Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren (almost out of this - gotta reorder soon)
Triceps/Biceps Skullcrushers/4x4 Incline CurlsSupersets
80# x 10 +1 rep, 10 +1 rep, 10 +1 rep, 10 +1 rep/4 sets @ 32.5# +2.5# Slowed down on the skulls for better form and better tricep hit, I really felt that added 2.5# on the 4x4's especially the last two sets.
Kickbacks/Scott DB CurlsSupersets
10x40 +1 rep/10x30 +1 rep
10x40 +1 rep/9x30
9x40 +1 rep/9x30 +1 rep Hit a nice r/p at full extention on the kickbacks and a solid hold at the top of curls. Muscles worked.
Got me one set of blown-out, blown-up swole guns.
I switch the order of the supersets from bicep/triceps (pull/push) to triceps/bicep (push/pull). As several of us predicted, it wasn't a huge change in muscle performace, but it did make for an interesting variation and help me concentrate on the MMC.
Legs to be worked tomorrow.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Dead Lifts
5x200
5x260
5x290
5x290
5x290 +1 rep Just a bunch of strong focused pulls today. Next week I'm thinking I ought to pull one more 1-2 rep set at 300#.
Single Leg Curl/BB Hack SquatsSupersets
9x45/9x210
9x45 +1 rep/9x210 +1 rep
9x45 +1 rep/9x210 +1 rep Very good hamstring MMC on the curls. Once again the Hacks took all I had to pull out those last few reps. I was determined to get 9 across.
Cool Down Heavy Bag
1 five-minute round Had me tired and sweaty.
Good leg work. The Mind-Muscle Connection (MMC) was very good all the way through.
Rest/cardio (heavy bag) work tomorrow - although after the past two sessions I'm chomping at the bit to move more iron. Gotta force myself to rest and recover.
A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment, and a bit of proof that this work is transforming my body.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment, and a bit of proof that this work is transforming my body.
The best physique comments come from someone who sees you every day. If they see a change, you can be certain there has been one.
No brain, no gain.
You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment....
That reminds me of the morning of the competition after I had my wife help me apply the tanning product. I put on my black sweat suit for the day, and she said, "Funny how much different you look with that sweat suit on. No one would have any idea what you have going on under there...."
Such is the plight of a natty. Oh well, I still took it as a compliment .
Masters Men 3rd Place, 2012 NANBF St. Louis Gateway Naturals
Heavy Bag 5 rounds @ 5 minutes each w/ 1 minute rest between Just to make things fun I've started throwing in some TKD foot techniques along with the hand/fist work.
I also painted part of our basement tool/workshop room (the walls that were in the worst shape) and built a new window box. Using up my last true Christmas Break vacation day.
Delts & Traps tomorrow.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Location: Washington, District Of Columbia, United States
Age: 44
Stats: 5'8", 185 lbs
Posts: 7,613
Rep Power: 21245
Originally Posted by Bo_Flecks
That reminds me of the morning of the competition after I had my wife help me apply the tanning product. I put on my black sweat suit for the day, and she said, "Funny how much different you look with that sweat suit on. No one would have any idea what you have going on under there...."
Such is the plight of a natty. Oh well, I still took it as a compliment .
Ah, yes...the "secret lives of natty bodybuilders"... Many of us know exactly what you mean!
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
Supps:
Con-Cret
caffiene
Beta-Cret
Gluta-Tren (almost out - gotta order more as soon as some end-of-year payments come in)
Warm-up Heavy Bag
1 5-minute round - hand and foot techniques
Shoulders Hammer Grip Bent Arm Front Press/Lateral Raise/Face PullGiant sets
10x50 +1 rep/10x32.5 +1 rep/10x70 +1 rep
9x50/9x32.5/10x70 +1 rep
9x50 failure/9x32.5/9x70
9x50 +1 rep/9x32.5 +1 rep/9x70 Pushed those front presses to the failure point. Powered through the laterals. Very strong MMC on the face pulls.
Traps Upright Rows/Carlman ShrugsCompound Sets
10x80/10x60 +1 rep
10x80/10x60 +1 rep
10x80/9x60
10x80 +1 rep/9x60 +1 rep Well-paced reps all the way. Worked the traps well.
Made a video of my last sets, plus some post-wo flexing.
Cool Down Heavy Bag
1 5-minute round - hand and foot techniques
Good solid session again today. The video came out OK, although I can see clearly where my muscles are - and aren't. I know where I want to gain and improve in 2013.
Hoping to hit back and chest tomorrow.
We are back at school with the kids on Monday. I'm starting to really miss them, although I have truly enjoyed my Christmas Break this year.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Great session again. Since I began reading your journal about a month ago, I have been inspired to focus more on the mind/muscle connection. It has certainly improved my form and has added intensity to my workouts....seems more joint friendly too as I'm not just slinging weights up to get a rep done. One question, and the answer me be self-evident: on the bent arrm presses you did today, is this an overhead movement with no lockout?
I do face pulls because I want my shoulders to love me.
Great session again. Since I began reading your journal about a month ago, I have been inspired to focus more on the mind/muscle connection. It has certainly improved my form and has added intensity to my workouts....seems more joint friendly too as I'm not just slinging weights up to get a rep done. One question, and the answer me be self-evident: on the bent arrm presses you did today, is this an overhead movement with no lockout?
First, thanks for stopping by, and for posting. I'm always happy when I'm able to help/inspirit/encourage a fellow over-35 lifter. And you are correct that focusing on the muscle at work will keep you from "slinging weights up to get a rep". I may sometimes use "lighter" weights or do fewer reps, but my muscles get better quality work and that is more likely to pay off in the muscle development we are going for.
As for the bent arm presses, there is no real lockout. It's a variation on traditional DB press that focuses the work on the front delts (since the shoulders are really made up of 3 relatively small muscles on the front, side, and back). Here are a couple of videos of that exercise (one from the guy I borrowed the move from and one by me - at the end of a heavy day so my form gets really ragged at the end. ).
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren (last serving - should have the funds soon to order a refill)
Back/Chest Front Lat Pulldowns/Flat DB PressSupersets
10x95/10x65
10x95/10x65 +1 rep
10x95 +1 rep/10x65 +1 rep
10x95 +1 rep/9x65 No stack touchdown between reps, r/p @ bottom on the pulldowns.
Deep ROM with wrist rotation to fully work the pec muscles on the DB press.
DB Rows/Flat FlyesSupersets
10x100/10x65
10x100/10x65
10x100 +1 rep/10x65 +1 rep
10x100 +1 rep/10x65 +1 rep I effing owned those 100# rows today. A year ago pulling 100# was a goal, now I'm doing 10 across. (Sorry, feeling strong today. )
Strong reps on the flyes that worked the pecs even harder.
Carlman Pulls/Incline DB PressSupersets
10x60 +1 rep/10x50 +1 rep
10x60 +1 rep/10x50 +1 rep
10x60 +1 rep/10x50 +1 rep
9x60/10x50 +1 rep Very strong lat squeeze @ the bottom of each pull. Worked the lat muscle all the way down (just the way it should be).
Good wrist rotating form on the inclines. Pounded my pecs.
No heavy bag work today; we've got Christmas decorations to take down and we had an after-church-service party for a couple expecting twins in a few weeks, so there was less time today for training. The iron is the important stuff.
Strong solid session today. I could feel it in my lat muscles afterward. I have to say that seeing my back in yesterday's video made me realize that I'm gaining some size back there, which inspired me to work those muscles even harder today.
Back to school tomorrow!! Christmas lights come down tomorrow so I may or may not get a heavy bag cardio session in.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Triceps/Biceps Skullcrushers/4x4 Incline CurlsSupersets
80# x 11 +1 rep, 11 +1 rep, 11 +1 rep, 11 +1 rep/4 sets @ 32.5# Fought for the last reps on the 4x4s - and the skulls for that matter.
Kickbacks/Scott DB CurlsSupersets
11x40 +1 rep/11x30 +1 rep
11x40 +1 rep/10x30 +1 rep
10x40 +1 rep/10x30 +1 rep Used the weights to work the muscles.
Great job on the vids, Dan! An excellent addition to your journal.
No brain, no gain.
You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Legs Back Squats/Standing Calf RaiseSupersets
10x230/14x230 +1 rep
10x230/14x230 +1 rep
10x230/14x230 +1 rep
10x230/14x230 +1 rep Nice quad and calf MMC today
Dead Lifts
5x200
5x260
5x290
5x290
5x290
1x300 +10# Nice lifts today. The 200# set felt especially light. Happy to pull that added 300#.
Single Leg Curl/BB Hack SquatSupersets
10x45 +1 rep/10x210 +1 rep
10x45 +1 rep/10x210 +1 rep
10x45 +1 rep/9x210 Great hamstring MMC. Pushed through the last set of Hacks. These were tough - as usual.
And that brings me to the end of this 4 week moderate rate/8-12 rep period. Tomorrow is rest (and haircut) day. Then I move on to heavy weight/low reps. Can't wait.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Back/Chest Front Lat Pulldowns/Flat DB PressSupersets
3x115/3x80
3x115/3x80
3x115/3x80
3x115/3x80 That 115# may be as much as my cable setup can handle (or close to it). And it's tough for me to pull 3 times. I'm thinking 80# DB's are the most I've ever done on a flat bench. Could be a PR. Gotta check old records.
DB Rows/Flat FlyesSupersets
4x125/3x80
4x125/3x80
3x125/3x80
3x125/3x80 Now I'm sure that 80# flyes are a PR.
I had a reserve of strength kick in right around set #3 here. Have to say it was just at the right time.
Carlman Pulls/Incline DB PressSupersets
4x75/4x60
4x75/4x60
4x75/4x60
3x75/4x60 Good lat squeeze on the Carlmans. Good control of the weights all the way though the inclines.
Another heavy day in the books. I can feel a different type of soreness in my muscles already.
Since I need to re-order the ProMera supps, I decided this week to use up some of the free sample that have been accumulating in my cupboard. Not really worth logging since there'll be a lot of 1-2 time tries, but I'm still planning to go back the stuff I really like. The freebies just help stretch my supplement dollar a bit further.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Heavy Bag Work
5 rounds of 5 minutes each w/ approx 1 minute rest between (actually a bit longer rest between sets 4 and 5 so I could see the end of the Seattle/Atlanta playoff game - now that was some exciting football).
Worked up a darned good sweat today. I'm throwing in more MA foot techniques and may need to start doing these sessions barefoot to really do those properly and get my whole body into these sessions.
Still sitting solid up around 200#. I put on this white short sleeve polo shirt yesterday (to wear under a sweater when we were going out to dinner), which was the only thing I took from my dad's closet when he passed away in 2004. He was a totally different body type from me and none of his other clothes hung right on my frame. This shirt used to be very loose, which is fine in summer or as a base layer. Yesterday I noticed it now fits tighter across my chest and shoulders and is actually a bit snug on my upper arms. I'm very OK with that.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Kickbacks/Scott DB CurlsSupersets
4x50/4x35
4x50/4x35
4x50/4x35 Worked hard to control the heavier weight.
2-hand Pushdown/Spider Hammer Curls (w/ tricep bar)Supersets
3x100/4x70
3x100/4x70
3x100/4x70 It seems that my antique cable setup doesn't balance weight over 95# properly. I'm thinking it's an angle/friction thing. Anyway these pushdowns were very difficult to control. Next week I'm switching to one-handed pushdowns. What will be "heavy" for one hand will still be in the range that the cable is happy with.
Abs Crunches
45, 45 Just plain good old fashioned crunches.
Another happy heavy weight workout day.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
This shirt used to be very loose, which is fine in summer or as a base layer. Yesterday I noticed it now fits tighter across my chest and shoulders and is actually a bit snug on my upper arms. I'm very OK with that.
A great indicator of progress!
No brain, no gain.
You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Back Squats/Standing BB Calf RaiseSupersets
4x250/9x250
4x250/9x250
4x250/8x250
4x250/8x250 Good MMC - and it can/will be better next week.
Dead Lifts
5x200
5x260
5x290
5x290
2x300 +1 rep The 200# set felt very light today. Another sign of progress.
I decided to make the 300# set just one more part of the routine. I can tell this will move up next week.
Single Leg Curls/BB Hack SquatsSupersets
4x50/4x230
3x50/3x230
3x50/3x230 Good reps here. Felt them in all the right places.
And that wraps the first week of heavy weight/low rep work. Baselines are set. Now for a rest/cardio day (hope I can work in some heavy bag tomorrow), then work on picking up reps each week.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Abs Knee Raises
20, 20, 16 Hold at contraction to blast the abs.
Rocked through this one quickly since my wife was on her way home with Chinese dinner that had to be eaten while it was still hot. Short and intense workout.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
Back/Chest Single Hand Lat Pulldowns*/Flat DB PressSupersets
4x60/4x80 +1 rep
4x60/4x80 +1 rep
4x60/4x80 +1 rep
4x60/4x80 +1 rep *Since my ancient cable setup doesn't work well over 95#, I tried doing a heavy one-armed pulldown. Not sure how textbook this is, but from what I felt in my muscles it got the job done.
The DB presses got better with each set. Pretty cool.
DB Rows/Flat FlyesSupersets
4x125/4x80 +1 rep
4x125/4x80 +1 rep
4x125 +1 rep/4x80 +1 rep
4x125 +1 rep/4x80 +1 rep DB rows were focused and tight. Pecs got pounded by the heavy flyes.
I remember when 100# rows were a yet-to-be-obtained goal.
Carlman Pulls/Incline DB PressSupersets
4x75/5x60 +1 rep
4x75/5x60 +1 rep
4x75/5x60 +1 rep
4x75 +1 rep/5x60 +1 rep Hit a good lat squeeze on the Carlmans. The 60# inclines actually felt light! Wow.
Nice heavy upper body pounding.
A bodybuilder uses the weight to work the muscle.
There are no accidents. Everything happens for a reason and usually at exactly the right time.
Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm
"That's Mr. Muscles to you." - me to a gym-mate a ways back
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