Bill attempts to look good for the beach this summer

[billb7581]

Push workout

Bench Press

135x5
155x5
155x5
165x5
190x4 got the stupid cramp in the middle of my upper back
again, should have gotten 5
135x10 back off set, because I was pissed off LOL

Seated OH press

135x5
135x5
135x5
140x5
150x5

OH press is weird.. every set feels equally difficult, that's why I wasn't increasing the weight before, but when I upped the weight a little, it still felt the same? Is it weird that my OH press almost equals my bench?



Assisted Dips

85lbs assist x 12
70lbs assist x 10
55lbs assist x 8

DB tricep extension (goblet grip or whatever it is called)

35x20
35x20

tricep rope pushdown

40x20
40x20

Dr told me not to train legs for awhile due to this wonky knee so I am staying off of it... mostly walking an cycling for legs.

[billb7581]

Had to double it up and workout again tonight... the next 2 days I have a bunch of crap to do.

Couldnt decide whether to eat dinner first or train first, because I got home late from work..ended up training with only a handful of trail mix and some water in my belly.... felt really strong tonight for some reason, even though going in felt like this workout was going to suck, I was hungry , had a headache etc..


Pull workout

Rack Pulls

185x6
225x6
275x6
295x5
305x5

Bent over row

135x6
155x6
165x6
175x5
185x5


Assisted Chins

100lbs assist x 10 ...2 sets with wide grip, 2 sets with narrow grip

Curls (cable ) 40lbs x 10 x 4

[billb7581]

Cold is kicking my ass today... took a 2 mile walk, but didnt feel up to lifting... going to try tomorrow.

[billb7581]

Abbreviated workout today... my sinuses are all jammed up and I can barely breathe.

bench press (note had to work in with another guy who was working til failure, and just to shut him up, I did also

135x12
155x10
175x5
185x3
195x1
135x10

OH press

145x5
145x5
145x5
145x5
145x4

15 minutes on treadmill and called it a night... barely ate anything going in and felt pretty crappy. But I am glad I got the work in and didnt appear to lose any strength...I just hope this stupid head cold/sinus infection goes away soon.

[billb7581]

Missed logging a couple workouts.. tonight was a push workout

Bench Press

135x10
155x8
170x5
170x5
195x3
225x2
225x1


OH press

135x8
155x5
155x5
155x5
145x7

Did some tricep rope pushdowns and tricep extensions 2 sets of 20 on each.. assisted Dip machine was broken so I called it a night.

[billb7581]

Last nights workout

Rack Pull

135x10
225x8
275x5
275x5
325x3

Bent Over Row

135x6
155x5
165x5
185x5
225x3 rows felt good tonight but these were real tough rest pause 225x1 rest pause 225x1

Assisted Chins

3x10

Had to split after that and coach a basketball game.

[billb7581]

Tonights workout

Bench press

135x8
155x5
175x5
195x5
205x5

Then for the hell of it I loaded up 225, and set the saftey pins to about 6 inches above my chest and did 5 partials, but I wouldn't be able to get that weight back up from my chest I dont think.

Oh press

145x5
155x5
165x5
165x5
175x4

ASSISTED DIPS

3X10

did some light tricep work, not worth mentioning.. triceps were fried by that point.

[billb7581]

Pull workout tonite

Rack Pulls

225x6
275x5
295x5
295x5
345x3


Bent over row

155x8
185x5
185x5
185x5
225x3


Lat Pulldowns (I was friggin exhausted and couldnt bare the thought of doing chins tonight

55lbs 3x10

EZ curl barbell curls 30lbs 3x25... (every friggin barbell was being used except the 30) arms were wiped out by this point, so it was fine

Was starving when I got home, post workout meal was 4 eggs over easy, 4 strips of thick cut bacon, 2 slices of wheat toast with light butter, and 1/2 cup of skillet potatoes, glass of skim choc milk and coffee with heavy cream and 1 sugar packet. .






I finally have some demonstrable results.. nothing great but something.

[ironwill2008]

^^^^ Good job!

You're definitely making progress.

[billb7581]

Thanks Will..... I'm convinced it really is about 90 percent diet for a fat guy... I'm not even sure the routine matters that much unless it is completely stupid.

[billb7581]

Todays workout

Bench press

warm up with bar/95

145x5
165x5
175x5
185x5
225x3


OH press

155x5
165x5
165x5
175x5
185x5


Tricep rope pushdown

45x15x3

Skipped over Dips today, not feeling it in my shoulders/elbows... I also think the deficit is catching up with me with respect to linear progress....hardly have anything in the tank after first 2 exercises... going to try and keep my Bench/OH press/Rack Pull/ and Row numbers moving forward, and may let some other stuff fall by the wayside... I don't know, it may have been just a bad day.

[billb7581]

Need to catch up logging workouts

Last nite

Rack Pulls

225x10
275x6
285x6
335x5
385x3


Bent over row

145x10
185x5
185x5
195x5
225x5


THat's it, I was spent at that point... breathing like an asthma patient.

[billb7581]

Tonight push workout and some squats

Bench Press

145x10
165x8
185x5
195x5
225x3
225x3

OH press

155x6
165x6
165x6
175x6
185x5

Squat

135x10
135x10
185x10

Felt pretty wiped out at this point, and called it a night.

Knee felt good... going to ease back into the squats for now.

I have ridiculous lower back DOM's from that 385 lb rack pull yesterday... .the 335 went up so easy for 5 reps, I thought 50 more pounds would be no problem LOL. .....I've been at it pretty intensly for 10 weeks now, setting PRs darn near every week, going to take a few days off, and start over Sunday.. we have a long weekend trip to Atlantic City planed anyhow, so this is a good time to deload

[billb7581]

[billb7581]

Still at it... havent really had time to log. Do I even lift?

[billb7581]

Killed it tonite.

Squat

135x10
225x8
275x6
295x5
315x4


Bench

135x10
185x6
225x5 for some reason I do better with my top set 3rd on bench, then backing off.
185x5
135x10*6*4*4* *30 second rest, experimenting with myo reps.


Row
135x10
185x6
185x6
225x5
245x3


I'm loosely following Stronglifts... but trying to work in both high and low rep ranges to build strength and deplete glycogen.

[ironwill2008]

Good deal, Bill.


Keep it moving forward!

[Jtbny]

150 bench x 8
165 squat x8
150 SLDL x 8
100 OH press x 8

These were super easy, I was shocked, considering I was doing 10 percent less the week before

Just to show you were you are now from where you were about a year ago look at the above....

Progress is progress bill in dieting and lifting. Keep killing it. Time and consistence

[billb7581]

[billb7581]

I think I added a little mass. It's hard because I'm so goddamned tall, have this terrible Diabetes issue and am going nuts trying to sort my diet out still. Oh well... I'm still at it, just wanted to compare to older pics

[shaneinga]

New to the forum here somewhat, so I was not around when you started your journal. We started around the same weight and same height and both started journaling using Allpro's routine. I am currently on my 3rd cycle and have found pretty decent results with it.

Good luck man, stay with it. I have found the easiest way to track my diet has been using a calorie tracking app called myfitnesspal. Subbed to your journal.

[billb7581]

[billb7581]

got a ways to go, but made some decent progress.

[billb7581]

Well, I am a few summers off... this stupid diabetes thing got in the way. Had to go with more fat and less carbs/protein than I would like to keep my blood glucose numbers in line, but also making it tougher to lose any weight. I have the BG dialed in pretty well now..not using the diabetes as an excuse, its just like getting into shape, on difficult mode.

I took this photo when I first got diagnosed with type 2 diabetes Nov 2014

http://img.photobucket.com/albums/v2...DSCF3355-1.jpg

My wife took this, this past Sunday.

http://img.photobucket.com/albums/v2...ps7ywrdnrj.jpg

Someday I hope to look like I lift LOL



Last night

Bench Bar x15
95x15
135x10
185x8
225x4
225x4
225x4
135x20

Bent over row

Bar x 15
85 x 10
135x8
135x8
135x8
155x4
185x2
185x2
185x2
135x8

Just been trying to push my top end strength once a week, to get things moving up. The big compounds with max exertion really seem to be what really helps with the diabeetus... better uptake by the muscles of glucose.... after all that volume, trying to do an isolation is ridiculous LOL .

wonky knee is wonky.. no squats went home blood glucose was 71 (going in it was 118) had a nice meal of thinly sliced london broil, cooked over charcoal, a small serving of skillet potatoes, 2 cups of brocolli, cauliflower some grilled squash and a nice piece of NJ corn from the farmers market. Post prandial blood glucose was 111 at the highest... had a little bit of rice pudding, because I have a hell of a sweet tooth, and it doesn't have a ton of carbs. I could probably be a little more aggressive with the carbs, but I don't want to push it. ...160 is the top end of normal post prandial BG I believe.

[billb7581]

So the wife, outta nowhere decides she want's to start training, yesterday.. after I busted my ass lifting heavy (for me) the day prior. I put her through a little routine, and did it along with her with more high rep stuff

All 3 sets of 15

Leg press 140# (she was using 50 so it was easy just to chuck 2 wheels on that)
Chest press machine 120#
Cable Row 100#
Lateral raises 15#
Hammer curl 25
Tricep pushdown 50

weighted ab crunches 25x4

Still feel good today though, not as sore as I thought I would be.

[billb7581]

the hell with it.. I'm going to call that workout ""active recovery" and go heavy shoulder presses tonight. She wants to go to the gym again, so I guess I will have here work on similar things from a different angle.

[billb7581]

Got a good workout in .... and helped my wife along showed her and had her do leg ext and leg curl while I warmed up my shoulders

Seated OH smith press (did all this with wife, so got a workout just loading/unloading everything)

Plate weight only

50x15
80x15
90x8
90x8
90x8
120x4
140x3
90x15 back off

Did some light DLing to keep the back loose

135x10


185x8
215x5
250x5

Hammer strength curl 3x12
hammer strength tricep press 3x12
weighted crunches 3x30

Experimented with a couople pancakes/light syrup with dinner, BG went to 170 boo...also had 4 eggs, 3 pieces bacon and a coffee.

Meds Metformin, Simvastatin

Sups 4 fish oil co q 10 multi baby asprin Glucosomene Niacin

[billb7581]

Worked out with wife, so I kinda modified to help her with her goals.

Seated Oh press 3x8

Deadlift 3x5

Lat Pulldown 3x8

Front Raise/Hammer Curl/Kickback superset 3x12

Weighted ab crunch 4xfailure

Cooldown 20 minutes on bike.

Again arms are tired just from loading/unloading plates LOL... wife is able to handle a 45lb wheel now though, so that helps..

[billb7581]

apparently i am training my son now also. did a light full body circuit workout, with one of those stair steppers between 3o seconds of box jumps in between 2x15 on the machines.... trying to work on his strength, but more so agility, and fat loss so had him, box jumping, V steps, A steps, quick steps etc..while doing the circuit workout.

Going to Kid Rock concert tomorrow, so the fun should resume Wed. I need a day off for God's sake.

[billb7581]

Sore as hell today.. note to self, don't full body work out 2 days in a row again