Looking for change...

[asoto]

Hello all
I've been reading all the stories and figure its time for me to add my info to this board. I got back into training after a 15 year hiatus. And since I didnt like what I saw in the mirror, I wanted change. I am 41, 5ft9in, 223 lbs. I have been working out for the last 3 months, and have seen some gains but not massive by any means. I have been taking whey protein (115 to 195g per day), 5-10g Creatine(was off for a week- so loading up this week), but dont believe I've been eating enough even though I'm reaching 225g of Protein per day.
measurements as of last week:
Chest-49"
Arms-17 3/4"
waist- 34 "
Thighs- 24.5"
calves- 17"
neck- 18.5"
forearms -15"

And my wo goes like this
Mon- Chest/ delts
Tues- Legs/calves
Wed- off cardo only
Thurs- Chest/ Tris
Fri- Back/ Bi's
Sat/Sun- Off completely

The reason I am doing chest twice a week is because Im lacking in the upper pec area and have dropped my other excercises 25% in intensity to concentrate on chest for 8 weeks. I am in my 3rd week of this program and I picked it up reading this months Musclemag. After 8 weeks, I will move on to legs for 8 weeks, then back, delts, etc...
I have no pics, but will try to add some as I go along. Please feel free to offer tips, advice, etc. as I dont claim to know it all, but have done some research in the sport. My biggest flaw is DIET!! My wife being from Kansas, cooks like a pro and I hate cooking but have been dabbling lately because of this lifestyle change that I am after, and my wifes working hours.
Will try to keep posting as this Forum is a great motivator.
Hope to hear from some of you!
Later

[gumbo32]

Welcome and sounds like your off to a great start. You have some solid information and this site will only improve that base.

[jmurjr]

looking forward to seeing some pics from your stats you must look pretty damn good.

[Gunn27]

Welcome.

[Original Poster]

Welcome !

[2bbig]

Welccome to the board Asoto.

[vja2000]

It seems like you're off to a great start; your routine, your measurements - none look all that bad to me, provided your fat percentage is reasonable. I have taken note of your chest and neck sizes, both of which are quite large and both of which cause me to wonder about your fat percentage. I'm assuming it's reasonable, since you have 15 inch forearms that generally do not carry much fat and which are also rather large.

The upper pecs or any smaller body part, can be hard to develop if you don't understand a few points, primarily that our larger muscles tend to compensate heavily for the weaker muscles, after that our mind tends to screw with us telling us we shouldn't back down and lift lighter, which more often than not is necessary for smaller muscle development.

I'm sure you know that you must determine what angle best hits your upper pecs and then figure out what weight best stimulates those muscles at that particular angle. And, as I said; you will need to somehow get over the desire to lift heavier weights for that movement because quite frankly if you try to use too much weight, other muscles will work the weight and NOT your upper pecs!

I spoke one on one with Rich Gaspari many years ago. I asked him what he did about his mother; an old world Italian. Having grown up in an old world Italian family myself, I knew what it was like. He told me that unless it was contest time, he pretty much followed a usual diet and ate what his mother cooked. I was a bit surprised to hear this, since Gaspari was one of the few who were pretty much ripped year round. But, I suppose it has to do with how well balanced the metabolism is. When things are out of whack, they're out of whack and we have to take measures to square it away, but when things are well balanced, it takes very little effort to maintain that balance.

Years ago I had a 65 gallon fish tank. I had a hard time keeping it squared away and the fish alive and healthy. I had an under gravel filter, a high dollar corner filter, and a diatomaceous filter that I ran weekly. Then one day I met and befriended an Ichthyologist. I took him a sample of my water and Polaroid’s of my setup and he prescribed an array of aquatic plants and a balance of certain kinds of fish. In a matter of months my tank was crystal clear, the plants were multiplying and spreading out covering the ground like underwater grass, flowering, and the fish were doing great. A follow up sample of water showed that it was every bit as clean and clear as spring water. I finally had achieved an ecological, environmentally sound system. After that, I did very little to maintain this balance, as it for the most part maintained itself.

The human body is much the same way; when it's out of balance it requires a lot of work, but once you get it in balance, it requires very little tweaking. If a body is well balanced and in my opinion, it is more important to watch for toxins than it is for nutrient intake; tobacco smoke, chemical spray inhalation, cleaning liquids, creams, lotions, deodorants, colognes, repellants, and other such substances applied to and/or absorbed through the skin, as well as the type of food containers we use and so on - all or any of which can tax, undermine, or completely block proper nutrient uptake and/or other endocrinological bodily functions...

Vince

[asoto]

Thanks for the info guys, I'll definitely take heed.
Today I was back in the gym after work and I was really motivated too for some reason. But I really hit it hard today

Chest/ Tris

Incline BB press 2X10X185, 1X8X200, 1X7X200(4 sets)
Incline DB Press 2X10X70, 1X8X75, 1X6X80 (4 sets)
Pec Dec Fly 2X8X100, 1X10X85, 1X6X115 (4 sets)

Nautilus tri Press 2X10X290, 1X7X320, 1X6X320
Triceps cable pushdowns 2X10X150, 2X9X170
OH DB ext. 4 Sets(10,9,8,6) 75,80,85,90

Crunches 4X25
I left the gym, totally pumped and wishing I had more energy to keep going!
I've also been trying NO supplement (walmart brand) and havent noticed any changes. I have tried HFR (topical NO) and Im really not convinced whether it is the product or hard work that is giving me the desired pump.

[gumbo32]

Im really not convinced whether it is the product or hard work that is giving me the desired pump.

Supplements ONLY supplement.

It's your hard work and intensity that is producing your pump.

Keep depending on yourself and just use the sups to fill in a few holes in your diet. You are well on your way.

[asoto]

Missed Fridays WO so I did back/ bi's on Sat

Lat pulldowns 4 sets(10,10, 8, 6)
Cable Rows 4 sets(10,10,8,7)
SLDL 3 X 5 X 250
Naut 1arm row 4X10

Hammer curl 4(10,10, 8, 6)
cable curl 4(10,10,8,7)
preacher curl 3X8
seated inc DB curl 3(10,8,6)

today did chest/ delts

incline BB press 4(10,10,8,5)
incline DB press 4(8,8,7,6)
cable crossovers 4(10,9,8,6)
pec deck flys 4x8

military press 4(10,10,8,6)
rear delt mach 3X10
lateral raises 3(10,8,8)
shrugs 3(10,10,6)

I was totally wipred out after today and really felt a good pump..
Ive been trying to get my protein intake to about 230g daily and keeping fat down to under 70g and have been consistant. I'll see next week where I am at with my weight and measurements...

[Most Muscular]

The reason I am doing chest twice a week is because Im lacking in the upper pec area and have dropped my other excercises 25% in intensity to concentrate on chest for 8 weeks. I am in my 3rd week of this program and I picked it up reading this months Musclemag. After 8 weeks, I will move on to legs for 8 weeks, then back, delts, etc...

Lesson one: More isn't better. Better is better.

Lesson two: Don't believe everything you read in a mag.

nuff said...

[Baldsnake]

Vince...the more you post the more I like what I read.

Baldie

[asoto]

been away for a bit, but have still been hitting the weights. After all the input i have received, I decided to change up the routine a bit. After 4 weeks, I wasnt going anywhere with my chest. So I pulled up some routines here off of this site and saw one I liked and have started Monday.
As for the wo:

Flat BB Bench 4(10,8,6,6) 225,245,250
Incline DB bench 4(10,8,8,8) 70,75,80,85
DEcline BB bench 4(10,10,6,6) 225,235,245
Pullovers 4(10,10,8,6) 60,70,80,90
pek dek flys 4(8,8,8,7) 100
cable xovers 4(8,8,86) 60,70,70,80


40 min treadmill(bpm 140-145)

after Vince's post I sought to get the BF checked and was totally depressed for a bit after the results. So I decided that, along with the no drastic changes with my previous routine, to change my workout to add cardio 5 days a week in an attempt to burn BF and maintain whatever muscle I have.
heres wishing me luck, I'll need that cuz I DO work my ass off at the gym.

[vja2000]

Baldsnake, thanks for the comments. Just keep in mind I've only recently gotten myself together and not to the full extent, either. I think I'll wait to see if I improve, decline, or simply implode before I run for office :)

Asoto, I will assume the routine above is your "chest day" and that no other exercises will be performed in addition to those listed. The first problem I see with the routine is its length. The average set takes approximately 3 minutes to complete with rest and weight manipulation. You are doing 24 sets. 24 sets x 3 minutes = 72 minutes of training. Add in warming up and cooling off and you have set yourself up to fail at this stage of your training. If you attempt to complete the routine in less than one hour, you will have to sacrifice quality, stress levels, or both; neither of which will benefit you.

Using those movements you have listed as an example, I would be inclined to recommend only 3 sets of Flat BBB's, 2 sets of Incline DBB's, drop the Declines, 2 or 3 sets of Pull Overs, 3 sets of PD Flyes, and finally 2 sets of Cable Cross Overs. This adds up to 12-13 sets for a total of 36-39 minutes. Add in warm up and cool down and you're in and out in about an hour. This also would allow for you to maximize your stress levels and achieve potential for each set. I personally would also be inclined to limit reps to between 6-8 for larger muscles and between 8-10 for smaller muscles.

My thoughts are well, my thoughts; some will agree, some will not - it's human nature. There will always be a black and white and a left and right. What I have suggested above is an example; something you might try and then tweak to your own liking.

I would be extremely cautious of the treadmill at a higher body fat percentage, as you have alluded to here. If you are going to pursue activity upon the treadmill, be sure to wrap yourself up fairly well; arches, shins, knees, etc. And, you may wish to use a wide elastic band around your lower back to keep it warm. You can cover all this up with a pair of sweat pants and sneaks. If you don't do it, you'll likely hurt yourself somewhere along the line. Once you aren't carrying as much upper body weight and have conditioned the stabilizer muscles, you can begin shedding some of the protection. Again, these are strictly my thoughts. If these things trouble you, use the Elliptical machines instead of the treadmill for a time.

As for the diet, just eat decent meals and try to eat often enough throughout the day. Be sure to use some type of fat with each regular meal, such as CLA or Fish Oil. Cut back on sugars and try to stay away from carbs after around 4:00 or 5:00 in the evening. Try some sort of stimulant, highly dependant upon your cardiovascular level of fitness, prior to your routine to enhance focus and intensity. In fact, all of this is highly dependant upon your cardiovascular level of fitness. If there's an issue with that, address it first.

Working out isn't always about falling to the ground after a set and/or puking at the end of your routine. It's okay to have some energy left over at the end of it all and to feel good when you're done. Remember where you're coming from and where you're going. Take your time and you'll get there...

Vince

[asoto]

Thanks Vince
That is some helpful advice. I didnt read your post until yesterday afternoon and I had already overtrained my biceps on tuesday, but I did incorporate the tips on yesterdays triceps routine

pushdowns 3(8,8,8) 150
skull crushers 3(8,8,6) 95,110, 120
oh db ext 3(8,8,7) 75,85,95
dips 3(10)

crunches 4X25

30 min cardio (20 tm,l 10 min bike)

felt really good and not too burned out like the day before when I did 6 excercises of 4 sets each for my biceps. granted I got a good pump but with all that I have been learning, that is way too much for 1 wo routine.

[asoto]

Hello all,
I have been busy with the ex-wife trying to get more money and restoring a 66 mustang so I havent been near a computer. But I have been to the gym to "vent out" any frustration I have.
Thurs WO (Legs)

Squats 8,8,6,6 (225,275,295,305)
leg press 8,8,6 (540,650,720)
leg ext 8,8,6 (175,190,200)
calf raises 3X10(135)

crunches 4X25

cardio 20 min (10 tm/ 10 Bike)
135 bpm

I tried setting the machines for a 145 bpm HR and I got a "exceeding max Heart rate" warning. so I backed it off to 135 which is 75% for my age and wt
to acheive BF loss.


Friday (delts/ back)

military DB press 8,7,7 (70, 75)
side lateral raise 3X8 (30)
lat pulldowns 8,8,6 (160,170,180)
cable rows 10,8,7 (150, 170, 190)
shrugs 3X10 (95)

40 min cardio (20 tm/ 20 bike) 135 BPM

I worked out every day this week but believed that I overtrained my biceps so I plan to do 4 day split looking like this
Mon Chest
Tues Bi/ Tri's
wed cardio only
Thurs legs
Fri back/delts

[asoto]

I managed to get a good WO yesterday even though I havent been getting much sleep due to family problems (Ex-wife related).
It was chest day

Flat bench 4(10,10,7,5) 225, 250, 265
Incline DB press 2(10, 8) 80, 85
pullovers 3(10) 85
PD flys 3(10) 85
Crossovers 2(8) 75

crunches 4X25

40 min cardio 130-140 BPM

Food intake
Cal-3022
protien-295 41%
fat-82 25%
carbs- 250 34%


Felt really good after the WO, at least lifting allows me to "vent out" my anger about my personal life ;-)

[asoto]

Heres Tuesday WO

Squat 3(8,7,6) 275, 295, 315
Press 3(10,8,6) 540,630,720
ext 3(10,8,5) 190,205,220* new max!
Curl 2(10, 8) 130, 145
Calf raise 2(10) 135

No cardio
Will do that Wed.
thats all for now, later

[jaguarr]

asoto,
Good to see that you're still plugging away in here, man. Consistency counts and it looks like you're on the mark, there! :cool: Looks like you're making some steady strength gains, too! Nice! Keep up the hard work!

jag

[asoto]

I've been taking care of a few things the last five days, but I did get a arm WO thurs.
I have had to take care of my wife while she is having root canal done, so I am resting my arms (tendinitis) and eating as clean as I can. Barring any setback today, I'll be back on chest today, will keep posted

[asoto]

Just got back from a good chest Wo
Flat Bench 4(10, 9, 7, 3) 230, 235, 250, 275* (new hi for reps)
incline DB press 2(10, 8) 70, 80
PD Flyes 3(10) 100
xovers 3(10, 9, 7) 60, 80, 90

crunches 4X25
Cardio 40 min 130-145 BPM

Felt good and gonna soak in the hot tub!
Legs tomorrow!

[vja2000]

I like what I'm seeing, Asoto. I have a bit more advice for you that I'd like to see you consider seriously. Start working your forearms at this point, especially since you're doing side laterals. If you don’t start working the forearms, your elbows are going to start causing you pain and restrict your performance levels. Bring on some hammer curls, wrist curls, and reverse wrist curls - maybe some reverse EZ curls. Work you forearms and you will see your poundage’s in other areas start to climb. You are going to need a very strong grip, my friend. Besides, the ladies love forearms made of steel...

[asoto]

Already there vince with the elbows, but different symptoms on each one. I do notice that I can hammer curl without pain, so I will give the wrist curls and reverse curls a go on biceps day. I am also experiencing a little pain on the right elbow (right on the bone) after a skullcrusher routine last week. My trisceps have always been strong and this was unforseen because I love working triceps. Have any remedies there?
Alex

[vja2000]

Work the forearms more thoroughly with focus on the reverse wrist curls and try a triceps bar for a time to give the elbows a bit of a break when doing your triceps work. A triceps bar that looks like this; -[ I I ]- is what I used for some great triceps development, as well as for developing some great forearms and biceps by performing preacher style and standing curls with it...

Vince

[asoto]

Here is wed leg WO

Squat 4(8,8,6,5) 295, 315, 335* new hi
leg press 3(10,8,6) 540,630,720
leg ext 3(10,8,6) 190, 205, 220
leg curl 2(10) 145
std calves 2(10) 135

felt a really good pump aferwards and that good soreness that lets you know you worked the muscles good.
I will be doing arms today with the focus on forearms

[asoto]

todays wo:

Preacher curl 4(10,10,10,8) 75, 85, 95
Tricep Pushdown 4(10) 140
BB wrist curl (10,10,8,7) 95
Dips 4(10)
Hammer curls 3(10,10,7) 55, 65
reverse EZ curls 4(10) 65

Crunches 2X50

Cardio
45 min (35 TM, 10 bike) 125-145 BPM

I got the lifting done within 60 min (55 exactly), I trained with good intensity and minimul rest in between sets so I can knock it all out in 1 hour. Made sure I didnt go too heavy so I could get all 3 body parts with 2 exercises each.

[asoto]

Sunday and i have been off for 2 days, so I hit the back and delts at the CG base gym cuz the YMCA doesnt open until 1pm.

Lat puldowns 4(10,8,8,6) 160, 180, 190
Cable Row 4(10) 200
Mil press 3(10,10,8) 55,60,70
side lateral 3(10,10,9) 25, 30
shrug 4(10,10,8,8) 85, 90

I gotta keep on going!

[asoto]

Started with flat bench

was going along fine with the first 3 sets (10X 235X2 and then 6X275)
and then on the 4th set BAM!!! I felt a serious strain on the backside of the elbow. This is NOT tendinitis, but I dont know what. I first felt some discomfort 2 weeks ago but could always press until today!

finished flys and xovers at regular weight as this did not put any strain on the elbow whatsoever. but now I must take time off to heal this, so it is cardio for the rest of the week and maybe leg work. Just when I was starting to see gains in strength, this crap happens.
So what suggestions on diet intake are there during this phase I got going on? I didnt think id be going this route for another 2 months.

[asoto]

After some intensive research, I believe I have a bursitis flare up. the elbow is swollen and tender to touch on the point of the elbow itself. I had legs today so I decided to go to the gym and WO
Here is the results

Hack squat 4(10,10,8,8) 270, 340
leg press 3(8,6,5) 630, 720, 770* new hi
Leg ext 3(10,7,5) 205, 220, 235* new hi
leg curl 3(10,8,6) 130, 145, 160
calf raises 2(10) 135

Cardio (bike) 15 minutes.

anybody know the treatment for bursitis?

[jocularric]

You might want to check out this link http://www.mayoclinic.com/health/bursitis/DS00032

But, IMO, you should see your doctor for proper attention. I tried self medicating/doctoring a tennis elbow. I never did much to help. Out of frustration I finally saw my doctor. Within a month I was able to do what I hadn't been able to do for over eight months. You deserve better--See your doctor.

[asoto]

Worked out forearms yesterday
trying to keep elbows from any strain at all

BB wrist curls 4(8) 95
Hammer curls 4(8,7,6,10) 60,65,70,55)
reverse curls 4(8) 75

Cardio 45 min (22 min bike, 23 min TM 130-140 bpm)

will attempt to do back and delts(with machine for stability)
later today

[asoto]

Succesfully did back and used machine for delts but it went well and injury free!

Lat Pulldown 4( 8,8,7,6) 160, 175, 190
cable row 4(10,8,7,6) 160, 170, 180, 190
1 arm rows mch 4 (10,8,8,8) 125,155,170,180

front raises 4(10,8,8,7) 20,25,30
side raises mchn 4(10) 130
shrugs 4(10, 8,8,8) 80,85,90

Off during Xmas, will start again on the 27th

[jocularric]

Nice job asoto. You might try replacing your lat pull-downs with pull-ups at this point. You might be surprised at what you can do. :)

[asoto]

Finally back in the gym and still tender on the elbow (did 225 bench for 6 reps before I started to "feel" it) so I did legs and it went like this

Hack squat 4(8,8,6,6) 270, 340
Leg press 3(8,7,5) 630, 720, 800* new hi
leg ext 3(10, 8, 6) 205, 220, 235
leg curl 3(10) 145

could barely walk out of there, but felt a good pump for some time after wards

[asoto]

I hope everyone had a great holiday, I have been taking time off to rest my elbow and spend time with my wife. Getting ready to go back to the gym and I need get that fire I had 2 months ago because I havent seen any significant gains in size with protein and creatine since I started. I have been
sticking to under 100g of fat and over 220g of protein per day (until tuesday when i ran out of protein) and I have actually thought of anabolic help. I have been reading the steroid forum and researched all the info, but wont do anything until I hear from some of you on this topic and I'd wait until my elbow was completely healed before starting this project at all. Please offer suggestions, I need it.
Thanks

[Gunn27]

I have actually thought of anabolic help. I have been reading the steroid forum and researched all the info, but wont do anything until I hear from some of you on this topic and I'd wait until my elbow was completely healed before starting this project at all. Please offer suggestions, I need it.
ThanksHave you reached your natural genetic limitations? Going into competition soon? Unless you can answer "yes" to both of those questions, leave the juice on the shelf. There are may more reasons you want to stay away from it, but those two should be enough on their own. Just my £2.

[asoto]

Well after 1 week and a half of resting the elbow I got back in and went right to work on chest

Flat bench 4(10,10,8,6) 185, 205, 225
DB press 3(10,8,8) 60, 65
PD flyes 3(10,8,6) 100, 115
crossovers 4(10, 10, 8, 12) 60, 70, 80, 40

I was feeling pretty pumped, but more importantly, NO PAIN!
I felt a little stratching on the elbows but no strain that I experienced 2 weeks ago. So I am truly happy about that.

[asoto]

Hi all
Did legs this afternoon

Hack squat 4(10,10,8,6) 285, 340, 360*
leg press 3(9,6,4) 630, 720,810*
leg ext 3(10,8,6) 205, 220, 235
leg curl 3(10) 145

will do cardio this evening with my wife and abs as well
Hope I can do it, can barely walk right now!

[jocularric]

Well, did the cardio happen?

Nice job with the legs, btw! Other than legs curls what else do you have to hit your hams?

[vja2000]

I hope everyone had a great holiday, I have been taking time off to rest my elbow and spend time with my wife. Getting ready to go back to the gym and I need get that fire I had 2 months ago because I havent seen any significant gains in size with protein and creatine since I started. I have been
sticking to under 100g of fat and over 220g of protein per day (until tuesday when i ran out of protein) and I have actually thought of anabolic help. I have been reading the steroid forum and researched all the info, but wont do anything until I hear from some of you on this topic and I'd wait until my elbow was completely healed before starting this project at all. Please offer suggestions, I need it.
Thanks
Asoto, you are at an age when hormone levels begin to fluctuate. While there are plenty of things that can contribute to joint pain, or in your case elbow pain, one of those things is a hormone imbalance. I recently had a friend approach me quite distraught. He is a professional guitar player who has in recent months come into joint pain in his fingers and hands. He quite naturally thought his career was all but over. However, I had learned that joint pain can be brought on by hormonal imbalance and I suggested he have his hormone levels checked via saliva testing. It took some doing, as he had been diagnosed with arthritis.

He took my advice, though, and found that both his DHEAS and Testosterone levels were barely registering. The doctor prescribed a blend of DHEA, Testosterone, and one other substance in a White Petrolatum base. After two weeks of using the cream, the pain in his fingers and hands has gone. I was able to persuade him to be tested by asking him if he had lost interest in the last year or two in things he had always been interested in. He thought and responded by admitting he had lost interest in his knives and firearms, as well as his skull collection. And, that he was thinking of selling his 4WD pickup for a compact car with better mileage. I quickly pointed out that these are all symptoms of a hormone imbalance. Had he not been tested and simply went with the arthritis diagnoses, he likely would have developed a level of disfigurement in his fingers and hands.

I had pain in my right knee, enough to slow me down going up the stairs in my home, and both elbows prior to my saliva test. At the time, I hadn't made the connection. However, upon starting my hormone therapy, my knee and elbows are no longer bothering me. I am now running up the stairs as I had previously; two or three at a time. Like most people, I had written off the pain as normal aging; this was a mistake.

So yeah, at 41-years-of-age it is time for you to find out what is going on with you hormonally. Don't just wing it, my friend; get a saliva test done and see where you're at, make the corrections, and see what you're left with. Most intelligent men will begin to realize something is wrong at some point; it would seem that entertaining the idea of "anabolic help" puts you into this category. I've been where you are. My mistake was thinking I could manage supplementation without proper feedback and without a baseline. Don't make this same mistake...

Vince

[asoto]

Yes, I sure did hit the cardio. My wife hogged the computer so I forgot to add the post.
20 min bike
15 min tm
130-135 BPM
had to leave a little early cuz the wife was getting hungry and is trying to stick to a strict diet while working some odd hours.

Thanks Vince for your input, I have thought of doing that very thing because of the swing in interests lately(cars, softball, work, fishing). I have been using antidepressants since 2000 and really havent been "feeling myself" during the process, although my wife of 2 years thinks the drugs make me myself.
So that is something i believe I must do.

[asoto]

did cardio only today
10 min bike
33 min tM
130-135 BPM

felt really good. legs still a little tight from yesterdays WO. Plan to hit arms good tomorrow!

[vja2000]

Thanks Vince for your input, I have thought of doing that very thing because of the swing in interests lately(cars, softball, work, fishing). I have been using antidepressants since 2000 and really havent been "feeling myself" during the process, although my wife of 2 years thinks the drugs make me myself.
So that is something i believe I must do.
Asoto, I have since come to believe that I had suffered with a hormonal imbalance long before I was actually diagnosed. While I knew there was an issue early on, I relied upon my physician to tell me what it was. My blood work at that time, my early 40's, showed no abnormalities other than a low yet still normal level of testosterone and I had several tests run. Therefore, as with you, I was placed on an anti depressant; Zoloft, to be precise. Like you, I did not like how this made me feel, so I stopped using it after I had been brought to a level of 100mg per day, although I did genuinely appreciate one side effect of this drug; I was able to maintain an erection, with proper stimulation, for up to four hours for approximately three years following the use and consequent discontinuance of this drug with an equally well appreciated delay in orgasmic response. Yes, I was well admired by the women in my life - thank you Zoloft! There were no other adverse response issues.

The next thing that happened to me over the following years was that my blood pressure steadily rose to a high of 190 over 102. At this point, my physician put me on nerve pills to calm me. This stopped the fluttering in my chest and the constant sound of my heart pumping or beating in my ears, which had become both frightening and deafening. It also stopped my hands from shaking, which had gotten so bad I would actually drop things from them.

As I have been a diagnostician most of my life, I began to pursue my irregularities on my own and quite aggressively; determined to get to the root of the matter. My research indicated that a saliva test was more indicative of reality than a serum test.

As you may or may not know, successful diagnostics requires that we determine "before and after." A serum test is a good indicator of "before," while a saliva test is a good indicator of "after." As an analogy; suppose you have a bucket with a water hose feeding it and the goal is to maintain a constant water level. Suppose, also, that the bucket has suddenly started overflowing with water. We test the feed hose or what would be the serum test or "before" test and it determines that the flow rate of the feed hose is correct. However, and this is important, a problem still exist; the bucket is still overflowing. Therefore, both logic and proper diagnostic procedure requires that we now look at the drain control of the bucket or the "after" condition and what we learn is that there is a restriction in the drain of the bucket. We adjust or correct the drain issue and the bucket now maintains the proper level of water without overflowing. A serum test can indicate a given condition, but a negative serum test does not preclude a condition from existing.

Proper diagnostics also requires that we look for certain indicators. In your case your change in interest of those things you mentioned, as well as your conscious or unconscious attempt to seek enhancement, are indeed all indicators...

Vince

[asoto]

Well after seeing the doc, it was determined that I am not bipolar and suffer from depression nor hormone imbalance. But they drew blood anyway just to be sure. How frustrating that whole ordeal was. I hit the gym later in the evening and worked arms.

hammer curls 4(10,8,7,6) 55.60.65.70
rope pulldowns 4(10) 120
bb wrist curls 4(10,10,8,8) 65,75
incline alt db curls 4(10,10,8,8) 30, 40
weighted bench dips 4(10) 45 plate
reverse curls 4(8) 75

cardio 30 min bike
130-135 BPM

Arms were on fire! I still feel it this AM

[vja2000]

Well after seeing the doc, it was determined that I am not bipolar and suffer from depression nor hormone imbalance. But they drew blood anyway just to be sure. How frustrating that whole ordeal was. I
This is neither surprising, nor unexpected yet, as always, quite disappointing to be involved in; to have to provide compensation to hear a physician simply wing it.

Two things; there is no way your physician can make a diagnoses such as this without one, a blood test and two, a saliva test.

This is why it has unfortunately become so important that we take our health into our own hands to a fairly large degree. Yes, at some point we must listen to our physicians and perhaps follow their advice. But, where any man and/or woman puts their pants on the same as do I each morning, I have come to realize they are as capable of error as am I. I have further come to realize that physicians have become absorbed by such things as money, politics, and legalities leaving me, the patient, somewhere a distant concern.

My friend, insist upon a serum test and a saliva test. It is you that must know what is. You have the serum test coming; ask for a copy of the results. You now must have a saliva test to compare with for a reasonably complete before and after picture of your health...

Vince

[asoto]

You now must have a saliva test to compare with for a reasonably complete before and after picture of your health...

Vince

Now is there a way to get a saliva test without going to the same clinic? They do not offer one.

[vja2000]

Now is there a way to get a saliva test without going to the same clinic? They do not offer one.
Roughly half of the states in the U.S. will allow for home testing. Go to www.salivatest.com to see a listing. This is a reputable sight and it is the test and lab I used. I purchased the test from my physician, brought it home to complete the test, and then sent it off to the lab myself. The results were then sent directly to my physician, as Florida will not allow for home testing of this type.

There are several tests available. You may be interested in the one that tests for:

Estradiol
Progesterone
Testosterone
DHEAS
Cortisol

However, you decide which you feel may be best for you or, call them and discuss it with them directly...

Vince

[asoto]

Thanks for the info vince

my friday night wo

lat pulldowns 4(10,8,8,6) 140,160,180
cable rows 4(10,9,8,6) 170,180,190,200
DB rows 4(10) 40,55,60,65

front press 3(10,8,8,) 45,65,65
rear delt mchne3(10) 55
side lats 3(10) 30
shrugs 3(10) 90

crunches 2X50

cardio 30 min tm
130BPM

feeling good and ready for the weekend
have a good one all!

[asoto]

Hit the chest pretty hard with minimal pain in the right elbow, but did notice a little discomfort on the left where my tendinitis dwells, but now it feels good.
Here is the WO

flat bench 4(10,10,8,7) 205, 225, 235
Inc DB press 3(10,9,8) 60,65,70
pd flyes 3(10,8,8) 70,100
xovers 3(10,8,8) 70,80

cardio 60 min 25 bike 35 TM 130 BPM
Im ready to EAT!!
But I am glad that I didnt have to quit in the middle of my WO because of pain.

[asoto]

Changed up the routine a bit by doing back/delts on tues for 3 weeks and moving legs to thursday followed by bi/tri/forearms on Fri. Continuing the cardio (bumped up to 60 min this week). So we'll see how it goes.

WO:
wide grip pullup 1X4
lat pulldown 4(10,8,8,6) 150,160,180
cable rows 4(8,8,6,5) 180,200,210(whole stack)
1 arm cable row 3(10,10,8) 200,215
wide grip pullups 1X2

shoulder press 3(10,8,6) 60,65,70
rear delt mchn 3(10,8,7) 60,70,75
std side lateral 3(8) 25
shrug 3(10) 90

crunches 2X50

cardio 30 min bike 10 min elliptical 20 min treadmill
left the place starving! I noticed this past week that i am getting hungry 75% into my workouts now, I dont understand why. I am downing a protein shake just before the workout and drink tons of water before and during the workout. Hmmmmm....

[vja2000]

Changed up the routine a bit by doing back/delts on tues for 3 weeks and moving legs to thursday followed by bi/tri/forearms on Fri. Continuing the cardio (bumped up to 60 min this week). So we'll see how it goes.

WO:
wide grip pullup 1X4
lat pulldown 4(10,8,8,6) 150,160,180
cable rows 4(8,8,6,5) 180,200,210(whole stack)
1 arm cable row 3(10,10,8) 200,215
wide grip pullups 1X2

shoulder press 3(10,8,6) 60,65,70
rear delt mchn 3(10,8,7) 60,70,75
std side lateral 3(8) 25
shrug 3(10) 90

crunches 2X50

cardio 30 min bike 10 min elliptical 20 min treadmill
left the place starving! I noticed this past week that i am getting hungry 75% into my workouts now, I dont understand why. I am downing a protein shake just before the workout and drink tons of water before and during the workout. Hmmmmm....
Looks like you're doing great, asoto. As for the hunger, try downing about 40 grams of fast digesting complex carbs with your whey protein powder (about 20g of protein), along with about 3-5g of creatine and about 250-500mg of Alpha Lipoic Acid all just before your workout. Taking Creatine just before your workout can help drive water into your muscles, making them temporarely stronger allowing for more weight and/or increased reps. The ALA will improve or assist with the creatine and glucose uptake...

Vince

[asoto]

Got my results from the lab and it came back with a total test of 213 using a reference of 175-781 ng/dL
that is all that is that listed. What does that mean? IMO I think that I may be on the low side..

[lukamar]

It means that on a scale of from about 1 to 8 you are a 2. It's on the low side but would probably be classed as normal by most MD's, unless you are lucky and have a sympathetic Dr. When you get close to the low end of the scale you often exhibit symptoms of low Test even though the test indicates it is still in range. The range given is the lab test range of the perceived normal male. You should talk to your Dr. about any problems you are having.

Mine is lower, wanta trade :D

[vja2000]

Got my results from the lab and it came back with a total test of 213 using a reference of 175-781 ng/dL
that is all that is that listed. What does that mean? IMO I think that I may be on the low side..
What this means is that you still know nothing. You're definitely low, my friend, and Luke is right; you're doctor may or may not do anything.

There are a number of reasons you may have a low T level, though. In my opinion, the last thing you want to do is up your T level until you find out why it's low. For example, and I'm not saying this applies to you, but a low T level can be the result of a high Estrodiol level. As the E level rises, the T level responds by falling off. Under this circumstance, if you were to simply raise your T level, you would cause an aromatase conversion to an even greater E level.

So, what's your plan now?

Vince

[asoto]

I had a feeling that I was low just not low enough to do anything about. This may explain some of the physical things I am going thru, because I didnt want to believe that it was depression. I will be looking into the saliva test that you recommended and see where all hormone levels are at, before I start looking for test on the black market J/K
Thanks for all the info, I am really appreciative of it.

[Braindrop]

Also consider some deep-tissue massage to help out your elbow. I hadn't realized how much better my knees and elbows could feel until I got a good massage therapist.

[lukamar]

Vince is correct about not trying to alter your hormone levels until you know what is going on. The symptoms of Hypothyroid are very similar to that of Low Testosterone. You may want to have your Thyroid levels checked as well. If you post your location someone may know a Dr. that is Bodybuilding Sympathetic or knowledgeable. It's always better to get drugs with a prescription than out of someones trunk.

There are all sorts of things that can make you feel blue, hormone levels are just a couple of them.

[vja2000]

I had a feeling that I was low just not low enough to do anything about. This may explain some of the physical things I am going thru, because I didnt want to believe that it was depression. I will be looking into the saliva test that you recommended and see where all hormone levels are at, before I start looking for test on the black market J/K
Thanks for all the info, I am really appreciative of it.
Asoto, trust me my friend; when your hormones are off, you can and will feel depressed. I know because I've been there. As I said to you earlier, I was prescribed Zoloft at about your age. The feeling is extremely difficult to manage. I struggled with it for a few years before I finally figured it all out. In the meantime, I had walked away from my job, walked away from a 20 year marriage, and took off for the Adirondack Mountains spending a month in a tent, by myself, in the middle of precisely nowhere. I had eventually lost all direction in life. My future was a complete blur, and I found I didn't even understand my past - I had lost all perspective.

I had the blood test done, my T level was also low, but still within normal, just as is yours and my doctor, as sharp as he was, simply prescribed T patches for me after I insisted we give it a try. All this did was made my situation worse. I know now that it had caused my E level to rise due to conversion from increased T and I wound up with a limp dick among other things, which led to a Viagra prescription. I knew the patches had done something wrong, so I stopped using them. In the meantime, my stress levels were well on the rise, which led to extremely high blood pressure, which then led to yet another pill; a nerve pill.

Anyway, to make a 6 year story short, it wasn't until I got the saliva test done that the problem finally showed itself and things began falling into perspective. Finally, after 6 years of struggling with this, I am on the road to feeling good again. Within weeks of my saliva test and consequential corrective strategy, I began to feel good again. So good, in fact, that one day I had to stop what I was doing and look in the mirror to see if I actually looked different.

Save yourself and those around you the grief of what I went through and insist upon a saliva test for those factors I mentioned above - make it happen for your own sake and for the sake of those who both love you and depend upon you, as they will most certainly be affected by your state; good or bad...

Vince

[asoto]

Here is yesterdays cardio:
30 min bike
30 min TM
130-135 BPM
This morning I weighed in at 220
Measurements have not changed one bit since the beginning of the journal but I didnt measure myself when I started. I have noticed a little definition around the chest/shoulder, back and legs. Still no 6-pack! i can feel the muscles, just cant see em...

[asoto]

As for my other issues, I will be looking into the saliva test after I get back from our vacation. Me and my wife are going to mexico for a week before she changes jobs. We havent had the chance for a real honeymoon and figured its about time we go. So shes getting all geared up for that and I need to have some funds on hand for our trip. Shes earned it.
I also have to deal with some child support issues (ex wants more money-again!), so my time and money is tied up until I can afford to purchase the tests for saliva-test.com. But that is something I will be doing. I figure I'll be going forward with that in late February or so.
Today will be leg day and hopefully if I survive tomorrow (court day), my arms will be ready for a good, hard wo. Later all

[asoto]

Did leg today

hack squat
4(10,10,8,7) 290, 340, 360
leg press
3(8,6,5) 665, 755, 825
leg ext
3(10,8,5) 205,220,235 hold at the top for 10sec on last rep of ea set
leg curl
3(10,8,6) 130,145,160

crunches 2X50

cardio
30 min bike
30 min Tread
130-135 bpm

My legs feel like rubber but I like the fact that i am not quitting in the middle of cardio (cuz its so boring)

tomorrow is arm day, hope I am in good spirits after family court.

[vja2000]

Good luck with all the court stuff and try to keep calm; stress is the last thing you want with a low T level. Enjoy the trip, too...

Vince

[asoto]

Just got back from the gym, was gone all day with the wife after court which went pretty well. I stayed calm and presented my case with no stress or anger in my voice and although the judge wont have a ruling until next week, he put ex wifes lawyer in her place when she got visibly upset when asking him to order me to send in a financial declaration. I might get a good result and didnt have to shell out 3K for some attorney to botch it up either!
anyway, todays workout was just bis and tris but took it easy as to not reaggravate the elbow, still did good IMO

hammer curls 4(10,10,8,7) 60,65,70
rope pulldowns 4(10) 120
EZ Curls 4(10,10,8,8) 80,95
bench dips 4(12)

and that was it! I think I had a pretty good week though
did a weight check and was 218 after being 224 last friday. The extra cardio is starting to pay off as far as bf, I am still maintaining muscle. I am still eating pretty good and keeping protein at 200g or more (mostly more)

btw how can i change the title of my thread??
I see people do it all the time

[Hey-Iwas51]

This has been a great, informative thread... and hopefully its will continue!

Asoto, I really hope things work out for you. When things settle down, you will get a chance to really find out what the health issue really is... listen to Vince, he has been through this.

And Vince... once again, thanks for some really good info... I have been trying your suggestions to asoto about lighter weights for hitting specific muscle areas. I had instinctively known that lighter weights could be used that way, but seemed like everything I was reading was "heavy is better". I have been able to feel the difference in soreness... a good soreness, where I want it to be (right now specifically upper chest and lower triceps).

I still need to work out a decent training plan and stick to it. So far, its just in my head, and it floats around a lot... of course, so does my schedule, seems like I am always adapting the work out schedule to life schedule. Lately it is often the other way around though...

Dan

[asoto]

Thanks for the encouraging words, Ill take them to heart
Here is todays Chest routine

Flat bench
4(10,10,8,8) 225, 250
DB Incl press
3(10,10,6) 65,70,80
PD Flyes
3(10,8,6) 100,115,130
Cble Xovers
3(10,8,7) 70,80,90

65 min cardio
32 min bike
33 min tm
135 BPM
Had a good WO and cant wait to eat!

[asoto]

Worked the back and delts today, with an emphasis on slowing it down on the negative rep

Pullups 1X2 (wish I could do more)
lat pulls 4(10,10,8,8) 150, 170
cable rows 4(10,10,8,8) 160,180
DB rows 4(10,10,8,8) 60, 70

military press 3(10,10,8) 65, 75
rear delt mchn 3(10,8,8) 55,70
side lats straight arm 3(10) 30
shrugs 3(10) 90

cardio
33 min tm
35 min bike
135 BPM, ~ 800 calories burned(dont know how accurate that is)
feel real good now, not as hungry as last week, but I am hoping that BF% is getting lower.
Mexico in 5 days! Cant wait!

[jaguarr]

btw how can i change the title of my thread??
I see people do it all the time


PM fitty or Chi and they can do that for you. You're doing great, so keep up the hard work, man!

jag

[asoto]

today was legs day, I made it a point to concentrate on stricter form than usual.

hack squat
4(10,10,8,8) 290, 380* PB
leg press
3(10) 575
leg ext
3(10,8,8) 205,220 hold at the top for 10sec on last rep of ea set
leg curl
3(10,10,7) 130,145,160

cardio 30 min on the bike
135 BPM

My legs felt like rubber leaving the gym, I need some food!
Later all

[asoto]

Did arms yesterday

Hammer curls 4(10,10,8,8) 60,75
BB wrist curls 4(10,10,8,8) 70, 95
Triceps rope pulldowns 4(12,10,10,10) 130, 150
preacher curls 4(8,8,7,7) 75,85
dips 4X12
reverse EZ Curls 4(8) 85

Cardio
70 min 35 bike, 35 TM 140 BPM
felt great and ready for my trip!

[GSCampbell]

My first stop in your journal - looks like the workouts are going well and I certainly wish you the best health-wise and otherwise.

I'll pop in now and again and undoubtedly say something stupid. :)

GSC

[jaguarr]

Good to see you still plugging away, asoto. Your arm day looks pretty wicked. To make it extra fun, throw some skullcrushers in there and alternate between exercises for your bi's and tri's as you work your way through it. Mmmm...burrrrnnnnnn! :D Keep up the good work!

jag

[vja2000]

Good to see you still plugging away, asoto. Your arm day looks pretty wicked. To make it extra fun, throw some skullcrushers in there and alternate between exercises for your bi's and tri's as you work your way through it. Mmmm...burrrrnnnnnn! :D Keep up the good work!

jag
Asoto, Jag is right - Skull Crushers are great! I built some teriffic triceps using these with extremely heavy weight; brought me very lean 17.5 inch upper arms with steel cords running down the back of them. However, you have to watch the elbows carefully with these, especially since you have an elbow issue - consider this movement carefully. You might need to warm your elbows up and maybe even wrap them after you warm them to keep the heat in. Try these with sensitive or cold elbows and I'm pretty certain you won't be happy with yourself...

Vince

[asoto]

That was the best money I ever spent, I had a good time in Mexico(South of cancun) and the beaches are beautiful! The best part was that I gained 1 pound while gone for the week, but I did go for walks on the beach and ate sensibly rather than going crazy because every day was a buffet! But ready to get back to work and start lifting again.
Vince, I love skullcrushers for tri's but have left them off lately because of the elbows. I will be going to the doc because the inflammation just wont go away even after time off, ice and taking herbs to help tendon regeneration and healing. I still have a little swelling and must do something about it. I'll be doing chest tomorrow and hopefully get a good nights rest tonight. Later everyone...

[jaguarr]

Hey, glad you had fun in Mexico. My wife and I got married in Cancun. Beautiful area. Looks like they're still scrambling to get things back to normal following the hurricanes last year down there.

As for the Skullcrushers, here's a great post from the Exercise forum about proper form (http://forum.bodybuilding.com/showthread.php?t=511631&highlight=skullcrusher). Be sure and click on the link $AJ provides. I think a lot of people do them wrong and wind up causing themselves some damage and pain. A good move to see the doc about the inflammation, though. If it's not decreasing with proper rest and care, best to get a physician involved.

jag

[asoto]

Went to the Dr and got a cortisone shot for the tendinitis (feels 100% better) but didnt drain the bursitis, so I decided to do legs yesterday.

Hack squats 4(10,10,8,8) 290, 350
Leg Press 3(10,8,7) 575, 630,665
leg ext 3(9,10,11) 205,190,175
leg curls 3(10) 130

cardio 30 min TM 140 BPM

I really felt it after the press and figured the change up on the extensions would get a good pump going. Was right, I really feel the soreness today. I will be taking it easy while the elbow is healing, so I will do lighter upper body, arms with increase in reps, maintaining legs where they are at and continue the cardio at 60 min per day, 5 times a week and see where we go from there. food is getting back to where it was before the vacation (I didnt go crazy there, thank God) so I should see some results within 4 weeks while I train smart during elbow rehab...

[asoto]

Did chest today
Flat Bench 4(11,9,9,6) 205,225,235
Incline DB 3(10,10,8) 60, 70
Naut Flye 3(10) 135, 150
Xovers 3(12) 60, 70(right arm)/ 30 left arm

Cardi 65 min 32 min tm, 33 min bike 140 Bpm

Noticed a decent pump during xovers on left arm even with the lighter weights. Also, I think I am getting smaller if I go by the mirror, i hope its my vision and not my body. Back is tonight, big test for the elbows...

[jaguarr]

Hmmm...you mean you feel like you're losing muscle mass? Time to post your diet, then, so we can see what's going on! :)

jag

[asoto]

did back and delts
wide grip pullups 1X2 no help- this was big for me!
lat pulldowns 4(12,12,10,7) 130,150,160
cable rows 4(12,12,10,10) 130,150
DB rows 4(10,10,9,9) 60,65

shoulder press 4(10,10,8,8) 45,60
rear lat mchn 4(10) 70
laterals 4(10,10,8,8)30,35

cardio 40 min(30 tm/10 bike) 140-145 BPM

worked out with no pain!
As for diet
sample goes like this

6AM whey shake
830-9 AM banana and apple
11 AM can of tuna teaspoon mayo
130 6oz flank steak
3 PM pre WO Shake Whey
6 PM post WO shake Whey
730 chicken breast, 1/2 cup rice, broccoli glass of non fat milk
Totals are:

Calories 2145
Protein 244
carbs 254
Fat 46

This is just a sample of my average for the last 4 weeks. I will be taking measurements to see if things have indeed changed.

[jaguarr]

Hmmm....I'll defer to the Great And Mysterious dbflgirl, but the first thing I'm seeing is that you really don't have much complex carbs in there. How about some oatmeal in the mornings with that whey shake? How about some yams or sweet potatoes sometime during the day? Also, are you using any sort of a casein protein or some cottage cheese before bedtime to prevent your body from going catabolic while you sleep? Just a few thoughts off the top of my head, anyway. :)

jag

[asoto]

Im back againfrom a weekend trip to LA (moms 60 Bday) and got to work on chest
Flat 4(10,10,9,6) 205,225,235,245
incl DB 3(10,8,8) 65, 70
PD FLyes 3(10) 55,70,85
Xovers 3(10) 60

Got thru the wo again without pain! That was big for me.
Also did 65 min Cardio
33 Bike and 32 TM 140 BPM ~900 Cal burned
Feel real good after wards, Back/ Delts tomorrow
Later

[asoto]

did back and delts today after I did a BF test and am down 2.4%! Its good but I expected more with all the cardio Ive been putting in.
I have been doin cardio right after my lifts and my workouts go to 1.5 to 2 hours! Would that cause overtraining? I dont feel any different, my soreness lasts 2-3 days in the muscles except for legs which last longer after leg day due to the intensity I use during the wo and then being followed up with cardio.
I have to go on the road so I will post wo later today

[asoto]

Did Back on tues
Lat pulldowns 4(10,10,8,8) 145, 165 strict form
Tbar rows 4(10,10,8,8) 95, 115
Single arm rows mchn 4(10,10,8,8) 155, 185

military press 4(10,10,8,8) 65, 70
rear delt mchn 4(10) 55
side lateral 4(10,10,8,8) 30,35

cardio 30 bike 140 BPM

I used very strict form today with no tendinitis flareup at all. I am going to increase lbs at a slow pace for back, I am getting a good pump so far using an even stricter form than before for my back. Will be hittin the legs today!

[asoto]

Hit the leg hard today!
Hack squats 4(10,10,7,7) 340, 410 *
leg press 3(10,8,6) 530,640,720
leg ext 3(10,8,7) 205,220,235
leg curl 3(10,9,7) 130,145,160

cardio- 35 min at noon on TM at the CG base 140 BPM
35 min bike after leg wo 140 BPM

Legs were on fire afterwards and looking at the WO, I will be tweaking the routine a bit next week or the week after.
will be doing arms later today!

[asoto]

Arms were on tap for today
Hammer curls 4(10,10,8,8) 65, 70
preacher 2(10) 75
cable curls 3(10) 40

tri pushdowns 4(10) 150
over head ext 3(10) 65
dips 2(15)

wrist curls 4(10) 65

felt good pump afterwards for about an hour
hope everybody has a good weekend

[asoto]

Did chest today
Flat Bench 4(10,10,5,5) 225, 255

incline DB 3(10,10,7) 65,70,80

PD Flye Ntls 3(10) 150

Xovers 3(10,10,8) 60,70

pullover 1X8X85

cardio 60 Min 30 bike 30 tm 140 Bpm

Had a nice day off work, thanks Presidents (well except for the last 8-they were all aholes- IMO) got stuff done. cant wait till next weekend to go do some more spring cleaning! OK- sarcasm over :-)

[asoto]

Lat pulldowns 4(10,10,8,8) 150,180
cable rows 4(10,10,8,8) 150,200
1 arm db rows 4(10,10,8,8) 80,95

Mil Press 4(10,10,8,8) 60,65
rear delts mchn 4(10,10,8,8) 55,75
side laterals 4(10,10,8,7) 60,65

Cardio 35 min TM 140 BPM 620 cal
31 Bike 140 BPM 345 cal

Man Im hungry!

[asoto]

This is the link to my journal on fitday.com
http://www.fitday.com/WebFit/PublicJournals.html?Owner=aligato99

I am getting back into the swing of things with the diet and posting it on the site, so take a peek at it and let me know where I can tweek it to lower bf

[asoto]

after a tough 35 min cardio session that left me exhausted, I come home to find a petition from my ex-wifes lawyer asking to change the child support again this year after they awarded her an increase last month for my kids 11 year (child support changes at age 12- but since they asked for the change this year, the judge did not order an automatic adjustment for my kids 12 bday cuz the didnt want to hit me 2 years in a row). When does this all end? I am so tired of doing the right thing, that I wish she would run head first into a car without a helmet on! They awarded her the permission to change my daughter last name, gave her daycare expenses and now this! I dont know how much more I can take of this, F$^%!
Sorry to bring the board down with my crap, there has to be something that can help..

[asoto]

With all the junk behind me I had to focus on something else. So I hit legs and hit em hard.

Hack squats 4(8,8,6,6) 360, 420*
Leg Press 3(8,7,6) 540,630,720
leg ext 3(8,8,6) 205,220,235
Leg curl 3(8,8,7) 145,160

33 min cardio Bike 145BPM
My legs feel like rubber now but got to make something to eat!!