Shut Up 'n Lift! (Log)

Training Over 35 Lifter
21

TUESDAY May 13, 2008: Bent-Over BB Row Concentration

07:00
Walk - Outside, 50 mins ~3.75 mi., variable hilly terrain

09:30
A1: Bent-Over BB Row: 135x5, 155x5, 175x5, 155x5 (straps), 165x3, ", 165x2.5, 155x2 +3 (had to adjust grip)
A2: Supinated “Fat Man Chins”: 8, 6, 5, 5, 5, 5, 5 (sloppy), 5 (Held contraction for 5 sec per rep)
Rest as needed (60-90sec)

B1: Bent-Over BB Row (R/P): 135x8+4+2, 135x6+3+2, 135x5+2+1

C1: EZ Bar Preacher Curls (R/P): 40(+bar)x8+4+2–>20x9+5+2, 45x8+1+1–>20x7+6+1, 45x8+2+1–>20x7+5+3

Finisher:
D1: Farmer walk: 95#x2 DB (w/straps) 100’->stop (10s)->Deadlift->100’->stop (10s)->DL->45’, ditto 100#x2 DB

COMMENTS:

  1. For some reason, my form was really breaking trying to do 3RMs. I couldn’t find a happy medium between the 5RM and 3RM weights.

  2. Maybe the fat-man chin bi-set was affecting it, although I would think that would affect the 5RM weight as well… weird.

  3. HOW MUCH DOES A STANDARD EZ BAR WEIGH, ANYWAY???

  4. Had a weird fatigue pattern today, especially with the “C” set curls. Seems like I could do 8, then hit a wall after the 10 second rest.

  5. Fried biceps today. Good. I’m kinda kicking myself I’ve ignored my arms so much. Gettin there…

17:00
Ran around playground w/kids. Monkey bars (GREAT arms, back, and grip work…)

NUTRITION:

07:00
9g BCAA
3 HOT-ROX Extreme
~25 mg Yohimbine HCL

08:00
2 Scoops Grow! Whey

09:00
Shake: 2 Scoops Grow! Whey, 1 cup Spinach, 2 Raw Eggs, 1 T. EVOO, Ice, 3 Splenda–> BLEND!
3 Flameout caps

09:30 (PreWO)
9g BCAA, 6g Beta-Alanine (wanted to use them up*), 325mg Aspirin

*= Has anybody tried Beta-Alanine? I honestly don’t know if it’s done anything for me. I seem to have the same intensity or ‘off’ (ie less than spectacular) whether I’ve used it or not. I’ve gone between 6g and 8g, or none. Tried it with HIIT rowing and lifting. Curious. I need some ‘control’ method.

11:00
9g BCAA
2 scoops Grow! Whey
3 HOT-ROX Extreme

13:00
Salad:
Romaine Lettuce
4 slices Turkey Bacon
1 Can Tuna
1 T. EVOO
7 Calamata Olives
1 T. Pecorino Romano
Couple shakes Light Soy Sauce

16:00
Bacon-Brocolli Ommelette: ~3 Omega-3 Eggs, 1 c. Brocolli, 4 slices Turkey Bacon
1 c. Brocolli w/1 T. EVOO and hot red pepper
3 Flamout caps

19:00
Shake: Blended 1 Scoop Casein Protein, .25 c. Walnuts, ice

B-Complex
ZMA
1 C/E cap
1 325mg Aspirin
1 Vit D. (I supplement Vitamin D during the looooong Maine Winter months. Just using the bottle up.)

Nutrient Summary Above.

** Edited at 21:00 – Ate 1 Hardboiled egg. (was cooking them for the 9hr drive tomorrow and it cracked. Yum.)

22

So is that a 50 week supply of D?

This is great detail. Thanks for taking the time to post. Your results are fantastic.

23

I’m such a freakin geek. I actually got up, walked out to the kitchen and looked at the bottle (200 caps, 1000IU each), came back and divided 200/7 ~ 28 weeks… Then it occured to me that was a joke…

My wife (sitting here) thinks I’m a dork…

Thanks for the kudos, glad you’re enjoying it.

Still got a long way to go…

24

Hey, I’m just a swamp rat. I take every shot a can at y’all northerners. I’m not tough enough for all that winter After 3 days in Yarmouth I understand why y’all ice fish!

25

Travelling today. Leaving right after workout. About 500 miles (9 hrs). I hate sitting that long. Every stop I will do pushups, BW Squats, and/or skip rope for a few minutes.

Travelling inventory:

6 Hardboiled eggs
Bag of Walnuts
Pop-top Tuna fish
King Oscar Sardines
Protein Powder
Various and sundry caffeine/energy products :wink:

For destination:
Jump Rope
“Heavy Grips” Hand Grippers
Resistance bands
Ab Wheel

Nothing like preparation.

26

[quote]SteelyD wrote:
Travelling today. Leaving right after workout. About 500 miles (9 hrs). I hate sitting that long. Every stop I will do pushups, BW Squats, and/or skip rope for a few minutes.

Travelling inventory:

6 Hardboiled eggs
Bag of Walnuts
Pop-top Tuna fish
King Oscar Sardines
Protein Powder
Various and sundry caffeine/energy products :wink:

For destination:
Jump Rope
“Heavy Grips” Hand Grippers
Resistance bands
Ab Wheel

Nothing like preparation.
[/quote]

Thanks for posting this. I travel a lot (right now, matter of fact), and I’m always interested in hearing people’s ideas on nutrition and training while on the road.

27

EZ-Curl bars have no standard weight. Different ones have different weights. You’ve got to weigh it to know for sure. The one I used to have weighed 20#.

28


Had a 10 hour drive today, so wanted to get in an early workout before hitting the road.

WEDNESDAY: May 14, 2008 - Shoulder Press Concentration

(PP = Push Press)

A1: Military Press- Barx20, 20x10, 50x5, 70x3, ", ", 70x3+2PP, ", 90x4PP, 70x3+2PP

B1*: Standing DB Arnold Press: 20#x10, 30x8, 40x6 (weight is per hand, so 20 = 2 20# DB)
B2:Partials (same weight as above)- x4, x4, x1, x1
B3:Hanging Leg Raise- +20#x10, +25x12, +30x10, +30x10
B4:Inc. Rotator Thingy Exercise**: X, 15x2->10x4-5x8, 7.5x8, 7.5x6

  • = DB weights are per arm, so total weight is x2.
    ** = I don’t know what they are called, but you lay face down on an incline bench with 2 DB’s. Bring them up like a row, rotate upward so your arms are in the same plane as your torso then press them in the same plane, like an incline shoulder press. Then lower them.

Took car for pre-trip oil change and walked .5 miles (round trip) to grocery store and back.

After about 5 hours, stopped and did 4x20 Body Weight Squats.

Nutrition:

I think 5 eggs, some Bridgford snack sausages, .75c macadamia nuts and protein shakes. Summary above.

OH YEAH-- ALMOST FORGOT!!!:

While I stopped in for gas in Southington, CT, the gas station had Spike (sugarfree) drinks for sale, which I had never seen in a store before. I bought 4 cans AT $3.19 EACH!! Holy sh*t!!!-- What a burst of energy!!!

I will be ordering cases of those puppies. Much cheaper and DEFINITELY all they’re touted to be!

29

THURSDAY: May 15, 2008 – OFF!

No workout.

Had to drive 2 more hours to Baltimore, MD for business. Ate like shit, really, because I had all my food packed for the day, but left it where I was staying.

“Nutrition Highlights” include a couple slim jim Monsters, a SPIKE, the egg and sausage out of an Egg/Sausage McMuffin, couple servings of macadamia nuts, a nice Cobb Salad, a few protein shakes throughout the day, 12 oz Longhorn Ribeye and tomato/mozzerella salad. Summary above.

Walked 2 miles, slow-ish, with folks in the evening. Very nice night. Nice walk after big steak dinner.

Slept like a rock for 10 hours.

30

FRIDAY: May 16, 2008 – ARMS

Still on travel scheduling. A little closer to ‘normal routine’ today.

06:30
Wake up 9g BCAA
3 HOT-ROX

08:00
(had to wait for breakfast… NOT happy)
Greek Omelette: 4 eggs, feta, spinach, tomatoes
4 oz. Italian Sausage
3 Flameout

11:00
9g BCAA (PreWO)

WORKOUT
3 min. Jump Rope

5 min. Clean/Front squat with bar (form practice)

A1: Inc. DB Curl (Hammer)- 25x7, 30x5, 30x4, 30x5+9 partials, 30x4+9partials
A2:Tricep Cable Rope Pulldown (1arm @a time)- 70x6, 70x6, 70x5, 60x(6L, 8R), 60x8
A3:DB Preacher Curl(1arm @a time)- 20x8, 20x8, 25x5, 30x5, 30x5

B1: Dips: BWx6, ", "

Finish: 3 min Jump Rope

  • I really couldn’t get a real groove today for some reason. Not my normal gym, different vibe, felt distracted, not sure.

Typing this this evening, I probably could have done another few sets of something. Regardless, deadlifts tomorrow (YYYYEEAAAHH!!)

12:30
9g BCAA

13:00
2 Scoops Grow! Whey

14:30
8 oz. Deli Turkey
.25 c. Walnuts

16:00
IRONMAN

19:00
Appleby’s 12 oz. Sirloin Strip
Small side salad (1 T. Olive Oil)

21:30
1 Scoop Casein

31

Hey SteelyD, welcome buddy! Help me with a couple of things I may have missed reading your log. Are you a Geologist? I also took Geology in school, but now I’m just an amateur minerologist, astronomer.

I really appreciate all of the effort you’ve put into your program. I wouldn’t worry too much about the arms if I were you, they’ll come around. But if I could suggest one thing, it would be to hammer those tris, which it looks like you’re doing. As you’re able to go heavier and heavier with your squats and deads the arms will grow. Well, I’m not really big on giving advice.

I believe there are as many way for an individual to succeed, as there are individuals. Study and learn, lift big, and eat right. You’re doing great!

32

Hey DZ!

Thanks!

I went to college/grad school for geology. Haven’t looked at a rock since :wink: (professionally). I did a lot of surveying/wetlands/soils stuff for awahile then started writing mapping software.

Funny, when I stopped hiking through the terrain everyday with 100# of equipment strapped to me, I started to gain fat… who knew? :wink:

Thanks for the words about the triceps-- they’ve been on my mind. I feel like the only thing that works them besides the big lifts (presses, etc) are dips.

When I do isolation movements, I never feel like I really work them. I don’t like skull crushers or behind the head because it’s uncomfortable on my shoulder (not making an excuse, I’m stretching so I can do them more effectively). I do mostly cable movements for isolation, I just trying to have faith that they’re working :slight_smile:

The big varible for me is the diet. After hangin around 2k or less for the past year and a half (with occasional cheats), I’ve brought it up to around 2500k average-- that 500k perday had made a HUGE difference in my energy levels (low carbs=anabolic diet), but not sure if it’s going to result in growth.

I suspect it’s not, but maybe those weekend “carb ups” will provide the calories.

We’ll see! THANKS!

33

SATURDAY: May 17, 2008 DEADLIFT Concentration

Was weird lifting at this gym near my folks house. Different atmosphere. It’s a small gym with a designer gym feel. Out of the 6 of us there, 2 were lifting (I was in that group), and the other 4 were busy on their cell phones…

A1:Deadlifts- 135x5, 225x4, 295x2, 275x3, 275x3, 295x2, 225x8, 275x5, 295x4

B1:1-Arm DB Shrug (wt. per arm): 95x7, 105x5, 110x5, 110x6, 115x5
B2:1-Arm OH DB Squat: 45x8, 50x8, 50x6*, X, X

[i]Deadlifts were weird. I felt pretty good, but had trouble coming off the ground. Lock outs felt great. I lost energy after the 2nd 295 double, rested a little, then went for easy weight at higher reps. Had some recovery and got 4 for last set. I attempted another but it didn’t feel right… so, enough DLs.

Shrugs were nice. My gym doesn’t have DB’s heavier than 100# so I took advantage of them being there.

The OH DB squats were sloppy. My form was breaking down after those deads, so I quit after the 3rd set and did 15 BW squats after the shrugs.[/i]

Breakfast was 3 egg asparagus omelette and 4 slices bacon about 1.5 hours before workout. 2 scoops whey after.

Went and moved some furniture at my sisters house then went out to get some AWESOME seafood at Mud City in Manahawken. Had cobbs salad for early lunch and chef salad late afternoon (no dressing on either). I had garlic clams, clams casino, and ginger/soy seared tuna steak.

Had ice cream after (CARB UP!) lol… no, really… 1/2 pint.

Nutrition summary is best guess. This was the 1st of a 2-day, big calorie weekend.

34


SUNDAY: May 18, 2008 OFF!

Had a 10 hour drive back to Maine. Food highlights include 3 2-scoop casein shakes, 4 servings beef jerky, 2 servings macadamia nuts, 1 Wendy’s single burger (just meat), 1 wendy’s chicken BLT salad (no dressing or croutons), and a bunch of carbs when I got home.

My first real carb up on the Anabolic Diet. I think I over did it a little, but feeling it out.

35


MONDAY: May 19, 2008 DB Press Concentration

0430: 9g BCAA, 2 HRX, 25mg Yoh HCL
0500: Walk 4.3mph@3.5% incline
0630: 2 Scoops Grow! Whey, .25c Macadamias (raw, unsalted)
0800: 3 Servings Canadian Bacon (180 cals, 33g Prot.)
1030: PRE-WO-- 9g BCAA, HRX
1200: Post WO-- 9g BCAA, 2 scoops Grow! Whey
1300: 4 oz. Black Pepper Smoked Salmon, .25c Macadamias
1500: 6 oz. Grilled Chicken
1700: 3 oz. Grilled Brook Trout (see “La Cucina” thread in S&N Forum)
Later-- possibly scoop of casein protein or something… will edit

WORKOUT:

A1: DB Press (flat bench): 30x12, 55x10, 70x5, 70x8, 75x4, 50x8+2+1(RP)
A2: Incline DB Flye: X, 25x8, 30x7, 35x5, 35x5, 30x5, X
A3: BW Squat: X, X, +40x15, +60x12, +60x12, +65x12

B1: DB Floor Press: 60x7, x4, x5, x5, 65x3

*Weights shown are DB per arm.
**BW Squats were an afterthought. Just kept picking up a dumbbell and doing ‘goblet squats’.

grams   	cals  	%total

Total: 2265
Fat: 119 1073 48%
Sat: 34 307 14%
Poly: 6 54 2%
Mono: 61 549 25%
Carbs: 34 101 5%
Fiber: 9 0 0%
Protein: 264 1055 47%
Alcohol: 0 0 0%

36

Lookin’ good D!

37

TUESDAY: May 20, 2008 PULL

0600 Wake (slept in), 9g BCAA, 2 HRx
0630 2 Scoop Casein Protein, .25 c Raw Macadamias, 1 HB egg, 6 Fish oil caps
0830 1 Slim Jim Monster (Nasty. Left over from travel)
1030 1 Scoop Grow!Whey
1100 Workout: Pre-WO 9g BCAA
1230 2 Scoop Grow!Whey
1330 .25 c Raw Macadamias, 1 can Kippers
1630 5 eggs, 4 BelGioso Mozzerella Balls, 3 Flameout
1800 Bacon stuffed, grilled Trout

Early Bed.

WORKOUT (Pull)
A1Fatman Pullups*: 10,10,10,10
A2St. Arm Cable Lat Pulldown:70x12, 90x10, 100x8, 100x9

B1Scap. Pushup: 10, 15, ", ", "
B2BO BB Row: 135x5, 135x8, 155x4, 145x5, 145x5
B3DB Shrug: 100x8, ", 100x10, 100x10, 100x10**

C1Behind Back BB Shrug (Snatch Grip***): 135x7, ", x5

    • I do these slow with hold at the top
      ** - I do these 1-Arm at a time. My gym only goes to 100#
      DB… time to move on to another ‘shrug’
      *** - I use snatch grip or else my fat ass gets in the way. I think I get some lat and grip work outta that, too.

Nutrition Summary:

grams cals %total
Total: 3393
Fat: 234 2102 63%
Sat: 75 674 20%
Poly: 14 128 4%
Mono: 70 629 19%
Carbs: 29 86 3%
Fiber: 8 0 0%
Protein: 289 1158 35%
Alcohol: 0 0 0%

38

WEDNESDAY: May 21, 2008 Legs, “Posterior Chain”

0430: Wake, 9g BCAA, 2 HRx, 25mg Yoh HCL
0500: AM Walk
0630: 2 Grow! Whey
0730: 2 HB Eggs, 1 2oz Sausage
1030: 9g BCAA
1100: Workout
1230: 2 Grow!Whey
1330: 10 spears Steamed Asparagus, 3 sausage, 2 HB Eggs
1530: .25c Macadamias
1630: 2 Italian Sausage
1730: 1 10oz NY Strip Steak, 2 c. Sauteed Spinach in Sesame Oil

WORKOUT

Was supposed to do front squats today, but the rack was busy so I subbed SUMO Deadlifts. Actually hit a PR since the back injury one year ago.

A1: Sumo Deadlift- 135x8, 205x8, 225x6, 275x5, 315x3

B1: Hanging Leg Lift- +30x12, +35x10, +35x10, +35x10, +40x8
B2: 1 Arm DB Snatch (each arm)- 50x5, 70x3, 70x3, 75x2, 75x2

Finishers
C1: DB Farmer Walk- (2x95)x250ft, (2x100)x250ft
C2: Waiter Walk (each arm)- 50x250ft, 55x250ft

Nutrition Summary

grams cals %total
Total: 3228
Fat: 211 1900 60%
Sat: 70 629 20%
Poly: 22 201 6%
Mono: 99 892 28%
Carbs: 30 87 3%
Fiber: 8 0 0%
Protein: 292 1167 37%
Alcohol: 0 0 0%

39

Good going on the PR. Going to see if I can do the sumo style deadlifts after my seasons over.

40

Hey H320-

Thanks! I try to switch up between Sumo and Conventional. Funny thing with my sumo is that I tend to drift to the left! After a few sets, I’m about 8" left of where I started. I don’t know if I’m crooked or what… :slight_smile:

My adductors are still kinda stiff – that was Wednesday and today is Saturday- I still feel it!

The deads seem to be coming along. Squats are a little slower, and I know that’s me being conservative with the progression. One goal at a time-- I need bigger arms :slight_smile: