Shut Up 'n Lift! (Log)

Training Over 35 Lifter
161

[quote]SteelyD wrote:
7/1/08 - Tues. - PUSH

AM Walk, 15min @ 4.2 mph

A1:DB Press: 40x12wu, 65x12wu, 75x6, 80x5, 85x5, 85x4, 90x3, 85x4, 85x3

B1:Incl. DB Press: 55x5, 55x8, 60x8, 60x7, 65x6
B2:Kneeling Cable Curl: 150x20, 170x15, 180x12, 180x12

Cals: About 4k, probably 60/20/20 P/F/C

I’ve come to realize that I really like and grow from alternating 3-5 rep and 5-8 rep range.

Today my goal was 30 reps each for the 2 movements, flat DB being the ‘heavy’ today. Next ‘Push’ will be heavy vertical and 6-8 flat press.

Arms growing. Veddy good. I’m starting to notice some waistline growth after a few months, but I’m cool with it. I’ve already written the summer off as far as physique because I want the muscle growth. I really is a mentality battle for the most part.

Lift heavy. Eat. Sleep. My GOD, IT WORKS![/quote]

Hey SteelyD - After reading your previous post, I went back to the beginning of your thread to see what your goals were. Then here you basically answer it - You’ve got visible growth. Any current measurents? And how much bodyweight have you put on. I ask because I’d like to do much the same in the fall if I can get over my fat phobia…

162

Unofficial = 16" tonight. (I was gonna do a progress measurement/pics this weekend).

Yeah, I’m giddy! That’s 16 from 14.25 in 3 months.

I purposely was vague, because I want to see if the size ‘sticks’-- I didn’t know if they were pumped up from todays workout, food intake, etc. But, since you asked!!

Yeah, I know, no big deal for T-Nation, but a huge personal benchmark. Hell, I was going for 1" by summer’s end.

Fuck, I’m just gonna keep going with it and make it “arms as big as possible” by the end of the summer.

One cool little by product is that I can see that my traps, forearms and shoulders are filling out as well.

Now, I’m gonna go attack the wife and then go to sleep. Up at 4am…

THANKS for the interest!

163

[quote]SteelyD wrote:
Unofficial = 16" tonight. (I was gonna do a progress measurement/pics this weekend).

Yeah, I’m giddy! That’s 16 from 14.25 in 3 months.

I purposely was vague, because I want to see if the size ‘sticks’-- I didn’t know if they were pumped up from todays workout, food intake, etc. But, since you asked!!

Yeah, I know, no big deal for T-Nation, but a huge personal benchmark. Hell, I was going for 1" by summer’s end.

Fuck, I’m just gonna keep going with it and make it “arms as big as possible” by the end of the summer.

One cool little by product is that I can see that my traps, forearms and shoulders are filling out as well.

Now, I’m gonna go attack the wife and then go to sleep. Up at 4am…

THANKS for the interest![/quote]

Way to GO SteelyD! My arms are in much the same situation as yours were when you started. It will be interesting to see if I can get similar results at 47.

164

[quote]soldog wrote:
SteelyD wrote:
Unofficial = 16" tonight. (I was gonna do a progress measurement/pics this weekend).

Yeah, I’m giddy! That’s 16 from 14.25 in 3 months.

I purposely was vague, because I want to see if the size ‘sticks’-- I didn’t know if they were pumped up from todays workout, food intake, etc. But, since you asked!!

Yeah, I know, no big deal for T-Nation, but a huge personal benchmark. Hell, I was going for 1" by summer’s end.

Fuck, I’m just gonna keep going with it and make it “arms as big as possible” by the end of the summer.

One cool little by product is that I can see that my traps, forearms and shoulders are filling out as well.

Now, I’m gonna go attack the wife and then go to sleep. Up at 4am…

THANKS for the interest!

Way to GO SteelyD! My arms are in much the same situation as yours were when you started. It will be interesting to see if I can get similar results at 47.
[/quote]

That is an inspiration.

165

[quote]SteelyD wrote:
Skid-- yeah I thought that too. MORE REPS, DUH!

I guess what I really didn’t convey was that I wanted to stay in that 3-5 rep range as I progress up. I’ve never gotten a lot out of the higher rep ranges. Historically, I’ve not responded (ie grown) in the higher reps.

The other thing I think some responses were missing was that I CAN row heavier on the BO BB rows. It’s just not comfortable from where my injury was. I really feel the shear on my back as I try to keep good form and back angle parallel. I could try with a steeper back angle, I suppose. I’m just taking those slowly-- pick my battles wisely :wink:

Thanks again![/quote]

Yeah - I get a bit of the same thing on BO rows. I take it as a challenge to my fitness.

Another idea: Chest supported DB rows. Much harder. Bet you’ll have to drop weight…

Nice job on the arm size, man! Reading that makes me want to go eat.

166

[quote]SteelyD wrote:
Unofficial = 16" tonight. (I was gonna do a progress measurement/pics this weekend).

Yeah, I’m giddy! That’s 16 from 14.25 in 3 months.

I purposely was vague, because I want to see if the size ‘sticks’-- I didn’t know if they were pumped up from todays workout, food intake, etc. But, since you asked!!

Yeah, I know, no big deal for T-Nation, but a huge personal benchmark. Hell, I was going for 1" by summer’s end.

Fuck, I’m just gonna keep going with it and make it “arms as big as possible” by the end of the summer.

One cool little by product is that I can see that my traps, forearms and shoulders are filling out as well.

Now, I’m gonna go attack the wife and then go to sleep. Up at 4am…

THANKS for the interest![/quote]

That’s a terrific gain mate, keep up what your doing it is obviously working!

167

[quote]SteelyD wrote:
Unofficial = 16" tonight. (I was gonna do a progress measurement/pics this weekend).

Yeah, I’m giddy! That’s 16 from 14.25 in 3 months.

I purposely was vague, because I want to see if the size ‘sticks’-- I didn’t know if they were pumped up from todays workout, food intake, etc. But, since you asked!!

Yeah, I know, no big deal for T-Nation, but a huge personal benchmark. Hell, I was going for 1" by summer’s end.

Fuck, I’m just gonna keep going with it and make it “arms as big as possible” by the end of the summer.

One cool little by product is that I can see that my traps, forearms and shoulders are filling out as well.

Now, I’m gonna go attack the wife and then go to sleep. Up at 4am…

THANKS for the interest![/quote]

Way to go Steely. Keep blowing it out!

168

Great job reaching your goals, SteelyD. You have really carried out your program. Keep on truckin’.

169

Great progress. Seeing good results breeds wanting more.

170

Thanks dudes. HEL320 nails it. Now I’m all riled up to get in and lift. It’s like seeing returns on investments coming in…

171

Progress Pic:

May 08 (14.25") - July 08 (16")

[photo]15210[/photo]

Next stop–> 17 :wink:

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Auto resize made that last one hard to see:

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6/2/08 - Wed - Legs/Lower

AM: 15 min walk, 3.0 mph @ 10.5%

Workout

Warmup (waiting for sq.rack to open up)
12 BW squats, 1-Leg D/L (2x40DBx10reps), Hypers +55x10reps

A1: Zercher Squats: 115x12, 135x12, 155x8, 185x5, 225x3, 245x2

B1: Good Mornings*: 115x10, 135x10, 155x10, 180x6

C1: Hypers: +60x10, +65x10, +70x8, +75x8
C2: Goblet Squats: +65x12, +70x12, +75x12, +75x12

  • Not a lot of weight for reasons similar to BO BB rows (ie shear on back), but these felt really strong, so I’m going to try to keep moving up in the 6-8 rep range for now. Slow and steady.

Thursday Edit: Freakin’ abs are FRIED from the Z-Squats :wink:

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SteelyD, nice work with the Z-squats and Good Mornings. These are two lifts you don’t see a lot in people’s routines, but they are a great strength builder for the main lifts (back squat, deadlift).

175

[quote]SteelyD wrote:
Auto resize made that last one hard to see:

[/quote]

Darn, I’m impressed.

176

LMAO!! Ha!-- Thanks-- Nothing impressive here, though.

Posted this in the “Bodybuilding Bunker” in “Bodybuilding” forum. Someone said “Glad you learned, Come back when you hit 18” (or something to that effect):

http://www.T-Nation.com/tmagnum/readTopic.do?id=2104759&pageNo=47#bottom

[i]
That sounded kinda condescending. :confused:

It wasn’t a matter of ‘learned’. It’s a matter of ‘do’.

I don’t post this and keep a log on this site because I think I’m huge or to show off. I’m under no such illusion. However, I do walk the walk by laying my progress in the open for anyone that’s interested-- more than I can say for a lot of posters here. I’m here to ask questions and learn from those more educated and experienced in these things.

I post this in the hopes that it motivates or inspires others. If an old schmuck like me, who in addition to 30+ years of injury and body abuse, wife, young kids, 12 hour work days, and a mortgage can make gains using a tried and true formula, there’s abso-fucking-lutely no reason why anyone, especially the ‘kids’ on this site with double the “T” can’t.

I named my log “Shut Up 'n Lift” for a reason. It’s the same thing I deal with at work and in life-- Penny wise, pound foolish. A lot of the “Bodybuilding” questions ask “what supplement…”, or ask for details that are equivalent to “The ship is sinking, what color should I paint the dining room?” in scope. “How many calories” down to .1 calories… It’s insane.

I like the 40k foot view-- start eating to gain, wait… not gaining, eat some more, wait… oh, look, gaining! continue…

Eat more, Lift more. It works. Even old fucks like me get bigger and stronger. [/i]

177

Great job SteelyD, your delts look bigger too. Nice to see you doing GMs and Zercher squats. And really strong Zerchers I might add!

178

Thanks DZ.

Yeah, I like the Z-Squats. When I started re-habbing, I started with goblet squats, z-squats with the bar, and light front squats. I didn’t want to load any weight on my back. For awhile there, my front-loaded squats were heavier than my back squat- probably more mental than physical, but I think I’m better for it.

Also, I don’t start the Z-squats from the floor-- I usually start them from the bottom of the squat rack (about low thigh height), or unrack the weight from the lowest standing position.

That’s definitely the heaviest set(s) of Z’s I’ve ever done and my freaking abs feel like someone beat me with a stick :wink:

179

6/3/08 - Thurs - ARMS

AM Recumbent Bike - 25 min

PM Workout

A1: DB Floor Press: 55x12, 65x13, 75x10, 85x6, 85x5
A2: Concentration Curl: 25x15, 30x13, 35x8, 35x(8R/7L), 30x(8+3R)(10+2L)*

B1: Skull Crusher (neut.grip bar)**: 40x11, 40x12, 45x11, 60x6
B2: Hammer Grip Preacher Curl (same bar): 40x6, 40x7, 45x7, 40x8

C1: DB Overhead Tri-extension: 60x7***
C2: Standing Hammer Curl****: 35x10, 40x10, 40x8, 45x4, 40x3 + 35x3 + 30x3 + 25x3 + 20x5 (drop set for last set)

  • Weird fatigue pattern.
    ** Don’t know what that bar is called. Looks like this:

–[ I I ]–

*** Did one set. Right shoulder felt tweaky and unstable. No dips for same reason.
**** These were bad form, ugly, ugly, forced rep curls with lots of body english, at least the last reps of each set.

My curl numbers are starting to piss me off.

Edited to add Nutrition Summary
grams cals %total
Total: 3413
Fat: 200 1797 54%
Sat: 43 383 12%
Poly: 30 273 8%
Mono: 52 468 14%
Carbs: 97 291 9%
Fiber: 25 0 0%
Protein: 305 1221 37%

180

That bar is actually called a tricep bar and it was specifically designed for doing over head triceps extensions. The EZ curl bar is actually safer for skull crushers and you can get a larger range of motion without denting the bridge of your nose.

Your curl numbers are respectable, don’t let them piss you off. On the hammers, if you can get the weight up with a little swing, you might concentrate on letting it down slow, but, of course, work towards not having to swing it at all eventually.