July 4, 2009
I want to know if my progress is good, average or poor. I have been working quite steadily for over last year: good diet , regular training and few bad habits. 10 months off the smokes and I have one good cheat meal a week (wings … omg)
My routine is outlined in my last blog. I have hit a plateau again and I am wondering the following:
For the training I am doing, what should my diet be (calories and macro’s)? I am looking to grow a little more and think my idea weight would be about 220 with 12% bf. I am anout 210 at 12 now. I would expect it to take 6 months to put on 10 pounds of lean muscle (i might be optomistic on this) but that is about what happened when I quite smoking. What type of diet and routine would be best for my age? I work out for stress relief and I like the circuit training from my last post. Help?
Posted in Training
June 11, 2009
My lil company gym has offers circuit training for a reasonable price. My question would be how do you manage a routine that would look like
Monday Legs/Abs
Tuesday Chest/Tri’s
Weds Circuit
Thursday Back/Bi’s
Friday Circuit
Sunday Swimming with Junior (aka Jacques Cousteau)
This is what I have been doing and I have dropped the morning 1/2 cardio much to the delight of my staff. I don’t feel like I have been overtraining, i’m sleeping well and eat like a clean horse. Staying awake for dinner on Sunday is the toughest thing of all. Any downside to this?
Posted in Training
June 11, 2009
My lil company gym has offers circuit training for a reasonable price. My question would be how do you manage a routine that would look like
Monday Legs/Abs
Tuesday Chest/Tri’s
Weds Circuit
Thursday Back/Bi
Friday Circuit
Sunday Swimming with Junior (aka Jacques Cousteau)
This is what I have been doing and I have dropped the morning 1/2 cardio much to the delight of my staff. I don’t feel like I have been overtraining, i’m sleeping well and eat like a clean horse. Staying awake for dinner on Sunday is the toughest thing of all. Any downside to this?
Posted in Training
June 9, 2009
Today I’m going to emback on a 12 week dbell for chest routine as outlined in Body buildimg .com presents workout in Iron Man last month with Lane Norton. Lane managed an inch and a half … that is about my growth for the past year. If it is half an inch in 12 weeks I will be estatic. The routine is simple, 4 exercises Decline, flat and include presses along with cable cross overs. Today I will find my starting weights, do the tape measure and get started. Wish me luck!
Posted in Training
May 11, 2009
I still only managed 4x 200 for my max working set! CRAP! I’ve been stuck here awhile and I’m getting frustrated! Back to dbells for a bit?
Seriously, chest tonite was Bench 90×8, 140 x 5, 180×5, 200×4x2, 180×6, 140×10. Upper press 140×8x3. Pull over 35×15, 40×12,50×12x2. Flys 25×12x3. Pulldowns and skull crushers to finish off my tris. It was good. Weight has peaked from quitting smoking and im slimming down a bit. Measurements on friday.
No smoking for 8 months wooo hooo and no drinking for 20 months. Legs tmrw!
Posted in Training
May 11, 2009
Reading in I.M. last nite on shortening warm up process cycle and doing 4 - 6 reps per interval rather than a 20 very light / 10 / 10 type of approach. This is to have the max strength available for the work sets. I have been stuck at the same weight for awhile (repping 180) and finding it difficult to take up further. I’m hoping this helps.
I’m also thinking that I might start cutting my work sets down to 2 heavy sets and moving on. I am currently doing 4 heavy sets or pyramidding sets. I was thinking of 2 solid working sets and then a drop set where safe. Advice is welcome. That whole 3D point of flexion thing is tempting, I’m just miffed that the back page of IM is always an advertisement of it in disguise …
I also have a light strain in my elbow that I’m trying to to aggravate. I really notice it during curls, left arm is just cannot do the reps the right one can.
Posted in Training
April 15, 2009
There is just soemthings I like about squats. I don’t know if it the looks from the "meel" as they see 300+ loaded up an the bar or the fear when they see me lookin more then a little crazed getting the final rep in with a hearty "keeyie". Anyway three wu sets 330×7,6 270 x8, 180x 12, Lunges with 90 20x. Legs press 2 wu sets, 400×12x3. Extention 2xwu 180x 15, 200×10,8. Cable Squats "just for the burn". Cable leg kickbacks. I feel like I cannot get enough to eat, woke up "stahvin" and have not been satisfied yet today!
Posted in Training
March 28, 2009
Work has been deadly with retirement programs and potential layoffs and your truley being camp councillor for many. Thank goodness for the gym. The weeks are getting "routinish" and the routine seems to be working. I have upped the abs and eased a lil on the arms.
Monday was a make up burn circiut, Tuesday was legs (PB 340 x6×5) and Abs, Weds Chest (PB 230×1, it just wasnt going up the second time), Thursday was Back, Arms ABs and Yesterday was another 45m circuit and I did 4 diff shoulders exercises. Tmrw will be swimming with junior and the weekly who can hang onto the bottom content. To be 10 years old again…
Vital stats. Weight finally levelled off at 212 after a 24lb weight gain since July. No smoking for almost 7 months, no drinking for almost 19 months. Tmrw I will be 47, resting hb of 52 bpm, great blood pressure and all my markers are good including test for colon cancer and tt levels. Like I said, thank goodness for gym.
Posted in Training
March 2, 2009
I had the gym to myself today. Snow Day (I’m likin my Jeep!) So I had an uninterrupted session of legs and went to town.
Squats 140/180/250/300/300. Leg press (wide / narrow position) 300/360/400/400 (8sets). Sumo deeps squats 180 ss w/cable squats 120 x3. One Legged cable deadlfts ss with plie squat with 75 dbell. Leg cables, Bike intervals for 20 minutes. It was great.
My weight has hit 210, but bf has not gone up. Calipers still at "8" (15%) i feel very good. Wieght has increased 22 pounds since Sept. I had to get new jeans (again) bu 36" are a lil loose (thank god). I am going to watch my food a lil closer. I am hungry all the time. March 8 will be 18 months alcohol free and 6 months smoke free. I managed to hold my breath for over a minute in the pool last sunday.
Posted in Training
February 17, 2009
Why are there so many blogs about … "I just dont have the motivation" … "I don’t know why I can’t do this "… "why do I keep blowing my diet". Stop writing to others, write yourself a note a read it fer krissakes! Training can be hard … you have an injury, it’s harder, you have a head cold, it’s hard … you have the flu .. you get my drift. You can’t get away from the TV for 45 minutes … you have an issue. If you can’t put your ipod on for half and hour and shake your fanny … (some of you might call it cardio, and there’s nthing wrong with that) you have a problem. If you are not planning to get healthy … um exactly what are you planning?
Look at your parents health. Do you eat as well and take care of yourself as well as they do? If that answer is no…well you should start managing your expectations now. Get your backside moving, put on your shark fin, put the simpliest of routines together and do something for yourself. You will feel good. Might not be tmrw, but you will. Then when you blog and ask for a advice people will find you very worthy of helping. Read a blog like Superstar34 (I think Wholy Krap! Everytime!) thats motivation and someone who just loves the work. And I love the read. Sorry for the rant…
Posted in Training
Leave Comment