Resurrected has been resurrected

[resurrected]

Well I guess maybe I should start one of these here journals.
Here is a quick run down about me. I have been working out for roughly 12 years now. I was in pretty good shape a few years back, then I got stuck with alcohol and I got heavy. Now I gave up the alcohol and then got injured as I was getting back into it. I had surgery roughly 10 months ago for my spine in the neck. I now have a titanium plate in there at C-6 and 7.
This does hamper me somewhat, I cannot do squats and someoehter stuff that stresses this area.
So Anyways I am back to the gym again and have been for a few months now. Seems everytime i do go I get sore in the neck and it is painful for a few weeks after. I have decided to ignore this, the doctor said it will be a life long pain I will deal with over time. So anyways hwere I go on my journey back to be ...Resurrected.

I am starting with sunday 3/19/06
I went to thee gym at 1:00 pm when it opened. Today is leg day.
Here is my routine
I warrmed up on treadmill for 15 minutes then did a nice stretch on my legs.
I can only use machines right now so....
Leg press 4 sets @8 reps starting with 110 ending with 300
leg extension sitting, 4 sets @ 8 reps starting with 100 ending with 200
hack squat, today I did my first massive weight. I worked my way up to it by doing 4 sets and proggresively raising the weight. I ended up with 510 pounds for 6 shaky reps.
I walked away barely from that one.
I then went on to do calf raises I did 3 sets of 12 starting at 100 ending at 185.

I then went on to the gym track and walked for a mile, needed to get these legs working after this.
Spent about 15 minutes stretching and then crawled form the gym.

I

[resurrected]

Today monday was chest and tris.
I was home today due to a sick little girl so I used my home gym.
Started with
lying presses, I have to go easy here and do small weights until I am able to go higher, Massive stress on the neck area.
5 sets of 8 starting at 100 pounds ending at 150.
decline press 3 sets of 8
close grip 3 sets of 12
lying extensions for tris 4 sets of 10
shoulder press 3 sest of 12
Had a metrx post workout drink after.
I am surprised my arms are 18 1/4 after all this time.
I will hit treadmill tonite.
Pounds will be listed in the next posts along with the lifts, I am too lazy right now. :)

[fitnessman]

Lets just do it Bob! We are here for you!

[Gunn27]

Good stuff, I look forward to following along. :)

[resurrected]

Hey Mark, I am counting On you and CHI ( my two buds) to keep me in line here!!!!!!!!!!!!!!

Ok so tonite I did what I said I would, ( imagine that), I spent 20 boring minutes on the treadmill, I split into Jogging and walking fast. I had a 2 minute warm up and a 2 minute cool down, so actually 24 minutes was used.
I waited until 2 hours after eating to do this.

Ok so here is My essentials as far as I know right now.
I am 49,
I weigh in @ 285
I have a size 42 waist and my waist seems to be getting a bit smaller.
I am 6'1"
mY GOALS is to lose body fat and get to roughly 245 pounds at a low BF%. I know I can do it, I lost alot of weight before, but this time I am going to retain muscle.
My diet will be a normal eggs and oatmeal, chicken sweet taters, salads etc.
I will be using fish oils @10 grams a day, soy and whey protein. Multi, and lots of water.
I will attempt to eat 5-6 times a day if my job allows me to do so.

Thank goodness tommorrow is my day off and I will be doing only cardio...;)

I may post some before and after pics, I need to decide if I should or not.

[GREENFEATHER]

Good luck!! We're here for the asking!

[joed]

...I will be using fish oils @10 grams a day...

I was wondering why I hadn't seen you around in awhile man. 10 gms/day seems like a lot of fish oil to me; how'd you settle on that amount, if you don't mind me asking?

[Minotaur]

Congratulations "Lazarus"! Fight on. ;)

Back and neck surgery is no fun. My partner has titanium cages and fusions at L3,4,5, and S1,2. Basically his whole lower back is fused and caged. He's got more titanium than a 747.

Anyway... small steps my friend. Do the best that YOU can do.

[resurrected]

well today is tuesday.
I am going to do some treadmill for around 20 minutes this afternoon when the girl gets home. ( I just got home and decided to wait for a half hour before doing anything).
I am planning on attempting to do some crunches, depends, I sometimes cramp up when I do them and I have be careful as to not stress the neck as of yet. I have a bar connected to the bottom of the office door, ( I work at home), So I should be OK. Damn I only wish someone could figure out why the leg cramps all the time............

So far my diet is weak, Breakfast a slim fast drink with extra whey in it, gave me 32 grams of carbs and 40 grams of protein, 3 grams of fish oils.
Lunch was worse ( sort of) I had a can of tuna on a veggie tortilla wrap. Low carb only 5 grams. But.... I have a weak spot for soup and had some ramen noodles..... I gotta quit the stuff.
So far 2 cups of coffee and some water.
I plan on having another protein drink with soy giving me 40 grams of protein and roughly 15 grams of carbs.
Supper will be 2 pieces of whiting filets I am going to cook them in this new butter substitute it has good oils in it. I coat the fish in flax and stone ground whole wheat flour with one egg to hold it together, french cut green beans and a salad with a low cal fat free dressing.fish oils
This evening is going to be special, My wife bought my favorite for a late night snack. Pistachios!!!!!!!! I will have a handful of them and then off to bed after some more protein with water and fish oil.

[jaguarr]

Welcome back from the dead. Hope you enjoyed your nap. ;) Glad to see you're back at it and in serious fashion, too. Keep it up!

jag

[fitnessman]

Drop the Soy Bob.

[GSCampbell]

http://fozzy42.com/SoundClips/Themes/TV/Welcome_Back_Kotter.mp3

Don't know if the above will work but Welcome Back!

[resurrected]

Drop the Soy Bob.
Why? I have done so much research on soy and found it to be quite useful. Besides whey is too fast acting and I do not want to use casien all day.
Give me some viable reasons Mark.

[fitnessman]

by Sally Fallon & Mary G. Enig, Ph.D.

Cinderella's Dark Side


The propaganda that has created the soy sales miracle is all the more remarkable because, only a few decades ago, the soybean was considered unfit to eat - even in Asia. During the Chou Dynasty (1134-246 BC) the soybean was designated one of the five sacred grains, along with barley, wheat, millet and rice.

However, the pictograph for the soybean, which dates from earlier times, indicates that it was not first used as a food; for whereas the pictographs for the other four grains show the seed and stem structure of the plant, the pictograph for the soybean emphasizes the root structure. Agricultural literature of the period speaks frequently of the soybean and its use in crop rotation. Apparently the soy plant was initially used as a method of fixing nitrogen.13

The soybean did not serve as a food until the discovery of fermentation techniques, some time during the Chou Dynasty. The first soy foods were fermented products like tempeh, natto, miso and soy sauce.

At a later date, possibly in the 2nd century BC, Chinese scientists discovered that a purée of cooked soybeans could be precipitated with calcium sulfate or magnesium sulfate (plaster of Paris or Epsom salts) to make a smooth, pale curd - tofu or bean curd. The use of fermented and precipitated soy products soon spread to other parts of the Orient, notably Japan and Indonesia.

The Chinese did not eat unfermented soybeans as they did other legumes such as lentils because the soybean contains large quantities of natural toxins or "antinutrients". First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.

These inhibitors are large, tightly folded proteins that are not completely deactivated during ordinary cooking. They can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. In test animals, diets high in trypsin inhibitors cause enlargement and pathological conditions of the pancreas, including cancer.14

Soybeans also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together.

Trypsin inhibitors and haemagglutinin are growth inhibitors. Weanling rats fed soy containing these antinutrients fail to grow normally. Growth-depressant compounds are deactivated during the process of fermentation, so once the Chinese discovered how to ferment the soybean, they began to incorporate soy foods into their diets.

In precipitated products, enzyme inhibitors concentrate in the soaking liquid rather than in the curd. Thus, in tofu and bean curd, growth depressants are reduced in quantity but not completely eliminated.

Soy also contains goitrogens - substances that depress thyroid function.

Additionally 99% a very large percentage of soy is genetically modified and it also has one of the highest percentages contamination by pesticides of any of our foods.

Soybeans are high in phytic acid, present in the bran or hulls of all seeds. It's a substance that can block the uptake of essential minerals - calcium, magnesium, copper, iron and especially zinc - in the intestinal tract.

Although not a household word, phytic acid has been extensively studied; there are literally hundreds of articles on the effects of phytic acid in the current scientific literature. Scientists are in general agreement that grain- and legume-based diets high in phytates contribute to widespread mineral deficiencies in third world countries.15

Analysis shows that calcium, magnesium, iron and zinc are present in the plant foods eaten in these areas, but the high phytate content of soy- and grain-based diets prevents their absorption.

The soybean has one of the highest phytate levels of any grain or legume that has been studied,16 and the phytates in soy are highly resistant to normal phytate-reducing techniques such as long, slow cooking.17 Only a long period of fermentation will significantly reduce the phytate content of soybeans.

When precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced.18 The Japanese traditionally eat a small amount of tofu or miso as part of a mineral-rich fish broth, followed by a serving of meat or fish.

Vegetarians who consume tofu and bean curd as a substitute for meat and dairy products risk severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known; those of zinc are less so.

Zinc is called the intelligence mineral because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis and collagen formation; it is involved in the blood-sugar control mechanism and thus protects against diabetes; it is needed for a healthy reproductive system.

Zinc is a key component in numerous vital enzymes and plays a role in the immune system. Phytates found in soy products interfere with zinc absorption more completely than with other minerals.19 Zinc deficiency can cause a "spacey" feeling that some vegetarians may mistake for the "high" of spiritual enlightenment.

Milk drinking is given as the reason why second-generation Japanese in America grow taller than their native ancestors. Some investigators postulate that the reduced phytate content of the American diet - whatever may be its other deficiencies - is the true explanation, pointing out that both Asian and Western children who do not get enough meat and fish products to counteract the effects of a high phytate diet, frequently suffer rickets, stunting and other growth problems.20

Soy Protein Isolate: Not So Friendly


Soy processors have worked hard to get these antinutrients out of the finished product, particularly soy protein isolate (SPI) which is the key ingredient in most soy foods that imitate meat and dairy products, including baby formulas and some brands of soy milk.

SPI is not something you can make in your own kitchen. Production takes place in industrial factories where a slurry of soy beans is first mixed with an alkaline solution to remove fiber, then precipitated and separated using an acid wash and, finally, neutralized in an alkaline solution.

Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The resultant curds are spray- dried at high temperatures to produce a high-protein powder. A final indignity to the original soybean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein (TVP).

Much of the trypsin inhibitor content can be removed through high-temperature processing, but not all. Trypsin inhibitor content of soy protein isolate can vary as much as fivefold.21 (In rats, even low-level trypsin inhibitor SPI feeding results in reduced weight gain compared to controls.22)

But high-temperature processing has the unfortunate side-effect of so denaturing the other proteins in soy that they are rendered largely ineffective.23 That's why animals on soy feed need lysine supplements for normal growth.

Nitrites, which are potent carcinogens, are formed during spray-drying, and a toxin called lysinoalanine is formed during alkaline processing.24 Numerous artificial flavorings, particularly MSG, are added to soy protein isolate and textured vegetable protein products to mask their strong "beany" taste and to impart the flavor of meat.25

In feeding experiments, the use of SPI increased requirements for vitamins E, K, D and B12 and created deficiency symptoms of calcium, magnesium, manganese, molybdenum, copper, iron and zinc.26 Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed SPI develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.27

Yet soy protein isolate and textured vegetable protein are used extensively in school lunch programs, commercial baked goods, diet beverages and fast food products. They are heavily promoted in third world countries and form the basis of many food giveaway programs.

In spite of poor results in animal feeding trials, the soy industry has sponsored a number of studies designed to show that soy protein products can be used in human diets as a replacement for traditional foods.

An example is "Nutritional Quality of Soy Bean Protein Isolates: Studies in Children of Preschool Age", sponsored by the Ralston Purina Company.28 A group of Central American children suffering from malnutrition was first stabilized and brought into better health by feeding them native foods, including meat and dairy products. Then, for a two-week period, these traditional foods were replaced by a drink made of soy protein isolate and sugar.

All nitrogen taken in and all nitrogen excreted was measured in truly Orwellian fashion: the children were weighed naked every morning, and all excrement and vomit gathered up for analysis. The researchers found that the children retained nitrogen and that their growth was "adequate", so the experiment was declared a success.

Whether the children were actually healthy on such a diet, or could remain so over a long period, is another matter. The researchers noted that the children vomited "occasionally", usually after finishing a meal; that over half suffered from periods of moderate diarrhea; that some had upper respiratory infections; and that others suffered from rash and fever.

It should be noted that the researchers did not dare to use soy products to help the children recover from malnutrition, and were obliged to supplement the soy-sugar mixture with nutrients largely absent in soy products - notably, vitamins A, D and B12, iron, iodine and zinc.

[resurrected]

what is extremely odd, is that I was virtually against any soy use, Maybe you remember from ages back. But then I did some reading and found it supportive of prostate, tissue specific, thyroid supressing in females, and very little concern for estrogen in men.
But after using it I really do not notice any ill affects and I have used up two small containers of it. ( I like it for a thickening agent as well with whey).
If you feel so strongly against it, what would you use instead? I do not want to use whey all the time. I have in the past and it hampered my fat loss. I do not want to use casein a few times a day either. I would eat real food, but sometimes i just cannot do it. So I have to supplement with a protein to get my requirements.
I could drop the soy and use whey at a lesser extent and see what happens I guess. I really do not want to go the way of Keto this time either, it actually has been causing me to dehydrate because I just sometimes don't get to drink water all the time. Being on the road makes it hard to stop to pee all the time.;)Heck one cup of coffee and I stop 4 times....

[Original Poster]

Awsome Bob !
About time you started a thread.

You can count on Fitty, myself and others to keep you in line.
From the looks of it, you have a plan..I'll comment on it when I get more time. I am in Ca on bizz today. My work travel schedule is rediculous at the moment.

YOU ARE THE MAN ! NOW KICK SOME ASS IN THE GYM........and don't let Fitty talk you out of your cardio. YOU know you have to do it. LOL

[GREENFEATHER]

what is extremely odd, is that I was virtually against any soy use, Maybe you remember from ages back. But then I did some reading and found it supportive of prostate, tissue specific, thyroid supressing in females, and very little concern for estrogen in men.
But after using it I really do not notice any ill affects and I have used up two small containers of it. ( I like it for a thickening agent as well with whey).
If you feel so strongly against it, what would you use instead? I do not want to use whey all the time. I have in the past and it hampered my fat loss. I do not want to use casein a few times a day either. I would eat real food, but sometimes i just cannot do it. So I have to supplement with a protein to get my requirements.
I could drop the soy and use whey at a lesser extent and see what happens I guess. I really do not want to go the way of Keto this time either, it actually has been causing me to dehydrate because I just sometimes don't get to drink water all the time. Being on the road makes it hard to stop to pee all the time.;)Heck one cup of coffee and I stop 4 times....

I know I'm gonna catch hell for this, but , right now, I don't give a ratsass!! I mix my whey with egg protein at a 50/50 mix with a scoop of Mega milk per 4 cups of that mix to kill the slimy texture of the egg white protein. I use it VERY sparingly though, I get abot 80g of protein this way. I use straight whey with Vitargo in my PWO shake so I get 128g total from powdered sources. I use the whey in addition to broccoli or some other veggie, maybe a salad. I've been starving the rabbits the last week, lol!!

[fitnessman]

Bob, there is no way I can let anyone I know use soy. It's the devil! Time will show me correct on this..Bet the bank!

You know whole food is best...But if you must use shakes to meet the protein needs stick with Whey...Simple though..Add some fats to slow absorbtion.

[resurrected]

Bob, there is no way I can let anyone I know use soy. It's the devil! Time will show me correct on this..Bet the bank!

You know whole food is best...But if you must use shakes to meet the protein needs stick with Whey...Simple though..Add some fats to slow absorbtion.
But MARK would you not love me better with boobs?

:)
Ok so I will dump the soy. I only have a scoop left anyways.
I guess I need to get some egg protein as said above and mix. I just don't really like to use whey alot when cutting. I could use some fats but I would have to use flax or olive oils, Yechhhhhhhhh!!!!!!!!
Ok so I did my cardio and now I gotta see what is wrong with my treadmill dammit.....

[jaguarr]

Eric Satterville (http://www.bodybuilding.com/fun/satter6.htm) has an article here on BB.com that I think captures much of what fitty was getting at.

jag

[resurrected]

Eric Satterville (http://www.bodybuilding.com/fun/satter6.htm) has an article here on BB.com that I think captures much of what fitty was getting at.

jag
I realize this and I do remember I was virtually against soy ages back when.... well just take my word for it.
But what I do remember is this, when I was cutting it always aided ,me in getting rid of adipose tissue. I was also a vegetarian at the time, so I guess it may be slightly different now. I also remember when i was told I had BPH and told to use soy. I did use it, but now I think back I actually had a severe urinary tract infection that went misdiagnosed.
I guess I forgot alot of what I once knew , being out of it for while and drunk does not help much. Oh well ,It all will come back to me in time.

[jaguarr]

I realize this and I do remember I was virtually against soy ages back when.... well just take my word for it.
But what I do remember is this, when I was cutting it always aided ,me in getting rid of adipose tissue. I was also a vegetarian at the time, so I guess it may be slightly different now. I also remember when i was told I had BPH and told to use soy. I did use it, but now I think back I actually had a severe urinary tract infection that went misdiagnosed.
I guess I forgot alot of what I once knew , being out of it for while and drunk does not help much. Oh well ,It all will come back to me in time.


That part I bolded above speaks volumes to protein intake and synthesis and how soy may have interacted with your system then vs. now when you're no longer a vegetarian.

jag

[resurrected]

WEDNESDAY. Back day.
I did all machines tonight. It worked out pretty good. Some slight discomfort but all in all pretty good.
Here is a quick breakdown:
Treadmill 10 minutes for warmup, then stretching
Pulldowns wide grip 3X8 starting at 150#
Pulldowns close grip 3X 8 starting at 150#
Pulldowns medium grip 2X 8 " " "
Ending was pretty close to each other, weight was around 250#

Rows 3 sets of 10 starting at 100 ending at 180
shoulder presses 4 sets 110- 150 #
Bi curls 4 sets starting with 25# ending with 45 #
forearm curls 25# 3 sets of 12

I was so fricking pumped I could not move my arms. ( must be the creatine I am using).

I did treadmill for 18 minutes total, then stretched for 15.
Had my typical recovery drink with creatine. I use 2 scoops of metrx recovery mix, roughly 30 grams of sugar with free form aminos and protein.
Hour later had lean fat free turkey burgers and a sweet tater.
I know I will be suffering tommorrow from this, but I hope it is all worth it. I was kinda proud tonite though. I looked pretty good if it wasn't for my gut. I even had a bunch of young guys watching me as I worked out. Dunno maybe they were laughing ... :)

[resurrected]

Oh and Mark I have not used soy today and last nite. OK?

;)

[Minotaur]

Good man!

[resurrected]

Well where shall I continue?
Yesterday was friday, I did nothing! I worked and then watched a movie on TV
Today I worked then came home and did treadmill for 23 minutes with cool down.
Tommorrow is leg day, unsure what I will do routine wise.
I will also be doing 20 minutes of treadmill tommorrrow as well.
I know I should not have done it, but my wife weighed herself and found she lost two more pounds, so the moron I am known to be stood on the scales and found I gained a pound..............Ok no more scales...

Oh and I have been off soy, but I do seem to have a problem lately keeping up with meals. I find mysef forgetting to havce something for lunch and snack when I am working.

[resurrected]

I have been conteplating doing a GVT routine. I may just go for it, I have had great results from it in the past.

[resurrected]

Sunday
Went to the gym did legs today.

Warm up for 10 minutes then on to the leg press/ sled.
6 sets of 10 starting at 200 ending at 500
leg extension 4x10
sitting leg press 4/10
lying leg extension, 4/10
calves 4x12
treadmill with warm up 20 minutes.

I am so freaking wiped out right now.............
My legs were so pumped i could hardly bend or walk.

[fitnessman]

Good work Bob!

GVT may be worth a whirl for you...I know I am liking it thus far.

[jaguarr]

Being hardly able to bend your legs or walk is a good sign that you had an excellent leg workout! :D

jag

[resurrected]

Good work Bob!

GVT may be worth a whirl for you...I know I am liking it thus far.
I may start it tuesday, I am taking today off, I am soo tired the dog and son and cats kept me up all nite. i AM GOING TO SHOOT THEM ALL IF THEY DO THIS TONITE

[resurrected]

Ok Mark, GVT it is.
I did chest todAY.
10X10 OF BENCH PRESS I stuck with 100 pounds ( not including 45 pound barbell) it was tough as hell but I got through it. I was alone during the workout so I needed to keep it low anyways. But by the time I hit the eight set I was wiped. But did all 10
I added in 3 sets of flyes only for the deep stretch they give me.,
I also did shoulders 3 sets of shouder presses
my arms were pumped but I figured what the heck, I also did 4 sets of skull crushers. 4 sets of kick backs
I then went to the treadmill for a boring 15 minutes at 3.5 speed. jogging and walking trading each other off.

Now wednesday I go to the gym and have my back day :(

Ok so it is odd, I did the legs sunday and really felt little in the way of DOMS yesterday and today. HMMMMMMM

What else is odd is my body, I am very lean in the arms and legs, but the gut is large. sucks big time..........:(

[fitnessman]

My GVT routine:

Monday- Chest and back. Super set BP with on arm DB rows.

10 sets of 10

Super set incline DB flies with WG pull up

3 sets of 10

90-120 sec rest between sets.

Wed- Legs, squats 10 sets of 10 (straight sets)

Reverse leg curls 6-10 sets of 10.

90-120 sec rest between sets.

Fri- Shoulders and arms.

Super set close grip BP with incline hammers 10 sets of 10

Super set front db raises with low cable cross overs 3 sets of 10.

90-120 sec rest between sets.



Tues: Cardio/abs/forearms

thurs: Cardio/calves/traps

I put about a month of research in this before trying it. The cracked ribs helped me to try it sooner. The way this is layed out will help with max growth.

So far in week two, I find it amazing how I am responding.

[resurrected]

I was considering grouping the opposing body parts. But I don't know if My body is prepared for it.
Your lay out is exactly ( well close to it), how I did them a few years back, It seemed to work fine for me then, I am just not too sure right now. I am still concerned with overdoing it and having to back in for repairs right now.I am also concerned about healing and maintaining strenght. I don't know how well I could recover from it right now.
But I may do it once I see the doc and get his OKay, then if anything goes wrong I will bitch at him...........:)

[fitnessman]

Only you can judge that Bobert.

Keeping volume up and weights moderate "should" allow you to work your issues.

With the increase in Ab flab...You will have to do more cardio then I. I was only giving ya my routine.

Besides..You will have zero excuse to miss the Arnold next year :D

[resurrected]

Only you can judge that Bobert.

Keeping volume up and weights moderate "should" allow you to work your issues.

With the increase in Ab flab...You will have to do more cardio then I. I was only giving ya my routine.

Besides..You will have zero excuse to miss the Arnold next year :D
well since my doc has me on 200 mg of test hopefully it help in either developing some muscle tissue around the affected area, or at least help to heal it.
I will see how it goes tommorrow. I am going to do some backwork with biceps and traps. The traps is when it really kills me considering the plate is at the base of the neck. Thats why I cannot do squats anymore.
As for the arnold, I was already to go but **** happens and it did. But I live close enough to do either a day thing or a weekend thing. I also fish remember ????????? Get everyone together in close proximity to us and have a party at your house...;)

WHO WANTS TO PARTY AT MARKS PLACE?

[resurrected]

Oh and the ab flab looks like an off season body builder with a gut thats all.

[GREENFEATHER]

I'm all about a summer get together, count M and I in on that!! Just warn me a month ahead and I'll head to NC and get some shrimp, maybe 30 lbs? :D That's enough for me, y'all on your own!! :D I'll have squid saturday morning if the house holds together, lol.

Have you tried front squats?

[resurrected]

I'm all about a summer get together, count M and I in on that!! Just warn me a month ahead and I'll head to NC and get some shrimp, maybe 30 lbs? :D That's enough for me, y'all on your own!! :D I'll have squid saturday morning if the house holds together, lol.

Have you tried front squats?
Where are you located?
No I have not attempted front squats, I do like to do hack squats though.

[Minotaur]

Oh and the ab flab looks like an off season body builder with a gut thats all.

And there's exactly WHAT wrong with THAT!? :mad:

:D

[resurrected]

Ok here it is
Dbell rows 5x10
lat pulldowns 4x10
seated rows 4x10 all at the highest weight possible.
Traps 4x12 85 lbs
bi's standing curls 4/10
21's 3 x
concentration curls 3x8
15 minutes on treadmill.

[jaguarr]

Nice job, Bob! Hey, that rhymed! :D

jag

[resurrected]

Nice job, Bob! Hey, that rhymed! :D

jag
You're a poet and don't know it? But does you're feet show it?
:)

[resurrected]

Ok sunday
Felt pretty good today so I busted some major ass in the gym
Started out with stretching and went to the hack squat machine
Started out withb a low weight to see what I could do.
4 sets of 10 from 200-450
Then felt I could go for it. So I decided to push it a bit.
I did 4 more sets of 8
weight was at 500 pounds and ended at a little over 600 pounds.
Odd part was it was fairly easy to do.
Went to the reverse lef curl and did 4 sets of 10 @ 250 #
sitting leg curl for the outer sweep, 4 sest of 10
a set of deads for the hams 4 sets of 10 @ 200#
Calf raises 4 sets 0f 12 150#
pulley crunch 3 sets of 8
side bends 3 sets of 10
crunch machine 2 sets 8
treadmill 15 minutes, was too torn to go longer.
I felt so spent today after wards.

[Original Poster]

Nice going Bob !

[fitnessman]

Nice going Bob !

Bob is Bob back!!!!

[GREENFEATHER]

I'm about 30 miles south of the Pa line in The People's Republic of Maryland, north eats side.

[resurrected]

I'm about 30 miles south of the Pa line in The People's Republic of Maryland, north eats side.
I have relative in Ma they are the Hatfields, of the famous hatfield and Mc coy fued :)

[resurrected]

Bob is Bob back!!!!
Feels good, seems the neck is becoming painless. I love it. I am not ready to do any boxing and all, and back squats are done forever probably.
Give me 4 months and I'll post some pics of me ( of course the face will be blackened out due to personal reasons). Cut and large...........;)

[resurrected]

Nice going Bob !
Thanks Chi

[resurrected]

chest day I just finished in time to get my daughter from school.
flat bench press warm up 4 sets of 10
Bench press 4 sets of 10 with as heavy as I can go by myself
decline press 3 sets of 8
incline 3 sets of 8
flat flyes 4 sets of 8
Db press 3 sets
skull crushers 4 sets
kick backs to finish 2 sets
treadmill 18 minutes

[resurrected]

Back today
warmup with seated pulldowns3 sets
seated rows 4 x8
pulldowns 4x8
dbell rows 4x8 100lbs
shrugs 3 x10 100lbs
standing curls 4x8
seated 21's 3 sets
forearm curls
1 set of concentration for finishing
shoulder press3x10
treadmill 15 m inutes
wiped out, I just hope my neck stays put............

[resurrected]

Today was leg day
warm up followed by hack squats
did the same as last week.
I upped the weight on the standing deads for the hams. people looked at me " like what the hell is this guy doing?" someone even mentioned I was going to kill my back and should not be doing them.
I did basicly everything like last time only a bit heavier.
Throught the one set of leg extensions my upper abs and inner thighs stsrted to cramp. I may have been neglecting my minerals as usual. I am bvad for remembering to take anything. I also did 15 minutes of treadmill.
Came home and ate a salad with tuna.
I know i should have drank a whey shake , but I wanted something with sustanence.
Ok so Now I do chest tommorrow and will do cardio in the am after i drop off the girl at school. I am working at home tomorrow to get caught up, I am so freaking busy with work anymore. But it is good to make some money for a change............excuse my non capitolization of letters. my shift key is damaged and I am waiting for dell to send a new keyboard.
i will get into this more tommorrow I think i need to make some changes in my routine or diet. i am not losing anything. my clothes fit the same as the start. i am sure i am not dialing in correctly on my diet. i need to manage it better.

[GREENFEATHER]

Even if you go up 5 lbs a week, you're still going up!!

[resurrected]

Ok took a week off, not by choice, My company is busy as hell.
Today, Easter sunday I was able to do something.
I did chest today,
8 sets of 10 press, different positions on the bar.
3 sets of flyes with dunbells.
2 sets of shoulder press
4 sets of close grip for triceps.
2 sets of kick backs to finish.
15 minutes on the treadmill.
I feel so fat right now. My wife and kid looked at me as I was complaining and said just get rid of your gut and you will be like the guys in the magazines. :) Made me feel a bit better.
Gotta keep on track with diet. I know that is where I m screwing up. I sometimes am not able to eat for a few meals and this slows down the metabolism. I guess I need to figure out how to do it with out eating at Mc Donalds. I did it before, dammit I will do it again.
I started to use some fat burners today.
I may go on a full blown Keto diet....................

[Original Poster]

Forget the McDonalds there buddy.........You are back on track...NOW STAY THERE ! ;)

[resurrected]

Forget the McDonalds there buddy.........You are back on track...NOW STAY THERE ! ;)
I know, it is hard though. I have stopped and gotten a chicken breast sandwich with no coating on it a few times. I threw away the bread.

[Minotaur]

Become a powerlifter. Then you can eat whatever the hell you want. :D I'm not helping am I?

Nah, just kidding... It's tough. You can do it.

[resurrected]

Become a powerlifter. Then you can eat whatever the hell you want. :D I'm not helping am I?

Nah, just kidding... It's tough. You can do it.
You mean use Marks excuse?


:)

[Minotaur]

You mean use Marks excuse?


:)

Ouch! :D

[fitnessman]

You mean use Marks excuse?


:)

Yes but I have the size and numbers to back it up :p :D

[resurrected]

Yes but I have the size and numbers to back it up :p :D
So wanna have a pose down? See who's the fattest?

?
:) ;)

[fitnessman]

I am at a very happy 17ish% :)

[resurrected]

I am at a very happy 17ish% :)
Yeah But I don't know where I am at. But I guarantee I would win.

[Original Poster]

Yes but I have the size and numbers to back it up :p :D

In the gym, that is ;) :p

[jaguarr]

In the gym, that is ;) :p

Oooohhhhh, burrrrrrrrrn!

jag

[fitnessman]

Oooohhhhh, burrrrrrrrrn!

jag

Well that's the last time I send him naked pics :eek:

:D

[jaguarr]

Well that's the last time I send him naked pics :eek:

:D


Well that's the last time I say "Oooohhh burrrrrrn!". :eek:

jag

[resurrected]

Well that's the last time I send him naked pics :eek:

:D
Something happen at the arnold we should be aware of?


:)

[Minotaur]

Well that's the last time I send him naked pics :eek:

:D

Some people are so ungrateful! :(

[resurrected]

Got up and saw the daughter off to school. came in and did 15 minutes of treadmill,.
decided to weigh in this morning, ( I really don't like to use scales as a measurement) weight was 277, which came down from 285 at the start.
So I guess I am on the right track, although I need to adjust diet eventually. I really eat very little anymore just either forget to eat or don't remember to bring something with me.
Tonight is back nite,

[jaguarr]

Congrats on the weight going down, resurrected. Don't welch on your diet, though. It'll get ya back eventually if you do. (But I'm not saying anything that you don't already know). :)

jag

[resurrected]

Thanks Jag....
Ok so tonite I did pull downs 3 sets for warmup
then 4 sets with as heavy as I could
then went to one arm dbell 4 sets
I am unsure of the machine I used but it was cool. It simulated pullups. I forgot the name of it, but anyways I did 5 sets of them. I loved them
biceps curls standing 4 sets
sitting 3 sets
concentration 2 sets
wrist curls 3 sets
shrugs 3 sets wiith 85 lbs , forgot my straps today and it is hard on my hands to hang one to much more wieght.
Treadmill 15 minutes

[resurrected]

Ok so here is a sample of my diet.
am 4-5 whole eggs.
smetimes I will have oatmeal, others I will have a whole wheat "wrap"

Lunch: either a can of tuna, or some turkey breast on a whole wheat wrap.

If I get a chance to I will have something between lunch and dinner, maybe a protein drink or a peice of salmon.
supper: last night
a lean steak
a small sweet tater
some vegetables , peas and green beans
and some whole wheat pasta mixed with olive oil and vinegar.

then off to bed.

I know I probably do not eat enough, so I need to eventually up my cals, I just want to wait until I get down to a certain BF% then I will adjust. I have been eating like this for a few years due to time restraints. So my body has adjusted accordingly.

[resurrected]

Ok this morning i got up and did 20 minutes of treadmill..( yawn).
showered and am now deciding what to eat it is 9:10 am Hmmmm no eggs in the house, damn I guess I gotta have some protein powder and oatmeal.

[jaguarr]

I went through a phase where I was mixing my protein powder in with my oatmeal and some of my EFA oil. I moved out of that phase very quickly. :D

jag

[resurrected]

I went through a phase where I was mixing my protein powder in with my oatmeal and some of my EFA oil. I moved out of that phase very quickly. :D

jag
I don't like to do it myself but sometimes we gotta do what we gotta do. I have a 19 year old that eats everyhting in sight so when I go for something, he already ate it.

[Minotaur]

I don't like to do it myself but sometimes we gotta do what we gotta do. I have a 19 year old that eats everyhting in sight so when I go for something, he already ate it.

Same here. My 18 year old stepson comes home on the weekends from college. Thank God he works on Fri, Sat and Sun, otherwise there would be even less food in the house. Then when the 13 year old comes over, not even tuna is safe. She loves the stuff and will eat it several times a day. I love the kids, but they are land sharks. lol

[fitnessman]

I hear ya'll on this one...When all six of mine were at home the food bill every month was outragous!!!

Now the older ones just come over and take the food home with them...LOL!

[resurrected]

Ok today was leg day.
warm up
did as follows:
hack squats 4x12
leg curls 4x10
leg extensions 4x8
stiff leg deads 3x10
abductors 3x10
adductors 3x10
calves 4x15
treadmill for 15 minutes.
did not have a post workout drink, was rushed and forgot one.
went to wendy's and had a chicken breast with no bread, a baked potato ith broccoli and water.
Went to the creek with the wife and baby girl. skipped stones and messed with my baby doll. She loved it!
Daddy's girl. Mommy sometimes gets jealous I think.
But hey she had the boys, I got the girl.

[resurrected]

Nothing much today, 14 minutes treadmill.
Not feeling to good today and I had a blow out on a tire so I have to get som etires this morning.I have a job at 7:00pm.
So hopefully tommorrow I can more.

[Original Poster]

Aren't Girls fun ?
My two are both daddy's girls. :D And both are at that age, they just melt me. My oldest however has been learning how to manipulate daddy. Rather sucessfully, if you ask her mother. :eek:

Now get your ass back training tomorrow. No excuses mister. :mad: ;)

[resurrected]

Aren't Girls fun ?
My two are both daddy's girls. :D And both are at that age, they just melt me. My oldest however has been learning how to manipulate daddy. Rather sucessfully, if you ask her mother. :eek:

Now get your ass back training tomorrow. No excuses mister. :mad: ;)
My 7 year old already knows how to manipulate. I think it is inborn in all girls.
Let them , they grow up to fast and then leave you alone so I figure I will make the best out of it while I can.

I did change workout today. I have decided it was time to change, I did back and chest tonite.
warm up then went on to stetching
presses 4 sets of 10
pull downs 4 sets of 10
bench press 4 sets of 10
rows 4 sets of 10
flyes 4 sets to failure
rear flyes 4 sets to failure
treadmill 15 mintues

I am going to split it up chest with back, arms, legs, the rest I missed during the week.

[resurrected]

Leg day
I am noticing some nice definition in the quads.
I warmed up and then:
4 sets of hack squats
4 sets of ham curls ( sitting)
4 sets of leg curls ( quads)
4 sets of lying ham curls
3 sets of standing stiff leg deads.
3 sets of hack machine
3 sets of adductors
3 sets of abductors
6 sets of calves.
treadmill 15 minutes at 3.0
sound s like alot but it is not really. I have toned it down a bit since I cannot do squats anymore.
I did try to do a set of squats and almost passed out from the neck pressure. i WILL BE ABLE TO SOMEDAY i HOPE.
oH WELL
i AM DOWN TO 275 @ 28% bf
Not to shabbby I guess. I still need to eat more though. I have been eating once or twice a day lately. Either I forget or am too busy to eat.

[jaguarr]

Damn, dude. I'M walking bowlegged after reading your leg workout. :D

jag

[resurrected]

Damn, dude. I'M walking bowlegged after reading your leg workout. :D

jag
I do it with as heavy as I can go with very little doms the next day or two. Almost like i did nothing.
This is nothing compared to previous routines a few years back when I was able to squat.

[resurrected]

how do you post pictures?

[resurrected]

Had some time this morning so I did bi"s and Tris. forearms as well
lost count in the sets.
I know I must have done 10 sets or more for bis and tris.
lying extensions
overhead extensions
kickbacks
standing curls dbell
standing cursl bbell
concentration curls
forearm extensions and flexions.
I am sure i will not be moving the arms to much tommorrow

[resurrected]

Ok wednesday chest and back
warm up
started with chest this time around
hit the press machine did 4 sets ending roughly at 250 pounds
pull downs 4 sets did more than my body weight finally
went on to dbell presses used 90 pound weight 4 sets
chin machine 4 sets
reverse flyes 3 sets
flyes on cable crossover machine 3 sets
shrugs 4 sets at 90 pounds
shoulder presses 3 sets
treadmill for 15 minutes
shoulder a bit sore need to do some extra work on my rotators tommorrow just to be safe start with low wieght and won't raise it for a few weeks until the I feel safe enough.

[fitnessman]

how do you post pictures?

Click post reply

Scroll down and click manage attachments

[jaguarr]

Click post reply

Scroll down and click manage attachments

Check this link (http://hvac-talk.com/vbb/index.php?action=bbcode) for info on the various vBulletin tags. It explains how to post images that are hosted elsewhere on the web, here. It works in the journal forum but not in the regular Over 35 forum. I think fitty was going to ping the admin and see if images could get turned on in that forum as well, but don't know if he every heard anything more about it.

jag

[fitnessman]

Check this link (http://hvac-talk.com/vbb/index.php?action=bbcode) for info on the various vBulletin tags. It explains how to post images that are hosted elsewhere on the web, here. It works in the journal forum but not in the regular Over 35 forum. I think fitty was going to ping the admin and see if images could get turned on in that forum as well, but don't know if he every heard anything more about it.

jag


Not a word from webmaster...I think he has been busy with the home page stuff.

[jaguarr]

Not a word from webmaster...I think he has been busy with the home page stuff.


Thanks for the update and thanks for working on it, fitty. :cool:

jag

[resurrected]

Ok here is a quickie of me remember I am in the cut phase right now. So be nice.
I went without working out for a few years due to an illness, but I ma getting back in track. The arms are over 18 cold.

[resurrected]

I will get better pics at the gym sunday.

[fitnessman]

Bob, you are still one big mofo!

:)

[joed]

Yep.

You're 275 now, just curious about how much more cutting you plan to do?

[resurrected]

Bob, you are still one big mofo!

:)
Thanks mark.
:)

Joed, I plan on losing maybe 10 more pounds of bodyfat, I would be happy with perhaps 15-18%.
I am actually not looking at weight, I am judging on how lastyears clothes fit me. Seems to be getting looser..:)

[resurrected]

leg day, basicly same as last time.
Except for the treadmill. I was kinda shaky today after my workout, I di dnot have any carbs before working out and breakfast was only 5whole eggs. So I stopped and drank a protein mix with 30 grams of sugar. I am feeling OK now.
I am at the same weight 275 Pounds, but the BF% scale must be messed up today it put me at 14%, That would be impossible.
Oh well one can wish at th moment, it will happen eventually.

[jaguarr]

You got some guns, there, Res! :cool:

jag

[resurrected]

done. later and adios.
let it die

[GREENFEATHER]

Damn hoss you a biggin' !! M says nice guns !! :D

[Original Poster]

Ok here is a quickie of me remember I am in the cut phase right now. So be nice.
I went without working out for a few years due to an illness, but I ma getting back in track. The arms are over 18 cold.


Damn, Bro..........lookin good Bob!

And they thought I was hairy ! ;)


Fitty,
I think you need to get Bob some Nair for Men at next year's Arnold. LMAO

[resurrected]

I have to take a few days off right now due to some soreness in my throat.

[resurrected]

The soreness I get is common for me, I have to live with it, so I juct take some time off and let the pain subside then continue.
I did legs wednesday nite.
Basicly went a bit easy but was similar to past workouts.

Did back and bi' today.
was hard to concentrate, there was a few kids with cell phones taking pictures of the older people and making fun of them. I had to grab one of the phones and threaten to shove it up his ass if it continued.
Needless to say I had 4 kids wanting to hurt me. I just told them when I was done working out I would meet them in the parking lot.
Went to do pulldowns and did the whole thing, ( all the weight) and did 8 reps, I don't know where they went, they kinda dissappeared. Shame I wanted to teach them a lesson too.

Oh well.
Any ways,
Pulldowns 4 sets of 10
Chins 5 sets of 8
reverse flyes 3 sets of 8
shoulder lifts 4 sest of 15
lat raises 3 sests of 8
curls standing 4 sest of 6
concentration curls 3 sets to exhaustion
forearms curls 4 sest fo 15
treadmill at 3.0 for 15 minutes.

[jaguarr]

Glad you're feeling better and that you didn't have to waste any energy on a-hole punks, Res. Nice workout!

jag

[resurrected]

Thanks Jag

Ok tonite chest and triceps. the pump was wicked for some reason. I actually started to cramp up a bit.
seated pres machine 3 sets for warm up
stretch
press 4 sets or 10
flyes 4 sets of 10
press upper 3 sets of 8
flyes 3 sest of 8
lower press 3 sest of 8
flyes 3 sest fo 8
triceps
standing extensions 3 sets of 8
over head extensions 2 sest of 6
cable machine extensions 3 sest of 6
sitting tricep machine 2 sets I hate this machine but wanted to try it out.

I was exhausted completely and called it a night. The pump was wicked for an hour afterwards.

[resurrected]

Ok legs today,
Stretch and on to:
4 sets of hack squats, with machine. 300-400 pounds
leg curls 4 sets of 10
leg extensions 4 sets of 12
one legged curls 3 sets of 12
I also like to do the machines for the abductors and adductors I do 3 sets at 190 pounds
calf raises 4 sest of 15

I am seeing some nice growth in the leg region again.
I did not do any cardio, I am going to save that for off days and see if it makes a difference for me. I seem to be wasting too much energy and muscle with cardio after working out.