Scott's journal to fitness

[ScottRoland]

Quick background.... I have always been an athlete but never was in really good shape. I've played nearly every major sport other than soccer.... goalie in hockey, second base in baseball, defensive back and wide receiver in football. I fought Tae Kwon Do for a few years...got my black belt and won the silver medal in the state championships. Then along came weight lifting. For the first year or so...I don't really even count that time because I have no idea what I was doing and the more I learned...the more I realized I had no idea what I was doing.

There are 3 types of gym rats:
1) Those who go to the gym.. these people have no steady routine. They may go to the gym 4 days in a row and then not come back for 3 weeks. At the gym they bounce around from machine to machine and talk a lot.
2) Those who "workout".. these people come to gym on a regular basis. They don't have a set routine...usually make sure they hit arms and chest but neglect the other parts. They spend a lot of time looking in the mirror and making noises while improperly lifting too much weight. Their biggest downfall is they have no diet plans at all. You see these people for years in the gym and they never grow.
3) Those who TRAIN.. This is where I am at...thanks to the help of several people who know what they are talking about. People that train make the gym a part of their day to day schedule...just like work. I WILL be at the gym every morning between the hours of 9 and 10ish. I WILL follow a routine that hits all body parts and record my progress. And last but not least... I WILL eat in a manner that will maximize my weight lifting. Diet may be as much as 80% of the success of a body builder. Lifting weights is really the easy part.

I set realistic goals. I understand that progress takes time...especially at my age. It's important to follow a plan for a specified length of time and record your progress. This means keeping a log of your reps and weights.... also a count of your calories and macros. One routine may prove to be more successful on a different macro set. The only way to ever know this is by documenting.

I had a major set back in 2012 and was not able to go to the gym for about 4 months. Without even realizing it...I went on a self-destruction diet. Over the holidays I ate anything I wanted to...and then some. On one occasion I ate half a cheesecake at one sitting. Needless to say...I got fat. I'm posting that "before" picture here so I can look at it and remember where I was 7 months ago.

I want to say thanks to those who have helped me along the way. The knowledge I've gained from good people is priceless.

BEFORE... JANUARY 2013




today

[Sean26607]

In!!

[KoHuskie]

In for inevitable food pron.

[ntroupe]

In for inevitable food pron.

^^ In for this as well but also because I want to witness the transformation!!

[HARRYBEAST]

Finally The BEAST is HERE!

[ScottRoland]

TODAY'S ROUTINE
BIG BACK AND BICEP DAY

Pullups 3 sets of 10
Cable row 3 sets of 12-15
Lat pulldown on machine 3 sets of 15
Straight arm lats 4 sets of 20

Straight bar curl 1 set of 15 at 45lbs
1 set of 15 at 65
1 set of 10 at 85
1 set to failure at 45
EZ Bar preacher curls 3 sets of 12-15 at 70lbs
Isolation d/bell curls 3 sets to failure at 35lbs

FOREARMS: 6 sets of the "humbler"

[ScottRoland]

Diet Tracker


Today, July 18, 2013 Track Only (switch plan)
Diet Score Card ( Edit targets )
My Progress

Calories
751x


Carbohydrate
110 g 56%x


Protein
62 g 32%x


Fat
11 g 12%x



Raisin Bran Cereal
1 cup
46 5 1 190

Blue Diamond Natural Almond Breeze…
16 fl. oz.
4 2 6 80

Morning Snack Amount Carbs Protein Fat Calories
Added Meal - Activia Greek…
60 55 3 481

Activia Greek Yogurt - Strawberry…
150 grams
24 14 0 153

Egg Whites-Cooked
4
1 14 0 67

Banana-Large
1
31 1 0 121

pure protein whey shake
1 scoop
4 25 3 140



You can see how jacked up my macros are in the morning. This is because I want my carbs before I go workout...gives me energy. The rest of the day is almost all protein and my set will turn back to 50-30-20.

[TiffGarrett]

In! You guys are really tempting me to start a training journal...

[ScottRoland]

Is no one going to make fun of my before picture? HOLY CRAP that is hard to look at.... but that's why I posted it.

Unreal how bad I felt about myself in January. Six months can make a difference. 6 MORE months is going to be an awesome ride !

But for now...it's off to the pool!
[center]

[HARRYBEAST]

In! You guys are really tempting me to start a training journal...

Do it Do it!

[Sean26607]

Do it Do it!

I've been trying to tell her to do it....I say we do it and just monitor for any unwanted 'shadowers' for her.

[HARRYBEAST]

I've been trying to tell her to do it....I say we do it and just monitor for any unwanted 'shadowers' for her.

If she is worried about stalkers. I will not be able to follow her

[Sean26607]

I think between all of us she has enough 'big brother' protection we can all handle it

[ScottRoland]

I think between all of us she has enough 'big brother' protection we can all handle it

I'm in.... I would go all Chuck Norris on anyone stalking her! Unless it was HarryBeast.

[karinabe16]

TODAY'S ROUTINE
BIG BACK AND BICEP DAY

Pullups 3 sets of 10
Cable row 3 sets of 12-15
Lat pulldown on machine 3 sets of 15
Straight arm lats 4 sets of 20

Straight bar curl 1 set of 15 at 45lbs
1 set of 15 at 65
1 set of 10 at 85
1 set to failure at 45
EZ Bar preacher curls 3 sets of 12-15 at 70lbs
Isolation d/bell curls 3 sets to failure at 35lbs

FOREARMS: 6 sets of the "humbler"

im in!! scott are you curling in the squat rack?? O_o

[karinabe16]

I've been trying to tell her to do it....I say we do it and just monitor for any unwanted 'shadowers' for her.

tiff has a bunch of stalkers? we'll keep them in line

[karinabe16]

Quick background.... I have always been an athlete but never was in really good shape. I've played nearly every major sport other than soccer.... goalie in hockey, second base in baseball, defensive back and wide receiver in football. I fought Tae Kwon Do for a few years...got my black belt and won the silver medal in the state championships. Then along came weight lifting. For the first year or so...I don't really even count that time because I have no idea what I was doing and the more I learned...the more I realized I had no idea what I was doing.

There are 3 types of gym rats:
1) Those who go to the gym.. these people have no steady routine. They may go to the gym 4 days in a row and then not come back for 3 weeks. At the gym they bounce around from machine to machine and talk a lot.
2) Those who "workout".. these people come to gym on a regular basis. They don't have a set routine...usually make sure they hit arms and chest but neglect the other parts. They spend a lot of time looking in the mirror and making noises while improperly lifting too much weight. Their biggest downfall is they have no diet plans at all. You see these people for years in the gym and they never grow.
3) Those who TRAIN.. This is where I am at...thanks to the help of several people who know what they are talking about. People that train make the gym a part of their day to day schedule...just like work. I WILL be at the gym every morning between the hours of 9 and 10ish. I WILL follow a routine that hits all body parts and record my progress. And last but not least... I WILL eat in a manner that will maximize my weight lifting. Diet may be as much as 80% of the success of a body builder. Lifting weights is really the easy part.

I set realistic goals. I understand that progress takes time...especially at my age. It's important to follow a plan for a specified length of time and record your progress. This means keeping a log of your reps and weights.... also a count of your calories and macros. One routine may prove to be more successful on a different macro set. The only way to ever know this is by documenting.

I had a major set back in 2012 and was not able to go to the gym for about 4 months. Without even realizing it...I went on a self-destruction diet. Over the holidays I ate anything I wanted to...and then some. On one occasion I ate half a cheesecake at one sitting. Needless to say...I got fat. I'm posting that "before" picture here so I can look at it and remember where I was 7 months ago.

I want to say thanks to those who have helped me along the way. The knowledge I've gained from good people is priceless.

BEFORE... JANUARY 2013




today

that is some great progress in 6 months! glad you got over that bump in the road. plateaus happen. happy to hear you got back in the game!

[ScottRoland]

im in!! scott are you curling in the squat rack?? O_o

im in!! scott are you curling in the squat rack?? O_o

Yea....LOL... That's the ONLY thing I'll ever do at the squat rack. I like using the 45lb straight bar and the level of the squat rack is perfect. I work out in the am and there's only a few meatheads...most are hot moms and cougars so the squat racks are usually open.

My bump in the road was due to surgery.... after about 6 weeks when I was about to be allowed back in the gym I ended up with a blood clot in my forearm so I wasn't allowed to raise my heartbeat at all for another 6 weeks.... then other complications..... blah blah I HATE SURGERY ! ! ! !
I went as high as 197lbs and more than 28% body fat...as you can see in that photo. Today I weighed in at 181lbs and my body fat actually increased due to vacation food but it's still below 14%.

Starting on July 20...I will go beast mode on my diet...switching my macros to 70-20-10 for 15 days to get rock hard for my trip to Mexico. Eliminating all beer and unnecessary carbs but once I hit the resort in Mexico.... the gloves are coming off! I'm eating some Mexican food and I'm sure I'll have a cocktail or 7 by the pool.

[karinabe16]

Yea....LOL... That's the ONLY thing I'll ever do at the squat rack. I like using the 45lb straight bar and the level of the squat rack is perfect. I work out in the am and there's only a few meatheads...most are hot moms and cougars so the squat racks are usually open.

My bump in the road was due to surgery.... after about 6 weeks when I was about to be allowed back in the gym I ended up with a blood clot in my forearm so I wasn't allowed to raise my heartbeat at all for another 6 weeks.... then other complications..... blah blah I HATE SURGERY ! ! ! !
I went as high as 197lbs and more than 28% body fat...as you can see in that photo. Today I weighed in at 181lbs and my body fat actually increased due to vacation food but it's still below 14%.

Starting on July 20...I will go beast mode on my diet...switching my macros to 70-20-10 for 15 days to get rock hard for my trip to Mexico. Eliminating all beer and unnecessary carbs but once I hit the resort in Mexico.... the gloves are coming off! I'm eating some Mexican food and I'm sure I'll have a cocktail or 7 by the pool.

shakes head. hmm lol long as your not holding up a line of squatters LOL. and sounds like surgery sucks!

[ScottRoland]

shakes head. hmm lol long as your not holding up a line of squatters LOL. and sounds like surgery sucks!

Naaaa.... I'm not. It's kinda weird when you workout at the same time for a long time....you get to know all the people in the gym but rarely ever actually talk or formally meet. I usually keep my head down and my plugs in so as to not make eye contact.... gotta keep pumping.

And most people have regular jobs...(not me) so they are at work when I'm at the gym.

[ScottRoland]

Starting a new routine today
This will be a 6 week routine and a very intense one.

Today will be legs and abs:

Superset


Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

Calf Press On The Leg Press Machine
10 sets of 40,30,20,10,10,10,10,20,30,40 reps

Decline Crunch (Performed with weights)
5 sets to failure

[Sean26607]

Just curious...Why so much volume? Why not add weight, and lessen the rest periods?

[TiffGarrett]

I'm one of those people with a regular job. I'm envious of those who can go to the gym when they want - Scott! Mid morning is the best time to go. The morning rush is over and everyone is at work..

LOL at a drink or 7 by the pool. Be careful with that. After having your carbs so low, you may ballon when you add them back in. How did you determine your macros? How long will you stay at this level of macros?

And where's that food porn?

[karinabe16]

Starting a new routine today
This will be a 6 week routine and a very intense one.

Today will be legs and abs:

Superset


Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

Calf Press On The Leg Press Machine
10 sets of 40,30,20,10,10,10,10,20,30,40 reps

Decline Crunch (Performed with weights)
5 sets to failure

I like doing volume round 20 reps for legs. decent weight but not super heavy, I find its better on my joints. but ya that's a lot of volume scott! let me know how that goes. how are your joints?

[KoHuskie]

Just curious...Why so much volume? Why not add weight, and lessen the rest periods?

Good question here. Always nice to throw some variation in, but with 8 sets of 30+ reps I would be surprised if you didn't gas out cardiovascularly.

[ScottRoland]

Just curious...Why so much volume? Why not add weight, and lessen the rest periods?

I got this routine from Kris Gethin.... he's got some massive legs. I thought it was pretty odd when I first saw it.... just like to try different routines.
I have to say...it was insane. Finding the right amount of weight proved to be a tough task. I started off too heavy and at 16 reps...knew I wasn't going to get to 50 so I had to adjust as I went along.
By the time I hit the final 50... I was on fire.

[ntroupe]

Starting a new routine today
This will be a 6 week routine and a very intense one.

Today will be legs and abs:

Superset


Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

Calf Press On The Leg Press Machine
10 sets of 40,30,20,10,10,10,10,20,30,40 reps

Decline Crunch (Performed with weights)
5 sets to failure

Dang man! That is some serious volume? I am having a hard time walking just reading your workout. I am also curious as to why so much volume and are you going to be applying that same training style to other body parts too?

[ScottRoland]

I'm one of those people with a regular job. I'm envious of those who can go to the gym when they want - Scott! Mid morning is the best time to go. The morning rush is over and everyone is at work..

LOL at a drink or 7 by the pool. Be careful with that. After having your carbs so low, you may ballon when you add them back in. How did you determine your macros? How long will you stay at this level of macros?

And where's that food porn?

LOL.... I really wont have that many drinks.... when I'm outside in the heat...alcohol really isn't that appealing to me. I like to keep a ratio of 1 drink to 2 glasses of water or Restorade.

On the macros.... I have had good success with this ratio for a short time. I usually maintain the 50-30-20 which has been good for lean gains. Macros are really weird because there really is no absolute system.... I mean 50-30-20 may work for me but not for another guy my same age and size. It's the one area that has taken me the longest to figure out. If I didn't track my food and my measurements as close as I do...I'd never be able to figure out the right set for me. As it is...I can go back and look at my totals and my macs and look at my gains and compare that to a different set.

And now for the moment you've all been waiting for....

FOOD PRON TIME !

Todays food pron is one of my favorites..... MEOW MIX PIE

1lb of 99% lean ground turkey...browned with garlic and Italian spices
3 green onions chopped
1 jalapeno chopped
crushed black pepper and crushed sea salt (pinch of each)
1 can Campbells fat free Golden Mushroom soup
1 can Organic Garbanzo beans
1 cup fresh spinach

Mix all of this up...place in a oven safe dish.
Cover in fat free shredded cheese
Back at 350 for 20 minutes

[TiffGarrett]

You know what I just realized... You're listing your macros as percentages. For some reason I thought those were grams. I was thinking, Scott is going to starve to death! LOL

The food porn looks good. Does your wife enjoying your cooking?

[ScottRoland]

You know what I just realized... You're listing your macros as percentages. For some reason I thought those were grams. I was thinking, Scott is going to starve to death! LOL

The food porn looks good. Does your wife enjoying your cooking?

Holy cow ! LMAO...I bet you did think I was going to starve. Yes...my total calories for the next 2 weeks will be right at 1500. Which I may end up having to adjust that also because of this new routine....it is so intense I am burning a lot of calories.

My daughter really likes my cooking. She was about to go ride her bike and stopped in the kitchen when she smelled my Meow Mix Pie... took a bite and said "I am so eating this when I get back."
My wife is a belly dancer so her diet is way different than mine...she eats like a bird... mostly fresh vegetables.