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  1. #1081
    #13 jcranston's Avatar
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    With your dedication, these goals should be no problem!
    Currently running: 8/6/3
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  2. #1082
    Former Bench Jockey FastCatChamp's Avatar
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    Originally Posted by pcaracer View Post
    Ok, were nothing with out goals so I thought I'd list mine to complete this summer.

    These are short term goals.

    1. Back diet off from the 3800 to 3000 to begin to trim up for my July race. My race goal weight will be 192. I'm roughly 200 right now. Should put me back close to 10-11%. I'm thinking I shouldn't need to eat less than 2600 kcal/ day with the added running to get the job done. I've got roughly 12 weeks to get the job done. I won't drop kcals for another 3 weeks from here as I have plenty of time plus I expect to loose a little fluff even at 3k/ day.

    2. Continue current lifting programming. Seems to be working for me. I'm hoping to keep putting on strength for the next month then hold stable through Julys race. I'll be honest, I wanna look good during the race with my shirt off as it's the only time my friends and co workers will se me like that. They know I'm dedicated to fitness so I have to look the part that day

    3. As soon as my race is over a year long bulk is gonna start. Goal will be to put on 8 ish pounds of lean mass this year. Well look back and see how close I get. Bulk will be from July to next march. Not sure if that's possible in 9 months at my age. We will see.

    4. My July race I'd like to break my old record of 26.14 in our local 5k. It's a very hilly course. Last time I was only 169 pounds when I ran that. I'll be running it at 192. I'm not a great runner so this will be a very difficult challenge. I'll be posting my running times in here as training goes.




    This morning will be a light leg workout as I'm still recovering from a nasty cold/ bronchitis. Feeling better though.
    Hope you are feeling better.

    As for the goals.......I would happily be your co-pilot for Goal #3. We could work in tandem and journal it in a way that would work for a road map for future old bastards trying to get to the same goal. Would also motivate both of us to stay the course.
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  3. #1083
    Registered User pcaracer's Avatar
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    Originally Posted by FastCatChamp View Post
    Hope you are feeling better.

    As for the goals.......I would happily be your co-pilot for Goal #3. We could work in tandem and journal it in a way that would work for a road map for future old bastards trying to get to the same goal. Would also motivate both of us to stay the course.
    Works for me. I'm just gonna have to be careful not to gain too fast. I can pack It on if I'm not careful.
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  4. #1084
    Registered User pcaracer's Avatar
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    Originally Posted by jcranston View Post
    With your dedication, these goals should be no problem!
    Thanks to you and sly, I'm gonna give it my best. I'm not a great runner but I do like it as a secondary goal. Mass trumps all for me as long as I'm healthy and fit.
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  5. #1085
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by pcaracer View Post
    Works for me. I'm just gonna have to be careful not to gain too fast. I can pack It on if I'm not careful.
    I know what you mean. I wish I could be one of those 10k calorie bulkers
    "Ain't nothing to it but to do it"

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  6. #1086
    #13 jcranston's Avatar
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    Originally Posted by lllDBOlll View Post
    I know what you mean. I wish I could be one of those 10k calorie bulkers
    I'm sure your budget is glad you aren't. nomsaiyen
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  7. #1087
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by jcranston View Post
    I'm sure your budget is glad you aren't. nomsaiyen
    Lol yeah I guess never looked at it like that!
    "Ain't nothing to it but to do it"

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  8. #1088
    Time to get Ripped! slytheslayer's Avatar
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    i hate eating 4000 cals a day! It gets tough...One more month! hahaha
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  9. #1089
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by slytheslayer View Post
    i hate eating 4000 cals a day! It gets tough...One more month! hahaha
    Lol 4000? And to think you still look like you're about 170lb!






























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  10. #1090
    Registered User pcaracer's Avatar
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    10,000 calories. I think I'll try to eat that one day just to see what it's like. I bet it makes me sick LOL.

    I find I feel best eating right around 2600 to 2800.
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  11. #1091
    Former Bench Jockey FastCatChamp's Avatar
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    When I eat 4k I pack on the fat......Chris on the other hand.
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  12. #1092
    Time to get Ripped! slytheslayer's Avatar
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    Its tough being this gifted! hahahaha
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  13. #1093
    #13 jcranston's Avatar
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    Chris is still young young and fairly active, seems it all goes down hill after 35...

    Though I must say both FCC and PCA are putting the smack down.
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  14. #1094
    Time to get Ripped! slytheslayer's Avatar
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    Originally Posted by jcranston View Post
    Chris is still young young and fairly active, seems it all goes down hill after 35...

    Though I must say both FCC and PCA are putting the smack down.
    Going to be 32 next month....lol Im gonna try to get as big as i want before 35...then just maintain...haha
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  15. #1095
    Registered User pcaracer's Avatar
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    Originally Posted by slytheslayer View Post
    Going to be 32 next month....lol Im gonna try to get as big as i want before 35...then just maintain...haha
    Ha, I call BS on that one. . Success breeds more success.

    There are lots of examples of older guys that have built pretty nice physiques later in life. I think it takes more discipline when older and takes longer but very doable. I do wish I would have woke up earlier and took advantage of my youth but that's the past...


    My weight this morning is 199. Goal weight is around 192 ish. Hopefully that translates to at least some mass gain over the last couple months of bulking. Very easy drop for the next 12 weeks training schedule. Cold almost gone. Left over cough so cardio is still hard. We will see how much fatigue I have left this morning.

    Today will be my press workout.

    Later.

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  16. #1096
    Registered User pcaracer's Avatar
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    Press

    Incline

    135 x 8
    185 x 6
    205 x 2
    225 x 1
    227.5 x 6,6,5,4. +2.5# -3 reps. Not too bad considering iv been sick.

    Incline fly

    66.25 x 6,6,6,4. Felt fatigue towards the end.

    Rope press

    81.25 x 6,6,6,5

    Seated V bar row

    170 x 6,6,6,6. Will add 2.5#

    Hammer curl

    50 x 6,6,6,5. Felt much harder today.

    Bent shoulder fly

    35 x 6,6,6,6

    Standing curl AMRAP. just t finish off with some MMC

    35 x 8 slow reps. Nothing special.

    Hopefully I'll feel up to running tomorrow. I'm sure I've lost ground.

    Later.
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  17. #1097
    Time to get Ripped! slytheslayer's Avatar
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    Lookin good Jeff! Hoping i can get up to around 250 with the incline soon..225 feels damn heavy as it is...lol
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  18. #1098
    Registered User pcaracer's Avatar
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    Originally Posted by slytheslayer View Post
    Lookin good Jeff! Hoping i can get up to around 250 with the incline soon..225 feels damn heavy as it is...lol
    Im pretty sure your incline is steeper than mine so id say 225 is a very stout number. I really think your progress over the last year is far above average for most of the journals I read. Keep up the good work.

    Im just plodding along for the long haul. I gotta get at least noticably muscular before my daughter starts to date. Gotta get my bluff in LOL.

    Today will be an attempt at a lift day. Cold is still hanging on. Mornings are my worst. I didn't sleep last night as the cough meds just wire me. I think my brain was having at least 3 conversations with itself all night long. Come on pre workout drink, do your magic... :/
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  19. #1099
    Registered User pcaracer's Avatar
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    Lift

    Romanian dead lift

    135 x 6,6
    225 x6
    315 x 6,6,6,6 weight stoppedabout3-4" above the floor. Great MMC in glutes, hams and mid to low back. Left upper ham that was giving me trouble had minimal pain today with this ROM. I think these just work better for me. Ill stick with these.

    Natural GHRs

    BW x 8,8,8,8 Slowly but surly getting better at these. Still a ways off from a complete unassisted rep with these.

    calf press

    270 x 8,8,6+2 negs,4 Will work to 8 across.

    leg extension

    165 x 10,10,10,10 Will bump to 170

    Decline crunch

    55 x 10,10,10,8 failed after 8 reps on the last set. I need to get my abs worked back into a regular schedule.

    Overall not a bad day considering NO sleep and a bronchitis hanging on. Ill be glad to get back to my cardio training. I feel sluggish.

    Next up... Pull day on Sunday. Maybe a run tomorrow if the lungs feel ok. I don't need a setback.

    Food still at 3000 kcal per day. Im trying not to weigh but once per week on Mondays. I only have 6 to 8 pounds to loose so no hurry.

    Later.
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  20. #1100
    #13 jcranston's Avatar
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    Looking good Jeff! Hope that bronchitis gets outa there!!!
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  21. #1101
    Former Bench Jockey FastCatChamp's Avatar
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    Hope that you feel better Jeff.

    Those are some stout RDL numbers.
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  22. #1102
    Registered User pcaracer's Avatar
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    Originally Posted by jcranston View Post
    Looking good Jeff! Hope that bronchitis gets outa there!!!
    Thanks, me too. Every day is a little better.

    Originally Posted by FastCatChamp View Post
    Hope that you feel better Jeff.

    Those are some stout RDL numbers.
    Well, RDL feels easier than dead lift even with 90% of the same range of motion. Since I never set the weight down my grip becomes an issue. I could hold 315 for 5 reps but not 6 so I had to strap up. I try to do as much as I can then strap up as to not inhibit why I'm doing them. After all, it's not a primary grip exercise.
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  23. #1103
    Registered User pcaracer's Avatar
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    Feeling better today. So did some cardio.

    150 kcal protein with my morning coffee. Skipped my morning carbs as we had a Mexican fiest last night. It definatly was a cheat day. Had a good time though.

    Dusted off my mountain bike, 4 mile ride to the track. Met some friends there and jogged and walked some with them for 45 min. Then rode my bike back home. Home rout was mostly up hill and it was windy as Hell Very good quad workout by the end.
    Left hamstring tight as hell from yesterday's posterior chain workout. Just one more obstacle to work on.

    Tomorrow is pull.
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  24. #1104
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by pcaracer View Post
    Thanks, me too. Every day is a little better.

    Well, RDL feels easier than dead lift even with 90% of the same range of motion. Since I never set the weight down my grip becomes an issue. I could hold 315 for 5 reps but not 6 so I had to strap up. I try to do as much as I can then strap up as to not inhibit why I'm doing them. After all, it's not a primary grip exercise.
    No shame in strapping up. I always get strapped up, not on a mission to be a power lifter or strongman. Forearms have grown over the last year using straps so it's not like they are totally negated!
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  25. #1105
    Pale Sasquatch Pride Farley1324's Avatar
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    Originally Posted by pcaracer View Post
    I try to do as much as I can then strap up as to not inhibit why I'm doing them. After all, it's not a primary grip exercise.
    That is a very reasonable approach.
    Motivation is what gets you started. Habit is what keeps you going.

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  26. #1106
    Registered User pcaracer's Avatar
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    Originally Posted by lllDBOlll View Post
    No shame in strapping up. I always get strapped up, not on a mission to be a power lifter or strongman. Forearms have grown over the last year using straps so it's not like they are totally negated!
    I'm definitely not a power lifter but getting stronger is important to gaining mass. I may need to incorporate some direct grip work in the future to bring it up a little.

    Originally Posted by Farley1324 View Post
    That is a very reasonable approach.
    It seems to help. I always try to give it a go even if too heavy.
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  27. #1107
    Registered User pcaracer's Avatar
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    Wife on leg press doing calf presses. She does multiple angles to strengthen her ankles.


    Pull workout

    Pull ups

    Blue band wu

    BW 204 x 4
    224 x 1
    224 x 6,6,6,6
    BW x 8. Out of gas.

    Bent BB row

    205 x 6,6,6,6. Strapped. Felt easy today. Cold all but gone.

    EZ bar curls. NEW...replacing incline curl.

    PWO 75 x 6,6,6,6. These were a challenge to get 6 across. Will bump to 76.25 next week.

    Seated press

    127.5 x 6,6,6,6. +2 reps for 6 across. Will bump to 128.75. In no hurry.

    Skull crushers

    PWO 96.25 x 6,6,6,6. Will bump again to 97.5.

    Incline fly

    PWO 65.5 x 6,6,6,6. Finally got 6 across. Will bump to 66.75.

    Good workout and back on track.
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  28. #1108
    Registered User pcaracer's Avatar
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    Weight today is a steady 199. I've been on 3000/ day which is my maintenance. One more week then I'll drop them by 400 calories to start my leaning out for July. Hopefully my hammy will heal and my running will ramp up.


    Squat

    WU.

    135 x 8
    225 x 5
    295 x 3
    315 x 1

    WS

    320 x 6,6,4. Video to follow if I can figure out my new computer software :/

    Stopped last set at 4 as form was slipping, starting to get sloppy and lean forward loosing balance so it was racked. Will shoot for 3 sets with 6 across next week.

    Leg press with calf press single leg.

    270 x 6/8
    270 x 6/8
    270 x 6/6+2
    270 x 6/6+2

    Natural GHRs

    BW x 8. Stopped after one set because of pain in left glute/ ham. Gonna need to rest this AGAIN

    Decline crunch

    62 x 6,6,6,6

    Overall a good end to a micro. May try to run tomorrow. We will see how the legs feel.
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  29. #1109
    Registered User pcaracer's Avatar
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    Cardio

    Got up early so just jumped on my elliptical to get the day started.

    30 min light cardio for some active recovery. Also some oblique work.

    May try for an outside run this afternoon. Depends on how the wheels feel.

    Oh... And maybe a nap
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  30. #1110
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by pcaracer View Post
    Weight today is a steady 199. I've been on 3000/ day which is my maintenance. One more week then I'll drop them by 400 calories to start my leaning out for July. Hopefully my hammy will heal and my running will ramp up.


    Squat

    WU.

    135 x 8
    225 x 5
    295 x 3
    315 x 1

    WS

    320 x 6,6,4. Video to follow if I can figure out my new computer software :/
    Good work here.

    Natural GHRs

    BW x 8. Stopped after one set because of pain in left glute/ ham. Gonna need to rest this AGAIN
    I hope this issue resolves for you.
    No brain, no gain.

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