Mike's 1 lb at a Time Journal

[namtrag]

Thursday group workout with the guys at chiro office:

At home, I walked 30 minutes in the neighborhood at a good clip, about 2 miles. Did this on an empty stomach. Then ate and went to the workout.

SLDL's BB: 12x135 12x145 12x165

Leg extension:12x90 2x12x115

Behind head lat pulldown: 12x100 12x120 11x140

Bar hang, halfway pulled up: 3 at 30 seconds

T Bar Rows, short bar made it easier: 15x135 15x170 15x190

Hex Bar Shrugs: 20x205 20x245 20x295

Bowflex seated curls: 20x1band each side, 2x20 with 2 bands each side

Hanging knee ups: 2 sets of 25
Mike

[DanVanVliet]

looks like a good routine and your making good progress.

[namtrag]

Crappy cell phone pics again, but I think it's coming along nicely, especially since I am only 5 lbs lighter than when I started in late July/early August. Again, remember that I am sucking in as hard as humanly possible!

http://i179.photobucket.com/albums/w294/namtrag/PIC-0055.jpg
http://i179.photobucket.com/albums/w294/namtrag/PIC-0053.jpg

[namtrag]

coupla more. The second one is actually a back pic, not an ear pic...lol


http://i179.photobucket.com/albums/w294/namtrag/PIC-0054.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0056.jpg

[namtrag]

7/26 vs today, and only 5lbs lost. Hard work and Cut Diet, YEAH BUDDY!

http://i179.photobucket.com/albums/w294/namtrag/side-1.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0055.jpg

Can you tell I am fishing for more compliments?! lol

[namtrag]

Th food

4:45 am: 2 Dialene

6:30 preworkout meal: 1.25 c eggbeaters, 1 whole egg, 1 c green beans, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 aleve, 1 multivitamin

pre workout: 2 chunks of vasocharge (lol) and 2 scoops Xtend

During workout: 6 scoops Xtend

Postworkout meal: 2 scoops WPI, 12 almonds, 1 c green beans, 2 CLA

Meal 3: 6 oz tuna, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

2 Dialene 4's at 1pm

Meal 4: 2 scoops WPC, 4 tsp of pb, 1 c green beans, 2 CLA

Meal 5: 1.5 cups eggbeaters, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 5 oz tuna, 1.5 c green beans, 2 tbsp pb, 6.5 oz grapefruit, 2 CLA

[namtrag]

Fri food

Meal 1: 2 scoops WPI, 1 cup green beans, 2tbsp pb, 1/2 grapefruit, 2 fish oils, 1 sesamin, 2 advil, 1 multivitamin

Meal 2: 6 oz tuna, 1 c broccoli, 12 almonds, 2 CLA

Meal 3: same as meal 2 except 2 fish oils and a sesamin instead of cla

Meal 4: 5 oz shrimp, 1 c green beans, 4 tsp of pb, 2 CLA

Meal 5: 1.25 c egg whites, 1 large egg, 1 c green beans, 6 almonds, 2 fish oils, 1 sesamin

[namtrag]

Friday pm workout, chest:

Incline bb press: I am not sure but I think the bench is set at too high an angle, it seems to use the shoulder muscles too much, and there is only one setting for the angle. Oh well. Did 8x95 8x115 8x135 8x135 6x135.

DB Flat Bench: 8x65 8x70 8x75 5x75 7x70

Flat bench db flys: I will have to watch a video on these, I think I kept my arms too straight, seemed to use my arms instead of my chest: 8x35 4x8x40

Pushups to failure: made it to 21, vs 15 last time

V ups: 3 sets of 30 seconds

Leg lifts: 3 sets of 30 seconds

Cardio: 30 min elliptical

My shoulder is killing me. And the same arm aches all the way down somewhat, especially just above my elbow on the outside, but I think that is doms from another day

Took 2 more advil when I got home, that's 4 for the day

I am just thankful tomorrow is legs, and Sunday is arms, will give my shoulder a break

[namtrag]

Meal 1: 2 scoops WPI, 1 cup green beans, 2tbsp pb, 1/2 grapefruit, 2 fish oils, 1 sesamin, 2 advil, 1 multivitamin

Meal 2: 6 oz tuna, 1 c broccoli, 12 almonds, 2 CLA

Meal 3: same as meal 2 except 2 fish oils and a sesamin instead of cla

Meal 4: 5 oz shrimp, 1 c green beans, 4 tsp of pb, 2 CLA

Meal 5: 1.25 c egg whites, 1 large egg, 1 c green beans, 6 almonds, 2 fish oils, 1 sesamin

Meal 6: 2scoops chocolate WPI with 2 tbsp of pb blended in with ice and water, 1.25 c spinach, 1/2 a grapefruit, and 2 CLA

[SR800]

I can see a definate improvement.

[namtrag]

Didnt recognize you from the back, Blake. You are getting a great V taper!

[namtrag]

Saturday meals:

9:15: 2 dialene 4's

10 am, and just ate meal 1!

3/4 c egg whites, 1 large egg, 2 oz shrimp, 1.25 c spinach, 12 almonds, 1/2 a grapefruit, 2 fish oils, 1 sesamin

Meal 2: 6 oz shrimp, 1 c spinach, 4 tsp of pb, 2 CLA

Took 3 dialene 4's at 3pm, no effect felt

Meal 3: 1.5 cups egg whites, 1 c spinach, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: post workout 8 pm. No way am I gonna get all 6 meals in, so I bought 4 oz beef jerky and ate it on my way to the mall to shop for summer clearance items at Dillards

Meal 5: 2 scoops WPI, 1 c spinach, 12 almonds, 2 CLA

Meal 6 refeed: 12 oz steamed asparagus. Then, 3/4 C (dry measure) oatmeal with 2 tbsp of raisins and 3 tbsp of Smart Balance. Then 6 oz sweet potato flesh with 2 tbsp of peanut butter

[namtrag]

Workout, leg day:

Squats: 8x155, 8x185, 8x205, 6x225 real tough, 8x205. Last week I was doing 185x10, so I went up.

SLDL's: 8x185 8x205 8x205 8x225 8x225. Again up from last week when I was doing sets of 10 at 185

Walking DB lunges, using 50 lb db in each hand: 5 sets of 8 with each leg, so 5 sets of 16

Lying leg curls: 8x90, 8x90 8x90 6x100, 8x90. again up from last week, when i struggled to do 90

Leg extensions, 1 sec pause at top: 8x140 8x150 8x155 8x160 8x170. up from last week when I maxed out at 145 for 10 reps

Standing calf raise machine: 8x315 8x335 8x335 8x355 7x355 (personal best of 355)

Seated calf raise: 8x90 8x90 8x110 7x110 7x110, again up to 110 from 90 last week!

Then 30 minutes on the elliptical, level 7, 65 rpm, heart rate 120-125

Very productive workout, I went up in weight on every single thing!

[namtrag]

Sunday

Got up and my lower back is stiff and a little sore, but that's what advil's for, right?

Meal 1: 3/4 c egg whites, 1 large egg, 2 oz shrimp, 1 c spinach, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 advil, 1 multivitamin

Meal 2: 2 scoops WPI, 4 tsp peanut butter, 1 c spinach, 2 CLA

Meal 3: 5 oz can of tuna, 1 c spinach, 12 almonds

Meal 4: 2 scoops WPI, 4 tsp pb, 2 fish oil, 1 sesamin

Meal 5: 1.5 c egg whites, 1 c spinach, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 5 oz tuna, 12 oz asparagus, 2 tbsp pb, 6.5 oz grapefruit, 2 CLA

[dartol]

Mike I am really impressed with your progress and dedication. You're kicking butt man, keep it up!

Darren

[SR800]

Didnt recognize you from the back, Blake. You are getting a great V taper!


Thanks, and I hope you never are able to reckognize me from behind for both our sakes :eek: :D

[dartol]

Thanks, and I hope you never are able to reckognize me from behind for both our sakes :eek: :D

DOH!!! Bump to that. LOL

Darren

[namtrag]

EEWWHHH, digusting!

Next time, I won't pay you a compliment! lol

[namtrag]

Mike I am really impressed with your progress and dedication. You're kicking butt man, keep it up!

Darren

Light weight, light weight

At least that's what I kept telling myself last night at the gym.

This morning I can tell it wasn't so light after all..lol

[namtrag]

Sunday evening: arms

DB alternating curls, standing: 8x30 8x35 8x35 8x40 8x40

EZ Bar curls, standing: 8x70 8x80 8x90 8x90 8x90, 100 next week for sure

DB hammer curls, standing: 8x35 8x30 8x30 8x35 8x35

Close grip bench press: 8x115 8x135 8x155 8x155 7x155

V bar tricep pressdowns: 8x145 8x175 8x175 8x190 8x190

One arm db extensions: 8x25 8x30 8x30 8x30 6x30

Roman chair knee ups: 3 sets of 20

Cardio consisted of long walk around William and Mary campus while visiting my younger son.

[namtrag]

Monday

3 dialene upon waking

Meal 1 preworkout: 1.25 c egg whites, 1 large egg ,1.25 c spinach, 12 almonds, 6.5 oz grapefruit, 2 fish oil, 1 sesamin

[namtrag]

Monday Back workout:

Pullups, assisted (assistance weight in parentheses): 8 (40), 8 (46), 8 (46), 7 (40), 7 (40). Used much less assistance this week!

Bentover bb row: 8x155 7x185 8x175 8x175 8x175 (was at 155 last week when doing sets of 10, so up again!)

Front seated lat pulldowns: 5 sets of 8 on setting 10. Was doing setting 9 last week for sets of 10

Seated low cable rows: 8 on setting 10, 8 on setting 11, 3 times 8 at setting 12. Was doing setting 10 last week for sets of 10

DB pullovers: 8x55 8x60 8x60 8x65 8x65. Was doing 55 last week for sets of 10.

Nautilus shrug machine which uses bb plates: 8x410 8x450 8x500 8x500 8x500. Maxed out for one set of 10 at 500 last week.

Hyperextensions: 3 sets of 10

[namtrag]

Due to having an appointment tomorrow morning, I will not be going to my usual Tu group workout with my chiro and other buddies. These Tu and Th workouts are not part of the plan that the Derek Charlebois has me on, they are just additional stuff he said would be ok to do on my own.

So, since I don't have that to do a planned lift day tomorrow, I am finally going to skip lifting for an entire day. I have missed a day here and there, but have usually made up for it by working out twice the day before or after. Not this time! Everyone has told me I need to take a day off, so I am gonna do it, from lifting at least.

I AM gonna take a 30 minute walk around my neighborhood tomorrow morning, but no lifting!

[namtrag]

Monday

3 dialene upon waking

Meal 1 preworkout: 1.25 c egg whites, 1 large egg ,1.25 c spinach, 12 almonds, 6.5 oz grapefruit, 2 fish oil, 1 sesamin

Meal 2: 2 scoops WPI, 1 c spinach, 4 tsp of peanut butter, 2 CLA

Meal 3: 6 oz tuna, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

3 dialene

Meal 4: 6 oz tuna, 1 c green beans, 12 almonds, 2 CLA

Meal 5: 1.5 c egg whites, 1 c spinach, 4 tsp peanut butter, 2 fish oils, 1 sesamin

Meal 6: 6 oz chicken, 1 c spinach, 12 almonds, 2 tsp pb, 6.5 oz grapefruit, 2 CLA

[UCANDOIT]

Hi Mike

Great work on the diet, inspirational to us all, keep it up the results are really showing.

Enjoy the week and the day off lifting

Marcos
:D

[namtrag]

After 2 weeks on cut 2000, beginning of week 1 amounts in parentheses:

Weight: 196 (196)
Shoulders: 48 1/4 (48 1/2)
Chest: 42 (41 1/2)
Waist: 37 (37 1/4)
Thigh: 24 1/4 (24)
Calf flexed: 16 3/4 (17)
Forearm: 12 3/4 (12 1/4)
Bicep flexed: 15 1/2 (15 3/4)

Living proof that a man can eat less than maintenance level for 2 weeks and have absolutely no change in weight! I am violating the law of biochemistry. I hope it means I am doing the lose fat, gain muscle at the same time thingy!

[dartol]

After 2 weeks on cut 2000, beginning of week 1 amounts in parentheses:

Weight: 196 (196)
Shoulders: 48 1/4 (48 1/2)
Chest: 42 (41 1/2)
Waist: 37 (37 1/4)
Thigh: 24 1/4 (24)
Calf flexed: 16 3/4 (17)
Forearm: 12 3/4 (12 1/4)
Bicep flexed: 15 1/2 (15 3/4)

Living proof that a man can eat less than maintenance level for 2 weeks and have absolutely no change in weight! I am violating the law of biochemistry. I hope it means I am doing the lose fat, gain muscle at the same time thingy!

Looks like it Mike, someof your measurements went up. I'd say that is a good sign. What do you think about the Dialene?
Cut 2000 is a diet I assume?

Keep it up, you are doing awesome! Given where we were almost a year ago, look what you have done! I have not been so dedicated.

Darren

[namtrag]

the Dialene seems to have no visible effects on me. The first day I felt kinda strange, but now when I take them, I don't feel a thing. THey could still be doing the job, I don't know.

Cut 2000 is the TS diet, it has 3000, 2500 and 2000 levels. Just follow the link for a free download.

http://www.cutdiet.com/

[storm1507]

Light weight, light weight

At least that's what I kept telling myself last night at the gym.

This morning I can tell it wasn't so light after all..lol

You were wanting sore legs a couple of weeks ago. You ain't dead, so keep increasing the weight on your squats. LOL No excuses until you can't move for about 5 days. I finally hit that point and had to back off. I'll start back increasing again in Oct.

[namtrag]

I need some love right now, so someone please tell me again the advantages of being an endo!

[namtrag]

Tuesday: 30 minutes walk on empty stomach

Meal 1: 2 scoops WPI, 2 tbsp pb, 1 c spinach, 1/2 grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin

3 dialene 4's at 9am

Meal 2: 7 oz tuna, 18 almonds

Meal 3: 7 oz tuna, 18 almonds

3 dialene 4's at 3:30pm

Meal 4: 6 oz chicken breast, 1 c spinach, 12 almonds, 2 CLA

Meal 5: refeed. 12 oz of steamed asparagus. 2/3 c oatmeal (dry measure) with 3 tbsp of smart balance and 2 tbsp of raisins. 6 oz sweet potato flesh with 2 tbsp of pb. 2 fish oils, 1 sesamin

[namtrag]

real pics. not fishing for compliments, just wanted to post some that werent taken by a cell phone lol

relaxed

http://i179.photobucket.com/albums/w294/namtrag/100_0557.jpg

sucked in

http://i179.photobucket.com/albums/w294/namtrag/100_0558.jpg

[namtrag]

back, weak, no muscles showing yet
http://i179.photobucket.com/albums/w294/namtrag/100_0560.jpg

side, didnt pose right, so my calves arent flexed well

http://i179.photobucket.com/albums/w294/namtrag/100_0559.jpg

[V-240]

Geez, your quads are off the chart! :cool:

[namtrag]

just 24" relaxed, but I will take them!

Thanks, Blabber!

[V-240]

Really, they look bigger than that. I guess that's what increased definition will do!

[UCANDOIT]

Hi Mike

Great progress pics, your quads and calves are really big. The definition is starting to show on the biceps. keep up the good work.

Marcos
:D

[storm1507]

Your legs can definitly handle more weight on squats. Trust me. :) Push hard.

You have made great progress.

[namtrag]

wed workout
Shoulders, forearms, calves and abs

DB Overhead press, standing: 6x45, 6x50, 5x55, 5x55, 6x55

DB side laterals: 6x25 6x20 6x20 6x20 6x20

Rear delt db raises, face down on incline bench: 5x6x25

BB forearm curls: 2x6x90 3x6x100

DB forearms curls: 5x6x45

Seated calf raises: 6x110 4x6x130

Standing calf raise machine: 5x6x355

V ups: 20, 20, 15 reps

Leg lifts: 3 sets of 15

[namtrag]

Your legs can definitly handle more weight on squats. Trust me. :) Push hard.

You have made great progress.


Probably right, Storm, I will continue to push as hard as I can. I am getting up into the what's scary (for me) weight range though!

[namtrag]

Hi Mike

Great progress pics, your quads and calves are really big. The definition is starting to show on the biceps. keep up the good work.

Marcos
:D

Marcos, thank you for that! I have just begun to work!

[namtrag]

Since my weight and waist havent dropped in the first two weeks I have been eating 2000 cal per day, Derek has reduced me to 1800 per day starting tomorrow. I can't believe how little I can eat and not lose, especially with all the hard lifting I am doing. I have some elderly sloth DNA mixed in or something!

[namtrag]

Recap of Wed food:

Meal 1: 2 scoops WPI, 5g glutaming, 1 c spinach, 2 tbsp pb, 1/2 grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin

Had class today, and remembered to pack a couple of meals in the cooler. I will start on cut 1800 tomorrow morning.

Meal 2: 6 oz chicken breast, 1 c spinach, 12 almonds

Meal 3: lunch served at seminar, picked through it, had 2 oz piece of roast beef with a little bit of some type of sauce, 1 c of garden salad with 1 tbsp of Italian dressing, 1/2 c green beans, tasted like they had some butter on them.

Meal 4: 6 oz chicken, 1 c spinach, 12 almonds

Meal 5: 3 oz of steak, 2 oz of chicken, 1 c spinach, 4 tsp of peanut butter, 2 CLA

Meal 6: 2 scoops WPI, 5g glutamine, 2 tbsp pb, 1 c broccoli, 1/2 grapefruit, 2 fish oils, 1 sesamin

[namtrag]

1st day at 1800 or so calories. Meal 1 is pretty similar:

3 Dialene upon waking

Meal 1: .5 c eggbeaters, 1 egg, 1 oz chicken breast, 1.5 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

[namtrag]

Thursday group workout with chiro:

Hex bar squat/dl's (is it a squat or a deadlift?): 12x205 12x245 12x285

Hex bar shrugs: 20x245 20x285 17x325

Behind head lat pulls: 15x90 15x110 14x130

Seated low rows: 15x130 14x160 10x180

EZ Bar curls: 10x95, 10x115, 7x135 (heavily cheating!)

Decline bench crunches with 45 plate on lap: 3 sets of 50

[namtrag]

1st day at 1800 or so calories. Meal 1 is pretty similar:

3 Dialene upon waking

Meal 1: .5 c eggbeaters, 1 egg, 1 oz chicken breast, 1.5 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 2 postworkout: 2 scoops WPI with 2 tbsp of peanut butter blended in, 1 cup of broccoli, 2 CLA

Meal 3: 5 oz tuna fish, 1 c broccoli, 4 tsp pb, 2 fish oils, 1 sesamin

Meal 4: 5 oz tuna fish, 1 c green beans, 4 tsp pb, 2 CLA

Meal 5: 1.5 scoops WPI, 1 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

Meal 6: what a snack! lol 5 oz chicken breast, 1/2 c broccoli, 6 almonds, lots and lots of Franks Red Hot Sauce, 2 CLA

[namtrag]

Fri

3 dialene upon waking

Meal 1, preworkout: 1/2 c eggbeaters, 1 egg, 1 oz chicken, 1.5 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 advil, 1 multivitamin.

[Hibiscus09]

side, didnt pose right, so my calves arent flexed well

http://i179.photobucket.com/albums/w294/namtrag/100_0559.jpg

Hi Mike! :) I feel like I haven't visited you in a while. I picked a good day to visit as I see photos! You look fantastic!! :)

[namtrag]

Thanks, Hibby! I am about halfway there, and I am very happy with how I look!

[namtrag]

Friday workout, chest:

Incline BB press: 6x115, 6x125, 6x135, 4x145, 6x135. I was able to touch the bar to my chest the first 2 sets. The last 3 sets, I couldn't lower it that far and get it back up again. I might need to stay light until I can do it 100% correct. Also, this exercise bothers my shoulder more than any other.

Flat DB press: 6x65 6x70, 6x75, 6x75, 6x80 with a lot of struggle on the last rep!

DB flat flys: 6x35, 6x40 3x6x45

Pushups to failure: 30

Cardio: 30 minutes on elliptical, cranked the level up to 10 and did 65-70 rpm. Got my heart rate up in to the 130-140 range for the last 20 minutes.

[namtrag]

Fri

3 dialene upon waking

Meal 1, preworkout: 1/2 c eggbeaters, 1 egg, 1 oz chicken, 1.5 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 advil, 1 multivitamin.

Meal 2: 2 scoops WPI, in blender with ice, water, and 2 tbsp of pb, 1 c of green beans, 2 CLA

Meal 3: 5 oz tuna, 1 c green beans, 4 tsp of peanut butter, 2 fish oils, 1 sesamin

Meal 4: 5 oz tuna, 1 c green beans, 4 tsp of pb, 2 CLA

Meal 5 out: 5 oz of fish and crabmeat, 6 oz asparagus, 2 tbsp butter ?. Ate 6.5 oz of grapefruit on the way to the restaurant

Meal 6 refeed: 1.5 c green beans. 1/2 c oatmeal (dry measure), 1 tbsp of promise spread (8g fat), 2 tbsp raisins. 8 oz sweet potato flesh, 4 tsp of pb, 2 CLA

[namtrag]

Saturday morning, I got up did meal 1, then went to the group bike ride. I kicked my butt, rode 21 miles at 17 mph average, including several stop signs, etc. For about 5 miles, me and a small group rode at about 21-22 mph. It sucked if you were the leader, but was easy if you were drafting. I took a turn up front, and it was not fun!

Gotta decide whether to do legs or arms later, I can switch them since they are the Sat and Sun things I do.

Still weighed 193 after a 21 mile bike ride, so I definitely was not dehydrated

[dartol]

Saturday morning, I got up did meal 1, then went to the group bike ride. I kicked my butt, rode 21 miles at 17 mph average, including several stop signs, etc. For about 5 miles, me and a small group rode at about 21-22 mph. It sucked if you were the leader, but was easy if you were drafting. I took a turn up front, and it was not fun!

Gotta decide whether to do legs or arms later, I can switch them since they are the Sat and Sun things I do.

Still weighed 193 after a 21 mile bike ride, so I definitely was not dehydrated

Excellent! Yeah there is a huge benefit to drafting. Funny that is applicable all the way from bike riding to NASCAR. It can help you by as much as 30%, that is huge. At least you don't have to pull at the front more than a minute or two. As long as everyone does their part it is pretty cool huh? :) When I used to do 40 mile rides with a group, 21 - 22 was about what I could do too. By myself I could only do 18. Not so much now though since I have not been riding enough. I would like to start riding again though. I just don't have the time to spread around to everything.

Pretty fun huh? :)

Legs after riding? Might want to do them tomorrow... LOL

Darren

[namtrag]

Hey D

Imagine how good I could get if I rode more than once every 3-4 weeks! Maybe that is my true calling. If I can get lean enough I could be pretty good. I am decent for a beginner who is 195 lbs and 18% bf lol

I guess lifting and doing the elliptical has helped me a lot.

You are so right about drafting, when I was five back in line, I was doing 22 mph and only doing about 60 rpm.

[namtrag]

Sat evening, went and did arms.

DB Curls: 6/35, 6/40 3x6/45

EZ Bar Curls: 6/75 6/95 3x6/105 cheated on the last 2 reps of 5th set

DB Hammers,seated: 6/35, 4x6/40

Close grip bench: 6/115 6/135 6/155 5/175 5/175

V bar pressdown: 6/150 6/180 3x6/200

DB overhead extensions: 5x6/35

Roman chair knee ups: 3 sets of 30 seconds

Toe touches: 3 sets of 30 seconds

[dartol]

Hey D

Imagine how good I could get if I rode more than once every 3-4 weeks! Maybe that is my true calling. If I can get lean enough I could be pretty good. I am decent for a beginner who is 195 lbs and 18% bf lol

I guess lifting and doing the elliptical has helped me a lot.

You are so right about drafting, when I was five back in line, I was doing 22 mph and only doing about 60 rpm.

Hehe yeah, doing the miles is what it takes! You would really do well. I think riding whas what got me from 220 down to about 210 when I was doing it regularly. That was 'before-kid' though, life is a lot different now. I have to really pick what I spend my time on. Maybe once I get Cassie riding with me. My wife and I are going to do this with her I think... we bought a tandem with a kid carrier on the back! hehe http://www.active.com/page/Event_Details.htm?event_id=1400487

Lifting does help a lot, I notice increases on the bike now even when I am not on it for a while. Actually, weightlifting and sprinting use the same type of muscle fibers, so you should be good at that... try to sprint and leave your buddies in the dust from time to time! I used to do that to a skinny 'runner' friend of mine. LOL

Try a spin class! You would be surprised. You'd wobble out of there I bet. :)

Darren

[namtrag]

Saturday meals:

Meal 1: 1.5 scoops WPI, 2 tbsp pb, 1 c green beans, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 mulitivitamin

Meal 2: 3/4 c eggbeaters, 1 whole egg, 1 oz chicken, 1 c green beans, 18 almonds, 2 CLA

Meal 3: 5 oz chicken, 1 c spinach, 12 almonds

Meal 4: ate a small chicken leg (about 1-2 oz of meat) at the Moon Festival (my daughter is from China), then got home and ate 1.5 scoops of Whey with 1 tbsp of pb mixed in, and 1 cup of green beans, 2 fish oils, and a sesamin

Meal 5: 1.25 cups of egg beaters (30g p), 1 c green beans, 12 almonds, 6.5 oz of grapefruit, 2 CLA

Meal 6: 5 oz chicken, 1/2 c spinach, 6 almonds, 2 fish oils, 1 CLA

[namtrag]

Sunday meals:

Meal 1 after 30 minute brisk walk: 3/4 c eggbeaters, 1 whole egg, 1 oz of chicken, made into an omelet with tos of Franks hot sauce, 1 c of green beans, 12 almonds, 6.5 oz of grapefruit, 2 fish oils, 1 sesamin, 1 advil

[SR800]

You are looking great. Worry about getting where YOU want to be before getting where others think you should be. I lost most of my weight from the stationary and the real bike(weather permitting). Time in the saddle definately gets the fat. It really becomes a very long form of HIIT if you have a lot of different grades/hills etc. I had a 16 mile square I would ride that would give me wind/hills/slow hills/flats everything. You know what, I may just ride it today. I do think to much hurts leg growth, for me anyway.

Oh, with regard to some of the stuff posted in the 35+, you are right, the VAST majority of ladies like the lean, Brad Pitt, Men's Health cover model look more than the big muscle look. Most find the really big guys revolting and disgusting. That is good since I doubt either of us will make to there. Not that I won't be trying:D

[namtrag]

Yeah Darren, I think you and I are actually the same build. I have little hope of being a mass monster, but could easily end up ripped! I would take either.

Our area is so flat, you would be hard pressed to be able to find a hill, maybe an overpass!

[namtrag]

Sunday meals:

Meal 1 after 30 minute brisk walk: 3/4 c eggbeaters, 1 whole egg, 1 oz of chicken, made into an omelet with tos of Franks hot sauce, 1 c of green beans, 12 almonds, 6.5 oz of grapefruit, 2 fish oils, 1 sesamin, 1 advil

Meal 2: 1.5 scoops WPI, 2 tbsp of peanut butter, 1 c of green beans, 2 CLA

Meal 3: 1 c Eggbeaters, with 1 oz chicken breast, 1 c green beans, 4 tsp of peanut butter, 2 fish oil, 1 sesamin

Meal 4: 6 oz of chicken breast over a bed of my mom's famous salad. It had lettucd, chopped up boiled eggs, a few pieces of apple, some raisins and croutons. I picked out the croutons, but didnt worry about the fruit. I added a tbsp of hidden valley ranch and went to town. Maybe not the best meal, but the rest of the family was eating lasagna, so I didnt feel too guilty(lol)!

Meal 5: 1.5 scoops of Whey blended with 4 tsp of pb, 1/2 grapefruit, and 1 c of green beans. 2 fish oils, 1 sesamin

No meal 6, going to bed so I can get up at 4!

[namtrag]

Meals for Monday:

Meal 1 preworkout: 2 scoops whey, 2 tbsp of pb, whole grapefruit (have no veggies at home right now). 2 fish oils, 1 sesamin, 2 advil, 1 multi

Meal 2 postworkout: 2 scoops whey, 2 tbsp pb. No veggies. 2 CLA.

Veggies are overrated, don't even miss them. I could go zero carb forever as long as I had the refeed every third day.

Meal 3: I am woefully unprepared today. Found leftover tuna in fridge at work, 3 oz. Ate that and about 1/2 c of leftover green beans, 2 tbsp of pb, and 2 fish oils, and 1 sesamin

Looks like I will be doing protein powder for 4 of my 6 meals today, can't go shopping until after work!

Meal 4: 1.5 scoops WPC, 4tsp of pb, 1 c broccoli, 2 CLA

Meal 5: 5 oz of London Broil, 1 c of broccoli, 12 almonds, 6.5oz grapefruit, 2 fish oils, 1 sesamin

Meal 6: 1.5 c broccoli. 1/2 c of oatmeal, 2 tbsp of raisins, 2 tbsp of smart balance light. 6 oz of sweet potato with 2 tbsp of smuckers natural chunky, and some cinnamon. 2 CLA

[namtrag]

Monday workout, legs:

Squats: 6x135 6x185 6x205 6x225 6x225

SLDL: 6x185 6x205 6x225 5x245 6x225

Walking DB lunges, 50lbs each hand: 5 sets of 12

Lying leg curls: 6x100 6x110 5x110 5x100 6x100 (pb at 110)

Leg extensions, 1 sec hold at top: 6x160 6x175 6x180 6x190 6x200 (pb all above 175)

Standing Calf raise machine: 6x355 6x355 6x375 6x375 6x395 (pb 395)

Seated calf raise machine: 6x115 6x125 6x125 6x125 5x140 (pb all above 115)

[Bob45]

The bi's look great in that new avatar! Get the elbows up a little higher on the pose. How are the bathroom stops with no veggies or carbs?

[namtrag]

I usually eat veggies with every meal, just ran out of them. Went to the freezer to get some to cook, and none were there! lol

I have to say even when I do eat veggies, it is not easy to get regular. Not to be gross, but it was tough when I started, got easier when my system got used to it, now it's getting tough again. It could be that on 1800 cal a day, there just isn't much left!

Thanks for the tip on my bicep pose, believe it or not my biceps are exactly the same size as they were a year ago, 15.5 "

[Islandtroll]

Thanks for the tip on my bicep pose, believe it or not my biceps are exactly the same size as they were a year ago, 15.5 "

Have to love that! Nice :)

[namtrag]

Actually, not official yet, but I think they are 15 7/8 to 16 now. tomorrow will be official measurment day!

[namtrag]

Measurements, it's hard to do shoulder and chest measurements solo...lol

Start of cut measurements in parentheses, where available(Approx Aug 1)

Weight:193 (200)

Neck: 16.5 (16.5)
Shoulders: 48.5 (49)
Chest: 42 (42 7/8)
Waist: still 37, I wish that was my age...hehehe (37 3/4)
L Quad relaxed: 23 5/8
R Quad relaxed: 24 (24 1/4)
L Calf flexed: 16 3/8
R Calf flexed: 17 (16 5/8)
L forearm relaxed: 12 1/4
R forearm relaxed: 12 5/8
L bicep flexed: 15 1/2
R bicep flexed 15 7/8 (15 5/8)

Can't figure out where the 7 lbs went because my measurements are not that different. Must be from areas not being measured such as my GLUTES

[namtrag]

Tuesday Meals

3 dialene upon waking

Meal 1: preworkout. 2 scoops whey, 1 c broccoli, 2 tbsp pb, 2 fish oils, 1 sesamin

Meal 2: 2 scoops of whey, 2 tbsp of pb, 2 CLA

Meal 3: my first cheat, at the golf tourney, not gonna stress about it. I had a prepacked lunch, ate the sandwich minus one half of the bun, it had turkey and swiss, a slice of tomato and lettuce. Also ate 5 potato chips, and half a peanut butter granola bar, and 2 bite size snickers during the day.

Meal 4 was supper at the tournament: 3 oz chicken breast, 3 oz pork loin, 2 c Caesar salad with very little dressing.

Meal 5 at home: 1 oz london broil, 1 c eggbeaters, made into omelet, 1 c broccoli, 12 almonds, 1/2 grapefruit, and 2 fish oils and a sesamin

No meal 6

[namtrag]

Tuesday workout:

Went to the Y to try it out for back day. The cable crossover sucked big time, even on 200 lbs, the pulldowns, and low rows were not heavy enough, so I didnt do them.

Here is what I did do.

Pullup assisted (counterweight in parens): 6/45 6/45 6/60 5/45 6/60

Bentover bb row: 6/155 6/175 6/185 6/185 6/185 (185 is pb)

One arm db row: 6/75 6/85 6/95 6/100 6/100 (100 is the biggest db, I would have tried 110 on last set)

DB pullovers: 6/65 6/65 6/70 6/70 6/75 (70 and 75 are pb)

BB Shrugs, real bb shrugs, not machine!: 6/225 6/275 6/275 6/295 6/295

Hyperextensions: 3 sets of 10

V ups: 20,15,15

[namtrag]

Wednesday workout, first day of week 8. Week 8 on my program is 6 sets of 6-10 reps on each exercise. It was pretty tough

DB overhead press, standing, no back support: 10/35 10/40, 10/45, 6/50, 6/50, 6/50 with some cheating on the last rep!

Lateral db raises: 10/25 10/25 10/20 10/20 7/25 10/25

Bent over rear delt db raises, seated: 10/20 10/20 10/25 10/25 7/30 10/30

BB forearm curls: 6/100 10/100 10/100 7/100 8/100 8/100

DB forearm curls: 9/40 7/40 8/40 6/40 8/40 8/40

Seated calf raises: 7/130 7/130 7/130 8/130 7/130 6/130

Standing calf raise machine: 6/375 8/355 7/355 6/355 8/355 7/355

Cardio and abs at Y later while daugter is at swim practice

[namtrag]

Did 30 minutes walking on the treadmill while my daughter was in swim practice, and my wife did some walking too! Had that puppy on 15 incline at 3.8 mph, still only had a 110 heart rate at the end. Gotta try it without holding on next time!

Then I did hanging straight leg raises on the roman chair, 25, 20, 20

[namtrag]

Wed: first day of week 8, will be doing 6 sets of 6-10

3 Dialene 4's upon waking

Meal 1: preworkout, 2 scoops whey, 5g glutamine, 1 c broccoli, 2tbsp pb, 1/2 grapefruit, 2 fish oils, 1 sesamin, 1 multi, 2 advil

Meal 2: post workout: 2 scoops whey, 5g glutamine, 2 tbsp of pb, 2 CLA.

Gotta go shopping, no meat at work, so will be doing whey for a while!

3 more dialenes at 1pm

Meal 3 after shopping trip,lol: 5 oz can of albacore tuna, 12 almonds, 1 c of broccoli, 2 fish oils, 1 sesamin

Meal 4: 5 oz can of albacore, 1 c broc, 12 almonds, 2 CLA

Meal 5: 1 c eggbeaters, 1 oz london broil, made an omelet and dumped a ton of Franks hot sauce on it, 1 c broccoli, 12 almonds, 6.5 oz of grapefruit, 2 fish oils, 1 sesamin

Meal 6: 3 oz of shrimp (all that was left in the bag), 2 oz of tuna, 1/2c broccoli, 2 tsp of peanut butter, 2 CLA

[namtrag]

I am starting to get stoked. I know I am not imagining this either, because my wife can see it too. With just a slight suck in, there is a vertical crease starting to form in my abs right between where the rib cage comes down on either side!

My wife also said she has never been able to see the bottom of my rib cage in the front before either, and it is visible now.

Can it be, can the fat finally be burning off?

YEAH BUDDY!

[Hibiscus09]

Nice job on the workouts, Mike! Yay for the ab lines and getting leaner! :)

Happy Thursday!

[namtrag]

It's tough Hibby, but it seems to finally be paying off. 15 more lbs!

[namtrag]

Thursday, gotta go to work early, so will try to work out at lunch.

Meal 1: 3/4 c eggbeaters, 1 whole egg, 1 oz London Broil, 1 c broccoli, 12 almonds, 1/2 grapefruit, 2 fish oils, 1 sesamin, 2 advil.

Forgot to take the Dialene when I woke up, so took it a half hour after I ate

[Bob45]

Soounds like your hard work is really paying off!

[namtrag]

I feel so guilty today, I did absolutely no physical activity!

No walk, no lifting, no nothing.

I hope this gave my body a small chance to catch up on some rest.

[namtrag]

Friday meals:

Dialene upon waking (3)

Meal 1 preworkout: 2 scoops of whey, 2tbsp of peanut butter, 5g glutamine, 2 fish oils, 1 sesamin, 2 advil, 1 multivitamin

Meal 2 postworkout: 1 c eggbeaters, 1 whole egg, 12 almonds, 1 c broccoli, 6.5 oz grapefruit, 2 CLA

Meal 3: 5 oz can of albacore, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 2 scoops of whey with 4 tsp of peanut butter, in blender with ice and 2 cups of water. 1 c of green beans, 2 CLA

Meal 5: Chicken Caesar salad from Tropical Smoothie Cafe, used Kraft Free italian dressing on it instead of the creamy caesar stuff they gave me. I also added some chicken since it looked like there was only 1-2 oz of chicken. I am going to eat a half a grapefruit too. I will not eat almonds since there is a little bit of grated cheese on the salad.

Meal 6: 2 scoops whey, 2tsp pb at 3am. I went to bed at 8:30 and missed meal 6, so I ate it in the middle of the night

[namtrag]

Here is my Friday workout, chest day:

BB Incline press: 6/115, 6/135, 8/125, 8/125, 6/125, 7/125

DB flat bench press: 8/65, 9/70, 6/70, 5/70, 7/65

DB flat flys: 8/40, 10/40, 6/45, 6/45, 6/45, 6/45 (ok, did 45 last week)

Pushups to failure: 16 (did 30 last week)

V ups: 20, 15, 15

Lying leg raises: 15,15,15

Cardio will be in evening with Karen (my wife, need to start using her name instead of just saying my wife).

[namtrag]

On a positive note, I am wearing 34 khakis today for the first time. I bought them at the thrift store a while back in anticipation of this day!

I have been able to wear loose fit 34 jeans for a while, but not khakis!!!!

[dartol]

Wow, 34s! Awesome!
I lost ground on my 36s and had to buy some more 38s. Oh well... I will get there one day. :)

Darren

[SR800]

I know I am not imagining this either!

Mike, I am worried all of this dieting has you to the point of visual halluncenations:eek: Great job!:D

[namtrag]

Seriously, maybe Mr S and Old Superman are right, I am starting to look too skinny, or at least, I am not used to seeing that person in the mirror.

Missed arm day yesterday, spent the day with my younger son as he was inducted into the Army National Guard. It is some sort of simultaneous program (he called it the SMP, he is already talking in acronyms), where he stays in college and serves in the guard at the same time, commissioned as an officer upon graduation. He goes to infantry basic training in Ft Benning next summer for 13 weeks.

I am apprehensive and proud at the same time.

[namtrag]

Saturday, meal 1: 3/4 c eggbeaters, 1 whole egg, 1 oz of chicken, 1 c broccoli, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

meal 2: 2 scoops whey, 2tbsp pb,1 c broc, 2 CLA

Meal 3: 5 oz chicken, 1 c broccoli, 12 almonds

Meal 4: 1 c eggbeaters, 1 oz chicken, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

It's almost 8 and I am just now eating meal 4. Probably will eat meal 5 at 10, then go to bed, and wake up and eat 6 in the middle of the night.

Meal 5: 1.5 scoops whey, 4 tsp pb, 1 c broccoli, 6.5 oz grapefruit, 2 cla

Meal 6 Saturday: 2 scoops of whey, 2 tsp of peanut butter, 2 CLA

[SR800]

Congratulations to your son. There is not greater calling period.

[namtrag]

The money they threw at him certainly didn't hurt either!

[namtrag]

Back day is a long day, I am glad I did it today. I added a couple of bicep things at the end since I missed arm day. I also didnt have time to do cardio. I was away from home for 3 hours as it was. Here is what I did:

Pullups, assisted with 40lbs: 10, 9, 7, 7, 7,6

Bentover bb rows: 8/175 8/175 5/185 6/185 6/185 5/185

Seated front lat pulldowns: setting on 11. 7,6,6,7,6,6

Seated row, dual pulley: 6/160 10/140 6/160 7/160 7/160 6/160

DB Pullover: 10/70 10/75 10/75 7/80 7/80 8/80

Barbell shrugs: 6/275 8/275 7/275 8/275 5/275 6/275

Biceps were much weaker than normal, I guess back stuff wore them out.

Standing alternating db curls:6/40 6/40 6/40 8/35 7/35 8/35

EZ Bar curls: 6/90 6/90 5/90 5/90 6/80 6/80

Hyperextensions: 3 sets of 10

Toe touches: 3 sets of 30 seconds

Hanging bent knee crunches, roman chair: 20,20,15

[Islandtroll]

Nice back day Mike! Very nice! :)

[namtrag]

Getting ready to go to Outback for my Birthday!

YEAH, BUDDY!

I ain't gonna go wild, but....dessert is a probability

[namtrag]

Did pretty well at Outback, other than dessert.lol

Victoria Fillet 7 oz
Sweet potato with butter
Steamed veggies with butter.

Sydney's Sinful Sundae for dessert...

My stomach hurts bad, but it was worth it!

[dartol]

Did pretty well at Outback, other than dessert.lol

Victoria Fillet 7 oz
Sweet potato with butter
Steamed veggies with butter.

Sydney's Sinful Sundae for dessert...

My stomach hurts bad, but it was worth it!

Mmmm Outback, I went there last week. I would have recommended the seared tuna appetizer to you if I saw you were going. LOL

Darren

[namtrag]

I saw that, and almost got it, but knew my stomach was gonna hurt even without an appetizer.

[namtrag]

Monday workout: Legs. I don't think it was a good idea to do back yesterday and legs today. It was really tough today.

Squats: 10/135 10/185 9/205 6/225 6/225 6/225

SLDL:10/185 8/205 8/225 7/225 6/225 7/225

Walking DB Lunges: 6 sets of 12 lunges (6 each leg), holding a 50lb db in each hand

Leg curls: 8/100 6/100 6/100 6/100 6/90 7/90

Extensions: 6/185 6/185 6/190 6/190 6/195 6/195

Standing calf raises: 8/355 10/355 8/375 6/375 6/395 6/395

[storm1507]

Monday workout: Legs. I don't think it was a good idea to do back yesterday and legs today. It was really tough today.

Squats: 10/135 10/185 9/205 6/225 6/225 6/225

SLDL:10/185 8/205 8/225 7/225 6/225 7/225

Walking DB Lunges: 6 sets of 12 lunges (6 each leg), holding a 50lb db in each hand

Leg curls: 8/100 6/100 6/100 6/100 6/90 7/90

Extensions: 6/185 6/185 6/190 6/190 6/195 6/195

Standing calf raises: 8/355 10/355 8/375 6/375 6/395 6/395

Happy B-day! Mine was the 28th and you did better than I did.

Nice leg workout. Heavy squats can be tough on the lower back. I did 4X10 with 225 last night, getting ready to hit it heavy again. OUCH

[namtrag]

Happy B-day! Mine was the 28th and you did better than I did.

Nice leg workout. Heavy squats can be tough on the lower back. I did 4X10 with 225 last night, getting ready to hit it heavy again. OUCH

Happy b'day, Storm!

Age is just a number, at least that's what they say. I sure am starting to feel my age lately.

Good luck on the squats! 225 seems to be my sticking point.

[namtrag]

I am starting to look like a slightly overweight lifeguard! lol

Believe me, I am not upset about it, it means I am getting leaner.

I can put on mass later, and then look like a bber!

[namtrag]

Monday meals

Preworkout, meal 1: 1 c eggbeaters, 1 whole egg, 1 c green beans, 12 almonds, 6.5oz grapefruit, 2 fish oils, 1 sesamin, 1 multi, 2 advil

Postworkout, meal 2: 2 scoops whey, 2 tbsp pb, 1 c green beans, 5g glutamine, 2 CLA

Meal 3: 5 oz can of albacore, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 2 scoops whey, 1 c green beans, 4 tsp of peanut butter, 2 CLA

Meal 5: 5 oz London Broil, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 1 c eggbeaters, 1 large egg, 1/2 c green beans, 6.5 oz grapefruit, 2 CLA

[storm1507]

Happy b'day, Storm!

Age is just a number, at least that's what they say. I sure am starting to feel my age lately.

Good luck on the squats! 225 seems to be my sticking point.

Your lower back may be your weak point with squats. It seems I remember you saying you didn't deadlift a while back. I hit deads hard all year and I'm sure that helped me when I started hitting squats hard.

[namtrag]

I think Derek will start me on Deads after the first 16 weeks of this program are done. In other words, after I finish cutting.

[namtrag]

Monday evening: 30 minutes on elliptical, cranked it up a little to level 11, and got the heart rate to stay at 135-140.

[Islandtroll]

Did pretty well at Outback, other than dessert.lol

Victoria Fillet 7 oz
Sweet potato with butter
Steamed veggies with butter.

Sydney's Sinful Sundae for dessert...

My stomach hurts bad, but it was worth it!

Mmmmm, that sounds good! I have not been to Outback in a long time. Sounds like a great birthday :)

[namtrag]

Tuesday

Meal 1, preworkout: 3/4 c eggbeaters, 1 oz London Broil, 1 whole egg, 1 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 advil

[namtrag]

Some pics from today, pardon my lack of posing skills! I also wish my upper body would catch up to my legs.

http://i179.photobucket.com/albums/w294/namtrag/100_0576.jpg
http://i179.photobucket.com/albums/w294/namtrag/100_0575.jpg

[namtrag]

http://i179.photobucket.com/albums/w294/namtrag/100_0573.jpg

http://i179.photobucket.com/albums/w294/namtrag/100_0571.jpg

[namtrag]

http://i179.photobucket.com/albums/w294/namtrag/100_0570.jpg
http://i179.photobucket.com/albums/w294/namtrag/100_0569.jpg

[namtrag]

Measurements today, start of cut in early August in parentheses. The further I get, the more I realize I have a long ways to go!

Neck: 16.25 (16.5)
Shoulders: 48 (49)
Chest: 41 3/4 (42 7/8)
Waist: still 36 3/4, I wish that was my age...hehehe (37 3/4)
L Quad relaxed: 23 7/8
R Quad relaxed: 24 3/8 (24 1/4)
L Calf flexed: 16 3/8
R Calf flexed: 17 (16 5/8)
L forearm relaxed: 12 1/4
R forearm relaxed: 12 1/2
L bicep flexed: 15 1/2
R bicep flexed 15 3/4 (15 5/8)

Weight: 190, (200)

Obviously all the weight came off my chest!

[namtrag]

Tuesday workout, it was a tough one. My chiro is suddenly getting hardcore. We did a mini power session.

Hex bar squat/dl's: 8/225, 5/275, 3/315, 1/315, 1/315, 1/315, 5/275. I was supposed to do 365 on the single reps, but I could not get the proper form, I kept letting my chest face down on those.

BB Bench press (I am so effing weak!): had some spotter help on all but last set.
8/185 5/205 3/225 1/225 1/225 1/225 5/175

BB Shoulder press, standing, use legs to drive: 8/95 3/115 5/115 8/95 8/95
Will go heavier next time, it took some time to figure out how to drive with my legs.

Cable flys: 12/50 12/60 12/60 12/60 12/50

Hanging leg lifts: 3 sets of 25

And the best thing: no F'ING shoulder pain! YEAH BUDDY! Must have broken lose the scar tissue, lol.

[namtrag]

I am proudest of my back, it used to be soft and doughy and you can actually see some muscle now. Just in 2 weeks a huge difference!

10/2
http://i179.photobucket.com/albums/w294/namtrag/100_0576.jpg

9/19
http://i179.photobucket.com/albums/w294/namtrag/100_0560.jpg

[namtrag]

Tuesday

Meal 1, preworkout: 3/4 c eggbeaters, 1 oz London Broil, 1 whole egg, 1 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 advil

Meal 2: postworkout: 2 scoops whey, 1 c broccoli, 2 tbsp peanut butter, 2 CLA

Meal 3: 5 oz tuna, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 5 oz tuna, 1 c green beans, 12 almonds, 2 CLA

Meal 5: 5 oz London Broil, 1 c broccoli, 12 almonds, 6.5 oz grapefruit,2 fish oils, 1 sesamin

Meal 6: 2 scoops whey, 1/2 c broccoli, 2 teaspoons peanut butter, 2 CLA

[Bob45]

I think your best shot is the side chest. It shows good arm/shoulder separations. Keep your elbows at shoulder height or a little higher on the double bicep shots.

[Islandtroll]

Wow! I see what you mean on the back, lots of muscle showing! LOTS! :)

[namtrag]

Wow! I see what you mean on the back, lots of muscle showing! LOTS! :)

When I finally get a six pack like yours, I will be ready for the stage!

[namtrag]

Here is the young guy who lifts with me at the chiro group on Tu and Th. He might do a contest next spring. He is strong as an ox! About 215lbs in the pic, and 5'10"

When he cuts, look out!

http://i179.photobucket.com/albums/w294/namtrag/100_0587.jpg

[namtrag]

Wednesday

3 dialenes up waking

Meal 1, preworkout: 1 cup eggbeaters, 1 egg, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin, 1 multi, 2 advil

Meal 2: post workout: 2 scoops whey, 1 c broccoli, 2 tbsp peanut butter, 6.5 oz grapefruit, 2 CLA

Meal 3: 5 oz tuna, 1 cup of green beans, 12 almonds. Smothered with Franks Hot Sauce, 2 fish oils, 1 sesamin

3 more dialene 4's at 2pm

Meal 4: 5 oz tuna, 1 cup of green beans, 12 almonds. Smothered with Franks Hot Sauce, 2 CLA

Meal 5: 1.5 scoops whey, 1 c broccoli, 6.5 oz grapefruit, 4 teaspoons peanut butter, 2 fish oils, 1 sesamin

Meal 6: refeed. 1.5 cups green beans. Then 1/2 c dry measure oatmeal, with 3 tbsp of smart balance light, and 2 tbsp of raisins. Then 8 oz of sweet potato flesh with 2 tbsp of pb

[newmexico123]

Did pretty well at Outback, other than dessert.lol

Victoria Fillet 7 oz
Sweet potato with butter
Steamed veggies with butter.

Sydney's Sinful Sundae for dessert...

My stomach hurts bad, but it was worth it!

Sounds good - what did you have after ther above-referenced entree? LMAO!

[namtrag]

Sounds good - what did you have after ther above-referenced entree? LMAO!

If you're asking what the sundae was: huge scoop of vanilla ice cream rolled in toasted coconut, topped with hot fudge sauce. this was probably the least horrible for you dessert on the menu. lol

[Bob45]

Your BP numbers look pretty good. Your thinking that is weak? I am weak too then.

[ScubaDave]

Looking good man - keep it up.

[namtrag]

Your BP numbers look pretty good. Your thinking that is weak? I am weak too then.

I had serious help from my spotter on almost every rep! I did manage the last set on my own. 175 seems to be my limit right now.

A couple of my buds, like the kid in the pic above, and my chiro, did single reps at 365, maybe that is why I felt so inadequate.

[UCANDOIT]

Hi Mike

I see you are still going great guns, the diet is unbelievably clean and your wo's are really well structured. You can see all the hard work is paying off, 10lbs, great stuff.

Belated Birthday wishes.

Enjoy the rest of the week

Marcos
:D

PS I think your best shot is the side shot with your back coming in a close second.:)

[namtrag]

Thursday workout with group. Chiro is getting serious, I may have to change up my routine on the other days.

Leg curl, drop set, not able to contract all the way on the heavier amounts, just squeezed as hard as possible: 2 sets of: 10@125, 10@100, 10@75, 10@50, and 10@25

Bench step ups, 45lbs db in each hand, spotters to catch us if we fell: 2 sets of 10 on each leg

Seated back extension machine, drop set, similar to leg curl, do the best you can if too heavy: 2 sets of (10@125, 10@100, 10@75, 10@50, and 10@25)

1 arm db row: 15/100, 15/100, 12/100

Front pulldowns: 3 sets of 15 at 90lbs

Hang on the pullup bar, halfway contracted: 15 sec, 30 sec, 30 sec

Hanging streight leg raises: 2 sets of 25

[namtrag]

Here is my tentative new workout split, I am going to start taking weekends off from lifting. I will still go to my chiro group workout on Tu and Th since he has stepped up the intensity, and work around what we do there. I will start the week on Tu, and list out what I plan to do, I want to see if this split sounds good to you guys. Feel free to critique.

Tuesday at chiro: usually do 1-2 leg exercises, 2 chest exercises, 1 shoulder, and one tri, along with abs. He changes us up a lot, never know what we are going to do.

Wednesday: I will do legs on my own, followed by cardio

Thursday at chiro: usually 1-2 leg exercises, 2 back exercises, and biceps, along with abs. Again, never really know what he has in store.

Friday: will do chest, shoulders, and triceps, but emphasize exercises not done on Tuesday at chiro, and cardio, and abs

Saturday and Sunday, no lifting, just cardio if I feel like it

Monday: back and bicep stuff, abs, and cardio, emphasize exercises not done on Thursday at chiro

[namtrag]

I saw the poll, "retire or compete?" Made me think of my own poll: should I retire before I compete? lol

[namtrag]

Thursday food

3 dialene 4's upon waking

Meal 1 preworkout: 3 eggs, 1 scoop whey, 1 c green beans, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin, 1 advil

Meal 2: postworkout, 2 scoops whey, 2 tbsp peanut butter, 1 cup of green beans, 2 CLA

Meal 3: 2 scoops whey 2 tbsp pb, 1 c green beans, 2 fish oils, 1 sesamin

2 Dialene 4's at 1:00

Meal 4: 4 oz of beef jerky, 1.25 oz almonds

Meal 5: 5 oz chicken, 1 c broccoli, 2 teaspoons peanut butter, 6.5 oz of grapefruit, 2 fish oils, 1 sesamin

Meal 6: 2 scoops whey ,1.25 tbsp peanut butter

[namtrag]

Friday

Meal 1: 3 eggs, 2 oz of chicken 1 cup of broccoli, 1/2 grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin

Meal 2: 5 oz tuna, 1 c green beans, 2 tbsp of peanut butter, 2 CLA

Really hungry, ate 12 almonds as a snack, will skip fat at Meal 3. My will is weak lately.

Meal 3: 5 oz tuna, 1 c green beans, 2 fish oils, 1 sesamin

Meal 4: 2 scoops whey, 2 tbsp of peanut butter

Meal 5: 2 scoops whey, 2 tbsp pb, 2 fish oils, 1 sesamin, 1 grapefruit

Meal 6: 2 scoops whey, 3 teaspoons of peanut butter, 2 CLA

[namtrag]

Worked out Friday PM

Winging it.

Incline DB Press: 10x40, 3x10x55

Dips, bodyweight: 4 sets of 12

Flat bench db flys: 4x10x35

Bench dips with 45 lb plate on lap: 4 sets of 25

30 minutes on elliptical, avg heart rate, 129

[namtrag]

Sat-rest day, so far! lol

Meal 1: 1 cup of egg whites, 1 large egg, 1 c broccoli, 12 almonds, 1/2 a grapefruit, 2 fish oils, 1 sesamin

[dartol]

I saw the poll, "retire or compete?" Made me think of my own poll: should I retire before I compete? lol

Nope, no way man. You'd let your fans down and we would have to come kick your butt en masse... LOL

Darren

[namtrag]

Mon 10/8

Here is the workout I did:

Squats: 10x135, 10x185, 10x205, 6x215

SLDL, with bb: 10x185, 10x205, 10x205, 9x205

Walking DB Lunges: 45lbs in each hand. 4 sets of 7 each leg, so 14 total per set

Leg curls: 10x90, 10x90, 9x80, 9.5x80 (9.5 means I couldn't quite get the last rep).

Leg extensions, pause at top: 10x170, 10x170, 10x170, 10x170

Seated calf raise machine: 12x110, 8x130, 8x130, 6x130

Will do abs and cardio later today.

[namtrag]

I am going to try a slightly different angle on the diet. More carbs in the daytime, less fat.

Meal 1: preworkout. 1/2 cup dry measure oatmeal with 3 splendas mixed in, 1.5 scoops of whey mixed in water, 2 fish oils, 1 sesamin.

Meal 2: postworkout. 1/2 cup dry measure oatmeal with 3 splendas mixed in, 2 scoops whey mixed in blender with ice and water, 2 CLA

Meal 3: 1/2 c dry measure of brown rice, 5 oz tuna, 2 fish oils, 1 sesamin

Meal 4: same as meal 3, except 2 CLA capsules instead of fish oil and sesamin

Meal 5: 5 oz chicken breast, 1 c green beans, 1/2 grapefruit, 4 tsp of peanut butter, 2 fish oils, 1 sesamin

Meal 6: 1 cup eggbeaters, 1 large egg, 1 cup broccoli, 2 CLA

Totals for today

Total: 2033
Fat: 51 463 23%
Sat: 8 70 3%
Poly: 7 59 3%
Mono: 10 93 5%
Carbs: 157 552 27%
Fiber: 19 0 0%
Protein:258 1033 50%

[namtrag]

For all of you who thought I was a perfect bber (LOL), I hate to let you down. I had my first unplanned moment of diet insanity since coming back from vacation in Canada in early August.

On Sunday, I ate an unplanned bowl of oatmeal, a couple of unplanned tbsp of peanut butter, a small bowl of ice cream and about 12-15 frosted ginger snaps.

The funny thing is, I don't feel one shred of guilt over it.

[namtrag]

I am also going to start tracking my food on fitday again, just to have a running record of calories.

[Islandtroll]

For all of you who thought I was a perfect bber (LOL), I hate to let you down. I had my first unplanned moment of diet insanity since coming back from vacation in Canada in early August.

On Sunday, I ate an unplanned bowl of oatmeal, a couple of unplanned tbsp of peanut butter, a small bowl of ice cream and about 12-15 frosted ginger snaps.

The funny thing is, I don't feel one shred of guilt over it.

I'm glad you didn't lose sleep over it :) But I'm still going to think of you as perfect :D

[namtrag]

I am perfect Michael. I just do stuff like that once in a while to make you guys think I am not perfect...lol

[namtrag]

Tuesday workout. My shoulder is messed up, tried to give it a go, but there is something wrong in there, it feels like it is bound up, and I push through and it hurts and makes a lot of noise.

I managed to do the following before throwing in the towel:

DB Incline press: 12x35, 12x40, 10x45, 12x40, 10x40

BB Flat press: 12x135, 7x155, 8x155

Then I tried palms facing db press and db flys, and both hurt, so I quit and moved on.

V-ups, 3 sets of 20

Leg lifts, 3 sets of 20

Hyperextensions, 3 sets of 12

Then I tried some HIIT for a change, 15 minutes on elliptical. 45 seconds at level 10, normal pace, 15 seconds at level 15, as fast as I could go. Did this 15 times for a total of 15 minutes. I had the heart rate up to about 155-160 on the last couple of sprints.

I am going to see an ART practitioner who is a client, see if he can help this shoulder. If not, I will be resting it, and will just do back, legs, abs and cardio for a couple of weeks.

[namtrag]

Measurements today, start of cut in early August in parentheses.

Neck: 16.5 (16.5)
Shoulders: 49 (49)
Chest: 42 (42 7/8)
Waist: still 36 5/8, I wish that was my age...hehehe (37 3/4)
L Quad relaxed: 24
R Quad relaxed: 24 1/4 (24 1/4)
L Calf flexed: 16 3/8
R Calf flexed: 16 7/8 (16 5/8)
L forearm relaxed: 12 1/2
R forearm relaxed: 12 3/4
L bicep flexed: 15 1/2
R bicep flexed 15 3/4 (15 5/8)

Weight: 193, (200)

Makes 10 weeks, and only 7 lbs lost.

I have switched my diet to be more carbs, and less fat during the day. Roughly the same calories. Yesterday was just over 2000

[namtrag]

Tu meals:

Preworkout: 1.5 scoops whey, 1/2 cup dry measure oatmeal, 2 fish oils, 1 sesamin

Postworkout: 2 scoops whey, with 1 serving of sugar free pudding mixed in, 1/2 cup of dry measure oatmeal, 2 CLA

Meal 3: 1/2 cup dry measure brown rice, 5 oz tuna, 2 fish oils, 1 sesamin

Meal 4: same as 3, except CLA instead of fish oil and sesamin

Meal 5: 5 oz London Broil, 1 cup broccoli, 1/2 grapefruit, 4 tsp of peanut butter, 2 fish oils, 1 sesamin

Meal 6: 5 oz of chicken breast, 1/2 c broccoli, 2 fish oils (ran out of CLA at home), no fat at this meal since london broil had so much in it.

[Grillrd]

Uh oh...here for the ride.

[whatnow5]

I'm so disapointed in you gman. Why are you abandoning the cut diet? smh.

[namtrag]

I'm so disapointed in you gman. Why are you abandoning the cut diet? smh.

Just changing it up and keeping my body guessing. Plus, 7 lbs in 10 weeks was not very encouraging! I may come back to it, just want to try something different, I think I gave it a good chance. The success that I had imo was due to calories being low, not macros.

Since I am not competing until at least next May, I also want to have a little more flexibility to have a cheat meal once in a while as well. I believe I can lose a lb every week and a half on my own without being so strict.

[whatnow5]

Just changing it up and keeping my body guessing. Plus, 7 lbs in 10 weeks was not very encouraging! I may come back to it, just want to try something different, I think I gave it a good chance. The success that I had imo was due to calories being low, not macros.

Since I am not competing until at least next May, I also want to have a little more flexibility to have a cheat meal once in a while as well. I believe I can lose a lb every week and a half on my own without being so strict.

So your giving up the cut diet because the scale didnt go down as fast as you wanted? Look in the mirror bro, a lot different huh? If I went by the scale I would go crazy! I'm a lb heavier than when I started 7 weeks ago, but my bf is 4% lower. If you did your bf at the start, and would do it now, there would be a huge difference.

Sorry I just think that your making a mistake. But good luck to you on whatever you decide.

[namtrag]

I appreciate the thought, just wanna try something different.

We change lifting routines to keep our bodies off stride, why not change the diet too and keep our metabolism guessing?

[namtrag]

Tuesday totals
Calories: 2102
Fat: 56 503 24%
Carbs: 151 546 26%
Fiber: 15 0 0%
Protein: 268 1073 51%

[Grillrd]

Tuesday totals
Calories: 2102
Fat: 56 503 24%
Carbs: 151 546 26%
Fiber: 15 0 0%
Protein: 268 1073 51%

you are loving those extra calores

[namtrag]

Actually the cut 1800 is really 1950 if you count the fish oil, sesamin, and CLA capsules, so not a huge difference.

Plus, london broil has a lot of fat, which is not counted when you do the cut diet, since it is considered a lean meat!

But you are correct, I am enjoying the extra calories!

[namtrag]

Wed, just did cardio for 30 minutes on the elliptical, heart rate at about 120-125.

Went to the ART therapist afterwards, and it seems to have helped a lot. He manipulated the tissue in my shoulder quite a bit while having me rotate my arm in various ways. He explained to me that the problem is caused by having the pectoral muscles be more developed relative to the upper back muscles, causing an imbalance. The shoulders are pulled forward by the chest muscles causing an impingment. Then irritation occurs when lifting, sort of a viscious cycle.

He recommended ice pack right after workout, plus an herbal ointment called Arnica that is an anti inflammatory. He also said he would take it easy for a couple of weeks if he were I, do nothing involving the shoulders, or if I did, use very light weight. He also said that he understood and had a lot of weightlifting clients who just couldn't lay off. He said in that case it would just take a longer time to get better. Also recommended a lot of stretching and band work.
He didn't specifically address doing rotator cuff strengthening exercises.

He told me 3-5 visits should do it, no maintenance required after that, just come if I need to.

I can feel a big improvement from one visit, but he said it would regress some between now and my next visit.

[Bob45]

I like changes too. It keeps things interesting. Everything looks good to me. Be sure to keep pushing more weight. Especially on the compound lifts.

[Islandtroll]

He explained to me that the problem is caused by having the pectoral muscles be more developed relative to the upper back muscles, causing an imbalance. The shoulders are pulled forward by the chest muscles causing an impingment. Then irritation occurs when lifting, sort of a viscious cycle.

Interesting, I didn't know that. I'm glad he was able to help you.

[IdahoViking]

Muscle imbalance can be a nasty thing, one of the reasons I used to subluxate ribs so frequently was that the upper back muscles in my left side were not affected by the accident at all; while the muscles in the right side had atrophied considerably. This caused a constant uneven pull on my spine, add in the weakend inter-costal muscles and chipped vertebrate, it's a wonder my ribs ever stayed in place during the rehab.


So are you going to switch focus from your pecs and more towards your upper back for the time being?

[namtrag]

What's weird is that I have been hitting the back a lot harder than the chest, so I can't figure out why the chest is stronger!

[IdahoViking]

What's weird is that I have been hitting the back a lot harder than the chest, so I can't figure out why the chest is stronger!Wow, that sounds bass-ackwards?

[Grillrd]

What's weird is that I have been hitting the back a lot harder than the chest, so I can't figure out why the chest is stronger!

Even it out my friend. How are you liking the new routine so far?

[namtrag]

Haven't got to do it yet Rich, my shoulder is bumming me out!

I need to do more rear delt stuff and traps I think to strengthen the muscles opposing the pecs:

Here is a new row I am going to try

http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/CajinRows

And a new delt exercise when my shoulder is ready:

http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/ScottPress

[Grillrd]

Haven't got to do it yet Rich, my shoulder is bumming me out!

I need to do more rear delt stuff and traps I think to strengthen the muscles opposing the pecs:

Here is a new row I am going to try

http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/CajinRows

And a new delt exercise when my shoulder is ready:

http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/ScottPress

get yourself that Grillrd V shape haha. Good luck with it bro. And I was able to wake up for the tuesday workout haha

[namtrag]

Wed Meals

1: 1.5 scoops whey, 1/2 cup dry measure oatmeal, 2 fish oils, 1 sesamin

2: 2 scoops whey with 1 serving of dry sugar free instant pudding mixed in, 1/2 cup dry measure oatmeal, 2 CLA

3: 2 slices of Ezekiel bread, 5 oz of tuna, 2 fish oils, 1 sesamin

4: 2 slices of Ezekiel bread, 5 oz of tuna, 2 CLA

5: 5 oz chicken breast, 1 cup of green beans, 4 teaspoons peanut butter, 2 fish oils, 1 sesamin

6: 1 cup egg whites, 1 large egg, 1 cup of green beans, 1/2 grapefruit, 2 CLA

Total: 2086
Fat: 51 456 23%
Carbs: 160 514 24%
Fiber: 31 0 0%
Protein:268 1073 53%

[namtrag]

Thursday, went and did back, kept it a little light and concentrated on form. Took 1 Aleve and rubbed Arnica gel on my shoulder before going. Then I did some stretching once I got to the gym. The stretch that felt best was leaning against a door jamb with the arm held up and bent at 90 degrees at the elbow. That really stretched the affected area and felt really good. It really sucks finally having to start stretching! I guess I am too old to go cold anymore.

Overhand front lat pulldown: 15/70 12/80 10/90 12/80 12/80

Cajin row (here is a link describing it http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/CajinRows): It really hits the upper back: 12/50 12/50 15/50 15/50 15/50

Seated dual pulley row: 12/120 12/120 12/120

Bentover bb row, lighter weight allowed me to really stay bentover and do it right: 12x/135 10/135 10/135

DB Pullover: 12/55 12/55 12/55

Standing calf raise machine: 12/295 12/275 12/275 12/275 12/275

Toe touches: 3 sets of 40

[namtrag]

Thursday food

1: 1.5 scoops whey, 1/2 cup dry measure oatmeal, 2 fish oils, 1 sesamin

2: 2 scoops whey, 1/2 cup dry measure oatmeal with 1 serving sugar free dry pudding mixed in, 2 CLA

3: 2 slices of Ezekiel bread, 5 oz of tuna, 2 fish oils, 1 sesamin

4: 2 slices of Ezekiel bread, 5 oz of tuna, 2 CLA

5: 5 oz chicken breast, 1 cup of green beans, 4 teaspoons peanut butter,1/2 grapefruit, 2 fish oils, 1 sesamin

6: 1 cup egg whites, 1 large egg, 1 cup of green beans,2 CLA

Total: 2076
Fat: 50 447 22%
Carbs: 160 514 25%
Fiber: 31 0 0%
Protein:268 1073 53%

[namtrag]

Got a little humbled yesterday as I did bentover rows with 135lbs. A 30 ish guy who I see almost every day, wears baggy t shirts and sweat pants all the time, and not freaky big either, was doing sets of regular dead lifts, 3-5 at a time. He was doing 6 45's and 2 10's on each side of a 45 lb bar, I calculate that to be 655lbs. Perfect form too.

I have also seen him do seated db shoulder press with 125lb db in each hand, and just casually bump them up to shoulder level with his knee.

[namtrag]

Today I did hamstrings and biceps. Trying to rest my shoulder as much as possible. Sat and Sun will be no lifting, and Monday will be legs, so that will give me a whole week off from chest and shoulders.

Seated leg curls: 15/70(warmup) 15/90 12/90 13/90 8/110 10/110

SLDL DB's: 12/70's (warmup) 12/85's 8/95's 7/95's. Weight is too heavy for me to grip, but ok for the hammies. I will have to use my straps next time.

Incline alternating db curls: 4 sets of 10 at 30lbs

Standing cable curls, hammer style using rope attachment: 10/115 12/100 14/100

Concentration curls: 9/20lbs, 12/15lbs

[namtrag]

Took the entire weekend off from tracking my food, and from exercising. I needed a break from the routine. I enjoyed the freedom to pig out for a couple of days, and also enjoyed spending time at my daughter's swim meet on Sat and Sunday morning.

Now it's back to the grind!

10/15 workout

AM, quads:

Squats: 15x135, 12x185, 10x205, 10x205, 10x205, 5x225

Hack squat machine: 10x185, 12x185, 10x235

Leg extensions, pause 1 sec at top:
10x185, 10x175, 10x175

Dumbell sumo squat: 20 x 50lbs, 20x70lbs

Roman chair straight leg lifts: 3 sets of 25.

Cardio this afternoon.

[namtrag]

My shoulder is feeling about 85% after the week of rest plus the ART therapy. I will be doing chest in the morning for the first time in a week, and afterwards will be going for my second visit to the ART practitioner. I am definitely going to take it easy on the poundage tomorrow.

The Arnica gel I am rubbing on my shoulder 4 times a day seems to be doing the same thing that 2 advil would do. Or at least I am getting a great placebo effect!

[Islandtroll]

My shoulder is feeling about 85% after the week of rest plus the ART therapy. I will be doing chest in the morning for the first time in a week, and afterwards will be going for my second visit to the ART practitioner. I am definitely going to take it easy on the poundage tomorrow.

The Arnica gel I am rubbing on my shoulder 4 times a day seems to be doing the same thing that 2 advil would do. Or at least I am getting a great placebo effect!

Sounds good, I'm glad to hear the shoulder is getting better. The placebo effect made me smile :)

[namtrag]

Placebo or real, it doesnt matter, as long as I feel better!

Cardio at 5pm

15 minutes, steady pace, 120-125 heart rate

Then, 10 minutes of alternating 15 seconds all out, and 45 seconds steady pace

[BergMuscle]

Placebo or real, it doesnt matter, as long as I feel better!

Ain't it the truth - and as long as you can keep lifting! :cool:

[SR800]

Mike, nice new avatar and progress photos.

[namtrag]

Monday food:

1 preworkout: 1 serving oatmeal, 1.5 scoops Bomber Blend, 2 fish oils, 1 sesamin

2 Postworkout: 1 serving oatmeal, 2 scoops Bomber Blend, 2 CLA

3: 2 slices Ezekiel Bread, 5 oz tuna, 2 fish oils, 1 sesamin

4: 1 serving brown rice, 2 scoops Bomber Blend, 2 CLA

5: 5 oz stir fried chicken, 1 cup broccoli, 1/2 tbsp canola oil (estimated from stir frying), 1/2 grapefruit, 2 fish oils, 1 sesamin

6: 1 cup eggbeaters, 1 large egg, 1 cup green beans, 2 fish oils (ran out of CLA)

Total: 1988
Fat: 46 416 21%
Carbs: 150 520 27%
Fiber: 20 0 0%
Protein: 250 1000 52%

[namtrag]

Bought the accumeasure body fat calipers that are electronic and add up the measurments for you. I have done it three times today just to make sure. It only allows for the 3 point measurement. My trend seems to be 6 cm pec, 10 cm abs, 6 cm thigh.

I got anywhere from 8.5 to 9.0 % bf, which is in line with what my chiro has been getting with regular calipers. I had been assuming my chiro was not doing it correctly, but now I am getting the same results.

There is no way I am that low, at least as far as I can tell. I can't even see abs yet. Most bbers tell me I am 18-20 right now. Why the discrepancy?

[namtrag]

Tu workout at chiro

Hex bar squat/deadlifts: 12x205, 12x255, 6x305

BB bench press: 8x135, 6x185, 8x175. some spotter help on last two sets

45 degree incline db press: 12x50, 10x60, 12x50

Plank with feet on bench, hands on basketball type fitness ball: 3 times at 1 minute

[UCANDOIT]

Bought the accumeasure body fat calipers that are electronic and add up the measurments for you. I have done it three times today just to make sure. It only allows for the 3 point measurement. My trend seems to be 6 cm pec, 10 cm abs, 6 cm thigh.

I got anywhere from 8.5 to 9.0 % bf, which is in line with what my chiro has been getting with regular calipers. I had been assuming my chiro was not doing it correctly, but now I am getting the same results.

There is no way I am that low, at least as far as I can tell. I can't even see abs yet. Most bbers tell me I am 18-20 right now. Why the discrepancy?

Hi Mike

Glad to see you are still going great guns,

I have been taking 2 types of BF readings, the electronic resistance method and the 6 point caliper method. My first reading is about 14% and the calipers is about 7%, almost half. The readings are done every couple of months each by the same people and the same conditions and times. I have questioned the differences and some tell me that the caliper is a skin fold method, measuring the fat under the skin the resistance method is including the internal bf around the internal body organs?

I am only using all the readings as reference, my true BF reading for me will be when I can see ABS.....until then keep on going.....

Not sure if this helped?

Enjoy your week

Marcos
:D

[namtrag]

Hey Marcos, that should be the test...when you can see the six pack, it is getting low enough.

[namtrag]

Tuesday afternoon, I played hookie and went and played 9 holes of golf, walking and carrying my bag. I am counting it as cardio! lol

Tuesday's food was a little high, I ate a couple of protein bars because of the spur of the moment golf trip, and I had to drive my son back to college after his fall break.

Here are my totals:

Total: 2381
Fat: 62 555 24%
Carbs: 227 806 35%
Fiber:25 0 0%
Protein:239 954 41%

[namtrag]

Was supposed to do push press, but don't feel comfortable with that yet.

I did 5 minutes on the elliptical using the handles, just to get blood flowing. Then I stretched for about 10 minutes, followed by some reps with 5lb dbs in various directions just to warm up the shoulder.

Tried to use fairly light weight so as not to re-tweak the shoulder, and it worked great

Did standing DB overhead presses instead of push presses: 15x30 15x30 12x35 12x35 12x35.

BB shrugs: 20x185 20x225 10x275 10x255 10x255.

Side lateral raises: 15x20 15x20 15x20

Tricep pushdowns with straight bar: 15x115 15x130 15x145

Tricep pushdowns with rope: 12x115 12x115 12x115

Cardio and abs this evening

[namtrag]

Wednesday food:

Preworkout: 1.5 scoops protein powder, 1 serving of oatmeal, 2 fish oils, 1 sesamin

Postworkout: 2 scoops protein powder, 1 serving of oatmeal, 2 CLA

Meal 3: 2 slices of Ezekiel Bread, 5 oz package of Starkist Hickory Smoked Tuna, 2 fish oils, 1 sesamin

[namtrag]

Wed. evening, did the following:

15 minutes steady on the treadmill, followed immediately by 10 minutes of intervals, 15 seconds at level 15 as fast as I could go, followed by 45 seconds of steady at level 10. 10 total intervals.

Then did 3 sets of 20 V-ups, and 3 sets of 12 hyperextensions

[jspirate]

Wednesday food:

Preworkout: 1.5 scoops protein powder, 1 serving of oatmeal, 2 fish oils, 1 sesamin

Postworkout: 2 scoops protein powder, 1 serving of oatmeal, 2 CLA

Meal 3: 2 slices of Ezekiel Bread, 5 oz package of Starkist Hickory Smoked Tuna, 2 fish oils, 1 sesamin

Ummm, Mike. Did you forget to add a couple/three meals to the list? It looks to be a little light on calories and all the other good stuff too :eek:

[namtrag]

Ummm, Mike. Did you forget to add a couple/three meals to the list? It looks to be a little light on calories and all the other good stuff too :eek:

Yes...lol. I need to add these meals:

Meal 4: 5 oz package of garlic and herb tuna, 2 slices of Ezekiel bread, 2 CLA

Meal 5: 5 oz package of hickory smoked tuna, 1 cup green beans, 1 medium grapefruit, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 1 large egg, 1 cup eggbeaters, 1/2 cup green beans, 1/2 tbsp of peanut butter

Total: 2155
Fat: 56 504 25%
Carbs: 172 574 28%
Fiber: 29 0 0%
Protein: 237 948 47%

[namtrag]

Used the Myotape tape measure that came with my fat calipers to do body measurements today. It works great and you hit a little button which tightnens the tape up. These are probably the most accurate tape measurements I have had to date:

Weight 194

Neck: 16
Shoulders at armpit: 47 7/8
Chest at nipples: 42 1/8
Waist at navel: 36 3/4
Thigh: 23 3/4
Calf flexed: 16 3/4
Forearm relaxed: 12 1/2
Bicep flexed: 15 1/2
Hips at dimples (is that the right place to measure?): 38 7/8

[namtrag]

Thursday group workout with chiro:

Leg press, not real deep reps: 50/225 50/315 50/405

T Bar Rows using tricep rope, no bar weight included: 12x90 12x135 12x160 10x185 10x210 (cheating)

Pullups: 3, 4,3,4,4

EZ Bar curls with arm blaster: 12x85 12x105 12x115

Hanging straight leg lifts: 3 sets of 25

[UCANDOIT]

Hi Mike

Great wo's, are you getting hungery with that low calories intake?

Thata myotape sounds great, giving you the same tension everytime, sounds like a winner.

Enjoy the weekend

Marcos
:D

[namtrag]

Hi Mike

Great wo's, are you getting hungery with that low calories intake?

Thata myotape sounds great, giving you the same tension everytime, sounds like a winner.

Enjoy the weekend

Marcos
:D

Thanks, Marcos! If you want to know if I am hungry, read my signature, lol!

This calorie level is actually 200 per day higher than I was doing before, so I feel like a total pig right now.

[Islandtroll]

Thanks, Marcos! If you want to know if I am hungry, read my signature, lol!

I am so hungry that my stomach is digesting my spine!

Sorry to hear about the hunger pains, but you signature is hilarious! :D

[namtrag]

Realized I never put in Thursdays meals:

Preworkout: 1.5 scoops protein powder, 5g glutamine, 1 serving of oatmeal, 2 fish oils, 1 sesamin

Postworkout: 2 scoops protein, 5g glutamine, 1 serving of oatmeal, 2 fish oils

Meal 3: 5oz pouch of Starkist sweet and spicy tuna, 1 cup of Uncle Ben's microwave pouch brown rice (has fat in it).

Meal 4: on the road unexpectedly, 1 oz package of beef jerky and Detour protein bar.

Meal 5: 5 oz chicken breast, 1 cup green beans, 12 almonds, 1/2 grapefruit, 2fish oils, 1 sesamin

Meal 6: 1 cup cottage cheese, 1 slice of French Meadow Farms "Men's Bread" It is high fiber and protein organic bread with pumpkin seeds, flax seed oil, etc.

Total: 2181
Fat: 54 485 23%
Carbs: 183 636 30%
Fiber: 24 0 0%
Protein: 241 966 46%

[namtrag]

Friday

Seated leg curls: 15/90, 12/110, 12/110

SLDL's BB: 12/185 12/205 12/205 10/225

Seated calf machine: 12/110 10/130 8/130 7/130

Standing calf machine: 10/295 10/295 10/315

Cardio this afternoon

[SR800]

Keep basting away. Great work on figuring out your dietary situation. It really is individual and you have been working very hard at getting yours correct.

[namtrag]

Had a horrible weekend eating, I have got to get control of myself! This morning I woke up and told myself, the past is over, look forward. Weekdays are easy, but I am slipping on the weekends (2 in a row).

Anyway, here is what I did this morning:

Leg press, no sled weight included:

15x180, 15x360, 15x450, 10x540, 10x540

Front squats: can't get the hang of these, it was harder holding the weight up with my arms than doing the squatting movement. My arms gave out before my legs. Tried resting the bar on my chest, but it kept slipping:

12x95, 8x115, 6x115, 8x95

Walking db lunges: 3 sets of 14 lunges with 45lb db's in each hand

Leg extensions: 10x170, 10x175, 10x180

Will do cardio and abs this evening while my little girl is in swim practice.

I did go swimming yesterday with her. She is 8 and I couldn't even beat her in one 25 yard freestyle! It is a combination of me being bad at swimming and her being really good at it!

I managed to swim a quarter mile of freestyle by doing 25 yards at a time, resting a minute or two, and then going again. WOW! I think I found another cardio to do.

[namtrag]

Monday meals so far:

1 preworkout: 1 serving of oatmeal, 1.5 scoops protein powder, 2 fish oils, 1 sesamin

2 postworkout: 1 serving of Hodgson Mill Multigrain cereal, 2 scoops protein powder, 2 CLA

3: 5 oz package of Starkist Herb and Garlic tuna, 1 serving of brown rice, 2 fish oils, 1 sesamin

4: 5 oz package hickory smoked tuna, 1 serving of Hodgson Mill Multigrain cereal

5: 5 oz chicken, 1.5 cups broccoli, 1/2 grapefruit, 1.5 tbsp of peanut butter, 2 CLA

6: 1 cup cottage cheese, 2 slices of French Meadow Farms "Men's Bread"

[Islandtroll]

Pushing some nice numbers on that leg press! I wish I had some advice for you on the front squats, but I really don't :o

[namtrag]

Monday food totals

Calories: 2247
Fat: 62 558 26%
Carbs: 163 526 25%
Fiber: 32 0 0%
Protein: 258 1032 49%

[namtrag]

My shoulder is hurting again, but went ahead and worked out. Then I went to ART appointment at 9, and he massaged it out pretty good. It's my pectoralis minor muscle that is the culprit.

Incline bb press: 10/115 10/115 7/125 6/125

Mid incline db press, had to hold them at a little bit of an angle to keep the pain at bay. 12/40 12/45 12/45

Dips, didnt go too low: 10 15 15

Incline flys: 10/30 10/30 10/30

Hanging straight leg raises at dip station: 3 sets of 25

HIIT on elliptical: 10 minutes, 45 seconds at level 9, 15 seconds at level 14 all out. Did 10 total intervals.

[namtrag]

Tuesday food totals

Calories: 2209
Fat: 64g 573cal 27%
Carbs: 163g 525cal 25%
Fiber: 31g 0 0%
Protein:251g 1004cal 48%

[namtrag]

Wednesday workout: Hams and biceps

Lying leg curls: 12/90 11/100 10/100 9/100 10/100

DB SLDL's: 10/90lbs in each hand, 10/90 10/95

Incline db curl: 8/30 10/30 8/30 10/30

Standing cable curl, EZ bar: 12/100 12/100 12/100

Concentration curls: 12 with 10lb db, 18 with 10lb db

[namtrag]

Had to workout on an empty stomach this morning, then had to wait another 1.5 hours before I got to eat. I had fasting blood work today for my physical tomorrow. I can't wait to see how my blood panel looks tomorrow afternoon when I go over it with doc. I also had them do the testosterone level while they were at it and I am curious to see if I have any problems in that area.

[namtrag]

Friday workout, I was out of town attending the Yorton Cup OCB/IFPA show! It was awesome!

Friday night I worked out at the Gold's Gym at Tyson's Corner in DC area. I tried regular deads for the first time ever, and thought I was going to blow out my back. I wish I had a partner.

DL's: 10/225 10/275 (ok up til now, then tried 325, managed to do 4 with a lot of strain, my SI joint hurt a little. Lightened back down to 225, and managed only 6 reps. Don't know if this was a good or bad effort for the first time doing them

Then moved on to do shoulders and triceps, doing light weights on the shoulders in an attempt to spare them.

DB OH presses, standing: 15/25 15/30 15/35 12/35

Front bb raises: 4 sets of 10 with a 35 lb preloaded bb.

Wide grip upright rows to the sternum with preloaded bb: 4 sets of 15 at 65

Side laterals: 4 sets of 12 with 25lb db in each hand

Straight bar tricep pushdowns: 15/120 15/130 12/140

Rope tricep pushdowns: 10/130 10/120 15/110

[storm1507]

Friday workout, I was out of town attending the Yorton Cup OCB/IFPA show! It was awesome!

Friday night I worked out at the Gold's Gym at Tyson's Corner in DC area. I tried regular deads for the first time ever, and thought I was going to blow out my back. I wish I had a partner.

DL's: 10/225 10/275 (ok up til now, then tried 325, managed to do 4 with a lot of strain, my SI joint hurt a little. Lightened back down to 225, and managed only 6 reps. Don't know if this was a good or bad effort for the first time doing them

Then moved on to do shoulders and triceps, doing light weights on the shoulders in an attempt to spare them.

DB OH presses, standing: 15/25 15/30 15/35 12/35

Front bb raises: 4 sets of 10 with a 35 lb preloaded bb.

Cajin rows with preloaded bb: 4 sets of 15 at 65

Side laterals: 4 sets of 12 with 25lb db in each hand

Straight bar tricep pushdowns: 15/120 15/130 12/140

Rope tricep pushdowns: 10/130 10/120 15/110

That is real good on DL...unless it hurt you. Take it easy for awhile and build up gradually or..................you won't like the results. I like fewer reps for DL. :)

Nice workout.

[namtrag]

Yeah, think I will stay at 225-250 for a while.

Monday workout, quads.

In morning I did weight lifting:

Squats: 12/135, 12/185, 8/205, 8/205, 7/205. Normally I can do more, but my hams and lower back were still a little tired from Friday night's DL adventure, believe it or not.

Hack Squat machine, no sled weight included: 12/185 12/205 12/225 12/245

Bench step ups: 2 sets of 25 each leg, holding a 70lb db

Sumo DB squats: 10/75 12/75 12/75

V ups: 3 sets of 20.

Cardio in evening was steady state, 30 minutes on elliptical, heart rate from 120-130

[namtrag]

Tuesday group workout with chiro

Hex bar deadlifts: 10/205, 10/225, 10/245

Bench press: 10/135, 10/155, 9/155

Incline db flys: 3 sets of 10 at 30lbs

Cable upright rows: 12/100, 12/100, 12/110

V bar tricep pushdowns: 3 sets of 12/150

Hanging crunches: 25

Incline bench crunches with 45 lb plate: 50

[Bob45]

I do 5 or less reps on the deads. They are a heavy all out low rep lift IMO. High reps will make you lose form and get hurt. Be careful!

[namtrag]

I do 5 or less reps on the deads. They are a heavy all out low rep lift IMO. High reps will make you lose form and get hurt. Be careful!

On Friday doing regular deadlifts, I found out how right you are.

With the hex bar, it is not quite as hard on the back!

[namtrag]

10/31

SLDL, Barbell: 10/205 10/205 8/225 8/225 8/225

Seated hamstring curls: 12/90 10/110 10/110 10/110

EZ Bar Curls: 12/75 10/95 8/95

DB Hammer Curls: 10/25 10/25 10/30

Seated calf raises: 15/90 12/90 11/90

HIIT: elliptical. 10 minutes, 45 seconds normal, 15 seconds all out.

[namtrag]

11/1

Hex Bar Deadlifts: 6/205 6/305 4/355. Strained on 355, but felt good to say I was able to get it done!

BB Shrugs: 25/205 25/305 15/405 (lots of partials!)

Bentover bb rows: 12/90 12/110 12/130

Pullups: 4 4 3

EZ Bar Curls, armblaster: 8/95 8/115 8/125 with spotter help on last 3 reps

Standing shoulder high cable curls: 12/40, 12/60 12/60

Incline bench crunches holding 45lb plate: 3 sets of 50

[namtrag]

Took Fri-Sun off from working out and eating right, probably gained 5 lbs, and am afraid to weigh myself...lol. The Halloween candy took a hit. But in a way, I am glad I did it, now I am ready to really bear down again.

This morning I did quads, will do abs and cardio this afternoon.

Front squats, struggled with holding the bar up in the correct position, just did the best I could: 10/95 10/95 10/115 10/115

Hack squat machine, no sled weight included: 12/180 12/230 12/250 12/270

Roman chair squats, holding 45lb plate: 3 sets of 15

[Bob45]

Good DL numbers!

[namtrag]

Monday evening, cardio for 20 minutes, then 3 sets of 15 hypers

[SR800]

Good DL numbers!


+2

[namtrag]

Thanks on the DL's. Hex bar ones are a lot easier, and don't seem to strain the back so much. You should try them if you haven't.

[namtrag]

Tuesday group workout with chiro

Bench step ups: 3 sets if 25 reps on each leg with a 70 lb db

Calf raises using the leg press sled: 3 sets of 30 at 315lbs

Push press, went sorta light since my shoulder is doing well, didnt want to chance messing it up again: 8/95 8/105 6/135

Decline cable flys: 10/50 10/50 10/60

Incline DB press: again, went light: 12/45 12/50 12/50

Upright rows using tricep bar: 15/40 15/60 12/80

Tricep extensions with tricep bar: 2 sets of 15 at 50lbs

Hanging straight leg raises: 3 sets of 25

[namtrag]

Wednesday, just did cardio for 30 minutes at steady state.

Thursday did group workout at chiro, stepped up the pace a little:

Superset 1:
Deep leg presses: 20 at 405, 3 sets
Leg curls: 15 at 75, 3 sets
Incline crunches with 45lb plate: 3 sets of 50

Superset 2:
One arm db rows: 10/70, 10/100, 10/100
Behind head lat pulls:110/12 125/10 125/12

Superset 3:
DB Shrugs: 3 sets of 30 reps, 100lb db in each hand

Alternating db curls: 12/30 12/30 12/35

[namtrag]

Friday, 30 minutes on elliptical

Saturday: 1 mile fun run with daughter at her school. Did 8:37, probably could have done better, but she held me back (lol).

Actually I am really proud of her, it was the first time she ever ran that far, and she did it in 8:39 at the age of 8 (almost 9)!

[namtrag]

Monday: hurt my back again, probably the SI joint.

Squats: 12x135, 12x185, 5x205 (tweaked back), 6x205 (didn't go past parallel and it didn't hurt much)

Deadlifts: 10x135, 10x205, 8x225, 6x245. Actually felt pretty good except the last rep of the last set.

Pullups (assisted) with 45lbs: 5, 4, 5

Now that I have cooled off, my lower back is in a spasm and is just tight as can be

[jtroster]

Squats and deadlifts on the same day. That's my kind of leg day.

[Bob45]

So you hurt your back and kept doing squats and deads? Careful with it!

[namtrag]

SI joint again! Just went to the chiro, no serious nature to it according to him. Said something about the facets, whatever those are...lol

It just gets a little out of whack. I believe it occured when I started the up movement by lifting my back first instead of pushing with my legs.

What's weird is if you keep moving, it keeps the pain at bay, it's only when you stop for a few minutes that the pain and spasming occurs...I guess I need to get on a treadmill at my desk lol

[Islandtroll]

Glad to hear it isn't serious :) Hang in there Mike!

[namtrag]

Worked out with chiro today. He explained that my injury is an L5 facet problem.

Anyway here is what we did: the more we did, the better my back felt!

Leg press, legs to 90 degrees at bottom: 10/405 10/495 10/585

Cybex hip extensions: 20/132 20/144 20/156 each leg

Kettlebell one arm standing military press: 10/35 12/35 12/35 each arm

Seated shoulder press, no back support, using cambered bar: 8/95 8/115 7/115

High low cable flys: 12/60 12/70 12/60

V Bar tricep pressdowns: 15/150 15/150 15/150

Incline crunches holding 45lb plate, very small range of motion: 3 sets of 50

[namtrag]

Wednesday: 30 minutes on elliptical

Thursday: group with chiro. It was pretty intense

Supersets

Legs first

Leg curls: sets of 15 at 75, 75 and 60

Lunges holding a 45 lb kettlebell on opposite shoulder: 3 sets of 12 each side

Squats using hex bar: 5/225 5/275 5/315 3/315 3/315

Then back and biceps supersetted, just rotated through the exercises.

One arm db rows: 12/90 3 sets

BB Shrugs: 10/305 15/275 20/275

Standing cable curls, shoulder height: 12/60 12/60 12/50

Front pulldowns on bowflex: 15/2bands each side, 2 sets of 15/3 bands on each side

Standing EZ Bar curls, wearing armblaster: 8/105 8/105 7/105

Finished up with small range of motion decline bench crunches, holding a 45 lb plate: 3 sets of 50

[namtrag]

Friday: 30 minutes elliptical

Monday: back hypers, 3 sets of 12

overhand pullups: 4,4,4, 3

BB Bentover rows: 12x135, 10x155, 7x175, 8x175

Neutral grip T-Bar rows, machine with pad to lay face down on: 10x80, 10x80, 8x80, 10x80

DB Shrugs: 20x75, 3x20x85

[namtrag]

Tuesday

Box squats, not quite to parallel: 6/225 6/315 6/315 6/345 1/405

Leg curls: 12/75 12/75 12/85 12/85 10/85

Bench press: 8/135 5/165 3/175 1/195 1/195 5/165

Hi lo cable flyes: 12/50 12/60 12/60 12/70

Hanging leg raises: 3 sets of 25

[Hibiscus09]

Morning, Mike! I'm glad the chiro is helping you out. :)

I hope you have a very happy Thanksgiving!! I forgot where you told me your son decided to go to school. Is he enjoying it?

[namtrag]

My son is doing really well at William and Mary. He even joined the National Guard in something called the Simultaneous Membership Program. He will be getting a lot of his college paid for now, plus $20,000 signing bonus once he goes to basic training at Ft Benning next summer!

Hope your Thanksgiving is a great one, Hibby!

[Hibiscus09]

My son is doing really well at William and Mary. He even joined the National Guard in something called the Simultaneous Membership Program. He will be getting a lot of his college paid for now, plus $20,000 signing bonus once he goes to basic training at Ft Benning next summer!

Hope your Thanksgiving is a great one, Hibby!

Oh, very cool! The Air Force payed for one of my sister's education. :)

[storm1507]

Tuesday

Box squats, not quite to parallel: 6/225 6/315 6/315 6/345 1/405

Leg curls: 12/75 12/75 12/85 12/85 10/85

Bench press: 8/135 5/165 3/175 1/195 1/195 5/165

Hi lo cable flyes: 12/50 12/60 12/60 12/70

Hanging leg raises: 3 sets of 25


Dang buddy,

Where did those squat #'s come from? Nice work. Confidence has a lot to do with increasing those numbers. Keep up the great work.

[namtrag]

Like I said, the box was pretty high up, so I wasn't going to parallel. In any case, it was kind of fun. I usually do squats alone, so I never go too heavy due to lack of spotters. Today I was with my chiro and our Tu -Thu workout crew, so I had a spotter on either side, and behind me. Confidence is the key, you are right. I had no idea I could even stand up with 405 on my back, now I know I can at least do that!

[whatnow5]

whats up gman!? Good to hear you and your fam are doing well! Happy thanksgiving-eve-eve! LOL.

[namtrag]

Monday morning, took 5 days off from any form of exercise, and ate like s**t! In fact, some of my pants that were a little loose are getting a little tight from the past month of not tracking my food. So once again I have proven that I have to be on a strict diet at all times. I have no control if I am not tracking to a T.

So I am back to journaling everything I put in my mouth, and Fitday as well.

Today I did a back workout.

Hypers: 3 sets of 15

Wide grip pullups: 4 3 3 3 3

Bentover bb rows: 12/135, 10/155, 10/155

Neutral narrow grip rows on machine where you lay face down on pad and grab handles (no machine weight included): 12/45, 10/70, 10/70

Toe touch crunches: 3 sets of 50

Pre workout: 2 cups (cooked) oatmeal, 1 tbsp margarine, 2 fish oils, 1 CLA

Postworkout: 2 scoops whey, 1 cup (cooked) oatmeal

Meal 3: 7 oz package of tuna, 1 cup cooked brown rice, 2 cups green beans

Meal 4: 7 oz package of tuna, 2 cups green beans

[namtrag]

Tue group workout with chiro

Leg press, no sled weight included: 10/540, 10/630, 10/720

Hanging power cleans: 3 sets of 10 at 135. Don't have the form right, so stayed pretty light, not enough legs, too much back

Bench press: 10/135 10/165 6/175 10/155

DB Flys, incline: 3 sets of 12 at 30lbs

Hanging straight leg lifts: 2 sets of 25

[namtrag]

Th group with chiro and 4 other guys:

Bench step ups: 3 sets of 25 on each leg, holding 75lb db

Superset, 3 back exercises, rotate from one to the next:

BB pullovers, EZ bar, laying lengthwise on bench: 12/75 12/85 12/95

Behind the head lat pull downs: 15/100 15/120 13/130

Seated cable pulldowns, each arm operating independently, pull elbows down and into your sides: 25/100 25/100 20/110

Superset biceps:

EZ Bar curls wearing armblaster: 12/75 12/105 6/110

Standing high cable curls, one crossover cable in each hand: 25/30 20/40 20/40

Then finished with short range of motion decline crunches holding a 45lb plate: 3 sets of 50

[namtrag]

Tu group workout.

Rotated through on the following superset 3 times, then got incredibly ill feeling, almost sick to my stomach, and had to quit and lie down while the others kept working out. They said I was pasty and in a cold sweat. My heart beat was a pretty shallow as well. I suspect it is a side effect of the prostate medicine I am on (Uroxatral), an alpha blocker.

Leg extensions: 25/75 25/100 25/125

High low cable crossover flys: 3x20/50lbs

Tricep pushdowns with rope: 3 sets of 50 with 25 lbs on the machine

Calf raises using leg press sled: 3 sets of 50 at 150lbs

Called urologist and he recommended taking the medicine at bedtime instead of in the morning, and see if the side effects keep occuring.

[Bob45]

Those prostate meds suck! Have you cut out spices, mainly onions? Also acidy stuff. It makes a huge difference. Go to an endocrinologist.

[namtrag]

Hey Bob!

I have cut out the diet soda completely (from 6-8 per day), greatly reduced my coffee to about 1 20oz cup a day, instead of 3, and am drinking a lot more water. He also recommended eating as little acidic food as possible.

Getting old sux!

BTW, what would the benefit of endocrinologist be for BPH (enlarged prostate)?

[namtrag]

Th group with chiro

Superset, rotated through 3 times:

SLDL: 12/135 12/185 12/235
4 way neck machine: 15/25 15/50 15/50
Leg curls:12/75 12/75 12/75
Decline bench crunches: 3 sets of 50 holding a 45 lb plate

Superset 2:

BB Shrugs: 10/365 6/405 8/405
Hanging 30 seconds in halfway contracted pullup position: 3 times
EZ Bar armblaster curls: 10/110 10/110 10/130
Hammer curls: 12/30 12/35 12/35

[storm1507]

Hey Bob!

I have cut out the diet soda completely (from 6-8 per day), greatly reduced my coffee to about 1 20oz cup a day, instead of 3, and am drinking a lot more water. He also recommended eating as little acidic food as possible.

Getting old sux!

BTW, what would the benefit of endocrinologist be for BPH (enlarged prostate)?

CAFFEINE WITHDRAWL SUCKS!!!!

Hope you are making it though OK.

[namtrag]

I forgot all about that, no wonder I had a few days of feeling like crap!

[Bob45]

Hey Bob!

I have cut out the diet soda completely (from 6-8 per day), greatly reduced my coffee to about 1 20oz cup a day, instead of 3, and am drinking a lot more water. He also recommended eating as little acidic food as possible.

Getting old sux!

BTW, what would the benefit of endocrinologist be for BPH (enlarged prostate)?

Sorry I miised this. Unbalanced hormones will do it. A lowering Test level and elevated Estrogen. Just because test is in the normal range doesn't mean everything is fine. Another thing I thought of.... Sucralose and Aspartame affected my prostate bigtime! I had to buy the natural protein powders. It is in a lot of things. Diet sodas, protein bars, powders, a lot of people like it in their coffee. Just another thing to try.

[UCANDOIT]

Hi Mike

Nice to see all the great wo's. Great big WOW on the squats, 405......

Enjoy the rest of the weeks wo's

Marcos
:D

[namtrag]

Back from the dead, actually I was in Las Vegas last week for a conference. Did no exercise, plus ate like crap. I am really getting fat again! But this week, I have gotten back into the saddle pretty well.

Monday, I worked out for the first time in 10 days, and it showed. I felt really winded pretty quickly as I tried to do legs.

I did barbell squats: 12/135 12/175 10/205 10/205

Then BB SLDL's: 10/135 2x10/185

Then bench step ups, 20 each leg, holding a 65 lb weight on leg: 2 sets

I did 20 minutes of cardio Monday evening.

Tuesday took off

Wednesday did some chest and shoulders

DB Bench Press: 2x12x45, 12x50 12x60

Seated db shoulder press, no back support: 12x35 12x35 12x40 8x40
Alternating front db raises, pouring motion at top: 3 sets of 10 using 15lbs, slow and deliberate.

Side db raises, one arm at a time, holding onto the crossover machine with one arm, feet at base, leaning out so my body was at a 45 degree angle: 3 sets of 12 with each arm, 15lbs

Wide Grip Upright Rows to the Sternum: 3 sets of 12 at 70lbs

Dips: 4 sets of 15

[whatnow5]

Back from the dead, actually I was in Las Vegas last week for a conference. Did no exercise, plus ate like crap. I am really getting fat again! But this week, I have gotten back into the saddle pretty well.

Monday, I worked out for the first time in 10 days, and it showed. I felt really winded pretty quickly as I tried to do legs.

I did barbell squats: 12/135 12/175 10/205 10/205

Then BB SLDL's: 10/135 2x10/185

Then bench step ups, 20 each leg, holding a 65 lb weight on leg: 2 sets

I did 20 minutes of cardio Monday evening.

Tuesday took off

Wednesday did some chest and shoulders

DB Bench Press: 2x12x45, 12x50 12x60

Seated db shoulder press, no back support: 12x35 12x35 12x40 8x40
Alternating front db raises, pouring motion at top: 3 sets of 10 using 15lbs, slow and deliberate.

Side db raises, one arm at a time, holding onto the crossover machine with one arm, feet at base, leaning out so my body was at a 45 degree angle: 3 sets of 12 with each arm, 15lbs

Wide Grip Upright Rows to the Sternum: 3 sets of 12 at 70lbs

Dips: 4 sets of 15

I haven't checked this log in forever! Its good to see that you are getting back into things. Just get right back and dont look back!

[BergMuscle]

Monday, I worked out for the first time in 10 days, and it showed.

The good part is always how fast you find you're back in top form again. Good workouts; Wednesday looked like a really great session!

[Bob45]

Merry Christmas!

[justtryn]

MERRY CHRISTMAS, MIKE!!

[jspirate]

Merry Christmas Mike.

http://www.theodoresworld.net/pics/1106/merrychristmasmyfriendImage2.jpg

[BergMuscle]

Mike, Merry Christmas!!!