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Steve48
02-21-10, 4:25 pm
I turned 48 on January 2nd and I want to track my journey to 50 years old.
I have now been Lifting Weights for a Year - I can see and feel the gains and in some ways I'm happy with the results "but" if someone had told me that I would work consistently for a year and this would be all I got I would have said no way.......
The first two months I made such big gains that I thought it would continue every month.

Part of the issue was since I hadn't lifted weights before I wasn't sure what to expect.
Now I know so than plan for Year Two is Easy.....

1. Work Harder
2. Focus More on my Weaker Body Parts
3. Work My Weaker Body Parts First in Workouts
(2 and 3 Seem obvious but it took me a year to figure it out)
4. Diet Diet Diet - I can't outwork a Bad Diet lord knows I have tried for 20 Years.

I'm 6'-1" ; 218lbs (Started Last Year @ About 227)
My Goal this year is to lose 30lbs....while contining to gain Muscle Mass.

FewL4no1
02-21-10, 4:33 pm
Welcome to the FORVM Steve.

It looks like you have in your brain what it is that you need to do, and that is half the battle. I am looking forward to the next two years of your Journey. The best of luck to you.

Steve48
02-21-10, 4:37 pm
After a lot Experimenting I have developed the following Spilt.
I have reduced My Weight Lifting Days to 4....In October/November I was overtraining
6 days a week and became injured and my joint were aching. I think 4 Days protects me from myself. I also made 2 of the 4 Liftings days Saturday and Sunday so I could life during the day.

Monday - Wednesday - Friday;
Cardio

Tuesday/Saturday;
Chest/Back/Shoulders

Thursday;
Biceps/Triceps

Sunday;
Legs/Biceps/Triceps

1. My legs are in great shape from 20 years of Basketball
I am using the extra time not doing Legs on Thursday to focus on Biceps/Triceps

2. I'm Averaging 42 Sets Per Workout
I have 30-32 of the Sets Planned Out
The other 8-10 Sets I randomly select a workout and do 1 or 2 Sets
It changes my workout every week and makes it more interesting and I get to
surprise my body with something new.

Steve48
02-21-10, 4:47 pm
Todays Workout;

Legs;
Leg Extension; 3x15
Seated Leg Curl; 3x12
Glute Press; 3x15
Leg Press; 4x20
Romanian Dead; 3x8
Abductor; 3x10
Adductor; 3x10
Calf Raise; 2x15

Biceps;
Incline Db Curl; 4x14
Conc Curl; 2x9
DB Walk; 3x5 (30/25/20/15)
Barbell Curl; 3x8
Cable Curl; 2x12

Triceps;
Close Grip Bench 3x7

**Using Lighter Weights than at the End of Last Year to save my joints.
**I have reduced my Rest time to 30-45 Seconds to burn more calories.

Steve48
02-21-10, 4:50 pm
Thanks Fewl4no1; I appreciate it....I do have a plan and will execute it relentlessly!

FewL4no1
02-21-10, 6:10 pm
Thanks Fewl4no1; I appreciate it....I do have a plan and will execute it relentlessly!

Absolutely my man! The road is much easier to travel when you got someone walking it with you :D

sodapop
02-21-10, 6:24 pm
Looks like this will shape up to be a great journey. Good luck! I'm following along.

Steve48
02-22-10, 9:30 am
Monday AM Cardio;
2.6 Miles Bike; 88 Calories
3.5 Miles Elliptical; 612 Calories

Back Tonight for another Round
*I have been averaging around 45 Miles a Week for the Last 5 Weeks
I'm looking to get it up to 55 Miles a Week.

widdlewade44
02-22-10, 9:33 am
good stuff here and congrats and the past year's progress. You're in the right place and I'm looking forward to your Journey, peace.

Kevin
widdlewade44

Steve48
02-22-10, 6:19 pm
Thanks Kevin I really appreciate that you would take the time to comment.

Steve48
02-22-10, 9:29 pm
Monday Night; Cardo/Abs
Abs; 13 Sets
Bike; 6.1m
Elliptical; 3.0m



Total Cardio for the Day; 15.2 Miles
Total Calories Burned 1397 Calories

sodapop
02-22-10, 9:53 pm
That's some pretty serious cardio, man! Good shit.

Steve48
02-23-10, 7:46 am
Tuesday Am Cardio
Bike; 2.1 Miles; 72 Calories
Elliptical; 4.2 Miles; 710 Calories

Steve48
02-23-10, 10:26 pm
Tuesday Night Cardio;
Bike; 1.5 Miles
Elliptical; 1.0 Miles

CHEST (20 Sets)
Bench Press; 6x9
Dumbell Incline; 4x12
Pec Fly Machine; 4x12
Push Ups; 2x30
Hammer Strength; 2x9
Vertical Pad Pec Flys; 2x12

BACK (16 Sets)
Lat Pulldowns; 4x12
Assisted Chin-Ups; 4x8
Seated Cable Row; 4x10
Machine Row; 2x10
T-Bar; 2x6

SHOULDERS (12 sets)
Shoulder Press; 4x9
Lateral Press; 3x12
Arnold Press; 3x10
Front Raises; 2x10

**Great Chest Pump at the end of the 20 Sets!

Muscleguy93
02-23-10, 11:00 pm
Wow... Those are some serious workouts man.

Steve48
02-24-10, 6:45 pm
It Takes me a little less than 90 minutes but I absolutely love it.....4 Hard Days of Training with lots Volume is so much better than the 6 days I was doing. Woke up sore as hell today and loved it.

Cradio/Abs Tonight

Steve48
02-24-10, 10:15 pm
Wednesday Night Cardio;

Bike; 6.2 Miles
Elliptical; 3.2 Miles

775 Calories Burned

Steve48
02-25-10, 7:29 am
Thursday AM Cardio;
Bike; 3.0Miles - 100 Calories Burned
Elliptical; 4.1Miles - 700 Calories Burned

Did 3 Sets of Machine Tricep Extensions and 3 Sets of Machine Bicep Curls to
get Warmed up for Tonights Bicep/Tricep Workout.

sodapop
02-25-10, 12:08 pm
Puttin in hard work with all the cardio, man.
Hit the arms hard tonight!

Steve48
02-25-10, 10:07 pm
Biceps; 31 Sets
Triceps; 15 Sets
(Includes the Six Sets I did this morning)
*I'll breakdown my workout when I have a little more time.

Discovered a couple more Bicep Machines that I like.

Weak Cardio Tonight; Bike 1.5m

For the 4 Days so far this week; 42.2 miles - 4016 Calories Burned

Steve48
02-27-10, 6:16 am
Friday; 13 Miles of Cardio.....1300+ Calories Burned
1/2 Bike - 1/2 Elliptical.

You know something is wrong with you when it's 6:00am on a Saturday and you are chomping at the bit for the gym to open at 7:00am so you can hit your workout and them I'm thinking how can I get some more afternoon Cardio!

sunny_max
02-27-10, 6:46 am
nothign wrong with you when your waiting for the gym to open my man.....its just pure dedication........which seprates the fake wannabes from the people who actually do it!! keep it up brother.....

Steve48
02-27-10, 10:31 am
Saturday Am;
Chest; 19 Sets
Back; 17 Sets
Shoulders; 15 Sets

Shoulders are Burnt Out

**Going Back for Afternoon Cardio - Going to be a Great Day

Steve48
02-27-10, 6:29 pm
Saturday PM Cardio;
9 Miles Bike/Elliptical; Burned 800 Calories

With Sunday's Workout I Should go over 70 Miles of Cardio and 7,000+ Calories Burned for the Week plus Hit all 4 Weight Workouts. Nice Week

Steve48
02-28-10, 1:13 pm
Sunday; Legs/Biceps/Triceps;

LEGS;
Leg Extensions - 3x16
Seated Leg Curl - 3x10
Glute Press Machine - 3x17
Leg Press - 5x20
Romanian Dead Lift - 3x9
Calf Raise - 3x16
Abbductor - 3x12
Adductor - 3x12
Standing Calf Raise - 1x20

TRICEPS;
Close Grip Bench - 5x10
Seated Dip - 5x11
Straight Bar Pushdown - 4x20
Overhead Press - 2x12

BICEPS;
Incline DB Curl - 4x14
Barbell Walk - 3 Sets (30 down to 15)
Barbell Curl - 3x8
Machine Curl - 3x10

*Cardio; Just 2.0m to Warm up for Leg Day

sunny_max
02-28-10, 10:41 pm
great volume on legs man!! good workout....

Steve48
03-01-10, 6:50 pm
Thanks it was fun - I'm feeling it today.....

Steve48
03-03-10, 7:14 pm
Monday Cardio AM/PM; 13+ Miles
Tuesday Cardio AM/PM; 6 Miles

Tuesday Workout;
Chest; 25 Sets
Back; 17 Sets
Shoulders; 10 Sets
Loving these High Volume Workouts 4 Days a Week.
Chest Pump was Amazing

Heading to the Gym for some more Cardio

Steve48
03-07-10, 7:41 pm
Solid Week of Workouts;

Legs/Biceps/Triceps Today;
1. Leg Extension; 3x16
2. Seated Leg Curl; 3x12
3. Glute Machine; 3x14
4. Leg Press; 3x17
5. Romanian; 3x9
6. Adductor; 3x8
7. Abductorl; 3x8
8. Calf Raise; 3x13

1. Incline DB Curl; 4x14
2. Barbell Walk; 3 Sets
3. Barbell Curl; 3x11
4. Bicep Machine; 3x14
5. EZ Bar Curl; 3x7

1. Tricep Machine; 3x10
2. Tricep Cable; 3x10
3. Seated Dip; 3x10
4. Straightbar Pushdown; 4x20
5. Close Grip Bench; 3x8

58 TOTAL SETS - Great Workout

Steve48
03-07-10, 7:51 pm
RE-CAP OF THE WEEK;

CARDIO;
60 Miles - 5787 Calories Burned

WEIGHTS;
Hit All 4 Workouts - Added 8 Sets of Forearm Work on Wed/Friday

Total Sets; Tuesday/Saturday;
A. Chest; 51 Sets
B. Back; 34 Sets
C. Shoulders; 24 Sets

Total Sets; Thursday/Sunday;
D. Legs; 26 Sets
E. Biceps; 49 Sets
F. Triceps; 37 Sets

229 Total Sets for the Week
100 Sets on Chest/Bicep

Steve48
03-12-10, 6:33 pm
While doing two exercises this week; Bench Press + Lat Pull Down
I could really feel the muscle being worked contracting and doing the work on the lift.
Felt great. I'm calling it progress!!

FewL4no1
03-14-10, 12:29 am
Friday; 13 Miles of Cardio.....1300+ Calories Burned
1/2 Bike - 1/2 Elliptical.

You know something is wrong with you when it's 6:00am on a Saturday and you are chomping at the bit for the gym to open at 7:00am so you can hit your workout and them I'm thinking how can I get some more afternoon Cardio!

Haha was home workin out at the local YMCA again and tried to go on Sunday morning....whoops! It sucks having to wait man. My day doesn't truly start until I train.

Looks like you are sticking to your plan and kickin ass while doin it. Keep up the great work Steve.

Steve48
03-14-10, 1:20 pm
It does Suck when you can't Train!;

Tried the 3 Minute Push Up Challenge did 65 Push-ups
Average was 56-74........SUCKS PISSED OFF WITH THE RESULTS
I'm Going to do it every Saturday am


Saturday Workout;

CHEST;
Bench Press; 6x6
Decline Bench; 4x7
Incline Bench; 4x8
Dumbell Flat Bench; 4x10 (Increased Weight)
Pec Flys; 4x10

BACK;
Straight Lat; 4x8 (Increased Weight)
Chin-Ups; 2x8
Machine Row; 2x7
Weight Rows; 4x10 (Increased Weight)
V-Grip Lat Pulldowns; 4x6 (Increased Weight)
T Bar; 4x8

*Great Back Workout woke up with the "Good Sore" this monring

SHOULDERS;
Shoulder Press; 4x8
Arnold Press; 4x7
Front Raises; 4x14

Legs/Biceps/Triceps Today

Steve48
03-15-10, 10:18 am
Great Cardio This Morning;
2.5 Miles Warm-Up on the Bike
6.3 Miles on the Ellipital,,,,1,025 Calories Burned

Day off Today so I'm hitting Legs/Abs @ Noon and some more Cardio

Steve48
03-15-10, 5:21 pm
Legs; 31 Sets
Picked up additional Reps on all the Workouts
Trying to Beat the Log every Workout is a Great Tool for Me to Use

Steve48
03-15-10, 8:48 pm
Nothing Like a Day Off to do Extra Cardio;
Hit Legs
and
20.5m Cardio - 7m on the Elliptical - 13.5m on the Bike

Tomorrow:
Chest/Back/Shoulders
(Skipping Early Am Cardio to make sure I get proper Rest - not always my strong point)

NJC_Manhattan
03-16-10, 11:54 am
Nothing Like a Day Off to do Extra Cardio;
Hit Legs
and
20.5m Cardio - 7m on the Elliptical - 13.5m on the Bike

Tomorrow:
Chest/Back/Shoulders
(Skipping Early Am Cardio to make sure I get proper Rest - not always my strong point)

That's a lot of cardio. Nice work

Steve48
03-16-10, 6:42 pm
Thanks.......Felt Great to get a jump on the week.
Lunch with a Client Today - I will be doing some extra cardio tonight after I hit the weights.

Steve48
03-18-10, 7:14 am
Tuesday Workout
One of those Nights where the energy isn't there and you're looking for any excuse to Stop.
I was hoping once I got Started that I would be good to go it just didn't happen. So I slowed down and just "grinded" every set out. It took me an extra half hour to do my workout but it felt great to complete it. 44 Sets in the Books - The Hard Way!

Biceps/Triceps Tonight with Cardio.

Eating much cleaner it usually takes me about 3 Weeks to get settled in and start to do it consistently every day. Went to the Celtics last night with 20+ Clients with a big food spread and sipped on water all night. (The Knicks Suck so Bad its Pathetic and he Celtics are getting old Fast) Thank God March Madness is Here!

Steve48
03-20-10, 6:04 am
Thursday Workout;
Biceps; 28 Sets
Triceps; 16 Sets

Based on Rep Count Increase for Biceps I got a nice little strength bump this week.
I think the Creatine Kicked in.

Friday Workout;
14.0 Miles - 6 on Elliptical/8 on the Bike



Chest/Back-Cardio Today

sunny_max
03-20-10, 6:54 am
hey whats a 3 min pushup challenge?......as the name suggests how many pushups you can do in 3 mins? seems interesting i might give it a try today!

sunny_max
03-20-10, 6:55 am
Thursday Workout;
Biceps; 28 Sets
Triceps; 16 Sets

Based on Rep Count Increase for Biceps I got a nice little strength bump this week.
I think the Creatine Kicked in.

Friday Workout;
14.0 Miles - 6 on Elliptical/8 on the Bike



Chest/Back-Cardio Today

courtesy page bump

Steve48
03-21-10, 4:48 pm
Exactly As Many Pushups you can do in 3 Minutes;
Under 55; Below Averge
55 to 74; Average
75 to 99; Good
100 to 110; Excellent
111 or More; Extraordinary

Tonight will be my Second Attempt

charlievanriper
03-21-10, 4:49 pm
my best so far 130 in 4 minutes.

Steve48
03-21-10, 4:50 pm
Thats Pounding them out - Nice Job!

Steve48
03-21-10, 4:53 pm
SATURDAY WORKOUT;
Chest; 27 Sets
Back; 19 Sets
Shoulders; 10 Sets
*Cardio.......8 Miles

SUNDAY WORKOUT
Biceps; 29 Sets
Triceps; 19 Sets
*Cardio........9 Miles


TOTAL CARDIO FOR THE WEEK..........75.1 Miles - 6031 Calories Burned
Calories are Lower than Usual did more on the Bke this week than usual which
burns fewer calories than the Elliptical.

Weight This Morning; 215.2

Steve48
03-21-10, 4:59 pm
Over the last several weeks I Changed My Workout as follows;

1. Pulled Legs Away from Sundays and gave them their own Day - Monday
2. Pulled Shoulders away from Chest+Back Workout on Tues+Saturday and
Gave them their own Day - Wednesday

This will allow me to put in more work/sets on my Chest and Biceps.
Reduce Days off from 3 to 1.

Mon - Legs
Tue - Chest+Back
Wed - Shoulders
Thu - Back+Triceps
Fri - Off
Sat - Chest+Back
Sun - Back+Triceps

charlievanriper
03-21-10, 5:01 pm
Never tried the 3 minute timing, did the 130 for a friends son who thought he was the shit and had a respect problem for his dad. I told him if he could knockout more than he could stay a smart ass if not he needed to show his father and I some respect. Needless to say he lost lol.

Steve48
03-23-10, 5:57 pm
MONDAY;
Cardio; 10.3 Miles (Elliptical/Bike)
Weights; 30 Sets Legs
*Bumped up My Leg Presses to 270lbs

sunny_max
03-23-10, 9:09 pm
looking good steve...its always good to give legs there own day...haha......and thxn for explaining the 3 min challeneg ..i am gonna give it a go this weekend

Steve48
03-23-10, 9:40 pm
Agreed Legs Deserve their own Day.

Tuesday;
CARDIO; (AM-PM) 14 Miles Mostly on the Bike
After Leg Day I tend to go light on the Elliptical
Tomorrow am I'll be back on it.

CHEST; 32 Sets - Great Pump (Added Reps to me Core Group of 12 Sets)
BACK; 18 Sets - Really starting to feel my back come together

Steve48
03-25-10, 5:24 pm
Wednesday; SHOULDERS - 19 Sets
Cardio - 8 Miles

Tonight;
Cardio this morning; 8 Miles
Biceps/Triceps Tonight and more Cardio

Steve48
03-26-10, 7:14 pm
Thursday Workout;

Cardio; 12 Miles
Biceps; 24 Sets
Really had a great Muscle Mind Connection on my Straight Bar Curls....starting to get it.

Friday Workout;
Weights Off Day - Lots of Cardio Tonight

Steve48
03-27-10, 4:26 pm
Decided to Take Saturday+Sunday off from the Weights
Have been working non-stop since the first of the Year and My body needed a Short Break.
Hit Cardio this morning; 11 Miles which puts me over 72 for the week with Sunday to go.

Already looking forward to hitting Legs on Monday!

Drocka
03-27-10, 4:36 pm
Currently I'm using the anabolic diet to lose body fat but still build muscle at the same time. It is working thus far and you should check out this link:

http://www.australia-bodybuilding.com/Fitness%20-%20Anabolic%20Diet.pdf

Steve48
03-28-10, 5:47 pm
Thanks I'll take a Look!

Steve48
03-28-10, 5:51 pm
Weekly Summary;
A. 3 Minute Push-up Challenge; Bumped up from 65 to 71
B. Hit 4 of 6 Weight Workouts Took Saturday/Sunday Weight Workouts Off to Rest
C. Cardio; 85 Miles - 7060 Calories Burned

Cardio/Legs on Monday.

I hope everyone has a Great Week

sunny_max
03-28-10, 6:14 pm
pretty impressive on keeping a weekly summary log like that man.....

Steve48
03-30-10, 5:47 pm
I like having the weekly log to make sure I'm at least trying to hit a few extra reps each week and maintaining around 70 Miles of Cardio.

Missed Legs Last Night I had "Airport Pick-Up" duty,,,,,Tonight is Chest and Back.
Making up Legs on Wednesday.

Firedrake
03-30-10, 6:27 pm
I've no doubt you'll get it all done . . . you're persistent like that. <grin>

Steve48
03-30-10, 9:33 pm
Thanks Drake Us Old Men need to be Persistent we aren't going anywhere Fast!

AM Cardio; 8.3 Miles Elliptical/Bike
PM Cardio; 6.6 Miles Bike

32 Sets for Chest
18 Sets for Back

*Based on some of my recent reading in various magazines I reduced some of the weights for various exercises and went higher on the reps it improved my mind/muscle connection. I'm also trying to hold the weight for a brief pause and contract the muscle.

sunny_max
03-31-10, 3:58 am
32 sets?....nice volume man!

Firedrake
03-31-10, 5:22 pm
Nice work! My cardio is stepping up a notch, as I mentioned. 16 weeks and a couple of days to go! Your input, btw, is always appreciated.

Steve48
04-03-10, 9:03 am
16 Weeks............Plenty of Time!

With Shoulders - Biceps and Triceps this week I again lightened the weights on some exercises and really felt a far better mind muscle connection and squeezed the muscle during the rep. Woke up with some major muscle soreness the next day which I loved. (particularly after the 32 sets for chest on Tuesday)

Killed the Cardio yesterday am and pm over 18 miles between the elliptical and the bike.

Chest/Back Today with some....Cardio

Firedrake
04-03-10, 2:51 pm
Cool! Yeah, I'm always a little surprised about how sore I get when I change to lighter weights and tighter form, but I shouldn't be.

Great work!

Steve48
04-04-10, 7:42 am
Thanks I'm just trying to follow your lead!

Saturday;
Chest; 30 Sets
Back; 15 Sets
Really Squeezed my Chest Muscles in between Sets
Light Cardio; 3 Miles

Nice 2.5 mile walk it was great to get out in the Sun.
Today is Cardio/Biceps

Firedrake
04-04-10, 4:21 pm
Nice! Have a happy Easter!

Steve48
04-05-10, 6:31 pm
Sunday............25 Sets for Biceps
Did my 3 Biceps Exercises 4 Sets and after each one I did two extra sets with light weights and high reps with a focus on a slow rep and a squeeze.
Then I did another 7 Sets of various Bicep Exercises.
Woke up last night and my Bi's were aching - LOVED IT!

Monday am........10 Sets Triceps/Cardio

Monday pm,,,,,,,,,Heading out to Hit Legs and More Cardio

Steve48
04-05-10, 6:34 pm
Summary Last Week;
1. 70.9 Miles of Cardio - 6020 Calories Burned
2. Missed One Workout.....Legs
3. Hit the other 5 Weight Workouts

Firedrake
04-05-10, 9:04 pm
Well done, but of course I want to know why you missed legs <grin>.

Steve48
04-06-10, 3:14 pm
Had to pick the GF up at the Airport last Monday night the Plane was late blah blah blah....couldn't get to the gym and never made it up during the week.......

I did Hit Legs Last Night for 32 Sets - The soreness is just starting to come in to play.
Light Cardio this am to help the legs recover.
Tonight is Chest/Back and I have a little extra time so I'm going big on the sets

Firedrake
04-06-10, 5:40 pm
Have fun with that! Girlfriends are, of course, important. Mine will be coming in from Kentucky for my show.

I blasted legs this morning, and will do cardio tomorrow to ease them up a bit. For all that, I may spend some time on the bike tonight to loosen them up before bed.

Enjoy chest and back!

BeastTom
04-06-10, 5:43 pm
If I was you I would push as much as I pull.

Steve48
04-06-10, 9:29 pm
I'm trying to convince my gf to take her fitness to the next level and see how far she can go with it. We are going to a show on May 2nd in Boston I'm hoping it convinces her she can and should compete. She started weight lifting about two months after I did and her progress has been amazing. She is studying to be a Personal Trainer but she has the genetics and work ethic to go so much farther.

Me I'm just trying to get a little better each day;
Chest - 34 Sets
Back - 18 Sets
One of those nights that I felt great and could have kept going forever.
Hit another five miles of light cardio - going to be sore tomorrow.

sunny_max
04-06-10, 10:06 pm
man thats some solid volume on chest and back.....great work!

haha flights are never on time......and i have to travel so much...i just prefer driving instead lol

Steve48
04-08-10, 6:42 pm
Three nice Workouts in a row feels great.

Last night was Shoulders/Cardio
23 Sets for Shoulders - Last Set was Front Dumbell Raises hadn't done them before really liked the final burn they gave me - really focused on holding the weight at the top for a second.

Noticed in the mirror some shadows in my arm/shoulder connection that haven't been there before.....it's coming it's just slow! Good to get some positive feedback from my body.

Morning Cardio - following it up tonight with more cardio and Biceps.

Steve48
04-08-10, 6:42 pm
minor correction Front Barbell Raises!

Firedrake
04-08-10, 6:48 pm
Three nice Workouts in a row feels great.

Last night was Shoulders/Cardio
23 Sets for Shoulders - Last Set was Front Dumbell Raises hadn't done them before really liked the final burn they gave me - really focused on holding the weight at the top for a second.

Noticed in the mirror some shadows in my arm/shoulder connection that haven't been there before.....it's coming it's just slow! Good to get some positive feedback from my body.

Morning Cardio - following it up tonight with more cardio and Biceps.

Isn't it fun seeing the separations start to appear? I was noticing them in my shoulders this morning, too.

Steve48
04-08-10, 6:57 pm
It is a long process...you can feel the separation before you see it and now the shadows...next stop Real Arms!

Tomorrow is the First Round of Client Golf and all I can think about is having enough time for the gym after the round. This is a Sickness!

Steve48
04-09-10, 4:59 am
Last Night;
31 Sets Biceps - Cardio and some extra Ab Work
Barbell Curls 4x14 for 55 felt Great Increased my Reps by 7 on the 4 Sets combined.

Headiing to the gym for more Cardio

Steve48
04-10-10, 7:35 am
WTF How do you get Hurt on the Golf Course.........
My Client shanked a shot and hit me in the lower stomach,,,,,WTF
Came realy close to my balls
(Shame on me for being anywhere in front of him regardless of the angle)

Cardio is out for a little while - I'm hoping to only miss today.

Chest/Back this Morning.

Firedrake
04-10-10, 11:23 am
Sorry, Steve, I'd have to agree that this one is your fault. You shouldn't have been within his front 180 degrees, especially if he's not a consistent driver. I hope you'll forgive me if the image caused a giggle or two. <grin>

How bad's the bruising?

May your respite from cardio be brief!

Steve48
04-12-10, 6:53 pm
1000pct my fault - My Balls have turned Black,,,,the ball hit my lower abdomen but the bruise has moved down! I'm Hurt worse than I thought I went to the ER last night.
Taking some time off from weights and cardio.......extremely pissed off at myself.

Need to have patience getting back at it - not my strongpoint

Firedrake
04-12-10, 7:02 pm
Oh, maaaaan. I am truly sorry -- I could've told you the blood from the bruise would head straight down. That's got to be both disturbing to see and uncomfortable as all get out.

Mind you, getting pissed off at yourself is a waste of energy, and you know that. Instead, LEARN not to stand there again! <grin> (somehow, I don't think you'll ever forget again!)

I understand patience not being your strong suit. It's not even in my suit closet.

Take care and let yourself heal, ferchrissakes!

Steve48
04-15-10, 6:35 pm
Back in the Game.........Light Cardio Last Night.
Heading to the Gym for Cardio and Biceps.
Missed Saturday to Wednesday felt like forever - It's nice to have my balls feeling like they aren't going to fall off!

Firedrake
04-15-10, 7:18 pm
Back in the Game.........Light Cardio Last Night.
Heading to the Gym for Cardio and Biceps.
Missed Saturday to Wednesday felt like forever - It's nice to have my balls feeling like they aren't going to fall off!

I can imagine. I've been struggling with a little kidney stone for a couple of days.

Do work!

Steve48
04-19-10, 3:35 pm
Monday; Leg Day/40 Minute Cardio
33 Sets during the last three sets (Romanian Dead Lifts) my legs were Shaking.
Felt great to hit my legs really hard - No Tweaks with my Injury which felt good.

Continue to bang out High Volume/Lower Weight 4th Sets for each core workout really burns out the muscle.

Heading back tonight for a second set of Cardio.

Firedrake
04-19-10, 3:38 pm
Looks solid -- I'm a volume fan myself, as you may've noticed. <grin>

Glad to hear the injury is settling down.

Steve48
04-19-10, 5:41 pm
Thanks I was a little nervous doing Legs today and to not feel a thing felt great.
I did just get the ER Deductable Bill $250.....that was an expensive round of golf.

Firedrake
04-19-10, 6:00 pm
Thanks I was a little nervous doing Legs today and to not feel a thing felt great.
I did just get the ER Deductable Bill $250.....that was an expensive round of golf.

Hmm . . . either charge the client or deduct it as a business expense. My ER deductible's only $100 . . .

Steve48
04-19-10, 8:32 pm
Well he has a big project I'm pursuing.........if we win it the Commission will feel good!.

Went back tonight and Hit Triceps for 18 Sets
and Hit some more Cardio. Amazing how much I missing lifting weights when I can't.

I'm setting up my own 10 week program to see if I can lose 20 lbs.
April 19th to June 28th
I've got a log set up in my blackberry to track my Calories every day.

Steve48
04-21-10, 6:35 pm
Tuesday Night;
Cardio + Chest/Back

Chest; 30 Sets
Back; 14 Sets (Ran out of Gas wanted to do 4-8 more sets)

After each Set of Incline Dumbell Presses about half way thru the 30 sets
I squeezed the muscles hard got a great boost in the pump

Wednesday am;
Cardio.....Legs were still sore from Mondays Workout
Hit 7.4 Miles; 685 Calories Burned

Heading to the Gym now;
More Cardio and Shoulders (14-22 sets)

Steve48
04-22-10, 5:52 am
Wednesday PM;
Cardio and 23 Sets Shoulders
Tried the Behind the Neck Hammer Strength Machine at the end of the workout - great machine really felt the Muscle Connection.

Thursday AM;
Heading to the gym for Abs and Cardio

Firedrake
04-22-10, 8:06 pm
Looking good, Steve -- you can drop the weight -- just keep your eating planned and consistent. I've got about 25 pounds to drop by July 24th. It WILL happen.

Good luck with the commission.

Steve48
04-23-10, 7:29 am
Losing 25 by July for both of us Sounds Great!.

Thursday PM
Cardio; The Draft was on which helped me get thru it with ease.

Biceps; 32 Sets I didn't like the order I did the Exercises in I have gotten a
much better pump in the past have to do some experimenting.
Doing the Barbell Curl near the end seems to get a better result.

Steve48
04-24-10, 6:09 pm
Saturday;
32 Sets CHEST........Great Pump
(Set PR on the Bench)

20 Sets BACK
Tried the Pec Dec Reverse Fly Feeling it now

Couple Miles of Cardio and a Walk

Steve48
04-25-10, 7:28 pm
Sunday; Extra Cardio and a Walk.
I was still big time sore from Yesterday's workout so I decised to listen to my body and
hit some extra cardio instead of hitting biceps.

I have been doing some more reading and I'm changing up my split.
I still want to Hit Chest/Biceps/Triceps Twice a Week.
Legs on Sunday will help me get another day's rest before golfng with clients which
usually happens on Friday.

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

Firedrake
04-25-10, 7:38 pm
Looks like a good plan, especially given the demands on your time -- now, you WILL remember to stand somewhere that your client won't nail you, won't you?

sunny_max
04-25-10, 8:31 pm
solid looking plan steve......i had maximum gains when i hit biceps twice a week....but now i am ona different plan...trying new things.......good luck with the new split....and that golf story was sure interesting.......like jim said.....stay behind the client lol....

Steve48
04-25-10, 9:02 pm
Oh Absolutely - Lesson Learned!!

I'm also doing.....
AM Cardio - Monday to Thursday (Friday Off)
PM Cardio - Monday to Friday
Light Cardio - Saturday and Sunday

Last week I did 81 Miles and Burned 6200 Calories
More Miles than I really want to do (knees got a little sore on the bike today)
This week Less time on the Bike and more Elliptical.

The Goal is around 65 Miles - 7000 Calories Burned.

Steve48
04-25-10, 9:10 pm
DIET - DIET - DIET
The more I learn the more I realize 70-80% of this life is Diet.
(I had originally used the word game instead of life and realized it didn't fit)

The amount of time in the Gym is +/- 20 hours a week and is certainly critical....but
pales in comparison to diet.......My Cooler is packed and I'm ready.

I saw a quote the other day I liked;
"Every bite of food brings you either closer or farther away from your goal"

Steve48
04-26-10, 9:49 pm
MONDAY AM;
Cardio; 6.4 Miles
Abs

MONDAY PM;
Chest; 29 Sets
Triceps; 18 Sets
Cardio; 3.6 Miles

Calories Burned w/Cardio; 1103 Calories

Calorie Intake; 1,875 Calories - 142g Protein
__________________________________________________ __________

*My Goal is to have 1,850 to 2,400 Calories a Day w/160g of Protein
No Soda!

NJC_Manhattan
04-27-10, 5:11 pm
29 sets of chest is crazy! nice work

Steve48
04-27-10, 6:00 pm
Coming from a Volume King like you that's saying a lot.
I'm feeling it today.

CARDIO AM;
I was running late which pissed me off did 4.1m - Burned 545 Calories

Tonight; Back+Biceps+Abs+Cardio

Firedrake
04-27-10, 6:32 pm
You're definitely right about the diet -- without the right nutrients at the right time, it's a thousand percent harder to lose fat OR gain muscle.

Solid chest and triceps!

Steve48
04-27-10, 9:45 pm
TUESDAY PM;
BACK; 28 Sets
BICEPS; 22 SETS
Cardio; 4.1 Miles - 300 Calories

Because of the change in my spilt I had done Biceps Sunday so they were a little Burnt Out.
Back Workout felt Great - Legs and Back is when I sweat the most and I love it

sunny_max
04-27-10, 9:59 pm
nice work steve...your volume work always amazes me!

haha i love back workouts too!

Steve48
04-27-10, 10:00 pm
Tuesday Diet;
2,035 Calories - 160g Protein
No Soda

Per a Calorie Counter I found online that factors in number of workouts a week
I can have 3,100 calories/day to maintain my 217lb weight. Obviously a
number of variables can change the number but it's close enough.

Cooler is already packed for Day 3.

Firedrake
04-28-10, 12:06 am
I'm cooking my food even as we speak -- already finished 5 lbs. of steak for the next week, and 10 lbs. of chicken's about to go in the oven. The fish doesn't store well, so that gets done every night. Once for the evening's (the 7th) meal, and another portion for the next day's meal 6.

Veggies get steamed as needed, and thrown into tupperware. They're used to seeing my cooler at the office, and I haven't been asked to join anyone for lunch in months.

Steve48
04-28-10, 5:48 pm
I did feel a little strange pulling out 3 hard boiled eggs out of my cooler at 10:00am for a mid-day snack. My boss walked in and just started busting my balls.

Today marks three days without soda probably for the first time in 20 years.
Feels good to finally take some control over the issue. Down to 215.8 in the blink of an eye when I removed the soda.

Steve48
04-28-10, 5:51 pm
Thanks Sunny_max I love the volume it takes me awhile to get thru the workouts but once I get to the gym I have the luxury of all the time I need. I am trying to get my rest period down to less than a minute to burn more calories. It does impact the total reps I do but not by that much that it isn't worth it.

Cardio and Abs Tonight.

Firedrake
04-28-10, 11:59 pm
I did feel a little strange pulling out 3 hard boiled eggs out of my cooler at 10:00am for a mid-day snack. My boss walked in and just started busting my balls.

Today marks three days without soda probably for the first time in 20 years.
Feels good to finally take some control over the issue. Down to 215.8 in the blink of an eye when I removed the soda.

Heh. I'm not allowed even diet soda till after I've had a gallon of water, per Rage.

My company's gotten used to me eating in the corner all day.

Steve48
04-29-10, 4:31 pm
I'm enjoying Green Tea from the Company Fridge.......unfortunately they keep it two shelfs below the Mountain Dew. Day 4 No Soda today I came close to grabbing one.

AM Cardio;
Felt Great banged out 7.4 Miles 800+ Calories

PM Workout;
Heading to the gym for Chest/Triceps/Abs
and more Cardio.

Firedrake
04-29-10, 5:27 pm
Congrats on bypassing the Dew!

Keeping grinding!

NJC_Manhattan
04-29-10, 6:07 pm
Keep up the no soda. Ha. And nice work

Steve48
04-30-10, 12:29 pm
Day 5 Staying Strong; 213.8 Today

Last Night;
Chest 35 Sets
Triceps 17 Sets
Light Cardio/Abs
Last Three Sets for Triceps were Close Grip Bench and at that point my Chest was burnt out so I could really feel the Triceps doing most of the work.

Set a PR on the Bench; 165lbs
Not alot of Weight at the moment but 225lbs is coming I'm crawling towards it.

Years ago I was watching Stripes and the scene where Bill Murray bets that he can do 5 Pushups came on and I was wondering how many pushups I could do......I dropped to the floor and The number was ZERO.... 20 Years of Hoop didn't do much for my arms.
Now I could do 80 in Three Minutes and my bench is climbing.
Feels Great.

Firedrake
04-30-10, 1:58 pm
Solid work!

Isn't it great to be able to see where you -were-, and realize what you've accomplished?

Congratulations!

Steve48
04-30-10, 6:26 pm
Feels Amazing.......Lifting Weights is so Honest
Do the Work - Eat Right ='s Results.
No Bullshit, No False Promises Just the TRUTH

sunny_max
04-30-10, 10:06 pm
Feels Amazing.......Lifting Weights is so Honest
Do the Work - Eat Right ='s Results.
No Bullshit, No False Promises Just the TRUTH

excatly steve.......welll said...you are your own creater.......you do the time...put in the right work.....eat your meals...stay focused....the best damn thing.....and the results are your motivation!!

sunny_max
04-30-10, 10:07 pm
Day 5 Staying Strong; 213.8 Today

Last Night;
Chest 35 Sets
Triceps 17 Sets
Light Cardio/Abs
Last Three Sets for Triceps were Close Grip Bench and at that point my Chest was burnt out so I could really feel the Triceps doing most of the work.

Set a PR on the Bench; 165lbs
Not alot of Weight at the moment but 225lbs is coming I'm crawling towards it.

Years ago I was watching Stripes and the scene where Bill Murray bets that he can do 5 Pushups came on and I was wondering how many pushups I could do......I dropped to the floor and The number was ZERO.... 20 Years of Hoop didn't do much for my arms.
Now I could do 80 in Three Minutes and my bench is climbing.
Feels Great.

congrats on the PR!!....keep pushing that shit brother!

Steve48
05-01-10, 6:57 am
Thanks - Those PR's keep you moving Forward

Friday PM;
Biceps - 32 Sets Felt Great the Last 5 Sets I really had to Grind
Worked in 2 Sets of Concentration Curls near the end and burned out my biceps.
Starting to feel the Sorness coming in.

Friday PM; Cardio
Didn't have much in the tank.
My Calories per day are down from 3,000 to 1,800 to 2,100
and My Caffiene is way way down without the soda it's affecting my energy for Cardio.
(Last Week I did 81 Miles this Week I'm at 47)

Thankfully with the new Diet I don't need to do 81 Miles to Lose the Weight

Saturday Am; 213.2
(Haven't seen that Weight in 4 Years and I wasn't lefting them so the body composition is better as well)

Steve48
05-01-10, 7:23 pm
SATURDAY;
Shoulders; 22 Sets
Experimented with the order of the exercises and really liked what I did today.

Cardio; 6 Miles 520 Calories Burned

Just bought a couple of dumbells so I can hit my Forearms.
I haven't been getting to then at the gym and now I can do them at my convenience a couple of days a week.

Firedrake
05-02-10, 1:30 am
Looking good, Steve -- sounds like the dietary changes are making a big difference!

Steve48
05-02-10, 6:22 am
Huge Difference....I feel like I have control over my bad habits.
The Energy Level Difference is a little strange but I'm only a week into it I'm sure my body will adjust.

Legs This morning and then I'm heading to the Jay Cutler Classic.

Steve48
05-03-10, 4:50 pm
SUNDAY;
Legs; 35 Sets
I did Drop Sets at the end of each exercise which added 7 Sets to my normal workout and really burned out my legs. Love the Soreness that Leg Day Brings.

We went to the Jay Cutler Classic yesterday in Boston it was a great show the first one we had ever gone to - we already found our next show to attend in Rhode Island on June 26th. I think my girlfriend got the bug to compete (which was my plan) she has to decide figure or bikini. I think she is leaning towards figure.


MONDAY AM;
Hit Cardio hard this morning lots of energy soreness hadn't kicked in yet from Leg Day except got the glutes.
8.1 Miles of Cardio
695 Calories Burned.

Heading to the gym early to Hit Chest/Triceps/Abs and more Cardio.

Firedrake
05-03-10, 5:01 pm
Nice! Glad you enjoyed the show -- they always fire me up, too!

Great cardio! Keep grindin'!

Steve48
05-03-10, 10:10 pm
MONDAY PM;
Chest; 27 Sets
Triceps; 18 Sets
Abs; Leg Raises/Knee Raises/Crunches
Cardio; 6 Miles; Bike

Steve48
05-04-10, 12:49 pm
TUESDAY;
AM Cardio
This is the worst session of the week Leg Day was Sunday.
6.5 Miles (3.0 of it on Elliptical HITT Style) 652 Calories Burned.

Tonight; Back/Biceps/Cardio

Firedrake
05-04-10, 4:37 pm
Good work goin' on. Cardio after leg day is always a pain. Mine for tomorrow will be Schlepping Through Airports: Ontario, DFW, Birmingham.

sunny_max
05-05-10, 10:49 pm
looking good man!....cardio after leg day is definitely brutal! way to keep up with it.....

Steve48
05-07-10, 7:00 am
5/05; Off Day Lots of AM Cardio
Tried Intervals 2 Minutes Hard - 1 Minute Light
Better Sweat going to incorporate it
Had a Work event the dessert looked great.......didn't touch it

5/06; Chest 34 Sets
Feeling it this morning - Need to go back to doing 3 Sets of 20 Pushups for my warm up
got a much better pump when I was doing them first. I didn't like it because it affected the weight I could lift and the reps but I think the pump is more important to overall results.

5/07; 210.8 Nice!!!!
No Cardio this am......Biceps and Cardio tonight

sunny_max
05-09-10, 8:20 pm
some hard work there in the past few workouts!!...keep it up brother!

NJC_Manhattan
05-09-10, 8:29 pm
Keep pushing my man

Steve48
05-11-10, 5:45 am
Took Three Days off from the Weights walked in to the gym last night feeling refreshed.

CHEST; 24 Sets
Lghtened the Weights to make sure I was getting 10-12 Reps per Set.
Shortened the Rest time to 30 seconds.
Trying this for a week as a change of pace.

Tuesday am; 209.6

Steve48
05-11-10, 9:50 pm
BACK; 30 Sets (4 Sets of 7 Exercises) and 2 Drop Sets thrown in.

Reducing the Weight to make sure I get into the 12 Rep Area really allowed me to focus on the negative lift more than I have been able to before.

30-40 Second Rest also got my heart rate up more than I have in the past.
I was resting to long in the past.

Hit some light cardio after weights.


*The 10 lbs I have lost really showed up in the mirror tonight when I was working out - I could see more definition which felt great.

Long way to go from 209.6 today down to 187,,,but I feel finally like I have a plan that I am executing. 20 Months ago I was in the high 220's.

Steve48
05-12-10, 5:52 pm
Wednesday AM Cardio; 50 Minutes 800+ calories Burned
Did the first 20 Minutes Interval Style 1min light - 2min sprint

Heading to the Gym for PM Cardio
Fat Burning Session.

Playing golf at Yale University's Golf Course tomorrow.
Hoping to be back to hit my Tricep workout - Hate when golf gets in my way

Firedrake
05-12-10, 6:20 pm
Oh, poor guy--golf gets in the way . . . <grin>

Looks like good work, and congrats on the weight loss progress!

sunny_max
05-12-10, 11:57 pm
haha gotta keep the clients happy too!

Steve48
05-13-10, 5:27 am
208.2,,,,,,,,Nice
Last Night banged out 60min Cardio burned over 800 Calories
Good Abs Session
Heading to the gym for am Cardio.

Me and the GF are heading to the Rhode Island Building Show on Saturday
She is hooked and ready to start competing when her classes end in December
I

Steve48
05-13-10, 5:29 am
and yes you have to keep the clients happy but it shouldn't get in the way of Triceps!

Guys I appreciate your support the weight loss in the last 20 days has been amazing.
Drake tracking your show prep and the work you are putting in had absolutely motivated me

Firedrake
05-13-10, 8:35 pm
and yes you have to keep the clients happy but it shouldn't get in the way of Triceps!

Guys I appreciate your support the weight loss in the last 20 days has been amazing.
Drake tracking your show prep and the work you are putting in had absolutely motivated me

I'm always happy to serve, my friend <grin>. Your own work helps to drive me, so we're even.

Steve48
05-14-10, 7:02 am
Thank you sir!

207.7 This Morning
Thursday Cardio am - Burned over 1,000 Calories

Golf in the afternoon
The client wanted to walk the Course and the Yale Course is really hilly,,,,,that was a hell of a 4+ mile walk. Didn't get back in time for Triceps.

Tonight; Biceps/Cardio

Steve48
05-18-10, 7:04 am
208.2 Nice to be keeping my weight down with my diet.
Tweaked my foot on Friday and haven't been able to do shit.
Finally feels a little better this morning.
Four Missed Workouts - Missed a lot of Cardio
This Sucks!

Firedrake
05-18-10, 7:27 pm
It's just a speed bump, bro -- you'll come back stronger!

sunny_max
05-19-10, 12:25 am
like jim said you will be back stronger.....hope you feel better soon!

Steve48
05-19-10, 7:12 am
Thanks Guys I appreciate the support...I'm feeling better today I could limp around the gym tonight and get something done but I have client golf Friday and Monday and I'm trying to rest enough that I make sure I can play.

Friend was just diagnosed with Prostate Cancer he's 49 and just got remarried...really reminds me that we are on a time limit of unknown duration. My prayers to Peter and his family.

Steve48
05-21-10, 8:35 pm
It's been a week and my ankle/foot hasn't healed,,,,,,WTF!!
In the past when I tweaked it the healing took about four days.
Heading to the Doctors if it doesnt improve by Tuesday.
Didn't help that I had a client golf outing today I lasted 16 holes before I shut it down and
I'm suppose to play Monday.

Been a Week since I've been to the gym - I'm so pissed I was in a groove.
Come Tuesday I'm going to the gym even if I have to hobble to get my workout done.

Firedrake
05-22-10, 12:59 am
I feel you on the friends with cancer front -- my housemate just lost an old friend to urinary tract cancer on Thursday. I've lost more friends and family to cancer than I care to count, and have survived both a tumor on my spine (when I was 18) and skin cancer myself.

Your friend will be in my prayers.

Get to the damn doctor with the foot -- this is way too long, and you know it. You just risk further damage if you keep going on it.

sunny_max
05-22-10, 2:33 am
go to the doc asap steve....hope you feel better sooon!...sorry to hear about the friend...

Steve48
05-22-10, 3:58 pm
Thanks guys I appreciate the concern.

Woke up this morning and after a week it feels quite a bit better - pain is almost gone.
I wrapped it up tight and had ice on it all night watching tv and then I slept with an ice pack on it all night and it made a significant difference.

So of course t feeling better meant I dragged my ass to the gym.
Didn't push it but still worked up a sweat which felt great.
Light Cardio
I then did 2 Exercises of 3 Sets each for
Chest/Biceps/Triceps/Back/Shoulders.

FewL4no1
05-22-10, 6:00 pm
Hey Steve,

Haven't checked up on you a while man, but it looks like you are staying the course.

Sorry to hear about the problems you have had recently. It sounds like things are turning around for you and you're getting back to the training. Stay strong man, and keep up the hard work.

Firedrake
05-23-10, 3:00 am
Hmph. I'd still rather you let the doctor take a look at it, if only to tell you there's nothing else he can do.

Just sayin'

Steve48
05-23-10, 8:15 am
Hey Steve,

Haven't checked up on you a while man, but it looks like you are staying the course.

Sorry to hear about the problems you have had recently. It sounds like things are turning around for you and you're getting back to the training. Stay strong man, and keep up the hard work.


Thanks I appreciate you stopping by.
I'm Down to 207.2 Even with the Unwanted Week Off - Diet is finally in Order.
My Goal is to Weigh 199 June 30th and 192 July 31st.

Steve48
05-23-10, 8:17 am
Hmph. I'd still rather you let the doctor take a look at it, if only to tell you there's nothing else he can do.

Just sayin'

I don't disagree - Golf will be a good test tomorrow.
If it starts to swell up again I'm going.
This has happened twice before in the last year so something is wrong.

NJC_Manhattan
05-24-10, 2:26 pm
How's everything going in here

Firedrake
05-24-10, 3:17 pm
I don't disagree - Golf will be a good test tomorrow.
If it starts to swell up again I'm going.
This has happened twice before in the last year so something is wrong.

I have to wonder if you have an ongoing plantar fasciitis problem, or a bone spur irritating something in the ankle.

Good luck!

Steve48
05-24-10, 5:38 pm
Ankle/Foot Feels Good after a Day of Golf...I'll see how it feels tomorrow.
Brace I bought feels real good.

Sunday I hit the Gym Light Cardio and
Then I hit 2 Exercises for 3-4 Sets for Chest/Biceps/Triceps/Shoulders/Back
Felt Great - I really enjoy those workouts
Twice in a row Sat and Sunday may not have been the brightest move but I was jonesing to lift.

I'm thinking of doing that Every Other day and then either Saturday-Sunday Hit Legs for 16-20 Sets.

That's my comprimise with my Weight program to make sure I'm available for Golf all summer...I can't really bust my ass every night in the gym with lots of volume on one body part a night and then go golfing and practice the next day.

Then come September/October I can go back to a "normal program".

I much prefer Weight Lifting to Golf....
Like I said before you can practice golf all you want and most of us see limited improvements....weights you get return for every ounce of sweat you put in.

Steve48
05-24-10, 5:48 pm
Forgot te Best Part of the Day......Pulled out one of Last Years Golf Shirts for the round today and the Sleeves were a Little Snug.......YES!!!

Heading to the Gym Tonight - Hitting the Elliptical
In this Heat the Gyn with be Boiling - LOVE IT

Firedrake
05-24-10, 6:25 pm
Glad to hear things are feeling better, but it still concerns me, if it's a recurrent problem.

As for golf vs. weights: I'll freely confess, I've never understood or been interested in golf, and I don't quite comprehend the fascination so many millions of people seem to have for it.

Congrats on the shirtsleeves -- I have several short-sleeved work shirts I can no longer wear. Isn't that WONderful? <grin> I've also had to dumped several pairs of trousers I'd bought before my back surgery -- they're size 46 -- I'm now a 38. <BIG Cheezy Grin>

Have fun dripping on the elliptical -- I'll be doing much the same on my recumbent bike at home.

Steve48
05-25-10, 5:02 pm
Honestly I have totally lost interest in Golf - Unfortunately playing golf with clients is a signifcant part of my job in the summer and I have to be at least decent. I'm not happy I need to take time out of my schedule to practice.

Monday Night Cardio felt Great I pushed it a little bit.

Tuesday Went back this morning and went at in Hard for 30m on the Bike and 40m on the Treadmill....No pain nothing! I was so pumped I could have kept going. After a week of not doing much sweating covering a shirt felt great.

Tonight is Weight Lifting and more cardio.

I hear you on the pants I'm into a size 36.

NJC_Manhattan
05-25-10, 5:05 pm
Nice work man. Keep it up

sunny_max
05-26-10, 1:45 am
thats a lotta cardio man.....good to know your ankle is feeling better.....nice about teh shirt size...haha

Steve48
05-26-10, 5:13 am
Last Night was Great

Went for a Walk
Hit some Light Cardio
2 Exercises for 3 Sets with some Drop Sets
Chest/Triceps/Biceps/Shoulders/Back
Then I got home and went for another walk.
Sore This Morning Feels Great

Heading to the Gym for Cardio.

Steve48
05-26-10, 5:14 am
Nice work man. Keep it up

Thanks - I want to look back and Realize June 2010 was a Big Month in My Life.
I want to get below 200!

Steve48
05-26-10, 5:15 am
thats a lotta cardio man.....good to know your ankle is feeling better.....nice about teh shirt size...haha

Oh yes the Shirt Sleeve felt Great,,,,It's only going to get Better!

Steve48
05-27-10, 5:36 am
Weight; 206.6!

Diet is getting easier to deal with I'm around 1700-1800 Calories/Day
and getting 100-120 grams Protein/Day.
Last Night; Cardio/Abs.

MsSnookie
05-27-10, 5:40 am
It's been a week and my ankle/foot hasn't healed,,,,,,WTF!!
In the past when I tweaked it the healing took about four days.
Heading to the Doctors if it doesnt improve by Tuesday.
Didn't help that I had a client golf outing today I lasted 16 holes before I shut it down and
I'm suppose to play Monday.

Been a Week since I've been to the gym - I'm so pissed I was in a groove.
Come Tuesday I'm going to the gym even if I have to hobble to get my workout done.

Im glad you got your ankle to start feeling better.. but I noticed something... How can you get it to heal quickly.. if you are doing all this walking!!! "D

Keep at it!
Tamara

Steve48
05-28-10, 9:33 am
I'm using a lot of Ice Packs as a preventive method to make sure it stays fixed!
Fortunately all the Golfing except for that one time involves a Golf Cart.
The Elliptical doesnt bother it at all - No Flexing Required of the Foot.

Last Night; 2 Exercises for 3 Sets for Chest/Biceps/Triceps/Shoulders/Back
Plus I threw in a Drop Set on one of the exercises for each body part.
35 Sets and with limited rest I banged it out in 60 minutes.
Woke up with that great soreness this morning.

I also noticed a nice cut coming in between my chest and shoulder....the 13 lbs I have lost in the last month is starting to show off some of my results over the last year of lifting.

This Morning - Hit Cardio with a lot of Energy.

Steve48
05-29-10, 8:32 am
Saturday Am; 205.4
Crazy Amount of Cardio yesterday; 17.3 Miles almost 2 Hours
(Jim how the hell do you do 2 Hours every day???)

Really Focused on the Diet this Weekend I don't want to go backwards because it's a Three Day Holiday Weekend.

Today; Lifting/Cardio/Walk

Steve48
05-29-10, 6:26 pm
FIRST OFF; BEAT LA (We Want it to be Kobe!)

Saturday;

1. Walk

2. Light Cardio Warm-up

3. Weights;
Chest - 3 Sets Machine Incline Press - 3 Sets and a Drop Set Bench Press
Triceps - 3 Sets and a Drop Set Triceps Press - 3 Sets Cable Cross
Biceps - 3 Sets and a Drop Set Hammer Curls - 3 Sets Barbell Curl
Shoulders - 3 Sets and a Drop Set for Lateral Raises and Front Raises
Back - 3 Sets T-Bar Row - 3 Sets and a Drop Set Cable Rows

36 Total Sets

Tommorrow Cardio - Leg Workout

Firedrake
05-29-10, 6:28 pm
Solid work, Steve, but as a Laker fan, I must object! <grin>

Steve48
05-29-10, 6:30 pm
Solid work, Steve, but as a Laker fan, I must object! <grin>

Glad to see that you are feeling better....Enjoy the Show Tonight.
It will be a great battle....if it's the Suns it will be a huge letdown.
I already have clients calling for Tickets.

Firedrake
05-29-10, 7:22 pm
Glad to see that you are feeling better....Enjoy the Show Tonight.
It will be a great battle....if it's the Suns it will be a huge letdown.
I already have clients calling for Tickets.

heh. I won't be watching -- I'll be at the Jr. Cal -- seeing how the big boys play.

Steve48
06-02-10, 12:44 pm
This Morning Tipped the Scales @ 204.0 (Over 15lbs Lost in a Month)

Monday; Hit my Full Body Workout
2 Exercises/3 Sets + Drop Sets for Chest/Tricep/Bicep/Shoulder/Back
Triceps I did Rope Pressdowns and Held it at the bottom for a couple of seconds
Great Burn. I actually feel like I'm starting to figure this process out. It's been a year plus and I think I have read more about weightlifting in a year than I did about golf in 20 years.
The results of the last month are highly motivating.

Crushed Cardio on Tuesday and this morning.
Back Tonight for Full Body Workout and more Cardio.

sunny_max
06-03-10, 8:18 pm
congrats on losing 15lb...you have come a long way my friend......keep up the good work in here!

Steve48
06-04-10, 4:58 am
Thanks as soon as I got My diet nailed down the Weight started falling off.

202.4 Today

Wednesday;
Hit My Full Body Workout - 35 Sets

Thursday;
Slept in for Morning Cardio my body was telling me to Rest
Last Night - 27 Sets for Legs because of the Ankle I had taken Three Weeks off
from my Leg Workouts. I was surprised in the drop off in Strength in such a short time.

Best Part.....I have never been able to do a pull up being over weight and never lifting a weight until last March was a bad combination. Last Night I grabbed the close grip bars on the overhead cable machine and much to my surprise pulled myself up from a dead stop then went back down hung there again and went over the bar for a second time.
You would have thought I won an Olympic Gold medal given my internal reaction.
Tried a Wide Grip pull-up after that and didn't get to far - but I will it's just a matter of the work and time required to get there.

sunny_max
06-08-10, 3:58 am
congrats on the pull up! you been doing allright my man?

helenk579
06-08-10, 5:45 am
Thanks you for the post.
Hi guys, Im a newbie. Nice to join this forum.

Steve48
06-08-10, 3:40 pm
congrats on the pull up! you been doing allright my man?

That was TWO PULLUPS!!

203.8 Today - Diet is still staying Strong.
Leg Workout Last Thursday Killed me - My Legs/Glutes finally stopped being sore yesterday morning. Because of the three week layoff not hitting legs I really paid the price. Which I have to say I enjoyed - Love that feeling of muscle soreness and nothing brings it on like Leg Day.

Hit My Full Body Workout on Saturday - Sunday/Monday Cardio Overload

Tonight - Full Body Workout - Abs - Cardio

NJC_Manhattan
06-08-10, 6:50 pm
That was TWO PULLUPS!!

203.8 Today - Diet is still staying Strong.
Leg Workout Last Thursday Killed me - My Legs/Glutes finally stopped being sore yesterday morning. Because of the three week layoff not hitting legs I really paid the price. Which I have to say I enjoyed - Love that feeling of muscle soreness and nothing brings it on like Leg Day.

Hit My Full Body Workout on Saturday - Sunday/Monday Cardio Overload

Tonight - Full Body Workout - Abs - Cardio

Go kill that workout

sunny_max
06-08-10, 9:26 pm
That was TWO PULLUPS!!


ha my bad lol


hope you had a good workout!

Steve48
06-09-10, 5:38 am
Great Workout; Really Enjoying the Full Body Workout
Moving up in Reps on a number of Exercises - Did either a Drop Set or a 4th Set on all the exercises. 40 Total Sets

Sore as Hell this morning - Heading for Cardio

Steve48
06-10-10, 4:34 am
201.2.........(so close to breaking 200 I can taste it)

50.2 Miles of Cardio Monday to Wednesday.
(I've been averaging 75-80 Miles each week so I'm a little ahead of the game this week)

Full Body Workout Tonight looking to hit 40 Sets again

sunny_max
06-10-10, 6:15 am
nice work....200 is yours man...keep at it!

Steve48
06-12-10, 6:51 am
200.4 Crawling towards Breaking 200.

Cardio This Week I'm at 70 Miles with Saturday/Sunday to Go.

Last Night got to the gym late and almost convinced myself to put off Weights until today but then I said what would Jim do.........So I hit the Weights.

Nailed my Full Body Workout with 40 Sets.
Saw a Nice bump of Strength/Reps on Bench Press and Incline Bench
Felt Really Strong

Legs This Morning

Steve48
06-14-10, 6:49 pm
Saturday/Sunday got all F'd Up with To Many Things to do.
No Gym either Day - I was helping a family out on Sunday that needed a hand...what I thought would take 4 Hours ended up taking 8 Hours but it could be the best 8 hours I ever spent in regards to being there for somone who needed it.

Hated missing the Gym - Good Thing is I only Weighed 201.6 Today so I didn't Bounce up to High. Looking to Break 200 on Thursday am.

Nailed Cardio This Morning; 11.0 Miles over 1100 Calories Burned
Weights Tonight.

Steve48
06-15-10, 5:52 am
Monday; 200.4
Full Body Workout - 40 Sets
Sore as Hell this Morning.

Steve48
06-16-10, 8:48 am
199.8 (Down from 219.2 on April 26th)
13lbs from My Goal of 186.

Legs/Abs/Cardio Last Night - 27 Sets of Legs
Went home after and passed out on the Couch which was good because I missed
the Celtics Horror Show of a game.

When (not if) I get to 186 I can then Turn around and try to add back some weight.
Is 6 Lbs of Muscle a realistic goal for a year. (I have no idea)
Anyone??

Thanks

Steve48
06-17-10, 4:18 am
199.6

Last Night Hit My Full Body Workout;
10 Exercises x 3 Sets.....I had less time so No Drop Sets/4th Sets
Felt Great Tricep Pressdowns/Close Grip Benches and the T-Rows were threw the Roof.
Mind to Muscle Connection just continues to Improve.

Goal Remains 186 by August 10th.

Heading to the Gym for Morning Cardio

Steve48
06-18-10, 3:15 pm
199.0 Today - Goal is to Hit 185 by August 10th
Down from 219 on April 26th

My Diet/Workouts for the last 50 days has been pretty consistent;
1,700-1,900 Calories and around 140g of Protein

Meal #1;
Oatmeal/Blueberries w/Whey Protein
1/2 Muscle Milk

**Morning Cardio

Meal#2
Yogurt/Whey Protein will some Walnuts

Meal #3
2 Eggs

Meal #4
Tuna Fish w/a Small Amount of Mayonaise

Meal #5;
Two Slices of Deli Turkey

Meal #6;
Peanut Butter on English Muffin
Broccoli
Chicken
1/2 Muscle Milk

**Weight Workout w/Cardio
I have been doing Full Body Workouts 2 Exercises for Each Body Part x 3 Sets
(Legs get their own Day usually 27 Sets)

Meal #7;
Milk w/Casein Protein
3-4 Sugar Free Popsicles

MY QUESTION IS.........
When I start to try and add Muscle Mass do I simply increase this same diet to 200-300 calories above the amount of calories that maintains my weight or do I need to make drastic changes to what I am eating? (ie; More Carbs??)

I'm also hoping to drop some Cardio right now I'm doing about 70 Miles a week between the Elliptical and Bike.

Steve48
06-18-10, 3:16 pm
Clarification - The Full Body Workout is Every other Day

Steve48
06-18-10, 10:26 pm
Solid Workout
10 Exercises for 3 Sets with One Drop Set added for Each Body Part - 35 Total Sets
Light Cardio
So Far this week 3 Full Body Workouts - 1 Leg Day and 62.5 miles of Cardio

Steve48
06-19-10, 9:10 pm
198.8......Continuing to Eat Clean - Solid Morning Cardio

Steve48
06-19-10, 9:28 pm
Out to Lunch today with my Girlfriends Best Friend - She is a Big Girl.
She hears me order Plain Chicken w/Broccoli with a Glass of Water (wasn't on the menu but I'm finding if you ask most restaurants will take care of you).....She looks at me and says "if I had to eat like that I'd kill myself". What does she think I don't want the Chicken Parm and the Rolls and a Cold Beer of course I do but I want to be in Great Shape more.

She then goes on to say how jealous she is about my weight loss.....I swear she didn't make the connection to what I ordered and my weight loss. She talks about going to the gym more,,,,,,,,Hello you aren't going to accomplish shit until you get your eating in order.

Firedrake
06-20-10, 1:21 am
Great progress . . .

Until that lady's priorities include getting into shape as HIGHER than "tastes good", she never will get her weight down.

You, on the other hand, understand, and are moving steadily toward your goal.

Congratulations!

Steve48
06-20-10, 9:36 am
I Finally Understand!......that you can't out work bad eating habits!

Steve48
06-22-10, 7:04 pm
Killing the Cardio; 17+ Miles Yesterday and 13+ Miles This Morning
Heading to the gym for a second round of Cardio

Last Night Solid Workout; 35 Sets
Upped the Reps on a number of the workouts - Gym was boiling so I got a great sweat going.

199.8 Today - Looking for a Solid 3lb Weight Loss this week

FewL4no1
06-22-10, 7:52 pm
Yo Steve,

Congrats on breaking 200 bro! Looks like you are still keeping up with the incredible cardio and weight training and it is paying dividends!

I saw that rant you had about the girl you went out to eat with, so I have to share this link with you:

http://www.youtube.com/watch?v=VKs0oEIVOck

Keep up the hard work Steve.

Steve48
06-23-10, 5:22 am
Thanks - That Video is Perfect!!
Eat Less - Move More........Very Simple Concept!

Steve48
06-24-10, 4:39 am
Mon to Wednesday I've hit over 50+Miles of Cardio....3,800 Calories Burned.
Feels Great doing most of it on the Elliptical so the Knee feels good.

Weights Last Night;
35 Sets; For Biceps I did 3 Set's of 21's with the EZ Bar and then followed it up with 4 sets of Barbell Curls. Great Burn Best I have ever felt for Biceps.

Last Night I saw the guy in the gym that had pissed me off about two months ago and he was amazed at my 20+lb Weight Loss and I actually thanked him for motivating me. He walked over to me in late April and said something like your not doing bad for a guy your age but I'm not seeing a lot of progress maybe you should try something else......and then gpes on to explain the workout I should do....I was pissed for two days but then I started thinking about it and realized he was right.
My Eating Sucked....
I was putting the time in with Weights but wasn't focused and had no plan.....
I used his comments to motivate me did my homework and switched to three days of a fullbody workout and one leg day per week and I cranked up the cardio.

"Guy My Age"..........I'm going to show this guy what a man can accomplish regardless of his age.

Steve48
06-26-10, 5:41 am
F$%$..........202.8
My schedule the last Two Days of Work didn't allow me to have my cooler and involved lots of eating with Clients and I could only squeeze in one quick session of Cardio on Friday am..Totally Sucked (But we did win two projects worth over $100m in Construction Costs - Huge Victories and they will help keep some of our staff busy in this challenging time)

Time to get back to work and get back below 200 as quickly as possible.
Full Body Workout on the Schedule Today and lots of Cardio.

Steve48
06-27-10, 2:19 pm
Hit my Full Body Workout Saturday and added a couple more Sets for a total of 39.
Banged out a lot of Cardio.

Continuing to mix up the exercises I do for each body part which seems to really be working out well. With Cardio this afternoon I should get over 90 miles for the week..probably about 20 more miles than I should be doing.

Steve48
06-28-10, 4:24 pm
200.6 Today.......Flat for the Week.
July my Goal is to lose 10.8lbs and Hit 189.8..
Back hard on my diet today after 4 days of f'ing around.

Morning Cardio 15m Bike - 60m Elliptical 11+miles and 1,300 Cal's Burned
Heading out for a walk and then my Full Body workout and more Cardio
Looking forward to hitting my goal of 185 and being able to cut back on the cardio.
70+ miles a week has been okay (over the top last week with 95m)...I'm concerned over time the strain on my 48 year old legs will be an issue.

Steve48
06-29-10, 4:38 am
199.2 Good to get back below 200 Quickly

22.8 Miles of Cardio Yesterday - Legs Feel Good!
Last Night; Full Body Workout - 37 Sets
Continue to Improve the Number of Reps on a regular basis.
I'm trying to show a little patience and not add weight until I've gottten the reps up to 12 per set.

FewL4no1
06-29-10, 2:45 pm
199.2 Good to get back below 200 Quickly

22.8 Miles of Cardio Yesterday - Legs Feel Good!
Last Night; Full Body Workout - 37 Sets
Continue to Improve the Number of Reps on a regular basis.
I'm trying to show a little patience and not add weight until I've gottten the reps up to 12 per set.

Good to see you're back down below two bills. The body goes through good and bad phases, and it sounds like you busted through the bad, so that 'good' is going to be extra good! Keep up the hard work, Steve.

EDIT: It's good to see someone's legs feelin good! haha

Firedrake
06-29-10, 7:21 pm
We all get setbacks from time to time, but it looks like this one didn't set you back far at all.

Well done, and congrats on those contracts!

Steve48
06-30-10, 4:40 am
Good to see you're back down below two bills. The body goes through good and bad phases, and it sounds like you busted through the bad, so that 'good' is going to be extra good! Keep up the hard work, Steve.

EDIT: It's good to see someone's legs feelin good! haha


It was great to get back under 200 so quickly amazing what a 1,700 calorie day and a shitload of Cardio can do!......now in July I need to go low.
48 Year Old Legs are feeling good I read you're having some trouble...Patience!

Steve48
06-30-10, 4:42 am
We all get setbacks from time to time, but it looks like this one didn't set you back far at all.

Well done, and congrats on those contracts!


The Bounce Back was Quick...Felt Great.
Getting Pissed at myself about setbacks absolutely helps focus my attention.
Thanks for the Congrats on the Contracts,,,,,,,it was a Big Week!

Steve48
06-30-10, 7:28 pm
Northeastern University had a Charity Golf Tournament I bought some client to today.....first time in awhile that I had seen a bunch of people and most noticed my 20lb weight loss and new physique. Felt Great to get all the compliments.

Even better that before I played this morning I hit 10 plus miles of cardio - 100 Pushups - Abs and 4 Pull-ups. Something about out working most people just feels good.

The back and core are certainly helping me to crush it......had 182 yards into one green slighting down hill and down wind and I ripped a 7 iron onto the green about 12' away.

Even better I was able to bag out of the dinner early when the clients left and I have time to hit the gym to close out the day.

FewL4no1
07-01-10, 4:57 am
Northeastern University had a Charity Golf Tournament I bought some client to today.....first time in awhile that I had seen a bunch of people and most noticed my 20lb weight loss and new physique. Felt Great to get all the compliments.

Even better that before I played this morning I hit 10 plus miles of cardio - 100 Pushups - Abs and 4 Pull-ups. Something about out working most people just feels good.

The back and core are certainly helping me to crush it......had 182 yards into one green slighting down hill and down wind and I ripped a 7 iron onto the green about 12' away.

Even better I was able to bag out of the dinner early when the clients left and I have time to hit the gym to close out the day.

Ahh man, working out, hanging out with good people, and golfing. What a great day haha.

And I couldn't agree more. Those endorphins are a fantastic way to start the day.

Steve48
07-01-10, 5:10 pm
Sales can be a pretty good gig - Lots of Golfing and plenty of time to Workout......as long as the sales keep coming in.

Continuing to ramp up the Cardio - Over 70 Miles already this week since Monday.
My Knees/Legs feel much better which I'm crediting partially to the 20lb Weight Loss.
The Girlfriend is away this weekend in Florida so I'm ready to hit all my workouts hard and put some extra time in on extra reps/walks etc

Steve48
07-02-10, 8:57 am
198.0

Last Night I hit the Full Body Workout for a Total of 33 Sets
I could really notice the effect of having an extra day's rest between workouts - upped the reps on most if not all the exercises. For Biceps I still haven't found anything better than doing "21's" with the Ez Bar - Great Burn and Pump.

I also finally worked Barbell Rows into the Workout for Back.....Should have incorporated it long before yesterday.

Steve48
07-04-10, 10:05 am
Saturday Hit My Full Body Workout; 40 Sets
One of those days in the gym that just feels so good - High Energy.
Went for a 4 Mile walk and some Light Cardio.

Hit 5 Close Grip Chin-Ups and some Push-ups/Ab Work.

Today.....Walks/Cardio/Abs

Steve48
07-05-10, 8:58 pm
Monday 197.6

Hit My Full Body Workout with some Extra Sets thrown in; 42 Total Sets
Added Two Sets of Inverted Rows for My Back and Four Extra Sets for Biceps
Did a lot of Ab Work Between Sets.

Walked; 8 Miles
Pre-Workout 4.8 Miles - Post Workout 3.2 Miles I'm Burned Out

Close Grip Pull-Ups; 5

Steve48
07-06-10, 6:17 am
197.0..........(12 lbs until I hit my goal of 185)

Walk this morning - Cardio/Abs tonight

Steve48
07-07-10, 5:06 am
196.6

Solid Ab Workout Last Night did various exercises for about 20 minutes but I realized I
need to get more organized about my ab workouts. Need to do some research this week and nail down a workout.

Cardio this am
Cardio/Weights pm

Steve48
07-08-10, 4:52 pm
After 5-6 Great Weight Workouts in a row I hit a little wall last night.
Finished about half my weight workout and then shut it down.
Went for a walk this morning in place of am cardio.

Two weeks in a row of 95 miles of cardio and all the extra walks I have been squeezing in with this heat and living off 1,900 calories just finally got to me. Back to the gym tonight to finish my weight workout. On vacation next week so I want to make sure I have plenty in the tank to hit all my workouts hard.

196.0 This Morning - Still looking for 185 by August 23rd!
*23.2 lbs Lost since April 26th - As everyone says the key is DIET!

Steve48
07-10-10, 7:55 pm
195.8. (New Low)
Today was Moving Day it's like a 12 Hour Workout......Finally Done!!!

Steve48
07-12-10, 5:37 pm
Vacation Week - Lots of time for Cardio and the Gym;

Full Body Workout Today; 43 Sets
Hit extra sets for Chest/Back/Triceps
Light Cardio and a Walk

Steve48
07-14-10, 6:51 am
Tuesday; Lots of Cardio and a 5 Mile Walk.
Weight Today 195.4 (New Low) [Lost 23.8 lbs]


Today; Full Body Workout/Cardio/Walks

charlievanriper
07-14-10, 7:27 am
23 lbs congrats Steve.

Steve48
07-14-10, 1:56 pm
Thanks - Feels Great!

Today hit my Full Body Workout - 40 Sets
Great Chest Pump
Light Cardio and a 7 Mile Walk

Steve48
07-15-10, 4:30 am
194.4.....Weight is Falling Off I upped my calories to 1,900 to 2,100 daily.
Getting between 130 and 180 grams of Protien - On vacation this week so I've been getting more of my protein from shakes this week than I normally would.
I was down in the 1,650 to 1,800 daily calorie range which I think was to low.

Cardio/Abs Today.

Steve48
07-16-10, 8:16 am
193.8
Heading Out for a 6 Mile Walk - Then to the Gym for my Full Body Workout.
Only 8.8lbs from my Goal.
BF% is now under 18 my next goal will be to maintain 185lbs and lower my BF% to 11-13%.

Steve48
07-17-10, 10:07 am
193.0.........Diet is right On - Had 185 Grams of Protein Yesterday.
Turkey/Tuna/Chicken No Junk Food
It really is 80% about Diet

Gym Today - Full Body Workout

FewL4no1
07-18-10, 5:34 pm
Hey Steve,

Another 7 lbs for you since I last stopped by, congrats! I just got back from vacation, and I know how tough it can be to keep a schedule while trying to relax and enjoy oneself, but keep at it man.

And yea, as it says in your last post, it is ALL diet. I love it when kids come up to me in the gym and asks, "What lifts do you do?" and I tell them they need to get their diet worked out first. That immediate deer-in-the-headlights look is just something that I will never not find hilarious haha.

Stay strong man.

Steve48
07-20-10, 6:52 pm
Thanks - Fees Great walking around in the low 190's......185 is Coming.
People at the gym are asking about my workout and how I have lost the weight.....the answer DIET DIET DIET.

Going to the Europa Show this Saturday in Hartford - Shows are always very motivational.
Should be just the bump I need to get down to 185.

Girlfriend is on board to compete in the May 2011 Cutler Classic - We are trying to find her a trainer/coach to meet with since her or I have ever prepped for a show.

Steve48
07-21-10, 6:30 pm
Last Night; Full Body Workout 43 Sets
Felt Great hit a bunch of extra sets for Biceps and Triceps....Trying to focus extra attention on my weak points.

This morning; 194.0 and some am Cardio
Heading tonight for More Cardio and 12-15 Sets of Ab Work

Steve48
07-22-10, 10:27 pm
194.0

AM Cardio 55min

PM Light Cardio
38 Sets Full Body Workout - Shoulders are very Sore went Heavy on the Shrugs

Steve48
07-25-10, 12:07 pm
194.0 again......I'm on a little plateau here it's starting to piss me off thats something like 5 out of 6 days @ that Weight.

Went to the Europa Show down in Hartford.....The Over 50 Group Looked pretty good I think they had 3 participants. Pretty sad commentary when if you held an over 50 all you can eat contest you would probably get 40-50 people.

I have to say I'm strongly considering doing this Show in the Summer of 2012 - That gives me 24 Months to see how much mass I can put on. (I turn 50 Jan 2012)
My Arms are shit...I found a 10 Week Arms program in one of the Muscle Magazines that I'm planning on starting to do in September after I hit my target weight of 185. (They claim you can add 1 1/2" to your arms - I'd take that but I'm skeptical)

Steve48
07-26-10, 7:04 pm
Last Night I Hit My Full Body Workout 30+ Sets
Used the Tricep Machine and I'm really feeling it I need to incorportate that into my workout more.....I just don't get much of a tricep burn from close grip bench presses or pressdowns

Steve48
07-27-10, 1:26 pm
This morning 55 Minutes of Cardio.....Tonight Full Body/Abs/Cardio.
194.8. Still Struggling to get off this plateau!

Steve48
07-27-10, 10:00 pm
Full Body Workout 33 Sets

Great Pump on Biceps...
3 Sets Incline Bench Curls
Supersetted with Tricep Dips
3 Sets Hammer Curls with a Drop Set after each set

FewL4no1
07-28-10, 8:58 pm
Full Body Workout 33 Sets

Great Pump on Biceps...
3 Sets Incline Bench Curls
Supersetted with Tricep Dips
3 Sets Hammer Curls with a Drop Set after each set

Drop sets and super sets; I like it! Keep kickin ass man and you will get out of your plateau. "When going through hell, keep going."

Steve48
07-29-10, 7:00 pm
Thanks I'm Doing My best to bring up the Arms.......actually banged out some "real" Tricep Dips felt great to be able to drop down hold it for a second and then come back up.

Last 4 Days I have eaten Like SHIT,,,,,,,,Work Stress
Time to get back to work - 185lbs is out there for me I just need to re-focus

Morning Cardio 55minutes
Heading to the Gym for a Full Body Workout

Steve48
08-01-10, 12:07 pm
Okay I indulged myself for a week of eating - up to 197.4 (From 194.0)
I did hit all my workouts but a little less cardio than I usually do.

It's August 1st Time to get back to work.
Leg Workout Today - Nice way to start the month.
185.0 is the Goal.

Firedrake
08-01-10, 3:42 pm
Make it happen, bro!

Only 3 guys in the Over 50 class -- heck, we had six here, just in L.A., and two in the Over 60!

Steve48
08-02-10, 6:21 pm
I'm all over it!

Steve48
08-04-10, 8:30 pm
Full Body Workout Last Night
I've dumped the Clip Board and I'm focused on the mind body connection.
Without the Clipboard the workout feels less "mechanical".
Felt Really Strong the Bench Press is Starting to come up.
Also hit a new Back Machine last night which focused on my lower back more...its sore but it feels great.

I'm spreading the word to all my friends and business aquaintences that we should all be lifting....now that I've lost so much weight I'm starting to show them results so they are starting to understand what I'm talking about. I gave one woman a 3-day a week dumbell workout that she is starting tonight.

Firedrake
08-05-10, 1:36 am
Isn't amazing when people see what you've done, and want your help to do it for themselves? My own fiancee has gotten her dumbbells out at home and it working out when it's too hot for her usual 4-mile afternoon hike through the woods.

Well done at being an example!

Steve48
08-05-10, 6:43 am
Isn't amazing when people see what you've done, and want your help to do it for themselves? My own fiancee has gotten her dumbbells out at home and it working out when it's too hot for her usual 4-mile afternoon hike through the woods.

Well done at being an example!


Being an "example" is Great....it keeps me focused that I can't slide back and return to where I was - 185 is coming then it will be time to add mass!

I saw the picture of the guy that took the over 50 group in your competition....Tough Tough Competition....He is setting a high standard for you to chase I have no doubt you will get there.

Firedrake
08-05-10, 1:02 pm
Being an "example" is Great....it keeps me focused that I can't slide back and return to where I was - 185 is coming then it will be time to add mass!

I saw the picture of the guy that took the over 50 group in your competition....Tough Tough Competition....He is setting a high standard for you to chase I have no doubt you will get there.

I know what you mean about the "can't slide back" -- once everyone has seen what you CAN do, they expect you to keep doing it! <grin> They start looking at you weird if you eat something NOT on your eating plan.

Steve48
08-07-10, 7:33 am
I didn't start this journey to become a role model for Old Men and Women....but it's working out that way. It absolutely adds pressue not to slide back which I like. I also got engaged in July and I don't want to be getting married as the chunky guy.

Thursday Night Hit My full body workout.
Banged out Extra Sets on all the Body Parts Pushed Shoulders and Back Hard at the end of the workout. Felt really tight and strong walking out of the gym and I had a great bicep pump.

Friday; 10 miles of Cardio

I need to crank up the intensity
I am feeling like getting to 195 was a great accomplishment and acting somewhat like I don't need to put in he extra effort to get to 185 that it will just happen. I'm killing my weight workouts but the intensity with my cardio and diet have dropped.

With the changes I have made in my life I have no doubt I can maintain my weight in the 195 area very easily.....It's going to be a tough road to lose that last 10lbs.

Intensity and Diet are the Keys

Steve48
08-08-10, 10:00 am
Full Body Workout Saturday - Highlights

Hit the Bench for 2 Warm Up Sets
1s 135 for 8 Reps
3s 155 for 4 Reps (New PR)
1s 135 for 8 Reps
1s 95 for 12 Reps
Chest Strength is Improving
Worked Abs in between Sets

Also used two new Hammer Strength Machines for Back
Went Heavier than I normally would and really felt the muscles work

Triceps/Biceps/Shoulders did 6-9 Sets for each body part


Heading to do Legs this Morning and some Cardio

Thrawn
08-08-10, 10:11 am
I understand how you feel with the 'being an example' once you are older and lifting.
I can relate to that =) I am considered 'the to-go-to guy' in my gym for info and training.

Good journey, i will be along for the ride from here on!

KEEP ADDING PLATES!

Steve48
08-09-10, 1:17 pm
I understand how you feel with the 'being an example' once you are older and lifting.
I can relate to that =) I am considered 'the to-go-to guy' in my gym for info and training.

Good journey, i will be along for the ride from here on!

KEEP ADDING PLATES!

Thanks for Jumping in I appreciate it.
Well I'm bringing some of it on myself because I'm preaching the Power of Lifting to anyone and everyone that will listen!

Hit Legs Sunday - Hadn't done Legs in about four weeks so I was suppose to go slow but once I got into it I was hooked. Hit 33 plus sets and threw in squats for he first time with some really light weight. I've always been afraid of my left knee so I'm getting into them slowly. Sore as hell today but I did my morning cardio to get the blood flowing.

More Cardio Tonight and some Ab Work

Steve48
08-11-10, 10:04 pm
Hit Legs Sunday - Still Sore as Shit
They Loosen up for Cardio and then tighten up again when I sit for awhile.
The 50miles of Cardio I've done since Monday I'm sure hasn't helped.
Ramping up the Intensity again with Cardio Two-a-Days.

Hit My Fullbody Workout Tuesday - 35 plus sets
Went Heavier than I typically due on the majority of my workouts to surprise my muscles.
Felt Great - I need to grab a spotter on my Bench and try to hit 175. I have no doubt I can get it off my chest and lock it out.

Weight 197.2 This Morning I need to tighten it up and get back in gear.
My low was 193.0 about three weeks ago - Need to Stop fucking around

Firedrake
08-12-10, 12:30 am
It happens in waves, Steve -- you'll get it done. I've no doubt. When you stray from the path, you're pretty self-correcting.

Thrawn
08-12-10, 3:03 am
Jim is right, its a pendulum swing. You just try to nudge it in the direction you wanna go, up or down. You WILL succeed, but not without missing the pendulum a few times.
Its the defeats from which you will learn the most.
You will benifit the most if you keep focussing on the things that went WELL instead of what went wrong.

Monster load on the body, 35+ sets is no joke! Plenty of rest and recovery afterwards, i hope =)

Can you please post your workouts a bit more elaborate? In that way we can all learn and see what you are up to. And we can give tips and tricks when we can.

Steve48
08-13-10, 9:07 am
You guys are both right - I'm down from 219 which outweighs a little bump in the road.
Happy to share my workout and get some feedback.

I'm doing a fullbody workout three days a week and legs on sunday.


Chest;
Bench Press
2 Warm Up Sets Light Weight
2s x 5 - 155lbs
1s x 3 - 165lbs
2s x 8 - 135lbs

Dumbell Flat Press; 3s x 8 - 50lbs
Incline Barbell Press; 3s x 10 - 115lbs

Biceps;
Db Curls; 3s x 7 - 35lbs
Machine Curl; 3s x 10 - 55lbs
Incline Curl; 3s x 10 - 25lbs

Triceps;
Machine Press; 3s x 15 - 145lbs
Overhead Machine; 3s x 10 Supersetted with Cable Extensions
Close Grip Bench; 3s x 9 - 105lbs

Shoulders;
Incline Press; 3s x 9 - 100bs
Front Raises; 3s x 8 - 30lbs
Shoulder Shrugs; 3s x 8 - 180lbs

Back;
Low Row (Hammer Strength Mach); 3s x 6 - 180lbs
Lat Pull Dn (Hammer Strength Mach); 3s x 6 - 180lbs


30min of Cardio Before/After