Middle age guy and GST.

[pcaracer]

<iframe width="560" height="315" src="https://www.youtube.com/embed/1WfUFuffwtQ" frameborder="0" allowfullscreen></iframe>

http://www.youtube.com/watch?v=1WfUF...eature=related

this is the video...I cant fig out how to imbed vids correctly. these guys have some real interesting info.

To embed a YouTube video use the [] and put youtube in box one and /youtube in box 2. Between them put everything in the link after the First = sign. 1WfUFuffwtQ&feature=related




Now, FCC or you can teach me how to put multiple quotes into a reply with out having to type [quote] a million times! Lol

[pcaracer]

Weight 194 even. Still eating 2400/ day average so no plans to change anything yet. Strength holding and weight continuing to fall so no re feeds needed at this time. I may not need one this cut since I have no plans to go lower than 190 pounds or 10% this year. 190 will be a good starting point for bulk 2.
I started bulk 1 last Jan. At 178 pounds and 10 to 12% bf.

4 mile run went well yesterday. My feet feel the best they have ever felt running and the funny thing is I'm 20 pounds up from when I was running a lot and I'm doing all my running in my vibrim bare foot shoes. My feet would kill me in any type of conventional running shoe. I tried many brands and NEVER found one that didn't hurt my feet after a few miles. They are not for everybody but they are working for me for sure.

Next up is my modified lift day. Left ham was tight yesterday during my run so we'll see how it goes.

[slytheslayer]

Now, FCC or you can teach me how to put multiple quotes into a reply with out having to type quote a million times! Lol

on every reply there is the reply button on the bottom right, then a little box with a minus symbol next to it, click that one on each of the replys you want to reply to and on the last one click the reply button itself!

[pcaracer]

on every reply there is the reply button on the bottom right, then a little box with a minus symbol next to it, click that one on each of the replys you want to reply to and on the last one click the reply button itself!

Ah thanks. That will help a lot.

[pcaracer]

Today's ummm rehab workout.

I'm still having trouble with my left upper hamstring. It's slow going. If I stretch every day it gets a lot better but as soon as I stress it with a workout or a good run it's like starting over. It gets tight again and takes a few days to get loose again. It will get better but I think it's gonna take a while.

I'm pretty sore in it today from yesterday's 4 mile run.

LIFT

GHRs. Blue band assistance

Blue x 8,8,8,8. These seemed harder today.

SLDL

245 x 8,8,8,8. Not bad but tight in left ham. Hard not to let the right do more work. I've prob been doing it for some time and didn't know it.

BW single leg hip raise. Basically a hip thrust. I can only do negatives on left. Right is easy. Once I get my left strength up I think I'll be on my way.

BW x 8,8,8,8

Single leg curls

30 x 10,8,7,7. Reps limited by left leg. I did 8 across with right with ease.

Weighted back extensions

10 x 10,10,10,10

Effort was here despite a poor performance. Progression is all I'm after.

No abs yesterday as we had to put my mom in the hospital. Thinking it's her gallbladder.

Tomorrow I think I'll take a complete rest day and just stretch and foam roll for an hour.

[jcranston]

Slow and steady wins the race, keep working on that leg till it's ready for you to hammer it again. Great sessions too!

[pcaracer]

Total rest day today.

Weight 194.5.

Lower average than I thought I'd be this week.

Still 5ish pounds to go. Should hit it by my original target date I made 3 months ago. Pretty amazing really to be so spot on just using the math.

Need to stretch...later.

Oh, by the way, got my moms gallbladder out yesterday. It was dead with lots of stones and sludge in it. She was sick as a dog. Feels great today so all is well with her.

[slytheslayer]

Consistency is key!! Great work Jeff!

[cgcopey]

It's good to have a day of rest! Glad to hear that your mom is good. Pretty amazing that you've been so consistent. It is one thing to do the math on the diet, something else entirely to consistently follow the plan. Good job!

[pcaracer]

Consistency is key!! Great work Jeff!

Yup, not giving up any time soon.

It's good to have a day of rest! Glad to hear that your mom is good. Pretty amazing that you've been so consistent. It is one thing to do the math on the diet, something else entirely to consistently follow the plan. Good job!

Rest day was good. Got some foam rolling in on my left glute/ upper hamstring. Diet is chipping away slowly. If I didn't have my graph I would have already dropped calories. Going by memory and the scale it feels like I've been at 195 to 196 for weeks but the graph Doesent lie. I'm still on track. Strength seems to be holding very well doing this as well. Once my 2 week stats fall flat then and only then will I make a change.

[pcaracer]

Morning weight: 196


Pull day.

Shoulder/ bicep warm up.

Black band pulls

Body weight at time of workout 201.

BW x 1
BW x 2
+20 x 2
+54 x 1
+54 x 5 AMRAP
+54 x 3,3,3
BW x 12

Bent BB row

155 x 10,10,9,9. +5 pounds. -2 reps.

Wide lat pulldowns

125 x 10,8,8,7. +5 pounds. -5 reps.

Incline curl

35 x 7,7,6,5. Ran out of gas quick on these after the above. -1 rep total.

Seated military

110 x 10,8,6,6. +4 total

Skull crushers.

PWO 65# x 10,10,9,10. +5 pounds. -1 rep.

Incline Chest fly

50 x 10,10,10,8. +6 reps.

Happy with this workout.

Abs cardio tomorrow.

[jcranston]

Great session Jeff! Seated Military is heavy bro!

[mstatefan91]

This is more volume than you have done before correct?
You must really be trying to punish your upper body. Looks like you are progressing on just about everything in either reps or weight so good work!

[pcaracer]

Great session Jeff! Seated Military is heavy bro!

Thanks. It looks wimpy sitting on the bar but it's all I can handle over my head for 10 reps. My shoulders are the limiting muscle here. Good stuff.

This is more volume than you have done before correct?
You must really be trying to punish your upper body. Looks like you are progressing on just about everything in either reps or weight so good work!

the only thing I added is the flys. I felt I was needing some chest stimulation more than once every 8 days. I'm toast at the end of this but in a good way. This is my second time through with the added flys.

[pcaracer]

Abs cardio

Bench knee raises

31.25 x 10,10,8,7.

Planks

47.5 x 60,60,60

DB Oblique crunch

PWO 90 x 20
PWO 110 x 10,10

Elliptical sports intervals level 8 x 30 min.

Going skiing and a meeting in a few weeks. That's going to be a good time for a de load and I'm also going to eat my TDEE -100kcal for that week and the week prior. That will put me right around 3000. Kcals/ day. Then back to 2400 until 190 or 10% whichever comes first.

[FastCatChamp]

Legs are blown up. Lookin good Jeff.

My legs on the other hand..........work needed.

Keep up the battle against the bodyfat.

[slytheslayer]

Mirin' those legs man!! Lookin huge.....




















no homo by the way!! haha

[stackums]

Nice looking quads!!

[Reid456]

Judging by your legs, you're already pretty lean right now.

[pcaracer]

Legs are blown up. Lookin good Jeff.

My legs on the other hand..........work needed.

Keep up the battle against the bodyfat.

Thanks Gale. I've always had good quads. Hammys on the other hand.

Mirin' those legs man!! Lookin huge.....




















no homo by the way!! haha

Thanks man. No worries on the homo LOL. I'm too old to worry with such things. Ha,ha.

Nice looking quads!!

Thanks.

Judging by your legs, you're already pretty lean right now.

I don't Cary a lot of fat on my extremities. This pic Doesent look near as good as they do in person. My I pad makes a crappy camera.

[Reid456]

Yeah it's one of those pictures though, where you know it's crappy quality yet you can still see a good amount of definition so I took that into account.

[cgcopey]

Very jelly of those quads! I'd kill to get my legs like that. I gotta get back on GST in a few weeks! Is that a Craftsman stool in that pic? Jelly of that too!

[pcaracer]

Very jelly of those quads! I'd kill to get my legs like that. I gotta get back on GST in a few weeks! Is that a Craftsman stool in that pic? Jelly of that too!

Yes... LOL. I should post a pic of my shop once I clean it up. I should note, I seem to be loosing fat faster than weight. I'm looking leaner every day. I'll shoot some caliper readings this weekend. Once I hit 190 I should be 10% for sure.
I'm looking forward to my 2 week diet break/ metabolism booster before my final push to 190. Then it's a slow bulk for 12 to 14 months to next summer. I have a feeling this is going to be one of my best years as far as physical change. Well see.

[lllDBOlll]

Dem quads

[pcaracer]

Squat


Warm up leg press

190 x 10,10 both legs.

Single leg.

190 x 8,8,30 AMRAP

DB lunge

PWO 80 x 6,6,6,6,6. A grunt as usual.

Squat

260 x 5,5,5,5,5. Not bad. Form and depth was solid today. Knees felt great.

Calf press single leg

260 x 10,8,6,6,6
260 x 25,20,10. Both legs.

Natural GHRs

Blue band assistance x 8,8,8,8. Slow but sure.

Later.

Dem quads

thanks. I'm doing my best.

[FastCatChamp]

Hey Jeff

Two days ago I weighed in at 191.6. Yesterday it was 192.4. Today it was 193.0

This has been a pattern where out of the blue I will weigh a bit less only to rebound upward on the scale for a few days.

I am baffled by this as this was not my experience last year when I lost 25#.

My diet has remained at 9/9/12 for three weeks in a row. Over the last week I have aimed for 2300-2400 and have actually plugged all of my weighed foods into fitday for this entire week. Hit between 2300-2400 every single day. Breakdown has been around 220p, 220c, 60f

I'm at a loss here. Mirror looks tighter. Pants and belt are cinched up and obviously looser.

What'cha think?

[jcranston]

Awesome Squat day Jeff! Can't see the quad pics from the office but sounds like your plan is working like a charm!

[ironwill2008]

I'm still having trouble with my left upper hamstring. It's slow going.

Sounds familiar! Steady as you go, Jeff.

[pcaracer]

Hey Jeff

Two days ago I weighed in at 191.6. Yesterday it was 192.4. Today it was 193.0

This has been a pattern where out of the blue I will weigh a bit less only to rebound upward on the scale for a few days.

I am baffled by this as this was not my experience last year when I lost 25#.

My diet has remained at 9/9/12 for three weeks in a row. Over the last week I have aimed for 2300-2400 and have actually plugged all of my weighed foods into fitday for this entire week. Hit between 2300-2400 every single day. Breakdown has been around 220p, 220c, 60f

I'm at a loss here. Mirror looks tighter. Pants and belt are cinched up and obviously looser.

What'cha think?

First, measure your skin folds and follow that. If you continue to not loose fat then you may very well need a bigger calorie deficit. Just drop 200 more carb calories and give it a few weeks.

On edit. To add to last years cut, from ehat you told me, you lost quite a lot of your strength. Suggest to me your calories were too low. Dont loose that muscle on the eay back down.
Make sure your logging your weight and graphing it so you can see trends better. Ill swear ive slowed down but my graph will still show my average two week loss and pounds per week is on track.

Slow and steady will give you better results IMO.

[Reid456]

Hey Jeff

Two days ago I weighed in at 191.6. Yesterday it was 192.4. Today it was 193.0

This has been a pattern where out of the blue I will weigh a bit less only to rebound upward on the scale for a few days.

I am baffled by this as this was not my experience last year when I lost 25#.

My diet has remained at 9/9/12 for three weeks in a row. Over the last week I have aimed for 2300-2400 and have actually plugged all of my weighed foods into fitday for this entire week. Hit between 2300-2400 every single day. Breakdown has been around 220p, 220c, 60f

I'm at a loss here. Mirror looks tighter. Pants and belt are cinched up and obviously looser.

What'cha think?

The body is extremely complicated. It's easy to get caught up in the scale numbers but as long as the general trend points in the direction you want to go, you're fine.