Chi_town's - Some day I'll train again thread. LMAO

[Original Poster]

Ok it's official......I started under my new trainer/nutritionist.

For those who may not know, I am training under the guidence of John Hansen. John is a two time winner of Mr. Natural Universe and one time winner of Mr. Natural Olympia. He has competed all over the world and has been to the top in his class. John was only one of two people I was considering her in the Chicago Area to train me.

Here is John's site.....for those of you who might want to see what he's about.
http://www.naturalolympia.com/

Anyway, this is the start of my preparation to get as lean as I can by the Arnold Classic. Things will be tweaked as I go along. I will be meeting with John again face to face in the next 4-6 weeks and then things really buckle down (the real cut to the Arnold :eek: ).....and I'll be seeing him every month and as often as every two weeks the last month or so. We are treating this like a precontest diet, probably without the water depletion. I am not sure where I will get too, but my original goal was 7-9%. If I can get lower then that...great. :)

I am your classic endo/meso (more endo) who likes to enjoy life. Of course, I have had enough of not being as lean as I would like....at least once I will do this....and the TIME IS NOW !

I will try and chronicle my journey under this program in this thread. I'll be posting my nutrition and WO's and such. How detailed will depend on time I have certain weeks.

My nutrition is this in a nutshell for the present moment:

WO days: 2800 cals, 205 gr carbs, 8 meals a day.
Non-WO days: 2500 cals, 150 gr carbs, 7 meals a day.
Fat intake on all days stays between 19-24% with more then 1/2 coming from flax oil and healthy fats.

I'll post a more detailed sample of daily nutrition when I get time.

I'll detail my new training split in the next few days as well.

My starting BW is 228 lbs and my Bf according to my tanita scale is somewhere between 15-17% BF. I was going to get floated but opted not too ($$ and time). Regarless of my present BF, these first few months I will only care that the direction is correct, not how correct the number is. I'll worry about exact BF levels as I lean out and approach my goal. My Master has told me to just use the tanita as a guage and let my waiste and mirror be my main way of measure for now.

Height: 5'10"
calves:18"
quads:24"
waist:37"
bi: 17" :( (this I don't like...makes me feel small)
forearm: 13" :( (not liking this much either)
chest: 44"

I'll never has a small waiste, it's just not in the genes. I'll have to live with a certain amount of size loss towards the end of this, but I am actually hoping to increase lean mass a bit overall. This is about getting cut.....I can gain mass in larger amounts later.

[Original Poster]

A few before pics....be gentle !

[Original Poster]

more b4 pics

[Original Poster]

.......and my best impression of a big back ;).

[nick912]

Dude you are big man! Single digit BF would look super tough!
I always wanted to look into a nutritionist but with my small Uncle Sam paycheck it aint happening! :D

Good Luck

[Gator]

well chi..
keep us in the loop on this one..
ive thought of goin to john in the past for help but never jumped at it..might be he tweak i need as well--
hes a great guy who will work for u to get u where u wanna be..
have fun and keep in touch !!!

great pics..the funs just starting--youll be whining in no time..hahahahhaaa

Gator

[Hibiscus09]

Sounds great, Pete! :) I know you'll do fantastic and get to where you want to be. You look nice already and it's easy to see you have plenty of muscle mass. Now you'll have to just say no to wine :eek: and margaritas :eek: :eek: and you'll be looking mega buff at the Arnold. We'll all be keeping tabs to make sure you stay in line!

Makes me want to cut for the Arnold. I think I'll wait until New Year's. When's the Arnold? LOL I'm going to go to the Women's Finals. Fitty gave me a ticket. :D

Good luck sweetie! Kick ass! :)

[Gunn27]

*Subscribes* Good luck on this quest Chi, I look forward to following your progress and learning from your experience.

[GREENFEATHER]

Was that a leg or a wool sock?:D And that was me being nice damnit!! LOL!! Good luck bro, we're not on the same page right now. You'll do just fine, from the looks of his site, you're in good hands. Oh yea, almost forgot something.......






















WOW STRONG ARMS!!! :D

[jaguarr]

Was that a leg or a wool sock?:D And that was me being nice damnit!! LOL!! Good luck bro, we're not on the same page right now. You'll do just fine, from the looks of his site, you're in good hands. Oh yea, almost forgot something.......


Yeah, man. I was wondering why Petey was posing for pic's in his long underwear. :D

Seriously, Pete, my hat's off to you for this undertaking. You've got a good base to start from and it will be interesting to track how all this goes for you and see what sort of tortures John devises for you. I bet we'll learn a lot from your ordeal...er...I mean...adventure. :D

P.S. - You didn't mention how tall you are in your stats, btw. That would help perspective-wise.

Good luck and tear it up, bro!
jag

[Original Poster]

Thanks Hib :). I am counting on you all, along with John to kick me in the ass and keep me focused. Oh....so you are going to the Arnold ? :p Cool, Hibby......it will be fun to meet up with everyone again.

Gator,
Don't be such a stranger and I am sure you'll get the lowdown on how I am doing.

Gunn27,
Thanks!

Greenfeather, LMAO.........it was the lighting :eek:. why did the legs look hairy ? LOL

Jag,
Thanks for the support. I am 5'10" BTW.


Oh..........BTW.........My Master goes to the Arnold every year. I am hoping to hook up with him and invite him out for a beer.

[phikappa]

Go get 'em, Tiger!

[joed]

Will be following your progress with great interest. We've got your height & weight; just for the record, are you over 40 yet, or would you rather not say right now?

[Original Poster]

Will be following your progress with great interest. We've got your height & weight; just for the record, are you over 40 yet, or would you rather not say right now?


Joed,
LMAO...........I don't have a problem saying how old I am.
I am 39...........will be 40 on Dec 6th. :eek:

Thanks Phikappa !
Remember to stop by and kick me in the ass if you see me slackin.

[fitnessman]

Pete this will be awesome to see the progress.

Yah...I "gave" Hibby a ticket...LMAO! :D

[NuclearArms]

Oh..........BTW.........My Master goes to the Arnold every year. I am hoping to hook up with him and invite him out for a beer.

We'll have a beer or several.

Looking forward to keeping up with this MMM Bop thread.

[fitnessman]

Looking forward to keeping up with this MMM Bop thread.

YES! That pub across the street has a very nice Stout! :D

[fitnessman]

Flashback!

[mom24boys]

just something about those calves * sigh* LOL hiyas Chi :)

[Minotaur]

Good luck Pete! Kick butt! ;)

About the waist size, yeah it is genetic, but not necessarily fat storage. A lot of ones waist size has to do with size and width of the hips. Not to mention developed muscle. I'll be happy with losing the excess fat and having a tight muscled torso, regardless of its size.

[Mark1T]

Pete,

Your Trainer choice is very impressive, and your goals are admirable, as well.

No luck required - with your knowledge and your Trainer, your goals will be met.

Best,

Mark

[Mr. Someday]

Good luck Pete! Kick butt! ;)

About the waist size, yeah it is genetic, but not necessarily fat storage. A lot of ones waist size has to do with size and width of the hips. Not to mention developed muscle. I'll be happy with losing the excess fat and having a tight muscled torso, regardless of its size.


Ditto to what Minotaur said....I got to 4% bf and still had a 36" waist (that was 214#'s). I have a 36" waist at 250#'s too (albeit a little bit snugger!!:D ).

Good luck Chi. I know for me, once you've been there, it's tough going back! I certainly would push past 9% as the changes that come between there and say 5% are really freakin' cool!

[~*IronBelle*~]

Yeah, man. I was wondering why Petey was posing for pic's in his long underwear. :D


Yeh Jag... it's NOT allowed is it! LOL. ;)
(Well not unless your an old tart in Kiwiland anyway.) Hahaha!

This is gonna be interesting Chi...

Your legs are gonna be H U G E!

LOL!
;) :D

[someday]

did i miss this ....what is your timeline? when do you hope to accomplish your goal?

regardless, best of luck and you know we'll support you all along the way.

[joed]

Flashback!

How would ya like to be working in the pub across the street & tell these three it's last call?

[~*IronBelle*~]

LOL> I would have no problems. I'd just switch the power off and hide. No power, no pump action, no pump action, no drinkie pooh's. LOL.

[ShadowRydr]

Good Luck Chi!

[Original Poster]

just something about those calves * sigh* LOL hiyas Chi :)

Hey Lisa, thanks for stopping by. If you like the calve pic, you should love my Halloween Pic. LMAO....;)

Shelli,
Time frame is the Arnold......march 3rd, 2006.

Mino,
I came to terms with waist limitations. For me, I don't care about the size of my waist, as long as I get lean.

Steve,
Thanks for the support. You know it was all of you who compete in our section that inspired me to suck it up and just do this. I'll be happy with sub 10% for now, but I am sure as I get there I will probably be looking for even more. I'll see when the time comes.


Mark1t,
Thanks for the support. Long time no see.

[Original Poster]

joed, Shadow, ironbelle and fitty......I almost missed you all.
Thanks for stopping by.


Fitty,
That pic is so........1980's LOL........you know we are all better looking today, then in that pic. :)

The beer consumed at the 2006 Arnold classic will taste even better, then last year. I just hope Laura Mark doesn't stalk me again at the pub, like last year. Of course I expect us to have even more people from our section get together for this one.

[Original Poster]

My split has went to a 4 day one:
All exercises are increasing weights for each subsequent set.


Mon:

chest:
bench 4 sets - (12,10,6x2)
incline db press 3 sets (10,8,6 reps)
flys 3 sets (10,8,6 reps)
DB pull-overs 2 sets (10-12 reps)

tris:
Pushdowns 3 sets (12,10,8 reps)
Skulls 3 sets (10,8,6 reps)
dips 3 sets (10,8,6 reps)

calves:
Seated calve raises 3 sets (20,15,12 reps)
standing calve raises 3 sets (12,10,8 reps)

Cardio immediately following WO.......30 mins treadmill (135bpm)


tuesday: abs/legs

Abs:
Hanging knee raises 3 sets (30 reps)
kneeling rope crunches 3 sets (20-25 reps)

Legs:
Leg ext 3 sets (15,12,10 reps)
squats 4 sets (10,8,6x2)
leg press 3-4 sets (reps 12, 10, 8, 6) (will substitute walking lunges some weeks)
leg curls 4 sets (12,10,8,6)
SLDL 3 sets (10,8,6 reps)

Wed: Off form lifting but 40 mins am cardio.

Thursday:delts and calves
delts:
seated DB press (Arnold's) 4 sets (12,10,8,6 reps)
side lateral raises 4 sets (12,10,8,6 reps)
upright rows 2 sets (8-10 reps)
bent over Lateral raises 3 sets ( 10,8,8 reps)
bb shrugs 4 sets (12,10,8,6 reps)

calves:
Donkey calf raises 4 sets (20-30 reps)
leg press calf raises 3 sets (10-15 reps)

+30 mins of cardio immediately following lifting.

Friday: abs/back/bis
abs:
verticle leg raises 3 sets (20-30 reps)
Crunches 3 sets (30-40 reps)

Back:
close grip pulldowns (v-handle) 2-3 sets (10-12 reps)
wide grip pull ups 3 sets (18-20 reps total, no matter how many sets it takes)
bb rows 4 sets (12,10,8,6 reps)
cable rows 3 sets (10,8,8 reps)
deadlifts 3 sets (10,8,6 reps)

Bis:
incline curls 3 sets (10,8,6 reps)
bb or ez bar curls 3 sets (10,8,6 reps)
hammer curls 2 sets (8-10 reps)
wrist curls 3 sets (15,12,10 reps)

+30 mins of cardio immediately following lifting.

Sat & Sun: OFF, no lifting and no cardio for now. LOL

There are no cheat days or meals for me at the moment. John plans on playing his cards only when they are needed.

[Gunn27]

Solid looking program Chi. I'm curious about your Wed morning cardio, will you do that in a fasted state? I find the fasted/fed cardio debate interesting and I wondered what your thoughts were on that. Thx

[Original Poster]

First thing AM......mt stomach.
But my last meal is protein and fat the night before. So there should still be some circulating FFA's and protein to get me through a moderate duration/intensity cardio session.

[Mataz]

So you have
27 sets for Mon
23 for Tues
24 for Thur
32 for Fri

Waaaaay to much imo, I do 30 sets a week Total.
Btw......17" arms are VERY good size, your going to set yourself up for a let down if you think different :)

[batteryrequired]

Heya Pete...been a while I know but seldom get to scan thru the threads or reply anymore since the family keeps me hopping from one sporting event to the next. Just checked out your starting stats and pics. Don't worry about the waist line...mine is not the smallest that I would like either. Just get wide at the top and that will tapper it down visually.
By the way...in your front facing pics...did you drink a whole pot of coffee or something before getting them taken?!?!? Dude you look wired for sound....LMAO Good luck, work hard and don't cheat except when he tells you that you can. It will come together. You already look much better than a year ago or so. Plenty of time for the Arnold to get to what you want. Catch ya later.

[Original Poster]

So you have
27 sets for Mon
23 for Tues
24 for Thur
32 for Fri

Waaaaay to much imo, I do 30 sets a week Total.
Btw......17" arms are VERY good size, your going to set yourself up for a let down if you think different :)

some of the exercises are 2-3 sets......or 3-4 sets......what I listed was all the higher numbers. While it seems like alot of sets.....it's only sets for the back that seem like a bit of excess. Just about every day is 2-3 body parts, so I don't see why 8-12 sets per body part is that extreme.

The guy who is training me, will make adjustments as needed I am sure.

[Original Poster]

Batts,
Thanks for stopping by and the words of encouragement.
Don't be such a stranger !

[someday]

Solid looking program Chi. I'm curious about your Wed morning cardio, will you do that in a fasted state? I find the fasted/fed cardio debate interesting and I wondered what your thoughts were on that. Thx

no debate.....fasted works! both hubby and i have competed and done it w/o muscle loss. true believers here. chi...you'll be amazed how it speeds up your metabolism.

[Mataz]

More is not always better.

[Hibiscus09]

Fasted seemed to work for me -- as long as I didn't do high intensity cardio. I kept it at 120bpm. I've not tried to do it otherwise -- like for example faster, or HIIT, so I can't speak as to how those would effect my lean mass.

[NuclearArms]

I'll endorse the fasted, low-intensity, cardio. I kept a lot more mass this time.

[mom24boys]

morning Chi...LOl yea you did promise a Pan pic didnt ya :) Have a great day!

[MiamiSpartan]

Best of luck! You got an amazing coach there....



oh yea....GO GO SOX! :)

[fitnessman]

I'll endorse the fasted, low-intensity, cardio. I kept a lot more mass this time.

Yup! Me too!

[Mr. Someday]

The fasted state cardio and carb cutoffs have a sound reasoning - you are trying to deplete glycogen stores starting the night before (almost any competitive diet won't have you taking carbs in at night unless you WO at night and even then it would only be immediately after your WO). Your stores will continue to wean down overnight and then in the morning, your stores are low and thus the body reverts to using fat for energy. This is why empty stomach cardio is so damn effective. If you are really concerned about muscle loss, throw 5-10g of BCAA into a pre-cardio drink of say Crystal Light.

[ChocoChick]

Good luck Chi. I'm sure you'll do great!

[Original Poster]

morning Chi...LOl yea you did promise a Pan pic didnt ya :) Have a great day!


I still have not tried on my costume. I promise, when I do I'll take a pic and post it. LOL




Hey all.........yesterday was not a good day. I spent 8 hrs driving back and 4th between chicago and wisconsin..twice for work. :( Did not train because I decided to sleep more then 4 hrs. Got home late from wisconsin, ate dinner.....had my b4 meal bed and crashed.

So this morning is delts and calves. Heading to the gym in about 5 mins actually.

Tomorrow will be back,bis and abs.

Happy Friday !

[fitnessman]

Sleep was the best option Pete.

[mom24boys]

Have a good weekend Chi.

[jaguarr]

Sleep was the best option Pete.


Yeah, what he said!

Enjoy your weekend, ChiBacca! :D

jag

[ExCompetitor]

The fasted state cardio and carb cutoffs have a sound reasoning - you are trying to deplete glycogen stores starting the night before (almost any competitive diet won't have you taking carbs in at night unless you WO at night and even then it would only be immediately after your WO). Your stores will continue to wean down overnight and then in the morning, your stores are low and thus the body reverts to using fat for energy. This is why empty stomach cardio is so damn effective. If you are really concerned about muscle loss, throw 5-10g of BCAA into a pre-cardio drink of say Crystal Light.
I agree...i think this method also helps to ''train'' your body to better utilize fats for energy...

[Gunn27]

Thanks to all who posted about their fasted state cardio exprience. Frankly, I have been afraid to try this for fear of muscle loss, but in light of the opinons shared here I think this is where I need to go to reach my bf goals. I'll continue to use HIIT on days I have to do cardio later, and add in some early morning fasted cardio (running); is 20 mins enough or should I be going longer?

Didn't mean to hijack with my question Chi, sorry!

[Original Poster]

Gunn,
Not a problem. That is what these threads are for....exchanging info.........and yes journaling.


Todays WO was delt and calves

seated DB press (Arnold's) 4 sets (12,10,8,6 reps)
side lateral raises 4 sets (12,10,8,6 reps)
upright rows 2 sets (8-10 reps)
bent over Lateral raises 3 sets ( 10,8,8 reps)
bb shrugs 4 sets (12,10,8,6 reps)

calves:
leg press calf raises 3 sets (10-15 reps)
Hack squat machine calf raises 3 sets of 30 reps (10 toes pointed out/10 toes pointed straight/10 tos pointed in)
I did the hack squat machine raises today because I have not had time to see what donkey calf raises are. I need to do that. LOL

+25 mins of treadmill between 8-15% incline (4-4.3mph)

[GREENFEATHER]

Did you ever figure out what your calf pain issue was Pete?

[Original Poster]

Did you ever figure out what your calf pain issue was Pete?

Yeah, I blew them out doing those 36 rep hack squat calf raises....followed by 100 reps (4 sets) on the hydrolic calf raise machine........ending the last set of 20 at 404 lbs. :eek: It's all good now :).

[Original Poster]

Was dragging ass this morning, but ended up having a decent WO. :)

Back:
close grip pulldowns (v-handle) 3 sets (12, 10, 8 reps)
wide grip pull ups 3 sets (6 reps each)
bb rows 2 sets (12,10 reps)
Bent over DB rows 4 sets (10,8,6, 6 reps)
cable rows 3 sets (10,8,6 reps)
decided to skip deads.......back was fried

Bis:
incline curls 4 sets (10,10,8,6 reps)
ez bar curls 3 sets (10,8,8 reps)
hammer curls 3 sets (10, 8, 6 reps)

wrist curls 3 sets (15,12,10 reps)

+30 mins of cardio immediately following lifting

Decided to do abs tomorrow morning along with another 30 mins of cardio. :)

Nutrition on track so far. Not hungry at all. Eating 8 meals a day on WO days is tough believe it or not. LOL

Happy Saturday !

[jaguarr]

Funny how on those days we're really dragging, a workout is just the ticket for getting us back in gear, huh? Nice job, Pete! Hope your weekend's going awesome!

jag

[Natural_O]

Hello Everyone! Pete told me about this thread and wanted me to check in. I'm looking forward to totally transforming his physique over the next few months. I'm going to continue working with him to help him lose the fat and, hopefully, gain some muscle at the same time. I'm very confident that the routine and diet I gave him will work wonders and Pete is very psyched and determined to make it work and that's the most important thing! I'll keep checking in each week.

John Hansen
www.naturalolympia.com

[jaguarr]

^^^^
Hey, welcome, John. I'm looking forward to watching and learning from the tortures you put Petey through. :)

jag

[Original Poster]

Ahhhhhhh.....my Master showed up....very cool !

John,
I hope you answered my questions in that email I sent you ? Things are going well for a first week. Not hungry at all, training going very well. Of course I opted to skip deads today as back was a bit fried from all those rows, pull ups and pull downs.

Of course I still think I should be doing more cardio......but will do as I am told. I am sure you'll be playing your cards when you feel it is the right time to play them.

Thanks for stopping by John. You are welcome to come in here and comment or just to kick me in the ass anytime you want. :)

[joed]

Yeah, welcome John. Lots more of us are reading Chi's thread than posting in it, so you've got a bunch of us tagging along.

[Original Poster]

Full morning already..........

6:30 am : abs
3 sets hanging leg raises (30 reps)
3 sets of weighted ball crunches (30 reps)
2 sets of kneeling rope crunches (20 reps)

15 mins stepmill + 20 mins treadmill (135 bpm)

8am : Church

10:15 - Heading to softball game. Fall ball......I am head coaching my oldest's travel team.

Happy Sunday !

[LousianaRedneck]

Pete actually you don't look to bad, may be a bit of water retaining making you look slightly puffy.

[Original Poster]

Thanks redneck.

Well my team won 22 to 15. My oldest had one of her best hitting games ever. Fun was had by all. The parents are insane, they tailgate at every game now grilling up all kinds of goodies...buffalo wings, burgers, brats, hotdogs, italian sausage.....ect. Of course, I can only look at and smell it all. Last week with the sausages they even grilled up onions and peppers. These people are insane...but a bunch of fun.

My back has some serious DOMS that have set in from yesterday morning's Back and bi WO. It seems the changes that John has made to my program is having a good effect already.

Tomorrow is chest and tris :)




Oh.......and I almost forgot....weeks one's offical weigh in :eek: ;)

[Original Poster]

Pete actually you don't look to bad, may be a bit of water retaining making you look slightly puffy.

Those pics were taken the day after a weekend of slight indulgences..of course I was holding more water. LOL

[LousianaRedneck]

Those pics were taken the day after a weekend of slight indulgences..of course I was holding more water. LOL
Uh OH I shudder to think....:)
I know what it is like with you and mark together and indulging, I can imagine you alone....

[Hibiscus09]

Nice job on the abs and cardio, Chi! Congrats to the girls for winning their game. How did the weigh-in go?

[NuclearArms]

Those pics were taken the day after a weekend of slight indulgences..of course I was holding more water. LOL

WTF...

You got way too much estrogen there Pete.

[GREENFEATHER]

Those pics were taken the day after a weekend of slight indulgences..of course I was holding more water. LOL


I'll trade ya right now, I think I'm holding on to about 5 gallons. At least that's what the hell it feels like!! Go get em bro!!

[Original Poster]

Thanks Hibby ! They played great. My weigh in.....will be in my next post. :)

Rob,
LMAO
You will be cutting for the Arnold won't you ?
You know the beer tastes better being at a lighter BF% ;). LOL Probably because we have to drink it so infrequently to get leaner. :)

[batteryrequired]

Workouts are looking good Chi. Your sounding and looking pretty serious about this. Your gonna be lean and mean lookin come time for the Arnold. Keep up the good work. We need to also work on getting people thinking about the Arnold anyways and getting as many as we can there. Will be here before we know it.

[Original Poster]

Startiing weight : 228
Weigh in today............drum roll please...................
223.4
(I'll be doing measurements monthly)

chest:
bench 4 sets - (12,10,6x2)
incline db press 3 sets (10,8,6 reps)
flys 3 sets (10,8,6 reps)
DB pull-overs 2 sets (10-12 reps)

tris:
Pushdowns 3 sets (12,10,8 reps)
Skulls 3 sets (10,8,6 reps)
dips 3 sets (10,8,6 reps)

calves:
Seated calve raises 3 sets (20,15,12 reps)
standing calve raises 3 sets (12,10,8 reps)

+20 mins heavy bag work......smoking that thang ;)

[Original Poster]

Thanks Batts ! I am very determined. WO's are going well and so far so good on the nutrition front. I am sure John will be torturing me at the body resists the changes along the way.

I am sure this year will be a great year at the Arnold. I know, I'll be there for sure. The more the merrier from our section IMO. LOL

I know I have a long road ahead......but I WILL DO THIS !

[Natural_O]

Cool, Pete, 5 pounds in a week. That's to be expected from the water retention, etc. Especially if you pigged out the night before you dieted. Keep recording the workouts and try to do more each week and don't increase the cardio anymore than what you are doing now. The diet will work its magic each week and there is no need to sacrifice muscle by doing more cardio.
Keep it Up!!!

John
www.naturalolympia.com

[jaguarr]

And the gains start coming already! Way cool, Petey!

jag

[Hibiscus09]

Very cool! You're a stud. ;) I didn't tell Pam where to find my journal during contest prep. I didn't want her to see it when I was calling her names. :p :D

[Gator]

keep at it Chi, nice workouts already and 5 lbs in a week...John will transform you..stay the course...
Good luck

Gator

[Hibiscus09]

http://msfit.musclemag.com/images/smilies/chewy.gif

[jaguarr]

http://msfit.musclemag.com/images/smilies/chewy.gif

Fitty, will you add that wookie smiley to the global smilies, please? :D

jag

[ExCompetitor]

Congrats on the progress Chi....and Kudos to John Hansen for chiming in on this thread.

[Original Poster]

OMG.........that Wookie smiley almost made me piss my pants. :eek:

Gator,
Yep, I'll get there. LOL.....if not John is going to kick me in the ass.

Thanks for stopping by ExCompetitor. John will continue to chime in here I am sure. I just hope he doesn't post what he may say to me if I slip up. :eek: LOL Seriously, John is a class act and a great guy.

Today's WO

tuesday: abs/legs

Abs:
Hanging knee raises 3 sets (30 reps)
kneeling rope crunches 3 sets (20 reps)

Legs:
Leg ext 3 sets (15,12,10 reps)
squats 4 sets (10,8,6,4)
leg press 4 sets (reps 12, 10, 8, 6) (12 plates, 16 plates, 18 plates, 20 plates)
leg curls 4 sets (12,10,8,6)
SLDL 3 sets (10,8,6 reps)
Walking Lunges 2 sets (20 reps, holding 50lb db's)

No cardio today :D........or should that be :eek:

[Original Poster]

Today was cardio only :)

15 mins stepmill followed by 25 mins treadmill (135 bpm)

Starting to worry about the scale.....was down a bit more (219 and change.....LOL). If this does not level off (how much weight I am losing) John is going to have to up my cals.

[Natural_O]

Pete, what happened with the waist this week? Did it go down from last week? How much has the weight gone down since you started the diet?

[Original Poster]

Pete, what happened with the waist this week? Did it go down from last week? How much has the weight gone down since you started the diet?

Down maybe 1/4" or so".

Starting weight was 228.....this morning I was 219.?
Keep in mind this is only day 10 or 11.

[Natural_O]

Keep measuring the waist. When I am dieting, I usually weight myself and measure my waist every day before breakfast. The weight will fluctuate but the waist should go down consistently every week. A 1/4" a week is good, that will add up to 1" a month.

[Hibiscus09]

Your doing great, Chi! :) Nice leg workout back there. I'm sure your weightloss will stabilize and you will get the results you want. Just keep at it and do what you're told. Boy.

[jaguarr]

Keep measuring the waist. When I am dieting, I usually weight myself and measure my waist every day before breakfast. The weight will fluctuate but the waist should go down consistently every week. A 1/4" a week is good, that will add up to 1" a month.


We'll be expecting to see a 27" waist on Chi-bacca by the time the Arnold rolls around, then, John. :D

jag

[Original Poster]

We'll be expecting to see a 27" waist on Chi-bacca by the time the Arnold rolls around, then, John. :D

jag

Not in this lifetime Jag my brother.
I'll just be happy with a smaller waist and a bigger upper body.

[Original Poster]

Keep measuring the waist. When I am dieting, I usually weight myself and measure my waist every day before breakfast. The weight will fluctuate but the waist should go down consistently every week. A 1/4" a week is good, that will add up to 1" a month.

OK .......Master ! ;)

[Original Poster]

Your doing great, Chi! :) Nice leg workout back there. I'm sure your weightloss will stabilize and you will get the results you want. Just keep at it and do what you're told. Boy.

Thanks Hibby ! :)
The title of this thread is "Chi - Just doing what he is told"

And that........I AM DOING TO A "T"

[Original Poster]

Thursday:delts and calves

delts:
seated DB press (Arnold's) 4 sets (12,8,8,6 reps)
side lateral raises 4 sets (10,8,8,6 reps)
upright rows 2 sets (10 reps)
bent over Lateral raises 3 sets ( 10,8,6 reps)
bb shrugs 4 sets (10,8,8,6 reps)

calves:
Calf raises on a hack squat machine 3 sets (24 reps each)
leg press calf raises 4 sets (10, 10, 8, 8 reps)

+30 mins treadmill (135 bpm)

For some reason bent over lateral raises were a MOFO today. Delt and rotators are feeling fine.....but these bent over lateral raises kicked my ass. LOL

Today's alarming weight : 218.6

If I keep up at this rate, people are going to start thinking I am on DNP :eek:

LMAO !

I am sure this will level off by the end of the week.

[GREENFEATHER]

Yes I will be cutting, in about 10 weeks. Probably right after Thanksgiving. The water seems to be leaving town, LOL! FINALLY !! :D

[Original Poster]

Friday: abs/back/bis
abs:
verticle leg raises 3 sets (25 reps)
Crunches 3 sets (35 reps)

Back:
close grip pulldowns (v-handle) 3 sets (12,10,10 reps)
wide grip pull ups 4 sets (6 reps)
T-Bar rows 3 sets (12,10,8 reps)
cable rows 3 sets (12,10,8 reps)
Bent over DB Rows 3 sets (10,8,6 reps)

Bis:
hammer curls 3 sets (8 reps)
incline curls 3 sets (10,8,8 reps)
ez bar curls 3 sets (10,8,6 reps)
wrist curls 3 sets (15,12,10 reps)

+30 mins of trreadmill 4.4 mph @ 8% incline (135bpm)

Steam Room is down for cleaning :(........so I did not get to use it.

Today's Weight : 217.6

[Original Poster]

Today is rest day for me :D.........well, except for closing down my pool.

This morning's weight: 216.4


Tomorrow I start my training week, as I will be flying to California on monday night for a day. So days off and such are going to be goofey this week. Wait until next week, I am off to Alabama and NC.....for 4 straight days....now that is going to be tough to train around. Arrrrrrrrg............such is life. LOL


Happy Saturday !

[Hibiscus09]

Well, hopefully you'll have a lot of pretty weather this time of year given your destinations. It's been beautiful here! If you can't exercise regularly, make sure you eat right. :D

[Original Poster]

Was a bad boy last night.:(
Sushi night (and a few beers) last night was not good for the diet.
This won't be happening again...that I know.

Off to coach a double header for softball in a few mins.

Happy Sunday Folks !

[GREENFEATHER]

Good luck withthe games Chi!!

[Hibiscus09]

Stick with the sushi and nix the beer baby! :D

Happy Sunday!

[fitnessman]

Sorry I missed your call Pete...I could of gave you some guidanceon the Sushi....I LOVE SUSHI!!!!

Up on Lake Erie on Walleye trips we have a tradition after the trip. The Person who catches the largest Walleye must eat the cheeks. For those who don't know Walleye cheeks are AWESOME!

[Original Poster]

My main focus was on the 1st game today.
We won 18 to 12. :) My girls played good overall against a very good team. The team we played today cleaned up in a few tournaments after the regular season......and we beat them.

The parents tailgated again and made a ton of food. Alll I had was two 4 oz chicken breasts (boneless, skinless).

We played really hard the 2nd game but lost 19 to 13. Vicki my oldest, pitched two very good innings only allowing 1 run. I am proud oif her :D. I had two girls give up 6 runs in two different innings they pitched. So 12 of the 19 the other team scored would not have happened if I did not pitch them. Being the great coach that I am :D, I make it a point to get the girls in the game and give them an inning to help them develop and build some self esteem.

One more week of fall travel ball and then I get a break until my girls start basketball in december. I am not coaching basketball and look forward to the break and just being a spectator instead of the ring master. LOL

[Natural_O]

Pete, it sounds like you're doing a great job despite your busy schedule! Keep up the good work and you'll continue to see results.

[Original Poster]

Pete, it sounds like you're doing a great job despite your busy schedule! Keep up the good work and you'll continue to see results.

Thanks John ! :) Will do........Master
Thanks for not publicly chastising me for my cheat meal and beers. :( LOL


Oh.......almost forgot.........My daughter was pitching and was a major part in a triple play today. She caught the ball hit sharply at her, and made the throw to 1st base to get the runner who jumped.......before the girl at 1st base..threw to 3rd to get that runner that jumped. Vicki was a huge part in 2 of the 3 outs made in that Triple Play. I remember yelling out...."Now, that's what I am talkin bout". They came off the field higher then a kite.

[BPP]

*subscribes*

i got the same goal big man, ~7% by the Arnold :) we should have a challenge :D

we gotta hook up and lift sometime, you're not far away :cool:

[mom24boys]

hiyas Chi.

[StlBarbie]

Not only are you extremely proficient in wt. training .. you are exceptional as coach and daddy .... great job on all three CHI!!!

So are you missing naked lunging????? :D I know I am missing hearing the graphic details!!! ;) :D

So how about a Chicago/St. Louis series????? :D Although, we have two games to win to pull that one off!!!

[jaguarr]

So how about a Chicago/St. Louis series?????


*jag sticks his head in here and see's Mrs. Powells talking about Petey doing naked lunges from Chicago to St. Louis and back and decides he won't stick around this thread too long*

Happy Hump Day, Petey!
jag

[Original Poster]

*subscribes*

i got the same goal big man, ~7% by the Arnold :) we should have a challenge :D

we gotta hook up and lift sometime, you're not far away :cool:

Definately at the Arnold we should hook up. LIfe is really busy for me right now brother and with the holidays coming, it's not going to get any less busier. LOL

[Original Poster]

hiyas Chi.

Hey Lisa ;)

[Original Poster]

Not only are you extremely proficient in wt. training .. you are exceptional as coach and daddy .... great job on all three CHI!!!

So are you missing naked lunging????? :D I know I am missing hearing the graphic details!!! ;) :D

So how about a Chicago/St. Louis series????? :D Although, we have two games to win to pull that one off!!!

Thanks Barb, it's not easy being me and juggling what I juggle from day to day. I just try really hard in LIVING !

Naked Lunging has been on hold as I am doing all my Leg days at my new gym. While there may be a few ladies that wouldn't mind seeing me naked lunge over there....I am not sure the men in the area would appreciate it. LOL

A chicago/STL series would be awsome........but somehow I doubt it. For all I know Huston has already beating you guys. LOL

Thanks for stopping by Barbie.......don't be such a stranger. :)

[Original Poster]

*jag sticks his head in here and see's Mrs. Powells talking about Petey doing naked lunges from Chicago to St. Louis and back and decides he won't stick around this thread too long*

Happy Hump Day, Petey!
jag

Naked Lunges Back and forth Chicago to STL.......not a chance. LOL

LMAO

[Original Poster]

Monday was a good chest/tri/calve day.
Tuesday was travel...........not even a treadmill at the hotel I was at :(. LOL

Today was an awsome leg/ab day.

hanging leg raises 4 sets
ball crunched 3 sets
rope crunches 2 sets

squats 4 sets
sldl 3 sets
Lunges 4 sets (60 lb DB's)
Leg press 4 sets (14, 16, 18, 20 plates) (10, 10, 8, 6 reps)
Leg ext 4 sets
leg curls 3 sets

back on track weight wise today.

216.2 lbs :)

[Original Poster]

shoulders and calves today

DB arnold presses 4 sets
lateral raises 4 sets
bent over lateral raises 3 sets
standing rows 3 sets
Barbell shrugs 4 sets

Donkey calf raises 3 sets
Hack squat calf raises 3 sets
Leg press calf raises 4 sets

30 mins treadmill at 135 bpm

today's weight : 215.9-216
It seems things seem to be slowing, which I wanted. Should be interesting to see what my 1 month measurment changes are. This is near the end of week 3 and things are going well IMO.

Happy Friday Eve ! :)

[GREENFEATHER]

You'll get there chi!!

[Gunn27]

Sounds like you're cranking along nicely there Chi. It will be interesting to see how your measurements are in relation to the weight change so far. Nice job.

[Natural_O]

Yeah, what's up with the measurements Pete? Where's the waist at this week??

[Original Poster]

Yeah, what's up with the measurements Pete? Where's the waist at this week??

John,
I wasn't going to take measurements until after 4 weeks at least. If you like, I'll take them this weekend and post them when I get a chance.

Strength is still pretty good and WO's overall going very well. The mirror has shown me the progress. And so far, I am very happy. I know the worst is yet to come and a plateau will come....but that's where you come in Master. LOL

[Original Poster]

Rob and Gun.......thanks for the support.
I will not let you guys or my Master down.

[Original Poster]

After a 16 hr workday yesterday I am rested and back on track. I decided not to lift yesterday, as I would have had to be in the gym at 3am....which even for me is just TOO DAMN EARLY. LOL

The damn gym was packed with weekend warriors today. Because of that the order of which I usually train was disrupted. I do not like waiting for anything in the gym.

Back:
close grip pulldowns (v-handle) 3 sets (12, 10, 8 reps)
wide grip pull ups 4 sets (24 reps total)
cable rows 4 sets (12,10,8,6 reps)
T-Bar rows 3 sets (8, 6, 6 reps)
Bent over DB rows 3 sets (10, 8, 8, reps)

Bis:
incline curls 4 sets (10,8,8, 6 reps)
ez bar curls 3 sets (10,8,8 reps)
hammer curls 3 sets (8,8,6 reps)
Forgot to do my wrist curls today :(

20 mins stepmill (2 mins single stepping, 1 min double stepping...then repeat)

abs:
verticle leg raises 3 sets (25 reps)
Machine Seated weighted Crunches 4 sets (20, 15, 12, 10 reps)
Machine laying weighted crunches 3 sets (15,12,10 reps)

This afternoon is finishing closing the pool down day.

Weight holding at 216-217 range these past two days. (228 lbs - down 11-12 lbs since starting)

Measurements after 3 weeks:

quad : 24" (24” same)
forearm: 13" (13” same)
calves: 17.7" (18” down .3” )
bis: 16.5" (17” down .5” )
Waist: ~36.25-36.5 (37” down .5 to .75” )
Chest: 44” (44”same)

[fitnessman]

Doing awesome there petey boy!

Don't worry I will pit some weight on ya...If I ever get there!

[Original Poster]

Thanks buddy. I just don't like where the bi measurment is heading. I have always had big arms and in fact once had them over 19". Sure the more I lean up I will lose something in the arms...but I really don't want to go down much more. Maybe John can come up wtih an armblaster routine for my bi day ?

My protein one or two days this week was a bit low, but not much. The weight loss has slowed which is fine by me. I could care less about the weight number. It's the measurements and BF numbers I am after.

I will be the leanest in my life at this coming arnold Classic......that I know !

That stepmill still kicks my ass. Have not gone over 20 mins at one time yet. I plan on upping mins by 2 mins each session starting next week.

This weeks training is going to be nuts. I am starting my training week tomorrow with chest/tris/calves. Monday will be legs. I forget what time my flight is on tuesday....but I am hoping to do shoulders and calves before I fly out tuesday morning. May not be able to get my back/bi/ab workout in until saturday, as I will be out of town tuesday through friday night.

[fitnessman]

Simple fact my brother...You are over training Biceps...Less is more. They are already worked well after back. Six total work sets (HEAVY) after back and they will grow.

[someday]

i read somewhere that ronnie coleman does an hour on the stepmill everyday for his pre- contest cardio. at 315#s, if he can get on the stepmill and do it for an hour i know you can do it for 22 minutes!!!! just do it!!!!

that's my warped way of being insirational :D

[jaguarr]

i read somewhere that ronnie coleman does an hour on the stepmill everyday for his pre- contest cardio. at 315#s, if he can get on the stepmill and do it for an hour i know you can do it for 22 minutes!!!! just do it!!!!

that's my warped way of being insirational :D


If that's the case, then Chi needs to be getting on the stepmill and screaming "Yeah! Lightweight, baby!!!!" at random moments during that 22 minutes. LOL! Keep up the good work, Petey! You're making progress!

jag

[GREENFEATHER]

The best bicep routine is right here Chi!! I'm with fitty on this, less is more, go heavy for 6 sets. I've been doing this and have never experienced this type of growth before. I attribute a hell of a lot of this growth to the Scott curls. I get a skin splitting pump from them, even when I do CKD bro!!

http://forum.bodybuilding.com/showthread.php?t=243948

[Original Poster]

Simple fact my brother...You are over training Biceps...Less is more. They are already worked well after back. Six total work sets (HEAVY) after back and they will grow.

Exactly what I was thinking......I'll have to wait to see what John thinks.

[Original Poster]

i read somewhere that ronnie coleman does an hour on the stepmill everyday for his pre- contest cardio. at 315#s, if he can get on the stepmill and do it for an hour i know you can do it for 22 minutes!!!! just do it!!!!

that's my warped way of being insirational :D

Hey Shelli,
Thanks for stopping by !
I have not upped cardio yet because John has not told me too. He has asked me to keep cardio on lifting days to 20-30 mins for now. I know I'll be able work my way upto even a full hr on the stepmill by the end of this. It's probably too far out from the Arnold to ramp up cardio yet. I'd bet after thanksgiving and definately after XMAS....I will be doing more cardio then I will care too. LOL

[Original Poster]

Todays WO

Chest/tris/calves

Bench 5 sets (12,8,6,3, 10=dropset reps)
incline db press 3 sets (10, 8, 6 reps)
flys 3 sets (10,8,6 reps)
Dips 4 sets (15, 15, 12, 10 reps)
Cable tri pulls 3 sets (10, 8, 8 reps)
skulls 3 sets (10, 8, 6 reps)
DB pullovers 3 sets (10, 8, 8 reps)

Standing calf raises on hacksquat machine 3 sets (4 plate - 7 toes out,7 toes straight,7 toes in reps) (6 plates same way) (then 8 plates same way)
seated calf raises 3 sets of 20 reps (350 lbs, 405 lbs, 450 lbs)


22 min step mill (2 mins single stepping, 1 min dbl stepping...then repeat)
+ 20 mins treadmill (135 bpm)

Bench was a bitch today. Felt weak the last heavy set...really bad.....thus why I dropsetted after that.
Dips were strong, as were calves today. On last set of cable tri pulls....I could bearly get the cable down to the starting position, but once I did....I squeaked out an awsome set.

I think the creatine water wise is kicking in. While I don't feel big strength gains from it, I know it is the reason my weight has inched up even though I have been strict as hell diet wise. 219-220 this morning. LOL. BF seems to be dropping according to my mirror, my waiste and my tanita scale. I started taking liver tabs a few days ago and will continue throughout this program.

This coming Friday is 18 weeks out from the Classic.
Thus, I will be going high octane in a week or two....so hang on to your hats brothers and sisters, cause it's going to be a wild ride. :eek: ;)

Oh...today is last fallball softball game. We have a 9 inning game to end the season in 48 degree rainy weather. I just hope we get the game in.

I was suppose to only be a spectator for my girls basketball season again this year, but the main guy who runs the league contacted me as they were in need of 2 more 5th and 6th grade girl coaches. Of course, I volunteered :D. LOL Even though I am built more like a football player, believe it or not I played a ton of basketball throughout school. While this white guy can't jump too high......I can shoot lights out. Always have been a bball junkie, especially come NCAA time. LOL

Anyway, I am head coaching my oldest daughters Vicki's team.

Happy Sunday Peeps ! :)

[Original Poster]

I tried on my Halloween costume last weekend.

Here is a little teaser of what you all have in store come next week. :eek: ;)

ps. I ordered a new pair of lighter green tights. LOL
These were a bit neon IMO ;)

[Hibiscus09]

LMAO! That is lovely. Well, at least you look like a studly Pan with the upperbody and calve muscles showing well under the costume. ;)


Weight holding at 216-217 range these past two days. (228 lbs - down 11-12 lbs since starting)

Measurements after 3 weeks:

quad : 24" (24” same)
forearm: 13" (13” same)
calves: 17.7" (18” down .3” )
bis: 16.5" (17” down .5” )
Waist: ~36.25-36.5 (37” down .5 to .75” )
Chest: 44” (44”same)


You're doing great! Keep up the good work! :)


Oh...today is last fallball softball game. We have a 9 inning game to end the season in 48 degree rainy weather. I just hope we get the game in.

Yikes! Too freagin cold! I hope the girls do well! :)

Happy Sunday!

[ms_mac]

Maybe a stupid question, but what is the purpose of liver tabs?

[Original Poster]

According to Vince Gironda, the "Iron Guru", desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin.

"... liver tablets are one of the most potent training aids for the bodybuilder. The formula is an extract which contains only trace amounts of fat and cholesterol, but forty-five times the nutritional value of whole beef liver, yet with all the nutrients and enzymes of raw liver."

"...being very high in useable bodybuilding protein of the highest quality (it contains all the essential amino acids). It's a strong blood builder supplying heme iron. It is a very rich source of B vitamins, especially riboflavin, niacin, B-12, and the lipotropics choline and inositol. It's a good source of vitamins A, C, and D and other micro-nutrients and very rich in minerals such as the anti oxidant selenium, phosphorous, copper, zinc, and GTF chromium (insulin regulator). In addition to these known nutrients, there are substances present in liver shown to have a beneficial effect on health, fitness, and endurance such as cytochrome P-450 and others that have yet to be identified. "


"In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. In a nutshell here's how this occurred:

Dr. Ershoff took three groups of rats and fed them controlled diets for a twelve week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations.

Then the doctor placed the rats one by one into a drum of water, out of which they could not climb. Therefore, it was either swim or drown. The group one rats swam an average of 13.2 minutes before they all drowned. Group two, an average of 13.4 minutes. Group three, however, were still swimming at the end of two hours, at which time the experiment was concluded. Now either the group three rats had watched the fate of their counterparts very closely, or the liver had something to do with them swimming almost 10 times as long. As far as we know, no other supplement has even come close to liver in improving endurance."


With my travels and what I have planned later this week.....I am going to need my endurance. LOL

[Original Poster]

Softball game was cancelled due to rain here. Spent the afternoon running errands, buying new jeans (old ones getting too lose and the guys at work told me, the gangster look is not me. LOL), and finished watchign "The Longest Yard" (the new one with Adam Sandler)


Meal 6 will be :
5 oz chicken breast, 4 oz Yams, and 3 OZ Broccoli

Meal 7 will be :
5 oz Grilled Cod, 1 cup green beans.

Meal 8 will be : 1 scoop (1/2 serving) of the Complete protein diet (by Optimum Nutrition), 1 cup fat free cottage cheese and 1 tbls of flaxseed oil.

Yum Yum Yum ! ;)

Just a little insite into what John has me eating.
I need to post some full days of my nutrition. When I get some time after this week I will.

God, am I dying for a huge glass of red wine. Arrrrrrrrrrrrg.

[Hibiscus09]

Liver tabs give me some happening gastrointestinal issues. :eek: Definitely build up gradually on those things or you will not be smelling purty. :D

Sitting here drinking vino as I type. ;)

[mom24boys]

put those tights back on and stand on the tip toes..LOL you know why LOL

[jaguarr]

Liver tabs give me some happening gastrointestinal issues. :eek: Definitely build up gradually on those things or you will not be smelling purty. :D

Sitting here drinking vino as I type. ;)


put those tights back on and stand on the tip toes..LOL you know why LOL

This thread is taking a bit of a strange and possibly ugly tone. :eek: Looks like you're staying on track, Petey! I'd be curious to see what John's got you doing, diet-wise, so please do post it.

jag

[Original Poster]

put those tights back on and stand on the tip toes..LOL you know why LOL


I'll make sure to take pics of that when I put the costume back on which probably will not be until next monday. LOL ;)


Jag, I'll post more detail on my diet after this next bizz trip I leave for in the morning. Bama and the Carolina's this time. LOL

[Original Poster]

Legs and abs today :)

hanging knee raises 3 sets (30 reps)
ball crunches 3 sets (30 reps)
Kneeling rope crunches 2 sets (20 reps)

Squats 3 working sets (10, 8, 6 reps)
SLDL 3 sets (10,8,8 reps)
Leg Press 4 sets (16 plates, 18 plates, 20 plates, 20 plates)
Walking Lunges 4 sets (strapped to 65lb DB's) (15 reps each set)
Seated leg curls 3 sets (10, 8, 6 reps)
Leg Ext 3 4 sets (10, 8, 8, 6 reps)

Getting off the leg press sled I was dizzy hell and almost spewed. I did maybe 30-60 sec rests between sets for most things today.

No cardio on leg day ! :)

Weight hanging at 219 right now :)

Tomorrow is shoulders and calves + 30 mins of cardio immediately following lifting.

I will not be training again until probably saturday. I hate taking 3 days off but my travels and work schedule just dictate it this week. I am hoping to maybe get some good cardio on thursday or so. LOL

[mom24boys]

[QUOTE=Chi_town]I'll make sure to take pics of that when I put the costume back on which probably will not be until next monday. LOL ;)


thank you sir :) have a safe trip.

[BPP]

good workout bro :cool:

[mom24boys]

have a great weeknd chi.

[Original Poster]

Thanks Proppy and Mom24boys.


Ok, I made it back from a tough week of travels.
All I'll say was it was one hell of a trip. Long hrs and very weird sleep schedule made this week extreamly challenging.

I slept in today and when I got up I realized I had to be at the softball fields, as we are closing them and doing end of the year prep of things at the fields and equipment.

Finally got home and having my first cup of coffee.
In about an hr or so I am haeding to the gym to get my back/bis/ab workout in.

Weight holding at about 220. Need to get back to my normal schedule and not travel for a week or so.

Happy Saturday Folks !

[Original Poster]

Yesterday was a very good back/bi/ab day.
Of course I hate going to the gym on a saturday about noon because it gets so damn crowded. Despite the waiting for a few machines and DB's it was a very good workout. I felt strong as hell :).

WG pull ups 4 sets (6 reps each set)
close grip pull downs 3 sets (12,10,8 reps)
cable rows 3 sets (12,10,8 reps)
Bent over DB rows 3 sets (10, 10, 8 reps)

incline DB curls 4 sets (10,10, 8, 6 reps)
BB curls reverse on the preacher bench 4 sets (10,8,8,8 reps)
Hammer curls 2 sets (10, 8 reps)
Standing EZ bar curls 3 sets (10,8,6 reps)

Hanging leg raises 3 sets (30 reps)
Laying Machine crunches 3 sets (30,25,20 reps)
Sitting machine crunches 2 sets (25, 20 reps)
I went as heavy as I could muster for all weighted ab sets.
Boy do I feel it this morning. Ow ow ow ;)

The reverse preacher curls were much tougher then I thought it would be. In fact I had to lower weight a bit, compared to regular preacher curls. I could really feel it at the top of each movement as I squezed the hell out of my Bis.

Finished the WO with 20 mins on the stepmill. :D

I think tonight I will try and get an extra session of cardio in. Hopefully John is reading this all. If not, I'll have to call him this week and pick his brain. LOL

Happy Sunday Peeps !

I finally get to do very little and just watch football. Yippie !

Tomorrow is Peter Pan Day in my neighborhood. ;)LOL........everyone thinks I am nuts.......but who cares? LOL
Life is just to damn short !

I'll make sure to post some pics.

[Hibiscus09]

Nice job! :) I think I'll start working out again tomorrow. LOL It's bat day in my neighborhood. I can't wait to dress up. Fun, fun! Looking forward to seeing your pictures!

[Original Poster]

Thanks Hibby ! :p


Today was chest/tris/calves


Bench 4 sets (10,8,6,6 reps)
Dips 4 sets (12,12,10,10 reps)
Incline DB press 3 sets (10,10,8 reps)
Db pull overs 3 sets (10,10, 10 reps)
Flys 3 sets (15,12,10 reps)
tri pull downs 3 sets (10, 8, 8 reps)
skulls (ezbar) 3 sets (10,8,8 reps)
seated calf raises 3 sets (20 reps each) (350,405,445 lbs)
Standing calf raises on hack squat machine (21,21,21 reps using 7 toes in, 7 toes straight, 7 toes out technique) (4 plates, 6 plates, 8 plates)

30 mins treadmill 135 bpm

Everything felt strong except Bench. My bench seems to be getting worse. I am struggling to get 6 reps with what I used to do 10-12 reps with. It's funny because most of my other lifts are actually increasing.

Weight actually up a bit these last few days........222 lbs :eek:.

[GREENFEATHER]

7 weeks until I start the cut, I'm having WAY too much fun right now!! :D

[StlBarbie]

Yes .. Chi .. where are those pics??? Have you hidden them in a different thread????

Great job!!! So are you just loving going to the gym???

[Original Poster]

Yes .. Chi .. where are those pics??? Have you hidden them in a different thread????

Great job!!! So are you just loving going to the gym???

http://forum.bodybuilding.com/showthread.php?t=615334


Loving the gym for sure ! :D

[Original Poster]

I almost forgot to post this.

I did not even want to get up, let alone workout yesterday morning. I dragged my lazy ass to the gym. LOL

It ended up being the single best leg day I have ever had.

Squats 3 sets (10,8,6 reps)
Leg presses 4 sets (10 reps - 16 plates, 8 reps-18 plates, 6 reps - 20 plates and 6 reps- 22 plates) Legs were shaking like a mofo the last two sets.....I though my quads were going to expload. LOL
Walking lunges 4 sets, 15 reps, strapped to a new PB....70 lb DB's :D
seated Leg curls 3 sets (10,8,6 reps)
Seated leg ext. 3 sets (10,8,6 reps) last set being the whole damn stack :D

Abs:
hanging leg raises 4 sets of 30 reps
Ball crunches 4 sets of 30 reps

I could bearly walk back to the locker room. Almost puked from the leg presses. GOD I LOVED IT !


Today was cardio only...........:D

25 mins stepmill + 20 mins treadmill (135bpm)

Today's weight : 222lbs.

I am feeling stronger then I have in a while. But my bench sux ass. I may stop benching altogether for a while. LOL All my other lifts are going up...........some bigtime. I really think getting back into the gym has helped with intensity. Of course I have people like Fitty telling me to drop volume further and up the weights. I am waiting to see what John says.

Happy Hump Day Peeps ! :)

[Gunn27]

That's an awesome leg workout, especially if you were feeling less than motivated before it. Non bb'ers must think we are a strange bunch, where else do you see poeple getting satisfaction out of taking themselves to the brink of throwing up, and being pleased because we know it's a good thing? :D

[jaguarr]

That's an awesome leg workout, especially if you were feeling less than motivated before it. Non bb'ers must think we are a strange bunch, where else do you see poeple getting satisfaction out of taking themselves to the brink of throwing up, and being pleased because we know it's a good thing? :D

LMAO! Too true, Gunn! I see at least one thread a day on this site of someone boasting that they almost threw up while working out. And if someone actually DOES hork during a workout, oh man...that's like a barmitzvah or something. EVERYONE celebrates. LOL! We're EFF'd up around here, aren't we? :D (I'd never want it any other way). Nice workout, Chi! If your bench is sucking ass, why not switch over to DB's instead of BB's for awhile? Really hits the pec's nice and hard. Might make for a decent chang-up to help you break your slump there (I know my BB Bench is through the roof since I switched to working out with DB's exclusively).

jag

[Hibiscus09]

Nice workout, Pete, and good job on the cardio! :)

[fitnessman]

LMAO! Too true, Gunn! I see at least one thread a day on this site of someone boasting that they almost threw up while working out. And if someone actually DOES hork during a workout, oh man...that's like a barmitzvah or something. EVERYONE celebrates. LOL! We're EFF'd up around here, aren't we? :D (I'd never want it any other way). Nice workout, Chi! If your bench is sucking ass, why not switch over to DB's instead of BB's for awhile? Really hits the pec's nice and hard. Might make for a decent chang-up to help you break your slump there (I know my BB Bench is through the roof since I switched to working out with DB's exclusively).

jag

I know I have said this a million times: The BB bench press is really a horrible pec movement. If my gym had heavy enough DB's I would rarely bench.

[jaguarr]

I know I have said this a million times: The BB bench press is really a horrible pec movement. If my gym had heavy enough DB's I would rarely bench.

I totally agree with you, man. I'm liking being able to tear my DB's apart and add more weight to them when needed just for that purpose. The development in my chest has really taken off since I switched to DB's. And, look Ma! No more shoulder pain!

jag

[Hibiscus09]

I use dumbbells also. I definitely get shoulder pain with a bar and I'd just really rather not. :p

[Original Poster]

Thanks Gunn !

Jag, Fitty and Hibby
I like the DB idea and will probably start flat DB pressing on next chest day (monday). Getting the monster DB's to the starting position has always been tough on the rotator for me. Once I have them in the starting postition, it's no problem. I guess, I'll try it and see how it goes.

[Original Poster]

DB Arnold presses 4 sets (10,8,6,6 reps)(last set a new PB :D)
Standing lateral raises 3 sets (8,8,6 rep) supersetted with Bent over lateral raises 3 sets (8,6,6 reps)
Standing Rows 2 sets (10, 10 reps)
Barbell Shrugs 4 sets (10,8,8,6 reps)

Hack squat calf raises 3 sets (21 reps each set)(7 toes in, 7 toes straight, 7 toes out)(new BP last set)
Seated hydrolic calf raises 3 sets (20-350lbs, 20- 410 lbs, 10-500 lbs )(new PB last set)

Calves were FRIED ! :eek: :D

+20 mins treadmill (135bpm)

[jaguarr]

Getting the monster DB's to the starting position has always been tough on the rotator for me. Once I have them in the starting postition, it's no problem. I guess, I'll try it and see how it goes.


Get a pair of these, Daddy Warbucks. Worth every freakin' penny! (http://www.powerhooks.com)

:D

jag

[Original Poster]

Get a pair of these, Daddy Warbucks. Worth every freakin' penny! (http://www.powerhooks.com)

:D

jag

Going to order them right away..........thanks JAG ! :D

[fitnessman]

Pete see if you can find a training partner. I think it will help get you to the next level.

[Hibiscus09]

I pop them up with my knees onto my shoulders and lay back, then making sure everything else is set right, turn my arms outwards and push up. You have to make sure your shoulders are down and your lats are pulled down and together underneath you. You also need to be initiating with your pecs (chest up, of course), not your arms and shoulders. If you're going it alone, I'd say slow progression is the ticket. Does your gym have platemates or are manly men too embarrassed to use them? Har,har. It would be best if you could find someone in the large gym (perhaps an employee?) to spot you when you're benching. Training partners are nice also as long as they're serious about training and not jabbermouths.

The most important thing is to not try to throw up weight that's too heavy for you to use effective form. You will gradually progress.

[fitnessman]

Training partners are nice also as long as they're serious about training and not jabbermouths

My training partner (Thebigragoo) is about as sick as I am :D

When training heavy, it is so very easy to injure ones self by getting the DB's in the starting position.

[jaguarr]

PowerHooks and a Power Rack. Awesome workout partners who are not jabbermouths. :D I know a lot of people like having someone to push them harder in the gym, but that's never been the case for me. I've only found a handful of people that I've worked out with in the past that trained with the same intensity as me, and none of them had the same workout goals or routines they wanted to follow. It's hard to find good workout partners, for sure.

jag

[fitnessman]

PowerHooks and a Power Rack. Awesome workout partners who are not jabbermouths. :D I know a lot of people like having someone to push them harder in the gym, but that's never been the case for me. I've only found a handful of people that I've worked out with in the past that trained with the same intensity as me, and none of them had the same workout goals or routines they wanted to follow. It's hard to find good workout partners, for sure.

jag


I agree, mine is worth his weight in gold!!

[GREENFEATHER]

I made a set of hooks for mine. Take a large washer and weld a piece of 3/8" square stock to it. I made 3 sets for less than $20 in material. Hoisting 100+ lb DB's into place sucks, it sucks big time!!

Good work there Panski, I did buy that shirt, I bought one for Fitty too. We'll be chasing you around the Arnold with sticks now!! :D

[fitnessman]

Good work there Panski, I did buy that shirt, I bought one for Fitty too. We'll be chasing you around the Arnold with sticks now!! :D

FOR THE RECORD: I will be chasing NOONE with a penis with a "stick" at the Arnold!

:D

[jaguarr]

FOR THE RECORD: I will be chasing NOONE with a penis with a "stick" at the Arnold!

:D


If you think this claim of yours is going to make us stop worrying about you, you are mistaken. :D

jag

[Original Poster]

You guys are turning my thread into something it should not be. LMAO.......easy boys.............no more stick and chasing noone with a penis talk. LOL

For now I am going to opt for the power hooks. I don't need someone to scream at me to get the most of my WO. Sure a partner would be nice....but I very particular as to the type of partner I would even consider. There are a few freaks like me at my gym that I'd consider as we seem to train in similar styles.......but the vast majority I would pass on.

Back to bizz.......

This week was an overall awsome training week. Weights going up nicely and even a handful of personal bests.

Today was back/bis/abs

Ball crunches 3 sets (30 reps)
hanging knee raises 3 sets (25 reps)
lying weighted machine crunches 2 sets (25 reps)

WG pull ups 4 sets (24 total)
close grip pulldowns 3 sets (12,10,8 reps)
cable rows 2 sets (12, 10 reps) (New BP for 10 reps :D)
Bent over DB rows 4 sets (10,8,6,6 reps)

Incline db curls 3 sets (10,8,6 reps)(new PB last set :D )
ez bar curls 3 sets (10,8,6 reps)
Hammer curls 3 sets (10,8,,6 reps)
wrist curls - Stupid me forgot to do them. LOL

20 mins treadmill (135 bpm)

[GREENFEATHER]

Chi, it wouldn't be a thread in the over 35 section unless it went downhill at least once, LOL!! :D

[Hibiscus09]

Nice job on the workout, Chi! I'm a little confused as to the difference between a "BP" and a "PB" -- but congrats on both! :D ;)

Have a great Saturday!

[Original Poster]

Nice job on the workout, Chi! I'm a little confused as to the difference between a "BP" and a "PB" -- but congrats on both! :D ;)

Have a great Saturday!

Thanks Hibby :)
That's my keyboard dislexia showing itself again. LOL
Come to think of it I get a tbls or two of Power Butter today.....it's an off day. :)

Green my brohter, This place and these people never cease to amaze me. LOL :)

Happy Saturday..........today is a rest day......period.
Nada, Nothing, Zilch :D

[Original Poster]

My 40th is just over a month away.......DO you all think that is my I ache so much today ? LOL

[Original Poster]

Jag,

I just finished ordering my Powerhooks from here at bb.com. Price was a very good one and with my mod discount.......it can't be beat.

[jaguarr]

Jag,

I just finished ordering my Powerhooks from here at bb.com. Price was a very good one and with my mod discount.......it can't be beat.


Awesome, buddy! They must have started carrying those relatively recently, as they didn't have them for sale when I bought mine. I think you'll really love them. :cool:

jag

[jaguarr]

Chi, it wouldn't be a thread in the over 35 section unless it went downhill at least once, LOL!! :D


Or repeatedly. :D

jag

[Original Poster]

I should have my powerhooks by tuesday or so. :D

Yesterday was crappy weather here, cold rainy.....overall YUK ! LOL SPent the afternoon at the mall with the family. Last night I felt like crap, almost flu like......achey, sore.....no energy ect. I went to bed early and feel alot better today. I am thinking between the stress at work I am under right now (a ton of it actually) along with an awsome training week, that my CNS is revolting. :eek:

Happy Sunday !

[kimsquit]

They don't call this "cold and flu" season for nothin' :(

Hope you bounce back soon!

[Tiggis]

damn nice addition.

I do hate carrying lots of **** into the gym though.

[Hibiscus09]

Hope you're feeling better and taking today as a rest day. Happy Sunday!

[jaguarr]

One thing about heavy training; don't give your body the proper rest it needs to recover and it will let you know about it. My CNS gives me a rough go of it when I don't get enough rest from my heavy training as well. :) Hope you're getting the rest you need this weekend, Petey! Enjoy those Power Hooks (you too, Tiggis). They're one of the best additions to my gear I've made.

jag

[GREENFEATHER]

T'was beatiful here today for November, 78 and sunny with a nice westerly wind blowing about 10 kts. I biked for 66 miles this morning and the bike is going to the shop tomorrow to get the 4th F*CKING AXLE REPLACED!!

After that it was off to play RUGBY!! Damn I like this game!! No pads and NO WHINING!! We won by 1 point. The other team wasn't too happy about me playing.:D I guess they never saw a 77" Irish Blackfoot before, they were less amused when I started mugging them and plowing the scrum in our favor. I think I'm going to sign up for the old farts league next year, there are some guys playing that I played American football against in HS, revenge time.:D

Hope ya feel better chi.

[Original Poster]

Chris, Rob and Hib thanks a bunch. :)

I slept in and I rested about half the day nothing but church, football and a few light duties around the house. Putting Halloween outside stuff away, raking 5 huge bags of leaves.

After meal 5, I decided to get some cardio in at the gym........1hr of cardio :D

30 mins stepmill (2 mins single step, 1 min double step then repeat)
.....followed by 30 mins on the treadmill (135 bpm) with a few sprint intervals at the end.

Tiggis........enjoy your hooks, I know I will :).

[DeadLift52]

Hey Chi, I have met John a couple of times and asked him about training me for my next contest. But I live about an hour or so from Darien, IL. Sorry if you already answered this on the thread, but has he helped you with cutting/contest prep, and if so how has it been so far. Thanks.

[Gator]

keep at it chi..
im fightin the flu as well, cant shake it..

too bad yer not on the southsiiiide or we could train together..
those hooks r a great idea..
crappy weather here as well...bears win bears win !!!! lol

good luck amigo..

Gator

[Original Poster]

Hey Chi, I have met John a couple of times and asked him about training me for my next contest. But I live about an hour or so from Darien, IL. Sorry if you already answered this on the thread, but has he helped you with cutting/contest prep, and if so how has it been so far. Thanks.

Dude,
I am in the middle of him training me and doing my nutrition. I am not doing a contest but I am treating this as a contest prep. The only thing I probably will not do is the water depletion part. I am doing this in preparation for the Arnold Classic.

So far so good. Weight is not down huge (initially 12 lbs.....but back to only being down 6 after almost 5 weeks), but there have been very noticable changes both in measurements and in the mirror. So far I am very happy with trianing under John. Being just under 16 weeks out......I am sure things are going to crank up and I am going to go high octane. LOL The serious cutting starts NOW !

[Original Poster]

keep at it chi..
im fightin the flu as well, cant shake it..

too bad yer not on the southsiiiide or we could train together..
those hooks r a great idea..
crappy weather here as well...bears win bears win !!!! lol

good luck amigo..

Gator

Thanks Gator !
I'd train with your ass anytime. You are a good brother !
Sure the weather is crappy by you.....you only live what ?.... 40 miles from me. LOL

Bearz WIN........:)

[AKFLY]

Must be a Chicago thing - I have the flu also - was a good excuse to watch Da Bears squeak one by again - lol.

[Original Poster]

bench 4 sets (10,8,6,6)
flys 3 sets (10,8,6)
incline db press 3 sets (10,8,8)
db pullovers 3 sets (10,8,8)

Tri pushdowns 3 sets (10,8,8)
skulls 3 sets (10,8,6)
Dips 3 sets (BW only today) (25,20,15)

Standing calve raise on hacksquat machine (my style :D) 3 sets (21,21,21)
Hydrolic seated calf raises 3 sets (355 for 20, 445 for 15, 500 for 10)

30 mins treadmill (2 mins at 4.3mph, 1 minute sprint..repeat for the duration)

Pretty spent.....but can't wait until I get my power hooks......I really can't wait to do some serious DB pressing.

Happy Monday !

[Gunn27]

Nice work Chi, your gonna love those hooks.

[jaguarr]

Sounds to me like you're over that damn flu, Petey! Nice WO! :cool:

jag

[Original Poster]

Thanks guys !


Another wonderful Leg and ab day!


hanging leg raises 2 sets (30 reps)
ball crunches 3 sets (30 reps)
laying machine weighted crunches 1 set (40 reps)

Squats 2 sets (10,8 reps)
Leg presses 4 sets (16 plates - 10 reps, 20 plates - 8 reps, 22 plates - 8reps , 24 plates - 6 reps)
Walking Lunges 4 sets (15 reps) (forgot my straps......nux not to have them)
SLDL's 2 sets (10, 8 reps)
Seated leg curls 3 sets (10, 8, 8)
Seated Leg ext 3 sets (10,8,6 reps) Last set the whole damn stack :D

Walking like a cripple back to the locker room. :D

[GREENFEATHER]

I walk like a cripple all the time from a good leg workout. Like fitty says, if people aren't asking you if you're OK, YOU DIDN'T TRAIN HARD ENOUGH!! :D


Good luck, 3 weeks till I start the cut. I ain't lookin' forward to it either. I too have enlisted some help from a pro.

[Original Poster]

Cool Rob, you better start a thread to chronical your cut. LOL


I just heard from John.......he's changing a few things for me, but not that much.

Carbs dropping on training days but only by 30 grams.
I still have a question on how much cardio he wants me to do. 3-4 X a week it seems for now.

I have to call him this week to clarify a few things.

[GREENFEATHER]

I'm only going to be doing 3 days on my cut chi. I was told that I'd get my ass kicked if I tried to do more, LOL!! I'm doing 1.5 to 1.75 hours a week now and my BP is behaving itself.

[Original Poster]

I'm only going to be doing 3 days on my cut chi. I was told that I'd get my ass kicked if I tried to do more, LOL!! I'm doing 1.5 to 1.75 hours a week now and my BP is behaving itself.

I am doing three 20-30 mins sessions and one 45 min session officially now. Which seems like almost nothing too me.

Of course this past sunday I did 1 hr (30 mins stepmill, 30 mins treadmill) which I really should not have done. I really need to just do what Johns tells me too.

I just sent pics and stats off to John. Waiting to see what he thinks so far. :(....LOL

Stats after 5 weeks :

weight this morning at 224lbs (228 down 4 lbs..but holding a bit of extra water right now)
quad : 24" (24” same)
forearm: 13" (13” same)
calves: 18" (18” same )
bis: 16.25" (17” down .75”)
Waist: ~35.75" (37” down 1.25" in just over 5 weeks) Not Bad ? :)
Chest: 43.5” (44” down .5")


I have attatched a calve pic for fun. Real progress pics are going to be another month or so. LOL

[mom24boys]

I have attatched a calve pic for fun. Real progress pics are going to be another month or so. LOL

*grin* thank you ;)

[Hibiscus09]

Nice calves! :) Yes, you should do what he tells you regarding the cardio. :D

[Natural_O]

Hey Pete, I thought I would chime in here. Yes, you don't have to do excessive cardio to lose the fat. I have always believed that it is mostly the diet that determines how much fat you lose. Being a natural bodybuilder, I always had to walk that thin line between doing enough (cutting calories, doing cardio, training hard, etc) to lose the fat but not too much that I would sacrifice muscle. The key is to eat the right amount of calories and carbs to consistently lose the fat slowly each week. As long as the fat is coming off slowly, keep doing what you are doing and don't change anything. Your workouts should still be strong and you should still get a good pump, etc. If your strength drops off and you feel like you are losing muscle, then you should make a change to your diet or the amount of cardio you are doing. If the fat is coming off too slow or not at all, then you need to make changes to your diet and, possibly, to the cardio. But, as long as you are consistently losing fat each week, don't change anything. The body tends to adapt to the amount of training and the diet after a certain period of time. That's why you may need to cut a little more carbs or calories or slightly increase the cardio if your progress has stopped. But, you should only make these changes after you notice that you are no longer progressing. That's why it's so important to measure your waist every day and note the progress on a weekly basis. If you can lose 1/4" each week on your waist, you are losing the fat slowly and should be able to hold onto your muscle mass while losing the bodyfat. As for the cardio, if you can accomplish this with NO cardio, then more power to you. If you need to do cardio 3-4x a week, then do that but don't increase it from there as long as you are making progress. Remember, more is not better!! Hope that helps to clarify things.

[Seosaid]

.......and my best impression of a big back ;).


Love love love your back!!!

Super nice

You're going to rock with this training, better tell the young ones to stay away...they don't stand a chance now ;)

[phikappa]

I am doing three 20-30 mins sessions and one 45 min session officially now. Which seems like almost nothing too me.

Of course this past sunday I did 1 hr (30 mins stepmill, 30 mins treadmill) which I really should not have done. I really need to just do what Johns tells me too.

I just sent pics and stats off to John. Waiting to see what he thinks so far. :(....LOL

Stats after 5 weeks :

weight this morning at 224lbs (228 down 4 lbs..but holding a bit of extra water right now)
quad : 24" (24” same)
forearm: 13" (13” same)
calves: 18" (18” same )
bis: 16.25" (17” down .75”)
Waist: ~35.75" (37” down 1.25" in just over 5 weeks) Not Bad ? :)
Chest: 43.5” (44” down .5")


I have attatched a calve pic for fun. Real progress pics are going to be another month or so. LOL

Great job! Keep up the good work.

[Original Poster]

*grin* thank you ;)

You know that pic was for you Lisa. LOL :)

[Original Poster]

Today was cardio only : 30 mins stepmill + 20 mins treadmill :D




Nice calves! :) Yes, you should do what he tells you regarding the cardio. :D

Thanks Hib.......yeah I know. LOL


John,

Got ya ! 100% loud and clear.
Just remember to check those pics I sent you.
The 1/4" rule is wonderful and so far using that measure, I am right on track. Not sure how small my waiste can get however and I would guess 34" will be the stalling point. Not sure my genetic bone structure will allow the waiste to get any smaller.

Master I will continue to do what you say. :)

[Original Poster]

Love love love your back!!!

Super nice

You're going to rock with this training, better tell the young ones to stay away...they don't stand a chance now ;)


LOL.......thanks Josie !

And I love love love your Backside ;)

[kimsquit]

glad to see you've bounced back!

keep up the great work

:)

[Mark1T]

This is a great thread, Pete. I admire your honesty. The reason I like this (as many do), is because your progress is a direct result of the actions you are taking. It is very intersting to "see" someone that is dedicated, transform - positively.

Most triumphant :)

[Original Poster]

Chris and Mark......thanks Guys ! :)

[Original Poster]

Today's fun !

Shoulders and calves:

DB Arnold Presses 4 sets (10,8,6,6)
side lateral raises 3 sets (10,8,6)
Laying lateral raises 3 sets (8,6,6)
Standing rows 3 sets (10,10,10)
machine standing shrugs 4 sets (8,8,6,6)

Hack squat calf raises (my style) 4 sets - 21,21,21 last set a new BP :D
Seated Hydrolic calf raises (2 sets) (450 20 reps, 500 10 reps)
Next I used the calf machine next to the hydrolic machine. it was a seated calf press/roll.......I had to try it. LOL.......1 warmup set......then 2 sets with the whole damn stack :D......NOW THAT"S WHAT I'M TALKIN Bout. LOL

20 mins treadmill at 135 bpm.......finished with an all out sprint for 2 mins and a 1 min cooldown.

That's all folks !

Oh........almost forgot...my powerhooks came today :D. Not sure if there is anything I could use them on tomorrow being back/bis/ab day. LOL.....probably have to wait until monday to use them.

Gawwwwwwwwwd I want a glass of wine. But I WILL REFRAIN :( !

[Seosaid]

LOL.......thanks Josie !

And I love love love your Backside ;)

:eek: :eek:

[jaguarr]

:eek: :eek:


It's the PowerHooks. They can make you say things you normally wouldn't. I swear.

(I got yer back, Petey! But not your backside! LOL! :D )

jag

[Seosaid]

It's the PowerHooks. They can make you say things you normally wouldn't. I swear.

(I got yer back, Petey! But not your backside! LOL! :D )

jag


LMAO! LMAO!

[Original Poster]

Back/bis/abs

WG pullups 4 sets (6x4)
Close Grip Pulldowns 3 sets (10,8,6)
Cable Rows 2 sets (10,8)
Bent over DB rows 4 sets (10, 8, 8, 6)

Incline Curls 3 sets (10,8,6)
Barbell curls 2 sets (10,8)
Reverse Preacher Curls bb 3 sets (10,8,8)
Hammer curls 3 sets (10, 8, 6)
Wrist curls 3 sets (12, 10, 8)

Hangin Knee raises 3 sets (30 reps)
seated machine crunches 2 sets (20, 15)
Laying mchine crunches 1 set (35 reps)

20 mins stepmill :D

Spent........done......now some rest :D

[Original Poster]

Nothing this weekend except rest, relaxion and food prep :).

Watching my bearz ........enjoying the day indoors.....there are 50-60 mph winds out there....Brrrrrrrrrrr :eek:

[mom24boys]

morning chi :)

[Original Poster]

Good Evening Lisa !
Thanks for stopping by sweetie.
I'd send you calve pic if I could just for that ;) LOL

Sorry I got this late today. I am in Northern Wiscinsin on bizz. They shipped me out last minute this morning. More driving then working. 5+ hr drive and only worked 2-3 hr at the customer's site. Now it's spend the night in a hotel and drive home in the morning as long as they don't call me back.
Leg WO tomorrrow will be later then usual.

Today's WO - First time using my Powerhooks....Whoohooooooooo :)

Chest/tris/calves

Db presses 4 sets (10, 8, 6, 6,) Used powerhooks
incline db presses 3 sets (10, 8, 6) Used Powerhooks
Dips 4 sets
Db pullovers 3 sets (10,8,8)
tri pulldowns 4 sets (10,8,8,8)
skulls 3 sets (10,8,8)
kickbacks 2 sets (8,6)
standing calve raises on hacksquat machine (my style) 3 sets (21,21,21)
seated calve raises 3 sets (20,15, 12)

+ 20 min treadmil (130 bpm)

[jaguarr]

So, how'd you like the Power Hooks, Petey? They rock, don't they?

jag

[Original Poster]

So, how'd you like the Power Hooks, Petey? They rock, don't they?

jag

Awsome ! Thanks for the tip my brother. :)
Simple piece of equipment that comes in handy.
Not having to strain to load the db's into starting postition saves a bunch of energy. The DOMS I have in my chest today confirm that I had an awsome chest WO yesterday.

Quite a few people were looking at me using these powerhooks. Most...probably never saw or heard of them, but I caught a few of the big Db lifters drooling at the thought of them. LOL It's rediculous the effort and risk of injury that goes into setting up a heavy DB lift.

[Original Poster]

Today I drove back from northern Wisconsin, so needless to say no leg day today. I am opting for a cardio only day and I will hit legs at 6am tomorrow morning.

I am about to head to the gym for some cardio.........maybe 30 mins stepmill and 15-30 mins of treadmill work. I'll decide how much treadmill based on how I feel.

Pumps are awsome.....bis and chest and calves ;) are bursting :eek: (must be the water from the creatine LOL)

Today's weigh in : 226lbs
Waist : still at 35.75" (no change this week :( )

Nutrition has been excellent ! I did have a bit too much steak on saturday (I am allowed 5 oz.....I probably had 10oz). I feel strong as hell and training is going great. The mirror shows me the most progress even if overall weight is up the last 2-3 weeks. BF scale says down about 3-3.5%% since starting. This friday is 15 weeks out......I am expecting some big changes in the next 7-8 weeks.....otherwise I am preforming home liposuction on myself......damn it. LOL Seriously, I am being patient but I am going to nervous come 4-6 weeks out. That I know :eek:.

[Original Poster]

This saturday I am taking the family to Pheonix AZ to spend a week with my parents. Other then a planned indulgence on Thanksgiving, I am continuing my training and nurition as planned.

My gym has a place about 20 mins from my parents place in Mesa. Awsome ! WO's will be early AM as usual and intensity will continue to rock !

Besides seeing the new Harry Potter movie while out there, I am planning on Climbing Squaw Peak for cardio on one day at least. I am planning on hiking both Freedom Trail and the Summit trail while I am there. I am jacked for this climb. My stepmill madness should pay off for this hike :). LOL

Here is a pic of the view I will have sometime next week. This pic is taken from the top of squaw peak looking at Camelback Mountain. I may actually do this climb on Thanksgiving morning to make the food and drink taste better (yes.... wine... damn it, I am having some period..end of story.....LOL)

[Gunn27]

Sounds like you are making great progress and enjoying every minute of it. I am envious of your up coming cardio/hiking adventures, that looks awesome. Have a great time.

[mom24boys]

I am envious also..what a view. enjoy your vacay time....and the wine :)
Have a great hump day!

[jaguarr]

Squaw Peak is beautiful, man. Enjoy your time in the sun next week! Glad you're enjoying those Power Hooks. They truly do rock. Keep up the hard work, Petey. Looks like you're making great progress!

jag

[Original Poster]

Leg and abs

hanging knee raises 2 sets (25, 30 reps)
ball crunches 3 sets (30 reps)
Kneeling Rope crunches 2 sets (20 reps)

Squats 2 sets 10 reps (ass to the grass...more of a warmup for legs...not that heavy)

Leg Press Sled 4 sets (18 plates - 10 reps, 20 plates - 8 reps, 22 plates - 8 reps, 24 plates - 6 reps)

SLDL's 2 sets (10, 8 reps)

Walking Lunges 4 sets (15 reps) New PB....strapped to 75 lbs DB's :D

Seated leg curls 3 sets (10,8,8 reps)

Seated leg ext 3 sets (10 reps, 8 reps, 8 reps) Last two sets were with the WHOLE DAMN STACK ! Talk about a finisher, I was insane. These two 20 something kids were looking at me like I was nuts. One said....."damn you have some strong Quads"....I just nodded and said, "I guess so".

I was jacked and could bearly walk afterwards....DAMN I LOVE THAT FEELING !

Can't wait to use my Powerhooks for shoulder day tomorrow. :eek: :)

[ms_mac]

Workouts are rockin' Chi-Town. Great job! So I take it you are liking the power hooks? I think I may have to invest in a set, I always work out alone and never have a spotter. Sounds like these would do the trick.

[Hibiscus09]

I hope you and your family enjoy Arizona, Chi! :) I've been to Phoenix a couple of times and loved it! Nice job on the leg workout. :)

[GREENFEATHER]

Leg and abs

hanging knee raises 2 sets (25, 30 reps)
ball crunches 3 sets (30 reps)
Kneeling Rope crunches 2 sets (20 reps)

Squats 2 sets 10 reps (ass to the grass...more of a warmup for legs...not that heavy)

Leg Press Sled 4 sets (18 plates - 10 reps, 20 plates - 8 reps, 22 plates - 8 reps, 24 plates - 6 reps)

SLDL's 2 sets (10, 8 reps)

Walking Lunges 4 sets (15 reps) New PB....strapped to 75 lbs DB's :D

Seated leg curls 3 sets (10,8,8 reps)

Seated leg ext 3 sets (10 reps, 8 reps, 8 reps) Last two sets were with the WHOLE DAMN STACK ! Talk about a finisher, I was insane. These two 20 something kids were looking at me like I was nuts. One said....."damn you have some strong Quads"....I just nodded and said, "I guess so".

I was jacked and could bearly walk afterwards....DAMN I LOVE THAT FEELING !

Can't wait to use my Powerhooks for shoulder day tomorrow. :eek: :)

Well you know they don't know about this place or they'd have said......
WOW STRONG LEGS, LOL!! :D

Good work pete, my strength is holding well, I might try bumping the fats up a little once I settle in here if the strength wanes at all. Those hooks are the best thing since sliced bread in my opinion, no more joint pain for me after I started using them, M uses them too. Pulling 100 lb DB's into place on an inclie sucks beyond all suckness!! :D

[Gator]

glad things r going well chi..
set the bar high cause good ole gators comin a huntin for ya !!!

Gaotr

[Original Poster]

Workouts are rockin' Chi-Town. Great job! So I take it you are liking the power hooks? I think I may have to invest in a set, I always work out alone and never have a spotter. Sounds like these would do the trick.

Thanks ms_mac ! :)

You will love the powerhooks. I can't believe I went this long without them. bb.com has about the best price I have found on them BTW.....only like $39.

http://www.bodybuilding.com/store/cp/ph.html
(shameless plug for a great admin ;) )

[Original Poster]

I hope you and your family enjoy Arizona, Chi! :) I've been to Phoenix a couple of times and loved it! Nice job on the leg workout. :)

Thanks Hibby ! The time off will surely be nice.

I almost moved there a few years back. I have been there countless times on bizz and I love it....... even in August when it was 113-117 every day that week. LOL

My family is complaining about the cold weather here today and all want to move somewhere warm.

[Original Poster]

Rob,
The hooks are AWSOME. Best $$ spent in a long time IMO.

Marty,
Hunting me huh ? Bring it on my brother ;).
Or did you mean hunting with me ? ;) LMAO.
You really should make the Arnold this year. I'll buy the first round and introduce you to your next trainer (John) LOL.

[Gator]

ill see if i can, no promises tho..id would be a blast..what dates again ?
keep talkin amigo, remember, yer old..lolol

keep in touch

Gator

[Original Poster]

ill see if i can, no promises tho..id would be a blast..what dates again ?
keep talkin amigo, remember, yer old..lolol

keep in touch

Gator

March 3-5.

Old........nope not until December 6th...........then I am really old. ;) The BIG 40 :eek: Oh.............**** that is like 3 weeks away :eek:

[Gator]

gotcha..lemme see whats up then...might be in vegas for tourney championship games that weekend for march madness..

ooohh noooo the big 40ohhhhhhhhh
im there in a year..lol

Gaotr

[jaguarr]

March 3-5.

Old........nope not until December 6th...........then I am really old. ;) The BIG 40 :eek: Oh.............**** that is like 3 weeks away :eek:


Damn, Petey. Only three weeks until you get to meet the guy in the attachment! :D

LMAO!

jag

[Original Poster]

LOL.....Jag !


Ok....today I woke up with a very upset stomach. I know it's not any change in the diet....I eat the same damn thing pretty much every day. LOL Must be the stomach bug that has kept my oldest home for 3 days from school.

WO was overall very good..great intensity even feeling a bit under that weather. I tried using my Powerhooks, for DB ARnold presses, but they actually were a pain to use.....maybe I need to bring a different bench over to the smith machine next time. Needless to say I used them for two sets and then put them away and finished without them on a different bench.

Shoulders and calves

DB arnold presses 4 sets (10, 8, 6, 6)
Bent over lateral raises 3 sets (10, 8, 8)
Standing side lateral raises 4 sets (10, 8, 6, 6)
Upright Rows 3 sets (10, 8, 8)
Shrugs 4 sets (12, 10, 8, 6)

Hack squat calve raises my style (21,21,21)
Rotory calve raises 3 sets (12, 10, 10) Last set the whole damn stack. :D LOL

20 mins treadmill (130 bpm)


As the morning wore on stomach got much worse. I started feeling like crap. I couldn't even finish my 1 real egg with 8 egg whites for my 3rd meal. Only managed about 6 eggs total. I actually skipped a meal and opted to sleep during my lunch hour. Was belly aching most of the afternoon....but I did force myself to eat 3 more meals since then. Suppose to have 8 today for 2700+ cals but will probably come in about 2500-2600.


Yesterday's nutrition was also a bit light.........
Total: 2383 cals
Fat: 64 577 25%
Sat: 9 80 3%
Poly: 10 92 4%
Mono: 17 150 6%
Carbs: 164 582 25%
Fiber: 18 0 0%
Protein: 296 1185 51%
Alcohol: 0 0 0% :( ;)

[Original Poster]

Total: 1882
Fat: 49 441 24%
Sat: 9 77 4%
Poly: 10 93 5%
Mono: 17 149 8%
Carbs: 147 513 27%
Fiber: 18 0 0%
Protein: 228 911 49%
Alcohol: 0 0 0%

[mom24boys]

hope ya feel better Chi..Have a good weekend.

[Original Poster]

Thanks Lisa ! I am feeling much better today.


Ok....today was back/bis and abs

Ooooooooops.... I forgot to do abs.......LMAO.......tomorrow morning I guess. LOL

WG pull ups 4 sets (6 reps each)
close grip pull pull downs 3 sets (12,10,8)
barbell rows 2 sets (12,10)
Bent over DB rows 3 set (10, 8, 6)
cable rows 3 sets (10,8,8)

Incline curls 3 sets (10,8,8)
barbell curls 2 sets (10,8)
hammer curls 3 sets (10, 8, 6)
reverse preachers 3 sets (12,10,8)
wrist curls 4 sets (15,12,12,10)

I added something at the end of the WO that Fitty told me to do. I put the grizzly belt on and hung a 45 from it and tried to do a few WG pull ups. LOL......got one......but the 2nd was a bust....so I just hung there looking stupid with that 45 hanging from my waist LOL. :eek:

+20 mins stepmill :)

[Original Poster]

Today is packing, rest and travel day.
:eek: Did I just say that ?
Traveling with the family is far from restfull LOL.

I'll be in Phoenix tonight :D .....Ahhhhhhh warm weather again.

I'll be sure to stop buy and post some updates and maybe a few pics if I have time. I am definately climbing Squaw Peak and maybe Camelback Mountain for some outside enjoyable cardio. I'll be training at the Lifetime Fitness in Mesa this coming week.

If for some reason Mom's computer blows up, I want to wish you all.........

A SAFE AND WONDERFUL THANKSGIVING HOLIDAY !

May your company and food be good and your wine and indulgences of any vices you have.......EVEN BETTER !

[NuclearArms]

Have some fun there Chi.

[StlBarbie]

Have a safe trip and don't do anything I wouldn't do ... and that advice should leave the door open for just about anything!!!! :eek: :D ;)

Happy Thanksgiving BIG BOY!!!!!!!!!!!!

[Hibiscus09]

Have a nice trip and Happy Thanksgiving!! :) Enjoy Squaw Peak and Camelbak Mountain. Hope you take tons of fun pics to share.

[mom24boys]

have fun :)

[jaguarr]

Safe travels, Petey! Have fun in the sun and a nice holiday! :)

jag

[Original Poster]

Just checking in to say Nutrition these last two days have been baaaaaaaaaaaaaaaad............really bad. LOL

Training has went well here this week.

Monday I trained and also climbed Squaw Peak. It was a good climb and the scenery was awsome. All that time on the stepmill ppayed off. Many people only go up about 1/2 to 3/4 of the way because the climb gets a little tougher at the top. Legs were actually ppretty fried after do squaw peak at such a good clip.

Also trained tues, wed and yes.......finishing my training week today on Thanksgiving today. Overall a very good training week. VERY STRONG !

Today's eating and drinking was one FITTY would surely have said..."Good Job". Way too many cals...........but actually controlled my drinking. Not too bad overall.....but I could not resist desert. IT WAS YUMMY ! :)

Carb intake has been a bit much and pprotein a bit low.....but I willl be back on track tomorrow.

Not sure what we are doing here tomorrow, but saturday (the day we head back home) I am climbing Camelback Mountain in the early morning.

Weather here has been awsome between 75-80 every day and sun sun and more sun. LOL Sitting on the patio this afternoon smoking that cigar and chatting with dad was actually hot in the sun. Back in the Chicago area I was told was like 14 degrees today.Brrrrrrrrrrrrrrrrrr.

The girls have really enjoyed this trip. My oldest turned 11 this past tuesday and I took here horseback riding at thhe base of the superstition mountains, for her first time on a horse. We had a blast. I have tons of pics, but will have to post them after I get home. Grandma is the pied piper of the ducks here in Sun Lakes, she takes my girls to feed the ducks every day at 3 different ponds here. The kids just love going with her on the golf cart to feed the ducks.

More on this trip and a bunch of pics when I get home

Hope you all had a great Thanksgiving like I have had.

--- Chi

[Hibiscus09]

Glad you're having fun! :) I've been pigging out also. Yum, yum. I'm glad your girls are having such a fun time also -- horseback riding and feeding the ducks sound cool. I'd like to be enjoying 80 degrees right now. Winter has finally hit the south for the last couple of weeks and we're all ready for warm weather again. :D

[BPP]

glad thigns are good bro!

[Original Poster]

Some pics from vacation.

These first 5 are from Horsebackriding at the base of the Superstition Mountains out of the Ghost Town Named "Goldfield".

My oldest had a blast on her birthday Morning.

[Original Poster]

Squaw Peak pics

[Original Poster]

One of Camelback Mountain from squaw peak and other misc pics.....with a few really nice sunset shots.

[BPP]

cool pics bro!

[Hibiscus09]

Neat pictures! Looks like a fun time. :)

[Original Poster]

Something odd happened on Wednesday while I was training at the Tempe Lifetime Fitness. (off of Priest and Warner roads)
After lifting I hit the treadmill for 30 mins...and was just getting off it and going to head to the stepmill for 15-20 mins when someone who reads the forums (but does not post) approached me. This woman approached me as I was wiping down the treadmill and said "excuse me are you Pete.....chi_town" I was a bit taken by this and asked her who wanted to know. She went on to tell me she has been a long time lurker of our forums (the over 35 section) and just wanted to say thank you for how I both post and help to run our section. Beth was probably late 40's and was very fit. We chatted for a few moments and it was nice to get personal feedback like that from someone who doesn't even post but yet reads our section and felt compelled to approach me...not to try and pick me up or anything.....but just to say Hello and thank you. She has two teenage kids and has turned around her life through fitness these past 5 years or so.

I encouraged her to start posting and told her that we don't bite. LOL Anyway she excused herself as she had just gotten there to train and I went on to hit the stepmill for 15 mins. :)