The Minotaur's Challenge and Progress.

[Minotaur]

My sessions with the chiropractor for my shoulder are winding down to once every two weeks. I haven't gone back to barbell benching yet, but I can use a good amount on chest shoulder machines without any discomfort. Next step is to use dumbells and barbell with light weight. So it's looking up.

But because my sessions are on Monday, that throws off my usual weekly workout routine...

Mon, squats
Wed, bench and tris
Fri, deads and/or back assist
Sun, shoulders and arms assist

Anyway... I did rack pulls Saturday night (last set 345x6), and shoulders and arms assist yesterday (Monday). They were both good workouts.

Because I had a chiro session last night I should have done squats tonight. But I blew it off because I am so damn tired! And my lower body is still a bit sore and stiff from Saturday's workout. I'm only back in the gym on a fairly regular basis for the past few weeks from my injuries layoff, so I feel kind of guilty that I feel worn out..

Well, I will probably squat tomorrow night. I just had to get that off my chest.

[jaguarr]

Glad to hear you're getting your shoulder issues straightened out, Frank. Sounds like you're going about it the right way. You should be in full form again in no time, which is good because you still have 7.5 Slacker Points to work off! :D

jag

[Minotaur]

I'm actually making progress. I had a good visit with my endocrinologist today http://forum.bodybuilding.com/showthread.php?t=824774

Yeah, I've shifted gears again and am back to keto. Perhaps for good, unless and until there is some reason to get off it. I've found that I cannot tolerate non-veg carbs in almost any amount, except on my carb up days.

My apologies to anyone with a substance abuse problem for seeming to trivialize it, but that's what it's like for me with carbs. I can't control it unless I have them in a restaurant on my carb up day where the portion is controlled.

So, I've decided to eliminate them. And it seems to be to my benefit... my bear gut is shrinking and my blood work is improving. :D

And it hasn't hurt my lifting. After a couple of weeks of using the machines (including the Smith machine) at the gym at work, I went back to my regular gym this week and lifted better than I have in a long time.

Last time I squatted there a few weeks ago (4/26 to be exact) I tried for 325 but bombed. Tonight I got 315x4 for my 6th set. I was actually only hoping for 315x1 or 2. But I kept going. The 4 went like buttah. :D I thought that was pretty damn good.

135x12, 185x10, 225x8, 275x6, 295x4, 315x4

[jaguarr]

I was just wondering what the hell was going on with you last night, Frank, and was prepared to bump your thread this morning to inquire but you beat me to it. Sounds like things are going really well, man. I'm glad you've found a good endo who is willing to work with you. She appears to be pretty open minded and willing to listen to you from what you wrote about her, which is more and more a rarity these days I have discovered. I've kicked a couple different specialists to the curb in the past year for not listening to what I had to say and what I have already tried. Keep up the good work, man! It sounds like it's starting to pay off for you!

jag

[Minotaur]

Thanks Bud. ;)

Yes, she's a dilly. I found her by literally doing "eenie-meenie-minie-mo" in the yellow pages after being throroughly disgusted with some other doctors I went through, and as you say "kicked to the curb". I knew nothing about her and thought how bad can this one be? Well, I found gold. :)

I'm hoping that by sometime this summer I can be to a point where I can show some progress pics.

[joed]

Good to see ya back, thick guy with a smaller waist.

[Minotaur]

Good to see ya back, thick guy with a smaller waist.

Thanks joe... that's my goal. That and bigger weights.

[jaguarr]

Thanks Bud. ;)

Yes, she's a dilly. I found her by literally doing "eenie-meenie-minie-mo" in the yellow pages after being throroughly disgusted with some other doctors I went through, and as you say "kicked to the curb". I knew nothing about her and thought how bad can this one be? Well, I found gold. :)

I'm hoping that by sometime this summer I can be to a point where I can show some progress pics.

You're aiming to grow hooves and horns over the summer? :confused:

:D

jag

[Hibiscus09]

I'm a little worried about the hairy feet. :eek: :D

Happy Wednesday, Mino! :)

[Minotaur]

You're aiming to grow hooves and horns over the summer? :confused:

:D

jag

I'll take what I can get.

[Minotaur]

I'm a little worried about the hairy feet. :eek: :D

Happy Wednesday, Mino! :)

Oh, not to worry... I won't tie any little pink bows on my hooves, or put jingle bells. :D

[justtryn]

Last time I squatted there a few weeks ago (4/26 to be exact) I tried for 325 but bombed. Tonight I got 315x4 for my 6th set. I was actually only hoping for 315x1 or 2. But I kept going. The 4 went like buttah. :D I thought that was pretty damn good.

135x12, 185x10, 225x8, 275x6, 295x4, 315x4


You're damn right that's pretty good! Keep it up!

[Minotaur]

Thanks buddy. ;)

[jaguarr]

I'll take what I can get.

LOL! Well, if you do grow horns and hooves over the summer, I'll buy you a salt lick for Christmas. :D

jag

[Minotaur]

Last night was the first time in months, since my bicipital tendonitis flared up, that I attempted a barbell bench. I was using machine chest presses and the Smith machine for chest. There is something to be said for training your muscles to move in a partucluar "groove" or plane of motion. I felt like my form was "tight" and controlled. I also warmed the hell out of my chest and arms. I did a couple of sets with just the bar and then with the 25s for pre-warmup.

135x12, 185x8, 2 sets 205x6. I know my bench sucks. My goal is to break this damn 205 and get to 225 for 3 work sets. But considering that I got this far after so long with NO pain I was really pretty happy. :)

I did some assistance work on machines...
Incline press 3 sets 250x8
Pec deck 130x8

Dips 3 sets of 8 @ bw.

When I walked in I got a compliment from one of the guys who works there. Young guy, himself pretty built. Looked at me, made a most muscular pose and said "you're jacked... you muscled up and trimmed down". I said thanks, my shirts say the same thing. Maybe getting complimented gave me an additional boost. :D

[kimsquit]

positive feedback always works wonders - good to see that you had success with your bench!

have a great weekend, Frank


~ chris

[Minotaur]

Thanks Chris, you too. So far I'm having a good week in the gym. It's been a lot of PMA... Positive Mental Attitude. Tonight it's deads. :eek:

[kimsquit]

Hey Frank,

you oughta call a cop! :D

Minotaur Hunting (http://forum.bodybuilding.com/showpost.php?p=10493229&postcount=1)

[Minotaur]

That's great... I jumped in on the thread. :D

[Minotaur]

Maybe it was the Gatorade? I've got a weird situation. I'm on metformin to control my blood sugar, but it can drop it too low, especially during workouts. So I've been drinking a Gatorade during my workouts this week. And my workouts have been very good. But I'm doing ckd. I don't think there is enough carbs to toss me out of ketosis (28g).

Anyway, I did better than I would ever have thought for not having deadlifted for weeks.

135x12, 185x10, 225x8, 275x6, 315x4, 365x1

Each time I made a lift I looked at the weights to see if I really had the amount on the bar I thought I did. It seemed too easy. Unfortunately I hit the wall after the 365 single. I tried two more attempts and had to bail. I was only mildly disappointed, because I know I did better than my last pr of 345. And I really only expected a single.

I think 400 is not too far off. :D

Now if my bench can catch up... :rolleyes:

Assistance work:
Shrugs 3 sets 275x8
Seated cable row 3 sets 180x8
Ez Curl 3 sets 95x8

[Hibiscus09]

Nice deadlifts!!

Have a great weekend, Mino! :)

[Minotaur]

Thanks Hib. And so far I can still walk. Have a good weekend too.

[joed]

WTG on the new PB. Personally, I think it was the Pillsbury doughboy image that spurred you on. hehe.

[Minotaur]

I didn't quite have it tonight. I was a little mentally and physically wiped out. I didn't do nearly as well as I did last week. I know you can't keep that up constantly, though. Last week I had a great squat and dead workout. So maybe I'm a little spent. And my weekend carb up could have been a little better.

This weeks legs workout...
Squats 135x12, 185x10, 235x8, 285x6
Leg extension and curls both 3 sets 130x6

Compared to last week's squats...
135x12, 185x10, 225x8, 275x6, 295x4, 315x4

Oh well, there's always next time. And no use to cry over something that can't cry over you. ;)

[Original Poster]

We all have our so-so WO's.
Our CNS's IMO are what can limit us as we get older. Keeping that intensity and constantly upping weights can be tough to do unassisted.

I bet you smash last weeks leg WO soon enough.keep kickin it brother.

[Minotaur]

I guess you're right. When you have a progress jump, it feels good and you get a little greedy. We sometimes forget that we're not 20 anymore. Heck, I'm going to be 49 next month and I think I'm doing better than a lot of 40 year olds. Part of the problem is that I'm constantly told I don't look 49. People tell me I look at least 10 years younger.

Slow and steady wins the race. :D

[jaguarr]

I'm with Chi. Our CNS's start doing funky things to us as we get older and it can make our workouts suffer at times. As long as you are doing the very best that you can at that given moment in your workouts, though, that's what really matters. :cool:

jag

[maidenfan]

Last night was the first time in months, since my bicipital tendonitis flared up, that I attempted a barbell bench. I was using machine chest presses and the Smith machine for chest. There is something to be said for training your muscles to move in a partucluar "groove" or plane of motion. I felt like my form was "tight" and controlled. I also warmed the hell out of my chest and arms. I did a couple of sets with just the bar and then with the 25s for pre-warmup.

135x12, 185x8, 2 sets 205x6. I know my bench sucks. My goal is to break this damn 205 and get to 225 for 3 work sets. But considering that I got this far after so long with NO pain I was really pretty happy. :)

I did some assistance work on machines...
Incline press 3 sets 250x8
Pec deck 130x8

Dips 3 sets of 8 @ bw.

When I walked in I got a compliment from one of the guys who works there. Young guy, himself pretty built. Looked at me, made a most muscular pose and said "you're jacked... you muscled up and trimmed down". I said thanks, my shirts say the same thing. Maybe getting complimented gave me an additional boost. :D

My bench has always sucked - I changed my focus to overhead pressing and periodically check my bench. I found with all the "closer" grip overhead stuff my bench went up even though I wasnt training it. Maybe switch it up for a while, you may find your bench will improve dramatically with the added tricep/shoulder strength. Good journal.

[mom24boys]

stoppin by to say hiyas :)

[Minotaur]

Apparently it's been lying to me. Though my pants have been telling me the truth: I'm fat.

Keto is not working for me. It's almost straight Atkins, with litle or no weekend carb up. People crow about how much they lose. Well, not me. I'm due for a blood test to check my testosterone level. I'm going to also ask for an E2 test. I'm on Androgel, Levoxyl for thyroid, Humatrope for gh replacement, and metformin and Byetta for insulin resistance/diabetes (Type 2). So I've got my hands full hormonally. I've started taking DHEA, which seems to be giving me a bit more energy and a feeling of well-being.

My main problem (among the several I mentioned) is I hate cardio. But I'm going to have to go back to the philosophy I used before, successfully, to stay on track with cardio: Just for today. I tell myself to just do cardio today. Just do it for 30-40 minutes. That's all, over and done with. Don't worry about tomorrow or how long it will take to reach my goal. I've been there before, but I let things get out of control. I'm just going to do cardio today. And then tomorrow I'm just going to do it 'today'. And then the day after that I'll just do it 'today'. And if I think to myself, I've been good so I'll do cardio tomorrow instead of today, I say "do it today".

I'm going to change my lifting routine also to a little more volume... slighter higher reps and lower weight. My usual routine is warm up with 12,10,8 reps pyramiding weight, then 3 sets of 6-8 reps. I usually do 2-3 exercises per bodypart for a total of 6-9 work sets per body part.

I started taking Hydroxycut at the beginning of the week. I discovered they have a pretty good website with a lot of tips and routines and nutrition information. I'm basically going to treat myself as a newbie and follow the routines and tips to a tee. This is about as close to a personal trainer as I can afford. Hey, nothing else has been working! :(

This is what I am starting with (pics and stats also loaded to BodySpace http://bodyspace.bodybuilding.com/Minotaur/more.php?section=progress ):

Height 5'5"
Weight 227 lbs, goal 195-200 lbs.
Body fat 30% (done by bio-impedance), goal 16-18%. That's to start. No need to get greedy or overly ambitious.

These pictures really suck (phone camera). I am not as flat and washed out as these pics show, but damn close. There really is a lot of muscle under the (abundant) layer of blubber. Minotaur my ass... quoting John Lennon: "I am the walrus". :mad:

So, have at it. Comments, criticisms, tips, welcome. Oh I know that the denizens of Misc and P&R will have a field day, but what the hell. When I reach my goals (which I forgot to mention... so , edited in above), that will be my revenge.

[jtroster]

I'm glad to see this journal being revived.

[Minotaur]

Thanks Joel. ;)

[joed]

I'm gonna tag along too with my notebook and pen. Hang in there mino.

[Minotaur]

Thanks Joe. One thing I have to pat myself on the back for is that I haven't totally given up. I do keep trying. Maybe not hard enough, though. :o

I've tried to tell myself that bears are sexy, I've got a powerlifter's build, or other lame excuses. But I can't keep justifying carrying around all this fat anymore.

[jmc53]

G'day Minotaur.
I joined here about the time your journal took an extended holiday - glad to see you've started back up again. Your plan of "one day at a time" sounds very sensible. Good luck with your goals.

[dbx]

Glad to see you dust off this journal. We're all here with you as you chase your goals :)

[Minotaur]

G'day Minotaur.
I joined here about the time your journal took an extended holiday - glad to see you've started back up again. Your plan of "one day at a time" sounds very sensible. Good luck with your goals.


Glad to see you dust off this journal. We're all here with you as you chase your goals :)

Thanks guys. I think the reason (no, I know the reason) I "suspended" posting was because I really had nothing to say as far as progress. I was just schlubbing along.

[dbx]

Thanks guys. I think the reason (no, I know the reason) I "suspended" posting was because I really had nothing to say as far as progress. I was just schlubbing along.

Well, quit your damn schlubbing (I like this word :)) and get down to it, man!!!





:)

[Minotaur]

I did not turn into a pumpkin. I did not have anything horrible happen to me. As far as I know the Earth is still in its proper orbit. So, it seems that doing cardio isn't so horrible after all.

Weights: Chest, 3 sets each exercise 8-12 reps. I am going much lighter and not pushing myself. :o I went through that and got burned out last Fall.

So don't laugh. :p

Dumbell bench 45, 50, 55
Incline bench 105, 155, 155
Cable crossover 2 sets 40, 50

But I did note in my log (yes, I made one and started using it) that I could go heavier.

Cardio:
Recumbent bike, 15 mins.
Treadmill, walk, 25 mins.

According to the h/r monitors I got up there. I have the wet clothes to prove it too. :D

[45BIG]

Minotaur you actually have a decent build to build on. There is a hell of a lot of potential for some good mass. You should tell yourself you have a powerlifters build. You definately appear to have one and that's not necessarily a bad thing. A lot of powerlifters have great builds and you can be the next. Stick with it.

[Gunn27]

Great to see your journal revived, Frank! Good luck; it reads like you have a great mindset to get this done. We'll be here to help, and make sure you do. ;)

[Minotaur]

Minotaur you actually have a decent build to build on. There is a hell of a lot of potential for some good mass. You should tell yourself you have a powerlifters build. You definately appear to have one and that's not necessarily a bad thing. A lot of powerlifters have great builds and you can be the next. Stick with it.

Thanks. I agree with you 100%. As I mentioned earlier, those are really crappy pics from my phone camera. I actually do have some definition and am carrying a lot of muscle. You just can't see it. :(

Nothing against the look, but I don't care for a lean ripped look for myself. I like the solid, huskier look of powerlifters and the leaner strongmen. That's why I'm only initially shooting for about 16-18% bodyfat.


Great to see your journal revived, Frank! Good luck; it reads like you have a great mindset to get this done. We'll be here to help, and make sure you do. ;)

Thanks. Now that I've put my foot in my mouth and committed to this, let's see if I can put my money there and pull it off. lol I don't want to let the peeps down.

[GREENFEATHER]

I'm liking the higher rep stuff Frank. I'm adding muscle and losing fat so I don't know if I'll be switching back to lower reps. Heavy stuff and my joints weren't getting along one little bit. I sea what you said there with that Bear comment. :D

[IR45N]

Nothing against the look, but I don't care for a lean ripped look for myself. I like the solid, huskier look of powerlifters and the leaner strongmen. That's why I'm only initially shooting for about 16-18% bodyfat.


Nothing wrong with that. Always was impressed with your avatar. You've got a lot of positives; big chest, traps, arms, just get the stomach down a bit; doesn't need to be a six pack, and maybe the back a little wider. You've got the stuff; make it happen!

[Minotaur]

I'm liking the higher rep stuff Frank. I'm adding muscle and losing fat so I don't know if I'll be switching back to lower reps. Heavy stuff and my joints weren't getting along one little bit. I sea what you said there with that Bear comment. :D

I've had the same problem with joints and heavy stuff. I've also started taking glucosamine & chondroitin with msm, grapeseed extract and stinging nettles extract. They are all recommended for joint support and to reduce inflammation. I seem to have a bit more spring in my step and I'm not as stiff (muscles and joints that is :D).


Nothing wrong with that. Always was impressed with your avatar. You've got a lot of positives; big chest, traps, arms, just get the stomach down a bit; doesn't need to be a six pack, and maybe the back a little wider. You've got the stuff; make it happen!

Thanks. That's my bad-ass tough guy look. lol

Get the stomach down a bit? That's an understatement! lol Seriously, my goal is to lose the gut protrusion and get it flat. The funny thing is that I can see and feel an outline of a 4 pack in the right light. That says that my fat is mostly visceral. That goes hand in hand with insulin resistance/diabetes.

I hope that with the combination of a dialed-in diet, cardio, and my diabetes medications, I can get rid of the bear gut. I'm not looking for a washboard stomach; I'll settle for an ironing board stomach: flat and hard.

[GREENFEATHER]

Add a few extra fish oil caps in the mix Frank, RTB over at CKD swear that some of the joint pains are due to your omegas being out of whack. I've dropped M back to 4 and she's stll doing well. Keep on keepin' on, you're a strong man and you'll get to where you want to be.

[Minotaur]

Thanks Rob. I'm currently taking 4g/day. My endo says you can take up to 6g without a problem. Every time I see her she asks if I'm taking it. She likes to use it to bring down trigs.

[Minotaur]

Bike, 30 mins.
Ellipitcal, 15 mins.

Yep, a total of 45 mins.

I broke up the bike session into two 15 minute sessions. The first one was kind of mellow, though I did feel "warm". The second session I kicked up a bit. By the time I finished the elliptical, I was soaked.

I found that the trick to doing cardio without wanting to kill myself is to do intervals of no more than 15 minutes.

I also realized I can go a little more intense. Since today was only the second cardio workout in months I'm not obsessing over the bike portion being not intense enough.

[dbx]

Hell, you might become an inspiration for me to get myself back to doing cardio like I should be. :)

[Minotaur]

Oh man! Now you went and did it... now I have to stay on track.

Hey, that was deliberate, wasn't it? :D

[Minotaur]

Last week was pretty much just experimentation with revamping my workouts. I've settled on this:

Mon chest, abs, cardio. Approx. time 55 mins.
Tues back, abs, cardio. Approx. time 59 mins.
Wed shoulders, abs, cardio. Approx. time 56 mins.
Thu legs, abs. Approx. time 28 mins.
Fri arms, abs, cardio. Approx. time 58 mins.
Sat abs, cardio. Approx. time 46 mins.
Sun off.

The times are in the write up for the workouts and just something to shoot for.

I worked up a good sweat.

Chest:
Dumbell bench 3x10
Incline bench 3x10
Cable crossover 3x10

Abs:
Crunch machine 3x10
Leg lifts on dip/abs stand 3x10

Cardio 30 mins.:
Bike 15 mins.
Treadmill, walk @ 3mph 15 mins.
Avg. h/r was 146

Dietary:
Total cals: 1895
Protein 174g 38%
Carbs 197g 38% (fiber -22g)
Fat 49g 24%

I fell pretty short of what the calculators call for:
BMR 1979
Total 2567, 42% carbs, protein 35%, fat 23%

[dbx]

Oh man! Now you went and did it... now I have to stay on track.

Hey, that was deliberate, wasn't it? :D

Yes, yes it was :)

Nice workout tonight, Frank. Looks like you're back into it!

[IR45N]

I found that the trick to doing cardio without wanting to kill myself is to do intervals of no more than 15 minutes.

I also realized I can go a little more intense. Since today was only the second cardio workout in months I'm not obsessing over the bike portion being not intense enough.

Wise words on the cardio intervals. You've got me beat on the total (cardio) but not going to obsess over it here either; just gotta do some. Keep it going Minotaur!

[joed]

This is lookin' good now: nice WO, half hour cardio, & nutrition macros right on target. You gettin' serious about this, Mr. Ironing Board Abs?

[Hibiscus09]

Morning, Mino! :)

Nice job on the workouts and cardio!


Dietary:
Total cals: 1895
Protein 174g 38%
Carbs 197g 38% (fiber -22g)
Fat 49g 24%

I fell pretty short of what the calculators call for:
BMR 1979
Total 2567, 42% carbs, protein 35%, fat 23%

Don't let me outeat you! :eek: :)

Happy Tuesday!

[Minotaur]

Yes, yes it was :)

Nice workout tonight, Frank. Looks like you're back into it!

Thanks. Yes, I am... I have to. Being "husky" is no longer an option, nor is it funny when you have something like 20 pairs of dress slacks and khakis hanging in your closet that you can't wear because the waist is now too tight. And I'll be damned if I'm going to replace them. Besides that, blood sugar is creeping up. That's a definite result of being overweight.


Wise words on the cardio intervals. You've got me beat on the total (cardio) but not going to obsess over it here either; just gotta do some. Keep it going Minotaur!

I set both the bike and the treadmill for 15 minutes each, and was amazed at how fast those intevals went. Because this workout is planned out (Hydroxycut site One Month Workout Routine (http://www.hydroxycut.com/EMAIL/PROMO/PDF/Mens_1Month_WorkoutPlan.pdf)), and I follow and fill in the log, I think that's the key to sticking with it. There is a daily goal, and I better have a damn good reason for not meeting a goal.

I know it will take a good 3-4 months minimum to drop this 30 lbs and reach my goal. I'll follow this routine for that time. After that I can switch it up.


This is lookin' good now: nice WO, half hour cardio, & nutrition macros right on target. You gettin' serious about this, Mr. Ironing Board Abs?

Yes sir!


Morning, Mino! :)

Nice job on the workouts and cardio!



Don't let me outeat you! :eek: :)

Happy Tuesday!

Oh, believe me... I can eat like a Klingon when I put my mind to it. :D

[GREENFEATHER]

Thanks. Yes, I am... I have to. Being "husky" is no longer an option, nor is it funny when you have something like 20 pairs of dress slacks and khakis hanging in your closet that you can't wear because the waist is now too tight. And I'll be damned if I'm going to replace them. Besides that, blood sugar is creeping up. That's a definite result of being overweight.


Good on ya bro!! If you get to the point where you wanna bike outside, you're welcome to come down and ride with us. I take M out and run her hard, you can come along as well!! You sound to me like a man that's turned the corner and is ready to do a total makeover. Just don't get too "twinky" on us. ;)
Godspeed and Good Medicine

[Minotaur]

Hey, I could use a road trip like that. ;)

[Minotaur]

But this dedicated **** is getting old. :mad:

:D

I decided to work out at the company fitness center today at lunch.

It was back day. I'm sticking with the 3 sets of 10 reps.

Barbell row (OK, I had to use the Smith machine, as there's no freeweight oly bar. :rolleyes: ).

Dumbell row.

Single hand seated row.

Abs: elevated leg lifts (my abbies hurt! :( ).

Cardio:
Recumbent bike 16 mins.
Treadmill 15 mins. Walk @ 3mph, with a little 3 minute run @ 4mph. I want to increase the running and decrease the walking. I used to be a runner (1998 Marine Corps Marathon... yes I ran across the finish line).

I was drenched.

Menu:
Total calories: 1815
Fat: 61g 30%
Carbs: 187g 37%
(Fiber: 19g)
Protein: 151g 33%

I may boost the protein up with an late evening shake.

[Minotaur]

This was the first full week of my new workout and dietary routines.

I'll probably just do a weekly recap taken from my log.

I missed one day of cardio (Wed., Valentine's Day), and I've tweaked the workout routine here and there. Some exercises I didn't care for, so I either dropped them or substituted. I'm keeping an Excel spreadsheet for the log. The previous week's weights will be used as the upcoming week's goal on the sheet. I've been tracking food in fitday.com, as well as the workouts' time.

Report for 02/11/2007 through 02/17/2007
Average Calories Total: 2122
Fat:........67g 29%
Carbs:...212g 37%
Protein:.180g 34%

Cardio total time was 124 mins. for an average of 31 mins/day. My heartrate averaged about 140. I split my cardio about equally between the bike and treadmill. I get bored easily and have to mix it up. I'll probably start rotating in the elliptical trainer also.

All the weights workouts were 3 sets of 10 reps.

Day 1
Chest
Flat bench dumbell presses
Incline dumbell presses
Cable crossovers
Ab crunches
Elevated leg crunches
Cardio

Day 2
Back
Barbell Rows
Dumbell rows
Single arm cable rows
Ab crunches
Elevated leg crunches
Cardio

Day 3
Shoulders
Shoulder presses
Dumbell front raises
Dumbell lateral raises
Reverse flyes
Ab crunches
Elevated leg crunches
Cardio

Day 4
Legs
Squats
Leg presses
Leg extensions
Ab crunches
Elevated leg crunches

Day 5
Arms
Seated dumbell curls
EZ bar curls
Cable biceps curls
Triceps pushdowns
Lying triceps extensions
Bench dips
Ab crunches
Elevated leg crunches
Cardio

Because the workout is laid out and planned, I'm kind of enjoying it. I know what I have to do, and that's that.

I haven't taken any measurements because I don't think much has happened in one week.

[Original Poster]

AWSOME Franky !

A very well thought out routine you have there.
I have found that the more planning it out you do, the easier it seems anyway. LOL

Great 1st week on a new program.
I look forward to your continued progress. :)

[Minotaur]

T'anks Pete. ;) I'm looking forward to my progress too! :D

I may have mentioned that I got it off the Hydroxycut website. Really! And the diet too. The site has some great tips and information.

A big problem I've always had was not having a laid out plan for the gym. I'd start out thinking I was going to do such and such, but then when I got there I'd completely change my mind and not really be into it. My new philosophy is "Plan your work, and work your plan".

[Original Poster]

A big problem I've always had was not having a laid out plan for the gym. I'd start out thinking I was going to do such and such, but then when I got there I'd completely change my mind and not really be into it. My new philosophy is "Plan your work, and work your plan".

I love it.
It looks like you have some new found determination.
AWSOME BROTHER !

[IR45N]

Minotaur
I still believe you're one here who no doubt can blast through some tough training and put together some damn impressive results. Would be interesting to see you under the training thumbs of OS, or MostMuscular or Redweston. Frankly, I'd put money on you!

[dbx]

Just checking on you :cool:

[joed]

Nice lookin' first wk Mino.

[Minotaur]

Minotaur
I still believe you're one here who no doubt can blast through some tough training and put together some damn impressive results. Would be interesting to see you under the training thumbs of OS, or MostMuscular or Redweston. Frankly, I'd put money on you!


Just checking on you :cool:


Nice lookin' first wk Mino.

Thanks guys. It's good to have people watching. It's an added incentive to succeed. My biggest fear is that, because I've carried this fat for so long, I won't lose it. I don't think I'm setting myself up for failure in thinking that, it's just a fear I have.

I am expecting my blood work results today. I had free and total testosterone, dhea, estradiol, psa and shbg done. Let's hope that test. and dhea are low, and estradiol and shbg are high. That would definitely explain the things that are going on. Then I can press doc for a solution... maybe an increase in my test. dosage and/or an anti-e.

I cheated from Saturday night to last night... a 24 hour "Free Day" ala Body For Life. My cheat consisted of:

Saturday night: 3 biscuits (for dipping in beef stew). The Beef stew was homemade and within allowance. I felt guilty about the biscuits, but by themselves they wouldn't sabotage the diet.

Sunday morning: extra large bran muffin, corned beef hash and eggs with homefries @ the diner. A better choice would have been egg white omelet w/lox or ham and vegs, w/whole wheat dry toast.

Sunday night: sausage and pepperoni pizza, 4 slices. We were too lazy to cook, but the better choice would have been the braised veal chops (ala osso bucco) and fettucine with the veal gravy.

This morning I looked pretty bloated and was disgusted with myself. I don't think these cheats are worth it.

[Minotaur]

Actually the only two missing are Total Testosterone and DHEA. They should be back in a few days.

Free Testosterone 24.9 pg/dl (lab range 6.8 - 21.5)
Estradiol 21 pg/dl (lab 0 - 53, adult male < 54)
PSA 0.8 ng/dl (lab range 0.0 - 4.0)
SHBG 13 nmol/L (lab range 13 71)

Total cholesterol 181
Triglycerides 203 (0 - 149)
HDL 34 (40 - 59)
VLDL 41 (5 - 40)
LDL 106 (0 - 99)

Glucose 96 mg/dl (65 - 99)

I think Doc misread the report when I spoke to him over the phone. He said my test. was very low and my cholesterol was high. :rolleyes:

If Total Test. comes back even midrange of the lab values 241 - 827 I think I will be happy. It's free test. that does the work. And with free test. being high, and shbg and estradiol being low, I should be in good stead.

The excess weight and lipids being off is probably just overeating and underexercising. Both of which my new routine should remedy.

[Minotaur]

Down 2 lbs in 2 weeks.
2/07/07: 227.5
2/21/07: 225.5

I'd be happier if it were 4 lbs, but at least there's downward movement. :)

[GREENFEATHER]

Frank, I always take what I can get. Before I got sick, I was dropping fat and adding muscle and it took forever for the damned scale to move! :mad: Keep on keepin' on!

[Minotaur]

I'm actually more interested in how my pants fit, and getting rid of the Dunlop Effect: belly done lop over the belt. :D

[jtroster]

I'm actually more interested in how my pants fit, and getting rid of the Dunlop Effect: belly done lop over the belt. :D
Or as Chris calls it A Muffin Top.

[Minotaur]

Ahahahahaha :D

[Minotaur]

and not re-emerge until I reached my goal. I even blew away everything having to do with my profile, not planning on re-populating the info until I felt I was "worthy" to participate and contribute to the bb.com community. I thought that if I couldn't walk the walk I shouldn't try to talk the talk. Obviously, I've changed my mind. :o I felt like I was purporting myself to be something I'm not. I guess I didn't give enough credit to the good people here to see the difference.

So anyway... I'm still forging ahead with my workout and diet plan.

Since I officially started my plan on 2/6 I've lost 5.5 lbs. I started at 227.5 and this morning was 222. I had one week, last week, where I didn't hit the gym at all. I had a rough start to the week on Monday 2/26 which set the tone for the whole week, and threw off my schedule. I could have played catch up, but maybe I needed a rest. I'm back this week, as usual.

But even through last week I kept my diet in check. Even on weekends when I'm a little more lax I record what I eat. It turns out to be not as bad as you'd think. This is the past month's diet average per day...

Total cals: 1943 Goal 2049
Fat: 60g 28% Goal 68g
Carbs: 200g 38% Goal 179g
Protein: 159g 33% Goal 179g

Protein should be a bit higher, and carbs a bit lower. I'm striving for a 35/35/30 ratio.

I'm averaging 39 mins. of cardio 4-5x/week. If the heart rate monitors are to be believed, my avg. h/r per session is 130-135.

[jaguarr]

Slow and steady wins the race, Frank. Just keep on keeping on, man. :cool:

jag

[Minotaur]

Yes, that's it. That's the ticket.

Strangely, since I'm on Byetta injections for diabetes control, I'm not obsessing about food. In fact, I'm often not hungry and have to remind myself that I have to eat something. This is why people report weight loss when using Byetta.

I've also found that the time I'm doing cardio passes quickly because I split the workout: 20 minutes on the bike and 18-22 minutes on the treadmill. The workout seems almost easy. But I know I'm not slacking because I'm usually soaked with sweat and breathing deeply. :)

[Bob45]

I was going to go underground...
and not re-emerge until I reached my goal. I even blew away everything having to do with my profile, not planning on re-populating the info until I felt I was "worthy" to participate and contribute to the bb.com community. I thought that if I couldn't walk the walk I shouldn't try to talk the talk.

I have felt the same way many times. This week in fact. It's hard to change your ways permanently. I'm good for a couple months. I'm sure there are hundreds of others on here having a time getting where they really want to be. I just keep picturing how I would like to look and keep trying year after year. Every year is going to be it!

[Hibiscus09]

and not re-emerge until I reached my goal. I even blew away everything having to do with my profile, not planning on re-populating the info until I felt I was "worthy" to participate and contribute to the bb.com community. I thought that if I couldn't walk the walk I shouldn't try to talk the talk. Obviously, I've changed my mind. :o I felt like I was purporting myself to be something I'm not. I guess I didn't give enough credit to the good people here to see the difference.



Heck, we're all not walking the walk at times. I'm up to all sorts of no good most of the time. :D

I agree with jag.

Plus, we lub you and like reading your posts. I speak for all. LOL ;)

[joed]

No argument from me Hib.

[IR45N]

Slow and steady wins the race, Frank. Just keep on keeping on, man. :cool:

jag

Another bump of support and confidence for Minotaur. The iron etc. is a trip, not an end destination; til the wrong side of dirt hits.

[Minotaur]

Thanks for the nudge of confidence. It's like a vitamin supplement. :D

I missed one workout last week, Friday because of the ice storm. I tried to make it up over the weekend, but it never happened. Some people can get a weekend workout in, but I find it very difficult. Part of the problem is that my gym doesn't have showers. I would get there first thing on Saturday or Sunday morning, but I don't want to go on my other errands all sweaty, nor have to stop home to shower and change.

So, I got only two 40 minute cardio sessions in, and three weights sessions:
Tues, chest; Wed, back; Thu, legs. Friday would have been shoulders and arms, and cardio. I have the time today to get a 40 minute cardio workout at midday.

In 8 weeks I'm only down 5.5 lbs, but my pants are back to being as loose as they were before the holidays. One of the guys I work with said he could see I'm getting cut.

[IR45N]

In 8 weeks I'm only down 5.5 lbs, but my pants are back to being as loose as they were before the holidays. One of the guys I work with said he could see I'm getting cut.

Another reason not to let the scale be the boss. The loose pants & visual compliment and what's in the mirror are more motivating.

[Minotaur]

I really have to join the 21st century and spring for a digital camera. These were taken with my phone camera. :rolleyes:

http://bodyspace.bodybuilding.com/Minotaur/more.php?section=progresspics

I'm down about 6-7 lbs in the past 7 weeks or so. I've got 20 to go. I'm not stressing over what I still have to lose, I'm just plugging along.

My diet (keto) is averaging like this:

Calories: 2225
Fat: 153g 62%
Carbs: 42g 7%
Protein: 170g 31%

Ideal is 65/5/30.

Workouts:

Cardio:
3-4x/week, 30-40 mins. (usually closer to 40);

Weights:
3 sets/bodypart, 8-10 reps/set.
Mon, chest & tris;
Tue, legs;
Thu, back & bis;
Fri, shoulders & tris.

[joed]

Progress is progress. I wouldn't complain about losing a pound a week either. (IF I WAS).

[IR45N]

[QUOTE=Minotaur;30748971]

I'm down about 6-7 lbs in the past 7 weeks or so. I've got 20 to go. I'm not stressing over what I still have to lose, I'm just plugging along.
QUOTE]

Good way to look at it! It's still progress & it ain't a race.

[Minotaur]

Progress is progress. I wouldn't complain about losing a pound a week either. (IF I WAS).



Good way to look at it! It's still progress & it ain't a race.

Absolutely. I've given up on the cutting so many times before because it wasn't happening fast enough. I'm just going to stay the course. One thing I;ve found is that after doing cardio for 6 weeks, I haven't turned into a pumpkin. I almost ditched it last night because I was really worn out. So I did 30 minutes at a little lower pace, but still managed a sweat. And I'm still here to tell about it.

And I think I'm going to ditch the scale. I stepped on it this morning and found I "gained" 3 lbs. Well, I don't think that's possible. So I'm not worrying about it. All I know is that I'm wearing pants that I couldn't wear over the past few months, and I have to keep hiking up my jeans by the belt. I've had a few people also comment about me losing weight and looking a little leaner. I know it's hard to tell from the crappy pics, but I can feel a difference. :)

[Minotaur]

Friday morning I stepped on the scale. It showed 218 lbs. That's down from 227.5 the week of Feb. 6. That's 9.5 lbs in 8 weeks. But Sunday morning I was up to 221. Wtf is up with that? Water from a crappy carb up Saturday night is wtf is up with that. And after yesterday's dietary debauchery, I'm not going to even consider the scale until next week. :eek: But, that I got down to 218 from the previous 221 shows that I'm ratcheting downward. :)

I can button my 17 1/2 shirt collars if I absolutely have to. I never wear a tie, and when I do I have shirts that are 18s and 18 1/2s. But it's the principle of being able to button the shirt collars.

Friday's (4/6/07) measurements:

Height: 5'5.0" I don't expect that to change.

Weight: 218 lb ~18-20 lbs to go for starters.

Bodyfat: 26.6 % ~10% to go

Waist: 42" ~4-5" to go. This is not budging, but my pants are fitting looser. I measure my waist just about at my navel, the area from which fat disappears last.

Thighs: 26"

Calves: 16"

Chest: 47"

Forearms: 13"

Arms: 16.75" A little disappointing, because I've been up to 17". However, I know that intramuscular fat loss will account for some shrinkage.

Shoulders: 52"

Hips: 43"

Neck: 17"

Workouts are progressing smoothly. No power goals, just a nice steady 3-4 day split, 9-12 sets/bodypart, 6-10 reps/set. Cardio is 30-40 mins. 3-4x/week.

Slow and steady wins the race. ;)

[GSCampbell]

Long time no see!

Glad you are doing well.

[Minotaur]

Long time no see!

I know. :o


Glad you are doing well.

Thanks. ;)

[Hibiscus09]

Glad you're heading downwards in the weight department, Mino. Nice work! :)

[Minotaur]

Thanks. :)

[fitnessman]

Thanks. :)

Who are you? :p

[Minotaur]

Ego eimai o minotavros! GRRRAAAWWWRRRR


Trans. from Greek: "I am the minotaur".

(I skeered myself :o)

:D

[Minotaur]

Weight is fluctuating, but seemingly downwards. On Friday 4/20 the scale showed 217.5. That's 10 lbs in a little over 2 months. Really slow, but considering several of my body's hormones are injected, smeared or swallowed, maybe that's not too bad. :rolleyes: God, I want this fat gone.

The other week I did a 3-3.5 mile road walk. It took me a little less than an hour. It was the first time in a long time I went that far. I just got into it and kept walking. I even tried a little trot, but quickly realized I needed new shoes. I was wearing crosstrainers that had seen better days. So I got a new pair of NB running shoes.

I tried them out on the treadmill, and got a total of about 10 minutes running time. It wasn't a contiguous 10 mins. but it was more than I did in a few years. It was part of a 30 minute cardio session: walk/run/bike at the gym.

Waist at navel line is still not budging from 42", but pants are still looser. I bought a new suit at MW last week. Funny story:

I go in and the salesman I've bought from before grabs me. He starts to measure me and I said "48 short". "Naww... I think you're a 46..." "No, I'm a 48". Takes out the tape measure, measures my midsection and says, "but you wear the pants of a 46". He puts a 48 jacket on me, and lo and behold it fits like a glove. So the pants get taken in. When I got home I tried on my other suit pants... they slide down. :D

[joed]

Great story mino, you're doing terrific.

[Minotaur]

Thanks joe. :)

[jtroster]

Great news. I always measure my progress by the fit of my pants.

[Minotaur]

I think that's the only reliable method, Joel.

[Minotaur]

Amazing what new shoes can do. I've always liked New Balance. I ordered a pair of NB 587s... for the "heavier athlete". :rolleyes: Since I wasn't running anymore, I was getting crosstrainers. But since I decided that I want to run again... yes Virginia, waterbuffaloes can run... I wanted running shoes. These are great.

I did a walk/run on Wednesday night, for about 2 miles. I walked most of the way, but ran for a few blocks.

Last night I worked out at the company fitness center and did a walk/run on the treadmill. I got a total of 15 minutes running time, at the end getting up to 5mph for a few minutes. The breakdown was something like this:

Walk 2 min. 3.5 mph
Run 5 min. 4.0 mph
Walk 5 min. 3.5 mph
Run 3 min. 4.0 mph
Walk 5 min. 3.5 mph
Run 5 min. 4.5 mph
Walk 2 min. 3.5 mph
Run 3 min. 5.0 mph
Walk 2 min. 3.0 mph

Total 32 mins, at varying grades from 0-3%.

It felt farkin' GRRREAT to run! :D

Now the goal is to run 20-30 mins. contiguously on the t/m, then venture out onto the road.

[GREENFEATHER]

Hey Frank Dunlop disease is bad just don't get a dickeydoo. That's when your belly sticks out further than your dickey do!! :eek: :D

Good job on the downward spiral on the weight, carbs do the same thing, up 5 lbs one day, down 8 3 days later.

[Minotaur]

Had a mild case of it... recovering from it. Between losing the fat and using the Norelco Bodygroom, I should do better than the One Optical Inch. :D

[Minotaur]

Another run done. I'm in no way ready for even a 5K, but it's a goal. I'm feeling inspired. :)

Something I've noticed in the past week is that my weights sessions are going a little longer, and I have energy to spare. I find myself sometimes going 12+ sets/body part. For example today:

Chest:
Dumbells 4 sets
Vertical press 3 sets
Pec deck 3 sets
Seated incline press (sit vertical and press up and away) 3 sets
Triceps rope pushdowns 3 sets
Overhead extensions 3 sets
Dips 2 sets (now I was finished)

Cardio:
Warm up: 5 mins., 3.5 mph
Interval 1: 5 mins., 4.0 mph
Interval 2: 4 mins., 3.5 mph
Interval 3: 6 mins., 4.5 mph
Interval 4: 5 mins., 3.5 mph
Interval 5: 5 mins., 5.0 mph
Cool down: 5 mins., 3.0 mph
Total: 35 mins.

[Minotaur]

Weight is down to 214 from 227 in February. Body fat is down to 25% from 30%. That's good. But I've only lost a total of 2" from my waist. I have about 3" to go. Clothes fit a lot better though. :)

I've lost almost 1/2" on my arms, down to 16.5"; and almost 2" from my chest, down to 46". That's bad. Though I am sure that most of that is sub-q and intramuscular fat. Most of my lifts are about the same, some up some down a bit. I guess some loss of strength and muscle is to be expected on any cutting plan.

Seems my weight loss accelerated with the bike riding. Of course that's good, because my stamina is improving. I've been riding on the big chainring on the mountain bike, very rarely using the middle ring. The big ring is a lot harder to power on the road.

I guess I'm not used to having results. \/:rolleyes:\/

[IR45N]

Looks like the good results are also the important results; weight down & stamina up. Congratulations! keep riding & pumping!

[joed]

The way you're going you'd better get used to having good results Mino. hehe. Do have a goal for your weight?

[Minotaur]

Thanks guys.

Yeah Joe, I'm looking at around 195-200. But I'm more interested in a goal waist size of about 36-38" regardless of the weight.

[FatherOfThree]

Hey Mino, You are making really good progress keep it up! Since I just moved to a place that has flat & paved roads I was thinking about getting my bike out again and using it for cardio as well, I think it to the gym would be about the perfect length for warm up for me, thanks for showing it works :)

[Minotaur]

Thanks... and you're welcome. Definitely get on that bike! :D

[2bbig]

Way to go on the results so far, sounds like I may be dragging the bike myself.

[Daimozz]

gratz on ur bdoy fatloss.......unfortuneatly body fat comes off every where and its ususally the wasit last..........so chin up dude ur hitting the home stretch....... cause i am just finishing up where u want to be ......i was up around 225 and now hitting below 185 with a sliding 37 inch waist......keep up the hard work cause i know u have done some to acheive where u are


11111

[Minotaur]

Thanks guys...

Oh yeah, I meant to say that my fat loss is following the textbook example of the midsection going last. I can see the fat loss everywhere, especially in my face. Once I break 40", I'll be really convinced it's happening and that it's not a fantasy. But as slowly as my midsection is shrinking, it is shrinking. I definitely have less belly. :D

[NuclearArms]

Good to see an update here as well as the progress.

[Minotaur]

Thanks Nuke. :)

[bluegreen]

great stuff on the bike riding helping with the weight loss and stamina as well as it just being something you love - that's the best kind of cardio!

[Minotaur]

Don't take and extended break from squats, deads or bench. You'll be sorry.

Remember back when, in December I posted I had No spark, no fire, no desire. (http://forum.bodybuilding.com/showpost.php?p=13023627&postcount=1) Well long story short, I think a lot of my lack of desire and getting hurt was deeply rooted in my until-now-denied bipolar disorder. Your head can really screw you up.

Anyhoo...

I haven't squatted or deadlifted in months. Tonight was my first squats in all those long months, and to my horror and dismay, I've lost a good 50 lbs off my working sets weight. I actually suspected it would be like this. I completed 3 work sets , after a warm up. I suspect my deads will be about the same as my squats... they've always been pretty close. My bench is about 20-30 lbs down from my best. On the upside, I know I have some work to do to reclaim my weights.

I did a few calcs with my starting body weight and body fat, and where I am now, 4 months later... a loss of 15 lbs of fat and gain of 2 lbs of muscle. Not remarkable for 16 weeks. :( But it's a hell of a lot better than I did in a previous 16 weeks! :D

[2bbig]

Don't take and extended break from squats, deads or bench. You'll be sorry.

Remember back when, in December I posted I had No spark, no fire, no desire. (http://forum.bodybuilding.com/showpost.php?p=13023627&postcount=1) Well long story short, I think a lot of my lack of desire and getting hurt was deeply rooted in my until-now-denied bipolar disorder. Your head can really screw you up.

Anyhoo...

I haven't squatted or deadlifted in months. Tonight was my first squats in all those long months, and to my horror and dismay, I've lost a good 50 lbs off my working sets weight. I actually suspected it would be like this. I completed 3 work sets , after a warm up. I suspect my deads will be about the same as my squats... they've always been pretty close. My bench is about 20-30 lbs down from my best. On the upside, I know I have some work to do to reclaim my weights.

I did a few calcs with my starting body weight and body fat, and where I am now, 4 months later... a loss of 15 lbs of fat and gain of 2 lbs of muscle. Not remarkable for 16 weeks. :( But it's a hell of a lot better than I did in a previous 16 weeks! :D

Don't worry too much on the drop on poundage in the squats and deads they will come back faster than you think.

[Daimozz]

yea u keep at it and u'll explode in ur weights.....

[Minotaur]

Yeah, I'm not stressing over it. I'll bounce back. I'm taking it as a lesson. :)

[empresscat]

I did a few calcs with my starting body weight and body fat, and where I am now, 4 months later... a loss of 15 lbs of fat and gain of 2 lbs of muscle. Not remarkable for 16 weeks. :( But it's a hell of a lot better than I did in a previous 16 weeks! :D


Better is definitely better!
And the strength will come back pretty quickly.

[Original Poster]

Hey Frankie !

How's it hangin (No HOMO !)

Hope all is going well with you?

Great job on those cardio intervals !

[Minotaur]

Thanks... :)

I'm a little disappointed that I was too zonked last night to take the bike out. I haven't ridden in at least a week. This medication is kicking my ass, and I'm taking a low dose at night. I was soooo tired yesterday I was falling asleep at my desk, and then it was lights-out by 8pm. I woke up so groggy this morning I just threw on jeans and a t-shirt and dragged myself to work. I'm a little more alert now.

Tonight is push: chest, shoulders, tris. I should be sufficiently energized to pull it off.

[empresscat]

Well, hopefully you'll adjust to the medication. I hate being groggy. I tend to avoid anything that makes me feel that way. I don't even really like to be drunk.

[Minotaur]

Nah, I called the doc to tell him the med's not working for me. If I try to take the higher dose to get the benefits, I'm a total zombie. Not the way I want to go through life. :( He'll prescribe something else, and we'll try again.

[2bbig]

Nah, I called the doc to tell him the med's not working for me. If I try to take the higher dose to get the benefits, I'm a total zombie. Not the way I want to go through life. :( He'll prescribe something else, and we'll try again.

That is the safest way to do it. Good luck on finding something that will work for you.:)

[Minotaur]

Thanks. :)

[Minotaur]

I had the best and furthest ride to date, last night. It was about 15.5 miles. This was the first time I've ridden that far in several years. No matter what my mood, a good hard ride can clear my mind and take me to another place. I'm almost ready for the ride to the beach and gym. That's about 20 and 15 miles round trip, respectively.

I took a route that I haven't been on in several years, and never thought I'd get to do. There is one road that is a highway overpass. When I got to the top of the overpass and looked down on the highway, I actually started laughing, because this used to be one of my favorite running and riding routes. I didn't expect to ride this far, but I just kept going.

Then I got to a point where if I went left, the ride would have been longer and taken me out to a park I used to ride to. If I went right, I would loop around and head back home. I went left. :)

Got to the park, whose entrance was exactly 8 miles from home. I rode around the perimeter, and though "uh oh... I think I bit off more than I can chew... I still have to head home". But I had no problem, even the uphill near the highway entrance and exit ramps. That was rather adventuresome.

So it was all told almost an hour and a half, average speed 11 mph (including a downhill at 25.5 mph.

This morning I hit the gym, early, to do back and biceps. I plowed through these two workouts like a man possessed, and now I keep thinking... "I'm done!?" :D

[joed]

Sounds exhilarating. You're on a roll Mino. WTG.

[Minotaur]

Hey Joe, I think I'm gonna HAVE some rolls (belly rolls that is) instead of being on one. :D

I got an 11 mile ride this morning. Rode to another local park, tooled around in there for a while, chilled, then headed back home. Little did I know how hot it was going to be even this morning. It got up to 92 deg. this afternoon, and is currently 86, at 8pm. And of course on the trip back I had the wind IN my face. :rolleyes: Now, 11 miles is not a long ride, but I'm still building up my stamina. It was a good ride nevertheless.

But I can't believe what I've been eating today... A hamburgers, hot dog, baked beans, potato salad, pizza, fries so far. And I think there's some cake and ice cream on the menu yet to come.

I'm going to wear my loosest pants tomorrow. And maybe the next day... at least until the swelling goes down. :D

[TwiloMike]

Humpity humpity humpity humpity... Happy hump day! :)

[Minotaur]

I've been doing 3 and 4 day splits for the longest time... at least 7 years, possibly even longer if I think back to my first health club and the routines I used there. I've done a couple of different takes on these splits... power type, higher rep/lower weight, etc.

But I've found that for now, I can't stand the thought of these splits anymore. I need a break. I think this is why I keep getting bored and burned out. So I'm delving into full body workouts. I may go back to 3-4 day splits for the winter... or maybe not. Who knows?

I just want to throw this out there and get some feedback for possible tweaking.

This is the program I've come up with. I did the Day 1 workout last night, and it really felt good. I was done in an hour. I'm slightly sore. :)

3 sets, 10-12 reps

Day 1
Legs: Squats
Chest: Bench press
Back: Bent over rows
Shoulders: Military press
Triceps: Close grip bench press
Biceps: Ez curl

Day 2
Legs: Leg press
Chest: Dumbell press
Back: Seated cable rows
Shoulders: Side raises
Triceps: Dips
Biceps: Dumbell curls

Day 3
Legs: Deadlift variation
Chest: Machine chest press
Back: Pulldowns
Shoulders: Upright row
Triceps: Pushdowns
Biceps: Cable curls

I'm wondering if I can get away with 2 days instead of 3, giving me a weekly total of 6 work sets per body part, or dropping 1 legs workout. The reason for that is because I am doing a lot more mountain bike riding than I did before. I don't want to overwork my legs (3-4 rides, 3-2 legs workouts).

I'm also thinking of going off keto for a while. It's not that it hasn't helped me lose fat... I think it has. My pants are way looser and my midsection is shrinking. But I'm getting really bored with the food choices, and I miss fruit. I miss oatmeal, sweet potatoes, beans and lentils, pasta, cereals and bread (all whole grain, of course ;)). I think... that IF I control the portions and keep up with the high intensity workouts: weights and riding, I can still lose fat.

[drakus]

that looks like a pretty ruff routine minotaur........ goods to u if it works for ya............

[Minotaur]

that looks like a pretty ruff routine minotaur........ goods to u if it works for ya............

Oh, now you're scaring me! :o

:D

[Minotaur]

I've done a couple of workouts with the full body routine, and like it pretty well. I'm only doing two days a week.

For some reason Tuesday night's workout kicked... my... ass!

Squat
Sldl
Chest press (vertical machine)
Seated row
Seated overhead press
Ez curls
Triceps pushdowns with rope

Yesterday (Friday) no legs in the routine.

Bench press
Chest press (vertical machine)
Lat pulldown, V handle
Side raises with cables at the cable crossover
Triceps overhead extensions
Biceps cable curls... at cable crossover, arms parallel to floor, curl towards shoulders

I've been riding a couple of times a week, mtb on the road, 7-8 miles, so my legs have been pretty busy. In the winter and non-biking season I will probably go back to more regular legs workouts instead of just once a week.

On Wednesday it seemed like the whole 8+ miles was uphill with the wind in my face, both ways. The weather was crappy and it was a tough ride, but I maintained my usual average speed.

Just a couple of comparison pics...

February 2007 227 lbs

http://bodyspace.bodybuilding.com/img/16581/progresspic/15916.jpg

June 007
http://bodyspace.bodybuilding.com/img/16581/progresspic/39661.jpg

July 2007 214 lbs
http://bodyspace.bodybuilding.com/img/user_images/16581/progresspic/76481.jpg

I have a ways to go... about 15-20 lbs and a couple of inches from my waist. I'm only losing maybe a lb/week, but I'm getting there.

I was at the beach and boardwalk today, and caught my reflection in the restaurants and store windows... I didn't dislike what I saw. Rather it was kind of motivating.

[bbgonnabe]

Weight training two days per week leaves too long an interval. The muscle actually begins to atrophy after two days without training according to research quoted by someone who advises me that has a Master's degree in exercise physiology and nutrition.

[Minotaur]

Hmm... that's interesting and worrisome. But on the other hand, almost any split routine has a muscle worked only once every 5-7 days. If I adapt and seem to lose ground I'll have to rethink it.

After Tuesday's workout though, I couldn't even think about lifting a weight, much less actually doing it. But by Friday I was ready for action. Now, today I am still slightly sore.

[Minotaur]

OK, so it took me "forever". But I ran two miles contiguously. Not that I didn't stop to "regroup" for a few seconds (OK, a minute :rolleyes: ).

Let me 'splain...

The boardwalk where I run at the shore has a one mile stretch called The Moss Mile, which is marked every 1/10 mile. I started at one end, ran 1/2 mile then had to stop to regroup. Stopped my chronometer because I wanted to know my pace. I paced around at the half mile marker for a bit, started my chrono and continued for a few more 10ths when I stopped, paced at the marker, and so on.

When I got to the mile marker it was 11:47 minutes. I was never fast, and this was a little slower than my usual 10 min/mi in the dim past (I ran and finished the 1998 Marine Corps Marathon in 5:55). But I was happy. I stretched, took a swig of water, and started back. Same routine of stopping and restarting. I did the second mile in 11:38. Now, considering this was only my second week of "consistent" training up after a layoff of about 8 years, I thought this run was pretty good. Especially when I realize I did not walk any of the distance.

And what's more, I can walk today! Let's see if I can ride later. :eek:

[Minotaur]

This is probably more of a catharsis post and diary entry more than anything else.

As I posted once before, I have the attention span of a two year old. But I've finally settled on a routine I like and seems to be getting me towards my goals: fat loss, increased stamina, to mention just two.

I've rediscovered and recommitted myself to running and mtb bike riding. I gave them up over the past 7-8 years because of some physical issues with fatigue and I now realize, issues of bipolar disorder.

I threw myself into weight training and thought I'd be the next world class powerlifter, but all I got was fat and injured. I was not about to put my sports chiro's daughter through college. And I just wasn't getting the numbers for powerlifting, and God knows I don't and didn't have the physique of a bodybuilder. I've always preferred doing a few things that I like rather excelling in any one. I guess tha's where my attention span, or lack thereof, comes into play.

So, to that end I've gone to a weekly routine like this...

I am trying a 2 day upper body workout along with the mtn bike riding and getting back into running. I will probably add a legs workout back in at some point, but not right now. My legs are taking a pounding from riding and running. My goal is a more athletic physique rather than size and strength.

Day 1 Sun.: Bike ride (~8-15 mi., training for longer rides);

Day 2 Mon.: Bike ride (~8 mi.);

Day 3 Tue.: Upper body (chest, back, shoulders, arms), run (30+ mins or 2.5-3 mi.);

Day 4 Wed.: Bike ride (~8 mi.);

Day 5 Thu.: Run (30+ mins or 2.5-3 mi.);

Day 6 Fri.: Upper body (chest, back, shoulders, arms), run (30+ mins or 2.5-3 mi.);

Day 7 Sat.: Off.

Sets and reps scheme per bodypart are usually 12,10,8,6 for one exercise and 12,12 for a second (yes, Body For Life scheme). These workouts take 45-60 minutes, and get my heartrate up and sweat flowing.

[Nikonguy]

This is probably more of a catharsis post and diary entry more than anything else.

As I posted once before, I have the attention span of a two year old. But I've finally settled on a routine I like and seems to be getting me towards my goals: fat loss, increased stamina, to mention just two.

I've rediscovered and recommitted myself to running and mtb bike riding. I gave them up over the past 7-8 years because of some physical issues with fatigue and I now realize, issues of bipolar disorder.

I threw myself into weight training and thought I'd be the next world class powerlifter, but all I got was fat and injured. I was not about to put my sports chiro's daughter through college. And I just wasn't getting the numbers for powerlifting, and God knows I don't and didn't have the physique of a bodybuilder. I've always preferred doing a few things that I like rather excelling in any one. I guess tha's where my attention span, or lack thereof, comes into play.

So, to that end I've gone to a weekly routine like this...

I am trying a 2 day upper body workout along with the mtn bike riding and getting back into running. I will probably add a legs workout back in at some point, but not right now. My legs are taking a pounding from riding and running. My goal is a more athletic physique rather than size and strength.

Day 1 Sun.: Bike ride (~8-15 mi., training for longer rides);

Day 2 Mon.: Bike ride (~8 mi.);

Day 3 Tue.: Upper body (chest, back, shoulders, arms), run (30+ mins or 2.5-3 mi.);

Day 4 Wed.: Bike ride (~8 mi.);

Day 5 Thu.: Run (30+ mins or 2.5-3 mi.);

Day 6 Fri.: Upper body (chest, back, shoulders, arms), run (30+ mins or 2.5-3 mi.);

Day 7 Sat.: Off.

Sets and reps scheme per bodypart are usually 12,10,8,6 for one exercise and 12,12 for a second (yes, Body For Life scheme). These workouts take 45-60 minutes, and get my heartrate up and sweat flowing.
This looks like a great plan Minotaur. It should yield consistant fat loss and muscle gain at the same time and that's a nice balance. I'm looking forward to seeing your results.

[Minotaur]

This looks like a great plan Minotaur. It should yield consistant fat loss and muscle gain at the same time and that's a nice balance. I'm looking forward to seeing your results.

Thanks Buddy, so am I. ;)

I like it because I'm getting a bit of everything I like. :)

[Minotaur]

I figure that I'll make my major updates in the bodyblog and kill two birds with one stone (I try not to use that phrase around my birds at home :D).

http://blog.bodybuilding.com/Minotaur

On a positive note I had to take two suits to the tailor to have the jacket of one, and the pants of both taken in. It looks like the pants are being taken in ~1.5" in the waist, plus the seat. The jacket also needs to be tapered.

I tried on a pair of size 38 shorts that were destined for donation. I could not wear them for the longest time. Just for kicks I tried them on Saturday, and wore them. They were even loose. They went back on hangers in the closet. :)

[Minotaur]

Well, the Bodyblog feature is a pain in the ass (imo, anyway :o), so I thought I'd start using this log again.

I?m not a bodybuilder, and I?m not a powerlifter. I don?t have the physique of a bodybuilder and probably never will; I don?t have the numbers and strength as a powerlifter. But I like weight training, probably more like a powerlifter, and I like getting bigger and stronger.

So what am I? Maybe I?m just a regular guy that likes to weight train, and should drop the labels. ;)

I like to think my mountain biking skills and abilities are improving. I?ve done a few single track rides, which were fun and great workouts. I intend to do more. I?m checking out the county and state parks in my area. Most of them have some very good mountain bike trails? single track, very technical, intermediate, easy? something for everyone. I look forward to sunny clear Sunday mornings for the rides. I guess the true challenge is to decide to go riding in crappy weather, which it is today. :( I'm not cozy with night riding, even though I have lights.

As much as I tried to get back into running, I just can't do it. I don't know if it's my weight (215 lbs) or I'm just not built for running anymore.

I've been back on keto since February 2007, and I've finally made some fat loss progress. It's very slow because of this insulin resistance (on metformin and Byetta), and not doing as much cardio as I should. Sometimes I think the only way to get rid of this abdominal fat is to have surgery to have it scooped out.

I'm back on my "winter routine": during the summer with all the biking I wasn't working my legs. But now with less biking I'm back to working them in the gym.

I do 9-12 total sets for each body part, 8-10 reps per set.

Mon. Legs: squat and/or leg press; leg extensions; curls or sldl.

Wed. Chest & tris: bench (bb or db) and/or machine press; incline press; peck deck; pushdowns and/or cgbp; overhead extensions; dips.

Thu. Back & bis: cable, machine and/or bb rows; rack pulls or dl; face pulls; shrugs; db, ez and/or cable curls. Going to get back into power/hang cleans.

Sat. Shoulders & arms (again):
Superset:
a. Side raises 3x8-10
b. Front raises 3x8-10
c. Reverse flyes 3x8-10
Repeat a.-c. 2x more.

Overhead presses 3x8-10

Arms: db, ez and/or cable curls; pushdowns and/or cgbp; overhead extensions.

Heres's recapping my progress, visually. Meh, not great, but... (and not to mention that I can't pose or take a pic for sh*t)...

[joed]

I'm with you on the bodyblog/bodyspace, never could figure out the reasons it was added to the site.

[Minotaur]

I think very few people use it. Imo it's the editing feature. This is so much simpler. And I'm all about simple... simple things for simple minds. :D

[jtroster]

Your Nov 2007 picture shows great progress. There might even be a 6-pak waiting to peek out.

[Minotaur]

Thanks Joel. Actually I can see and feel muscle ridges, a 4 pack. But the light has to be just right. lol

[IronIc]

Hi Minotaur! How's the keto working for you? I am planning on starting that soon, if you have a moment fill me in on how it has gone for you.

Your progress is great!

[Minotaur]

Thanks. :)

I love keto. Some people can lose weight just from the diet alone. I'm not one of those people. I have a slow metabolism, so I need to do cardio. Fortunately I don't seem to lose a lot of muscle, though. I'm not always hungry and my blood sugar and triglycerides have come down. You should come to the Keto forum http://forum.bodybuilding.com/forumdisplay.php?f=61 Most people do very well on it. But keep in mind that it's not a quick fix. It's pretty much a lifestyle commitment. You may be able to add some carbs back in later, but you have to experiment to see what is the limit before you start putting on fat.

[Islandtroll]

Hey Minotaur :)

This may sound a bit odd, but I like your writing style, I have a calm feeling after reading in here a bit. Anyway, welcome back to the journal world :D

[Minotaur]

Hey Minotaur :)

This may sound a bit odd, but I like your writing style, I have a calm feeling after reading in here a bit. Anyway, welcome back to the journal world :D

Aw thanks. :o I'm glad I can help. I like to write. I had fun with it in high school.

[IronIc]

Thanks. :)

I love keto. Some people can lose weight just from the diet alone. I'm not one of those people. I have a slow metabolism, so I need to do cardio. Fortunately I don't seem to lose a lot of muscle, though. I'm not always hungry and my blood sugar and triglycerides have come down. You should come to the Keto forum http://forum.bodybuilding.com/forumdisplay.php?f=61 Most people do very well on it. But keep in mind that it's not a quick fix. It's pretty much a lifestyle commitment. You may be able to add some carbs back in later, but you have to experiment to see what is the limit before you start putting on fat.
I've gone on the Keto forum (boy there's sooo much info there) off and on over the past 3 weeks.

Yeah, cardio is a must for me, too. I am hypothyroid and fat loss is a major struggle. I try to get about 2 hours of cardio in weekly (sometimes more)

I was going to start the week after Thanksgiving, but I think I am starting tomorrow instead. Heck, I need to make better dietary sacrifices then I've been ;)

I am going to start w/50 grams of carbs daily. I really do not want to dip any lower than that.

[Islandtroll]

Your sig made me go look it up :D

acfx4orazEk

[Minotaur]

I am hypothyroid and fat loss is a major struggle.

Me too. I am on Levoxyl, 175 mcg.


Your sig made me go look it up :D

acfx4orazEk

Yep, that's it. :D

[Minotaur]

Actually I went back to it last week, but I felt shakey and wobbly. It had been a couple of months... well, since before the summer... that I haven't done legs. Mountain biking gave my legs a good pounding. Unfortunately I lost some size there. Of course that may have been loss of some intramuscular fat.

My squats are nowhere near what they were before. I was repping 275-295. But I started lowering the weight I was doing. You lose strength awfully fast.

Last week I started back squatting at 135x10, 185x8, 225x6; leg extensions and curls 3 sets of 120x8 each.

Last night I did better.

Squat: 185x8, 3 sets 225x6. I wanted to do more, but remembered that it's better to check the ego at the door.

Leg press: 450 3x8.

Leg ext. and curls: 120 3x8 each.

Not a whole lot of weight, but it's a start back.

[Islandtroll]

Checking the ego at the door, very wise :D And not so easy to do really, good work!

[Minotaur]

Thanks. :)

[Hibiscus09]

Happy Thanksgiving, hot stuff!! :)

[Minotaur]

Happy Thanksgiving, hot stuff!! :)

Thanks! Back atcha! ;)

[justtryn]

Actually I went back to it last week, but I felt shakey and wobbly....Not a whole lot of weight, but it's a start back.

And that's the key, Frank - it's a start back. I found earlier this Summer that when I did more biking, my leg strength diminished. I hadn't backed off on the weight, really, but did notice it not long after I started biking. I'm sure there's a reason for it...

Happy Thanksgiving!

[Minotaur]

Thanks... Happy T to you too. Yeah, my stamina improved but my strength diminished. I don't think that was directly related to the biking, but rather "use it or lose it" from not squatting.

[joed]

Beefcakes???!!! (fitty strikes again)

[Minotaur]

I wish I could break 200 and stay there. My best was 215 for reps last year. I tried a few different workouts at the beginning of the year... they were a little more volume and less weight. But as I've said before, "use it or lose it".

I guess I went with that because I was getting burned out, and hurt, trying to max. But a lot of that was mental. As I'm feeling better I'm getting back to wanting to get stronger. I've said over and over that I'm not a bodybuilder and never will be. And that's OK. So I'm starting out slowly again. My goal is to at least bench 225 for reps.

I have to admit that my bench went up a bit over last week. Last week I got 1 set of 175x6 as my last set. \/:o\/

Wed. 11/21:

Bench: 135x10, 155x8, 175x8, 2 sets of 185x6. I might have gone for a 3rd set, but I thought better of it.

Seated chest press: 1 sets 225x8, 2 sets 240x8. The 225 was a little easy.

Incline machine press: 1 set 220x8, 2 sets 240x8. The 220 was a little easy.

Pec deck: 3 sets 150x6.

Tri pushdowns: 3 sets 8 plates x8. The plates are supposed to marked 10 lbs each, but I think they are more. Or the plates on the cable crossover are less than 10 lbs each. I can stack that and add 25 lbs.

Seated cable overhead ext.: 3 sets 70x8.

I wanted to get to the gym today but I don't think that's going to happen. Tomorrow is another day, Scarlett.

[Minotaur]

This morning was back and bis. I think the yogurt, light cream and protein pre-wo shake helped. Well, so did the coffee, I'm sure.

I've really been wanting to get back into some power moves, and I'm going to, but slowly.

Rack pulls: 135x10; 225x8; 3 sets of 275x6;
Barbell shrugs: 3 sets of 275x8;
High pulls: 3 sets of 95x8, definitely could have added more weight;
Sldl: 3 sets of 225x8;
Seated cable rows: 150x8, 2 sets 180x8;

Db curls: 3 sets 40x8;
Concentration curls on the preacher bench: 2 sets 25x8, 1 set 30x6;
Short bar curls (has a grip to allow hammer grip): 3 sets 75x8.

Eebee... eebbee... eebbee... th-th-that's all folks. :D

[Minotaur]

I planned on going to the gym yesterday morning to do shoulders & tris. But I didn't get there. Instead I worked out in the garage using some old adjustable dumbells I have. They kind of suck, but I got a decent workout anyway. A lot of the effort was because I was, and am still sore from my Saturday morning workout. I'm amazed at how wimpy the weights are, but how much effort I had to use. I also think the quality of the weights and the location had a lot to do with it. In the gym I can heave a lot more. \/:cool:\/

Either I get some good non-adjustable dbs or I get to the gym. :p I've been doing BH's shoulders superset. I didn't use a lot of weight for the overhead presses because I didn't have a lot of weight.

Sets 1, 2, 3:
Side raises 28x8 (the handle weighs 3 lbs + 25 lbs of plates);
Front raises 28x8;
Rear flyes 10x10 (I know, I know... meow weight! :o).

Overhead db presses 3 sets 28lbs x10 (more meow weight :().

Tri kickbacks and overhead extensions each 3 sets 12x10.

[Minotaur]

I wanted to squat but the rack and the cage were both in use. So I did leg press. But I could have waited, because about 15 mins. later, both were free. So I said meh, I'll leg press.

Leg press: 10 sets of 270, 360, 450, 540, 630.
Hack squat: 3 sets 180x6.
Leg extension: 3 sets 130x8.
Lying leg curls: 3 sets 130x8.

[Hibiscus09]

Very nice job on the workout! :) Hope you're having a great day, Frank!

[Minotaur]

Thanks Diane. ;) I'm not as sore as I thought I'd be. I haven't been lately. And I'm pushing myself more. It's been a good day; now it's going to be a chillin' like a villain evening. :D

[joed]

[QUOTE=Minotaur;100573761]...Leg press: 10 sets of 270, 360, 450, 540, 630...[QUOTE]

Hey ah, chillin' villain there ah, just keeping tabs on you & trying to figure out the 10 sets of outrageous weights. Care to elaborate for those of us who are green with envy?

[Minotaur]

Well what can I say? :) That is a better leg press than I can ever remember doing. I was amazed I was able to get 10 on the last set. Usually when I pyramid It would have been 12, 10, 8, 6, 4-6, never 10 as the weight went up. The last set was definitely a "breathing" set. The best I ever did was 720 for 4 or 6 as a last set, a long time ago. I'm going to go for 720 again, but @ 10 reps, sometime in the near future. My workouts lately have been much stronger, with more stamina.

[Minotaur]

Last week, recap:
Wed. 11/21:
Bench: 135x10, 155x8, 175x8, 2 sets of 185x6.
Seated chest press: 1 sets 225x8, 2 sets 240x8.
Incline machine press: 1 set 220x8, 2 sets 240x8.
Pec deck: 3 sets 150x6.
Tri pushdowns: 3 sets 8 plates x8.
Seated cable overhead ext.: 3 sets 70x8.

Wed. 11/28
Bench: 135x10, 135x8, 3 sets of 185x6.
Incline machine press: 3 sets 240x8.
Seated chest press: 3 sets: 240x8, 6, 6.
Pec deck: 3 sets 130x8.

Tri pushdowns: 3 sets 8 plates x8.
Standing cable overhead ext.: 3 sets 6 plates x8.
Close grip seated press 3 sets 225x8.

[Islandtroll]

Soild workouts Frank, keep it up!

[Minotaur]

Thanks... I'm tryin'! :D

[IronIc]

Hi Frank! How are you tonight? :)

[Minotaur]

Hi Frank! How are you tonight? :)

I am (was? didn't see your post :() great. Was chillin' like a villain last night. :)

[Minotaur]

I have been slacking off cardio for about a month, and my fat loss has stalled.

So last night I had the inspired idea to bring my gym stuff with me and do cardio at midday in the company fitness center.

I did 30 mins. on the recumbent bike, iPod playing, was sweating like a wh*re in church, and felt great. :)

I'm planning on doing this 5 days/week. I'll mix up the bike with the treadmill. Then on nights I lift at my regular gym, I can feel good about having done my cardio.

Tonight is a guilt-free night off; tomorrow morning is lifting.

[jspirate]

I have been slacking off cardio for about a month, and my fat loss has stalled.

So last night I had the inspired idea to bring my gym stuff with me and do cardio at midday in the company fitness center.

I did 30 mins. on the recumbent bike, iPod playing, was sweating like a wh*re in church, and felt great. :)

I'm planning on doing this 5 days/week. I'll mix up the bike with the treadmill. Then on nights I lift at my regular gym, I can feel good about having done my cardio.

Tonight is a guilt-free night off; tomorrow morning is lifting.


Wow, I have been slacking off with cardio on purpose and I have seen a bit of fat come back on, but I was not willing to get super serious about things. Five days a week is HARDCORE!

[IronIc]

Five days of cardio a week is hardcore! I do 4x weekly :)

[carigrrl]

I'm just now reading along your journey and wanting to quote so much to comment on. :) I'll just say that I agree with so many of the others. Your attitude about yourself and training, and way you say things is fun to read and very relatable.

There is great progress seen in your November pic, so definitely soak it in and be glad. You done goooood. :D

I haven't gotten serious about cardio, and this is coming for someone that trained and walked in the 3-Day 60 mile breast cancer walk last year. ha, guess it took it out of me a while? i don't know, i still like walking, just a bum i suppose, but reading your latest plan - it sounds great! makes me almost wanna do it, too

Keep it up! imo, You're doing fantastic!

[Minotaur]

Wow, I have been slacking off with cardio on purpose and I have seen a bit of fat come back on, but I was not willing to get super serious about things. Five days a week is HARDCORE!


Five days of cardio a week is hardcore! I do 4x weekly :)

Actually it's not that bad, keeping to 30-40 mins. And I may break it up ... not 5 consecutive days. I was really surprised at how quickly the 30 mins. went yesterday. And I know I put forth a good effort, because I was soaked and the HR monitor showed my normal training range. I was brething deeply but not sucking wind and not straining.

And surprisingly, I do kind of like cardio as long as I can do the type I like... recumbent bike, wakl/run on the tradmill, and break them up. I hate the elliptical trainer. I want to get out on the mtn bike but it's turned too cold and windy.


I'm just now reading along your journey and wanting to quote so much to comment on. :) I'll just say that I agree with so many of the others. Your attitude about yourself and training, and way you say things is fun to read and very relatable.

There is great progress seen in your November pic, so definitely soak it in and be glad. You done goooood. :D

I haven't gotten serious about cardio, and this is coming for someone that trained and walked in the 3-Day 60 mile breast cancer walk last year. ha, guess it took it out of me a while? i don't know, i still like walking, just a bum i suppose, but reading your latest plan - it sounds great! makes me almost wanna do it, too

Keep it up! imo, You're doing fantastic!

Aw thanks so much. :o

My goal is to get my midsection/waist to about 36-37" down from 40". The pics don't really show it but I still have a bear belly, which is taking forever to shrink. That's from the insulin resistance.

Props on the cancer walk! The longest I did was a 3 mile run and then a 5 mile walk (same day) years ago.

Walking is great... my sports chiro recommends walking over running. And he's young. He said no running, just walk. Get a 3-3.5 mph pace going for 35-40 mins. and you are on your way.

I started walking outdoors because I saw a guy who was built kind of like me doing it. And there is a young woman whom I see all, all, all the time walking her route.

Do it! Do it! Do it! :D

[joed]

I'm with you on the cardio mino. Even though I walk outside everyday for half an hour I like using different machines at the gym, whatever strikes my fancy that day; 30-45 mins goes by quickly. Enjoy your wkend.

[Minotaur]

I had a weird run today: I'd use a weight and get 8 reps, then on the next set increase the weight and get 8 reps, then on the next set, I'd still get 8 reps with more weight. The weird part is that each set was tough by itself, but I was able to increase the weight and get the same reps on subsequent sets. Wtf? \/:confused:\/

Rack pulls: 135x10, 225x8, 275x8, 295x8, 315x8
Last week 135x10, 225x8, 3 sets 275x6

Barbell shrugs: 3 sets 315x8
Last week 3 sets 275x8

High pulls: 3 sets 115x8
Last week 3 sets 95x8

Machine rows: 3 sets 225x8
Wide grip pulldowns: 3 sets 120x8 (I was getting tired :o)

Db curls: 3 sets 45x6
High cable curls: 50x8, 55,8, 60x8

[Jordo1]

I had a weird run today: I'd use a weight and get 8 reps, then on the next set increase the weight and get 8 reps, then on the next set, I'd still get 8 reps with more weight. The weird part is that each set was tough by itself, but I was able to increase the weight and get the same reps on subsequent sets. Wtf? \/:confused:\/

Rack pulls: 135x10, 225x8, 275x8, 295x8, 315x8
Last week 135x10, 225x8, 3 sets 275x6

Barbell shrugs: 3 sets 315x8
Last week 3 sets 275x8

High pulls: 3 sets 115x8
Last week 3 sets 95x8

Machine rows: 3 sets 225x8
Wide grip pulldowns: 3 sets 120x8 (I was getting tired :o)

Db curls: 3 sets 45x6
High cable curls: 50x8, 55,8, 60x8

Great workout and nice increases!

[Getsum]

I had a weird run today: I'd use a weight and get 8 reps, then on the next set increase the weight and get 8 reps, then on the next set, I'd still get 8 reps with more weight. The weird part is that each set was tough by itself, but I was able to increase the weight and get the same reps on subsequent sets. Wtf? \/:confused:\/

Rack pulls: 135x10, 225x8, 275x8, 295x8, 315x8
Last week 135x10, 225x8, 3 sets 275x6

Barbell shrugs: 3 sets 315x8
Last week 3 sets 275x8

High pulls: 3 sets 115x8
Last week 3 sets 95x8

Machine rows: 3 sets 225x8
Wide grip pulldowns: 3 sets 120x8 (I was getting tired :o)

Db curls: 3 sets 45x6
High cable curls: 50x8, 55,8, 60x8

Awesome workout Frank, seems you were in the zone man. Figure out what got you there and let me know!!! :)

[Minotaur]

Great workout and nice increases!


Awesome workout Frank, seems you were in the zone man. Figure out what got you there and let me know!!! :)

Thanks guys. :)

I wish I knew what it was, and I hope it keeps up. I think it's diet and my outlook... my moods seem to be evening out. :)

[Minotaur]

I'm stiff and sore as hell from yesterday's workout and today's.

I did some rotator warm up sets with cables: internals, externals, light cable side raises.

Db side raises: 25x10, 30x8, 30x8
Front raises: 25x10, 30x8, 30x8
Reverse flyes w/pec deck: 100x10, 110x10, 110x10
Seated machine overhead press: 160x10, 3 sets of 180x10

Seated overhead tri extensions: 3 sets 60x6
Tri pushdowns, rope: 3 sets 130x10

30 mins. on the recumbent bike. H/r was in the 120s.

[Minotaur]

Call me butter, 'cuz I'm on a roll. :D

Third day of a good workout... good relative to what I'd been doing before.

Squats: 135x10, 185x8, 235x8, 285x6. I want to get back up to repping 315.
Squats 2 weeks ago: 185x8, 3 sets 225x6.
Last week: Leg press: 10 sets of 270, 360, 450, 540, 630.

Hack squats: 3 sets 180 (+ sled) x6
Last week: 3 sets 180x6.

Lying leg curls: 3 sets 130x8
Last week: Lying leg curls: 3 sets 130x8.

Leg extensions: 3 sets 130x6
Last week: Leg extension: 3 sets 130x8.

Some crappy quality pics 12/3/07:

Upper arms are 17" cold flexed; forearms are 13"; thighs are 25"

Left arm
http://forum.bodybuilding.com/photo/data/500/Left_120307.jpg

Right arm
http://forum.bodybuilding.com/photo/data/500/medium/1203071315.jpg

Traps
http://forum.bodybuilding.com/photo/data/500/Traps_120307.jpg

Legs (obviously)
http://forum.bodybuilding.com/photo/data/500/medium/12030713191.jpg

http://forum.bodybuilding.com/photo/data/500/medium/1203071318.jpg

[IronIc]

Frank, you look great! :D Awesome pics

[Minotaur]

Thanks Penney. :)

Hey, I just checked your pics too and am blown away by your progress in two years! Fantastic!

[jspirate]

Call me butter, 'cuz I'm on a roll. :D

Third day of a good workout... good relative to what I'd been doing before.

Squats: 135x10, 185x8, 235x8, 285x6. I want to get back up to repping 315.
Squats 2 weeks ago: 185x8, 3 sets 225x6.
Last week: Leg press: 10 sets of 270, 360, 450, 540, 630.

Hack squats: 3 sets 180 (+ sled) x6
Last week: 3 sets 180x6.

Lying leg curls: 3 sets 130x8
Last week: Lying leg curls: 3 sets 130x8.

Leg extensions: 3 sets 130x6
Last week: Leg extension: 3 sets 130x8.

Some crappy quality pics 12/3/07:

Upper arms are 17" cold flexed; forearms are 13"; thighs are 25"

Left arm
http://forum.bodybuilding.com/photo/data/500/Left_120307.jpg

Right arm
http://forum.bodybuilding.com/photo/data/500/medium/1203071315.jpg

Traps
http://forum.bodybuilding.com/photo/data/500/Traps_120307.jpg

Legs (obviously)
http://forum.bodybuilding.com/photo/data/500/medium/12030713191.jpg

http://forum.bodybuilding.com/photo/data/500/medium/1203071318.jpg


Nice! You have some great mass there. Thats also some decent squat work. I would love to get to the point where I was working with 315!

[Minotaur]

Nice! You have some great mass there. Thats also some decent squat work. I would love to get to the point where I was working with 315!

Thanks. ;)

So would I. :D

Seriously... use it or lose it. I stopped squatting and deadlifting months ago, backed off benching, and lost my strength very quickly. I am committed to working my way back up.

[Getsum]

Yo Frank! Dude, you're looking very strong man. Good looking workouts too! :)

[Minotaur]

Thanks Flint. I haven't been realizing it until recently. :)

[Jordo1]

Nice pics! I agree about looking strong and TOUGH!

[Minotaur]

Thanks. :)

[Minotaur]

I didn't know what kind of workout I would have because I was getting a little mentally funked out. But as usual I forced myself, and as usual things worked out great. My bench went up from last week. It's still pitiful, but it was good solid reps. I didn't do a 4th chest exercise, and my tri work went down a little bit, but I think that's attributable to the increase in bench press. I still got 9 good sets for chest. :)

12/05
Bench: 135x10, 175x8, 3 sets of 195x6
Incline machine press: 3 sets 240x8
Pec deck: 3 sets 150x8

Tri pushdowns: 3 sets 7 plates x8.
Standing cable overhead ext.: 3 sets 6 plates x8

Cardio, 30 mins. on bike; abs crunches.

11/28
Bench: 135x10, 135x8, 3 sets of 185x6
Incline machine press: 3 sets 240x8
Seated chest press: 3 sets: 240x8, 6, 6
Pec deck: 3 sets 130x8

Tri pushdowns: 3 sets 8 plates x8.
Standing cable overhead ext.: 3 sets 6 plates x8.
Close grip seated press 3 sets 225x8.

[dmangiarelli]

I didn't know what kind of workout I would have because I was getting a little mentally funked out. But as usual I forced myself, and as usual things worked out great. My bench went up from last week. It's still pitiful, but it was good solid reps. I didn't do a 4th chest exercise, and my tri work went down a little bit, but I think that's attributable to the increase in bench press. I still got 9 good sets for chest. :)

12/05
Bench: 135x10, 175x8, 3 sets of 195x6
Incline machine press: 3 sets 240x8
Pec deck: 3 sets 150x8

Tri pushdowns: 3 sets 7 plates x8.
Standing cable overhead ext.: 3 sets 6 plates x8

Cardio, 30 mins. on bike; abs crunches.

11/28
Bench: 135x10, 135x8, 3 sets of 185x6
Incline machine press: 3 sets 240x8
Seated chest press: 3 sets: 240x8, 6, 6
Pec deck: 3 sets 130x8

Tri pushdowns: 3 sets 8 plates x8.
Standing cable overhead ext.: 3 sets 6 plates x8.
Close grip seated press 3 sets 225x8.

How come you do incline bench on a machine? just curious ...

[Minotaur]

How come you do incline bench on a machine? just curious ...

Two reasons:

1. I can't reach the bar... I can't raise the seat high enough to properly grab the bar on most of the incline benches. :o

2. On the ones I can reach the bar, for some reason it ****s up my shoulder. The machine doesn't do that.

I'd like to use the barbell. I really should try again.

[IronIc]

Evening Frank! Nice workout.

I just started BB incline bench this week. For some reason the trainer has me on machine flat bench, but bb incline. LOL!

[Minotaur]

Thanks Penney. :)

On the incline benches I fit, I'll have to find the grip that doesn't mess up my shoulder.

[dmangiarelli]

Two reasons:

1. I can't reach the bar... I can't raise the seat high enough to properly grab the bar on most of the incline benches. :o

2. On the ones I can reach the bar, for some reason it ****s up my shoulder. The machine doesn't do that.

I'd like to use the barbell. I really should try again.

I sea ... :D My wife is short too and can't reach the BB so i have her doing DB inclines. It has always been my contention that free is better than machine for building mass. BUT, this is only MY Opinion so i don't expect anyone else to follow it. Does DB inclines mess with your shoulder too?

[Minotaur]

I have to be careful with them, but they are better than barbell. With dumbells I can adjust the angle I hold them at.

[dmangiarelli]

I have to be careful with them, but they are better than barbell. With dumbells I can adjust the angle I hold them at.

Your arms are looking pretty good in this last round of pics. Way to go!

[Minotaur]

Thanks. :)

My nephew used to ask me what those "strings" were hanging from my t shirt sleeves... oh those are your arms!

Can't say that anymore. :D

Now I need to get a couple of cantalope halves on my shoulders. :o

[StlBarbie]

WAVES FRANK :)
and
Sicilians RULE!!! :D

[Minotaur]

*waves* Hi! :D

I wish I could speak Sicilian. For those who don't know, or think otherwise, Sicilian is not a dialect of Italian. It is a different language. It descends in parallel with Italian, Spanish, Portuguese, Occitan, Sardinian, et al. from colloquial Latin.

My nephew went to Sicily. He said the people and island are wonderful. I could live the bucolic life of the mountains and countryside... some wine, good peasant food, sitting outside a trattoria passing the time, the vendette... all the nice things in life... *sigh* :D

[fitnessman]

WAVES FRANK :)
Sicilians RULE!!! :D

^^ This one does :D :D


*waves* Hi! :D

I wish I could speak Sicilian. For those who don't know, or think otherwise, Sicilian is not a dialect of Italian. It is a different language. It descends in parallel with Italian, Spanish, Portuguese, Occitan, Sardinian, et al. from colloquial Latin.

My nephew went to Sicily. He said the people and island are wonderful. I could live the bucolic life of the mountains and countryside... some wine, good peasant food, sitting outside a trattoria passing the time, the vendette... all the nice things in life... *sigh* :D

Beefcakes, my family is from northern Italy. What I find amazing is the difference in the foods between the regions!

[Minotaur]

^^ This one does :D :D



Beefcakes, my family is from northern Italy. What I find amazing is the difference in the foods between the regions!

Oh yes! The south is all about olive oil, the north, butter generally speaking. The north uses pasta generally in the form of noodles: fettucine (which means 'noodles'), the south is more into the shaped pastas. I think I have almost every Italian cookbook by all the "important" authors. :D

The attitudes towards each other are quite divided too. And it's hard to tell who's more pleased about the differences. :D

My parents used the term alt' Italia with a sneer to denote that northern Italians had airs. But of course, this was early and mid-20th century. Now I think there is a more leveled attitude. Many young Sicilians are abandoning speaking Sicilian and speaking standard Italian (as opposed to a mainland dialect) because they are more cosmopolitan and in business. But their children will probably rediscover their background and language before it dies.

Italy seems to be a fascinating place, though I'm ashamed to say I've never been there.

[fitnessman]

The attitudes towards each other are quite divided too. And it's hard to tell who's more pleased about the differences. :D

Italy seems to be a fascinating place, though I'm ashamed to say I've never been there.

My Father still does speak fondly of Sicilians :eek: With his parents being off the boat that was deeply ingrained in him.

I haven't been either. I must do before I exit this world!!!

[Minotaur]

My Father still does speak fondly of Sicilians :eek: With his parents being off the boat that was deeply ingrained in him.

I can just hear it. rofl :D

[Minotaur]

I did all machines and cables today, except for db curls. I did a great back workout last week, but I thought it unwise to push and max every week. That's how I got burned out last time. I'm going to leave myself wanting a little more.

Seated cable rows: 120x10, 150x10, 3 sets of 180x8.

Face pulls on the seated cable: 3 sets of 120x8. These were basically rows also, but the bar pulled up to the face. Felt it in my traps.

Smith machine shrugs: 3 sets of 200x8. For some reason less weight on the Smith machine felt heavier than the barbell last week (3x315x8). :confused:

Smith machine bent over rows: 3 sets of 110x10. Again, less weight felt heavier than barbell.

Db curls: 3 sets of 45x8 (last week 45x6).
High cable curls: 60x8, 10, 10.

Cardio: 30 mins. recumbent bike.

[justtryn]

Italy seems to be a fascinating place, though I'm ashamed to say I've never been there.


I haven't been either. I must do before I exit this world!!!

Hey there Frank!

I got to spend three weeks in Italy in the Spring of 2001. I stayed in Rome and traveled a little bit. Eveyone told me how I was gonna gain 20lbs eating all the pasta... but I lost 20lbs just from all the walking around Rome! The food was wonderful, and the idea of a daily afternoon nap was even better! Pronzo, I think is what it's called. Everything shuts down from about 1:30 or so until 7pm.

Took the train into the countryside to the South of Rome. It's a wonderful place - I'd truly love to live there. You need to find a way to get over there, guys. The most expensive part is the airfare. But many of the old monasteries and convents rent out a portion of their places to travelers, and usually throw in a meal every day. I stayed for $53 a day, U.S. Couldn't beat that.

[Minotaur]

I want to eat my way through the Mediterranean... start at Portugal; through Spain; to Provencal; Italy, Sardinia and Sicily; Greece and Crete. I'll pack pants that have the spandex panel, and big loose shirts. :D

[Nikonguy]

I want to eat my way through the Mediterranean... start at Portugal; through Spain; to Provencal; Italy, Sardinia and Sicily; Greece and Crete. I'll pack pants that have the spandex panel, and big loose shirts. :D

TAKE ME! TAKE ME! I"LL GO! Sorry, I got carried away there...actually I just wanted to stop in and say WOW to your new pics, nice work Frank. :D

[justtryn]

Hey Frank, excuse my inattentiveness... I like that new avi of yours... ya got some serious guns there bro!

[IronIc]

I want to eat my way through the Mediterranean... start at Portugal; through Spain; to Provencal; Italy, Sardinia and Sicily; Greece and Crete. I'll pack pants that have the spandex panel, and big loose shirts. :D


TAKE ME! TAKE ME! I"LL GO! Sorry, I got carried away there...actually I just wanted to stop in and say WOW to your new pics, nice work Frank. :D

Take me too!!!!! Yum! :D

[Minotaur]

TAKE ME! TAKE ME! I"LL GO! Sorry, I got carried away there...actually I just wanted to stop in and say WOW to your new pics, nice work Frank. :D

Thanks!

Hey, pack your bags!


Hey Frank, excuse my inattentiveness... I like that new avi of yours... ya got some serious guns there bro!

Hey, not to worry!

Thanks. ;)


Take me too!!!!! Yum! :D

Road trip! :D

[dmangiarelli]

I'm on a new kick on chest night. Light and slow... Talk about a pump and I was sore for 5 days after the last one. I watched a VPX training video with Toney Freeman and he was advocating light weights and time under tension. Try this on your next chest workout:

135x10 2 second pause at top of movement, 4 seconds down, explode to top.
I di this on tricep extensions too. Four seconds up, explode down, pause 2 seconds.

By the time you get to 8 reps your arms will be shaking like a little sissy, you may be crying too! :D I was ...

Good workouts Frank! Keep it up ...

[Minotaur]

Thanks Don. :)

Yeah, I read about that a while ago. I don't recognize that name, but it was someone else who was describing it. Damn if I can remember now where I read it. :mad: I tried it and yeah, it's a killer.

[justtryn]

Road trip! :D

I wanna go too! There was this waitress in Rome.... hmmm... wonder if she still works at the same place. :D Very, um, friendly.

Oh, and the fooooood! Spagetti ala Carbonara!!! MMMMMM!

[Minotaur]

Some day I'll get to the gym by 8 or 9 am on a weekend. :rolleyes: I got there close to 11:30. But it's a really crappy day and I don't have any plans anyway.

I did a good warm up, then a giant set:

Side raises: 25x10;
Front raises: 25x10;
Rear flyes: 90x10;
Rinse and repeat 2 more times; 30 sets each movement.

Seated machine overhead press: 3 sets 180 x10.

I felt I should have done more for my shoulders, since I think they are a lagging area. I don't have the size on them that I would like.

Seated overhead cable extensions: 3 sets 60x10;
Bodyweight dips: 3 sets x 8.

Cardio: 30 mins. on recumbent bike, h/r averaged 128.

[IronIc]

Nice shoulder workout, Frank. Shoulders are my least favorite part to train.

It has rained like crazy all day here (Cincinnati). Is it raining in Jersey today?

[Minotaur]

Thanks Penney. Actually I like shoulders. Never did before. I think legs are probably last on my list.

It's cold and raw and gray and crappy here. :mad:

[IronIc]

Thanks Penney. Actually I like shoulders. Never did before. I think legs are probably last on my list.

It's cold and raw and gray and crappy here. :mad:

We need some SUN here! :mad: It's been gray and crappy all week, and there's no end in sight :(

Legs are my favorite, followed by back and chest.

[Minotaur]

I haven't worked out this week yet, except for Sunday... shoulders, tris & cardio. My schedule is a little off... Monday was my first day back to work after a week's vacation and I was wiped out! 5:30 am rolls around too fast when you get used to getting up at 8-9 am. So no legs work; last night, Tuesday I had therapist. Today I am going in to work late to do some system work that can only be done at night. Tomorrow morning I get there when I get there. I guess I'll start my week's workouts tomorrow night.

I bared my soul, vented my spleen and otherwise spilled my guts and posted back in June about my newly dxed bipolar:

OT: Been having a rough time... and it has a name (sorry, it's long).
(http://forum.bodybuilding.com/showpost.php?p=48792511&postcount=1)

Well, I've come a pretty long way in the intervening months. I am on Lamictal 200 mg daily, and alprazolam .25 mg as needed to take the edge off the anxiety and irritability, and Ambien (zolpidem, the generic) to sleep, which doesn't always work. I've had a few episodes of major irritability (mostly self-inflicted as I'm learning) and an incident or two of outright rage, but no road rage.

I see the therapist every two weeks, and the shrink every three months. With the therapist I've discovered a few behaviors and thought patterns that I'm slowly learning to change and deal with. She told me last night I've made very good progress. She's said that only about 30% of the progress is medication, the rest is my determination. I don't know how long I'll be on medication... maybe the rest of my life?... and in therapy, but I'll cross those bridges as I come to them.

One of the epiphanies I had last night in session came about as a sort of "I have a weird story to tell you". I told her that when I can't sleep my mind races with whatever I've been watching on TV that night. One night I was watching a Law & Order SVU marathon. All I did was dream that I was part of the episodes, in the situations and one of the cops... not as an actor, but a real person working with them. :rolleyes: I told her I think I'm crossing the line from reality into fantasy.

She knows I have a thing for Elliot Stabler... not sexual... I couldn't put my finger on it... but there's something about him. Now, she knows I regret never having become a cop. She told me that my attraction to him is as a hero, because based on my personality, desires, goals, he is everything I want to be, and probably would be. She knows I have a hero complex. That is, I want to be a hero, even die as one. It's Stabler's arrogance, confidence, hidden sensitivity and hypermasculinity that I'm drawn to. So I realize it's a classic case of hero-worship, and I'm a nut-case (my words, not hers :o).

You can get away with so much when you're crazy. :D

[Getsum]

Hi Frank, just checking in. Keep rolling with the punches man!

[jtroster]

Frank,

So it seems to me that you have to heroic things. When you do the big lifts (squats, deads) why not imagine yourself doing some heroic act? I do that sometimes.

[Minotaur]

Hi Frank, just checking in. Keep rolling with the punches man!

Thanks Flint! ;)


Frank,

So it seems to me that you have to heroic things. When you do the big lifts (squats, deads) why not imagine yourself doing some heroic act? I do that sometimes.

Oh, I do that too... thinking of heroic things, even lifting. It's kind of a self-esteem booster. Corny as it sounds, I got my best deadlift by dedicating it to my Toby Ann, my cat, after she died. I loaded up the bar and before I started pulling I whispered "for Toby" the way Aragorn whispered "for Frodo" when he began the attack on the Black Gate. The bar went up smooth as butter. :)

As my therapist pointed out, I have done heroic things by what I've done for my partner's family... the kids, really. And I think of the times I have helped an old person or a little kid.

[Hotmoltenlava]

Hey Minotaur,

My mother was diagnosed Bipolar last year. It was pretty bad for a few months, until the doctors figured out the problem. Then it took a while to find the right meds and doses. Now, she is doing 100% better. There is hope. Just make sure you take your meds. That was the hardest part in making her understand that she HAD to take them, even when she felt good.

Good luck to you.

[Minotaur]

Thanks for the encouragement. I'm sorry your mother had to go through that, but I'm glad she's getting the help she needs. :)

Yeah, I always listen to the nice doctors and take my meds the way I should. I was on Seroquel for the first week or two and couldn't get used to it. But I called the doc pronto, and it was the doc who told me to stop taking it.

[Minotaur]

Today I am going in to work late to do some system work that can only be done at night. Tomorrow morning I get there when I get there. I guess I'll start my week's workouts tomorrow night.

I got a call from the *** hardware tech who was scheduled to do this system work with us. Turns out he gets a last minute warning bulletin from Rochester support that more research and documentation is needed, or we will have a vegetable for a system. :eek:

My boss (this is the guy who's also been my best friend for over 22 years) is home with pneumonia, so I called him. I was going to jump the gun and tell him I was not using one of my remaining vacation days. I didn't even get a chance to say that when he laughed and said "enjoy your day off". We'll reschedule this when Rochester gets their **** together. So I'm off to the gym today. :D

[Minotaur]

Well, I found I can still deadlift, and then some.

Going back through this journal, the last deadlift entry I can find is this one http://forum.bodybuilding.com/showpost.php?p=10495686&postcount=520

I'm pretty sure I haven't deadlifted since then because I remember that one clearly.

I've done a couple of weeks of rack pulls, so I decided to do full deads. I had no idea what I could do. Well, I scared myself. :p

Deads 135x10, 185x8, 235x6, 285x6, 305x6. And I have to say I think I had almost perfect form.

Shrugs 3x 305x8

Bent over bb rows 3x 185x8

Single arm cable rows 3x 70x8

Overhand pulldowns 3x 150x8

I wanted to do high pulls, but I thought that would be pushing the envelope.

Alt. db curls 3x 45x8

Ez curl 3x 95x8

Cardio, 24 mins.; ab crunches.

[Jordo1]

Great job on the deads! Even taking them out, it was a great workout!

[Minotaur]

Thanks... I can feel it. :eek:

[Getsum]

Great workout Frank!

[Minotaur]

Thank you sir!

[jspirate]

Yes! Those are some nice dead numbers. I hope one day I can join you in the 300's :)

[jtroster]

Great deadlifts. Whenever I need to see good deadlift form I checkout boyscouT's bodyspace (http://bodyspace.bodybuilding.com/boyscouT/). He has a great video posted of him doing deads with 315.

[Minotaur]

Didn't know if I'd make it to the gym today. I was on the system at work most of this morning. I don't care how much I get paid, this **** is getting old. My boss hates it even more, because he gets it too. Anyway, I finally got there.

Shoulders and rotators wam up. I've learned my lessons about doing my rotator cuff exercises.

Giant set:
Side raises: 25x10;
Front raises: 25x10;
Rear flyes: 100x10 (10 lbs more than last week);
Rinse and repeat 2 more times; 30 sets each movement.

Barbell overhead press: 115x6, 2 sets 95x10. The 115 was just a little too heavy.

I'm working for the day I can get a nice round cap on my shoulders ala Vin Diesel in The Chronicles Of Riddick (love that movie).

Triceps kickbacks with rope and low pulley: 1 set 55x10, 2sets 60x10;
Standing overhead cable extensions: 3 sets 60x10;
Pushdowns 8 plates x 8, 7, 8.

Cardio: 24 mins. on recumbent bike, h/r averaged ~130.

[Minotaur]

Yes! Those are some nice dead numbers. I hope one day I can join you in the 300's :)


Great deadlifts. Whenever I need to see good deadlift form I checkout boyscouT's bodyspace (http://bodyspace.bodybuilding.com/boyscouT/). He has a great video posted of him doing deads with 315.

Thanks guys. :)

That's a geat video. And if I do say so myself, I think that was the form I had... back flat, hips up, head up, lift with legs. I used to squat down further, almost atg. But that made it harder to get up. Maybe my form yesterday made it easier to get the weight up considering I haven't done deads in so long.

[IronIc]

Hi Frank! Nice looking workouts :) How are you today?

[Minotaur]

Thanks Penney... I'm good. A little tired and worn out from the weather and working on the system at work. Tomorrow morning I'll get to work when I get there. Now I'm just surfing, and watching the Lord Of The Rings movies.

[IronIc]

Thanks Penney... I'm good. A little tired and worn out from the weather and working on the system at work. Tomorrow morning I'll get to work when I get there. Now I'm just surfing, and watching the Lord Of The Rings movies.
I love the Lord of The Rings :D Are you in IT, Frank? :)

[Minotaur]

I love the Lord of The Rings :D Are you in IT, Frank? :)

Yes, I am. Tech/operations support and sys admin... *** AS/400 now called iSeries. :rolleyes: Almost 28 years of this crap. :( If I could get out of this and find something that paid as well and gave the benefits I have now I'd be out faster than **** goes through a goose. But I am trapped.

In the beginning few years it was exciting and challenging. But after all this time it's become a chore and a burden. There is so much coming out and down the pike it's almost impossible to keep up. You could spend the better part of your week just trying to keep up.

I once had a conversation with a Rochester Support analyst about a problem we were having. I asked if it is me, or what... you just can't keep up. He said I was exactly right. The systems' hardware and software is changing so fast that the customer can't know more than the basics, anymore.

This past week I put on a PTF (service pack) package. I've never had so much trouble getting PTFs to load and apply, and on three systems no less! as these. And they still aren't loaded right. When I contact Rochester Support I'll probably find out that the package is defective... they are just pumping them out that fast.

[IronIc]

Yes, I am. Tech/operations support and sys admin... *** AS/400 now called iSeries. :rolleyes: Almost 28 years of this crap. :( If I could get out of this and find something that paid as well and gave the benefits I have now I'd be out faster than **** goes through a goose. But I am trapped.

In the beginning few years it was exciting and challenging. But after all this time it's become a chore and a burden. There is so much coming out and down the pike it's almost impossible to keep up. You could spend the better part of your week just trying to keep up.

I once had a conversation with a Rochester Support analyst about a problem we were having. I asked if it is me, or what... you just can't keep up. He said I was exactly right. The systems' hardware and software is changing so fast that the customer can't know more than the basics, anymore.

This past week I put on a PTF (service pack) package. I've never had so much trouble getting PTFs to load and apply, and on three systems no less! as these. And they still aren't loaded right. When I contact Rochester Support I'll probably find out that the package is defective... they are just pumping them out that fast.
I feel for you. IT technology does update so fast that I am suprised anyone can keep up with it.

I think the AS/400 is what we have at work. I am not a huge expert on IT networking (graphic designer here) but I know it is a system that has been around for a while, and it works pretty good.

[Minotaur]

Well, my ptfs problem is solved. I needed to download some pre- & co-reqs and apply along with the main ptfs cume pack. I solved some other problems too, so all is right in the IT world. :cool:

I'm amazed that more than 72 hours after those deads on Saturday, my hammies are still slightly sore. I planned to go for 20 rep squats, but I didn't have it.

Squats 135x10, 185x8, 235x10 (this is where I wanted to get 20), 285x6.

I got to 10 with the 235 and I think it was fear that made me rack the weight, instead of keeping it shouldered and taking one rep at a time up to 20.

Leg extensions 3 sets 130x8.

After that I really was cooked, wimpy as the workout was. \/:rolleyes:\/

[Minotaur]

Not to clog up the main page with my silliness...

We saw this commercial, and my partner blurted out "There's Officer Frank!". I said what do you mean? He said I was such a hard ass that I would pull over Santa if I were a cop.

Officer Frank? (http://myspacetv.com/index.cfm?fuseaction=vids.individual&videoid=4639576)

[dmangiarelli]

Yes, I am. Tech/operations support and sys admin... *** AS/400 now called iSeries. :rolleyes: Almost 28 years of this crap. :( If I could get out of this and find something that paid as well and gave the benefits I have now I'd be out faster than **** goes through a goose. But I am trapped.

In the beginning few years it was exciting and challenging. But after all this time it's become a chore and a burden. There is so much coming out and down the pike it's almost impossible to keep up. You could spend the better part of your week just trying to keep up.

I once had a conversation with a Rochester Support analyst about a problem we were having. I asked if it is me, or what... you just can't keep up. He said I was exactly right. The systems' hardware and software is changing so fast that the customer can't know more than the basics, anymore.

This past week I put on a PTF (service pack) package. I've never had so much trouble getting PTFs to load and apply, and on three systems no less! as these. And they still aren't loaded right. When I contact Rochester Support I'll probably find out that the package is defective... they are just pumping them out that fast.

x2 Brotha! I am in IT as well and i couldn't agree with you more! I am going to get the company to pony up for more certs this year though ...

Oh, and nice deads and squats man. I want to get back to 225 again but my knee just doesn't want too. Keep up the good work ...

[Minotaur]

x2 Brotha! I am in IT as well and i couldn't agree with you more! I am going to get the company to pony up for more certs this year though ...

Tell it! Tell it!

I've installed and transferred two systems this year, each within a weekend, in time to get them up and running for Monday morning; I did that two years ago when we brought our new data center on line; I've installed and brought up more systems in the past 10 years with the company than I can remember.

After these last installs, I was understandably tired and cranky (well crankier than usual :D). I told my boss that after these installs I was sooo looking forward to the turkey and sweatshirt (what color would it be I wonder!? :eek: ) I was going to get this year... the same ones the warehouse workers and accountants get. He looked at me with a sly look on his face and said quietly "wait until February... shh". Well, it won't be by the neck hanging that I'll be waiting. :rolleyes:


Oh, and nice deads and squats man. I want to get back to 225 again but my knee just doesn't want too. Keep up the good work ...

Thanks. :)

[dmangiarelli]

We just filed our proxy to go public. I have been here for 8 years and started with one Windows 3.11 server. I now manage 10 servers and 8 remote locations. I am now planning for a move to the data center early next year and a switch to Citrix ... Should be fun. :rolleyes:

[Minotaur]

Bless you my son. ;)

[dmangiarelli]

Bless you my son. ;)

LOL! Thank god there's iron to throw around!