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  1. #4201
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    10.11.2015

    Running 2 miles (14:46)

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  2. #4202
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    Placeholder Weight.

    From my late twenties well into my thirties I carried around what I estimate to have been around ten to fifteen pounds of unwanted weight.

    No one would say I was fat, in fact most of my family, friends and associates considered me to be in great shape and by modern standards I guess you could make the case.



    I have talked about my days of extreme bulking as a beginner, but this period was a bit after that.

    I tried virtually every diet plan out there to get closer to my goals but never seemed to find a plan that I could live with and would produce long term consistent results until I realized the absolute importance of calories.



    It’s funny how the body seems to find a “placeholder” weight that can be difficult to change (especially downward.)



    Oftentimes extreme methods are employed and the well-intended approach fizzles out due to “unsustainability.”






    This was me until I found how to combine the right activities with a diet approach that fits my lifestyle.



    Getting past your placeholder weight whether it is your intention to make the scale go up or down in my opinion should never involve extremes.



    Rash, intense approaches to diet almost always result in a return to square one or even a regression.



    The takeaway is that for long term, sustained diet success I feel that it is imperative to follow a diet you can live with.



    That’s the secret and explains why every diet approach works for some and absolutely none of them work for all.

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  3. #4203
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    Sunday October 11, 2015 - Triceps

    TRICEPS
    Bench Dips
    10,10,9,8 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    13-6,13-5,12-4,12-4 x 90
    --------------------------------------------------------------
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  4. #4204
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    10.12.2015

    Squats
    45x5
    45x5
    70x5
    95x3
    125x2
    140x5
    140x5
    140x5

    Bench
    45x5
    45x5
    70x5
    95x3
    125x2
    140x5
    140x5
    140x5

    Row
    45x5
    45x5
    45x5
    45x5
    60x2
    70x5
    70x5
    70x5

    Pullups
    BWx12
    BWx12
    BWx12

    Chinups
    BWx8
    BWx8
    BWx8

    Face Pulls
    2.5x12
    2.5x12
    2.5x12

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  5. #4205
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    Was leafing through some of my old training books that I acquired over the years. This one above is a favorite.

    Along with this one.



    And this one.



    What are some of your favorites?
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  6. #4206
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    Wednesday October 147, 2015 - Legs


    HAMSTRINGS
    -----
    Stiff-Leg Deadlifts - SKIPPED ()Back felt weird)
    8,8,8 x 205 -

    Lying Leg Curl -
    9,9,9 x 70


    QUADRACEPS
    -----
    Leg Extension
    10,10,9,8 x 115

    Superset
    Leg Press
    12,12,10,10 x 395
    Leg Press Calf
    14,14,12,12 x 395


    CALVES
    -------
    Seated Calf
    12,12,10,10 x 120
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  7. #4207
    Registered User JohnButz's Avatar
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    10.15.2015


    Incline Bench
    80x5
    100x3
    120x1
    135x6
    120x8
    105x10

    Pullups
    BW+40x4
    BW+20x8
    BWx10

    Dips
    BW+70x6
    BW+50x8
    BW+30x10

    Chins
    BW+40x4
    BW+20x6
    BWx10

    Bulgarian Ring Dips
    BWx6
    BWx6
    BWx6

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  8. #4208
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    Some other books I have enjoyed over the years.





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  9. #4209
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    Tranquility.

    Continuing with our look at fitness values, this week let's look at Tranquility.

    Tranquility is about peace and keeping a serene mindset.

    For this value we are going to step outside the gym.


    A key for progression in or out of the gym is limiting the amount of negative stress we experience.

    Negative stress can come from all sorts of sources.

    We all have job stress, relationship stress, money stress etc.

    It's a part of life.


    While the gym can be an excellent outlet to relieve negative stress, sometimes it can also compound our stress levels if we are not handling things (taking control of our thoughts.)


    I have to make a confession that this subject is something I am in the beginning stages of and trying to learn about myself.

    Meditation is growing in popularity and something that I have tried but haven't been consistent with (one of my new goals for this month.)

    YouTube has all sorts of videos and "how to" instructions with some of the best being guided meditation.

    This doesn't necessarily have to be a religious thing but can be.


    I think with the fast-paced, "plugged-in" world we are living in clearing your mind through meditation or something similar is a great path to achieving Tranquility.

    It certainly does not have to be through meditation.

    Maybe you play an instrument to relax, maybe it's listening to music, maybe reading.

    How do you unplug and clear your mind?

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  10. #4210
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    10.16.2015

    Running 2 miles

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  11. #4211
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    Two Weeks Notice.



    When leaving a job to obtain employment elsewhere it is customary to give the boss a “two weeks notice” so they are able to make arrangements to replace you.

    Some may give a week and some may actually give even longer notice depending on circumstances, but two weeks seems like a fair amount of time for all involved.

    I was thinking about this concept the other day and in particular on how it can relate to training and nutrition.



    People new to the lifestyle get advice from all sorts of sources.

    Generally though just the fact that they change habits causes some sort of positive progress.

    For instance, it is not uncommon for a young male to gain fifteen or twenty pounds of muscle his first year or so of training regardless of his choice in programming.



    For those of us that have been at it for a while the gains are much, much slower and hard fought.

    While we have the advantage of experience in terms of what works for our personal situation, we most likely have extinguished most if not all of the “newbie” gains available.

    Linear progress stalls and we often have to employ techniques such as periodization to keep progressing.



    So, if you fall into this category I suggest you give a template, exercise, or nutritional approach at least “two weeks notice” before moving along.

    It is often tempting to change things up, but real progression lies in consistent progress and squeezing all you can from a program, exercise, or nutritional plan before advancing to another.

    I think this is especially true for those that are interested in trying Intermittent Fasting as a diet protocol.



    Completely changing the pattern in which you eat will most likely be a shock to your system. I hear from people all the time on how they tried IF for a few days only to quit because of the huger pains.

    I often tell them while IF is certainly not for everyone, just give it two weeks and see if you body can acclimate to it.



    Another example is trying out a new exercise.

    For instance, I remember several times trying to add upright rows into my programming.

    For whatever reason, body structure etc, I just never got a feel for them and eventually decided to try other approaches.



    So before you move along form that plan, exercise, or diet give it your own “two weeks notice.”

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  12. #4212
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    Nutrition for 10.18.2015
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  13. #4213
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    10.18.2015

    Yesterday was just some basics, sort of testing comfortable weight levels on a few exercises.

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  14. #4214
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    10.19.2015

    Training

    Chins BW+10

    45 reps

    Alternate with

    SLDL's 95

    45 reps

    EDT style (14:56)

    Pull-ups BW

    60 reps

    Alternate with

    Calf Raises BW

    180 reps

    EDT style (14:41)

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  15. #4215
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    10.19.2015 part 2.

    Running 2 miles~~tough run today.

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  16. #4216
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    Monday October 19, 2015 - Back, Biceps

    BACK

    Supported T-Bar Row
    9,9,8 x 90

    Precor Low Row (similar to Hammer)
    11,11,10,9 x 110

    Seated High-Cable ISO Row with Supination
    14,12,12,10 x120

    Stretch

    BICEPS
    -----
    EZ Cable Curl
    14,14,12,12 x 80

    Incline Curl
    10,9,8 x 35

    -----
    FOREARMS --
    -----
    Farmers
    1 min x 65

    Standing Reverse EZ Curl
    12,12 x 40

    Ab Curl Machine
    11,9 x 80

    Plank x 2 mins

    Elliptical - 1 mile
    --------------------------------------------------------------
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    Originally Posted by JohnButz View Post
    Nice work KC!

    Good to see the farmers back into the equation. I thought about doing them yesterday but ran out of time.
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  18. #4218
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    Originally Posted by kconnell View Post
    A great exercise! I really need to get back to these.
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  19. #4219
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    Silence.



    Moving along with our 13 fitness values, this week we look at silence.

    At a first impression, silence would seem contrary as a value in any physical arena.

    Watch most sporting events and you usually see the exact opposite of silence and calm.



    Even a technique-based refined sport such as golf is met with thunderous applause and an eruption of cheers after that concentrated, silent, skillful winning putt.

    But, through all the noise and chaos, the athlete must have a singular focus and a quiet mind blocking all external and internal noise out.



    We have talked before about overt-ness in the gym but this week I want to touch more on silent concentration.



    Visualization is extremely helpful in pursuit of any goal, particularly those that involve kinesthetics.

    To truly concentrate and visualize you have to “quiet” your mind.

    As mentioned earlier the golfer that is attempting that winning putt, the basketball player trying to nail that free throw, the goalie trying to stop that final shot all have to have a similar mindset of silent concentration on the task at hand.

    All other thoughts have to be extinguished.



    The same holds true for performance in the gym.



    So make it a point to focus intensively on every rep of every set of every exercise you perform.

    Make it the most important thing in the world at that given moment.

    Silence all other external and internal noise, concentrate and give your very best effort!

    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  20. #4220
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,504
    Rep Power: 20784
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline

    Sincerity.

    Sincerity.

    Merriam-Webster defines sincerity as : the quality or state of being sincere : honesty of mind : freedom from hypocrisy

    In relation to our fitness values sincerity can be looked upon as opportunity.






    Opportunity in the sense that if you have some time & experience under your belt, it is always a good thing to compassionately share that knowledge to those that seek or need your help.



    Every day of every year there is some soul that is just beginning their pursuit of physical improvement and the opportunity lies in being that mentor and giving encouragement and sincere advice.



    Some say with great power comes great responsibility and that may be true , but I also believe with personal accomplishment comes a similar responsibility.

    Responsibility to share the experience and knowledge to those who seek it.



    Online forums are filled with ridicule and dismissive reaction to new members legitimately looking for advice and to me that is a real shame.

    It has become trendy to develop communities and cliques that at best dismiss and at worst estrange individuals who are looking for advice and support.



    I think it is important to remember when you were first starting out in any area.

    Maybe it was riding a bike, tying your shoes, learning to deadlift, whatever and how that initial awkwardness felt.



    Be that big brother or sister.

    Help an individual that needs it.

    There is great reward in helping others and there is nothing more noble than being a true, compassionate, sincere friend to someone in need.

    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  21. #4221
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday November 04, 2015 - Legs

    ------------------------------------
    Back after a 2 week layoff/deload
    ============================


    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 135 - Going lighter for feel
    Lying Leg Curl -
    9,9,9 x 70


    QUADRACEPS
    -----
    Leg Extension
    10,10,10,7 x 115

    Superset
    Leg Press
    12,12,12,10 x 395
    Leg Press Calf
    14,14,14,12 x 395


    CALVES
    -------
    Seated Calf
    12,12,11,11 x 120
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #4222
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday November 05, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    9,9,9 x 135

    Face-Down Bench Dumbbell Row
    6,6,6 x 75

    Stretch

    BICEPS
    -----
    Incline Curl
    10,10,9,7 x 35

    EZ Cable Curl - Fat Gripz
    9,8,8 x 90

    -----
    FOREARMS -- Add Next Time
    -----
    Farmers
    -- x 65

    Standing Reverse EZ Curl
    -- x 40

    Plank x 2 mins
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #4223
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    John,

    You showed images of the many books you found helpful. Here is one I found most helpful to me:



    If you heard of 'Muscle Meets Magnet', this is the same book with a different title. Literally. And much cheaper. Very good investment.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #4224
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday November 06, 2015 - Triceps

    TRICEPS
    Bench Dips
    15 x 45, then 15,13,12,10 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    10-5,9-4,8-3 x 115

    SHOULDERS
    Incline Seated Arnold Press
    8,7,7,7 x 35

    Lateral Raise
    12,10,10 x 25

    Face-Down on Bench Rear Lateral Raise
    12,10,10 x 25
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #4225
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday November 08, 2015 - Legs


    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,9 x 135 - Going lighter for feel
    Lying Leg Curl -
    10,9,9 x 70


    QUADRACEPS
    -----
    Leg Extension
    11,10,8,8 x 115

    Superset
    Leg Press
    11,11,10,10 x 395
    Leg Press Calf
    14,14,12,12 x 395


    CALVES
    -------
    Seated Calf
    12,12,12,11 x 120
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #4226
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 09, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    11,9,9 x 135

    Face-Down Bench Dumbbell Row
    8,8,6 x 75

    Stretch

    BICEPS
    -----
    Incline Curl
    12,11,10,9 x 35

    EZ Cable Curl - Fat Gripz
    10,8,8 x 90

    -----
    FOREARMS
    -----
    Farmers
    60 secs- x 65

    Standing Reverse EZ Curl
    -- x 40

    Plank x 2 mins
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #4227
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday November 10, 2015 - Triceps, Delts

    TRICEPS
    Bench Dips
    15 x 45, then 15,14,13,12 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    11-4,10-4,8-3 x 115

    SHOULDERS
    Incline Seated Arnold Press
    9,8,7,7 x 35

    Lateral Raise
    10,10,10 x 25

    Face-Down on Bench Rear Lateral Raise
    12,11,10 x 25
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #4228
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday November 11, 2015 - Legs (Veteran's Day)


    HAMSTRINGS - Superset
    -----
    Stiff-Leg Deadlifts
    10,10,10 x 135
    Lying Leg Curl -
    10,9,7 x 70


    QUADRACEPS
    -----
    Leg Extension
    11,10,10,8 x 115

    Superset
    Leg Press
    11,11,11,11 x 420 - UP 35
    Leg Press Calf
    13,12,12,10 x 420- UP 35


    CALVES
    -------
    Seated Calf
    12,12,12,11 x 120
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #4229
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday November 13, 2015 - Back, Biceps

    BACK

    Lat Pulldown
    12,10,9 x 135

    Face-Down Bench Dumbbell Row
    9,9,7 x 75

    Stretch

    BICEPS
    -----
    Incline Curl
    13,12,10,10 x 35

    EZ Cable Curl - Fat Gripz
    10,8,8 x 90

    -----
    FOREARMS
    -----
    Farmers
    60 secs- x 65

    Standing Reverse EZ Curl
    -- x 40

    Plank x 2 mins - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #4230
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,879
    Rep Power: 2037
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 16, 2015 - Triceps, Delts

    TRICEPS
    Bench Dips
    15 x 45, then 15,13,13,13 x 70

    Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
    12-4,11-3,9-2 x 115

    CHEST
    Cable Crossover
    11 x 45

    SHOULDERS
    Incline Seated Arnold Press
    10,9,7 x 35

    Lateral Raise
    10,10,10 x 25

    Face-Down on Bench Rear Lateral Raise
    12,11,10 x 25
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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