dalej
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Posts: 168
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Post by dalej on Jul 30, 2008 8:33:19 GMT -5
Last nights workout - In gym at 8PM out 9:30P.
Dumbell bench - 35X12/45X12/55X12 Bench press- 135X10/165X5/195X5/225X5 Incline(bar) - 95X10/135X5/155X5 Decline(bar) - 95X10/135X5/155X5 Pec deck - 50X25/75X20/100X15/110X10 Standing cable fly - 25X10/35X10/45X10 (I do a set of single arm alt. at end of the doubles) Dumbell press - 35X10/45X10/55X10 Upright row - 50X12/70X12/90X10/110X7 Standing military press - 95X12/135X10/155X10/175X8 /195X5 Front plate raise 45X15 X5 supersetted with Lat machine - 30X10/40X10/50X10/60X6 Dumbell shrugs - 75X35 X2/85X30 X2/90X20/100X15 (I rep out on the shrugs - I make sure I get the reps recorded - but then keep going until exhaustion) I tried staying busy between sets doing crunches or pushups. Still feel pumped this morning.
I will be 52 on Aug 10th and need to loose my spare tire. I am strong in the gym, but weak at the dinner table. Last year I did a deadlift of 530# and a bench of 375#, I struggled after that with shoulder inflamation. I have just returned to the gym and getting back to basics. I workout by myself - can't seem to keep workout partners too long - they tell me I am too intense? Imagine that.
I am 5'8" and weigh 235#. 49" chest 17" arms, 13 1/2" forearm and a 46" waist. My goal is to get to 200# and the waist a whole lot smaller. I am watching my food intake, cal. / fat/ carbs. I am trying to incorporate cardio into my workouts, have never been able to jump rope but I am sure going to learn and do this in between sets.
I have started my own business and sit at a desk all day. At slow times I use bands to resistant crunches and use push up bars as much as possible.
OK everyone - hold me accountable !!Time to get serious !!
Thanks
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Post by al on Jul 30, 2008 16:13:52 GMT -5
Welcome aboard, Dale.
Well, you're a strong lifter and obviously work hard in the gym. That was quite a workout!
Okay, about the weightloss: 1. Diet. What did you think of the eating plan I sent you? Is it doable? If not, where do we need to modify? 2. Weight Routine. Tell us about how much time your taking between sets. Do you superset at all? How do you feel about doing an interval program once a week that would have you doing 3 minutes of cardio in between each set of lifting? 3. Cardio. Do you have time to do 30 minutes of cardio after each weight session? Can you walk for a half hour to forty five minutes on your "rest" days?
Sorry for all the questions, but I need to know where you're at and what you're willing to do before I make suggestions.
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dalej
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Posts: 168
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Post by dalej on Jul 31, 2008 5:59:35 GMT -5
Late night last night - not in Gym till 10PM out at 11:20P
Wide grip pulldown - 60X12/80X12/100X12/120X10 /130X10
Seated Row - 80X12/100X12/120X12/140X1 2/160X12/180X8/200X5
T-Bar rows - 45X12/70X12/95X10/120X10/ 145X7
Close grip pulldown - 60X12/80X12/100X12/120X10
Good Morning - 135X8/155X8/185X8/205X8
Deadlift - 135X10/185X10/225X8/275X8 /305X6
Rack pull - 225X8/275X8/315X8/365X8
Hypers X 10X4
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dalej
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Posts: 168
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Post by dalej on Jul 31, 2008 6:34:44 GMT -5
Now that I am back on my program, I am watching everything I eat. I am using the FitDay on the net to keep track of my intake. Yesterday - 1508 Cal. 41fat/61Carb/220Protein. My big Carb & Fat intake was greenbeans & chicken. I drink at least 2 protein drinks daily. Yes the diet is do-able for me with a few modifacations.
Between sets - Ususlly no more than 60 secs. I always superset bi/tri. I have for years, it really blasts my arms. I have huge tris anad am working on the bi's. On shoulder day I do a few supersets. I have never jumped rope in my life, a guy in the gym was jumping the other day - so I bought a jump rope and when I learn how to jump - I am going to do it in between sets.
Cardio and drinking Diet Coke is my downfall. I, now worse than ever with my new business, get little cardio. I can start walking after my workout. As with most people, my big problem is time. I have so little of it. I will find the time !! I HAVE TO DO THIS - FOR ME !!!
I was always the fat kid in school, strong, but fat. Not horribly fat, just overweight, I lived on diets. Was not big in sports. When I was 35 I came home for work, changed into sweats, and on a cold Feb. day in Ohio decided I was going to start running. I made it 1/2 way around our block and thought I was going to die. By June, I was running 7 miles Mon-Friday and 13 miles non stop on Sat. I did 2 sets a day of 125 push ups and 1000 crunches. I could bench 300 and weighed 185#. Best shape of my life. I want to get back there. I'm going to be 52 in 10 days - I need it for me - to feel better - to look better and most important - to live longer ! I have said this many times - THIS TIME I MEAN IT !! That is why I am on your forum and Dave Drapers. You people will help motivate me - You will keep me on track.
Thanks Al for ALL your help.
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Post by jasony on Jul 31, 2008 7:02:07 GMT -5
Welcome aboard, Dale. I have all the faith in the world that you will meet your goals. Just turn it into a life style with consistency. It will then become a habit:))
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dalej
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Posts: 168
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Post by dalej on Aug 1, 2008 6:30:44 GMT -5
Hit the legs first:
Leg press: 200X12/290X12/380X12/470X 12/560X10/650X8
Leg extension: 25X12/35X12/45X12/55X10/6 5X8
Leg curl: 25X12/30X12/35X12/40X12
Standing calf raise:100X30/150X25/200X2 0
Squat: 135X12/185X12/225X10/275X 8/315X5
Dumbell curl:25X15/30X12/35X12/40 X12/45X10/50X5 supersetted with Cable pushdown 30X30/40X20/50X15/60X15/7 0X12/80X10
EZ Curl:75X15/85X12/90X12/95 X12/100X10 supersetted with Preacher tri: 70X15/80X15/85X15/90X15/9 5X15
Preacher: 35X12/40X12/45X12/50X12/5 5X12/60X10 supersetted with French curl:75X20/80X20/85X20/90 X15/95X15/100X12
Totally drained when I got home - drank protein - got my 6hrs sleep - new day !!
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Post by bruce63 on Aug 1, 2008 8:22:59 GMT -5
Dale, We all have some things in common here. Your strong but a little over weight. I'm fairly strong for 63 and a little over weight as well. Keep the faith, at 52 you can still be VERY STRONG and get into great shape. I was a lot stronger at 52 than now.
Keep you eye on the prize and don't listen to any negative comments.
Bruce
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dalej
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Posts: 168
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Post by dalej on Aug 1, 2008 8:44:36 GMT -5
Thanks Bruce I usually take all comments and weight them out. On this forum, I think everyone I have read so far, seems to have their head on straight and know what they are doing. Again Thanks.
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dalej
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Posts: 168
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Post by dalej on Aug 1, 2008 8:50:51 GMT -5
Al reminds me of the owner of the gym I go to - Marine - knows what he is talking about and does it himself - doesn't waste words - but genuinely cares about everyone around him - under the hard Marine exterior ! I noticed this on the other forum - that's why I came here. Glean from there - learn from here.
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Post by al on Aug 1, 2008 14:52:14 GMT -5
You're workouts are awesome, Dale, but you do in inordinate number of exercises and sets. I do high volume myself and certainly am not a "less is better kind of guy", but I've had my share of overuse injuries from being too gung ho. So, please be careful about overtraining.
One thing you might want to consider, if you don't want to cut sets, is a backoff week every third or fourth week. That is, go balls to the wall for two or three weeks, then cut way back for one. Your central nervous system and joints will thank you for it.
When are you going to start upping the cardio? Along with diet, it's the key to meeting your weightloss goals.
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dalej
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Posts: 168
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Post by dalej on Aug 1, 2008 15:07:45 GMT -5
I do always go off the deep end in alot of what I do - unfortunately in my eating and not in my cardio. I am starting cardio tonight - walking - soon running again. I have done the same workout basically for 8 years. I have a Log I keep of workouts, temperature, time etc. I can tell you what I do with what body part. That is going to change. I am going to switch workouts around, add, delete, and keep my strength up but move to more of a fitness/bodybuilder type workout if that is possible. I am so pumped in the changes I am planning!!
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Post by al on Aug 2, 2008 16:18:01 GMT -5
Well, actually, I can't think of a better bodybuilding workout. You hit every bodypart from every angle and include both compound and isolation exercises in the proper set/rep scheme for hypertrophy. You must be a Hulk!
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dalej
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Posts: 168
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Post by dalej on Aug 4, 2008 6:26:23 GMT -5
Hope everyone had a resting weekend. I have a place on a lake I retreat to each weekend for rest. I did some walking this weekend instead of riding around on my golf cart. Watched my eating very closely.
Workout started at 7:10PM done at 9:20PM
Worked legs first:
Leg press-200X12/290X12/380X1 2/470X142/560X10/650X8
Leg extension-25X12/35X12/45X 12/55X12/35 X rep out
Leg curl-25X12/30X12/35X12
Squat-135X12/185X12/225X1 0/275X8/315X5
Standing calf raise-100X35/150X30/200X2 5/250X20
Dumbell curl-35X12/45X10/50X10/55 X5 Supersetted with Cable pressdown-30X30/50X20/70X 15/80X10
EZ curl-75X12/85X12/95X10/10 5X8 Supersetted with Preacher tri-65X30/75X20/85X15/100 X15
Preacher-35X12/45X12/55X1 0/65X7 Supersetted with French curl-75X12/85X20/95X15/10 5X12
Straight bar curl-45X10/65X10/75X8/85X 4
Dumbell wrist curl-35X10/45X10/55X10
Drank 46G protein - tired ! Feel great !!
Todays food intake
Steak, Brown rice, scrambled eggs, water. Already had 46g protein this morning.
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dalej
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Posts: 168
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Post by dalej on Aug 4, 2008 8:16:13 GMT -5
I am on my 9th week of my new business as a dispatcher/freight broker, representing different trucking companies, so my job all day is to sit at a desk on the phone. I am trying to, as much as possible, get up and do crunches, pushups, and now burpees. It is rough to be in the middle of a good quick set of burpees and have to answer the phone out of breath. Any suggestions?
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Post by al on Aug 4, 2008 15:57:26 GMT -5
Don't answer the phone? Sorry, that's the best I can do.
Incredible workout, Dale!
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