MY JOURNEY TO 50 (Part 2) [Archive]

Steve101

10-04-09, 6:30 pm

I'm 47 Years Old - Started Lifting in March Started a New Job in May so I got somewhat sidetracked on my first Jouney. I wanted to start fresh I'm sure I'm not the first to create a new journey and I won't be the be the last. It's what you do when you get knocked down that matters.....

I have still been lifting since March just not as consistently as I need/want it to be.
I got my girlfriend into weight lifting and now she is hardcore which helps when it comes to having the time and motivation to lift. She is looking into some fitness competitions.....I just want to get in better shape and bench 225...that was the goal in March and it remains the goal.

I have seen some great improvements in Strength....my issue is my eating habits.
They simply suck....I have finally figured out that I can't out lift - out cardio my bad habits.
I need to cut out the soda and junk food and get to work.

I'm 6'-1" 220 Lbs.......My Goal is to get down to 190 lbs

My Spilt;
Monday - AM Cardio - Chest/Back/Shoulders - Cardio
Tuesday - AM Cardio - Biceps/Triceps/Legs - Cardio
Wednesday - AM Cardio - Chest/Back/Shoulders - Cardio
Thursday - AM Cardio - Biceps/Triceps/Legs - Cardio
Friday - AM Cardio
Saturday - AM Cardio - Chest/Back/Shoulders
Sunday - AM Cardio - Bicep Blast

Total Set Count per workout is 25-30
I vary the Weights/Exercises/Rep Counts for Each Workout
I'm going to stick with this for October/November and then go back to
one body part per day in December

Steve101

10-07-09, 1:48 pm

Got through a 3 Day Conference without to much trouble in regards to food,,,,,,I was able to squeeze in some workouts at the Bay Club in Portland Maine.........back to the Routine tonight lookinh forward to it.

Steve101

10-07-09, 4:59 pm

Tonights Workout;

Decline Bench Press - 4s/12
Incline Bench Press - 4s/12

One Arm Dumbell Row - 4s/15
Staright Arm Lat Pull - 4s/15
T-Bar - 3s/7

Shoulder Press - 4s/10
Upright Row - 3s/8

Assisted Chin Ups - 1s/4

Abs

Cardio

Steve101

10-07-09, 8:48 pm

Solid Workout
1. Extra Reps on Decline Bench
2. Added 10lbs to the Incline Bench
3. Added 5lbs to One Arm Dumbell Row
4. Extra Rep on Assisted Chin Up

MassDestruction

10-07-09, 8:51 pm

good work brother, keep pushing and you will get to your goal. DON'T QUIT

Steve101

10-08-09, 5:42 pm

MassDestruction

10-08-09, 8:06 pm

Thanks I appreciate support.

I really felt the hurt from adding weight to two of my workouts last night
not sure there is a better feeling in the world. I realize I need to push myself harder
I wasn't increasing the weight/rep over the last 3-4 weeks just going thru the workouts.
I'm done with that I'm going hard.

This morning 30 Minutes Cardio (Elliptical)

Tonight;

Leg Extension 3s/20
Lying Leg Curl 3s/15

Close Grip Bench 3s/10
Seated Dip 3s/8
Tricep Kickbacks 3s/15

Incline DB Curl 3s/10
Barbell Rack 30/25/20/15 2 Sets for Each
Low Cable Curl 4s/12
Barbell Curl 3s/8

Cardio

Nice bro...it you are getting too sore, make sure you are getting enough BCAAs. I love working legs but i hate arms...
Everyone has those days where they go through the motions, its better than skipping out. Just make sure they don't happen to often...

Steve101

10-10-09, 10:22 am

MassDestruction

10-10-09, 11:14 am

220.4 This morning - Three day Weekend lots of time to Workout.....I need to have a solid weekend and get below 220 and Stay There!

Saturday - Chest Back Shoulders - Cardio and a Walk
Sunday - Biceps/Triceps/Deadlifts - Cardio
Monday - Chest Back Shoulders - Cardio and a Walk

Hey bro, have you tried doing straight fat burn cardio/steady-state h/r? You find 65% of your max h/r and keep it there for at least 45 mins, and hour is better. I either do the stair climber or incline walking on the treadmill...just an idea. Hope you kill it this weekend

Steve101

10-10-09, 4:21 pm

I usually go 30 minutes on the Elliptical at 65pct every am and then 30 minutes at night - my goal for next week is to get up earlier - 4:30 and grab an extra 15/30m of cardio.
I appreciate the suggestion.

Today;
2 Mile Walk

31 Sets of Chest/Shoulders/Back
Increased Weight on; Incline Flys/Bench Press/Lateral Raises/Front Raises
Increased Reps on Reverse Lat Pulldown

9 Sets of Abs

At the end of the Workout I did One Set of Snatch Lift (not sure what the real name is)
to an Overhead Press. I want to do One Set of a compound exercise at the end of each workout.

60 Minutes of Cardio

Steve101

10-11-09, 6:34 pm

Sunday 10/11;

20 Sets; Bicep Workout - Added Straight Bar Cable Curl to my workout based on an article in REP and I really liked it - It's in the workout to stay

60 Min Cardio; Elliptical and Bike

MassDestruction

10-12-09, 8:50 am

Sunday 10/11;

20 Sets; Bicep Workout - Added Straight Bar Cable Curl to my workout based on an article in REP and I really liked it - It's in the workout to stay

60 Min Cardio; Elliptical and Bike

Nice, i like cable curls, i like the resistance you get...i do 21's with the cable like once a month. Awesome Cardio bro...Nice work on the weekend man...keep pushing you stay below 220 all weekend?

Steve101

10-12-09, 3:30 pm

219 This morning now I need a Solid Week.

This Morning; (Spent Extra Time with the Day Off)
Chest - 17 Sets
Back - 12 Sets
Shoulders - 9 Sets
Snatch/Shoulder Press - 1 Set
Assisted Chin-up - 1 Set

Abs

Cardio - 70 Minutes

Hitting Cardio Tonight - The Girlfriend is lifting tonight so I'll have plenty of time for more Cardio.

Steve101

10-13-09, 10:44 pm

Legs - Triceps - Biceps Today

3 Sets Hack Squat - Added Reps
3 Sets Leg Press - Added Reps
3 Sets Deadlift

Seated Dip - Added Reps
Dumbell Kickbacks - Added Weight/Rep

Curls - 15 Sets (Added Two Sets of 21's with a Barbell)

30 Min Cardio - This Morning
40 Min Cardio - Tonight

Steve101

10-14-09, 7:15 pm

My Legs feel the Workout from Last Night - I Love Leg Day for the Soreness it brings.

This morning 30m Hard Cardio
Chest/Back/Shoulders Tonight w/of course More Cardio.

Doing better on my eating - Need to Finish the Week Strong

charlievanriper

10-14-09, 7:18 pm

219 good job, I love to see progress.

MassDestruction

10-14-09, 7:36 pm

widdlewade44

10-14-09, 7:40 pm

Finish the week strong brother, nice log.

Kevin
widdlewade44

C.Coronato

10-15-09, 10:22 am

Added reps = progress. Thats great man. Keep it up.

Steve101

10-15-09, 10:58 pm

Thank you - All the support is Greatly appreciated.

Last Night - Solid Workout
Added Weight and Reps to Multiple Exercises
Went from 40 Lbs on One Arm Dumbell Rows to 50 Lbs and did the same number of reps.
Pushing Myself much Harder than I was in the last several months as I gain confidence and realize my 47 year old body can take it.

I'm still sore from Leg Day on Tuesday- Hard to explain to people that don't lift why I was walking around today the way I am from basically 10 Sets of Leg Exercises that I did two days ago.

I was suppose to have today off (work issue) and workout Friday instead but I ended up at the Gym and did 60m of really Light Cardio which seemed to help my soreness and I did some light bicep workouts.

Friday; Cardio/Legs-Triceps-Biceps

Saturday; Cardio/Chest-Back-Shoulders

The Girlfriend is away until Sunday so I can punish myself with extra sets and extra exercises.

Steve101

10-17-09, 10:59 pm

Saturday;
Legs - Biceps - Triceps - Cardio

Leg Extension - 4 Sets/Aded Weight
Lying Leg Curl - 3 Sets/Added Weight

Close Grip Bench - 3 Sets/Added Weight
Seated Dip - 3 Sets/Added Reps
Tricep Kickbacks - 3 Sets Added Reps

Incline DB Curl - 3 Sets
Barbell Rack 30/25/20/15 - 4 Sets
Low Cable Curl - 4 Sets
21 Curls - 2 Sets (Love the Pump that these provide)
Long Barbell Curl - 3 Sets/Added Weight

Clean/Press - 1 Set/Added 2 Reps

90 Minutes of Cardio.

Solid Workout - Continuing to Push the Weights Up and the Reps where I can.

MassDestruction

10-18-09, 12:30 pm

Hollow

10-19-09, 12:32 pm

Workouts are looking solid Steve101.

Steve101

10-19-09, 6:09 pm

Thanks I'm really pushing myself now and it feels great.
Sunday was a Day Off but I ended up at the Gym because the weather sucked.

90 Minutes of Cardio

Ended up watching a guy do a Romainia Deadlift to a Clean to a Press
I'm trying to do full body exercises after each workout so I tried it and will
be adding it to my workouts.

I then ended up doing straight Romanian Deadlifts
Did Two Sets @ 135 for Six Reps
Then I added 20 lbs and did another 3 Reps
Then I said F'it I have more capacity so I went to 175 and did 3 Reps.
Felt Great......

Steve101

10-21-09, 6:18 pm

Monday;
Chest - Back - Shoulders
(28) Sets
Added Weight to 5 out of the 8 Exercises and Added Reps to 2 of the other Exercises
Abs - 8 Sets

Tuesday;
Legs - Biceps - Triceps
(28) Sets
Added Weight to 2 out of the 10 Exercises and Added Reps to 4 of the other Exercises

I continue to make great gains and push myself to add Weight and Reps.

Steve101

10-22-09, 10:15 pm

Thursday;
Legs - Triceps - Biceps
(34) Sets Great Workout tried a couple of changes.
Liked the Seated Leg Curl better than the Lying Leg Curl
Tried the Tricep Pushdowns with a Bar - still prefer the Dumbell Kickbacks.

60min Cardio

Steve101

10-25-09, 9:57 am

Friday - Saturday; Cardio and more Cardio

Sunday; Heading to the Gym for Bicep/Forearm Day
Looking for (30) Sets and 60 Min Cardio.

Steve101

10-25-09, 7:35 pm

Sunday;

30 Sets. Great Pump the 2 Sets of 21's were a great way to finish the workout.

Purchased some Fruit Cups and Cottage Cheese to start bringing for Meals and Snacks at Work. I'm doing the Cardio and I'm Lifting 5 Days a Week........Last Piece of the puzzle is my diet. I need to pull it together.

Firedrake

10-26-09, 7:46 pm

Get it done, Steve -- as we get, um, "more mature" (I refuse to use the "O" word unless it's "Olympia"), we need to plan a little better to get all the nutrients we need for the strain we put on our bodies. I've been carrying my meals for months now, and never get asked out to lunch at the office. . .

Steve101

10-27-09, 3:52 pm

I have packed a cooler for the last two days to bring to work and I now understand the value it brings to having a healthy diet. I've only been reading about it for years it finally has sunk in.

Great Workout Last Night - Chest/Back/Shoulders
Increased Reps in the majority of Exercises which is me really pushing myself hard to get an extra rep each time even if it's only 1 extra rep in the entire set of 3.
I brought my bench to 155 for 4 Sets of 5 - The 20 Reps was 3 better than last week.
My goal since March has been to do 3 Sets of 8 with 225.........
I'm guessing that's about 18 months away the beauty of weightlifting is that it's out there as long as I put the time and effort in.

Going to an NPC Event this Saturday in Boston to watch and learn.....
I'm considering starting to work towards competing in the Masters Class when I reach 50.
My girlfriend wants to go as well she has made incredible gains in the last three months she loves the definition that weightlifting has brought to her body. I'm trying to get her to consider competing in the figure class.

weedlewott

10-27-09, 3:57 pm

Found it...

Steve101

10-27-09, 4:02 pm

Hey great to have you back - your support is always appreciated.

Firedrake

10-27-09, 4:49 pm

Enjoy the contest -- I know the first one I went to last December was an eye-opener! I'm planning on competing next July.

Steve101

10-27-09, 5:00 pm

You are on a good path my friend I saw your picture from a year ago and now - amazing transformation!! I can't wait to see the pictures before your show!

Firedrake

10-27-09, 5:09 pm

You are on a good path my friend I saw your picture from a year ago and now - amazing transformation!! I can't wait to see the pictures before your show!

::chuckle:: Neither can I!

Steve101

10-27-09, 9:44 pm

Legs/Triceps/Biceps - 31 Sets
Great Workout felt real Solid it's amazing what eliminating 36-48oz of Mountain Dew a day can do to your energy level particularly when you replace it with chicken/cottage cheese/fruits/vegtables....cooler is packed for tomorrow.

Increased Weight or Reps in 10 of the 12 Exercises
Cardio - 7 Miles

Next Two Nights I have events for work going to have to scramble to get my workouts in.
Sucks!!

Steve101

10-31-09, 2:55 pm

Friday; Legs/Triceps/Biceps - 35 Sets
Saturday; Chest/Back/Shoulders - 32 Sets

Cardio for the Week; 42 Miles with This Afternoon and Sunday to Go
Should be easily over 50 Miles - Combination; Elliptical/Bike/Treadmill

Week Highlights;
Increased Rep or Weight on Majority of Workouts
Greatly Improved My Diet bringing a Cooler to Work
Had Two Work Events that I worked around with my Diet and Workout

Making Great Strides with My Workouts; Got my Bench up to; 165
for Reps of 4.2.2.2 I then did 7 Reps @ 135.

Steve101

11-01-09, 11:21 am

50 Miles of Cardio this week with Today to Go.....Should be able to get another 8 miles in.
Started tracking my miles this week I went harder because I was tracking it.

Bicep Day Today looking for 25-30 Sets. Love the pump at the end of the Workout.

I put 225 on the rack and put the safeties in place......I got it halfway down and back up once.....It then dropped to the safeties and it wasn't moving. I figure if I improve 10lbs on my bench every two months (seems reasonable) that I will be benching 225 in a year.
It's out there........I just need to keep working.

Steve101

11-01-09, 5:17 pm

Got to 60 Miles of Cardio for the Week
Biceps Today - 23 Sets and some Ab Work.
Great Week of Work.

Packing the Cooler tonight for Tomorrow's Meals.

I'm considering Buying Animal Cuts - anyone with recent success with the product??

Steve101

11-01-09, 5:59 pm

Just Updated All My Workouts for Next Week; I Did 178 Sets Last Week.

It will be interesting to see if I can increase the weight or reps in the majority of the workouts this week like I did last week. Looking forward to going hard and having another solid week of eating.

Steve101

11-03-09, 10:18 pm

Monday/Tuesday Night Workouts - 58 Total Sets
Still increasing my reps and weights in the majority of the workouts.
8 Miles of Cardio on Monday
9.3 Miles of Cardio Today

Energy Levels are low as I get use to the elimination of all the caffeine I have been
having every day for years

Steve101

11-06-09, 10:08 pm

Weight; 218
Great Workout Thursday - 32 Sets; Legs/Biceps/Triceps
Tonight - Light Cardio

Goal Remains; 205 on 1/1/09
I have cut my weekly Caffiene intake to a 1/3 of what I typically have and I have
cranked up the protein

Steve101

11-08-09, 12:51 pm

Heading to Turks and Caicos on December 12th for some R+R.
I have 4+ Weeks to Burn off as much Fat as possible.

Today; Walk/Biceps/Cardio

Firedrake

11-08-09, 6:19 pm

Ah, the old "get a beach body in four weeks" routine . . .

Good luck!

Steve101

11-08-09, 10:07 pm

Thankfully I have been working Hard for months now....However I would like to maximize my efforts in the next four weeks. I'm taking my girlfriend who is an extremely fit 25 year old.....believe me no one will be looking at me.

Steve101

11-09-09, 4:57 pm

Continuing with the Two-a-Days

5:00m Cardio
2 Miles Bike
3 Miles Elliptical
Sit-ups - Push Ups

Tonight;
Chest/Back/Shoulders/Abs - More Cardio

Starting to really feel the Healthy affects of Eating Clean.
Cottage Cheese/Chicken/Oatmeal/Light Carbs/Protien Shakes

Steve101

11-09-09, 9:46 pm

29 Sets Tonight - With 3 Miles of Cardio
Added Reps to Multiple Exercises continuing to Improve.
Lots of Energy Felt Great

Bruins Game tomorrow Night with Clients so I need to Improvise my Workout.
Need to be in the Gym @ 5:00am to Hit Triceps/Biceps and Cardio
I'll make up Legs on Wednesday.

To all the Veterans on the Board.......Thank you for all you do and the Sacrifices that you and your families make. We can never do enough to truly say thank you properly.

Steve101

11-14-09, 7:31 am

217.2 Today - Very Nice
49.1 Miles of Cardio this Week with Two Days to Go.
30 Sets Last Night - Legs/Triceps/Biceps

Upped the Tricep Dip Machine to 180lbs - Couldn't even Move 180 Two Months ago
Banged out 3 Sets of 6.

Continuing to Raise the Reps or Weight in most workouts each time.

Week Highlights;
Completed 40 Pushups and then 10 Close Hand Push ups
(Could never do close hands in the past)

Increased my Assisted Chin Ups to 3 Sets of 8

Steve101

11-15-09, 7:54 pm

216.6 Today - Feels Great
Hit Cardio Hard Today
also tried Bicep and Tricep Supersets and really liked it so that will be my
Sunday workout until the end of the year.
At the end of the year I'm going back to single body parts per day.

Biceps (3 Sets of Each)
Reverse Grip Assisted Chin Ups
Hammer Curls
Reverse Barbell Curl
Completed a Circuit Rested 60 Seconds and then did another for a total of three sets

Triceps (same format)
Close Grip Bench Press
Bench Dip
Overhead Tricep Extension

4 Weeks left to my vacation - looking to get to 208..........

Steve101

11-15-09, 8:03 pm

For the Week;
58 Miles of Cardio.
Lost 5 lbs - 221.6 to 216.6
Reduced Soda Intake to 40% of what I would typically have in a week.
Weight Workouts - Added Weights or Reps to the majority of Workouts.

Goals This Week;
1. 55 to 60 Miles of Cardio
2. Lose 4 lbs down to 212.6
3. Reduce Soda Intake to 30% or Less of my typical consumption
4. Hit all my Workouts Add Reps/Weights
*Goal is to split my Weight Workouts between am/pm workouts
ie
Monday am
Cardio
Chest

Monday pm
Back
Shoulders
Cardio

This will provide more time to do Cardio at Night and
Also allow me to Hit Back and Shoulders with out being fatigued by my
chest workout.

Steve101

11-16-09, 9:50 pm

Monday Am
Cardio
Chest Workout

Monday Pm
Cardio
Back/Shoulders Workout

30 Total Sets
9.5m Cardio
Increased Reps/Weight in Majority of Workouts

Splitting the Weight Workout Am/Pm was great

Firedrake

11-17-09, 12:32 am

You have a solid plan, and it looks like your driving onward!

Great stuff!

weedlewott

11-17-09, 6:18 am

I like the set up of everything Steve. You've got something working right, because you're progressing. That's what counts. Great job.

Steve101

11-17-09, 10:53 pm

Thanks for the Support - Much Appreciated.
I have finally figured that I can't out work a horrendous diet.
My Body is trying to figure out what to do with Carbs and Protein instead of junk food.
Packing a Cooler is absolutely critical.

Tonight was Cardio - Biceps/Triceps
Ended the Night with 3 Sets of 6 Reverse Grip Assisted Chin Ups with 85 lbs Helping.
It was a nice final burn.

NJC_Manhattan

11-17-09, 10:55 pm

Nice workouts Steve

Steve101

11-18-09, 6:49 pm

Thanks it feels great to have my act together.

This morning was Abs/Cardio and Chest (4 Sets of Incline/Decline)
I increased the reps in both the Decline Bench and Incline Bench
and I banged out 2 Sets of Wide Grip Assisted Chin ups.
30 Minutes of Cardio on the Eliptical I burned 514 Calories and I did
2 Mile warm up on the bike

Tonight
Back/Shoulders (20 Sets) - More Cardio
Night Cardio typically is 2 Mile Warm up on the Bike and 30 minutes on the Treadmill Walking. I'm going to try to hit the Elliptical to burn more calories.

Steve101

11-18-09, 7:02 pm

I'm trying to hit 209 on 12/12 I feel confident I will get there.....For the first time I have a plan in place to meet my goal instead of just "wishing" it would happen. Having Control feels incredible and it carries itelf thru the other parts of my life.

First 209 and then I'm looking for 190 by April 1st....and I want that 225 Bench Press so I can get myself an Animal Shirt

Steve101

11-18-09, 9:56 pm

Back/Shoulders - Hit 22 Sets
Did an Extra Two Sets of Bench Presses as well.
Warm Up Cardio 2 Miles
Did hit the Elliptical instead of Treadmill burned 450c instead of 100c.
I'm toast two a days at 47 yearss old are not easy but I'm loving it

Steve101

11-20-09, 6:56 am

Thursday;
Legs/Biceps/Triceps; 31 Sets
2 Sets of Assisted Reverse/Close Grip Chin-ups were a great final burn.
Increased Reps in all but 1 of the Workouts.

9.0 Miles of Cardio

This Morning Weighed; 217.8

Tonight; Cardio Only......Feels good to have earned a day off from the Weights

Goal Monday am Weight.....216.2

Steve101

11-22-09, 7:24 pm

Saturday Workout;

CHEST;
Bench Press; 165 4sx3 - 135 1sx8 (Added Reps)
Cable Crossovers; 4x15x3
Hammer Chest Machine; 4x8x180 (Added Reps)
Flat Hammer Chest Machine; 3x6x140

BACK;
Reverse Grip Lat Pulldown; 4x9x8 (Added Reps)
T-Bar; 3x6x70 (Added Weight 55 to 70)
Machine Row; 3x11x7 (Added Reps)
Assisted Chin-ups; 3x6

SHOULDERS;
Lateral Raises; 4x9x20 (Added Reps)
Front Raises; 4x5x25 (Added Reps)

Dead/Row/Shrug; 3x4x115 (Added Reps)

Abs; Crunches-Machine Crunch-Hanging Leg Raises

Cardio; 90 Minutes - 12.7 Miles

**Continuing to Add Reps on the Majority of Exercises
165 Bench 4sx3 is Great......225 for Sets is 8-12 Months away.

Steve101

11-22-09, 7:30 pm

SUNDAY WORKOUT;

Goal on Sunday is to do a Light Workout on Biceps/Triceps.
I came across a workout in one of the magazines so I have incorporated it;

Super Set the following Exercises for 3 Sets
1. Close Grip Reverse Chin Up; 3x10 (Assisted with 100 Lbs)
2. Cable Bar Curl; 3x8x7
3. Hammer Curl; 3x10x30
4. Rope Curl; 3x8x5

1. Close Grip Bench Press; 3x8x115
2. Bench Dip; 3x8
3. Dumbell Extension; 3x8x30
4. Close Hand Pushups; 3x5

Supersets Give a Great Pump;

Cardio; 40 Minutes - 9 Miles

Steve101

11-23-09, 5:15 am

216.8 This Morning - Very Nice
Goal for 11/30; 213.8

Cardio This Am

Chest.Back.Shoulders Tonight

Took My First dose of Creatine this morning wil be tracking my reps/weights closely in the next two weeks to see how much impact it has.

Steve101

11-24-09, 10:22 pm

216.2.........Going in the Right Direction
Next 5 Days off to Kill It!

Steve101

11-25-09, 3:10 pm

Cardio - 7.8 Miles This Morning
Heading back for Weights and more Cardio - Going to take advantage of the day off and add a few sets.

Steve101

11-27-09, 12:35 pm

215.6 Haven't been that Low in 3-4 years!

I'm a Creatine convert I don't eat red meat (Can't Digest it worth Shit) and since I started taking it my workouts are stronger and I have a lot less muscle soreness during recovery.
Great Workouts the last three days.

Steve101

11-28-09, 7:33 am

215.4 Today.
Great Workout yesterday; Chest/Back/Shoulders
Increased Reps or Added Weights in every workout for the third straight day.
I'm contributing that to the Creatine.
I also added 6 Extra Sets to my Routine - Include Dumbell Shoulder Presses which
I really liked (usually use the machine press)

Steve101

11-29-09, 7:29 pm

Buckled Down this Week and Hit 214.2 Today
That is over 8lbs for November - Long Way to Go but a Great Start.

Next Two Months Weight Loss Goals;
208lbs End of December
202lbs End of January
6 lbs Feels about right to lose the weight at a good pace while still adding muscle.

NJC_Manhattan

11-29-09, 7:30 pm

Great work Steve. Keep it up

Firedrake

11-29-09, 8:58 pm

You're doing great, Steve! This time last year, I was about the same weight I am now (256 or so), but a lot more bodyfat. Change will come!

Steve101

12-01-09, 5:14 pm

Thank Guys Much Appreciated.
I'm Pumped about the 8 Lbs in November - I am going to hit it hard in December and continue this progress!! Tracking Cardio's Daily and packing a Cooler has made a huge difference.

Steve101

12-03-09, 6:27 pm

213.6 - Kicking Ass while continuing to Train Hard.
Chest - Back - Shoulders Last Night - 29 Sets

Tonight; Legs/Triceps/Biceps and Cardio
Foot is tweaked a little bit so I might end up on the bike instead of the elliptical
SUCKS!

Steve101

12-06-09, 12:55 pm

Tweaked my Ankle/Foot on Tuesday and I didn't give in and rest now I have been on the couch all day Friday-Saturday-Sunday......Completely Sucks.

Minnor Setback I'll be back at it as soon as I can.

Firedrake

12-06-09, 12:59 pm

Let it heal -- make sure you take some Glucosamine, and if you don't have it, maybe get some Animal Flex. Joints are important -- without them we can't move.

Steve101

12-07-09, 6:33 pm

Foot feels much better - I can limp without Pain so I went to the gym and hit
Chest - Shoulders - Back
Light Cardio on the Bike Only
Felt great to be back in the game after 2+days on the couch.

charlievanriper

12-12-09, 2:42 pm

I know how you feel my wrist is still sore a little, lost some due to the injury but I'll get it back and so will you.

Well buddy I by to wish you and yours a happy holiday and a merry Christmas, I know I dont like Christmas ( not for what it is but I dislike what its become. A commercial nightmare).

Steve101

12-20-09, 5:38 pm

Back from 7 Days of R+R on a Beach in Turks+Caicos.....Back to 12" of Snow and Shoveling
WTF!!!!!!

I continue to learn this game and I was recently tought some great lessons.
Before I left for the Trip I overtrained for about 6-8 Weeks trying to lose some weight.
I ended up losing 7 lbs which was great but I hurt my foot and then spent the first two days of my vacaton sick as a dog.

I kept the weight off during the trip but need to scale down my workouts for 2010.
I want to make gains but not at the expense of everything else.

Before the Trip I was doing 55-70miles of cardo a week and lifting 6 days a week with
36-45 Sets per day.

I am backing off to;
Cardio on a Daily Basis - 30 to 60 Minutes.
Weights; Mon/Tues - Thur/Friday
Mon/Thur; Chest Back Shoulders - 9 Sets per Body Part Per Day
Tue/Friday; Legs Biceps Triceps - 9 Sets per Body Part per Day
My Goal will be to increase the reps for each workout each time.
I'll Hit Abs on Wed/Sat

I'm going to do this for 8 Weeks and see how I'm doing.
Feels Great to be down to 215.2.......Thats 12 lbs since I started in March
I have a long way to go but the journey is underway.

Firedrake

12-20-09, 6:09 pm

Looks like a solid new strategy, Steve! Glad you had a good vacation! Keep grindin', bro -- sometimes we have to take a step back and re-aim.

charlievanriper

12-21-09, 9:00 pm

Thx Steve, hey I like your plan my brother 1 suggestion unless you want to lose fast ( which will cost you some mass) keep your Cardio to 30 minutes max and not to intense.
Give me a shot and let me know what you think of the Power complexes I put together today!

Steve101

12-28-09, 4:32 pm

Ready to Hit 2010 Hard -- Back from 5 LONG Days in Florida for X-Mas.
Turning 48 on Saturday putting the new plan on paper looking forward to solid results for 2010.

Happy New Year to All

charlievanriper

12-28-09, 8:35 pm

Well Happy early B day, hey bro your catching up lol. Pretty soom I'll be able to call you an old fart lol.

Steve101

01-01-10, 1:18 pm

Thaanks for the B-Day Wish
The Girlfriend already calls me "Old Man" - if the shoe fits.....

Starting 2010 @ 215.8
Last Year I was 226-227 and wasn't lifting.
Looking for 187 This Year!

charlievanriper

01-04-10, 10:15 pm

[QUOTE=Steve101;873516]Thaanks for the B-Day Wish
The Girlfriend already calls me "Old Man" - if the shoe fits.....

Lol
Well lets it hard brother another year of hard core training ( its always training to me I dont workout, I train) lol

Aerobic nuts and weekend warriors searching for a beach bod they workout lol, Animals Train baby!