lukamar 
"The word aerobics came about when Personal Trainers got together and said, "If we're going to charge $50 an hour, we can't call it jumping up and down, can we."
Old School Bodybuilders
http://www.oldschoolbodybuilders.com"
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Archive for the 'Training' Category
Monday, September 10th, 2007
Last week I changed everything up a bit. Did my shoulders on Wednesday, chest on Thursday (just chest) Arms on Friday ( that was shoulders again plus, bi, tri) Back on Sat and legs on Sunday.
I’m still taking Monday off as my 100% rest day. I want to hit my shoulders 2 times a week for a bit to see if I can add some bulk. Maybe that’s wishful thinking. The same goes for chest. If I give that it’s own day and hit it hard I want to get my upper pec more highlighted and maybe make my chest look bigger. Although I’d never recommend to anyone to just do their arms alone it is an interesting day and you feel like you have spaghetti at the end of it. Giving Back it’s own day also may allow me to get back the mass I lost last winter. My Sunday leg day was a killer, I was totally exhausted when I went home. Here again I did some stuff I don’t usually do and I fit it into my gym schedule so it took hours I’d do a bit then have to stop for an hour then a bit all day like that. By the time I was ready to start again I had recovered. I’ll have to think that one through a bit more.
I’m cutting but I’m also trying to put on some mass this time at the same time. I’m keeping my calories high and trying to add extra exercise to burn off the fat I put on in the bulk. BUT… I’m sitting about the same weight after 2 weeks but my pants are getting a bit loser. I’d really like to hit 170 by the end of the month but it’s beginning to look like 175 is more realistic and I’ll keep most of my gains with that cut schedule.
Posted in Training
Tuesday, September 4th, 2007
Had dinner on Sunday night with Jtoster (Toronto) and Kimsquit (Vancouver) from the over 35 section. It was a great time and we had a good discussion about Bodybuilding and other stuff. I ate too much fat but what the heck it’s not going to kill me for one day.
If you are from the Vancouver area send me a PM as we are going to try and have a get together around the Fall Classic in November.
Posted in Training
Monday, August 20th, 2007
Yesterday was my first real leg day since I hurt my back. This morning I have a good DOM’s going. I worked out with one of my clients who is 30 years younger than I am. It was interesting.
We did a bit of a strange routine as he has bad knees and I was worried about my back. Started out with Calf raises on the Leg Sled not a lot of weight but we were trying for maximum reps. I managed to get 68 on my third set but boy was I in pain. We then did leg presses and nothing was strange there just 5 sets with moderate weight. He had never done hacks which I love, Sooooooooooooo it was an experience for him. I always do them ATG hit the stop at the bottom. I had to take weight off for him part way through the first set but we got through 5 sets of 12. Leg extension, calf curls and finished off with weighted sissy squats. I’m betting if I’m sore he’s probably having a hard time walking.
Posted in Training
Thursday, August 16th, 2007
After last week I only had some minor problems with my back. Nothing a couple Tylenol didn’t fix so I’m happy about that. I walked a lot pushing Aran, my son, in the stroller as the weather finally had a couple sunny days. Summer has been elusive around here.
I stopped taking my Novadex and everything else this week as I was beginning to feel really drained, have no idea why. Sure wasn’t overtraining.. LOL I ordered some Animal Pak and thought I would give that a try for a month. I may be missing something in my diet as I’m cutting slowly and want to get to 170 by the end of September without losing any mass if possible,
This week at work I’m going to really try and make up for lost time and hit the weights and cardio as strong as time allows.
Posted in Training
Sunday, August 12th, 2007
I had to do something when I had a sore back and http://www.body-building-trainer.com
was it. Just a quick webpage but it has some neat old routines by some of the greats from the 80’s. Feel free to have a look.
Over the last couple of days I’ve got back into a routine but lightly. I did shoulders, arms, bi, back and tri. Then today, drum roll, some legs. I did some light squats, light presses and some heavy calf work. Everything seemed to be back to normal but I didn’t want to push it and have to take another 2 week vacation.
My diet went for a shit while I was injured or rather I ate more than I should have last week. Not much junk but too much of the good stuff and I wasn’t working out so I just didn’t lose anything.. This week I’ll have to make up for it.
Posted in Training
Monday, August 6th, 2007
Last week was a total waste. My back was so sore I couldn’t work out and yesterday my elbow acted up and I couldn’t do a thing. I was living on pain meds. I have bits and pieces floating around in my elbow and on occasion one gets caught up in the joint and my arm just throbs. I talked to the owner of our gym yesterday about my back and he thought that maybe I had damaged something in my lower back or spine when I was doing the heavy leg days. It’s probably going to just take some time but it’s very frustrating as it’s hard to do anything without using your back or arms. I’m going to try and ride my stationary bike later and see where that goes maybe I can do some cardio. I’m hoping that this will not set me back too badly.
Just to add to my problems this week Thursday my mother invited us out for dinner and when your mother says that you are going for Chinese you are going for Chinese. I think I ate about 4 pounds of chicken of which 2 pounds was MSG. I drank water continuously for hours and hours and then peed it out all night. Then on Saturday night we went to my old restaurant which is now a Vietnamese one and had a Birthday dinner for my 2 year old son. More food totally off my diet but at least a lot healthier than Thursday. But I’ve put on a couple more pounds of pure flab.
Posted in Training
Sunday, July 29th, 2007
I cut my cycle short and started Novadex for my PCT. My wife was complaining I was getting “a bit” cranky and since she is a health care professional I have to go with her diagnosis. I’m going to keep bulking until next weekend and then I’m going to go back to cutting. I’m going to aim at about 168-170 pounds at around 9-10%BF.
If I can get all my ducks in a row and my diet dialed in I should be able to do it and then I’m going to bulk again maybe for October and November I may do a cycle of Superdrol at that time to add some size to specific parts of my body. The parts I would like to mass up are my thighs. Delts and Bis but almost anything will do..:D
Posted in Training
Tuesday, July 24th, 2007
Just Sunday I did 500 on the leg press and felt like I could do more. Tonight I ran down to the gym because I just felt I had to do some leg presses for some reason. I seldom do 2 leg days but I just had this feeling. Started at 337 for 15 x 2 sets, then 410 for 12 x2 sets, 500 for 12 x 2 sets and then, drum roll 550 for 10. The 550 was not really great form for the last 3 but I’ll take it. I know I can do more again if I cut out some of the warm-up sets my legs were a bit tired by the time I got to the end. I’m going to try for 750 by the end of September or October. Hope my knees hold up.
Posted in Training
Sunday, July 22nd, 2007
I said last time I thought I could hit 500 this week on the sled and now it’s done. I’m really stoked about it . I was very apprehensive about putting that much weight on my knees abut I started at 260 and worked up in with sets of 12 reps adding 2×45’s every time until I hit 500. I decided to try a second set and I almost didn’t make it, I started to cramp in my right thigh around 6 but kept going and finished the 12. I could have probably gone more but I was worried that I was getting tired and I did not want to court trouble and get injured. Next week I’ll see how I feel and where I want to go with this.
On Friday and Saturday I worked out with a couple of guys that were less than ½ my age and that’s a real motivator. Can’t lift as much as they do but no one cared and we had a really good time just doing a bunch of different exercise. I did my shoulders 2 days in a row so I’m expecting to be sore tomorrow all over
Posted in Training
Sunday, July 15th, 2007
After yesterday’s marathon workout I felt a bit drained in the morning but I managed to get my back work done early. Then I took a couple hours off and just visited with the customers.
Did a bit of training with an international dragon boat competitor who wanted to improve their shoulders and endurance. It was interesting to actually do a sport specific training and set up a program with a specific sport, paddling, in mind.
In the late afternoon it got very slow so I decided to do my legs or at least leg presses. I started with a warm up of 2 sets of 10 at 250#. It felt good so I went to 320# which was my Personal Best last week and did 2 sets of 12. It did not even feel heavy and I was really feeling good without any knee problems so it was off to another PB of 410#. I did 3 sets of 10-12 and decided that maybe that was high enough for today. Last thing I wanted was to get cocky and injure myself. Lowered to 320 for 2 more sets and 210 for 3 sets to finish my day. That was 12 sets nothing under 10 and I decided that was it. I can’t believe how much strength I mave gained over the past 3 weeks even on this almost anemic cycle I’m on.
If my legs are feeling ok tomorrow I’ll do some isolation stuff on my legs and a bit more back work if that feels good.
Posted in Training
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