Joed's Workout Thread

[ChocoChick]

Here ya go, Joed. 'Bout time we started learning a little more about you. Just take a deep breath and start typing :)

[fitbyfifty]

YIPEEE!!! Joed has a journal!!!:D I have been waiting for this, and he knows it!:) Good Going Dbflgirl!
Now Joed, start writing!:D

Oops! I mean start writing, and posing:)
Brenda

[justtryn]

Better get to it buddy - the natives are restless! ;)

[ChocoChick]

Better get to it buddy - the natives are restless! ;)

You tell him, JT :) I know a CHAMP will rise to the occasion!

[harleygirl]

Joed! Joed! Joed! Joed! Joed! Joed!!!!!

[Hibiscus09]

Pics? Nakey or thong? :D

[harleygirl]

Oh, we've already seen jag's thong. That was plenty. lol

[Hibiscus09]

Well, I bet jag is going to stop by to thank you for that. "Plenty" is always complimentary to a man in a thong. :D

[harleygirl]

Well, then, congrats to Mrs. jag!!! ;-)

[jaguarr]

:D

jag

[GameDayDog]

Ha... It was a good idea starting thys thread... but I bet he won't do it...

Seems odd that the CHUMP's want ladies to post their photos as an entrance requirement ... but the founding member & president won't post a pic...

Talk about a double standard... If you're tyred of Double Standards... feel free to join - Thee Alphaz!!!

Peace..~G

[justtryn]

Oh, we've already seen jag's thong. That was plenty. lol

Shuuuuuder (hit's forhead over and over - yelling out! out! to get the image to go away)

[justtryn]

Ha... It was a good idea starting thys thread... but I bet he won't do it...

Seems odd that the CHUMP's want ladies to post their photos as an entrance requirement ... but the founding member & president won't post a pic...

Talk about a double standard... If you're tyred of Double Standards... feel free to join - Thee Alphaz!!!

Peace..~G

Chump! Chump! Joed! El Presidente Smack! him! Hit em! Hit em! Kick him while he's on the ground! Oops - sorry, watching too much cable again.

[joed]

To my surprise & bewilderment last night I saw this thread. I began reading, hearing the roar of the virtual crowd grow to deafening levels but I couldn't tear my eyes away and then...our electric went out. Sorry for making you wait for a reply. The lights came back on in a few minutes but the DSL service was kaput until this morning.

Once before Mom24 had coaxed me, Jag said he saw it coming, but I was able to deflect the pressure. Now...it's time. All these lovely women starting journals, posting pics...turn about is fair play for me. So here I go.

I started lifting about 1 1/2 yrs ago to regain muscle & to rehab a rotary cuff that, you're gonna laugh at this one, was 'deteriorating' from lack of exercise & a flare-up of a major R shoulder separation from 20 yrs ago. Went to a phys. therapist, followed her directions, & am still working the muscles in both cuffs regularly. I've lifted on & off thru my life, starting at about 15 & later in the military, then stopped for 10 yrs, piddled around again on & off for a few months at a time (just long enough to overdo it 3 different times resulting eventually in 3 inguinal hernia surgeries - I learn slow but I learn good), which brings us to a year & a half ago.

Stats: 5'11 1/2" (without shoes ;>), 200 lbs., married (happily for the most part, you know what I mean) for 28 yrs this month, 61 yrs old, 4 incredibly wonderful grandkids (2 girls & 2 of the other kind) from a very productive daughter who lives with them & their dad a 7 minute drive from us. It's perfect: close enough to drive them here for sleepovers BUT too far to walk! Living SW of Denver atop the 1st row of foothills where the Rockies begin to rise from the plains.

9 yrs ago I had a double bypass heart surgery that scared the hell out of me. I'll tell ya about that another time. My surgeon advised me to begin walking everyday & to change my diet & lifestyle. I took his advice to heart because I never again wanted to see him coming at me with a knife. After 5 days on my back in the hospital looking at tubes with bloody junk oozing out of my chest & stomach, I began by walking inside my home for 1 minute at a time, 2-3 times a day, & adding 1 minute everyday. I'm proud to say 9 yrs later I've been walking outside everyday since then, 30-45 min at a time, never missing a day no matter what.

My current goals: to continue adding muscle, building overall endurance, and to lose the 10-15 lbs I've been carrying since winter. I'll post my workouts & diet next time. There are some things I'm thinking of changing but don't quite know the effects they might have. I've noticed everyone's journal threads are a unique reflection of them, as mine will be. I guess they should be called lifestyle journals instead of workout journals. I invite your comments; feel free to say whatever you like. As we know the written word can be taken many ways without the facial & tone-of-voice cues we usually have to help us, but I assume the best in everyone until I'm proven thoroughly wrong. So, here I am.

[harleygirl]

Joed, "welcome" to the forum! We will try to prove ourselves worthy of your thread. Congrats on turning your life around and becoming healthy instead of letting your health get you down. I'm sure your wife, daughter and grandbabies thank you every day for it. I lost my father to a massive heart attack 10 years ago and wish he had been given the same chance.

Now, where are those pictures??

[jaguarr]

Dude, sounds like you have seriously turned your life around. Keep it up. You may get that happy finish on the way out the door of this dimension!

jag

[ChocoChick]

Woo Hoo. Welcome to the world of journaling, Joed!

He really is a CHAMP!

[Be-Be]

Now, was that so hard? You have earned the right to be proud of yourself and your accomplishments. But where are the pics?

PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PICPIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PICPIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PICPIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC PIC

[fitbyfifty]

Very impressive post Joed!:) Glad to see you posting, and doing a journal!:)
Brenda

[justtryn]

Very cool Joed, very cool. Congratulations on EVERYTHING. You are an inspiration in turning your lifestyle around, buddy. Thanks for sharing!

[mom24boys]

*clap*clap*clap*cllap*clap* you rock joed!




psssssstttt *whispers* but ya forgot the pics.
psssstttttt * ya dont have to wear a thong or anything, normal will suffice *grin*

[Hibiscus09]

Wow, joed. Nice job on fighting back and responding to all that in a healthy manner! You've kept a great sense of humor through it all also. I always love reading your posts! :)

[joed]

Thanks Harley, Jag, dbfl, BB, Bren, Dog, Jt1, Lisa & Hibby. Gotta tell ya about an insight I've had since my post yesterday.

I had misgivings about stating my age & almost didn't do it. Now I've figured out why. To me, 61 sounds older than it is when you're there. But then, 50 sounded old & so did 40. I don't feel 61 & my self-image isn't there either. It has to do with a stereotype in my mind: at worse, that 60 yr olds are out-of-shape half cripples marking time by watching the soaps, & at best they're puttering in gardens, shopping, & having weekly coffee with their peers. There was another stereotype I had for 50 yr olds & yet another for 40 yr olds.

In the last few months whenever we eat at a restaurant or go to a natural food store that has a senior's discount I've been getting asked, & sometimes just being given without them asking, a discount price because of my age. Now I understand the issue for me: a foggy idea of what it meant to be 60. Don't get me wrong, A is A & I'm not denying it, but it's amazing how we cope with things to get through our day-to-day lives.

Another discovery. Thanks to all of you for prodding me.

[Overload]

I don't feel 61 & my self-image isn't there either.

Then it's just a number to be ignored isn't it? ;)

Nice story and congrats on getting a grip on your health.

[fitbyfifty]

Thanks Harley, Jag, dbfl, BB, Bren, Dog, Jt1, Lisa & Hibby. Gotta tell ya about an insight I've had since my post yesterday.

I had misgivings about stating my age & almost didn't do it. Now I've figured out why. To me, 61 sounds older than it is when you're there. But then, 50 sounded old & so did 40. I don't feel 61 & my self-image isn't there either. It has to do with a stereotype in my mind: at worse, that 60 yr olds are out-of-shape half cripples marking time by watching the soaps, & at best they're puttering in gardens, shopping, & having weekly coffee with their peers. There was another stereotype I had for 50 yr olds & yet another for 40 yr olds.

In the last few months whenever we eat at a restaurant or go to a natural food store that has a senior's discount I've been getting asked, & sometimes just being given without them asking, a discount price because of my age. Now I understand the issue for me: a foggy idea of what it meant to be 60. Don't get me wrong, A is A & I'm not denying it, but it's amazing how we cope with things to get through our day-to-day lives.

Another discovery. Thanks to all of you for prodding me.


Joed,
As far as I am concerned you are an inspiration to any of us that is in the older (God, I hated saying that!!:D) age bracket. And it is just a number, without importance on succeeding unless you dwell on the number. So, being 61 in no different than starting anything like this at age 30 or 40. It's all a mindset, and anyone can succeed at feeling and looking better at any age and the number does not matter. It take determination, commitment and the challenge to prove that you can do as much as someone young. Which we all can.
Besides you could have never told it in your posts even before you gave yourself a number. So, I would seriously doubt that people around you could ever tell either. We are only getting younger!!!
Hey, do you act like a 30 year old everyday, or is that just in the posts?;)
Good Luck Guy!
Brenda

[ChocoChick]

I had misgivings about stating my age & almost didn't do it. Now I've figured out why. To me, 61 sounds older than it is when you're there.

Well put, Joed. I feel this way, too.

I was pretty shocked when you posted your age. Based on your posts, I had imagined you as being much younger. In a good way :) So I think you must be doing a good job at keeping the years at bay. :)

[GameDayDog]

Yeah, I thought you were much younger too... and congratz on turning your lyfe around... I'll give you your props... (uhm, proper respect) for that... it does make you a real Champ...

But you're not a - C.H.A.M.P. - until folks get that pic... :) ... Besydes, my post saying you wouldn't do it was just an attempt at reverse psychology... :D

Peace..~G
Thee Alphaz Mind Tryck Technique...

[1stindoor]

Nice start to your own thread Joed. Hope your workouts continue without interruption this time. We'll be here to help you out.

[fitbyfifty]

HI Joed!
I hope that you have a good day!:)
Brenda

[joed]

What is it with my DSL line??? Been out again for almost 24 hrs; I'm online at a friend's home now. Oh well.

Thanks Overload, Bren, dbfl, dog & 1st in. I think I'll post my diet next since 1 of my current goals is to lose 10-15 over the next 2-3 mos. Hopefully when I get home the line will be up again.

[ms_mac]

Just wanted to say what an inspiration you are. Just goes to show what a healthy lifestyle can do for you. Congrats on turning things around and making a better you.

For the record, I never would have dreamed you were 61. I thought maybe early 30's. Awesome to feel so young isn't it?

[joed]

Just wanted to say what an inspiration you are. Just goes to show what a healthy lifestyle can do for you. Congrats on turning things around and making a better you.

For the record, I never would have dreamed you were 61. I thought maybe early 30's. Awesome to feel so young isn't it?

Indeed.

[joed]

Almost 11:30 at night & my DSL is on.

Too late to post my diet tonight. Besides, I want to keep DBFL on the edge of her chair. So my friends, to start your Tuesdays, here's something from Henry Thoreau's "Walden":

I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived. I did not wish to live what was not life, living is so dear; nor did I wish to practice resignation, unless it was quite necessary. I wanted to live deep and suck out all the marrow of life, to live so sturdily and Spartan-like as to put to rout all that was not life, to cut a broad swath and shave close, to drive life into a corner, and reduce it to its lowest terms, and, if it proved to be mean, why then to get the whole and genuine meanness of it, and publish its meanness to the world; or if it were sublime, to know it by experience, and be able to give a true account of it in my next excursion.

[Hibiscus09]

Good morning, joed! I enjoyed reading that -- thanks for sharing. :) Makes me want to head into the woods, instead of upstairs to the elliptical. ;) :D

[ChocoChick]

Too late to post my diet tonight. Besides, I want to keep DBFL on the edge of her chair.

Does this means you'll be posting your PICS???? ;) :D

[joed]

Patience is a virtue
Possess it if you can
It's always in a woman
But...

[mom24boys]

g' morning Joed.
today????

[ChocoChick]

Sigh.

[jaguarr]

LOFL! Taking the "Always keep them wanting more" philosophy to extremes, I see, joed? Hehehe!

jag

[fitbyfifty]

Poor Joed!:) A picture would be nice to add a face, and body to the name, but I am patient and I just know he is going to come through soon.:) Hopefully.:D

Until then Joed You have a Great Day!
Brenda

[fitbyfifty]

Fitby: you're a Libra? I know there was something I liked about you: that delicate balance.

HI again Joed!
Yes I am a Libra. But, more like delicately unbalanced!:D
I am one that likes to keep the peace (not piece!) at all costs. I hate conflict! But, balance is always good, though I never see much of it!
Thanks!;)
Brenda

[joed]

Thanks Hib, dbfl, Lisa, jag, & Bren. I'd say they're coming, but some depraved one would surely take it the wrong way.

[Hibiscus09]

whatever do you mean? :D

[joed]

The purity of Thee Alphaz Warrior Princess shines brightly in the eastern sky like a full moon in the summer night.

[ChocoChick]

Thanks Hib, dbfl, Lisa, jag, & Bren. I'd say they're coming, but some depraved one would surely take it the wrong way.

Exactly which of us did you have in mind? :D

[jaguarr]

Exactly which of us did you have in mind? :D

I'm positive that he was not referring to me. I'm as pure as the driven snow. :D

jag

[joed]

This is about my diet, specifically what I ate yesterday. Some background: as you know I had a bypass 9 yrs ago. I did NOT have a heart attack, & after surgery the doc told me my left ejection fraction, etc., etc., were excellent. The problem was 2 blockages of 90 & 95% that couldn't be penetrated, thus the bypass rather than stents. So I have coronary artery disease (atherosclerosis, that yucky hardening of the arteries stuff) which I've been working on reversing or at least stopping from getting worse. I'm not on any heart meds, and have had no symptoms except for 1 night of angina before I went for a job interview, stress related, & a glimpse into the future of an 'unfulfilling' position. I don't add salt & when I use canned stuff it's like no salt added tomato sauce or low sodium chicken broth. No sodas, candy, etc. junk, altho I do get a nonfat yogurt ice cream cone occasionally (3X year maybe).

Currently I'm 5'11", 200 lbs, wanting to lose 10-15 over the next 2-3 months. I feel terrific at about 180. I've been eating 4-5X/day, recently eating much slower & stopping when I'm not hungry anymore. Pasta has been my downfall in the past & now when I eat it I feel bloated so that's off my list for now.

Breakfast: 2 cups oatmeal with 1 tblsp each wheat/oat bran, 1/2-1 cup sliced fresh strawberries. 2 cups strong black coffee; we use expresso beans but not an expresso machine.

Snack: Steamed broccoli & 1/2 cup couscous, 2 hard boiled (hb) egg whites, banana.

Lunch: bowl chilled gazpacho soup; tossed salad (romaine, baby spinach, yellow bell pepper, cucumber, shredded red cabbage, ~1/2 cup chick peas, 1 hb egg white, plain rice vinegar with a few drops of sesame oil for dressing); 1 cup basmati rice with raw snow peas.

Snack: Post WO "Pro Rated" alpine vanilla whey shake, 2 scoops with 2 cups water, ice cubes, & 1/2 cup pulverized oats ala jag. Unsure whether to add dextrose, because it has sucralose (splenda).

Din Din: ~6 oz red snapper with 2-3 tblsp. corn, orange & tomato relish (juice from 1 orange & 1 lime, cooked kernels from 1 sweet corn cob, diced tomato & red bell pepper, smidgen of chopped cilantro & twist of green peppercorns - all cooked down slightly); ~1 cup steamed wild rice; ~8 steamed asparagus with lemon juice;

Before nite nite: about a dozen almonds or walnuts freshly shelled, maybe a Granny Smith apple. I drink 1 gal water/day.

Supplements: 1 low dose aspirin every other day. Life Extension brand Multi-vit/mineral/herb tabs. Extra dose of 250 mg regular niacin & 400 mcg folate. 1 cap Vit E mixed tocopherols (~500 mg) alternating days with 2 gm GLA/DHA oil caps (Vit. E on Mon, Fish oil on Tues). Glucosamine/Chondroitin/MSM tabs. Kyolic garlic 600 mg tab. CoQ10 100 mg cap. Rationale: low dose aspirin lasts about 3 days in the bloodstream to reduce clotting; Vit. E, fish oil, & garlic also reduce the tendency to clot, therefore I alternate days so as not to get my blood too thin. I should add that on weekends I take nothing but the niacin, which for me raises the HDL levels dramatically.

So there it is. I'm open to your comments & questions. Have no mercy.

[joed]

Exactly which of us did you have in mind? :D


I'm positive he was not referring to me. I'm as pure as the driven snow.


hmmmmm. Eeeeeny, meeeeny, miny, moe,

[ChocoChick]

Din Din: ~6 oz red snapper with 2-3 tblsp. corn, orange & tomato relish (juice from 1 orange & 1 lime, cooked kernels from 1 sweet corn cob, diced tomato & red bell pepper, smidgen of chopped cilantro & twist of green peppercorns - all cooked down slightly); ~1 cup steamed wild rice; ~8 steamed asparagus with lemon juice;

This sounds yummy. Who's the chef in your house?

Will have comments tomorrow. Reading this made me hungry so I am off to find a suitable snack... ;)

[fitbyfifty]

Actually Joed, you just amaze me with your posts!:) You are an ace, and a remarkable person!:)
Good going on the foods and the attitude! You are doing GREAT!!:)
Brenda

[joed]

This sounds yummy. Who's the chef in your house? ... ;)

Yesterday, yours truly. Today, hers truly. Tomorrow, YOU? Truly??? Sorry, it's late but I tried.

[joed]

Actually Joed, you just amaze me with your posts!:) You are an ace, and a remarkable person!:)
Brenda

Thanks for your continued support Bren. Soon you can quit working your shoulders because they're getting stronger by carrying me on them.

[Be-Be]

Yesterday, yours truly. Today, hers truly. Tomorrow, YOU? Truly??? Sorry, it's late but I tried.
Looks delish. Do you suppose she could cook for me, too? Is that a typical menu? Did the recipes come from a cookbook?

It's really great to learn more about you, Joed - I'm glad you started this thread.

[ChocoChick]

Yesterday, yours truly. Today, hers truly. Tomorrow, YOU? Truly??? Sorry, it's late but I tried.

Ok, then I want an invitation on a day you're cooking! ;)

[mom24boys]

Ok, then I want an invitation on a day you're cooking! ;)


count me in on that invite.

[jaguarr]

Your diet looks really clean, there, joed. It also looks like you're making it as tasty as all get out, too! Good job! :cool:

jag

[GameDayDog]

Yeah.. I had started to worry that I was the only guy here that couldn't cook, until I discovered Jag's - Catshyt Casserole - :) ... I wanna come to dinner on Bulker's nyght..

Peace..~G

[joed]

BB: we have cookbooks all over the place, so if something sounds good we tweak it for our tastes & needs, like taking out the salt & putting in the lime juice or whatever. DBFL, mom24, jag & dog maybe we'll all get together sometime for a virtual block party.

I've got a question on a couple of supps I'm thinking of taking & I'll post it when I gather my thoughts later today.

[jtroster]

Maybe we need a sticky for good recipes.

[jaguarr]

Yeah.. I had started to worry that I was the only guy here that couldn't cook, until I discovered Jag's - Catshyt Casserole - :) ... I wanna come to dinner on Bulker's nyght..

Peace..~G

LOL! Don't knock it until you try it, Mr. Cinnamon On Tuna! :D

Actually, I'm a very good cook when I'm willing to put the time and energy into it. :) If we start a recipe thread, I'll make some contributions.

jag

[ChocoChick]

Breakfast: 2 cups oatmeal with 1 tblsp each wheat/oat bran, 1/2-1 cup sliced fresh strawberries. 2 cups strong black coffee; we use expresso beans but not an expresso machine.

2 cups dry or cooked? Add some protein here - maybe 1-2 whole eggs and 4-5 whites. Replace the bran with flax seed (store it whole and grind it as you use it).


Snack: Steamed broccoli & 1/2 cup couscous, 2 hard boiled (hb) egg whites, banana.

Whole wheat couscous? Increase the protein here. Ditch the banana.


Lunch: bowl chilled gazpacho soup; tossed salad (romaine, baby spinach, yellow bell pepper, cucumber, shredded red cabbage, ~1/2 cup chick peas, 1 hb egg white, plain rice vinegar with a few drops of sesame oil for dressing); 1 cup basmati rice with raw snow peas.

White or brown Basmati? Again, you need more protein here than the 1 HB egg white.


Snack: Post WO "Pro Rated" alpine vanilla whey shake, 2 scoops with 2 cups water, ice cubes, & 1/2 cup pulverized oats ala jag. Unsure whether to add dextrose, because it has sucralose (splenda).

People use Dextrose for the insulin spike created by the sugar, which is thought to help expedite delivery of amino acids to the muscles. Sucralose provides no such benefit. How much protein is in 2 scoops?


Din Din: ~6 oz red snapper with 2-3 tblsp. corn, orange & tomato relish (juice from 1 orange & 1 lime, cooked kernels from 1 sweet corn cob, diced tomato & red bell pepper, smidgen of chopped cilantro & twist of green peppercorns - all cooked down slightly); ~1 cup steamed wild rice; ~8 steamed asparagus with lemon juice;

This is your best meal as it has a balance of protein, carb and fat. You want to keep your meals balanced.


Before nite nite: about a dozen almonds or walnuts freshly shelled, maybe a Granny Smith apple. I drink 1 gal water/day.

How about some cottage cheese here, either in addition to or in lieu of the apple. Keep the nuts.

I'd love to see your macros and calories. Are you using fitday.com or similar?

[mom24boys]

I too love to cook and try new foods..i always change up recipes to what i like .

[joed]

DBFL: the morning oatmeal is 2 cooked cups; replace the bran with flax because of the flax oils? I'm using bran for the 2 different kinds of fiber each has; sometimes brown, other times white couscous; brown basmati, & I'm not sure how much protein the 1/2 cup of cooked chick peas has; 44 gms total protein in the whey drink; would you suggest fatfree cottage cheese? Without the apple & banana that would be just 1 fruit serving/day, is that right? I'm not using anything to count, but I'll enter that day's food into fitday to see what's what & let you know.

Thank you for your time, effort & knowledge.

[joed]

I know some of you have used creatine with mixed results. I've read some positive studies with a combo of creatine/pyruvate. Anyone have experience with these?

[ChocoChick]

DBFL: the morning oatmeal is 2 cooked cups; replace the bran with flax because of the flax oils? I'm using bran for the 2 different kinds of fiber each has; sometimes brown, other times white couscous; brown basmati, & I'm not sure how much protein the 1/2 cup of cooked chick peas has; 44 gms total protein in the whey drink; would you suggest fatfree cottage cheese? Without the apple & banana that would be just 1 fruit serving/day, is that right? I'm not using anything to count, but I'll enter that day's food into fitday to see what's what & let you know.



I like the flax for the lignans. Flax is mostly soluble fiber, so it could replace the oat bran. I would cut back on the oatmeal and add protein to bring this meal into balance.

1/2 cup chick-peas has 6g protein and 19g carbs, so that meal is quite carb-intensive without much protein to temper it. (One egg white has only about 3g protein.)

Have the banana with your pwo shake (although blueberries are a better choice than banana). Are you eating the peel of the apple?

I am not a big fan of fat-free products - I prefer foods that are naturally low in fat as opposed to taking the fat out. If you can find a ff cottage cheese that doesn't have a bunch of junk (guar gums, carageenan and other such stuff) added to make up for the missing fat and you feel you need to reduce your dietary fat (which we will know after you track your intake), then go for it.

I'll be curious to see what your fitday reveals.. and we can tweak things then.

[joed]

source gms cals % total

Total 3351

Fat 56 508 17%
Sat 9 81 3%
Poly 21 188 6%
Mono 19 167 6%

Carbs 540 1698 57%
Fiber 115 0 0

Protein 194 776 26%

However, these #s don't include the Post WO shake; here's what that is: 240 cal, 3gm fat (2gm sat fat), 8 gms carbs,
44 gms protein.
Tried to put that into the formula but didn't quite know how to do it. Sorry about my ignorance here.

[GameDayDog]

Are you eating the peel of the apple? Hold up... I'm just curious why you asked thys... Is there bad stuff on the peel (skin) of the apple???

At fyrst I thought you were saying - Don't eat the banana peel.. But who does that??

Peace..~G

[ms_mac]

Joed - your meals look really good and clean, but I have to agree with DBFLGirl. There is not enough protein here. This is a diet definitely geared for long distance runners - hig carb. Try to get a good balance of protein and carbs with every meal, along with some healthy fats. You don't have nearly enough protein in your breakfast. This is the most important meal of the day and needs fuel after sleeping and no food for 8 hours.

Are you still running? Or primarily weight lifting? If weights, then youreally do need to increase that protein. Just my 2 cents, for whatever its worth. Hope this helps!

Keep up the great work! My dad had a heart attack when he was 36 years old, then he had bypass surgery 6 years ago, and although he watches what he eats, his only form of exercise is walking on the treadmill. I wish he would wake up and realize that "walking on the treadmill" is not going get him the body he wants. You really are an inspiration!

[joed]

Thank you MS. No, not running any more, walking & lifting (besides the stairstepper) is what I'm into now. Is your dad following any diet in particular? I ask because I developed my post-surgery way of eating after reading the then popular high carb, lower protein, much lower fat approaches popularized by Nathan & Robert Pritikin, Dean Ornish, John McDougall & others. Ornish made an especially strong impact on me with his studies showing how heart disease & CAD in particular could be reversed (even if only by a small fraction using sophisticated techniques of detection). I must say I've had no symptoms, except for once, that would indicate my condition is worsening. Hence my current diet.

I'm open to new ideas & am willing to change if there's some evidence there are more pluses than minuses to eating more protein, as far as my CAD goes. I'm now just finishing "Body For The Ages" by Pax Beale, who claims to have remodeled his heart & revitalized the dead tissue, & who went on to win Mr. USA after his bypass surgery.

I know that a well rounded diet is good, & sufficient protein is needed to build muscle, & the heart is indeed a muscle.
So I'm reading & listening to everyone, trying to think about what would be best in my situation. Thanks for your post. More info is welcome.

[batteryrequired]

Looks to me like you need to bump up the protien grams a bit. Try a range of 1.5-2 grams per pound of bodyweight. The carbs are alright if you can burn it up but try to balance these two closer together like 40/40. Wish I had a chance to answer more but will do so later tonite...getting ready for work.

[ChocoChick]

Hold up... I'm just curious why you asked thys... Is there bad stuff on the peel (skin) of the apple???



Well, yes and no. How's that for a definitve answer? ;)

The reason I asked: Apples are one of the most heavily sprayed crops (with pesticides). Grapes and peanuts are right behind them. I know some people are not concerned about this, but I am, so I try to buy organic when I can. When I can't, I peel the apple because I don't want my kids ingesting chemicals every day. Note that peeling the apple doesn't remove the pesticides, as they also seep into the flesh, but it does significantly reduce them. However, once you peel the apple, you lose a bunch of the nutrients and fiber.

So if Joed is eating an apple a day without the peel, I am simply thinking that there might be other fruits that would confer greater benefits. On the other hand, if he is eating an organic apple with the peel, that's great! :)

[ChocoChick]

source gms cals % total

Total 3351

Fat 56 508 17%
Sat 9 81 3%
Poly 21 188 6%
Mono 19 167 6%

Carbs 540 1698 57%
Fiber 115 0 0

Protein 194 776 26%

However, these #s don't include the Post WO shake; here's what that is: 240 cal, 3gm fat (2gm sat fat), 8 gms carbs,
44 gms protein.
Tried to put that into the formula but didn't quite know how to do it. Sorry about my ignorance here.

Are you eating 3591 calories every day? This seems pretty high, especially since you are looking to lose weight. You might want to track this in fitday for a while, to see what your weekly averages are. I think you probably want to be eating closer to 2500 calories per day.

The other changes I would suggest are to increase your fats slightly. To be more specific: increase your good fats. Perhaps take a fish oil supplement, something Ornish also recommends for its heart-healthiness. And both bring up and spread out the protein up a little. Higher carbs is fine but I'd still like to see each meal contain enough protein for balance. Perhaps see how you feel/do on 30%p, 50%c, 20%f.

[GameDayDog]

Well, yes and no. How's that for a definitve answer? ;)

The reason I asked: Apples are one of the most heavily sprayed crops (with pesticides). Grapes and peanuts are right behind them. I know some people are not concerned about this, but I am, so I try to buy organic when I can. When I can't, I peel the apple because I don't want my kids ingesting chemicals every day. Note that peeling the apple doesn't remove the pesticides, as they also seep into the flesh, but it does significantly reduce them. However, once you peel the apple, you lose a bunch of the nutrients and fiber.

So if Joed is eating an apple a day without the peel, I am simply thinking that there might be other fruits that would confer greater benefits. On the other hand, if he is eating an organic apple with the peel, that's great! :)Good Info... Thx!!! ... Man, I love thys woman!! :)

Peace..~G
An Apple A Day May Not Keep The Doctor Away

[fitbyfifty]

Good Morning Joed!:)
You are doing a Soooo Good! And nice menu! Have A Great Day Today!
Brenda

[jaguarr]

Well, yes and no. How's that for a definitve answer? ;)

The reason I asked: Apples are one of the most heavily sprayed crops (with pesticides). Grapes and peanuts are right behind them. I know some people are not concerned about this, but I am, so I try to buy organic when I can. When I can't, I peel the apple because I don't want my kids ingesting chemicals every day. Note that peeling the apple doesn't remove the pesticides, as they also seep into the flesh, but it does significantly reduce them. However, once you peel the apple, you lose a bunch of the nutrients and fiber.

So if Joed is eating an apple a day without the peel, I am simply thinking that there might be other fruits that would confer greater benefits. On the other hand, if he is eating an organic apple with the peel, that's great! :)


Such great information you always have to share, dbflgirl! I'd rep you if I could, but the system says I'm all out of rep love for you right now. :(

jag

[joed]

dbfl: sometimes the apples are organic, other times not. When not I'll start peeling them. Usually I don't eat this much everyday, not as much rice & only 1 cup of cooked oatmeal. I was kinda surprised to see the cals that high, I tend to focus more on keeping the fats & cholesterol in line. I'll learn the fitday site to keep track there & post the results periodically or when another question comes up.

Aside from the quantity of protein issue, not sure about the sources. Egg whites taste good. Chick & turkey breasts are ok, not my fav of all time compared to the dark meat; also I'd rather eat sardines in mustard or tom sauce than canned tuna. Don't eat much beef; have veal & lamb, elk & venison more often. Fresh fish is a fav, including scallops & some shellfish. I can eat sushi everyday but don't. Only rarely use dairy products, but for a treat will add evil Parmagiano Reggiano shavings or blue cheese crumbles to something. From what others have said on the forum, don't think I should have a protein shake more than once a day, if that often. Bottom line: if I up the protein, any suggestions how to do it?

[ChocoChick]

dbfl: sometimes the apples are organic, other times not. When not I'll start peeling them. Usually I don't eat this much everyday, not as much rice & only 1 cup of cooked oatmeal. I was kinda surprised to see the cals that high, I tend to focus more on keeping the fats & cholesterol in line. I'll learn the fitday site to keep track there & post the results periodically or when another question comes up.

Aside from the quantity of protein issue, not sure about the sources. Egg whites taste good. Chick & turkey breasts are ok, not my fav of all time compared to the dark meat; also I'd rather eat sardines in mustard or tom sauce than canned tuna. Don't eat much beef; have veal & lamb, elk & venison more often. Fresh fish is a fav, including scallops & some shellfish. I can eat sushi everyday but don't. Only rarely use dairy products, but for a treat will add evil Parmagiano Reggiano shavings or blue cheese crumbles to something. From what others have said on the forum, don't think I should have a protein shake more than once a day, if that often. Bottom line: if I up the protein, any suggestions how to do it?

So eat sardines :) Or increase the fresh fish and/or egg whites. How about some beans or soy?

[jaguarr]

So eat sardines :) Or increase the fresh fish and/or egg whites. How about some beans or soy?

How about a shake made from sardines and egg whites with some kidney beans and olive oil? :D

Personally, I avoid soy like the plague because of the estrogen stimulating tendencies it can carry. Minotaur posted a great link about this in the...I think it was the HRT sticky thread.

jag

[joed]

Yeah I forgot all about beans & I like them. Good idea, I'll do that. I read Mino's info on soy & fitty had a link too recently. About that shake...ahhhh NO. It sounds as bad as the one that was being kidded about a few weeks ago; actively blocking out the visuals of that one.

[ChocoChick]

I know that soy is one of those hotly debated topics. After having done a lot of reading on this topic, my feeling is that natural soy products, like tofu, are fine. Dean Ornish, whom Joed mentioned in his post, is an advocate of soy for its effects on lowering cholesterol and reducing the risk of heart attack. I understand that some people believe that soy is estrogenic in men, however, the data are inconclusive and inconsistent at best. So Joed will have to come to his own conclusions. I just wanted to put it out there as food for thought (no pun intended!).

Here's a link to a recent study that you might find interesting http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11880595&dopt=Citation

[mom24boys]

Have a great weekend Joed!

[fitbyfifty]

Thanks Joed!;) You are Fantastic!:)

Have a Great Day!
Brenda

[joed]

Thought I'd end your friday with Robert Frost's "Fire and Ice":

Some say the world will end in fire,
Some say in ice.
From what I've tasted of desire
I hold with those who favor fire.
But if it had to perish twice,
I think I know enough of hate
To say that for destruction ice
Is also great
And would suffice.

[pammiejoe6]

now i know where to findja!! yippeeee!

[joed]

Went for a 45 min walk this AM. Using the standard target heart rate formula spent the 1st 5 mins getting the kinks out & up to speed then the rest of the time kept it at 70-80%, except for going up a couple of hills where I felt strong breathing deep & fast but not getting out of breath. It was one of those days when the effort was good & there was a lot left in the tank. Seemed like I could have gone for another hour. It's about a 4 mph pace with a mixture of terrain: 40% flat & the rest rolling hills. Maybe I'll post some pics of the terrain in a couple of wks when the grandkids get back from vacation with the cameras. Still trying to figure out why each kid needs to have a separate camera to take a pic of the same tree.

I'll get my workout log later & post the full body routine I'd been using until recently. Also will outline what I'm doing with the iron now. Enjoy the weekend.

[ChocoChick]

Maybe I'll post some pics

Yay!!!!!!!!! :)


of the terrain

Oh. :(

[GameDayDog]

Hahaha... the guy's about as elusive as that darn road runner when it comes to posting a pic, isn't he???

Peace..~G
No peer-pressure at all.. :)

[joed]

Be Be.

Oh, sorry, I guess it's Beep, Beep.

Dog, you were right; dbfl not only knows about nutrition, but she's got a great sense of humor. I think she's a keeper; Fitty would know what I mean.

Now I know what it's like on the other end: being asked to post pics. BTW everyone, as a public service, I want to announce Vaness posted pics in the profile in her thread; AND Harley is waiting for her new camera delivery via UPS.
I hate those UPS guys; sometimes they can't tell when 3 day service really means 1 day service.

It's saturday night at 9PM here in the rockies & I'm the only one online in the forum. What's going on out there that I should know about? (Don't ask me why I'm the only one online here in the world's largest bb site!)

[fitbyfifty]

YOUR NOT!:D Hi Joed!
Have a Great Evening!;)
Brenda

[joed]

Bren, what are you doing here at this hour? Get to the gym where you belong.

[joed]

The grandkids are away on vacation. So I get a call tonight from the 8 year old girl; apparently an arrangement she made with a friend to take care of her hamsters fell through. Here's the gist of it:

"Good old 'what's her name' said she can't take care of Boo & Lyla."
"Oh...well, those things happen sometimes."
"Yeah I know, so I want to know if you can handle it while I'm gone?"
"Hmmmm...<using a teasing voice that she knows well>...I'm not sure...what would something like that be worth to a kid?"
"The love of the best granddaughter a guy every had!"
<no pause> "Deal."

[GameDayDog]

Hahaha... She sounds lyke someone that Granddad spoils rotten .... & I'm sure she deserves every bit of it.. :D

Peace..~G
(We need to get his grandaughter to request his pics.. :D )

[joed]

and came across an unusual book: Strength Training Anatomy: Your illustrated guide to muscles at work; Delavier, Frederic; Champaign, IL: Human Kinetics, 2001.
This is a 124 pages no-fluff guide illustrating how various resistance training exercises target specific muscles and bones in the body. Want to know what's being worked when you deadlift? This will show you. How can you isolate the triceps medial head? Triceps extensions. I'm finding it to be as useful as posting a question on the forum.

[ChocoChick]

Yes, that's a good book, Interestingly, he has one called Strength Training Anatomy for Women, which only includes lower body exercises and diagrams... as if the women he knows are torso- and head-less! LOL.

[Be-Be]

We need to start a revolving library or something. I seem to buy a new book every week.

[jtroster]

I bought the exact same book last week. Its a great reference.

[joed]

When I started lifting again 1 1/2 yrs ago I had 2 goals: to have balanced development in my body, and to do everything safely. I began with flexibility movements for awhile then a full body workout 3X/wk. Stayed with this WO for over 8 months because I liked it & was making progress regularly, if slowly. After that began doing a 4 day split & stayed with that for awhile, & since being on the Forum in Jan began working on a 3 day split, 1 rest day in between the work days & 2 days in a row off. Here is the current one:

Day 1: Back, Biceps
Deadlifts, 3/6-10 reps; Dumbbell (db) shrugs, 3/6-10; 1 arm db row while braced against bench, 3/8-12; Standing db curls 3/6-10; Regular & reverse wrist curls 3/8-12.

Day 2: Chest, Shoulders, Triceps
Bench press 3/6-10; db pullovers 3/8-12; Shoulders: Rehabilitating a rotator cuff so don't do any standing above the shoulder moves. Bent over lateral raises with thumbs facing up 3/8-12; modified lying side raises with elbow on hip, lying on L side with forearm out toward chest then rotate upward slowly as far as possible ~75 degrees, hold 5 seconds, lower slowly to start, 3 8-12, each arm; Using rubber tubing attached to doorknob, keep elbows into sides & pull back slowly, hold 5 secs, release slowly 3/10-20;
db lying tricep extensions 3/6-10; tricep kickbacks 3/8-12.

Day 3: Legs, Abs
Front squats 3/6-10; Standing calf raises 3/6-10; db lunges 2/15-30; db side bends 3/6-10, crunches 2/10-20, flat bench leg raises 2/10-20.

I increase the weights when I can do all the target sets/reps in 2 separate workouts comfortably. For cardio I use the stairstepper, working from 10-20 mins before increasing the resistance & starting at 10 mins again. Happy to say I've had no injuries except for a
bout of tendonitis (tennis elbow) when I raised the wrist curl weight too fast to adapt to it.

Your thoughts?

[fitbyfifty]

Hi Joed!
I am no pro at this, but your workouts look great to me, and safe! I think you are doing Fantastic!:)
Brenda

[A.FreeRadical]

Yes, that's a good book, Interestingly, he has one called Strength Training Anatomy for Women, which only includes lower body exercises and diagrams... as if the women he knows are torso- and head-less! LOL.

I saw this before and decide to let the opportunity pass. Saw it again and said, oh what the heck.

I can relate to that. He is definitely a "leg and @ss" man. :D

*
aA.FreeRadical a

[pammiejoe6]

hey there babayyyyyy i SWEAR i thought i had already posted in here but i guess i THOUGHT i had and didnt...pwease forgive me! i think youre totally awesome and from now on i will also post my food in my log as well since you are in yours! yay! nuthin like motivation from a young spry grandada!!

hope you have a fab sunday! i see you are also a fan of WORDS..keep em comin dude!


ill be back!

[A.FreeRadical]

Day 1: Back, Biceps
Deadlifts, 3/6-10 reps; Dumbbell (db) shrugs, 3/6-10; 1 arm db row while braced against bench, 3/8-12; Standing db curls 3/6-10; Regular & reverse wrist curls 3/8-12.

Day 2: Chest, Shoulders, Triceps
Bench press 3/6-10; db pullovers 3/8-12; Shoulders: Rehabilitating a rotator cuff so don't do any standing above the shoulder moves. Bent over lateral raises with thumbs facing up 3/8-12; modified lying side raises with elbow on hip, lying on L side with forearm out toward chest then rotate upward slowly as far as possible ~75 degrees, hold 5 seconds, lower slowly to start, 3 8-12, each arm; Using rubber tubing attached to doorknob, keep elbows into sides & pull back slowly, hold 5 secs, release slowly 3/10-20;
db lying tricep extensions 3/6-10; tricep kickbacks 3/8-12.

Day 3: Legs, Abs
Front squats 3/6-10; Standing calf raises 3/6-10; db lunges 2/15-30; db side bends 3/6-10, crunches 2/10-20, flat bench leg raises 2/10-20.

...

Your thoughts?

Back

I think you need to do some pullups and bent over BB rows. Your deadlifts are good.

Traps

I prefer BB shrugs because it is possible to get some real weight on the bar. DB shrugs are limited because who has 150 lb DBs?

As for Biceps, I just start with light weight and and increment by 5 lbs and keep on curling until they are done. I usually alternate between curls and reverse curls on this one to save time. (I admit, I don't worry about biceps. They will come easy when I need them. It is everything around them that needs work.)

Chest

Chest dips are king. Tricep dips are awesome too. If you watch that video link that I put in my thread that may give you some ideas for working chest for results. That video is impressive. I am still thinking about what all of that means.

Legs

If you can't do rear squats, leg presses and leg curls, you might try SL Deadlifts standing on a 4-6" platform and going all of the way down (using 45 lb plates) with good form. Those really hit my lower back, glutes and hamstrings real good.

I know from your post safety is a concern (Me too, I do not want to be out of the gym even for one day because of an injury.). If done properly, the things I have suggested should add some mass builders to your workouts. Everything else that you have is good.

*
aA.FreeRadical a

[joed]

Thanks Bren, Pam, & Rad.

[pammiejoe6]

Thanks Bren, Pam, & Rad - I'll give some thought to your ideas. hahah i didnt have any ideas...just LOVE babe....all LOVE! heheheheeee

[ChocoChick]

II can relate to that. He is definitely a "leg and @ss" man. :D

Could be why I bought the book ;)

[ChocoChick]

I agree with AFR. You definitely need to beef up your back workout.

Biceps: I just started doing incline hammer curls and these will humble you...They are great ! :D I also like bb curls and sulpinating db curls.

Bump AFR on chest and triceps.

I most have missed something... why can't you do leg presses or curls?

[joed]

DBFL: forgot to mention I workout at home & don't have a leg press/curl setup. There's a rec cntr near me that I'm going to take a close look at this week. Of the 3 bldgs there 1 of them has a gym, & basketball & handball courts with running track.

[GSCampbell]

You can join me at Bally's - it is the one by where Cinderella City used to be.

I'll see you there at 5:00 AM on Wednesday :)

[jaguarr]

Bump to FreeRad on the pullups and bentover DB rows. As far as biceps go, a simple, straight BB curl has been doing wonders for my bicep growth and I highly recommend them!

jag

[Original Poster]

. As far as biceps go, a simple, straight BB curl has been doing wonders for my bicep growth and I highly recommend them!



I have always had less joint issues using an ezbar for curls instead of the straight bar. The squeeze and hold at the top are keys IMO regardless of which bar is used.

[ChocoChick]

As far as biceps go, a simple, straight BB curl has been doing wonders for my bicep growth and I highly recommend them!


Yup. I do these, too. For some reason, I find the straight bar more comfortable than the ez bar but I think it's supposed to be the other way around.

[GSCampbell]

Yup. I do these, too. For some reason, I find the straight bar more comfortable than the ez bar but I think it's supposed to be the other way around.

Make that 3 from me - straight bar curls are a great "bread 'n butter" mass builder.

[jaguarr]

I have always had less joint issues using an ezbar for curls instead of the straight bar. The squeeze and hold at the top are keys IMO regardless of which bar is used.


I can definitely see that. The EZ bar allows for a more natural wrist and elbow position. I've tried both, out of curiosity, and felt like I worked more of the bicep with the straight bar than the EZ bar because of the hand positioning, but that's just me. I *CAN* go heavier with the EZ bar than with the straight bar, though, because of that joint pain issue. I agree, though, the squeeze and hold at the top is what will make the big difference.

jag

[joed]

Thanks dbfl, gsc, chi, & jag. That's the kind of info I was looking for.

As to the diet, this wk I'm going to lower the calories to about 2300/day. Will post the average numbers at the end of the wk. I've added more protein & lowered the carbs, maybe a tad more fats. Still at 200 lbs.

[Hibiscus09]

The grandkids are away on vacation. So I get a call tonight from the 8 year old girl; apparently an arrangement she made with a friend to take care of her hamsters fell through. Here's the gist of it:

"Good old 'what's her name' said she can't take care of Boo & Lyla."
"Oh...well, those things happen sometimes."
"Yeah I know, so I want to know if you can handle it while I'm gone?"
"Hmmmm...<using a teasing voice that she knows well>...I'm not sure...what would something like that be worth to a kid?"
"The love of the best granddaughter a guy every had!"
<no pause> "Deal."

Awww, that's so sweet! :)

[joed]

...I also like supinating db curls.

Are these what used to be called Zottman curls? You start with a regular curl knuckles down then at the top rotate your hand & lower it with knuckles up? Those are a killer for me on the way down; I found basically they're a wrist/forearm exercise & I only could use a fraction of the regular curls weight.

[ChocoChick]

Are these what used to be called Zottman curls? You start with a regular curl knuckles down then at the top rotate your hand & lower it with knuckles up? Those are a killer for me on the way down; I found basically they're a wrist/forearm exercise & I only could use a fraction of the regular curls weight.

Hmmm. Maybe I am doing them wrong! I start with a hammer grip and then rotate to a regular curl grip at the top, then back the same way.

[GameDayDog]

Sigh.. I'm not gonna post the article entirely.. but it's from April 2005 issue of MuscleMag International Magazine...

4 Meat & Potato Movements for Bouncing Bi's!
By Ron Harris

Page 138 - 144

Barbell Curls

No exercise can lay claim to having slapped more muscle onto more biceps than the humble barbell curl. For years, the straight bar was the tool of choice, but many trainers discovered that the angled contours of the EZ-curl bar didn't strain their wrists as much.

Neither is superior to the other, it's a matter of comfort and preference. The performance of the exercise is identical no matter which bar you choose. Begin with your elbows at your sides and arms hanging straight down.

Without letting the elbows drift forward, curl the bar up in an arc until the biceps are fully contracted. Note that this full contraction happens before the bar comes up to the shoulder level. Flex the biceps hard for a second at the top, and then lower slowly and under control. The two words in your head as you do this should be flex and stretch.

(Excerpt taken from page 141)

**********

As I'll tell anyone that'll listen, most people need to lighten the weight because they cheat from the very beginning of the movement... Thys is why I love my Incline Hammer Dumbbell Curls.. :)

Peace..~G

[joed]

dbfl, there's probably more than 1 way to skin a cat.

Thanks for the reference gdd.

[joed]

Walked for 45 min this morning, good pace after the 1st 5 mins of getting up to speed. Felt like my heartrate was between 130-140. The air was really dry & I drank almost the whole quart of water. It's still a little odd when i think about walking so fast in the heat & not sweating; it just evaporates.

The dog days of summer are here in the high desert. Purple thistle are going to seed, cottonwoods have stopped dropping theirs, & Queen Anne's Lace are perched with quiet dignity in the sun. In the trees orioles and crows are still vying for territory, & I think the hummingbirds are not venturing far from the flowers in our yard & deck.

Making a few changes in my split thanks to the feedback from you knowledgable folks. I'll update it later. Enjoy dinner & if you're cutting don't read R8rrob's latest thread. In 1 day it's gotten more reads & replies than some journals do in a week.

[Be-Be]

What a beautiful descriptive passage.

[1stindoor]

Your workouts are looking good Joed...but some of us are still waiting for pics.

[GSCampbell]

Your workouts are looking good Joed...but some of us are still waiting for pics.

Yeah, I finally "took the plunge" and I haven't been bannned yet. Let's see ''em! :D

[ChocoChick]

Gee, Joed, it seems I'm not the only one waiting :D

[joed]

Thanks BB. 1stin, GSC, & dbfl - Remember the Pink Floyd album "Meddle" & the tune beginning with the great guitar lead in & unfolding from there into an explosion of sound? It was titled "One of these days".

[ChocoChick]

I love Pink Floyd. :)

But that doesn't get you off the hook.

PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS

[Be-Be]

bump
PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS PICS

[joed]

hmmm

[joed]

Was going to post my WO last night but instead decided to sit on the deck & watch the weather change. That doesn't quite capture it but...oh well. It rained. The smell of it is heady when it's been dry so long. Where I live you can tell sometimes how strong a storm will be by what happens leading up to it. The dark gray clouds started gathering & a few drops fell but there was almost no wind; a clue that it was slow moving & wouldn't blow through in a hour. Temp dropped and enough started falling that we went inside. Rained all night & still is drizzling on this gloomy morning. I'll need an umbrella to walk today.

Will post yesterday's exercise later this afternoon.

dbfl: ah, about lunch yesterday at Carraba's, did you resist the breaded fried calamari? I think in the trade they call it a CHEAT DAY. C'mon, 'fess up.

And BB: I thought you were going on vacation. So how come I see your name as being online?

[jaguarr]

LOL! At this rate, if joed ever actually does post some pic's it will turn into a major media event. You are a master at building the hype, joed! :D

I loved your last post, my friend. There is something about a summer rain storm that brings a sort of settling of the soul. A sense of peace and the whole world seems to gear it down a notch or three and engage in some calm together. Personally, I love it when I get that first whiff of air that gives telltale signs of water from the heavens being on the way. Always makes me feel alive and reassured that no matter what we idiot humans do to the planet, Mother Earth can and will wash away our sins.

jag

[GSCampbell]

Today is a glorious day in Denver - granted that is a former Chicagoan's opinion but I love the rain.

[ChocoChick]

dbfl: ah, about lunch yesterday at Carraba's, did you resist the breaded fried calamari? I think in the trade they call it a CHEAT DAY. C'mon, 'fess up.

It turns out that Carrabba's was closed! :( So we went to Chili's. I am not a meat-eater, so I had a choice of grilled salmon or shrimp alfredo. I chose the salmon. It came with rice pilaf, which I ate, so I did have a semi-cheat as I never eat white rice any more. But today was weigh and measure day and my waist is down 1/2" and my bodyfat was down .65%. So I guess I didn't tank my efforts too badly :)

Meanwhile, my boss just called to say that he and the other two people at the lunch -- all of whom ordered something with chicken -- were sick!

P.S. I hate fried food!

[Be-Be]

And BB: I thought you were going on vacation. So how come I see your name as being online?

Got delayed. I leave in 1 hour and 15 minutes.

[GSCampbell]

P.S. I hate fried food!

Please refrain from posting this kind of blasphemy in the future. ;)

[joed]

[QUOTE=jaguarr]... A sense of peace and the whole world seems to gear it down a notch or three and engage in some calm together./QUOTE]

Nice way to put it Jag.

Tell 'er GSC.

~BB, checking the forum when others who might have been delayed would be thinking of what they missed packing last night for the trip~

[joed]

On yesterday's schedule was chest, shoulders, & triceps.
Bench press, 10-8-8 reps; working up to 3/10.
DB pullovers, 12-12-10; almost at 3/12.
Per your suggestions, tried some chest dips: laughable - 9-7-7, altho I felt some things working in there I hadn't felt much before; guess I'll work my way up from here to maybe 12-15, or more? What do you aim for with these, & where should I put them in the sequence? ?

Shoulders: rehab exercises are coming along fine. Feel strong (considering) with a good ROM. The pulling moves with the tubing are the strongest of all of them by far.

Tris:
DB lying tricep extensions, 10-8-8; working up to 3/10.
Tri kickbacks, 11-9-8; working up to 3/12.
Tri dips were suggested; not sure when to do these in the sequence, & what to target - reps/sets?

Did some stretching after each set, instead of just after the shoulder sets; felt good on some, didn't seem to matter on others. Wonder if the stretches feel relieving only when working weaker muscles, or when a muscle is being pushed relatively hard, or does it change from 1 day to another; ideas?

Ate clean yesterday & began adding flaxoil to the post WO vanilla protein shake. May add a couple of drops of van extract next time to offset the flax taste. Walked 3 mi, per usual. All in all, a good day.

[ChocoChick]

Ate clean yesterday & began adding flaxoil to the post WO vanilla protein shake. May add a couple of drops of van extract next time to offset the flax taste. Walked 3 mi, per usual. All in all, a good day.

Another option is to mix ground flax seed in with your oatmeal. It doesn't seem to have much taste so you don't really notice it there...

[joed]

Good idea, I'll do that.

[fitbyfifty]

Hi Joed
Wanted to drop in and wish you a FANTASTIC WEEKEND!
Its been awhile and just wanted to let you know I still keep up with you.;)
You have a Good One!:)
Brenda

[jaguarr]

Shoulders: rehab exercises are coming along fine. Feel strong (considering) with a good ROM. The pulling moves with the tubing are the strongest of all of them by far.

Good to hear this, man! I know you've been dilligent with the rehab. :)




Tris:
DB lying tricep extensions, 10-8-8; working up to 3/10.
Tri kickbacks, 11-9-8; working up to 3/12.
Tri dips were suggested; not sure when to do these in the sequence, & what to target - reps/sets?[

I consider dips to be a compound exercise for tri's and chest. If you're already doing them in your chest workout, though, I wouldn't do another round of them. I use them as sort of a transition exercise between my chest and triceps, doing them with both a tri and chest emphasis and putting them into my split after my chest exercises but before my tricep exercises. I do 3 sets of 8 with the dips, with weight on the Grizzly Belt.




Did some stretching after each set, instead of just after the shoulder sets; felt good on some, didn't seem to matter on others. Wonder if the stretches feel relieving only when working weaker muscles, or when a muscle is being pushed relatively hard, or does it change from 1 day to another; ideas?


Hmmmm....I've found holding a 30 second stretch on a muscle group after each set to be painful, actually. Leon promised it would be. He was right. I'm seeing muscle growth stimulation from doing it, though.

All in all, it looks like you're doing very well, though. Keep up the hard work and have a great weekend!

jag

[joed]

Thanks Bren & Jag.

[Original Poster]

Joed,

Good Going !
We are still waiting for those pics.
Or should I change the name of this thread ? ;)

[joed]

No Chi, you can leave it as a reminder of my honey-do list.

[joed]

the lawn guys are here. Not what you expected was it? Well it's legs & abs day too, but that's later.

Gotta tell you about these guys. There are 3 of them in an old Chevy pickup with a trailer for the equipment. Definitely can tell they work for themselves because they hustle; ABC Enterprises they're called, mainly since it shows up at the top of the listings in the yellow pages.

They must've thought a lot about the work pattern because it's the same each time. They unload 2 mowers & the 3rd guy gets the edger & works around the sidewalk & drive. Buzz buzz, clip clip. They move. By the time the grass is cut the 3rd guy is double-timing it with a blower to get the trimmings back onto the lawn. Meanwhile the other two are pushing the mowers back onto the trailer; they jump in the truck, crank 'er up, & gun the engine looking at their watches & the blower guy. He finishes, tosses the blower in the back, jumps through the open door & off they go with a toot toot to let me know they're done. 19 1/2 minutes flat.

ABC Enterprises. I call them Cut 'N Run.

[joed]

Walked the usual 3 miles yesterday AM; heart rate seemed to be in the 120's. In the PM did legs & abs:

Squats, 10-9-8, working up to 3/10; always breathing hard.
Standing calf raises, 10-8-7; tough last set, going to 3/10.
DB lunges, 30-24, working up to 2/30, and then?
DB side bends, 10-8-8, working up to 3/10.
Crunches, 20-14, working up to 2/20.
Leg pull-ins, 20-14, working up to 2/20, maybe add set 3?

For the squats I'm taking ~90 seconds breather between sets, & 60-75 secs for the others.

After the weights did 14 mins on the stairstepper. Will increase a minute or two next time, working up to 20 mins then will raise the resistance & begin at 10 mins again.
Everything felt good, lots of air in & out but not much gas left in the tank at the end. Post WO shake hit the spot; thinking of making dbfl protein bars sometime in the coming week. Hope your saturday has been terrific!

[ms_mac]

Walked the usual 3 miles yesterday AM; heart rate seemed to be in the 120's. In the PM did legs & abs:

Squats, 10-9-8, working up to 3/10; always breathing hard.
Standing calf raises, 10-8-7; tough last set, going to 3/10.
DB lunges, 30-24, working up to 2/30, and then?
DB side bends, 10-8-8, working up to 3/10.
Crunches, 20-14, working up to 2/20.
Leg pull-ins, 20-14, working up to 2/20, maybe add set 3?

For the squats I'm taking ~90 seconds breather between sets, & 60-75 secs for the others.

After the weights did 14 mins on the stairstepper. Will increase a minute or two next time, working up to 20 mins then will raise the resistance & begin at 10 mins again.
Everything felt good, lots of air in & out but not much gas left in the tank at the end. Post WO shake hit the spot; thinking of making dbfl protein bars sometime in the coming week. Hope your saturday has been terrific!

I have made dbfl girl's protein bars 3 times now. Can't keep the kids out of them! They are yummy!

[Original Poster]

I have made dbfl girl's protein bars 3 times now. Can't keep the kids out of them! They are yummy!


It sure sounds like we need to post the recipe again.

[GREENFEATHER]

It turns out that Carrabba's was closed! :( So we went to Chili's. I am not a meat-eater, so I had a choice of grilled salmon or shrimp alfredo. I chose the salmon. It came with rice pilaf, which I ate, so I did have a semi-cheat as I never eat white rice any more. But today was weigh and measure day and my waist is down 1/2" and my bodyfat was down .65%. So I guess I didn't tank my efforts too badly :)

Meanwhile, my boss just called to say that he and the other two people at the lunch -- all of whom ordered something with chicken -- were sick!

P.S. I hate fried food!


I can't eat Chilis food anymore, after 2 bouts of food poisoning from the one here on town, that was enough for me. Dbflgirl, I had calamari for you, the only deep fat fried food that I eat anymore!!

Nice job joed!!

[ChocoChick]

I can't eat Chilis food anymore, after 2 bouts of food poisoning from the one here on town, that was enough for me. Dbflgirl, I had calamari for you, the only deep fat fried food that I eat anymore!!

Nice job joed!!

That's too weird! the day after our lunch, my boss called and asked if Ihad been sick! Turns out that he and the other two people there (all of whom ordered something with chicken) got sick. I ordered salmon and escaped! :eek:

[joed]

eek! is right. Thanks ms_, chi, & feather.

Like Pam, today is weigh-in day for me. Still reading 200 lbs. but it feels like something's happening "down there". Pants still fit the same but I can feel the start of the changes I've felt when I lost weight before; don't have the numbers from fitday in front of me but will post them later today. I've upped the protein & lowered the carbs by eating less rice, keeping the veggies the same. Sweet white corn started coming in last wk, man I love that stuff; kohlrabi too. Anyway...

Sunny, clear 70's morning & walked for an hour, ~4 miles, steady pace up & down the hills & the flats with my breathing the only thing changing. It's like my heart & lungs are running on all 8 cylinders. In January it will be 10 yrs since my bypass & with no cigs. Funny how they won't let you smoke in the CCU; even stranger how I didn't notice any withdrawal symptoms like the other times I had quit. There's something about having an IV running & the leads from a heart monitor glued to your chest that changes your priorities & your focus. Have a wonderful sunday.

[GREENFEATHER]

I can fully appreciate the clothes thing. My bell was what used to fill out an XXL shirt, now it's my pecs and lats! I'm stuck somewhere between an XL and an XXL so my clothes look like **** right now. I might have to drop a few shirts off to mamasan and have her take the bottoms in and let the tops out a little. I haven't been on the scale in 3 weeks and I'm sort of afraid too see how much I've lost.

[Hibiscus09]

Hi joed!! My brain is functioning again and I can visit and read and comprehend what's said in everyone's journals. :D

Looks like you are doing great in here!


It rained. The smell of it is heady when it's been dry so long.

I love the smell of rain. :)


but it feels like something's happening "down there".

Hmmmmmmmmmmm. I just can't help but laugh my ass off at that remark!! :D

[joed]

Hib: since BB & Mom24 are on vacation, & Pam is dealing with TOM, I was expecting you, dbfl, fitby or one of the others to catch that one & run with it. To my utter surprise it was you :>

Feather, mamasan fix you right up, OK GI? 3 wks? Give it a go & tell us the good (bad) news. Glad you & M are over the recent ordeal; like you said, it's not like the old days when you needed a shot a day for 10-14 days. "Good Medicine" is right.

<Edit> I meant to post my fitday numbers tonight but it's really late. Mea culpa, mea culpa, mea maxima culpa.

[ChocoChick]

Hmmmmmmmmmmm. I just can't help but laugh my ass off at that remark!! :D

LOL - I was thinking this, too. :D

[mom24boys]

Mornin' Ok what is going on in here..I was gone for a week i get back and STILL NO PICS???whats up with that? huh? where are they HUh? HUH? HUH? ya missed me right?
*grin*

[joed]

Mom24, welcome back to the nuthouse ;>

OK, here's the fitday summary from the past wk, & the first day I used it:

8/8
source gms cals % total
Total 2738
fat 52 471 19%
sat 11 97 4
poly 19 173 7
mono 13 113 5

carbs 357 1036 43
protein 231 925 38
booze nah

7/27
Total 3351
fat 56 508 17
sat 9 81 3
poly 21 188 6
mono 19 167 6

carbs 540 1698 57
protein 194 776 26


I added flaxseed to the morning oatmeal, 6 more egg whites/day, brown rice instead of wild, & counted the fish oil caps (3 gm). Deleted 1/2 of the rice/grains & 1/2 the fruit. I noticed significantly less fullness in my stomach after eating this wk.

Comments/suggestions?

[ChocoChick]

I noticed significantly less fullness in my stomach after eating this wk.

Is this a good thing? Can't tell if you are saying you felt hungry or if you are simply comfortably full (as opposed to over-full previously).

[joed]

Just comfortable as opposed to overly full. Thanks.

[Be-Be]

Hi, joed. I'm back and I attached your souvenir.

[joed]

Ahhhhhh, PICS.

Glad to see you.
Back I mean.
Did you win anything throwing the balls?

[joed]

Cajun has posted pics in the Women over 35 Pic Thread at the top of the page. Take a look & heap the compliments on her; she deserves it.

2305 on a monday night & I'm the only 1 online here except for a drifter from some other place. I'm waiting 'till he leaves so we can have Cajun & BB's pics all to ourselves.

[pammiejoe6]

LOL joed seems to me like youre the only one talking abou me in here...hehehee

you KNOW i would have commented on the "things are happening down there" comment if i had been a good little girl and been in here a little more often...sorry my friend....things have been crazy round here....i swayah ill try to get better at this visiting shtuff kay dahlin?

heh

i think youre the kewlest!

talk to you soon hun!

[mom24boys]

ohhhh Joe you ignored the question. hehehe

[jaguarr]

ohhhh Joe you ignored the question. hehehe

LOFL! Joed, it's entertaining as hell to watch you dodge the ladies on this particular issue. You should take over as the White House Press Secretary, my friend. :D

jag

[mom24boys]

we will eventually wear him down ya know. *grin*

[ChocoChick]

we will eventually wear him down ya know. *grin*

I sure hope so. The suspense is killing me! :)

[joed]

<joed with a devilish grin>

[joed]

Yesterday's WO was back & biceps:

Deadlifts, 10-8-7, working up to 3/10 before upping weight
Dumbbell (db) shrugs, 10-9-9, working up to 3/10
1 arm db row braced against bench, 12-10-10, up to 3/12
Standing BB curls, 10-8-7, working up to 3/10
Regular & reverse db wrist curls, 12-10-10, up to 3/12

Walked for 45 min in the AM, lifted in PM. No stairstepper, felt a little tired.

[Hibiscus09]

Good job, joed! Get a good night's sleep so you an be all rested up for your cardio :)

[joed]

Thanks Hibby. Hope you cut a big pile of ZZZZZs tonight too.

[pammiejoe6]

get some sleep you sneaky devil...

[joed]

Curiosity/boredom got the best of me & I wandered into the Female forum tonight. Kinda scary over there looking at threads titled: Girls opinion on virginity; body odor; your opinions on my amigo; and, last but not least, body building makes boobs small?

I think I'll go to bed now; hope I don't have nightmares about any of this. Let's see...3 sets of 10...lift the weight, hold at the top, squeeze, lower slowly and under control, slow down at the bottom of the turn, don't release the tension...zzzzzzs

[joed]

Pam, you caught me stumbling into the bedroom talking to myself.

[Hibiscus09]

LOL, joed! There are some really nice journals over there -- check out the journal section instead. :D

[jaguarr]

LOL! Wandered into a rough part of town last night, did ya, joed? :D

jag

[ChocoChick]

Yeah, the journals are ok. The stuff on the boards themselves has really deteriorated in the last 4-5 months. Most of the more knowledgeable posters have left and there's been a huge influx of little boys and girls. Grrrr.

[GSCampbell]

"bodybuilding makes boobs small?".


Does this include "man boobs?" :D

[joed]

Thanks Hib & dbfl; it's kind of like needing a searchlight to get thru a pyramid over there sometimes. Yeah Jag, sometimes I just get chills up my spine reading some of that crapola. GSC: if it does, we're going to market it & make some big bucks; who knows, maybe we'll buy the whole Bally's franchise & turn it into a 24/7 operation for folks who are starting to deadlift after ~10 yrs.

Enough of this tomfoolery, or whatever they call it. Walked my usual 45 mins today, then worked out & stair stepped which I'll post tomorrow. Feels like not such a clean day on the vittles: had eggplant parmesan & pasta for lunch.

Tomorrow, tomorrow,
I loves ya, tomorrow,
You're only a day away.

[pammiejoe6]

hehehe you so crack me up silly....

sleep well yourself babe...talk to you soon!

[Hibiscus09]

I love eggplant parmesan!! Yum.

[mom24boys]

arent those kids back from vacation with those cameras yet? *grin*

[joed]

Not yet...

[mom24boys]

LOL and they will be home when?

[jaguarr]

I came in here and saw joed quoting songs from "Annie" and felt sorry for him because he knew the words, but then I realized that I knew what he was referencing and then I felt sorry for ME! :eek:

Hope you're having a great day, man!
jag

[joed]

Not REALLY sure, mom24. Thanks jag.

Yesterday walked for 45 min. in AM. Workout later was chest, shoulders, triceps.

Bench Press 10-9-9.
DB pullovers 12-12-12, will do these once more next time since I struggled with them.
Chest dips, still LOL 9-7-7.
Shoulders: rehab exercises went well, increased by 1 rep.
Triceps: DB lying tricep extensions 10-9-9.
Tri kickbacks 11-10-8.

Added an extra couple of minutes on the stair stepper to get to 16 mins. About 5 mins of stretching afterwards, felt good. Then used the Hang-Up machine, where you lock your legs in & tilt backwards; didn't go completely upside down but about midway between horizontal & head-down vertical. Result: spine lengthened a little & certain parts flopped in the opposite direction of where they usually are.

[ChocoChick]

Then used the Hang-Up machine, where you lock your legs in & tilt backwards; didn't go completely upside down but about midway between horizontal & head-down vertical. Result: spine lengthened a little & certain parts flopped in the opposite direction of where they usually are.

:eek: Sounds scary!!!

[pammiejoe6]

:eek: Sounds scary!!! hahahah definitely does!

hope all is well with you hun! have a fab evening!

[harleygirl]

Then used the Hang-Up machine, where you lock your legs in & tilt backwards; didn't go completely upside down but about midway between horizontal & head-down vertical. Result: spine lengthened a little & certain parts flopped in the opposite direction of where they usually are.

Okay, you've got us. We DON'T want pictures of this. First, are you sure you're doing these right? 2nd - Are you sure you're wearing the correct protective gear for these??

lol

[Hibiscus09]

Happy Saturday morning, hot stuff! ;)

[joed]

dbfl & Pam: it's only scary to those who don't have parts that flop. Hib, since you're one of those with an accent, I'll just say "Moanin' Miss Hibby". Harley: they don't make protective gear large enough ;> In case you haven't seen one (Oh no, here come the cracks about one what), here's a link to it:

http://www.healthyback.com/store/relaxing/inversiontable.htm

[joed]

Walked for 45 mins today with an overcast sky & 60 degrees, but humid like back east. Pace wasn't that fast, heart rate felt like it was in the 120's. Meant to do some shoulder rehab work today but didn't get to it; instead did some things around the house & errands that I've been putting off since wednesday. Overall a good saturday. Tomorrow planning to go over to the local rec center once again to check out the gym equipment more closely & just wander around to get a feel of the atmosphere in the place.

Have a good sunday.

[jaguarr]

Don't be skimpin' on that shoulder rehab stuff, joed! :)

So how do you like your inversion table? I've thought about picking one up as I think it would help to reduce needed trips to the chiropractor for me. I'm assuming you get a good stretch on the spine from it, but does your back ever pop back into place at all while you're using the thing?

jag

[joed]

Jag, I don't have much of a prob with my back popping out of place, but I know someone who does/did & he uses the table almost daily as an aid. It's made so you can hang perpendicular if you want to & it's solid so you can do twists or crunches in addition to just hanging there if you need to, to get the spine realigned. I usually don't do straight up & down, more of at an angle so my back is supported by the table, but I get a good, gentle stretch out of it that feels relaxing after a few hours in a chair. For us, well worth the $.

[joed]

Went to the local rec cntr to check out the gym & other facilities. Gym has everything I think I'd ever need: Free Motion machines for seated leg press/curl, leg extension, pullover, arm extender, hamstrings, abs, chest, lat row, pulldown, pec fly/rear deltoids, arm curls, cable cross; a dozen treadmills, half dozen ellipticals, sitting cycling, & stairmaster. Separate free weight area with 2 squat racks various Hammer Strength benches, calves, assisted dip/chin setup, leg press sled, long row of dumbbells up to 100 lbs (in sequence!), & oly weights on racks. Floor-to-ceiling mirrors in this area only.

Atmosphere: no nonsense. Quiet except for the clanging of the machines/free weights. TV's along 2 walls but folks were wearing the earphones. Large windows darkly shaded looking out into the surrounding park. 3PM - about a dozen people in there, mainly on the treadmills/ellipticals, a few on the machines, 1-2 on free weights. A filing cabinet where regulars can file their journals.

In a separate bldg. there is an oly size pool with times set aside for lane swimming, a 2nd pool for the teens/adults to oogle each other, & a 100 degree therapy pool for rehab exercising, etc. A 3rd bldg. has a 2 story climbing wall, bb & handball courts, with a walking/running track & some cycling machines above the perimeter on 2nd floor.

I'm thinking of joining to augment the exercises I do at home, & maybe swim as an additional type of cardio.
Comments?

[jaguarr]

Went to the local rec cntr to check out the gym & other facilities. Gym has everything I think I'd ever need: Free Motion machines for seated leg press/curl, leg extension, pullover, arm extender, hamstrings, abs, chest, lat row, pulldown, pec fly/rear deltoids, arm curls, cable cross; a dozen treadmills, half dozen ellipticals, sitting cycling, & stairmaster. Separate free weight area with 2 squat racks various Hammer Strength benches, calves, assisted dip/chin setup, leg press sled, long row of dumbbells up to 100 lbs (in sequence!), & oly weights on racks. Floor-to-ceiling mirrors in this area only.

Atmosphere: no nonsense. Quiet except for the clanging of the machines/free weights. TV's along 2 walls but folks were wearing the earphones. Large windows darkly shaded looking out into the surrounding park. 3PM - about a dozen people in there, mainly on the treadmills/ellipticals, a few on the machines, 1-2 on free weights. A filing cabinet where regulars can file their journals.

In a separate bldg. there is an oly size pool with times set aside for lane swimming, a 2nd pool for the teens/adults to oogle each other, & a 100 degree therapy pool for rehab exercising, etc. A 3rd bldg. has a 2 story climbing wall, bb & handball courts, with a walking/running track & some cycling machines above the perimeter on 2nd floor.

I'm thinking of joining to augment the exercises I do at home, & maybe swim as an additional type of cardio.
Comments?

Sounds like a pretty decent setup. I sometimes contemplate rejoining one of the local gyms just to have access to the pool, jacuzzi and sauna. If you think you'd be comfortable working out there once in awhile, and it's reasonably priced, I don't see why not. There's a lot there to supplement your workouts and enable you to add some variation to your workouts from the sounds of it. You could always check the place out at a few different times over the next week, particularly timeframes that you'd probably be working out, and see how the atmosphere is. Sometimes the atmosphere is different at different times of the day.

Thanks for the info on the inversion table, btw. I may have to go try one sometime and see how I like it.

jag

[Gunn27]

Sounds like an excellent setup to me joed, I'd certainly consider joining such a facility if it were on offer near me. Unfortunately where I live the two gyms have no pool, and the community pool has no gym. :confused:

I really like a swim after a workout, excellent low impact cardio... lucky for me I have one in my backyard but, in these parts that is only an option June thru August.

[joed]

Thanks for your thoughts jag & Gunn.

[joed]

Something very interesting to me is happening here. During the past 10 days I've been in a quandry about what to write in my thread; seems, compared to some others, to be a ho-hum (yawn) as far as threads go. So to get a clearer perspective for myself I've kept track of the number of reads.

To my utter amazement, there have been 1,035 reads in 10 days. That's a lot of eyes. I don't know who all of you are, especially those who are <lurking>, but I'm touched and you're an inspiration to me. I hope I am to you too.

[Hibiscus09]

Have you been nakey and/or doing interesting stuff in here? Perhaps you're attracting voyeurs. :D

I'd like to do the swimming thing too. The pool at our gym isn't long enough to do laps. Brian keeps talking about putting a lap pool in the back yard. That would be cool! There's a nice one at Kiawah, but we're not there enough lately. :p

You're an inspiration to us too, sweetie! :)

[Be-Be]

Something very interesting to me is happening here. During the past 10 days I've been in a quandry about what to write in my thread; seems, compared to some others, to be a ho-hum (yawn) as far as threads go. So to get a clearer perspective for myself I've kept track of the number of reads.

To my utter amazement, there have been 1,035 reads in 10 days. That's a lot of eyes. I don't know who all of you are, especially those who are <lurking>, but I'm touched and you're an inspiration to me. I hope I am to you too.

Feel free to write more descriptive narratives of your walks. :)

[mom24boys]

morning joed.......*thinking some one is gonna have to find out that gym location and maybe pay some one off to snap a few pics for us*. LOL

[jaguarr]

morning joed.......*thinking some one is gonna have to find out that gym location and maybe pay some one off to snap a few pics for us*. LOL

LOFL! They're starting to get real creative on ya over this pic thing, joed! :D

jag

[kimsquit]

When Joed does post a photo, it'll probably have one of Jag's giant black dots covering everything but his toes

:)

[joed]

You're right jag. Chris, once dbfl posted a pic of her legs; maybe I'll do the same with 1 leg sticking out from the dot (flexed of course).

Weigh-in on sunday still showing 200 lbs. My plan for this wk is to drop 100 cals/day (down to about 2600-2700) & increase the cardio - probably do the stairstepper everyday to see if I can get anything going. This is unusual for me; in the past when I've dieted the weight started coming off me the first wk, by the 2nd I was losing 2 lbs/wk. My wife laughs & says now I know what it's like for a woman; but she also thinks I'm going thru male-o-pause, or whatever it's called, you know - THE CHANGE. She may be right. For the past couple of months I've been waking up at night, 2-3X/wk, in a pool of sweat & the bedroom temp is not hot. "Oh yeah" she says "they're hot flashes." I tried to get her back by saying "Well you've had them too" but she'd have none of it. She looks me square in the eye & says "Women bodybuilders don't have hot flashes...we have power surges!".

[mom24boys]

I think i like your wife *grin*

[harleygirl]

morning joed.......*thinking some one is gonna have to find out that gym location and maybe pay some one off to snap a few pics for us*. LOL

Just so happens I live in the Denver area also. Shhhh.......we need to get some more details from Joed about the location of this rec center. I did just buy a digital......

[joed]

Harley, does it have a telescopic lens? You've got to prepare me about whether to keep looking inside the gym or out the windows too.

It's been humid here for the past wk or so. Walked for 3 miles this afternoon & the clouds were darkening. Not much wind though & just a few sprinkles on me before I finished. They're repaving the streets around here & can't seem to get away from the beep-beep-beep sounds those big orange trucks make when they're backing up.

Getting ready to make dinner now: romaine salad with tomatoes, cukes, red onion, & some homemade oil/vinegar dressing; boiled new red potatoes; broiled halibut steak with a sauce of freshly squeezed orange juice, no salt tomato sauce, & some herbs. Fresh mango for desert. I won't have any wine since I want to lower the calories again this week.

Have a great evening.

[ms_mac]

Harley, does it have a telescopic lens? You've got to prepare me about whether to keep looking inside the gym or out the windows too.

It's been humid here for the past wk or so. Walked for 3 miles this afternoon & the clouds were darkening. Not much wind though & just a few sprinkles on me before I finished. They're repaving the streets around here & can't seem to get away from the beep-beep-beep sounds those big orange trucks make when they're backing up.

Getting ready to make dinner now: romaine salad with tomatoes, cukes, red onion, & some homemade oil/vinegar dressing; boiled new red potatoes; broiled halibut steak with a sauce of freshly squeezed orange juice, no salt tomato sauce, & some herbs. Fresh mango for desert. I won't have any wine since I want to lower the calories again this week.

Have a great evening.

Your dinner sounds so yummy! Enjoy!

[joed]

Thanks ms; how many days left before you head down to the states?

[mom24boys]

Mornin Joed...is today picture day? huh? is it ,is it? huh? HUh? I DIDNT HEAR YOU HUH?

[ms_mac]

Thanks ms; how many days left before you head down to the states?

Heading out early Sat morning. I am so excited! My youngest daughter, who is 14, is counting down sleeps! Can you believe that .....at her age?

[jaguarr]

Watch out for papparazzi when you go out, now, joed! LOL! :D

jag

[joed]

Define these words:

Sarchasm - the gulf between the author of sarcastic wit and the person who doesn't get it.

Coffee - the person upon whom one coughs.

and finally, Lymph - to walk with a lisp!

[Be-Be]

I did it! I did it! I got a picture of Joed. But he doesn't really look like I expected him to...

[Gunn27]

I got a picture of Joed. But he doesn't really look like I expected him to...Same here, he's a lot taller than I thought! ;)

[mom24boys]

naw thats not joed..I think its his uncle.

[joed]

hehehe. At least this guy's not holding kettlebells that look like olives with handles.

<BB checking our clubhouse for relaxation & a laugh before going to one of the biggest interviews of her life. What a gal!>

[jaguarr]

I'm assuming those are workout gloves you're wearing in that picture, joe?

jag

[joed]

Yeah, it's really a disguise to throw Harley off the trail.

[harleygirl]

I'm not easily thrown!!!

[ChocoChick]

Yeah, it's really a disguise to throw Harley off the trail.

I dunno about you Joe. Have you seen HG's pic? I would think you'd enjoy having her on your trail ;)

[mom24boys]

I dunno about you Joe. Have you seen HG's pic? I would think you'd enjoy having her on your trail ;)


dbfl...i think ya forgot, this is joed..what are the odds he HASNT seen HG's pic? LOL

[joed]

[QUOTE=joed]hehehe. At least this guy's not holding kettlebells that look like olives with handles.../QUOTE]

To clarify, I'm talking about the skinny guy in the Russian soldier's hat with altoids that was sent to jag awhile back.

mom24 & dbfl: Harley's posted pics??? Where? It's true, I haven't seen them. <joed taking hg aside "It's become almost standard practice when someone posts pics to send a PM to me or one of the other pervs so we can spread the word. If this is true, [shaking his finger] don't let it happen again or else I'll tell everyone but you when I post mine.">

[ChocoChick]

I guess I am really getting old... my mind is starting to go! I could have sworn HG posted pics. Apparently, I have confused her with someone else. Whoever the someone else is really looks good! LOL.

[joed]

...Whoever the someone else is really looks good! LOL.

Sit down, close your eyes, take a deep breath, listen to my soothing voice...your whole body is getting tired...relax...think about the pics...relax...where...

[ChocoChick]

It was someone on this board. Big help, huh? And it wasn't Someday or Hibby -- I'd remember/recognize both of them. And it was in a journal. Maybe Ms Mac?

Lemme check....

[joed]

Yesterday's WO was chest, shoulders, & triceps.

Bench press 10-9-9
Dumbbell pullovers 12-12-12; at goal here but gonna go same reps next time because I struggled to get last 12.
Chest dips 9-8-7

Shoulders: rehab exercises continue; increased the reps by 1 on lying side lateral raises; others were the same.

Triceps: db lying tricep extensions 10-10-9
kickbacks 11-10-10, working up to 3/12.

Stairstepper 15 mins, working up to 20 before increasing the tension.

And that's that.

[joed]

Maybe kiwigirl?

<joed closing his eyes, relaxing, breathing deeply, trying to get on dbfl's frequency...>

[ChocoChick]

It was Ms Mac. On the 2nd or 3rd page of her journal.

Sorry for the mix-up. I am going back to bed now... maybe tomorrow will be better.

[joed]

Whew, that was a close one.

Ah yes, remember them well: post #33

http://forum.bodybuilding.com/showthread.php?t=523948&page=2&pp=30

[ms_mac]

HAHAHAH!! I will have to post some new ones now! I have put on a good 15 lbs since those were taken. Definitely pudged......I mean bulked up!

COme on now Joed, your turn.

[Hibiscus09]

harleygirl has posted pics before! She's blonde, beautiful and has great muscles, if I remember correctly. . .


Sarchasm - the gulf between the author of sarcastic wit and the person who doesn't get it.

Coffee - the person upon whom one coughs.

and finally, Lymph - to walk with a lisp!

This gave me a good laugh this morning! :D

Happy Friday, joed!

Hmmm, I just looked in her thread and don't see pics either. In fact, she discusses not posting them. I swear I thought that was her earlier that I'm remembering. Who's the beautiful blonde with the nice muscles? LOL

[ChocoChick]

harleygirl has posted pics before! She's blonde, beautiful and has great muscles, if I remember correctly. . .

Hmmm, I just looked in her thread and don't see pics either. In fact, she discusses not posting them. I swear I thought that was her earlier that I'm remembering. Who's the beautiful blonde with the nice muscles? LOL

I think that might be Buffycat or something like that. If we're thinking of the same person, that is. She looks great, too.

Glad to see I'm not the only one who's losing it! :p

[Hibiscus09]

Nope -- I know Buffy! LOL Hmmmm. I've definitely lost it. :p

Oh, and Buffy does look great.

It came to me -- tickledpink is who I was thinking about. I'm a goober.

[jaguarr]

It's great to see you ladies helping Joe track down all these pictures. I know it means a lot to him. :D

Hey, Joe, how are those shoulder rehab exercises working out for you?

jag

[joed]

Well, gettin' pics is a team effort ya know.

I'm making slow but steady progress. Working these small muscles in the cuff is a long term proposition I think; for the ones I'm targeting the weight has to be small, & that can be discouraging if you just focus on the weight itself. But when you step back & look at the bigger picture, it can be fulfilling. As you know when we make a positive change in 1 place it sometimes shows up in other places too.

<Ramble off>

[ChocoChick]

Well, gettin' pics is a team effort ya know.

And you know I'm on your team, Joed ;) So where are the pics??? :)

[jaguarr]

I'm making slow but steady progress. Working these small muscles in the cuff is a long term proposition I think; for the ones I'm targeting the weight has to be small, & that can be discouraging if you just focus on the weight itself. But when you step back & look at the bigger picture, it can be fulfilling. As you know when we make a positive change in 1 place it sometimes shows up in other places too.

<Ramble off>

This is very true, joed, and I'm glad you've got this perspective. Taking time to fix the little problems sometimes allows us to take some big steps forward that more than make up for any sort of time that we feel like we may have lost. Kudos to you for recognizing that! Keep up the hard work, man!

jag

[joed]

<Warning: Ramble ON>

Sitting on a swing on the deck this AM drinking my black coffee in the sun. The swing is close to a couple of big white snap dragons on either side of it, & a bee lands on the arm of the swing opposite the side where I am. Just sits there looking at me for a minute or two, then flies silently to the plant & hovers around. Some bees make noise when they fly but this one didn't; after awhile it flew back to the same place on the swing arm but this time was facing the flower with its back toward me. It was a yellowjacket with these black V's on it in a cool design - yellow, black, yellow, black, about 4 or 5 of each, & a couple of antenna jutting out from above its eyes. After another minute or so it takes off to the other plant, lands on it & goes from 1 flower to another, then returns to the same place on the arm, again facing away from me. Poised on the arm like that it reminded me of a jet in the catapault of an aircraft carrier ready to take off. This went on for about 10 minutes until I finished my coffee & went inside. Wonder if that yellowjacket was thinking "I'm so much luckier than humans because they have to pay for their food." <Ramble OFF>

[joed]

And you know I'm on your team, Joed ;) So where are the pics??? :)

And a fine team player you are. I'd say the pics are coming but one of the pervs would take that expression & run with it. (they are coming...)

[joed]

Weighed myself this AM, lost 2 lbs, down to a svelt (in my dreams) 198. Here's the wk average from fitday:

Source Grams Calories % Total

Total / 2532
fat 45 406 18%
sat 10 91 4
poly 16 144 6
mono 11 98 4

carbs 339 1032 45
fiber 81 0 0

protein 211 843 37


So it was a fairly decent week. I'll keep the total cals around 2500 - 2600, macros about the same too. Wish fitday would calc the cholesterol, but I can do that manually. Blood pressure this AM was 135/86, pulse 78; wanting to get it down into the 120s/70s range, pulse 60s.
Have a terrific sunday everyone, unless you've got other plans.

[kimsquit]

Good job!

What did you eat during the week?

[joed]

Thanks Chris. A typical day might be, not in this sequence, oatmeal, brown rice, beans, potato, salad with veggies, broccoli, baked or broiled fish, egg whites, almonds, flaxseed, fish oil caps, whey protein drink, strawberries & apple. I take a few other supps, but this is the food part.

BTW, how's the new family adjusting to life in the northwest?

[Hibiscus09]

So, no yicken? Are you a veggie? I feel like all I eat is chicken, chicken and more chicken. :p

Happy Monday, joed!

[GSCampbell]

I feel like all I eat is chicken, chicken and more chicken. :p

I have all kinds of inappropriate dirty things I could say here but I'll just smile instead ;)

[kimsquit]

Thanks Chris. A typical day might be, not in this sequence, oatmeal, brown rice, beans, potato, salad with veggies, broccoli, baked or broiled fish, egg whites, almonds, flaxseed, fish oil caps, whey protein drink, strawberries & apple. I take a few other supps, but this is the food part.

I think Hibby meant are you a vegan, not a veggie *chuckle* although most mornings I could probably be classified as a walking vegetable.

how do you space out your meals? is there a time of day that you stop eating carbs or is each meal a balance between carbs, fats & protein?

(just curious)

:)

[jaguarr]

You're making pretty steady progress there, joed! Gotta love it when you have tangible evidence that all this stuff is working, eh? :)

jag

[mom24boys]

hmmmm its monday and still no pic ?????????whats with that joed? huh? where's the pics?

[joed]

No Hibby, I eat everything but chicken isn't one of my all time favs because I can't quite figure out how to cook it without it tasting dried out. GSC you're a devil. Chris I tend to eat about every 3 hrs, & enough carbs at dinner that I don't eat any afterwards. Meals aren't always balanced but I'm working on that; even at 2600 cals./day I don't feel hungry so maybe I should lower the carbs some & raise the protein. You're right jag, & for me once the weight starts coming off it continues dropping. Mom24, you're back; pics are on the way, you'll see.

[mom24boys]

pics are on the way from where? did you use the same ups as harley girl? LOL
an FYI- Rotisserie (or however ya spell that) is a good way to have moist chicken.

[joed]

Well we've still got the pony express here. Thanks for the tip, I'll try that. A slow cooker didn't do too bad, but baking or broiling chicken just doesn't work for me, DK why.