OVER 40 MUSCLE

Well, I made it to my back doctor today. He worked on me for a while and wanted me to come back Friday for more. It looks like at this point, it is just a strain. That is a good thing. He told me to lay off the squats (and any other leg workout) for the rest of the week. I have to do the ice and heat rotation thing for a couple of days too. I might try to get back and do some cardio or light lifting this week but nothing is written in stone. I got my reality check – and I am gonna be careful from here on out.

I am leaving on Friday afternoon with my band for three weekend gigs in Florida. I already have my meals planned out (will cook them up Thursday evening after work) and am almost packed and ready to go. I will get back home sometime Monday evening. I have my back cushion from a few years ago and will take extra care of my back while I am out.

I had to skip my workout this morning. Apparently, I aggravated an old back injury last evening doing squats and could barely walk this morning. I felt a little twinge during my heavy set last night but it was not that bad (definitely not the worst pain I have ever had in my back). I lowered the weight and finished the last set without any more problems. Anyway, by bedtime last night, I was barely able to move. This was so reminiscent of my back injury from 5 years ago it was scary. I had promised myself I would not put myself in that predicament ever again but here I am.

To make things worse, today was the last day for one of our employees so the others recruited me to do the “Last Supper”. Of course, this meant I had to bbq. So I officially proclaimed today as “Ole Smokey’s Cheat Day”. I cooked a bunch of NY Strip steaks on the smoker. Added a pan of my homemade baked beans (that I dearly love but have not made or eaten in almost 7 months) and some other sides. Everyone was pleased but I felt guilty eating the stuff. Even though I was not hungry, 2 hours later I jumped back on my plan to try to salvage as much of the day as I could. I still cannot find it within myself to have an entire cheat day. I guess that shows progress on my part.

I am going to take it easy for the weekend and let the back heal up. If it is not better by Tuesday I’ll go to the doc. Maybe I won’t be out of commission too long.

Please have a safe and enjoyable Memorial Day. Remember what the day stands for and be sure to thank a Vet for his or her service when you see them. They are truly American Heroes.

I had a pretty cool leg workout today. Again, this week I am doing compound exercises only so it went by pretty fast but I can already feel the effects.

QUADS
Squat – 2 warm up sets, 2 working sets of 10 @ 205 and 1 set of 10 @ 225
Leg Press – 1 warm up set, 3 working sets of 10 @ 450, 10 @ 540 and 10 @ 630
DB Lunges – 3 sets of 8 @ 35#

CALVES
3 sets of raises (body weight, single leg) between leg press sets

No cardio after this one. See ya tomorrow.

I got in a pretty good back/bicep workout today. I am still getting used to the new program but I think things will work out nicely. Wednesdays are supposed to be my rest day on this new program but I had to skip yesterday due to an unexpected scheduling problem. Here is what this morning’s trip to the gym produced:

BACK
Wide-grip Pullups – 9/8/7
Barbell Rows – 10 @ 50, 10 @ 70, 10 @ 80
DB Rows – 3 sets of 10 @ 60

BICEP
Barbell Curl – 2 sets of 10 @ 50, 1 set of 10 @ 55
Preacher Curl - 10 @ 30, 9 @ 35, 8 @ 40

FOREARMS
Barbell Wrist Curl – 3 sets of 20 with 45# bar

CARDIO
20 minutes of run/rest intervals on treadmill. 2 minute warm-up @ 4.0 mph, 3 minute running intervals @ 5.7, 2 minute rest @ 4.0 for the remaining time.

Tomorrow is quads/hams/calves. Going to hit it hard and heavy.

Started new 12-week variable training workout program this morning. I will be on a 2 day on/1 day off/2 day on schedule. Muscle groups are chest/triceps/abs, back/biceps/forearms, quads/hams/calves, shoulders/traps/abs. Here is a nutshell of the program:

Week 1 - Mutli-joint Exercises

Week 2 - Isolation Exercises

Week 3 - Basic Movement First

Week 4 - Isolations Movement First

Week 5 - Heavy (3-6 reps/set)

Week 6 - Light (12-20 reps/set)

Week 7 - Low (4-6 sets/bodypart)

Week 8 - High (16-20 sets/bodypart)

Week 9 - Long rest (3 minutes between sets)

Week 10 - Short rest (1 minute between sets)

Week 11 - Fast/Explosive Reps

Week 12 - Slow Reps

Here is what I accomplished this morning.

Training Start - 0545
Training End - 0646

Bodyweight - 213.6

Warm-up = 5 minutes on elliptical

CHEST
Bench Press - 10 @ 135, 8 @ 185, 6 @ 185
Incline DB Press - 10 @ 55, 9 @ 65, 8 @ 65
Decline Smith Press - 10 @ 70, 9 @ 90, 8 @112

TRICEP
C/G bench press - 10 @ 70, 9 @ 80, 8 @ 92
Bench Dips - 3 x 15

ABS
Reverse Crunch - 3 x 15
Crunch - 3 x 15

I found out on Monday that I had been selected to participate in an online competition over at Ripped Natural Bodybuilding. It is called the RIPPED RULEZ CHALLENGE. I spoke with Michael on Tuesday for our initial consult and I am really excited about this adventure. As soon as he gets with all of the contestants, the starting date will be set. He thinks it will be some time next week.  

Here are the nuts and bolts of the contest. Michael has chosen 10 applicants to participate. He will work with us, 1 on 1, formulating a nutrition plan for the next 90 days.  Each competitor will follow the plan and document their progress on his website. At the end of 90 days, the contestant who has lost the greatest percentage of body fat will be declared the winner. The certified check given to the winner is chicken feed compared to all the insight and help we are going to get from this world class trainer and competitor.  

We will also be required to keep a weekly nutrition journal and send monthly progress pics. This will be posted on the website for all the world to see. In addition, the visitors of his site can vote for the person they feel had the most visual transformation. I’ll let you know when to go vote for me.   Two chances to win – plus get ripped in the process. What’s not to like?

I was also encouraged when Michael told me that I was already on the right track. He said all he would do is fine-tune my intake and the timing and I should be fine. I have been doing this nutrition thing mostly by feel. It was reassuring to know I was not too far off target in my attempts. I will also be starting a new 12 week workout (not part of the challenge) on Monday to go along with the new feedings and such.  

I like the fact it is “all natural”. No steroids or other harmful chemicals, just hardcore training and a diet to match. I have my reasons for not wanting to use “gear” and when asked I will tell you what they are. I hear a lot of guys at the gym talking about different side effects from the steroids they are taking and it sounds horrible. So far, I have not had a chicken breast or steak and potato turn on me. If they do, I’ll let you know. The natural approach, for me, is the only way to go. Contrary to popular belief you can achieve a competition quality physique by training natural. I know several people that do this and their results are phenomenal.  

I look forward to getting this thing going. I have sent my pic and profile to a few of these online things but have never been chosen to participate. This is what I need right now. I was starting to get complacent with my workouts. Cheat meals in the diet came all too often. Now I have something exciting to look forward to – the unknown is always an adrenalin pumper. I know that with Michael’s help and guidance, I will achieve another one of my goals for 2007, being in the best physical shape of my life when I turn 41 in October. I plan on getting those size 34 jeans by the end of June as well. Who knows, maybe I’ll even get a size 32 for my birthday.

I plan of sticking with it to the end. No cheats, no “tweaking”. Win or lose, I look forward to the challenge. Oh yeah, the check won’t hurt my feelings either.

I had my body fat checked again today. At the last check, March 6th, I was at 20.7%. Today, I got the wonderful news that I was under 20%, actually 18.6%. I know to some of the folks on this site, those numbers are not too impressive. Considering I was probably near 35-40% this time last year I think they are AWESOME! By getting under 20% I have reached another goal. The good thing is I have been able to keep the weight off. No yo-yoing for me.

Comparing the numbers between the two tests here is what I have learned. My biggest area of fat loss was in my arms. My tricep measurement was down 6mm. the trainer even made the comment, “man, you really don’t have a lot of fat back here. I am not sure I can get enough to pinch.” But she did. My thighs dropped 1mm, abs .5mm and the mid axillary’s measurement was down 1mm.  

After the pinching was completed I hit the gym for some lifting (sporting a newfound confidence that what I had been doing was not so bad for a rookie). The weights were down just a little but the intensity was high and I felt pretty good when I walked out.

BICEPS
Standing Barbell Curls – 3 sets of 10 @ 50, 9 @ 60 and 6 @ 70 (plus bar weight)
DB Preacher Curls – 3 sets of 10 @ 35, 9 @ 40 and 8 @ 40

TRICEPS
Close-grip bench press – 3 sets of 10 @ 90, 9 @ 90 and 8 @ 100
DB Overhead extensions – 3 sets of 10 @ 20, 9 @ 25 and 8 @ 30

SUPERSET TO FINISH
DB Hammer Curls – 3 sets of 10 @ 25, 9 @ 30 and 8 @ 35
Bench Dips – total of 65 (added 5 more reps this week)

CARDIO
Fat burning intervals on elliptical for 25 minutes.

Watch for the big news tomorrow!

My shoulders are still tight after this one. Not a lot of weight being pushed around but I have really been focusing on my form and squeezing at the top of the movements. It’s getting better but I can still improve.

DELTS
Seated Barbell Press – 10 @ 70, 8 @ 80, 6 @ 90
DB Front Raises – 10 @ 15, 8 @ 20, 6 @ 25
DB Lateral Raises – 10 @ 15, 8 @ 15, 6 @ 15
Bent over Lateral Raises – 10 @ 25, 8 @ 30, 6 @ 30

TRAPS SUPERSET
Barbell Shrug – 3 sets of 10/8/6 @ 225
DB Shrug – 3 sets of 10/8/6 @ 45

ABS
<strong>Weighted Crunches – total of 50 w/ 35# plate
Reverse Crunches – 3 sets of 15

Friday I get my body fat tested again and then put myself through another arm workout. I’ll have some big news coming Saturday, don’t miss it!

05/16/07 – QUADS/HAMS/CALVES

I decided that I was going to put in a good leg workout this week and that is just what I did. I know the DOMS are coming. I hit a personal best on the squat. Actually, I think I could have pushed more weight but I am still a little leery about the knee.

QUADS
Squats – 3 working sets of 10 @ 185, 9 @ 196, 8 @ 205*
Leg Press – 3 working sets of 10 @ 450, 9 @ 540, 8 @ 630
Leg Extensions – 15 @ 100, 15 @ 125, triple drop set 15 @ 125, 10 @ 100, 9 @ 75

HAMS
Standing Hamstring Curls – 15 @ 50, 2 sets of 15 @ 75

CALVES
Bodyweight raises between sets of leg press – 90 total

Tomorrow I hit delts, traps and abs before work.

I had a great chest workout today. My concentration was at an all time high and I could just feel the muscles working. Tried a new finishing move that really pumped and worked the pecs into the ground.

CHEST
Barbell Press – 2 sets of 6 @ 155 and 2 sets of 6 @ 185
Incline Fly – 8 @ 30, 7 @ 40, 6 @ 40
DB Press – 2 sets of 10 @ 55 and 2 sets of 8 @ 65
DB Pullover – 2 sets of 10 @ 65 and 1 set of 8 @ 70
Finishing Superset
Cable Crossovers – 3 sets of 10 @ 45
Bench Pushups – 3 sets of 10

CARDIO
23 minutes of speed intervals on treadmill

Tomorrow is leg day and then 12 hours at the office.