Jordo1 and Carigrrl - Back in...

[Jordo1]

OK, we were doing so good. We started weight lifting in April 07 and were really seeing great results. We went on a couple of vacations with Jamaica being the climax. Our vacation in Jamaica was, of course, all inclusive. We definitely took advantage of it, but the food sucked. I mean, if you're gonna cheat, at least enjoy it! We got back and didn't think we had a good enough cheat, so we kept cheating to get what we missed (LOL). Four months later, we think we're done with our cheat (lol, of course there's more to the story). Anyways we've both gained about half the fat back the we previously lost and feel pretty bad about it.

We're starting back up. We actually started a couple of weeks ago doing compounds twice a week, one day being upper and the other being lower. Next week we start a 4 day routine. I'll draft up the routine and post it here for help. To be honest, starting next week will be hard because of the Nascar races here this weekend (season ticket holders) and lots of beer, but you gotta start somewhere.

I've missed this place, glad to be back...

[Jordo1]

We weren't able to start this week as I hoped. Had the Nascar races at TMS this past weekend and I never put together our routine. No excuses, just stating the facts...

Well anyways, put together the routine and we'll start next Monday. Tomorrow we'll do lower body, then rest the weekend. The wife (Carigrrl) and I are excited about it. It's similar to what we were doing prior to the 3 month layoff and were getting great results with it. I'm posting it below for any feedback.

All exercises (except for abs) are 3X8, but must do 24 reps. Meaning if we can't do 3X8, we do additional sets to get the 24 reps. If we hit the 3X8 then weight increases the following week.

Monday - Chest and Tri's
BB Bench
DB Bench
DB Decline Bench
Close Grip Bench
2 Arm Tri Extensions
Skull Crushers

Tuesday - Shoulders and Abs
Military Press
DB Press
Lat Raises
Bent Over Lat Raises
Abs

Thursday - Back and Biceps
Bent over Rows
One arm DB rows
Machine Rows
DB Hammer Curls
DB Seated Curls
BB Reverse Curls

Friday - Legs and abs
Squats
Dead lifts
Good Mornings
Single Calf Raises
Seated Calf Raises
Abs

We're very interested in your comments.

[Getsum]

Welcome back! I use a fairly similar 4 day split myself. Good luck man.

[Jordo1]

Thanks Getsum...


I know that we start our 4 day split next week, but we did do a small leg routine tonight to get a workout in. I'm posting what I did, Carigrrl will post hers if she gets a chance to.

I wouldn't expect our weights to increase a lot since we're cutting, but they should some since we're still relative newbies and we're re-finding our maxes (on some lifts we're definitely lower than what we could do).

My Friday Night:

Squats
Set 1 145X10 (5# increase from last week)
Set 2 145X10
Set 3 145X8 Almost fell going down on 8th so stopped there.

Good Mornings (5# increase from last week)
Set 1 110 10
Set 2 110 10
Set 3 110 10 My knees wobble like crazy during these, so moving up slowly.

Bicycles
Set 1 45 secs
Set 2 45 secs
Set 3 45 secs I'm out of shape enough that these kick my abs butt...

When we finished, we walked around the neighborhood for while, but nothing spectacular.

Currently I'm doing a keto type diet. No carbs (maybe 10 grams on non-workout days), but I do take around 25 carbs a couple of hours prior to workouts on workout days. Friday nights and Saturdays I cheat. I call it jokingly a "carb up", but in all honesty, it's just a huge cheat. Still working for me, but wish I could eat better 7 days a week.

Carigrrl tracks her calories and macros and eats under maintenance on most days. She cheats on Saturdays with me.

My weight stats are in my profile. That's probably the only thing accurate, the other stats were last updated last June.

To be honest, I haven't really identified a long term goal yet. Yes, I want to live long, and yes I want my wife to think I'm sexy, and definitely want to look good naked, but those aren't real goals to me. That's one of the main reasons I've started this journal. My short term goal is to keep posting my workouts to the thread, and not miss a posting because I missed a workout.

I'll figure out what my long term goal is, in the interim, I'll be working on getting rid of this gut and making my wife proud.

[Jordo1]

Last night's work out:

Chest and Tris
(3 sets of 8 or keep doing sets until 24 reps total) Basically doing fast reps and stopping when a rep is obviously slower than the rest. Based on this article The Secret to Motor Unit Recruitment

BB Bench 105 X 8, 8, 7, 2
DB Bench 45 X 8, 5, 4, 4, 3
DB Decline 45 X 6, 3, 2, 2, 3 (Fatigued bad)
Close Grip Bench 75 X 8, 5, 5, 5, 2
2 Arm Tri Ext 30 X 8, 8, 8
No skull crushers due to time.
Total weight for the night - 7020

Hopefully the rest of the week will go better than this. At least the Cowboys won yesterday.

[Jordo1]

Carigrrl's workout last night. She asked me to post it due time issues. She does the exact same workout as me.

Chest and Tris

BB Bench 52.5 X 8, 6, 6, 4
DB Bench 20 X 5, 6, 5, 5, 3
DB Decline 20 X 8, 4, 5, 3, 4
Close Grip Bench 30 X 8, 8, 8
2 Arm Tri Ext 22.5 X 8, 6, 8, 2
No skull crushers due to time.
Total weight for the night - 3480

[carigrrl]

Originally Posted by Jordo1

Hopefully the rest of the week will go better than this.

WHAT?! Personally, we did OUTSTANDING! If we continue like this, the rest of the week and beyond, I'll be really happy. It was fun to do something different for us, and it was hard training. I know our bodies agree. ;-)

I definitely recommend it for anyone that's been lifting to failure for a while. It's a different mindset for sure and gets your head back in the game so-to-speak. (It's also fun to calculate how much total poundage you've pushed in 45 minutes! LOL)

Thanks (so much) for figuring all this out for us Ty. I know I wouldn't be where I am without you and I'm excited about where we're going!

[carigrrl]

I really did ROCK IT (for me) last night and am very proud of myself, fun fun! If I can continue checking myself when choosing what to eat, diligently doing my CalorieKing.com to make sure I'm getting my protein...

I think I'll be giving myself one of the best Christmas presents ever. I'm thinking that (not counting full training Thanksgiving and Christmas week - just in case) there's plenty of weeks 'til 12/25 that I'll be making a difference in my body.

Currently, my inspiration and motivation comes from:
~ short term goals like seeing how much I can transform by Christmas Day

~ Ty telling me about the thread on "training" vs. "working out".
I've changed my speak to say, "I'm training." and it's changing my attitude. Which I can tell will literally change me from talking about what I want, to achieving what I want. Changing to 'training' effects all areas of my life now because the choices I make are more based on me training, rather than making choices that put my 'workout' on a back burner sometimes.

~ hearing the trainer on TV, yelling "You wanna QUIT?!" to where the trainee is yelling, "NOoo!" in my head as I'm lifting and it's hard and I think, "I don't think I can do this rep." but know that I can... and I'm gonna.

[Jordo1]

My workout

Shoulders and Abs

Military Press 65 X 8, 8; 70 X 8
DB Overhead Press 35 X 8, 6, 5, 5
Lat raises 20 X 8, 8, 8 (bad form, same weight next week)
Bent Over Lat Raises 15 X 8, 8, 8
Weighted Crunches 25 X 25, 25, 25, 25
Stomach Vacuums 3 X 20 Secs (might as well join the bandwagon)
Total weight - 6405

Shoulders were still wasted from last night's chest routines, but I still could have and should have done more weight on the military presses. I'm just hoping it doesn't take to long for me to get back to the weights I was at in June.


Cari's Workout

Military Press 30 X 8, 8, 8
DB Overhead Press 12.5 X 8; 13.75 X 8, 8
Lat raises 10 X 8, 8, 8
Bent Over Lat Raises 10 X 8, 8, 8
Crunches 20, 20, 20, 20
Stomach Vacuums 3 X 20 Secs
Total weight - 1520

[BigBT]

Welcome to the both of you. The splits look good. I used to do one just like it. You two are very lucky to have each other to train with. There are a few husband and wife teams that work at our gym and they really push each other. In both cases I think the wives are more fit than the husbands

Cari, I love the voices in your head telling you not to quit! I get the same motivation from the posters here. I can hear them yelling at me if I post a crappy workout. Best of luck to you both!

[Jordo1]

Thanks BigBT, we really do enjoy working out with each other.


Tonight was an off night and we did just that. I'm gonna start posting my diet also. For background, I'm on a very low carb diet, probably a keto, only I cheat a little different. On workout days, I get 20-30 carbs, most of which are about 2.5 - 3.5 hours before my workout. On non-workout days, I get almost zero carbs. On weekends, I don't "carb up", but I will cheat sometimes. I try to cheat smartly. An example is last saturday, we grilled rib eyes at a friend's house. I'm a steak man, so keto is great. But as the cheat, I had half the potato and ate the salad with dressing on it. But I admit other times, I cheat big. It's just that when I get in the mode, I get in the mode.

Here's my breakdown for today.
1369 cals / 204.6g protein / 28.7g fat / 10.4g carbs

Ratio p/f/c/a 62%/20%/3%/15%

[IronIc]

Hey Jordo and Carriegirl! Great journal!

Have a nice evening you two!

[Jordo1]

Originally Posted by IronIc

Hey Jordo and Carriegirl! Great journal!

Have a nice evening you two!

Well, it's a start. Can't wait to start getting some meat into it. Hope you're having a great day.

[Hibiscus09]

Hi to both of you!

Is this:

Here's my breakdown for today.
1369 cals / 204.6g protein / 28.7g fat / 10.4g carbs

Ratio p/f/c/a 62%/20%/3%/15%

Jordo's caloric intake? That's way low. Just a thought.

LOL -- is "a" alcohol? That sounds like my nutrition plan.

[Jordo1]

Originally Posted by Hibiscus09

Jordo's caloric intake? That's way low. Just a thought.

LOL -- is "a" alcohol? That sounds like my nutrition plan.

Yes, it's low for most. I don't disagree. I've tried the standard formulas and have gone 250 below maintenance, but it didn't work for me. I don't have a typical BB bod (yet) and my metabolism seems much different than most. I've done some harsh stuff to my body in years past, and I honestly believe my body adapted (for the worst), but I'll get it fixed. The cals will probably start moving back up next week. I've been thinking about (starting next week) adding 100 daily cals to my diet each week. 1350 is about 500 below maintenance for me, depending on which formula used.

Yup "a" is for alcohol... I was hoping to sneak that by y'all... It was an off night and Jack just sounded too good. In fact, I need to update my calorie king and the macros, because I had more after writing that.

[carigrrl]

My main goal right now is to lose fat, and so I'm trying to eat no more than 1240 calories a day. Since I'm weight training, I'm also making sure that I get somewhere between 120-150g of protein in those calories. That's not my weight in protein but while trying to lose fat, I feel safer doing a little less.

I'm also watching my macros, but it's my weakness for sure. Even though getting my protein amount is top of the list, I try to be around 20 fat, 50 protein, 30 carbs. Here's my calories and macros the last couple days, which only shows I'm human to y'all, but helps me have one more place to be held accountable.

Monday
1251 calories before training (904 net) counting it as being under 1240 goal
28f/36p/36c/0a

Tuesday
1059 calories before training (673 net) both under my 1240 daily goal
22f/44p/27c/7a

Wednesday (off night, but not cheat night)
1499 calories which was 259 over my goal
35f/31p/31c/5a

Thursday (today)
121 calories so far (just a shake and coffee no cream)
11f/79p/10c/0a (i'm always doing good by lunch, LOL)

I'll post the rest of the week after it happens. Even though my protein wasn't as high a percentage of my macros I think I'm suppose to do, I met my protein gram goal each day.

Fairly regularly... I have 1 scoop of chocolate mint protein shake, then a coffee with a tablespoon of fat-free creamer just about every morning. Lately, I haven't been eating my 10am snack because I've been full from starting the protein shakes again. I used to have 2% cottage cheese and some jalapeno smoked almonds (I LOVE THEM) but am out so it's been the can of chicken or protein bar (Pure Protein, peanut butter one can get at Wal-Mart). Then at lunch I have grilled chicken on salad or grilled tilapia with a plain baked potato and steamed broccoli. Then around 3 or so I have a protein bar or can of chicken. Then for dinner, I eat some eggs, or a tiny bit of what I made the kids if I can handle it calorie-wise. This is hard, though, when I've already figured in my protein shake(s) for pre/post training.

[IronIc]

One thing to remember is that the body will do its best to hang on to every calorie you put into it, when you slide into the habit of eating very low cal It'll go into survival mode, your metabolism will slow down to a crawl, and you'll eventually binge because you're starving. And once you binge, unless you have discipline of steel, you'll go back to the old eating habits and gain it back plus some

I know this because I dieted myself to 268 lbs at one point

Most sources agree that the daily cal deficet should n't be more than 500 cals. It'll be slow going that is for sure, but your metabolism won't be trashed. Also, cardio is a big help in leaning you out, on top of your weight training.

I have not lost much bodyweight (and recently complained about it) but I've went down 2 sizes and a tremendous amount of body fat, since starting back in April. Both of you are not very big anyway so why starve yourselves?

Just IMO I hope I'm not pushing the line!

[carigrrl]

Originally Posted by IronIc

Hey Jordo and Carriegirl! Great journal!

Thanks! BB.com has been a great place for us, so I'm eager to see how journaling enhances it.

[carigrrl]

Originally Posted by Hibiscus09

Hi to both of you!

Hi to you too! Thanks for reading any of this. You're one of my inspirations.

[carigrrl]

Originally Posted by BigBT

Cari, I love the voices in your head telling you not to quit!

too funny! thx for the good luck!

[Jordo1]

Originally Posted by IronIc

Just IMO I hope I'm not pushing the line!

Of course you're not. I knew when I posted my cals I would get feedback on them like what you gave. You already know about my stupid strip and rebuild plan. Well the cals I'm eating now are twice what I was eating a couple of weeks ago.

Cari's been on me about it also. She wants me to stop cutting and focus on muscle growth. My frame is essentially Bones, Skin, and a Big 'ol Gut. If I had no gut, which I'm trying to lose, I'd have no meat. I have a little leg meat, but nothing up top. That's why my metabolism doesn't fit the normal molds. Skinny neck, skinny wrists, and a waist the size of a 240 pounder.

I think rather than increasing my daily a 100 cals next week, I'll go ahead and eat maintenance or slightly higher for a while. Focus on gaining muscle mass. The added bonus will be hopefully my weights pushed will increase enough where I won't be so embarrassed to publish them. And then when I do cut again, maybe my metabolism will be more normal.

[Hibiscus09]

Originally Posted by carigrrl

Hi to you too! Thanks for reading any of this. You're one of my inspirations.

Awww, thanks! You must not read all the wine comments in my journal.

[Jordo1]

Originally Posted by Hibiscus09

You must not read all the wine comments in my journal.

Uh-Oh... Cari's found another wine drinker...

[Jordo1]

Back and Biceps

My workout:

Bent Over Rows 110 X 10, 8, 8 (Forgot I was supposed to stop at 8, LOL)
One Arm DB Rows 55 X 8, 8, 8
Machine Rows 120 X 8, 8, 8
DB Hammer Curls 30 X 8, 8, 8
DB Preacher Curls 30 X 8/8, 3/5, 3/3, 3/4, 4/4, 3/0 (L/R)
BB Reverse Curls 45 X 8, 55 X 8, 60 X 8
Total Pounds: 5280
Today's Cals: 1132 cals / 188.6g protein / 27.1g fat / 30g carbs (Still have to eat another meal - probably eggs, but whatever it is, it will be no carbs)
Ratio p/f/c/a 67%/22%/11%/0%

Cari's workout

Bent Over Rows 55 X 8, 8, 8
One Arm DB Rows 22.5 X 8, 25 X 8, 8
Machine Rows 70 X 8, 8, 8
DB Hammer Curls 15 X 8/8, 8/8, 8/4, 0/3, 0/1 (L/R)
BB Preacher Curls 30 X 7, 25 X 8, 8
BB Reverse Curls 22.5 X 8, 8, 8
Total Pounds 3050

I'm looking for something different (free weights) to do instead of the machine rows. We work out at home, and I don't like the way we have to do them on our bench. We already do deads and good mornings on our leg day (tomorrow). I was thinking about replacing with BB pullovers, but not sure if that would hit the pecs too much. I guess I could do shrugs. I'd appreciate any suggestions.

[IronIc]

Great workout Jordo!

As far as workouts I suggest finding an affordable commercial gym. I'm so glad I took the plunge. There's every free weight, machine and cardio machine imaginable there Also tons of room! It's worth the investment.

[IronIc]

Originally Posted by Jordo1

Of course you're not. I knew when I posted my cals I would get feedback on them like what you gave. You already know about my stupid strip and rebuild plan. Well the cals I'm eating now are twice what I was eating a couple of weeks ago.

Cari's been on me about it also. She wants me to stop cutting and focus on muscle growth. My frame is essentially Bones, Skin, and a Big 'ol Gut. If I had no gut, which I'm trying to lose, I'd have no meat. I have a little leg meat, but nothing up top. That's why my metabolism doesn't fit the normal molds. Skinny neck, skinny wrists, and a waist the size of a 240 pounder.

I think rather than increasing my daily a 100 cals next week, I'll go ahead and eat maintenance or slightly higher for a while. Focus on gaining muscle mass. The added bonus will be hopefully my weights pushed will increase enough where I won't be so embarrassed to publish them. And then when I do cut again, maybe my metabolism will be more normal.

Yeah, properly nourishing your body will fix your metabolism. If you're just fat in the gut, then building solid lean mass will improve it in a jiffy!

[Jordo1]

Originally Posted by IronIc

As far as workouts I suggest finding an affordable commercial gym. I'm so glad I took the plunge. There's every free weight, machine and cardio machine imaginable there Also tons of room! It's worth the investment.

Yes, that's true and will probably eventually end up at a gym. Right now, it's just not feasible due to the kids. We get home from work around 6:30 and have to cook dinner for the kids, do the nightly chores, workout, de-stress some, and get to bed at a decent hour. Taking the time to drive up to the gym only ads to our lack of time.

We have a decent bench and rack with Olympic weights and bar. We also have smaller standard bars and weights for Cari (although she's gotten up to at least 45lbs for most of her BB lifts) and some exercises that I can't do 45lbs on yet. The bench and rack are rated for much more than we can lift right now. We also have a treadmill in the Living room where we can do our cardio. We can do just about anything, the rack has safety bars for my squatting and other lifts that Cari may not be able spot very well.

We do lack machines for the back, like lat pull-downs, etc. I also wish I could use a standing calf raise machine. I joke sometimes about getting a membership just so I can run up there on leg night to do some standing calf raises and then run back home.

Oh, and the best part... We pick the music!!

[Jordo1]

Originally Posted by IronIc

Yeah, properly nourishing your body will fix your metabolism. If you're just fat in the gut, then building solid lean mass will improve it in a jiffy!

We'll see... Last time I ate maintenance, I gained 5 pounds. LOL And gained 20 pounds eating above maintenance since June... J/K on that one because I know I stopped working out in June also.

[IronIc]

Originally Posted by Jordo1

Yes, that's true and will probably eventually end up at a gym. Right now, it's just not feasible due to the kids. We get home from work around 6:30 and have to cook dinner for the kids, do the nightly chores, workout, de-stress some, and get to bed at a decent hour. Taking the time to drive up to the gym only ads to our lack of time.

We have a decent bench and rack with Olympic weights and bar. We also have smaller standard bars and weights for Cari (although she's gotten up to at least 45lbs for most of her BB lifts) and some exercises that I can't do 45lbs on yet. The bench and rack are rated for much more than we can lift right now. We also have a treadmill in the Living room where we can do our cardio. We can do just about anything, the rack has safety bars for my squatting and other lifts that Cari may not be able spot very well.

We do lack machines for the back, like lat pull-downs, etc. I also wish I could use a standing calf raise machine. I joke sometimes about getting a membership just so I can run up there on leg night to do some standing calf raises and then run back home.

Oh, and the best part... We pick the music!!

It sounds like you all's have a decent setup at home anyway. I would do just about anything for a squat rack!

Most commercial gyms offer reasonable daycare for kiddies. But if your budget is already stretched, then that might be a problem.

As for calves .. you have some DB's, right? Here's a link to the calves workouts on this site. You don't need a machine for alot of these
http://www.bodybuilding.com/fun/exer...nMuscle=Calves

Yeah, the music at the gym I go to SUCKS!!!!! I like fast rock music, and it's always on that easy-listening hip hoppy crap

Originally Posted by Jordo1

We'll see... Last time I ate maintenance, I gained 5 pounds. LOL And gained 20 pounds eating above maintenance since June... J/K on that one because I know I stopped working out in June also.

You gained weight because you've eaten so much below maintenance all of these years. Your body eventually adjusts to the higher load, but it does take time, and involves weight gain. One positive note though ... if you work out it's mainly lean gain!

[jtroster]

Originally Posted by Jordo1

I was thinking about replacing with BB pullovers, but not sure if that would hit the pecs too much.

Pullovers target the Serratus muscles mostly.