First let me introduce myself.
34 year old male wanting to get in better shape
Quit smoking Jan 2002. Ballooned from 218 to 242 lbs.
Decided to do something about it Oct 2002
Bought a membership to the area YMCA and started light due to back problems.
Worked out my own routine. Then found this site. Decided to use WBB #1 to start.
I us a Monday Wednesday Saturday split as follows:
Monday Legs due to having the day off
Wednesday Chest and back
Saturday triceps and biceps
Working on the diet now
Trips to Y may be a little odd in the spring being that I have 3 boys ages 15,8 and 6 that are playing baseball.
I am open to any help or suggestions.
Sorry this was so long winded but I had to get all the details in.
Last edited by midee1; 04-04-2003 at 08:46 PM.
Best of luck, and keep poking around. You'll find all kinds of information here!
Weight is now back to 215
Let me be the first one to your journal!
It's a tradition on here to do that, just so you know!
Triplep: Thanks that kinda makes the old man feel welcome!
well here goes day 1 of actual working out!
Flat Bench: 135x6-8x3
Incline Bench: 125x6-8x3
Machine Dips: 90lb counterweight 6-8x3
Db rows: 45'sx6-8x3
Wide Grip machine chins: 110lb counterweightx6-8x3
Db Shrugs: 60'sx10x1
Good Mornings: 65x6x2
Chest feels a little sore this morning.
Lats do not feel anything from the chins
I may need to add an exercise or 2
Back hurts like hell from the good mornings. and not a good hurt. Maybe I should watch doing these.
Getting stronger and feeling better.
Diet- Iffy but getting better
Well gotta go time to get the Kids to school and me to work!
Diet sucks I could really use some suggestions.
tomorrow in back and bicep day!
Post your average daily diet and I will be happy to offer some suggestions. Congrats on the starting the journal
Congrats on quiting smoking!
You kill me in a dream, you better wake up and apologize....
i agree, good job! and good luck with the journalOriginally posted by Ironman8
Congrats on quiting smoking!
Welcome to the journals. Dont' feel old, I'm 43. Good looking workouts and congrats on stopping smoking.
Age - 43
ht - 5' - 7"
wt - 152 lbs
bf% - 10.5%
pipe dream goal 175 lbs @ 10% bf
making the switch to power lifting
Thanks on the quitting smoking. My wife and I both did it together so now we work out together.
Bradley: I will start posting my diet shortly.
Runt: Thanks I have been reading the journals and everyone seemed so young. I'm glad there are some more mature ones here LOL>
Diet was lousy today
I went on a eating frenzy. here goes:
Breakfast: 3 bec biscuits and coffee
Lunch: Half a pizza and dew
Dinner: Grilled chicken salad
Snack: Oreo flurry
God I feel terrible
Tomorrow has to get bettertuttut
Sleep: about 7 hours. Darn kids
Meal 1: 2 eggs, hashbrowns and coffee
Meal 2: Cereal, skim milk and 30 oz water Preworkout
Meal 3: Cheese and canadian bacon sandwich, skim milk and special K cereal bar
Meal 4: Spaghetti and meat sauce
Military press: 3x6-8 100lbs
Seated dumbell press: 2x6-8 45's
Standing lateral raises: 2x10 20's
Narrow grip bench press: 3x6-8 140lbs
WHY IS MY FLAT BENCH AND CLOSE GRIP THE SAME??
Lying Skull crushers: 3x6-8 80lbs
Barbell curls: 2x6-8 80lbs
Hammer curls: 2x8-30's
Dips: 40lb counterweight 2x6-8
Shoulders feel about the same tri's feel great
Here are some general guidelines that might help you with your diet:
Get approximately 1g of protein per lb. of bodyweight and divide this amount evenly over 5-6 meals per day. Don't skip out on the healthy fats in your diet. Things like nuts, natural peanut butter, olive oil, flax oil, and fish oil are all good sources of healthy fats. Eat carbs that are low on the glycemic index, except postworkout which should be high glycemic index carbs.
From the diet you listed above it looks as though you could use more fat in your diet. I would recommend about 25-30% of your daily cals from fat. Also protein could also be a little low.
Some good low GI carbs are things like oats, sweet potatoes, veggies, beans, whole wheat bread etc.
Are you eating anything postworkout?
Must have some strong triceps. This is not uncommon and I wouldn't worry about it too much. Are you performing any type of isolation movement for your chest?WHY IS MY FLAT BENCH AND CLOSE GRIP THE SAME??
Eat carbs that are low on the glycemic index, except postworkout which should be high glycemic index carbs.
Need some suggestions of post workout food.
Also skipped the cooking with olive oil and a little cheese on the spaghetti.
Also no specific isolation move for my chest.
Any suggestions would be appreciated.
My flat BB press strength and CG BB press strength are almost the same too midee, dont even worry about it. All that means is that you have strong triceps, so its a good thing. Keep up the hard work man.
Thanks I guess that was much ado about nothing.
[B]LEG DAY YEA
Well I'm getting a late start to the gym due to my wife(and training partner) being lazy.tuttut
The kids are on spring break this week so it screws up the whole schedule. But she is working so hard to to the gym with me and she is trying to eat better. She is getting firmer We like firmer. So far she has lost about 15lbs with a goal to lose 30 more by december.
Sorry to bore you with this info but I am very proud of her accomplishments.
Will post leg day results later!
Well here goes a Sh*tty Workout
Leg presses: 3x8 at 360 which is a pr for me
Squats: 3x6-8 at 135. Still weak but gettin better
Leg curls: 3x6-8 at 61lb Darn these hurt
Standing calf raises: 4x10 at 280
Here's where it all went wrong. Getting raedy for SLDL I was pumped and ready. Waited for my wife to finish her set loaded up the bar with a light set to warm up. Bent over to set it down and felt a heller muscle spasm. With my previous back problems I decided discretion was better than valor and I sulked out of the Gym and went to the friggin house.
Anyway I'm going to lay off till next week.
Sleep 8 hours
Diet still weak.
I prefer using something like dextrose along with some whey protein post workout. I use about 60g of dextrose postworkout along wih about 20g of whey protein. Some other high GI foods would be things like white bread, white rice, smarties candy, etc. Powdered gatorade is also popular for a postworkout drink. Getting in those high GI carbs along with some protein immediately after working out will help with recovery from your workouts.Need some suggestions of post workout food
Something like dumbell flyes or a pec dec if your gym has one. The link below is an excellent source as far as exercise instruction:Also no specific isolation move for my chest.
Any suggestions would be appreciated.
Keep up the hard work and I think you made a good decision by calling it a day without performing the SLDL. No need to risk injury.
Flat bench: 3x6-8 140 (pr)
Incline bench: 3x6-8 115
Dips: 3x6-8 70lb counterweight
Wide grips chins: 3x6-8 110 counterweight weak but getting better
Dumbell rows: 3x6-8 50's
Skipped any lower back stuff due to injury monday just to be safe
Sleep 6.5 hrs
Diet still weak but getting better.
Well here goes Saturday's workout
Military press: 3x6-8@105
Standing lateral raises: 2x10@20's
Narrow grip bench: 3x6-8@145
These hurt my wrist any suggestions on form or grip?
Lying french press: 3x6-8@80
Barbell curls: 2x6-8@80
Hammer curls: 2x8@30's
Assisted dips: 3x6-8 with 40lb assistance.
Narrow grip tricep press: 3x6-8@65
Rope tricep press: 3x6-8@100
My triceps fried. God that feels great.
Sleep about 6 hours
Diet ok till dinner and that Filet Mignon and Shrimp killed me
What is the difference between the narrow grip bench press and the tricep press?
Have you tried using the cambered bar?These hurt my wrist any suggestions on form or grip?
Sorry the narrow press is a press down on a cable machine. Sorry for the lack of description.