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Steve101
04-22-09, 1:29 pm
First Time Poster
I appreciate the attitude of the people on this website and wanted to Track my Journey to being 50 Years Old. I'm 47 and Weigh 222 I have been trying to lose 30 lbs for years....Two Months ago I turned to Weight Training for the Last Month I have been going at it seriously and in 4 weeks I see results. I am addicted now - I love waking up and feeling the soreness, I hate wednesdays because it's cardio only - I love the pump at the gym - On the weekends I can't wait for Monday morning for my workout.
For you guys working towards a show it has to be hard not to over train.

Goals; Weigh 195 - Reduce my Gut by 4-5" and Get Bigger
I'm tired of having 13" Arms and I'm going to work my ass off
I have been hitting higher reps or weight on 40% of my workouts every week


I am doing a 4 day Split
Monday and Thursday - Chest/Shoulders/Triceps
Tuesday and Friday - Legs/Back/Biceps

Chest;
Bench Press 4x6 @ 165
Dumbell Incline Press 3x9 @ 45
Decline Bench 3x8 @145
Incline Bench Press 3x9 @ 105
Machine Chest Flys 3x7 @ 120
Hammer Machine Chest Press 3x8 @ 140

Shoulders;
Military Press 3x6 @ 110
Shoulder Shrug 3x12 @ 200
Upright Row 3x7 @ 90
Lateral Raises 4x8 @ 20
Front Raises 3x8 @ 20

Triceps;
Tricep Pushdown 3x15
Seated Dip 3x11 @ 140
Dip 4 x 10
Close Hand Chin Ups 3 x 5 (Actually lifted myself UP on Tuesday as opposed to Hanging)
Narrow Bench Press 3x8 @ 95
__________________________________________

Legs;
(Going Light Weights on my legs to many Basketball Leg Injuries)
Machine Squat 4x14 @ 140
Leg Press 4x14 @ 230
Calf Press 4x20
Leg Curl 4x10 @ 7
Leg Extension 4x10 @ 8
Dumbell Stepup 3x10 @ 25

Back;
Lat Pulldown 3x8@ 80
T-Bar 3x7 @ 70
Assisted Chin Up 3x5
Seated Cable Row 3x8 @ 6
Seated Machine Row 3x8 @ 140

Biceps;
Hammer Curls 3x6 @ 40
Barbell Curls 3x10 @ 60
Machine Curl 3x10 @ 100
Single Hand Cable Curls 3x6 @ 3
Concentration Curl 3x4@ 35
Double Cable Curls 3x7 @ 4

Cardio Everyday after the Weights

*Any Comments/Suggestions are appreciated.


When I hit 225 on the Bench Press I have promised myself an ANIMAL Shirt....


Good Luck to All

Hollow
04-22-09, 1:42 pm
First off welcome to the forvm Steve101 and it’s great to see you have a journey up and running. I am a little curious regarding your split. Are you hitting the same exercises on both days of the particular muscle group you are working? Too me it sounds like you are going to be over taxing your body rather quickly on such a split. I mean no disrespect by this and I am merely throwing my two cents out there.

Steve101
04-22-09, 1:46 pm
I am doing the same workouts on both days - I was thinking the same thing.
I took the workout out of a book I bought but I did add multiple exercises per body part.
How many exercises should I be doing per body part per workout - no more than 4??

NJC_Manhattan
04-22-09, 1:48 pm
Though our ages are different, our weight loss/muscle gain goals are pretty similar. Consider me subb'd for this one

Steve101
04-22-09, 1:50 pm
Other than overall Sorness My Body has responded pretty well - I'm new too this game and I have noticed that the majority of the workouts in the magazines are 4-5 exercises.

Steve101
04-22-09, 1:52 pm
Thanks Manhattan.......Well your the same age as my Girlfriend so that will Work.

Hollow
04-22-09, 2:04 pm
Possibly someone who has done a similar split can better answer your question Steve101. I only hit a muscle once a week and I target 3 to 4 exercises per large muscle group and no more then 3 exercises for the smaller muscle groups.

Consider me subbed for your journey.

Steve101
04-22-09, 2:08 pm
Thanks I appreciate it.
I'm doing a lot of reading and web surfing to find the correct workout.

weedlewott
04-22-09, 2:09 pm
welcome to the FORVM. I second what Hollow 1 said on both accounts. It's great you've got a journey up and running. Also questioning the split a little bit.

Could I make a suggestion? Not saying what you're doing isn't working for you, but you can always try to do a one upper, one lower split. Just the way you've got your days split up, it may be more beneficial. You can concentrate more on a specific part and get a better burn.

i.e.
Biceps, Hams
Triceps, glutes
Shoulders, quads
chest, calves
back, abs

That's all of them. It's just a suggestion. I don't mean anything disrespectful by it, or implying that you're wrong. Sorry if it seems that way. Best of luck in obtaining your goals. Consider me subbed.

Steve101
04-22-09, 3:40 pm
I appreciate the input I am brand new to this so I want to learn from people who know more than I do. I am going to spend this afternoon on the web and try to find a more balanced workout. I like the idea of working upper/lower each day

Thanks

Steve101
04-23-09, 11:01 am
Great Workout This am....Need to go back this afternoon and do Cardio.
Continue to Improve with Reps and Weights at a Great Pace.
Incline DB Presses felt it was easier still didn't get through the last set of 9 completely.

Amazing how much you can learn watching other people workout - much better than being in a home gym

wedge
04-23-09, 2:25 pm
Welcome aboard Steve101. You're never to old to get into this game.

Steve101
04-23-09, 8:21 pm
You are correct you are never to old.....I'm going to be 50 either way,,,,,,My preference is to be 50 and weigh 195 and be ripped as opposed to weighing 225.

What I love about Lifting.....you can practice golf all you want and you can only get so good....but If you put the time into lifting the RESULTS will be there,,.

When I did 165 on the Bench I was pumped......I'm doing 225 at some point it might take me a year but I'm getting there.

Good Luck to you - Thanks for Posting

Steve101
04-24-09, 8:05 am
After receiving some feedback on the board I talked to people at the gym and went through multiple websites and I am revising my split routine. I realized I was overtraining "rookie" mistake. I'm taking today off doing some cardio and hitting it hard again on Monday.

Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Off
Thursday - Shoulders/Abs
Friday - Back/Biceps
Saturday - Off/
Sunday - Off

I'm looking to do between 15-18 Sets per body part per workout and 30m of Cardio Everyday.

weedlewott
04-24-09, 8:33 am
After receiving some feedback on the board I talked to people at the gym and went through multiple websites and I am revising my split routine. I realized I was overtraining "rookie" mistake. I'm taking today off doing some cardio and hitting it hard again on Monday.

Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Off
Thursday - Shoulders/Abs
Friday - Back/Biceps
Saturday - Off/
Sunday - Off

I'm looking to do between 15-18 Sets per body part per workout and 30m of Cardio Everyday.

Good split here Steve. Make sure that when you do your Tris, you don't do too much. You are already working them to an extent when you bench. Looks good though. Good rest times, going big to small. Keep digging. I hope this slipt works for you. Everyone is different and it takes time to get a "perfect" routing. Good luck bro.

Steve101
04-24-09, 8:58 am
Good Call on the Tri's they are Sore as Hell from Yesterday's Workout.
I did to much - I'm addicted and I'm so competitive I want it all now.

Thanks for taking a look at the New Routine

Hollow
04-24-09, 9:02 am
The new split looks good Steve101. Good amount of rest periods mixed into the split as well.

Steve101
04-24-09, 9:09 am
Hollow I appreciate the Heads up you gave Me on my original workout.
I feel like I'm at the bottom of the mountain and I can't wait to climb it.......

Hollow
04-24-09, 10:21 am
I am glad I could help out Steve101. We are all climbing mountains and the knowledge we gain along the way is priceless.

wedge
04-24-09, 3:00 pm
After receiving some feedback on the board I talked to people at the gym and went through multiple websites and I am revising my split routine. I realized I was overtraining "rookie" mistake. I'm taking today off doing some cardio and hitting it hard again on Monday.

Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Off
Thursday - Shoulders/Abs
Friday - Back/Biceps
Saturday - Off/
Sunday - Off

I'm looking to do between 15-18 Sets per body part per workout and 30m of Cardio Everyday.

This is the same type of workout I am doing now, with great results. Start it out with compound movements at the beginning of each workout and you should be golden.

I'll see you on the mountain.

noend
04-24-09, 3:43 pm
very similar to my split as well. Though, I like to do biceps with chest and triceps with shoulders right now and take Friday off lifting. Subbed, that 225 is only around the corner.

Steve101
04-24-09, 4:21 pm
I appreciate your input - can you give me some suggestions on what types to do?
Thanks

Well I'm sick of watching my CITI Stock do SHIT All Day - Time to go do some Cardio.

Steve101
04-24-09, 7:04 pm
Went after Cardio Hard today - Finished the Last 5 Minutes of the 40 Minutes like a Man Possessed.....Doing Intervals is so Much better than pounding away at the same pace for the full time. (Yet another thing I learned from reading other posts)

Girlfriend is having a Girls Night Out tomorrow.....That Means Extra Cardio and an extra Back/Bicep Workout - Ya I'm Addicted.

I can safely say that I don't give a shit if I ever pick up another Golf Club again!!!!!


"Success is my only Motherfucking Option,,,,,Failures Not"

noend
04-24-09, 7:26 pm
I appreciate your input - can you give me some suggestions on what types to do?
Thanks

Well I'm sick of watching my CITI Stock do SHIT All Day - Time to go do some Cardio.

If you were wedges post compound movements are multiple joint movements such as Squats, dead lift etc.




I train a lot on how I feel a certain day with just a general guideline I suppose. Sometimes I feel great and will rip through 16 exercises on chest sometimes I'll do 9 and feel just as sore the next day. My rep range goes between 6-12.

my typical chest bicep day consist of
flat bench
3-4sets
incline DB
3-4sets
some sort of fly movement
3-4sets
still feel like more some CG bench press for a few sets
BB curls or similar movement
3 sets
then another bicep movement
3 sets

shoulders/triceps
4-8 sets of presses
3-4 sets of side laterals 3-4 sets of rear laterals
skulls rotating from incline,flat, decline bench 4 sets
dips 3-4 sets
push downs
3-4 sets

Overall, it's trial and error to find out what works for you personally.

Steve101
04-24-09, 7:36 pm
Thanks for the Suggestions Much Appreciated - I'm looking forward to figuring out what will work for me and all the information helps.

Steve101
04-25-09, 5:15 pm
40m of Cardio and an Hour Walk are already done.
Heading to do Back/Biceps.....and more Cardio if I have time.

Steve101
04-25-09, 10:28 pm
Great Workout - Back/Biceps

18 Sets for My Back and my Biceps were Pumped even before I did my Bicep Workout;

Back;
1. Lat Pulldown 3x8@8
2. T-Bar Row 3x8@70
3. Assisted Chin-Ups 3x7
4. Seated Cable Row 3x8@6 (Close Grip)
5. Machine Row 3x8@140
6. Seated Cable Row 3x8@6 (Wide Grip)

*Reading at Borders after my workout one of the magazines had a Back Workout - Based on
Working Upper - Middle - Lower Back
Based on the article I might change my workout all my exercises focused on Upper Back
I might switch out One Arm Row and Inverted Smith Machine Row to hit the Upper
and Middle Back or I might just alternate between workouts

Biceps
1. Overhead Pulldown 3x7@180
2. Hammer Curls 3x8@35
(Reduced Weight to 35 - 40 I was Struggling to Much with Bad Form
and I felt like I was Straining my Elbows)
3. Ex Bar Curls 3x10@60 (Going to move to 70 Next Workout)
4. Single Cable Curl 3x7@3
5. Double Cable Curl 3x7@4
6. Concentration Curl 3x4@35 (Arms were shot at this point)

Lone way to Go on my Journey but I'm One Workout Closer

Steve101
04-26-09, 11:47 am
Walk/Cardio this Morning.
It's 11:30 and I haven't had a Soda (Mountain Dew) yet - It Will be the First Time in years if I don't have one...........I Need to get my shit together on my Diet.

Steve101
04-27-09, 11:04 am
Chest and Tri's Today;
1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45
4. Decline Bench Press; 3x9@145
5. Incline Bench Press; 3x9@105
6. Hammer Chest Press; 3x9@140
7. Narrow Chest Flys; 3x8@110
8. Dumbell Chest Flys; 3x8@25

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Overhead Tricep; 3x10@45
5. Dips; 4x10
6. Narrow Bench Press; 3x8@95
7. Dumbell Kickbacks; 3x10@20

*after 5 of the exercises I dropped down in weights and did an extra set to failure
really liked how it felt

Cardio and a Walk This afternoon

noend
04-27-09, 11:41 am
Chest and Tri's Today;
1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45
4. Decline Bench Press; 3x9@145
5. Incline Bench Press; 3x9@105
6. Hammer Chest Press; 3x9@140
7. Narrow Chest Flys; 3x8@110
8. Dumbell Chest Flys; 3x8@25

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Overhead Tricep; 3x10@45
5. Dips; 4x10
6. Narrow Bench Press; 3x8@95
7. Dumbell Kickbacks; 3x10@20

*after 5 of the exercises I dropped down in weights and did an extra set to failure
really liked how it felt

Cardio and a Walk This afternoon


Wow, that's a lot of volume for your chest/tris workout.Personally after chest I'd only do 2-3 exercises for tris. You'd probably be solid sticking with flat/incline/decline then hit tris. You can very well be overtraining slowing your progress. Maybe others have an opinion

Steve101
04-27-09, 11:59 am
Thanks for the input - I'm going to monitor how I feel and I'm sure I will back off as
I figure out what works for me. A

Steve101
04-27-09, 12:03 pm
I am considering using Animal Flex to help take care of my 47 Year Old Joints.....Does anyone have any experience with it??

Thanks

'C' Huck
04-27-09, 1:51 pm
Chest and Tri's Today;
1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45
4. Decline Bench Press; 3x9@145
5. Incline Bench Press; 3x9@105
6. Hammer Chest Press; 3x9@140
7. Narrow Chest Flys; 3x8@110
8. Dumbell Chest Flys; 3x8@25

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Overhead Tricep; 3x10@45
5. Dips; 4x10
6. Narrow Bench Press; 3x8@95
7. Dumbell Kickbacks; 3x10@20

*after 5 of the exercises I dropped down in weights and did an extra set to failure
really liked how it felt

Cardio and a Walk This afternoon

Okay Steve101...I'm subbed dude since you came over to my journey and pumped me up.

I was thinking that is some very high volume on this work out...a little over 50 sets. How long are you in the gym? I am certainly not one to critique but I know I'm in the gym for almost and hour and I'm doing about 22 sets total.

I'm behind you all the way man...work it out!!

Steve101
04-27-09, 3:21 pm
I appreciate you coming over.
I'm starting my new Job first week of June so I have some time to be able to put in some high volume work. It takes me about 1 1/2. I will drop some exercises when I start the job I'll be getting up at 4:45 to hit the gym so I'll only have about an hour to get it done.
In the meantime I'm going for it.

I am going to drop Overhead Triceps it bothers my elbow.

BeastCook
04-27-09, 3:22 pm
Chest and Tri's Today;
1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45
4. Decline Bench Press; 3x9@145
5. Incline Bench Press; 3x9@105
6. Hammer Chest Press; 3x9@140
7. Narrow Chest Flys; 3x8@110
8. Dumbell Chest Flys; 3x8@25

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Overhead Tricep; 3x10@45
5. Dips; 4x10
6. Narrow Bench Press; 3x8@95
7. Dumbell Kickbacks; 3x10@20

*after 5 of the exercises I dropped down in weights and did an extra set to failure
really liked how it felt

Cardio and a Walk This afternoon

nice man

Steve101
04-27-09, 3:34 pm
Thanks

I Just did a 45m Walk
I realized last week I was just walking around and not focused on speed - I'm the type if I'm playing a game I keep score.......I bought a stop watch

First Time around 23m-58 seconds
Second Time around 23m-07 seconds

Then 30m Cardio on the Elliptical.


Would love to Run instead of walk and I bought a knee brace to give it a try...but my knee isn't going to let me do it (dislocated my knee playing hoop years ago and I can feel it getting ready to come out if I land weird on a curb etc) Tried 4-5 times and then gave into walking. Maybe if I lose 20-30lbs I'll give it another try

Steve101
04-27-09, 8:15 pm
The GF wanted to go to the Gym when she got home tonight so I did another 40m of Light Cardio on the Elliptical.

1. Chest/Tri's
2. 45m Walk
3. Two Cardio Workouts

GREAT DAY - Should Sleep Well Tonight

Steve101
04-28-09, 10:48 am
Chest Sore from Yesterday - Feels Great.

Legs/Abs Today
*I'm going light on my Legs - to many b-ball injuries to work them to hard.
Light Weights with Lots of Reps.

Legs;
1. Machine Squat; 4x15@180
2. Leg Press; 4x15@230
3. Calf Press; 4x20@15
4. DB Step-up; 3x10@25
5. Leg Extension; 4x10@7
6. Glute; 4x10@9
7. Leg Curl; 3x7@70

Abs;
1. Ball Crunches
2. Leg Raises w/Med Ball
3. Bar Swing
4. Machine Crunch; 3x10@6
5. Plank
6. Hanging Leg Raise

Heading out for a Walk - Cardio


Getting my Soda Intake under control for the first time in years......
If I can continue improving the weight will come off.

'C' Huck
04-28-09, 11:46 am
Chest Sore from Yesterday - Feels Great.

Legs/Abs Today
*I'm going light on my Legs - to many b-ball injuries to work them to hard.
Light Weights with Lots of Reps.

Legs;
1. Machine Squat; 4x15@180
2. Leg Press; 4x15@230
3. Calf Press; 4x20@15
4. DB Step-up; 3x10@25
5. Leg Extension; 4x10@7
6. Glute; 4x10@9
7. Leg Curl; 3x7@70

Abs;
1. Ball Crunches
2. Leg Raises w/Med Ball
3. Bar Swing
4. Machine Crunch; 3x10@6
5. Plank
6. Hanging Leg Raise

Heading out for a Walk - Cardio


Getting my Soda Intake under control for the first time in years......
If I can continue improving the weight will come off.

Keep it up Steve...looking good my man. Just slowly wein yourself off the soda's and onto some water and yeah, you will see a huge difference. I canned "get it...canned" the soda's so now I am having to try and give up my coffee because I drink it with cream and sugar and like coffee with my cream and sugar.

Steve101
04-28-09, 12:54 pm
Thanks much Appreciated,,,,In the Last Three Days I have had as much Soda as I would usually have in one day,,,,it's a start. I'm tracking the intake on a calendar in big red numbers along with my daily weight and workouts.

Just banged out a 45m walk - first time around was 22min-47sec - 20 seconds better than yesterday - second time around I strolled. This morning was Leg day and I was felling it so I didnt want to push it to hard.

Back to the gym for Cardio tonight.

Steve101
04-28-09, 9:44 pm
Couple of Things;
1. Discovered that the Gym doesn't have AC - LOVE That it Doesn't. The
Sweat from my Cardio Workout tonight was Great.

2. Watched a Guy Deadlift 315 first time I have seen someone in person
lift that type of weight - Fucking Impressive and it made me respect what
everyone on this board can do even more than I did.

Steve101
04-29-09, 6:55 am
I have decided to Post My Weight Everyday and the amount of Soda I have.
My Goal is to get into the 190's (222.6 Today) while gaining Muscle.
I have the next month off which makes this the perfect time to lose the weight.

"Success is my only motherfucking option failures Not"

Steve101
04-30-09, 10:58 am
Weight; 222.6

Today was Shoulders/Abs + Cardio

1. Military Press; 3x6@7
2. Shoulder Shrug; 3x12@230
3. Upright Row; 4x7@90
4. Lateral Raises; 4x8@20
5. Front Raises; 4x8@20
6. Bent Over Lateral Raises; 3x8@15
**21 Sets

1. Ball Crunches
2. Leg Raises w/Med Ball
3. Bar Swings
4. Machine Crunch
5. Plank
6. Hanging Leg Raises
**Only my second workout directly for my abs (Tuesday was the first) felt Great.

Cardio; 40m on the Elliptical - 685 Calories Burned

Heading back this afternoon for a Second Round of Cardio and a Walk.

Steve101
05-01-09, 10:57 am
Weight; 221.2

Back/Biceps

1. Lat Pulldown; 3x8@8
2. T-Bar; 3x7@70
3. Assisted Chin Up; 3x7 (100)
4. Narrow Grip Seated Row; 3x8@6
5. Seated Machine Row; 3x8@140
6. Wide Grip Seated Row; 3x7@6

1. Overhead Machine Curl; 3x7@180
2. Hammer Curls; 3x8@35
3. EZ Bar Curl; 3x10@60
4. Low Single Cable Curl; 3x7@3
5. Double Cable Curl; 3x7@4

33 Total Sets

Cardio; 30 Minutes

This afternoon I will go for another 30 Minutes of Cardio and hopefully work in a 30m Walk.



I really wish I had discovered Weight Training 15 Years ago......I absolutely love every minute of it.

Steve101
05-01-09, 10:46 pm
I wanted to mention how incredibly unique this website and environment is......
Beyond being a novice weightlifter I'm also a novice stock trader.
I asked a question that was less than intelligent on one of the stock boards online and was blasted by 4-5 people for being so "stupid" etc.....

It made me think about the FORUM and how supportive everyone is to each other. How everyone is willing to provide suggestions and cheer each others success and help others overcome failure thru positive motivation.

Being fairly new here I think it starts with how G Diesel conducts himself and that transfers through out the membership. It is amazing and refreshing and I'm looking forward to being a member for the next 20 years.

Steve101
05-02-09, 2:46 pm
Weight; 220.8 (Only a couple of Lbs. Lost but it is a Start)
I need to focus on the fact that I have to Weigh 215 before I weigh 195.

Hit the Cardio Twice Yesterday and Banged out a 3 Mile Walk.

Steve101
05-04-09, 8:25 pm
Chest and Tri's Today;

1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45 w/1 Drop Set to Failure
4. Decline Bench Press; 3x9@145 w/1 Drop Set to Failure
5. Incline Bench Press; 3x10@105 w/1 Drop Set to Failure
6. Hammer Chest Press; 3x9@140 w/1 Drop Set to Failure
(26) TOTAL SETS

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Dips; 4x10
6. Narrow Bench Press; 3x8@95
(17) TOTAL SETS

First Workout where I felt Lethargic - Pushed my way thru the Workout and
then did 30m of Cardio Felt Great to overcome that feeling and get my work done.

Went back this afternoon and did 30m more of cardio.


Tomorrow - LEGS and ABS.

Steve101
05-05-09, 10:21 am
Great Day at the GYM (Yesterday Sucked)

Gaining More Confidence in My Legs so I'm starting to move up the Weight.
I Need to Remember I'm 47.....Trying to keep the Reps High and the Weight Low.

1. Machine Squat; 4/15@200
2. Leg Press; 4/12@270
3. Calf Press; 4/20@15
4. Dumbell Step-up; 3/10@25
5. Leg Curl; 4/10@7
6. Glute; 4/10@9
7. Reverse Leg Curl; 3/8@80
(26 SETS)

Ab Workout
Crunches - Leg Raises w/Med Ball - Plank - Machine Crunch - Bar Swing - Leg Raises

30m of Cardio

Back this afternoon for another round of Cardio

__________________________________________________ ____________
12oz Soda Yesterday - 12oz. Today - NICE
Starting to get my intake under control

'C' Huck
05-05-09, 11:13 am
Chest and Tri's Today;

1. Wide Chest Flys; 3x12@9
2. Bench Press; 4x6@165
3. Dumbell Incline Press; 3x9@45 w/1 Drop Set to Failure
4. Decline Bench Press; 3x9@145 w/1 Drop Set to Failure
5. Incline Bench Press; 3x10@105 w/1 Drop Set to Failure
6. Hammer Chest Press; 3x9@140 w/1 Drop Set to Failure
(26) TOTAL SETS

1. Tricep Chin-ups; 3x6
2. Tricep Pressdown; 3x17@7
3. Seated Dip; 4x12@140
4. Dips; 4x10
6. Narrow Bench Press; 3x8@95
(17) TOTAL SETS

First Workout where I felt Lethargic - Pushed my way thru the Workout and
then did 30m of Cardio Felt Great to overcome that feeling and get my work done.

Went back this afternoon and did 30m more of cardio.


Tomorrow - LEGS and ABS.


Great Day at the GYM (Yesterday Sucked)

Gaining More Confidence in My Legs so I'm starting to move up the Weight.
I Need to Remember I'm 47.....Trying to keep the Reps High and the Weight Low.

1. Machine Squat; 4/15@200
2. Leg Press; 4/12@270
3. Calf Press; 4/20@15
4. Dumbell Step-up; 3/10@25
5. Leg Curl; 4/10@7
6. Glute; 4/10@9
7. Reverse Leg Curl; 3/8@80
(26 SETS)

Ab Workout
Crunches - Leg Raises w/Med Ball - Plank - Machine Crunch - Bar Swing - Leg Raises

30m of Cardio

Back this afternoon for another round of Cardio

__________________________________________________ ____________
12oz Soda Yesterday - 12oz. Today - NICE
Starting to get my intake under control


Very nice W/O's on both days. We seem to be the same...taking it cautiously...hahaha
Pushing it but keeping it safe. Good job on all of it. Keep working hard man.

You may have posted this but what do you take as far as Sups?

Soda reduction is looking good too...keep that up and knock those out completely. I had one this past Saturday, first one in a couple of weeks. I was eating some Pizza with my kids and water or Gatoraid just doesn't cut it with pizza...so a soda it was. WOW!..didn't realize how sugary it tasted. I'll have one every once in a while but that is what really helped me out was cutting the soda's. Keep up the good work my brotha!!!!

Steve101
05-05-09, 2:03 pm
I'm considering FLEX to protect the Joints.......but I haven't ordered it yet.

Hate Hate taking it Slow - I'm 47 going on 22 in My Mind.
I Would like to play hoop for some Cardio and because I miss it so much but I know I will be diving for loose balls and taking charges...just can't afford to get hurt.

To all you 18-30 year olds who are Invincable at the MOMENT.......
Enjoy every minute of it because you will miss when you aren't.

'C' Huck
05-05-09, 2:30 pm
I'm considering FLEX to protect the Joints.......but I haven't ordered it yet.

Hate Hate taking it Slow - I'm 47 going on 22 in My Mind.
I Would like to play hoop for some Cardio and because I miss it so much but I know I will be diving for loose balls and taking charges...just can't afford to get hurt.

To all you 18-30 year olds who are Invincable at the MOMENT.......
Enjoy every minute of it because you will miss when you aren't.

Exactely!!! I wish I would have kept it up when I was younger. I still think I can push those same weights around but I can't...but I will, in due time!

Steve101
05-05-09, 2:41 pm
Thats what I love about weight lifting if we put the time in the RESULTS will come.
Regardless of Age!
We just need a little more time than the young guns.

One of my goals is to use 225 for my Bench Press Sets....When I do I am going to order a
bright red ANIMAL Shirt and where it fucking everywhere! (i'm using 165 at the moment)
I'm thinking it will take me about 12-15 months.

Time for some more Cardio -- Enjoy your day

Firedrake
05-05-09, 8:43 pm
Thats what I love about weight lifting if we put the time in the RESULTS will come.
Regardless of Age!
We just need a little more time than the young guns.

One of my goals is to use 225 for my Bench Press Sets....When I do I am going to order a
bright red ANIMAL Shirt and where it fucking everywhere! (i'm using 165 at the moment)
I'm thinking it will take me about 12-15 months.

Time for some more Cardio -- Enjoy your day

Steve, I'm right there with you. I'll be 55 in two weeks, and actually, I have the same bench press goal and am about 10 pounds behind you. Don't wait for 225 to get the shirt! Animal gear is a great motivator, because it makes you live up to it in the gym!

Keep pushin' it!

Steve101
05-05-09, 8:53 pm
Thanks Firedrake - I look forward to the day we can BOTH Bench 225.......That Last Set when I Re-Rack the Weight will be AMAZING.

Steve101
05-06-09, 10:27 am
Doing Cardio Yesterday I used the Rowing Machine for the First Time - Really Liked it I will be back on it today.

Killed the Cardio Last Night
30m Walk on the Treadmill
15m Rowing Machine (Arms are SORE as hell)
30m Elliptical
20m Bike.

This was after working on my legs in the AM.
My Legs woke me up around 3:30 this morning just Aching....Felt Great.

I'm going to kill it again today.

Steve101
05-06-09, 5:06 pm
I already Hit the Rowing Machine for 30m and then the Elliptical for 30m.
Heading back to the Gym now to "Repeat"

Eating is getting Better; Lots of Chicken, Tuna, Eggs and Potatoes
Less than Half of the Soda I use to drink on a Weekly Basis.

Core Feels a Lot Tighter and I Feel Better.
I feel like I have a solid plan in place - I just bought another Body Building Book Last Night looking for New Ideas. I'm going to keep the program I have until June 30th and then change up the workouts to make sure I don't get bored and stop improving.

One of the trainers at the Gym was Squatting with (6) 45 Plates on Each Side....Unbelievable....I don't think I will get there but my Bench Goal of 225 for Sets seems obtainable if I put in the effort.

WTF the Ice Cream Guy just drove by the House....A Little Early for that!

weedlewott
05-07-09, 1:04 am
so it's been a minute since i've dropped in. I'm glad I did. Great stuff in here Steve. You're doing work and not letting the work do you. You're really improving. Not only in weights, but in attitude (not that it was poor to begin with) and motivation. Keep up the good work. I wish half the people out there had even a quarter of the desire you do. Keep at it my friend.

Steve101
05-07-09, 2:31 pm
Thanks your comments are much appreciated.
I'm getting some great feedback on my work from my body which is great motivation to continue Working Hard.

During Warmup Today I banged out 50 Pushups - First time I hit that number.
Typically my triceps gave out. Felt Great to hit that Milestone.

SHOULDERS/ABS Today;

1. Military Press; 3x9@7 w/1 Drop Set at the End 1x6@4
2. Shoulder Shrugs; 3x10@250 w/1 Drop Set at the End 1x11@180
3. Upright Row; 4x6@90
4. Lateral Raises; 4x8@20
5. Front Raises; 4x@20
Substituted Dumbell Presses for Bent Over Lateral Raises something much more rewarding
about them and I really felt the burn
6. Dumbell Presses; 3x6@35
(23) Total Sets

ABS;
Crunches - Leg Raises w/Med Ball - Plank - Machine Crunch - Hanging Leg Raises.


220.6 Today - Need to have a Solid Weekend and come in at under 220 on Monday.
Lots of extra time to do Cardio this Weekend I'm going to Kill it.

Steve101
05-07-09, 9:05 pm
Tonight I banged out another 20 Minutes on the Rowing Machine and another 30 Minutes on
the Elliptical. Back and Biceps tomorrow nd lots of Cardio.

Firedrake
05-07-09, 9:22 pm
Good looking work with the weights AND the cardio, Steve.

Just remember to get enough rest and sleep to recover from all the work!

Steve101
05-08-09, 11:16 pm
Solid Weight Workout Today - I was Burnt out on Cardio so I just did 20m Light on the Rowing Machine and a Light 20m on the Stationary Bike. I wanted to save something for Saturday/Sunday.

Back;
1. Lat Pulldown; 3x9@8 w/1 Drop Set at the End *(Added One Rep)
2. T-Bar Row; 3x7@70 w/1 Drop Set at the End
3. Assisted Chin-up; 3x7
4. Narrow Grip Seated Row; 3x8@6 w/1 Drop Set at the End
5. Seated Machine Row; 3x8@180 w/1 Drop Set at the End *(Added 40lbs)
6. Wide Grip Seated Row; 3x7@6 w/1 Drop Set at the End

Whoever invented the Drop Set is a Sadist...Hurts Like Hell but it is Effective.

Love Back before Biceps because my Arms are Pumped from the Back Workout
before I even get to the Biceps.

Biceps;
1. Hammer Curl; 3x9@35 w/1 Drop Set at the End *(Added One Rep)
2. EZ Bar Curl; 3x8@60 w/1 Drop Set at the End
3. Low Single Cable Curl; 3x7@3
4. Double Cable Curl; 3x7@4
5. Cable Rope Curl; 3X6@5

**42 Sets.


Weekend is Cardio - Cardio - Cardio and maybe a couple Hours of CRAPS!
The GF is away this Weekend.

Steve101
05-09-09, 10:51 pm
Saturday 5/09; 220.8lbs (Need to Break the 220 Barrier!)

Cardio/Abs;

1. 20m Warmup Treadmill
2. Ab Workout
3. 20m Rowing Machine
4. 30m Elliptical
5. 20m Stationary Bike

Firedrake
05-09-09, 11:25 pm
So, how're the abs feeling NOW? Good work!

Steve101
05-10-09, 9:06 am
They Feel Great - For years I would do 100 Sit-ups a Day before Cardio and it basically did Nothing,,,,,,,,,Now I'm working ABS Hard on Tuesday/Thursday/Saturday/Sunday with a planned workout and I can feel and see the difference.

A little feedback like feeling tighter just makes me want to work harder and accomplish my goals - heading to the gym now.

Everyone remember to call you MOM.

Steve101
05-10-09, 3:01 pm
Sunday; 220.8lbs

Cardio/Abs

1. 20 M Warm-up Treadmill
2. Ab Workout
3. Ran the Dumbell Rack
(Which for me starts at 40lbs and Worked down to 10lbs)
4. Wrist Curls/Reverse Wrist Curls
5. 15m Rowing Machine
6. 35m Elliptical
7. 20m Stationary Bike
8. 20 Minute Walk

Going Back at 4:30 to Hit some more Cardio.

Firedrake
05-10-09, 3:23 pm
I know how you feel about seeing progress making you want to work harder! Go for it!

Steve101
05-11-09, 12:41 pm
1. Wide Chest Flys; 3x12@10 (*Added Weight)
2. Bench Press; 3x6@165 w/1 Drop Set
3. DB Incline Press; 3x7@45 w/1 Drop Set
4. Decline Bench Press; 3x8@145 w/1 Drop Set
5. Incline Bench Press; 3x9@105 w/1 Drop Set
6. Hammer Chest Press; 3x10@140 w/1 Drop Set (*Added Rep)

1. Tricep Kickbacks; 3x10@20
2. Tricep Pushdowns; 3x17@7
3. Seated Dips; 4x12@140
4. Narrow Bench Press; 3x7@95

Great Tricep Pump - Felt Great

QUESTION.......
Adding Drop Sets impacted (reduced) my ability w/Weight/Reps as I went thru the Workout
am I better off NOT doing them and going heavier on the base workout??
I like the pump and burn they create but am I hurting my overall workout??

Thanks

Cardio; Ellipitcal 30m - 522 Calories

Firedrake
05-11-09, 8:23 pm
. . . the only way to answer that is to see what happens to your numbers next time -- it may be that the extra effort this time gives you more strength in the next session.

Steve101
05-11-09, 9:07 pm
Good Answer I will do a Little Experimenting and see what happens.

weedlewott
05-12-09, 2:52 am
Great stuff in here as usual Steve. You're starting to make me look bad.

Steve101
05-12-09, 12:12 pm
Weedlewott I don't think I'm going to catch your numbers but I'm trying.

LEGS/ABS

I love Leg Day because my heart gets going and I'm sweating into my third set of squats.

1. Dumbell Step-Up; 3x10@25
2. Machine Squat; 4x15@200
3. Leg Press; 4x12@290
w/More Confidence in my Legs I'm Increasing the Weight - 300+ Next Week

4. Calf Press; 4x20@16
Maxed Out Machine Weight - Switching to a Different Machine so I can Increase Wgt

5. Leg Raises; 4x10@7
6. Glute Extension; 4x8@10
7. Leg Curl; 3x8@80

ABS; Crunches/Leg Raises/Machine Crunch


I also Ran the Rack again for Dumbell Curls - Arms feel good so I'm trying to
Increase the Work on them each week

After 11 Weeks of Lifting Weights I'm waking up without the Joint Pain that I had when I first Started. Muscles Hurt Like Hell but I love that feeling

'C' Huck
05-12-09, 1:11 pm
Weedlewott I don't think I'm going to catch your numbers but I'm trying.

LEGS/ABS

I love Leg Day because my heart gets going and I'm sweating into my third set of squats.

1. Dumbell Step-Up; 3x10@25
2. Machine Squat; 4x15@200
3. Leg Press; 4x12@290
w/More Confidence in my Legs I'm Increasing the Weight - 300+ Next Week

4. Calf Press; 4x20@16
Maxed Out Machine Weight - Switching to a Different Machine so I can Increase Wgt

5. Leg Raises; 4x10@7
6. Glute Extension; 4x8@10
7. Leg Curl; 3x8@80

ABS; Crunches/Leg Raises/Machine Crunch


I also Ran the Rack again for Dumbell Curls - Arms feel good so I'm trying to
Increase the Work on them each week

After 11 Weeks of Lifting Weights I'm waking up without the Joint Pain that I had when I first Started. Muscles Hurt Like Hell but I love that feeling

Yours is looking solid as well my friend...I'm glad somebody likes leg day...hahahah

Steve101
05-13-09, 2:28 pm
Wednesday...........219.8 finally broke the 220 Barrier

Cardio/Forearms Today

20m Rowing Machine
20m Bike
20m Elliptical

Wrist Curls (Regular and Reverse)
Also incorporated Reverse Barbell Curls which was great for the Forearms
after doing the Wrist Curls

Going back tonight for some more Cardio.

Firedrake
05-13-09, 2:38 pm
Crap, I need to get busy to catch up with you. I was at 229 yesterday -- I've been as low as 223, but slipped back up. My waist, on the other hand, keeps shrinking. I was buying size 40s in February, but bought 38 jeans and shorts a couple of weeks ago. 36 inches, here I come!

Seriously, that was good cardio today -- I was doing cardio hell this morning, myself.

Steve101
05-13-09, 8:42 pm
Breaking 220 Was just a Start.........
First I have to make sure I stay under 220 and then Go Lower

Hit Cardio again Tonight;
10m Stationary Bike as a Warm Up
15m Rowing Machine
30m of Hard Cardio on the Elliptical (522 Calories Burned)

Tomorrow; Shoulders/Abs-Cardio-Walk

weedlewott
05-14-09, 1:49 am
Dude... You and this cardio. Ridiculous. That's some serious work all the way around in the gym brother. Impressive. Especially for someone your age who is just getting back into the swing of things. I must say that i'm humbled by your drive and progress. I hope to make the kinds of improvements on my numbers as you have done Steve. Keep doing what you do.

Steve101
05-14-09, 10:28 pm
Much Appreciated I'm Working Hard at it.

Shoulders/Abs
*My shoulders were aching at the end of the workout - Great to finish them off with DB Presses. As I get more into this and read more and more I have been able to make the workouts my own. I'm actually starting to understand this,,,A Lot to Learn and I do appreciate everyones help.

Military Press; 3/10@7 w/1 Drop Set (Added an Extra Rep to the Sets)
Shoulder Shrug; 3/10@270 w/1 Drop Set (Added 20lbs)
Upright Row; 4/7@90 (Added Extra Rep)
Lateral Raises; 4/8@20
Front Raises; 4/8@20
Dumbell Presses; 3/8@35
Last Week I had done Sets of 6 - The First Two Sets I banged out 8 the Last Set
I got to 4 and then I Failed - I then Dropped down to 25lbs and did 6 More.

Felt so great going to failure - I wish I could have discovered weight training years ago...
every hour I spent on the Driving Range could have been so much better spent in the gym.

Abs
Crunches - Leg Raises - Mountain Climbers - Bar Swing - Machine Crunch - Leg Raises
I hit High reps on three of these exercises.

I then went Crazy on the Cardio (morning/afternoon/night)- Burned over 1,500 calories

Steve101
05-15-09, 10:32 am
Back - Biceps

--------------------------------------------------------------------------------
Great Workout Lots of Energy.
Every exercise I did today I could feel that I was doing better than the week before
just a great feeling

Back;
1. Lat Pulldown; 3x9@8 w/1 Drop Set at the End
2. T-Bar Row; 3x8@70 w/1 Drop Set at the End
3. Assisted Chin-up; 3x7
4. Narrow Grip Seated Row; 3x8@6 w/1 Drop Set at the End
5. Seated Machine Row; 3x8@180 w/1 Drop Set at the End
6. Wide Grip Seated Row; 3x7@6 w/1 Drop Set at the End
7. Deadlifts; 3/5/135

*everyone talks about Deadlifts being new to weightlifting I have stayed away from them.
after reading so much about them I figured I would give them a try
Really Enjoyed them it clearly works the Legs/Back/Forearms
Used Light Weight/Few Reps as a "get to know" you set
Next Week I'm going to up the weight by at least 50lbs and see how that feels.


Biceps;
1. Hammer Curl; 3x9@35 w/1 Drop Set at the End
2. EZ Bar Curl; 3x8@60 w/1 Drop Set at the End
3. Low Single Cable Curl; 3x7@3
4. Double Cable Curl; 3x7@4
5. Cable Rope Curl; 3X7@5

**43 Sets.

Cardio - Stationary Bike; 30m 244 Calories
Back this afternoon for more Cardio

Steve101
05-15-09, 5:13 pm
Banged out some more Cardio - Burned over 1,000 Calories for the Day.
When I went back I did a couple more sets of Deadlifts and I ran the Rack (Starting at 40lbs) for DB Curls.............I'm Addicted

On Fridays when you hit all your workouts it provides such a sense of accomplishment.
Back tomorrow for Cardio

Firedrake
05-15-09, 5:52 pm
Boy, you must have more free time than I do, AND more energy <grin>.

Great work!

Steve101
05-16-09, 4:34 pm
Cardio/Abs/Forearms

Elliptical 40m
Stationary Bike 10m
50m Walk

Crunches - Leg Raises - Machine Crunches

Wrist Curls
Reverse Wrist Curls
Reverse Barbell Curls

Going back at 5:00 for another 40m of Cardio - Hopefully something Decent will be on TV.
Cardio is just so F'ing Boring.

Steve101
05-20-09, 10:16 pm
Started Back to Work on Monday and I'm hitting the ground hard and fast getting some
great results at work.

I'm also Keeping up with my workouts.
Monday; Chest/Triceps
Tuesday; Legs
Wednesday; Cardio

Killed them all - I'm loving the results I'm seeing - 218.6 Today on the Scale!
Getting up tomorrow at 4:30 (just like Mon/Tues) to hit Shoulders.

I saw Colin Powell speak at an event last night - The guy was the Balls.
He spoke about how important it is that we help each other and it made me think of the forum and how everyone supports each other in their efforts to get where they want to be.

weedlewott
05-21-09, 2:23 am
Stayin updated on here Steve. Keep up the good work man. Don't let the job knock you off your grind.

Steve101
05-21-09, 6:59 am
Thanks!
Nothing is going to derail me from my mission!
Hit Shoulders this morning - the Burn came much later in the workout than last week which I'm taking as a sign that i'm getting stronger.

Cardio Tonight

weedlewott
05-24-09, 1:20 am
What kind of a weight scheme are you running there Steve-O? Are you sticking to what you were donig a few weeks ago, or have you gone up in everything? Just curious. The late burn is always good. That just means that you get the pump later in the game and can go for longer imo anyway. What's the poundage now a days? You still at about 218?

Steve101
05-24-09, 11:08 am
I'm at 218 and dropping but at the same time getting harder it feels awesome.
I'm continuing to bump up either the weight I'm moving or the number of reps on a consistent basis. In some cases where I was overreaching on reps and using bad form to hit my numbers I'm now cranking out 8 solid reps.

Assisted Chin Ups I banged out 3 sets of 7 with a 100lbs of assistance "easily" feeling the improvement week to week has been so rewarding.

Because of time in the mornings I just did Back on Friday and Biceps on Saturday and I liked that much better I was able to do more sets and more reps during Biceps then when I did them after Backs. Plus that way I don't have two days off in a row just didn't like not lifting two consecutive days.

Worked Deadlifts into Back day on Thursday - Light Weight an "embarrasing" 135lbs but I had a lot left in the tank to get that number up quick - I'm just trying to be safe and see how I felt the next day. (no issues)

Being in Sales Confidence is such a big part of the game.......Weight Lifting is such a BOOST.

Hitting the gym today for a long cardio session.

weedlewott
05-27-09, 2:18 am
Light Weight an "embarrasing" 135lbs

Brother, if it's what you can do, then it's never embarrasing.

'C' Huck
05-27-09, 9:16 am
Brother, if it's what you can do, then it's never embarrasing.

That's right weedlewott....I know I am still on the light weight side of some exercises but I am gradually building up. I look back a month ago and see big gains so I know in another month i'll hopefully be double that....and so on.

Just hang in there bro...it's getting there!

weedlewott
05-28-09, 8:27 am
Droppin in for an update. You stayin on the grind man?

Steve101
05-29-09, 6:38 am
Work and the GF traveling got in the way this Week;
Monday - Chests "Missed Triceps"
Tuesday - Legs
*Best Leg Workout to Date - Leg Pressed 340 for 3sets of 10 (PR)
I was still feeling the hurt until yesterday afternoon
Wednesday - Cardio
Thursday......"Missed Shoulders"

Tonight I need to Hit; Shoulders/Back
Saturday; Biceps/Triceps
If I accomplish that I will be back to even for the week and I WILL GET IT DONE!!

New Low Weight Today.........217.6 Fucking "A"

I'm loving this....this week was a Test to see if I'm going to stcik with this while
getting it done at work and I have No Doubt that I will.


I do have to hit some Golf Balls this weekend - Lots of Client Golf coming up........I am going to have to learn to play with sore arrms/legs/chest etc.....I'm not giving up the workouts!

'C' Huck
05-29-09, 8:30 am
Work and the GF traveling got in the way this Week;
Monday - Chests "Missed Triceps"
Tuesday - Legs
*Best Leg Workout to Date - Leg Pressed 340 for 3sets of 10 (PR)
I was still feeling the hurt until yesterday afternoon
Wednesday - Cardio
Thursday......"Missed Shoulders"

Tonight I need to Hit; Shoulders/Back
Saturday; Biceps/Triceps
If I accomplish that I will be back to even for the week and I WILL GET IT DONE!!

New Low Weight Today.........217.6 Fucking "A"

I'm loving this....this week was a Test to see if I'm going to stcik with this while
getting it done at work and I have No Doubt that I will.


I do have to hit some Golf Balls this weekend - Lots of Client Golf coming up........I am going to have to learn to play with sore arrms/legs/chest etc.....I'm not giving up the workouts!

At a BOY!!....hang in there. I'm the same way this week. I missed Shoulders and Tri's this morning. I'll hit them later this afternoon. Looking good on that weight bro!

Steve101
05-31-09, 7:37 pm
**217lbs. Today......Looked so SWEET on the Scale.....

June 1/2009 that means I have Seven Months to hit my Goal
to be under 200lbs on December 31/2009. I think that is very realistic goal
of 2.5lbs per month.

I also want to crank up the Volume on My Weight Training.
It's hard to set goals since I dont have a clue on what pct increases I can expect.
(obviously related to how hard I work)
So I'm setting a simple goal of hitting all my workouts and working my ass off.

In my first 12 weeks of weight training I have seen/felt some great changes.
Lost 7 lbs
More Definition on My Arms
Chest is Tighter
Love Handles/Gut way down
Clothes fit better
I have cut way back on Soda/Candy (my stress food)
it's good to be Hungry for real food.

The best feeling continues to be on Saturday morning after I finish my workout..
I have such a sense of accomplishment when I hit all my Weight Workouts for
the Week.

My Long Term Goal is still to hit 225 on the Bench for 3 Sets
and to be able to order that Animal Shirt

weedlewott
06-01-09, 2:23 am
You wanna know what you can do? You can order an Animal hat. haha. That way you've got some motivating ass Animal gear and you didn't break a promise to yourself. Excellent work with the weight loss Steve. I'm really glad to hear it's coming along nicely.

Steve101
06-07-09, 11:08 am
216.6,,,,,,,,,,,Haven't Seen that Number on the Scale in Years.
Feels so Great I have been carrying around 224 for about three years and the Cardio I was doing did nothing.

Killed My Leg Workout Tuesday Hit PR's in 6 of the 8 Workouts - I felt like Firedrake
Had work events Three nights in a row so I piecemealed together my workouts
Hit SHoulders yesterday - Back and Biceps Today.

Played Golf Thursday with Clients - Just felt so good at this weight...........
Made 9 Pars - Played Well which is always good in front of clients
Best Part - Normally my Back and Legs would Hurt after Playing - Absolutely No Back Pain and my legs felt great - No Doubt directly related to my weight workouts.

Firedrake
06-07-09, 1:24 pm
Great news, Steve! I know how it feels to watch the scale (and the waist size) go down!

Keep pushin' it!

NJC_Manhattan
06-07-09, 1:55 pm
Long time since I've been in here. Great to see things are still going well.

'C' Huck
06-08-09, 7:18 am
216.6,,,,,,,,,,,Haven't Seen that Number on the Scale in Years.
Feels so Great I have been carrying around 224 for about three years and the Cardio I was doing did nothing.

Killed My Leg Workout Tuesday Hit PR's in 6 of the 8 Workouts - I felt like Firedrake
Had work events Three nights in a row so I piecemealed together my workouts
Hit SHoulders yesterday - Back and Biceps Today.

Played Golf Thursday with Clients - Just felt so good at this weight...........
Made 9 Pars - Played Well which is always good in front of clients
Best Part - Normally my Back and Legs would Hurt after Playing - Absolutely No Back Pain and my legs felt great - No Doubt directly related to my weight workouts.

Looking good Steve....that goal is just around the corner! Keep up the good work bro. I'm anxious to see you hit it!

Steve101
06-08-09, 9:57 pm
Chest and Triceps - 31 Total Sets.
Then 20 Minutes of Cardio.

The quick jump every workout in Reps and Weight seems to have disappeared (except for my leg workouts)......now I'm grinding for each improvement. I knew the improvements were coming to easy - Now it's time to earn them.......

charlievanriper
06-08-09, 10:14 pm
Keep on keeping on Steve you'll get thier.

'C' Huck
06-09-09, 7:52 am
Chest and Triceps - 31 Total Sets.
Then 20 Minutes of Cardio.

The quick jump every workout in Reps and Weight seems to have disappeared (except for my leg workouts)......now I'm grinding for each improvement. I knew the improvements were coming to easy - Now it's time to earn them.......

Yep...that's about where I am as well. I was adding weight and then all of a sudden it sort of came to a hault. You are exactly right...time to put the work in and get it done. Now your muscles are ready for the weight you aren't use to. Go get 'em brother!

weedlewott
06-09-09, 8:01 am
Chest and Triceps - 31 Total Sets.
Then 20 Minutes of Cardio.

The quick jump every workout in Reps and Weight seems to have disappeared (except for my leg workouts)......now I'm grinding for each improvement. I knew the improvements were coming to easy - Now it's time to earn them.......

It's time to change up the routine too. Gains are gonna get slower now, so don't freak out or get discouraged. Do work and break yourself off every day.

Steve101
06-09-09, 10:24 pm
I'm looking forward to the Challenge of working through this. Based on everything I had read I knew the Plateau was coming.....now its time to go to work. Getting past it will be more mental than physical - that positive feedback of more weight/more reps was addictive and provided such a sense of accomplishment. It was the reward for the work.
At least Legs is still providing that feedback...

Killed Legs Today;
1. DB Step-up 1-35-25
2. Hack Squat 4-15-240 (Up 10lbs)
3. Leg Press 4-12-350 (Up 10lbs - 1 More Rep)
4. Calf Press 4-25-16
5. Leg Extension 4-8-11 (Increased Wgt)
6. Leg Curl 4-11-7 (Increased Rep)
7. Leg Reverse Curl 3-10-8

Abs
__________________________________________________ _____________________

Agreed I need to change my workout - time to do some homework!
I'm looking into High Reps - Low Weight for a Week but it just doesnt feel like the right thing to do.

Steve101
06-15-09, 9:56 pm
Hit All My Workouts to finish off Last Week.

Tonight I brought a new attitude to the gym trying to work past my plateau...
Tried to Stop thinking like a business man and more like an animal - it absolutely worked I got a few more reps in on the majority of my workouts. Felt Great.

I need to keep that focus

Steve101
06-17-09, 10:41 pm
LEGS TONIGHT; Some Great PR's

360 on the Leg Press for 4 sets of 15
250 on the Hack Squat for 4 sets of 15
Legs is still the best day of the week for me.

After seeing my results my girlfriend has expressed an interest in Weight Training so I bought her a book - it would be great if she would get into it.

Steve101
06-19-09, 11:11 pm
Shoulders; Good Burn

Military Press; 3x8@8
Shoulder Shrug; 3x10@270
Upright Row; 4x7@90
Lateral Raises; 4x8@20
Front Raises; 4x9@20
Dumbell Presses; 3x6@35

Good Workout - Hit 20m Cardio to Finish it Off

Missed Back workout this week - Work Events
Will make it up tomorrow or Sunday

Firedrake
06-20-09, 1:57 am
Very nice! Keep pushin' -- we gotta keep showing these kids how it's done!

weedlewott
06-20-09, 3:28 am
Very nice! Keep pushin' -- we gotta keep showing these kids how it's done!
x 2
always willing to learn.

Steve101
06-21-09, 11:34 am
We volunteered Saturday to help an architectural firm enter an Art Competiton - The bought 16 Doors and they wanted to Bury them in the Ground to make a jungle gym for kids............our carpenters were amazing working with the young architects.

The Job of augering the 32 holes fell to me and a young architect,,,,,Rocks everywhere what a hard job. The only way I made it through was because of the weight training I have been doing.

I never thought the work I have been doing would help me in real life but it did and it felt great being able to work for 4-5 hours straight keeping up with the young ones at the age of 47.

Looking to do some light cardio today

NJC_Manhattan
06-21-09, 12:12 pm
Good work man. Keep it up

Steve101
06-22-09, 10:11 pm
Back Today......

Deadlifts; 3x7@155. (Added Rep)
Lat Pulls
Chin Ups
Cable Rows
T-Bar
Machine Row

Good Workout - Back was still sore from Saturday.
Girlfriend started her first Weight Workout - She Loved It.

Looking to Change My Workout This Months Muscle Fitness Looks like it has an interesting workout - Multiple Days for each Body part. I'm going to take a look and make the change for next monday

Steve101
06-23-09, 10:30 pm
Hammer Curls 3x9@35 (Felt Great Powered thru it)
EZ Bar Curl 3x10@60
Single Cable Curl 3x9@3 (Extra Rep)
Double Cable Curl 4x14@3 (Two Extra Reps)
Cable Curls 3x10@5
Reverse Curl 3x8@30

Tried to Run the Rack from 35 Down but I had nothing left - Loved it

DJBrujah
06-24-09, 12:39 am
Awesome arm work man! Took me a while to find your journey, but consider me subbed! Keep up the solid work.

noend
06-30-09, 10:52 am
you still with us brother?

Steve101
07-02-09, 9:19 pm
Absolutely.........Been Crazy Busy at Work but Killing My Workouts
I have changed my routine to get off this damn plateau..I'm on Day 4 and its Exhausting.
I'm taking that as a great sign that it is effective.

Hitting Chest - Back - Shoulders - Traps - Abs; Monday/Wednesday/Friday
Hitting Quads - Hamstrings - Triceps - Biceps - Calves; Tuesday/Thursday/Saturday
Varying Exercises and Rep Counts.
I'm going to do this for July and go back to my original workouts.
I'm also hitting Cardio heavy.

Firedrake
07-03-09, 1:38 am
Change is good. Change that'll break a plateau even better. Good luck with that routine!

DJBrujah
07-03-09, 11:57 am
Good luck with the new routine Steve! Looks like a whole lot of work, but hard work absolutely pays off. Stay focused!

Steve101
07-03-09, 3:00 pm
Thanks.........Technically I'm hitting my body parts for the same amount of sets that I normally would do in one day but now I'm doing it over three workouts. What I like is as an example for Chest Monday is 6/8 Reps - Wednesday is 10/12 reps - Friday is 15/20 Reps. On the Longer Reps counts I can really feel the exact body part I'm working out....with the heavier weights I don't feel it as much.

It has been a bitch getting the routine right - figuring out the reps and the weights to use and using new machines that I haven't dome before.
Next week I can just focus on the Workout.


Dragged my ass home last night and I almost convinced myself to take a day off.........but I got to the gym and got my workout in..Great sense of accomplishment when you overcome your insides telling you your tired and need a day off.

Hope everyone enjoys the 4th!

Steve101
07-17-09, 6:58 pm
Always good to get a little positive feedback.........for Working Hard
(My new routine is working well)

I was waiting for a machine last night so I walked over to the Cable Machine and
I grabbed the Close Handles on the Cross Beam.....I lifted myself up and my head over the beam.......47 years Old and I have never been able to lift my body weight.

It was Only One REP (I do know how ridiculous this sounds) but it felt great.

I have a long way to go......but the Journey is on its way

DJBrujah
07-17-09, 7:02 pm
Always good to get a little positive feedback.........for Working Hard
(My new routine is working well)

I was waiting for a machine last night so I walked over to the Cable Machine and
I grabbed the Close Handles on the Cross Beam.....I lifted myself up and my head over the beam.......47 years Old and I have never been able to lift my body weight.

It was Only One REP (I do know how ridiculous this sounds) but it felt great.

I have a long way to go......but the Journey is on its way

That's awesome man! You SHOULD be excited! I've never been able to do a pullup (luckily they didn't make us do them in the Navy). I might be able to do one now, I haven't tried in a long time, but if I can, I would be pretty damn excited about it as well. Keep up the awesome work! Glad to see you're still killing it.

Steve101
07-17-09, 7:25 pm
Thanks I appreciate the Support....Its been 3 1/2 Months of Weight Training and it feels good to see the results.