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  1. #61
    Dry Bone Swann74's Avatar
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    How did I miss this one? Subbed good sir!
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

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  2. #62
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    I shouldn't have visited in here. I love Mexican food and I love Margaritas. Patron. Yum.

    Glad you enjoyed!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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  3. #63
    All my PRs are history HoustonTXMuscle's Avatar
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    Jan 23 - Afternoon

    Jan 23, 2012 - Afternoon Workout - Chest & Triceps

    Warm-up:
    10 minutes on Stairmaster (Fat Burner Level 8)
    180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 5 x 10 @40lbs
    CableShoulder Abductions to 75 deg 3 x 10 @ 40 lbs.
    Cable Shoulder Flexion to 75 deg 3 x 10 @ 40 lbs.

    Standing Tricep Push-downs
    5 x 10 x 120

    Cable Rope Overhead Extension
    5 x 10 x90

    DB Incline Flies
    4 x 10 X 35@arm
    1 x 13 x 35@arm

    PecDec
    1 x 10 x 130
    4 x 10 x 140

    DB Incline Bench Press
    5 x10 x 40

    Barbell Incline Bench Press
    1 x 10 x 135
    2 x 10 x 155
    1 x 10 x 160
    1 x 10 x 170

    Flat Bench Close Grip Tricep Press
    5 x 10 x 90

    Tricep Dips 5 x 10 bw

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


    Observations: Timed myself today allowing a total of 25 minutes for the warm-up exercises, a total of 70 minutes for the 8 Chest/Tricep exercises and 15 minutes for the cool-down. Felt a little rushed, but that was due primarily to a couple of friends wanting to talk calories and carbs and my trying to catch-up for wasted time. Would have liked to have gotten in DB Flat Bench Presses and Skull Crushers, but moving to 5 x 10s, deemed it impossible without spending another 15 to 18 minutes in the gym. The DB Inclines Flies were easy and will move to 37.5s next week. Had hoped to hit body weight next week on the BB Incline Press. Have to re-evaluate that goal and exercise, as I'm not satisfied with the ROM above 160.

    Originally Posted by hazto View Post
    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
    Originally Posted by j2048 View Post
    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
    Thanks, David & j2048. Back on page 1 of this journal (Jan 10), I mentioned chocolate and BP. I really prefer the Hershey's special dark, mildly sweet Kisses. Second choice is two squares of the Hersey's Dark Unsweetened Baker's Bar. Bob
    Last edited by HoustonTXMuscle; 01-23-2012 at 05:39 PM.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

    Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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  4. #64
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Swann74 View Post
    How did I miss this one? Subbed good sir!
    Thanks, and welcome. Not really sure that you missed much. And please, don't feel that you need call me sir. I realize younger individuals do so out of respect, but it's not necessary. Guess if I seem sensitive, it's cause everybody and his brother has called me sir since my early twenties (military college, Army and then throughout my career).

    Originally Posted by Hibiscus09 View Post
    I shouldn't have visited in here. I love Mexican food and I love Margaritas. Patron. Yum.

    Glad you enjoyed!
    Diane, Does that mean that you don't want my recipes for 93/7 turkey or 93/7 beef enchiladas, chilies rellenos (both beef & turkey with walnuts, fish, beef, or chicken tacos, etc. Only use corn tortillas (no flour), fat free shredded cheddar cheese and cooking spray. Do my fajitas on the outdoor grill so as to keep the fat really low. All are listed in myfitday, along with pico, etc. in the event I want to make a substitution. Bob
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  5. #65
    All my PRs are history HoustonTXMuscle's Avatar
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    Jan 24, 2012 - Leg Day

    7:10 a.m. - Found myself once again asking why do cardio on Leg day. Nonetheless, went to the gym a little later than usual and did my 35 minutes of LISS cardio on the Elliptical.

    Afternoon:
    Warm-up:
    10 minutes on Stairmaster (Fat Burner level 10)
    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):
    1 x 10 x 160 (Warm-up)
    5 x 10 x 225 (8 minutes)

    Lying Leg Curls
    4 x 10 x 65
    1 x 12 x 65 (7 minutes)

    Hip Adductions
    5 x 10 x 240 (5 minutes)

    Sumo Hack Squats
    1 x 10 x 200 (Warm-up)
    5 x 15 x 250 (7 minutes)

    Angled Leg Presses (Narrow Foot Position)
    1 x 10 x 300 (Warm-up)
    5 x 10 x 350 (8 minutes)

    Leg Extensions
    5 x 10 x 135 (6 minutes)

    Seated Leg Curls
    5 x 10 x 130 (6 minutes)

    Hip Abductions
    5 x 10 x 135 (6 minutes)

    Seated Calf Raises
    5 x 10 x 100 (6 minutes)

    Hanging Knee-ups holding 15 lb DB between feet
    5 x 12 (6 minutes)

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

    Observations: Kicked warm-up on the Stairmaster to level 10 today. HR was 118 at the end of 10 minutes with a little bit of sweat. One thing I've noticed over the last 2 or 3 months is that body seems to adapt after awhile to any type of cardio that I do. All this year at level 8, I hadn't been breaking a sweat and was questioning whether it real was a warm-up. Have to sort of laugh at this cause I can remember over a year ago that after 10 minutes at level 4 the steps and my shirt would be covered in sweat and that I'd almost be out of breath.

    Exercises were performed in the order listed above. The times were what I jotted down using the overhead clock in the middle of the gym. Probably should have used my stop-watch as I don't use my hands much on leg day except for loading and re-racking weights and jotting things down on the temp sheet. Tried to keep rest periods to 30 seconds and not waste much time moving from one exercise to another. Moved the lying leg curls up earlier in the routine, but not sure that accomplished much. As I increased the weights for certain exercises, I was basically satisfied with how well the workout went. Only one interruption; friend that competes as a Masters Over 40 came in while I was doing hip abductions and wanted to talk about how he's decided to use our coach every 2 weeks rather than once a month. Listened to him, tried my best not to be distracted, but I'm still trying to figure out why he wants to do so during an off-season. Makes little sense to me.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  6. #66
    All my PRs are history HoustonTXMuscle's Avatar
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    Jan. 25, 2012 - Back and Biceps

    Forgot to post Tuesday morning's weigh-in, yesterday, which was 176 lbs.

    6:10 a.m. - Hit the gym at 6 a.m. for 35 minutes of LISS Cardio on the Ellipitcal.

    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 3 x 12 x 40 lbs
    CableShoulder Abductions to 75 deg 3 x 12 x 40 lbs.
    Cable Shoulder Flexion to 75 deg 3 x 12 x 40 lbs.

    Reverse Grip Bent Over Rows
    1 x 10 x 50 (Warm-up)
    5 x 10 x 70

    Lat Machine Pulldowns
    5 x 10 x 90 each arm

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

    Standing Barbell Curls
    5 x 10 x 50

    Standing Straight Arm Pulldowns
    5 x 10 x 80

    One arm Dumbbell Rows
    5 x 10 x 55

    Seated EZ-bar Preacher Curls
    5 x 10 x 60

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

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

    Observations: Am still having a problem with time, as warm-up and cool-down take a total of nearly 40 minutes and my intent was to spend no more than one hour and forty-five minutes at the gym today. Really felt rushed for time. Tried to mix in a few exercises than I hadn't done for a couple of weeks. Problem is that there are too many back and bi exercises that I really like, and the single arm or alternate arm exercises consume more time than I'd like. Need to re-evaluate my splits and possibly go back to doing Chest & Bi's on Monday and Back & Tri's on Wednesday.
    Last edited by HoustonTXMuscle; 01-25-2012 at 08:08 PM.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

    Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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  7. #67
    Work in progress hazto's Avatar
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    Hope yesterday went well for you, looks like you are trying to cut the time down in the gym by adjusting your split, will you still perform the same number of exercises?
    Consistency = WIN

    I can do everything through him who gives me strength. Phil 4:13

    David
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  8. #68
    All my PRs are history HoustonTXMuscle's Avatar
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    Yesterday

    Originally Posted by hazto View Post
    Hope yesterday went well for you, looks like you are trying to cut the time down in the gym by adjusting your split, will you still perform the same number of exercises?
    David, Yesterday was great as it was one of my 2 off-days. 35 minutes of LISS Cardio on the Elliptical again this morning, except it was non-fasted. Went to the gym about 10:30.

    Then in the afternoon, picked up my 8 year-old granddaughter at 3:15 when school let out and took her to her 3:45 figure skating lesson. Took pictures on my I-Phone of her and her coach working on an artistic routine.

    Unfortunately all 18 of the pics were screwed up, out of focus, etc., and only got shots of the ice on Rink B. Hopefully will have better luck next Thursday. Energy break following her lesson; I ate my 4:30 meal and she had a sliced Honeycrisp apple, 3 oz of chicken breast and bottled water. Then we went to Rink A for free skate time until 5:30.

    In regard to my workouts, I've decided to change up my splits and do Chest and Bi's on Monday and Back and Tri's on Wednesday, while aiming for 3 to 4 exercises (max) per body part within 70 to 75 minutes, excluding warm-up and cool-down.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

    Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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  9. #69
    All my PRs are history HoustonTXMuscle's Avatar
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    Jan 27, 2012 FTP

    6:30 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 300 bench crunches (slow and hard)

    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 40 lbs
    Cable Lateral Raises 3 x 10 @ 25
    CableShoulder Abductions to 75 deg 2 x 15 @ 40 lbs.
    Cable Shoulder Flexion to 75 deg 2 x 15 @ 40 lbs.

    Smith Seated Overhead Barbell Press
    1 x 10 x 100
    5 x 10 x 140

    Smith Shrugs in Front
    5 x 10 x 200

    Pec Dec Rear Delt Flies
    5 x 10 x 80

    Machine Lateral Raises
    5 x 10 x 65

    Standing Plate Lifts
    5 x 10 x 35

    MTS Iso-lateral Shoulder Press
    5 x 10 x 90


    Seated Dumbbell Shrugs
    5 x 10 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: Except for changing the order of exercises, workout was essentially identical to last Friday's workout. Worked at a pretty good pace, attempting to keep my rest periods to between 30 and 45 seconds. Everything went smoothly. Excluding warm-up and cool-down, time on the floor was an hour and 5 minutes.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  10. #70
    Dry Bone Swann74's Avatar
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    Lots of volume ther for an hour of training. Good job.

    Out of curiosity, why both BB front shrugs and DB shrugs?
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

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  11. #71
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Swann74 View Post
    Lots of volume ther for an hour of training. Good job.

    Out of curiosity, why both BB front shrugs and DB shrugs?
    John, Thanks. Probably more of an old habit than anything else. Gym is practically empty on Friday afternoons, and after shoulder presses on the Smith, just instinctively drop the bar add weights and do the front BB shrugs. To avoid redundancy and shorten my gym time, guess I should be doing these two exercises on alternate weeks. May be old, but am still learning.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  12. #72
    2014 Restart generetired's Avatar
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    Originally Posted by HoustonTXMuscle View Post

    Observations: Kicked warm-up on the Stairmaster to level 10 today. HR was 118 at the end of 10 minutes with a little bit of sweat. One thing I've noticed over the last 2 or 3 months is that body seems to adapt after awhile to any type of cardio that I do. All this year at level 8, I hadn't been breaking a sweat and was questioning whether it real was a warm-up. Have to sort of laugh at this cause I can remember over a year ago that after 10 minutes at level 4 the steps and my shirt would be covered in sweat and that I'd almost be out of breath.
    It is good to be able to reflect and to find progress that was achieved unconsciously. Enjoyed the read.
    Nothing tastes as good as feeling lean.
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  13. #73
    All my PRs are history HoustonTXMuscle's Avatar
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    Jan 28 - Abs & Core Catch-up Last Saturday in Jan.

    Went to the gym at 10:30 this morning; about 30 minutes after mid-morning snack.

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

    Push-ups - 3 sets of 25

    Planks (front and both sides) - 3 x one minute each

    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

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



    Originally Posted by generetired View Post
    It is good to be able to reflect and to find progress that was achieved unconsciously. Enjoyed the read.
    Thanks, Gene. Find that these days, I seem to be doing more things unconsciously.....like driving to the gym in the dark for early morning cardio.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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    All my PRs are history HoustonTXMuscle's Avatar
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    Yesterday - Off-Day - January 29, 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 with 25 lb dumbell.

    Went grocery shopping late afternoon and then prepared my box meals for the week prior to watching the Pro-Bowl. While in the kitchen, decided to prepare protein bars for when it's necessary to substitute a bar for a meal.

    Chocolate - Peanut Butter Protein Bars (Makes 10 bars)

    INGREDIENTS

    8 scoops Dymatize Iso-100 chocolate protein powder
    1 cup oatmeal
    1⁄2 cup natural peanut butter
    1⁄4 cup low fat milk
    4 tbsp honey
    3 tbsp pure cocoa powder
    3 tbsp crushed almonds

    DIRECTIONS

    1. Mix together the protein powder, oatmeal, peanut butter, honey, milk and cocoa
    powder
    2. Form into 10 bars and then roll in the crushed almonds to finish
    3. Place in the refrigerator for about 30 minutes

    PER SERVING - Calories 253; Protein 25g, Carbohydrates 18g, Fats 9g
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  15. #75
    me>you ArchAngel'73's Avatar
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    I have come to the conclusion that the stairclimber is the most horrific piece of torture equipment ever devised. They woulda gotten a lot more confessions in Salem if they woulda had one of those back then!
    Props for using it.

    Very you make your own protein bars!

    You put in a variety of movements every workout session, is this from a particular plan you have or doing what seems right?
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  16. #76
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Nice workout!! The protein bars look yummy delicious! I copied that recipe.

    Happy Monday!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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    All my PRs are history HoustonTXMuscle's Avatar
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    January 30 FTP - Chest & Biceps "A Week" Rotation

    Afternoon: Chest & Biceps "A Week" Rotation

    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 10 @40lbs
    CableShoulder Abductions to 75 deg 3 x 10 @ 40 lbs.
    Cable Shoulder Flexion to 75 deg 3 x 10 @ 40 lbs

    DB Incline Flies
    5 x 10 X 37.5@arm

    Incline Barbell Bench Press
    5x10x150

    Zottman Curls on Preacher Bench
    5x10x20@arm

    Dumbbell Concentration Curls
    5x10x37.5 @arm

    Straight-arm Dumbbell Pullovers
    5x10x65

    PecDec
    4 x 10 x 140
    1 x 8 x 140 Failed on 9th rep

    Incline Bench Dumbbell Press
    5 x10 x 42.5

    Reverse Barbell Preacher Curls
    5 x 10x 40
    Cool-down
    15 minutes on Treadmill at Cross-Country Speed 4.2

    Observations: Following last Wednesday workout, decided to make several changes to my FTP; Chest & Bi's on Monday and Back & Triceps on Wednesday along with a Schedule A and B for alternate weeks. Timed myself again today allowing a total of 25 minutes for the warm-up exercises, a total of 70 minutes for the 4 Chest and 4 Bi exercises and 15 minutes for the cool-down. Didn't really fell that rushed for time; had a playlist of a dozen songs all approximately 4 minutes in length so that wasn't looking at the clock but had a rough idea of whether I was rushing things or moving too slowly. The DB Inclines Flies went well, having moved up from the 35s. Stayed at 150 for the Incline Bench Press. Thus, it represents a failed goal of hitting body weight by the end of this month. Not overly disappointed as I'd much rather stay will full ROMs and good forum. Added in the Zottman's; actually started off with 25s but found them a bit cumbersome with regard to wrist rotation. In this regard, according to Robby Robinson (in his vid, below), weight isn't all that important.

    http://www.rxmuscle.com/videos/ricsc...ains-arms.html

    Moved up to 42.5s for the Incline Bench DB Press. Also, as the last exercise, did Reverse Barbell Preacher Curls; hadn't performed these since last month. Overall, not disappointed as I've still got a good burn in both arms.

    Originally Posted by ArchAngel'73 View Post
    I have come to the conclusion that the stairclimber is the most horrific piece of torture equipment ever devised. They woulda gotten a lot more confessions in Salem if they woulda had one of those back then!
    Props for using it.

    Very you make your own protein bars!

    You put in a variety of movements every workout session, is this from a particular plan you have or doing what seems right?
    Actually, I love the SM for a good warm-up. It's the one piece of cardio equipment where reading a magazine isn't a problem with the additional advantage that most people won't approach you and try and strike up a conversation.

    I actually make a variety of protein bars and protein muffins (no flour nor sugar). Cost wise, am not sure I save much money, but they're not loaded with sodium and other things that I don't need and they come in very handy if I need to make a snack substitution and adhere to my macros and calories.

    Over a year ago, I started out with Kris Gethin's 12-week transformation program. Then in March my coach switched me to FST-7's for 2 months. In May, he worked out a FTP based on a 5 day split. Stuck with it through the end of Oct, adding in and removing certain exercises. Basically didn't feel as if I was pushing myself hard enough so in November and December tried Nick Evan's Hybrid Hard Body Exercise Program. Wasn't really satisfied it, so after reading through several journals here, decided to go back to a 5 day split centered 5 x 10s and 3 or 4 exercises per body part.. It's turning out to be a work-in-progress with both an A and B week rotation schedule. Am not really sure how it's going to play out, but today felt right for me. One of my biggest problems is attempting to identify what strength levels should be expected for someone my age (not that it really matters), cause challenges keep the fire within me burning.
    Last edited by HoustonTXMuscle; 01-30-2012 at 07:41 PM.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  18. #78
    2014 Restart generetired's Avatar
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    Great work and insights as usual. Props for the bar recipe! I will try it.
    Nothing tastes as good as feeling lean.
    No time waster stacks up to feeling strong.
    No individual goal is as satisfying as shared one.
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  19. #79
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Hibiscus09 View Post
    Nice workout!! The protein bars look yummy delicious! I copied that recipe.

    Happy Monday!
    Originally Posted by generetired View Post
    Great work and insights as usual. Props for the bar recipe! I will try it.
    Thanks, Diane and Gene. Guess I should have taken a pic and enclosed it. Will do that the next time that I make Berry-Walnut protein bars. These really come in handy on Thursday afternoons when I take my granddaughter to her figure skating lesson and free skate. For awhile I was taking my 4:30 snack consisting of salmon and brussel sprouts neither of which are very good cold. The bars make for a good snack and I only have to make minor adjustments to my other meals to meet the macros and calories. Giving her 1/2 a bar and 1/2 of a Honeycrisp apple, I've been able to wean her off pizza at the rink. The only thing that she doesn't understand is why she can't have a whole bar. Maybe wrong, but I don't think an 8 year-old needs 25 g of protein while exercising.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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    January 31, 2012 - Legs"A Week" Rotation

    Went to the gym at 6:50 a.m. and did 35 minutes of LISS cardio on the Elliptical. Weigh-in before cardio was 177 lbs.

    Afternoon: Legs "A Week" Rotation

    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)
    Straight Leg Raises on Flat Bench (3 x 25)
    Windsheild Wipers on Flat Bench (5 x 12; straight legs up position)

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

    Hip Adductions
    5 x 10 x 240

    Sumo Hack Squats
    5 x 10 x 250

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

    Seated Leg Presses (Narrow Foot Position)
    5 x 10 x 320

    Hanging Knee-ups with 15 lb ankle DB between feet
    5 x 12

    Seated Calf Raises
    5 x 10 x 110

    Walking lunges with 10 lb medicine ball
    3 x 30 (15 each leg)

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

    Observations: Shortest leg day afternoon in months. Have moved several of the exercises to "B Week" Rotation. Moved through sets and reps at a pretty good pace and didn't find anything too brutal. Walking lunges still suck, but co-ordination is improving. Just not to the point where I'll do them out on the floor (preferring the darkened, empty classroom.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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    All my PRs are history HoustonTXMuscle's Avatar
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    Feb 1, 2012 Back and Triceps -"A Week" Rotation

    Only thing that I purposedly left out of yesterday's write-up was the fact that four friends individually caught me at various times during my workout so as to sing "Happy Birthday."

    Skipped LISS Cardio this morning. Actually slept till 7:15 which is very unusual. Guilty? Perhaps a little, but felt my legs deserved a break after yesterday's Leg Day.

    Afternoon: Back and Triceps "A Week" Rotation

    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
    Wide Grip Pull-ups 5 x 8 pull-ups (bw)
    180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 12 x 40 lbs
    Cable Shoulder Abductions to 75 deg 3 x 12 x 40 lbs.
    Cable Shoulder Flexion to 75 deg 3 x 12 x 40 lbs.

    Lat Machine Pull-downs
    5 x 10 x 95 each arm

    Reverse Grip Bent Over Rows
    5 x 10 x 70

    Skull-Crushers
    5 x 10 X 65

    Standing Tricep Push-downs
    5 x 10 x 120

    Seated Reverse Close Grip Pull-downs
    5 x 10 x 120

    Flat Bench Close Grip Tricep Press
    5 x 10 x 90

    One arm Dumbbell Rows
    5 x 10 x 55

    Weighted Bench Dips
    10 x bw+25

    Decline Crunches with 10 lb medicine ball
    3 x 12

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

    Cool-down: 25 minutes on Elliptical (Incline 5, Resistance 10) as I didn't do cardio this morning.

    Observations: Increase of 5 lbs on both the Lat Pull-downs and Skull-Crushers. This was the first trial run of Back and Triceps - A Week Rotation and it went pretty smoothly. Would have ideally performed the pull-ups and decline crunches after morning cardio. Other than that, this afternoon was rather uneventful.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  22. #82
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    Apparently I owe you a belated "Happy Birthday!"

    That is a lot of volume Bob. Very impressive that you get this much done as quickly as you do!
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

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  23. #83
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by Swann74 View Post
    Apparently I owe you a belated "Happy Birthday!"

    That is a lot of volume Bob. Very impressive that you get this much done as quickly as you do!
    Thanks, John. What really helps time-wise is that the gym rarely crowded between 2:45 and 4:00 when I plan on the exercises for the day. Working alone helps. Then, too, with a few exceptions the weights (unless I'm trying to move up or achieve PBs) are those that I was using for 3 x 12 comfortably at the end of 2011. Also have my IPod nano set up with playlists of songs that are generally 3 to 4 minutes in length so that I can can pretty well estimate time expenditure and try to keep my rests under 45 seconds.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  24. #84
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Found your journal through the link in your sig. I read your opening post; you've made, and continue to make, a tremendous trnsformation.

    Great work so far. Let's keep it moving!
    No brain, no gain.

    You can't out-train bad nutrition.

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    All my PRs are history HoustonTXMuscle's Avatar
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    Feb 2, 2012 - Off-Day

    Biological clock woke me at 5:30 a.m. Was at the gym by 6 for 35 minutes of LISS cardio followed by 500 lying crunches , slow and hard.

    After breakfast, for want of something to do, decided to make some Nutty-fruit bars (recipe below).

    First of the month appointment with my coach at 1 p.m. Not much change in regard to body stats. Probably get my new meal plan for February on Saturday.

    Afternoon was also typical. Took my granddaughter to her Thursday figure skating lesson with one of her coaches followed by free time on the ice for an hour and a half. We both ate one of bars as our 4:30 snacks with bottled water.

    Berry-Walnut Protein Bars - (Makes 8 bars)

    INGREDIENTS

    8 scoops Dymatize Iso-100 Gourmet Berry protein powder
    1 cup oatmeal
    1⁄2 cup SunSweet Anti-Oxidant Blend (cherries, blueberries, cranberries, plum)
    1⁄4 cup low fat milk
    2 tbsp honey
    3 tbsp Red Raspberry Sugar-free Jam
    1/2 cup crushed walnuts

    DIRECTIONS

    1. Mix together the protein powder, oatmeal, fruit mix, honey, milk and jam. You
    may need to add a little water (no more than a teaspoon at a time) until the mix
    has the consistency of thick cookie dough.
    2. Divide the mix in half and roll each half between two layers of wax paper. Add
    1/4 cup of crushed walnuts to each half and continue to roll. Cut each log into
    fourths and form into bars.
    3. Place in the refrigerator for about 30 minutes. Wrap each bar in a 6 x 6 square of
    wax paper, place in sealable snack bags and place in the refrigerator or freezer until
    needed.

    PER SERVING - Calories 204; Protein 27g, Carbohydrates 22g, Fats 1g

    http://s1073.photobucket.com/albums/...ent=fbars1.jpg

    http://s1073.photobucket.com/albums/...ent=fbars2.jpg
    Attached Images
    Last edited by HoustonTXMuscle; 02-03-2012 at 07:37 AM.
    Inactivity Kills!!!

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  26. #86
    Dry Bone Swann74's Avatar
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    Five.... HUNDRED? My abs are sore just hearing about that!

    And I am so going to steal that recipe!
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

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  27. #87
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by ironwill2008 View Post
    Found your journal through the link in your sig. I read your opening post; you've made, and continue to make, a tremendous trnsformation.

    Great work so far. Let's keep it moving!
    Thanks, Bill. And welcome.

    Originally Posted by Swann74 View Post
    Five.... HUNDRED? My abs are sore just hearing about that!

    And I am so going to steal that recipe!
    Know I'm a bit weird. It was only 6:40 when I got off the Elliptical. Figured that I had nearly 45 minutes to kill before breakfast and that I'm only 5 minutes away from the house. Hadn't really worked abs at all since Monday, so rather than stop at 200, just kept on going and listening to my IPod nano.

    As for the recipe, was really surprised how they turned out considering that it was basically an experiment. Funniest thing was my granddaughter's comment: "Wish you'd have brought extras cause this is really good." Ended up telling her that for a snack, she didn't need over 50 g of carbs.

    And as a final note, my posting of images still sucks. Tried editing to no avail.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  28. #88
    Work in progress hazto's Avatar
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    Great job on the protein bars, will try to make some this weekend from your previous recipe without the oats. Amazing job on the ab work out, I guess time flys with good music, have a great weekend.
    Consistency = WIN

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    bars look good! will try them too once I finish my chocolate protein.

    500 crunches? That, that... that... speechless!
    My (very) starting strength log:
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  30. #90
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by hazto View Post
    Great job on the protein bars, will try to make some this weekend from your previous recipe without the oats. Amazing job on the ab work out, I guess time flys with good music, have a great weekend.
    Originally Posted by j2048 View Post
    bars look good! will try them too once I finish my chocolate protein.

    500 crunches? That, that... that... speechless!
    Thanks, David and j2048. Getting carried away on the abs yesterday probably bordered on the absurb and a carry-over from when I was doing 200s in pilates class and really have my doubts as to whether it was worth the effort. Have a good weekend.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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