Old fawk'r getting his life back on track...

[MooseTequila]

This might get long winded so apologies up front... in Oct I Finished home hospice as my dads primary caregiver and then took over taking care of mom (who has onset alcohol dementia) My food went off the rails (I have always had a prob with this, now I went into extra innings) End of Dec I found some old pics from 12 years ago... although I still had fat, I was in damn good shape after doing BeachBody P90 and hanging out with Tony Horton et al at events. This was my catalyst to not only get to where I did then, but to get better. I started with my diet and trying to forget about Domino's and Carl's Jr. Jan I went back to the gym starting slowly, and slowly juggled my calories/protein etc and changing/adding/deleting exercises. I am getting the hang of it and not dropping lbs at crazy speeds as in the past. My strength has increased, I am starting to see some definition in my arms and calves. I have lost some inches, most notably I went from a 20" neck to 18.5" in just over a month. In Jan I also joined Myfitnesspal and that is just too much for me socially, too much like ********! I have been lurking here and the many articles and posts have been awesome for me in trying to find my groove. I haven't posted since I am phuqing fat ass and felt imtimidated. Funny thing is, I am getting my swagger back (even though I have a marathon ahead of me) so here I am posting, fat ass and all. I figure this adds accountability for me to stay with the program.

I am a 56 year old endomorph whose goal is to lose weight, add muscle, basically transform. I have lost 18 lbs since Jan 5th, so an avg of 3 lbs a week, although some weeks are higher or lower. BP is down and off of meds, weight is down, resting HR is 62-64 (way down), edema is down, I am sleeping so much better, and my stress levels are down (I can handle the challenges with taking care of mom so much better)... so I know I am doing many things right, but I know there are prob things I am doing wrong, or could do better. <---- This is why I am here.

Stats:
5'-9"
287 lbs
Food targets- 1900-2000 cals, 180 g + of protein, eating tuna, salads, drinking shakes, some veggies and fruits, eggs... you know the drill.
Workouts- 4-5 days of weights. Doing push/pull, still have not targeted legs yet, thats up next (I have felt many of my elliptical workouts the next day, but I know thats not enough). Cardio same day followed lifting, doing HIIT or hill intervals on bike or elliptical, anywhere from 20-40 mins depending on the full scope of effort and burn/burst HR etc.

So from the dissertation I just posted any critiques will be welcomed (kind of

Thanks... and the pic is how I looked 12 years ago, not perfect, but the best I had ever looked... want that again, then get even better... I have the rest of my life to do it (screw being/getting old)

[Nikonguy]

You didn't waste any time.

[MooseTequila]

You didn't waste any time.

Great advice should not be wasted :P
I stumbled upon it as I am still learning the navigation... GPS ain't doing squat for me to help!

[jonnyboy44]

sounds like a good plan, Plenty of great advice and encouragement here. Welcome Good luck

[MooseTequila]

sounds like a good plan, Plenty of great advice and encouragement here. Welcome Good luck

Thanks... I was expecting some feedback on how I was screwing up Now to get used to logging every workout detail, and it starts today... and I am off to the gym

[MooseTequila]

OK... first log... and I used machines and cables, no free weights yet (need to lose some more tonnage before I go hang with the big kids)

CHEST:
90 degree BodyMaster
12x70
12x85
12x100
12x130
8x145
8x135

Hoist Roc-it chest press
12x50
12x70 (2)
10x70 (2)

StarTrac pec fly (I have to be cautious with flys, have frozen shoulder issues
12x50
12x60
12x80
11x100
11x100
8x120

TRI's:

Hoist Roc-It seated push down
12x50
12x70
11x80
6x90
7x80

Matrix 2 pulleys push down
12x60
12x70
10x80 (2)
8x90

Tri's reverse singles pull down on Precor lat pull down (all other cables were being used)
12x15
12x20
12x25 (2)
9x30

Cardio... 25 minutes elliptical hill intervals, massive sweat!

[MooseTequila]

For starters I have DOMS from my tricep workout.. NICE

Still using machines...
BACK:
Matrix seated row narrow
20x70
12x100
12x130
12x150
11x165
9x165
8x165

Matrix seated wide rows
12x115 (2)
11x120
8x120

Hoist Roc-It wide pull down
12x60
12x80 (2)
10x80

Biceps
Hoist Roc-It seated curls
15x50
9x70
8x60
9x60
Singles
12x30 (4)

Hammer Rope Curls Matrix 3 pulleys
15x50
12x60 (2)
11x60

Preacher final pump on Matrix to failure
22x40

Cardio 25 mins cycle HIIT... felt so gassed

[MooseTequila]

I like having this journal... the first 1.5 months of my new begining I was just going by memory and doing basic 3 sets type of stuff at 10 reps or so, not pushing to failure. Maybe that was a good thing since i was just starting out again. After 2 days of logging, doing proper warm ups... it feels so much different. I have that old pumped feeling I had forgotten about. The bonus is it keeps me focused and I hold myself accountable... with all the stress in my life the past year and currently, this makes me feel happy and finally in a very long time I am in control of something for once... Can't wait to see what my progress will look like in a year or so.

[MooseTequila]

So I changed it up and went for more reps (been doing too much reading I think)

And then when I got home I opened my phone to transfer the info here... *#*&%^$!... it didn't save in the notes, thats on me... so trust me I did lots of high reps on chest and tri's, nice pump, followed by 30 mins on the bike staying in the fat burn zone.

[MooseTequila]

I added legs today... pretty random trying to figure out each machine and my limits while protecting my knees, lots of experimenting. I thinks I have ab idea what I will do next time and will log the reps etc then. I also added 35 minutes of cardio. 10 mins before legs on elliptical to warm up legs. After legs I did 25 mins of HIIT on the bike... I really felt it and tomorrow morning my be interesting... like can I walk?

I found and old thread on here in regard to steamer bags... OMG... I made 4 bags (ate one for lunch) of 4 oz organic chicken, 5 oz of red potatoes, and 1 oz each of crinkle cut sweet potatoes, green beans, snap peas, in 1 tbsp of garlic butter and cayenne pepper. G R U B

[MooseTequila]

I've got DOMS from sat's legs, didn't workout calf's but I think indirectly from the hammy curls they got hit... nice feeling...

BACK:
Hoist Roc-It Wide pull down (increased weight over last time)
20x70
15x115
12x130
9x145

Hoist Roc-It Mid Row
20x40
12x70
12x80
11x90
9x90

Startrac wide rows
20x70
15x115
12x130
9x145

Finally adding Shoulders- took it easy due to shoulder issues
Startrac delt reverse flys
10x40 (3) first set was painful, pain lessened with each set but still slight pain when i was done, did these slow under constant tension

Cable Shrugs- no pain
Freemotion Lift
10x70 (3)

BICEPS
Hoist Roc-It seated curls
15x50
10x70
9x70
7x70
SINGLES
12x40
12x30 (3)

Hammers rope curls cable 3 pulleys
20x50
12x60 (3)

Preacher bench strip down
40 to failure
30 to failure

Did measurements and lost . 5" on thighs, lost .5" on neck, lost 1.5" on hips, lost 2.5" on gut hangover, arms no change, added .5 on chest (not sure what that is about)

[jonnyboy44]

packing in lots of volume and looks like its paying off with the measurements going down

[MooseTequila]

**EDIT** I have been logging it all ass backwards, I have always did it reps x weight, so changes being made going forward.

I increased the weights again today... felt strong, still trying to figure out crap. Body weight is a challenge, thinking of decreasing cal's... dunno...

All are done with 45 secs rest

Chest:
Hoist Roc It Press
1x25x40#
1x15x70#
1x10x90#
1x9x90#

Startrac incline... first time using this, shoulders did not like this one bit! Had to settle for light
3x10x90#
1x15x90# at the end of 3 sets was feeling better... pushed through mental weakness

Bodymaster 90 degree (handles come in close at full push... I like this machine)
1x15x70#
1x15x100#
1x8x130#
1x9x130#

Startrac Pec Fly
1x20x50#
1x12x100#
1x12x120#
1x11x130#... felt really strong here (less pain), big increase over first time which was last week

Tri's
Hoist Roc It seated push down
15x70
12x90
10x90
8x90

V bar push down Matrix 3 pulleys
1x15x70#
1x15x90#
1x12x110#
1x12x120#
1x10x135# (added 5lbs thing onto stack) Felt strong in this, well strong for me

Rope pull downs same 3 pulleys
1x12x75#
1x11x75#
1x9x75# *gassing

Precor pull down for reverse pulldowns
3x12x20#
1x9x20#... done..... no pumped feeling but tris exhausted, weird.

25 mins on bike... 4 rounds of HIIT, then stayed in or just above fat burn

[MooseTequila]

Made corrections to last post above ^^ Feeling pretty enlightened and stupid... been logging routines ass backwards... embarassing.

[MooseTequila]

Changed up sequence of exercises... all machines

Back:
matrix row wide
1x20x85# warmup
1x12x130#
1x11x145# fail
1x10x145# fail

Matrix narrow row
1x12x145#
1x11x145# fail
1x9x145# fail

Hoist Roc It wide pull down
1x15x70# warm up
1x10x90# fail
2x9x90# fail

Shoulders:
Startrac pec deck reverse flys... shoulders felt like night and day from the first time last week. Stronger and less pain...
1x20x30# warm up
1x20x40#
1x15x50#
1x10x60# fail

FreeMotion Lift
Shrugs
3x10x90#

Biceps:
Rope curls 3 pulleys
1x15x50# warm up
1x12x70#
2x12x80# fail

Hoist Roc It seated bicep curls
1x12x60# fail
1x11x60# fail
1x9x60# fail

Singles
4x12x30#... arms were feeling gassed

25 minutes on bike in fat burn zone

[MooseTequila]

Finished the day just over 2200 cals, 215 carbs, 255 protein (too much)

[Jtbny]

I like to think within these walls (the journal section) one will learn the most if they are willing to listen and observe. Going to tag along for a while and see how the weight loss is coming along. Trying to lose weight, and make a lifestyle change, is tough at first but the rewards are worth it. Looks like you have a good handle on the tracking and diet.

I have to ask...I didn't see any barbell squats in your routine. Is this something you are looking to incorporate?

[MooseTequila]

I like to think within these walls (the journal section) one will learn the most if they are willing to listen and observe. Going to tag along for a while and see how the weight loss is coming along. Trying to lose weight, and make a lifestyle change, is tough at first but the rewards are worth it. Looks like you have a good handle on the tracking and diet.

I have to ask...I didn't see any barbell squats in your routine. Is this something you are looking to incorporate?

Thanks, I really appreciate being shadowed, this is the most serious I have ever been and i want to see what I can achieve. I feel like I am getting a handle on emotional eating better than ever, along with eating more veggies (both huge pluses) I am listening, increased my calories per so many on here, even though it scares me (old diet mindset, starve...) I am willing to listen and implement when I know I can make whatever work.

Squats... man... I have bad knees and I have just incorporated leg presses (thats kind of close right?) I would like to incorporate so much stuff, just trying to ease it all in and avoid injuries.

Thanks for your input...

[Jtbny]

I can relate to eating issues. Former 300+ pounder here As long as you are tracking what you eat and watching the scale you'll dial in exactly what will work for you. I'd imagine 2200 cals a day would yeild 2-3 lbs a week pretty easily at your current weight but adjusting as you get the scale feedback is important.

Leg press...no...not the same. Imo squats are the single best weapon in the exercise arsenal. The bad knees are they torn tendons, ligaments ect? Squats, despite what you might think, will not hurt your knees unless done improperly. In fact, they will make the issues better by strenghting the muscles around the knee and getting the entire leg stronger. For beginners, again my opinion, 80% of the workouts should be compound movements focused on squats, bench press, over head press, rows, and deadlifts. These will provide the most bang for the buck.

Also I see in the main forums you are getting help from Acrawlingchoas. You are in good hands. If anyone knows the technical aspect of dieting it's him. I'd absorb what he says.

[MooseTequila]

You look awesome and I never would have guessed you were ever a triple +... thanks for the help, and I will work up the courage to do squats, this I promise! <--- damning evidence to hold me accountable

[acrawlingchaos]

In!!

[MooseTequila]

Sat is a new start, change of direction. I will do my weigh in and then proceed with intermittent fasting dieting... 4 week run... this will be interesting to say the least!

[MooseTequila]

Well my body has purged the last 30+ hrs or so... the bloat is gone, I feel better. I had gained almost 3 lbs. Sat weigh in will be be a crap shoot (literally)

Today all machines still, 45 sec rest

CHEST:
Hoist roc it seated press
1x20x50#
1x15x80#
1x12x90# fail
1x9x90# fail

STAR TRAC incline press (still have shoulder challenges at this angle)
2x15x90#
1x10x105# fail

Bodymaster 90 degree, handles come inward
1x15x70#
1x12x115#
2x8x135# fail

Startrac pec fly
1x25x50# warmup
1x15x110#
1x12x130# fail
1x10x140# fail

TRICEPS
Hoist roc it seated push downs
1x15x70#
1x11x100# fail
1x8x100# fail
1x10x90# fail

V bar push down 2 pulleys
1x15x55#
2x10x65# fail
1x9x60# fail

Rope pull down 3 pulleys
1x10x80# fail
1x9x80# fail
1x8x80# fail

Precor pull down for reverse tri's
3x10x25#

25 mins of cardio in fat burn zone

[mirroroferised]

You look awesome and I never would have guessed you were ever a triple +... thanks for the help, and I will work up the courage to do squats, this I promise! <--- damning evidence to hold me accountable

You won't regret that decision man. Start lighter than you think you need to. Even just the bar. Before you know it you'll be hooked (or hate it ) but will be looking forward to each new squat session. At least that's what happened with me.

subbed as well.

[acrawlingchaos]

The bloat being gone must feel good, and don't over think the intermittent fasting thing. It's not as crazy or dramatic as it sounds. If I had suggested to eat a small break bast and a reasonable dinner, you wouldn't think twice about it. Sometimes all the fancy names can really throw us for a loop. Solid push session man.

Couldn't agree more with Jtbny on the leg work. We hold a lot of lean mass in our legs. You don't want to retain all your upperbody mass while losing leg mass.... you'll just look silly. Leg work of some form are an absolute must for anyone who lifts, and squats are one of the best exercises for that task. Goblet squats would be a great squat to start learning with and can help build confidence going into squats.

Do you have any sort of direction with your plan/program? Any lifting specific goals?

Can you lay out your program in detail?

[mirroroferised]

Goblet squats would be a great squat to start learning with.

Do you have any sort of direction with your plan/program? Any lifting specific goals?

Great idea. You won't need to worry about the rack while you're learning the movement and it's a hell of a leg workout.

[MooseTequila]

The bloat being gone must feel good, and don't over think the intermittent fasting thing. It's not as crazy or dramatic as it sounds. If I had suggested to eat a small break bast and a reasonable dinner, you wouldn't think twice about it. Sometimes all the fancy names can really throw us for a loop.

Couldn't agree more with Jtbny on the leg work. We hold a lot of lean mass in our legs. You don't want to retain all your upper body mass while losing leg mass.... you'll just look silly. Leg work of some form are an absolute must for anyone who lifts, and squats are one of the best exercises for that task. Goblet squats would be a great squat to start learning with.

Do you have any sort of direction with your plan/program? Any lifting specific goals?

Plan... to be honest, its in constant motion. I change up the order of my specific routines for each body part, but still keep it largest muscles first (back then bi's etc). I'm changing the pattern to try to keep the body guessing. Right now I am on a M-pull, T-push, W-pull, Th-push, Fri legs, Sat-Sun off. I just added shoulders to my pull days this week. I do 20-25 cardio after each session since that is what I read up on the whole Endomorph thing. I am seeing changes in my arms, my calfs, and my shoulders/traps... THIS is keeping me excited and I am feeding off of it.

Tomorrow I am going to scope out the downstairs free weight section and see if I can do some sort of squats. My big fear is crap ass form, think I am going to watch some youtube.

[MooseTequila]

Great idea. You won't need to worry about the rack while you're learning the movement and it's a hell of a leg workout.

Googling goblet now... nice, I have done those in the past (think my form was crap) I am going to try some at home and work on form, then use workout room at the gym... thanks guys!

[mirroroferised]

Googling goblet now... nice, I have done those in the past (think my form was crap) I am going to try some at home and work on form, then use workout room at the gym... thanks guys!

Goblets are great. Even google doorway squats and give them a go just to get yourself used to the motion.

[MooseTequila]

Goblets are great. Even google doorway squats and give them a go just to get yourself used to the motion.

WOW... never heard of these and this is something I need to start with... many thanks!