Shut Up 'n Lift! (Log)

Training Over 35 Lifter
121

FRIDAY – June 13, 2008 – b ARMS[/b]

AM Walk 4.3@0.0%, 20 Min. (Had to shit) TMI- LMFAO!

(P = Partials, PP = Push Press, wu=warmup set, X=no set)
PM
A1: Inc. DB Press: 35x12wu, 55x12wu, 65x10+5P, 70x4, 65x6+3P, 65x6+3P
A2: 1-Arm DB Shrug*: X, 80x8, 90x6**, 90x6, 100x8(Strap), X
A3: DB Conc. Curl: X, 30x8, 35x5, 30x8, 35x8, 40x4+1+1

B1: DB Tate Press: 35x10, 35x9, 35x9
B2: BB Drag Curl: 65x10, 75x10, 85x8

C1: DB Lat Raise: 25x8, x8, 30x8
C2: Standing BB Partial Mil/PP**: 95x4+1PP, 95x8, 95x7

  • I normally use straps, but wanted it to be more grip work. Grip gave before traps did, so these shrugs were less trap work than I would normally do
    ** Mil pressed, then lowered to top/back of head to keep the stress on the triceps-- good burn especially at the end of the workout. Definitely feeling it this morning in shoulders and triceps-- I didn’t think I did enough when I was done yesterday. I was wrong :wink:

Nutrition Summary
grams cals %total
Total: 2750
Fat: 136 1228 46%
Sat: 42 375 14%
Poly: 20 179 7%
Mono: 44 392 15%
[/b]Carbs: 43 117 4%[/b]
Fiber: 14 0 0%
[/b]Protein: 333 1331 50%[/b]

As I’m looking back over my food log, I find that I’m doing less the “Anabolic Diet” and really more “Carb Cycling”. I’m finding that if I go, say, 2-3 days off or very low carbs, then higher for one day, my energy and mood are much better.

I’m feeling a little flabby, although my upper torso especially arms have noticeable growth. I’m going to try to stay between 2500-3000kcal, but may taper off to see if the gains keep coming without fat.

Funny, I’m treating my diet like the databases I manage-- constant “Performance Tuning” based on server/data load… LOL!

122

‘Drag curl’ – had to look these up on the site. They look like an effective variation.

123

1G-

I agree. Got that from T-Nation (ie CT), like so many other things.

Thibaudeau has so many tools in his bag of tricks it’s amazing.

124

SATURDAY – June 14, 2008 – Legs

A1: DB Goblet Squats (1 DB): 45x20, 60x20, 80x15
A2: 1-Leg DB Deadleft: (2x35#)x6, (2x45#)x5, (2x45#)x6
A3: DB Walking Lunge: (2x70)x10, (2x75)x5+5, (2x80)x5+2+3

B1: Good Mornings: 95x10, 115x10, 135x4*, 115x10

C2: Calf Raises on Leg Press Machine**: 180x13, 270x12, 360x10
C1: Weighted Hyperextension***: 35x8, 35x8, 45x8

  • Form was breaking. Weird that 20# is enough weight/leverage to feel uncomfortable between 10 reps and 4 reps.
    ** First time in about 2 years that I’ve done a full set of weighted calf raises. Ouch!
    *** Slow ascent/descent, held 5 sec at top. REALLY felt these in hams/glutes.

I really fried my posterior legs. As I type this Monday morning, my ass and hams still hurt to sit on!! Satistfaction.

Nutrition Summary
grams cals %total
Total: 3950
Fat: 190 1714 44%
Sat: 29 263 7%
Poly: 9 82 2%
Mono: 45 401 10%
Carbs: 148 562 14%
Fiber: 7 0 0%
Protein: 410 1638 42%

125

SUNDAY – June 15, 2008 – OFF

Heavy rain. Did nothing active. Spooled the 10-weight fly reel with some 250 grain, 6ips sink line-- getting ready for the striped bass. Pre-tied a bunch of leaders for easy swaps on the water (less time tying, more time fishing). REMEMEBER: If you’re line ain’t in the water, you ain’t catchin’ dinner.

Ate a lot of Peanut Butter and apple sandwiches and fruit. And cheese.

Nutrition Summary estimate
grams cals %total
Total: 3250
Fat: 121 1088 33%
Sat: 0 0 0%
Poly: 0 0 0%
Mono: 0 0 0%
Carbs: 270 1082 33%
Fiber: 0 0 0%
Protein: 270 1082 33%

126

Peanut butter and apple sandwiches?

I have had (and love) peanut butter and cheese sandwiches… but apple? Really?

127

Oh, YEAH!!

Ever eat just apples and PB? Or PB on celery?

I slice 'em real thin and put the apple layer 'tween 2 PB layers. Fresh strawberries work, too. Or, of course, bananas.

I put PB in baked yams/sweet potatoes, too. Now THAT’S good!

Bake a sweet potato, get it soft and mash in a Tablespoon or two of Natty PB. A little nutmeg, ginger, and cinnamon and YUM! :wink:

128

MONDAY – June 17, 2008 – PUSH

0430 Wake, 3 RtRx, ~30mg Yoh HCL, 13.5g BCAA
0500 Walk 4.3mph, 3.0%, 30 min.
0630 1 Scoop Casein Blend, 10g BCAA
0800 1 HB Egg, .25c Pine Nuts
0930 3 srv. Canadian Bacon, .25c Almonds
1030 13.5g BCAA, 3 HtRx, 50mg Eph.
1100 WORKOUT
1230 2 Scoops Grow!Whey, 15g BCAA, 5g Creatine
1400 1 can StarKist, Solid Light Tuna in EVOO, .25c raw sunflower seeds
1630 8oz Deli Ham, .25 c Raw almonds
1700 8oz Crab Meat, 7g Fish Oil, 1 CLA
1800 5 oz Sirloin, 3 cup steamed spinach, 1T EVOO
1930 .2c raw Almonds, 1T Milled Flax, 6g Fishoil

Workout

X= No set, wu = Warmup

WU: 3 minute jump rope

A1: Pec Deck: X, X, 100x12, 115x8, 130x6, x6, x6, X, X
A2: Dec. DB Press: 40x12(wu), x12(wu), 65x7, 70x5, 75x4, 75x4, 80x4, 75x4, 75x3

B1: DB Floor Press: 70x5, x4, x4, x5, 65x5

This took me about an hour and 20 minutes. Longer than usual. I was afraid that I didn’t get enough volume, but looking at it on the screen plus the fact my tris/chest/front delts are in (good) pain, I think it was just right :wink:

Nutrition Summary
grams cals %total
Total: 3494
Fat: 214 1922 56%
Sat: 32 292 8%
Poly: 23 206 6%
Mono: 45 402 12%
Carbs: 52 129 4%
Fiber: 20 0 0%
Protein: 352 1408 41%

Also, went fly-fishing in the rain at 8pm. For those of you who fly-fish, you know double-hauling a 10-weight rod/line in the wind is a workout in itself :wink:

129

TUESDAY – June 16, 2008 – PULL

0500 3 HOT-ROX, 13.5g BCAA, 50mg Eph.
0530 Walk, 25 min. 4.3-4.5 @ 0% incline
0630 1 Scoop Casein blend
0730 2 HB Eggs, .25c raw Almonds
1000 2 Scoops Casein, 2T Psyllium (in shake), .25c raw Sunflower Seeds.
1100 WORKOUT
1230 2 Scoops Grow! Whey, 5g Creatine, 25g Glut., 15g BCAA, 3 HOT-ROX, 25mg Eph.
1330 5oz Sirloin, .25c Pine Nuts
1630 2 HB Eggs
1700 8 oz Sirloin in Salad, .25c Mozz. Cheese, 1T EVOO
2030 2c steamed spinach, 4c. steamed broccoli, 1 Scoop Casein shake, 2T milled flax, 8g Fish Oil

WORKOUT

Chinup: BWx5, +15x1+1+BWx1

A1: Lat bar P/D: 130x12, 150x15, 180x12, 190x10, 197.5(machine max)x12
A2: Cable Bicep Curl "T"attachment: 110x9, 120x8, 120x8, 130x7+1+1, 132.5x6+1

B1: BO DB Row: 80x8, x10, 85x10, 85x9
B2: Inc.DB Curl (face down): 25x8, 30x12, 30x10
B3: DB Waiter Walk*: 55x240’, 65x240’, 70x240’

C1: BB Power Shrug**: 135x10, 225x10, 270x10, ", 290x10

  • Per side. Clean DB from ground, push press to overhead. Walk.
    ** Snatch Grip, Used Straps. Back felt good holding the weight— a good sign.

Nutrition Summary
grams cals %total
Total: 3345
Fat: 190 1706 52%
Sat: 44 393 12%
Poly: 23 205 6%
Mono: 47 421 13%
Carbs: 63 145 4%
Fiber: 27 0 0%
Protein: 358 1431 44%

130

I have to say that the “shut up and lift” title for the thread just can’t be beat.

131

[quote]SteelyD wrote:
Oh, YEAH!!

Ever eat just apples and PB? Or PB on celery?

I slice 'em real thin and put the apple layer 'tween 2 PB layers. Fresh strawberries work, too. Or, of course, bananas.

I put PB in baked yams/sweet potatoes, too. Now THAT’S good!

Bake a sweet potato, get it soft and mash in a Tablespoon or two of Natty PB. A little nutmeg, ginger, and cinnamon and YUM! ;)[/quote]

Ok… just your 'script has got my stomach growling. I’m gonna try it (especially the yam) my next high carb day… Friday (if I last that long).

Thanks… and oh… nice training Mon/ Tues amigo!

132

[quote]Elaikases wrote:
I have to say that the “shut up and lift” title for the thread just can’t be beat.[/quote]

LOL-- thanks!

Indeed, you don’t get strong talkin’ about gettin’ strong…

133

Wednesday – June 18, 2008 – Wheels/Abs

AM Walk: 4mph @ 2.0%, 30min

WORKOUT
X = No Set

A1: Rev. Hypers*: X, BWx10, BWx10, +45x8, +50x10
A2: Front Squat: BWx30, BARx20, 95x12, 135x10, 185x4, 185x3, x4, x4, 135x8, 110x4

B1: DB Bulg. Split Squat**: (2x40)x6, (2x45)x6, (2x50)x6
B2: Rope Cable P/D: 160x12, 180x12, 180x12

C1: Rev. BB Lunge: 95x10, 105x10, 135x6, x8
C2: Rope Cable P/D (cont’d): 180x12, 180x12, 180x20***

  • Hold a couple seconds at top
    ** I think that’s what they’re called. One leg up on bench, 2 db at side, squat.
    *** I don’t know where that energy came from. I think I started thinking about something I was pissed off about…

Nutrition Summary

(minor carb up)

grams cals %total
Total: 3319
Fat: 162 1455 44%
Sat: 30 274 8%
Poly: 25 228 7%
Mono: 69 622 19%
Carbs: 211 747 23%
Fiber: 24 0 0%
Protein: 273 1094 33%

134

How are you doing the reverse hypers with weight…?

135

I hold a plate or dumbell on the floor then hyper up leaving the weight perpendicular to the ground (ie hanging down).

Did I call that the wrong exercise? Maybe just a hyperextension?

136

These.

137

Yeah those are hyperextensions

These are reverse hyperextensions

138

Riiiight!! Hey, don’t mind me… :wink:

139

[quote]SteelyD wrote:
These. [/quote]

Those look good.

140

That sweet potato recipe sounds yummy! Great work Steeley, intensity looks good, keep it up. Looks like it’s payin’ off for you.