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  1. #2251
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
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    Cardio

    Heavy Bag 5 rounds @ 5 minutes each w/ (approx.) 1 minute rest between.

    Now it's time to put away Christmas gifts and take down the tree.
    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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  2. #2252
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
    Rep Power: 16222
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    Supps:
    Con-Cret & protein powder
    caffiene
    Beta-Cret
    Gluta-Tren (almost out of this - gotta reorder soon)

    Triceps/Biceps
    Skullcrushers/4x4 Incline Curls Supersets
    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 Curls Supersets
    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.

    2-hand Pushdown/Hammer Spider Curls Supersets
    10x82.5 +1 rep/11x55 +1 rep
    10x82.5 +1 rep/10x55
    10x82.5 +1 rep/10x55
    Solid r/p at bottom/top (respectively) of these.

    Abs
    Crunches
    45, 45

    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
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  3. #2253
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
    Rep Power: 16222
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    Supps:
    Con-Cret & protein powder
    caffiene
    Beta-Cret
    Gluta-Tren

    Legs
    Back Squats/Standing Calf Raise Supersets
    10x230 +1 rep/13x230 +1 rep
    10x230 +1 rep/13x230 +1 rep
    10x230 +1 rep/13x230 +1 rep
    10x230 +1 rep/13x
    230 +1 rep
    Strong quad and calf MMC

    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 Squats Supersets
    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
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  4. #2254
    I'll Rest When I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
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    Originally Posted by BergMuscle View Post
    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

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  5. #2255
    Building a Natty Nitemare Bo_Flecks's Avatar
    Join Date: Apr 2008
    Location: Missouri, United States
    Stats: 5'11", 175 lbs
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    Originally Posted by BergMuscle View Post
    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, NANBF St. Louis Gateway Naturals
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  6. #2256
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
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    Cardio

    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
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  7. #2257
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
    Rep Power: 16222
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    New Vid

    Got me a new UA shirt as a Christmas gift (from me to me ) Just had to flex a bit in it.

    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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  8. #2258
    Smolovian apprentice mharrislove's Avatar
    Join Date: Nov 2008
    Location: Washington, District Of Columbia, United States
    Age: 45
    Stats: 5'8", 185 lbs
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    Originally Posted by Bo_Flecks View Post
    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.
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  9. #2259
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
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    Delts and Traps Day

    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 Pull Giant 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 Shrugs Compound 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
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  10. #2260
    Registered User ectobryan's Avatar
    Join Date: Sep 2012
    Location: Memphis, Tennessee, United States
    Age: 58
    Stats: 6'3", 177 lbs
    Posts: 137
    Rep Power: 239
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    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.
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  11. #2261
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
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    Originally Posted by ectobryan View Post
    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
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  12. #2262
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
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    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 Press Supersets
    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 Flyes Supersets
    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 Press Supersets
    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
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  13. #2263
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
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    Supps:
    Con-Cret & protein powder
    caffiene
    Beta-Cret

    Triceps/Biceps
    Skullcrushers/4x4 Incline Curls Supersets
    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 Curls Supersets
    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.

    2-hand Pushdowns/Spider Hammer Curls Supersets
    11x82.5 +1 rep/11x55
    11x82.5 +1 rep/11x55 +1 rep
    11x82.5 +1 rep/11x55 +1 rep
    R/p @ bottom/top of each movement.

    Abs
    Crunches
    45, 45

    No time for any heavy bag work. Just a good solid arm session. Still feeling it about 4 hours later.
    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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  14. #2264
    Registered User pastorpritch's Avatar
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    Good job today man, gotta love those workouts that last all day
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  15. #2265
    I'll Rest When I'm Dead ironwill2008's Avatar
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    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

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


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  16. #2266
    Registered User kylerojas's Avatar
    Join Date: Jul 2009
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    Seems legit, I like it.
    Best lifts:
    Bench: 350
    Squat: 495
    Dead: 545
    OHP: 230
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  17. #2267
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
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    Supps:
    Con-Cret & protien powder
    caffiene
    Beta-Cret

    Legs
    Back Squats/Standing Calf Raise Supersets
    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 Squat Supersets
    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
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  18. #2268
    Bigger! Stronger! BAMA! bamazav's Avatar
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    Great work Dan, building the wheels!
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    http://forum.bodybuilding.com/showthread.php?t=121412521

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  19. #2269
    Teacher and Bodybuilder BergMuscle's Avatar
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    First Heavy Day

    Shoulders
    Bent Arm Hammer Front Raise/Lateral Raise/Face Pulls Giant Sets
    4x60/4x40/4x85
    3x60/3x40/3x85
    3x60/3x40/3x85
    3x60/3x40/3x85
    Delts on fire!

    Traps
    Upright Rows/Carlman Shrugs Giant Sets
    4x100/4x75
    4x100/4x75
    4x100/3x75
    3x100/3x75
    Baseline set for the next three weeks.

    Abs
    Knee Raises
    20, 20, 16
    R/p hold w/ abs contracted.

    The first workout of the first week of my heavy weight/low rep period. Setting baselines to build on.

    I could get used to this heavy stuff. I can feel - and see - a different response in my muscles. I'm planning to enjoy these four weeks.
    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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  20. #2270
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
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    Back/Chest
    Front Lat Pulldowns/Flat DB Press Supersets
    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 Flyes Supersets
    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 Press Supersets
    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
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  21. #2271
    Teacher and Bodybuilder BergMuscle's Avatar
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    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
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  22. #2272
    Teacher and Bodybuilder BergMuscle's Avatar
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    Triceps/Biceps
    Skullcrushers/EZ-bar Curls Supersets
    4x100/5x75
    4x100/5x75
    4x100/5x75
    4x100/5x75
    Done slow and steady

    Kickbacks/Scott DB Curls Supersets
    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
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  23. #2273
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    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

    Ironwill Gym:
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  24. #2274
    Teacher and Bodybuilder BergMuscle's Avatar
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    Leg Day

    Back Squats/Standing BB Calf Raise Supersets
    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 Squats Supersets
    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
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  25. #2275
    Bigger! Stronger! BAMA! bamazav's Avatar
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    Great work today. It is the 15th isn't it?
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    http://forum.bodybuilding.com/showthread.php?t=121412521

    "If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
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  26. #2276
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by bamazav View Post
    Great work today. It is the 15th isn't it?
    Thanks - and, yes, it is.
    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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  27. #2277
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by BergMuscle View Post
    And that wraps the first week of heavy weight/low rep work.
    Good looking leg day, Dan. I am starting to rotate in some heavier, lower rep work myself. Hopefully I will respond as well as you are.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  28. #2278
    Teacher and Bodybuilder BergMuscle's Avatar
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    Cardio

    Heavy Bag
    5 rounds @ 5 minutes each - approx. 1 minute rest between

    The usual routine and the usual sore and sweaty 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
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  29. #2279
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
    Rep Power: 16222
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    Shoulders
    Front Hammer DB Raise/Lateral Raise/Face Pulls Supersets
    4x60/4x40/4x85
    4x60 +1 rep/4x40 +1 rep/4x85 +1 rep
    3x60/4x40 +1 rep/4x85 +1 rep
    3x60/3x40/3x85
    These felt heavy as h*ll today.

    Traps
    Upright Rows/Carlman Shrugs Compound Sets
    4x100/4x75
    4x100/4x75
    4x100/4x75 +1 rep
    4x100 +1 rep/4x75 +1 rep

    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
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  30. #2280
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
    Posts: 11,366
    BodyPoints: 18801
    Rep Power: 16222
    BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000) BergMuscle has reached the pinnacle! Best possible rank! (+1000000)
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    Back/Chest
    Single Hand Lat Pulldowns*/Flat DB Press Supersets
    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 Flyes Supersets
    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 Press Supersets
    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
    Reply With Quote

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