I'm actually pretty jealous. I have to lay outside in the sun to get any tan. people make fun of me if I tell them, but they make fun of me if I'm pale too, so what are ya gonna do you know? fuckers. but yeah, I'd like to have a tanning bed.


it sure is buddy, it sure is.

Haven't been at the computer too frequently the past few weeks. Still doing the 5x5 and JJ everyday.

Started the Volume Phase yesterday:

I never post my warm-up sets only my work sets, but those can vary between 2-3 sets.

Mon 5-16

Squat
3x3x305

Bench
1x3x190
1x3x215
1x3x235

Power Cleans
1x3x170
1x3x195
1x3x215 (I think my third rep was really bad form-wise as this is the heaviest I've ever done w/cleans. I'm going to look for some advice from one of the guys I work out with).

Dips
1x3x15
1x3x30
1x3x45

JJ today @6. My hams, quads, and entire lower body are completely sore and it feels like my legs are noodles from the squats. Thinking about varying between box squats and back squats and possibly adding front squats.

You are very welcome. It is my pleasure. I am enjoying my involvement in this thread very much.



If the several small meal thing is working for you. I would stay with it. eating several small meals a day provides your body with a steady supply of nutrients and can keep you satiated. bodybuilders actually eat like this so their body has a constant supply of nutrients. I just have a problem when ppl adovcate several small meals a day as increasing metabolism. Several small meals a day has never been scientifically proven to increase metabolism. Some ppl with extremely slow metabolism will feel overwhelmed by eating several small meals a day. I am one of those ppl. I find eating four meals a day is best for me.



Do not fret over your BMI. The BMI averages are a lil wacky. some BMI measurements include internal fat some do not. So the averages are as goofy as RDA(Recommended Daily Allowances) Just use it as a reference with how you look and feel.

Definitely!

I am thinking of adding Zercher Squats in my routine.

I wish I could eat 7 large meals a day.

I'm getting close to needing some and this does look like a good deal.



Yeah, the diet is weird. I always start out great but in the evening it gets tougher for me and I want to eat junk so that's my only real battle.

I went to see Clapton on Monday and got home late but ran Tuesday morning. Last night I visited my dad and got home real late and this morning
I couldn't get my ass out of bed and missed a workout for the first time in ages. (lower body) but if I was going to miss anything that was probably the
best with all the bikeriding and leg stuff i've been doing. I'm going to throw a bunch of ab work in to kinda make up for it tommorow.




But, you can, fatass.

but then the girls won't lik... oh, that's right. nevermind. off to get some donuts.

when I get the munchies I usually eat a navel orange. Other snacks I allow my self free range on are pears, bell peppers, and apples. If I am hungry, I will just eat one of those. Navel oranges are my favorite.




It is very wise to take a week off from working out every 6-8 weeks.

When you miss a workout just pick up where you left off. No need to add something to make up for what you missed.


Keep up the excellent work!

7.27 miles for the 60-minute run last night. Did pull ups, dips, and extensions again. I think tonight is purely abs, which is always nice since they don't take too long.

Awesome! way to get back to it dolfan!

Yowza, amazing legs for 64 years old. It looks pretty awesome but $795 seems a bit much right now, plus I'd need some more weights. If
I get to the point where the leg press I have and some of the other exercises I might look into it, or maybe even a normal rack and additional
weights though i've never really used them before so I don't know how practical that is for home.

I have upped my cardio by .5 miles an hour across the board this week as well, so new levels on that front.

Oh hi. Is this thread still going?

My knee surgery was two months ago and it's finally feeling pretty good. So I went out and bought a bike yesterday, nothing fancy, but enough to get some exercise, start working on some cardio. I've been pretty sedentary for the last 10 months, since I hurt my knee, so this is a good first step.

Hopefully, by posting my progress in here, it'll keep me motivated/shamed enough to keep up the whole exercise routine.

All hail the return of The Creator!

Solid thinking. I agree. I just really like the Zane leg blaster. A rack and Olympic weight set would be a more equitable decision.

Lookin good on the cardio.


and yes Frank Zane is f'en amazing!

Welcome back, friend. Stick with it and don't let your body break down anymore.

Looks like I'm the only one who cares about staying in shape now. That's cool.



Anyway, I did the stairs at the stadium again tonight. One side of the stadium is under construction so I ran the other side twice. I figure that counts as once through the stadium.

I'm more proud that I even went because I really started fading this afternoon at work and started having those thoughts of coming home and crashing. But, the weather was waaaaaaaay too nice so I went.

Another solid lift today. For the first time I really felt like I strained for the last rep on my deadlift, but still got it up with good form.

Squat
3x5x160

Bench
3x5x125

Deadlift
3x5x165

Abs
12 Janda Situps
2x5 declined bench situps

Bicep Curls
2x10x25

Posting Weds/Fri workouts:

Wed 5-17

No squats on mid-week workout interestingly enough for this portion of the program, even if there were my legs were jello.


OH Press
3x3x180

Deadlift
3x3x355

Weighted Chins
1x3x15lbs
1x3x30lbs
1x3x45lbs

Fri 5-19

Squats
1x3x265
1x3x300
1x3x330 (New workset PR)

Bench
3x3x220

Cleans
3x3x200

TG's
1x3x15lb
1x3x30lb
1x3x45lb

Went to JJ 4 times this week, took today off as I was so tired my technique and ability to do anything would have been crap.

Thur- Treadmill (Could only drink water all day do to a Friday morning colonoscopy)
Fri (afternoon after sleeping most of the day)


*Chest press with dumbells 25lbs.
Outrigger presses 15x80
MidRows 3x15x100
*Shoulder press with machine (adjusted the seat and angle and it hit the shoulders better) 3x15x70

*bent over flys 3x15 (used the machine and did 40 lbs)
Tri-extension 3x15x80 (still tough to finish but I did.)
Weighted arm curls (bi's) 3x15x100
Hammer curls 25x10
- repeat of upper body above except I went back to the weighted arm curls on the machine. I just feel it hits the muscle more for now though
I am planning on trying heavier hammer curls next time.

did 20 Janda sit ups and held the plank for 1 minute trying to make up missing it earlier in the week.

Sat- Treadmill

New speeds are 4.5,5, 5.5 and 6 with the last minute being 6.5 in 4 rotating intervels.

Jeff- Deb and I got bikes as well and besides great cardio it's been a blast riding.

Kudos on keeping motivated. The last time the Bengals were any good was back in the late 80's and in a large part to a running back named
James Brooks. He was renowned for running the stairs in Riverfront Stadium and was doing it the day after we lost the Super Bowl.

I'd die if I even tried. Who knows, one of these days? Maybe I'll make it a goal you know, dying running the stairs, lol.

Had a great workout yesterday. I really love working out on Sundays. The gym is basically empty and I can do whatever I need to do without having to wait or ask if someone is still on a bench or whatnot.

So started with some ab rolls on the ball and was switching that up with Russian twists and Janda situps. Did four sets of alternating circuits of those with a 30 sec rest in between. Then I went and did some dumbbell curls followed by skull crushers. I did four sets of these. Then I did some overhead tricep pulls on the machine mixing.

Then I headed over and did military presses and 2 way flys with a 10lb weight.

Then I followed that up with 2 more sets of Janda situps and called it a day.

I really feel like I am doing more when I do circuit training. Are there any good links (AVSfan I am talking to you) that have a good circuit training regiment. I kind of know what muscle groups go with each other, but it is always helpful to ahve some other external advice.

I feel the same way working on my day off. I'm not rushed and can take more time as well as trying new things and getting extra work in.

Monday is my off day and I must have needed it since I slept an extra hour which is really unusual. Going back to work on Mondays sucks balls
anyway so the extra sleep was nice.

Plan for the week.

Tues-Cardio
Wed-Upper bod
Thurs-Cardio
Fri-Lower bod
Sat-Cardio
Sun-Upper

I've kinda reached the point at about 4 months now where i'm getting lots of compliments from people who haven't seen me in a while
and well some others. I'm down 2 belt sizes and went from XL shirts to L. The 32 shorts I bought a month ago are already too big as well.

I also have more energy than ever. The wife remarks alot about how I keep going all the time constantly doing things. I think another 3 months
will make a huge difference as well but I'm pretty happy with the progress thus far.

Oh and my son cracked me up yesterday by getting me a large container of protien powder. It was some high dollar stuff from GNC and I wanted
to say something but bit my tongue and thanked him. He's always been a gym nut so he's pretty pumped about me doing this as well.

Got in a nice run yesterday ... well nice for me. Ran a little over a mile, the thing was I was only going to run a mile and at about the 3/4 mile I was really feeling good, so I bumped my pace and was cruising for the last 1/4 mile. Since I still felt good I bumped the pace a little more and ran almost another 1/4 mile. I am trying to regain some running endurance but I also want to be able to run it at a good pace. Still checking into HRM's and hopefully I will get one soon, so I can really start to work on the zone training when i run.

Had a weird day where I dropped 5 lbs earler in the week but 4 of it reappeared the next day.

Stayed up late Tuesday night and overslept and missed upper body, but made up for it by
doing it at 10 last night and than ran this morning so i'm back on track. I'm really wishing
I had done before and after photos like the magazines, the difference in 4 months is pretty
amazing. I way less now than I have in over 30 years, back when I was in high school.

It's not the most awful thing ever, you can always take a nice break in between "sets".

I was out of town for work until yesterday, so I didn't get anything aside from abs and push ups in. I think I'm going for an easy run tonight and then probably stairs again tomorrow.

The weather here has been ridiculously nice lately. I'm loving it.

Very nice. My favorite runs are always the ones where I keep going for longer than I planned because I still feel fresh. Good stuff.

Went to the gym last night at 8:30pm. Again it was good because there were fewer people and I could really get some uninterrupted work done. Did the same basic workout as Sunday. I think I forgot to say that I also worked out on Monday doing some Chest and Back work. I will probably follow up the same Tomorrow. Gonna do another run tonight as that is all I will have time for.

I am thinking of redesigning my schedule to somehow get to the gym later. I was always going directly after work and consequently that is when EVERYONE shows up to the gym. Of all my gym sessions in the last few months, the one on sunday and the one yesterday were by far the best workouts I have gotten in. I try to do a lot in a short period of time so when there are 5 douches each laying claim to something and trying to talk to their friends about how buff they are getting because of this that and the other thing while I am just trying to get in my workout and GTFO, it fricken tilts me.

Also, nice work on still working something in even though you were out of town!

Thanks. I just took advantage of some floor space in the hotel room. Better than nothing.

Almost 3 days with no posts? I have been slacking for a couple of weeks now, recommitting myself starting today. I weighed in at 227 lbs this morning, want to be 215 by August 24, but preferably 210. I think I got bored with my workout routine, so I am looking into something a little different, not real sure what yet though.

Yeah, I think everyone got bored of marking in what they were doing on a daily basis ...

Went on Friday night and had a great chest and back workout. Took Saturday off.

Sunday went and did arms and shoulders. The good thing is my shoulder is holding up, so I think that injury is all healed up now and I can continue on with some good weight training. I am absolutely LOVING the Janda situps. They really are low impact on the back and they have some bite to them. I do those as well as the ab rolls and it seems to be working. Will give more results in a few months, but I can already see some difference (not much mind you but enough to get excited about).

I am going to try to go to the gym at 8:30 again tonight, so we will see how this works into my schedule.

I have not worked out in almost 2 weeks. Our client services manager resigned a couple weeks ago, and I have been working no less than 12 hour days which has done a couple things, left me no time and too tired too work out, and wrecked my back. I was shuffling like an 80 year old last week, got a massage on Friday which was needed. Hopefully things will have calmed down and I can get back to it, even if they are light workouts, this week.

Went to the gym on both of my days off (Sunday and Monday) for the first time in about a month I think. Didn't have the greatest workouts but at least I went. Squats, Leg Press, HamCurls, Calf Press, Deadlifts, Shoulder press, shrugs, lateral raises, and some running and elliptical. Diet went well yesterday, it really isn't difficult if I don't let myself say "fuck it I'm having that" 10 times a day.

Guap- Sucks about the long days, I work long days sometimes and it kills any motivation to make it to the gym, I try to go before work, but the day after a long day its impossible to get up early enough.

Did all my workouts last week. Today is the off day but since I didn't ride bikes yesterday I ran and did some extra
Janda sit ups.

Guap,

I just finished my fourth week of Flying 200's (once a week). I think next week I'm moving on to straight sprints for a bit to see how I like that.

Thanks again for the suggestions. I'll certainly be coming back to the Flying 200's by summer's end.

Random shitty thing about running outside - mosquitoes.

Random awesome thing about running outside - girls that are also running outside.

I've quit working out and taken up competitive eating instead. much more fitting to my lifestyle.

i lost 20 pounds by going on the subway diet.

IT REALLY DOES WORK!

congrats! how do you do it, what's the subway diet? eating veggie subs everyday?

Pretty happy with my results this week. I have gone from 227 to 219.6 in less than a week. I think its mostly just my body snapping back (or water weight but whatever). I've been every day except Tuesday, and its been kind of a struggle to get up in the mornings but I've made it.

Question for avsfan or anyone else, is it too much to lift each body part twice a week? Was thinking of doing something like this:

Sun-Legs/Abs
Mon-Chest/Triceps
Tues- Back/Biceps
Wed-Legs/Abs
Thurs-Chest/Triceps
Fri-Back/Biceps

With some cardio mixed in on some of the non-leg days. I usually do 4 sets of 3 different exercises for each body part, it that too much?

Here is some info I found from some credible sources;

"CIRCUIT TRAINING
The combination of aerobic and anaerobic training will offer you the best improvements for your overall fitness. One way to achieve this is through circuit training.

Circuit training is an organized setting of several exercise stations that are performed in a sequence with minimal or no rest. Circuit training can be performed during your resistance training session: 8 to 10 machine exercises alternating upper and lower body performed at a moderate to high intensity (1 set of 15 to 20 repetitions) with no rest. Another option, is to alternate an aerobic and a non aerobic station throughout the circuit: leg exercise (60 seconds) followed by jogging in place for 2 minutes followed by upper body exercise (60 seconds) to jump rope for 2 minutes and so on. The intent is to keep the body moving with no rest. Research has shown positive improvements in cardiovascular fitness and muscle mass with circuit training.

Circuit training can be easily integrated within your cardiovascular and resistance training routine. Either as an alternate for one of the sessions or as a extra alternative to spice up your exercise program. The benefits for improving your overall fitness will be positive."-Cooper Aerobics

LInk;

http://www.sport-fitness-advisor.com/circuit-training.html


I hope this helps.

This is too much. This is typical Muscle an Fiction trainning. except you forgot shoulders and are not adding the rest day that even Muscle and Fiction would add. The Muscle and Fiction version would look somethin like this.

Legs/Abs
Chest/Shoulders/Triceps
Back/Biceps
rest
and repeat

That is the typical three day rotation.

Then you are doing 4 sets of three different exercises while trying to hit the muscles in different ways.


I suggest you simply your routine and focus on basics while giving your body more rest to aid in recovery so you can make progress and avoid over trainning.

How about

abs/legs
rest/cardio
upper body
rest/cardio
repeat

3 sets of a fundamental exercise per body part

example;

abs/legs
3 sets of janda sit ups
3 sets of squats
3 sets of dead lifts
3 sets of standing calf raises

upper body
3 sets of dumbbell presse or bench press
3 sets of one arm dumbbell rows or bent over barbbell rows
3 sets of dumbbell standing overhead press or barbell standing overhead press
3 sets of dumbbell upright rows or barbell upright rows
3 sets of bent over dumbbell flys
3 sets of dumbbell hammer curls or barbell curls
3 sets of dips


perform all the sets for a fixed rep range. I prefer 12-15

examples of rep ranges.
min-max
6-8
8-10
10-12
12-15

when you can perform all three sets for the max of the rep range with excellent form increase your weight.
If you can not perform all three sets for the minimum of your rep range decrease your weight next time.


That is my two cents....slow and steady wins the race.


and keep the cardio simple. I suggest walking or rowing 20-40 minutes.

I also suggest 12 minutes of walking or rowing pre workout as a warm up.

Thanks, I figured it was overtraining, guess I need to be patient and I knew I left out shoulders, figured I'd mix in some over head presses somewhere just wasn't sure where. I think I'm going to do something similar to what you posted, just going to break up the pushes and pulls instead of all upper body on the same day. Something like this:

Legs Abs
Cardio
Chest Tris Overhead press
Cardio
Back Bis bent over flyes
Cardio
Off

All with a focus on the basic compound exercises ie bench squat deadlift rows etc.


As far as the warm up, I've heard it both ways that a warmup is better, and also that it really doesn't do anything for you. I generally don't do a warm up simply because my gym opens at 5:30 and I have to be done at 6:15 so kinda hard to fit it in.

ok.

Make sure you work the larger muscles first and finish with the smaller muscles.

example(in order);

abs/legs
squats
deadlifts
calfs

chest/shoulders/triceps
chest press
overhead press
dips

back/traps/biceps
rows
upright rows
curls

* exclude the bent over flys in this routine.


if you keep the sets to 3 per body part like I suggest you could do the three day rotation.

example;

abs/legs
chest/shoulders/triceps
back/traps/biceps
rest/cardio
repeat

it is ok not to do the warm up.

it's the 3x3x3 routine. lol! Perfect.

Avsfan or anyone else, is there any way of doing hyperextensions without a bench or not on a workout ball?

go to subway instead of mcdonalds. dont drink soda. boom - weight loss.

So taking what AVS has said to TRB I want to post my workout to see if it is falling into overtraining or if it is ok.

Day 1 Shoulder / Arms

Warmup:

3 sets alternating between Ab Rolls (10 reps) , Russian Twist (12 reps), and Janda Situps (20 reps)

Shoulders:

3 sets alternating between Sholder presses (12 reps) and two way flys (12 reps)

Arms:

3 sets alternate between dumbbell curls (12 - 15 reps), skull crushers (12 reps), and close grip press (12-15 reps)

3 sets alternate between over head tricep pulls (12 reps) on machine and curls on the machine (12 reps)

Day 2 Back / Chest

Warmup:

Jump rope 10 minutes

Back:

3 sets of max pullups
3 sets alternate between bent over dumbbell rows (not sure what they are really called) and dumbbell flys (first part of chest workout)

Chest:

3 sets of either incline press or bench press depending on what i feel like at the time

Finish up with 3 sets of Janda sit up then Stretching

Day 3 Cardio

Usually go and run for 1-3 miles depending on how much time I have.

Repeat Day 1-3 then rest on Day 7

Thanks for any input.

TRB05, I have decided to start trainning with the 3 on 1 off program I suggested above. I will be experimenting with a few things and will give feedback about it here. I have made one adjustment to the progrma already. I have moved legs to the second day. so the i am currently structuring the program this way;

abs/chest/shoulders/triceps
legs
neck/back/traps/biceps/forearm/grip
rest/cardio

This will give the shoulders a 48 hour rest between the push of overhead pressing and the pull of upright rows for traps

here is the routine i will be doing;

abs/chest/shoulders/triceps

ab roll outs or Janda situps 1-3 sets of 30 reps
*dumbbell pull overs 3 sets of 12-15 reps (isometric parts of this movement are a great warm up to do before pressing. it also stimulates the back just enough to aid in supporting pressing movements.)
heavy hammer swings
dumbbell chest press 3 sets of 12-15 reps
overhead dumbbell press or overhead kettlebell press 3 sets of 12-15 reps
dips


legs

kettlebell swings one handed or two handed

dumbbell squats 3 sets of 12-15 reps
dumbbell dead lifts 3 sets of 12-15 reps
standing calf raises 3 sets of 12-15 reps


neck/back/traps/biceps/forearm/grip

neck bridges 30-50 reps
one arm dumbbell rows or inlcline dumbbell rows 3 sets of 12-15 reps
dumbbell upright rows or one arm kettlebell upright rows 3 sets of 12-15 reps
*bent over dumbbell flys (I know i excluded these but i am going to see how it goes. I will keep you posted once I have a solid conclusion.)
hammer curls 3 sets of 12-15 reps
heavy grips grip trainning routine, here; http://www.heavygrips.com/training/beginner.html

rest/cardio

kettlebell swings one handed or two handed or 20-40 minutes of walking or rowwing


*denotes things I am experimenting with these exercises may change order or be removed.

If you have something high up that you could lay your upper body on you could do reverse hyper extensions here is an example on a reverse hyper extension machine. hopefully this will give you the general idea; http://www.youtube.com/watch?v=TTyk_7D_pQA

perhaps if you bent your knees and laid across a dinning table. of course you could grab the other end of the table with your hands for support.