Dsher10’s BodyBlog

My workouts continue to evolve. The three-day split routine has worked, but I find it needs modification. First of all, I have changed the Wednesday chest/tri workout into an all-out bench-training day. The training involves various routines, altered from workout to workout, depending on my needs as determined by my trainer. Presently I am doing a lot of pyramid benching, starting out with a light warm-up to a max lift, typically with three or five rep sets. I also do supersets with pushups, peck-deck, and hammer upper-chest presses to failure, and, BOY can I feel it! It’s like being back at basic training and takes me several days to recover (thank goodness my earlier tendon issues have healed and not resurfaced). I will next be working a lot on negatives to help with control of the weight. Because of this demanding workout, I am switching my bench training to Monday, my lower-body to Wednesday, and my back/bi to Friday. This will allow several more days recuperation between my upper body workouts instead of the one-day of rest I now “enjoy”. I am still aiming for a 315 pound bench by my 64th birthday in May. My trainer says it is definitely do-able.

I am also going to employ my trainer for my ALL my workouts, not just once–a-month check-ups. I will be focusing primarily on strength training, which is a challenge with a back that doesn’t allow exercises such as dead lifts or squats. I have a barbell curl goal of 150-pounds by my birthday, up from its present 115-120 (135 lbs when I was younger).

I definitely have a better handle on my nutrition, which was an area of confusion for me. Based on calculations of my BMR, plus solid dietary recommendations, I am eating an approximately 2,200 calorie/day food plan, which results in a negative 20% caloric intake. I am also consuming 4-6 smaller meals each day (about 450 calories each). I average a daily intake of just less than 300 grams of protein, 170 grams of carbs, and 50 grams of fat. Supplements (besides a full range of vitamins) consist of Isopure Zero-Carb whey protein powder and liquid (liquid form ingested right after a workout), Creapure creatine, glutamine, and Quest Nutrition’s “Hard Core” anit-catabolic powder taken with water.

I may have put on a couple pounds of muscle mass, as witnessed by my weight gain from 209 to 211 pounds with my body fat percentage remaining at a steady 20%. My goal is to loose 5% more body fat, which should position me at 196 lbs and 15 % body fat. I can see and feel the difference in my body; I am looking a bit more sculpted, and feel a lot firmer, particularly in the arms, chest and shoulders. I’m pleased so far…