Recapturing my Youth at 72

[HoustonTXMuscle]

6:30 a.m. Pre-dawn fasted LISS cardio - 35 minutes on the elliptical keeping my HR below 105 followed 3 one-minute planks

Afternoon Workout: Shoulders and Traps - "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 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.

Dumbbell Lateral Raises/Front Raise Combo
5x10x10x17.5

Machine Lateral Raises
5 x 10 x 65

Smith Seated Overhead Barbell Press
5 x 10 x 140

Smith Shrugs in Front
5 x 10 x 200

Pec Dec Rear Delt Flies
5 x 10 x 90

Standing Plate Lifts
5 x 10 x 35

MTS Iso-lateral Shoulder Press
5 x 10 x 90

Post-Lifting Cool-down
Diamond Push-ups 3 sets of 25
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. Gym was fairly empty and everything went smoothly. No interruptions nor busy stations. Average time for each of the 7 exercises was approximately 8 minutes.

[HoustonTXMuscle]

Went to the gym at 11:00 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

Kneeling Rope Pull-downs
5 x 10 x 170

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

Nasty, rainy day so rather than leave the gym, decided to stay and do 35 minutes of Cardio on the Elliptical (Incline 5, Resistance 10)

[TenThreeFive]

Just checking in. Great stuff.

[Hibiscus09]

Very nice workouts!

Do you do side planks with your forearm on the floor or are you up on your hand? I just googled them and I think I could do them with my forearm on the floor. In my Pilates Reformer class they wanted us up on our hand and that killed my wrists.

Happy Sunday!!

[HoustonTXMuscle]

Just checking in. Great stuff.

Very nice workouts!

Do you do side planks with your forearm on the floor or are you up on your hand? I just googled them and I think I could do them with my forearm on the floor. In my Pilates Reformer class they wanted us up on our hand and that killed my wrists.

Happy Sunday!!

Thanks, TenThreeFive and Diane. Most of the time I just do side planks with the forearm on the floor, but from time to time, do try to mix them up and use my hand...same is true for push-ups (about 6 different varieties). Looking back on the pilates classes I took, can't recall wrist problems....probably cause I was too busy mentally trying to keep up with all the women in the class as the instructor had us constantly shifting from one movement to another unless we were doing 100s or 200s.

[generetired]

Just saw the 500 crunches to kill a little time. Ouch! It got me thinking that I need to add some more core work during the week as it is not part of my PHAT program.

[HoustonTXMuscle]

Just saw the 500 crunches to kill a little time. Ouch! It got me thinking that I need to add some more core work during the week as it is not part of my PHAT program.

Thanks, Gene. I'll generally try and work in some core and ab exercises after morning cardio, primarily to avoid school traffic. In the 1.5 miles home I have to pass thru 2 school zones. Figure that I might as well do something constructive opposed to parents jamming the road while dropping their kids off.


Went to the gym at 6:50 a.m. and did 35 minutes of LISS cardio on the Elliptical. Stayed at the gym till 8:00 a.m. (for the above reason) doing 3 sets of 25 regular push-up, 100 ab crunches, and 3 sets of 15 body weight dips.

Afternoon: Chest & Biceps "B 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

Flat Bench Dumbbell Flies
5 x 10 X 40@arm

Flat Bench Dumbbell Press
5 x 10 x 50@arm

Standing Alternating Dumbbell Hammer Curls
5 x 10 x 30@arm

Spiderman Curls on Incline Bench
5 x (3/3/4) x 20@arm ( /= pause & wrist-turn)

Incline Barbell Bench Press
5 x 10 x 150

Decline Barbell Bench Press
5 x 10 x 130

Dumbbell Concentration Curls
3 x 10 x 37.5 @arm
2 x 10 x 40@arm

Standing EZ BarBell Curls
5 x 10 x 60

PecDec
5 x 10 x 140

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

Observations: Replaced a few of the "A Week" exercises with exercises that I hadn't done in quite awhile. Everything went smoothly with no difficulties, except for trying to keep tract of time. Got to the Incline Barbell Bench and a younger friend (in his late 20s) who also does chest on Mondays asked me to spot him on both his incline and flat barbell presses.

[Bo_Flecks]

Workouts are looking solid, my friend! What are your overall impressions of running an A week/B week rotation?

[HoustonTXMuscle]

Workouts are looking solid, my friend! What are your overall impressions of running an A week/B week rotation?

Thanks, Steve. Thus far, I'm really enjoying the split rotations, even tho I'm barely into the second day (legs) of B week this afternoon. If a lot of what I'm attempting to do looks familiar, it's because I studied your post of Jan. 24 in your journal. Basically, 90% of what I've planned out is in line with your overall plan with lesser weights and the addition/replacement of certain exercises. I perhaps should have sent you a PM in this regard and hope that you're not offended. Discussed it with my coach and he said: "Go for it." My impression is that my workouts are now much more focused and by keeping the exercises to no more than 4 or 5 per body part, a lot of the redundancy in earlier FTPs has been removed. Am also following your lead and as you stated looking at it as "pretty much in constant flux as far as exercise selection" goes. For the first couple of weeks, I'm concentrating on weights that I can easily handle. Intend to stick with the program for at least 2 or 3 months before making an early judgment call that it may not be working for me.

I realize that it's often said that "If you imitate me, it will be the best compliment you can bestow upon me, therefore imitation is the best form of flattery." I would not agree completely with that statement for imitation often cheapens the original form. It is a higher compliment to emulate someone than to imitate him. To emulate what you're doing is to go beyond copying and trying to excel in the same area of interest, for which initiative and imagination are essential.

[HoustonTXMuscle]

Went to the gym at 7:10 a.m. and did 35 minutes of LISS cardio on the Elliptical. Weigh-in before cardio was 177 lbs (unchanged since last week)

Afternoon: Legs "B 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 (Wide stance):
1 x 10 x 150 (Warm-up)
5 x 10 x 225

Hip Abductions
5 x 10 x 135

Sumo Hack Squats
4 x 10 x 250
1 x 10 x 275

Seated Leg Curls
4 x 10 x 130
1 x 12 x 140

Angled Leg Presses (Normal Foot Position)
3 x 10 x 350
3 x 10 x 375

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

Seated Calf Raises
4 x 10 x 110
1 x 10 x 120

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

Observations: Had to juggle my schedule today. Went to the affiliate gym about 30 miles from home. Larger facility but all the machines and benches are crammed in a small area on the second floor. Hate working out there. but it's convenient if I need to pick my granddaughter up from school and get her to the ice rink (2 separate classes under different coaches today). Felt a bit rushed but basically got all the exercises, excluding warm-up and cool-down, completed in about 70 minutes. The fact that nothing seemed too brutal may reflect a need for increasing the weight in certain exercises. At least, with the exception of Sumo Hack Squats (which I love) a lot of the redundancy with previous FTPs has been reduced and I don't feel as if I'm over-training.

Weirdest thing at the gym today. Have simply given up trying to understand certain people in the gym. Finished my warm-up on Smith Squats. Guy, probably around 30, approaches me, takes his jacket off, stuffs it in his bag and asks how many more sets I have. Told him 5 sets of 10 and asked if he wanted to work in. He said no thanks cause he wasn't doing squats. He sat down on the bench which I'd moved out of the way took an IPad out of his bag and started working or playing on it. He stays on the IPad all the time while I do my 5 sets. Talking to himself and looking at me the entire time. I know this, how? He's loud enough for me to hear him over the music on my IPod and I have a good view of him in the mirror in front of the rack. Signal to him that I'm finished and start removing plates and ask him how much he wants me to leave on. He looks at me and says, "I've changed my mind", shrugs his shoulders, takes his jacket out of the bag, puts it on and walks off. I move on to do hip abductions and notice that he's leaving the area and going downstairs.

Footnote: Am falling behind in keeping up with certain journals, need to reply to others and its seems that I'm constantly on spread.

[Swann74]

Nice job in there today Bob.

Smith Barbell Squats (Wide stance):
1 x 10 x 150 (Warm-up)
5 x 10 x 225

I don't think I've asked... any particular reason you do these on the Smith machine, or is it just a preference?

Seated Leg Curls
4 x 10 x 130
1 x 12 x 140

Niiiiice! Your hammies had to be burning after this.

Weirdest thing at the gym today. Have simply given up trying to understand certain people in the gym. Finished my warm-up on Smith Squats. Guy, probably around 30, approaches me, takes his jacket off, stuffs it in his bag and asks how many more sets I have. Told him 5 sets of 10 and asked if he wanted to work in. He said no thanks cause he wasn't doing squats. He sat down on the bench which I'd moved out of the way took an IPad out of his bag and started working or playing on it. He stays on the IPad all the time while I do my 5 sets. Talking to himself and looking at me the entire time. I know this, how? He's loud enough for me to hear him over the music on my IPod and I have a good view of him in the mirror in front of the rack. Signal to him that I'm finished and start removing plates and ask him how much he wants me to leave on. He looks at me and says, "I've changed my mind", shrugs his shoulders, takes his jacket out of the bag, puts it on and walks off. I move on to do hip abductions and notice that he's leaving the area and going downstairs.

I believe this is where I should facepalm.jpg!

Footnote: Am falling behind in keeping up with certain journals, need to reply to others and its seems that I'm constantly on spread.

I know this feeling!

[j2048]

Weirdest thing at the gym today. Have simply given up trying to understand certain people in the gym. Finished my warm-up on Smith Squats. Guy, probably around 30, approaches me, takes his jacket off, stuffs it in his bag and asks how many more sets I have. Told him 5 sets of 10 and asked if he wanted to work in. He said no thanks cause he wasn't doing squats. He sat down on the bench which I'd moved out of the way took an IPad out of his bag and started working or playing on it. He stays on the IPad all the time while I do my 5 sets. Talking to himself and looking at me the entire time. I know this, how? He's loud enough for me to hear him over the music on my IPod and I have a good view of him in the mirror in front of the rack. Signal to him that I'm finished and start removing plates and ask him how much he wants me to leave on. He looks at me and says, "I've changed my mind", shrugs his shoulders, takes his jacket out of the bag, puts it on and walks off.

Ah, he probably sat in awe watching you squat 5x10 225, and then just couldn't face the fact that you did more than his max

I'm curious - why do you do the squats in the smith? Everyone around seems to be of opinion that it makes the movement very unnatural, and generally much inferior to the free weight option?

[HoustonTXMuscle]

Nice job in there today Bob.
I don't think I've asked... any particular reason you do these on the Smith machine, or is it just a preference?

Ah, he probably sat in awe watching you squat 5x10 225, and then just couldn't face the fact that you did more than his max

I'm curious - why do you do the squats in the smith? Everyone around seems to be of opinion that it makes the movement very unnatural, and generally much inferior to the free weight option?

Thanks, John and j2048. Very good question.

I fully realize that a lot of guys argue that the path is unnatural and that the machine prevents the body from determining its groove. My assumption, which may be wrong, is that they feel linear or lever machines are not as effective or not as safe as free weights. Although the argument warrants consideration, I am not aware of any scientific or empirical evidence to support this claim (perhaps, I've just not searched hard enough). Free weights certainly offer more variety of exercises than machines, but why restrict yourself to just free weights, particularly since greater progress can be obtained from exercises you are not accustomed to performing.

Its true that the knees do not travel as far forward and the depth of squat is restricted, resulting in less torque force in the knees and lower back. I feel that there is actually less stress on my knees and that the stress is not necessarily unnatural. Working at weights close to my body weight or below, I felt that my squats were becoming stale and yielding less progress than I wanted. Discuss this at length with my coach during one of our sessions back in early October. He suggested that I start implementing the Smith. He said something to the effect that I forget my ego, that my game wasn't aimed at being a powerlifter and that no one was going to fault an older guy for using a Smith for certain exercises. We then spent about 20 minutes just on foot placement (with the realization that the farther that you place your feet when you're doing squats on a Smith, the more my glutes and the less that my quadriceps are recruited, whereas if my feet were back directly under the bar, my quads took on more of the responsibility while my glute muscle fibers were receiving less activation) and form control.

Realizing that there may be less supporting muscle used to balance the weight, by performing the squat movement within the Smith, I simply feel that I can better control my form with weights exceeding my body weight and maintain ideal balance, especially in light of the fact that I never use a spotter. I don't like my age to get in the way of my exercises, but feel that its a much safer alternative. Rather than focusing my mind on the weight (what if I fall off balance and drop it), I can focus on performing the exercise properly and not cheat by avoiding the following mistakes: rounding my lower back, moving too fast, pushing from the balls of my feet, looking down, limiting the range of motion, etc.

If I need another reason its because the other 2 racks in the gym always seems to have waiting lines.

[j2048]

Thanks for the explanation. I've never used a smith machine and was wondering what the whole argument against it is about!

[Swann74]

I knew the arguments against the Smith, but assumed you had taken those into account. Very cogent points all around!

[HoustonTXMuscle]

Niiiiice! Your hammies had to be burning after this.
.....

Don't really get the burn in my hams from seated curls that I experience from lying leg curls. Have never figured out why my 1RM for seated is more than double that for lying curls. Easiest explanation is machine tension, but I've tried more than 6 machines at 3 different gyms always achieving similar results.


7:00 a.m. 35 minutes of LISS Cardio this morning on the Elliptical followed by 3 sets of 12 Decline Crunches with 10 lb medicine ball and 5 sets of 8 Wide Grip Pull-ups (bw)

Afternoon: Back and Triceps "B 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 Stairmaster at Fat Burner level 8
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.

High Cable T-Bar Rows
1 x 10 x 130
4 x 10 x 140

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

Lying Tricep Extensions Across the Face
5 x 10 X 30@arm

Standing Tricep Push-downs
4 x 10 x 120
1 x 10 x 130

Seated V-Grip Rows
5 x 10 x 135

Seated Reverse Wide Grip Pull-downs
3 x 10 x 135
2 x 10 x 150

Flat Bench Close Grip Tricep Press
5 x 10 x 95

One arm Dumbbell Rows
5 x 10 x 55

Weighted Dips
5 x 10 x bw+10

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

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

Observations: This was the first trial run of Back and Triceps - B Week Rotation and it went pretty smoothly. Hadn't done High Cable T-Bar Rows in quite some time and found that 130 was too light. Moved the pull-ups and decline crunches to the morning following cardio so as to shorten afternoon workout. Will consider moving the weighted dips to the morning also. Other than that, this afternoon was rather uneventful.

[HoustonTXMuscle]

Realized that I hadn't posted February's Meal Plan which I actually started last Sunday.

February Meal Plan : Gram% Ratio 42-41-17: Protein (g)/ Carbs (g)/ Fat (g)/ Calories
Breakfast – Mix Oatmeal with Sun Butter and Banana
½ cup Oatmeal 5.0/ 27/ 3.0/ 150.0
1 banana 1.4/ 35/ 0.4/ 135.0
t tblsp Sun Butter 0.1/ 4.4/ 7.6/ 93.0
4 oz of 93/7 Turkey, ground 22.4/ 0.0/ 8.0/ 164.0
1 tblsp Ketchup 0.0/ 4.0/ 0.0/ 16.0

Totals 28.9/ 70.4/ 19.0/ 558.0

AM Snack
1/2 Pepper, Green or Red 1.4/ 9.6/ 0.2/ 40
1/2 cup Sweet Potato, baked in skin, no salt 2.0/ 20.7 0.2/ 90
5 oz Chicken Breast, White Meat, w/o skin 32.5/ 0.0/ 2.0/ 155
1/2 oz or 12 Almonds, whole kernels 3.0/ 2.8/ 7.1/ 90.8
1/4 sq. Baker's Unsweetened Chocolate 1.0/ 2.8/ 0.0/ 35

Totals 34.9/ 35.9/ 9.5/ 410.8

Lunch
8 spears of Asparagus, boiled 2.9/ 4.9/ 0.3/ 26.4
3/4 cup Brown Rice, coooked 3.7/ 37.3/ 0.9/ 90.8
6 oz Tilipia, dry heat cooked 44.4/ 0.0/ 4.8/ 216.0
2 tbsp Pace Salsa, Chunky, medium 0.0/ 0.0/ 0.0/ 4.0

Totals 51.0/ 42.2/ 6.0/ 337.2

Post-workout Shake :
1 scoop BSN CellMass 0.0/ 7.0/ 0.0/ 30
1/2 scoop Karbolyn 0.0/ 25.0/ 0.0/ 40.0

PM Snack
5 ox Salmon, broiled 31.3/ 0.0/ 17.5/ 290.0
8 Brussel sprouts, boiled 4.2/ 11.9/ 9.8/ 60.5
1 tblsp Ketchup 0.0/ 4.0/ 0.0/ 16.0

Totals 35.5/ 47.9/ 27.3/ 326.5

Dinner
5 oz Top Sirloin, fat removed, broiled 43.0/ 0.0/ 9.6/ 270.0
3 cups of Spinach, raw 2.6/ 3.3/ 0.4/ 20.7
1 teaspoon Salt, iodized, Morton 0.0/ 0.0/ 0.0/ 0.0
1/2 tbsp of Olive oil, pure 0.0/ 0.0/ 7.0/ 65.0
1.5 tbsp of Vinegar, Apple Cider 0.0/ 0.0/ 0.0/ 1.5
1 cup of Tomato, diced 1.5/ 8.4/ 0.5/ 36.0

Totals 47.1/ 11.7/ 17.5/ 393.2

Evening Snack
5 Egg Whites 17.5/ 1.5/ 0.0/ 85.0
3/4 oz or 18 Almonds, whole kernels 4.5/ 4.2/ 10.6/ 136.2
2 tbsp Pace Salsa, Chunky, medium 0.0/ 0.0/ 0.0/ 4.0

Totals 22.0/ 5.7/ 10.6/ 225.2

Daily Total: 219.4/ 213.8/ 89.5/ 2350.0

[j2048]

Wow, that is a very, very, very dedicated eating plan. No dairy, no bread at all, and 220 g of protein in 2350 calories. I really can't find anything even mildly unhealthy! At the same time it looks like a quite lot of food.

I really struggle to put 180g of protein in about 2000 cals, usually I either get less protein or more calories. But then I'd need a personal chef to prepare meals for my whole family to be as strict as you are. Very impressive.

How often do you change your meals? Do you eat strictly according to this plan for the whole month? Any cheat meals?

[HoustonTXMuscle]

Wow, that is a very, very, very dedicated eating plan. No dairy, no bread at all, and 220 g of protein in 2350 calories. I really can't find anything even mildly unhealthy! At the same time it looks like a quite lot of food.

I really struggle to put 180g of protein in about 2000 cals, usually I either get less protein or more calories. But then I'd need a personal chef to prepare meals for my whole family to be as strict as you are. Very impressive.

How often do you change your meals? Do you eat strictly according to this plan for the whole month? Any cheat meals?

Thanks, j2048. Have been essentially dairy and gluten-free for nearly 14 months. As I'm paying for advice based on body stats measured by my coach the first of each month, I figure that there's not much point in ignoring that advice. My meal plans generally changes around the first week of the month after a coaching session. This one at least is simple. The one's involved with carb cycling are a bit more complicated with daily changes. The carbs are higher this month than in previous diets, but thus far haven't put on noticeable weight. Goal is to try and put on 0.5 lb/week. Haven't had a beer in nearly two years. Am allowed 1/2 glass of red wine once a week. Yes, I really miss ice cream, bread, pasties, cakes, etc., but usually have one cheat meal per week (that's why I used the word 'essentially') and am pretty lucky in not having cravings or being hungry.

Being retired, I'm fortunate in having more free time to spend in the kitchen than a lot of people who are trying to eat according to a strict plan. Thus, I can weigh, prepare and box the turkey, eggs, and other foods in advance for microwaving later; the exception being fish. Can't stand to re-heat fish once it's cooked. My wife also hasn't cooked a single meal for me since December 2010.

[HoustonTXMuscle]

Feb 9, 2012 - Off-Day

6:45 a.m. Along with the changes in my diet this month my cardio on off-days has also changed to a total of 45. Can't stand that period of time on one machine so my plan is to split it up with a few core exercises between. Thus, my pre-dawn fasted LISS cardio started off with 25 minutes on the elliptical keeping my HR below 105 followed 3 one-minute planks. Then got on the Treadmill for a 20 minute walk at 4.2.

Feb 10, 2012

5:30 a.m. Got up to make coffee and realized that it was raining really hard outside. Hate going to the gym on cold, nasty, rainy mornings, so I decided to blow off cardio this morning.

Afternoon: Shoulders and Traps - "B Week" Rotation

Weigh-in: 177 lbs

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
5 x 10 x 145

Smith Shrugs Behind the Back
5 x 10 x 225

Arnold Dumbbell Presses
1 x 35@arm x 6
5 x 32.5@arm x 10

Barbell Upright Row
5 x 65 x 10

Machine Lateral Raises
5 x 10 x 65

Pec Dec Rear Delt Flies
5 x 10 x 90

Standing Plate Lifts
5 x 10 x 35

MTS Iso-lateral Shoulder Press
5 x 10 x 90

Post-Lifting Cool-down Diamond Push-ups 3 sets of 25 followed by 30 minutes on Elliptical (Incline 5, Resistance 10)

Observations: Increased the SS Overhead Press by 5 lbs this week. Hadn't done Behind the Back Shrugs in quite awhile. They really felt good but what I noticed most during the rests were not my shoulder but my legs; in the mirror it seems as if the definition in my upper legs is becoming much greater. Started the Arnold's off with 35 lbs. Downward motion looked sloppy and seemed to lack control so I stopped at 6 reps and then did 5 sets with 32.5 lb dumbbells. Another case of sacrificing weight in favor of good form. Everything else was much the same. Was still feeling guilty about skipping morning cardio so I increased my cool-down to 30 minutes.

Today was a planned cheat day. Meal modification was as follows. Skipped the sweet potato in my morning snack on purpose. Drank my CellMass-Karbolyn shake on the way home from the gym. Showered, got dressed and took my wife and granddaughter to Texas Roadhouse. Ordered the salmon (plain, no butter), baked sweet potato (plain), and steamed broccoli for my late afternoon snack (about an hour later than usual). No peanuts, no rolls, and no alcohol. Thus, my cheat meal was what I consider a clean, quasi-cheat.

[Bo_Flecks]

Thanks, Steve. Thus far, I'm really enjoying the split rotations, even tho I'm barely into the second day (legs) of B week this afternoon. If a lot of what I'm attempting to do looks familiar, it's because I studied your post of Jan. 24 in your journal. Basically, 90% of what I've planned out is in line with your overall plan with lesser weights and the addition/replacement of certain exercises. I perhaps should have sent you a PM in this regard and hope that you're not offended. Discussed it with my coach and he said: "Go for it." My impression is that my workouts are now much more focused and by keeping the exercises to no more than 4 or 5 per body part, a lot of the redundancy in earlier FTPs has been removed. Am also following your lead and as you stated looking at it as "pretty much in constant flux as far as exercise selection" goes. For the first couple of weeks, I'm concentrating on weights that I can easily handle. Intend to stick with the program for at least 2 or 3 months before making an early judgment call that it may not be working for me.

I realize that it's often said that "If you imitate me, it will be the best compliment you can bestow upon me, therefore imitation is the best form of flattery." I would not agree completely with that statement for imitation often cheapens the original form. It is a higher compliment to emulate someone than to imitate him. To emulate what you're doing is to go beyond copying and trying to excel in the same area of interest, for which initiative and imagination are essential.

No PM was necessary. I'm glad you found something in there that was useful to you.

To me the beauty of the A week/B week schedule in not only what you said about "constant flux" (and don't get me wrong here, I am not a big proponent of the muscle confusion theory),but it also offers more of a possibility of what Charles Glass calls "shocking the muscles". Then on top of that there is the added recovery benefit of not pounding the muscles and connective tissue over and over, week after week with the same movement. Since I switched to the A/B protocol, my connective tissue is much healthier and my recovery ability much better.

[generetired]

Really like the A&B rotation approach for the reasons you and Steve noted. I appreciate the detailed info on your food plan. I also agree with your thoughts on the Smith machine for squats, particularly, the safety, the fact that I don't have to focus on the weight position on my back, and that I can get a variety of exercises by just changing my foot position.

Last workout was impressive with the volume and variety. You are kicking it!

[hazto]

I prefer your Mexican food cheat meal, that aside great work. Also every time I see a seasoned lifter going down in weight to not sacrifice form always makes me look at my next workout to insure I am not fighting the battle of weight vs. form.

[ironwill2008]

Some good dialogue concerning Smith Machine Squats. I've experimented extensively with them over the years, and came to find that doing Front Squats on the Smith are, for me at least, just about the most quad-dominant leg exercise I've ever done. It might pay you to give them a try if you're looking for somethng that puts most of the load on the quads.

[HoustonTXMuscle]

Feb. 11 - Catch-up Saturday Abs & Core

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

Dumbbell Side bends
5 x 20 x 45 plate per side

Unweighted dips - 5 x 10

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

Unassisted Chin-ups - 3 x 8 (body wt)

Kneeling Rope Pull-downs
5 x 10 x 170

Nat. Ab Chair (110 lbs) - 3 different leg positions
3 x 15@

Hyperextensions (Unweighted Forward, Reverse, Each Side)
3 x 10@ position

35 minutes of Cardio on the Elliptical (Incline 5, Resistance 10)

Feb. 12 - Off-Day

11:00 a.m. - 45 minutes of LISS Cardio on the Elliptical

No PM was necessary. I'm glad you found something in there that was useful to you.

To me the beauty of the A week/B week schedule in not only what you said about "constant flux" (and don't get me wrong here, I am not a big proponent of the muscle confusion theory),but it also offers more of a possibility of what Charles Glass calls "shocking the muscles". Then on top of that there is the added recovery benefit of not pounding the muscles and connective tissue over and over, week after week with the same movement. Since I switched to the A/B protocol, my connective tissue is much healthier and my recovery ability much better.

Thanks, Steve. Have also noted recovery is much better, in addition to focus, concentration and the fact that I'm not aimlessly doing redundant exercises (always one of my biggest problems).

Really like the A&B rotation approach for the reasons you and Steve noted. I appreciate the detailed info on your food plan. I also agree with your thoughts on the Smith machine for squats, particularly, the safety, the fact that I don't have to focus on the weight position on my back, and that I can get a variety of exercises by just changing my foot position.

Last workout was impressive with the volume and variety. You are kicking it!

Thanks, Gene. Am probably repeating myself, but having a pre-planned format with the A&B plan that I adhere to, prevents me from just throwing in an extra exercise here and there. Tho, I've always carried a temp work sheet and pencil with me in the gym for the last couple of years, even when I was following an FST-7 routine, I'd frequently make changes for no sound reason at all and really get off track.

I prefer your Mexican food cheat meal, that aside great work. Also every time I see a seasoned lifter going down in weight to not sacrifice form always makes me look at my next workout to insure I am not fighting the battle of weight vs. form.

Thanks, David. My biggest problem with a Mexican cheat meal is that it really takes a lot of will power to resist all the cheese. With salmon, broccoli and a sweet potato the temptation simply isn't there. Not that I necessarily like looking at myself in the mirror, but having mirrors around the gym certain helps maintain form especially on bi work. An example is that I see so many guys using swing movements with weights that are way too heavy rather than proper curling.

Some good dialogue concerning Smith Machine Squats. I've experimented extensively with them over the years, and came to find that doing Front Squats on the Smith are, for me at least, just about the most quad-dominant leg exercise I've ever done. It might pay you to give them a try if you're looking for somethng that puts most of the load on the quads.

Thanks, Bill, especially for the quad info. May be old, but really still consider myself a noob. Checked my old logs and realized that I hadn't done Front Squats since November. As my A and B workouts are in flux, its easy enough work them in.

[HoustonTXMuscle]

Third Week (Chest & Biceps "A Week" Rotation)

Went to the gym at 6:30 a.m. and did 35 minutes of LISS cardio on the Elliptical and 100 ab crunches (legs up) with the idea that I'd get out before 7:30 so as to avoid two zones of school traffic on a rainy morning. No such luck, as a friend (who's also a N.Y. Rangers fan) caught me in the locker room and wanted to talk about their win in yesterday's game with the Caps. This led discussing their standing in the Atlantic Div, other teams in the Eastern Conference, Ryan Callahan, CaseyWellman and the Wild making the mistake of trading him....blah, blah, blah. Hit traffic and it took me nearly 25 minutes to drive the 1.5 miles home.

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

Additional warm-up on Star Trac Impact Chest Press Machine
1 x 10 x 120
1 x 10 x 135
1 x 10 x 150

Flat Barbell Bench Press
5x10x155

DB Incline Flies
5 x 10 X 37.5@arm

Standing Zottman Curls
5x10x27.5@arm

Dumbbell Concentration Curls
5x10x37.5 @arm

PecDec
5 x 10 x 140

Straight-arm Dumbbell Pullovers
5x10x65

Incline Bench Dumbbell Press
5 x10 x 42.5

Barbell Preacher Curls
5 x 10x 65

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

Observations: Made a few changes to A Week Rotation. Prior to Bench Press at an increase of 5 lbs, I did an additional warm-up on the seated Chest Press Machine. Resulted in a total warm-up of nearly 30 minutes. Total of 76 minutes on the floor for the 4 Chest and 4 Bi exercises and 15 minutes for the cool-down. Zottman's were a lot easier and form much better in a standing position. Need to consider weight increases for 2 weeks from today.

[HoustonTXMuscle]

Third Week (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 (no change).

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)

Front Squats
1 x 10 x 100
2 x 10 x 105
3 x 10 x 110

Walking lunges with 25 lb plate in each hand
3 x 30 (15 each leg)

Smith Barbell Squats (Wide stance)
5 x 10 x 210

Hip Adductions
4 x 10 x 250
1 x 10 x 260

Seated Leg Presses (Narrow Foot Position)
5 x 10 x 325

Hack Squats (Medium Stance)
5 x 10 x 250

Lying Leg Curls
4 x 10 x 65
1 x 10 x 70

Hanging Knee-ups with 17.5 lb ankle DB between feet
5 x 12

Seated Calf Raises
5 x 10 x 130

Cool-down
15 minutes on Recumbent Bike, Resistance of 11

Observations: After not having done Front Squats in about 3 months, decided to work them in first at weighs that I felt I could easily handle without using the Smith. Am getting better at walking lunges but still prefer to do them in the classroom with the lights turned off so that no one cracks up laughing. Went up in weight for both the Hip Adductions, Seated Leg Presses, Hanging Knee-ups and Calf Raises. What I was most proud of was breaking that damn 65 lb. barrier on the Lying Leg Curls (have a real hate/no love affair with that damn machine. Moved through all sets and reps at a good pace.

[Bo_Flecks]

Hanging Knee-ups with 17.5 lb ankle DB between feet
5 x 12

I have gone almost exclusively to hanging ab work these days. MUCH easier on my lower back, and it seems to be making a difference for my obliques.

I have never tried it with the dumbbell between my feet. I have always put the dumbbell between my knees. I may give it a try between my feet and see if there is any difference.

[HoustonTXMuscle]

Third week (Back and Triceps "A Week" Rotation)

Body has been sending me a message

Up until today, had been ignoring it or not able to figure it out. Overslept this morning. Got out of bed at 7:45, wondering what the hell is wrong with me as I didn't go to bed tired. This is absurd!!! Thus, skipped LISS Cardio again this morning. Checked my old logs and realized that it always seems to happen on Wednesday morning following leg day. Am questioning whether is a new "bad habit" and if I need to make Tuesday a hi-carb day. Sent an email to my coach concerning whether he thought I ought to go back to higher carbs on Tuesdays and Saturdays (this had been the plan from last May thru mid-Oct).

Afternoon: Back and Triceps "A Week" Rotation

Afternoon Workout: Back and Biceps
Pre-work: None; Lunch (3rd meal about 45 minutes before going to the gym
During: 1 Scoop BSN AminoX BCAAs
Post-work: Another scoop of BSN AminoX BCAAs followed by my 4th meal, 30 minutes later

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.

Seated Reverse Close Grip Pull-downs
4 x 10 x 120
1 x 10 x 135

Lat Machine Pull-downs
3 x 10 x 95 @arm
2 x 10 x 100 @arm

Skull-Crushers
5 x 10 X 65

Standing Tricep Push-downs
5 x 10 x 120

Reverse Grip Bent Over Rows
5 x 10 x 70

Flat Bench Close Grip Tricep Press
3 x 10 x 90
1 x 10 x 95
1 x 10 x 100

One arm Dumbbell Rows
5 x 10 x 55

Dips
2 x 10 x bw
3 x 10 x bw+18 lbs (scuba weight belt)

Decline Crunches with 10 lb medicine ball
3 x 12

Hyperextensions (Forward only) - Unweighted
3 x 15

Cool-down: 35 minutes on Elliptical (Incline 5, Resistance 10) as I didn't do cardio this morning and guilt feelings are really bad.

Observations: Increase of 15 lbs on the last set of Seated Reverse Close Grip Pull-downs. Another 5 lb increase on the last 2 sets of Lat Pull-downs. Probably haven't been pushing myself hard enough on either of these exercises. Same is true for the Flat Bench Close Grip Tricep Presses as the increase on the last 2 sets were not that difficult. Like two weeks ago, would have ideally performed the pull-ups and decline crunches after morning cardio. Afternoon was rather uneventful except for the fact that it was too long with the dips, decline crunches and hyperextensions and cardio.

[Swann74]

Sorry to hear that things were feeling "off" Bob, but very glad that you have some good theories on what happened and how to address it. Still had some good volume though, even with the... 'odd-ness' (?) of the morning.