Mathineer's Log

Training Over 35 Lifter
361

10/7/09 (177.0 lbs - down 13.2)

Cal 1470 / Protein 249g / Carbs 56 g

Foam, YTWL, Reverse hypers 3x15

1 leg leg extension (medial) 35/10 45/10 55/8 65/5 (rectus) 35/10 45/10 55/8

Frog stance zerchers (pin 9) 45/10 75/5 100/5 130/5 140/5 150/5
SLDL 70/10 90/5 110/5 130/5 150/5/5

Wide stance zerchers (pin 9) 150/5 160/5/5
Romanian DL 150/5 160/5/5

Lunges 2x15/5/5/5
Deadlifts 165/5/5/5

Close grip bench 105/5/5/5
offset DB curls 2x30/5/5/5

Finally starting to lift a little weight on leg day. Numbers are still embarassing, but not quite as much. I’m paving the way for Embarassed Guy to come back!

Back is feeling ok so far.

Started taking cissus quadrangularis yesterday. Wow! My arthritic joints are feeling much better already. I sure hope this is the real deal and not some damn Dumbo’s feather, placebo bullshit! It’s supposed to have an analgesic effect, but I didn’t expect this much improvement this quickly. I’m starting to think about actually running again after I lose another 12 lbs! It’s supposed to help regenerate white tissue (ie bone, tendons, ligaments, etc - please let that include cartilage!), but that will take some time. It’s also supposed to have anabolic, or at least anti-catabolic effects, and possibly to have some benefit in weight loss.

362

10/8/09 (176.4 lbs down 13.8)

1480 Cal / 223 g protein / 54 g carb

Deload, Upper - 3

overhead press 60/8 80/5 95/5/5/5
1 leg calf raise 50/8 70/5 90/5/5/5

lateral raises 2x35/6/6/6
shrugs 2x70/6/6/6

bench 115/8 135/5 165/5/5/5
t-bar 125/8 135/5 165/5/5/5

incline flyes (1) 2x45/10/10/10
one arm db row 60/10/10/10

db pullover 50/10/10/10

Ok, now I’m ready to start hittin’ it again. I may just continue with what I’m doing, but I’m thinking of trying the “Westside 4 Fat Bastards” program. Of course I’ll have to tweak it some. For instance, I’ll probably do 6 instead of 5 days, and include a repetition effort for lats. I think I need to work on my lats and quads the most, followed by pretty much the rest of my body.

Anyway, the thing I like about the program is the focus on one main lift per day, then follow that with 3-4 pairs of exercises done with little rest to “accessorize”. As written, there are three max effort days for bench, squat/dead, and lats, and two rep efforts for bench and squat/dead. There is also a lot of ab work included, and I haven’t been doing enough of that.

Oh yeah, Go Cards!

363

10/9/09 (176.2 lbs down 14)

2660 Cal / 284 pro / 131 carb

AM Circuit
pushups 45/25/30
ab rolls 10/10/10
air squats 20/20/20

Session 1A

ME Squat - Zerchers to pin 9 45/8 75/5 105/5 125/5 145/5 165/5 185/5 195/5
(Could have gone higher in weight, but these really hurt my sensitive forearms. Poor mathineer!)

Zerchers (9) 125/10/10/10
SLDL 120/10/10/10
(Could have gone heavier on both of these.)

Lunge 2x20/10/10/10
Romanian DL 120/10/10/10
(These were about right.)

Deadlift 150/10/10/10
(These got the ol’ ticker a-pumpin!)

Hammer curls 2x35/8/8/8
cg bench 115/8/8/8

That felt like a purdy decent session. I would have liked to go heavier on the me squats. I need to figure something else out on those. I don’t think I can handle that much load on front squats due to the bad elbow. I know I’ve seen a front squat deal that fits over your shoulders. Maybe I should get one of those. It was pretty pricey as I recall. Maybe my forearms will just get used to the zerchers?

Anyway, the plan is to take some of the ideas from the ws4fb, ws4sb, 5/3/1, etc. I’ll probably still split upper/lower, but do me bench, me row on alternating upper days, and me squats, me deads on alternating lower days. On me bench days, I’ll rep out on rows, etc. I’m not sure whether shoulders and upper back should get their own day. Probably not for now. I don’t think I’m any where near advanced enough to need that.

Thanks for listening.

364

[quote]mathineer wrote:
10/9/09 (176.2 lbs down 14)

2660 Cal / 284 pro / 131 carb

AM Circuit
pushups 45/25/30
ab rolls 10/10/10
air squats 20/20/20

Session 1A

ME Squat - Zerchers to pin 9 45/8 75/5 105/5 125/5 145/5 165/5 185/5 195/5
(Could have gone higher in weight, but these really hurt my sensitive forearms. Poor mathineer!)

Zerchers (9) 125/10/10/10
SLDL 120/10/10/10
(Could have gone heavier on both of these.)

Lunge 2x20/10/10/10
Romanian DL 120/10/10/10
(These were about right.)

Deadlift 150/10/10/10
(These got the ol’ ticker a-pumpin!)

Hammer curls 2x35/8/8/8
cg bench 115/8/8/8

That felt like a purdy decent session. I would have liked to go heavier on the me squats. I need to figure something else out on those. I don’t think I can handle that much load on front squats due to the bad elbow. I know I’ve seen a front squat deal that fits over your shoulders. Maybe I should get one of those. It was pretty pricey as I recall. Maybe my forearms will just get used to the zerchers?

Anyway, the plan is to take some of the ideas from the ws4fb, ws4sb, 5/3/1, etc. I’ll probably still split upper/lower, but do me bench, me row on alternating upper days, and me squats, me deads on alternating lower days. On me bench days, I’ll rep out on rows, etc. I’m not sure whether shoulders and upper back should get their own day. Probably not for now. I don’t think I’m any where near advanced enough to need that.

Thanks for listening.[/quote]

I’m interested in seeing what you come up with Math. and BTW Zerchers hurt everybody, even if you pad the bar.

365

Good training math. I don’t know how you swing it with that amount of carb consistently. I can’t even stick with my plan of averaging 200g a day. Just love the sweets too much.

366

[quote]formfunction wrote:
Good training math. I don’t know how you swing it with that amount of carb consistently. I can’t even stick with my plan of averaging 200g a day. Just love the sweets too much.[/quote]

Beer is my weakness. If I can stay away from that I’m in pretty good shape. When I have a few beers, I start eating everything in sight.

I think some people do better on low carb than others. Carbs are almost poison to me. I can get fat just smelling doughnuts!

367

[quote]mathineer wrote:
formfunction wrote:
Good training math. I don’t know how you swing it with that amount of carb consistently. I can’t even stick with my plan of averaging 200g a day. Just love the sweets too much.

Beer is my weakness. If I can stay away from that I’m in pretty good shape. When I have a few beers, I start eating everything in sight.

I think some people do better on low carb than others. Carbs are almost poison to me. I can get fat just smelling doughnuts!

[/quote]

ya - that’s me as well…

368

[quote]soldog wrote:
mathineer wrote:
10/9/09 (176.2 lbs down 14)

2660 Cal / 284 pro / 131 carb

AM Circuit
pushups 45/25/30
ab rolls 10/10/10
air squats 20/20/20

Session 1A

ME Squat - Zerchers to pin 9 45/8 75/5 105/5 125/5 145/5 165/5 185/5 195/5
(Could have gone higher in weight, but these really hurt my sensitive forearms. Poor mathineer!)

Zerchers (9) 125/10/10/10
SLDL 120/10/10/10
(Could have gone heavier on both of these.)

Lunge 2x20/10/10/10
Romanian DL 120/10/10/10
(These were about right.)

Deadlift 150/10/10/10
(These got the ol’ ticker a-pumpin!)

Hammer curls 2x35/8/8/8
cg bench 115/8/8/8

That felt like a purdy decent session. I would have liked to go heavier on the me squats. I need to figure something else out on those. I don’t think I can handle that much load on front squats due to the bad elbow. I know I’ve seen a front squat deal that fits over your shoulders. Maybe I should get one of those. It was pretty pricey as I recall. Maybe my forearms will just get used to the zerchers?

Anyway, the plan is to take some of the ideas from the ws4fb, ws4sb, 5/3/1, etc. I’ll probably still split upper/lower, but do me bench, me row on alternating upper days, and me squats, me deads on alternating lower days. On me bench days, I’ll rep out on rows, etc. I’m not sure whether shoulders and upper back should get their own day. Probably not for now. I don’t think I’m any where near advanced enough to need that.

Thanks for listening.

I’m interested in seeing what you come up with Math. and BTW Zerchers hurt everybody, even if you pad the bar.[/quote]

x2 Zerchers are just plain uncomfortable. But love the way they hit the hams and glutes.
Great work math!

369

10/10/09 (178.0)

Calipers
lean weight 138.7 fat 39.3 BF% 22.1 (today)
137.8 42.2 23.4 (at 180 lbs on 9/27)

AM
foam, ytwl, reverse hypers 0/15, 15/10/10
calisthenics circuit pushups 45/30/30, ab rolls 10/10/10, air squats 20/20/20

PM
Bent BB Row 115/8 135/5 155/5 165/5 175/5 185/5

db pullover 60/10/10/10/10

flat bench 145/8/8/8
t-bar 150/8/8/8

db incline press (pos 2) 2x45/12/12/12
chins 0/7/7/8

overhead press 65/8 85/8/8/8
1 leg calf raise 50/8 70/8/8/8

lateral raises 2x35/8/8/8
bent lateral raises 2x35/8/8/8
db shrugs 2x70/6/7/8

Felt like a good session.

370

Looks like solid work. How are you feeling on your diet?

371

You’ve got some really good sessions going here. Are you doing the pullovers to hit the lats,upper chest, or both? Length of bench or across? I always got a better pull laying cross ways to the bench. So you’re saying beer isn’t considered a supplement? Damn. Back to whiskey.

372

10/11/09 (179.0 lbs)

AM:
foam, ytwl, rev hypers 0/15 20/10/10
exercycle 10 min / 2/2 miles

PM:
Deadlift 95/8 135/5 165/5 185/5 205/5 225/5 Haven’t done these for a while. Didn’t push it.

zerchers (pin 9) 45/10 95/10 135/10/10/10/10
SLDL 70/10 120/10 140/10/10/10/10

froggie zerchers (heels raised) 95/10/10/10
romanian DL 140/10/10/10

DB lunge 2x20/10/10/10

froggie hack squats (pin 3) 95/10/10/10 I’ve never done hack squats before

pinwheel curls 2x35/5 2x30/6/6 The arms was willin’, but one shoulder didn’t like these.
cg bench 95/10 115/10/10

Diet got a little out of control this weekend. Stayed away from the beer, but the little woman brought home bagels. Bagels are essentially non-alcoholic, solid beer. I had me three of the. And some pumpkin bread.

Read a short story by Stephen King, “Stationary Bike”. The guy in the story gets a map and starts biking along a country road, marking off his position on the map each day. I kind of like that idea. Maybe I’ll take me a little trip. I’ll let me count walking, running, and cycling. Mebbe Kansas City. Yeah, that’s it. That’s the ticket! 249 miles. At 5 miles/day that’ll take 50 days.

373

[quote]hel320 wrote:
You’ve got some really good sessions going here. Are you doing the pullovers to hit the lats,upper chest, or both? Length of bench or across? I always got a better pull laying cross ways to the bench. So you’re saying beer isn’t considered a supplement? Damn. Back to whiskey. [/quote]

hel -
I’m counting the pullovers as a multi-purpose exercise. I can feel 'em in the chest, lats, and tris. I’ve been doing them lengthways.

No, beer isn’t a supplement. It’s a core component!

374

Training is looking solid. Fortunately when the weather gets cold I can mostly eliminate the beer. However, went and visited a friend at his new Irish pub Friday, and those few Guinness were tasty…

375

[quote]PeteS wrote:
Training is looking solid. Fortunately when the weather gets cold I can mostly eliminate the beer. However, went and visited a friend at his new Irish pub Friday, and those few Guinness were tasty… [/quote]

Mmmmmm, Guinness.

376

10/12/09 (180.0)

1760 Cal / 182 g protein / 112 g carbs

Bench 95/8 135/5 155/5 175/5 185/5

DB Bench 2x60 10/10/10/10 Could probably go heavier.
BB Bent Row 130/10/10/10/10

DB Incline Press (pos 2) 2x50/10/10/10 Definitely could go heavier.
Yates Row 130/10/10/10

Chins 0/9/9/9 Number nine … number nine … number nine …

Overhead Press 45/8 65/8 85/8/8/8
1 leg calf raise 50/8 70/8 90/8/8/8

Lateral Raise 2x35/8/8/8
Bent Lateral Raise 2x35/8/8/8
DB Shrugs 2x70/7/8/8 Doing these right after the bent laterals makes 'em, like, harder and stuff.

Walked 1.5 at work today - 245.3 miles to go to Kansas City.

BTW, I made myself some ghetto blast straps. Just haven’t tried anything with them yet.

377

DID SOMEONE SAY GUINNESS

I mean nice training Math…how is your recovery?
sometimes on high volume I feel looser- and less banged up.

I actually don’t drink but do admit to having the odd guinness craving

378

10/13/09 (177.2 lbs)

Cal 1510 / 212 g protein / 58 g carbs

AM foam, exercycle 5 mi (240.3 miles to Kansas City)

PM
ME - Zerchers 65/10 85/8 105/5 125/5 145/5 165/5 185/5 200/5

Zerchers 135/10/10/10/10
SLDL 140/10/10/10/10

Froggie Zerchers 115/10/10/10
Romanian DL 140/10/10/10

DL 160/10/10/10
Hack Squat (heels raised) 115/10/10/10

Them thar deadlies took the stuffin’ right outta me, they did. I didn’t have enough poop left for “the gunz”. Nosiree, Bob.

379

10/14/09 (176.6 lbs)

Cal 1660 / 128 g protein / 100 g carbs

Overhead Press 45/10 65/8 85/5 95/5 105/5 115/5

BB Shrugs 45/10 135/5 185/5/5/5 These were too heavy at 185. Maybe I’ll try power shrugs next time.
1 leg calf raise 70/5 90/5 100/5 110/5

lateral raises 2x35/10/10/10/10
bent lateral raises 2x35/10/10/10/10

DB flat bench 2x65/10/10/10
one arm DB row 65/10/10/10

DB incline press 2x55/10/10/10
chins 0/8/8/8

So the plan is alternate upper and lower on successive days. On upper days, rotate row, bench, and overhead press as the ME exercise. On lower days rotate squat and deadlift. The rest of the session is for higher volume, antagonist pairings “assistance” exercises. A “week” is 6 training days. Deload week after each 4 training “weeks”.

Mathineer’s Dictionary: predictament - that fine mess I just got myself into that could have been so easily prevented with just a little bit of forethought.

380

[quote]JoeGood wrote:
Looking good Math, where in Mo are you located. I go to KC once a year to see friends. [/quote]

I’m just south of Birmingham, Alabama so I go right through STL every June when I go vist my friends.

Workouts are looking good as always.