newmexico123's shut your pie-hole and lift some weight journal

[newmexico123]

Some preliminaries:

I lifted weight like a BB from 1979-1982. I competed in two shows winning the tall class in one and the heavyweight class in another - I was blown away in the finals both times. My BF was probably about 10% in those shows and I weighed about 240. I did not lift weight again until 2003. I have powerlifted on and off from then till now. I took 6 months off and started BB training at the end of June this year so I am still putting size back on and gaining strength back. I am basically a "new guy" making "new guy gains" right now. I have switched to 10 or more reps on all my sets which has, and is,taking some real getting used to.

I have never worked calves until now. Even when I did't lift weights for many years my weight has never gone below 265 as an adult. I was heavily involved in MMA training and participated in quite a few toughman/cage matches. During those years I did a ****load of GPP work. I have been dieting for about 7 weeks now and have had a 10% decrease in BF but still am 20-25%. When I started dieting I weighed 292 - I weigh 295 right now.

My gym does NOT have: cables for crossovers, pec decs, leg extention, or leg press machines of any kind. It does have a reverse hyper and a GHR.

I do 4 sets of 10 reps unless otherwise stated. I lift 6 days a week as follows:

Day 1: Chest and some delts

Pushups and bands to warm up;
Incline bench w/bar or dumbells;
Flat bench ";
Decline ";
Dumbell front raises;
dumbell flyes 4x15;
bertyl fox circular shoulder raise;
upright row wide grip;
calves - routine that includes about eight different movements due to the fact that I have puny 17 3/4 inch calves
Sled - drag 100# for upper body prehab

Day 2: Bis and abs

Dumbell/barbell curls;
wrist rolls-ups on giant tire;
concentration curls bar/dumbell;
wrist curls;
spider curls;
thor's hammer;
zotman curls with rotating bar;
ab crunches weighted 4x20;
leg raises off end of bench to shoulders;
Russian Twists 4x20;
standing ab crunches on pulldown bar 4x20;
sled - 150# frontleft/right/back rotation 1/4 mile

Day 3: posterior chain and calves

Deadlifts 5x10;
standing leg curls;
SLDL on 1 foot platform;
GHR;
Reverse Hypers;
Calves Standing and seated.
sled - pullthroughs 100# for 1/4 mile

Day 4: Back & rear delts

Chin and pullups;
t-bar or bent over rows;
one arm rows;
rear delts dumbell;
lying side raise w/db;
rotaining bar pulldowns;
closegrip pulldowns;
pullovers 2x10
sled - 150# for 1 mile non-stop

Day 5: Front delts and tris

overhead press;
close grip bench;
arnold press;
overhead two arm ext w/dumbell;
side laterals;
cable pushouts;
cable pushdowns;
kick backs;
sled - posterior chain

Day 6;

Squats - used to do these PL style, i.e. wide stance, low on back etc., now have brought my feet closer to hit the quads more directly - 5x20;
Zane Hack Machine;
Toe on bench one legged lunges;
Sissy squats;
Belt squats;
Calves - multiple movments i.e. standing, seated, one legged two legged etc.
sled backwards with 450# for quads - do 8 x 50 meter drags

I have an elliptical trainer at home and use that 5 days a week first thing in the morning before eating. I'll start putting numbers in here starting Saturday.

[Blacksmith]

Welcome to the journal section NM.
I really need to get a sled.
Looks like a hell of a workout!

Russian twists, fox raises, spiders, thor hammer, zotmans, sleds

Looks like I need to do some research.

[user464444132bbg]

Welcome to journaling!

[emmie]

Hi and welcome! Your workouts look brutal! Lots of exercises I'm not seeing others doing. This is going to be fun!

[Hibiscus09]

Welcome to journal land!!

[kimsquit]

*looks around*

there's nothing in your journal about kitty litter boxes, marathon running or hockey...


OMG I think it's an actual bodybuilding journal!!!

*subscribed*

[newmexico123]

Originally Posted by Blacksmith

Welcome to the journal section NM.
I really need to get a sled.
Looks like a hell of a workout!

Russian twists, fox raises, spiders, thor hammer, zotmans, sleds

Looks like I need to do some research.

all good stuff!

Originally Posted by Fitnessfreak8

Welcome to journaling!

Thanks

Originally Posted by emmie

Hi and welcome! Your workouts look brutal! Lots of exercises I'm not seeing others doing. This is going to be fun!

looking forward to it

Originally Posted by Hibiscus09

Welcome to journal land!!

Thanks

Originally Posted by kimsquit

*looks around*

there's nothing in your journal about kitty litter boxes, marathon running or hockey...


OMG I think it's an actual bodybuilding journal!!!

*subscribed*

running?

[flywheel99]

Originally Posted by kimsquit

*looks around*

there's nothing in your journal about kitty litter boxes, marathon running or hockey...


OMG I think it's an actual bodybuilding journal!!!

*subscribed*

hey! what's wrong with hockey?!

kitty litter boxes???

[Islandtroll]

Welcome Mark!

[newmexico123]

Originally Posted by Islandtroll

Welcome Mark!

thanks - ans special thanks for the photo cropping!

[drakus]

welcome to journalling.........and where the hell do u get a sled? that looks painfully fun?!

[mom24boys]

Welcome to the journals.

[MetFan]

Hey NM, just dropping by to see how you are doing. Serious workouts man.

[newmexico123]

Originally Posted by drakus

welcome to journalling.........and where the hell do u get a sled? that looks painfully fun?!

elitefts.com - i recommend the double sled

[newmexico123]

Originally Posted by mom24boys

Welcome to the journals.

Thanks

Originally Posted by metfan

Hey NM, just dropping by to see how you are doing. Serious workouts man.

How's your training coming?

[BaggyB]

Excellent,,, now I will learn all your secrets and get HUGE! No joke...
Sub'd...

BTW - what is a bertyl fox???

[MetFan]

Originally Posted by newmexico123

Thanks


How's your training coming?

Going good now that kids are back in school. More consistency, going every other day as required. Upping weights weekly now. Been on a good Universal stack and i find it really helps in the gym.

[newmexico123]

Originally Posted by BaggyB

Excellent,,, now I will learn all your secrets and get HUGE! No joke...
Sub'd...

BTW - what is a bertyl fox???

Bertyl Fox was a british BB about 20 years ago with freak shoulders - the lift is done with light weight - hold a dumbell in each hand with your arms straight out and palms facing upward - you then lift the dumbells straight up in a circular fashion until the dbs touch straight above your head - your elbows must never bend - sets of 10.

[newmexico123]

Originally Posted by metfan

Going good now that kids are back in school. More consistency, going every other day as required. Upping weights weekly now. Been on a good Universal stack and i find it really helps in the gym.

I've heard about the Universal stack alot on here - how does that compare to BSNs stacks everyone?

[MetFan]

Originally Posted by newmexico123

I've heard about the Universal stack alot on here - how does that compare to BSNs stacks everyone?

Don't know too much about the BSN stacks, but I find that the Universal line is made for guys that want to be freaks, gives you so much UMPHHH in the gym IMHO. I have always used Universal's AnimalPak and more recently went with MStak from them as well. I am trying to get their Creatine here in Canada, but it seems there are issues crossing the border. But from what i have tried, I am very impressed with their products.

[ScubaDave]

Welcome to journaling New Mexico - keen to see how you progress man. Great killer workouts. Good luck!

[newmexico123]

Originally Posted by metfan

Don't know too much about the BSN stacks, but I find that the Universal line is made for guys that want to be freaks, gives you so much UMPHHH in the gym IMHO. I have always used Universal's AnimalPak and more recently went with MStak from them as well. I am trying to get their Creatine here in Canada, but it seems there are issues crossing the border. But from what i have tried, I am very impressed with their products.

thanks

[Blacksmith]

Originally Posted by newmexico123

Bertyl Fox was a british BB about 20 years ago with freak shoulders - the lift is done with light weight - hold a dumbell in each hand with your arms straight out and palms facing upward - you then lift the dumbells straight up in a circular fashion until the dbs touch straight above your head - your elbows must never bend - sets of 10.

I used to do these all the time and totally forgot about them somehow.
Mind like a sieve.
Next shoulder day they'll be in.

[newmexico123]

Originally Posted by ScubaDave

Welcome to journaling New Mexico - keen to see how you progress man. Great killer workouts. Good luck!

Thanks - I'm watching your journal as well

Originally Posted by Blacksmith

I used to do these all the time and totally forgot about them somehow.
Mind like a sieve.
Next shoulder day they'll be in.

It's funny all the **** we forget isn't it? They are great!

[Fiend_73]

Originally Posted by metfan

Don't know too much about the BSN stacks, but I find that the Universal line is made for guys that want to be freaks, gives you so much UMPHHH in the gym IMHO. I have always used Universal's AnimalPak and more recently went with MStak from them as well. I am trying to get their Creatine here in Canada, but it seems there are issues crossing the border. But from what i have tried, I am very impressed with their products.

x2 to Universal.
All I have to say about BSN is that they have a very nice advertising campaign and a lot of products.

Welcome to the journal section NM Glad to see some hardcore stuff in here!

[NuclearArms]

Good background info and welcome. Only thing I think you'll have to watch is overtraining - recovery gets harder and longer as we get older.

[kimsquit]

Originally Posted by NuclearArms

Good background info and welcome. Only thing I think you'll have to watch is overtraining - recovery gets harder and longer as we get older.

QFT


in fact, it's about the only thing getting harder & longer these days

[newmexico123]

Originally Posted by Fiend_73

x2 to Universal.
All I have to say about BSN is that they have a very nice advertising campaign and a lot of products.

Welcome to the journal section NM Glad to see some hardcore stuff in here!

Thanks

Originally Posted by NuclearArms

Good background info and welcome. Only thing I think you'll have to watch is overtraining - recovery gets harder and longer as we get older.

You are right - i have a problem with pacing myself - probably why i have never lifted for a whole year without taking months off in my life - I don't know when to quit and I often injure myself - I need to read and learn more about the topic - any suggestions?

Originally Posted by kimsquit

QFT


in fact, it's about the only thing getting harder & longer these days

i hear ya!

[kimsquit]

Originally Posted by newmexico123

You are right - i have a problem with pacing myself - probably why i have never lifted for a whole year without taking months off in my life - I don't know when to quit and I often injure myself - I need to read and learn more about the topic - any suggestions?

I keep a training calendar on my wall at home, with my rest weeks scheduled in. Alternatively, incorprate a rest week into a civic holiday such as Thanksgiving or Christmas. That's usually when familys tend to do stuff together anyway, so they'd probably be glad to see you making more time for them.

[newmexico123]

Originally Posted by kimsquit

I keep a training calendar on my wall at home, with my rest weeks scheduled in. Alternatively, incorprate a rest week into a civic holiday such as Thanksgiving or Christmas. That's usually when familys tend to do stuff together anyway, so they'd probably be glad to see you making more time for them.

I'm getting in a show in march - so I assume after that right?