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View Full Version : 37yrs, 5'8'' 150lbs



Boats
08-20-2004, 03:12 PM
Well I am back on track to better shape. I guess it is never to late to pick up the weights again, I will be 38 in Dec and I decided I wanted to be in as good or better shape as ever. Back in 91 when I got married I was 58 and weighed 165 lbs. I was working out routinely, nothing all that organized as I had not done any research but I look back at some pictures and I was a pretty fit looking 24 year old. Well 13 years of the good life and some short attempts at working out again has left me a bit less fit. When I started this routine during the second week of July I was still 58 J but my weight was down to 150lbs and although lean I had little of the muscular size that I did back in 91. I have been smoking for over 20 years now and that has not done much to help my wind. So I decided it was time, I had a little less than 6 months to quit smoking and pack on 15lbs of lean weight.
Initially I started of easy, used light weights and high reps on a full body workout on 14-16-18 July.
After the first week I decided to start adding weight.

20 July

Cable leg press 80x20 100x15 100x15 100x15

Cable bench 80x10 140x10 120x10 100x08

Cable rows 80x15 140x10 140x10 140x10

Tricep push downs 80x15 120x10 120x10 100x10

DB curls 20x10 30x10 25x10 20x10

DB front raise 10x10 10x10 10x10

DB side raise 10x10 10x10 10x10

DB Shrugs 20x10 35x10 35x10 35x10

After performing the lifts every other day for a week I decided to move to a two day split.

Progress as of 26 July:

Cable leg press 140x10 140x10 140x10 140x10

Cable bench 80x10 140x10 140x10 140x10

Cable rows 160x10 160x10 160x10 160x10

Tricep push downs 120x10 120x10 120x10

DB curls 30x10 30x10 30x10

DB front raise 20x10 20x10 20x10

DB side raise 20x10 20x10 20x10

DB shrugs 40x10 40x10 40x10

I started the below split routine on 29 July with the intention of going 2 day on 1 day off.

Split 1

Bench, tricep pushdowns, shrugs, front/side raises, and sit-ups.

Split 2

Leg press, curls, rows, pull-ups, sit-ups,

I was progressing well on this routine for a week, then after trading sleep for workout time combined with a 4 hours in 48 sleep cycle I started to show signs of fatigue as well as experiencing shoulder pain.

Progress as of 04 Aug

Cable leg press 160x10 160x10 160x10

Cable bench 150x10 150x09 150x08 150x08

Cable rows 200x10 200x10 200x10

Tricep push-downs 140x10 140x10 120x10

DB curls 35x10 35x10 35x10

DB front raise 20x10 20x10 20x10

DB side raises 20x10 20x10 20x10

Shrugs 45x10 45x10 45x10

Pull-ups 4 4

Sit ups 25 25


With the fatigue, shoulder pain and feeling like I had pushed hard enough I decided to ease up a bit and concentrate on the highest weight I could use with good form. The concept was good but an increase operations tempo and even less sleep really did me in. By11 Aug I was feeling very weak and fatigued, my heart was all over the place and even considering how tired I was I was having a hard time sleeping.

Significant progress as of 11 Aug

DB curls 40x08 40x06 40x04

Sit-ups 40 40

Pull-ups 6 6





Any comments on a new routine are welcom.

Take care

Boats
08-20-2004, 07:38 PM
Well I think the time off helped; my energy level was way up and my shoulders were feeling good. I have been getting a bit more sleep

Temp in: A cool 94 deg


Started with cable bench:

50x20 160x10 170x10 180x06 160x09 These sets felt realy good, the absence of shoulder pain allowed me to really push hard.

Cable tricep push-downs:

50x20 140x10 140x09 140x08 Tri's were a bit fatigued by the benching.

DB side raises:

20'sx10 20'sx10 These are what I beleive caused the shoulder pain; felt good but decided it would be best to keep it to two sets.

DB front raises:

20'sx10 20'sx10 20'sx10 Probably should have kept it to two sets but couldn't resist doing a third.

Shrugs:

20'sx10 60'sx10 60'sx10 60'sx10 Have not performed shrugs since 08 Aug; prior to that I had been going easy with the 45 DB's. Tonight I felt good so I gave the 60's a try, was a good weight and was able to maintain good form.

Sit-up's:

Two sets of 40


I am not old but I am getting older, I think that my body responds well to more rest between workouts. I think I may start a four day: on Mon/Tue, off Wed, on Thur/Fri, off Sat,Sun routine where I hit each body part one day a week .

I have ordered some Protien on-line which will be waiting for me when I get home.

Take care

BigNic
08-20-2004, 09:19 PM
wow man, you got some great dedication, dealing with your unique situation. Keep up the hard work.

Boats
08-20-2004, 09:53 PM
Thanks for the encouragement Nick.

Yes being underway makes working-out a bit challenging. Can't wait to get back to VA and see my wife and son. I plan to take leave during the month of September, I will be off all but three duty days and one range day which will give me a chance to really get into a good lifting routine and spend some quality time with my family.

What part of VA are you from? I am stationed in Portsmouth and live up in Urbanna.

Take care,
John

BigNic
08-20-2004, 10:12 PM
i live in yorktown, altho im going to navy basic soon

Boats
08-22-2004, 07:35 PM
22 Aug Workout

Finnaly got a chance to workout at 2000 today.

We will be more by this time on the 24th so this was the last workout of the patrol; thank god. I can't wait to stop using the piece of $#!% three station HOIST cable machine we have on board.

Temp in after steering: 92

Started with DB curls:

40'sx09 40'sx08 40'sx06 A small improvement from last time but not enough to hit my patrol goal of 40'sx10x03.

Cable leg press:

160x10 160x10 160x10 This exercise drives me nuts, I can squat more than 160 but on this machine it feels like I am pressing a Volks-Wagon. Can't wait to get into the Gym and see where my squat poundage is.

Cable Rows:

200x10 200x10 200x10 Nice and slow with a full stretch at the bottom and a 1 second hold at the top.

Not sure what to call these, SLDL? With the DB supported at waist level by both hands bend at waist until DB touches the deck and repeat? Light weight, don't want to do to much with movement of ship. Just trying to strengthen my lower back a bit before I start squating in port.
30x10 70x10 70x10 With a DB

Pull-up's

06 06

Sit-up's

40 40

Return to port on 24th, plan to workout on 25th, fly out to CA 26th until the 31st. On 01 Sep after a short break I will start a new routine with free weights, protien, and some new lifts, can't wait to get started.

Take care

BigNic
08-22-2004, 07:36 PM
ya those are stiffs. Good effort

Boats
08-23-2004, 09:13 AM
Arhhhh!!!!

Feel like %$$ today. Finnished working out at 2100 last night, hit the rack around 2230 and never managed to fall asleep before going on watch at 0330. I don't know, I guess I was wired from the workout. My quads feel like hell, I was thinking about the leg presses I did yesterday and realized why the 160lb was so damn hard to move. The position I had set up was way to deep. I had planned to go at 180 (a goal I had set for the end of the patrol) but when I tried to do the first rep I could not budge it. Thinking that I was weak as **** I put the pin on 160 and vowed to get no less than 3x10 at all costs, I did not want to end the patrol at a weight lower than my best up till then. Well I got all three sets but it nearly killed me. Right now my quads are so sore I feel nausious, something that rearly happens to me. I don't know it may be a combo of not sleeping and the hard effort for those sets, either way I don't think I have ever worked my legs that hard, even when I used to do squats when I was younger. I can't wait to get back and do some squats to get an idea how strong my legs really are. I am convinced that 160 on that machine is much more than it appears.

Well I am going to try and get in an hour nap during lunch.

Take care

Boats
08-23-2004, 08:45 PM
23 August workout

I had not planned on lifting today but the fact that we will be pulling in tomorrow has me a bit wound up. I was just messing around a bit to vent some energy.

Temp: Did not check, much cooler now that we are up around VA

DB bench press/cable bench press:

40'sx10 60'sx10 (cable bench press 200x03 200x03) 60'sx10 50'sx17 (cable 120x08)
I have avoided DB's up to now due to the movement of the ship, this evening it's pretty flat so I gave it a try. 60's felt good, could have done more weight if I had a spotter, and less movement. It felt good to use something other than that cable junk.

DB Shrugs:

70'sx10 70'sx10 70'sx10
My grip was a bit tired by the end of the last set, felt good though.

Gave the shoulders and triceps the night off.

Take care

wibble
08-24-2004, 10:17 AM
Nice effort Boats, thats definitely a tough schedule you've been keeping. Congrats on the progress so far, you'll go a long way with your dedication if you keep it up. :thumbup: Anyway, have a good time with the family! :)

Boats
08-25-2004, 08:53 PM
Thanks Wibble, it was great to spend some time with the family again. We had time for lunch then they flew out to CA for a family reunion. I originally was not scheduled to return to port in time to attend but thankfully we pulled in a few day ahead of schedule. I head out at 0700 tomorrow morning :) I spent the home alone last night; before I sterted lifting I would have enjoyed 6-9 Caronnas and close to a pack of smokes. This whole thing is getting adicting; I only ended up having 2 beers and 2 smokes?

25 August workout

Temp in after steering 84 :)

This will probably be my last workout until we return from CA on the 31st so I wanted to give it all I had. :):):):) This was a great session, I was ful of energy and felt strong. What a difference a few day can make. I slept as much last night than I would have in three days underway. Close to 14 hours, I guess I was tired.


Cable Leg press:

180x10 180x10 180x10 Was determined to do 180, at first I didnt think I wsa going to even get one but after a mighty push the first set was in progress. The second set was actually easier, my heart was pounding when I was done. I was apprehensive about the third set but was able to push through it. It was like I had broken a barrier, although my heart was hammering and I was windeed I felt good. HAHA finnaly got the 180 :)

DB SLDL:

70x10 70x10 70x10 this is the largest size DB onboard, not alot of weight but the compact size of the DB allows me to go way down, I think I am rounding my back a bit but at any rate the muscles in my lower back were burning when I was finnished, felt good.

Curls:

40'sx10 45'sx04 40'sx08 Felt good to finnaly get 10 reps with 40's. I think I will try 45's on my first workout after CA.

Cable Rows:

200x10 200x10 200x10 Need more weight on the machine, still felt a good stretch and got a good pump.

Tricep pushdowns:

140x10 140x10 140x10 Finnaly got three sets of 10 :)

DB side raises:

25'sx08 25'sx08 First time using 25's, I was getting a bit tired by this point and should have stuck with the 20's.

Pull-up's

4 4 Forget about it, didn't have much left in the tank.

Cable bench:

180x3 Not sure why I even bothered :)

All in all a great workout, I felt great; strong, confident, energetic. I hope after the down time in CA I will still be at this level. I plan to eat and eat the whole time I am out there, will drink some but will try to easy and if I can smoke 3 or less smokes a day I think I will have the smoking thing well in control. I hope the hotel has a weight room, I dont know if I can go that long without a workout, I think Im hooked :)

Take care

Boats
09-03-2004, 06:30 PM
After the last workout I flew to California for a week.
I returned to our new home and went and joined the YMCA.
All I can say is that it was not what I expected; no free weights to speak of just some DB's 10's to 50's, They had a nice collection of Nautilus machines but sadly no leg press or squat equipment. I will have to go get my free weights out of storage; nothing special weider bench and squat rack with 300 lbs of plates. Down side is that I dont have room inside and will have to use them outside.

Determined to get back into things I made the best of what was available

02 September 04

Nautilus overhead press:
65x10 65x10 65x10

Nautilus lat pull-downs:
125x10 125x10 125x10

Nautilus tricep pull-downs:
80x10 80x10 80x10

Nautilus benchpress:
170x10 170x07 155x07 140x06

Nautilus rows:
140x10 125x10 125x07

Nautilus leg extension:
65x10 65x10 80x10 110x10

Nautilus leg curls:
80x10 80x10 80x10

DB lateral raises:
20x08 20x08 20x08

DB front raises:
20x10 20x10 20x10

DB shrugs:
50x10 50x10 50x10

Db curls:
40'sx10 30'sx10 40'sx10

Overall not a bad workout, not what I had hoped for but it felt good to exercise again. Tomorrow I will hit it again, this will have to do until I go in for duty on Monday. Tuesday I will get my weights out of storage and will start a new two day split routime with Squats.

Boats
09-04-2004, 11:41 AM
04 Septembr 04 workout

Nautilus Lat pull-downs:
125x10 125x10 125x10

Nautilus Bench:
185x06 200x05 185x06

Nautilus Overhead press:
140x05 125x06 125x06

Nautilus Rows:
140x08 155x06 170x06 125x10

Nautilus Tricep push-downs:
95x10 110x08

DB Lateral raises:
25x06 20x08

DB Front raises:
25x06 20x08

DB Curls:
40'sx08 40'sx06

DB Shrugs
50'sx10 50'sx10

Nautilus Leg curls:
80x10 110x10 110x10

Nautilus Leg extensions:
80x10 110x10 110x10

Sit-ups:
20 20

Dips:
10

Boats
09-06-2004, 07:51 PM
September 06 workout

Temp 86 deg
Have duty today so it's back to the Hoist multi-station machine again.

Cable Leg press: (have not performed these since 25 Aug, finally got 200lbs!)

180x10 200x08 180x10


Cable bench press:

170x10 170x10 170x08 170x04


Cable seated rows:

200x10 200x10 200x10


DB shrugs:

70'sx10 70'sx10 70'sx10


Overall a good workout, short and to the point. It took alot to get the 200x08 leg press and I worked hard on the bench, the rows were done exceptionally slow until the last few reps of the third set and felt real good. It was nice to have the 70lb DB's for shrugs again.

Tomorrow I will pick up my weight bench, squat rack and 300lbs of plates from storage and lug them to the new house, not sure were I will put them? Probably have to live outside; no worries it's old weider stuff. I look forward to doing some squats out in the fresh air, I hope the YMCA gets some free weights and squat racks before it gets to cold to workout outside.

BigNic
09-06-2004, 08:00 PM
hey man, good to hear your workouts are going good. Actually, imo nautilus makes some good machines.

Boats
09-06-2004, 08:25 PM
Nic,

Yes the Nautilus stuff is nice; smooth and ergonomic. I am not liking the seated row machine; has to do with the grip and probably something to do with the fact that I can't do as much weight as I can on the cable machine.
I just wish the YMCA had at least a leg press machine.
Thanks for stopping by. Any news on when you will be headed to Navy Boot Camp? Good luck!

BigNic
09-06-2004, 08:45 PM
no, no news yet, since i switched rates im kind of at the mercy of the detailers.

Boats
09-08-2004, 07:27 PM
September 08 workout

Temp outside? Hot

Finnally got my free weights up to the new house :)

BB Bench Press:
120x10 160x08 160x08 160x08

DB Tricep overhead press:
25x06 20x08 20x06

DB Side Raises:
10x10 25x10 20x10

DB Front Raises:
10x10 25x10 20x10

BB Shrugs:
70x10 160x10 160x10 160x10

Felt a bit under the weather today and almost didnt wotkout. i am glad i did i felt better after finnishing. It was nice to workout outside for a change, the only draw back was the mosquitoes.

BigNic
09-08-2004, 08:50 PM
good workout

Boats
09-09-2004, 04:01 PM
Sept 09

First Squat session in a few years, felt good!!

BB Squats:
120x10 160x05 180x05 200x05 200x05 200x03 180x05 160x05 120x10

BigNic
09-09-2004, 04:50 PM
damn for that much of a layoff thats some good stuff

Boats
09-10-2004, 12:26 PM
Thanks Nic

The last time I worked out prior to this current routine was from 01 to 27 Mar 02, my best squat then/ever was 180x08/2. I guess that HOIST cable machine payed off. I never worked very hard on my legs in the past; little gain in size and strength was discouraging. I look forward to some very hard and successful leg training during the next few months. Not sure what a realistic goal is at 160lb 5'8" but I would like to see 250x06/2 some day.

Boats
09-11-2004, 10:19 AM
Sept 11 Workout

Returned home from duty this morning around 1100, the sun was shining and the temp was still pretty cool. An outdoor bench session sounded good.

BB Bench:
120x05 170x05 190x05 200x05 190x05 180x05 170x05 120x19(got stuck on 20, had to struggle it up to the lower level hooks)

Man it sure is nice to have the weights at home again, spur of the moment workouts are the best. It sucks having to plan when you are going to go to the gym. Now when the feeling hits me I go for it.

This was a great Bench routine for me, part of my motivation was the fact that one of the guys that works for me was telling me how he put up 265x05, more than I thought possible for him. He is if anything smaller than me so I figured that it was time to push myself mentally. That and no spotter was pretty motivating.

Boats
09-13-2004, 03:44 PM
13 September workout

Did not workout yesterday, decided to eat drink and be merry. Spent some time swimming, fishing and sailing, a geat day with the family. The only down side was that I smoked more than I wanted to. I have been smoking 2-3 a day for a while now, yesterday iI smoked 8 :(


Started with BB Squats:
070x10 170x05 200x05 200x05 200x05
(I will stay at this weight until I can do two sets of ten)

BB Shrugs:
120x10 170x10 170x10

DB Rows:
040x10 040x10 040x10

DB Curls:
040x10 040x06


This is the first time in a long time that I did DB Rows, felt good but I miss the Cable Rows, I may try rigging some sort of home made cable row in the garage.

Boats
09-16-2004, 08:16 PM
16 September workout

Duty day workout with one of my guys from the department, he is about the same weight as me 160-163, a few inches taller at 5'10''/11'' and at half my age he had tons of energy. It was a great workout starting with DB Bench, something I don't ordinarily do. after that we both settled into different routines.

DB Flat bench:
40'sx10 75'sx08 70'sx10 70'sx06
My partner was doing 75's I couldn't hang

DB Incline bench:
50'sx10 50'sx10 50'sx10
He was doing 65's

DB Decline bench:
50'sx10 50'sx10 60'sx10
He did 70's on his last so I had to go big to save face :) Had good form and felt strong after.

This was a great chest workout, I felt a bit wobbily at times but was in good form. It was very motivating to workout with someone else.

Cable Tricep push-downs:
140x10 140x10 140x09

Cable Rows:
200x15 200x15 200x15
15 reps up from 10

Had not planned on doing any curls but after watching this kid do two sets of 10 with 50lb DB's(form was not the best) I figured I had to at least try!!

DB Curls:
50'sx06 50'sx04L/05R
I supprised myself here, I think with some better concentration and breathing I could have got to clean sets of six.

Cable Leg press:
100x35
Just trying to get some blood into em before squats tomorrow.

I was amazed by the mind over matter concept, this kid dosent get to his fourth rep feel fatigue and wonder if he can get 10, he gets mad and powers through.

I noticed myself on the inclines doing the opposite. After talking about it and hitting the 60'sx10 declines I was amazed by how much my mind was limiting me. A powereful tool if harnessed to you goal.

Boats
09-17-2004, 07:16 PM
17 September workout

It was a humid session, my weights were sweating as much as I was, the condensation literally dripping off them.

BB Squats:
070x10 120x10 200x07 200x07 200x07

BB Shrugs:
120x10 170x10 170x10 170x10

DB Lateral Raises:
015x10 025x06 025x06 025x10

DB Front Raises:
015x10 025x06 025x06 025x10

Good workout overall, my squat poundage is still way weak but progress will come with continued effort.

I am happy with my overall progress since starting two months ago. As of today my two-day body weight average is 162; 10-12 lb weight gain since starting thanks to drastically reducing smoking, eating more and some good muscle gain.

New goals:
Lift hard increasing all my lifts as much as posible until I weigh 175lbs, at that point I want to add some cardio into my routine.

I need to purchase some DB's 50's through 75's in 5lb increments so I can work on DB Benching. Need to get a pull-up bar dip station as well.

Boats
09-19-2004, 06:50 PM
19 September workout

Busy Sunday, did not have enough time to do all I had wanted to.

DB Flat Bench:
30'sx10 65'sx10 70'sx10 70'sx10 70'sx08

DB Incline Bench:
55'sx10 50'sx10 50'sx10 50'sx10

One-arm Tricep Extensions:
25'sx08 20'sx06 15'sx10


Went out and purchased DB bars yesterday so I could do DB benching at home. I had wanted to fill out my fixed DB collection with 50's through 75's but after researching the price I decided to go with the Bars. I will order the 50's through 75's over the next few months.

Shane
09-19-2004, 08:22 PM
Have you thought about purchasing adjustable dumbbells? Much cheaper if you don't mind adjusting the weights yourself.

Boats
09-20-2004, 06:18 AM
Shane,

Thats what I purchased, adjustable DB's/DB bars/spin lock handles. I have 10 through 40 DB's, it will cost around $350 to get 50's through 75's so the adjustable ones are a quick fix for now. The problem with the adjustable ones is that they are bulky and when DB benching yesterday with 70's made up my wrist/lower forearm rubbed against the plates, a bit annoying/painful/distracting.

Thanks for stopping by

Boats
09-20-2004, 04:15 PM
20 September workout

BB Squats:
120x10 170x10 170x10 170x10 170x10 170x10 120x10

BB Shrugs:
120x10 170x10 170x10 170x10 170x10 170x10

DB Curls:
40'sx10 40'sx05 30'sx10

Boats
09-21-2004, 12:12 PM
21 September workout

Had not planned to workout today but I couldnt help myself so I decided to do some DB bent rows:

DB Rows:
30'sx10 40'sx10 50'sx10 50'sx10 60'sx10 50'sx10 40'sx10 30'sx10

Boats
09-22-2004, 12:01 PM
22 September workout

BB Bench:
070x10 120x10 210x05 :p 190x05 180x09 170x08 170x06

I could have pushed out one more at 210 if I had a spotter maybe more, my mind was difinately saying "you dont want to get stuck under 50lbs more than you weight" :help:

DB Side raises:
20x10 20x10 20x10

DB Front raises:
20x10 20x10 20x10

One arm tricep extensions:
20x15 20x08 20x08

Felt a pop in my neck during the 190x5 bench press, the pain made the rest of the workout a bit painful.
I will be leaving Friday for a trip to Massachusetts, returning on Sunday, so after tomorrows leg day I will give the body (neck) a three day break. Should feel better by then.

Boats
10-04-2004, 07:38 PM
04 October workout

Wieght: 160

That pop I felt in my neck last workout resulted in a very stiff and sore neck by the time I returned from Mass.
12 days and three trips to the chiropracter later I was ready to workout again.

BB Squats:
070x10 120x10 170x10 170x10 200x09

BB Bench:
070x10 120x10 170x10 170x08 170x05

DB Side raises:
20x10 20x10

DB Front raises:
20x10 20x10

DB one arm tricep extensions:
20x10 20x10

DB Curls:
30x10 30x10

Overall nothing great but it sure felt good to lift again.

BigNic
10-04-2004, 07:41 PM
good to see an update.

Boats
10-04-2004, 08:04 PM
Thanks Nic,

It's good to be back. I figure by the start of next week I will be back up to speed. I will get in two more full body workouts like tonights with DB rows and shrugs thrown in this week before trying to go heavy again.

BIG C
10-05-2004, 10:31 AM
Good job on squats/ Bench! :thumbup:

Boats
10-06-2004, 04:32 PM
October 06 workout

Had an hour during sons soccer practice to work out, finnished up in 50 minutes. Nice short to the point fast paced workout.

BB Squats:
070x10 120x10 200x10 200x10

BB Bench:
070x10 120x10 170x10 170x10

DB Rows:
50'sx15 50'sx10 50'sx10

DB Curls:
30'sx10 30'sx10

One arm tricep extensions:
20'sx15 20'sx10

Neck felt good, overall I think my whole body needed the extra few days off.

Well off to pick up the boys from soccer practice, it's a 50 minute round trip hope they are improving.

Boats
10-06-2004, 08:54 PM
Big C,
Thanks for stoppping by, what part of VA are you from?

BIG C
10-06-2004, 11:27 PM
Near Richmond.

Nice session!

Boats
10-11-2004, 06:12 PM
11 October workout

Took a few days off in favor of sailing, felt guilty missing a workout (NOT). Sailed 4 hours yesterday, followed by another 2 hours post sail on the mooring eating and relaxing. Winds during the sail were blowing 15 kts making for a good day with good boat speed. I drank and smoked more than I should have but it was a great day on the water.


BB Bench:
070x10 120x10 180x10 180x07 170x07

DB Rows:
060x10 060x10 060x10

DB Curls:
040x10 040x06 030x10

One arm DB Tricep ext:
025x10 020x10 020x09

BIG C
10-11-2004, 08:49 PM
Good benchin/ rowin bro! :thumbup:

Boats
10-12-2004, 06:53 AM
Thanks C,

The bench felt much stronger having not performed it on a day that I did squats. I am going to get on a 2 on 1 off split M,T,- Th, F with squats and bench on different days.

1. Bench, Rows, Curls, Tri ext
2. Squats, Shrugs, side/front raises

Boats
10-12-2004, 05:34 PM
12 Oct workout

Great workout,
I spent the whole 1hr 40min commute home getting myself mentally pumped for this workout; I knew I was going to try and up my squat and Shrug poundage as well as trying Military pesses for the first time in over two years. I even hit McDonalds for a couple of cheeseburgers and a water to fuel the engine.

Started with Squats; I was originally going to up my poundage by 10 to 210 and go for ten reps, as I was loading the plates I decided to hit 220 for as many reps as possible then added a 2.5 to each side for good measure (I use standard weights, but wanted to do the equivelent of two 45 olympics per side) My plan was to do as many reps as possible.

Squats:

070x10 120x10 225x10 :evillaugh 225x09 :evillaugh (could of had ten on the last set but lost focus).

Next were shrugs; I was on a roll so instead of upping my poundage 10 to 180 I put on 190 and started pulling.

Shrugs:

070x10 120x10 190x10 190x10 :p
(almost went back down to 180 after the first set but stayed with 190, got them all but form was a bit off on the last few)

DB Militaries; have not performed this exercise in literally two + years. Not knowing were to start I picked up two 60lb DB's I had made up and went a it.

DB Military press:

60'sx05 50'sx10 50;sx10
:drooling: 60's were to heavy, stabilizer muscles not up to the challenge. I will use the 50's next workout and work my way up to three sets of 10.

DB side raises:
20'sx10 20'x10

DB front raises:
20'sx10 20'sx10

Overall a fantastic workout, the time spent getting mentally ready on the way home was well worth it. After the squats I was feeling awsome. The shrug weight will stay at 190 until I can get three sets of ten in good form. The DB Militaries were new and ballance was an issue, I liked them and will keep them in my routine.

Boats
10-13-2004, 10:56 AM
Just got weighed in at work, tipped the scales at 167 :p
That is a 15-17lb increase since I started workingout back on July 14th.

The extra weight feels good, I look back and dont know how I let myself get so scrawny. I am happy with my progress, look musclular in uniform and feel much better overall. Now all I have to do is quit dipping SKOAL and smoking cigaretts.

My plan is to shoot for 175lb gaining as much strength as I can, then I will clean up my diet, start some cardio two days a week and level off at 170lb.

savdout209
10-13-2004, 11:00 AM
man i know what you mean..im an ex 8-year smoker. may the force be with you! You'd be surprised how much weight smoking keeps off you ; (

Boats
10-13-2004, 12:42 PM
savdout,

Congrats on kicking the habit

I have been smoking since 81 and can say quitting is a bitch. I am down from 15 smokes a day to 2-4 per day since mid July. Once or twice a month I fall of the wagon when drinking and smoke 8-10. Overall it's alot better but I am still not there.
My main concern with smoking is how it effects my wind, I wonder how much better my lifts would be if I had never smoked?

Boats
10-14-2004, 07:02 PM
Oct 14 workout

Not a bad workout today, I was motivated to lift mentally but physically I was a bit tired.

BB Bench:
070x10 120x10 210x04 210x03 190x06 190x05 170x07
Should have done 3 sets of 190x10 like I initially intended.

DB Bent Rows:
070x10 070x07
Form was not as good as it should have been, will go with 60's next workout.

DB Concentration Curls:
040x10 040x07
Still can't get that second full set of ten.

DB One-arm Tricep extensions:
025x09 025x06

Eh not bad, better than not working out.
I am off tomorow so I plan to get a full eight hours sleep before squats tomorrow; I hope to do 225x10(2) again.

BIG C
10-14-2004, 08:47 PM
Good session! :thumbup:

BigNic
10-14-2004, 09:27 PM
solid benching brother

Boats
10-14-2004, 09:44 PM
Thanks BigNic, Big C

I was a bit dissapointed with the bench but I guess I have hit the wall, maybe after the weekend rest I will be able to PR at 210x06. From here to 225x10 should take some time though.


I feel that I still have some squat growth before hitting the wall, still pushing through the mental block and hope to hit 250x10 before hitting the physical wall.

I have six weeks before going on patrol again so I plan to make as much progress before than.

Boats
10-18-2004, 04:55 PM
18 Oct workout

Missed a few days due to knee pain and a lack of energy. Felt pretty good this evening.

BB Squats: (Still can't get ten on that last set)

070x10 120x10 225x10 225x08


BB Shrugs:

070x01 120x10 190x10 190x10


DB Military presses:

050'sx10 050'sx08


DB Laterial raises:

020'sx10 020'sx10


DB front raises:

020'sx10 020'sx10

Alke
10-18-2004, 06:31 PM
hay man, good weight for reps on the squats......

looks like you took some time off and getting back into it? keep eating good and muscle memory is a WONDERFUL thing!

get those shrugs up, REALLY make em hurt bro'

we about the same age too...I am 37 and got serious with the lifting and diet a year 1/2 ago and havent regretted it since...I LOVe this ****! :D

Boats
10-19-2004, 06:13 AM
Thanks for stopping by Alke,

It's good to see another not so young guy hitting the weights. The progress you have made in your journel is inspiring.

The squats are coming along, 225x10 is a huge mile stone, my best squat lift prior to this program was 175x08 (3) two years ago.

The shrugs have a long way to go but 190x10 is a big improvement from my 115x10 (3) pr two years ago.

This board has helped so much, before I found it I didnt realize the importance of heavy squats, proper neutrition ect, nor did I have a guage of where my lifts were compared to others.

Boats
10-19-2004, 08:22 PM
19 October workout

BB Bench:

070x20 120x10 190x08 190x05 170x05


DB Row:

060'sx10 060'sx10 060'sx10


DB Curl:

040'sx10 040'sx09


DB one arm tricep ext:

025x10 025x07

Alke
10-19-2004, 08:51 PM
yeah, I was a typical hardgainer till I found this place and discovered proper nutrition, that is when my lifts sky rocketed = no more hardgainer.

yeah, going from 115-190 is real good, but I KNOW you got more in you!!!!!!

nice benching, get that motivation level UP!!!!!! hope the knee feels better bro

BIG C
10-20-2004, 12:45 AM
Great job on increasing bench Bro!

Boats
10-20-2004, 10:06 AM
20 October workout

Today is a scheduled off day but I have not been happy with the pump I have been obtaining on my one-hand overhead tricep extensions.

I did a quick three set cable tricep push-down workout during lunch. I have not done these since 16 September.

Cable tricep pushdowns:

140x10 140x10 140x10

Last time I did these I missed the last rep on the last set, I should have used 150 lbs this time. I forgot how good this exercise feels.

I will perform this exercise at work on the days I have triceps in my home rouine workout.

Boats
10-20-2004, 10:10 AM
Big C, Alke,

Thanks for the encouragement.

Boats
01-20-2005, 09:37 PM
Well I am back,
I took a forced break due to a busy pre deployment schedule.
Been underway since early Dec, didn't get my first workout in until 3 Jan, the weather has been S### damn near every day since departing making the workouts interesting to say the least. No squats, bb bench until we return in early Feb. Have been doing a one day on, one day(weather permitting) off full body(kind of) workout trying to get my strength back. Last full workout:

DB Bench:

40sx10 60sx10 60sx10


DB curls:

40sx10 40sx10 40sx06


DB Shrugs:

075sx10 075sx10


Cable tri push-downs:

140x10 140x10 140x09


Cable Leg Press:

080x10 160x10 160x15


Cable Rows:

200x15 200x15


Tonights workout:

DB Curls:

045sx10 040sx09 035sx08 030sx10


Cable tri push-downs:

150x10 140x10 140x09 130x06


We pull in tomorrow for two days R&R, I look forward to a couple days of workouts with a stable deck under my feet and a bunch of ice cold Caronnas :)

Take care
John

Boats
01-21-2005, 12:12 PM
Ahhh beautiful Guantanimo Bay Cuba!!! Got a quick workout in before heading out on liberty.

Jan 21 workout (Temp: 92f)

DB Shrugs:

075sx10 075sx10


DB Bench:

040sx10 065sx10 065sx09 055sx10


DB Bent Rows:

055sx10 055sx10 055sx10


Cable Rows:

200x15 200x10

Now I off to down some cold Coranas and play some horseshoes :p

Boats
01-23-2005, 09:11 PM
23 Jan workout (temp 90f)

Cable Leg Press:

040x20 080x10 160x10 180x10 200x10 180x10


DB Bent Rows:

060sx10 060sx10 060sx10

Boats
01-24-2005, 05:09 PM
24 Jan workout (temp 90f)

DB Srugs:

075'sx10 075'sx10 075sx10


DB Bench:

040'sx10 065'sx10 065'sx10 065'sx10


DB Curls:

045'sx08 040'sx10 040'sx08


Cable Tricep pushdowns:

150x10 150x10 150x10


Overal I have been pleased with the return of my strength after a 10 week layoff. Yesterdays leg press was equal to the leg press weights I was hitting when I was squatting 200x10x2 so my legs are getting back to where I left off. My DB bent rows are on track and hope to hit 65'sx10x3 in two to three workouts.

The curls and Tri pushdowns are at an all time high.


My DB bench is a bit behind but with some calm seas I should be on track shortly.

My Shrugs will have to wait until return to home port as 75 DB's are the largest we have onboard. I will countine to increase the reps until I get back.

Forgot to weigh myself when we were in GTMO, I would guess 160lb or so, I hope to be at or above 168lb before we return to homeport.

I plan to work go to a new routine soon adding DB Militaries and lat raises to the above exercises, anyone have a good sugestion how to best split these exercises into a 3-4 day on one day of routine?

Boats
01-27-2005, 08:02 PM
27 Jan workout (temp 94f)

DB Bench:

040'sx10 065'sx10 065'sx10 065'sx10
I wanted to go with 70's but the ship roll was a bit much.


Tricep pushdowns:

150x10 150x10 150x09
Couldn't get that last one.


DB Bent Rows:

065'sx10 065'sx10 065'sx10
Felt good.


Cable Rows:

200x15 200x10

Workout got shortened due to our recovering 08 refuges in an open 20ft aluminium boat with a makeshift sail 150nm from the nearest land, they had been underway for 5 days and are in poor shape. With over 400nm to go before reaching thier destination I am not sure they would have all made it.

I hope to hit the leg presses, shrugs, and curls tomorrow, maybe add in some militaries if I can get the time.

Boats
01-28-2005, 09:37 PM
Jan 28 workout (temp 89f)

Cable Leg Press:

040x20 080x10 160x10 200x10 200x10


DB Shrugs:

075'sx15 075'sx15 075'sx15


DB Curls:

045'sx08 040'sx10 040'sx10

Boats
04-12-2005, 11:01 AM
Wow it's been a long time since my last post, and a 62 day layoff between workouts. After returning from last patrol in Feb it was just to cold to be working out in my garage. I took the whole inport and the first two weeks of this patrol off. Now I am back at it, had my first workout on Apr 2nd and now only ten days seven workouts into it I am back on track. I was really pleased with how much strength I retained after such a long time off. It seems that my body is adapting to the lifting cycle of two month on and two month off over roughly the last eight months. I started relativly easy on the second and now I am pretty much at or above the lifts I was doing back in late January.


Cable leg press:
Jan 28: 160x10 200x10 200x10
Apr 11: 200x10 200x10 200x10

Tricep pushdowns:
Jan 28: 150x10 150x10 150x10
Apr 11: 160x10 160x10 160x07

DB rows:
Jan 28: 065'sx10 065'sx10 065'sx10
Apr 09: 065'sx10 065'sx10 065'sx10

Cable rows:
Jan 28: 200x15 200x15
Apr 09: 200x15 200x10

DB bench:
Jan 28: 065'sx10 065'sx10 065'sx10
Apr 09: 065'sx10 065'sx10 065'sx10

DB shrugs:
Jan 28: 075'sx15 075'sx15 075'sx15
Apr 11: 075'sx15 075'sx10 075'sx10

DB front raises:
Oct 18: 20'sx10 20'sx10
Apr 09: 20'sx10 20'sx10

DB side raises:
Oct 18: 20'sx10 20'sx10
Apr 09: 20'sx10 20'sx10

Have five weeks left in this patrol and after that I will be transferring to shore duty. No more excuses to take two month layoffs from here on out.

Boats
04-12-2005, 06:08 PM
11 April workout (temp 91f)

DB Bench:

070'sx10 070'sx09 070'sx08
Was going for 070'sx10(3) maybe next time. It's better than 065'sx10(3)


DB Bent Rows :

070'sx10 065'sx10 065'sx10
Was going for 070'sx10(3), probably try for 070'sX08(3) next time and work up to ten reps per set.


DB Side raises:

20'sx10 20'sx10 20'sx10


DB Front raises:

20'sx10 20'sx10 20'sx10


Cable Rows:

200x15 200x15


Sit-ups: 40

Boats
04-16-2005, 03:23 PM
April 16 workout

Took two days off by choice and a third due to rough weather. Felt good to workout again.

Cable Leg Press:

100x15 200x10 200x10


Calf Raise:

120x20 120x20


Tricep pushdowns:

180x06 180x06 180x03


DB Bench:

075'sx06 075'sx06 075'sx06


DB Curls:

045'sx06 045'sx06 045'sx04

Overall not a bad workout. I did an odd mix of lifts but it felt good.

Boats
04-18-2005, 03:03 PM
April 18 workout

Best workout I've had in a long time. I think my body responds better to more time off between workouts. In the past I usually did a 2 on 1 off routine but after only a few weeks I would feel tired and overtrained. Now with more time off and eating like mad I feel fresh and ready for my workouts and have been able to make some nice gains in the past few weeks.

DB Rows:

075'sx08 075'sx08 075'sx08


DB Bench:

075'sx08 075'sx08 075'sx06


DB Shrugs:

075'sx10 075'sx10 075'sx10


Cable Rows:

200x15 200x15


I think the ship needs bigger DB's :)

Wieght 02 Aprl: 160lb

Wieght 12 April: 163lb

Next weigh in 21 April?

Boats
04-20-2005, 07:35 PM
20 April workout (temp 94)

Not a bad workout, not a good workout. We ran a search and rescue case from 0900 yesterday until 0530 this morning so I wasn't able to get much rest last night. Excuses, excuses!

Cable Leg Press:

100x10 150x10 200x10 200x10 200x10


Calf Raises:

070x10 140x10 140x10


Tricep Pushdowns

090x10 180x07 180x06 160x07 140x06


DB curls:

045x07 045x06 030x10

Tomorrow we pull in for a (BSF) brief stop for fuel and food, should be in for 7-8 hours enough time to call home, workout and hopefully get a bite to eat.
I am looking forward to getting in a good workout and checking my weight while the ship isn't rocking and rolling.

Boats
04-21-2005, 03:00 PM
April 21 workout (temp 92)

Felt tired to start but once I got going it went well, even managed some improvement over last session.

DB Bench:

030'sx20 075'sx09 075'sx08 075'sx09 060'sx08


DB Row:

030'sx15 075'sx10 075'sx10 075'sx08 30'sx15


DB Shrugs:

075'sx15 075'sx15 075'sx15


DB Militaries: Figured it was time to put these into the routine, unfortunately by this point I was out of gas.

025'x10 050'sx06 050'sx04 040'sx10


Overall a good workout, I need to get into a three day split (three on one off)

Weighed myself today, came in at 166 up three pounds since 10 April. I am shooting for 170-175 by June 1st.

Boats
04-22-2005, 10:15 PM
It's been 19 days since I started lifting again, I have been eating as much as I can and have gained 6 pounds and currently weigh 166. I am shooting for 170-175 but I am sick of eating, I will continue to eat like a beast until May 2nd then I will resume normal consumption, if things go well I should hit 170 by then. Just about all my lifts are at PR's and although a bit low on energy at times I feel healthy with only minor joint pain in my shoulders and knees.
The weight room onboard is limited and with 75 DB's being the largest we have I will have to work on increasing reps at that weight on Shrugs, Bench and Rows until we pull back. I am in the same situation with the Cable Leg Press and Low Row, maxed out so I will drop the cable rows and up the reps on the Leg Press. I have some room to grow on the Tricep pushdown at least.

I think it is time to switch things up. I am toying with the idea of doing a three day split twice a week with a two day break every two weeks. I am going to add chins, DB incline bench, DB front/side raises and dips (I need to look around the ship for a practical place to do dips as we dont have a dip station) I will go easy on the F/S raises as they don't treat my shouldrs well. So here is what I am thinking of doing, any advice or modification is welcome.

Day 1.
Flat DB Bench (3 sets 10), Incline DB Bench (2 sets 6-10), Dips (2 sets), Tricep push-downs (3 sets 6-10)

Day 2.
Bent DB Rows (3 sets 10) , DB Shrugs (3 set 10), DB Curls 3 sets 6-10), Chins (2 sets)

Day 3.
Leg Press (2 sets 10-20), Calf Raise (2 sets 10-20) DB Militaries (3 sets 6-10)
Front/Side DB raise (2 sets 6-10)

What do you think? Are the exercise grouped correctly? I hope to use the new routing until we return to port on the 19th, should keep me busy until then.

Boats
04-23-2005, 06:36 PM
23 April workout

This is the fist day of my new 3 day split that I posted last night.

This afternoon was a holiday routine day with a flightdeck cookout and swim call, it was a good chance to eat big and catch up on some rest. After evening chow I surfed the WBB site listening to Pearl Jam trying to get mentally ready to hit the weights and a DB flat bench pr of 75sx10. I was feeling good when I started, had almost a nervous energy.

DB Flat Bench:

030x20 075x10 075x10 075x10 :)


Just as I was finnishing up my last set, three of my guys that work for me showed up so I worked in with them on Inclines and Declines. It was good motivation, I wanted to show the young kids what the old man could do. I must say for being 20-40lbs lighter and 15-19 years older then them I more then held my own.


DB Decline Bench:

060x10 060x15 060x15 I havent done these in so long I wasnt shure how much weight to use. Next time I will do 65'sx10(2).


DB Incline Bench:

060x10 060x08 I think I will stick with the 60's next time


Tricep Pushdowns:

080x15 180x05 160x06 160x08 160x08 I was hoping for 180x06(3) but after the increased Bench volume my tris were not there.


Overall I am more than pleased with todays workout. The declines were smoothe, the inclines may have been at a bit too steep of an angle? Arms were a bit shakey but it felt good.

Since Departing on patrol 5 weeks ago I have been averaging 4.5 smokes and 2 dips of Skoal per day. I plan to quit the Skoal after this trip and hope to keep the smoking down to a reasonable (5 or less per day) from here on out. What can I say, I enjoy a Marlboro with my scotch in the evening :)

All I need to do now is keep on eating, 170 is getting close!!

Boats
04-24-2005, 08:51 PM
24 April workout (temp 94)

Pull-ups:
5

Chin-ups:
5


DB Curls:

045'sx07 045'sx06 045'sx05 045'sx04 045'sx03


DB Rows:

025'sx15 075'sx10 075'sx10 075'sx06 075'sx04


DB Shrugs:

075'sx15 075'sx15


Cable Rows:

200x15 200x15


Cable Curls:

080x15 080x10


Pull-ups:
3

Chin-ups:
3

Boats
04-25-2005, 06:19 PM
No workout today or tomorrow.

I have decided to listen to my body and give it a little extra time to catch up. It's hard because my mind is saying keep lifting, keep lifting but my body knows better. Overall I feel good but I have noticed a drop in energy and some sore and achey parts so a bit of extra rest will be good.
REST is Good, REST is Good ----- Overtraining is Bad, Overtraining is Bad

I have made good consistent gains over the past three weeks and I want to keep up this trend. My plan is to take today and tomorrow off then work through my three day split with one day off between each lifting day. At the completion of the cycle (April 27th through Mayl 01) I will take a full three days off starting fresh again on 05 May.

I will start stretching tonight and will continue with sit-ups every other day.

It's hard to do but in the end I expect to come out of it refreshed and ready for more gains.

Boats
04-27-2005, 06:59 PM
27 April (temp 94)

Could not wait to workout today, the two day break was needed but it was tough to force myself not working out. Underway there are few things one can do to clear the mind and working out is like a drug almost; I feel like poop until I get a fix then for the rest of the day I feel great. So I decided to trash the 3 day split and have now settled on a 2 on 1 off push pull kind of thing. Felt great, kept it to one warm-up and two working sets seeing that I am doing more exercises per workout.

DB Flat Bench:

030'sx15 075'sx10 075'sx14
Felt good, hope to get 15 reps per set next time


DB Decline Bench:

065'sx15 065'sx12
Will go with 070's next time


Cable Leg Press:

120x20 200x10 200x10
These are just a place holder until I can get home and start squating again.


Cable Calf Raise:

120x20 120x20


Cable Tricep Pushdowns:

090x10 180x07 170x06 160x06
My tris are a bit wasted after the benching. I think I may do these first next time?


DB Militaries:

045'sx08 045'sx08
Droped down to 045's until I get smoother form. This will be a good area for growth/strength improvement.


Tomorrow:
DB Rows, DB Curls, DB Shrugs, Front/Side raises, Chins/pulls

Boats
04-28-2005, 09:07 PM
28 April (temp 93)

Good workout this evening, no real improvements a little less volume.

DB Curls:

025'sx20 045'sx06 045'sx06


DB Rows:

030'sx10 075'sx10 075'sx10


DB Front Raise:

015'sx10 015'sx10


DB Side Raises:

015'sx10 015'sx10


DB Shrugs:

030'sx15 075'sx15 075'sx15


Pull-ups:

05 / 05


Chin-ups:

05 / 04

Boats
04-30-2005, 07:51 PM
30 April workout (temp 92)

Decent workout tonight, I am finnaly starting to feel better. I am not sure what it was but since the 24th I have been feeling pretty pooped!!!! I looked back on my training spreadsheet and saw a lot of green fields(I highlight PR's in green) in the 12 days leading up to the 24th. In fact six of eight excercises I performed on 21 and 23 April yeilded PR's, I guess my body hit a wall. Up until then I was eating like mad, since then my apatite has decreased (Feel bloated) and my energy level has been low. Finnaly today I started to get my energy back.

Decided to start with triceps in order to pre-exhaust them prior to bench, I feel like my tris have been prevent me from getting a good chest pump.

Cable Tricep Pushdowns:

090x10 180x10 180x09


DB Flat Bench:

030'sx10 075'sx10 075'sx13


DB Decline Bench:

065'sx13 065'sx14


Cable Legpress:

120x15 200x10 200x15


Cable Calf Raise:

120x20 120x20


DB Incline Bench:

065'sx10 065'sx09

Boats
05-01-2005, 09:02 PM
01 May workout (temp 90)

I felt tired today, had to work up the energy to make myself lift. I felt pretty good once I got started and overall it went well.


DB Curls:

025'sx10 045'sx08 045'sx06


DB Rows:

030'sx10 075'sx10 075'sx10


Cable Rows:

200x15 200x15


DB Lateral Raise:

015'sx10 015'sx10


DB Front Raise:

015'sx10 015'sx10


DB Shrugs:

075'sx15 075'sx15


Chin-ups: 6 / 4


Pull-ups: 5 / 3

Boats
05-04-2005, 08:16 PM
Took an extra day off to give the body a little extra rest. Felt a bit slugish going in but it turned out to be a good night.

DB Flat Bench:

075'sx10 075'sx14


DB Decline Bench:

075'sx10 075'sx11 075'sx10


Incline Bench:

060'sx10 060'sx10 (finnaly got that second set of 10)


Tricep Pushdowns:

090x10 180x08 180x06 (tris were burnt)


Cable Legpress:

120x15 200x15 200x15


Cable Calf raise:

120x20 120x20

Boats
05-05-2005, 04:13 PM
Decent workout today, bumped up the front/side raise reps in anticipation of moving up to 20's workout after next. Dropped the pull-ups and will be doing only chins for now on. I managed to get 8 long slow chins, this was the highpoint of the workout.

Chin-ups:

8xBW 7xBW 4xBW


DB Side raises:

015'sx15 015'sx15


DB Front raises:

015'sx15 015'sx15


DB Curls:

045'sx08 045'sx05 (might go back down to 40's for a few workouts)


DB Rows:

030'sx10 075'sx10 075'sx10


DB Shrugs:

075'sx15 075'sx15


Cable Rows:

200x15 200x15


I am still feeling a bit wornout so I think I will take two days off instead of one before my next workout. Hope I can get some energy back!!!!