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themightypuck
04-15-2003, 11:08 AM
Hi All,

I'm a newbie and thought a journal would be a good way to keep track of my progress and maybe get the occasional bit of motivation from a kind passerby :)

I'm 40 and started exercising about six weeks ago after about a ten year layoff (whacks head against wall). Mostly I've been walking and trying to run and fooling around in the gym. Last week I decided to get serious and started a nutrition and training program with 4 goals: get strong, get lean, get fit and get healthy. My initial specific goals are 1) bench 225x8, squat 225x8, dip bwx8, pullup(wide)x8 2) 200 lbs 10%fat 3) run 3 miles in 24 minutes 4) feel really good without resorting to expensive and illegal psychopharmaceuticals (ok seriously, get my cholesterol down/hdl up and all that other good stuff)*.

Present Condition
Height: 6'4"
Weight: 205
Bodyfat (rough estimate) 18%
Chest: (gotta grab a measuring tape)
Waist: (see above)
Thigh: (...)

Present Workout
Barbell Squat: 135x8
Barbell Flat Bench: 135x8
Dip: 100x8 (assisted)
Pullup: 100x8 (assisted)

3miles: 36 minutes

Wellbeing: Excited about the future

I'll try to update every Monday. Wish me luck :)

*goals subject to ambitious re-evaluation without notice.

wibble
04-15-2003, 11:16 AM
Hey! Welcome to the board themightpuck! :) Good choice on starting a journal, its definitely a good tool for you to have at your disposal. Good way for you to keep in check. ;)

Good luck with your goals and your training! :)

wibble

themightypuck
04-15-2003, 11:39 AM
Thanks, you too. :)

ericg
04-15-2003, 11:44 AM
Glad to see that you know exactly what you want to achieve - its half the battle sometimes.

good luck and welcome to WBB

themightypuck
04-15-2003, 01:06 PM
I figure I need to set realistic but challenging goals or I'm going to get bored or frustrated. Once I'm at 200 with 10%bf the next stop is 225 :) At 40 I don't think I'll have much more in me than that.

wibble
04-15-2003, 01:41 PM
Bah, you're only a pup! ;)

themightypuck
04-15-2003, 01:50 PM
Day 8 (day 1 for the journal) -- April 14

Food.

1)1 cup Oat Bran Flakes w/ 8oz unsweetened soy milk
1/2 Cantaloupe
2) MetrX overpriced protein plus Bar, 2Oranges
3) Salmon Steak (8oz), 1 cup Black Bean Chili, 2 cups broccoli and cauliflower, grilled zuchinni
4) Orange Roughy (8oz), Spinach, Apple, grilled eggplant
5) 3 Slices Pepperoni Pizza, Beer, NA Beer
6) MetrX Bar, NA Beer


Workout -- Push

Barbell Press 135 x (12, 10, 8, 6, 4)
Incline Machine 3 x 8 to exhaustion
Dips 100 pound assist x (12 10 8 8)
Overhead Dumbell Press 20 x (8, 8, 8)
Lateral Raise Machine Light Weight 3 sets
Incline Dumbell Press 35 x (8, 8, 8)
Skull Crushers 50 x (8, 8, 8)
Tricep Rope Pressdown 40 x (8, 8, 8)

35 Minutes Aero

5 minute warmup

2 mins at 6mph
2 mins at 4mph
1 mins at 7mph
1 mins at 4mph
Repeat for a total of 4 cycles

6 minute cooldown

themightypuck
04-15-2003, 09:57 PM
Day 2 -- April 15, 2003

I bought a tape measure and faced the music.

This is the before picture.

Height - 6'4" (this seems pretty stable ;))
Weight - 207lbs
Neck - 16 inches
Chest - 42 inches
Upper Arm - 13 inches
Waist (around belly button) - 35 pregnant inches
Waist (around ilium) - 36.5 inches
Thigh - 24 inches

Today I ate:

1) 2 cups oat bran flakes w/ 1 cup unsweetened soy milk, 1 orange
2) MetrX bar, 1 orange
3) Apple, Orange, 4oz Salmon Steak, cup brown rice, 1/2 cup black bean chili, cup brocolli
4) 4oz Orange roughy, apple, cup spinach
5) Metrx bar
6) 4oz Orange roughy, cup brown rice, 18 oz red wine

God only knows how many calories that is. The red wine and all other things alcoholic is my weakness. I can't remember the last time I ate a product containing refined sugar (the oat bran flakes do have fructose added :/) but I probably have at least 1 drink a day (and some days many, many, more). I should limit the alk to 1 day a week so I'm slowly cutting down. Right now I don't drink on lift days (or at least limit it to 1 drink).

Workout:

Moving toward HIIT
On the treadmill
5min warmup @ 4mph
1 min @ 6 mph
1 min @ 4 mph
1 min @ 7 mph
1 min @ 4 mph
1 min @ 8 mph
1 min @ 4 mph
1 min @ 9 mph
1 min @ 4 mph
1 min @ 10 mph
1 min @ 4 mph
1 min @ 10 mph
1 min @ 4 mph
1 min @ 10 mph
2 min @ 4 mph
1 min @ 10 mph
2 min @ 4 mph
3 min @ 6 mph
1 min @ 4 mph
1 min @ 8 mph
1 min @ 4 mph
1 min @ 10 mph
5 min cooldown

Stretch for 15 mins
Aimless Abs for 15 mins

Felt pretty good. Going 10mph on the treadmill is a good run with a long stride. Feels much better than the trodding top of Everest 5mph jog that was kicking my ass 2 weeks ago (ET style).

Tommorow is pull (pullups, rows, curls). Hope the alcohol I had today doesn't make it suck.

rookiebldr
04-15-2003, 10:21 PM
Good luck on meeting your goals. That muscle memory aught to come back soon enough and 225 at 10% would be pretty sweet.

themightypuck
04-15-2003, 10:26 PM
Thanks rookiebldr. FYI, gotta love Ontario. I grew up in K-town, in LA now. Does muscle memory last for 10 years? Damn, I hope so :)

rookiebldr
04-15-2003, 10:34 PM
Yes, I like it here as well. I'll be in K-town tomorrow and Thursday. LA, only been there once and wished I could have stayed a lot longer. As for the memory, it's what I've been told. I never had any to recall back so it's been up hill all the way.

themightypuck
04-16-2003, 01:21 PM
Got to bed at 10:30 (gf was gonna call me back in 5 at 10 so I turned off my phone at 10:30 so as not to get woken up at 11 ;))
Woke up a couple times but didn't get out of bed until 7:00.

Food.

1) 2 cups oat bran flakes, 1 cup unsweetened soy milk, 1/2 serving of Metrx Shake made with 1 cup unsweetened soy milk

2) 2 apples, MetrX bar (post workout)

3) 4oz orange roughy, 1 cup brown rice, 1 cup veggies (broc, cauli, a few carrots and zuchini)

4) 4oz orange roughy, 1 cup brown rice, 1 cup veggies (broc, cauli, a few carrots and zuchini)

5) Margarittas after work, fajittas (just the meat and veggies)

6) MetrX shake

Workout -- Pull

Warmed up on the treadmill doing 3 m x 5mph, 3 m x 10mph, 3 m x 5 mph, 1 m x 10mph, 3 min slowly warming down

Stretched for 5 mins

Pullups w/assist -120x12 -100x10 -80x6 -80x4 -100x6p-120x4
Dumbell rows 3 sets 35lbs x 15 (damn this was hard, esp left side)
Machine rows 10, 8, 6, 8, 10 to exhaustion
Barbell Curls 40x(8, 7, 7)
Hammer Curls 20x(10, 8, 7)
Concentration Curls 3 sets 25x6d20x2d15x3 and downhill from there.

Done in 65 minutes.

My biceps are tiny and weak. I need to focus. Was going to do pulldowns to front but the machine never cleared so I tried to beat up my biceps (what a waste). Hope I can lay off the tequilla after work today.

themightypuck
04-17-2003, 03:24 PM
Damn, overdid the boozin' last nite bigtime. Sang Karaoke. Nuff said. Today was an off day but I practiced RDLs with the bar and then at 135 for a bit. Never done them before so I'll keep practicing a couple times a week with no to very light weight until I can absolutely, positively, keep perfect form. Spent 35 minutes on the dreadmill as punishment for binge drinking.

Figure I might be fattening up a bit much so I'm thinking I need to cut down the calories. Cutting out a good portion of the alcohol should do the trick.

Food

1) 2 cups oat bran flakes, 1 cup unsweetened soy milk
2) 4 oz orange roughy, 1 cup brown rice, 1 cup mixed veggies (broc heavy), 1/2 avocado
3) 4 oz orange roughy, 1 cup brown rice, 1 cup mixed veggies (broc heavy), 1/2 avocado
4) 4 oz grilled steak, 1/2 cup black beans, 1 cup veggies
5) 4 oz grilled chicken, 1 cup brown rice, 1 cup grilled eggplant, 1 cup grilled zucchini
6) 3 scoop MetrX shake w/ 2 cups unsweetened soy milk

sweet dreams

rookiebldr
04-17-2003, 11:12 PM
Yeah, alcohol is really bad in my case. I can see my fat mid-section increase by the minute when I consume wine. I'll be very fat after this weekend. :)

themightypuck
04-18-2003, 01:06 PM
I gotta lose the booze ;)

April 18, Good Friday

Leg Day

I ignored the sage advice of some folks here and did squats anyway (after feeling a bit of soreness in the hams from practice RDLs yesterday). I didn't plan on it but my hams were feeling much better after a warm up so I went for it. I don't think I'm in the requisite cardiovascular condition to do squats.

12xbar, 12x135, 2 then fail 185, 11 then fail 135, 10x135, 8x135
Machine Leg extensions 3x15 to failure
Machine Ham curls 3x15 to failure
Calf Raises 25, 20, 15 to failure

I now feel woozy

Food Later.

1) 2 cups Oat Bran, 3 scoops MetrX, 3 cups unsweetened soy milk
2) 2 oranges
3) 5 oz tuna sashimi, 2oz yellowtail, 1 cup sake, 1/2 cup of rice
4) 4oz spinach, 1 cup brown rice, 6oz tandoori chicken (thigh)
5) 4oz spinach, 1 cup brown rice, 6oz tandoori chicken (thigh)
6) 1/2 bottle of red wine

themightypuck
04-19-2003, 09:12 AM
Saturday April 19

Off but I'm helping a friend move. My hams, calves are hating life. Quads and glutes not too bad but I can feel em. I don't think I'm going to be the most energetic worker. After my leg workout yesterday I seriously considered calling 911. I think I'm gaining too much fat (and I'm already fat LOL) so I'm gonna have to try to get a bit more anal about portion control and booze (good luck there). Tommorow I'll go for an easy 6 mile walk/jog then back at it Monday with the Chest, Shoulders, Tris

I'm gonna try to eat kinda clean today but helping someone move = pizza and beer. Who am I to buck the ancient and sacred traditions of our society.

themightypuck
04-20-2003, 11:16 AM
Sunday Feb 20 -- Happy Easter

Was going to do a 6 mile walk run today but my calves are so sore from Friday workout (first time I did calf raises) and helping a friend move Saturday. I didn't feel any serious pain all day but after I got home (around 9:30) I could barely walk. This morning my calves (esp left) are so frickin' sore. My legs are mildly sore as can be expected a couple days out from doing squats but my calves are pure pain. In any case today is an off day. Will try to keep the diet healthy as I sit around the house watching TV and shooting morphine.

themightypuck
04-22-2003, 10:17 AM
Monday April 21

Height - 6'4" (holding steady)
Weight - 207 (up 2 lbs from last week--prolly not statistically significant at this point)
Waist - 36 (down from 36.5 last week--again prolly no statistical significance here)

Push (Chest, Tris, Shoulders)

Barbell BP - 10x135, 8x145, 5x155!, 8x135
Dips - 15xbw-100, 10xbw-80, 8xbw-60, 6xbw-40, 4xbw-20, 2xbw!, 15xbw-120
Incline DP - 12x35, 10x35, 8x35
Seated overhead DP (10x3lb windmills superset) - 12x20, 10x20, 10x20
Tri rope pushdowns 10x40, 6x50, 10x40, 8x40
Skull crushers 10x35

Food

1) Tbs Flaxseed Oil, MetrX shake (3 scoops)
2) 2 energy bars (30g carb, 20g protein) post workout
3) lunchables ham n cheese (340 cals), pepperoni hot pocket (280c)
4) 1/2 cup brown rice, 6oz chicken thigh, 1 cup brocolli, 1 cup grilled eggplant and zucchini, 12oz red wine
5) 3 N/A beer (40 cals each), MetrX shake (3 scoops), 1tbsp flaxseed oil

Thoughts

Not a bad day. I don't have a workout partner so making progress on BBP requires the kindness of strangers. Hit 155x5 plus 2 forced reps today and think I'll hit 185 pretty quick before my progress slows. Did 2 bw dips YAY!! and will slowly build those up (with much deference to my shoulders). Calves are still sore :(

Alke
04-22-2003, 03:54 PM
Good luck with your goals!!!!

Your diet looks good, just be sure to watch those cals and maintain a consistant amount each day. And watch those beers LOL, I had a hard time cutting back on the beer and soda I used to drink myself.......

You should make great progress coming back from a long layoff. I took a little over a year off and everything is coming back strong, so I think even 10 years you should do great!!!

themightypuck
04-22-2003, 04:42 PM
Thanks Kenn, I just checked out your journal and you are doing amazingly well. The beers and wine are definitely a challenge as I sure enjoy cracking open a cold one pretty much any time and love a glass of wine or two with a nice dinner. I'm trying to keep my fridge stocked with na beer. A poor substitute but it'll have to do :)

themightypuck
04-22-2003, 04:54 PM
Tuesday, April 22

Moved up pull day to today because tommorow is iffy.

I think I need to work on my back/bi routine. Seems a bit lacking in some ways

Pullups -- 12xbw-120 (wu), 12bw-100, 8bw-80, 5bw-60, 2bw-40, 12bw-140
Dumbell Rows - 12x40, 12x40, 12x40 (that'll make you sweat)
(remind self to learn cable rows
Cybex Machine Rows - 10x70, 10x90, 8x110, 6x110
Good Mornings - 15x45, 15x45, 15x45
Seated Curls 12x20, 8x25, 7x25
Concentration Curls 10x20, 4x25+4forced, 4x25+4 forced

Treadmill for 30mins (2.5 miles)


Food

1) MetrX shake (4 scoops), 1 tbsp flax oil
2) 6oz chicken, 1 cup brown rice, 1 cup broc, 1 cup grilled eggplant/zucchini, 1 orange
3) Myoplex bar 340c, Myoplex protein bar 240c
4) 6oz chicken, 1 cup brown rice, 1 cup broc, 1 cup grilled eggplant/zucchini, 1 orange
5) 6oz orange roughy, 1 cup brown rice, 1 cup spinach, 8oz red wine
6) 3 na beers (40 cal), 1tbs flax oil

GhettoSmurf
04-22-2003, 05:30 PM
good luck with your goals man! and you are making me seriously jealous with all the orange roughy! i love that stuff, but it is friggin expensive around here! the only time i get it is when they make it at the restaurant i work at and they have left-overs :cry:

themightypuck
04-22-2003, 09:02 PM
Thanks, Ghettosmurf, you too. I looked at your journal. Nice going. I think I need to back off the orange roughy as I just read an article that it is being way overfished. I've still got a fair bit in the freezer though. My latest protein fiesta is the grilled pork tenderloin smeared with honey mustard. I also need to broaden my horizons from broccoli, spinach and cabbage for veggies. Brown rice is my friend. My coworkers were salivating over my tandoori chicken today. Who said eating healthy had to suck ;)

rookiebldr
04-22-2003, 09:43 PM
Originally posted by themightypuck
Pullups -- 12xbw-120 (wu), 12bw-100, 8bw-80, 5bw-60, 2bw-40, 12bw-140
Dumbell Rows - 12x40, 12x40, 12x40 (that'll make you sweat)
(remind self to learn cable rows
Cybex Machine Rows - 10x70, 10x90, 8x110, 6x110
Good Mornings - 15x45, 15x45, 15x45
[/B]

Personally, I like the dumbell rows better than the cable rows, unless you were thinking of replacing the machine rows with the cable rows. Then I'd agree.

themightypuck
04-22-2003, 09:51 PM
Maybe I should just ditch the machine rows alltogether and come up with something else for the back (or nothing)??

rookiebldr
04-22-2003, 09:57 PM
Well, have we talked about deads yet?

*re-looks at journal* nope!

themightypuck
04-23-2003, 08:48 AM
Bingo. I wanted to get a bit stonger before I hit deads but I guess there is no time like the present. Wouldn't it be better to do deads on leg day? Or maybe do legs monday, pushes wednesday and pulls/deads thursday or friday?

GhettoSmurf
04-23-2003, 09:07 AM
i do my deads on back day, instead of leg day, mainly becuase when i do squats it takes quite a bit out of me, and i dont think i'd be able to do deads at the best of my ability right after doing squats, or vice versa.

but i am trying to get the form right and start doing SLDL's which i'll do on leg day.

themightypuck
04-24-2003, 09:42 AM
Wednesday, April 23

Off day.

Cheat day ;)

I will spare posterity the scandalous details.

Hams are sore from the good mornings I did (with just the ****ing bar) on Tuesday.

Not sleeping well. I crash out fine but wake up way too soon (4 hours or so).

Thursday is another off day althought I'm gonna try to be good dietwise. Might go for a walk.

Friday is Legs.

Smurf: that makes sense. I think I may bust up my split so I do back on mon, chest wed and leg friday.

Alke
04-24-2003, 05:14 PM
cheat day!!!! wahts on the menu bro''?

I know what you mean baout the ****ing bar LOL, I feel like hiding under a rock when I do anything with leg extensions or calves. Just another reason for me to focus more attention on them and get them up to par with my upper body. Its more of a mental workout just getting the nerve up to do the ****ing things than actually doing those exercises.

Dont worry about switching your routine around, it takes a while to get a feel for how your body responds to a routine. But definitley do your deads!!!