RioGringo: UNDER CONSTRUCTION

[RioGringo]

My first post and as I am redidicated to fitness, thought this would be good to record.

Moved to Rio in February and basicly dieted the first month. Went from 230 to 216(98 Kg). I am 6´2´´.

Started working out at the gym next to our condo on 9 March and my body fat was 27% when I started, so can only imagine what it was before.

After 4 weeks, my weight was at 97 Kg. My body fat has not been measured - I will next month. I have lost atleast 2 inches on my waist and my body has transformed noticeably - although slightly.

I exercise Monday-Saturday starting at 7 AM and go 2-1/2 to 3 hours. First 30 minutes are on the treadmill. Then I do my workout:
Monday & Thursday: Chest & Triceps
Tuesday & Friday: Back & Biceps
Wednesday & Saturday: Legs & Shoulders (My longest Workout)
End each exercise routine with atleast 100 reps for the abs using the back pull down machine with weight - crunches.
Finish the workout with 45 minutes on the treadmill.

DIET (Daily about 2,000 Cal & about 225g Protein)
When I wake, I have pasta and tuna.
Immediately after workout I have a protein shake.
About Noon - 14:00, have either another pasta/tuna meal or protein shake.
Will have another protein shake in the evening.
Sometimes I will have another protein shake when I go to bed.
Usually only 4 meals.

I am trying to lose the fat first - it is ALL around the waist. I am in baggy 36 inch pants. Will get close to 32 inches before a up my calories and protein to really add muscle. Losing that pear shape.

Appreciate ANY input.

1 Kg = 2.2 Lbs.

[RioGringo]

Been offline(monitor went bad) ... but have been hard at it. Will get back to posting daily entries now.

An update, currently 96.5 kg ... tough getting the fat from around the waist. Started in February with a 38 inch waist.

Did change the routine somewhat in reps and the ab workout ...

1 Set = 30 quick crunches followed by 10 pull downs with lat machine @ 60 kg
4 Sets

[RioGringo]

Today I did Biceps & Back. I usually would do these areas on Friday, but it was a holiday. Skipped my 2nd Legs workout this week.

Started with 30 minutes on TreadMill & Finished with 45 minutes on TreadMill.

DIET
Calories: 1,700
Protien: 194
Carbs: 230
Fat: 48

[pu12en12g]

Appreciate ANY input.

1 Kg = 2.2 Lbs.

Some ideas and links that MIGHT help:

Bulking / Cutting basics:
http://forum.bodybuilding.com/showpost.php?p=9345530&postcount=2

130lbs to 250lbs on a budget:
http://forum.bodybuilding.com/showthread.php?t=656557

More Detailed info on what has worked for me so far:
http://forum.bodybuilding.com/showthread.php?t=478824
http://forum.bodybuilding.com/showthread.php?t=608116

My Progress Photos:
http://technologyorgasm.com/upload/130-248.jpg

I've tried almost everything:
http://technologyorgasm.com/upload/stash.jpg

If that doesn't help... oh well :( it was FREE advice :D

Good luck !!!

[RioGringo]

Appreciate it ... right now concentrating on getting rid of the fat.

Do you think the routine I have now is best for my beginning?

Appreciate the links as I expect to rid myself of the waist this summer and will work on the rest of my body.

I have been reading lots of posts and links on this forum, real glad I found it.

[RioGringo]

I always rest on Sunday ... especially today since I am trying to shake off a cold.

Only 3 meals today:

Calories: 1,520
Protein: 125
Carbs: 170
Fat: 40

Got some medicine and hope to feel better 2morrow. If not, will WORK it out! Sweat the evil away. :)

[RioGringo]

Did Chest & Triceps ... pretty good workout for not feeling vey good. Only did 20 minutes of total cardio - just too worn from this cold.

Since I am not really going for strength right now - weight loss around the waist - will only measure my bench progress. It is what everyone always asks ;)

Finished my Flat Bench yesterday with 6 reps of 70 Kg (154 lbs) - needed a little help for the last 2 reps, but not much as I have this cute little 110 pounder spot me :) My bench has moved up these past 2 months, do not know exactly, but could promise that I could not do ONE rep of 60 Kg when I started.

Diet was a little screwed up also yesterday as I had to go to the Federal Police to get an extension on my tourist visa as I am working on the premanent residency. In addition to the below counts, had 2 chicken breasts grilled, cup of green veges and carrots.

Calories: 1,707
Protein: 161
Carbs: 169
Fat: 45

Will not be working out 2day as will be hitting Federal Police to hopefully finalize and this cold is worser today - day of rest may help.

[RioGringo]

Did not excercise - rested and medicated.

DIET - 3 meals

Calories: 1,497
Protein: 96
Carbs: 183
Fat: 42

Do feel better this evening. Will do Back & Biceps 2morrow.

[RioGringo]

Health went downhill after my last post. Did not feel good at all this morning.

Did Back & Biceps ... not a real good workout, but worked them. No cardio as I was weak as hell.

Am feeling much better now.

DIET
Calories: 1,578
Protein: 157
Carbs: 148
Fat: 42
Also had to eat lunch out today, was at the Federal Police about 5 hours - but did everything finally taken care of with my passport & visa. Ate a chicken breast and two pieces of fish about the size of a good chicken breast.

[RioGringo]

FEEL GOOD !!!

Great workout this morning.

Chest and Triceps.

My final set of 6 on Flat Bench was with 90 kg / 198 lbs. Needed the spot on the final 4(had reg. spotter today) but he said it was not much ... just to keep the rythm going.

Will post my final diet later today.

[RioGringo]

Added some oatmeal to my diet ... using it as my mid day meal/lunch. Replacing the shake. When I get my waist slimmer, will get the pasta/tuna back in the diet and use the oatmeal as 17:00-18:00 meal before the protein shake at night.

Calories: 2,205
Protein: 197
Carbs: 233
Fat: 61

[RioGringo]

Woke up the other morning at 3 AM with serious chills and a high fever ... feeling better today and HAVE to get back to it.

Been eating well ... my body had time to rest and now back to the GRIND !

[RioGringo]

Over the illness and yesterday was a holiday(Labor Day) here - gym was closed.

Opened with the normal 30 minutes on the treadmill.

Did Chest and Triceps.

Finished Flat Bench routine with 6 reps of 90 Kg (198 lbs.)

Finished workout with the normal 45 minutes on the treadmill.

[RioGringo]

These are my measurements from 10th of March.

Upper Body: 109cm (42.91 inches)
Waist: 98cm (38.58 inches)
Hip: 112cm (44.09 inches)
Bicep: 35cm (13.78 inches)
Thigh: 56cm (22.05 inches)
Calf: 39cm (15.35 inches)

Hate to think what my waist was before I dieted during February :(
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Today I barely weighed 96Kg (211.64 lbs), so we'll say 211 lbs ;)

Will be getting my updated measurements in a couple weeks before I take a trip to Florida for a wedding and see my mother & friends.

My waist is just not coming off as fast as I wish ... :(

When I get back, will be upping my workout to include more exercises and will be pumping up my diet about 500 calories. The waist will eventually go away.

[RioGringo]

Okay ... I think the toughest part is getting my diet straightened/figured out.

Getting it now I think ... been taking in too many carbs later in the evening.

Calories: 2,267
Protein: 230g
Carbs: 245g
Fat: 47g

Had 5 meals, but will get it to 6 when I return in June.

Toughest part is getting more calories, but think I will have that taken care of soon.

[RioGringo]

Back & Biceps

Had a good workout, did a lot of ab work while waiting for one of the treadmills to open up.

Did the 30 minutes on the treadmill to start and another 30 minutes afterwards, think I will stick to this for cardio.

[RioGringo]

I screwed it up today BIG TIME !!! ... was trying to get a 6th meal ... ate some peanuts and did not figure correctly in the first place ... crasy calories and TOO MUCH Fat :(

Will only have 5 meals today.

Calories: 3,450
Protein: 296
Carbs: 268
Fat: 139

:(

[RioGringo]

Today I did Legs & Shoulders ... was an especially good workout for the shoulders.

Did not do cardio today.

Will be changing my routine into something more serious. Have been just doing basic muscle groups. Next week will change to target specific areas for a 4 week program. Will list them soon, example:

Sets of 15, 12, 10, 8 ... while increasing weight as reps drop.

Also 3 sets of 20 on some exercises; 10 reps and hold for 10 seconds & repeat for 1 set.
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

My new diet will look something like this:

05:30-06:00
640 Calories - 59g Protein - 76g Carbs - 12g Fat

09:30-10:00
524 Calories - 67g Protein - 29g Carbs - 16g Fat

13:00
640 Calories - 59g Protein - 76g Carbs - 12g Fat

16:00
390 Calories - 28g Protein - 52g Carbs - 9g Fat

19:00
211 Calories - 41g Protein - 0g Carbs - 4g Fat

22:00
568 Calories - 70g Protein - 32g Carbs - 19g Fat

Totals
Calories: 2,973
Protein: 324
Carbs: 265
Fat: 54
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

I have changed my mind about dieting to lose the waist. Will just pump the Fe ;) and get the muscle mass and let it burn the rest of the waist along with the cardio I am doing.

[RioGringo]

This was taken at the end of January ... just found it, but don't have my scanner from Florida yet, so I just took a pic ... of the pic, hence the date stamp of today ;)

[RioGringo]

Glad to get those peanuts outta my system :(

Calories: 3,016
Protein: 292
Carbs: 302
Fat: 75

[RioGringo]

Started my new routine today, change about every 4 weeks. Concentrating more on building the upper chest.

Today was Chest and Triceps - Excellent day, just had to figure out the weights as I decrease the reps and increase the weights. Will be fine the next time.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Cross-Over Cables:
Reps of 15, 12, 10, 8 & 6 (2 Second Hold) Increased weight 10 Kg each set.

Fly Machine:
3 Sets of 20 (1 Set = 10 reps & hold for 10 seconds and repeat)

Inclined Bench Press:
Reps of 12, 10, 8 & 6 (Started with a weight too heavy and got to 8 on the first set and just did 4 sets of the same weight. Will start with a lower weight next time)

Inclined Machine(will try to find corect name):
2 Sets of 8 and ... then 2 Sets of 6 & increase weight.

Tricep Rope on Cables:
Reps of 15, 12, 10, 8 & 6 (2 Second Hold) Increased weight 10 Kg each set.

Tricep Bar on Cables:
5 Sets of 10 and hold for 2 seconds.

Triceps on UnEven Bar:
3 Sets of Maxing Out!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
This was probably my best Tricep WorkOut to date.

Only did 30 minutes to start. My legs were still a bit sore from working the legs yesterday.

[RioGringo]

Pull Down Cable(Front):
4 Sets of 10

Pull Down Cable(Back):
4 Sets of 10

Cable Row:
Reps of 15, 12, 10, 8 & 6(2 Second Hold)

Lateral Pull Machine:
3 Sets of 6

Barbell Curl:
Reps of 15, 12, 10, 8, 6 - Increase weight each set.

Alternate Dumbell Curl:
4 Sets of 10

Rope Curl on Cables:
4 Sets of 10

Preacher Curl:
2 Sets of 8 and ... then 2 Sets of 6 & increase weight.

[RioGringo]

Calories: 2,689
Protein: 283
Carbs: 260
Fat: 58

[RioGringo]

I had a headache and my body was a bit tired, but the new Back and Bicep routine was great. Really work the back more with this routine and more excercises for the biceps.

My legs are real sore ... the days I missed when I was sick came back to haunt me. She have passed my ego and worked them instead of the upper body.

I already feel my chest a bit more from yesterday - glad Sunday is an Off Day.

Switched my Diet somewhat also by easing off the carbs later in the day.

[Dallas68]

do not worry keep it up bud! :)

to record your progress is a huge step to discovering new ways to build a better you!

to have courage of posting pictures on a bb site is also commended...

i recommend reading the Transformation pages on bb.com main page... those people are amazing in what they have achieved...

Stonecoldtruth is also another guy who has done a lot to his body!

keep it up...


oh ya TCD (timed carb dieting ) is also a great way to trick the body into burning fat as energy!

http://www.ironaddicts.com/More%20timed%20carb.html

this should help you understand try it if you want!

[RioGringo]

Dallas68,

Thanx for the article.

I workout Monday-Saturday, so I do need my carbs. I have tapered them down in the evening though. My 12-13:00 Meal is the last with Carbs, until I take my Protein Shake at 10 PM, 32 Carbs.

Diet is the toughest part - balancing to get enough calories and not too many carbs.

I have no problem eating 6 meals, actually a bit hungry in the evening between the last 3 meals. Probably will double up the chicken for meals 4 & 5. This will give me 422 more Calories, only 8 more grams of Fat, but will increase my Protein to 82 grams per meal. Any problem with this?

[RioGringo]

06:30 Meal 1
Noodles, Tuna with Mayo Light
Calories: 565
Protein: 49
Carbs: 76
Fat: 7

09:30 Meal 2
Yogurt & Whey Shake
Calories: 475
Protein: 64
Carbs: 26
Fat: 13

12:30 Meal 3
Oatmeal
Calories: 300
Protein: 10
Carbs: 50
Fat: 8

15:30 Meal 4
Chicken
Calories: 211
Protein: 41
Carbs: 0
Fat: 4

19:00 Meal 5
Chicken
Calories: 211
Protein: 41
Carbs: 0
Fat: 4

22:00 Meal 6
Milk & Whey
Calories: 568
Protein: 70
Carbs: 32
Fat: 19

TOTALS
Calories: 2.330
Protein: 275
Carbs: 184
Fat: 55

EDIT: My last two meals were scratched, ate 2 slices of cheese & peperoni pizza with the Mrs. The crust here in Brasil is VERY thin, so the carbs were not too bad - just maybe some extra fat from the meat.

[Dallas68]

i guess as long as calories are below maintenance then you should in theory lose fat mostly...

i know you need to give your body time and so on but i would cut out the mayonaisse unless its really necessary to have...maybe low fat cottage cheese or something would be better...throwing out ideas here...

for me now i eat many hams and chicken plus other cold meats which im sure help keep me as lean as possible...never have mayonaisse or sauces with my foods ( except tomato sauce which can be good for you...) plus dont add any extra salt or so on to meals...its a little bland but im sure it can help...

just calculated your maintanence and below maint..seems like your on the right track!

give it time bro

[RioGringo]

I read that it's a No No and to use Olive Oil, but the mayo light is much better on the stats(cal, carbs, etc.) I have the mayo light with the pasta & tuna on my first meal.

I never add salt, been this way all my life with the history of high blood pressure & heart troubles in my family.

I am not too worried about losing it, all in time and WORK! My body has made a slight transition in just this short period of time. I WILL stay on track. My trainer and the others at the gym are very helpful - especially since my Portuguese is not very good ;) My trainer does speak English quite well - AMEN !

:)

Thanx again for the post and I will be putting up another pic and will be doing so each month to show the progress. Will have profile pic also.

[RioGringo]

Okay ... had the pizza yesterday about 20:00 Horas ... do not think it was that bad for me. If I am wrong, let me know.

Sunday is a No WorkOut day, so I only had 3 meals - okay ?

Calories: 1,230
Protein: 165
Carbs: 53
Fat: 30

Was not hungry between meals; 9:00 - 13:00 - 17:00 Horas.

Also, weighed myself Saturday and still at 96Kg (211 lbs) ... do not expect it to drop anymore ... as I will be adding muscle that weighs heavier than the fat I am getting rid of.

Still a bit sore from the new routine...sooo F'n Ready for 2morrow's WorkOut !

I have 2 solid weeks b4 I take time off to go to Florida for a wedding. Not sure I can get in a gym for a week ... will try to stay on schedule as I know my diet WILL suffer. :(

[Dallas68]

cool cheat meals are ok sometimes...

yeah i know time off always messes me around try stick to it as much as possible. try be polite but know that your goals are very important :)

[RioGringo]

Thanx Dallas. I have a buddy of mine in Florida that workouts out regularly and he is checking to see what he can workout - feel good about the chances. Will keep me on track as I know the diet will suffer - up to meet friends and there will be a wedding. But I won't go crasy.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Today was Chest and Triceps ... a great workout and really feel my triceps are getting more power. My last exercise of 3 sets of maxing out went further today - not much, but will be upping the weight soon.

I will be measured next week and we'll see how much the Body Fat has dropped and the size differences - will be minimum, but this was the transition phase. When I measure again End of August or Early September, really expecting a big difference. :)

Will post an updated pic next week and will continue this on a monthly basis.

[RioGringo]

Went to lunch with the Mrs at the mall - had to buy new shorts as the ones I had were falling ;) ... had a tuna sandwich(they use light mayo) and half cup of fruit ... so the total numbers are approx.

Calories: 2,730
Protein: 281
Carbs: 215
Fat: 81

My total Carbs after the tuna sandwich for lunch was 32 grams & Fat was 26 grams.

2morrow is the Mrs. 33rd Birthday :D I will maintain my workout routine as normal. Diet will not suffer, just more calories as we will be eating at Outback for lunch. Will probably have an Outback Special with vegetables.

I promise not to have any beers :( ... ;)

[RioGringo]

Today was Back & Biceps and totally wore myself out ... Great Day !

Started with the correct weights for the alternating reps and weights. And was more familiar with the machines that I had not used in a while ... some of the machines here are slightly different.

Today had the Mrs. left-over pasta & tomato sauce for breakfast(before workout) ... didn't want to throw it away and it's carbs.

I only did the 30 minutes of cardio to start. Had a great ab day also ... was just too tired/spent to do the 30 minutes of cardio at the end. Will be at a shopping mall here with the wife(her birthday) ... so will get a little extra cardio ;)

I FEEL GOOD !!! :D

[fitnessman]

Moved as per your request!

Welcome to the best part of bb.com:

The Over 35 Forums :)

[RioGringo]

Those guys were kicking sand on me ;)

:D

[RioGringo]

Well, stayed strong a no beer ... DANG! Does not seem right to go to Outback and not have a Big Bloke :D Was a nice taste of the U.S. for the Mrs. and I :)

I tried to get the counts as close as possible for my lunch; Victoria's Filet with mixed veges & house salad. Ate between 13-14:00 ... will only have my protein shake to finish the day - 4 meals. Sacrifice for the Mrs. birthday :D

Calories: 2,436
Protein: 193
Carbs: 228
Fat: 81

It is not too bad. My body is feeling great right now though.

Legs and shoulders ar 2morrow.

[Flynn]

I screwed it up today BIG TIME !!! ... was trying to get a 6th meal ... ate some peanuts and did not figure correctly in the first place ... crasy calories and TOO MUCH Fat :(

Will only have 5 meals today.

Calories: 3,450
Protein: 296
Carbs: 268
Fat: 139

:(

First Welcome. Second, hang in there Rio because it's Ok to fall off the wagon occassionally, but only :). Btw, I'm right there w/you because dieting is my "Everest".

[RioGringo]

It is a learning process, but getting things cleared up and all has been really running smooth lately.

I am suprised how easy it is too stay away from the bad food for me.

Let me bounce this off some of the experts ... would Creatine & Amino Acids be helpful for me?

I started out just wanting to get in good shape, but I am addicted and have a great trainer and gym full of wonderful people. This is my new lifestyle and really want to put some size on the body.

Appreciate any thoughts.

[jaguarr]

Welcome....to Fantasy Island

http://www.tsn.ca/images/stories/20030314/fantasy_island_32147.jpg

:D

jag

[RioGringo]

... Living the Fantasy Dream here in Rio :D

[jaguarr]

Let me bounce this off some of the experts ... would Creatine & Amino Acids be helpful for me?


Only one way to find out and that's give it a try. Some people respond well to creatine and other's don't. Some do well on regular old creatine, others only respond to CEE or to kre-alkaline variants. I'd start with the regular stuff and see if it makes a difference after a couple of weeks. If not, give the CEE or kre-alk a try. Everyone's different. If you're doing protein shakes, the majority of them have some sort of BCAA profile in them, but some folks report good results from using a BCAA supplement during or immediately after their workouts. Again, something to try and see if it makes a difference for you or not. But don't get caught up in hitting the supp's because they're available. Use them only if they really make a difference for you. :)

Cheers,
jag

[RioGringo]

... I will give them a try when I get back from Florida in June and start a new routine.

Thanx ... Mr. Rourke ;)

[jaguarr]

... I will give them a try when I get back from Florida in June and start a new routine.

Thanx ... Mr. Rourke ;)


Actually, I'm the shorter one. :D One other comment, though, get your diet on track and on spot first before you start mucking with supplements too much. Your best gains and progress will come from having your **** straight on your diet. :cool:

Cheers!
jag

[RioGringo]

Feel that I have a good situation on my diet ... the "boring" food day after day does not bother me at all.

It taste good and it's simple to prepare.

Feel that I have a good balance going for my nutrition. Do you see anything wrong with my diet Tattoo? ;)

[jaguarr]

Do you see anything wrong with my diet Tattoo?

Well, pu12en12g (say that ten times fast) gave you some really good reading in his response:


Some ideas and links that MIGHT help:

Bulking / Cutting basics:
http://forum.bodybuilding.com/showpost.php?p=9345530&postcount=2

130lbs to 250lbs on a budget:
http://forum.bodybuilding.com/showthread.php?t=656557

More Detailed info on what has worked for me so far:
http://forum.bodybuilding.com/showthread.php?t=478824
http://forum.bodybuilding.com/showthread.php?t=608116

My Progress Photos:
http://technologyorgasm.com/upload/130-248.jpg

I've tried almost everything:
http://technologyorgasm.com/upload/stash.jpg

If that doesn't help... oh well :( it was FREE advice :D

Good luck !!!

And Dallas gave you the link to the TCD that a lot of folks around here have had success with (including myself). The only observation I might make is that you might consider dropping the pasta and go with a more complex carb like oatmeal, brown rice or yams. Raw foods are always going to be better than processed ones in my experience. I'll look at what you're doing in more detail when I've got some more time available, but those are some thoughts off the top of my head.

Cheers!
jag

[RioGringo]

I read through those and just have a tough time figuring what I do is on track with those article. Will read through them again and will try the brown rice, the way I cook - it will be no problem to brown them ;)

At your convienance.

Appreciate greatly any input. I am still learning trial by error.

[GREENFEATHER]

I wish I was in Rio, M and I are coming down some time for Carnival. Have I ever told you I like nekkid women ? :D Welcome to the board!!

[RioGringo]

And I am sure you will get to see your nekkid women ;)

When you do decide to visit, send me an IM and I will help with whatever I can.

[Hibiscus09]

Welcome to the old folks area of bb.com! I hope your Mrs. had a nice birthday! Good luck in reaching your goals. :)

[RioGringo]

Welcome to the old folks area of bb.com! I hope your Mrs. had a nice birthday! Good luck in reaching your goals. :)

She had a wonderful day ... which translates into me having a wonderful day :D

I am enjoying my "Adventure in Weight Training" ;)

[RioGringo]

I was destroyed today ... this Leg w/o takes it's toll.

I did talk with Mario(my trainer) about the future and he did say that we will be changing to a body part per day. This is especially needed for my legs - takes it ALL out of me. I am excited about this and from what I have read, I should really see some serious gains in the next few months. With only weight training M-F, will really work the abs and cardio hard on Saturday.

Oh ... did I say how much the Leg workout killed me.

Also, wanna thanx all that has helped me with my diet ... getting a better understanding and will have it modified and posted here soon. EXCITED about Fruits & Veges :D

This is HardCore . . .

Lateral Dumbell Lifts:
100 Reps of Very light weight to wake up the muscle and get (I think most of my) blood to the shoulders ;)
Then, 3 Sets of 10 of Heavy Weight
Front Dumbell Lift: 4 Sets of 15 (5 second holds after each 5 reps)
BackWard Fly: 100 Reps as Above, then 3 Sets of 10
Shrugs: 3 Sets of 40
(1 Set = 10 Reps in Front while holding 2 seconds on each Rep & then 10 in front fast - then 20 Reps in Back)

The Columbian in Scarface: "Now the leg, eh?" ;)
Leg Extensions: 100 Reps, then 3 Sets of 10 holding for 2 seconds each Rep.
Leg Press(45 Deg Angle): 4 Sets of 40 (10 Reps of Leg & then 20 Reps with Both)
Squat: 2 Sets of 20 & then 2 Sets of 10 with Increased Weight.
Leg Curl: 1 Set of 30 and then 3 Sets of 10 with 2 second holds per Rep.
Vertical Leg Curl(altenate): Same as Above
Vertical Calf Lift, Standing: 1 Set of 30 & then 4 Sets of 10 w/2 second holds.

Whey ... did I say how much those Legs are worn out ... ;)

10 days 'til my 40th birthday - hope I make it :D

I did not do any cardio(besides what my heart did above) and was too spent to do abs. WIll do abs here at the house later today.

Feeling good now after 1 hour ... I can finally try to stand up and take a shower ;)

[RioGringo]

The two "GodFathers" of the gym told me this morning that I have the best progress of the gym ... it was really nice to hear that. Not sure if it is a comment for progress or my work ethic.

Either way, it was great to get compliments from these two.

I have been getting the nice comments from the ladies though for a while regarding my waist trimming down and upper body improvement. I LOVE THIS PLACE ... also because almost everyone woman hugs and kisses you upon each greeting - custom. This is an added incentive :) although I married the most beautiful girl in the world :D

Will have a new pic on next week and everyone here can decide. I have heard that a pic to a stranger is better than oneself looking in the mirror, so will be happy to hear positive/constructive thoughts when I do.

[jaguarr]

Have I ever told you I like nekkid women ? :D


Greenie and I very well may be brothers from another mother. LOL! :D

jag

[RioGringo]

This is the little gym I train at ... to the right is our condo.

It's small, but just about has everything I need. The atmosphere is also perfect for me ... simple, fans(no A/C so I can sweat) and a cold water fountain. It is my 2-3 hour prison sentence Monday-Saturday.

Of course there are fine women when I want to be distracted - between exercises :D

[RioGringo]

Calories: 2,694
Protein: 290
Carbs: 267
Fat: 52
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Getting my diet in better shape ... will have my new diet posted by the weekend.

Thanx to all that have helped me in this first phase.

[someday]

just had to pop in since the name of your thread caught my eye. for the record, when someone in the over 35 forum talks about their gym and being distracted by the beautiful women.....we expect to see beautiful women.....not a pic of the gym! :D welcome anyways :)

[RioGringo]

Will see what I can do ... ;)

[RioGringo]

Today was Chest(upper) and Triceps.

My rear Deltoids were a bit sore from yesterday, but my first exercise was the cable cross-overs and I did a warm-up of 50 Reps with only 10 Kg ... really felt good and got the blood to the areas of concentration today.

My Legs were sore, but not as bad as I thought with the routine. We'll see how they are 2morrow.

Today went real good for the Chest & Triceps.

I have decided to stop doing the 30 minutes Cardio first thing. Been reading about how it may be burning up my energy and I need this more building muscle. Do finish my routine with 20 minutes Cardio now ... we'll see how that plays out on the waist.

Thinking of doing Cardio later in the day ... thoughts?

[RioGringo]

...

My trainer and I talked a bit today about Diet, as he says: "Diet is 70% of Body Building" ... which explains why it is soo difficult and why I should have went to college to be a doctor to weight train ;)

The formula he gave me for Protein & Carbs:
PROTEIN - Weight(Kg) x 2.5 divided by 6 for each meal.
CARBS - Weight(Kg) x 3.5 divided by 5 for each meal, except the last at bedtime - NO CARBS.

For me it will be 40g of Protein at each meal and 67g of Carbs at each meal, except the bedtime meal.

REMINDER: I am 96 Kg (211 lbs) and am 6'2" ... will see how this plays into the diet I am constructing.

Any thoughts/comments greatly appreciated.

I should have the actual diet figured out soon and will have it posted.

[BoiseLifer]

Hey Rio,
Thought I would pop in and say hi! What are you doing in Brazil anyway? I would love to move somewhere like that for a bit. =) I lived in Mexico for awhile.

Oh yeah, on your diet above, looks pretty solid except I don't see any fats. Don't forget about them. 20 mins of cardio right after weights is perfect, speeds up recovery. Just don't go overboard, keep it low impact.

Take Care!

[RioGringo]

BL,

My wife is Brasilian. We married in 2004 and lived in the states(Florida) for a year and this February we moved back to Brasil, Rio de Janeiro. Cost of living is great here, the exchange isn't what it use to be - currently about 2-1 though :D I used part of my retirement to buy a restaurante that my wife manages here. Can learn more about how I ended up visiting Brasil originally here: www.SmilingKids.org

I have visted different parts of Brasil and had no problem with the move. Brasil for me is less material ... I like living simple and relaxed. I could go on, but don't wanna cloud up the thread ;) If you ever wanna visit Brasil or have any questions, don't hesitate to IM me.

Back to my program ... I do have fats - just not listed on the last entry, not as afraid of them as I use to be ... will have it posted today what I have as I experiment. The 20 minute cardio is very calm. I go about 2 Kilometers in those 20 minutes and it is like a brisk walk. I really feel as I go through my routine, that my heart is going well and am basicly in cardio form then.

[BoiseLifer]

BL,

My wife is Brasilian. We married in 2004 and lived in the states(Florida) for a year and this February we moved back to Brasil, Rio de Janeiro. Cost of living is great here, the exchange isn't what it use to be - currently about 2-1 though :D I used part of my retirement to buy a restaurante that my wife manages here. Can learn more about how I ended up visiting Brasil originally here: www.SmilingKids.org

I have visted different parts of Brasil and had no problem with the move. Brasil for me is less material ... I like living simple and relaxed. I could go on, but don't wanna cloud up the thread ;) If you ever wanna visit Brasil or have any questions, don't hesitate to IM me.

Back to my program ... I do have fats - just not listed on the last entry, not as afraid of them as I use to be ... will have it posted today what I have as I experiment. The 20 minute cardio is very calm. I go about 2 Kilometers in those 20 minutes and it is like a brisk walk. I really feel as I go through my routine, that my heart is going well and am basicly in cardio form then.

Hey Rio,
I will have to pm you sometime, your story sounds intrigueing. I have thought...no dreamed, about doing the exact same thing that you are doing. Except in Mexico, as my wife is from Mexico. I am also one who is into less material things. I spent 6 mos. in Mexico years ago, and enjoyed the simple less hurried life there. I am guessing maybe in 5-10 years (letting our current house and rental build up in equity), we will head there or somewhere else and do about what you are doing. I am fluent in Spanish so that would help also. =) Anyway, feel free to Pm me anytime with questions and/or comments on your diet and experiences in Brazil! =)

Good Luck with your workouts!
Tom

[RioGringo]

I always think of what is most important in my life ... never was a fancy car, expensive home, etc. And a friend told me when I was a teenager: "Eat bologna now and steak later." - Always stuck with that thought and glad all worked out well. Nearing 40, we will see how the rest of my story goes :D

Although this diet planning is giving me High Blood Pressure ;)

Bouncing different things, but the availablity of different things and me just being lazy in preparing meals has been somewhat of an obstacle. Getting the Calories higher is tougher than I thought eating correctly - for the most part.

I may be eating my pasta and tuna twice a day, know that it is not popular, but the only other major Carb source I have here is white rice and prefer the pasta.

What will help is that my workout will be intesified extremely so I will really need closer to 3K Calories. Hell of a balancing act. I salute ALL that do this.

[RioGringo]

...we expect to see beautiful women...

How's 'bout a Brasilian Phone Booth ;)

http://img.photobucket.com/albums/v445/TioRio/PhoneBooth.jpg

[RioGringo]

Okay, since this is a journal - better give all the info.

The side of my shoulders (hope u understand my description) is very sore ... waking up new muscles with this routine. :D

Will be ready for when I go to 1 group per day ... ready to blast 'em and get some serious results by September.

Also feeling a little more pain in my legs ... of course.

[ChocoChick]

I may be eating my pasta and tuna twice a day, know that it is not popular, but the only other major Carb source I have here is white rice and prefer the pasta.

How about beans and legumes? These are terrific carb sources. Low GI, high in fiber and relatively high in protein.

[RioGringo]

Beans ...

Now I can go for that ... I thought about that earlier, but 4got to investigate.

Thanx dbflgirl

On to the diet today ... still getting this figured out - it's a delicate puzzle. Will spend more time looking at other's diets on this forum.

Calories: 2,890
Protein: 273
Carbs: 245
Fat: 60

[ChocoChick]

Beans are A+ :)

[BoiseLifer]

How's 'bout a Brasilian Phone Booth ;)

http://img.photobucket.com/albums/v445/TioRio/PhoneBooth.jpg

Now that's what I'm talkin' about! I like them there curves of the Brasilian style Booth. =)

[jaguarr]

Beans are A+ :)

They are also the magical fruit. :)

jag

[justtryn]

Hey there, Rio! Just thought I'd stop in and say HI! Looks like you're doing some good work there in Rio... although the only way we can know for sure is by more local photos.... :D

I'll be interested to hear about your 1 a day routine when you get it going. I sure enjoy mine!

Later!

:cool:

[RioGringo]

I am excited about going per day ... my intensity has really picked up because I am getting stronger. And my body does need the recovery time.

I will be changing the 3rd week of June. Will be missing one week while in Florida. Will workout 1 week while there though.

Beans Beans - Good for your Heart ... ;) Glad I will never grow up.

[Hibiscus09]

LOL -- try to slowly warm up to them or you'll end up singing the rest of that tune. :eek: :)

Beans have tons of fiber:

http://www.slrhc.org/healthinfo/dietaryfiber/fibercontentchart.html

and it's so good for you. :)

http://www.hsph.harvard.edu/nutritionsource/fiber.html

[RioGringo]

Today was Back & Biceps ... great day on the back and would say on a scale of 1-10, the biceps had about a 9 ... just worn out. Really pushed the back ... or pulled ;) I alternate which group to begin with for this purpose. Was great though ... love ending with Preacher Curls.

Thanx for the links.

[RioGringo]

Not listed in the totals was my lunch, Mrs. & I were ate the mall and I had a tuna sandwich, good size fruit cup & gatorade.

Calories: 2,586
Protein: 213
Carbs: 315
Fat: 50

[GREENFEATHER]

I only use beans when I'm off keto, they're good and they stick with you for a long time.

I'm glad someone is doing something for the street kids in South America. In the early 80's I had 20 soccer balls delivered. Of all of the places I'd been the cities there were the most depressing. I think I'd take and active combat zone over watching those children sniff glue or whatever they could get their hands on.

[RioGringo]

Poverty is real bad here ... as also in many other places. I just try to do my little bit of helping. I Love this country and it is my new home, so I want this country to to be better - as in many cases, seems the gov't isn't doing the best they can.

[RioGringo]

Okay ... today was Legs and Shoulders, but my legs are still a bit sore and since I will be changing to one body group per day - figured I would just do shoulders today.

It was great ... stuck with my same routine, but also added sitting dumbell military presses(hope this is the correct name). I love this exercise! And it helps with the ego ;)

I will have updated pics today, front & side. Let me just say that I look better in a tank top than shirtless :( Maybe after seeing the pics and my diet, I should cut back on the calories? I am a bit frustrated, but will never give up. Maybe I am just being too short-sighted. I did have quite a belly and was getting my diet figured out.

Please let me know what your thoughts are ... at training, I am at my best. Highly motivated, I have really noticed my strength incresed and bust my ass - AND ENJOY IT !

I admit that I am a bit lazy in preparing meals and try to keep it simple. I will have my new diet posted 2morrow. Also, certain foods are not easily attainable here.

[RioGringo]

This is what I have done these past 8 weeks, let me know what you think. I was really thinking I was better along looking in the mirror(must be the good fun house mirrors) ... picture doesn't lie :(

I really am expecting better results the next 12 weeks !

[RioGringo]

Still upset about today's pics ... :(

I am gonna just keep the calories lower(UNDER 2,500) and keep the carbs lower ... and see how things play out.

Calories: 2,343
Protein: 234
Carbs: 237 (won't see it this high in a long time)
Fat: 52

Did try the cottage cheese w/pineapple - pretty good :)

[ChocoChick]

Okay ... today was Legs and Shoulders, but my legs are still a bit sore and since I will be changing to one body group per day - figured I would just do shoulders today.

It was great ... stuck with my same routine, but also added sitting dumbell military presses(hope this is the correct name). I love this exercise! And it helps with the ego ;)

I will have updated pics today, front & side. Let me just say that I look better in a tank top than shirtless :( Maybe after seeing the pics and my diet, I should cut back on the calories? I am a bit frustrated, but will never give up. Maybe I am just being too short-sighted. I did have quite a belly and was getting my diet figured out.

Please let me know what your thoughts are ... at training, I am at my best. Highly motivated, I have really noticed my strength incresed and bust my ass - AND ENJOY IT !

I admit that I am a bit lazy in preparing meals and try to keep it simple. I will have my new diet posted 2morrow. Also, certain foods are not easily attainable here.

I don't know where you started from, but you look pretty good. Don't drop your calories too low -- this is an approach that will backfire. Here's a rough guide to determining how many you need. I'd recommend starting with this and then tweaking it based on the results you get.

Step 1 – Find your BMR

Katch-McArdle formula (if you know your bodyfat %): BMR = 370 + (21.6 X lean mass in kg)

Harris Benedict (if you don’t): http://www.bmi-calculator.net/bmr-calculator/

Step 2 – Multiply your BMR by the appropriate activity factor. This will give you your maintenance calories. To lose, eat 15%-20% less.

•Little or no exercise: 1.2
•Light exercise/sports 1-3 days a week: 1.375
•Moderate exercise/sports 3-5 days a week: 1.55
•Hard exercises/sports 6-7 days a week: 1.725
•Extra active – training 2x per day, extremely physical job etc. :1.9

[RioGringo]

Okay ... I will not know my current body fat until Monday (I was 27% 2 months ago).

So I used the Harris Benedict ... 6'2" and 211 lbs at 40 years = 2048

2048 x 1.55 = 3174

3174 x .8(20%) = 2539

So I guess I am about on track, just NEED to be sure I eat better.

I have no problem with energy when I train(first thing in the AM). I have my heaviest carbs before I train. I eat plenty of protein ... will it be that much of a problem if I eat less carbs while I get rid of the extra fat?

So I know I should be about 2500 Calories. 225-250g of Protein. Where should my Carbs be?

Thanx again for the positive remark - appreciate it.

Will do some more looking at other threads regarding diet ... DANG is this part tough.

[ChocoChick]

Ok, here are some nutritional guidelines for you. Notice the placement of starchy carbs.

- Eat every 2-3 hours -- this will result in 6-7 meals per day
- Keep each meal roughly the same size
- Eat lean protein, starchy or fibrous carbs and healthy fats at every meal (exceptions below)
- Eat as close to nature as possible -- no processed foods, no sugar, no white flour
- Get between 1 - 1.5 g protein per pound of body weight, evenly split across your meals
- Get between .3 - .4 g fat per pound of bodyweight, evenly split across your meals (except post workout)
- Fill in with complex carbs to reach your desired calorie level
- Cluster starchy carbs at breakfast, preworkout and postworkout
- Have whey protein shakes postworkout only
- Make your last meal of the day protein + fat only
- EAT YOUR VEGGIES
- Supplement with multi-vitamin, multi-mineral and EFAs

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; buffalo; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces and greens

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado, coconut oil

Fruits: Strawberries, blueberries, cantaloupe, apples, pears

[RioGringo]

WEIGHT
10 March: 98kg (216lbs) CURRENTLY: 94.5kg (208lbs)

BODY FAT
10 March: 27% CURRENTLY: 24%

CHEST
10 March: 109cm (42.91 inches) CURRENTLY: 106cm (41.73")

WAIST
10 March: 98cm (38.58 inches) CURRENTLY: 94cm (37.01")

HIP
10 March: 112cm (44.09 inches) CURRENTLY: 108cm (42.52")

BICEP
10 March: 35cm (13.78 inches) CURRENTLY: 37cm (14.57")

THIGH
10 March: 56cm (22.05 inches) CURRENTLY: 57cm (22.44")

CALF
10 March: 39cm (15.35 inches) CURRENTLY: 39cm (15.35") - No Change

Well, very disappointed in my waist(1-1/2" in 2 months!) :( - as I have been stating since day 1. :( Happy though with the weight loss & BF % dropping and the growth in the arms show I have been lifting. Chest loss was mainly from losing weight and BF, do feel more muscle there though.

Will really need to be sure to get the diet straightened out :( Will be cutting the carbs from pasta. Will be using extra virgin olive oil instead of the light mayo also. Will be figuring it out and will have it settled by the time I return from Florida. Will leave next week, but will stick to the diet(as much as possible as there is a wedding). I will continue to train - only 2-3 days next week, but the following week will be a normal workout schedule. Will be back in Rio 7th of June.

Next measurement end of August.

dbflgirl,
Thanx again ... will be referring to your post/list :)

[RioGringo]

4got to post this ... 2day was Chest and Triceps. Was good 2day, but not great ... maybe the earlier time in the gym(6 AM to get my measurements done - instead of my normal 7-7:30 arrival) ... just was not intense enough.

Will be back in form 2morrow with Back & Arms.

[Dallas68]

keep fighting man :) dont worry you did change BF% so thats cool!

those people on those health mags have worked for years and years...not talking about the bodybuilder types...

just a point of relation...you been working for less time but have put a lot of effort in so it will eventually pay off...

[RioGringo]

Appreciate it Dallas ... you found me ;)

I'm cool ... went from 230 to 208 in 3-1/2 months - most weight loss was in month one through bad(not healthy) dieting. Just the last 2 months were not as good :( ... changed my diet too soon as if I was already in the 32-34" waist range. No problem as I gained strength and this is a long term(rest of my life) game plan. And as stated, my BF went down - slightly though ;)

Will be getting the diet to lose the weight and continue to weight train - of course.

I have lots of support from the Mrs., everyone here and everyone at my gym - they are my "segundo familia" :D

[RioGringo]

This is just temporary as I get my waist and BF % down to something better.

Today was not a good diet day ... my first two meals were good, but Mrs. & I went to DownTown Rio - "Centro" and I ordered a filet. :( Well, some places in different cultures prepare and name things differently. First of all, it was more of a bad serloin and then the had it cooked in some kind of sauce :( Did not eat much and it left a bad taste and feeling for the rest of the day. Just finished the day with a can of tuna :) Best steak in town that I know so far is Outback - LOL

Now - The Temp. Diet:

Meal 1: Tuna, Extra Virgin Olive Oil, Apple, Cottage Cheese & Pineapple.
Calories: 669
Protein: 64
Carbs: 50
Fat: 29
This is my MOST IMPORTANT Meal! Will see how I feel with this because it is the meal right before I train.

Meal 2: Yogurt, Milk & Whey Protein Shake
Calories: 499
Protein: 62
Carbs: 49
Fat: 27

Meal 3: Carrots, Celery, Cottage Cheese & PineApple
Calories: 301
Protein: 18
Carbs: 49
Fat: 8

Meal 4: Cottage Cheese & Club Crackers
Calories: 240
Protein: 18
Carbs: 21
Fat: 13

Meal 5: Tuna & 2 Hard Boiled Egg Whites
Calories: 286
Protein: 55
Carbs: 0
Fat: 7

Meal 6: Tuna
Calories: 252
Protein: 48
Carbs: 0
Fat: 7

TOTALS
Calories: 2,247
Protein: 265
Carbs: 169
Fat: 91

I mainly want to keep the Carbs lower to get rid of my waist and lower the BF %. I will see how this goes - how I feel. I can increase Calories(120) & Fat(7) alone with the Olive Oil. It's a tough balancing act. Been reading about the Keno Diet with lots of Fats ... this is my version of the Rio Diet - many things are not easy to get here and items may not be on the shelf for weeks. My tuna and yogurt is constanting changing for example.

I will be going to a better balanced diet after I get the BF down. Many on here have given me great help and links and your efforts WILL be exploited by me :D

Thanx to ALL and please comment ;)

[ChocoChick]

You don't have any starchy carbs in your diet at all. :( Club crackers don't count (junk). Starchy carbs = energy, mood health, brain food, etc. In other words: you need 'em. (And no, they don't make you fat as long as you stick with complex carbs.)

How about having some beans or oats or whatever you can get your hands on in meals 1 (preworkout) and 2 (post workout)?

Also, try to even out your protein a bit. Yours is up and down all day. If you're aiming for 265g er day over 6 meals, then you want about 44g at each meal.

I have more but baby steps, ok...

[RioGringo]

Dumped the crackers ... I saw this after meals 1 & 2 :D Will be shopping again with the wife, still trying to find that perfect blazer :) So we'll see what my 3rd meal will be - should be fine. 2morrow will follow this(below) diet ... add this and then that is added, then subtract this and you lose that .... I am going through index cards like crasy :D

Now - The (Revised) Temp. Diet:

Meal 1: Tuna, Extra Virgin Olive Oil, Apple& Oatmeal
Calories: 737
Protein: 58
Carbs: 71
Fat: 27

Meal 2: Yogurt/Whey Protein Shake & Oatmeal
Calories: 540
Protein: 51
Carbs: 51
Fat: 15

Meal 3: Carrots, Celery, Cottage Cheese & Tuna (1/2 Can)
Calories: 315
Protein: 42
Carbs: 20
Fat: 12

Meal 4: Cottage Cheese & Tuna (1/2 Can)
Calories: 246
Protein: 40
Carbs: 4
Fat: 12

Meal 5: Tuna & 2 Hard Boiled Egg Whites
Calories: 286
Protein: 55
Carbs: 0
Fat: 7

Meal 6: Tuna
Calories: 252
Protein: 48
Carbs: 0
Fat: 7

TOTALS
Calories: 2,376
Protein: 294
Carbs: 146
Fat: 80

Thanx again .... and for taking baby steps ;)

[RioGringo]

Today was Back and Biceps ... was not real intense today. Sure it had to do with me not eating well yesterday and no starchy carbs this morning.

It was a good day, went through all the exercises. Just did not hit the weights VERY hard. Finished with 30 minutes on the treadmill.

2morrow is Legs & Shoulders ... a real test!

[ChocoChick]

Looks better, Rio.

Next up are vegetables ;)

[jaguarr]

Looks better, Rio.

Next up are vegetables ;)

Listen to this lady, Rio. She's giving you some very good advice. :)

jag

[RioGringo]

Looks better, Rio.

Next up are vegetables ;)

I have the carrots and celery ;) It's a start :D

I am listening and REALLY do appreciate the help dbflgirl. I just wanna be a bit strict to get rid of this extra fat and then I PROMISE to eat more veges.

I did well today at lunch. I had; apples, eggs, chicken, carrots, green beans, misc. melons - they were small portions ;)

Oh, and I did find the black blazer that had my name on it :D I have the wedding in Florida in a few weeks and then here is my neice's(more or less) 15th birthday. The 15th is big in latin cultures. Will be about 150 people - will post some pics afterwards ... I look better with clothes :)

Again ... Thanx again for all the help and will make you proud !

[ChocoChick]

II am listening and REALLY do appreciate the help dbflgirl. I just wanna be a bit strict to get rid of this extra fat and then I PROMISE to eat more veges.

Rio, veggies -- especially green veggies -- will help, not hinder, your quest for fat loss.

Sorry - I couldn't let that misconception go.

Where are you going in Florida?

[RioGringo]

Rio, veggies -- especially green veggies -- will help, not hinder, your quest for fat loss.

Sorry - I couldn't let that misconception go.

Where are you going in Florida?


They have street markets here and will get some green beans ... like them and I can prepare them simple enough.

The wedding is in Lakeland(where we use to live - between Orlando & Tampa) ... and will also spend a few days in the Daytona area - use to live there and have great friends there.

[ChocoChick]

Better watch out -- I am just a short drive from Lakeland. I'll come attack you with a broccoli spear! :D

[RioGringo]

... I am just a short drive from Lakeland. ... :D

Where ?

[RioGringo]

Today was LEGS and Shoulders ... I went ahead and had noodles with my tuna this morning. Knew I would need the extra BOOST!

Did my shoulders first and had a great day ... also added a "twist" to my military dumdbell presses. The first two sets had my "palms in" to start and then rotate the "palms out" along with the press - began and ended with the weights right next to my head. The last 2 sets were just standard palms out and my arms straight out from the shoulders.

*Rested 10 minutes between body groups to be able to go stronger.*

My legs are just destroyed ... :) Glad there are only about 5 steps down from the gym entrance, but then I had the 5 steps up in our condo lobby ;) 4 Real strict sets for squat at 10 Reps. My weight is quite low, but want to stay strict with my form and do them correctly. Need to keep the back straight and stomach out at the end.

Really looking forward to one body part a week to really go hard !

Now ... on to the market to get GREEN Beans ! :D

[joed]

RG, I can see you've got the motivation to eat well & that's 90% of the battle. Hang in there.

[ChocoChick]

Where ?

Near West Palm Beach.

[RioGringo]

RG, I can see you've got the motivation to eat well & that's 90% of the battle. Hang in there.

Thanx !

I am very motivated to get my diet healthy and help me with my goal.

Going Strong !

[RioGringo]

Near West Palm Beach.

Wishing you the best this upcoming hurricane season girl. I will make sure to eat veggies on my flight ;)

[RioGringo]

Cauliflower

[ChocoChick]

Cauliflower

:)

[RioGringo]

HMB & Creatine ... any comments or suggestions.

I plan on beginning after I return from Florida since I will be hitting the weights heavier and working 1 group a week.

And ... of course my diet will change back to normal for the heavy/more intense training ... along with those GREEN VEGGIES :D

[RioGringo]

Cauliflower

1/2 Cup / 1" Piece / 62.0 Grams

Caories: 14
Protein: 1.1
Carbs: 2.5
Fat: 0.3

:D Will be eating lots of this !

[RioGringo]

Today was Chest and Triceps ... was a great day! Felt great throughout the training.

Finished with 20 minutes of Cardio on the TreadMill.

[BoiseLifer]

Hey Buddy, Just wanted to pop in and see how you were doing. Looks like dbflgirl is setting you straight. =)

Creatine is a great supplement. I have never used HMB so can't comment personally on that.

[RioGringo]

Hey Buddy, Just wanted to pop in and see how you were doing. Looks like dbflgirl is setting you straight. =)

Creatine is a great supplement. I have never used HMB so can't comment personally on that.

I will be a jolly Green Giant when she's done with me ;)

When are the best times to take Creatine ? Just follow the basic rules I see "out there" ?

Thanx for stoppin' by BL.

[Dallas68]

don't forget to brush your teeth!

the best is to follow instructions on the package...maybe thats obvious but it prevents any dangers...

[RioGringo]

Seems safe and correct.

Thanx Dallas :D

[Dallas68]

Seems safe and correct.

Thanx Dallas :D


sure we all forget sometimes ;)

[RioGringo]

... I have never used HMB so can't comment personally on that.

http://www.bodybuilding.com/store/hmb.html

http://www.bodybuilding.com/fun/southfacts_hmb.htm

So what these articles don't tell me ... Will I be wasting my time taking HMB & Creatine Tablets at the same time?

[RioGringo]

Today was LEGS ...

*Rested 10 minutes between body groups to be able to go stronger.*

My legs are just destroyed ... :) Glad there are only about 5 steps down from the gym entrance, but then I had the 5 steps up in our condo lobby ;) 4 Real strict sets for squat at 10 Reps. My weight is quite low, but want to stay strict with my form and do them correctly. Need to keep the back straight and stomach out at the end.

Really looking forward to one body part a week to really go hard !

...

DANG !!! My legs are still quite sore :D

[RioGringo]

Well, today my wife and the others at the gym gave me a suprise birthday party :D Actually is 2morrow ... the BIG 4 - 0 !

Obviously had to do some extra time on the treadmill, wanted to do 1 hora, but only did 45 minutes.

[Dallas68]

Well, today my wife and the others at the gym gave me a suprise birthday party :D Actually is 2morrow ... the BIG 4 - 0 !

Obviously had to do some extra time on the treadmill, wanted to do 1 hora, but only did 45 minutes.

great happy B-Day! :cool:

my dad recently had the big 5-0 LOL

[RioGringo]

great happy B-Day! :cool:

my dad recently had the big 5-0 LOL

Just enjoy your sweet 16 year :D I have to go to therapy to remember back that far ;)

First pic is of the Mrs. & I(we were looking at a different camera-there were 3 or 4 of them) with my trainer, Mario and some others.

The 2nd pic is more of the crew with us.

Great group of friends!

[RioGringo]

With all the excitement ... 4got to post my workout. ;)

Today was Back and Biceps. Felt "just okay" when I got 2 the gym, the back routine was "jusy okay". Must have woke up afterwards, because I had a very good bicep workout. And the party was timed well, I finished my last set when my wife came in ... :D

DANG my legs are sore ... wanted to do more cardio, but was too sore. NEED to burn off that cake ... did have a smnall piece ;)

[BoiseLifer]

Happy B-Day Gringo!!

Creatine: I take 5 grams before and 5 grams right after my workouts. Also, I don't take creatine on non-workout days.

[RioGringo]

Happy B-Day Gringo!!

Creatine: I take 5 grams before and 5 grams right after my workouts. Also, I don't take creatine on non-workout days.

Thanx for the well wishes ... and the Creatine info. I will compare with what the container says.

[joed]

Happy 40th RG. Looks like a fun crowd you run with!

[RioGringo]

They are a fun crowd and have been great taking me "in" ... the Big White English Speaking Anglo Gringo :D

They have been a big help for me in getting acclimated (sp?)

:)

[jaguarr]

Hey, happy birthday Rio!

jag

[Dallas68]

awesome man :) lol just realized your nick says gringo :p rofl

that trainer definitely is quite jacked! hope you had a great evening@

[RioGringo]

awesome man :) lol just realized your nick says gringo :p rofl

that trainer definitely is quite jacked! hope you had a great evening@

A Great day will be 2morrow also!

Mario is a great guy, 2nd place last year in "Mr. Rio"(August) & "King of the Beach"(February) . . . will have some pics from this year's contests. Hopefully he wins! Was voted best tattoo last year :D In his early 20's, was in a bad motorcycle accident and was in intensive care for something like 3 weeks and a total of 3 months in the hospital and then 6 months in traction. Great story! And glad he speaks English ;) And his birthday is the 30th of May ... he'll be 32. We've become great friends quickly. He's promised to build me :)

Man ... my legs are still a bit sore along with my chest - LOVE IT !!! :D

Will tear up my shoulders 2morrow along with my Legs ... may not do squats-depending on how the legs feel. But definately work the calves HARD!

[Dallas68]

great! good to know the guy who your trusting with your body and weight usage has been through a lot and persevered...

[RioGringo]

http://www.bodybuilding.com/store/hmb.html

http://www.bodybuilding.com/fun/southfacts_hmb.htm

So what these articles don't tell me ... Will I be wasting my time taking HMB & Creatine Tablets at the same time?

http://forum.bodybuilding.com/showthread.php?t=795061

And my Legs are still sore ... like I worked 'em the first time 3 months ago ... LOVE IT ! Either that or hitting 40 is for real ;)

Mainly in my Quads ... will work Shoulders HARD and Calves & Hammies - lots of strectching!


...

I will work Chest & Triceps as normal on Monday(still sore from Thursday ;) ) ...

My schedule is kinda crasy the first week, but will try to train Arms and Back on Wednesday and then Legs and Shoulders on Friday. Then start Saturday or Sunday to get a full week of of the two body parts twice that week. Then 1 more week before changing to 1 muscle group per day.

40 today and glad I made this transition in life !

[RioGringo]

Went great this morning!

Worked the shoulders and traps very hard ... should be as sore as they were from last Saturday.

Did Hams & Calves pretty good also.

Finished with 20 minutes of Cardio ... man these Quads are painful :D

When I was doing the Dumbell Military Press - resting the weights on my Quads behind the knee while sitting to "kick" them up for the routine - was painful just resting them there :D

LOVING IT !!!

Will be sticking to the diet strong on my birthday ... can't go nuts just 3 months into it, although I will be a bit off while in FL for the wedding :(

Something wierd today while on the treadmill ... sinsed teh smell of fresh baked elementry school bread :)

Crasy . . .

[RioGringo]

Body feels great today ... ready to destroy the Chest and Triceps 2morrow :D

Suprised that my Shoulders and Calves were not worse ... hope that is a good sign as I busted 'em hard Saturday.

Getting my schedule straightened out for this coming week it seems:

Arriving early Tuesday in FL and will just rest and stretch. Wednesday will be for Back & Arms. Friday will be Shoulders & Legs.

Saturday, Tuesday, Friday & following Monday - Chest & Triceps
Sunday, Wednesday & following Saturday - Back & Arms
Monday, Thursday & following Sunday - Shoulders & Legs

Arrive back in Rio Tuesday, the 7th in the AM. Will get back on my regular schedule and start with Legs & Shoulders as I normally do on Wednesday so I can have my regular spot for squats. Will finish out this week with my normal routine and then start the one Muscle Group per day! :D

Think it's gonna work out great!

[RioGringo]

Getting things caught up ...

Had a great workout Monday - Chest & Triceps.

Saw a lot of friends yesterday and my Mom, everyone commented about the weight loss which helps keep me motivated. They haven't seen me since Super Bowl Sunday at the begining of February.

Today going to the local Golds Gym to train Back & Biceps.

[RioGringo]

Back and Biceps went great yesterday, did Back first. Finished with 30 minutes on the Treadmill.

A world of difference in equipment at this Golds ... ;) But I miss my little gym in Rio.

Diet has been off, but have been eating healthy.

Today will be spent on Daytona Beach ...we'll see how the weather cooperates.

[Dallas68]

i love gold's gym. :) only been once but its humbling...as i was walking out happy with my back workouts and the oldish men looking at the weights i was using for deads...i see this 6 foot something oak with hair that competes with arnie..standing in the shadows hands on the dumbell rack looking at me...he was as wide as funk and in my head i was like oh my go$

you never know what will happen at the gold's ;)

[RioGringo]

Back to the gym !

Been sick and Sunday went to the clinic and got some meds, Amoxicillin & Prednisone along with the regular sinus meds - feeling much better, but still not 100%.

Today did Chest and Triceps and it went well - nothing too crasy. Finished with 50 minutes on the treadmill.

Will be glad to get back home and back into the routine.

[jaguarr]

I just finished a round of Amoxicillin and Prednisone for my sinuses myself. Fun stuff. The Prednisone made me really cranky at the lower doses, but not at the higher ones, strangely enough. Enjoy Florida and get to feeling better, soon!

jag

[RioGringo]

Got back Wednesday ...

Worked Chest & Triceps on Thursday and then Back & Biceps yesterday.

Today worked my Legs and Shoulders.

Getting my diet back to form. Did well while in Florida - stayed the same weight. My Mother joined the gym for the month she is here and is excited at 66 to get herself in great shape. Already has promised me that she will join the gym in Florida when she returns. And she will be here for 3 months twice a year.

Monday will start my new program of 1 muscle group per day.

Great to be back home and posting here :D

[ChocoChick]

Welcome back, Gringo :)

[GREENFEATHER]

Welcome back !

[jaguarr]

Congrats on escaping Florida without any extra weight, man! Now get your ass in the gym! :cool:

jag

[RioGringo]

Been a bit crasy ... been busy with appointments for getting my citizenship here in Brasil - will have duel.

Started today with the 1 Muscle Group per day - today was chest. Felt GREAT !

2morrow is a holiday here and the gym is closed. Will be glad to get back to a normal rutine(sp?).

Friday will be Back.

[RioGringo]

I had a crasy stomach flu that took my mother and wife out also ... lost some serious weight and just climbed back over 200 lbs over the weekend.

My schedule has not been the best this month. Still be at it, just not what I want ... will have my aunt here this weekend and she will stay until 16 July.

I did change to 1 muscle group per day and my back and traps are killing me :D - LOVE IT !!!

[RioGringo]

Hey ... haven't been checking in regularly because of house guests and the computer is in the guest room ... and they sleep late - like they are on vacation or something ;)

My Mother left yesterday and my aunt is here until the 16th.

My program is doing well with the change to the 1 muscle group per day ... crushing those muscles and needed about 3 days to recover - LOVE IT !

Will get back to my normal daily entries soon after the 16th.

[RioGringo]

Had a great Leg workout ... Squats wore me out! Legs are just taking the longest, partly because I have been skipping them to be honest :(

Will be posting an updated pic in September ... that way I will have a solid 6 weeks of serious training without guests :)

Shoulders & Traps are 2morrow and really looking forward to this group.

Got my weight back up to 94 Kg ... want to be 95-96 Kg ... KG x 2.2 = LBS

Still have the waist to deal with :(

[RioGringo]

Had a very good day training ... really love working the shoulders.

Man my Legs are sore ... and been doing the stairs in our condo when I come and go to keep them limber ... 8 floors.

[Dallas68]

you should try start running or jogging up the stairs...moderately at first then more advanced...

:D good keep it up

[RioGringo]

I do need to get back into the habit of that - great work.

Also, was trying to find where you asked, but ...

IT's a GIRL !

Maria Gabriela is due November 11th - we're excited !

[Dallas68]

I do need to get back into the habit of that - great work.

Also, was trying to find where you asked, but ...

IT's a GIRL !

Maria Gabriela is due November 11th - we're excited !

good stuff :)

i do not want to come across as insensitive but i really have had a rough year so far lol refresh my memory please? just so i dont blurt out the wrong idea lol...

[BoiseLifer]

Hey Gringo! How is life in Brazil going?? Looks like you are getting in some nice workouts. How are the biceps coming? =)

[RioGringo]

good stuff :)
... but i really have had a rough year so far lol refresh my memory please? just so i dont blurt out the wrong idea lol...

It's been a crasy year for me also :D

Thought you asked a while back to let you know when we find out if we're(my wife and I) having a boy or a girl.

[RioGringo]

Hey Gringo! How is life in Brazil going?? Looks like you are getting in some nice workouts. How are the biceps coming? =)

Life and transition here is going great ... the restaurante is going well ... just having a tougher time than I thought with the language ... brain retention is not soo good :(

Biceps are coming along okay ... really hoping to SEE some improvement by September.

[RioGringo]

I am on the 1 muscle group a day:

Monday is Chest
Tuesday is Back
Wednesday is Arms
Thursday is Legs
Friday is Shoulders & Traps

I am thinking of working my Back & Arms along with a serious Ab(work Abs a little every day) workout on Saturday ... this gives them enough rest I believe and gets a little more work for the Bicep Contest :D

Thoughts ?

Today was a great workout ... especially the Abs - really enjoy it, but still trying to get ride of the extra flab.

[RioGringo]

Great Day for the chest. All the exercises went great with nice weight.

Did 20 minutes on the TreadMill.

Finished with a real good Ab WorkOut.

[joed]

...Today was a great workout ... especially the Abs - really enjoy it, but still trying to get ride of the extra flab.

Yeah, aren't we all. Many would agree that diet is the key to losing fat, but you already know that. Wondering how long your average wo's are; seems like you're doing lots of lifting, as far as the number of days per week.

[RioGringo]

Depending on the Muscle Group(Legs take a bit longer because of teh number of exercises and rest time), but average of 45 minutes ... then the Abs and sometimes Cardio.

[RioGringo]

Really enjoy this group ... all went well and was non-stop and un-interupted.

Ready for a GREAT Arm Workout 2morrow.

[RioGringo]

Today was a great morning for my arms ... both Biceps and Triceps were screaming.

Finished with a good Ab WorkOut and 25 minutes on the TreadMill.

[RioGringo]

Okay ... have been slacking on my Legs(Squats specifically) and am now gonna stay on them!

Last week did 3 Sets of 6 @ 60 KG (132 lbs) ... nothing great as my Legs are very weak on the Squats. I am very strict and have a spot throughout to make sure I come down far enough and keep my back straight.

Today I did:
1 Set of 6 @ 60 Kg (132 lbs)
1 Set of 6 @ 65 Kg (143 lbs)
1 Set of 6 @ 70 Kg (154 lbs)

Will continue to bring the weight up and get some serious weight without compromising my form. And really need to get the size on my bird legs ;)

[jaguarr]

Don't be skippin' on those legs, Rio! :D

jag

[RioGringo]

Don't be skippin' on those legs, Rio! :D

jag

I will stay on it ! My leags take about 5 days to recover ... AND I LOVE IT !

[RioGringo]

Man do I enjoy this training day !

It went great, although had a bit of a pain in the right shoulder from doing the lateral(side) lifts. After I did the front dumdbell lifts, the pain was gone for my Arnold Dumdbell Presses :D

2morrow will be doing my extra day of Arms and added 2 exercises for my ForeArms - have not been doing anything specific for them along with the Arm Training.

Also, been a bit laxed on Diet the past 2 months - using the visiting familia as an excuse :( My weight has stayed about 95 Kg, may need to continue to lose the belly. The waist has not gotten any worse, actually a little better - but far from Rio Beach Looking Abs :D

Actually spent the afternoon yesterday on Ipanema with my Aunt. Will post some pics ;)

[RioGringo]

Was a bit short, did not get ALL my exercises in. Was suppose to leave early for my neices school program, but we are leaving an hour later than expected.

Had a great workout for the Bicepos though :D ... pretty good on the Triceps, but nothing extra on the Forearms. Will have a FULL WorkOut next week.

My Quads are still sore from the Leg Training ... a bit slow going down the stairs this morning. Back into the habit of taking the stairs instead of the elevator - 8 Floors ;)

Taking Sunday Off.

[RioGringo]

... for the record, ...we expect to see beautiful women...

Went to Ipanema Beach this past week.

[RioGringo]

Don't be skippin' on those legs, Rio! :D

jag

It's Sunday (did my LEGS & Squats on Thursday) and my Quads are still in pain ... tough to take the stairs and can not touch them due to the pain. I need to use my arms to get out of a chair.

Expecting to be "okay" by Tuesday :)

I will be sticking to the SQUATS ! Only way to build the Legs !

[RioGringo]

My Quads are still a bit sore, but did make it down the satirs without using the handrail today ;) Was looking back on my progress and noticed that my Leg measurements stayed the same :( Will be sure to have a change come August progress report.

Although I didn't feel very strong, I did have a fine workout today for the Chest. Part of it may have been that I started off with the Flat Bench, usually I do the Cable or Fly Machine to warm up.

1 Set of 6 @ 60 Kg (132#)
1 Set of 6 @ 70 Kg (154#)
1 Set of 6 @ 80 Kg (176#)

I also finished training this morning with 60 minutes on the TreadMill !

[RioGringo]

My Back days always seem to finish quickly ... I may add another execise at the end to really fail the muscle. I had a bit of a kink in the middle upper protion of my back. Think it was from being on the computer most of yesterday and don't have a very good chair (too high). Didn't really hamper my training but one Ab routine suffered - did enough other exercises though.

Finished with 60 minutes on the Treadmill.

Really got my diet back to normal and will be sure to get the cardio back on track.

NEED to ride the waist of WASTE ! :D

[RioGringo]

MAN !!! Do I love this day ... especially with our friendly little competition.

Today went great ... busted the arms greatly! Started off with my best feeling Barbell Curls ever ... finally moved the weight up a bit. Staying VERY strict! The entire Bicep training today was great ... finished it with some real strict Preacher Curls ... not a lot of weight(because I was burnt), but very strict and the blood was rishing to the potential peaks ;)

My Tricep training was equally great ! Finished with some great Skull Crunches and on the last set did a failure rep with close grip benches from the bottom of the rib gage. It's great to have the final rush of energy to push them out.

Did just one exercise for mt forearms ... was real tired, but did have a nice 2 sets of 10 of Wrist Curls with the Barbell.

O----O

0-0 0-0

Here's a card of my trainer, end of next month is Mr. Rio. The pic was from last year - he finished 2nd place.

Going for FIRST !

[RioGringo]

I was just soo burnt this morning after training, I had to go back a couple hours later to do Cardio & Abs.

Did 1 hour on TreadMill and a good Ab WorkOut.

[ChocoChick]

Hi Rio. Workouts are looking good. Don't neglect the diet, though! :)

[RioGringo]

I haven't been posting the diet, but it is going well this week. The past two months were not great, but far from bad.

I lost some serious weight when I was sick in mid June, but got it back eating WELL !

Got "most" of my belly gone. Just need to work harder on my "side meat" ;)

Most important is DIET to lose the fat along with good cardio.

Will be posting updated body pics in about a month with my new evaluation ... we'll see how far that body fat dropped.

Thanx for stopping by with the encouraging words. :D

[RioGringo]

S.H.I.T. So Happy It's Thursday !!!

I really look forward to my Leg training. It's far from my best performance, but it's what I need developed MOST !

1 Set of 6 @ 60 Kg (132#)
1 Set of 6 @ 70 Kg (154#)
1 Set of 6 @ 80 Kg (176#)

I did the same weight today because I still had that little tweek in the middle of my upper back ... feels fine though, just don't wanna risk anything.

These weights felt great and I did do heavier training for my other exercises.

Will definately move up the weight next week. Probably stay with the same weight on the first and knock it up 10 Kg each for sets 2 & 3. Taking it slow because I don't have any deadlines ;)

Did light Ab training and no Cardio.

Man! I love it being Thursday and still have a little pain in my chest from Monday's workout. :D

[RioGringo]

Today went very well ... and ended with 3 great sets of Military Presses using the dumdbells. Barely got the 6th rep on the 2nd set done and needed a spot most of the 3rd set. I just finished the 2nd set when my trainer came over and said "Lets Go!" :D ... after only a 15 second rest ... but it was a great way to finish.

My legs are a little sore, but I did take the stairs down this morning and did 30 minutes on the TreadMill.

Oh ! I LOVE MY NEW LIFESTYLE !!! And Eating very well with VEGGIES ! ;)

[RioGringo]

Today very well could have been my best Bicep WorkOut ! ... to date. :)

Just felt good all around - strength and stamina. Really concentrated on my biceps ... did 2/3 of my normal Tricep and just a little extra on the ForeArms.

I rested a little more between each exercise and just went MidEvil each time! :D

My BiCeps were aching when I finished with 30 minutes on the TreadMill.

Will enjoy Sunday off ;)

[r_graz]

[b]Just felt good all around - strength and stamina. Really concentrated on my biceps ... did 2/3 of my normal Tricep and just a little extra on the ForeArms.

What do you do for an arm workout? My arms seem to lag behind everything else on my body, triceps especially. Sounds like you do arms more than once a week(?)

[tl1kr]

keep up the great work Gringo, I may have to try the one body part a day workout, sounds good :D

[joed]

(joed walks in, looks around, and with a positive nod of his head gives a nonverbal high five)

[Dallas68]

(joed walks in, looks around, and with a positive nod of his head gives a nonverbal high five)

http://controlledlabsforum.com/images/smilies/11.gif

[RioGringo]

Thanx tl1kr, joed, & Dallas68 ... love your post joed :D


What do you do for an arm workout? My arms seem to lag behind everything else on my body, triceps especially. Sounds like you do arms more than once a week(?)

I work one muscle group per day:
Monday - Chest
Tuesday - Back
Wednesday - Arms
Thursday - Legs ;( KILLS ME ! ;)
Friday - Shoulders & Traps
Saturday I work my arms again, mainly my biceps because of the contest.

Bicep Training:
- Start with Barbell Curl. Go from 15 reps to 6(15, 12, 10, 8 & 6) while increasing the weight.
- Alternate Dumbell Curl. Either 2 sets of 8 & then 2 sets of 6 with increased weight for the reps of 6. OR I do 3 sets of 8. I change to keep the muscle confused.
- Isolated Dumbell Curls. Arms are pretty much beat now and usually do 3 sets of 6.
- Rope Curls. Using the cable machine, pull using Hammer form(hope you understand) with the knotted rope - Usually do 4 sets of 10. I take a little longer break, about 5 minutes before doing this exercise to get a second wind. ;)
- Finish the Biceps with a VERY strict "Preacher" Curls. Just do a 1/4 movement to concentrate on the Bicep ONLY!

[RioGringo]

... "triceps especially" ... 4got ;)

Was soo tired from doing those exercises again :D

Tricep Training:
As stated before, I am concentrating on the biceps so the Triceps are secondary right now.
- Tricep Rope - Using the cable machine I do the decreased reps while increasing the weight. Sets of 15, 12, 10, 8 & 6.
- Tricep Bar - Again using the cable machine. Just change the rope to the bar - I switch from the str8 bar to the angled one. I do 2 sets of 8 and then increase the weight and do 2 sets of 6.
- UnEven Curl Bar for Head Crunchers - I use a spot for this many times because I am worn and want to stay strict. I do 3 sets of 6. After the last set I finish off with close grip benches with the bar and same weight, just continue when I finish the 6th rep. I go until failure.

Let me know if you want anything better explained as I am not the best at it.

My trainer really believes in the muscle confusion method and seems to be working well with me.

[r_graz]

... "triceps especially" ... 4got ;)
Let me know if you want anything better explained as I am not the best at it.

No, that was a great explanation. Not doing lots of specific arm training now, the 5x5 is mostly compound stuff, but after that I'll probably be moving back to a bodypart split and am looking for ideas for arm training. Thanks!

[RioGringo]

De Nada :)

[RioGringo]

Missed my regular day yesterday as we had a sonogram and the lots to do downtown for our business venture. I ate well though.

Today's Chest Training went very well.

Since I am measauring my Flat Bench . . .

1 Set of 6 @ 70 Kg(154 lbs.)
2 Sets of 6 @ 80 Kg (176 lbs.)

And later did 3 very solid sets of 6 @ 60 Kg (132 lbs) on the Inclined Bench.

[RioGringo]

Today went well ... not great but well.

I went in today with the mindset of doing Back & Arms to get me back on track. And have lots of personal things on my mind ... just one of those mornings.

I started to do my barbell curls and just didn't "have it" ... backed off and had a cup of the strong Brasilian coffee to get me a jumpstart. After about 10-15 minutes, went back to the barbell. Did 3 sets of 6, but "it" wasn't there.

Did only about 10 minutes on the treadmill.

2morrow is Legs and will have "it" back.

My sister Pam just passed the audition yesterday for Jeopardy in Burlington, VT, and now its a 50 question test this morning. She was suppose to do this two years ago, but opted to come to my wedding here in Rio ... smart choice.

;)

[tl1kr]

Good luck to your sister buddy and hopefully you'll get "IT" back soon. Nothing wrong with a break now and then though, i find you come back stronger after a couple of days break :)

[RioGringo]

Thank You ! My sister made it ! They will call her two weeks before they fly her to L.A. - proud of her.

Didn't really need a break, was just in a funk I guess. The Mrs. and I talked about everything last night and didn't get to sleep until 1 AM - just love talking with her :D So I didn't get to the gym until about 8 AM.

Leg went very well today. I did all my exercises before doing my Squats, man were they burnt at the end. On my last set, 1st rep going down - went down! My trainer was right there for the spot though ... I guess he thought I was gonna be able to push up. I kept my form though, my butt about 6 inches from the floor - LOL. I bring my thighs down to be paralel (SP?) with the floor and push out, just couldn't do it this time alone ;)

Squat Reps:

1 Set of 6 @ 60 Kg (132#)
1 Set of 6 @ 70 Kg (154#)
1 Set of 6 @ 80 Kg (176#)

Was the same weight as before, but that's okay with it being my last exercise. Oh, and the reason I went with Squats last is because someone was using the rack when I arrived and someone else was already waiting.

My USF BULLS Football start summer practice on August 7th - one of the biggest things I will miss from being here, besides friends and familia of course.

Go BULLS !!!

[RioGringo]

I missed yesterday, wasn't feeling very good - won't go n2 detail ;)

Oh, and first off - my Legs are just a little sore. The same weight went well Thursday - hope to bring the weight up a bit next week.

Okay, on to current events :)

Was a great day for the arms, needed it especially since I missed it Wednesday. Did a little Tricep, but had a great Shoulder and Trap training today.

[RioGringo]

Chest training went okay today ... my normal spotter wasn't there and didn't go real heavy on the Flat or Inclined Bench, it was a good workout though.

Finished with 30 minutes on the TreadMill.

[RioGringo]

Today went well on the Back ... ready for 2morrow and pumping the Biceps for the first day this month, want big gains :D

[RioGringo]

Today went well, not great - but very good :)

Finished with 30 minutes on the TreadMill.

This past week have not had the intensity. I have never used an alarm in almost 20 years ... alwasy woke up early - except if I had an early flight or NEEDED to be up at a certain time. This past week, my body has needed about another 30-45 minutes sleep. I go to bed at different times, just waking up later.

A little drama at my gym. The owner seems like a nice enough guy, just has the personality of a plate. There is a new gym opening in a week or so just at teh end of the street. Saturday was the last day for the janitor, went to work at a pet shop. A real nice guy and everyone enjoyed his humor. Today I discover that the recptionist will be leaving Friday. She is very bubbly and has a great personality - always cheerful and an asset. These two along with my trainer are great people. The people there are great that work out there also along with the other employees. Just hope nothing crasy happens - I feel very comfortable there - especially being a foriegner not knowing the language very well.

Well, this is my journal, so I figured would include everything about my training ;)

Oh, and my trainer has been out sick this week. And he has the Mr. Rio Contest at the end of the month :(

[RioGringo]

Things felt great today ... added 2 more reps on the Squat, but kept the weight the same.

Squat Reps:

1 Set of 8 @ 60 Kg (132#)
1 Set of 8 @ 70 Kg (154#)
1 Set of 8 @ 80 Kg (176#)

The rest of the routine went well ... was absolutely burnt when I finished with the calf raises . . .

My trainer was back today. He is out of the competition :( Was seriously sick and could not rebound in time to win. He will be a judge. And now getting ready for King of the Beach Contest in February. It will be on Copacabana or Ipanema Beach so will have some good pics for the guys :D

[joed]

...It will be on Copacabana or Ipanema Beach so will have some good pics for the guys :D

(joed shaking his head in a nonverbal "YES!") Hopefully the pics won't be only OF the guys. Well, you know what I mean; use the telescopic lens if your wife is there.

Music maestro...

At the Copa...
Copacabana...
The hottest place
north of Havana...

Who sang that dumb thing anyway, Manilow maybe?

[RioGringo]

Yes ... Manilow and it was about a club, not THE beach ;)

Reason I got the ZOOOM when I bought my camera :D

I'm a Natural Born Giver :)

Here's Ipanema:

[RioGringo]

Really love this training day ...

Went very strong throughout! Ended with a good Ab workout and only 25 minutes on the TreadMill - Legs are pretty sore from yesterday :D

Did speak to my trainer, and he confirmed that he was not gonna leave - "Didn't want to rock the boat" said he was no Jack Sparrow :D LOL I haven't seen the 2nd one yet - LOVE the first one.

[jtroster]

Ipanema Girl - Wow!

[joed]

Yeah, that guy looks odd standing there with sand up to his knees.

[RioGringo]

Today was great ... my mind set was ON ! and MAN are my arms tired ... should have a joke in front of that ;)

Attacked both Biceps & Triceps really hard today.

Finished with 30 minutes on the TreadMill.

Legs are still pretty sore.

[45BIG]

Rio, I saw your post in the general 35 forum. I was wondering have you have considered squatting twice a week? I noticed you had leg presses listed as an exercise in your workouts. Perhaps you should drop them and squat twice a week. I know that I am actually less sore when I squat twice a week verse once. Or squat once every four days.

I have found that squatting twice a week works better for me to build size and strength.

[RioGringo]

45BIG,

Thanx ... may try that. (I am still a bit sore still today) I spoke with my trainer and he will be changing my exercises again, we do this every 4 weeks or so to keep the muscle confused. I will mention this to him 2morrow, maybe I will do on Saturday with my Arms.

Thanx!

Told him also that I wanted to really concentrate on my Biceps :D

Today went really well. Felt very strong and the movements went well on every exercise. Was really strong on the Inclined Bench Machine ... think this is what it's called. Where you sit vertically and press upwards.

FLAT BENCH[b]
1 Set of 6 at 70 Kg (154 lbs.)
1 Set of 6 at 80 Kg (176 lbs.)
1 Set of 6 at 90 Kg (198 lbs.)

Players report today for MY [b]USF BULLS !!! Practice Finally STARTS ! One of the biggest things I will miss living down here :( But I will listen to ALL the games on the internet and have friends that will send me game tapes.

Go BULLS !!!

[RioGringo]

The training went wll today, went real fast also.

Had a lot to do downtown and just got on to post.

Had to leave early after training and di no cardio.

I weighed in at 95.5 KG (210 lbs.) and my belly is getting smaller . . . will be measuring BF in a couple weeks.

Go BULLS !!!

[RioGringo]

Oh Man am I loving this day !

A great day at the gym this morning ... everything went well and felt as strong as ever for my Biceps & Triceps ... was very tired when I did my ForeArms, but took care of them. :)

Will change up my routine somewhat next week and will really work concentrate on the Biceps. :D Love the friendly competition we have.

Worked my Abs well, feel the 6 pack, just can't see it because still have the fat to get tid of - MAN is that difficult. ... Part of being 40 I guess ;)

Finished with 30 minutes on the TreadMill.

Yesterday was Media Day for my Beloved BULLS and it was great to see the new faces along with the old.

Go BULLS !!!

[jtroster]

Just tell everyone that your 6-pack is in the fridge;)

[RioGringo]

Just tell everyone that your 6-pack is in the fridge;)

Yeah ... and it's close to the truth ;) But I have really cut back on the Beer ... today is Father's Day here in Brasil and am sure I will knock a few back today at the in-laws :D

[RioGringo]

Okay ... been going well, just haven't posted.

Thursday was a decent Leg day ... didn't have my spot, so I didn't want to Squat - did real heavy on the Leg Press and the day was good. Friday was a very good Shoulder & Traps. Saturday was very good for my Arms ... Biceps & Triceps especially, once again didn't work the Forearms too heavy as they were pretty burnt by then.

Feeling Great !

[RioGringo]

Was a great day ... my Flat Bench has stayed the same, but felt soo much stronger - am being patient and the will weight will increase.

FLAT BENCH
1 Set of 6 at 70 Kg (154 lbs.)
1 Set of 6 at 80 Kg (176 lbs.)
1 Set of 6 at 90 Kg (198 lbs.)

Felt much stronger on the Inclined. The rest of the exercises went great - Felt Good Today.

Finished with 20 minutes on the TreadMill.

Changed my routine and will have it posted 2morrow, still a muscle group each day, 5 groups.

Also, they are painting the gym, inside & out - looks good.

[pastorgbc]

Nicely done, Rio.

Looking forward to seeing the new routine.

Ray

[RioGringo]

Thanx Ray !

Started the new routine ... added an exercise and changed the reps on others, will have the entire routine posted a little later . . .

Today went well, but sometimes I don't feel my strongest when training the Back. It went well, just didn't have "IT".

Finished with a great Ab workout and 30 minutes on the TreadMill.

[RioGringo]

CHEST
Fly (alternate each week with Machine & Dumbells)
1 Set of 30, 12, 10, 8 & 6 with 2 Second Holds each rep & increase weight as the reps decrease.
Cross Over Cables (Alternate each week with pulling from upper pulley & lower pulley)
3 Sets of 15 with 5 second holds every 5 reps.
Flat Bench Press 2 Sets of 8 & 2 Sets of 6 Increase weight with reps of 6
Inclined Bench Press 3 Sets of 6
Declined Bench Press 2 Sets of 8 & 2 Sets of 6 Increase weight with reps of 6

BACK
Backward Fly Machine 3 Sets of 30 with 10 second holds each 10 reps
Lateral Pull Down-Back 2 Sets of 10 & 2 Sets of 8 with 2 second holds each rep and increase weight with sets of 8
Lateral Pull Down-Front 2 Sets of 8 & 2 Sets of 6 Increasing weight with Sets of 6
Seated Cable Row Sets of 12, 10, 8 & 6 with 2 second holds and increasing weight each set
Knelling 1 Hand Row 2 Sets of 8 & 2 Sets of 6 Increasing weight with sets of 6

ARMS
Barbell Curl 3 Sets of 21
Preacher Curl 2 Sets of 8 & 2 Sets of 6 Increase weight with Sets of 6
Alternate Dumbell Curl Sets of 12, 10, 8 & 6 Increase weight with each rep.
Cable Rope Curl with Hammer Grip 4 Sets of 15 with 5 second holds each 5 reps.
Tricep Rope 2 Sets of 50
Laying Tricep Easy Curl Bar Sets of 12, 10, 8 & 6 with 2 second holds each rep and increasing weight each set.
On Hand Tricep Over the Head 4 Sets of 10 with 2 second holds.
Dips(Feet extended to a bench and hands on another bench, arms straight up and legs straight out) 4 Sets of 10

SHOULDERS & TRAPS
Shrugs 1 Set of 50 & 3 Sets of 10 with 2 second holds.
Row Up(don't know the name, but when you grip the barbell close & pull up extending your elbows up to your ears) 1 Set of 15, 12, 10, 8 & 6 Increasing weight each set.
Lateral(Side) Dumbel Lift 1 Set of 30 & 3 Sets of 8
Front Dumbell Lift 4 Sets of 15 with 5 second holds every 5 reps
Dumbell Military Press Sets of 15, 12, 10, 8 & 6 Increasing weight each set
BackWard Fly Machine 2 Sets of 30 & 3 Sets of 8

LEGS
Leg Extension 2 Sets of 50 - 1 Set of 12, 10, 8 & 6 with 2 second holds. Increasing weight each set after the 50.
Alternate Leg Extension 4 Sets of 10 with 2 second holds
Squat 2 Sets of 8 & 2 Sets of 6 Increasing weight on sets of 6
Leg Curl-Laying 2 Sets of 50 - 1 Set of 12, 10, 8 & 6 with 2 second holds. Increase weight on sets after 50
Alternate Leg Curl-Laying 4 Sets of 10 with 5 second holds each rep of 5
Vertical Alternate Leg Curl 1 Set of 30 & 3 Sets of 8
Calf Raises 1 Set of 30, 20, 15, 12, 10, 8 & 6 Increasing weight each rep

[jtroster]

Nice routine but here are some suggestions.

- Re-order chest day to put inclines first and flys and crossovers last. A lot of us have found that we can get a strong flat press is lighter inclines are done first.

- Same for back - move the reverse flys later after the compound movements.

- Add some rotator exercises to the start of shoulders. They make a good warmup and keep the tendonitis away.

- For legs start with squats after a warmup.

- No Deadlifts or Lunges?

[RioGringo]

Nice routine but here are some suggestions.

- Re-order chest day to put inclines first and flys and crossovers last. A lot of us have found that we can get a strong flat press is lighter inclines are done first.

- Same for back - move the reverse flys later after the compound movements.

- Add some rotator exercises to the start of shoulders. They make a good warmup and keep the tendonitis away.

- For legs start with squats after a warmup.

- No Deadlifts or Lunges?

These were not in order ... sorry, should have mentioned that. I do follow as you suggest, except:

- I will try that about doing the Inclined First ... then the Flat and followed by the others - THANX !

- Examples of "rotator" exercises ?

- I do start with Squats - THANX !

- No Deadlifts or Lunges ... Great Point ! Will ask about that ... what day would be best to add these on to? Leg ? Or do them on my "extra" day, Saturday when I do another round of Arms.

THANX Again !

[jtroster]

Here is a good reference for rotator training exercises (http://www.t-nation.com/findArticle.do?article=280rotator2). I do them every 4th workout when I do push presses and biceps/triceps.

You could add deadlifts as a start to your back day and lunges to your shoulder day.

[jaguarr]

Yes ... Manilow and it was about a club, not THE beach ;)

Reason I got the ZOOOM when I bought my camera :D

I'm a Natural Born Giver :)

Here's Ipanema:


You are my new hero. :D

jag

[RioGringo]

First, I have a correction:

ARMS
Barbell Curl 3 Sets of 21

Sometimes things get lost in translation.

What this actually is ... I use the Cross-Over Cable(1 side) with Bar. Bring the bar perpendicular with my body for 7 reps, the 7 reps from the naval all the way up ... then finally a full motion for 7 reps. Hope I explained it well. Then I do 3 Sets of these.

MAN does it BURN ! LOVE IT !

The rest of the workout went great today. The frst set of 50 for my Triceps really burn and set the tone for the remaining workout.

[jtroster]

I do 21s with the EZcurl bar. They are a killer.

[RioGringo]

I do 21s with the EZcurl bar. They are a killer.

I like switching methods ... will try this also. KILLER is an understatement ! :D

Man ! Those squats are killer ...

WarmUp of 10 Reps at 60 Kg (132 lbs)
2 Sets of 8 @ 70 Kg (154 lbs)
2 Sets of 6 @ 80 Kg (176 lbs) -Actually pushed to 8 Reps on the last one!

Man was I tired after these ... rested a bit and got the rest of my routine done. Amazing how long I have to go for the strength in my Squats ... but will get "there" !

[RioGringo]

Love this day ... went well with the new routine.

Really hope to see some size on the Traps ... shoulders are looking good.

Legs are nice & sore from the Squats ... 2morrow will be a different story :D