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oldDurst
12-09-2003, 08:57 PM
I'm back in more ways than one!!
You can see my lack of progress http://www.wannabebigforums.com/showthread.php?t=32863

Well, alot has changed since then..

- I quit smoking Oct 11/03
- Joined a gym Oct 13/03

I said, I never join a gym again.. But what the hell, I'm saving a ton of money now I'm not smoking!
I only goto gym Mon-Fri, I I'm trying a 4 day workout and the 5th day doing abs, cardio or just run,swim, etc...
This is the route I'm doing:

10 min warnup and abs everyday

mon

Lever/Barbell Bent-over Row
Cable Seated Row
Cable Front Pulldown
Lever/Barbell Preacher Curl
Lever/Barbell Reverse Curl
Dumbbell Hammer Curl

tues

Pec Deck Fly
Lever/Barbell Incline Bench Press
Lever/Barbell Decline Bench Press
Dumbbell Fly/Cable Standing Fly
Lever Triceps Extension
Cable Bent-over Triceps Extension
Lever Triceps Dip
Bench Dip

wed

Lever Seated Crunch
Lever Twist
Vertical Hip Raise
Lever Leg Extension
Lever Seated Leg Press
Lever Squat
Lever Lying Leg Curl
Lever Seated Leg Curl

thurs

Lever/dumbbell Lateral Raise
Dumbbell Arnold Press
Lever/barbell Shrug
Lever Seated Calf Raise

fri
abs
cardio\swim\run


I must have gained 20 or more pounds, since I quit smoking.
I didn't weight myself, I take pictures instead :)
So this is the last picture you seen of me.
I'll post a updated one by the end of of the week.

Please, if you have any advice or comments.
Please don't hold back!!

Thanks

Dedicated
12-10-2003, 01:17 PM
Nice work on giving up smoking, I've been down that road myself, it isn't easy. Goodluck with your new routine, looking forward to seeing some workouts posted:).

oldDurst
12-10-2003, 05:10 PM
Damn my webcam is on crack today, no new picture today :(
Why is it all the old men at the club follow the young ladies around? lol
Good workout today, tri's are still burning.

"advice needed"
Right now I'm using light weights, do 3-4 sets\ 15-20 reps
As you can see in my workout, I do 3\4 excerises per muscle group.
So I end up doing 8\6 exercises each day, Mon-Fri with weekends off.
Is this too little or too much?
My goal is tone, loss some weight for now..

Dedicated
12-10-2003, 05:38 PM
Few things that might help you.

I would not do abs 2 days in a row, even as a warmup. Maybe do them every other day, or 3 times a week, or even once a week, it's up to you:) But doing them everyday generally isn't a good idea because the muscle does not recover enough I think. Personally in the past I have done abs every other day, and sometimes 3 times a week. Currently I do abs once a week. They all work well I have "read". If you do them once a week doing them with back would be ideal. Now my abs are huge, this could be because I used to do them every other day or it could be genetics or it could be both, so I can't say which method works best, but anything is better than everyday hehe:)

As for reps I would try to keep them at around 1-15 or so, with more focus on keeping things in the 6-12 range. If you are doing 8 reps obviously you will use more weight than if you are doing 12 reps, so it has it's benefits to go into the lower rep ranges. Sometimes doing triples and singles are beneficial also, try to mix it up, I think this makes things more fun.

As for your routine it looks ok and it looks like it could work. Personally I prefer doing more free-weight exercises, although machines do have their benefits.

About the cardio, HIIT is superior for fat loss, you could look into that.

If you are really serious about losing weight and have extreme dedication to do so, you should create a strict diet plan, this will work for sure, but it requires alot of time and effort to keep up with it, counting calories sucks lol. Anyways goodluck:)

oldDurst
12-10-2003, 05:44 PM
About the cardio, HIIT is superior for fat loss, you could look into that.
Sorry, I have no clue what that is.

I use machines one week, then free-weights the next :)

Dedicated
12-10-2003, 05:52 PM
HIIT is High Intensity Interval Training.

Like say you use a treadmill, you would start by warming up for 3 minutes. Then you would go at 80% intensity for 30 seconds, then at 50% intensity for 30 seconds, then repeat for about 5 minutes, then cooldown for 3 minutes. You could vary the intensity throughout the workout, and you could vary the intervals at each workout.

Like personally I do...
3 minutes warmup
6 seconds 100% intensity, 9 seconds low intensity for about 3-4 minutes
3 seconds cooldown

The 6/9 ratio is a little unrealistic but I time it since I don't have access to equipment that times it for you, like the stuff you see at gyms. To get a really good idea of how to do it you should check out aka's journal. It is far superior to cardio but it is harder to do than cardio because it kicks your ass, I highly recommend it.

Edit****
Here is the best thread on HIIT. http://www.wannabebigforums.com/showthread.php?threadid=23970
It explains the benefits and stuff. But to get a really good idea of how to do it I would definitely check out aka's journal, he has been doing it for a while and has done tons of research on it. He has also been extremely successful with it.

Here is a nice "HIIT success" story with before and after pics. This is just some guy who wanted to lose weight and began a strict diet/HIIT/weight training program, it isn't really advertising a product so it's the real deal, a real transformation:) http://www.twowiresthin.com/wl2003/index.html

oldDurst
12-10-2003, 07:17 PM
Damn dude, thats too much thinking at 7am :(
I use a "ski machine" made by fitness lifestyle I think.
I usally set it for 13 mins on level 2 cross training, with a 2 min cooldown.
For the first few mins I take it easy, then go like hell for 5 mins, then take it easy for 5 and so on.
This HIIT thingy is confussing :0
I like to keep things simple :)

About the weights...
Lets us Monday for example..
This is what I would normally do.

"15 min on ski machine"

Lever/Barbell Bent-over Row - 3 sets/ 15 reps /50 LBS - I goto failure on 3 set
Cable Seated Row - 3 sets/ 15 reps /90 LBS - I goto failure on 3 set
Cable Front Pulldown - 3 sets/ 15 reps /120 LBS - I goto failure on 3 set
Lever/Barbell Preacher Curl - 3 sets/ 15 reps /45 LBS - I goto failure on 3 set
Lever/Barbell Reverse Curl - 3 sets/ 15 reps /40 LBS - I goto failure on 3 set
Dumbbell Hammer Curl - 3 sets/ 20 reps /20 LBS - I goto failure on 3 set

I'd say the weight is about 90% correct, give or take a pound or two ;)
I know, I can lift more.
Should I up the weight each set?
I'd say I have a hour at the gym, workout, shower and out the door.
So I can't be playing with plates all day.
Thanks for helping me out Dedicated !

Deibiddo
12-10-2003, 09:48 PM
:cool: Right there with you man. I been 20 year since life or ( me ) let me be in a gym every few days. My next big thing is the smoking drop 25 lbs more and I plan to give it up.

Scott S
12-10-2003, 11:28 PM
Hey, good luck oldGuy! :thumbup:

Once you you have your form down on your exercises, start lifting heavier for lower reps. The whole "light weights/high reps for toning" thing is a myth. It's not too late to get strong!!

oldDurst
12-11-2003, 05:27 PM
Today I switched things up because the "pretty boys" where using most of the leg machines and equipment.

So today was Shoulders, Calves
Warnup I attempted HIIT or my version of it :) "Please correct me"
I use the "Cross Ramp"
Set it for 13 mins, first 2 mins was regular speed
Then 11:30 to 11:00 I gave 110%, then I go 50-60% for a min then I go like hell for 30 seconds. I repeated this until the 2 min cooldown.

Lever Shoulder Press - 10x90 10x110 10x110
Lateral Raise - 10x20 10x20 10x20
Dumbbell Arnold Press - 10x15 10x30 10x15
Dumbbell Shrugs - 10x50 10x55 10x65

Lever Seated Calf Press - 10x90 10x90 10x90
Lever Seated Calf Raise - 10x45 10x80 10x80
Smith Standing Leg Calf Raise - 10x90 10x160 10x180 90xfailure

Hows da' look :)

oldDurst
12-11-2003, 06:44 PM
Here are my current measurements "inches"..
Dec 11/03

Age: 32
Height: 5'9
Waist: 39.5
Neck: 17.5
Chest: 45
Weight: 216.5 "As of Dec 27/03"

Left
bicep - 16
forearm - 13
calf - 16.5
thigh - 22.5

Right
bicep: - 16.1
forearm: - 13.75
calf: - 17
thigh: - 23

oldDurst
12-12-2003, 06:39 PM
legs day...

Warmup 15mins Cross Ramp

Lever Leg Extension - 10x90 10x110 10x120 10x120
Lever Seated Leg Curl - 10x100 10x135 10x135 10x110
Smith Squat - 15x70 10x140 10x210 10x140
Sled 45 Leg Press - 15x90 10x180 10x270 10x270

Got a busy day tomorrow, so I may skip ab day :(

oldDurst
12-13-2003, 06:49 PM
ugh, I couldn't walk today :(
I'll try to get to the gym tomorrow...

rookiebldr
12-13-2003, 10:52 PM
Well done quiting the smoking and getting into weight lifting at 32. Keep at the weights and you'll definitely advert the midlife crisis.

Nice leg day, however IMO, I'd move those squats first, then the press, extensions and finally the leg curls. The squats are a bigger exercise incorporating more muscles, a little bit less on the presses. Extensions and curls are more isolation exercise so you could do those last. That should allow you to squat with a bit more weight since you shouldn't be as tired as you would be placing them like you have.

Keep at it. :)

oldDurst
12-14-2003, 02:20 AM
thanks for input rookiebldr :)
One question, should I switch excerises to or stick to these for a while?

rookiebldr
12-14-2003, 10:51 AM
Those exercises are fine for now, later on you might want to switch things up a bit for variety or add in some exercises that will hit your hamstrings more. But for now, work on the those squats and the leg presses as those will hit the legs pretty good.

oldDurst
12-14-2003, 04:36 PM
Thanks again rookiebldr :)

shoveled snow for 1 hour, my house and outlaws :)

Chest & Back

15 min CrossRamp

ISO Lat low Row 10x50 10x100 10x120 9x120*failure, could get last rep and no spotter :( btw I love that machine!!
BI Lat Pulldown 10x60 10x96 8x106 8x120
BI Lat Row 10x84 10x106 - quit after that set, I did like my form or the machine

Pec Dec - 30x60 10x90 10x120
DB fly flat - 10x25 8x25fly>>presses8x25 8x25fly>>presses13x25
ISO incline press - 8x90 8x90 7x90**failure, could get last rep and no spotter :(

10 mins Polar "99RPM for 2mins!!"

If you noticed, I didn't use free weights today. There was about 6 guys and 1 girl hoggin 'em all. They kept lookin at me like they OWNED the gym, so I kept to myself and used machines.
"Mental note" No more late afternoon workouts.
I still can't shake this damn cold, but besides that I'm feeling STRONGER

As always, I welcome all input :)

JeffWillConquer
12-14-2003, 04:48 PM
heh. Nice journal so far. With your openness to advice and dedication you will make all the gains you want within reason. BTW, both of my parents smoke and I hate it more than anything, so anyone who quits smoking is good in my book.

JD77
12-14-2003, 04:55 PM
Congrats on quitting smoking. February 9 will be two years since I quit cold turkey. Just tough it out for a while and you'll forget all about them. Good Luck!

BTW, here's some :spam: for your journal.

oldDurst
12-16-2003, 07:21 PM
Monday was rest day :)

Today was 'doh' Back & Biceps
For some strange reason I did back & chest on Sunday:(
So rather than mess up my routine, I decided to correct things right a way.

15mins Cross Ramp

ISO Lat low row - 12x50, 8x110, 8x138, 9x110*failure
Lat Pulldowns - 10x75, 10x105, 9x135*failure
BI Lat rows - 10x84, 10x108, 7x132*failure
Seated cable rows - 10x70, 10x90, 10x110, 15x130*failure

Hammer curls - 8x20, 8x20, 8x25
Standing BB curls - 8x30, 8x30, 8x30

I ran out of gas at this point :(
I hope, its because I messed up my routine

Ski Polar 6:30* failure

oldDurst
12-18-2003, 09:24 PM
"arrrrrrrrRR"
NO babysitter today, that means no workout :(

oldDurst
12-19-2003, 11:28 AM
ahhhhhhhh, got my energy back today, I must be shaking this damn flu/cold :strong:
I could have stayed in the gym all day.

Chest & Triceps

15mins Cross Ramp

Pec Dec - 25x75, 8x108, 7x135*failure>12x75*failure
flat db flyes - 10x20, 10x25, 15x25
ISO Lat decline press - 10x90, 10x130, 10x150
ISO lat incline press - 8x50, 8x100, 4x150*failure

Tricep pulldown "rope" - 10x36, 10x48, 8x60, 10x36>10x24>10x12 ouch :)
Level Tricep extensions - 10x36, 10x48, 10x60, 10x72*failure
Level Seated dips - 10x60, 10x90, 10x120, 10x150

10mins Polar ski

As I promised, some updated pictures
Pictures are kinda crappy, poor lighting, old webcam and body hair.
Its too damn cold up here in Canada to shave yet tuttut

oldDurst
12-19-2003, 11:34 AM
Front as of Dec 19/03

oldDurst
12-19-2003, 11:39 AM
Back as of Dec 19/03

oldDurst
12-20-2003, 06:30 PM
No workout :(
I really hate it when people don't show up for work...

oldDurst
12-21-2003, 06:06 PM
another day off, I hate shopping :bash:

rookiebldr
12-22-2003, 09:58 AM
Definitely look like you've got some good size on ya. Chest, shoulders and arms (damn you) are looking large and as you transform that body the motivation will get stronger.

It's tough when you want to get to the gym and things come up to ruin it for ya. Keep the motivation through this and when you get back in the gym let it fuel the workouts. :)

Any reason that you're doing 15mins of cardio before your workout?

oldDurst
12-26-2003, 01:01 PM
Any reason that you're doing 15mins of cardio before your workout?

hrmmmm I dunno, I just do :D
I get a good sweat going before I hit the weights, I guess..
Why you ask?
I'll post my holiday workouts later. "that would be 2 :("

oldDurst
12-27-2003, 03:03 PM
Thank god xmas is over!!
Days off due too holidays and gym being closed.
Dec 20,21,23,24,25,26 :(

22th workout
Shoulders & Calves

ISO Lat press - 12x50, 8x120, 5x190* failure
Arnold Press db - 12x20, 8x25, 8x30
Upright rows "smith" - 10x50, 5x90* failure (something didn't feel right, so I stopped)
Lat raises - 8x20, 8x20, 3x30* failure
Level calf raises - 12x45, 12x80, 12x105, 12x130
Standing calf raises "bb smith" - 12x100, 12x120 (gas tank empty) :( ugh....

going to gym tonight, time too make thighs hurt :)

midee1
12-27-2003, 03:11 PM
Congrats on quitting smoking. February 9 will be two years since I quit cold turkey. Just tough it out for a while and you'll forget all about them. Good Luck!

BTW, here's some :spam: for your journal.


Jan 22 will be two years for me as well. Gained about 20 lbs. Finally got it off. Keep at it and it will come to you. I am constantly experimenting with my stuff. :hello:

oldDurst
12-27-2003, 10:12 PM
tonights workout Dec 27/03

Thighs & Abs
Cross Ramp 15mins

Smith Squat - Never got close too it, juice monkeys where hogging it :(
Too many kids at gym Saturday nights...

Sled 45 - 12x90, 12x180, 12x270, 12x360, 6x450
Sled Lying Leg Press - 15x115, 15x175, 10x235
Leg EXT - 10x60, 10x90, 6x120>>6x45 slowwwwwwww
Level Abs Crunches - 15x45, 8x72, 8x96

oldDurst
12-27-2003, 10:21 PM
Definitely look like you've got some good size on ya. Chest, shoulders and arms (damn you) are looking large and as you transform that body the motivation will get stronger.

thanks rookiebldr

oldDurst
12-28-2003, 05:52 PM
Dec 28/03

Chest & Triceps
Cross Ramp 15mins - 1.56 miles

Pec Dec - 12x60, 10x90, 8x138, 4x150*failure
Flat db flyes - 8x25, 8x30, 8x35
ISO lat decline press - 12x90, 8x130, 5x180*failure
ISO lat incline press - 8x90, 5x130* "wife bitching for me to hurry up, lost my groove" :swear:
Tricep pulldown "rope" - 12x36, 8x60, 5x72*failure
Level Tricep ext - 10x36, 10x60, 8x72
Level Seated dips - 8x135, 8x150, 4x165*failure

Advice needed please...

Am I doing too little or too much, exercises I mean..

rookiebldr
12-28-2003, 09:18 PM
hrmmmm I dunno, I just do :D
I get a good sweat going before I hit the weights, I guess..
Why you ask?

I know when I was doing some cardio for warming up, I used to do 5 maybe 10mins top. The idea was to warm up but not to exhaust any muscles. You want to save your strength for the weights. As I became more accustomed to the using weights for warming up, I dropped the cardio entirely. I'm not saying you should do the same at the moment, but I might suggest you drop the cardio time some.

As for the number of exercises keep at it until you see if you're progressing or not since it doesn look like too much. I assuming those ISO Lat... presses are ISO bench presses (Incline/decline) of sorts. Since those are more compound movements then the flys or pec dec, I'd move those up first in the routine. Again, I prefer to do compound movement when I'm stronger which is at the beginning of the routine then later.

Keep at it, dude.

oldDurst
12-29-2003, 08:37 PM
thanks again rookiebldr :)

oldDurst
01-03-2004, 03:51 PM
More damn days off !! :(
Dec 29,30,31,
Jan 1,2
ughhhhhhhhh..

*&*@#$ work changed my hours, making it harder to get the the gym in the morning.
The gym is a ZOO after 5:00 PM and I hate going.

Anyhow

Jan 3/04
For some reason I keep screwing up my routine :bang:

Shoulders & Biceps :mad: Supposed to be "Shoulders & Calves"

ISO Lat Shoulder Press - 15x90, 8x130, 7x150* failure
Lat Raises bd - 8x20, 8x30, 8x30*>>6x20* failure
Shrugs db - 10x10x50, 15x60, 10x80
Bi shoulder press - 10x84, 10x96, 10x20
Level arm curls - 10x48, 8x72, 4x96*failure
Hammer curls - 10x20, 4x30*>4x20*failure, 6x30*>5x20*failure

Crossramp 13mins 1.06 miles

Overall, its been a really ****ty day :mad:

oldDurst
01-03-2004, 09:16 PM
I'm going to switch my cardio to the end of my workout.
LOve that Cross Ramp :)

Saint Patrick
01-03-2004, 09:29 PM
I'm going to switch my cardio to the end of my workout.


Good Idea.

oldDurst
01-04-2004, 07:00 PM
Tonight was a BIG waste of time :disagree:
I guess, I'm so use too working out in the morning.
blah, who knows tuttut

Back & Biceps

BI LAT Pulldown - 10x108, 10x132, 6x156*failure
ISO LAT Low Rows - 8x90, 8x120 quit after that, wrist began to crack :confused:
Everything went to **** after that !!
Seated Rows - 10x90 slow, 10x120 slow, 8x150, 8x160
T-bar Rows - 8x45, 7x65*failure NO GAS
Lat Pulldowns - 10x72, 10x106 - Quit BAD BAD FORM :(
Hammer curls - 10x20, 10x30, 5x30*failure
Level bicep curls - 10x50, 8x65, 7x80*failure BLAHBLAHBLAH ughhhhhhhhhh!!
Screw it time for cardio

Cross Ramp 15mins 1.24 miles

I have NO CLUE what when wrong tonight...
Up at 6 am?
6 coffees and 2 donuts all day?
Started workout at 6:30 PM?
I think I better change up my back routine.

If there's any peeps reading could ya throw me a rope, I'm drowning here

HobbesAB
01-04-2004, 09:09 PM
I would bet that your diet would be the main culprit. When I don't eat properly, my workouts are flat and suck bigtime. Eat right during the day and make sure to have a pre-WO shake.

oldDurst
01-05-2004, 06:43 AM
HobbesAB
Before I workout in the mornings, I have a coffee and banana nothing more.
I usally eat breakfast after my workout.
I have tons of energy in the morining for some reason.

oldDurst
01-08-2004, 06:03 AM
Jan 5,6/04 rest days...

Jan 7/04
Chest/triceps

Today i was FEELING :strong:

ISO Lat Incline Press - 12x90, 8x120, 7x170*failure
ISO Lat Decline Press - 8x120, 8x170, 5x220*failure
Flat DB Flyes - 15x20, 8 x35, 10x40
Pec Dec - 10x90, 8x120, 2x165*failure
Tricep Pulldown/Rope - 15x48, 15x72, 10x96
Level Tricep Ext - 13x60, 15x72, 7x96*failure
Seated Dips - 8x105, 10x135, 6x180*failure

Cross Ramp 15mins/1.25 miles
The red text are new bests :strong:

Feel great tonight!!

oldDurst
01-08-2004, 10:13 PM
Bad weather, stayed home today :(

oldDurst
01-09-2004, 11:51 AM
Jan 9/04

Thighs

Smith Squats - 8x180, 7x230*failure, 2x270*failure
Level Leg Ext - 12x75. 10x105, 10x135
Level Leg Curls - 12x60, 12x96, 6x132*failure
Horiz Leg Press - 10x135, 10x175, 13x235
Sled 45 - 10x180, 10x270, 10x360, 6x450*failure

Cross Ramp 15mins/1.24miles

oldDurst
01-10-2004, 08:26 PM
Jan 10/04

Shoulders/Calves

ISO Lat Shoulder Press - 13x90, 8x120, 6x170*failure
Shrugs DB - 15x55, 10x80, 10x90, 10x90
Arnold Press/seated - 20x20, 10x30, 10x35
Laterial/Front Raise/Shoulder Press DB - 5x5x5x20, 5x5x5x20, 6x6x6x20
Seated Calf Raises - 10x45, 10x90, 10x135
Standing/smith Calf Raises - 10x90, 20x140, 20x190

NO cardio :thumbup:

oldDurst
01-10-2004, 08:39 PM
I have to learn how to control my hunger.
I'm eating like a freaking animal lately and my waist line is showing it...
The wife told me, I better start doing a ab workout :(

oldDurst
01-10-2004, 09:05 PM
Question for you lurkers.
Deadlifts are??
Leg or back exercise?

I'm reading all these posts about how good they're and I'm wondering why. :scratch:

Thanks

oldDurst
01-14-2004, 03:03 PM
Jan 11,12/04 off days

Jan 13/04
Back/Biceps

Seated Rows - 13x100, 10x130, 10x160, 10x180
Bi Lat Pulldowns - 8x108, 8x132, 5x168*failure
Single DB Rows - 10x25, 8x35, 8x40
Lat Low Rows - 10x90, 10x90, "Strange pulling in left palm, bets it due to scar on thumb"
Hammer Curls DB - 15x20, 5x30*failure, 6x20*failure
Ezbar curls - 10x30, 8x50, 6x70*>8x50>10x30 SWEEEEET PUMP!! :thumbup:
Single cable curls - 10x24, 10x36, 6x36*failure

Work put me on midnights, working out later at is much better.
Less pretty boys around and alot more monsters around!!
This helps me, I wanna keep up with the big boys :clap:

oldDurst
01-16-2004, 12:36 PM
Jan 14/04

Chest/Triceps

Hammer Strength Incline Press - 10x90, 8x160, 4x210*failure
Hammer Strength Decline Press - 10x140, 8x190, 4x230*failure
Flat DB Flyes - 10x30, 8x45, 6x45*failure>>10x25
Pec Dec - 20x60, 8x120, 3x165*failure>>20x60 PUMP ME UP!!
Tricep Pulldown/Rope - 12x48, 8x60, 4x72*failure
Level Tricep EXT - 10x60, 6x84*failure "NO GAS LEFT" :(
Seated Dips - 10x105, 6x135*failure "Time to go home"

oldDurst
01-21-2004, 05:16 AM
Days off Jan 15,16,17,18, :omg:
Still not use to the midnight shift.

Jan 19
Thighs

Cross Ramp 12mins 0.91 miles

45 Sled - 13x90/warmup, 10x270, 10x360, 8x450, 5x500*No spotter so I stopped at 5 reps

Smith Squats - 10x90, 8x180, 1x230*/bad form>>6x180*failure
Leg Curls - 10x70, 10x100slowww, 10x130slowww
Leg Ext - 10x75>10x60>10x45>4x30>4x15 twice, help I can't walk :thumbup:

oldDurst
03-02-2004, 06:50 PM
Working Midnights :bang:
Took 3 weeks off from working out due too sleeping problems.
I've gotten back into the groove, this last week :clap:
I'll post workouts later..

oldDurst
03-02-2004, 08:34 PM
March 1/04

Chest/ticeps

CrossRamp 5 mins

Hammer Strength/Incline Press - 10x70, 8x120, 5x170*
Hammer Strength/Decline Press - 12x50, 10x100, 8x150
Pec Dec - 15x65, 12x75, 8x90
Ticep pulldown/rope - 13x36, 12x48, 7x60*
Seated dips - 18x75, 10x90, 13x105


March 2/04

Shoulders/Calves

CrossRamp 5 mins

Hammer Strength/Shoulder Press - 8x90, 8x140, 4x190*
Arnold Press/db/sitting - 15x20, 10x25, 12x30
Shrugs/db/standing - 10x50, 12x65, 12x75, 6x90*>>10x65
Level Calf Raises - 10x45, 10x90, 12x130


* failure

oldDurst
03-04-2004, 06:07 PM
March 3/04

Thighs

CrossRamp - 5 mins
Smith Squats - 10x90, 10x140, 8x190
45 Sled - 12x180, 8x270, 8x360
Leg Curls - 12x48, 12x60, 10x72
Leg Extensions - 10x45, 8x60, 8x75

March 4/04 - off day

OHhhhhh the pain
Talking 3 weeks off sucks :cry:

oldDurst
03-14-2004, 07:52 AM
Haven't got much time for the internet, but I'm still rippin it up in the gym :thumbup:
This is what I been up to for the last week or so...

March 5/05
Back/biceps

Crossramp - 5 mins
Seated Rows - 15x80, 10x100, 10x120, 10x140
Shrugs/db - 12x65, 8x85, 8x85
Biangular Lat/pulldowns - 15x60, 13x84, 10x108
Single cable curls - 8x8x24, 8x8x36, 8x8x48
Barbell curls/ezbar - 10x20, 8x40, 8x40
Hammer curls - 8x20, 8x20, 10x20

March 6,7 days off

March 8/04
Chest/triceps

Hammer Strength/Incline - 12x90, 8x140, 4x190*
Hammer Strength/Decline - 12x90, 10x140, 10x160
Flat db/flys - 10x20, 10x25, 10x25
Tricep pulldowns/rope - 12x36, 10x48, 10x48
Barbell lying extensions/ezbar - 15x20, 10x20*bad form>went to sitting> 10x40
Seated dips/level - 16x75, 10x105, 13x105

March 9 day off

March 10/04
Shoulders/calves

Crossramp - 5 mins
Hammer Strength/shoulder press - 13x90, 10x140, 10x160
Arnold press/db - 12x25, 10x30, 7x30*>>4x25
Laterial Raises - 15x20 slow, 15x20 slow, 8x20* slow
Level calf raises - 13x45, 8x80, 10x105
45 Sled raise raises - 12x90, 15x90, 15x90
Standing barbell calf raises/smith - 10x90, 10x140, 8x140

March 11 day off

March 12/04
Thighs

Crossramp - 5 mins
Smith squats - 15x90, 8x140, 8x190, 7x210*
45 Sled - 10x270, 8x360, 8x450
Leg curls - 12x60, 12x72, 10x96
Leg Extensions - 8x60, 8x75, 10x90

March 13,14 days off

And thats pretty well my new routine.
What you think

oldDurst
03-14-2004, 10:44 AM
Measurements as of March 12/04

Age: 32
Height: 5'9
Waist - 39
Chest - 46
Neck - 17.4
Weight - 223.2
Left
Bicep - 16.3
Forearm - 13.2
Calf - 16.2
Thigh - 22.5
Right
Bicep - 16.4
Forearm - 14.1
Calf - 16.8
Thigh - 22.3



Here are my current measurements "inches"..
Dec 11/03

Age: 32
Height: 5'9
Waist: 39.5
Neck: 17.5
Chest: 45
Weight: 216.5 "As of Dec 27/03"

Left
bicep - 16
forearm - 13
calf - 16.5
thigh - 22.5

Right
bicep: - 16.1
forearm: - 13.75
calf: - 17
thigh: - 23

oldDurst
03-15-2004, 04:59 PM
March 15/04

Back/biceps

Cross ramp - 5 mins
Seated Rows - 15x90, 12x110, 12x130, 10x150
Shrugs - 15x65, 12x85, 10x95
Biangler Lat Pulldowns - 12x96, 8x120, 6x144*
Single cable curls - 10x10x24, 8x8x48, 6*x5*x60
Barbell curls/ezbar - 15x20, 8x40, 6x60*
Hammer curls - 10x20, 8x25, 6x30* bad form, I need to change this excerise

I'm feeling alot stronger :thumbup:

oldDurst
03-23-2004, 07:33 PM
March 16/04 - off day

March 17/04
Chest/Triceps

Crossramp - 5 mins
Hammer Strength/Incline - 12x90, 8x140, 6x190*
Hammer Strength/Decline - 12x90, 8x180, 5x200*>>10x90
Flat db/flys - 10x25, 8x40, 8x40
Tricep pulldowns/rope - 15x36, 10x48, [switched to v-bar] 13x60
Seated dips/level - 13x105, 9x135, 8x135

March 18/04 - off day

March 19/04
Shoulders/calves

Crossramp - 5 mins
Hammer Strength/shoulder press - 12x90, 8x140, 6x190*
Arnold press/db - 12x25, 9x30, 10x35
Laterial Raises - 10x15, 8x20, 7x25*
Level calf raises - 12x90, 10x90, 10x90
45 Sled raise raises - 12x90, 15x90, 15x90
Laterial/Press/Front Raises/db - 7x7x7x15, 6x6x5*x15, 6x6x6x10 :eek:

March 20,21/04 - off days


March 22/04
Thighs

Crossramp - 5 mins
45 Sled - 15x180, 10x270, 10x360, 8x450
Squats[I dumpped the Smith machine] - 15x50, 10x100, 9x150* :clap:
Leg Extensions - 8x60, 8x75*, 8x90, 7x105*
Leg curls - 15x60, 10x84, 10x108*


March 23/04 - off days
AHHHhhhhhhhhhh more pain :thumbup:

What no more lurkers?
Come on guys and girls, I need some input here!!

Teufelhund
03-23-2004, 11:04 PM
Its looking good man. Numbers seem to be coming up nicely!

oldDurst
03-24-2004, 06:21 PM
Thanks Teufelhund !
I'm going to try 4 days on and 2 off, maybe add a 5th day for abs and cardio.
See how that works :D

March 24/04

Back/biceps

Cross ramp - 5 mins
Shrugs/db - 15x55, 12x85, 10x90, 10x95
Seated Rows - 12x100, 10x130, 8x150
Biangler Lat Pulldowns - 8x108, 8x120, 6x144*>>10x60
Barbell curls/ezbar - 8x20, 8x40, 6*x60>>10x10
Single cable curls - 10x10x24, 10x10x36, 5*x4*x60>>10x10x24>>10x10x12
Reverse Cable Curl - 10x36, 10x48, 6*x60


:strong:

oldDurst
03-29-2004, 05:07 PM
March 25,26,27,28 off days :swear:

March 29/04

Chest/Triceps

Crossramp - 5 mins
Hammer Strength/Incline - 12x90, 8x140, 7x180*, 2x200*
Hammer Strength/Decline - 12x90, 8x180, 6x200*>8x90
Flat db/flys - 12x25, 8x35, 7x45*>8x25
Tricep pulldowns/vbar - 12x48, 8x72, 4x84*>8x48
Seated dips/level - 8x135, 8x150, 6x165*>6x105*
Dips - BWx1* :help:

Too many days off...
Busy week at work and with the kids.

oldDurst
03-30-2004, 10:52 AM
March 30/04

Shoulders/Calves

Crossramp - 15mins, 1.10miles

Hammer/Shoulder Press - 10x90, 8x160, 8x180* 2x200*>8x90
Arnold Press - 10x25, 8x35/bad form, 8x35, 7x40*
Laterial Raises - 8x20, 5x25*>8x20 wtf, I died.. Sat down and cleared head...
Sled Lying Calf Raises - 10x95, 15x135, 10x175
Seated Calf Raises - 10x70, 9x105*, 10x70>10x25 Ahhh the burning :thumbup:
Laterial/Press/Front Raises - 15/10/8 lbs - 5x5x5, 15/10/8 lbs - 5x5x5

I'm burning out too fast, I'm going to take Teufelhund advice and eat more protien before my workouts.
Coffee and Oatmeal cookies isn't doing it anymore :scratch:

oldDurst
03-30-2004, 07:16 PM
March 30/04 - Diet

Current weight - 220.8 lbs

- 2 packs of Dad's Oatmeal cookies
- 2 bananas
- 4 coffees, milk no sugar
- 1 apple fridder Tim Hortons :)
- 4 cans of tuna
- 1 can of chicken noodle soup
- Chicken breast with rice
- 4 mini buns/no butter
- 2 cans of diet 7up

I'm going to try to monitor my diet for now on.
Lets see if I get better results in the gym. Now I can use that new palm pilot, thats been sitting on the box for 6 months tuttut

oldDurst
03-31-2004, 04:46 PM
March 31/04 - Diet
- off day

- Creatine Burst/with 12oz water
- 2 packs of Dad's Oatmeal cookies
- 4 bananas
- 3 coffees, milk no sugar
- 2 cans of tuna
- 5 mini buns/no butter
- 2 cans of pop diet 7up/diet coke
- Green peas, Veggie Lasagna
- I may have some popcorn later tonight
- no food junk today :clap:

I'm not keeping track of the time here, just listing what I ate.

oldDurst
04-03-2004, 07:52 AM
I'm keeping up with my diet :thumbup:
Plain tuna gets old quick, so I've started eating canned salmon also.
I'm up to 4/6 cans a day :)

April 01/04

Thighs/Abs - bad combo ugh

Crossramp - 4mins
Squats - 10x90, 10x110, 8x130, 8x140, 8x160
45 Sled - 8x180, 10x270, 9x360, 8x450* FART sorry :), 8x360
Leg Curls - 10x60, 10x96, 8x106, 6x120*
Knee lifts - BWx12, BWx12, BWx12
Abs Crunch/level - 15x36, 15x36, 15x36


April 02/04

Cardio/Abs

Cross Ramp - 30 mins, 2.36 miles
Abs Crunch/level - 20x24, 15x36, 12x46, 10x60 I'm going to PUKE
:help:
Incline Crunch - BWx10, BWx10, BWx10 I'm going to PUKE AGAIN
Knee lifts - BWx15, BWx10, BWx10
Sidebends/db - 8x8x25, 10x10x30, 10x10x45

April 03/04 - off day
Mother of god my stomach and lower back is KILLING me
I' have NEVER done a cardio/abs workout before, thanks for the advice Teufelhund

Question for you lurkers [Canadian]
Teufelhund recommend taking Optimum Nutrition's Pro-Complex or Large Nutrition's Nitrean.
I can't find it in good old Toronto, Ontario :(

oldDurst
04-05-2004, 10:00 PM
April 3/4/04 - off days

April 05/05

Back/Biceps

Life Cycle - 5 mins

Seated Rows - 15x60, 10x120, 10x140, 9*150
Shrugs/db - 15x70, 12x80, 9x95*[lost grip] 15x60
Biangler Lat Pulldowns - 10x96, 8x120, 8x135
Single cable curls - 8x8x24, 8x8x48, 4x5x60*>>8x8x24
Barbell curls/ezbar - 8x30, 8x40, 6x50* Gas tank on empty :whazzup:

This is what happened when you don't eat all weekend stupid!!

oldDurst
04-05-2004, 10:18 PM
I haven't posted any pictures since Dec 19/03, this is my progress since then.
Next time, I'll take more relaxed pictures and some calves :)


Let me have it :thumbup:

oldDurst
04-06-2004, 06:33 PM
I said let me have it !!
Someone must have something to say.. :confused:

oldDurst
04-13-2004, 08:56 PM
What a long week..
Glad its all over :)

I'm following my diet fairly well, I'm now taking protein "ISO-PRO"
What a difference a good diet does :thumbup:

April 6,7 off days

April 8/04
Chest/Triceps

Life Cycle - 10 mins
Hammer/Incline - 12x70, 8x120, 8x170, 2x220*
Hammer/Decline - 12x90, 8x180, 7x200*
Flat flyes - 8x30, 8x45, 6x50* NO Spot
Tricep pulldowns/rope - 15x36, 12x45, 12x60, 12x70
Seated Dips/level - 10x135, 8x150, 10x165
Tricep Extensions/level - 12x48, 12x60, 10x72

April 9/04
Shoulders/Calves

Hammer/Press - 10x90, 7x180, 5x200, 2x220*
Arnold Presses - 10x30, 10x35, 8x40, 8x45
Laterial Raises - 10x15, 7x20, 5x25, 5x30
Seated Calf Raises/level - 10x45, 10x90, 9x135
Lying Sled Calf Raises - 12x135, 10x175, 10x210, 10x235
Horiz Seat Calf - 10x90, 10x110, 13x130, 12x150

April 10,11,12 - off days
Easter Weekend

Thighs

45 Sled - 15x90, 10x270, 8x360, 7x450, 6x500
Squats - 10x90, 9x140, 6x170* No Spot
Leg Curls - 10x84, 8x108, 6x132*
Leg Extensions - 8x75, 10x105, 10x150

Protein GOOD!!
Ever since I've started taking 4-6 shakes a day, I'm lifting 20-30 more pounds
Workout wornout, time for new exercises :read: