Looking good! How's the shoulder holding up? BTW, I like doing about 2 minutes between sets myself. I've tried a lot of different rest schemes, and that just seems to work best for me...
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Thread: Middle age guy and GST.
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03-08-2012, 09:10 PM #1021
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03-09-2012, 04:03 AM #1022
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Shoulders are great. I tried a little flat bench and flys...no go there as I can just feel the pressure in my AC joint and it would get pissed off quick if I worked them at that angle. Oh well. My chest is growing lie I like so no complaints here.
The 8-10 rep range felt good yesterday. Ill progress up quickly n that range as well. I started conservative on most lifts. I'll alternate back to heavy 4-6 in a couple weeks. Plan is to switch between these two during this bulk.
Today will be a little 30 min ab workout and maybe a light cardio session. Maybe as a outside run if the weather is not too bad. Good to get outside to clear your head.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-10-2012, 09:40 AM #1023
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Lift
Warm up 5 min treadmill 10 deg incline at 3mph to warm the hammies
Dead lift
135 x 10
225 x 10,10,10,10
Natural GHRs
BW x 8,8,8,8.
Calf press
Both legs
225 x 20,20,20,15. All slow.
Leg extensions
100 x 20,20,20,20
Winding down the month with less load and more reps. I'll be out racing from Thursday through Sunday night this week so a mini deload is coming up.
Weight is a stable 195. I'll add 200 calories once back from the race weekend. I feel like I've added very little fat.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-10-2012, 12:44 PM #1024
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03-10-2012, 01:13 PM #1025No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-12-2012, 11:48 AM #1026
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Bulk continues until the first of May. Then I'll start training for my usual 5 k race. I may consider the 10 k race but it's a killer. Last 2 miles is all up hill with about a 10 to 12%grade. The 5k is hilly as well. Subtract 2-3 minutes off your usual flat time on this one. I'll also d a slight cut during this training to lighten up for the race. Thinking about pulling 5-7 pounds off in 8 weeks. With the running this should be no problem.
Thanks. I hope to get some PRs at the track. Working into a de load late this week. Leaving Thursday for the track. I'll post a few pics from the track while there. Shoulders usually get a good workout while driving.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-12-2012, 11:54 AM #1027
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Pull
Pull ups
BW = 199 during the workout. Am body weight was 195
BW x 10,10,7 with 3 negs, 4 +4 negs.
Bent BB row
155 x 10,10,10,8
Incline curl
35 x 10,8,6,6. Arms were feeling trashed from high rep pulling. Running out of gas.
Seated press
115 x 8,8,6,4. Shoulders on fire
Skull crushers
80 x 10,10,10,10
Incline fly
50 x 10,10,10,10. Great MMC here.
Squat nxt up then off to the races.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-12-2012, 12:16 PM #1028
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03-12-2012, 12:43 PM #1029
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03-12-2012, 02:13 PM #1030
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03-12-2012, 06:14 PM #1031
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
You should. It wouldn't take long.
LOL, fulking...I've only got 6 more weeks of all this extra food. I kinda pigged out today.
I'd kill for a 19:30. My best is 26:00 on a very hilly course and 24 on flat. I'm hoping to get into the 25s on my hilly course this 4th. We will see. I only weighed 170 pounds when I ran it that fast. I'll be running it this year at around 192 and 10%.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-12-2012, 07:06 PM #1032
I feel like I pigged out with my first high carb day. It's damn hard to hit 2500 cals when you used to 2100-2200
Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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03-12-2012, 08:39 PM #1033
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03-13-2012, 06:32 AM #1034
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
I know what you mean. You may see a little bump n weight from your high carb day but then a pretty big drop in the following days. It's an impressive technique when close to 10% and stalled. I had an extra 5-600 calories last night. I was down 2 pounds this morning and looked pretty lean in the mirror. Today was 193.5 over all I'm still on track with my slow bulk.
I've inclined as much as 47.5 on a heavy day but after the high rep pull ups and BB rows that 35 got heavy quick. I really didn't start making progress on db curls until I got my micro plates to slowly increase the weight of my dumbbells. Jumping from say a 35 pound bell to a 40 is a big % increase.
Today is rest/ growth day. Gonna bleed the brakes in my car for this weekend and start loading.
I'll probably just take a mat and a pair of light dumbbells this weekend for some de load workouts if I have any energy left.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-14-2012, 10:09 AM #1035
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Squat workout
Single leg leg-press
240 x 10,10 both legs warm up.
240 x 10,10,10,10 single leg.
Squat
135 x 10
225 x 10,10,10,10
Calf press both legs
240 x 20,20,20,20
Natural GHRs
BW x 8,8,8,8
Decline crunch
35 x 10,10,10,10
De load begins until next Wednesday. Nothing until Monday.
Track pictures to follow.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-14-2012, 04:27 PM #1036
- Join Date: Jul 2011
- Location: United States
- Age: 43
- Posts: 2,362
- Rep Power: 1061
Awesome work man!
Im gonna have to do a forced deload unfortunately. Im going to the Field for a week Monday thru Friday and living in a tent...Booo No lifting out there.Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783
Capsi-Blast Log (In Progress!)
http://forum.bodybuilding.com/showthread.php?t=153063391
Beta-cret and Gluta-Tren log (Complete!)
Gluta-Tren log (Complete!)
Beta-cret log Complete!)
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03-15-2012, 06:33 PM #1037
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
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03-16-2012, 12:17 PM #1038
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03-16-2012, 07:44 PM #1039
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Got 4th over all and 1st in class in our little fun race today. Tomorrow is two sprint races and another two on Sunday.
Been eating like a mad man. Calories are being burned. I always forget how exhausting racing is, especially when you are your own mechanic.
Later.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-16-2012, 07:54 PM #1040
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03-17-2012, 08:54 PM #1041
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Today was sprint race #1 and #2. Got 1st in class in Both and 7th and 5th over all respectively. Had a good day. Maybe I'll be able to figure out how to post a in car video.
Probably only race once tomorrow so o can head home. 6 hour drive in spring break traffic.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-18-2012, 03:24 AM #1042
- Join Date: Jul 2011
- Location: United States
- Age: 43
- Posts: 2,362
- Rep Power: 1061
I am so jealous! I want a porsche so bad!
Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783
Capsi-Blast Log (In Progress!)
http://forum.bodybuilding.com/showthread.php?t=153063391
Beta-cret and Gluta-Tren log (Complete!)
Gluta-Tren log (Complete!)
Beta-cret log Complete!)
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03-18-2012, 03:50 AM #1043
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Sweet porker man! Good job on those races! It does take a lot out of you doesn't it!
My cars in a different league to your beast mate haha!
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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03-19-2012, 02:14 AM #1044
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Awesome DBO, Doesent matter what you race, it's all awesome. Nice track sled.
I finished my third sprint Sunday with 1st in class and 7th over all. Had a great weekend of clean racing.
I usually loose 2-3 pounds in a race weekend and it's not water. I'll be down for over two weeks after. I was determined to not loose weight so I ate like a mad man, drank beer in the evening. Still lost about 1/2 a pound or so. Today's weight was 195.5
Back to the weights.
Press coming up.
On edit... Your sitting in the wrong side of the carLast edited by pcaracer; 03-19-2012 at 04:25 AM.
GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-19-2012, 04:23 AM #1045
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Press
Incline
45 x 10
135 x 6
185 x 4
225 x 6
225 x 6
225 x 5
225 x 4
This was +5# and plus 2 total reps. Looks like the rest did me some good.
Incline fly
PWO 65 x 6,6,6,6. These were a real struggle to get 6 across.
Rope press
80 x 6,6,6,5.
V bar row
170 x 6,6,6,5
Hammer curl
50 x 6,6,6,5. Very heavy.
Bent shoulder fly
25 x 10,10,10,10
Back in the groove.
Bulk continues until may 1st.
I'll check out everybodys journal to see what's been up since I've been out of town.
Later.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-19-2012, 04:57 AM #1046
- Join Date: Jul 2011
- Location: United States
- Age: 43
- Posts: 2,362
- Rep Power: 1061
Awesome work man! Hoping to get some reps with 225 on the incline myself!
Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783
Capsi-Blast Log (In Progress!)
http://forum.bodybuilding.com/showthread.php?t=153063391
Beta-cret and Gluta-Tren log (Complete!)
Gluta-Tren log (Complete!)
Beta-cret log Complete!)
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03-19-2012, 07:10 AM #1047
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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03-21-2012, 07:39 AM #1048
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Weight: 196
10 k training is about to start
4 more weeks on a calorie excess. The running will let me eat much more on my cut towards summer and still be hitting 10% again easily by the 4th race.
I just love a plan...gives me something to shoot for rather than wandering around in the dark
Today was lift.
Dead lift
125 x 10
225 x 6
275 x 4
315 x 1
335 x 5,5,5,5. Progressing nicely. Will add a set next week then move up another 20.
Natural GHRs
BW x 8,8,8,8. ALMOST got one un assisted rep today. I'm getting stronger.
Calf press
250 x 10,10,8+2 assisted, 6+4
Leg extensions
150 x 10,10,10,10
Tonight I'll do some abs and maybe a light run.
Time to eat.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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03-21-2012, 08:51 AM #1049
I like the progression scheme on the Deadlifts.
I have been doing Deads every other week, but have been keeping it light.
Today, I'd like to do Squats (155) and Deadlifts both. This deviates from my plan of not doing them together in the same week.
But, if I keep both of them light??????????Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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03-21-2012, 09:34 AM #1050
gj on both racing and training!
No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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