Recapturing my Youth at 72

[HoustonTXMuscle]

Okay, I lied. This is probably one of the worst ways to start off the New Year, but I will be 72 at the end of this month.

This is my second attempt to keep an online journal, after letting the first one die several months ago.

As for history, in the late 50s and early 60s, I was a swimmer and springboard diver in high school and college. Twenty years later, following military service, marriage, and graduate school, I took a month off of work and went to Florida to become a Scuba Instructor. For the next 12 years, I continued working during the day and taught scuba as an avocation on nights and weekends (progressing thru Master Scuba Trainer for 2 certifying agencies). In 1992, due to my (real job) work load and family commitments, I quit teaching scuba, quit playing racquetball twice a day, and quit exercising. Needless to say, my body went to seed.

Fast forward to 2008. After retiring for the fourth time, my weight had ballooned to nearly 270 lbs. My 46 inch slacks were tight in the waist and I was not only FAT, I was disgustingly obese. In April of 2008, I had my semi-annual checkup. All the blood work, stress tests, etc. were fine. My physician told me that I was in excellent health except for the fact that it was apparent that I was (exact words) “fat and lazy and needed to get off my azz and exercise.” I guess most guys would have walked out vowing not to ever go back (at least to him) 6 months later for a follow-up. However, I knew that he was right and that was all the incentive that I needed to do something about it. On my way home from his office, I stopped by a new gym that was having a grand opening the following week. I bought a membership, with the determination to recapture a body that I hadn’t seen in the mirror since 1992.

Determined to get back in shape via cardio and lifting, I continued to progress and by mid-October 2010 was down to 190 lbs. That month, I went with a few amateur bb friends at the gym to the Texas State NPC show. I was bitten. Bitten really bad. Seeing no one in the "Masters Over 60" and only 1 competitor in the "Masters Over 70" class, I left thinking: “I Can Do That.” Thus, a new item is added to my "Bucket List."

2011, in Review: In January, started working with a excellent nutritionist/coach and by mid-year had gotten my body fat down to the single digits and my weight in the 170 range. Competed in two NPC shows in the "Master Over 70" class, taking second place in the first and a first place a few months later. The latter, except for walking off with a nice "sword award, was an absolute disaster. Spent the first three mornings of "peak week" in my doctor's office, couldn't hold my food down, my water was way off and by show time, I'd lost 18 lbs. In retrospect, it was a good learning experience.

My goals in re-starting an on-line journal this first day of January 2012 are similar to many others posted in the O35 Forum: benefit from the knowledge of others and and possibly serve as a positive example to anyone that's overweight that it's never too late to "change things, turn your life around and recapture your youth."

[ljimd]

Great transformation and impressive accomplishments for 2011. Looking forward to following you in '12. Sky's the limit.

...on spread

[paolo59]

Here's to a new year filled with blessing and goals accomplished in the gym brother!

[HoustonTXMuscle]

Waited till almost 1/2 time of the Texans-Titans game to go to the gym. Altogether maybe a dozen cars in the parking lot. Did 4 sets of 25 push-ups, 35 minutes of cardio on the elliptical, and 3 sets of 10 chin-ups. Came home and the game's tied. Happy New Year to All!!! Everyone looking forward to a crowded gym tomorrow seeing as new classes start tomorrow along with the rush of resolutioners?

[Tifflex]

Happy New Year! I will be following your journey.

[HoustonTXMuscle]

7:00 a.m. - 35 minutes of cardio on the elliptical followed by 200 crunches, slow and hard

Most of the Monday morning 'regulars' weren't in the gym. If fact the gym was practically empty. Am sure all that will be different this afternoon when I go back for Chest & Triceps. Bob

[HoustonTXMuscle]

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)
3 sets of 25 Diamond Push-ups
Rot. Cuff Ext. Cable Rotations 3 x 20 @ 30/40/50 lbs.
Rot. Cuff Int. Cable Rotations 3 x 20 @ 30/40/50 lbs.
CableShoulder Abductions to 75 deg 2 x 15 @ 30/40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 30/40 lbs.

Barbell Incline Bench press
1 x 15 x 110 (warm-up)
3 x 12 x 135
2 x 10 x 155
1 x 8 x 160

DB Flat Bench press
3 x 12 x 55

DB Incline press
4 x 12 x 45

DB Incline flies
3 x 12 X 40

PecDec
12 x 130
12 x 140
12 x 150

Skull- Crushers
3 x 12 X 65

Standing Tricep Push-downs
3 x 12 x 120

Tricep Dips
bw x 12
bw+10 x 12
bw+25 x 12

Cable Rope Overhead Extension
70 x 12
90 x 12
110 x 12

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

Seems like posting this is more work than the workout. Guess cause my temp sheet that I take to the gym as well as my personal journal are both in Excel and I can't seem to get the format right for posting it here. Workout took a few minutes longer than usual cause two friends asked me to spot their flat and decline presses. Find it really flattering when guys in their 20s and 40s ask if I'll spot them.

[generetired]

Loved your story - gives me something to shoot for! Hope the Texans get it together in the playoffs.

[TenThreeFive]

I want to be you when I'm 72!!! Will follow along.

[67fastback]

Seems like posting this is more work than the workout. Guess cause my temp sheet that I take to the gym as well as my personal journal are both in Excel and I can't seem to get the format right for posting it here. Workout took a few minutes longer than usual cause two friends asked me to spot their flat and decline presses. Find it really flattering when guys in their 20s and 40s ask if I'll spot them.

I agree, it is a lot of work posting. Good workout and best of luck in 2012!

[HoustonTXMuscle]

Had not worked my legs since December 20 following an intercostal pull doing something really foolish with regard to Barbell Squats.

Afternoon Workout: Legs
Pre-work: 1/2 Scoop MP Assault
During: 1 Scoop BSN AminoX BCAAs
Post-work: 2 Scoops BSN CellMass

Warm-up
10 minutes on Precor Treadmill (Incline 15, Speed 3.5)
Straight Leg Raises on Flat Bench (3 x 20)
Windsheild Wipers on Flat Bench (3 x 20 x 3 different leg positions)

Barbell Squats (Wide stance):
3 x 175 x 15

Barbell Squats (Narrow stance):
3 x 175 x 15

Sumo Hack Squats
4 x 175 x 15

Seated Leg Presses
4 x 300 x 12

Hip Abductions
4 x 130 x 15

Hip Adductions
4 x 230 x 15

Leg Extensions
5 x 130 x 15

Seated Leg Curls
4 x 150 x 12

Seated Calf Raises
3 x 100 x 12

Hanging Kneep-ups with 5 lb ankle weights
3 x 20

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

As extensive as the exercises may seem to be, had no problem completing them 1 1/2 hours that I'd planned (excluding warm-up and cool-down). Guess that's the advantage of working out alone, using short rest periods between sets and speaking to no one. Perhaps its and indication that I need to add weight to certain exercises. Didn't want to push myself today, however, and have to start using that damn heating pad again. Next week, I'll remove a 4 of the exercises and add in lunges, angled leg presses, lying leg curls, and stiff-legged deadlifts (all of which I hate with a passion).

[generetired]

Impressive variety of exercises and volume that you got done in 90 minutes. I also hate lunges, but I should probably start doing them. Since I cratered my knee doing them in high school (long story), I just cannot seem to find a place for them on leg day.

Got a kick out of the heating pad comment - it is one of my goals to avoid having to use it as well.

[TenThreeFive]

Impressive variety of exercises and volume that you got done in 90 minutes. I also hate lunges, but I should probably start doing them. Since I cratered my knee doing them in high school (long story), I just cannot seem to find a place for them on leg day.

Got a kick out of the heating pad comment - it is one of my goals to avoid having to use it as well.

Yup, lunges are so not fun, and I only do them now because I quit squats. Good workout Houston, you have more stamina then I ever will.

[HoustonTXMuscle]

Thanks, Gene & TenThreeFive. Leg days always seem to be a breeze for me. Probably a reflection of swimming and jogging all my life. Tho my thighs rub my jeans and slacks, the downside of being a swimmer is that I'll never have the massive upper legs desired. Know that I should probably reduce the # of exercises and time spent to about an hour. Maybe, explosive DB Squats like yours, TenThreeFive.

Pre-dawn fasted LISS cardio this morning consisted of 35 minutes on the elliptical keeping my HR below 105. Then as my weigh-out yesterday was up to 178, had guilt feelings and did a slow-10 min, 1 mile jog.

[HoustonTXMuscle]

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 (Fat Burner Level 8)
3 sets of 25 Diamond Push-ups
Rot. Cuff Ext. Cable Rotations 3 x 20 @ 30/40/50 lbs.
Rot. Cuff Int. Cable Rotations 3 x 20 @ 30/40/50 lbs.
CableShoulder Abductions to 75 deg 2 x 15 @ 30/40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 30/40 lbs.

Seated Wide Grip Pulldowns
15 x 90
3 x 12 x 135
8 x 150

Seated Narrow Grip Pulldowns
3 x 12 x 120

One arm Dumbbell Rows
3 x 50 x 12

Reverse grip Barbell Bent Over Rows
4 x 8 x 100

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

Alternate Dumbbell Hammer Curls
4 x 12 x 32.5

Seated EZ-bar Preacher Curls
3 x 12 x 60

Alternate Incline Dumbbell Curls
3 x 12 x 30

Seated Concentration Curls
3 x 12 x 35 each arm

Finished my workout about the same time that a friend finished his. Went to the locker room to take off our gloves before cool-down. Talking and not paying attention to what I was doing, caught my wedding band on the interior frame of the locker door. Somehow managed to slice my finger. Blood all over my hand. Of course, there were no paper towels around. Wrapped my towel around my hand and left in disgust without doing a planned 15 minute cool-down.

[TenThreeFive]

Finished my workout about the same time that a friend finished his. Went to the locker room to take off our gloves before cool-down. Talking and not paying attention to what I was doing, caught my wedding band on the interior frame of the locker door. Somehow managed to slice my finger. Blood all over my hand. Of course, there were no paper towels around. Wrapped my towel around my hand and left in disgust without doing a planned 15 minute cool-down.

Glass half full is it happened after your workout, but there's nothing worse then an accident that almost seems pointless. At least if you were trying to save a guy on the bench press from crushing himself and you sliced your finger grabbing the bar in heroics you can at least justify it. But getting a ring caught on a locker door just plain sucks. I quit wearing my wedding ring years ago because it always got caught on stuff. Hope it heels fast brother.

[HoustonTXMuscle]

Meeting with my coach this afternoon for my monthly and first of the New Year Meeting. Am curious to see what he has to say about my blood work from last month. Probably, nothing considering everything except HDL Cholesterol is low at 37 mg/dL. That damn value hasn't changed in the last 4 years. Really irritates me considering all the cardio and lifting that I do despite the fact that it's a genetic defect. Don't misunderstand me as I have no reason to complain, esp. since my Total T came in at 597 and the Free and SHBG are nothing to be ashamed of either. That, however, doesn't mean that we'll not have our monthly argument (since April 2011) concerning my refusal to take DAA (it's always like two billy-goats in a head-butting contest). Also anticipate another lecture on over-training on leg days, as well as, my being indecisive as to long-range goals.

[ArchAngel'73]

In before your birthday!

You're inspirational! You had an option years back and chose to take the correct path rather than continuing to be fat and lazy.
My hat is off to you, sir.

When do you plan on doing your next show?
What's DAA?

[HoustonTXMuscle]

In before your birthday!

You're inspirational! You had an option years back and chose to take the correct path rather than continuing to be fat and lazy.
My hat is off to you, sir.

When do you plan on doing your next show?
What's DAA?

Had to laugh at your post cause I just got home after my meeting with him. The next show question was the first topic before I even got my shoes off for weigh in and body stats. He was on my back about it and tho it's not a definite...probably the Branch Warren again in July or maybe the Garcia which is smaller and in San Antonio. Am not all that eager as peak wk before the last show was a total clusterf--k. In the doctor's office MTW till almost noon each day, water was off, couldn't hold food down, too much Xpel and dropped 18 lbs before the show....looked like loose skin draped over bones. 2 days later, looked 100% better. As negative as all that was, on the positive side, it was a good learning experience.

DAA is D-aspartic acid. Back in April, it almost caused us to part ways. He wanted to put me on DAA, despite my T levels. I said absolutely NOT and asked why. His argument was that he was concerned about my strength levels. My retort was that I didn't see anything wrong with my strength or stamina. To that he argued that if I'd go on DAA, that my lifting and strength would really increase and that he'd had four other clients/patients that had seen great improvement. I then asked if any of those were close to my age, knowing full well that they weren't. He then asked what age had to do with it. My reply was that according to what I'd read, there were no human studies in men over 60. Tho, I'm have no Card/Vas risks or problems, I feel America has a problem with over-medication including self-med. Hell, I've got to be in real pain before taking so much as an aspirin. To make a long and continuing story short, our fighting back and forth has gone on for better than 1/2 a year, I see a number of problems with DAA. What's it going to do in older men? We don't know. Optimal dosage in men over mid-40's has not been determined. But my main reason for fighting him on the issue is that it needs to taken with an aromatase inhibitors (AI). Why? Because aromatase can be a rather nasty enzyme that is responsible for converting testosterone to estrogen in the body. Thus without an AI, DAA can change the balance of hormones in your body. An aging individual will generally produce more aromatase and its end product, estrogen. That in part contributes to why we get fatter, softer and flabbier as we get older. Tho some younger guys may see DAA as the "holy grail" of supplements, I feel that it's a double-edge sword and will contribute or cause the body to produce more aromatase. I certainly don't believe that anyone wants that. DAA can increase testicular aromatase levels, making your testosterone:estrogen ratio sub par. Sorry for my rambling, the whole matter just brings out the soap-box biochemist in me.

Anyway, all this brings back memories of my H.S. and college coaches and previous "love-hate relationships." Aside from my being 11 years older than his father (don't know how many times he's told me that), in his eyes I'm also "perplexing", "difficult".....etc. I, however, feel that he sees me as intimidating, and not afraid to challenge or question things. Probably should have put this in a PM rather than ramble in a journal. Best regards, Bob

[HoustonTXMuscle]

Pre-dawn fasted LISS cardio again this morning consisted of 35 minutes on the elliptical keeping my HR below 105 followed by 3 sets of 15 sit-ups with 15 lbs on a decline bench.

Meeting with coach was better than usual yesterday afternoon (probably cause I tried to keep my mouth closed and not question everything). Body stats and RMR essentially unchanged since last month. Will probably get my new meal plan this weekend and post it sometime next week. Am only hoping that it doesn't change too much considering what's stocked in the refrigerator/freezer.

[Bo_Flecks]

Just realized this morning that you had opened a journal. I am really looking forward to following along and learning some things from your stage experiences!

[generetired]

Loved your rant on your coach. I've shared similar "love-hate" relationships with coaches. I wish I had stood up to my high school B-Ball coach when he had me do exercises that were tearing up my knee. On the other hand, no one else in high school did more to build my athletic abilities and self-esteem. Shared goals definitely do not mean shared approaches - but the dialogue is productive.

[HoustonTXMuscle]

Afternoon Workout: Shoulders and Traps
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)
Rot. Cuff Ext. Cable Rotations 3 x 15 @ 30/40/50 lbs.
Rot. Cuff Int. Cable Rotations 3 x 15 @ 30/40/50 lbs.
Cable Lateral Raises 2 x 12 @ 20

Smith Overhead Barbell Press
1 x 14 x 90 (warm-up)
4 x 12 x 130

Smith Shrugs in Front
4 x 15 x 150

Machine Lateral Raises
3 x 12 x 60

Dumbbell Bent-over Rear Delt Fly
1 x 12 x 25 @arm
1 x 10 x 25 @arm
1 x 8 x 25 @arm

EZ Bar BB Upright Rows
3 x 12 X 65

Standing Plate Lifts
2 x 12 x 25
1 x 12 x 35

MTS Shoulder Press
1 x 20 x 40 (warm-up)
1 x 12 x 80
1 x 12 x 85
1 x 12 x 90

Seated Dumbbell Shrugs
3 x 12 x 55

Post-Lifting Cool-down
Elbow to Opp. Knee Crunches 3 set of 20 @side
15 minutes on Ellipitcal (Incline 5, Resistance 10)

Observations: Had not worked Shoulder & Traps for 2 wks because of intercostal pull. Increased Smith OH BB Press by 10 lbs today.

[DubfromGA]

Very impressive story!

Had that same visit with my doctor that helped push me out the door, mad and motivated.


Very impressive workouts.

[HoustonTXMuscle]

Hit the gym at 11 a.m. or about 1 hr after mid-morning snack. Tho my wife's a Texans fan my loyalty lies with The Cowboys. Have mixed emotions cause all the time I was in school in Cincinnati the Bengals could do no wrong.

Cardio, Abs and a couple of other things

Push-ups - 3 sets of 25

Planks - 3 x one and one-half minutes

35 minutes of LISS Cardio on the Ellipitcal

Unweighted dips - 3 x 12

Ab Wheel Roll-outs - 3 x 15

Kneeling Rope Crunches - 3 x 15 x 170

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

Hyperextensions - 3 x 15

Alternate Arm Curls on Preacher Bench
2 x 12 x 35 @ arm
1 x 8 x 40 @ arm

[HoustonTXMuscle]

7:00 a.m. - 35 minutes of LISS cardio on the elliptical keeping my HR around 105. Followed by 200 crunches, slow and hard

Yesterday was an off day. Lower abs were still burning. Figured that in part, it was due to those damn roll-outs that I hadn't done in two weeks. Generally go to the gym for 45 minutes of cardio. Instead, chose to wash all three vehicles before the playoff games on TV. BL = total waste of effort as it's been raining with severe thunderstorms since 3 a.m. this morning.

[HoustonTXMuscle]

City's been subject to severe thunderstorms, a few tornadoes and severe flooding all day. Gym was packed this afternoon; people leaving work early because of power outages.

Mixed up my afternoon workout with a few changes from last weeks routine.

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)
3 sets of 25 Push-ups
180o Cable, Rot. Cuff (Ext. & Int.) Rotations 3 x 20 @ 30/40/50 lbs.
CableShoulder Abductions to 75 deg 2 x 15 @ 30/40 lbs.
Cable Shoulder Flexion to 75 deg 2 x 15 @ 30/40 lbs.

DB Flat Bench Press
1 x 15 X 35 (warm-up)
3 x 12 x 55

Barbell Incline Bench Press
3 x 12 x 135
2 x 10 x 155
1 x 8 x 160

Skull- Crushers
3 x 12 X 65

DB Incline Flies
3 x 12 X 40

Standing Tricep Push-downs
3 x 12 x 120

Cable Rope Overhead Triceps Extension
3 x 12 x 80

BB Decline Bench Press
3 x 12 x 125

PecDec
15 x 130
12 x 140
12 x 150
8 x 160

Tricep Dips
bw x 12
bw+10 x 12
bw+25 x 12

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

[HoustonTXMuscle]

Much simpler than the past couple of months as I'm not carb cycling for the next 4-5 weeks. Aside from that, not much has changed except for being back on red meat (top sirloin) as part of the mid-morning snack. Cardio has also been switched back to 35 minutes each day.


Meal Plan for January 2012

Protein per day - 233g
Carbs per day - 160g
Fat per day - 82.5g (includes 2 Nordic Ultimate Omegas)

Total Cal per day 2284 (includes pre-workout Assault, post-workout CellMass, and 2 unsweetened Hersey kisses)

[Bo_Flecks]

Meal Plan for January 2012

Protein per day - 233g
Carbs per day - 160g
Fat per day - 82.5g (includes 2 Nordic Ultimate Omegas)

Total Cal per day 2284 (includes pre-workout Assault, post-workout CellMass, and 2 unsweetened Hersey kisses)

Interesting... that is extremely close to where I am at right now on my training days (minus the Hershey Kisses ).

[HoustonTXMuscle]

Interesting... that is extremely close to where I am at right now on my training days (minus the Hershey Kisses ).

Thanks. Am not sure what my day would be like without 2 early morning Kisses. No seriously, have long been an advocate of the theory (using the term loosely) that consuming 2 small squares or preferably 2 Kisses of unsweetened dark chocolate daily supports good cardiovascular health. Back about the time that I started my transformation, came across an article in J. Amer. Med. Assoc 298:49-60 (2007). The conclusions in that study were: "Data in this relatively small sample of otherwise healthy individuals with above-optimal BP indicate that inclusion of small amounts of polyphenol-rich dark chocolate as part of a usual diet efficiently reduced BP and improved formation of vasodilative nitric oxide." Since that time numerous other articles (147 if you use the MESH terms "chocolate" and "blood pressure" at Pub Med) have appeared. The list of scientific articles is even longer if you use the terms "plant sterols and "cocoa flavanols".