Getsum's Journal

[Getsum]

Really solid looking skwattin' going on here!



I'm jelly of these. I wish I could do them.

Thanks Steve. I really enjoy those RDL's, they're a great exercise.

Solid leg workout bro! I've got to, GOT TO get back to working legs. I have neglected them while rehabbing my elbows (using the excuse that squats aggravated them). So I ran a lot, and then didn't lift because I told myself DOMS would prevent me from running. Bah! I need to follow your example and bust out some SKWATZ!

Thanks King. I love working them legs, two big calorie burning machines man.

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Well I survived the work week of hell and actually made it the gym with my wife tonight. Being this week was pretty much shot, I decided to start my deload early. I’m using lighter weight and reps of 10 or more for this next week. I’m really looking forward to 3 days off.

Mixed
T-Bar Rows PWO- 90x10, 90x10
Lat Pull Downs- 100x10, 100x10
Underhand Cable Pulldowns- 100x10, 100x10
Seated Row- 100x10, 100x10
Dips- BWx20, BWx20
HS Standing Shrugs PWO- 180x15, 180x15
Preacher curls- 50x15, 65x10, 65x10, 50x15
Standing Shoulder Press- 100x15, 100x15
Hoist Machine Fly- 100x10, 100x10

Core – Weighted Crunches x 8 sets

Cardio – 45 minutes on the recumbent bike

Diet totals for 9-2-11: 2650 total, 235g P, 255g C (Fiber 15g), 80g F (Saturated Fat 34g)

[Getsum]

Body weight was 193.6# this morning. I started off with some fasted cardio and then did my lifting after breakfast. I also got my lab results back and my creatinine level was down which resulted in a better glomerular filtration rate reading. I need to remember to cycle off all creatine products and limit my protein intake to a strict 1g per pound of body weight 2 or 3 weeks prior to taking my next set of labs.

AM Fasted Cardio – 45 minutes on the recumbent bike

Deadz & Squats
Regular Stance Deadlifts- 200x10, 200x10, 200x10, 200x10, 200x10
Squats- 135x10, 185x10, 185x10, 185x10, 185x10





Anyway, I’m taking my grandkids swimming. I’ll edit in my diet totals later tonight.

Diet totals for 9-3-11: 2530 total, 212g P, 192g C (Fiber 16g), 99g F (Saturated Fat 27g)

[Getsum]

I started off with fasted cardio in the morning and then did my lifting in the evening and finally finished with some additional cardio.

AM Fasted Cardio – 40 minutes on the recumbent bike

Chest/Triceps
Incline Bench- 135x10, 135x10, 135x10
Flat Bench- 185x10, 185x10, x185x10
Dips- BWx15, BWx15, BWx15

Cardio – 20 minutes on the recumbent bike

Diet totals for 9-4-11: 3110 total, 245g P, 295g C (Fiber 14g), 103g F (Saturated Fat 42g)

[righter]

Hey Get!

Things are looking very solid in here. Training and diet on track FTW!

Hope you enjoyed the swim with the grankids.

Have a great week!

[KingLerxst]

Checkin in bro...as usual you are continuing to work it hard. I've got to break down and start hitting dead lifts. I don't do them right now, and I have no idea why. Time for me to just do them.

[orca]

good solid work going on in here. nice job!

luv the dl and squat day....brutal.

[Getsum]

Hey Get!

Things are looking very solid in here. Training and diet on track FTW!

Hope you enjoyed the swim with the grankids.

Have a great week!

Thanks Jen!

Swimming with the grandkids was the best part of my weekend, they had so much fun. The littlest one Marrissa, wanted to stay with me the whole time...I spoil her a bit. I had the oldest one, Zeke, jumping into the deep end with his arm floats before long. I'm sure the oldest two will be swimming like fish soon, just need to keep working on it.

You have a great week as well!

Checkin in bro...as usual you are continuing to work it hard. I've got to break down and start hitting dead lifts. I don't do them right now, and I have no idea why. Time for me to just do them.

Thanks King.

Deadz are my weakest lift by far but I'm hoping they improve before this year is over. I do have a plan for them and I'm hoping to pulling singles in the 400's before the year is up. Like anything though, it takes time.

good solid work going on in here. nice job!

luv the dl and squat day....brutal.

Thanks Kevin.

I figured with it being a deload week I could handle doing both on the same day but I ended up paying for it later that evening. Between the lifting and the swimming I was completely exhausted Saturday night.

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I started off with some cardio and headed to the gym for a fast leg workout. I did some additional cardio later in the evening.

AM Fasted Cardio – 20 minutes on the recumbent bike

Legs
Leg Press PWO- 270x20, 360x15, 360x15, 360x15
Calf Press PWO- 270x10, 360x10, 360x10, 360x10
Seated Leg Extension (Hoist Machine)- Setting #10x12, #10x12, #10x12
Seated Leg Curls (Hoist Machine)- Setting #10x12, #10x12, #10x12

Core – Weighted Crunches x 10 sets

Cardio – 30 minutes on the recumbent bike

Diet totals for 9-5-11: 2359 total, 257g P, 117g C (Fiber 11g), 94g F (Saturated Fat 35g)

[Swann74]

Solid work continues in here! Nice work all around.

Question: when you do your weighted crunches, how do you do them? You have a pulley rig set up, or just crunch while holding the weights?

[Getsum]

Solid work continues in here! Nice work all around.

Question: when you do your weighted crunches, how do you do them? You have a pulley rig set up, or just crunch while holding the weights?

Thanks John.

I do the weighted crunches at the gym on a Hoist RS-1601 machine, link below.

http://www.hoistfitness.com/commerci...t/rs-1601.aspx

I normally start at pin #5 and do as many as I can, then #6, #7, two sets at #8...then back down to #7 and then release the little latch in the middle and hit the obliques so two sets at #6 and two at #5.

I just do as many reps as I can at each setting.

At home, I do regular crunches and hanging leg raises.

[Swann74]

Got it. I had forgotten that you have both a home gym and a gym membership. Looks like a great machine, though.

[alex2363]

I started off with fasted cardio in the morning and then did my lifting in the evening and finally finished with some additional cardio.

AM Fasted Cardio – 40 minutes on the recumbent bike

Chest/Triceps
Incline Bench- 135x10, 135x10, 135x10
Flat Bench- 185x10, 185x10, x185x10
Dips- BWx15, BWx15, BWx15

Cardio – 20 minutes on the recumbent bike

Diet totals for 9-4-11: 3110 total, 245g P, 295g C (Fiber 14g), 103g F (Saturated Fat 42g)

Im suprised you dont do biceps and triceps together.

[ironwill2008]

At home, I do regular crunches and hanging leg raises.

^^^^Probably the simplest and most effective pairup, IMO.

[Getsum]

Got it. I had forgotten that you have both a home gym and a gym membership. Looks like a great machine, though.

Yeah, I really like it. It provides a good change of pace.

Im suprised you dont do biceps and triceps together.

I do triceps and biceps together on my arm day, which is actually an optional workout of me but I've been doing them that way for a few months now.

I do have an actual split but it's morphed into what I've been doing lately. If work gets crazy busy, which it might being so close the governments new fiscal year, I'll fall back to my actual 4 day split.

Chest/Tris (Bench Press & other stuff)
Back/Bis (Deadlift & other stuff)
Legs (Squats & other stuff)
Shoulders (Shoulder Press & other stuff)

Right now though I have a few optional days, like my leg day at the gym where I do leg presses. I split my deadz out of my back day to really focus on them and then the seperate arm workout. I really enjoy what I've been doing but it does take up a considerable amount of time and I'm working out close to everyday. But I don't feel bad if I take a few days off like I did last week because of work being so crazy. I don't know...there's more than one way to skin a cat...no offense to my fellow cat lovers, lol.

^^^^Probably the simplest and most effective pairup, IMO.

Yeah, I agree and my abs are actually pretty strong but still covered by some subcutaneous fat and I also have a good deal of visceral fat as well. But progress there is only going to come through a consistent calorie deficit and I've been failing in that regard. I do really good for a week or so, and then not so good but I do have a lot going on right now. I'm just rolling with the punches right now and waiting for things to calm down. Historically, I've always done better cutting in the late fall and winter so hopefully things will turn around soon.

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It was 104 degrees and extremely humid in El Cajon today so I didn’t start working out until later in the evening.

Arms
Decline Close Grip Bench- 135x15, 135x15, 135x15, 135x15
EZ Bar curls- 65x15, 65x15, 65x15, 65x15
Triceps Extension- 75x15, 75x15, 75x15
Dumbbell Hammer curls (per arm)- 25x10, 25x10
Wrist curls (per arm)- 25x20, 25x20
Zottman curls (per arm)- 25x10, 25x10

Cardio – 30 minutes on the recumbent bike

Diet totals for 9-6-11: 2720 total, 200g P, 267g C (Fiber 25g), 92g F (Saturated Fat 29g)

[whatevergirl]

Hey Getsum! Just a quick drive by hello. I used to do chest and tri's together, and now, I do an entirely separate arm day. Do you find that your performance suffers at all...either side of the equation? I remember I wasn't as effective doing tri's on the same day as bench. Good work goin on in here...

[alex2363]

Yeah, I really like it. It provides a good change of pace.



I do triceps and biceps together on my arm day, which is actually an optional workout of me but I've been doing them that way for a few months now.

I do have an actual split but it's morphed into what I've been doing lately. If work gets crazy busy, which it might being so close the governments new fiscal year, I'll fall back to my actual 4 day split.

Chest/Tris (Bench Press & other stuff)
Back/Bis (Deadlift & other stuff)
Legs (Squats & other stuff)
Shoulders (Shoulder Press & other stuff)

Right now though I have a few optional days, like my leg day at the gym where I do leg presses. I split my deadz out of my back day to really focus on them and then the seperate arm workout. I really enjoy what I've been doing but it does take up a considerable amount of time and I'm working out close to everyday. But I don't feel bad if I take a few days off like I did last week because of work being so crazy. I don't know...there's more than one way to skin a cat...no offense to my fellow cat lovers, lol.



Yeah, I agree and my abs are actually pretty strong but still covered by some subcutaneous fat and I also have a good deal of visceral fat as well. But progress there is only going to come through a consistent calorie deficit and I've been failing in that regard. I do really good for a week or so, and then not so good but I do have a lot going on right now. I'm just rolling with the punches right now and waiting for things to calm down. Historically, I've always done better cutting in the late fall and winter so hopefully things will turn around soon.

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It was 104 degrees and extremely humid in El Cajon today so I didn’t start working out until later in the evening.

Arms
Decline Close Grip Bench- 135x15, 135x15, 135x15, 135x15
EZ Bar curls- 65x15, 65x15, 65x15, 65x15
Triceps Extension- 75x15, 75x15, 75x15
Dumbbell Hammer curls (per arm)- 25x10, 25x10
Wrist curls (per arm)- 25x20, 25x20
Zottman curls (per arm)- 25x10, 25x10

Cardio – 30 minutes on the recumbent bike

Diet totals for 9-6-11: 2720 total, 200g P, 267g C (Fiber 25g), 92g F (Saturated Fat 29g)

I too do better at cuts during fall and winter, we both are 5'7 & 193 pds..lol

[Getsum]

Hey Getsum! Just a quick drive by hello. I used to do chest and tri's together, and now, I do an entirely separate arm day. Do you find that your performance suffers at all...either side of the equation? I remember I wasn't as effective doing tri's on the same day as bench. Good work goin on in here...

Hi WEG and thank you!

Well, hmm..I'd put it like this...I'm able to increase the overall volume when I split things up and I seem to respond well to increased volume. I'd also say that I enjoy it more doing my arms on a separate day.

I too do better at cuts during fall and winter, we both are 5'7 & 193 pds..lol

Cool deal Alex.

For me it's mostly the weather, it's cooler fall and winter and much easier to do my cardio when it isn't so miserably hot and humid.

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Today was a rest day.

Diet totals for 9-7-11: 2285 total, 193g P, 204g C (Fiber 11g), 75g F (Saturated Fat 31g)

[KingLerxst]

Still hittin it solid I see! Rawwrrr!!!!!

[Getsum]

Still hittin it solid I see! Rawwrrr!!!!!

Thanks King!

Well yesterday was another rest day. Our power was out all night so we grilled some steaks and chicken, I told my grandkids that they needed to eat all the ice cream...it was a pretty good night considering the circumstances.

[Getsum]

It was another crazy week with the power outage and my daughter being in the hospital my workouts have been left on the back burner. I didn’t want to skip any key exercises though so I did some deadlifting, squats and shoulder presses today. Light weight and higher reps seemed like the only viable option. I’m hoping to get my routine back on track next week and would like to do some rack pulls in the middle of the week and save my squats for Saturday.

AM Fasted Cardio – 60 minutes on the recumbent bike

Deadz & Squats
Regular Stance Deadlifts- 200x10, 200x10, 250x10, 250x10
Box Squats- 135x10, 185x10, 185x10, 225x5, 225x5
Standing Shoulder Press- 100x15, 100x15, 100x15

Diet totals for 9-10-11: 2233 total, 222g P, 189g C (Fiber 9g), 69g F (Saturated Fat 29g)

[alex2363]

It was another crazy week with the power outage and my daughter being in the hospital my workouts have been left on the back burner. I didn’t want to skip any key exercises though so I did some deadlifting, squats and shoulder presses today. Light weight and higher reps seemed like the only viable option. I’m hoping to get my routine back on track next week and would like to do some rack pulls in the middle of the week and save my squats for Saturday.

AM Fasted Cardio – 60 minutes on the recumbent bike

Deadz & Squats
Regular Stance Deadlifts- 200x10, 200x10, 250x10, 250x10
Box Squats- 135x10, 185x10, 185x10, 225x5, 225x5
Standing Shoulder Press- 100x15, 100x15, 100x15

Diet totals for 9-10-11: 2233 total, 222g P, 189g C (Fiber 9g), 69g F (Saturated Fat 29g)

Nice workout, I hope your family situation gets better, God Bless.

[Getsum]

Nice workout, I hope your family situation gets better, God Bless.

Thanks Alex.

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Two of my younger granddaughters spent the night and they’re like two little roosters, up at the crack of dawn. I did some cardio first thing and then started my lifting after breakfast. I did some additional cardio in the evening. I didn’t do inclines today because my shoulder just can’t take two days of punishment in a row and I was really feeling on the flat bench as well. I decided to some pushups as they’re much kinder on my shoulder.

Oh, it’s my daughter in law in the hospital, my son’s wife, and we’re helping out by watching the kids as much as we can. She seemed to be getting better when we went to see her yesterday morning but they’ll probably keep her for a couple more days. My son say they’re considering letting her leave Monday if she continues to improve.

AM Fasted Cardio – 30 minutes on the recumbent bike

Chest/Triceps
Flat Bench- 135x10, 185x10, 205x10, 225x10, 225x6 (had to stop, my shoulder was really feeling it)
Pushups- BWx35, BWx40, BWx50
Dips- BWx15, BWx15, BWx15

Cardio – 20 minutes on the recumbent bike

Diet totals for 9-4-11: 2690 total, 240g P, 161g C (Fiber 6g), 106g F (Saturated Fat 41g)

[Swann74]

My son say they’re considering letting her leave Monday if she continues to improve.

Praying for your daughter and family. Nice work on the bench today as well!

[generetired]

Gratz on your excellent progress on your weight loss over the past year. I like seeing your daily calories and P/C/F. I am curious about your targets for calories, protein, fat, and fiber while you are cutting. For losing 25 lbs over the next 4 months, I've been shooting for 1700-2300 calories, (depending upon workout intensity), 200 g of protein, 60-80 gm of fat, and 20-35 gm of fiber - letting the carbs float to meet overall calorie target.

[mharrislove]

^^^^Probably the simplest and most effective pairup, IMO.

Yeah, that's my ideal abs pair-up, as well.

[alex2363]

Getsum, God has his masterplan, we all must follow it no matter what it is.

[Getsum]

Praying for your daughter and family. Nice work on the bench today as well!

Thank you John. She's back home now, the hospital released her this afternoon and my wife just took the two little ones back to their house.

Gratz on your excellent progress on your weight loss over the past year. I like seeing your daily calories and P/C/F. I am curious about your targets for calories, protein, fat, and fiber while you are cutting. For losing 25 lbs over the next 4 months, I've been shooting for 1700-2300 calories, (depending upon workout intensity), 200 g of protein, 60-80 gm of fat, and 20-35 gm of fiber - letting the carbs float to meet overall calorie target.

Thanks man. Well, for cutting I do really well at 2300 calories and I can gain at around 2800ish. I was dropping weight pretty fast with 2300 calories plus cardio earlier this year but I'm not really willing to go back to that right now. My calories have been all over the place lately but I've got a lot going on right now. I can live with putting some weight back on, it's no big deal really but I've got to get my split back on track. Doing squats and deadz on the same day isn't really ideal for me.

My fall back macros are 40%P, 40%C and 20%F. My main target is 200+g P, 200g C or less and around 75g fat which is like 2275 total calories. Ideally I'd like to keep my fiber over 25g and my saturated fat under 25g. Lately I've been trying to keep my carbs even lower but I end up doing good for a couple of days and then not so good. I think I'm just going to stick with my 40/40/20 because it's worked so well for me over the years.

Anyway, my plan right now is to Eat, Sleep, Lift & Repeat!

Yeah, that's my ideal abs pair-up, as well.

Yeah, the hanging leg raises can be brutal. Nothing hits my lower abs like those do, I mean where I'm actually sore the next day. I keep telling myself that I'm going to try them with my ankle weights on but I've been chickening out. I don't think I'm ready for that yet.

Getsum, God has his masterplan, we all must follow it no matter what it is.

Thanks Alex.

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I worked out home tonight so I could watch the football games. My shoulder is pretty sore so I didn’t any decline CGBP tonight. I might skip shoulder presses this week as well. My diet was a big fail today as well.

Cardio – 30 minutes on the recumbent bike

Arms
EZ Bar curls- 65x15, 65x15, 65x15, 65x15
Triceps Extension- 75x15, 75x15, 75x15
Dumbbell Hammer curls (per arm)- 25x10, 25x10
Wrist curls (per arm)- 25x20, 25x20
Zottman curls (per arm)- 25x10, 25x10

Diet totals for 9-12-11: 2970 total, 207g P, 276g C (Fiber 24g), 119g F (Saturated Fat 54g)

[generetired]

Thanks man. Well, for cutting I do really well at 2300 calories and I can gain at around 2800ish. I was dropping weight pretty fast with 2300 calories plus cardio earlier this year but I'm not really willing to go back to that right now. My calories have been all over the place lately but I've got a lot going on right now. I can live with putting some weight back on, it's no big deal really but I've got to get my split back on track. Doing squats and deadz on the same day isn't really ideal for me.

My fall back macros are 40%P, 40%C and 20%F. My main target is 200+g P, 200g C or less and around 75g fat which is like 2275 total calories. Ideally I'd like to keep my fiber over 25g and my saturated fat under 25g. Lately I've been trying to keep my carbs even lower but I end up doing good for a couple of days and then not so good. I think I'm just going to stick with my 40/40/20 because it's worked so well for me over the years.

Anyway, my plan right now is to Eat, Sleep, Lift & Repeat!

Thanks for the more detailed explanation of what worked for you. Looks like my new diet approach is pretty similar and your success was a good affirmation. Hope your shoulder pain eases soon.

[HippieChick]

Hi Glad to hear your DIL is out of the hospital.

Love the pushups!! No sweat on the fail diet YAY!! for Monday Night Football.

[Getsum]

Thanks for the more detailed explanation of what worked for you. Looks like my new diet approach is pretty similar and your success was a good affirmation. Hope your shoulder pain eases soon.

No problem and thanks. I'm a bit paranoid about my shoulder so I'm going to give it a rest until next Sunday, if it starts acting up when I bench I'll just call it and do the same thing next week.

I got my flu shot this past Friday and it was in my left shoulder and it was sore the next day, I don't know if something like that would carry over to my lifting but I'm hoping that's the dculprit.

Hi Glad to hear your DIL is out of the hospital.

Love the pushups!! No sweat on the fail diet YAY!! for Monday Night Football.

Thanks HC! I'm not worrying about my diet too much right now. Things will get back on track soon enough.

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I did my workout at home in the evening.

Rack Pulls & Traps
Rack Pulls (pin #4)- 225x10, 295x10, 345x10, 395x6, 415x5, 435x3, 445x1, 455x1, 465x1, 475x1
Standing Shrugs- 225x10, 225x10
Behind the Back Shrug- 135x10, 135x10

Diet totals for 9-13-11: 2868 total, 315g P, 210g C (Fiber 17g), 85g F (Saturated Fat 34g)

[Getsum]

Thanks for the more detailed explanation of what worked for you. Looks like my new diet approach is pretty similar and your success was a good affirmation. Hope your shoulder pain eases soon.

No problem and thanks. I'm a bit paranoid about my shoulder so I'm going to give it a rest until next Sunday, if it starts acting up when I bench I'll just call it and do the same thing next week.

I got my flu shot this past Friday and it was in my left shoulder and it was sore the next day, I don't know if something like that would carry over to my lifting but I'm hoping that's the culprit.

Hi Glad to hear your DIL is out of the hospital.

Love the pushups!! No sweat on the fail diet YAY!! for Monday Night Football.

Thanks HC! I'm not worrying about my diet too much right now. Things will get back on track soon enough.

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I did my workout at home in the evening.

Rack Pulls & Traps
Rack Pulls (pin #4)- 225x10, 295x10, 345x10, 395x6, 415x5, 435x3, 445x1, 455x1, 465x1, 475x1
Standing Shrugs- 225x10, 225x10
Behind the Back Shrug- 135x10, 135x10

Diet totals for 9-13-11: 2868 total, 315g P, 210g C (Fiber 17g), 85g F (Saturated Fat 34g)