Shut Up 'n Lift! (Log)

Training Over 35 Lifter
41

THURSDAY: May 22, 2008 - ARMS!

I did something I don’t normally do, or actually, I don’t think I’ve ever done, but it felt good-- 2 Arm workouts in one day. Maybe something I’ll do every couple/few weeks until I get diminishing returns.

Anyone have thoughts on that?

AM WORKOUT (0500)

A1: EZ Bar Preacher Curl: 40x3 – 8 straight sets
A2: Cable Tricep Pulldown (pron.grp): 110x18, 130x12, 150x8, x7, x8, x7, x6, x6

B1: DB Hammer Preacher Curl (per arm): 40x3, x4, x4, x4, x4, 25x9, 30x8, 35x4+1
B2: Rope Cable Pulldown: 120x6, 110x2, 120x6, x6, x7, 130x7, 140x5

PM WORKOUT (Noon)
A1: EZ Bar Rev. Preacher Curl: 20x8, 30x4, x5, 40x3
A2: EZ Bar OH Triceps Raise: 20x8, 30x8, x6, 40x5*

B1: 1 Arm Cable Curl:** 50x8, 50x7, 60x6, x5, x5(x4 Left arm)
B2: Smith Machine Triceps Lockout:*** 140x7, x7, x6, 160x5, x5

  • = I rarely do overhead triceps work because it tweaks my shoulders and is uncomfortable. I think I need to get more mobility because I really need to hit my triceps directly and more often than I have.

** = I really like these. One leg forward and strict form. I can really feel my biceps working on these. Keeper.

*** = Basically close grip bench, elbows wide, but I set the bottom lockout about 1/2 way through my range of motion to make sure I really work triceps in the top half of the press.

Nutrition Summary:

grams cals %total
Total: 3397
Fat: 152 1369 41%
Sat: 56 502 15%
Poly: 15 136 4%
Mono: 38 339 10%
Carbs: 176 633 19%
Fiber: 18 0 0%
Protein: 332 1329 40%

I ate a LOT today at various intervals-- Eggs, canadian bacon, cheese, had a 10oz steak, plus PWO shakes. Snuck a couple handfuls of Hershey’s Morsels and a few PB and Honey sandwiches (blush).

42

FRIDAY: May 23, 2008 – OFF/Cardio

Supposed to be ‘off’ today, but I came home from work early and proceeded to eat pizza and PB Sandwiches. I don’t know what it is, but I’ve REAALLLY been craving Peanut Butter the past few days.

AM (0500):
Walk 28 minutes, 4.3mph@0.0% incline
Practice form (bar only): Snatch, Clean/PP, OH Squats (~10 minutes)
Mobility stuff

Ate like a pig, so I felt I needed to go to gym… LMAO!
PM (1700):

  • Row (Concept II erg): 12 Mins, moderate effort, a couple 30/30’s
  • Tabata: 2x25 (ie 50#) db squats.
    A1: 1 leg DL (2x25)x3sets (more for stretch than the weight)
    A2: 20 BW squats

Walk 15 minutes @4.0 mph.

Nutrition Summary:

grams   	cals  	%total

Total: 3439
Fat: 152 1371 40%
Sat: 47 419 12%
Poly: 18 165 5%
Mono: 47 424 12%
Carbs: 252 927 27%
Fiber: 20 0 0%
Protein: 275 1102 32%

43

“4x20 Body Weight Squats”

I find that when I do sets of body weight squats my knees feel better. In my recent car accident, my right knee bothered me for a couple of days until I worked it out with some body weight squats.

I swear, there is some sort of magic in them.

44

Hey E!

I agree completely. I can’t sit still between lifts, so I’ll either walk the gym track or finish each set with BW squats or BW Jump squats. I’ve found that before a heavier lift if I do a bunch before the lift I get a little adrenaline thing going.

Some days I’ll grab a db and do Goblet Squats-- could be 20# could be 50#+, depending on how I feel. I like doing them even just to keep my ‘groove greased’.

45

[quote]SteelyD wrote:
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 :)[/quote]

It means that your left leg is doing more work. You’re shifting the weight to that leg. I have it too. Worse since I hernisted the disk on the right side. Single leg deads thrown in can rectify that.

46

That makes complete sense-- and it’s not an accident. I know that I shift the weight, or at least am conscious that I push/pull harder on my left leg-- ditto squats. However, I didn’t put that together. THANKS!

47

SATURDAY: May 24, 2008 – Push/Shoulders

A1: Inc. DB Flye: 25x8, 30x8, 35x6, 40x6
A2: Inc. DB Press: 45x12, 55x8, 60x5, 65x3+1
A3: Inc. DB Curl (Face Down): 25x8, ", 30x8, 35x8

B1: DB Side Raise: 15x8, ", ", 20x6, x7
B2: Push Press*: 95x5, 115x5, x6, x3+1, x5 + 95x5

C1: Hanging Leg Lift: +35x10, x8, x10
C2: Cable Curl (“T” Attachment): 100x6, 110x8, 110x8

Later-- Played guitar at 4 hour dance gig. Lot of ‘cardio’.

  • 3-5 ‘mini’ presses (per Dan John) at the top and held last rep lockout as long as possible

Nutrition Summary
grams cals %total
Total: 2682
Fat: 124 1120 42%
Sat: 36 324 12%
Poly: 22 199 7%
Mono: 46 418 16%
Carbs: 42 140 5%
Fiber: 7 0 0%
Protein: 349 1397 53%

Mostly eggs, bacon, 1 ham steak, protein shakes, and .5 cup Pumpkin Seeds

48

SUNDAY: May 25, 2008 – OFF!

AM Walk 4 miles at 4.0 mph. Moderately Hilly Terrain.
Some yard work.

Meals (evenly throughout day)

0700 Protein Shake
0800 Grilled Hamburger patties, 4 slices bacon,
1000 .25 c. raw Almonds, Casein Shake
1300 Sauteed Spinach (in Sesame and Olive Oil) w/Romano cheese
1530 2 PB/Apple Sandwiches (~5 T Natty PB), 1 small sliced apple between the 2
1730 Grilled Pork Loin
1830 Birthday Cake (YUUCK!!) Call it “Carb up”…
1900 Bed.

**Monday Edit- Slept for 12 hours. Exhausted.

Nutrition Summary
grams cals %total
Total: 3475
Fat: 181 1626 47%
Sat: 47 425 12%
Poly: 25 223 6%
Mono: 51 460 13%
Carbs: 198 719 21%
Fiber: 19 0 0%
Protein: 273 1091 32%

Note: about 500 cals and 80g of the carbs came from that cake. Disgusting!! LMAO.

49

Your Birthday? Happy Birthday to you!
Someone else’s (daughter?) Happy Birthday to her!

That cake will do you in everytime…

50

Turns out it was no one’s birthday. Wifee-poo just ‘made a cake’ for the kids. I just opened the fridge and there it was. I thought “Hey, that looks good and it’s the weekend and I’m supposed to carb up”.

Freakin cake. The only consolation is it was made from scratch, no shortening… (hey, I’m looking for some good in this…).

The hardest thing for me about this A-D is really telling myself that sometimes this stuff is OK. Not cake (or junk), per se, but carbs. I gotta stick to the potatoes and fruit and good cereal, methinks.

51

What’s left of the culprit…

52

[quote]SteelyD wrote:
What’s left of the culprit… [/quote]

MMMMmmmmmm CAKE…

53

MONDAY May 26, 2008 – OFF (Memorial Day)

Relaxed. Ate a lot. Played at playground w/ kiddies. Lot of climbing and hanging.

Food:

2 scoops Casein Protein
Grilled Italian Sausage (4oz)
3 Flameout

2 oz Italian Sausage

Left over Pork Loin (4oz)
Sauteed Spinach

.25 c raw Almonds, .5c raw Pumpkin seeds
10oz Grilled Chicken Breast

1 Scoop Casein, 2T Olive Oil

2 PB and Honey Sandwiches
1c. Vanilla Ice Cream
3 Flameout, ZMA, C/E, 1 325mg Aspirin, Vit. D, 1500mg Gluc/Chon/MSM

I measured my arms today. 15" even-- that’s 3/4" in a month!!! Started at 14.25".

Weight is up 9 pounds (194#). Now, I don’t know how much of that is fat/muscle/water, but my jeans are only tighter in my quads. Waist looks a little ‘softer’, but I can still see that ‘naughty vein’ in my obliques. Shirts a little tighter in the arms/upper-torso— I LIKE IT! I think the two days off, while hard mentally, was needed and good.

Hey- whatdya know! This shit really works! :wink:

Arm/shoulder/leg vascularity is still about the same, so the relatively ‘loose’ diet lately seems to be working for stregnth/size gains, so long as I keep the volume up on the arms. I can tell my face is a little fuller (saw some pics from Saturday’s gig), but that’s OK for now.

I’m going to tighten up the diet this week and try for 2 weeks before ‘carb up’-- maybe just some fruit and avocados this coming weekend. I ate the ice cream and sandwiches around 7pm, usually a big no-no, so I stayed up an extra two hours and did stuff around the house, and I really felt the food coma come on. I know, walking the slippery slope here, but I’m just keeping the log honest. (Slaps hand).

grams cals %total
Total: 3671
Fat: 227 2045 56%
Sat: 58 526 14%
Poly: 49 445 12%
Mono: 87 781 22%
Carbs: 118 401 11%
Fiber: 17 0 0%
Protein: 296 1184 33%

54

Steely,

Your plan is looking good! CAKE…wow…I’d like cake…

55

Lookin’ good Steely… and thanks for keeping the log honest. I was beginning to think I was the only one who “slipped” every now and then.

56

You guys who monitor your diets so closely have all my respect. Maybe after the throwing season is over I may look into getting a little leaner. Guess I’ll start studying up on the diet stuff. Good going SteelyD. PS…I liked you shit kicken’ music. Now throw in some Zydeco.

57

TUESDAY – May 27, 2008 – PUSH

0414 Wake
0445 9g BCAA, Spike Shooter, 25mg Yoh HCL
0515 Walk 15min@4.0mph
0530 Row 10min ~3k moderate pace
10 minutes practice Snatch w/ bar only
0600 2 scoops Grow! Whey
0630 Spike Shooter
0930 3 HB Omega-3 eggs, Green Tea, 3 Flameout, C/E, B-Cmplx
1030 WORKOUT
1200 2 Grow! Whey
1300 2 oz Italian Sausage, 2 oz. Grilled Chicken
1430 3 HB Eggs
1600 1 can King Oscar Sardines (Pesto)
1700 8 oz. NY Strip Steak, 3 oz. Italian Sausage, Sauteed Spinach (in EVOO)
2000 .25 c Raw Almonds, 1 T. EVOO (STRAIGHT!)
ZMA, C/E, Gluc/Chon/MSM, Aspirin
2030 See what the wife’s doin…

WORKOUT

Warm up-- 12# Med. Ball Throws (lay on back, throw in the air as high as possible as fast as possible, after 30 sit up and do behind head triceps extensions with med ball): 30(+10 T.E)x3

A1: Pec Dec: 75x12, 100x7, x7, x6, x6, 105x6
A2: DB Press: 55x10, 65x6, ", 70x6, x4, 75x4
A3: DB Tricep Ext*(1 db): 45x10, 50x9, 55x5, x5, x8, 60x4

B1: DB Floor Press: 60x6, x8, 65x6(last slow neg), 75x3+1+1 (RP)
B2: Arnold Press (standing): 40x5, x3+1+1, 40x3+2PP, 45x2+2PP

Arms fried by time I got to the last to press sets. Felt great. Doesn’t look like a lot, but I really concentrated on feeling out each muscle. First time I’ve done a Pec Dec in, oh, about 12 years.

  • Triceps Extensions were done behind head with 1 DB. First time in awhile with those, too.

Nutrition Summary

grams cals %total
Total: 2784
Fat: 168 1511 56%
Sat: 49 440 16%
Poly: 13 119 4%
Mono: 65 587 22%
Carbs: 24 70 3%
Fiber: 6 0 0%
Protein: 282 1130 42%

58

[quote]hel320 wrote:
You guys who monitor your diets so closely have all my respect. Maybe after the throwing season is over I may look into getting a little leaner. Guess I’ll start studying up on the diet stuff. Good going SteelyD. PS…I liked you shit kicken’ music. Now throw in some Zydeco.[/quote]

Thanks! Keeping a food and workout log is a pain in the ass. I’m a data geek, so it’s a labor of love, I guess.

I’m in new territory with the Anabolic Diet, so I really want to be able to look back at the gains/losses vs. intake. I like the diet, I just got a little sloppy past 2 weeks. Like the song says-- “TIGHTEN UP!”

re: Zydeco-- the closest we come is we play “Jambalaya” (Hank Williams). If it’s an old crowd, we’ll twang it up. If it’s a younger drunk crowd, like last Sat, we’ll jam on it a little more. :wink:

59

[quote]SteelyD wrote:
What’s left of the culprit… [/quote]

Looks more like a victim…

One cake won’t kill ya, less’n y’all airn’t man 'nuff ta control yeseff past that pint.

Shortening is acutually good on AD. It’s lard…or ought to be.

Nice feeling, filling up the sleeves, isn’t it? Keep up the great log!

60

Ok, skid… I just saw your avatar and threw up a little in my mouth… LMAO!!