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Miska
06-03-2010, 06:59 PM
Hey all,
My wife and I are both going to give this program a try. We are hoping for some great results. For the first time in a while I have some goal oriented training thanks to this program.

My background is as follows: I am 34 soon to hit 35 in Sept. I have a background in sports most recently high level rugby....8 years ago! Since I have ceased organized sports, I have slowly packed on the pounds. My current stats are 6 foot, approximately 265 pounds in the 25ish% body fat percentage. I have continued to lift over the years, so my strength is ok (at least my upperbody) I am a chiropractor by trade, but ironically enough my low back is somewhat shot, so squatting and deadlifting are going to present a challenge. Last I squatted was 3-4 years ago and 225 lbs. was easy weight, but it crushed my low back to the tune I could hardley walk the next day. I am hoping to get back into some decent weights for squatting/deadlifting like the old college football days! My log will be somewhat embarassing as my benchpress far exceeds my squat/deadlift capabilites presently (or should I say capabilities if I want to walk the next day)

My goals are to get down to the 230-235 range while hopefully maintaing/gaining strength and building some muscle in the process. I will be starting the program 6/7. I will get my official stats for that day and maybe even some pictures (I'll post the before and afters if I am successful. LOL)

Looking forward to getting healthier/fitter and interacting with you folks along the way!

Cheers!

Off Road
06-03-2010, 08:24 PM
Welcome aboard. I look forward to keeping track of your progress. Good luck.

Kiff
06-05-2010, 04:16 AM
Welcome aboard mate, it is a solid program, stick at it and diet right you will succeed! Enjoy it.

Miska
06-05-2010, 11:15 PM
To be clear...The cluster sets are completed with a pause on all reps? Thanks for the input!

Miska
06-07-2010, 05:33 PM
Day 1: 5:00 AM, downed a protein shake and a banana...let the workout commence!

BW 268; BF%28.8; BMI 36 (used one of those hand held % calculators...not sure how accurate, but a reference point to start with)

Warm up 10 min on stair climber, stretching

Deadlift: bar x 6; 135 x 6: 185 x 6: 225 x 6; 275 x 6 x 2 x 2 x 2 (felt fairly easy, starting off slow as to not royally screw my back up)

Calf Raises of bock: BW x 6 x2; 135 x 6 x 2 x 2 x 2

Squats: 135 x 6; 186 x 6; 225 x 6; 275 x 6 x 2 x 2 x 2 ( again weight wasn't to tough, but this is the one that may kill my back, feeling tight as I sit here and type, we will see what tom. holds!)

Bicep barbell curls: bar x 6; 65 x 6; 95 x 6

Abs: Wheel bw x 6 ( put alot of stress on my lumbar spine so I switched to the TRX) TRX roll up x 6 x 2 x 2 x 2

Overall workout felt pretty good, my weight was up a little do to weekend food/beer consumption, so I would expect a loss of 5-7 pounds this week. I think getting enough protein to meet my 235 target weight requirements is going to be challenging! So far I have been pounding shakes like a mad man! Here's to hoping the low back can withstand some squatting and deadlifting down the road! Any input would be appreciated!

dynamo
06-07-2010, 08:24 PM
clusters are not pause reps just controlled, but dont over think it. I would say as long as you're not dropping the weight you're doing it right. Good work in here by the way :)

Edit: keep it light with the squats and deads and make sure your form is perfect and when you feel strong enough add the weight. You may need to work on flexibility before you really have a usable back. When you warm up for squat do some stretches for you hips and do full squats with just the bar (even if you only squat to parallel normally) with perfect form just to stretch everything and get the blood flowing before it really needs to on the heavier sets

greemah
06-07-2010, 10:51 PM
That's some insanely good leg strength for someone who hasn't squatted in a years. Interested to see what your bench is!

Miska
06-08-2010, 06:06 AM
clusters are not pause reps just controlled, but dont over think it. I would say as long as you're not dropping the weight you're doing it right. Good work in here by the way :)

Edit: keep it light with the squats and deads and make sure your form is perfect and when you feel strong enough add the weight. You may need to work on flexibility before you really have a usable back. When you warm up for squat do some stretches for you hips and do full squats with just the bar (even if you only squat to parallel normally) with perfect form just to stretch everything and get the blood flowing before it really needs to on the heavier sets

Thanks for the advice dynamo, I will give it a try. My back is a little tight this morning, but not too bad...hopefully it holds up!

Miska
06-08-2010, 06:08 AM
That's some insanely good leg strength for someone who hasn't squatted in a years. Interested to see what your bench is!

Thanks for stopping by greemah! When I say my bench "far" exceeds my squats, that may have been a little exageration...I'm hoping to cluster around 300-315 with the bench!

Miska
06-08-2010, 04:58 PM
6/8/10 bw: 263.5

Bench press: bar x 20; 135 x 6; 185 x 6; 225 x 6; 275 x 6; 305 x 6 x 2 x 2 x 2
pullups (gravitron) bw-150 x 6; bw-130 x 6; bw-110 x 6; bw-90 x 6 x 2 x 2 x 2 (I suck at pullups hope to get bw x 6 at some point)
dips: bw x 6; bw +25lb x 6; bw +45 x6 x 2 x 2 x 2
overhead barbell press: bar x 6; 95 x 6; 135 x 6 x 2 x 2 x 2 (these caused some stress on my low back because it was also a little sore from squatting yesterday)
barbell row bar x6; 95 x 6; 135 x 6; 185 x 6 x 2 x 2 x 2

felt decent overall. I had a rough night last night with the chills and sweats, felt like shat this morn. Felt better for the workout, but not up to 100%. I ordered some Nitor, so hopefully that will get me jazzed for my workouts. Any type of axial loading of my spine causes my low back to hurt (squats, overhead pressing) I'm trying to work through it and hopefully it will pass.

greemah
06-08-2010, 05:41 PM
Crazy strong bench lol

Miska
06-09-2010, 06:20 PM
6/9/10 bw: 261

Cardio: 30 minutes stair climber and eliptical

weight is back down around where it has been for the past couple weeks. Hoping to break into the 250's soon as I have not seen those numbers in a couple years. I was up around 280 after x-mas, so....heading in the right direction!

Miska
06-10-2010, 05:52 PM
6/10/10 bw: 261.5

6:00AM 35 min. cardio
4:00PM 30 min. cardio

I decided to give my back another days rest as it is still a little sore from sqatting monday. I may give the lower body workout a run tom. morn. if my back is feeling loose. I have ordered a foam roller....should arrive any day now. I am def. doing upper body on Sat. AM. May ditch the low body tom. as my son has his 5 year old b-day party saturday and I don't want to be handicapped for it. We'll get this thing figured out one of these days!

Miska
06-11-2010, 04:49 AM
6/11/10 bw: 260

DL: 95 x6; 205 x 6; 295 x 6 x 2 x 2 x 2 (PR)
Abwheel: bw x 6 x 2 x 2 x 2
barbell curls: 65 x 6; 85 x 6; 105 x 6 x 2 x 2 x 2 (PR)
standing barbell calf raise: bar x 10; 135 x 10; 225 x 6 x 2 x 2 x 2

omitted the squat today because I didn't want to aggrevate my back. Will add them back monday! DL felt pretty good...more to come hopefully Monday! Upperbody tom.

Miska
06-14-2010, 08:01 PM
6/14/10 bw 267

squat: bar x 6; 135 x 6; 225 x 6 right hamstring cramped up pretty bad so I quit the squats and no deadlifts today
barbell curl: bar x 6 ; 65 x 6; 85 x 6; 105 x 6 x 2 x 2 x 2
abs wheel x 6; trx roll ups 6 x 2 x 2 x 2
calf raise: bar x 10; 135 x 6; 225 x 6 x 2 x 2 x 2

had alot going on this weekend. partied a little much and didn't get alot of lifting in...body weight is up as a result. Dehydration is likely the reason for my cramps while squatting. I'm getting re focused and shooting for some PR's this week!

Off Road
06-14-2010, 09:58 PM
Chalk it up to "lessons learned" and get ready for the next one.

Rugg
06-15-2010, 08:12 AM
Thats some pretty impressive strength levels for someone who has been away from the gym for a long time. The only advice I'd have to offer, as someone who has pretty severe back problems, is that if you're worried about injuring your back with a certain exercise, dont do it. Find a safe alternative.

Im fairly close to your age and if I've learned one thing from going back to the gym after a long break, its the fact that I'm far more likely to damage my connective tissue now than when I was working out in my 20's. I feel the allure of big squat and DL numbers, but its just not worth risking my ability to walk up-right :D .

That all being said, your milage may vary, just look at off-road, he's got a decade on me and is an absolute beast.

Miska
06-15-2010, 05:41 PM
6/15/10 bw: 266

Pull ups(gravitron) bw -150; bw -110; bw -80 x 6 x 2 x 2 x 2
Bench: bar x 20; 135 x 10; 185 x 6 ; 225 x 5; 275 x 3; 315 x 6 x 2 x 2 x 2 (PR)
OH bar press: bar x 10; 95 x 6; 145 x 6 x 2 x 2 x 2
Dips: bw x 6; bw x 6; bw +25 x 6; bw +55 x6 x 2 x 2 x 2 (PR)
dbell rows: 50 x 6; 75 x 6; 100 x 6 x 2 x 2 x 2 (all the olympic bars were in use so I couldn't do bent over rows)

Pretty good work out all in all. If I can keep the focus through the weekend it will be great!

Miska
06-15-2010, 05:43 PM
Thats some pretty impressive strength levels for someone who has been away from the gym for a long time. The only advice I'd have to offer, as someone who has pretty severe back problems, is that if you're worried about injuring your back with a certain exercise, dont do it. Find a safe alternative.

Im fairly close to your age and if I've learned one thing from going back to the gym after a long break, its the fact that I'm far more likely to damage my connective tissue now than when I was working out in my 20's. I feel the allure of big squat and DL numbers, but its just not worth risking my ability to walk up-right :D .

That all being said, your milage may vary, just look at off-road, he's got a decade on me and is an absolute beast.

I haven't really been away from the gym, I just have not done any squatting and dl for many years. I have been fairly consistant with the upperbody (mostly bench and Tri's) And some accesory leg work like lunges, h-string curls, leg extensions. Thanks for stopping by!

Joe Black
06-16-2010, 03:01 AM
Good work on here!

how is your wife getting on with it and are you following the nutritional program too?

Miska
06-16-2010, 07:40 PM
Good work on here!

how is your wife getting on with it and are you following the nutritional program too?

My wife is doing very well, I am encouraging her to get her journal on here.

As far as nutrition goes, I need to log it better. I have definately been geting 400 + grams of protein daily. I may be a little short on calories and carbs. I will make a better effort to keep a nutrition log. I have been slacking on the weekends as I "occassionally" enjoy a few to many beers. Gonna try to buckle down this weekend and get the ball rolling!

Would it be possible to substitute lunges for squats? Squats kill my back and I don't have access to a leg sled on my leg days.
Thanks in advance!

Miska
06-16-2010, 07:43 PM
6/16/10 bw: 263.5

40 minutes of cardio....not to intense, just enough to get a good sweat.

I also shoveled, wheel barrowed and spread a ton or so of top soil this evening....I would imagine that counts for something!

Lower body tommorow! Gonna make a run at some heavier squats if my back permits! C'mon PR's!

Miska
06-17-2010, 06:26 PM
6/17/10 bw: 261

about 1 hr. of cardio in morning ( 15 min stair climber, 15 min eliptical, 30 min walking the dog)

Squats: 135 x 6; 225 x 6; 295 x 6 x 2 x 2 x 2 (PR) Felt pretty easy actually and my back appears to have held up ok!
Bar curls: bar x 6; 65 x 6; 85 x 6; 115 x 6 x 2 x 2 x 2 .....Maybe not the text book form on the cluster set
Dead lift: 135 x 6; 225 x 6 315 x 5 (quit on these as I slightly strained my left AC joint) I forgot how bad I suck at these....I am close to my current limit @ 315
Calf raise seated: 45 x 6; 90 x 6; 115 x 6 x 2 x 2 x 2
Abs-decline sit up: bw x 10; bw x 10; bw x 10 x 5 x 5 x 5

I was pleased how easy squats were and that they didn't irritate my volatile low back ( I was prob. a little shy of parallel though) Kinda bummed on the DL as I thought I would be stronger.....typical bencher....alligator arms! Looking forward to Sat. morn for upperbody, hoping to hit some PR's. Incidentally, I was working out at the local YMCA so I had some other equip. at my disposal.

Miska
06-18-2010, 08:18 PM
6/18/10 bw: 261.5

cardio: 30 min. eliptical at a medium place....good sweat...

edit: it is 10:17 PM EST....I have consumed way to many beers...carbo loading?????

Miska
06-18-2010, 08:20 PM
Trying to get my wife to post her log..she is bad ass strong...(for a girl) must be her finnish roots....She is a native of Finland!

Off Road
06-18-2010, 09:45 PM
I hear ya...my wife is Norwegian, naturally strong as all get out. My kids will be beasts.

Miska
06-22-2010, 05:24 PM
I hear ya...my wife is Norwegian, naturally strong as all get out. My kids will be beasts.

My boys are 3 and 5. They are both big and strong for their ages. Hopefully the trend continues through adulthood! You get over to Norway at all? I have been to the Oslow airport a few times....nice airport. Never actually been outside the airport in Norway though.

Miska
06-22-2010, 05:32 PM
6/22 bw: 267.5

I have been major slacking but back at it today.

Barbell Bench: bar x 20; 135 x 10; 185 x 6; 225 x 5; 275 x 3; 320 x 6 x 2 x 2 x 2 (PR) was tough but shooting for 325 next outing
pull ups (gravitron): bw -140; bw -110 x 6; bw -90 x 6 x 2 x 2 x 2
dips: bw x 6; bw +45 x 6; bw + 60 x 6 x 2 x 2 x 2 (PR)
bent over rows: bar x 6; 135 x 6; 185 x 6; 205 x 6 x 2 x 2 x 2 (PR) I used a double underhand grip....is this correct?
strict OHP: bar x 6; 95 x 6; 155 x 6 x 2 x 2 x 2 (PR) these are hard as hell I am trying to do these without any leg drive.

So...trying to keep myself together on the weekends. I seem to get involved in alot of home improvement projects which lends me to pound some beers while working around the house. This makes me a little vulnerble to a not so good diet. Gonna try to stay beer free this weekend....hopefully this will result in me getting down into the 250's next week and making more gains!

Kong
06-22-2010, 06:36 PM
Lookin good in here mate. You can do the rows either under or overhand. Underhand will let you use a little more weight but helps keep the elbows closer to your sides for a stricter movement. Ever tried what i call Dead Row's? Basically a Pendlay Row off the bars in the power rack.

Miska
08-05-2010, 06:04 PM
Hola all...I've been inconsistant with my workouts and even more with my diet. I'm hoping to get back at it with some intensity soon. I have been doing the upper body workout about 1x/week and the lower maybe 1x/2weeks...still making strength gains...Hit a PR deadlift tonight of 305x 6 x 2 x 2 x2...( Iknow not very impressive) Bench is doing well hit a 335 x 6 x 2 x 2 x 2 on tues. bw is about 268...not loosing, but that directly reflects my diet....Gonna try a bench max next week...never got 405 in my life and am shooting for that. I will try to get back on the board with my logs and diet.