Todd's 2009 - I'm 40 and I'm turning up the heat Journal!

[Todd_A]

For the year and a half or so I have really gone nowhere with my training. I lost a bunch of weight, then put some back on trying to bulk and lost a lot more weight cutting again, and recently half-assed a bulk atempt again which turned out to be an excuse to eat crap all the time.

I'm sick of riding a roller coaster with this and ending up in the same exact place I Was a year before, so I am making a change. I was concerned with too much fat gain if I bulked before, and I Am concerned with too much muscle loss if I cut. Well, the heck with all that! I am going for it!

I changed things up starting today. I am going to follow this program for the 12 weeks here: http://www.bodybuilding.com/fun/beast54.htm

I am also going to follow the diet involved for the most part. It is rather hard to follow those exactly , but I can get my calories and macros to match extremely close, so I am doing that.

I keep everything I eat in a spreadsheet, and all my workouts I write down, so the only problem I can see wiht compiling a Journal here is making sure I transfer information here regularly. Last year's journal sort of fell apart after several months, but since this is a 12 week program, maybe I can stick to this for the 12 weeks religiously too!

Here we go!

[rpaul11]

Good luck Todd.

Once I get the go ahead to start pushing things at the gym I'll be using the same diet I think. My weight plan will be a little different however.

Again. Good luck.

[Todd_A]

Originally Posted by rpaul11

Good luck Todd.

Once I get the go ahead to start pushing things at the gym I'll be using the same diet I think. My weight plan will be a little different however.

Again. Good luck.

Thanks!

I hope you get cleared quickly. I know it sucks to sit there waiting for it!

[Todd_A]

12/29/2008

This is Week 1, Day 1 on the program.

Squats: (warmup)
Bar/16x1
95/8x1
135/6x1
185/4x1

Squats: (Work Sets)
205/3x10

Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.8, Cals - 183


***Format is weight/(number of reps) x (number of sets), so 205/10x3 would be 205 pounds for 10 sets of 3 reps.

[rpaul11]

Originally Posted by Todd_A

12/29/2008

This is Week 1, Day 1 on the program.

Squats:
Bar/16x1
95/8x1
135/6x1
185/4x1
205/3x10

Cardio:
30 minutes on treadmill walking with steep incline


***Format is weight/(number of reps) x (number of sets), so 205/10x3 would be 205 pounds for 10 sets of 3 reps.

I thought the plan calles for 10 sets of 3 reps? or are you working on finding your 3 rep max??

Originally Posted by Todd_A

Thanks!

I hope you get cleared quickly. I know it sucks to sit there waiting for it!

I got a few months to go....no less than 2 I would think

[ectoBgone]

Hey good to see you journaling. Being stuck is extremely frustrating. I hope you're able to dig out of it with your renewed focus. Starting a journal is definitely a good move. Lots of folks here who can help with solid, objective advice. Good luck man, I'll be following.

[Todd_A]

Originally Posted by ectoBgone

Hey good to see you journaling. Being stuck is extremely frustrating. I hope you're able to dig out of it with your renewed focus. Starting a journal is definitely a good move. Lots of folks here who can help with solid, objective advice. Good luck man, I'll be following.

Thanks! It's definitely great to have people rooting for you.

I always starts out with good intentions, then it sems to fall apart. I'm hoping to stay focused on it better this time. I think this journal will help, along with the fact that it is only a 12 week long program I am following for the first "step".... Before, my goals were somewhat vague and didn't really have a time frame either. I'm expecting more from myself this time!

[Todd_A]

Originally Posted by rpaul11

I thought the plan calles for 10 sets of 3 reps? or are you working on finding your 3 rep max??

You're right. The plan does call for 10 sets of 3 reps. All the other stuff before was the warmup and getting acclimated to the weight. I hate to start cold and I like to work my way up on the heavier stuff. I guess I didn't have to put it down, but I thought I would go ahead and include it since I put it down on my notes while lifting. That way I know what to use to warm up with next time without having to try a few things first. I probably should have broke it down though. I'll go fix it.

I got a few months to go....no less than 2 I would think

Man, that sucks! Well, time seems to be flying by for me lately, maybe it will for you too and you will be ready before you know it!

[rpaul11]

Originally Posted by Todd_A

You're right. The plan does call for 10 sets of 3 reps. All the other stuff before was the warmup and getting acclimated to the weight. I hate to start cold and I like to work my way up on the heavier stuff. I guess I didn't have to put it down, but I thought I would go ahead and include it since I put it down on my notes while lifting. That way I know what to use to warm up with next time without having to try a few things first. I probably should have broke it down though. I'll go fix it.

you know what...come to think of it...I see the x 10 on your working sets but somehow read X 1 I think I'm losing it

Originally Posted by Todd_A

Man, that sucks! Well, time seems to be flying by for me lately, maybe it will for you too and you will be ready before you know it!

Well, the injury was in late july so at this point...it's kinda like...whenever LOL

I'll be very interested to see how this workout works for you.

[Todd_A]

Originally Posted by rpaul11

I'll be very interested to see how this workout works for you.

Hopefully I will have something impressive to report!

[Todd_A]

1/5/2009

This is Week 2, Day 1 on the program.

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
105/12x1
105/10x1
145/6x1
185/3x1
200/1x1


Squats: (Work Sets)
215/3x10



Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.8, Cals - 180


*** I was able to bump the weight on the work sets up by 10 pounds over last week! SWEET!!!!

[rpaul11]

Originally Posted by Todd_A

I was able to bump the weight on the work sets up by 10 pounds over last week! SWEET!!!!

that is great. I'll be interested in seeing how long you can continue to make gains at this weight

[Todd_A]

Originally Posted by rpaul11

that is great. I'll be interested in seeing how long you can continue to make gains at this weight

Thnaks!!!

I am hoping so. I lifted at about 9PM last night after a frustratign drive to drop my son off to my ex-wife. It was an hour each way, so 2 hours in the rain with traffic. I went ahead and lifted since I didn't want to screw up my schedule, butI was spent early on. I think I could have done a little more actually if I had been fresh. I am thinking about swapping to morning lifting again to try and maximize gains and intensity through freshness. That is the plan anyway. I still need to get enough sleep each night. So we will see ifI can get my schedule correct.

[BergMuscle]

Originally Posted by Todd_A

*** I was able to bump the weight on the work sets up by 10 pounds over last week! SWEET!!!!

Oh yeah! Stuff like that really keeps me motivated. 10# increases are great, even with a large compound lift.

[Todd_A]

Originally Posted by BergMuscle

Oh yeah! Stuff like that really keeps me motivated. 10# increases are great, even with a large compound lift.

YEah man, isn't it awesome? I am very pleased to far. I made increases on everything on today's workout also! It was tough. It was killer! But, I kept pushing and I'm liking the results so far. I can't wait to see if I can keep moving things up next week also.

[rpaul11]

Originally Posted by Todd_A

YEah man, isn't it awesome? I am very pleased to far. I made increases on everything on today's workout also! It was tough. It was killer! But, I kept pushing and I'm liking the results so far. I can't wait to see if I can keep moving things up next week also.

I'm sure you can....you just gotta want it

[Todd_A]

Originally Posted by Todd_A

1/5/2009

This is Week 2, Day 1 on the program.

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
105/12x1
105/10x1
145/6x1
185/3x1
200/1x1


Squats: (Work Sets)
215/3x10



Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.8, Cals - 180


*** I was able to bump the weight on the work sets up by 10 pounds over last week! SWEET!!!!

1/12/2009

This is Week 3, Day 1 on the program.

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
Bar/15x1
135/8x1
185/4x1


Squats: (Work Sets)
225/3x10 + 10 pounds



Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.2, Cals - 150


*** Again, I was able to bump the weight on the work sets up by 10 pounds over last week. Only problem was that I was hesitant to go as low so I didn't get down quite as far as I could on every set. I felt "worn out" going into the workout. Wasn't as pumped as I usually am. Not sure why. Not sure if I should stay at this weight next week and attempt to go lower on all reps/sets, or just move up anyway. I have much DOMS from Saturday's workout still also.

[rpaul11]

Originally Posted by Todd_A

1/12/2009

This is Week 3, Day 1 on the program.

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
Bar/15x1
135/8x1
185/4x1


Squats: (Work Sets)
225/3x10 + 10 pounds



Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.2, Cals - 150


*** Again, I was able to bump the weight on the work sets up by 10 pounds over last week. Only problem was that I was hesitant to go as low so I didn't get down quite as far as I could on every set. I felt "worn out" going into the workout. Wasn't as pumped as I usually am. Not sure why. Not sure if I should stay at this weight next week and attempt to go lower on all reps/sets, or just move up anyway. I have much DOMS from Saturday's workout still also.

if it were me (which it isn't) I would keep the weight till you can go all the way down. If you can't get the full ROM...you moved up too quick. IMHO

[Todd_A]

Originally Posted by rpaul11

if it were me (which it isn't) I would keep the weight till you can go all the way down. If you can't get the full ROM...you moved up too quick. IMHO

Yeah, that is my line of thinking too. My thoughs were that since I didn't have a really pumped up feeling going into this workout, that I might have not been performing up to par with where I should have been, and that I might be on track next week. I will probably stay at the same weight at least for a few sets and if it seems too easy, I'll move it up then maybe.

Something that is wierd for me is that I am still currently benching more than I am squatting. I went a long time neglecting the squats all together, so that explains it, but I would think the squat would catch up pretty fast and pass up the bench. Not the case so far.

[Todd_A]

1/19/2009

Week 4, Day 1

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
Bar/15x1
135/6x1
205/3x1
225/1x1

Squats: (Work Sets)
235/3x10 + 10 pounds



Cardio:
15 minutes on treadmill walking with steep incline, speed - 1.8, Cals - 70


*** Workout started slow as my mind was not fully focused on the task at hand. The weight felt heavy and I had that irritating feeling inside that I had moved up too much. I think I didn't give myself enough warmup/acclimation today because after the second set, I took a longer break (close to 5 minutes) and after that for the rest of the sets the weight felt lighter and I was more focused when I was lifting. Being focused has a LOT to do with the results of the workout! Lower back was giving me a bit of a hard time but not terrible, but the legs, glutes and hams had plenty of strength to do this. I think I am held back primarily because of my lower back on Squats and Deads at this point. That is usually the weak link that tends to cause me to have to stop or lighten up in the past so far.

[rpaul11]

[QUOTE=Todd_A;276250021. Being focused has a LOT to do with the results of the workout! .[/QUOTE]

you got that right.

[QUOTE=Todd_A;276250021I think I am held back primarily because of my lower back on Squats and Deads at this point. That is usually the weak link that tends to cause me to have to stop or lighten up in the past so far.[/QUOTE]

that strength will come bud...keep at it.

[Todd_A]

Originally Posted by Todd_A

1/19/2009

Week 4, Day 1

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
Bar/15x1
135/6x1
205/3x1
225/1x1

Squats: (Work Sets)
235/3x10 + 10 pounds



Cardio:
15 minutes on treadmill walking with steep incline, speed - 1.8, Cals - 70


*** Workout started slow as my mind was not fully focused on the task at hand. The weight felt heavy and I had that irritating feeling inside that I had moved up too much. I think I didn't give myself enough warmup/acclimation today because after the second set, I took a longer break (close to 5 minutes) and after that for the rest of the sets the weight felt lighter and I was more focused when I was lifting. Being focused has a LOT to do with the results of the workout! Lower back was giving me a bit of a hard time but not terrible, but the legs, glutes and hams had plenty of strength to do this. I think I am held back primarily because of my lower back on Squats and Deads at this point. That is usually the weak link that tends to cause me to have to stop or lighten up in the past so far.

1/26/2009

Week 5, Day 1

"Squats" Day

Format: weight / reps x sets


Squats: (warmup)
Bar/15x1
135/6x1
205/3x1
235/1x1

Squats: (Work Sets)
245/3x9 + 10 pounds
225/3x1 - 20 pounds in order to go way deeper



Cardio:
30 minutes on treadmill walking with steep incline, speed - 2.1, Cals - 130

[verti-guy]

Originally Posted by Todd_A

I am also going to follow the diet involved for the most part. It is rather hard to follow those exactly , but I can get my calories and macros to match extremely close, so I am doing that.

I keep everything I eat in a spreadsheet, and all my workouts I write down, so the only problem I can see wiht compiling a Journal here is making sure I transfer information here regularly.

Here we go!

Thanks for the welcome! It is tough not being a teenager anymore and I see a lot of me in your comments in your journal.

What kind of spreadsheet do you track your diet in? My wife and I use Sparkpeople.com and we love it.

Your shed is AWSOME! We turned our dineing room into our gym but havent started anchoring gear to the walls yet...LOL.

Keep up the good work friend....it looks like you have it figured out.

[Todd_A]

Originally Posted by verti-guy

Thanks for the welcome! It is tough not being a teenager anymore and I see a lot of me in your comments in your journal.

What kind of spreadsheet do you track your diet in? My wife and I use Sparkpeople.com and we love it.

Your shed is AWSOME! We turned our dineing room into our gym but havent started anchoring gear to the walls yet...LOL.

Keep up the good work friend....it looks like you have it figured out.

I use a regular spreadsheet I made up myself in excel. I can send you a copy of it if ya want. PM me your email and I"ll shoot you a copy of it with everything I have eaten in the last year and a half in it already and a little explanation. once I make up a good day, I just copy it and repeat it through the week and I can swap things out here and there and see how it effects the day's totals and macros instantly. it is pretty manual, but once you get used to using it, it can be very effective.

I use just general searches on the internet to find the nutrition info on restaurant foods and then I get other stuff from the labels on foods I prepare at home. I have a few things like oatmeal figured up where I can just change the weight in grams and it changes all the macros and such to match.