Road to Perdition...

[Aquilius]

Hi all,
I've finally decided to also log a journal here, to help me reflect on why and how I do things, to get input from others, and to help others doing the same thing by showing what to do and what to avoid by checking on what worked for me ((or didn't).

I'm now in week 8 of my 18 month plan.


My starting parameters:

Age = 42 (with 15 years in a sedentary job, no excercise whatsoever)
Height = 172cm / 5'8"
Starting Weight = 97.6kg / 215lbs
BF > 40%
Waist = 120cm / 47"
Chest = 123cm / 48"
Arms = 43cm / 17"
Max. Heartrate = 172 to 177 (when going that high for even a few seconds I'll get a bout of asthma which impacts me until the next day, so I avoid going near 170, and usually try to stay at 163 or below).


Why not post on any of the many Fitness/Diet/Weight Loss boards?

Well, I don't believe in Diets as temporary activities. The only thing which has permanent effect is a permanent change in lifestyle. Also, most fitness recommendations consist of more or less ridiculous diets (meaning to difficult to implement, or simply worthless), and loads and loads of cardio, especially jogging/running (which I definitely hate doing).

I do not wish to exchange "fat, weak & no endurance" for "flabby, weak & lots of endurance", which is IMHO the result of most cardio based fitness advise. My goal is to become stronger, more muscular ("stocky, strong, medium endurance"). Not becoming even weaker just for the sake of weight loss.


Why post here?

Because of the "Over 35" section. I already work a lot with adolescents and young adults, and I find that I have very little to gain from people without actual experience, who often mistake faith for knowledge, opinion for fact, and just as often exhibit a low tolerance to frustration.


Background:

Until some 12 years ago I was holding my weight at a pudgy 80kg / 176lbs. Then I met my girlfriend, and through cooking together it crawled over the next 6 years slowly up to 106kg / 234lbs. 6 years ago I changed my diet a lot to semi-vegetarion (no meat at home), no soft drinks, much more fat conscious, etc., most of the usual "eat better" routines. Still doing that.

Since that time I've been able to manage my weight to remain below 100kg, at some times as low as 90kg/198lbs. Over the past few months I was hovering steadily around 98kg/216lbs.

While I never had depressions or somesuch, I obviuously was not happy with by body (and anyone who's > 40% BF and tells that he is, lies IMHO) and it's tendency to simply remain fat besides me already eating quite health conscious (well, just to much, that's it. One can overdo even "healthy" calories...).

As you can imagine, I was sooo totally out of shape when I started (well I still am, but...) those two months ago. Intellectually, I was aware for quite some time that I'd have to change things radically to avoid diabetes, heart attack, stroke or similar issues within the next 15 years. However, there was always the issue of not finding time, motivation, convenient training location etc. Some of you will know the situation.

I also knew exactly what had to be changed (eat less & "better", add exercise), I simply didn't do it.

Now, those 8 weeks ago a brand new gym opened some 200 yards away from my door. It's one of the more expensive ones, but I know it was "now or never", and enrolled for 18 months, to see what I could achieve in that time (and yes, I know that I'm stubborn enough to pull this through if no major injury sets me back).

Funny thing is: while I always really really hated running & jogging (probably due to having asthma as a kid), I always loved strenuous physical activities, sweating and performing acts of physical strength and endurance (I call this my "Hunt the Mammoth" theory, as I believe such behavioural preferences may be leftover from the days we had to kill mammoths to live...).

In the past I found that I'd gain muscle/strength incredibly fast if working out even a little. Unfortunately I also just as easily gain fat, apparently just by looking at food...


My Gym:

They have a lot of cardio equipment (app. 40 machines of various types), a full set of the http://us.commercial.lifefitness.com....cfm/signature machines, and a full set of the http://www.technogymusa.com/_vti_g7_plsel.aspx machines for circuit training, as well as a few additional ones sprinkled here and there. They have a big collection of dummbells, and some benches (3 flat (one movable for the smith machine), 1 incline, 1 decline, 1 "segmented"), as well as some benches with "stuff" on them of which I don't get what they're good for.

They also have a complicated looking smith machine like thingy, but they don't have a power rack. They are offering lots of different courses (most of it cardio) as well, and have a few personal trainers on offer, but none of those seems to be specialized in strength/muscle building (mostly weight-loss, cardio, endurance, diet, etc. certificates).


First 6 weeks?

My initial goals for those first 6 weeks were:

-Avoid Injury
-No weight increase over 100kg / 220lbs
-Stick with the training for 6 weeks to make it a habit instead of a chore
-Get some background information on exercises, nutrition etc.
-Find out what works for me (mindwise) and what doesn't

So far, that worked according to plan.


My new goals are (I am now in month 2):

-Avoid Injury
-Do 10 unassisted Chins (4 months)
-Waist = 100cm / 39" (6 months)
-BF < 30% (9 months)
-Weight 90kg / 198 lbs (9 months)
-BF < 20% (18 months)
-Weight 80kg / 176 lbs (18 months)


Changes after the first 6 weeks:

-Increased workout frequency from 4/week to 6/week
-Improved diet by focusing more on protein intake etc.
-Added Xenadrine NRG as weightloss supplement. So far it doesn't seem to do anything at all, except maybe increase heartrate slightly during workout and make me sweat (even) more and longer.


Starting:

What was the first thing I actually did?

I started by now always getting up 1 hour earlier than "before". This allows me to also get home from work 1 hour earlier, and in this additional time I squeeze my training. Was hard for the first few days, but I now have gotten used to it. Means that I get slightly less sleep than would probably be optimal.


Gains until now:

Weight: 97.3kg / 214.5lbs (-0.6kg / 1lbs)
BF: 39.3% (Below 40%. Finally!)
Waist: 115cm / 45" = (-5cm / -2")
Chest: 112cm / 44" (-11cm / -4")
Arms: 41cm / 16" (-2cm / -1")

Endurance: +68% (111 Watt avg. -> 186 Watt avg. increase when rowing 2000 yards at same heartrate: 163 peak).

Chest Press: +127% (55 x 6 -> 125 x 9)
Triceps Press: +112% (85 x 14 -> 180 x 13)
Shoulder Press: +89% (45 x 6 -> 85 x 7)
Biceps Curl: +82% (55 x 10 -> 100 x 9)
Pulldown: +129% (70 x 6 -> 160 x 8)
Fly: +123% (65 x 6 -> 145 x 12)
Lat Raise: +157% (35 x 6 -> 90 x 12)
Seated Leg Curl: +88% (85 x 6 -> 160 x 16)
Leg Extension: +108% (65 x 6 -> 135 x 15)
Seated Leg Press: +116% (125 x 6 -> 270 x 19)
Calf Extension: +53% (170 x 12 -> 260 x 25)
Glute: +65% (85 x 6 -> 140 x 16)
Hip Abduction: +43% (185 x 12 -> 265 x 20)
Hip Adduction: +118% (110 x 6 -> 240 x 24)
Abdominal Crunch: +71% (70 x 6 -> 120 x 10)
Back Extension: +84% (125 x 6 -> 230 x 25)
Torso Rotation: +44% (125 x 6 -> 180 x 16)
Assisted Chin: +49% (-136 x 15 -> -70 x 10)
Assisted Dip: +49% (-136 x 15 -> -70 x 10)

I have no idea if those gains for a fat old noob, without strictly reglemented diet and a wild training schedule, are above or below average. I like them, however. If it's only 80% of optimum I can easily live with that.

I have no training partner, and I am quite anxious to avoid injury, so I mostly still stay with the machines and avoid compound exercises with free weights for now. Also, the benches are occupied a lot of the time. I intend to hire a personal trainer for 3 sessions to show me how to work those in fine form in some weeks, though, when I feel secure enough.

Regards,
Prospero

Edit: missed some conversions from kg to lbs

[Aquilius]

My workout routine:

I had the first 6 weeks app. 4 sessions per week, however somewhat irregularly (on 3 consecutive days, then 2 or 3 days breaks) due to external circumstances. I have increased that to 6 sessions per week, with slightly less exercises per session, and somewhat more cardio. Also due to external circumstances, it is very difficult for me to plan session duration (and thus content) in advance, most sessions range between 55 and 120 minutes (which I know is to long).

I always start the session with 10 minutes of average intensity rowing on the rowing machine as full-body warm-up (unless the rowing machines are occupied, then I'll do incline walking on the treadmill).

I now always end the session with 10 to 15 minutes (depening on length of session) of 15° incline fast-walking on the treadmill as cardio. I tried jogging/running, but my knee joints were always killing me for days afterwards. Average heartrate is steadily going down for those sessions (today was down to 138 average, with 147 peak, from 143 average with 151 peak), so I'll probably have to extend duration to 15-20 minutes, which would impact the time available for weight training. Hm...

Basically my workout is as follows: I select for each exercise a weight, which is a weight with which I can do at least 6 repeats of an exercise. I call this my "target weight". It then roughly goes like this:

-1 Warm-Up set at 50% target weight, 10 repeats
-15 seconds Pause
-1 set at (target weight -15)lbs x 12
-15 seconds Pause
-1 set at (target weight -10)lbs x 10
-15 seconds or 1 minute pause, depending how well the last one went.
-1 set at (target weight -5)lbs x 8
-1 minute pause
-1 set with as many repeats as I can do at target weight. If this is below 6, I decrease the target weight by 5lbs for the next time. If it's between 6 and 10, I stay with the target weight. If it's over 10 I increase target weight by 5lbs for the next time, If it's over 20, I increase by 10lbs for the next time.
-15 seconds pause
-1 partial set with as many repeats as I can still do at target weight. This is usually 0 to 4 repeats. If it's more, I also know I can increase the weight by 5lbs next time.

Note that I do not always follow this slavishly, I sometimes vary this slightly, according to my whims. But it's the basic frame of what I do. I tried out some other sequences in the beginning, but this one is the one I like most, and with which I have the most fun of those systems that I tried. I'll probably change it if I stop making gains. The reasoning was that initially it would not matter how I organized my workout, from the horrible shape I was in, every exercise would be an improvement, regardless when and and how, and that I should do the routine I liked the most, just to get the hang of it.

Note that I am somewhat afraid to increase the target weight to quickly, I am unsure if tendons, ligaments and joints can keep up with a to-fast ramp-up in weight. Thus I have worked myself up to > 20 repeats for some exercises. I know that I'll have to remedy that and increase weight there.

I keep a workout log with all repeats and weigths etc. to track my progress and my difficulties. So far there has not been a single day when I was not able to increase something.

During the first 6 weeks I mainly did whatever exercise I liked, in no specific order (also, because some exercises are occupied at certain times). My main goal was simply not to repeat any exercise directly on the next day. Again, the reasoning was that initially it would not matter how I organized my workout, from the horrible shape I was in every exercise would be an improvement, regardless when and and how.

I now slowly try to optimize grouping of exercises and rest periods for specific muscle groups (i.e. at least 1-2 day rest for small muscles, at least 2-3 days rest for medium muscles, at least 3-4 days rest for the large muscles). I also now try to do those exercises first in a session which I think require improvement the most. Because of the wildly fluctuating time I have available for training sessions, whose duration is decided like when I leave my appartment, this is not yet perfect, but I'm getting there.


Diet:

Not so much change after starting to work out, as I already ate moderately clean (no fast food, sodas, etc.) - we are vegetarian when at home. I have added protein shakes after workout to enhance protein intake, as well as putting some more focus on protein content when shopping (thank god I like cottage cheese).

I now try to select (where selection is possible) high-protein foods for lunch, and avoid stuff like chocolate and ice cream (even more than before, that is), more consciously asking myself more of those "do you really need that now?", "what is in this?", "is consuming this in line with your goals?" questions before I stuff something in my mouth. As I already ate relatively health conscious before, this was not so big a change.

Otherwise I'm still trying to find a balance between life quality as defined by quality of food, and life quality as defined by gains in the gym. So far it works out, even if I am not (yet) slave to any strict diet plan or somesuch. Maybe this outlook might change when I hit a plateau somewhen.

As supplements I use some generic Multi-Vitamin, fishoil caps, and vitamin B, E, C, and zinc supplements (it's simply what we have lying around).

I have used almost from the beginning Weider Kre-Alkalyn Creatin, but I am not sure it makes any difference at all for now. I honestly don't think so. I'll see what happens after I use it up.

I use some generic (brand name "Champ") protein shake from our supermarket. Contents don't look so bad, maybe a little bit high in carbohydrates. The taste of the vanilla is good, the chocolate one tastes like dried cow****.

I have recently added Xenadrine NRG, but it doesn't seem to have much effect on me at all. I'll continue to use it for some more days before I give up on it, though.

I also started to take take FIG BCAA caps, also not sure if those are actually good for anything. However, those seem inexpensive, and surely won't hurt.


What I would do differently, were I to start over again:

- Start with 6/week
- Don't do the jogging/running cardio at all, immediately start with fast walk incline for cardio
- Start immediately with a better focus on diet, especially protein intake
- Forget for the beginning about the creatine, doesn't seem to make any difference.


Regards,
Prospero

[joed]

Welcome Aquil. I'd stay away from the...um...'chocolate' protein shake.

[GSCampbell]

Welcome!

[Aquilius]

Yesterday Recap:

Slight soreness in the glutes, moving slowly to the hamstrings.
Knees are comparatively fine, as are the shoulders, which before workout yesterday did not feel so good. Triceps feels somewhat hard after yesterdays workout. Took some pictures, look like ****.

First time ever someone noticed that I'm working out: my armourer (don't ask...).

Big mistake yesterday: Forgot to take the Xenadrine NRG in the morning, took 2 after workout (Noon) and 2 at 4:30 PM. Felt ill almost for the rest of the day. I am obviously not used to caffeine.


Today 15/May/06

Diet:

Breakfast: 3/4 cup of cottage cheese and some BCAA caps. I'll have to get up 10 minutes earlier in the future, I'm just running out of time to get decent breakfast. Also took 2 Xenadrine NRG, felt slightly ill from them all morning. Somehow feel hungrier than usual.

Lunch: 1 slice of roast pork with mashed potatoe and a small salad. Small bowl of oatmeal with fruits and yoghurt for desert. I know I should have taken the fish, but I hate walleye. Took another 2 Xenadrine, immediately felt not-so-good, which slowly subsided, but not completely for about 4 hours. I think I'll stop taking them.

4PM: Protein shake, BCAA Caps, Fishoil Caps

6PM: Protein Shake during workout

9PM: BCAA Caps, 3 slices of Bread, Cheese & Salmon, Protein Shake for Dessert



Workout:

Time: 6PM
Duration: 80 Minutes

Warm-Up: 10 Minutes Rowing, Moderate Intensity, 149Watt avg./148 Peak HR, nothing unusual
Biceps Curl: Improved from 100 x 9 to 100 x 11
Lat Pulldown: Improved from 160 x 8 to 160 x 10
Butterfly: Improved from 145 x 12 to 150 x 17
Leg Extension: Improved from 135 x 15 to 150 x 16
Hip Abduction: Improved from 265 x 20 to 290 x 19
Hip Adduction: Modified from 240 x 24 to 280 x 7
Abdominal Crunch: Improved from 120 x 10 to 130 x 11

Cardio: Max. incline fast walk wasn't the brightest idea only 15 seconds after the Leg Extensions. Wanted to do 15 minutes, felt like crap after 2, did only 10. HR avg. and peak up from 137/147 to 143/151.

Experiment of the day: Used thinned down protein shake for drinking during workout instead of water or thinned isotonic stuff. Did drink less than ususal, thus I don't think it's so great an idea.

Learned Today: If doing max incline walking for cardio after workout, have some rest after leg exercises. Also, don't let the BCAA caps melt in your mouth, yuk.

Regards,
Prospero

Edit: Updated

[=M=]

If Hershey and Nestle made chocolate that tasted like the chocolate flavor protein shakes they'd be out of business in a week. Personally I like the orange flavor.

[ChocoChick]

The taste of the vanilla is good, the chocolate one tastes like dried cow****.

And you know this... how???

[ChocoChick]

If Hershey and Nestle made chocolate that tasted like the chocolate flavor protein shakes they'd be out of business in a week. Personally I like the orange flavor.

Ah, but I have the perfect solution: I add 1 tablespoon of baking (unsweetened) cocoa to my chocolate protein shakes. It's amazing what an extra 20 calories will do

[Aquilius]

Hi,

And you know this... how???

Extrapolation.

Actually, some years ago I was quite the expert (if I am allowed to say so) in the fine art of tasting, where it is important to find flowery metaphors... Have you never read a wine or spirit review with something like "some slight aftertase of a wooden stick lying to long in a muddy puddle and then having been chewed upon by a dog", and then asked yourself how the reviewer knows how that tastes? I always imagined those guys walking around in the rain and licking on wooden sticks they extract from muddy puddles.

I add 1 tablespoon of baking (unsweetened) cocoa to my chocolate protein shakes

I tried with adding some Nesquick. But aside from the huge amount of calories, even 50% of that barely made it drinkable...

No "chocolate" protein for me, thanks...


Regards,
Prospero

[jaguarr]

Cow**** shakes with baking chocolate mixed in are just chocolate flavored cow**** shakes. Try the ON 100% Whey Gold chocolate flavor sometime. It's actually pretty good. Welcome to the journaling crew, Prospero! Looking forward to seeing your progress!

jag

[Aquilius]

Yesterday Recap:

Some slight sorenes above the shoulder blades, on the upper biceps, and on the belly, legs felt like lead during the day. Otherwise fine.


Today 16/May/06, Session 29

Weight: 97.8kg/215lbs
BF: 38.7%

Diet:

Breakfast: Got up earlier today. Shake and some BCAA caps. Took 2 Xenadrine NRG, felt no effect. Not as hungry as yesterday.

Lunch: Pasta with cheese and a small salad. Small bowl of oatmeal with fruits and yoghurt for desert. Took another 2 Xenadrine, seem to get used to those. Wish I knew if they had any actual effect...

5PM: BCAA Caps, Fishoil Caps, and a new Protein Shake (Pro Sana). Mixture of Whey, Wheat and Soy. Not as sweet as the old one, less carbs & fat. I actually like the slightly "wheaty" taste, somewhat reminiscent of cornflakes.

11PM: Still feel somewhat bloated. Skipped the post-workout shake. BCAA Caps, Cup of Cottage Cheese


Workout:

Time: 6:40PM (I hate going there that late, it gets very crowded)
Duration: 80 Minutes

Warm-Up: 10 Minutes Rowing, Moderate Intensity, 156Watt avg./148 Peak HR, nothing unusual
Shoulder Press: Improved from 85 x 7 to 90 x 11
Lateral Raise: Improved from 90 x 12 to 95 x 11 (barely, bad form)
Calf Extension: Modified from 260 x 25 to 300 x 15
Glute: Improved from 140 x 16 to 170 x 16 (this one really did me in, pulse went up to 165, sole of my left foot felt as if broken in two...)
Back Extension: Modified from 230 x 25 to 260 x 17
Assisted Chin: Improved from -71 x 10 to -71 x 13
Assisted Dip: Improved from -71 x 10 to -71 x 16

Cardio: Wanted to do 15 minutes, but felt extremely bloated, possibly from the new shake. Could do only 10. HR up at 153? What's going on?

Summary: Basically a fine warm-up followed by a fine workout. Again not very satisfied with the improvement in the shoulders, which seems to crawl along compared to all the rest, the lateral raise is definitely my weakest exercise. Positively surprised about the still high number of reps with the highly increased weights for glutes, back and calves. Wanted to bring them down to the 6-12 repeats range, have to increase even more the next time I do them.

The cardio sucked even more than yesterday, I am not quite sure why, maybe I don't take to well to the new shake mixture. The stomach felt horribly bloated, as if any moment an alien would burst forth...

Regards,
Aquilius

[RioGringo]

You are on your way ! Welcome to the Journal Forum.

I usually do vanilla because you can always add flavors with fruits.

And how did the term "**** eatin' grin" start ? Now that's scary

[Aquilius]

Yesterday Recap:

Slight soreness on the shoulder blades and abdomen, plus some pain in the back. Legs felt worked, but not sore.


Today 17/May/06, Session 30

Diet:

Breakfast: Shake (new). Fishoil and 2 Xenadrine NRG, no apparent effect. Burping all morning with a taste of fish...

Lunch: Chicken leg on rice with olives and a small salad. Small bowl of rice pudding with fruits for desert. Took only 1 Xenadrine, this time.

4PM: Protein Shake (the old one). This time also took the BCAA & fishoil caps straight before the workout.

8PM: Bread with cheese.

11PM: Shake.


Workout:

Time: 5:30PM
Duration: 100 Minutes

Warm-Up: 10 Minutes Rowing, Moderate/High Intensity, 151Watt avg., felt quite tired and more exhausting compared to the last few days. Maybe I need some rest.
Chest Press: Improved from 9x125 to 10x130
Triceps Press: Improved from 13x180 to 13x195
Butterfly: Modified from 17x150 to 14x165
Seated Leg Curl: Improved from 16x160 to 17x180
Seated Leg Press: Improved from 19x270 to 30x300
Torso Rotation: Improved from 16x180 to 19x200

Cardio: No problem to do 15 minutes, felt really fine, could have done more but was out of time. Avg. HR 137, peak HR 143, that's more like it. I think only taking one of the Xenadrine after lunch made the difference. This is one of the Treadmills with LCD TV, and funnily enough I watched the Simpsons episode where Homer grows incredibly obese...

Summary: I really tried to get down the reps by upping the weights massively (at least for my capabilities). However in most cases could still improve reps, especially in the Seated Leg Press. What's going on there? Are those still Noob gains? Does it make a difference to take the BCAA before training?

The weight on the Triceps Press however seems to be about the limit what these old bones can currently handle - the right elbow and left wrist really felt as if they could not handle much more than that, like being at the breaking point somehow.

I'll soon starting to run out of stack on several of the machines, is this supposed to happen so quickly (after 2 months) at my age? Maybe tomorrow I'll start with free weights, however without training partner and power rack, I don't know.

Wish shoulders would improve as fast as legs.

Regards,
Aquilius

[RioGringo]

... Maybe tomorrow I'll start with free weights, however without training partner and power rack, I don't know.
...
Regards,
Aquilius

Nobody at the gym can help spot ?

[Aquilius]

Never trust a stranger, as they say. I prefer to rely on myself, or on machines if I have to.

Real weight-lifting with spotting I have maybe seen 4 or 5 times since I am in this gym.

There seem to be several categories of people in my gym, maybe due to the fact that its open only for 2 months:

-Young, firm, and trim men and women doing loads of cardio, mostly treadmill or ellipticals.

-Middle aged women of moderate fitness doing courses like aerobics or pilates (this gym offers child care)

-Very overweight women doing machines (probably when the circuit training machines downstairs are occupied).

-A bunch of (I presume russian, since they talk a lot about Vodka) slightly overweight male weightlifters (who all look like bouncers) who seem to have migrated from an old and run-down gym from the vicinity which closed somewhen last year. Most of them seem to spend every waking hour at the gym (well, they're there when I come, and they're there when I leave), mostly sitting on the benches, now and then doing some exercise or warm-up on a machine. Actually not my type of crowd.

-Obese male adolescent Kids who do one set of 5 reps on some of the machines with minimal weight without breaking a sweat, and seem think this is the essence of fitness.

-Male adolescents or young adults, usually in pairs or groups of three, apparently trying to get in shape for summer.

-Maybe 3 which actually look as if they're bodybuilding.

-Most potential training partners who could fit into my bracket seem to fall for the fitness magazines advice or the personal trainers, and either do circuit, or simply loads of cardio.

I'd much rather yield my personal safety and health into the hands of someone I trust than some stranger I have no connection with. Basically, I am not at the gym to make friends. I am there to reach certain goals, and that is not among them, I have other hobbies for that.

Oh well, latest in August an old friend of mine moves into the (more or less, it's 120 miles) vicinity, and he's sure to train (did so in the past, and his doc told him he has to). I'll try to set up a schedule with him when he's here.

Regards,
Prospero

[RioGringo]

Understand

[Aquilius]

Yesterday Recap:

Quite some soreness on the shoulders, especially right side, legs tired. Overall somwehat fatigued.


Today 18/May/06, Session 31

Diet:

Breakfast: 1/2 Shake and a danish pastry. Fishoil and 2 Xenadrine NRG.

Lunch: Bowl of Chili con Carne with bread, a small salad and a small bowl of rice pudding with fruits for desert. 1 Xenadrine.

4PM: 1/2 Protein Shake. BCAA caps.

9PM: 1 Cup of Cottage Cheese with bread, BCAA caps

10PM: Some BCAA caps, went to bed early.


Workout:

Time: 6PM
Duration: 40 Minutes

Well, this was different. I felt somewhat fatigued overall, so I decided to do something different instead of increasing my machine weights. Went with a trainer (who was 20 minutes late) for barbell exercises, all the basics: various Squats, Deadlifts, Curls, Bench Press, Military Press, but for now it was strictly about form, with 25lbs only. 3 sets of 8 each, at varying speeds. Still got me a little sweating.

Nice warm-up and stretching, guy seems to know what he does and also looks more "defined" than the other trainers there. He is not really my type, though, much to much "motivational" talk, that gets on my nerves. I've outgrown this **** 15 years ago. I don't need someone, who could be my son and earns maybe 1/3rd of what I do, to tell me "you're a winner, you can do it, feel the flow" and such bs when lifting a weeny 25lbs. I prefer the mechanistic approach.

Well, maybe I'll try again next week, with some higher weights.

I still consider this a rest day, feel much better than the last few days, more energy, less fatigue.

Regards,
Aquilius

[Aquilius]

Yesterday Recap:

Feel rested, but somehow "brittle". Some pain in the knees. Have obviously to be very careful with those squats. Runs in the family: not enough lubricant in the joints. Also quite some pain in the wrists, as well as some in shoulders and upper back. All from compounds with 25lbs? What's going to happen with heigher weights? Am I going to fall apart, like some rotten Zombie?

Positive: My heartbeat at rest has gone down from app. 72-73 to 62-65 since I started this whole thing.

Overall feel somewhat demotivated. Doing this since 2 months, eating in moderation and consideration of protein intake, working out like a pig for 1-2 hours almost everyday, not a day when I wasn't sore somewhere. But while I am easily twice as strong as before, and have loads more endurance, I haven't shed an ounce of weight, and BF also remains steady like a rock... Oh well... Maybe doing more compound exercise will change things.


Today 19/May/06, Session 32

Diet:

Breakfast: 1/2 Shake. BCAA caps. Dumped the Xenadrine, didn't seem to work anyway, and I'm simply not used to caffeine.

Lunch: Veal with Pasta and a small salad. Cheated and had some big lump of empty carbs with vanilla sauce for dessert.

5PM: 1/4 Shake, BCAA caps

8PM: Shake

10PM: Cup of Cottage Cheese


Workout:

Time: 5:30PM
Duration: 110 Minutes (but with interruptions)

Warm-Up: 149 watt at peak heartrate 143. Moderate Intensity. Not bad, but not great either.
Shoulder Press: Declined from 11x90 to 8x90, was very hard today.
Biceps Curl: Improved from 11x100 to 10x110, hard at the beginning, then rather easy. Right elbow hurts.
Lat Pulldown: Improved from 10x160 to 10x165, very hard to do
Leg Extension: Improved from 16x150 to 15x165, quite hard
Hip Abduction: Improved from 19x290 to 20x305, easy
Hip Adduction: Improved from 7x280 to 9x300, easy
Abdominal Crunch: Improved from 11x130 to 11x135, but with difficulties

Cardio: Went rather fine, but had to leave after 8 Minutes.

Summary: The numbers lie, this workout did not go overly well. There was a lot of interruptions as I tried to help translate for a new gym member. Also, I did not really feel strong or energetic today. The beginning was OK, the leg Abductor/Adductors quite fine, the Biceps curl started hard, but was not so difficult in the end, I seemed to catch a second wind there despite the elbow hurting since I did the Triceps Press last time. Leg extensions were very hard today, and the Lat Pulldown was borderline, I could barely hold the bar as it really hurt my fingers, they felt as if being pulled from their sockets. I don't know if I can increase the weight much more without really hurting me. Crunches were not easy today, the Shoulder Press really sucked, and I gave up on the Chins when I had to increase the weight on the assist 2 times and still couldn't do more than 4.

Regards,
Aquilius

[Aquilius]

Yesterday Recap:

Some soreness in the shoulders.


Today 19/May/06, Session 32


Diet:

Breakfast: 1/2 Cup Cottage Cheese. BCAA caps.

Lunch: Shake

7PM: Tuna with a BIG Salad, Fruit Yoghurt for dessert

10PM: Shake



Workout:

Time: 10AM
Duration: 85 Minutes

Warm-Up: 102 watt avg. Low intensity.
Squat: 10x100
Daedlift: 10x80
Bench: 10x60
Butterfly: Improved from 14x165 to 15x170
Calf Extension: Improved from 15x300 to 25x320
Cardio: 15 Minutes.

Summary: Started out today by trying to find my weight range for some basic barbell exercises by doing lots of sets with those with varying weights. Then added 2 machine exercises. My Shoulders hurt. My neck really hurts where the bar was sitting on the squats. Wondering why I can do twice as much on the bench press machine than on the actual bench? Legs feel used.

Experiment of the Day: Strawberry Shake. Strange.

Regards,
Aquilius

[RioGringo]

... There was a lot of interruptions as I tried to help translate for a new gym member. ...

Regards,
Aquilius

I can understand ... this happens for me and I try to tell them not to worry ... for me and my trainer or others that need to translate for me. I ask them just to be patient (sp?) with me as/while I am learning Portuguese

[Aquilius]

Yesterday Recap:

Some strong soreness in the shoulders, esp. right. Neck hurts from bar.


Today 20/May/06, Session 33


Diet:

Breakfast: Shake.

11:30AM: Shake.

Lunch: Pasta with asparagus and salmon

4PM: 2 Slices of Pie (Cherry & Apple)

7PM: Shake

9PM: Greek Beans & Bread

11PM: Some BCAA caps


Workout:

Time: 10:30AM
Duration: 60 Minutes

Warm-Up: 128 watt avg. Low/medium intensity.
Squat: Improved to 10 x 159.5
Cardio: 10 Minutes.

Summary: Basically did only squats today, maybe 6 or 7 sets, trying to find the safe maximum for me. Got up to 159.5lbs, but I think I can do a little bit more. Tried afterwards Chins, Lateral raises and Triceps Press, but sucked with everything. Am I actually getting weaker?


Regards,
Aquilius

[joed]

After 6-7 sets of squats I wouldn't have much left in the tank either.

[Aquilius]

Yesterday Recap:

Well, yesterday was the first day since 2 weeks that I didn't go to the gym, so truly a rest day. There were no major aches, just all limbs feeling like lead, so I decided to give them some rest. Feel much better today, overall. Except for some very slight issue with the knees no aches or pains. Did eat a lot yesterday, but nothing to bad, except for a strawberry pudding. Ran out of milk, so no shakes yesterday.


Today 23/May/06, Session 34

Weight: 98.8kg / 217lbs (+1kg / +2lbs)
BF: 38.4% Woohoo, -0.9%

Diet:

Breakfast: Greek beans with pumpernickel bread and some BCAA caps

Lunch: Veal with rice and a salad, fruit yoghurt for dessert

5PM: Piece of parmesan cheese, BCAA caps

8PM: Insalata Caprese (Tomatoes with Mozarella & Basilicum)

11PM: Shake


Workout:

Time: 5:30PM
Duration: 95 Minutes

Warm up was the usual 10 minutes of medium intensity rowing (max heartrate 142). I feel that I could do much more here, but am afraid that it might impact my weights.

Wanted to do deadlifts and a back/abs day, but all the racks & benches were initially occupied by the "russian bouncers" crew... So I decided to work a little on my goals, and did maybe 6 sets of assisted chin ups, and 6 sets of assisted dips (-66lbs assist). After that I did some benching, 10 x 88lbs, and stopped when I started to see spots after about 6 sets and the elbows really hurt (I really can't imagine how living human beings can bench 300 or more...). I followed this with four sets of seated rows at 145lbs, and some reduced weight sets of lateral raises, shoulder press, and machine bench press, where I simply tried to be more strict and slower.

Cardio was 15 minutes, felt fine, could have done more, but had to leave.

Summary: I feel that I have to try to improve my bench, which seems so ridiculously low (even compared to the machine bench press) and I am somewhat worried as my isolation exercise weights seem to go down currently. I'll also from now on try to be more strict in splits for body parts instead of the more-or-less fully body workouts I do so far. Plan to do deadlifts tomorrow or on thursday.

Regards,
Prospero

[jaguarr]

Good move listening to your body and giving it a break when it's asking for one, Prospero.

jag

[Aquilius]

Hi,

Good move listening to your body

I am not so sure about that. If I did that more often, I'd weigh probably 400 pounds and were drunk every day...

Regards,
Aquilius

[jaguarr]

Hi,



I am not so sure about that. If I did that more often, I'd weigh probably 400 pounds and were drunk every day...

Regards,
Aquilius

I said listen to your body, not the devil on your shoulder.

jag

[Aquilius]

Yesterday Recap:

Some soreness between the shoulder blades, which later moved over the shoulders to the biceps. Some pain in the knees.


Today 24/May/06, Session 35

Diet:

Breakfast: Shake

Lunch: Asparagus soup, tuna steak with rice and a salad, mixed cereals witrh fruit for dessert

4PM: Shake

7PM: Shake

8PM: Cucumber

11PM: Tuna paté with pumpernickel bread


Workout:

Time: 5:30PM
Duration: 45 Minutes

Warm up was the usual 10 minutes of low-to-medium intensity rowing (max heartrate 138 at 143 watt average output).

Back day with deadlifts. Again all the racks & benches were initially occupied by the "russian bouncers" crew... Gym was quite packed today. I started with torso rotations at machine stack limit 10x205lbs. Then 6 sets of deadlifts at 10x132lbs. When I had a short rest, one of the bouncer guys immediately unloaded my bar... After that some back extensions at 10x270lbs. Unfortunately, I had to cut short the session and had to leave before I could do any more ab work.

No cardio today, ran out of time.

Summary: Improved my deadlift from 10x88 to 10x132, which I think isn't so bad for the 2nd time. I feel that I can still go a little higher next time, maybe 143lbs or even 154lbs. I find, though, that those compund exercises take much more time, so I seem to do less overall in the same timeframe.

Regards,
Aquilius

[Aquilius]

Yesterday Recap:

My neck and upper back hurt like hell today, but the lower back seems fine, so at least I haven't mady myself a cripple with those deadlifts.


Today 25/May/06, Session 36

Diet:

Breakfast: Low-fat cheese with pumpernickel bread, BCAA caps

11:30AM: Shake

Lunch: Pasta with tomato/vegetable sauce with parmesan and feta cheese

8PM: Pumpernickel bread with cheese (in case no one noticed: yes, I love pumpernickel bread...)


Workout:

Time: 10AM
Duration: 60 Minutes

Warm up: 10 minutes medium intensity rowing, the usual.
Weights: Well, today I tried something different. I initially wanted to do squats and legs in general, but changed my mind and alternated app. 7 sets each of squats (up to 7x181.5lbs) and standing military press (up to 5x82.5lbs). I finished with some roman chairs and a little bit of seated leg press.
Cardio: 10 minutes

Summary: My upper back, which already hurt when I went to the gym now feels as if having been beaten with a sledgehammer... On the other hand, legs feel better than I had expected. I am still wondering why I seem to be such a pussy with shoulder and arm strength.

Regards,
Aquilius

[Aquilius]

Yesterday Recap:

Upper back quite sore, also bizeps. Legs surprisingly fine, light aches in the knees.


Today 26/May/06

Weight: ~98kg/215lbs
BF: 33% (Navy method)

Diet:

Breakfast: Cup of cottage cheese with bread

11AM: Shake

1PM: Shake

5PM: Spaghetti with Spinach

11PM: Cup of cottage cheese with pumpernickel bread


Workout:

None, cleaning out my cellar today, so this probably counts as full-body workout with 5 hours of cardio to boot...


Note:

Today I found out that my scale sucks.When I started all this I did some circumference measurement with the navy method, and got about ~41% BF (I now think I might have done this wrong, and it probably was only like 36%). I purchased a scale which also does BF% measurement, and that scale seemed to support that. However, while there were light variations in measurement (with ~37% the lowest, but usually hovering around 40%), I didn't really see much progress here, as compared to what other people report in their journals, who work out less than I do.

Today I re-did the navy thing, since I really lost 6cm (over 2") from the belly and 8cm (over 3") from the chest, and found that both, Navy circumference and YMCA method, both agree on values between 32% and 33%. So that's what I'm going to use from now on.

6cm down, 14cm more to go to my goal, and 24cm to what is considered "optimum" for minimal risk of coronary disease (90cm). At my current rate of ~0,7cm/week this is going to take me about 21 weeks (~5 months) for my goal, and another 36 weeks (9 months) to optimum. So far I'm well within the plan. We shall see...

Regards,
Aquilius

[Aquilius]

Yesterday Recap:

The last two days I was visiting some friends, so there were no workouts, nor was the diet exceptionally clean. Saturday: Shake/Cordon Bleu with Veggies & Fruit Yoghurt/Chocolate/Cheese, some glasses of wine (Antinori Santa Christina). Sunday: Breakfast/Homemade Burgers/Salad. Some pain in the loin area had me wondering about hernia, but seems gone today. Some slight pain in the right shoulder/neck area, which still persists today. Otherwise feel fine. Got some nice comments yesterday evening on the development of my arms, and from some real beauties no less.


Today, 29/May/2006 Session 37

Diet:

Breakfast: Shake
Lunch: Slice of meatloaf, rice, salad
4PM: Shake
7PM: Shake
11PM: Cup of cottage cheese


Workout:

Time: 4:15PM
Duration: 90 Minutes

Warm-Up: 10 Minutes rowing, moderate intensity
Workout: 45 Minutes of alternating sets of assisted chins & dips, followed by 4 sets bench press, 4 sets roman chairs, 4 sets military press
Cardio: 15 Minutes

Summary: Wanted to do a full-body workout, but there was a guy on the other chin/dip machine with his two friends (he's buff, but the other two were thin and fat), and it was like a contest between me and all three of them... I actually had my heartrate up to 170 when doing dips. So lets call it an upper-body day. Received some Bone-Boost from SAN today, will try to see if this helps with the shoulder.

Regards,
Aquilius