Middle age guy and GST.

[cgcopey]

Looking good! How's the shoulder holding up? BTW, I like doing about 2 minutes between sets myself. I've tried a lot of different rest schemes, and that just seems to work best for me...

[pcaracer]

Looking good! How's the shoulder holding up? BTW, I like doing about 2 minutes between sets myself. I've tried a lot of different rest schemes, and that just seems to work best for me...

Shoulders are great. I tried a little flat bench and flys...no go there as I can just feel the pressure in my AC joint and it would get pissed off quick if I worked them at that angle. Oh well. My chest is growing lie I like so no complaints here.

The 8-10 rep range felt good yesterday. Ill progress up quickly n that range as well. I started conservative on most lifts. I'll alternate back to heavy 4-6 in a couple weeks. Plan is to switch between these two during this bulk.

Today will be a little 30 min ab workout and maybe a light cardio session. Maybe as a outside run if the weather is not too bad. Good to get outside to clear your head.

[pcaracer]

Lift


Warm up 5 min treadmill 10 deg incline at 3mph to warm the hammies

Dead lift

135 x 10
225 x 10,10,10,10

Natural GHRs

BW x 8,8,8,8.

Calf press
Both legs

225 x 20,20,20,15. All slow.

Leg extensions

100 x 20,20,20,20

Winding down the month with less load and more reps. I'll be out racing from Thursday through Sunday night this week so a mini deload is coming up.

Weight is a stable 195. I'll add 200 calories once back from the race weekend. I feel like I've added very little fat.

[jcranston]

Sounds like a have this bulk in a lockdown my friend! Keep up the excellent work.

[ironwill2008]

Winding down the month with less load and more reps. I'll be out racing from Thursday through Sunday night this week so a mini deload is coming up.

gj getting in some work.

Good luck at the races; tighten up that seat belt.

[pcaracer]

Sounds like a have this bulk in a lockdown my friend! Keep up the excellent work.

Bulk continues until the first of May. Then I'll start training for my usual 5 k race. I may consider the 10 k race but it's a killer. Last 2 miles is all up hill with about a 10 to 12%grade. The 5k is hilly as well. Subtract 2-3 minutes off your usual flat time on this one. I'll also d a slight cut during this training to lighten up for the race. Thinking about pulling 5-7 pounds off in 8 weeks. With the running this should be no problem.

gj getting in some work.

Good luck at the races; tighten up that seat belt.

Thanks. I hope to get some PRs at the track. Working into a de load late this week. Leaving Thursday for the track. I'll post a few pics from the track while there. Shoulders usually get a good workout while driving.

[pcaracer]

Pull

Pull ups

BW = 199 during the workout. Am body weight was 195

BW x 10,10,7 with 3 negs, 4 +4 negs.

Bent BB row

155 x 10,10,10,8

Incline curl

35 x 10,8,6,6. Arms were feeling trashed from high rep pulling. Running out of gas.

Seated press

115 x 8,8,6,4. Shoulders on fire

Skull crushers

80 x 10,10,10,10

Incline fly

50 x 10,10,10,10. Great MMC here.

Squat nxt up then off to the races.

[jcranston]

Looking good!!!

I'm thinking about doing a 5k with the wifey, we shall see if I work myself up to that kinda distance.

[FastCatChamp]

Looking good!!!

I'm thinking about doing a 5k with the wifey, we shall see if I work myself up to that kinda distance.

If I suggested that to my wife I would get a Dwayne Johnson eyebrow raise ala The Rock.

195 Jeff??????? Getting fat man...getting fat. lol

[mstatefan91]

Looking good!!!

I'm thinking about doing a 5k with the wifey, we shall see if I work myself up to that kinda distance.

5k run. Dang, I'm barely surviving 1600 meters at the moment. Must get in better shape..

Kinda pathetic when you consider that my 5k time in High School averaged 19:30

[pcaracer]

Looking good!!!

I'm thinking about doing a 5k with the wifey, we shall see if I work myself up to that kinda distance.

You should. It wouldn't take long.

If I suggested that to my wife I would get a Dwayne Johnson eyebrow raise ala The Rock.

195 Jeff??????? Getting fat man...getting fat. lol

LOL, fulking...I've only got 6 more weeks of all this extra food. I kinda pigged out today.

5k run. Dang, I'm barely surviving 1600 meters at the moment. Must get in better shape..

Kinda pathetic when you consider that my 5k time in High School averaged 19:30

I'd kill for a 19:30. My best is 26:00 on a very hilly course and 24 on flat. I'm hoping to get into the 25s on my hilly course this 4th. We will see. I only weighed 170 pounds when I ran it that fast. I'll be running it this year at around 192 and 10%.

[FastCatChamp]

I feel like I pigged out with my first high carb day. It's damn hard to hit 2500 cals when you used to 2100-2200

[erebus197]

Note: I am not a curl monkey.

But... Wow incline curling 35 for good reps after a pull day is impressive. They're tough.

[pcaracer]

I feel like I pigged out with my first high carb day. It's damn hard to hit 2500 cals when you used to 2100-2200

I know what you mean. You may see a little bump n weight from your high carb day but then a pretty big drop in the following days. It's an impressive technique when close to 10% and stalled. I had an extra 5-600 calories last night. I was down 2 pounds this morning and looked pretty lean in the mirror. Today was 193.5 over all I'm still on track with my slow bulk.

Note: I am not a curl monkey.

But... Wow incline curling 35 for good reps after a pull day is impressive. They're tough.

I've inclined as much as 47.5 on a heavy day but after the high rep pull ups and BB rows that 35 got heavy quick. I really didn't start making progress on db curls until I got my micro plates to slowly increase the weight of my dumbbells. Jumping from say a 35 pound bell to a 40 is a big % increase.

Today is rest/ growth day. Gonna bleed the brakes in my car for this weekend and start loading.

I'll probably just take a mat and a pair of light dumbbells this weekend for some de load workouts if I have any energy left.

[pcaracer]

Squat workout

Single leg leg-press

240 x 10,10 both legs warm up.
240 x 10,10,10,10 single leg.

Squat

135 x 10
225 x 10,10,10,10

Calf press both legs

240 x 20,20,20,20

Natural GHRs
BW x 8,8,8,8

Decline crunch

35 x 10,10,10,10

De load begins until next Wednesday. Nothing until Monday.

Track pictures to follow.

[slytheslayer]

Awesome work man!

Im gonna have to do a forced deload unfortunately. Im going to the Field for a week Monday thru Friday and living in a tent...Booo No lifting out there.

[pcaracer]

Awesome work man!

Im gonna have to do a forced deload unfortunately. Im going to the Field for a week Monday thru Friday and living in a tent...Booo No lifting out there.

If there not gonna starve you then do some body weight exercise. Or just rest and grow while your gone. Be good for ya!

[pcaracer]

[pcaracer]

Got 4th over all and 1st in class in our little fun race today. Tomorrow is two sprint races and another two on Sunday.

Been eating like a mad man. Calories are being burned. I always forget how exhausting racing is, especially when you are your own mechanic.

Later.

[jcranston]

Congrats!

[pcaracer]

Today was sprint race #1 and #2. Got 1st in class in Both and 7th and 5th over all respectively. Had a good day. Maybe I'll be able to figure out how to post a in car video.

Probably only race once tomorrow so o can head home. 6 hour drive in spring break traffic.

[slytheslayer]

I am so jealous! I want a porsche so bad!

[lllDBOlll]

Sweet porker man! Good job on those races! It does take a lot out of you doesn't it!

My cars in a different league to your beast mate haha!

[pcaracer]

Awesome DBO, Doesent matter what you race, it's all awesome. Nice track sled.

I finished my third sprint Sunday with 1st in class and 7th over all. Had a great weekend of clean racing.
I usually loose 2-3 pounds in a race weekend and it's not water. I'll be down for over two weeks after. I was determined to not loose weight so I ate like a mad man, drank beer in the evening. Still lost about 1/2 a pound or so. Today's weight was 195.5

Back to the weights.

Press coming up.

On edit... Your sitting in the wrong side of the car

[pcaracer]

Press

Incline

45 x 10
135 x 6
185 x 4
225 x 6
225 x 6
225 x 5
225 x 4

This was +5# and plus 2 total reps. Looks like the rest did me some good.

Incline fly

PWO 65 x 6,6,6,6. These were a real struggle to get 6 across.

Rope press

80 x 6,6,6,5.

V bar row

170 x 6,6,6,5

Hammer curl

50 x 6,6,6,5. Very heavy.

Bent shoulder fly

25 x 10,10,10,10

Back in the groove.

Bulk continues until may 1st.

I'll check out everybodys journal to see what's been up since I've been out of town.

Later.

[slytheslayer]

Awesome work man! Hoping to get some reps with 225 on the incline myself!

[lllDBOlll]

Awesome DBO, Doesent matter what you race, it's all awesome. Nice track sled.

On edit... Your sitting in the wrong side of the car

Haha nuh uh! You guys do!

[pcaracer]

Weight: 196

10 k training is about to start

4 more weeks on a calorie excess. The running will let me eat much more on my cut towards summer and still be hitting 10% again easily by the 4th race.
I just love a plan...gives me something to shoot for rather than wandering around in the dark


Today was lift.

Dead lift

125 x 10
225 x 6
275 x 4
315 x 1
335 x 5,5,5,5. Progressing nicely. Will add a set next week then move up another 20.

Natural GHRs

BW x 8,8,8,8. ALMOST got one un assisted rep today. I'm getting stronger.

Calf press

250 x 10,10,8+2 assisted, 6+4

Leg extensions

150 x 10,10,10,10

Tonight I'll do some abs and maybe a light run.

Time to eat.

[FastCatChamp]

I like the progression scheme on the Deadlifts.

I have been doing Deads every other week, but have been keeping it light.

Today, I'd like to do Squats (155) and Deadlifts both. This deviates from my plan of not doing them together in the same week.

But, if I keep both of them light??????????

[ironwill2008]

gj on both racing and training!