Middle age guy and GST.

[Reid456]

You ever consider competing? Sounds like you have a very developed physique at a lean 190lb. I think if you are over 40 you are considered in the Masters division? Maybe it's 50. Either way, I think you should. Never too old!

[pcaracer]

You ever consider competing? Sounds like you have a very developed physique at a lean 190lb. I think if you are over 40 you are considered in the Masters division? Maybe it's 50. Either way, I think you should. Never too old!

No, I'm not sure I'd have the nerve. I'll just be happy to feel comfortable with my shirt off at the pool. I was fat for so long that I'll always see myself as fat. It's hard to shake that body image. It's part of what keeps me going. I appreciate the complement.
I sure won't mind looking like I compete though and that's what I'm striving for.

[pcaracer]

Yeah.... That's why I workout at lunch! I admire the dedication to get yourself out of bed. For me, and extra hour (or more) of sleep would be all the incentive I need to skip a workout. Nice work for being tired, though! Nothing says its going to be a great day like strapping 315 pounds to your back to start it! <Not serious>

LOL, I told myself I'd add weight one plate at a time and see how it goes. I really should have done o e more set but I wimped out today.

Next week I'll hit 315 x 5 for three top sets for sure then follow with 10 reps of 250. You can hold me to it

[pcaracer]

Yesterdays small abs workout.

Weighted decline crunch

45 x 15,15,15

Db oblique crunch

90 x 10,10,10

Quick and dirty.

[pcaracer]

Weight today: 196.

Feeling puffy today. No diet change but went up 5 pounds in 4 days. I'm sure I'll purge off a few in a day or so. Seems my regular weight swings happen on a bulk too, just bigger.

Press day

Incline press

135 x 6
165 x 6
195 x 1
220 x 6
220 x 6 +1
220 x 4 +1
220 x 3. Still shooting for 6 across. Got a ways to go.
195 x 8

Incline fly

PWO 65 x 6,6,6,5. Still hard.

Rope press

75 x 6,6,6,7. Will bump again to 76.25

V bar row

165 x 6,6,6,6

Hammer curls

47.5 x 6,6,6,6

Bent shoulder fly

15x 8
20 x 8
25 x 8

Slow start but finished strong. Press is slowly improving. I'll drop weight next week and do my 8-10 rep routine for a week then back to the heavy.

Time to eat!

[FastCatChamp]

Eating??????

Whats that?

[cgcopey]

Great workout! Have you considered swapping the Incline Flies and the Rope Presses? I like giving my chest a little rest and focus on triceps after my core press movement. Then going back to the fly movement allows me to really focus on my chest after it has recovered a little… Just a thought.

[pcaracer]

Great workout! Have you considered swapping the Incline Flies and the Rope Presses? I like giving my chest a little rest and focus on triceps after my core press movement. Then going back to the fly movement allows me to really focus on my chest after it has recovered a little… Just a thought.

Yes I have. Although I seem to be progressing on both, it may improve my MMC to do so.

I just wish I could do flat bench or dips. I did both the other day just for a medium set to see how they feel and I could do them but I could feel it in my shoulders. I don't want to get those pissed off again. They feel great right now.


Weight today: 194.25

I feel myself growing . Hope it's muscle.

Rest today.

Next week will lighten up to my 8-10 rep range for everything. I'll do that for 1-2 weeks depending on how I feel.

As for cardio, I've been lazy lately kinda on purpose but I need to get bact to it just for heart purposes. Lunges also need to come back. Abs have been at maintenance at two med sessions per week.

On call today. . Later.

[pcaracer]

Weight: 197

Going up a little too fast. Will cut calories back by 200 carbs.

That will put me back to 3250/ day

Lift

Dead lift

135 x 10
225 x 5
275 x 5
315 x 5,5,5,5,5
235 x 10.

Natural GHRs x 8,8,8,8 with body weight and push off assistance.

Calf press, leg press, leg extension circuit.
With leg presses, feet out front like a lunge

250 x 8,10,8,8,8
250 x 20,15,15,15
90 x 15,20,20,15. Up fast down slow.

Done!

[lllDBOlll]

Not to question your methods but why weigh so often? You've fluctuated 3lbs in a day, why not just do it over a week? As I said, you've been super ripped freak before so I know you know what youre doing but IMO too many weigh ins.

[pcaracer]

Not to question your methods but why weigh so often? You've fluctuated 3lbs in a day, why not just do it over a week? As I said, you've been super ripped freak before so I know you know what youre doing but IMO too many weigh ins.

I only make changes in2-3 week intervals using averages. I weigh every day as a habit. Mostly a reminder of where I've been. If I was using a daily weight to make micro changes then it would be a problem. I'm a data guy so I log it into a program that tracks it and shows trends. I'm just as strict on the food as well. Gives me something to do


This is the graph since my last cut and also shows my bulking weight change towards the end.

[jcranston]

Amen, I have quit posting weight in my journal until measurement days. I still weigh and log it everyday.

[pcaracer]

Little sore all over today. It's a good sore though.

Weight 195. This seems to be my average
Lately. Mini bulk going nicely.

Today will be work around the house and maybe an ab session later. May even hop on the elliptical as I'm home bored. All my girls are out of town at a dance comp.

I'll browse every bodies journals later.

[FastCatChamp]

Im like you Jeff....I weigh everyday at the same time and after I uhhhhh.......sit on the toilet.


||DBO|| - When you track weight on a daily basis you begin to discern patterns. Those patterns can then be manipulated. I also take my seven morning weig-ins from the week and divide by seven to get a weekly average. That way, a retention of water weight on a specific day would not be the only day that I weighed-in and cause me to question my methods.

I believe that the almost FlyerJeff who has remained as pcaracer-only Jeff does the same thing



Hope you have a good weekend Jeff. I am off to St. Louis for a wedding and to take my wife shopping on Sunday. Would it count if we both went to the mall and she shopped while I drank beer at the sports bar and watched NASCAR?

[pcaracer]

Im like you Jeff....I weigh everyday at the same time and after I uhhhhh.......sit on the toilet.


||DBO|| - When you track weight on a daily basis you begin to discern patterns. Those patterns can then be manipulated. I also take my seven morning weig-ins from the week and divide by seven to get a weekly average. That way, a retention of water weight on a specific day would not be the only day that I weighed-in and cause me to question my methods.

I believe that the almost FlyerJeff who has remained as pcaracer-only Jeff does the same thing



Hope you have a good weekend Jeff. I am off to St. Louis for a wedding and to take my wife shopping on Sunday. Would it count if we both went to the mall and she shopped while I drank beer at the sports bar and watched NASCAR?

That actually sounds like an awesome weekend. I had the chance to hang with my girls in Dallas but I'd be trapped at a dance clinic by myself with no beer. I stayed home to do all m honey do's

[lllDBOlll]

I see where your coming from with the daily weighs to get an average. I'd get told off if I weighed every morning, gf already thinks I have a body issue

[ironwill2008]

Mini bulk going nicely.

Good deal.

Today will be work around the house and maybe an ab session later. May even hop on the elliptical.

Same thing for me today. Except the ab thing. And the elliptical.

[pcaracer]

I see where your coming from with the daily weighs to get an average. I'd get told off if I weighed every morning, gf already thinks I have a body issue

Ha, my wife is still unconscious when I get up.

Good deal.



Same thing for me today. Except the ab thing. And the elliptical.

Well, I did say maybe .

Amazing working around the house can burn a few calories. Heck just caring all my tools all over he place is like a light complex workout. Worked up a good sweat today.

Tomorrow is pull day... One of my favorirtes.

[jcranston]

I understand that, my car/motorcycle toolbox weighs a good 50-75lbs...

[slytheslayer]

all this talk about weight, makes me want to eat some more!! lol

Im up to around 193-194ish!! Gettin big!! haha

[lllDBOlll]

Great how you can burn extra cals outside of the gym. Since I started training and my strength has improved I've found jobs at work easier. I can now remove 45kg heads off our gensets without the aid of chain blocks... Awww yeah!

[pcaracer]

I understand that, my car/motorcycle toolbox weighs a good 50-75lbs...

Yup, I built a simple wooden stand for a reptile cage using 2x4s and a sheet of plywood. It wasn't light. Today I will change out 3 brake lines on my jeep I just sold. That should be fun after 4 sets of seated press

all this talk about weight, makes me want to eat some more!! lol

Im up to around 193-194ish!! Gettin big!! haha

I was 194 this morning. About time to caliper myself to see how much of it is fat. I'm guessing 2# water, 1# fat, 1# muscle

Great how you can burn extra cals outside of the gym. Since I started training and my strength has improved I've found jobs at work easier. I can now remove 45kg heads off our gensets without the aid of chain blocks... Awww yeah!

yes for me too. Even picking up awkward loads is a lot easier. Even moving patients at work is a lot easier. He'll, compared to how I was 3 years ago, I'm just happy to be able to stand up with out pushing off on the table in front of me!!

[pcaracer]

Calipers after 5-6 weeks of bulking read 11.5%. All of the increase is around my navel. My measurements on pecs, and legs did not change.

Strength seems to be getting better.


Pull day


Over hand pull ups

Blue band warm up
197 x 6
197 x 4
215 x 1
220 x 1
230 x 1
220 x 6,6,6,6.
197 x 9.AMRAP. ran out of gas.

Bent BB rows

195 x 6,6,6,6. Happy about pulling body weight on these.

Incline curls

42.5 x 6,6,6,6. last rep really slow.

Seated press

127.5 x 6,6,5,3. Shoulders gave out. What a burn.

Skull crushers / standing curls. Just went back and forth.

117.5 x 6,6,6,8 skulls

Curl
50 x 6
50 3/8ths x 5,4

Incline flys

PWO 65 x 6,6,6,6. Last few tough to finish.

Felt great today.

[jcranston]

Awesome progress on the bulk! Great looking session too!

[pcaracer]

Today was a growth AKA rest day!

Weight 194.8. Been stable for a bit at this weight.

Tomorrow is squats.

Probably will hit it in the afternoon as I'm on call tonight.

Plan to squat 320 to finish up my heavy weeks. Then it's a couple weeks at the 10 rep range.

[pcaracer]

Another rest day. Two n a row. Squats in the morning. Just got too busy. Think the time off would do me some good any way.

[FastCatChamp]

It's a marathon as you know. Rest up a bit and get ready.

Have a good week.

[pcaracer]

Yup, I've come so far. My wife commented that I've never been built like i am now at 43. We got married 16 years ago. I now weigh the same as when I got married but way leaner, stronger and more muscular. I will keep moving forward.

SQUATS:

Single leg leg-press

Warm up sets....

Working sets:

295 x 6,6,6,6

Squats

135 x 4
225 x 4
315 x 5,5,5 plus 1 set. Will work towards 4 sets when I come back to this rep range.

Calf press

250 x 10,10,10,8 plus two negatives.

Decline crunch
BW x 20
25 x 15,15,15

Felt good today.

Next week my rep range will go back to 8-10.

[jcranston]

Looking good! Keep up the hard work and dedication. Praise from the wife always helps!

[pcaracer]

Press 10 rep week

Incline press

45 x 10
135 x 6
155 x 4
170 x 10,10,9,9

Incline fly

45 x 10,10,10,10

Rope press

55 x 10,10,10,10

V bar cable row

125 x 10,10,10,10

Hammer curl

30 x 10,10,10,10

Bent shoulder fly

25 x 10,10,10,10

All reps had a slow negative. No racing through the sets. MMC was the focus. All sets were hard on last two reps. Failed on rep 10 in the Inc press on the last two sets. Rest times @ 2 min.

Rest/ growth day tomorrow many with an abs workout snuck in if time. On call again.