Recapturing my Youth at 72

[HoustonTXMuscle]

Rotating my Wheels

For months now, I've received a lot of flack from my coach and friends regarding overtraining on Leg Day. Decided to mix thing up a bit, reduce exercises to a total of 9, reduce sets and increase weights on certain exercises.

Warm-up
10 minutes on Precor Treadmill (Incline 15, Speed 3.5)
Straight Leg Raises on Flat Bench (3 x 20)
Windsheild Wipers on Flat Bench (3 x 20 x 3 different leg positions)

Smith Barbell Squats (Wide stance):
1 x 110 x 20
3 x 190 x 15
Walking Lunges with two 20 lb dumbbells
.3 x 25
Sumo Hack Squats
3 x 180 x 15

Angled Leg Presses
1 x 200 x 15
3 x 300 x 12

Hip Adductions
3 x 230 x 15

Leg Extensions
3 x 130 x 15

Lying Leg Curls
1 x 60 x 12
1 x 65 x 12
1 x 70 x 8

Seated Calf Raises
3 x 100 x 12

Hanging Knee-ups with 5 lb ankle weights
3 x 20

Cool-down
15 minutes on Recumbent Bike, Resistance of 9

Observations:

Still not comfortable doing wide stance squats outside the Smith rack, but was able to exceed my body weight.

Walking lunges continue to be the bane of my existence on leg day. Went inside the mirrored classroom turned off the all but one of the overhead lights so that I wouldn't draw too much attention. Coordination and breathing was horrible. There were times when I found myself holding my breath. Not sure that I was always inhaling when stepping forward and exhaling as I pushed into the next lunge. The grace that I onvr had as a springboard diver in my youth is little more than a fading memory.
Cannot understand why there's such a big strength difference between seated and lying leg curls.

[ReconRon1b847077]

Just want to say you can do it OP.

A friend of mine is now 83. The other week he told me about how a decade ago (71yo) he biked a mountain in Colorado gaining 4000ft in altitude.

Unfortunately today he is suffering from a degenerative muscular disease.

But you still have time!

Best of luck.

[hazto]

Found your journal and look forward to following. Good luck on your 2012 goals.

[HoustonTXMuscle]

Just want to say you can do it OP.

A friend of mine is now 83. The other week he told me about how a decade ago (71yo) he biked a mountain in Colorado gaining 4000ft in altitude.

Unfortunately today he is suffering from a degenerative muscular disease.

But you still have time!

Best of luck.

Found your journal and look forward to following. Good luck on your 2012 goals.

Thanks, guys.

Today (Jan. 12) is an Off Day

6:30 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 3 sets of 15 crunches on the Ab Chair - 110 lbs

Yesterday - January 11, 2012

7:00 a/m. Fasted LISS cardio - 35 minutes on the elliptical again keeping my HR below 105 followed by 3 sets of 15 sit-ups with 15 lbs on a decline bench

Afternoon Workout: Back and Biceps
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Treadmill - slow 1 mile jog
3 sets of 25 Diamond Push-ups
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 20 @ 30/40/50 lbs
Rot. Cuff Ext. Cable Rotations 3 x 20 @ 30/40/50 lbs.
Rot. Cuff Int. Cable Rotations 3 x 20 @ 30/40/50 lbs.
CableShoulder Abductions to 75 deg 2 x 15 @ 30/40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 30/40 lbs.

Lat Machine Pulldowns
1 x 20 x 50 (Warm-up)
3 x 12 x 90 each arm

Seated Narrow Grip Pulldowns
1 x 15 x 90 (Warm-up)
3 x 12 x 120

One arm Dumbbell Rows
3 x 50 x 12

Reverse grip Barbell Bent Over Rows
4 x 8 x 100

Hyperextensions (Forward, Reverse, Each Side) - Unweighted
3 x 15 each position

Alternate Dumbbell Hammer Curls
1 x 25 x 15 (Warm-up)
3 x 12 x 32.5

Seated EZ-bar Preacher Curls
3 x 12 x 60

Alternate Incline Dumbbell Curls
3 x 12 x 30

Seated Alternate Concentration Curls on Preacher Bench
3 x 12 x 37.5 each arm
1 x 8 x 40 each arm

Cool-down: 15 minutes on Elliptical (Incline 5, Resistance 10)
Observations: Not much change from last Wednesday, except for increasing the weight on concentration curls. Next week, hope to increase the alternate dumbbell hammer curls to 35 lbs.

[Hibiscus09]

Your story is inspirational and you give me hope. I turned 50 this past year and thought all was lost. Kidding! It did make me twitch for a second though. haha

Great job on your workouts!! And yay for you for getting your body back into such great shape.

I hope what they say about never forgetting to know how to swim once you've learned is correct. I used to swim in middle school a lot. I have 13 siblings and I think one of us can swim. I was taught by a combo of a friend's dad and a NAACP swimming course I went to with a friend. In middle school I loved to go swimming all the time and could even dive off the high dive eventually. I stopped swimming in my early 20s when I started wearing contact lenses. Anyhoo, not to be long winded but we're building a pool right now. I'm assuming I can still swim.

Happy Thursday!

[HoustonTXMuscle]

6:45 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 3 sets of 25 diamond push-ups

Leaving the house, for my afternoon workout, my wife asked if I'd be home about the usual time. My reply was: "Affirmative, unless I get lost.

Afternoon Workout: Shoulders and Traps
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Stairmaster (Fat Burner Level 8)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 20 @ 30/40/50 lbs
Cable Lateral Raises 2 x 12 @ 20

Smith Overhead Barbell Press
1 x 14 x 90 (warm-up)
3 x 12 x 130

Smith Shrugs in Front
3 x 15 x 180

MTS Shoulder Press
1 x 20 x 50 (warm-up)
3 x 12 x 90

Dumbbell Bent-over Rear Delt Fly
1 x 12 x 25 @arm
1 x 10 x 25 @arm
1 x 8 x 25 @arm
Machine Lateral Raises (3 drop sets with 10 sec rests between wt drops)
3 x 12 x 65/50/40@

EZ Bar BB Upright Rows
3 x 12 X 70
Standing Plate Lifts
2 x 12 x 25
1 x 12 x 35
1 x 8 x 45

Seated Dumbbell Shrugs
3 x 12 x 60

Post-Lifting Cool-down
Elbow to Opp. Knee Crunches 3 set of 20 @side
15 minutes on Ellipitcal (Incline 5, Resistance 10)

Observations: Only minor changes from last Friday.

Gym was essentially empty this afternoon; at any given time there weren't more than 8 people in the wt area. Ironic thing was 3 were friends that have competed in recent shows in the Masters Over 40 class. Conversation amongst us was minimal, until we hit the locker-room after our cool-downs.

One friend wanted to talk about his Jan. meal plan. We'd used the same nutritionist up until Dec. when he switched. He was concerned about his macros/calories, losing wt and not bulking and felt it wasn't based on anything other than multiplying his bw by 17 and definitely not his RMR. Guys coming in and out of the locker-room probably thought we were a couple of nuts talking about food.

Then walking out of the gym, one of the trainers that I know real well, stopped me trying to promote new energy protein bars that they'd just gotten in. Will admit that the ones with Snickers Peanut Butter looked tempting. Told him that he knew full well my opinion of bars and then asked about the carbs and sodium. His answer was: "You don't want to know" to which I replied: "If they're that bad, I certainly don't want to eat one."

Luckily another friend stepped in about that time to cut that conversation short. He wanted me to walk out to car and look at the new performance mods that he'd finished over the holidays on his car.

40 minutes after my cool-down, I drove the 1.5 miles back home, sipping my post-workout shake.

Walking into the house, my wife remarked: "You did get lost, after all, didn't you?"

[TenThreeFive]

Hey Houston! Haha, loved the story. I wanted more information on these performance mods your buddy made on his car though? Your wife sounds pretty awesome. Nice workouts as always!

[hazto]

Nice workout, I get up at 4:00 am to do my workouts prior to work, this stopped the wife asking if I had to go to the gym this evening or how long I would be there. Looking forward to the day when I can retire and work out mid day. You are an inspiration with your volume and drive, train hard.

[HoustonTXMuscle]

Forgot to post Friday afternoon weigh-in, yesterday, which was 176 lbs.

Jan 14 - Hit the gym at 6 a.m. for 35 minutes of LISS Cardio on the Ellipitcal. Then back home for breakfast. Few hours later, after mid-morning snack and running to Nutrition Depot to restock BSN AminoX BCAAs, am back at the gym at 11:15 for what I call Catch-up Saturday for Abs and Core.

Jogged (slowly) a 10 minute mile on the treadmill.

Push-ups - 3 sets of 25

Planks - 3 x one and one-half minutes

Dumbbell Side bends
5 x 20 x 45 plate per side
Unweighted dips - 3 x 12

Kneeling Rope Crunches - 3 x 15 x 180

Unassisted Chin-ups - 3 x 8 (body wt)

Hyperextensions (Unweighted Forward, Reverse, Each Side)
3 x 15@ position

Alternate Machine Bicep Curls
1 x 12 x 30 @ arm
1 x 12 x 35 @ arm
1 x 12 x 40 @ arm
1 x 12 x 45 @ arm

Jan. 15 - Off Day - 35 minutes of LISS Cardio again this morning, except it was non-fasted.

Hey Houston! Haha, loved the story. I wanted more information on these performance mods your buddy made on his car though? Your wife sounds pretty awesome. Nice workouts as always!

Thanks. J had changed out his exhaust replacing it with LG stgreet series headers, x pipe no cats, and B&B Bullet Single tips on his 04 vette. Have 5 friends at the gym that are gearheads (cars; can remember a time, pre-computers when you didn't have to qualify the term). Luckily, our gym times don't overlap much (maybe 10 to 15 minutes at most), otherwise we'd probably waste a lot of time talking mod trash. Perhaps the funniest aspect is that we all know each others cars (appearance & performance mods) and it's easy to tell who's in the gym at a particular time based on the fact that we each tend to park in separate remote spots.

In a lot of ways, my wife is the same girl I married 46 years ago. Same dress size and weight. She does work out, but only about 3 one hr periods per week. Unlike a lot of married couples, we never workout together. In 4 years, we've probably only averaged one time/year being there at the same time and never driving there in the same car. She tolerates my having taken over "her kitchen" probably from the standpoint that she doesn't have to cook for me.

Nice workout, I get up at 4:00 am to do my workouts prior to work, this stopped the wife asking if I had to go to the gym this evening or how long I would be there. Looking forward to the day when I can retire and work out mid day. You are an inspiration with your volume and drive, train hard.

Thanks, David. From my perspective being able to work out mid-day is one of the nicest aspects of being retired. In the Summer of '10, I came out of retirement to teach summer school 5 days/wk. Big mistake, as I really hated hitting the gym which was a total mad-house between 5:30 and 9:30 p.m. BTW, do you have an on-line journal here? Searched but couldn't find one.

[hazto]

I have no journal, just follow several. I have learned more about BB following journals than any other resource I have used. I have tried 2 nutritionist that just wanted the money with no solid follow up or guidance, 3 month plans written on the 1st day. How did you find yours, you seem to be pleased. I would think it would not be difficult living in the DFW area but have been unsuccessful.

[generetired]

Curious about the benefits of the fasted LISS cardio. Was this recommended to you or did you just try it on your own?

Really like the consistency of your workouts ...

[Hibiscus09]

Nice job on the workout on the 14th and the cardio the next day!

When I contest prepped I was told to walk before breakfast. My trainer believed in the before breakfast lower intensity cardio also. I do think it helped with losing body fat. So far, I've been hit and miss with it in the morning but at about the six week mark on my plan I'm making it a must. I'm going to do a walk with my Golden for mine.

Happy Monday!

[HoustonTXMuscle]

6:15 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 300 bench crunches (slow and hard)

Non-structured CARdio - washed & detailed two cars as outside temp was 75

Afternoon Workout: Chest and Triceps
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Stairmaster (Fat Burner Level 8)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 20 @ 30/40/50 lbs
CableShoulder Abductions to 75 deg 2 x 15 @ 30/40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 30/40 lbs.

DB Incline Bench Press (7s - Run the rack and back)
10 x 30, 10 x 35, 10 x 40, 10 x 45
10 x 40, 10 x 35, 10 x 30

Barbell Incline Bench press
2 x 12 x 135
2 x 10 x 155
1 x 10 x 160
1 x 8 x 170

DB Flat Bench Press
3 x 12 x 55

DB Incline Flies
3 x 12 X 40

PecDec
12 x 130
12 x 140
12 x 150

Reverse PecDec
12 x 70
12 x 80
12 x 90

Flat Bench Close Grip Tricep Press
3 x 12 x 90

Standing Tricep Push-downs
3 x 12 x 120

Cable Rope Overhead Extension
70 x 12
90 x 12
110 x 12
Tricep Dips
bw x 12
bw+10 x 12
bw+25 x 12

Cool-down
15 minutes on Treadmill at Cross-Country Speed 4.2

Observations: Gym was unusually empty for a holiday afternoon. Mixed a few things up and started off after my warm-up with DB bench work. Hit 170 on the BB incline bench for 8 reps. Need to improve ROM at that weight.

I have no journal, just follow several. I have learned more about BB following journals than any other resource I have used. I have tried 2 nutritionist that just wanted the money with no solid follow up or guidance, 3 month plans written on the 1st day. How did you find yours, you seem to be pleased. I would think it would not be difficult living in the DFW area but have been unsuccessful.

In Nov. 2010, having lost a considerable amount of weight, I decided to take it to the next level and start working with a nutritionist to get more weight off, reduce my body fat and attempt to preserve lean muscle mass. Had lurked in the Nutrition forum here for nearly two years. Talked with one pro, two figure models and 3 amateur bb at the gym in terms of their recommendations. Came down to 2 certified Nutritionists with experience working with bb and figure/bikini models; programs, costs, etc. were comparable. Monthly measurements (body stats), including RMR, and assessments. new meal plans the first of each month. Last thing that I wanted was to just to someone with no track record working in a store-front business with little to no knowledge of cardio and fitness training programs.

[HoustonTXMuscle]

Curious about the benefits of the fasted LISS cardio. Was this recommended to you or did you just try it on your own?

Really like the consistency of your workouts ...

Thanks, Gene. Actually my nutritionist a year ago first suggested that I do fasted low intensity steady state (LISS) cardio so as to burn energy from oxidative sources (fat) versus anaerobic sources (glycogen).

Nice job on the workout on the 14th and the cardio the next day!

When I contest prepped I was told to walk before breakfast. My trainer believed in the before breakfast lower intensity cardio also. I do think it helped with losing body fat. So far, I've been hit and miss with it in the morning but at about the six week mark on my plan I'm making it a must. I'm going to do a walk with my Golden for mine.

Happy Monday!

Thanks, Diane. The way that I had LISS explained to me was as follows. The objective being to keep your heart rate between 65% and 75% of your maximum and to make sure the session last no longer than one hour. Another aspect is that you can do more than one session in a day but do not do them consecutively. I personally like mine first thing in the AM before eating anything and immediately after working out (my 15 minute cool-downs after lifting. Once again before eating anything post workout). With that said, the reason why fasting before LISS cardio seems to work is because the fat burning processes in your body are controlled by your sympathetic nervous system (SNS). The SNS is inherently activated by exercise and lack of food. The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy So, when you exercise on an empty stomach, you’re actually forcing your body to burn fat. So it’s a matter of understanding how the body uses energy sources in order to get the best cardio for fat burning.

Our body has, in laymen terms, 3 energy sources: carbs, fat and protein. Carbs (the glycogen in our muscles) is the number 1 energy source. Fat is second and Protein is third. The body, after time and intensity, will switch to one of these energy sources.
So if the intensity level is relatively low our body will switch to the second source – FAT! Fat is a great source of SLOW, long burning fuel for the body (this is exactly why animals store fat for their winter hibernations). This switch normally happens around the 10-15 minute mark (on average). The body will continue to burn fat for energy for about 1 hour but after that, due to the bodies requirement to SURVIVE and conserve, will then switch to protein.

[Bo_Flecks]

The objective being to keep your heart rate between 65% and 75% of your maximum and to make sure the session last no longer than one hour.

This is kind of a hard lesson in which to teach the regular people.

I am running the yearly Health Challenge at work, and have been doing cardio with some of the participants three days a week. At first they were surprised at how I only go at about a 2/3 max pace (pretty sure they thought I was a slacker). Of course, my goals are a little different than their's.

[HoustonTXMuscle]

Biological clock woke me at 5:30 a.m. which is not at all unusual. Stumbled to the kitchen to make coffee, all the while debating as to whether to skip cardio considering it was leg day. Not sure if it was guilt or my robotic nature, but after my usual cup of black coffee, went to the gym at 7:15 and did 35 minutes of LISS cardio on the Elliptical. Weigh-in before cardio was 176 lbs.

Afternoon Workout. Inspired by Steve's (Bo_Flecks) leg routine, decided to really switch things up a bit this afternoon.

10 minutes on Stairmaster (Fat Burner level 8)
Straight Leg Raises on Flat Bench (5 x 20)
Windsheild Wipers on Flat Bench (5 x 10 x 3 different leg positions)

Smith Barbell Squats (Wide stance):
5 x 10 x 210

Sumo Hack Squats
4 x 10 x 200
1 x 15 x 200

Angled Leg Presses (Narrow Foot Position)
4 x 10 x 320
1 x 10 x 350

Hip Adductions
5 x 10 x 235

Leg Extensions
5 x 10 x 130

Lying Leg Curls
4 x 10 x 65
1 x 12 x 65

Seated Calf Raises
5 x 10 x 100

Hanging Knee-ups with 12.5 lb ankle DB between feet
5 x 12

Cool-down
15 minutes on Recumbent Bike, Resistance of 9

Observations: Shortest leg day afternoon in months. Still hate using the Smith for wide stance squats. Moved through sets and reps at a pretty good pace and didn't find anything too brutal, except for lying leg curls. Probably an indication that I need to increase weights on certain exercises and that my hamms continue to be one the weakest parts of my legs.

[j2048]

In for the inspiration ---> kicking my butt down to the basement for a workout right away! :-)

[HoustonTXMuscle]

Today - January 19, 2012 (Off-Day)

7:15 a/m. Fasted LISS cardio - 35 minutes on the elliptical again keeping my HR below 105 followed by Hyperextensions (Forward, Reverse, Each Side) - Unweighted 3 x 15 each position (should have done these yesterday right before cool-down).

Yesterday - January 18, 2012

6:45 a/m. Fasted LISS cardio - 35 minutes on the elliptical again keeping my HR below 105 followed by 3 sets of 15 sit-ups with 15 lbs on a decline bench. No change from last week.

Afternoon Workout: Back and Biceps
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Treadmill - slow 1 mile jog
5 x 8 pull-ups (bw)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 5 x 10 x 40 lbs
CableShoulder Abductions to 75 deg 5 x 10 x 40 lbs.
Cable Shoulder Flexion to 75 deg 5 x 10 x 40 lbs.

Seated Alternate Concentration Curls on Preacher Bench
4 x 10 x 37.5 each arm
1 x 10 x 37.5 each arm

Seated EZ-bar Preacher Curls
5 x 10 x 60

Seated Narrow Grip Pulldowns
5 x 10 x 120

Lat Machine Pulldowns
5 x 10 x 90 each arm

Alternate Dumbbell Hammer Curls
1 x 10 x 32.5 each arm
4 x 10 x 30 each arm

Alternate Incline Dumbbell Curls
5 x 10 x 27.5 each arm

One arm Dumbbell Rows
5 x 10 x 55

Reverse grip Barbell Bent Over Rows
4 x 10 x 80
1 x 6 x 80

Cool-down: 15 minutes on Elliptical (Incline 5, Resistance 10)

Observations: First attempt to do 5 x 10s on Back and Bi day. Poor planning on my part in terms of time-allotment. As free-time is not my enemy from the standpoint of being retired, I prefer that my workouts not exceed one hour and 15 minutes plus the 25 minutes for warm-up and cool down. For some dumb reason, I failed to realize that adding extra sets and 35 to 45 second rest periods would result in more time than I really wanted to spend in the gym.

Warm-up: No real problem other than the fact that it took me about an extra 8 minutes to work everything in. Feel that these are extremely important so as to prevent rotator cuff injuries. Thus, I'm not willing to cut them out. Am seriously considering going back to the 3 x 12 or 3 x 15 for each.

Actual exercises: Planned these in the order listed above. As I was increasing the sets, dropped the weights to levels that I knew I could handle. No problems with the first 4 exercises. The last 4 were something else; each of the 5 sets of exercises becoming more difficult than the previous ones. Stated the hammer curls with 32.5 lbs each arm and looking in the mirror could tell that by the 8th rep that I had too much swing opposed to curl, so I dropped down to 30 lbs for the next 4 sets. Failed to get past the 6th rep on the last set of BB Bent Over Rows. As stated above, the extra sets and rest periods added more time to my time on the floor. Ended up putting off hyperextensions (which I normally do on back day) until this morning. Would really appreciate thoughts on these changes from any one reading this. Stick with it? Go back to 3 sets of 12-15 per exercise? Reduce total exercises to 3 back and 3 bi's? Ordering of exercises, wrong? Am rather thick skinned (despite it being loose) so negative comments are not going to hurt my feelings.

Additional note to the A-hole using the lat pull-down (just in case you're reading this). Finishing my NG pull-downs, I glanced over to see if the lat-pull down station was free, only to see a guy (about twice my weight) walk to the station and load six 45 lb plates on each side. He then attempted to do 1 rep at which he failed; not even 1/8 of the ROM. Then he walked off. When I went to the station, had to take 4 plates off each side and rack them. Readjusting the seat, it was obvious that he didn't even have it right for his height and size. Apologize for the vent as it probably doesn't belong here.

[ArchAngel'73]

IMO, gym conversations about the business at hand are well worth the time spent.
just try telling that to the wife!

Let's not have your reply/post about DAA go to waste...
I've read about it in a mag with backed research, read your post, now I'm re-thinking using it for me.
It is not banned in competition as far as I know of and I'm interested in a test booster...just curious as I've never used one.
What kind of legal/non-banned AI can be used to thwart the increased potential for aromatization?
or do you have another Test booster that recomendation?

Sorry to chat about this when there are so many awesome things going on in here to comment on, like your well thought out lifting, diet, and cardio.

btw--IMO journals are the right place to vent about the civilians that mess up our training.

[HoustonTXMuscle]

IMO, gym conversations about the business at hand are well worth the time spent.
just try telling that to the wife!

Let's not have your reply/post about DAA go to waste...
I've read about it in a mag with backed research, read your post, now I'm re-thinking using it for me.
It is not banned in competition as far as I know of and I'm interested in a test booster...just curious as I've never used one.
What kind of legal/non-banned AI can be used to thwart the increased potential for aromatization?
or do you have another Test booster that recomendation?

Sorry to chat about this when there are so many awesome things going on in here to comment on, like your well thought out lifting, diet, and cardio.

btw--IMO journals are the right place to vent about the civilians that mess up our training.

Brian, The DAA supplement that he suggested that I take was Testosterone Conversion Factor-1 (TCF-1), a product from Primordial Performance. It delivers the exact ingredient, in the exact dosage used in the human study which I cited earlier in this journal. It is a grape flavored oral liquid, and worth considering by anyone wanting to explore the benefits of d-aspartic acid.
As for AIs, bb who take anabolic steroids may also take AIs to prevent the steroids from being converted to estrogen; an increase in estrogen levels has undesirable consequences for a bodybuilder, such as gynecomastia. This is often the case when a natural aromatase inhibitor 4-OHAD has itself been inhibited. 4-OHAD is a metabolite of testosterone, which can mean it remains inhibited whilst aromatase levels are allowed high. Without citing the literature, they have also been shown to reverse age-related declines in testosterone, as well as primary hypogonadism.
Several products that are used pharmacologically fall under the protection of the natural substance act (so far) and can be sold as nutritional supplements. 4-androstenoldione acetate (Formestane Acetate) is a metabolite of 4-androstenedione and therefore naturally occurring. Accordingly, the product can be legally sold OTC in the US and some other countries as an oral only supplement. A few companies doing so at this time including a rather respectable company called ProMatrix. ProMatrix has named their product Primobolan. One of the problems with the oral only supplements is their relatively short half-life. I have no experience with this supplement, nor with Aromabolan by HM Gear, nor with 6-OXO which from what I've read was relatively safe and effective. 6-OXO at one time was sold here at bb.com, however, it has been discontinued. Again, only from what I've read is that if you are using it to jump-start your testosterone production after a cycle of prohormones (or just to increase your own natural production in a clean state) the recommended dosage is 200-600mg of 6-OXO once a day, for a period of 3-6 weeks.
Personally, I wouldn't entertain the thought of running OTC AIs in place of POM's like Aromasin, Adex etc. My reluctance to take DAA and an OTC AI was based primarily on my age. Because of the potential toxicity, questions concerning dosage and cycle, I'd only take DAA and an AI under the supervision of phsician and have blood work at frequent intervals throughout the cycle. Bob

[generetired]

Thanks for the update on the LISS. I will try it for variety.

[HoustonTXMuscle]

6:35 a.m. Friday weigh-in = 176 lbs. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 3 sets of 25 diamond push-ups

Afternoon Afternoon Workout: Shoulders and Traps
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Stairmaster (Fat Burner Level 8)
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 40 lbs
Cable Lateral Raises 3 x 10 @ 25

Smith Seated Overhead Barbell Press
5 x 10 x 140

Smith Shrugs in Front
5 x 10 x 200

MTS Iso-lateral Shoulder Press
5 x 10 x 90

Machine Lateral Raises
5 x 10 x 65

Seated Dumbbell Shrugs
5 x 10 x 60

Standing Plate Lifts
5 x 10 x 35

EZ Bar BB Upright Rows
5 x 10 X 70

Dumbbell Bent-over Rear Delt Fly
4 x 10 x 25 @arm
1 x 12 x 25 @arm

Post-Lifting Cool-down
Elbow to Opp. Knee Crunches 3 set of 20 @side
15 minutes on Ellipitcal (Incline 5, Resistance 10)

Observations: Workout seemed to go very smoothly. Concentrated on proper form and breathing. In retrospect, feel that I haven't been pushing myself in the past on Shoulder day and should aim for increasing the weights in most of these exercises.

Watched the Aeros lose again last night to the Rampage, in OT. Need to check, but I don't think they've won a home game yet this year to San Antonio. Not all to surprising as the Minnesota Wild keeps playing games with our rooster taking 3 of the better players. Team even had to call up a couple of new players from the ECHL. Oh yes, and the team was asleep during the 1st period. Only mentioning this here, cause I end up adjusting my meals when there's a home game so that I can sneak a 2:1 protein bar (meal # 5) and two bottles of water into the Toyota Center. Hate the thought of paying $4.50/bottle whereas the cheapest item is coffee at $3.

[Hibiscus09]

Happy Saturday! Nice job on your workouts! If you haven't noticed from reading my thread, I get really irritated with the A-holes that don't unload their weights too.

I have time limits in the gym too and don't like when I'm remiss about it and in there too long.

I hope you have an awesome weekend!

[HoustonTXMuscle]

Thanks for the update on the LISS. I will try it for variety.

My take of cardio, whether it's LISS or HIIT is that a person should do what he likes and is best in terms of achieving goals. A year ago, when I started working with a coach, I was rather resistant to the idea of doing fasted LISS early in the morning but gave in as I was paying him for advice. Aside from what I've mentioned earlier, he convinced me that it would be less stressful on my joints and that once I'd gotten my body fat down there'd be less of a need for increased resistance so as to burn off additional calories. The other thing that he was aware of and something I've not mentioned previously is that at age 25 I had a life-threatening infectious disease (due to a lab accident). Thus, I throw pre-atrial contractions (PACs) and since that time have never had a normal EKG. Without discussing the controversy surrounding Jim Fixx's death, PACs are frequently seen in marathon runners. And there's scientific evidence that the risk of temporary CV damage in marathon runners is increased 7-fold. Although I've never run a marathon, I was a long-distance cc runner in h.s. and up until the mid 80s, typically jogged 3 to 5 miles at least 3 days per week. Tho he never came out and said so I felt that perhaps his recommendation was related to my age, the potential risk of CV damage and his wanting to CYA.

Over the past 12 months, the length has varied from month to month from a low of 30 minutes to a high of 55 minutes based on his tracking of my body stats and meal changes. He has made it abundantly clear that if I feel the urge to give in to HIIT that I should do it on my off days and never on leg day or after a leg day because it's very taxing.

The one thing that I've noticed over the past two or three years is how my body seems to adapt and that I always seem to be increasing the resistance just to get my HR up above 95. A case in point is that, opposed to two years ago, a slow 10 minute, 1 mile jog on the TM rarely brings out a sweat and a max HR of 110. My preferred cardio is either swimming or the StairMaster. The problem with the later is that's hard to read a book at resistance level of 11 or 12 for 25-35 minutes. Rethinking what I just said, guess it's practically impossible to read while swimming.

[Bo_Flecks]

Smith Shrugs in Front
5 x 10 x 200

Nothing to sneeze at here at all. I wish I could handle that kind of weight in the standing position. That would be my preferred method to do shrugs. I just can't trust my lower back any more to risk chancing it.

[HoustonTXMuscle]

Went to the gym at 2:00 this afternoon; about 45 minutes after lunch which never seems to vary: 6 oz. of tilipia grilled along with 8 spears of grilled asparagus and 1 cup of sweet potatoes and 2 tblsp. of salsa. None of my friends and family can understand how I can eat the same thing daily for months on end.

Jogged (slowly) a 10 minute mile on the treadmill.

Push-ups - 3 sets of 25

Planks - 3 x one and one-half minutes

Dumbbell Side bends
5 x 20 x 45 plate per side

Unweighted dips - 5 x 10

Nat. Ab Chair (110 lbs) - 3 different leg positions
3 x 15@

Unassisted Chin-ups - 3 x 8 (body wt)

Hyperextensions (Unweighted Forward, Reverse, Each Side)
3 x 10@ position

Standing Bicep EZ-bar Curls
5 x 10 X 55

Cool-down on Elliptical for 15 minutes (Incline 5, Resistance 10)

Perhaps could have skipped the standing curls, however, hadn't worked them in the last couple of weeks.

[generetired]

I appreciate the detailed history and perspective you provided on LISS. It was particularly interesting to learn about the follow-ups from Jim Fixx and the use of PACs. I can see why your coach is being conservative on the HIIT. As you noted, I will save my HIIT for days when I'm not training my lower body.

I like your workouts. They have the right mix of warm-ups, diverse exercises, and cooldown. They include a few exercises (such as the DB side bends) that I will look to complement my core work.

[HoustonTXMuscle]

Jan. 22 - Off Day - 35 minutes of LISS Cardio on the Elliptical again this morning, except it was non-fasted.

Yesterday was a full cheat meal day, which I only allow myself twice per month. Favorite Mexican restaurant, no chips or queso but did have 2 'ritas. Then beef fajitas, peppers and onions with corn tortillas and 2 tblsp. of black beans. Gave my wife the sour cream, cheese, and guacamole. Didn't even touch the rice. If it weren't for the 'ritas and grease, it would have probably qualified as a quasi-cheat. Think in the future, I'm going to give up tequila altogether as my thirst was insatiable; still drinking water 4 hours later when SNL reruns came on.

Jan. 23 - 6:45 a.m. 35 minutes of LISS Cardio on the Elliptical again this morning followed by 500 lying ab crunches.

I appreciate the detailed history and perspective you provided on LISS. It was particularly interesting to learn about the follow-ups from Jim Fixx and the use of PACs. I can see why your coach is being conservative on the HIIT. As you noted, I will save my HIIT for days when I'm not training my lower body.

I like your workouts. They have the right mix of warm-ups, diverse exercises, and cooldown. They include a few exercises (such as the DB side bends) that I will look to complement my core work.

Thanks, Gene. Fixx was one of my real-life heros in the late 70s. Think I've probably read everything that he ever wrote including his collections of puzzles. My parents gave me a copy of his book. "The Complete Book of Running" for Christmas back when it was on the best-seller list, not knowing that I already had a copy that was pretty well worn. Of everything that he wrote, my favorite is "Maximum Sports Performance", published after his death. It's one of the few books that I'll pick up and re-read quite frequently primarily for motivational/inspirational purposes.

[hazto]

I read somewhere you stated that eating a small amount of chocolate each day is good for you. Would you recommend dark or just any small amount? Thanks
David

[j2048]

I read somewhere you stated that eating a small amount of chocolate each day is good for you. Would you recommend dark or just any small amount? Thanks
David

I have a small piece of dark chocolate every day. I've read it might lower blood pressure, but in all honesty I eat it to curb my chocolate cravings later in the evening