WrongSideof40's progress

[WrongSideof40]

Making progress so far ...

Last cycle resulted in 12 lbs of muscle added and 20 lbs of fat gone.

Just starting the next cycle.

[WrongSideof40]

Lat Pull-downs 2x6 150
"V"-Bar Pull-downs 2x6 100
Dumbbell Rows 2x6 60

Alternating Dumbbell Curls 2x6 35
Straight Bar Curls 2x6 80

Dumbbell Wrist Curls 1x10 25
Reverse Wrist Curls 1x10 25

[WrongSideof40]

Flat Dumbell Bench Press 3X6 80
Incline Dumbbell Bench Press 2X6 60
Dips 2X6 80
Military Barbell Press 2x6 80
Lateral Dumbbell Raises 2x6 30
Lying Tricep Extensions 2x6 80
Cable Push-downs 2x6 195

[WrongSideof40]

Squats 3x6 185
Leg Press 2x6 360
Leg Curl 2x6 90
Standing Machine Calf Raises 2x6 360
Leg Press Calf Raises 2x6 360
Cable Rope Crunches 2X12 195
Crunches (weighted) 2X10 100

[pastorgbc]

From someone who is on the "wrong side" as well, welcome to the world of journaling.

The workouts look good. I'm anxious to see all the progress you will be making.

Ray

[WrongSideof40]

Average for the week:

Cals per day: 2875
Fat per day: 93 g (two servings of muscle milk per day, slight allergy to artificial sweetners limits choices)
Carbs per day: 328g (mainly whole grains and vegetables, limited or no refined sugar)
Protein per day: 180g (more than this has been giving me trouble in certain body functional output area's)

Cutting Cals are 2800 to 3000 depending on calculation method.

[Hibiscus09]

You look younger than the right side of 40 in your avatar. :) Just be glad you get to hang out with all the hottie right side of 40s that post here! :D

Great job gaining 12lbs of muscle and losing 20lbs of fat! That's impressive!

Good luck to you this time around!

[WrongSideof40]

From someone who is on the "wrong side" as well, welcome to the world of journaling.

The workouts look good. I'm anxious to see all the progress you will be making.

Ray

Hibiscus --- thanks! ... one of the encouraging things here is that most of the avatars of over 40's look more like 30 ... I'm really glad I found y'all.

[WrongSideof40]

Lat Pull Downs 2X6 - 150lbs
V Bar Pull Downs 2X6 - 100lbs
Dumbbell Rows 2X6 - 80lbs
Alternating Dumbbell curls 2X6 - 35lbs
Straight Bar Curls 2X6 - 80lbs
Barbell wrist curls 2X6 - 60lbs
Dumbbell wrist curls 2X6 - 25lbs

[WrongSideof40]

From someone who is on the "wrong side" as well, welcome to the world of journaling.

The workouts look good. I'm anxious to see all the progress you will be making.

Ray

Thanks Pastor ...

I really appreciate the encouragement!

[Spitfire-1]

Look forward to seeing you reach your goals.

paul

[frogbacks]

Sideof40,

Could you please post your 1st cycle and now your 2nd cycle.

I'm 42, 223Lbs, 5'11" with similiar bodyfat.
Younger - was an athelete, Would like to change course and get in shape for the years to come.

Thanks and Keep Up the Pump!

[WrongSideof40]

Sideof40,

Could you please post your 1st cycle and now your 2nd cycle.

I'm 42, 223Lbs, 5'11" with similiar bodyfat.
Younger - was an athelete, Would like to change course and get in shape for the years to come.

Thanks and Keep Up the Pump!

This was the last week from my 1st Cycle

Monday
Flat Dumbbell Bench Press 3x6 @ 75's
Incline Dumbbell Bench Press ( 25 to 30 degrees) 3x6 @ 55's
Decline Bench Press 2x6 @ 195
Squat machine 3x6 @ 450
Leg Press 2x6 @ 360
Leg Extension 2x6 @ 55
Standing Machine Calf Raises 2x6 @ 450
Leg Press Calf Raises 2x8 @ 360

Tuesday - Cardio Interval Training for at least 20 minutes

Wednesday
Straight Bar Curls 2x6 @ 80
Alternating Dumbbell Curls 2x6 @ 40's
Cable Curls 1x6 @ 110
Cable Push-downs 2x6 @195
Cable Tricep Extensions 2x6 @ 150
Dumbbell Kick-backs 1x6 @ 50
Seated Barbell Wrist Curls 2x8 @60
Dumbbell Wrist Curls 1x8 @ 35
Leg Raises 2 x 15
Cable Side Crunches 2 x 10 @195
Crunches (weighted) 2x10 @ 120

Thursday - Cardio Interval Training for at least 20 minutes

Friday
Military Barbell Press 3x6 @ 90
Seated Dumbbell Press 2x5 @ 55's
Standing Side Lateral Dumbbell Raises 2X6 @ 35's
Barbell Shrugs 2x6 @ 235
Upright Rows (close grip) Cable machine 2x6 @ 150
Lat Pull-downs (in front) 3X6 @ 165
Iso Lateral Hammerstrength low row 2x6 @ 250
Dumbbell Rows 2x6 @ 80's
Hyper Extensions (Weighted) 2x6 @ 45

Saturday - Cardio Interval Training for at least 20 minutes

As for Diet, I ate an average of 1800 cals per day with Sunday as a cheat day. No Alcohol, 180 g of Protein, as close to 40% 40% 10%.

I stalled out on progress at about week 4, since then I've figured out that i wasn't eating enough.

For Cycle 2 I'm going up to 2400 cals per day average, 180g protein per day, less than 20% fats.

I also pulled my back at the end of Week 8 ... since then, I have figured out that i tried to do too much too soon. I have a slightly less agressive lifting program and slowing down on the cardio just a bit.

[WrongSideof40]

Monday
Lat Pull-downs 2x6
"V"-Bar Pull-downs 2x6
Dumbbell Rows 2x6

Alternating Dumbbell Curls 2x6
Straight Bar Curls 2x6

Barbell Wrist Curls 1x10
Dumbbell Wrist Curls 1x10

Tuesday - 20 Minutes Cardio

Flat Barbell Bench Press 3x6
Incline Dumbbell Bench Press 2x6
Dips 1x6

Military Barbell Press (in front) 2x6
Standing Side Lateral Dumbbell Raises 2x8

Lying Tricep Extensions 2x6
Cable Push-downs 2x6

Thursday - 20 Minutes Cardio

Friday
Powerlifter Squats freeweight 3x6
Leg Press 2x6
Leg Curl 2x6

Standing Machine Calf Raises 2x8
Leg Press Calf Raises 1x8

Cable Rope Crunches 2x12
weighted Crunches 2x10

Saturday - 20 Minutes Cardio

Diet @ 2400 cals per day, 180 g protein (limited by tolerance), 50% 30% 20%

[Chubby Mom]

Wellcome WS40 Looks like your doing a great job so far :)

[WrongSideof40]

My Son and I went Backpacking over last weekend .... fitday.com tells me I burned over 4000 cals for Saturday and Sunday over 14 rugged miles.

Monday - Sore from the Weekend

Tuesday -

Lat Pull-downs 2x6 -150
"V"-Bar Pull-downs 2x6 - 150
Dumbbell Rows 2x6 - 80's

Alternating Dumbbell Curls 2x6 - 35's
Straight Bar Curls 2x6 - 80

Barbell Wrist Curls 1x10 - 25's
Dumbbell Wrist Curls 1x10 - 25's

Wednesday
Flat Barbell Bench Press 3x6 - 205
Incline Dumbbell Bench Press 2x6 - 60's
Dips 1x6

Military Barbell Press (in front) 2x6 - 90
Standing Side Lateral Dumbbell Raises 2x8 - 40's

Lying Tricep Extensions 2x6 - 90
Cable Push-downs 2x6 - 195

Thursday - Rest Day

Friday
Squats freeweight - knees have been giving me trouble - 3x10-135 lbs. Thinking about low mass mid reps for a while to build joints and tendons.
Leg Press 2x6 - 360
Leg Curl 2x6 - 90

Standing Machine Calf Raises 2x8 - 540
Leg Press Calf Raises 2x8 - 360

Cable Rope Crunches 2x12 - 195
weighted Crunches 2x6 - 100#

Saturday - Rest Day

Sunday - Planned - 2 hours of Day Hiking - moderate terrain - 15lb pack.

Eating:

Pretty clean all week. Up at 5 am, workout at 6am, home by 7pm, bedtime at 9-9:30. 4 meals at 40/40/20 during the day, 1 meal in evening at 30/40/30 with family, Musclemilk at bedtime. Protien sources: Turkey, Chicken, Tuna, Musclemilk, less than 10% beef. 1 Cheat meal on Sunday. 2400 cals average per day, 35/40/25 average nutrition mix for the week.

Notes: Good progress for the week ... bench has increased this cycle by 45lbs, Military press by 10 lbs, Rows by 10 lbs.

[WrongSideof40]

I keep making good progress ...

I followed the thread about intensity and it got me thinking. I lift without a spotter most days, so I started doing bench, Mil Press, and Incline Bench at the Smith Machine ... It relieved some type of deep seated phobia I guess .. and allowed me to crank up my bench from 80 # DB's (160) to 210 BB in two weeks, my mil press from 80 to 135 in two weeks, and my incline bench from 60# DB (120) to 175# BB in two weeks.

Talk about an intensity increase! Good thing I bought some of those BB.com handtowels!

I still feel strong too ... so I'm looking forward to more gains in the coming weeks from utilizing the Smith.

[Original Poster]

MERRY CHISTMAS

[ChocoChick]

I think I'm going to follow Chi around and just say,

R

[jspirate]

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