OBF Summer 2011 - Dynoweb's back for the Gold

[dynoweb]

Current Status
Age: 56
Height: 5’9"
Weight: 193
BF: 19.9% - electronic


Previous competition
Ended up having to drop out of my last challenge due to injuries. Still have the injuries but I'm hoping that I can work around them.

Supplements
I'm going to be staying away from sups for most of this challenge. I'm hoping I can start up some creatine before it's over. I will be supplementing my protein intake with Whey and Casein.


Training
Currently I train 6 days a week.

No running for at least another month, but I'm hoping that I can resume that ASAP.

Good luck fellow warriors.

[HappySnowBunny]

Subbed and good luck!

[dynoweb]

Subbed and good luck!

Wow, you're fast. Welcome

[Mr.Xrcise]

You've got my support Rick!!!

[dynoweb]

You've got my support Rick!!!

Thanks Kevin, I was just catching up my reading on your thread and am looking forward to seeing your pictures. Good luck on your contest and congrats on sticking to your diet discipline. I've done good on my workouts but struggling with my diet.

[dynoweb]

Triceps

Warmup/Cardio
Treadmill - 12:00m, 3.7@8%

Tri Ext SS Reverse Tris
70x20
90x20
110x20
120x20
140x12, 100x4
140x10, 80x9
140x10, 80x10

Overhead Tri Ext
100x15
100x20
100x25

Seated Dips - Naut
275x10
275x10

Close Grip DB Bench
40x20
40x15

Stiff Leg Dead Lifts
95x15
95x25
95x25

[dynoweb]

Chest

Warmup/Cardio
Treadmill - 12:00m, 3.7@7%

BB Bench Press
95x10
95x10
135x6
155x6
175x4
185x12
195x10
205x7

Inclined Bench Press
95x30
95x20
145x10
145x10
165x17
185x12
205x8

Declined Crunches
x50
x25

[dynoweb]

Biceps/Shoulders

Warmup/Cardio
Elliptical - 16:00m, 10/10, 18/14

Curls, Hammer, Open, Mixed, Reverse
15x20, 30x20, 10x20, 5x20
15x20, 30x20, 10x20, 5x20
15x20, 30x20, 10x20, 5x20

Arnold Press
15x20
25x20
35x15
45x8
45x14

[dynoweb]

Quads

Warmup/Cardio
skipped

Leg Ext Giant Sets
70x10, 85x10, 100x10
100x10, 115x10, 130x10
130x10, 145x10, 160x8

Angled Leg Press
135x10
225x10
275x10
275x30
275x10,9,8,7,6,5,4,3,2,1 - rested after 6

Hack Squat SS DB Squat
155x20, 25x7
155x20, 25x8
155x20, 25x4

Calf Press
240x30
300x20
345x20

Didn't get sore, last week I was sore for 3 days with less weight

[dynoweb]

Back - with Tommy

Warmup/Cardio
skipped

Lat Pull Down, SS close grip pull down
70x10
85x10
100x10
115x10
130x10 130x10
130x9 100x8

Several other back work that I didn't record

[dynoweb]

For the rest of the July 4th weekend, I spent it either in bed or lying on the couch. I've had back problems now for over 30 years and I might be getting to the point where I'll have to have surgery. I've been avoiding that now for many years hoping the techniques will improve. Most of the people that I know that have had back surgery end up having a second operation.

Since I started it here, I'll give a run down of my current injuries.

Pulled right hamstring
Strained biceps
Back problems
Shoulder problems

The hamstring it getting closer to being better and I hope should be fine within the next month.

Biceps have been a problem for a year now, I'm finally starting getting hopeful that they are getting better. I've been doing light curls and back work now for three weeks and I'm feeling very little pain.

Back - some weeks are good and others are torture

Shoulder - three shoulder surgeries so far so I'm always working around them. Some days the pain is more than normal but always pain.

It's so fun getting older.

[dynoweb]

When I went back and looked at my last post, I started thinking that I was already making excuses for not doing well. What I was trying to do is to give you a little background on me and did a bad job of it. Let me try again.

I lifted weights a few years in my high school and college days. Up to 2 years ago never really did any serious lifting until I decided that I needed to kick myself in the butt and get back into shape. At that time I weighed 235 pounds, could not walk up a flight of stairs without getting winded and I was in poor health. At that time I was put on meds for diabetes and blood pressure. It was a wake up call.

Since then, I've lost 45 lbs, more at one time but I've gained some of it back. But when I started trying to get into shape, I thought that for a person my age it was impossible to gain any muscle. The most I could hope for was to get what I had toned. I learned from a nutritionalist/trainer that people my age can add muscle mass, of course it's a lot harder so I started my quest to learn as much as I could about how to do that.

I found out the three main components of muscle gain are nutrition, rest and weight training. Maybe listed there in order of importance.

Last year I competed in the Labrada Body for Life Challenge and won that contest for my age group. When I finished that contest I was down to 172 lbs. Since then, I've added more muscle and unfortunately more body fat. My motivation for entering in this contest is to help keep me motivated so that I could keep my eating under control. It seems that I am able to motivate myself to work hard in the gym on a regular basis, but eating properly it harder for me.

Starting today, I'm going re-start my tracking everything that I eat. My macro and calorie goals are 180g Protein, 180g Carbs and 60g of Fat. Most of my fat comes from avocado, egg yolks or almonds. My achilles heal of my diet are sweets. We have a big bowl of candy bars right outside of my office. When I get stressed or hungry, I tend to grab several items. Even if I only get one, that just makes me want another. I need to totally keep away from that. (confession time)

What do I want to get from this contest:

1 - I want to drop 15 lbs by the end of this contest. I'm not going to pretend that I can add any significant muscle weight, but I'll keep working the muscles hard at the same time.

2 - I have two lifting goals, to barbell bench 300x1 and DB Press 65x5 by the end of this contest.

3 - I want to help others achieve their goals.

Supplements
Whey/Casein Protein
Fish Oil
Glucosamine, Chondroitin
Multi-vitamin

I'm currently dealing with kidney problems based on several recent blood test and avoiding most of the pre/post workout supplements. If I get these issues resolved, I may proceed cautiously with Labrada Super Charge Extreme and Scivation's Xtend (BCAA).

I look forward to getting to know you and the other contestants and look forward getting feedback or advice.

Good luck my fellow iron warriors.

[dynoweb]

I had a very bad July 4th weekend. My back flared up and I spent most of the three day weekend lying down taking muscle relaxers, pain pills and anti-inflammatory pills. So Wed I headed for the gym knowing that I needed to be very careful since I didn't want to aggravate my back. I figured doing chest would keep any vertical pressure off the spine.

Chest

Warmup/Cardio
Treadmill - 20:00m, 3.5 mph@8%

Inclined Bench Press
95x10
95x12
135x15
155x15
185x10
205x10
225x10
245x10

Life Fitness Bench Press
145x10
175x8

It was a short workout since I didn't allow myself enough time to do a lot before work. But my back survived and that's a win any time.

[dynoweb]

Triceps/Traps

Warmup/Cardio
skipped due to lack of planning on my part not leaving the house early enough

Tri Ext SS Reverse Tris
60x50, 60x20
90x20, 70x20
120x20, 80x10
140x12, 80x12
140x15, 80x15

BB Shrugs
135x20
135x20
135x25
135x30

I worked these in while I was resting on the tricep work. It was a little dangerous with the back but I keep the weight light and did higher reps. It also keep my heart rate going like crazy (maybe I did get my cardio in)

Overhead Tri Rope Ext
110x15
110x15
110x29 - I guess I finally started to catch my wind from the prior work

Hyperextensions
x20
x20
x20

I super seted these in between the Rope Ext sets, heart still racing


Seated Dips - Naut
225x10
225x15
225x20 - wow, that was hard

Close Grip DB Bench
45x20
45x20

Upright DB Rows
20x10
25x10

The weight on these is not heavy but they hurt my shoulders.

For the short amount of time I spent in the gym, I really got in a good workout.

[dynoweb]

Back/Biceps

Warmup/Cardio
Stair Master - level 7, 10 min

Lat Pull Down, SS close grip pull down
70x15
85x15
100x10
115x10, 115x10
130x10, 130x10
130x10, 130x9

Narrow Grip Low Rows, SS Wide Grip High Rows
75x30/8, 75x10
75x30, 75x10
75x30, 75x10

The /8 about was for 8 partials, I did 30 full rows and without stopping, 8 partials starting from half way extended to all the way to my belly.

DB Curls
L 20x15, 25x10, 30x10
R 20x15, 25x10, 30x10

EZ bar - 50x10

I'm still taking it easy on my curls while my strained biceps are healing. But for the past three weeks I'm starting to add more weight and work. They seems to be handling it good so far. It will be awhile before I start lifting heavy on the curls.

[dynoweb]

Quads/Shoulders

I headed up to the gym and got there before they were opened. Today I was thinking that it was the day I was meeting my trainer and he said that I could workout with him today. I was looking forward to it since it's a munster and I figured I could learn more doing that than a normal training session.

Warmup/Cardio
Stair Master - 20m, level by the min, 66677567895678977666 - 82 floors

Leg Ext Giant Sets
Set 1 - 70x10, 85x10, 100x10
Set 2 - 100x10, 115x10, 130x10
Set 3 - 130x10, 145x10, 160x8
Set 4 - 160x10, 175x5, 190x6

Man alive my legs were on fire. Only rested 10 sec between weight changes and 60 seconds before hitting the next set.

Angled Leg Press
135x10
225x10
275x10
275x30
365x10
415x10

Hack Squat SS DB Squat
Normally I do these, but I suspect that's what hurt my back last weekend

DB Press
20x20
30x20

DB Arnold Press
30x20
40x15
40x15
40x15

Good workout. I haven't mixed legs and shoulders before.

[Fuerza_M]

Good luck

[Mr.Xrcise]

You had quite the INTENSE training session Rick! Good for you and I believe that you can get it done! Make sure you finish healthy too

[Lukas13]

I understand your reasons for avoiding supplements however I heard that EFA's taken in larger than recommended doses can help surpress inflamation... Just a thought, have you or any other readers here heard the same?

[dynoweb]

Biceps/Chest

Worked out in McKinney gym, it took 1:45 to get through this.

Warmup/Cardio
Light DB work and stretching

EZ Bar Curls
30x15
40x15
50x15
60x26
70x10
70x10

Seated Isolated Bicep Curls
45x10
45x15
45x15

DB Hammer Curls
25x15
25x10
25x10
30x8

Abb Crunches
30x20
30x25
30x20

BB Bench Press
95x20
135x10
155x10
175x10
195x10
205x10

Inclined Bench Press
135x10
185x8
185x11

Cable Flyes
20x15
25x12
25x12

This weekend I decided to get really serious about my diet. I've gone back to tracking everything I eat and eat according without deviation according to my plan. I my have cut back my calories too far too fast. My traget calories is 2200 per day, with around 60g fat, 200g carb and protein. I've been eating closer to 3200/day (and gaining weight). I'll do that for the next week and see what changes I see/feel.

[dynoweb]

Good luck

Thanks

You had quite the INTENSE training session Rick! Good for you and I believe that you can get it done! Make sure you finish healthy too

I'm stepping it up more this week. I'm hoping that this old body hangs on. I've been reading about some muscle development routines that sound enticing.

I understand your reasons for avoiding supplements however I heard that EFA's taken in larger than recommended doses can help surpress inflamation... Just a thought, have you or any other readers here heard the same?

I believe you, I can tell when I miss my fish oil. My joints certainly let me know.

[Lukas13]

Subbed in Dyno

[dynoweb]

Subbed in Dyno

Welcome aboard Lukas

[dynoweb]

Triceps/Shoulders

Warmup/Cardio
light DB's,

Tri Pushdowns
60x30
70x20
90x10
110x10
130x10

Tri Rope Pushdowns
120x10
130x12
130x12
140x12

Standing Behind the Head Tri Ext
70x10
90x10
100x10

Lying Tri Press - EZ bar
70x20
90x20
110x14
110x18

Skull Crusher
50x20
60x10
60x9

Arnold DB Press
30x10
40x6
50x9
50x8

EZ Bar Upright Rows
30x20
40x20
50x20
60x20
70x20

Wow, I was beat when i was done, this was done at a very fast pace so i could fit this in before work.

Cardio planed tomorrow, Thurs Legs & Fri Back and Arms

[njmuscle66]

Very detailed log.... I am liking it.
Subbed

[dynoweb]

Very detailed log.... I am liking it.
Subbed

Thanks, I'll be adding more personalized comments as we go on, I've been in a rush lately just to keep up with the workouts. Glad you're along for the ride.

[dynoweb]

Cardio

Treadmill
50 min, 3.7 mph @ 7% incline with intervals at a faster 4.5 mph to keep the heart rate higher

Stair Master
15 min, setting at constant heart rate, speed changes to keep the heart firing fast. I set it to run at 140 bpm. That's in the 80% range for a 56 year old.

Declined Weighted Crunches
40x30
40x25
40x20

I used this day to rest my body and not lift weights. It felt good to get a workout and while still resting my arms. Total calories burned according to my heart monitor was 1108 calories.

[Mr.Xrcise]

Training session looks solid Rick and I know that your body will do you just fine...you'll make some great progress brother.

[dynoweb]

Training session looks solid Rick and I know that your body will do you just fine...you'll make some great progress brother.

Thanks Kevin, I'm currently on week 1 of low rep, heavy weight, after a month I'm switching back to a volume workout. Hope to see good progress from the drastic change.

[dynoweb]

Quads

Since I seemed to have aggravated my back last time I did squats, I did a little more work on the angled leg press.

Warmup/Cardio
Elliptical - 12:00m

Angled Leg Press
225x12
225x10
315x6
365x3
415x1
465x10
505x6
505x8

Leg Ext
100x12
115x10
130x6
160x3
190x1
205x10
220x10
235x8

Calf Press
Pigeon Toe, Duck Feet
300x20, 300x15
360x20, 360x20
405x20, 405x15 - full rack

I ran out of time. Today I didn't feel like I really worked very hard and didn't feel tired after I worked out.

Diet is going good so far, I was down 5 lbs from the start of this challenge. I need to make sure I stick with it to get to my goal.