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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: oldtimer1 on April 05, 2017, 09:23:12 AM



Title: Oldtimer1
Post by: oldtimer1 on April 05, 2017, 09:23:12 AM
I came out of the hospital about two months ago and I'm still trying to get back on track. I had pneumonia and a bad reaction to the IV antibiotics they gave me.  Lost a lot of weight but coming back. I'm 58 and 5'8" 180lbs.  I try to do an exercise in the hardest way possible meaning a full range of motion and a moderate cadence. I feel it gives better results than lifting a million pounds and doing a half rep with the delusion you're doing the full movement. I have been running a day and lifting a day. I just came off 8 days straight of working out. I want to get back where I was before I got sick. Still carrying around about 8 pounds of fat. Zero drugs and zero HRT.

Back and Chest:

Pull up assist machine 2 x 9 30lbs. ( I know these are a cop out machine but my shoulder is shot and doing body weight pull ups would do a number on my shoulder area. Went slow and smooth. Dead hang to all the way up.)

Seated lat cable rows with a V handle 2 x 12 170lbs (full stretch going out)
Dumbbell rows with knee on bench 2 x 10 85lbs (dead hang down, all the way up)
Hammer pull downs 2 x 10 160lbs (real slow negative)

Hammer incline bench 2 x 8 4 plates total plus 5lbs
Flat dumbbell bench 2 x 8 75lbs (all the way down)
Flat dumbbell flies 2 x 10 45lbs (immediately followed by Hammer bench)
Hammer bench 2 x 6 185lbs(this model must be the original. Looks like an antique)
Push ups 2 x max

Deadlifts off floor 2 x 4 300lbs then 1 x 1 315lbs (I like to do these at the end of my workout. Keeps the poundage down and I'm all warmed up.)
Weighted back extensions 2 x 15 25lbs plate behind head

Ab Wheel 2 x 23 (abs are always sore after this)
Ab coaster 2 x 27 60lbs
Ab crunch machine 2 x 22 80lbs.

A lot of girls in the gym. I guess summer is coming.

How come so many steroid bodybuilders talk like they are in the WWE wrestling federation? A guy about 6'4" and all tatted up with a steroid look kept giving a high school kid lifting advice but sounded like one of those fake wrestlers in his speech pattern. Made me laugh.

Old lady on one of those inflatable balls. I told her to be careful they don't pop and she got all wide eyed.  Just joking miss. Didn't mean to frighten her.






Title: Re: Oldtimer1
Post by: GR1982 on April 06, 2017, 04:27:56 AM
Looking forward to reading your log!!


Title: Re: Oldtimer1
Post by: oldtimer1 on April 06, 2017, 07:18:40 PM
No training today. It was going to be a cardio day but staying at a casino last night the beer was flowing. Sometimes I have no self control.  Feel like crap. Reading a book I read in high school called, Long Slow Distance by Henderson in 1969.  What does this have to do with bodybuilding and weight training? I keep turning the pages of this small book and couldn't believe what I was reading. He was spelling out the HIT vs volume argument to a tee but on running terms. Take out the word run and substitute weight training and it was all there.

 In weight training there is no true definition of what HIT is. Every HIT fan has their own definition of the path to lifting Nirvana. Some guys have made their training so brutal and undesirable that they work out once every 5 or more days. How is that a good system?  Don't mean to get into the volume vs HIT.  I find for most of my training that 2 work sets per exercise and maybe 3 to 4 exercises per body part gets it done but I would never find fault with someone that uses 6 sets per exercise. Comparing Apples to Oranges. Both are hard work. Like a guy doing quarter mile repeat sprints being compared to a guy that goes out for 10 mile runs every day. Both are hard work of a different nature.

I will continue to play with 1 to 2 work sets per exercise for about 2 more months then I will be using more volume.  It would take me many paragraphs to put my thoughts into the merits and negatives of HIT and volume but for tonight the book LSD really crystallized my thinking of the matter. Intensity and volume are both important.  Lifting isn't rocket science and it never will be.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 07, 2017, 08:17:25 AM
Legs today. No warm ups listed. Tried to do  a full range of motion with a moderate cadence of repetition.

1.Squats 2 x 8 225 then 1 x 1 275lbs (narrow stance, high bar olympic style)
2.Dumbbell squats 2 x 12 85lbs. (These are an awesome exercise. If you keep your  back upright and sink it then it's a really hard exercise.  If you bend over to deadlift the weight you are not doing a dumbbell squat.)
3. Stiff leg deadlift 2 x 6 205lbs
4. leg extension 2 x 12 165lbs ( I know weight on a machine is meaningless when you compare from machine to machine)
5. leg curl 2 x 12 90lbs

6. standing calf raise 2 x 12
7. seated calf raise 2 x 15 90lbs.

8. ab coaster 2 x 27 60 lbs.
9. ab crunch 2 x 23 80lbs.

10. 4 way neck machine 2 x 20 a side.

Watching a guy workout. Seen him many a time with the same delusion.  He puts the pin on the bottom of every machine but he cheats the exercise. For example shoulder press machine he puts the seat as low as it can go so the handles are about level with the top of his head. On the seated bench press he also puts the pin on the bottom of the stack and then adjust the bench handles as far out as they will go. Struts around like he's the strongest on earth. Bodybuilding attracts so many insecure delusional guys.

I always see this girl on the cardio equipment so many times I lost count. She really works out hard on treadmill and elliptical. Hardly ever see her on the weight floor. This time I saw her on the leg press machine and started chatting with her. Talking diet I told her I have to give up beer if I want to get ripped. She said why would you want to give up beer?  You have to live life. I really like her.




Title: Re: Oldtimer1
Post by: GR1982 on April 08, 2017, 06:15:41 AM
How's your weekly training split look? Nice leg session!!


Title: Re: Oldtimer1
Post by: oldtimer1 on April 08, 2017, 10:41:54 AM
How's your weekly training split look? Nice leg session!!

Back and chest
legs
delt and arms

I lift 3 to 4 times a week. In general I do cardio the day after lifting.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 08, 2017, 10:48:09 AM
Today was cardio day. Ran three slow 9 minute mile pace miles. Disappointed I ran like a slug but happy to get it in.  After I did heavy bag work.  If I say so myself I hit like a mule, lol.  Always considered this a form of interval cardio.  I always do 3 minute rounds hitting it.

Want to up the cardio so I can run some recreational 5K road races during the summer.  I feel cardio wise I have a lot of work to do.  I don't consider myself a bodybuilder but someone who trains.  In the summer months I might throw in some mountain biking and swimming into the mix.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 09, 2017, 11:40:39 AM
Delt and Arms. No warm ups listed.

Clean and press 2 x 8 115lbs. ( All the way down on the negative)
Dumbbell laterals 2 x 10 30lbs (Felt really bad chest pain. Thought I was having a heart attack then remembered I ate spicy shrimp for lunch. I belched and the pain went away)
Rear dumbbell laterals 2 x 10 35lbs then 40lbs
Machine delt laterals 2 x 10 70lbs
Barbell shrugs 2 x 10 235lbs

Weighted dips 2 x 8 25lbs (went really deep)
Traditional tricep pushdowns 2 x 10
rope tricep 2 x 10

EZ bar curls 2 x 10 90lbs
Machine curls 2 x 10
Concentration curls 2 x 10 25lbs ( I do these really strict. Cuts back the weight but it hits just the bicep)

forearm wrist curls 2 x 25 95lbs
reverse pulley curls 2 x 10

ab coaster 2 x 27 60lbs
ab crunch machine 2 x 20 80lbs and second set 90lbs

It was a beautiful sunny day and around 60 degrees here in Jersey. The gym doors were open and the breeze was whipping through the gym.

Three college girls training together. No plan or reason. They just went on any machine they felt like. One walked in on her phone and never stopped texting on it. When they drove away she was the passenger and she was still on the phone. I don't think she said more than two words to the two friends she was with.







Title: Re: Oldtimer1
Post by: oldtimer1 on April 11, 2017, 08:33:23 AM
Trained back and chest today. Felt weak in some movements like deadlifts. I deadlift at the end of my workout to keep the weight down but 315lbs felt like a million pounds. Nearly finished my workout but cut it short in disgust of my bad deadlifting day. I got home and I changed directions. I went into my basement gym and finished the work out completely.

Going to change up my routine soon. Got to lose fat. I have to add more cardio.


Title: Re: Oldtimer1
Post by: GR1982 on April 11, 2017, 05:25:23 PM
What's your age?


Title: Re: Oldtimer1
Post by: oldtimer1 on April 11, 2017, 07:00:06 PM
58. Tomorrow is a running and heavy bag day. My son in law who is 240lbs plus and heavily into jui jitsu wants me to start rolling on the mats again. I haven't rolled in 20 plus years. I know I can still strike but I haven't done a triangle or an arm bar in a long, long time. I think I will pass on the invitation. Just don't feel I can give it the level of dedication I feel it needs to get back into it. I was never good at it back in the day anyway. Stand up yes. On the ground I had a few go to moves but a competent ground guy would be able to counter my low level jui jitsu.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 12, 2017, 04:48:17 PM
Ran three miles and dipped under 9 minute miles finally since being sick. Hit the heavy heavy with bad intent. Happy with my cardio day. Hope to pick it up next week.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 13, 2017, 09:48:12 AM
Trained legs and on the first set with 135lbs my lower formerly bullet proof back started hurting. I then did dynamic stretches. Grabbed a post and started swinging one leg and then the other. Gentle stretches and I tried to do all my sets very controlled. Finished with 275lbs. Really thinking at my age lifting relatively heavy could be a liability in terms of joint issues and spiking blood pressure. Might in the near future use moderate weights and tire out the muscle by quick sets. Making a light weight heavy so to speak.


Title: Re: Oldtimer1
Post by: The Scott on April 14, 2017, 05:39:59 AM
Have you tried doing medium/close grip palms up pull-ups or lat pull-downs?  They work great and in my case, alleviate shoulder pain entirely.

I have trouble doing dips and I miss them.  I get a weird "clicking" in my left elbow no matter how much warmup I do.  I really have to warm up with several sets of empty bar bench presses and tricep push-downs to not get the same "click" when I bench press but dips are impossible as it will start to hurt.  So, I avoid them. Dammit.  Any thoughts would be appreciated.

All the best!


Title: Re: Oldtimer1
Post by: oldtimer1 on April 14, 2017, 03:20:12 PM
Have you tried doing medium/close grip palms up pull-ups or lat pull-downs?  They work great and in my case, alleviate shoulder pain entirely.

I have trouble doing dips and I miss them.  I get a weird "clicking" in my left elbow no matter how much warmup I do.  I really have to warm up with several sets of empty bar bench presses and tricep push-downs to not get the same "click" when I bench press but dips are impossible as it will start to hurt.  So, I avoid them. Dammit.  Any thoughts would be appreciated.

All the best!

The older I get the more I realize if it hurts don't do it. I don't bench with a bar anymore. Just not worth the pain and the resulting damage. I use to press behind the neck for decades. I don't use them now. Tempted to start light and see how it goes but I realize I'm tempting fate.  

Regarding hand placement with my shoulders no matter how I do them I have to be careful. Using a narrow V bar for pulldowns seems to be the best option for now. For awhile hands facing lat bar was good but then they hurt too. I used revolving handles that allow the natural path your body wants to go worked for awhile. Now I am using the cheat machine to build up strength.  I have twice severely hurt my shoulders from pull ups. Don't understand the mechanism behind it. Doctor told me I have a slap tear in both shoulders but it's in the best possible spot. (?)  He recommended no surgery and also said what happened is that I also sprained my shoulder like someone can sprain an ankle. It blows up and is painful but it will get better and it did to an extent.

I would just avoid dips. We all have exercises that have been really productive through our training career but when it starts to hurt a joint just give it up.  Try to substitute something like close grip bench.  You might want to consult an orthopedic surgeon to make you don't have a tear.  Try to see a surgeon that specializes in below the shoulder.  A tendon could be partially torn. Cartilage could be torn. He will order an MRI. It could be painful tendinitis. As hard as it sounds and I should talk (sarcasm) use a lower weight and slow rep cadence.  

As you can see I don't have any answers.  I find my self going from one injury to the next. My wife says, " Don't you understand you're not a kid anymore?"  I really do push it. Today I trained delts and arms. Then I went for a 2 mile run.  I feel really burned out and exhausted.  Think I'm going to a Yates week where I train each body part once a week and one work set per exercise for a change week.

What's your thoughts Scott?

 (On a complete side note I don't use the smith machine. In my gym I see guys using really heavy weights on it. For example saw a 60 something guy using what appeared to be 140lbs in smooth slow press behind the neck on it. Curious about it I lifted the empty bar today and it turns out it's counter balanced. The empty bar weighs about five pounds.  So one 45lbs on each side of the bar would be about 95lbs.  Mystery solved, lol.)


Title: Re: Oldtimer1
Post by: The Scott on April 14, 2017, 03:45:05 PM
The older I get the more I realize if it hurts don't do it. I don't bench with a bar anymore. Just not worth the pain and the resulting damage. I use to press behind the neck for decades. I don't use them now. Tempted to start light and see how it goes but I realize I'm tempting fate.  

Regarding hand placement with my shoulders no matter how I do them I have to be careful. Using a narrow V bar for pulldowns seems to be the best option for now. For awhile hands facing lat bar was good but then they hurt too. I used revolving handles that allow the natural path your body wants to go worked for awhile. Now I am using the cheat machine to build up strength.  I have twice severely hurt my shoulders from pull ups. Don't understand the mechanism behind it. Doctor told me I have a slap tear in both shoulders but it's in the best possible spot. (?)  He recommended no surgery and also said what happened is that I also sprained my shoulder like someone can sprain an ankle. It blows up and is painful but it will get better and it did to an extent.

I would just avoid dips. We all have exercises that have been really productive through our training career but when it starts to hurt a joint just give it up.  Try to substitute something like close grip bench.  You might want to consult an orthopedic surgeon to make you don't have a tear.  Try to see a surgeon that specializes in below the shoulder.  A tendon could be partially torn. Cartilage could be torn. He will order an MRI. It could be painful tendinitis. As hard as it sounds and I should talk (sarcasm) use a lower weight and slow rep cadence.  

As you can see I don't have any answers.  I find my self going from one injury to the next. My wife says, " Don't you understand you're not a kid anymore?"  I really do push it. Today I trained delts and arms. Then I went for a 2 mile run.  I feel really burned out and exhausted.  Think I'm going to a Yates week where I train each body part once a week and one work set per exercise for a change week.

What's your thoughts Scott?

 (On a complete side note I don't use the smith machine. In my gym I see guys using really heavy weights on it. For example saw a 60 something guy using what appeared to be 140lbs in smooth slow press behind the neck on it. Curious about it I lifted the empty bar today and it turns out it's counter balanced. The empty bar weighs about five pounds.  So one 45lbs on each side of the bar would be about 95lbs.  Mystery solved, lol.)

I have to use the Smith Machine and I figure it's probably half the weight I put on there.   I train in a Mentzer style but tailored to fit me. Some days I can go "heavy" (relative to my wimpiness!) and others I will do sets of up to five sets of 20 with whatever weight I can do them with and still other days I will start with a weight and do as many reps as I can for 3 or 4 sets. 

I really have to warm up my elbows and shoulders. Dammit!  ;D   I am somewhat handicapped from a fall so I can no longer do squats or any real leg work unless I just want to do one leg.  I have both of them but one is like the small fiddler crab claw now, LOL!.  Too bad as the squat was my favorite exercise bar none. 

Right now I do chest, shoulders and triceps one day and back, biceps, forearms and abs the next then rest a day and repeat.   Total sets can be up to 9 but that includes my need for warm up sets.  I'm in my 60s and just cannot take the punishment anymore.  I do not recover as I did 40 years ago.   I bought and tried Mentzers book on training every 7 to 10 or so days  but that stuff is HARD and I could not get anywhere in terms of muscle and strength gains.  The 4 count on positive/negative reps is one of the weirdest things I have tried in my over 4 decades of training.  At first it seemed good, but nothing much came of it. 

On a positive note, training has been worth it, even if I am not as well built as many here I am still better off than many high school kids I see. Fat, skinny-fat and worse, kids today have nose in their phone.  I cannot begin to fathom how someone like Arnold or Franco must feel.  It is frustrating to age but it is what happens to all of us.

It sucks big time, dammit!   ;D  I am going to try some of the Mentzer type routines I've read here and will make them fit my ability.  Or lack thereof.   ;)


Title: Re: Oldtimer1
Post by: oldtimer1 on April 14, 2017, 04:06:35 PM
So many regular guys and celebrities use steroids so I try not to judge my physique or lack of one to harshly in comparison.  Scott if you're in your 60's you will know what I'm talking about. Through the years I have seen guys go from nothing to amazing using drugs. Then after a few years or even decades they go off due to health, arrest or finances.  All of a sudden they looked like they never trained in their life.  I'd rather look built like an athlete.  Hopefully I'm not delusional that I have mainly kept in shape for decade after decade.  I hate when someone tries to compare me to some fool in his sixties juicing. My empirical knowledge points to the conclusion of what they really look like without the assist. 


Title: Re: Oldtimer1
Post by: ratherbebig on April 15, 2017, 12:39:30 AM
dont know about shoulders but i had some elbow problems and i feel using this handle on lat pulldown works very well (thinking of it i assume thats what you guys meant when talking about the v bar, duh!) anyway, lots of handles out there worth experimenting with can make a world of difference working it from a different angle

(http://www.rookiejournal.com/images/img0468.png)


Title: Re: Oldtimer1
Post by: The Scott on April 15, 2017, 05:13:16 AM
dont know about shoulders but i had some elbow problems and i feel using this handle on lat pulldown works very well (thinking of it i assume thats what you guys meant when talking about the v bar, duh!) anyway, lots of handles out there worth experimenting with can make a world of difference working it from a different angle

(http://www.rookiejournal.com/images/img0468.png)

I have one of those in my garage gym but haven't used it in a couple of years.  I like the narrow grip palms up pulldowns but will try them out on warmups tomorrow morning to see how it feels.  Thanks RTB and OT!

Any here try thick bar training?  I got into it about 15 or so years ago but only do curls now and dropped from a 4"+ bar to one that's about 2.5" now.  It makes it difficult and that can make it intredasting  ;D.   But there are times I do just standard BB & DB curls with regular size handles as the thick bar can get to my hands and elbows a bit. 


Title: Re: Oldtimer1
Post by: oldtimer1 on April 15, 2017, 05:57:27 PM
Did jack shit today. After work I took the wife to a restaurant and had clams, mussels, oysters, shrimp, corn, and a potato cooked in a steamer. Combined it with a Guinness.  Afterwards Drank Cuban rum in the darkness in my yard by the fire.  I needed a day off of training and I overly enjoyed it. Listened to Sinatra, Martin, Buble', Darin and others to the flickering fire on a Bose speaker.  Looked over the new liner in my pool making it look brand new and just knew this would be a summer for the ages between the ocean and the pool. My head will hurt tomorrow but for tonight I feel good. Might do cardio tomorrow or might take another day off. Hope all of youse guy's Saturday is going well.


Title: Re: Oldtimer1
Post by: The Scott on April 16, 2017, 05:14:40 AM
I rested yesterday and will hit back, biceptuals and forearms later on this morning in my garage. 


Title: Re: Oldtimer1
Post by: ratherbebig on April 16, 2017, 07:22:35 AM
now that sounds like a good day of rest!


Title: Re: Oldtimer1
Post by: oldtimer1 on April 17, 2017, 05:38:51 PM
Did Back and chest:

Pull up assist machine 2 x 8 20lbs (getting such a pump from this machine. Try to dead hang and go all the way up till my elbows are as far down as they can go.)
Seated pulley lat row with V bar 2 x 1 2 170lbs
Dumbbell row knee on bench 2 x 10 85lbs (all the way up and down)
Hammer pulldown 2 x 10 160lbs (slow negatives on the return)

Hammer incline bench 2 x 8 two 45lbs a side plus 5lbs
Flat dumbbell bench 2 x 8 75lbs (all the way down)
Hammer flat bench 2  x 6
Dumbbell flies 2 x 10 45lbs
Push ups 1 x 20

Deadlifts 2 x 4 300lbs then 1 x 1 315lbs
Weighted back hyper extensions 2 x 15 25lbs plate behind head

Ab wheel 2 x 23
ab coaster 1 x 27 60lbs
ab crunch 2 x 21 90lbs

Tomorrow I'm trying to go for a 5 mile run. Next week I will be in Texas visiting my son in the Army. I bet the hotel gym is a joke but I will do what I can with it. Maybe I will just do pull ups, pushups and running for the week.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 18, 2017, 06:15:18 PM
Cardio day. Ran 5.1 miles in the park then hit the heavy bag for a couple of rounds. The run was slow 9:25 average pace miles but I haven't run 5 miles in ages so I'm happy with it. I then went to work but as the day went on I started to fade. Just shot.  


Title: Re: Oldtimer1
Post by: oldtimer1 on April 19, 2017, 05:08:28 PM
Leg day:

Leg press 2 x 12 4 plates a side (all the way down)
squat 2 x 8 225 then 1 x 1 275 (narrow stance and high bar)
squat machine 1 x 10 230lbs
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12

side bend with one dumbbell 1 x 15 90lbs
hanging straight leg raise 2 x 20
Lying hip ups for abs 1 x 25 (on back on floor. Leg facing ceiling and raise hips toward ceiling)
Ab pulley 2 x 25

leg press calf 2 x 25 225lbs
seated calf 2 x 15 80lbs.
Tibalis anterior work with a DART 1 x 20 15lbs

Neck work.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 20, 2017, 05:43:59 PM
Took the day off. No cardio and no lifting.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 21, 2017, 04:24:01 PM
Delt and arms:  No warm ups shown

Press behind neck on smith machine 3 x 6 135lbs (all the way down with bar to traps)
Dumbbell laterals 2 x 10 30lbs
Rear delt laterals 2 x 10 40lbs
Machine laterals 2 x 10 70lbs
Barbell shrugs 2 x 10 240lbs

Weighted dips 2 x 8 25lbs (went deep)
Traditional tricep pushdowns 2 x 12
Tricep machine 2 x 10

EZ bar curls 2 x 10 90lbs
Machine curls 2 x 10
concentration dumbbell curl 2 x 11 25lbs

forearm wrist curl 2 x 25 95lbs
reverse pulley curl 2 x 10

ab coaster 2 x 27 60lbs
floor crunches 1 x 55 5lbs plate behind head
V bar crunches  2 x 25

Really hot blonde older milf about 55 years old. Bright red lip stick to workout. Smiled at me and made some small talk.  I like eye candy in the gym.

So many old people in the gym today.  It's like a social event. They hang out and talk about politics and other stuff. They like to sit in machines doing sets every 5 minutes.

Always amazed by how many young men who are in serious condition don't seem to have jobs. I guess some of them have afternoon and night jobs. I see the same guys day after day at 9AM or 10AM when I generally train.

I spotted a guy benching and he thanked me for what is one of my grievances at the gym. I don't bench anymore but when ever I would ask for a spot typically the guy would wrap his hands around the bar usually saying something like, " It's all you." while taking 20lbs to 30lbs off the weight of the bar. I told the guy I spotted I will only help if you fail.  He appreciated it.

What's with the gallon jugs of green or orange fluid? I don't think I ever drank a gallon of fluid working out in my life.

A lot of talk of heart attacks in the gym. Apparently a guy running on the trail by my house was found dead. The poor soul was wearing one of those athletic heart rate monitors. I guess it was reading zero beats per minute when he collapsed.





Title: Re: Oldtimer1
Post by: oldtimer1 on April 24, 2017, 11:55:17 AM
I have to go to Texas for 7 days. We all know how horrible hotel gyms are. Going to do only Cardio there.  Maybe I will figure out what I can do in their gym. I think the dumbbells go up to 45lbs.  Ugh. I'll figure out how to make the weight heavy. Slow reps, pre exhaust and high reps.  

This is my last workout before I go tomorrow.  I did a whole body routine.  No warm ups listed. Always a full range of motion. No half or 3/4 reps.

Squats 2 x 8 225lbs (Narrow stance, high bar, and tried to go deep)
Leg extensions 2 x 12 165lbs (I know machine weight is meaningless)
Leg curl 2 x 12 90lbs

Hammer Strength pulldown 2 x 10 185lbs
Seated cable row 2 x 12 170lbs

Hammer incline bench 2 x 8 (two 45's a side plus 5lbs)
Flat flies 2 x 10 45lbs

Press behind neck on smith 2 x 6 45lbs on each side.
Dumbbell laterals 2 x 10 30lbs

Traditional tricep pushdowns 2 x 12 (stack. Sounds like a lot but it's not)
Bicep pulley curls with bar 2 x 10

Standing calf raise 2 x 12 180lbs (again machine weight is meaningless. My home unit I use 325lbs. 180lbs is really heavy on this thing.)

Neck machine: Did two sets for front, side and back.

Ab wheel rollout 2 x 24 reps


Told a steroid head who left his phone and water on one end of the gym to work out on the other side my experience where I caught a guy picking up my phone. When I approached the guy he said he just wanted to see the new generation Iphone. I know if I didn't see this guy pick up  the phone it would have been stolen. Anyway back the steroid head. Told him what happened to me in this gym and he couldn't give a damn.  Should have kept my mouth shut. LOL.


Title: Re: Oldtimer1
Post by: The Scott on April 28, 2017, 08:49:37 AM
I'm going to try that variant of Mentzer HIT by training 3 times a week alternating the sessions between once and twice each week.  I did it this week and my next session will be Sunday when I train chest, shoulders and triceps in my garage.  I have a bench press machine at home.  It sucks compared to some I've used in commercial gyms and its not as nice as a Smith but it's what I've got so I will use it.


I will do my best to give this a chance.   ;D  I do enjoy 4 days a week but perhaps its too much?


Title: Re: Oldtimer1
Post by: oldtimer1 on April 28, 2017, 07:40:20 PM
I'm in San Antonio Texas for the week visiting my son. Really messed up my shoulder doing pull ups in the hotel gym. Don't understand why it messes up my shoulder. This is the third time I messed up my shoulder.  I think it's the dead hang position and maybe the jerk up on those final reps. Kicking pullups out permanently and power jerks. I think at my age it's important to prevent injuries as the body gets fragile.

Scott that rotation split is the routine I was in my most muscular shape life time best in my early 20's.  I was so heavily influenced by Mentzer in the late 70's. It's great plan for working hard but also for recuperation. I think I trained like that for 10 years until I went down to once a week for body parts.  

Another great routine is doing the whole body in one workout. I keep hearing guys say it's a beginner workout. I completely disagree. I think it's the absolutely the hardest way to train. I use one or at the most two exercises per body part and use two work sets. Start at the largest body part like Arthur Jones said and work down to the smallest. Done three times a week is exhausting.  I make great gains on it but it's so hard I have to quit it after a couple of weeks.


Title: Re: Oldtimer1
Post by: The Scott on April 28, 2017, 07:48:14 PM
I have to warm up a lot!   For example, yesterday I did 5 warm up sets of curls before I did 2 working sets with a 4 count up followed by a 2 count pause and then a 4 count down for one arm cable curls.  The weight is puny but then I am in my 60s and have never been strong except on legs and no one asks you how much you can squat except powerlifters.  ;D

I have my pec-dec and vertical bench press machine in the garage so Sunday I will warm up a lot and the get down to business on chest, delts and triceps.  I will have to focus and train with a purpose so that I can go to failure and then, when possible do a few more in rest/pause fashion.  I am sore today, believe me.

Have fun visiting your son!


Title: Re: Oldtimer1
Post by: oldtimer1 on April 30, 2017, 07:11:41 PM
Scott,I barely warm up except for the big movements. I bet that could be a real negative for me. I just do the absolute minimum.  Sometimes I just want to say the hell with using heavy weights then I rebel at the thought.   I think it was Bill Pearl that said he gave up caring about what weight was use in an exercise at 55.

  Even though I see some of the best built guys in the gym use very modest weight I can't give up trying to lift a decent weight.  Everything is really apples to oranges. What is better?  Doing curls with  2 x 10 with 100lbs or doing 5 sets of 10 with 70lbs?  I bet the muscle gains absolute strength with the limited set intensity version but the muscle gets more work doing the muscular endurance version of 5 x 10 with the lighter weight.

I wrote the below in response to someone writing the key to gaining muscle is getting stronger as in low reps or even single reps.

Lifting will never be rocket physics. Many simpletons have become fantastic bodybuilders. Many very intelligent trainers really stink at bodybuilding. Yes, more to take into account than just genetic predisposition. There are no facts in lifting. What we have are theories. You can't argue that a theory is a fact. If we had facts we would all be training with the same training protocol

I agree with a lot of what he says. Correct me if I'm wrong but he is basically saying if you get stronger in relatively low reps and low sets you will get bigger. Truth in that but also truth in that muscular endurance might play a bigger role in muscle size than pure strength. If it's pure strength that makes a muscle bigger why don't we all do our exercises in say sets of four and single reps (4 x 1)? That's a fast way to get stronger. Reference muscular endurance I am not talking about aerobic endurance but rather using my term of muscular endurance. Training with volume will increase muscular endurance and muscle size. The overwhelming majority of successful champs have used this method. Some might point out the failures too but that doesn't negate how many champs have used volume. I think ultimately both are important for muscle size. Getting stronger for low reps and getting stronger for endurance lifting.  Guys that are use to lifting heavy for a low amount of sets are often shocked how hard it is to do their  exercises for say 5 sets of 12 reps.

One thing is a fact. A work ethic often trumps every other factor except genetic predisposition.





Title: Re: Oldtimer1
Post by: The Scott on May 12, 2017, 06:31:00 PM
I've had to back off for a couple of weeks due to illness.  I hope to start up again on Sunday and will start very light and ease my way into HIT again or at least a variation on it that fits me.  I can't stand getting old!


Title: Re: Oldtimer1
Post by: oldtimer1 on May 17, 2017, 11:06:48 AM
Sorry you were sick Scott. I know how it saps the spirit when you can't train. I didn't keep up with the thread because of lack of interest. LOL. A couple of months ago I had pneumonia that put me in the hospital.   I went from being in fantastic shape to losing everything quick. 6 days of 104 fever then I was in the hospital. Just saying this because I know how frustrating it is for you. I've been there.

Yesterday my plans were 8 x 200 meter sprints. On sprint 6 I came up lame with a pulled hamstring. I have to have my head checked by the entire Princeton psyche department.  Why do I think I'm 25 when I'm 58? Tried to do legs today and 185lbs squats were too painful.  Stiff deads for hamstrings were out. At least I had good neck workout. LOL.

Thinking for guys over 55 who are life long trainers that avoiding injury has to be a top priority along with training for health.  I realize a couple of things trying to pursue strength at my age.  I'm training wrong for my age and goals.  For example I do fairly deep squats but not full range. What has happened is my range of motion flexibility is suffering and for the first time I am having knee pain. Thinking about (don't laugh) learning to squat full range again using something like 115bs instead of my usual 225lbs to 300lbs.  That bottom range is so inflexible with my tight knees.

Other changes like sprints are done. I'm only doing them at the end of a distance run say 2 to 5 miles. I was a sprinter in high school and college. I just can't throw caution to the wind any more. Use to warm up with a 440 yard jog then go right into the sprint workout in college. Now it's going to be after a minimum a  2 mile run.  

I know there are guys that will bring up they know a 65 year old man who benches 400lbs, deads 500lbs and runs a 6 minute mile. Good for him.  I wish I had that body.  For mere mortals caution is needed.  I love low sets and for what is for me heavy weights. It might be time to think about working the muscle making a medium weight heavy instead of just trying to move the weight. I think you can actually make your body old through excessive wear and tear by not training smart.



Title: Re: Oldtimer1
Post by: oldtimer1 on June 29, 2017, 06:45:51 PM
Trained legs today. No warm ups listed.

Leg press 2 x 12 4 plates a side. (deep full range.)
Hack squats 2 x 12 (Rarely do these. Really felt my quads on fire)
Goblet squats 2 x 12 75lbs (relatively new to these.)
stiff deadlift 1 x 6 205lbs (full range standing on a platform)
leg ext 2 x 20
seated leg curl 2 x15
standing leg curls 2 x 12

Single dumbbell side  bend 1 x15 90lbs.
Hanging leg raise 2 x 20
Incline situps 1 x 20
Ab machine crunch 2 x 25

leg press calf 2 x 25 (man do these burn. Considering I have no calves I don't know how these hurt so much)
Seated calf 2 x 15 90lbs ( try to do full range instead of the little hops I see everyone  doing)
D.a.r.t. tibalis 1 x  20 15lbs

4 way neck 1 x 20 a side

Gym Observations: Going to get back to barbell squats. Realize I  was delusional about the depth I was going. I always go up to around 275lbs every squat day recently. Now I'm going to use real baby weights and work on form and mobility.  Going to sink a baby weight and progress from there.


Title: Re: Oldtimer1
Post by: Grape Ape on July 01, 2017, 08:52:10 PM
Oldtimer:  two legit questions.

How old are you?

Are you reasonably lean with abs?


Title: Re: Oldtimer1
Post by: oldtimer1 on July 02, 2017, 06:38:32 PM
Oldtimer:  two legit questions.

How old are you?

Are you reasonably lean with abs?

59 and no hormone replacement. No abs but I drink beer often. I know I have a good build even if I have no calves. LOL. If I dial it in I can still run a couple of 7 minute miles on a good day while having decent strength for a guy about 175 to 180 at 5'8".


Title: Re: Oldtimer1
Post by: Grape Ape on July 03, 2017, 03:40:25 AM
59 and no hormone replacement. No abs but I drink beer often. I know I have a good build even if I have no calves. LOL. If I dial it in I can still run a couple of 7 minute miles on a good day while having decent strength for a guy about 175 to 180 at 5'8".

Dude, that's fantastic.   Props to you.  I only asked because I was looking at your training, and was wondering if you should swap out some duplicate exercises (ie so many different bodybuilding leg movement) for more conditioning stuff, but based on what you wrote, you're doing awesome.  Impressive, especially the running.

Calves? pfft....who cares?


Title: Re: Oldtimer1
Post by: oldtimer1 on May 22, 2018, 06:33:26 PM
Did chest and back yesterday:

Pulldowns with Max grip supinate bar 2 x 10 130lbs (kept it strict and upright. No leaning back)
Low cable rows with V bar handle 2 x 12 170lbs (all the way out and back)
Dumbbell one arm row off a bench 2 x 10 85lbs (all the way out and back)
Hammer pulldown 2 x 10

Hammer incline bench 2 x 8 two plates a side then three
Incline DB press 2 x 8 70lbs (all the way down. Slow cadence)
Flat flies 2 x 10 50lbs
Hammer flat bench 2 x 6 (this machine must be one of the originals Gary Jones made)
Push ups 1 x 20

deadlifts 2 x 4 300lbs then 1 x 1 350lbs
Weighted hypers 2 x 15 25lbs plate behind head

Ab wheel roll out 2 x 22
Crunch machine 2 x 20

Today I ran did cardio and ran 3 miles at a 9:00 minute pace. Did heavy bag work after.


Title: Re: Oldtimer1
Post by: IroNat on May 23, 2018, 03:14:34 AM
Way to go, Oldtimer.



Title: Re: Oldtimer1
Post by: oldtimer1 on May 23, 2018, 07:14:31 PM
Leg day: No warm ups listed.

Leg press 2 x 12 4 plates a side (all the way down till my legs were really bent with a low back board)
Dumbbell squats 2 x 12 85lbs (all the way down with a straight upright back.)
Ass squat machine 2 x 12( don't know what to call this machine. You push back with your leg standing. Only see women using it but it's hard as hell with the pin in the lower plates.)
leg extension 2 x 12 165lbs (sounds like a lot on this commercial machine. My home machine 80lbs is heavy.
leg curl 2 x 12 100lbs
leg adduction and abduction machine 2 sets each way

standing calf raise 2 x 12
seated calf raise 2 x 15

4 way neck machine. 2 sets a side

Hanging leg raise 2 x 22
seated knee in 1 x 20
crunch machine 2 x 20

I went home and cleaned the freshly opened pool. Can't wait for summer.


Title: Re: Oldtimer1
Post by: njflex on May 26, 2018, 05:08:30 PM
Leg day: No warm ups listed.

Leg press 2 x 12 4 plates a side (all the way down till my legs were really bent with a low back board)
Dumbbell squats 2 x 12 85lbs (all the way down with a straight upright back.)
Ass squat machine 2 x 12( don't know what to call this machine. You push back with your leg standing. Only see women using it but it's hard as hell with the pin in the lower plates.)
leg extension 2 x 12 165lbs (sounds like a lot on this commercial machine. My home machine 80lbs is heavy.
leg curl 2 x 12 100lbs
leg adduction and abduction machine 2 sets each way

standing calf raise 2 x 12
seated calf raise 2 x 15

4 way neck machine. 2 sets a side

Hanging leg raise 2 x 22
seated knee in 1 x 20
crunch machine 2 x 20

I went home and cleaned the freshly opened pool. Can't wait for summer.
Nice dude,trained thick build.esp clean


Title: Re: Oldtimer1
Post by: Primemuscle on June 02, 2018, 02:43:06 PM
Leg day: No warm ups listed.

Leg press 2 x 12 4 plates a side (all the way down till my legs were really bent with a low back board)
Dumbbell squats 2 x 12 85lbs (all the way down with a straight upright back.)
Ass squat machine 2 x 12( don't know what to call this machine. You push back with your leg standing. Only see women using it but it's hard as hell with the pin in the lower plates.)
leg extension 2 x 12 165lbs (sounds like a lot on this commercial machine. My home machine 80lbs is heavy.
leg curl 2 x 12 100lbs
leg adduction and abduction machine 2 sets each way

standing calf raise 2 x 12
seated calf raise 2 x 15

4 way neck machine. 2 sets a side

Hanging leg raise 2 x 22
seated knee in 1 x 20
crunch machine 2 x 20

I went home and cleaned the freshly opened pool. Can't wait for summer.

Great photo of you. You appear to be in great shape. Maybe next time you post more of a closeup of yourself.

Bet you have to keep the pool covered most of the time with all those trees behind the fence.


Title: Re: Oldtimer1
Post by: oldtimer1 on June 02, 2018, 06:19:03 PM
The pool stays crystal clear. Once the hot weather comes nothing falls in the pool. In September it's a different story. The pool is closed by then.


Title: Re: Oldtimer1
Post by: chaos on June 05, 2018, 07:40:25 PM
Leg day: No warm ups listed.

Leg press 2 x 12 4 plates a side (all the way down till my legs were really bent with a low back board)
Dumbbell squats 2 x 12 85lbs (all the way down with a straight upright back.)
Ass squat machine 2 x 12( don't know what to call this machine. You push back with your leg standing. Only see women using it but it's hard as hell with the pin in the lower plates.)
leg extension 2 x 12 165lbs (sounds like a lot on this commercial machine. My home machine 80lbs is heavy.
leg curl 2 x 12 100lbs
leg adduction and abduction machine 2 sets each way

standing calf raise 2 x 12
seated calf raise 2 x 15

4 way neck machine. 2 sets a side

Hanging leg raise 2 x 22
seated knee in 1 x 20
crunch machine 2 x 20

I went home and cleaned the freshly opened pool. Can't wait for summer.
Ass squat machine...is that the one where the pad is on the back of your knee and it hits the glute/ham tie in?

BTW I'd hit it.  :D


Title: Re: Oldtimer1
Post by: oldtimer1 on June 06, 2018, 01:05:37 PM
Ass squat machine...is that the one where the pad is on the back of your knee and it hits the glute/ham tie in?

BTW I'd hit it.  :D

Looks something like this. The machine is brutal with a full range of motion and the pin in the lower plates.


Title: Re: Oldtimer1
Post by: chaos on June 06, 2018, 05:21:57 PM
Looks something like this. The machine is brutal with a full range of motion and the pin in the lower plates.
I would guess that hit the similar muscles as the one in my gym. Never tried it.


Title: Re: Oldtimer1
Post by: Primemuscle on June 17, 2018, 04:08:39 PM
Looks something like this. The machine is brutal with a full range of motion and the pin in the lower plates.

Is this another version of the machine you are referring to?

(https://i.pinimg.com/736x/75/30/7c/75307c62d2dcfc69715421f5aa2262f1.jpg)

There are many versions of the kickback machine. All of them work pretty well.

You can also do something similar using a single cable set low.

http://www.youtube.com/watch?v=xO5WVJGVJ2w


Title: Re: Oldtimer1
Post by: oldtimer1 on June 17, 2018, 05:42:37 PM
That cable version is hitting the glute hard. Those machines are like a one leg squat with major glute muscle involvement. Guys seem to avoid the machine because women are always on them. It's a killer with serious weight.


Title: Re: Oldtimer1
Post by: oldtimer1 on June 21, 2018, 06:56:32 PM
Neglecting this thread. Today I ran 3 miles at a slow 9 minute pace. That has to come down. Then I hit the heavy bag for a couple of rounds. Tomorrow is delt and arms. Hopefully a run after that.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 04, 2018, 03:36:30 PM
Trained legs today. I got really dizzy to the point someone asked me if I was alright. I do train to absolute exhaustion/failure. The gym was packed and I did leg presses, squats and the kick back leg machine rushing through the workout when the dizziness began. I took a short break and finished the work out that included the standard stuff like leg extensions, leg curls, standing calf, seated calf and abs.

Thinking at my age even though I'm in good shape maybe it's time to stop training HIT style. Might be too hard on the heart to repeatedly go to failure every damn set. It also could be I'm out in the sun too much lately. Spent 8 days in over 100 degree weather in California then came home to NJ heat hanging poolside and running in the sun for another week.

Damn if I'm having heart issues I'm going to be pissed. I worked out my whole life and I'm only 59. 


Title: Re: Oldtimer1
Post by: IroNat on July 04, 2018, 03:44:09 PM
Most likely you are just over-doing it.

How's your blood pressure?

I sometimes get a bit dizzy after doing a set of deadlifts.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 04, 2018, 06:28:00 PM
Most likely you are just over-doing it.

How's your blood pressure?

I sometimes get a bit dizzy after doing a set of deadlifts.

My blood pressure is 110/70.


Title: Re: Oldtimer1
Post by: Primemuscle on July 04, 2018, 09:08:44 PM
Whenever someone posts something upsetting, it makes me dizzy. I don't think it's my heart though.  ;D


Title: Re: Oldtimer1
Post by: IroNat on July 05, 2018, 02:31:04 AM
You might be hyperventilating when you do your set.



Title: Re: Oldtimer1
Post by: oldtimer1 on July 05, 2018, 05:56:47 AM
Going for a run. If I don't post again it means I dropped dead.


Title: Re: Oldtimer1
Post by: IroNat on July 05, 2018, 07:08:50 AM
Going for a run. If I don't post again it means I dropped dead.

Make sure you are wearing your Life Alert.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 05, 2018, 09:28:14 AM
Still alive. Ran 3 miles in near 90 degree humid heat. No problems.  :D


Title: Re: Oldtimer1
Post by: The Scott on July 05, 2018, 04:47:35 PM
Still alive. Ran 3 miles in near 90 degree humid heat. No problems.  :D

Good job!  I couldn't run three miles unless it was down a mine shaft and I didn't bounce off the sides.   ;D

I trained H.I.T. today, albeit in the more traditional manner Mentzer advocated in the  late 70s.  Six sets each of shoulders, back and chest with pre-exhaustion used twice in each movement.  Heavy (for me, LOL!) weight but primarily on machines, sorry...I can no longer handle much free weight on certain exercises safely.   ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on July 05, 2018, 07:27:17 PM
Scott, my normal HIT routine is 6 to 8 sets a body part. I guess more of a Mentzer type HIT too. For an example my usual lat routine now is: Pulldowns 2 x 10, Low seated cable rows 2 x 12, Single dumbbell rows off a bench 2 x 10 and I finish off with Hammer strength pulldowns 2 x 10.  So 8 sets for lats.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 06, 2018, 05:57:12 PM
Hit the gym with my son. We trained delts and arms. Sometimes together and sometimes apart. He came back from Afghanistan about a month ago. He is in the Army with the Airborne. I haven't seen him in a year. He came back in apparent great spirits so it was a relief. Two guys from his unit came home in a box to their family. We have a giant sign in the front yard welcoming him home. He surprised us by coming home a day earlier than he told us. His sister and her husband picked him up. We were in the pool floating having cocktails. My wife wept and screamed with joy. The family dog went crazy seeing his pal again.

My son lifts but isn't hard core about it. He does his running and body weight stuff. Tomorrow is a big back yard party for him. Family and friends are coming from near and far. The Italian wife is cooking like a person possessed.

Luke 15:24, "For this my son was dead, and is alive again; he was lost, and is found. And they began to celebrate"


Title: Re: Oldtimer1
Post by: IroNat on July 09, 2018, 07:37:35 AM
Fantastic.

A great day.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 10, 2018, 06:05:16 PM
Spoke to a doctor who lifts at my gym about my dizzy spells lifting. The guy lifts sick weights.  Strong as a house. He asked me what I was doing prior. Told him squats and leg presses. He laughed and said he gets dizzy and faint after deadlifts and squats sometimes. He said don't worry about it. Famous last words.  ;D


Title: Re: Oldtimer1
Post by: Primemuscle on July 11, 2018, 01:35:17 PM
Spoke to a doctor who lifts at my gym about my dizzy spells lifting. The guy lifts sick weights.  Strong as a house. He asked me what I was doing prior. Told him squats and leg presses. He laughed and said he gets dizzy and faint after deadlifts and squats sometimes. He said don't worry about it. Famous last words.  ;D

He's right. Don't worry about it.


Title: Re: Oldtimer1
Post by: chaos on July 11, 2018, 02:56:02 PM
Hit the gym with my son. We trained delts and arms. Sometimes together and sometimes apart. He came back from Afghanistan about a month ago. He is in the Army with the Airborne. I haven't seen him in a year. He came back in apparent great spirits so it was a relief. Two guys from his unit came home in a box to their family. We have a giant sign in the front yard welcoming him home. He surprised us by coming home a day earlier than he told us. His sister and her husband picked him up. We were in the pool floating having cocktails. My wife wept and screamed with joy. The family dog went crazy seeing his pal again.

My son lifts but isn't hard core about it. He does his running and body weight stuff. Tomorrow is a big back yard party for him. Family and friends are coming from near and far. The Italian wife is cooking like a person possessed.

Luke 15:24, "For this my son was dead, and is alive again; he was lost, and is found. And they began to celebrate"
Nice.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 17, 2018, 06:07:56 PM
Last week I got in 6 days of running in addition to lifting. Losing weight rapidly. Haven't run 5 miles in awhile and tomorrow I will do it.

 Wish I could figure out an optimal way to lift while pursuing running. In the past I would just lift heavy and run twice a week. Now I want to push the running aspect again. Twice a week isn't cutting it.

Using a Yates inspired 4 way split and one work set to failure. Today I did legs then went for a two mile run. So hard to run after legs. Might do a whole body routine twice a week so I won't have double sessions. Then I could run 5 days a week. I have always struggled to have both a running program and a lifting program. Some say if I push the running too much I should lift with moderate volume and moderate weights.


Title: Re: Oldtimer1
Post by: Grape Ape on July 18, 2018, 08:36:46 AM
You could do whole body 2x a week like you said, but then you're training seven days with all the running.

Or you could just concentrate on the heavy lifts 2 x a week - squats / dl / presses, then do auxiliary/additional conditioning like chins/planks/plyo, etc AFTER you run on the other days.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 18, 2018, 05:15:03 PM
You could do whole body 2x a week like you said, but then you're training seven days with all the running.

Or you could just concentrate on the heavy lifts 2 x a week - squats / dl / presses, then do auxiliary/additional conditioning like chins/planks/plyo, etc AFTER you run on the other days.

I appreciate your thoughts. Cardio I believe is different from lifting. The more I do cardio the better I get. While with heavy lifting I need rest days. I never lift more than 4 days a week. The thoughts about auxiliary conditioning after runs is a good one.

Never got 5 miles in today. Maybe the heat got to me. Maybe I'm just not in decent cardio shape yet. I got 4 miles in then did some heavy bag work.  I then went to the beach and I planned to body surf in the waves. The beach is full of swimming giant Sting Rays. I saw at least 10 of them go by here in New Jersey. They freak me out so I just hopped waves like a kid. Didn't want to ride a wave with Sting Rays. Still trying to have another 6 days in a row of cardio. Tomorrow is back and hopefully a slow two mile run after. Using a Yates type workout so the lifting session should be a short one. Something like this is planned for my back day.

Pull downs with a pronate Mag bar 1 x failure
Seated V handle rows 1 x failure
One arm dumbbell rows 1 x failure
Hammer strength pulldown 1 x failure
deadlifts 1 x 6 reps or failure
weighted hyper extensions 1 x failure
ab work

Warm up sets as needed.


Title: Re: Oldtimer1
Post by: Primemuscle on July 18, 2018, 11:29:28 PM
Made it to the gym tonight. Yahoo! -First time in months. Trained back. Taking it a day at a time and hoping for success.


Title: Re: Oldtimer1
Post by: The Scott on July 19, 2018, 05:00:02 PM
Made it to the gym tonight. Yahoo! -First time in months. Trained back. Taking it a day at a time and hoping for success.

Good for you!

Today I did H.I.T. for arms only.  Warmed up very light and went as heavy as I could (still not heavy for the rest of you!).  One set of dumbbell curls to failure with rest pause for as many additional reps as I could stand before wanting to barf.  Rested until I felt recovered (probably 3 or 4 minutes) then did one set of barbell curls with easy curl bar to failure  with a couple of rest pause reps at the end.


Tricep pushdowns to failure superseted with dips to failure for two supersets.  No rest pause as I was about to puke.

That's it.   Counting two warmup sets I did a total of 8 sets, 6 of which were working sets.  No forearms as my wrists are really hurting from the last session a few days ago. 


Title: Re: Oldtimer1
Post by: oldtimer1 on July 19, 2018, 07:08:18 PM
Beginning to wonder if I let Arthur Jones and Mike Mentzer influence me too much in my younger years. I have seen incredible physiques from training for a lack of a better term muscular endurance in the gym. Seen a guy with fantastic legs doing squats with 135lbs for maybe 5 sets of 15 perfect squats with minimal rest telling me it's not the weight but how hard you are working. Make a light weight heavy by doing volume with minimal rest between sets. Seen the owner of my gym with a giant bicep using weights I would be embarrassed to use. Sometimes I think power bodybuilding is not the magic bullet.


Title: Re: Oldtimer1
Post by: Grape Ape on July 20, 2018, 07:06:40 AM
Check out soflete.com

They have various training programs depending on you goals - strength / conditioning, even shooting.

I think they have a 10 day free trial - download Atlas - it's geared around making your stonger, and improving run times.

I've done a few of their cycles......amazing stuff.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 20, 2018, 01:09:12 PM
Trained delts and tris today. Then went for a 3 mile run. Losing weight but feeling a little weak. This 6 day a week running program I'm on is kicking my ass. Tomorrow is a short 2 mile run prior to work. Going to see if I can beat my time from last week.

Haven't decided what I will do for next week. Continue the 4 way Yates inspired split with one set to failure or use a whole body routine twice a week. Lifting weights for over 40 years and I'm still evolving. I remember when Bill Pearl turned 55 he said he no longer cared what weight was on the bar. I wish I could say the same but I still have an ego to feed.


Title: Re: Oldtimer1
Post by: Primemuscle on July 20, 2018, 01:53:12 PM
Good for you!

Today I did H.I.T. for arms only.  Warmed up very light and went as heavy as I could (still not heavy for the rest of you!).  One set of dumbbell curls to failure with rest pause for as many additional reps as I could stand before wanting to barf.  Rested until I felt recovered (probably 3 or 4 minutes) then did one set of barbell curls with easy curl bar to failure  with a couple of rest pause reps at the end.


Tricep pushdowns to failure superseted with dips to failure for two supersets.  No rest pause as I was about to puke.

That's it.   Counting two warmup sets I did a total of 8 sets, 6 of which were working sets.  No forearms as my wrists are really hurting from the last session a few days ago. 


Thanks. After gardening for several hours yesterday and because I overdid my back workout on Wednesday making myself pretty sore, I didn't get to the gym last night. I'll make up for that tonight. It may take me longer to get back into my routine than I thought. However, I'm not going to cave.


Title: Re: Oldtimer1
Post by: Primemuscle on July 20, 2018, 01:55:03 PM
Trained delts and tris today. Then went for a 3 mile run. Losing weight but feeling a little weak. This 6 day a week running program I'm on is kicking my ass. Tomorrow is a short 2 mile run prior to work. Going to see if I can beat my time from last week.

Haven't decided what I will do for next week. Continue the 4 way Yates inspired split with one set to failure or use a whole body routine twice a week. Lifting weights for over 40 years and I'm still evolving. I remember when Bill Pearl turned 55 he said he no longer cared what weight was on the bar. I wish I could say the same but I still have an ego to feed.

Our ego is both our friend and our enemy.


Title: Re: Oldtimer1
Post by: oldtimer1 on July 20, 2018, 03:26:03 PM
Prime ease yourself into it. I'm trying to get my running in gear and it feels like I aged a million years.  Hit running 6 days in a row last week and if I run tomorrow it will be 6 day out of the week. I just can't believe how slow I run now. I could excuse that I'm 59 but I think I'm just out of cardio shape. I will keep pushing it to see how my body responds. Prime, isn't a good thing that weights are adjustable?


Title: Re: Oldtimer1
Post by: Primemuscle on July 20, 2018, 04:05:21 PM
Prime ease yourself into it. I'm trying to get my running in gear and it feels like I aged a million years.  Hit running 6 days in a row last week and if I run tomorrow it will be 6 day out of the week. I just can't believe how slow I run now. I could excuse that I'm 59 but I think I'm just out of cardio shape. I will keep pushing it to see how my body responds. Prime, isn't a good thing that weights are adjustable?

Yes it is a good thing that the weights are adjustable. Unfortunately, I forgot to dial them back as much as I should have last Wednesday and now my back is so tight that I can barely straighten my arms over my head. :o  I am going to the gym tonight with low expectations, but I am still gonna do it. I'm afraid to run on anything besides a treadmill until I fully recover my equilibrium, if that is possible at my age....remember I am 15 years your senior. I remember the days when running was so easy that it almost felt like floating on air. :)


Title: Re: Oldtimer1
Post by: oldtimer1 on July 20, 2018, 04:34:34 PM
Prime, maybe forget running and walk. Walking fast is an outstanding exercise and using an incline will be hard for anyone including a young person.

Sounds nuts but when my neck acts up I grab my skull and push up. I think it stretches and separates my vertebrate freeing the pressure on my nerves. Wondering if hanging from a chin bar or using ab straps might alleviate some pain. Of course this bit of bro science might not apply to your problem.

I follow this motto now as I get older. Do what you can and forget the rest. I mourned not being able to bench press anymore. The pain and the feeling I'm damaging my shoulder is not worth it. I won't be seen using a light weight for benching in a commercial gym. You can always find a substitute that will work. Forget running. Walk fast or use a stationary bike or other cardio. Concerning your lower back and balance problems find ways to work around it. Don't stop fighting. I know guys that stopped lifting because they couldn't bench anymore. There are 300 plus other exercises someone can do. Maybe no weight squats will work for you. Hell, Wilf Sylvester won the short Mr. Universe in 1975 using body weight squats with leg extensions and leg curls. He used 400 reps. Not sure if that was in sets or one set. 


Title: Re: Oldtimer1
Post by: oldtimer1 on August 03, 2018, 03:47:48 AM
I think I'm running too much. Looks like I'm losing muscle and I feel really washed out.  I think the body adapts to the stress presented. Right now I'm telling my body I want to be a runner and it's responding. I hate losing muscle. Lost around 10 pounds in a little over 3 weeks. I feel so much better mentally when I just lift. I feel jittery when I run too much. Going to keep pushing the running for awhile in combo with lifting. I want to see how this old body reacts.


Title: Re: Oldtimer1
Post by: IroNat on August 03, 2018, 06:48:01 AM
I think I'm running too much. Looks like I'm losing muscle and I feel really washed out.  I think the body adapts to the stress presented. Right now I'm telling my body I want to be a runner and it's responding. I hate losing muscle. Lost around 10 pounds in a little over 3 weeks. I feel so much better mentally when I just lift. I feel jittery when I run too much. Going to keep pushing the running for awhile in combo with lifting. I want to see how this old body reacts.

Interesting.


Title: Re: Oldtimer1
Post by: Primemuscle on August 03, 2018, 09:18:24 PM
I think I'm running too much. Looks like I'm losing muscle and I feel really washed out.  I think the body adapts to the stress presented. Right now I'm telling my body I want to be a runner and it's responding. I hate losing muscle. Lost around 10 pounds in a little over 3 weeks. I feel so much better mentally when I just lift. I feel jittery when I run too much. Going to keep pushing the running for awhile in combo with lifting. I want to see how this old body reacts.

Don't mean to be critical, but this seems to be a theme with you. You often go full bore into a new or recycled routine only to realize your body can't handle it.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 04, 2018, 02:31:20 PM
Don't mean to be critical, but this seems to be a theme with you. You often go full bore into a new or recycled routine only to realize your body can't handle it.

Maybe you're right.  I've been lifting for 40 plus years and I'm never satisfied. At least over the 40 plus years I have rarely been out of shape. Maybe not by drug steroid standards but by gym rat standards.


Title: Re: Oldtimer1
Post by: Primemuscle on August 04, 2018, 10:23:59 PM
Maybe you're right.  I've been lifting for 40 plus years and I'm never satisfied. At least over the 40 plus years I have rarely been out of shape. Maybe not by drug steroid standards but by gym rat standards.

See, never being satisfied seems wrong to me. You can appreciate your achievements without giving up the desire to do more or even to just maintain what you accomplished.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 06, 2018, 09:57:22 AM
I disagree. If you are satisfied you will lose ground. You always need goals to chase. A race to peak for, a vacation you want to look good on the beach for; etc. I never missed a complete week in about 3 years of working out.

I see too many people in the gym just going through the motions. Never straining to get one more rep. Never truly out of breath. Walking casually on a treadmill slower than they walked to the gym from their car. It all comes down to desire and passion. If you don't have it then you won't get the results.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 06, 2018, 10:12:19 AM
I trained back and chest today: No warms ups a listed. Feeling a little weak from cardio.

Pulldowns with a mag bar 2 x 10 140lbs (no cheat lean backs)
seated low pulley rows with a V bar attachment 2 x 12 170lbs
dumbbell rows 2 x 10 85lbs (all the way down and up)
Hammer strength pulldowns 2 x 10 160lbs (good full stretch and full contraction)

Hammer inclines 2 x 8 2 plates a side. Full slow range and slow cadence. Did a last set with 3 plates a side
Incline dumbbell press 2 x 8 75lbs (all the way down and controlled. No half reps)
flat flies 2 x 10 50lbs
Hammer flat bench 2 x 8
push ups 1 x max

deadlifts 2 x 4 300lbs then one rep with 325lbs
weighted back extensions 2 x 15 with a 25lbs plate behind my head.

Ab wheel roll outs 2 x 22
ab machine crunch 2 x 20

Tomorrow is a planned 6 x 880 yard repeats.  I know how fast I was in my youth and feel like a slow old man but I'm working on getting some speed back. Doing these on a treadmill with 440 yard (one lap) fast walking rests in between. I have plans to do the following.

1 x 8:45 pace
2 x 8:30 pace
2 x 8:00 pace
1 x 7:45 pace

If it wasn't for my excessive beer consumption I might get somewhere.  ;D




Title: Re: Oldtimer1
Post by: Primemuscle on August 06, 2018, 10:29:22 AM
I disagree. If you are satisfied you will lose ground. You always need goals to chase. A race to peak for, a vacation you want to look good on the beach for; etc.

I see too many people in the gym just going through the motions. Never straining to get one more rep. Never truly out of breath. Walking casually on a treadmill slower than they walked to the gym from their car. It all comes down to desire and passion. If you don't have it then you won't get the results.

Sometimes excessive passion begets unrealistic goals which result in failure. One example is people, like yourself who push so hard that they end up trying to do something which cannot be sustained....running like a maniac until they drop and then stop completely.

You don't have to strain for one more rep to get healthy and fit. The fact that you did the exercise is more productive than doing nothing because you burned out the day before. Think of looking good at the beach as a side benefit, not your main goal. If looking good is the only thing motivating you at the gym or on a run, you've missed the point. It is also the height of vanity.

Patience and persistence will get you to where you want to go faster than impatience and exhaustion.  


Title: Re: Oldtimer1
Post by: oldtimer1 on August 06, 2018, 10:35:01 AM
I train for function first then form comes with it. I see myself as an athlete and not a cosmetic bodybuilder.  Yes, I do sustain my fitness.


Title: Re: Oldtimer1
Post by: Primemuscle on August 06, 2018, 10:45:45 AM
Most likely, I won't be going to the gym today because yesterday I went crazy removing ivy from the steep slope on the front and side of my property. In the process of pulling and cutting it while standing on very uneven ground caused me to strain the tendons in my feet and ankles. Today, I'm using crutches to get around the house because I literally cannot walk using my right foot without suffering unbearable pain.

For now, I'm going to baby myself in hopes I can get the pain and swelling in check, so I'm able to resume my regular routine tomorrow. This is what happens when you overdo something...you end up not progressing at all. The work I did yesterday trying to remove the sea of ivy was a mere drop in the bucket...practically unnoticeable. I need to revisit hiring this project out or risk becoming cripple.


Title: Re: Oldtimer1
Post by: Primemuscle on August 06, 2018, 10:51:30 AM
I train for function first then form comes with it. I see myself as an athlete and not a cosmetic bodybuilder.  Yes, I do sustain my fitness.

I'm not sure what training for function means here. IMO form is primary to successful exercising, regardless of what a person is trying to achieve, be it more strength, bigger muscles, being fit or all of those things.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 06, 2018, 12:07:44 PM
I'm not sure what training for function means here. IMO form is primary to successful exercising, regardless of what a person is trying to achieve, be it more strength, bigger muscles, being fit or all of those things.

Function means training for strength, muscular endurance, increasing VO2, increasing power not to be confused with strength. Not training for function is training for cosmetics. I'm sure you would agree many professional bodybuilders couldn't lift 225lbs from the floor to over head and are not capable of running a decent mile time. Many go through the motions with no goal of increasing any of the above. I realize at your age you're trying to maintain health. Personal records are out of the question and maybe even recent performance personal records isn't a goal.  I've recently went from 190lbs at 5'8" fairly muscular to 182 lbs. I hope to get into the high 170lbs.  Personally I will never run a string of sub 6 minute miles like I use to anymore. I will never run a quarter mile in 50 seconds anymore. I challenge recent personal records. Maybe I'm losing. LOL. My current goal is to string a couple of miles under 8 minutes while maintaining my lifting.

On a side note of striving for being the best you can be per genetics and innate ability is a guy I use to work with. He use to run once in awhile a 5K recreational charity race. He never really trained for running. He retired and moved to Florida with his wife. His wife suddenly died and he felt lost. He was in Florida with few friends and no family. He wanted to get out socially. He saw a local running club and thought maybe that's what I should do. He was in his late 60's.  Soon he was obsessed with running training long distances. Now in his 70's one year he was the age group world champion in the marathon.  He competes all over the world. He ran 26 miles in the low 7 minute per mile time. That's flying.  Now he's around 75 and his times are slowing but I assume he's in a new age bracket now. He runs around 15 miles at a time 4 days a week with some speed work thrown in.


Title: Re: Oldtimer1
Post by: Primemuscle on August 06, 2018, 07:20:08 PM
Function means training for strength, muscular endurance, increasing VO2, increasing power not to be confused with strength. Not training for function is training for cosmetics. I'm sure you would agree many professional bodybuilders couldn't lift 225lbs from the floor to over head and are not capable of running a decent mile time. Many go through the motions with no goal of increasing any of the above. I realize at your age you're trying to maintain health. Personal records are out of the question and maybe even recent performance personal records isn't a goal.  I've recently went from 190lbs at 5'8" fairly muscular to 182 lbs. I hope to get into the high 170lbs.  Personally I will never run a string of sub 6 minute miles like I use to anymore. I will never run a quarter mile in 50 seconds anymore. I challenge recent personal records. Maybe I'm losing. LOL. My current goal is to string a couple of miles under 8 minutes while maintaining my lifting.

On a side note of striving for being the best you can be per genetics and innate ability is a guy I use to work with. He use to run once in awhile a 5K recreational charity race. He never really trained for running. He retired and moved to Florida with his wife. His wife suddenly died and he felt lost. He was in Florida with few friends and no family. He wanted to get out socially. He saw a local running club and thought maybe that's what I should do. He was in his late 60's.  Soon he was obsessed with running training long distances. Now in his 70's one year he was the age group world champion in the marathon.  He competes all over the world. He ran 26 miles in the low 7 minute per mile time. That's flying.  Now he's around 75 and his times are slowing but I assume he's in a new age bracket now. He runs around 15 miles at a time 4 days a week with some speed work thrown in.

My friend Earl who trains/trained at the same gym I did, liked to talk about wining masters power lifting contests in the 70+ age bracket. He'd joke that the reason he won was that he was the only person his age competing. There was a bodybuilding competition photo hanging on the gym wall of him when he was in his early 30's. He was in excellent condition back then. He still looked better than most when in his early 70's. Unfortunately, he developed Parkinson's. After which, his gym visits became less and less frequent, particularly after he could no longer drive himself and his wife or son had to chauffeur him. When last I saw him, he still had a really good sense of humor and he loved to chat it up with all of us, which nobody minded. He'd be 84 now and I no longer go to that gym so I have no idea how he's doing these days. I am apprehensive about finding out.

An interesting side note is that he only started training because his wife decided to join a gym and he went along with her. After she gave the gym workouts up, he continued going and training. Hopefully, he still is.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 07, 2018, 05:11:26 AM
We all get old sick and die. Hopefully through good genes, hard work and pure luck we can live a very active life till the end.


Title: Re: Oldtimer1
Post by: Primemuscle on August 07, 2018, 09:45:45 AM
We all get old sick and die. Hopefully through good genes, hard work and pure luck we can live a very active life till the end.

This is my goal.


Title: Re: Oldtimer1
Post by: IroNat on August 07, 2018, 10:41:09 AM
If you feel over-trained (which you do) take a few days off.  Reduce your workload.

We become addicted to exercising due to the endorphin rush and feel if we miss a workout our body will fall apart.

You know all this.



Title: Re: Oldtimer1
Post by: oldtimer1 on August 07, 2018, 06:05:55 PM
Did cardio today. The hardcore stuck in time place I work out in has all different brand treadmills. I like the True brand. A girl was running on a treadmill and all the other ones were open. The True one I like was right next to her. I'm sure she thinks I was trying to strike up a conversation to hit on her but I was hitting it hard today.

I did 6 x 880 yards or half mile repeats.

1 x 8:41 minute mile pace
2 x 8:30 pace
2 x 8:00 pace
1 x 7:45 pace

After I hit the heavy bag for two 3 minute rounds.

It's 11 hours after that workout and I still feel wasted. Tomorrow is legs. Thinking about doing power squats after seeing a video of Mike O'Herne squatting. For many decades I only did Power lifting type squats in my younger years. Wide stance and low bar placement. For awhile I did Olympic type squats. High bar placement and a narrow stance spreading the knees out. Now in my older years I do a bodybuilding type squat. It has a high bar placement with a just past parallel squat depth. I'm curious about going old school in my training life and doing a power lifter type squat again.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 08, 2018, 02:34:30 PM
Trained legs today doing powerlifter type squats. Used a light weight just to get into the groove. Haven't used them in ages. They felt great. I feel it hits the lower back, hips and maybe hams more than the quads.  Still experimenting with leg width and bar placement. I used narrow stance leg press to hit the quads. Did the usual leg extensions, leg curls, abs and calves. I remember in my  college days I used a power lifter type squats exclusively when I was on the track team.  I squatted 400lbs raw when I weighed 144lbs at 16 or 17. I realize that's nothing to brag about. But for little guy I was happy with that.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 09, 2018, 06:10:46 PM
Treadmill intervals today:

6 x 880 half mile repeats

1 x 8:47 per mile pace
1 x 8:30
3 x 8:00
1 x 7:47

Hit the heavy bag for two rounds. Came home and mowed the grass in 92 degree humid heat. Good day of cardio. Hope to get under 180lbs soon. My butt felt sore from the power lifting style squats. My knee felt sore but I'm attributing it the the horrible leg press machine I use in the commercial gym I go to.  My home unit has much better angles and smoother. I think the damage is done. Going to stop using the leg press for awhile and hope the clicking sore knee gets better.


Title: Re: Oldtimer1
Post by: IroNat on August 10, 2018, 04:13:41 AM
You are kicking some azz,

Way to go.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 10, 2018, 04:49:08 AM
You are kicking some azz,

Way to go.

Maybe it explains why I had trouble picking my cell phone off the floor this morning.  Sore as hell.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 10, 2018, 02:32:23 PM
Trained delts and arms:

Military press 2 x 8 115lbs (cleaned the weight and went all the way down to the upper chest. I try to be strict with my bad shoulder)
dumbbell lateral raise 2 x 10 30lbs
rear delt dumbbell lateral raise 2 x 10 40lbs
Machine laterals 2 x 10
dumbbell shrugs 2 x 10 95lbs

weighted dips 2 x 10 25lbs (all the way down. No half reps)
two hand single dumbbell tricep extension 2 x 10 75lbs
tricep pulley push downs 2 x 10

dumbbell alternate curls 2 x 8 45lbs
machine curls 2 x 10
concentration curl strict 2 x 10 25lbs.

forearm wrist curls 2 x 25 95lbs
rope curls 2 x 12

ab coaster 1x 35 40lbs
machine crunches 2 x 20

Floated in the pool and drank 4 beers. Ugh. Never getting abs. LOL.  Tomorrow is an early morning short run of two miles then work.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 11, 2018, 07:57:48 PM
Woke up early before work and ran two miles in a park. Damn GPS watch broke and I feel I was flying but have no way of knowing. I have a new GPS watch coming by Amazon. I hope I wasn't delusional about my time.

GPS watches have too many functions that aren't necessary. I only want distance, time and average pace. Seems like most people want a lot more functions.  I'm just not a fan of linking it to my phone or computer. I don't care about my heart rate. I don't need to know each mile split but that could be useful.  I ordered a $90 Timex GPS because they kept saying it was simple to operate. Nothing pisses me off more than a  40 page instructional book and a million functions.

Tomorrow is a complete day off from lifting and cardio. The predicted weather is rain in NJ but if it's just cloudy I will body surf waves for fun. The ocean is loaded with sting rays in shallow water for some reason.  I hope I don't get stabbed.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 13, 2018, 06:03:29 PM
Trained back and chest today. Becoming a broken record with what I do. I need a change. Feeling a little weak from cardio. Getting leaner but not as fast as I would like.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 16, 2018, 05:53:58 PM
Trained legs yesterday. Second time I used a power squat position in recent times. Strange but my knee feel better using this position. Staying away from the leg press for awhile. Work out started with me not wanting to work out but after warm ups I got into the groove. Still using relatively light weights for the squat. I have to get into the groove of using a wide stance again after using narrow for years. I did get up to 260lbs. I know that's super light but I again I haven't power squatted in many years.

Today I did treadmill intervals of 6 x half miles.

1 x 880 yards (half mile) 8:24 mile pace
5 x 880 yards at 8:00 mile pace
1 x 440 yards (one lap) at 6:50 pace

Warmed up with a quarter mile fast walk and the same for cool down.

I hit the heavy bag for two rounds after. I think my shirt weighed 2 pounds from sweat.

Staying around 182. I want to get to about 170lbs to 175LBS eventually. I don't know if it's in the cards for me but I'm working on it.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 17, 2018, 03:28:04 PM
Trained delt and arms today. No warm ups listed.

Dumbbell shoulder press standing: 2 x 8 55lbs (all the way down. I like standing better than sitting. Sitting turns into an incline press.)
Dumbbell laterals 2 x 10 30lbs
Dumbbell rear laterals 2 x 10 45lbs.
Machine delt laterals 2 x 10 80lbs
Dumbbell shrugs 2 x 10 95lbs

Two hand one dumbbell seated tricep extension 2 x 12 75lbs
Tricep pushdowns pulley 2 x 12
One arm behind head dumbbell tricep 2 x 10 20lbs ( elbow hurt. Went light and strict)
Bodyweight dips 1 x max

Dumbbell alternate curls 2 x 8 45lbs
Concentration curls arnold style standing 2  x 10 25lbs
scott curl with short barbell 2  x 10 (believe it or not I rarely use the scott curl. Go a rarely good pump. I will definitely use it from now on.)

Forearm wrist curl 2 x 20 95lbs
Reverse pulley curl 2 x 12

ab coaster 1 x 35 60lbs
ab machine crunch 2 x 20

Floated in the pool drinking wine after.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 18, 2018, 05:11:11 PM
Today was a scheduled running day but I didn't get it in. I was going to get up before work but it didn't work out. At 3Am the most incredible storm came through. Two giant trees in my neighbors yard broke in half. Luckily it hit nothing. My yard was okay. Neighbors were talking about a tornado but that's nuts. It was a really bad thunder storm. The craziest part was when the wind, lightening and thunder hit  we looked out the window in the darkness and there was a man running down the block. Who the fuck is out 3AM in a  thunder storm?

Today after work I went to the boardwalk and hit a roof top bar. The bar was hopping. Down stairs was a Rock cover band and the roof top was a DJ. There was a bridal party bachelor  pre wedding thing going on. The DJ was encouraging them to dance. They did not disappoint. One girl was bending over dancing and another was humping her. Great fun drinking Guinness watching the "show". Pouring rain again tonight as I type this.

Hopefully tomorrow I will make up for the missed cardio session if I'm not too hung over.



Title: Re: Oldtimer1
Post by: IroNat on August 19, 2018, 03:42:11 AM
Way cool to live on the shore.

If it is not too personal, where approx. on the NJ shore do you live?



Title: Re: Oldtimer1
Post by: oldtimer1 on August 19, 2018, 07:04:41 AM
I live near Sea Side Park near the bay.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 21, 2018, 07:02:32 PM
Ran two miles in the 8:00 minute something range. I really have to lose weight. Banged the heavy bag after.


Title: Re: Oldtimer1
Post by: IroNat on August 22, 2018, 03:45:09 AM
Losing weight sucks.

For me to have success at it I have to monitor my calories.

Only around 1700 calories total.

I've been doing a 18 hour fast everyday for the past week.  Two meals between 3PM and 9PM.



Title: Re: Oldtimer1
Post by: oldtimer1 on August 22, 2018, 04:31:42 AM
Losing weight sucks.

For me to have success at it I have to monitor my calories.

Only around 1700 calories total.

I've been doing a 18 hour fast everyday for the past week.  Two meals between 3PM and 9PM.



1700 calories! I eat that for a snack.  I realize now that I can't out work a diet like I easily did when I was younger.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 22, 2018, 02:34:33 PM
Trained legs: no warm ups listed.

Dumbbell squats 2 x 12 85lbs (Back upright and sink butt all the way.  Not deadlifting the weight. Squatting it. Really tough exercise.
Hack squats 2 x 12 (sank them. I see everyone in the gym doing half hack squats with a million pounds.)
butt kick back machine 2 x 12 (Another tough exercise. Never see guys using this machine. Put the pin low and it's really hard.)
leg extension 2 x 12 150lbs
leg curls 2 x 12 110lbs

standing calf 2 x 13 180lbs. My home calf I use 325lbs. At this commercial gym 180lbs feels heavy.
seated calf 2 x 15 90lbs

four way nautilus neck machine. Two sets a side.

ab coaster 1 x 35 60lbs (tried to go really high and somewhat slow back)
ab wheel 1 x 25
hanging leg raise 1 x 23

Gym Observations:  This one guy is about 55 and uses about 5 upper body machines every time he comes in. He puts the pin on the bottom of the plates then proceeds to use a partial range of motion then struts like a peacock that he uses more weight than anyone. An example of this is the seated shoulder press machine. Instead of putting the seat up to get a full range of motion he puts the seat as low as it goes so he is doing less than a half a rep. Of course the pin is in the lowest plate. What a beast. He's not the only one but one of the worst offenders. When in doubt do an exercise in the hardest way instead of the easiest way. It's the muscle you are training and not your ego.

Power lifters are growing in my gym. Most gyms won't let you deadlift and complain about their floors. The owner of this gym couldn't care less if you brought in your pet monkey to train. It's getting harder to use the power cage for squats because he only has one. One of my observations about power lifters is that they train one exercise forever. Not uncommon for a power lifter to use the squat racks for 45 plus minutes. Five minutes between sets, really?

Also surprised by the growing number of young girls training at this hard core gym. Girls in their 20's and 30's are training really hard here. The owner makes you sign no contract except an injury waiver. Quit when you want and you're done. The fancy chrome palace you need a lawyer to figure out the 12 plus paragraph contract. They will only stop deducting from your credit card on a full moon and an even day with exactly 40 day, 3 hour and 17 minute notice. Other than that  you are shit out of luck.

I trained at my home gym for decades but have come to love this hell hole hard core gym. The people for the most part are really friendly and it's like a training family.  I can tell the way people are dressed if they will join once a new person walks in. Dressed head to toe in brand new work out gear they are in shock looking at this place and head for the door.  His treadmills are at least 20 years old. The machine maybe 30 plus.  He finally got around to repading the benches. He actually has one of the first Hammer strength machines ever made and it looks like Gary Jones made it in his garage.  

This gym also has a convict and out law biker guys that work out there. They generally work out late so I rarely see them.  I never use the locker room. I come dressed to work out. One guy told me homosexuals hang out there hoping to score. Only went in there once to take a leak and an old man was drying his balls with the hand dryer.  





Title: Re: Oldtimer1
Post by: IroNat on August 22, 2018, 04:50:05 PM
You work out a lot harder and more often than me so you need more food without a doubt. 

Your gym sounds interesting.  Belonged to a YMCA in my early training days.  What a dump and some strange characters in there, even an old guy walking around in a near-thong.  Weird.  Some ok folks too.  That old YMCA got demolished a few years later.  I wonder where the rats went?

Used to belong to great hardcore gym but moved several times over the years and since the 90s have trained at home.

Haven't been in a commercial gym since although there a several chain gyms in my area.  Have heard the stories about them getting into your credit card.

A good non-chain gym is not easy to find nowadays.  Not much money in it.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 22, 2018, 05:52:51 PM
While it's fun to train with a lot of variety the older I get the more I question if it's necessary. Maybe for a competing bodybuilder but for a guy trying to train athletically and for fitness it's not needed. I think when I eventually down size my house I'm going to miss my basement gym. I bet nothing would change physique wise for me If I had power blocks with a bench with a dip/chin attachment.

Regarding losing weight I really lack self discipline to diet. I have always been able to out work my diet and eat anything I want diet. Now that I'm older my weight is creeping up so that is no longer the case. I have to take my calories down. The worst is at night watching tv. I crave the usual garbage like chips and ice cream.  


Title: Re: Oldtimer1
Post by: Primemuscle on August 22, 2018, 11:42:14 PM
Losing weight sucks.

For me to have success at it I have to monitor my calories.

Only around 1700 calories total.

I've been doing a 18 hour fast everyday for the past week.  Two meals between 3PM and 9PM.



Good move. There are no secret formulas to successful weight loss. What works is simple really, eat less and you'll eventually weigh less. Less calories in than out does the trick. Ongoing fasting doesn't strike me as being much fun.


Title: Re: Oldtimer1
Post by: Primemuscle on August 22, 2018, 11:48:48 PM
You work out a lot harder and more often than me so you need more food without a doubt. 

Your gym sounds interesting.  Belonged to a YMCA in my early training days.  What a dump and some strange characters in there, even an old guy walking around in a near-thong.  Weird.  Some ok folks too.  That old YMCA got demolished a few years later.  I wonder where the rats went?

Used to belong to great hardcore gym but moved several times over the years and since the 90s have trained at home.

Haven't been in a commercial gym since although there a several chain gyms in my area.  Have heard the stories about them getting into your credit card.

A good non-chain gym is not easy to find nowadays.  Not much money in it.

Don't believe everything you hear. Chain gyms wouldn't want to risk their reputation on your credit card. If you're on Medicare, like me, you get free gym memberships. Working out at home has it's advantages, but it ultimately gets old, which for me is a major disadvantage. Besides, where would I wear my new thong if it weren't for the gym?  ;D


Title: Re: Oldtimer1
Post by: Primemuscle on August 22, 2018, 11:49:53 PM
While it's fun to train with a lot of variety the older I get the more I question if it's necessary. Maybe for a competing bodybuilder but for a guy trying to train athletically and for fitness it's not needed. I think when I eventually down size my house I'm going to miss my basement gym. I bet nothing would change physique wise for me If I had power blocks with a bench with a dip/chin attachment.

Regarding losing weight I really lack self discipline to diet. I have always been able to out work my eat anything I want diet. Now that I'm older my weight is creeping up so that is no longer the case. I have to take my calories down. The worst is at night watching tv. I crave the usual garbage like chips and ice cream.   

There are small houses with basements.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 23, 2018, 09:59:07 AM
There are small houses with basements.

True but I would have to down size my equipment. When I built this house I paid extra for a 9' basement so I can lift over head. It's roughly 1400 sq feet.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 23, 2018, 10:04:19 AM
Cardio day on treadmill: No warm up or cool down listed.

6 x 880 yards (half mile) @ 8:00 minute mile pace (7.5 MPH). The rest between the runs was a fast walk for one lap (440 yards) at 3.8 MPH.

I felt this run. In my younger years it would have been an easy workout but now I'm shot. LOL. Ended the workout hitting the heavy bag for a couple of rounds.



Title: Re: Oldtimer1
Post by: Primemuscle on August 23, 2018, 11:56:43 AM
True but I would have to down size my equipment. When I built this house I paid extra for a 9' basement so I can lift over head. It's roughly 1400 sq feet.

Build a house that fits your exact needs for now and in the future, like high ceilings and easy access (wider openings and hallways), etc. Will it have a pool?


Title: Re: Oldtimer1
Post by: oldtimer1 on August 23, 2018, 05:06:14 PM
Build a house that fits your exact needs for now and in the future, like high ceilings and easy access (wider openings and hallways), etc. Will it have a pool?

Wish I had that kind of money. Retired now and money is no where near when I was working. I'm downsizing to save money. If I wanted a nice pool, plenty of land and really nice house I would stay where I am. Finances are telling me to downsize. When I move to a smaller house I will take the equity in this house to pay off an inexpensive small house and use the rest of the money for a bank account. Unlike a lot of people my age I have no inheritance from deceased parents or inlaws.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 24, 2018, 01:07:02 PM
Trained delts and arms. I won't bore you with all the exercises. Trained about 6 sets to failure per body part. Left shot. Now I'm drinking a beer and cleaning the pool. Hate cleaning the pool but I'm really love the pool to be beyond clear and clean. I live near the woods and it's impossible to keep it perfect for more than a couple of days. Sad to say when I visit someone with a pool I check out the cleanliness of the pool.


Title: Re: Oldtimer1
Post by: Primemuscle on August 24, 2018, 01:53:32 PM
Wish I had that kind of money. Retired now and money is no where near when I was working. I'm downsizing to save money. If I wanted a nice pool, plenty of land and really nice house I would stay where I am. Finances are telling me to downsize. When I move to a smaller house I will take the equity in this house to pay off an inexpensive small house and use the rest of the money for a bank account. Unlike a lot of people my age I have no inheritance from deceased parents or inlaws.

Like you pretty much everything I have, my wife and I earned on our own, although we both inherited a small amount from families, that was many years ago.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 25, 2018, 01:41:00 PM
Woke up at 5:30Am. Ran two short miles then went to work. When I came home I Floated in the pool and drank rum. Cool for August. About 80 here and cloudy. For dinner I cooked up a scallop dish with linguine. Used butter, virgin olive oil and plenty of garlic. Played classics through a bose speaker. Sinatra, Martin, Darin, Vale, Davis, Bocelli and others were singing. . Mainly Italian guys. Planned a vacation on the internet.

Weighing 181. Down from 190lbs. I think a realistic goal will be to get down to 175lbs. I'm sure today I gained weight today  ;D. Drank like a fish and ate like a gorilla.


Title: Re: Oldtimer1
Post by: IroNat on August 25, 2018, 01:43:41 PM
Woke up at 5:30Am. Ran two short miles then went to work. When I came home I Floated in the pool and drank rum. Cool for August. About 80 here and cloudy. For dinner I cooked up a scallop dish with linguine. Used butter, virgin olive oil and plenty of garlic. Played classics through a bose speaker. Sinatra, Martin, Darin, Vale, Davis, Bocelli and others were singing. . Mainly Italian guys. Planned a vacation on the internet.

Weighing 181. Down from 190lbs. I think a realistic goal will be to get down to 175lbs. I'm sure today I gained weight. Drank like a fish and ate like a gorilla.

Ever try black rum?

You can really taste the molasses in it. 

Bought a bottle of Bacardi Black Rum.  It's good and cheap too so if you don't like it no biggie.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 25, 2018, 01:48:20 PM
Ever try black rum?

You can really taste the molasses in it. 

Bought a bottle of Bacardi Black Rum.  It's good and cheap too so if you don't like it no biggie.

It's amazing that Bacardi was a Cuban product but the family fled to Puerto Rico when  Castro came. We had a bottle of Bacardi from Cuba when I was a kid.  I was drinking Bacardi dark rum today with lime, splash of ginger ale with club soda. Simple and good.


Title: Re: Oldtimer1
Post by: Primemuscle on August 25, 2018, 07:40:16 PM
It's amazing that Bacardi was a Cuban product but the family fled to Puerto Rico when  Castro came. We had a bottle of Bacardi from Cuba when I was a kid.  I was drinking Bacardi dark rum today with lime, splash of ginger ale with club soda. Simple and good.

Why only a splash of ginger ale and why club soda? Wouldn't dark rum with ginger ale and lime be just as good? Note: ginger ale is one of the only soda's I like.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 26, 2018, 08:14:22 AM
Why only a splash of ginger ale and why club soda? Wouldn't dark rum with ginger ale and lime be just as good? Note: ginger ale is one of the only soda's I like.

Too sweet.  Only want a splash of sweetness. My personal taste.


Title: Re: Oldtimer1
Post by: Primemuscle on August 26, 2018, 03:18:16 PM
Too sweet.  Only want a splash of sweetness. My personal taste.

Figured as much. Like you said, to each his own. I'd go for a Mojito anytime.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 26, 2018, 07:13:38 PM
Didn't train today but I was in the ocean for two hours. The waves weren't good enough to body surf but I tried my best.


Title: Re: Oldtimer1
Post by: Primemuscle on August 26, 2018, 09:52:46 PM
Didn't train today but I was in the ocean for two hours. The waves weren't good enough to body surf but I tried my best.

Cold here. The coast would be even colder. I'm thinking our long hot summer is over.  :'(


Title: Re: Oldtimer1
Post by: oldtimer1 on August 27, 2018, 12:16:56 PM
Trained chest and arms. Changing up my split for awhile. Using a barbell more for chest. I have to watch it. My shoulder is very fragile.  Did everything very controlled and deliberate.

Bench 2 x 6 then 1x1 (weight used is embarrassing due to  my messed up shoulders. Tried to go slow and controlled.)
Incline bar bench 2 x 6
flat flies 2 x 12 50lbs
push ups 2 x max

Two arm one dumbbell behind the head tricep extensions 2 x 10 75lbs
Skull crusher tricep extensions 2 x 8
Rope push downs 2 x 12

Barbell curl 2 x 10 95lbs
Alternate dumbbell curl 2 x 8
Arnold type concentration curls 2 x 14

Forearm wrist curls 2 x 20
reverse wrist 2x 15

Ab wheel roll outs 2 x 23
crunches with a plate behind my head with feet over a bench 1 x 50
ab pulley crunches 2 x 25

forearm gripper work 2 x 20


Drank a vegan protein shake. Milk whey products upsets my stomach.  Cooked a nice steak on the grill for lunch.  Rarely do that.  Dog kept asking for a piece. His big pleading eyes did me in.


Title: Re: Oldtimer1
Post by: IroNat on August 27, 2018, 12:25:25 PM
Nice workout.


Title: Re: Oldtimer1
Post by: Primemuscle on August 27, 2018, 01:38:36 PM
 Cooked a nice steak on the grill for lunch.  Rarely do that.  Dog kept asking for a piece. His big pleading eyes did me in.

That looks like the evil eye not the pleading eye.  ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on August 28, 2018, 09:31:02 AM
Ran 2.7 miles of a planed 5 mile run on the boardwalk. It was near 90 with no breeze and humid. Think the heat got to me. Pissed I didn't finish. Ran a block and walked a block to get back to my car. I think I went out too fast. I have to do more cardio and lay off the booze.  If I was one of those guys who only ran life would be so much easier. Hard to juggle both lifting and running.


Title: Re: Oldtimer1
Post by: IroNat on August 28, 2018, 01:13:23 PM
Mel B. works out and drinks like a fish too.

It just takes planning and organization.

 ;D



Title: Re: Oldtimer1
Post by: oldtimer1 on August 28, 2018, 05:52:27 PM
Hit 101 degrees down the shore here with heavy humidity. It was in the 89-90's when I ran with no breeze. Who is Mel B?


Title: Re: Oldtimer1
Post by: The Scott on August 28, 2018, 06:03:59 PM
I noticed your old thread on going from HIT to volume.  I like HIT but there are times when, for instance, I will do something like 5 sets of 50 reps for light barbell curls and 10 sets of 50 reps on light triceps pushdowns.  I will do the same for shoulders for up to 50 reps and back and chest will be the same thing.  The weight stays the same but as the sets progress, the reps tend to go down.   ;D

It all depends upon how I am feeling physically and mentally.  While I do think there is no one "correct" way to train, I also think there are plenty of ways to screw yourself up by training wrong. I have never gotten hurt using light weights with lots of reps but then I've also never gotten hurt going heavy for low reps and sets.  I train to look and feel as good as I can.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 28, 2018, 06:42:02 PM
I noticed your old thread on going from HIT to volume.  I like HIT but there are times when, for instance, I will do something like 5 sets of 50 reps for light barbell curls and 10 sets of 50 reps on light triceps pushdowns.  I will do the same for shoulders for up to 50 reps and back and chest will be the same thing.  The weight stays the same but as the sets progress, the reps tend to go down.   ;D

It all depends upon how I am feeling physically and mentally.  While I do think there is no one "correct" way to train, I also think there are plenty of ways to screw yourself up by training wrong. I have never gotten hurt using light weights with lots of reps but then I've also never gotten hurt going heavy for low reps and sets.  I train to look and feel as good as I can.

That's a sick amount of reps. I couldn't do 5 sets of 50 reps with a feather.


Title: Re: Oldtimer1
Post by: IroNat on August 29, 2018, 03:00:49 AM
Mel B. thread.  No need to thank me.

http://www.getbig.com/boards/index.php?topic=647855.0;topicseen


Title: Re: Oldtimer1
Post by: oldtimer1 on August 29, 2018, 01:22:17 PM
Trained legs today: No warm ups listed.

Leg press 2 x 12 4 plates a side (bent my legs till they wouldn't go any further. No shallow reps with a million pounds for ego.)
Dumbbell squat 2 x 12 80lbs (Upright back. Not deadlifting the weight bent over. Butt all the way down.)
Hack squat 1 x 12 (all the way down as much as my legs would bend)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12

Side bend single dumbbell 1 x 15 90lbs
Hanging leg raise 2 x 23
Hip ups on floor 1 x 25

standing calf 2 x 15 (having Achilles problems. Realized I'm really stiff in flexibility regarding the calf. Going to stretch them out.)
seated calf 2 x 15 90 lbs.

Neck work 1 x all four sides.

Jumped in the pool after. It's hot as hell in NJ.  Drank wine. Not a big fan of wine but it will do when I don't have my beer. 


Title: Re: Oldtimer1
Post by: oldtimer1 on August 30, 2018, 08:03:16 AM
Cardio day. Ran 8 x 440 yards (one lap). Did all of the quarters under 8 minutes pace and the last two under 7 minute pace. Hit the heavy bag for a couple of rounds after. I like hitting the bag when I'm shot. Makes me really dig in to stay explosive.


Title: Re: Oldtimer1
Post by: oldtimer1 on August 31, 2018, 08:31:14 AM
Back and Delts: I hesitate to put down weights considering the majority of guys short stroke a movement to satisfy their ego. Always do an exercise in the hardest way and not the easiest.

Pulldowns 2 x 10
Low seated cable rows 2 x 12 170lbs
Dumbbell row off bench 2 x 10 85lbs
Hammer strength pulldown 2 x 10 160lbs

Military press 2 x 8 115lbs (weight cleaned off floor and all the way down to clavicles.)
delt lateral raise 2 x 10 30lbs
rear delt lateral raise 2 x 10 40lbs
machine laterals 2 x 10 80lbs

deadlift 2 x 4 300lbs then 1 x 1 340lbs
DB shrugs 2 x 15 85lbs
Hyper extensions 2 x 15 25lbs plate behind head

Wheel roll out 2 x 23
ab machine 2 x 22 90lbs



Title: Re: Oldtimer1
Post by: IroNat on August 31, 2018, 08:50:05 AM
Good workout!


Title: Re: Oldtimer1
Post by: oldtimer1 on September 01, 2018, 03:58:04 AM
Ran two mile at 8:42 pace (6.9 MPH) before work. I like the early morning park crowd. When the sun rises they all start their run.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 02, 2018, 07:03:26 PM
Two days of drinking. Yesterday and today. Tomorrow is a big pool party at my house. I need to get my drinking in check. I will start after the party tomorrow.  ;D  Can't decide what I want my training to look like next week. I guess I will make that decision in the morning.


Title: Re: Oldtimer1
Post by: Primemuscle on September 03, 2018, 02:35:16 PM
Two days of drinking. Yesterday and today. Tomorrow is a big pool party at my house. I need to get my drinking in check. I will start after the party tomorrow.  ;D  Can't decide what I want my training to look like next week. I guess I will make that decision in the morning.

It is good you enjoy the pool parties while they last. Drink iced tea or lemonade.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 03, 2018, 06:04:55 PM
Started to do chest today. Every 4 to 6 months sometimes sooner I stupidly try to bench with a bar again thinking it will work. Had 205lbs on the bar and it felt like I was wrecking my shoulder. Why can't I understand that it's over?  There are hundreds of exercises and I don't know why I'm fixated on what I use to do like benching with a bar, press behind the neck and other former staples. I always tell older trainers to do what they can do and forget the rest. I should take my own advice. Nothing wrong with dumbbell benching. Push ups don't hurt at all too. I got so pissed off hurting my shoulder today that I'm torn on taking the week off lifting and just run or try to salvage this training week. I will decide in the morning. I have to quit drinking alcohol so heavily too. I really believe I would be very lean if it wasn't for that.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 04, 2018, 09:59:15 AM
Trained the whole body today.

Dumbbell squat 2 x 12 two 85lbs. dumbbells (Upright back and sinking the butt all the way down. No deadlifting the weight calling it a dumbbell squat)
Butt kick back machine 1 x 12 80lbs
Leg extension machine 2 x 12 150lbs
leg curl machine 2 x 12 100lbs

Pulldowns 2 x 10 (fairly upright back. No crazy lean backs)
Low cable row with a V handle 2 x 12 170lbs (all the way out and all the way in.)

Dumbbell flat bench 2 x 8 80lbs ( all the way down.)
Flat flies 2 x 10 45lbs
Push ups 1 x max

Dumbbell shoulder press 2 x 8 45lbs ( all the way down)
Dumbbell delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 90lbs

Single dumbbell two hand behind head tricep extension 2 x 10 75lbs ( tried to go really deep behind head)
Scott curl with a barbell 3 x 10 (felt pain in the elbow region.)

standing calf 2 x 12 180lbs (noticed different calf machines due to leverage points take wildly different resistance. I have two calf machines in my basement gym. One I use about 325lbs and the other use about 155lbs. This commercial unit 180lbs is heavy.

Neck 4 way machine 1 x 20

Ab wheel 2 x 23
Ab crunch 2 x 20

back hyperextension 2 x 15 25lbs plate behind head.


Title: Re: Oldtimer1
Post by: Primemuscle on September 04, 2018, 10:32:22 AM
Trained the whole body today.

Dumbbell squat 2 x 12 two 85lbs. dumbbells (Upright back and sinking the butt all the way down. No deadlifting the weight calling it a dumbbell squat)
Butt kick back machine 1 x 12 80lbs
Leg extension machine 2 x 12 150lbs
leg curl machine 2 x 12 100lbs

Pulldowns 2 x 10 (fairly upright back. No crazy lean backs)
Low cable row with a V handle 2 x 12 170lbs (all the way out and all the way in.)

Dumbbell flat bench 2 x 8 80lbs ( all the way down.)
Flat flies 2 x 10 45lbs

Dumbbell shoulder press 2 x 8 45lbs ( all the way down)
Dumbbell delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 90lbs

Single dumbbell two hand behind head tricep extension 2 x 10 75lbs ( tried to go really deep behind head)
Scott curl with a barbell 3 x 10 (felt pain in the elbow region.)

standing calf 2 x 12 180lbs (noticed different calf machines due to leverage points take wildly different resistance. I have two calf machines in my basement gym. One I use about 325lbs and the other use about 155lbs. This commercial unit 180lbs is heavy.

Neck 4 way machine 1 x 20

Ab wheel 2 x 23
Ab crunch 2 x 20

back hyperextension 2 x 15 25lbs plate behind head.

Hopefully, you didn't get very far with the barbell yesterday since you've trained the same muscles, using the same movements, only with dumbbells.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 05, 2018, 01:32:42 PM
Ran three miles under a 9 minute pace. It was 91 degrees. Really humid. Afterwards I hit the gym to hit the heavy bag.


Title: Re: Oldtimer1
Post by: Primemuscle on September 05, 2018, 03:20:29 PM
Ran three miles under a 9 minute pace. It was 91 degrees. Really humid. Afterwards I hit the gym to hit the heavy bag.

Not sure running 3 miles in 91 degree and humid weather is a very good idea for anyone.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 05, 2018, 04:08:22 PM
Not sure running 3 miles in 91 degree and humid weather is a very good idea for anyone.

I've always been a little nuts. Some would say more than a little.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 06, 2018, 08:33:03 AM
Another cardio today on the treadmill.

8 x 440 yard (quarter mile) intervals. One lap around the track.

2 x quarter mile at 7:30 Pace or 8.0 MPH
2 x quarter mile at 7:19 Pace or 8.2 MPH
2 x quarter mile at 6:59 pace or 8.6 MPH
1 x quarter mile at 6:49 pace or 8.8 MPH
1 x quarter mile beginning at 6:40 pace (9.0 MPH) and last 220 at 6:15 pace ( 9.6 MPH)

Hit the heavy bag for two three minute miles.

One observation I had that might be a bit of bro science but it's my empirical knowledge. When I train heavy with low sets and heavy weights I tend to gain more fat due to neglecting cardio. It's hard to lift good numbers if I'm running like a lunatic.  Trying at least for now to include more cardio.  I went from around 190lbs to 181lbs recently. Hope to lose another 10 pounds but I might be dreaming. I like how I look with the perma bulker look in clothes. Just don't look ideal with the shirt off. The picture I put up on this thread is me roughly about 190lbs I believe. Starting to look a leaner now.


Title: Re: Oldtimer1
Post by: Primemuscle on September 06, 2018, 01:57:30 PM
Pretty soon, you'll be as skinny as I am, 172 this morning.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 07, 2018, 09:10:19 AM
Trained the whole body today. Started from the largest body part down to the smallest. Who ever said whole body routines were for beginners are nuts. It's absolutely the hardest way to train. Doing body part splits is without question easier. So beat up right now that I felt like I was hit by a bus.

Tried something different for calves. I do the normal standing, seated and leg press calf thing. I was reading Flex Lewis does body weight calf raises with just a plate to elevate the front of his front of his foot. Since my Achilles on my right leg is very sore and I suspect it's from stretching the calf during calf training I wanted to try something different. I set up the plate and used a machine for balance. I tried to use a decent smooth cadence. I did 50 reps and my calves were on fire. I did one more set of 40. I went all the way up.  I might stick with this for awhile until my Achilles heal.


Title: Re: Oldtimer1
Post by: Primemuscle on September 07, 2018, 10:57:53 AM
Trained the whole body today. Started from the largest body part down to the smallest. Who ever said whole body routines were for beginners are nuts. It's absolutely the hardest way to train. Doing body part splits is without question easier. So beat up right now that I felt like I was hit by a bus.

Tried something different for calves. I do the normal standing, seated and leg press calf thing. I was reading Flex Lewis does body weight calf raises with just a plate to elevate the front of his front of his foot. Since my Achilles on my right leg is very sore and I suspect it's from stretching the calf during calf training I wanted to try something different. I set up the plate and used a machine for balance. I tried to use a decent smooth cadence. I did 50 reps and my calves were on fire. I did one more set of 40. I went all the way up.  I might stick with this for awhile until my Achilles heal.

I often do bodyweight only calf raises with a short isometric at the top. My calves aren't big, but they are well defined.

A friend who constantly wore cowboy boots, switched to low healed shoes. After a couple of days he could barely walk because he was in so much pain.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 07, 2018, 03:31:07 PM
I often do bodyweight only calf raises with a short isometric at the top. My calves aren't big, but they are well defined.

A friend who constantly wore cowboy boots, switched to low healed shoes. After a couple of days he could barely walk because he was in so much pain.


I have zero calves but I always train them. Bill Grant laughs at my calves.  Tommy Hearns the great fighter laughs at my calves. I've been feeling this for a long time but when I over stretch my calves that damn tendon gets sore. Maybe the old adage applies. First do no harm. I know conventional wisdom is that calves grow best with an extreme range of motion. I'm beginning to think that for at least for mine it's too much stretching under tension that is damaging for my Achilles.  


Title: Re: Oldtimer1
Post by: oldtimer1 on September 08, 2018, 03:58:51 AM
Woke up at 5 in the morning today before work for a cardio run. Drove the two miles to the park I like and the rain came down in buckets so I canned the run.  In my younger years I would have run in the down pour but not today. Drove home and a migraine hit. Not a good start to the day. I will get that cardio in tomorrow. Coming home from work and I'm going to watch some college football with a couple of cold ones.  My waist line is coming down with all the cardio I am doing. I think the intervals have been the most beneficial. I would do them all the time but it's too intense and easy to burn out on. Once a week for intervals and the rest steady pace distance runs.


Title: Re: Oldtimer1
Post by: Primemuscle on September 08, 2018, 03:23:06 PM
I have zero calves but I always train them. Bill Grant laughs at my calves.  Tommy Hearns the great fighter laughs at my calves. I've been feeling this for a long time but when I over stretch my calves that damn tendon gets sore. Maybe the old adage applies. First do no harm. I know conventional wisdom is that calves grow best with an extreme range of motion. I'm beginning to think that for at least mine it's too much stretching under tension that is damaging for my Achilles.   

Calves are tough to grow....genetics win.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 08, 2018, 04:22:50 PM
Calves are tough to grow....genetics win.

Maybe I should train calves on the farm where they grow fast.


Title: Re: Oldtimer1
Post by: IroNat on September 09, 2018, 06:29:15 AM
Just train calves like Arnold and your calves will grow huge in six months.

Don't forget to cut off the bottom of your pant legs.  That's the key.


Title: Re: Oldtimer1
Post by: Primemuscle on September 09, 2018, 04:02:03 PM
Maybe I should train calves on the farm where they grow fast.

 :D


Title: Re: Oldtimer1
Post by: Primemuscle on September 09, 2018, 04:04:14 PM
Quote
3 Reasons Your Calves Aren't Growing | T Nation
https://www.t-nation.com/training/3-reasons-your-calves-arent-growing
Aug 26, 2014 - The soleus muscle of the calves has a muscle fiber composition that can be up to 90% slow-twitch dominant, and slow twitch muscle fibers have roughly half the growth potential of fast twitch fibers. ... There's another reason that the calves, especially the soleus, are relatively unresponsive to weight training.

This makes sense.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 09, 2018, 04:19:19 PM
This makes sense.

Read this article and also read how Flex Lewis uses no weight calf raises made me rethink how I train my calves. I guess I can learn new tricks. https://www.t-nation.com/training/no-weights-calf-training

I read the article you put up with it's video. I have a problem with the video. He is bending his knees on his "calf" jumps. It's the exact mistake that the author of the article I put up mentions. Guys can use 400lbs plus in calf machine raises but as he points out keeping the leg straight with no weight and on a single leg most trainers can't do 20 full range reps. Going to use no weight calf raises for awhile and frequently to see how it goes. I experimented with them on Friday and wow did I feel the burn. More importantly my aching Achilles felt great with no strain.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 10, 2018, 08:48:26 AM
Doing a Yates inspired workout this week. Today is chest and bicep. Tried to do each exercise with a full range of motion and decent moderate speed cadence.

Hammer bench 1 x 9
Dumbbell incline 1 x 10 75lbs (all the way down and controlled cadence)
Flat flies 1 x 15 45lbs
Machine flies 1 x 14 100lbs

Alternate dumbbell curls 1 x 12 45lbs
bar pulley curls 1 x 15
Arnold concentration curls 1 x 12
Scott curls 1 x 11 (really careful with these. I already in the past ruptured my bicep years ago. My boss ruptured his bicep doing scott curls. I don't go all the way down but stop short of full extension.)

forearm wrist curls 1 x 30 95lbs
reverse grip curls 1 x 10

ab wheel roll out 1 x 25
machine crunch 1 x 25


Ran two miles on the treadmill. First in 8:57 pace and the next I started at 8:47 pace and by my last lap I did it in 7:19 pace.


Title: Re: Oldtimer1
Post by: IroNat on September 11, 2018, 09:36:19 AM
You are an azzkicker, bro!


Title: Re: Oldtimer1
Post by: oldtimer1 on September 11, 2018, 05:56:57 PM
Leg day:

Dumbbell squats 1 x  14 85lbs (back straight and sink butt. Held the dumbbells at my sides with straps.)
Hack squat 1 x 12 (Can't decide if I like hacks. Yates, Platz, and Gironda loved them. Can't decide if it's a good movement for me. I really sink them as far as I can go.)
Butt kick back machine 1 x 14 80lbs
Leg extension 1 x 13 150lbs
Leg curl 1x 12 110lbs

body weight single calf raise 3 x 11
seated calf 1 x 15 95lbs

Neck 4 way 1 set each side

Hanging straight leg raise 1 x 25
ab crunch machine 1 x 24

Walked on a treadmill after legs at 3.8 MPH. Every quarter mile I increased the grade 1%. Ended at 7% and returned to 0 grade for a final lap. Easy cardio day. It lasted about 35 minutes if I remember. Determined to include easy cardio days. Tomorrow I will kill it. (I hope)


Title: Re: Oldtimer1
Post by: oldtimer1 on September 12, 2018, 03:12:07 PM
Cardio treadmill day. 8 x 440 yards. (quarter miles)

1 x 7:30 pace 8.0 MPH
2 x 7:19 pace 8.2 MPH
2 x 6:59 pace 8.6 MPH
2 x 6:44 pace 8.9 MPH
1 x 6:31 pace 9.2 MPH

Hit the heavy bag for two three minute miles. Had a lot of snap on my punches. Tomorrow is back day. Losing some weight and getting a little weak. The trade off is that I'm losing fat and I bet a little muscle.


Title: Re: Oldtimer1
Post by: Primemuscle on September 12, 2018, 10:55:12 PM
Cardio treadmill day. 8 x 440 yards. (quarter miles)

1 x 7:30 pace 8.0 MPH
2 x 7:19 pace 8.2 MPH
2 x 6:59 pace 8.6 MPH
2 x 6:44 pace 8.9 MPH
1 x 6:31 pace 9.2 MPH

Hit the heavy bag for two three minute miles. Had a lot of snap on my punches. Tomorrow is back day. Losing some weight and getting a little weak. The trade off is that I'm losing fat and I bet a little muscle.

My weight was a couple of pounds down this morning. I wish it was fat loss, but I know it isn't. If I do nothing else, I need to rev up my cardio workout everyday if I am ever going to rid myself of fatty obliques (love handles) completely. It's that or liposuction.  ;)


Title: Re: Oldtimer1
Post by: IroNat on September 13, 2018, 03:14:03 AM
My weight was a couple of pounds down this morning. I wish it was fat loss, but I know it isn't. If I do nothing else, I need to rev up my cardio workout everyday if I am ever going to rid myself of fatty obliques (love handles) completely. It's that or liposuction.  ;)

Or you could eat less which really sucks.

Or a combination thereof.





Title: Re: Oldtimer1
Post by: oldtimer1 on September 13, 2018, 08:15:09 AM
Back day:

Pulldown 1 x 17 ( I really have to up the weight. Felt a little bicep strain last time so I used a light weight. Felt no strain today)
Seated lat pull with V bar handle 1 x 14 170lbs
Dumbbell row off bench 1 x 12 85lbs
Hammer pull down 1 x 12 160lbs

Dead 1 x 4 315lbs (Really wanted to get at least 6 reps. I have to man up next time and get it.)
Weighted hyper extensions 1 x 20 25lbs plate behind head.

ab wheel roll out 1 x 25
ab machine crunch 1 x 25 95lbs

I went on the treadmill for an easy cardio day. Walked 3.8MPH. Each lap 440 yards I upped the elevation 1%. Stopped at 7% and I could have done a lot more but it was an easy cardio day. Took about 35 minutes. I always start and end with zero elevation. Hoping to get into the 170lbs range at 5'8".  Still over 180lbs. I think I'm losing some muscle and feeling a little skinny. It's all good. At this point I'm for health more than vanity. Truth be told it's pride too.


Title: Re: Oldtimer1
Post by: IroNat on September 13, 2018, 08:53:40 AM
Walking that pace is really moving fast.

Good job.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 13, 2018, 09:33:27 AM
Walking that pace is really moving fast.

Good job.

I'm pleased with my progress. Body is starting to tighten up.  One more week of workouts then I'm on vacation for a week. I guess I will just run and use the crappy hotel gym.


Title: Re: Oldtimer1
Post by: Primemuscle on September 13, 2018, 01:01:32 PM
Or you could eat less which really sucks.

Or a combination thereof.





74 years old

About 5'10" @ 169 lbs. My goal weight is 175 lbs.


Yesterday and today, my morning weight was under 170 lbs. With a medium to large frame that has carried at least 20 lbs. more much of my adult life, being under 170 is a bit unnerving. I don't have a problem with eating less except for a fear of being skinny. My waist measurement remains at 32" which is 10 or 11" smaller than my chest measurement. I may be stuck with unnecessary fat on my lower back, but I'll never give up on changing that. My glutes and quads could definitely use some added size. Maybe gravity with take care of that for me which is very unlikely.  :)


Title: Re: Oldtimer1
Post by: IroNat on September 14, 2018, 04:26:57 AM
74 years old

About 5'10" @ 169 lbs. My goal weight is 175 lbs.


Yesterday and today, my morning weight was under 170 lbs. With a medium to large frame that has carried at least 20 lbs. more much of my adult life, being under 170 is a bit unnerving. I don't have a problem with eating less except for a fear of being skinny. My waist measurement remains at 32" which is 10 or 11" smaller than my chest measurement. I may be stuck with unnecessary fat on my lower back, but I'll never give up on changing that. My glutes and quads could definitely use some added size. Maybe gravity with take care of that for me which is very unlikely.  :)

They recommend a waist half the size of your height and you are under that.

70" / 2 = 35"

Sounds like you are pretty lean.

Definitely keep as much muscle as possible and try to get more.

I'm not a doctor but I play one on Getbig.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 14, 2018, 12:43:30 PM
Delt and tri today:

Clean and press 1 x 9 reps 115 lbs. (all the way down to begin the rep)
Dumbbell lat raise 1 x 14 30lbs
Dumbbell rear delt raise 1 x 14 40lbs
delt lateral machine 1 x 11 80lbs
Dumbbell shrugs 1 x 15 95lbs

Weighted dips 1 x 10 25lbs
single dumbbell tricep extension 1 x 12 80lbs
Traditional tricep push downs 1 x 14
single arm dumbell behind the head 1 x 9 20lbs ( elbow hurt used a really light weight and moved slow)

ab coaster 1 x 35 60lbs
ab crunch 1 x 25 95lbs

Ran 3 miles doing under 9 minute miles. Calves were hurting. I will stop doing walking on an incline.  Going to use only flat for awhile.

After the work out I went down to the beach to see the waves. Ate a crap sausage sandwich that tasted so good.  Of course I saw everyone in the boardwalk bar having a beer at a dive bar with a guy playing the acoustic guitar inside. I really enjoy premium beer but hell it's the boardwalk. Bought Coors light. The waves were big. It was 72 degrees and a really nice breeze. Saw a steroided up bouncer at a bar. Just ridiculous looking.


Title: Re: Oldtimer1
Post by: IroNat on September 15, 2018, 02:59:39 AM
Saw a steroided up bouncer at a bar. Just ridiculous looking.

We know his secret... ;)


Title: Re: Oldtimer1
Post by: oldtimer1 on September 15, 2018, 01:39:07 PM
Ran a lousy mile today. Just wasn't feeling it. It's okay. Maybe a day off tomorrow will make it it a good Monday.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 17, 2018, 12:27:02 PM
Chest and bicep day:

Dumbbell flat bench 1 x 8 80lbs (all the way down. No half reps.)
Incline dumbbell bench 1 x 10 70lbs
Flat flies 1 x 14 50lbs
Dips 1 x 8 25lbs then 1 x 10 no weight (tried to go deep)

EZ bar curl 1 x 14 90lbs
Alternate DB curl 1 x 10 45lbs
Single pulley curl 1 x 15
Arnold concentration curl 1 x 15

forearm wrist curl 1 x 20 95lbs
reverse wrist ext 1 x 20 15lbs ( I use a leverage bar that is intended to work the front of the calf. I find it a perfect contraption for reverse wrist extensions)


Ab wheel roll out 1 x 25
Floor crunch feet up on bench 1 x 50 (10lbs behind head)
Pulley crunch 1 x 50

Gripper 2 x 20


I rested about 40 minutes then ran 2.1 miles on a trail. I took it easy. I think I'm making myself miserable by trying to kill it every run. This was almost pleasurable. Ran about 9:30 miles. Enjoyed the run.  I remember when I was on a walking kick. Every day I walked fast for 5 miles. Every once in a while I would sprint 100 yards or so just for fun during the walk. I looked forward to my walks instead of dreading the cardio workout. I thought I was losing fat at a rapid rate but it's huge time commitment.


Title: Re: Oldtimer1
Post by: IroNat on September 17, 2018, 01:34:26 PM
Walking/sprinting is a good way to do it. 

Do you run for weight management or for fitness/endurance?


Title: Re: Oldtimer1
Post by: oldtimer1 on September 17, 2018, 01:44:15 PM
Walking/sprinting is a good way to do it. 

Do you run for weight management or for fitness/endurance?

Both. I use to be a track athlete and I boxed for a  awhile. Nothing tells you what gassing is like than boxing. I also do it for the health reasons. It does so much. It lowers blood sugar. Lowers blood fat as in triglycerides. Lowers both visceral and subcutaneous fat. It can lower blood pressure for many. It makes your heart the most important muscle stronger. You can see this by a reduced resting heart rate that shows your heart is more efficient. It increases HDL lipids that is the beneficial cholesterol. It can make your arteries more flexible. Especially by intervals. If bodybuilders had to show their heart muscle in competition they would be running 10 miles a day. It also has a mental benefit by doing cardio. Many have felt the peace they feel after a hard cardio session.  Then again it could be like hitting yourself with a hammer. It feels so good when you stop. 


Title: Re: Oldtimer1
Post by: oldtimer1 on September 18, 2018, 06:04:26 PM
Leg day:

Dumbbell squats 1 x 12 90lbs dumbbell in each hand (These are really hard. Again don't deadlift the weight, deep squat with the dumbbells)
Hack squat 1 x 13 ( I fully bend my legs. I see most trainers putting a million plates on and barely bending their legs)
Kick back machine 1 x 12 90lbs
leg extension 1 x 15 150lbs. ( I know weight is meaningless from machine to machine. My home unit, 80lbs is heavy.)
leg curl 1 x 12 110lbs

Body weight single calf raise 3 x 12 then 1 x 50 with two legs. ( I really think I'm on to something with body weight single calf raise. Doing them 5 days a week)
Seated calf raise 1 x 17 90lbs.

Hanging leg raise 1 x 25
knee ins 1 x 25

four way neck 1 x 20 each side.

Hit the treadmill for light cardio after. Walked at 4.0 MPH for 30 minutes. Hopefully tomorrow I will do a hard 3 mile run on a non lifting day.


Title: Re: Oldtimer1
Post by: IroNat on September 19, 2018, 03:21:02 AM
I've been doing reverse calf raises (bodyweight) in my calf tri-sets.  As many reps as possible.

Gives me a nice pump in the front of the lower leg.

Standing calf raise/Reverse calf raise/Seated calf raise.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 19, 2018, 06:00:18 AM
I use this thing for the front of the calves, the tibialis anterior.


Title: Re: Oldtimer1
Post by: IroNat on September 19, 2018, 08:08:27 AM
I use this thing for the front of the calves, the tibialis anterior.

Awesome calf weaponizer!

It's logical to train both side of the calves.

I've just started doing it but it makes total sense.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 19, 2018, 08:21:00 AM
Awesome calf weaponizer!

It's logical to train both side of the calves.

I've just started doing it but it makes total sense.

It's called a DART.  It's used by a lot of runners and dancers who get shin splints. The counter to the calf is really a little muscle. I use it to prevent injury.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 19, 2018, 05:39:09 PM
Ran two miles at a 8:28 per mile pace or 7.1 MPH. I intended to do three miles but I wasn't feeling it today.  Whacked the heavy bag after for two three minute rounds. Tomorrow is back day. Canceled vacation beach plans. Driving through North Carolina with the detours sounds like a nightmare. Going to plan a two day Manhattan get away.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 20, 2018, 07:50:19 AM
Back day. No warm ups listed.

Pulldowns 1 x 12
Seated low pulley rows 1 x 14 170lbs
Dumbbell rows 1 x 12 90lbs
Hammer pulldown 1 x 12 160lbs
deadlift 1 x 5 315lbs.
weighted hyper 1 x 20 25lbs behind head

ab roll out 1 x 27
ab crunch machine 1 x 25 90lbs
side pulley twist 1 x 12 (had a pulley about waist level. Twisted each side  while standing.)

Walked 4.0 MPH for 30 minutes.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 21, 2018, 02:44:34 PM
Delt and tris:

Military press 1 x 9 115 (All the way down. No half reps.)
Dumbbell press 1 x 10 50 (again all the way down. When I began lifting in the 70's I never seen the short stroking I see today. )
Dumbbell delt lateral 1 x 12 30lbs
Dumbbell rear delt 1 x 15 40lbs
Delt lateral machine 1 x11 80lbs
Trap shrug 1 x 14 245lbs

Weighted dips 1 x 10 25lbs
Single two hands dumbbell tri seated 1 x 12 75lbs
tricep push downs 1 x 15
Single arm behind head dumbbell 1 x 10 25lbs (really weak with these. I move really slow because of elbow pain)

Ab coaster 1 x 35 60lbs
ab crunch machine 1 x 25 95lbs.

After this I went to a park and ran two miles. My GPS watch said I averaged 8:44 miles. I came home and took the wife out to lunch. Had too many beers. I am right on the brink of breaking 180lbs into the 170's and I'm thinking this burger and beer fest is going to hurt it. Planning a vacation for next week. I don't think I will lift.  I will just run. Haven't found a destination. Thinking South beach, Florida.  My South Carolina vacation planned was ruined by the hurricane.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 22, 2018, 02:37:05 PM
Walked 5 fast miles on a trail as a recovery cardio. I was going on vacation to South Carolina but the Hurricane changed that. Now I'm going to South Beach Miami. Might take a week off of lifting and just run for a week. Just looked at the hotel gym. The dumbbells look like they go up to 35lbs. I have been lifting for many months without a break. Maybe taking off a week will do me some good.


Title: Re: Oldtimer1
Post by: IroNat on September 22, 2018, 03:11:04 PM
Walked 5 fast miles on a trail as a recovery cardio. I was going on vacation to South Carolina but the Hurricane changed that. Now I'm going to South Beach Miami. Might take a week off of lifting and just run for a week. Just looked at the hotel gym. The dumbbells look they go up to 35lbs. I have been lifting for many months without a break. Maybe taking off a week will do me some good.

A week off is good for the brain and body.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 25, 2018, 05:57:02 PM
On vacation in Miami. The hotel gym is about 12 feet by 12 feet. Has three elipitcals. Dumbbells to 25lbs. One multipurpose all in one machine. I went in there today and there is this big Cuban working out.  He barely spoke English. I started doing pulldowns then switched to machine benches. We were practically hitting each other working out. I took the 25lbs dumbbells and did two sets of  delt presses. I didn't count reps. I just kept doing them till my neck started giving me grief. I think I was up to 20 plus reps. Finished with concentration curls and one arm triceps behind the head. The gym would have been better if they had something like power blocks.  It would have taken less room than a mini rack of 5 to 25lbs dumbbells. I live in a decent sized house. When the time comes to down size  I might get rid of most of my equipment and go to a  minimalist approach to training.  Do we really need four different bicep exercises?  

After the mini lifting session I went for a run. I noticed everyone running on the Miami boardwalk looked like they were in slow motion when I first arrived. I wondered what was going on?  I started running on the board walk. It was about 90 degrees and very humid. I started off at a good clip and soon found myself running like a slug from the intense heat. Now I know why they are all running like slugs. I was so delirious when I got to my hotel and I couldn't find my room. Had to go to the front desk to ask them where my room was? Once in the room I felt ill for about an hour.  After a lot of water we went down to the ocean. I stayed in the water for about two hours. Even though it was warm for the ocean it was cooling. Gave a homeless man $10 bucks and he got me two coconuts. He pulled out a really sharp blade and cut the tops off. I think the potassium from the coconut water did me good. Wonder what nearby tree he got them from?

The women down here are amazing. So many South Beach women look like legit professional models. Seen some hot cars like Ferrari's and Bentley's.  Most of the tourist here are from Europe. Fucken restaurants add the tip right into the bill without telling you. That just isn't done in NY or NJ.  They also have a waitress service fee. Really? A fee to have a waitress?  I asked about it and they said Europeans don't tip so that's why we do it. I told him if you do it you should inform the people so they don't double tip. He smiled knowing they caught plenty of people getting duped. I'm getting sick of tipping people left and right. Checking into the hotel a skinny pole of a man grabbed my wife's suit case and walked us to our room despite me telling him I will carry my wife's bag. Reluctantly gave him a tip but soon I'm getting tired of it. Learned quick everyone in Miami thinks they deserve a tip. Can't tell you all the ridiculous examples.

Tomorrow I will try to workout again here. If I don't post anymore it means I dropped dead running. I've been drinking to much alcohol  here too.  Going to give serous thought to cutting alcohol way down once I get home. I don't think I drink excessively but it's beginning to hurt my training. I think my cardio would go much better without it. I know when I was in track in college my times started to go down with the amount of fun party times I was having. Now almost 60 the alcohol in smaller quantities is doing the same thing.


Title: Re: Oldtimer1
Post by: IroNat on September 26, 2018, 04:29:02 AM
That tipping thing is BS.

I hate that.

Anywhere you go nowadays on vacation everybody is trying to get into your pocket.

They gouge you.  It's ridiculous.

It's the service economy.





Title: Re: Oldtimer1
Post by: oldtimer1 on September 27, 2018, 04:37:13 PM
Went into the little hotel gym today. Of course no squat racks and the dumbbells are a joke. I had to work legs. I remember Wilf Sylvester won the 1975 short class Universe in Africa. He used in the past conventional methods of squats and hack squats.  For this win he used body weight squats along with leg extensions and leg curls. I decided to use body weight squats. I didn't go about it like cross fit guys where they drop like rocks ballistically using half reps exploding up trying to beat others on time. I used a moderate cadence going all the way down. I kept a rhythm. At 50 reps my thighs were on fire and I was breathing like a race horse. I've been on a dumbbell squat kick lately but when I use a barbell I use between 225lbs and 275lbs. Much lighter than my youth but not a joke weight I guess. Let me tell you body weight squats kicked my ass. I would like to see a power lifter use FULL range body weight squats with a moderate cadence and see how many reps they could get. My legs are sore now. I obviously did something right.

Random thoughts about my vacation in Miami. In Miami the string up the butt bathing suit is very popular with the women here. It's a beautiful thing. I had a burger in a place and they gave me the bill. Appetizers I never order were on the bill. I had him take it off.  Tired of the Miami screw. The Miami screw is everywhere. In another restaurant I had a seafood paella and they said it came with lobster. It came out with four crayfish tails.  Another bar said it was $9 for a beer. I gave the bar tender a $10. Never gave me the dollar. I walked out and left nothing on the bar for a tip. I think in many decades I never left a bartender a tip. Fuck him. Got a hair cut at a Cuban barber shop.  The barber cutting my hair didn't speak English. I had to do some gymnastics to get him to understand what I wanted. In the end he did an meticulous job. While I was getting a hair cut all the barbers and customer ran to the window. Turns out it was a  fine girl with tight jeans was walking by with a hot big ass.   My wife was sitting there waiting for me and the whole barber shop didn't care. LOL.  I've been buying coconuts from two guys that I think are homeless on the boardwalk for the coconut potassium water. He told me today I earned two free coconuts tomorrow. Yes!

Can't wait to get back to working out proper. Going to make some changes. I am not a bodybuilder. I have never referred  to myself as a bodybuilder. I am a guy that works out and I work out hard. I was an athlete at one point in my life. I think because of my obsession with bodybuilding I lost my way. I don't do enough cardio. My diet is garbage. I drink too much beer. I lift too heavy instead of realizing the incredible value of body weight exercises. You can reduce a weight room warrior to tap out with a hard body weight routine.

  I remember an experience I had when I was working. In Asbury Park, NJ during this time was  a poor black run down town. Now it's a rich gay town but I digress. In a broken down children's play ground was a group of black men working out. They were doing pull ups, dips, body weight rows, body weight squats, jumps and other stuff. The black guys were ripped, muscular and in serious athletic shape. The next town over  the rich town of Bradley Beach was an incredible bodybuilding gym. They had everything you could imagine. Inside were a bunch of out of shape guys with a few odd examples of in shape guys. I think as bodybuilding fans we sometimes miss the forest for the trees. The body part split training isn't athletic based. It's cosmetic for the most part even though I practice it.

Anyway, tomorrow I fly home. I need a vacation from my vacation.


Title: Re: Oldtimer1
Post by: IroNat on September 27, 2018, 04:49:07 PM
I don't understand why you think you don't do enough cardio?

You run all the time.

Bodyweight training is good but you will lose strength.  That's the drawback with it.

It's endurance training.  It's good though if you are ok with that.

They called Jack LaLanne "Mr. Endurance King".  He always did high reps.


Title: Re: Oldtimer1
Post by: oldtimer1 on September 28, 2018, 09:47:35 PM
I don't understand why you think you don't do enough cardio?

You run all the time.

Bodyweight training is good but you will lose strength.  That's the drawback with it.

It's endurance training.  It's good though if you are ok with that.

They called Jack LaLanne "Mr. Endurance King".  He always did high reps.

True you might lose one rep strength. Is that important in athletics? I feel power is more important than strength. Many guys can bench 400lbs but if you watch them hit a heavy bag they hit it like a girl because they have no power.  They can't release their strength quickly. Same with some heavy deadlift guys. You would think their vertical leap and 60 meter sprint speed would be amazing but often it's as if their strength is good for dead lifting only. No, I'm not against benching or deadlifting. Too much to type about the subject.  Strength is closely tied to power but it's a separate entity.  I believe in body weight training. I've just seen too many animals in grappling and boxing that do nothing but body weight exercises and no opponent would consider them weak.  Lifting is a valuable attribute to being a better athlete but there are more than one way to skin a cat. I think adding push ups, burpees, mountain climbers, chins, dips, body weight squats, body weight rows and jumps is a great addition to any exercise program that emphasizes lifting.

Back home from Florida. I have to dry out from the daily beer.  I worked hard to lose 10lbs and now I'm afraid to get on the scale after this week.  Back to the grind of going to work and working out next week.

Regarding cardio I really think I do best with it when I get at least 5 days a week in. Again, I'm not a bodybuilder.  It's important to me to have a big gas tank. I also think it's healthy to do a lot of cardio. I don't do volume when I lift and cardio is a different animal physically.


Title: Re: Oldtimer1
Post by: IroNat on September 29, 2018, 03:30:15 AM
Usually when I get discouraged with my training it's because I am over-training.  

Doing too much takes a toll physically and mentally.

It's not necessary to beat yourself up.

You went on a week vacation but you still trained.  Why didn't you take the week off to recover?

It's not just the body that needs to recover but also the brain.

It's like being an addict.  Exercise becomes an addiction.  Endorphins. 

Moderation in all things, including moderation.





Title: Re: Oldtimer1
Post by: The Scott on September 29, 2018, 04:16:38 AM
Usually when I get discouraged with my training it's because I am over-training.  

Doing too much takes a toll physically and mentally.

It's not necessary to beat yourself up.

You went on a week vacation but you still trained.  Why didn't you take the week off to recover?

It's not just the body that needs to recover but also the brain.

It's like being an addict.  Exercise becomes an addiction.  Endorphins. 

Moderation in all things, including moderation.





This ^.  I'd say something more but there's really nothing more to be said!


Title: Re: Oldtimer1
Post by: oldtimer1 on September 29, 2018, 02:21:23 PM
I trained but it was really a bit of a joke.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 01, 2018, 11:25:01 AM
Clean and press 2 x 6 135lbs. (Tried not to lean back. I didn't want to do a standing incline press)

Pulldown 2 x 10 (very little lean back)
Seated low lat pull with a V handle 2 x 12 170lbs (all the way out and all the way in)
Single dumbbell row off a bench 2 x 10 85lbs
Hammer strength pulldown 2 x 10

Dumbbell incline chest press 2 x 8 75lbs (all the way down. No partial reps)
Hammer incline 2 x 8 225lbs (Shoulder was bugging me)
Flat flies 2 x 10 50lbs
Machine flies 2 x 10 100lbs (I have to stop doing these. My shoulder was killing me)
Push ups 1 x max

Ab wheel roll outs 2 x 23 (some reps diagonal.)
Ab machine crunch 2 x 20 100lbs

Some observations. Two guys pushing some serious weights benching. I noticed with their big barrel chests the bar has a short way to go from chest to lock out. The rules of physics say the traveled distance with a given weight is the amount of work achieved. These guys pushing a bar 12 inches isn't the same as a guy pushing the same  weight 18 inches. I have nothing against the bench. I just think it's way over rated to predict a person's true strength.

I am a strong believer in doing an exercise in the hardest way possible and not the easiest. Full range of motion, smooth cadence and thought to what muscles you are training go further than trying to shift up a heavy weight.


Title: Re: Oldtimer1
Post by: IroNat on October 01, 2018, 11:37:46 AM
Some observations. Two guys pushing some serious weights benching. I noticed with their big barrel chests the bar has a short way to go from chest to lock out. The rules of physics say the traveled distance with a given weight is the amount of work achieved. These guys pushing a bar 12 inches isn't the same a guy pushing a weight 18 inches. I have nothing against the bench. I just think it's way over rated to predict a person's true strength.

I am a strong believer in doing an exercise in the hardest way possible and not the easiest. Full range of motion, smooth cadence and thought to what muscles you are training go further than trying to shift up a heavy weight.


Agreed.  Some guys definitely have an advantage with their structure.  Better leverage.

The arching technique is ridiculous also.

This also applies to other lifts though.

Some people are built for handling heavy weights.  Like plowhorses.  Some people are racehorses. 

Most great bodybuilders are light boned.  Drugs allow them to add the mass to look heavily muscled.







Title: Re: Oldtimer1
Post by: oldtimer1 on October 02, 2018, 09:10:02 AM
Really bad run today. I think I'm too sunburned and to full of residual alcohol (lol).  Tried to do a 5 mile run on a sunny boardwalk. Even went out slow. I only got 2.8 miles before I started walking. I walked a block and sprinted a block to get back to my car.

I got on the scale today and lost another pound. I'm shocked. My week's vacation was a beer drinking fest. Truth be told I ate two small meals a day with little to no snacks. I'm 180lbs. On the cusp of breaking into the 170's.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 03, 2018, 11:08:57 AM
Leg:

Leg Press 2 x 12 four plates a side (complete bend of my legs. None of this shallow range of motion ego crap with a million plates)
Dumbbell squats 2 x 12 80lbs ( Upright back and ass all the way down. No deadlifting of the dumbbells)
Stiff leg deadlift 2 x 6 205lbs
leg extensions 2 x 20
standing leg curls 2 x 12

Single dumbbell side bends 1 x 15 90lbs
Hanging straight leg raises hanging 2 x 23
Lying hip ups 1 x 25

Leg press calf raise 2 x 25
seated calf raise 2x 15 90lbs
tibelalis anterior 1 x 20 15lbs

Neck 4 way with a neck helmet.

Ended with a couple of Jack La Lanne crazy faces. Heard a voice in the back of my brain my mother saying my face will freeze like that. I ended the workout.  Won't be doing them again.  ;D

Gym Observations: None really. I did this workout in my basement gym.  When ever the music stunk I changed it. Satellite radio is great. The commercial gym I train in has constant 70's rock. Nothing wrong with that but the guy pays for satellite radio and over 100 channels. I asked him about this and he said he's tired of the arguments concerning channel choice. It's 70's rock and fuck you.

I think this week might be the week I go under 180lbs.  Looking thin. I wonder if I can get to 170lbs. I guess I'm dreaming. When I was a college sprinter and I boxed I was between 155lbs and 165lbs. I know that is a complete fantasy at this point of the game. I just want to dip under 180lbs then maybe I will go for a new goal.


Title: Re: Oldtimer1
Post by: IroNat on October 03, 2018, 12:26:52 PM
Nice workout.

Cool neck helmet.

No reason you can't get to 170 if you want to.





Title: Re: Oldtimer1
Post by: oldtimer1 on October 03, 2018, 07:12:20 PM
Nice workout.

Cool neck helmet.

No reason you can't get to 170 if you want to.





Got my neck helmet from the old Ironman magazine. Bought it maybe 40 years ago. It's beat up to hell but it still works.


Title: Re: Oldtimer1
Post by: IroNat on October 04, 2018, 06:41:29 AM
Got my neck helmet from the old Ironman magazine. Bought it maybe 40 years ago. It's beat up to hell but it still works.

Just like us.  ;)


Title: Re: Oldtimer1
Post by: oldtimer1 on October 04, 2018, 09:34:04 AM
Ran 3.1 miles today. Started with a 8:50 mile. Next was a around a 8:30 mile. Last was under 8:15 mile. I went to the gym for some heavy bag work.  My legs were really shot and sore from yesterday's leg workout. Tomorrow a delt and arm day. Haven't drank in 7 days. Yes, I want a cookie for that.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 05, 2018, 09:01:53 AM
Getting a little tired of keeping this log here. Trained delts and arms today.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 08, 2018, 11:56:33 AM
Back and chest:

Pull down with MAG bar 2 x 10 140lbs (upright back and all the way down and up. Very slight lean back. I see guys doing these leaning so far back and not pulling the bar all the way down with a million pounds. Almost looks like a row.)
Cable row with V handle seated 2 x 12 170lbs
T rows 2 x 10 (I hardly ever do these. The gym has a machine contraption set up for these. )
Hammer pulldowns 3 x 10 (Worked in with this big emergency room doctor. He kept telling me to up the weight. My form got sloppy)

Flat Dumbbell bench 2 x 8 80lbs (All the way down)
Incline dumbbell bench 2 x 8 70lbs (All the way down)
Flat flies 2 x 10 45lbs
Pulley cross  flies 2 x 10 ( I never do these. Mixed attitude about doing them again)
Push ups 1 x max. ( My pecs were so shot I barely got 20 reps. Maybe those pec cross overs are hitting the mark)

Deadlifts 2 x 4 300lbs 1 x 1 325lbs (At  my age I like to do these at the end of the workout. I feel it's safer. I'm warmed up and prefatigued so light weights feel heavy.)
Weighted hypers 2 x 15 25lbs plate behind head

Ab wheel roll outs 2 x  25
Ab machine crunch 2 x 23 90lbs.

Finished workout stretching my shoulders. Think I over did it. My shoulders instead of feeling better are screaming. Stretching has to be gentle and not forced.


Title: Re: Oldtimer1
Post by: IroNat on October 09, 2018, 03:03:35 AM
I always did deadlifts last too.

Kind of makes sense as they tire your back out so much.  Then your back is too fatigued to do anything else.

How could you do deadlifts first and then do squats?  Yet, I've seen routines posted doing just that.



Title: Re: Oldtimer1
Post by: The Scott on October 09, 2018, 04:41:19 AM
I always did deadlifts last too.

Kind of makes sense as they tire your back out so much.  Then your back is too fatigued to do anything else.

How could you do deadlifts first and then do squats?  Yet, I've seen routines posted doing just that.



I need to start deadlifting again.  My son did a 20 rep set on Sunday at the END of our workout.  He is just starting weight training.  I couldn't convince him when he was a teenager but now he is very enthusiastic and it's nice for me to have someone to train with a couple of times a week!

I think a 20 rep set would be ideal for me.  It may not be heavy at the start of the set but it will get there. ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on October 09, 2018, 06:42:58 PM
Ran two miles in the park. First mile was 8:30 minute pace (7.1 MPH) and the second mile I picked it up a bit in 8:15 minute pace (7.3 MPH). I know the speed from my GPS watch.  In NJ it's a beautiful time to run now. Low 70's weather and partly cloudy. The coolness won't last and before I know it I will be wearing hats, gloves, and sweat suits. I will enjoy it while I can.

Hit the heavy bag for two rounds. I have no intentions of ever getting in the ring again. One bad mistake I have is I sometimes forget to keep my hands up and move my head. The bag doesn't hit back so it's easy without sparring to fall into bad habits.

I'm always thinking about new ways to train. It's important to me to increase my gas tank and I think lifting heavy instead of making a moderate weight heavy through limited rest  between sets might be a mistake interfering with increasing  my running. I always heard it referred to East coast and West Coast training. Many in the early 80's used this term in the gyms I frequented.  The common thought was most on the east coast lifted heavy and took a long time between sets. On the east coast they used moderate weights but did set after set with limited time so they were always in motion.

 About 12 years ago I badly damaged my arm and had to have it surgically repaired. I had to take 4  months off of lifting and when I returned it was baby weights like benching with the bar at first and other really light lifts.  I remember at about 5 months I was lifting twice a week with a whole body routine. I did the reps super slow and light gaining back my strength.  One thing I could do was cardio. I felt great. Almost like I was a kid again. I would run with guys who were pure runners who never lifted and  I could keep up with them. Sub 7 minute miles were effortlessly put together. I might be delusional but I'd like to get back there but with lifting added to the mix.  


Title: Re: Oldtimer1
Post by: oldtimer1 on October 09, 2018, 06:44:03 PM
I always did deadlifts last too.

Kind of makes sense as they tire your back out so much.  Then your back is too fatigued to do anything else.

How could you do deadlifts first and then do squats?  Yet, I've seen routines posted doing just that.



I would never do deadlifts and squats on the same day.


Title: Re: Oldtimer1
Post by: IroNat on October 10, 2018, 02:27:10 AM
I would never do deadlifts and squats on the same day.

I did them on the same day all the time but always deadlifts last.

Deadlifts as a finisher in a full-body workout




Title: Re: Oldtimer1
Post by: oldtimer1 on October 10, 2018, 11:46:09 AM
Trained legs today.  I finished with something I tried on vacation. After the usual squats, hacks, leg extensions, leg curls, calves, neck and abs I did free hand squats. I did 50 full range medium cadence no weight squats. I didn't do them Cross fit style where they drop like a rock ignoring the negative and popping up ballistically because they are racing the clock to get their reps in. I did them nice and smooth. When I hit 50 reps my legs were pumped. I also did them deep. No half reps.

What put the idea in my head is the short class 1975 Mr. Universe Wilf Sylvester. Earlier in his bodybuilding career he did the usual barbell squats and hacks with the rest. For his 1975 win he used 400 reps of no weight free hand squats. He supplemented the body weight squats with the usual leg extensions and leg curls. In the article I read he said he found these ripped up his thighs.  While I'm not giving up using weights for my legs I have only positive things to say about the free hand squats. They will make you breath like a race horse. My knee was sore doing my dumbbell squats today and hacks. When I did the free hand squats what ever tweak I had in my knee seemed to work itself out. 

There is gold in bodyweight movements. They will make you a better athlete,  improve your health and even make you a better fighter if you are into that.


Title: Re: Oldtimer1
Post by: Obvious Gimmick on October 10, 2018, 04:38:49 PM
I did them on the same day all the time but always deadlifts last.

Deadlifts as a finisher in a full-body workout



when I was doing a 5x5 routine I would but it wasn't worth it. Couldn't go heavy and I'm a total insecure glory lifter  :-\


Title: Re: Oldtimer1
Post by: oldtimer1 on October 11, 2018, 08:43:32 AM
Cardio day: My knee was hurting so I kept the intensity down. I did 8 x quarter miles. When I normally do quarter mile intervals I rest a 220 yards at a fast walk. Today because of my sore knee I walked a quarter mile in between sets. Made the  work out too easy. I have to increase the speed if I'm resting that long between sets.

1 x  7.5MPH
2 x  7.8 MPH
2 x  8.0 MPH
2 x   8.2 MPH
1 x  10.0MPH

Hit the heavy bag for a couple of rounds. If this isn't upper body cardio I don't know what is?


Title: Re: Oldtimer1
Post by: oldtimer1 on October 12, 2018, 09:58:28 AM
Delt and arms:

Dumbbell standing delt press 2 x 10 55lbs (all the way down. I find if I do any kind of delt press sitting it turns into a incline pec press)
Dumbbell delt laterals 2 x 10 30lbs
Machine delt laterals 2 x 10 80lbs
Machine rear delt 2 x 10 80lbs
Dumbbell shrugs 2 x 15 90lbs

Weighted dips 2 x 10 25lbs (all the way down)
Two hand single dumbbell behind the head tricep 2 x 10 80lbs(all the way down)
Rope tricep 2 x 12
Single dumbell tricep 2 x 12 25lbs (tried to do these strict)

Alternate dumbbell curl 2 x 8 45lbs
scott barbell curl 2 x 10 (used a light weight. A little scared of these with my surgically repaired arm)
concentration curl 2 x 10 25lbs

forearm wrist 2 x 25 95lbs
reverse pulley curl 2 x 10

ab wheel roll out 2 x 25
Hanging leg raise 1 x 25
Knee in sitting on bench 1 x 25


Title: Re: Oldtimer1
Post by: IroNat on October 12, 2018, 10:18:49 AM
Very nice workout.



Title: Re: Oldtimer1
Post by: oldtimer1 on October 13, 2018, 10:53:31 AM
Today I set my alarm for an early run before work. The alarm went off and I turned it off. Nope, not working out today.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 15, 2018, 08:52:34 AM
This week I'm just doing one set to failure. Today was Chest and bicep.

 I really stuck my foot in my mouth in the gym today. The owner was training this really cute blonde. Walking by them I heard him say something about a bar and work.  I saw her later and asked her what bar she worked in?  She replied, " I don't work in a bar."  Told her I could swear I heard you and the owner talking about a bar and going to work. Later it hit me in my hang over fog that the owner was talking about a BAR-bell and the work was the effort. I tried to explain my mistake but she was on a cardio machine. Doh!!!


Title: Re: Oldtimer1
Post by: IroNat on October 15, 2018, 10:08:58 AM
This week I'm just doing one set to failure. Today was Chest and bicep.

 I really stuck my foot in my mouth in the gym today. The owner was training this really cute blonde. Walking by them I heard him say something about a bar and work.  I saw her later and asked her what bar she worked in?  She replied, " I don't work in a bar."  Told her I could swear I heard you and the owner talking about a bar and going to work. Later it hit me in my hang over fog that the owner was talking about a BAR-bell and the work was the effort. I tried to explain my mistake but she was on a cardio machine. Doh!!!

Actually it's a good opening line.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 16, 2018, 06:06:06 PM
Woke up today with a bad cold. Debated whether I would work out. It's leg day. I decided to train doing one work set per exercise after warm up. Trained everything hard and what is heavy for me except squats. Felt virus plagued so I did strict slow set to a 15 rep failure. Only used 185lbs but I tried to do a slow mo rep cadence. Kind of embarrassed to use that light a weight but I made the weight heavy by going slow and deep. I heard from someone watching Tom Platz train in his prime he was using just 135lbs in the bench after pre exhausting with flies. I'm sure he could bench good numbers in his prime but it just goes to show even a pro can make  a light weight "heavy."

Cardio due to the virus will be just walking. I will do a fast paced walk for 5 miles. Hopefully that will give me cardio without exhausting me.


Title: Re: Oldtimer1
Post by: IroNat on October 17, 2018, 04:28:51 AM
Woke up today with a bad cold. Debated whether I would work out. It's leg day. I decided to train doing one work set per exercise after warm up. Trained everything hard and what is heavy for me except squats. Felt virus plagued so I did strict slow set to a 15 rep failure. Only used 185lbs but I tried to do a slow mo rep cadence. Kind of embarrassed to use that light a weight but I made the weight heavy by going slow and deep. I heard from someone watching Tom Platz train in his prime he was using just 135lbs in the bench after pre exhausting with flies. I'm sure he could bench good numbers in his prime but it just goes to show even a pro can make  a light weight "heavy."

Cardio due to the virus will be just walking. I will do a fast paced walk for 5 miles. Hopefully that will give me cardio without exhausting me.

That time of year for colds, etc.

Hope you recover quickly.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 17, 2018, 01:24:17 PM
That time of year for colds, etc.

Hope you recover quickly.

Thank you. Today I walked for almost 5 miles. Felt okay while walking then crashed when I got home. I really suspect I got this from the gym. I think about the hundreds of people that picked up a dumbbell before me or touch any other handle. It's like shaking hands with hundreds of guys a week. My recent commercial gym thing has only been going on for under 3 years. When I worked out at home I never got the amount of colds that I get now.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 18, 2018, 07:55:30 AM
Trained back: No warm ups listed. Sometimes I skipped the warm up.

Mag grip pulldowns 1 x 15 ( I won't list the weight. It's one of those exercise that if you lean back with partials anyone can handle sick weights. I try to stay mainly up right with full extension and full contraction touching my upper chest)
Low V Handle seated pulley lat row 1 x 14 180lbs (All the way out and all the way in.)
One arm dumbbell row off a bench 1 x 11 95lbs
Hammer pulldown 1 x 11

Dead lift 1 x 6 315lbs
Weighted hyper back extension 1 x 20 25lbs (25lbs plate behind my head)

Ab wheel 1 x 30
Machine ab crunch 1 x 30 100lbs

I believe in form over weight. I don't claim to be a Hercules. Having said that so many are delusional. They do limited ranges of motion with a ton of weight. It's always better in my opinion is a full range of motion with a moderate cadence of rep speed. Pay attention to the negative. For example I'm sure if I did a big lean back with the pulldown and stopped the positive 6 inches from my chest I could increase the weight I use by 50lbs or more. Better to sit up right with a slight lean back while going all the way down and up. Then again weight lifting will never be rocket science. Both intelligent and dopey trainers have gotten good results doing what ever they feel like.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 19, 2018, 11:07:19 AM
Trained delts and triceps:  Used one set to failure.

Press behind the neck. Warmed up with 115 then 125lbs. Then my shoulder screamed. Nope not doing that again. They use to be a favorite of mine.
Military press 1 x 9 115lbs (cleaned the weight and went all the way down to the clavicles.)
Delt lateral raise 1 x 14 30lbs
Machine laterals 1 x 12 80lbs
Rear delt machine 1 x 11 90lbs
Barbell shrugs 1 x 14 250lbs

Weighted dips 1 x 11 25lbs (went deep)
single dumbbell two hands 1 x 12 80lbs
Tricep push downs 1 x 15
Rope push downs 1 x 12 90lbs
One arm dumbbell tricep behind head 1 x 12 25lbs

Ab coaster 1 x 35 60lbs
Ab crunch machine 1 x 25 90lbs

I don't understand why I don't understand I'm not a kid. I can't bench with a bar anymore. I can't do the press behind the head. I have to be grateful that for some reason I can punch with my bad shoulder. I can do the military press and also with dumbbells. So I bench with dumbbells. Not a bad thing.

Seriously considering using volume so I can use less intensity so I can run more. I know I can dig it up but a University's exercise physiology wanted to know the calories burned for a high intensity Nautilus circuit. I believe 12 exercises were used with one set to failure. The calories used was under 125 calories if my memory serves me. The equivalent of walking fast for a little over a mile. I would imagine a volume routine would burn a hell of a lot more. If anyone is seriously interested I can cite the study but I would have to dig through my articles.


Title: Re: Oldtimer1
Post by: IroNat on October 19, 2018, 04:56:01 PM
Exercise does burn calories but it's much more efficient to just eat less.

Exercise for health, strength and fitness.

Manage caloric intake for weight control.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 19, 2018, 05:59:43 PM
Exercise does burn calories but it's much more efficient to just eat less.

Exercise for health, strength and fitness.

Manage caloric intake for weight control.

I believe exercise causes calories to be burned after the exercise is finished. Some would say this is bro science. I say this because I have lost weight far out of proportion to the calorie count of the exercise. Many have the same empirical experience. I have seen guys lose weight rapidly running 3 miles a day when the caloric cost doesn't equal the math of the amount of weight lost. I think we are way behind in knowledge in exercise science. I often heard a pound of fat is 3500 calories. Using that standard the math doesn't work out for weight loss concerning working out. Ideally of course both diet and exercise should give the best results. You have many swimmers and runners that eat way out of  portion to what they weigh.


Title: Re: Oldtimer1
Post by: IroNat on October 20, 2018, 02:34:57 AM
I believe exercise causes calories to be burned after the exercise is finished. Some would say this is bro science. I say this because I have lost weight far out of proportion to the calorie count of the exercise. Many have the same empirical experience. I have seen guys lose weight rapidly running 3 miles a day when the caloric cost doesn't equal the math of the amount of weight lost. I think we are way behind in knowledge in exercise science. I often heard a pound of fat is 3500 calories. Using that standard the math doesn't work out for weight loss concerning working out. Ideally of course both diet and exercise should give the best results. You have many swimmers and runners that eat way out of  portion to what they weigh.

Exercise does burn calories but it's much more effective to just eat less.

Keep exercising by all means but you can't outrun a bad diet.


Title: Re: Oldtimer1
Post by: IroNat on October 20, 2018, 03:08:33 AM
Trained delts and triceps:  Used one set to failure.

Press behind the neck. Warmed up with 115 then 125lbs. Then my shoulder screamed. Nope not doing that again. They use to be a favorite of mine.


It's annoying when people give advices (because we know it all since we've been training for 40 years!) but here's my 2 cents.  

Regarding bench pressing and behind neck presses (or any movement you that you have trouble with from previous injury).

Start really light.  Just the bar or no weight on a machine.

Do your 8-10 reps or whatever.

Add weight VERY gradually over several weeks and months to allow your muscles and connective tissues to strengthen and gain flexibility.  Add only a few pounds at a time.

Example:

Week 1 and 2 - Empty bar
Week 3 and 4 - Empty bar + 2.5 to 5 lbs.
Week 5 and 6 - Empty bar + 5 to 10 lbs
Etc.

Warm up gradually.  Add weight during warmup sets in jumps of no more than 10% of your max.  If your max is 250 in the squat then add weight each warmup set no more than 25 lbs.  Even less if needed.  Yes, you will need to do more warmup sets.  

The introduction of a new movement to a routine requires a period of adaptation to prevent injury.  When you get older this seems to be even more important.  If you haven't done behind neck presses in a year, start very light.

My elbow problem resulted from doing an exercise I hadn't done in years using heavy weight.  Result: injury!  The connective tissue couldn't handle it.  What I should have done is used light weight for a week or two before going heavier.  Dumb!
  
Regarding diet and exercise in general...

It's easier to skip the second helping of fried chicken or the second beer than have to spend an hour or two on the treadmill walking it off.  You can still spend an hour on the treadmill if you want to (because you just really love the treadmill or you are addicted to the endorphin rush) and then you'll lose weight if that's your goal.  Or you could rest, recover and read a book.  Growth only occurs during rest right?

Excessive exercise doesn't significantly increase your life span.  It can improve your quality of life (as long as you enjoy exercising) but you have to weigh that against the time you spend exercising that you could be doing other things you may also enjoy.  If you love exercising then do that.





Title: Re: Oldtimer1
Post by: oldtimer1 on October 20, 2018, 12:03:27 PM
Ken Cooper the researcher into Aerobic exercise said regarding health and life expectancy it's a bell curve. Exercise improves health and life expectancy but too much doesn't. He once said anyone who runs more than three miles a day is going it for something other than health.

My personal views is that it decreases risk factors and improves health. It's not a cure all.  While I believe both strength and cardio training is important no one can deny the health benefits of cardio. Just thinking of a few.

1. Decreases blood fat as in triglycerides.
2. Lowers visceral fat responsible for metabolic diseases and heart disease
3. Lowers subcutaneous fat.
4. Lowers your resting heart rate showing you made your heart muscle stronger.
5. Increases High density lipids the ones you want high
6. Increases red blood cells
7. Lowers blood pressure in many
8. Lowers blood sugar
9. Makes your arteries more flexible
10. Increases bone density with running and walking

I could add to that list. Maybe I will make a list for strength training. The most important factor will always be genetics. We all know someone that lived to be 85 but were sickly and weak for 30 years. That's not some thing to aim for.

IroNat you are right. You can't out work a bad diet. I have to stop typing. Going out for dinner at this outrageously good family Italian restaurant. I'll diet Monday.  ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on October 22, 2018, 10:40:56 AM
Took the whole weekend off. Beginning to think I'm a binge drinker. This whole weekend was a drink fest. Parties and an overnight casino trip.


Title: Re: Oldtimer1
Post by: IroNat on October 22, 2018, 12:04:49 PM
Took the whole weekend off. Beginning to think I'm a binge drinker. This whole weekend was a drink fest. Parties and an overnight casino trip.

Nowadays everything has a name, a "condition".

In the old days you just went out and got blasted on the weekends.  Now it's called "binge" drinking.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 22, 2018, 04:31:16 PM
Nowadays everything has a name, a "condition".

In the old days you just went out and got blasted on the weekends.  Now it's called "binge" drinking.

So true.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 23, 2018, 08:28:24 AM
Trained Back and chest: I wasn't going to change things up this week but truth be told I drank like a fish this weekend. Just going to stick with what I'm was doing last week. Surprisingly I had a good workout today. Maybe because I didn't run for almost a week.  I do lose some strength when I run too much.

Did four exercises for back and chest respectively. Two work sets per exercise to close to failure. After doing 8 exercises I did some deadlifts. Prefatigued I only used 300lbs for two sets of four. Finished with one rep of 320lbs. I bet fresh I could get up to around 400lbs. No big achievement but considering my age and that I lift for fitness not specializing in power lifting I'm good with that.

I was on facebook and found a guy I competed against in power lifting around 1977.  He has never stopped competing.  He's about 5 years older than me so he's about 65. He puts up some good numbers for a light weight. I quickly lost interest in power lifting but he has never lost interest. He was the NJ State champ as a light weight. Back then if memory serves me no one used cheat shirts and squat suits.  


Title: Re: Oldtimer1
Post by: IroNat on October 24, 2018, 06:25:52 AM
You're lifting some good numbers.



Title: Re: Oldtimer1
Post by: oldtimer1 on October 24, 2018, 11:50:03 AM
Ran 5 miles today excluding a quarter mile warm up and quarter mile cool down so 5.5 miles. I ran slow but I'm happy I got it in. Did some heavy bag work after. Each mile I ran faster than the last. My damn music player broke. Running facing a wall listening to the commercial gym house music was awful.  The guy set up the TV's way above eye level if you're on the treadmills. They are set up for the bikes and ellipticals in the rear.

 


Title: Re: Oldtimer1
Post by: oldtimer1 on October 25, 2018, 06:37:38 PM
Leg day:  My legs were sore from running five miles the day before.

Dumbbell squats 12 x 12 85lbs in each hand with straps (Again upright back and sinking it taking the ass all the way down. I don't deadlift the weight)
Stiff leg deadlift 1 x 6 205lbs
Glute kick back machine 2 x 12 80lbs (One of the hardest exercises going)
Leg extensions 2 x 12 150lbs
Leg curls 2 x 12 100lbs
Body weight squats free hand. 1 x 50 ( deep and moderate cadence. Really good pump. I think these are a fantastic finisher)

Standing calf machine 2 x 12 180lbs ( I hesitate putting weight down with machines because every machine is different. 180lbs in this commercial gym is heavy. In my home gym I have two standing calf machines. One I use 325lbs and the other 145lbs is heavy. So pick a weight 180, 325 or 145.
Seated calf 2 x 15 90lbs (beginning to think I can do a better movement meaning better range of motion if I use less weight. Might use 10lbs less next time.)

4 way neck machine 2x20. (Not sure but I think this might be an early Nautilus machine. It's repainted white. No markings on the machine but it has the Nautilus cam)

Ab coaster 1 x 37 60lbs.
Ab crunch 2 x 22 100lbs

Came home and had a vegetable protein shake. Whey protein makes my stomach do flips. I don't know if this vegetable protein is really doing me any good. I guess I feel it can't be bad for me. LOL. Really thinking about using volume soon. Tomorrow I hope to do a double session of running and lifting. Famous last words. I hate doing a double. I have the day off from work. Maybe I will run early and at noon lift. I have to be insane.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 26, 2018, 04:47:17 PM
Trained Delts and arms:

Trained hard with the weights then went right onto the treadmill for a three mile run.  Followed it with two beers and two glasses of wine. Unknown to me I opened an expensive bottle of wine and got yelled at for what seemed like five minutes by the wife. Should have stayed with beer. How do I know what's good wine and what is common fair?  Well, I enjoyed it until I got told off. I was watching old reruns of Frazier on netflix eating popcorn drinking that damn wine.

Military press 2 x 8 115 (Cleaned the weight and went all the way down. Didn't lean back to incline it.)
Dumbbell delt laterals 2 x 10 30lbs
Machine delt laterals 2 x 10 80lbs
Rear delt machine 2 x 10 90lbs. (Too much weight. I wasn't pleased with the strictness or cadence)
Dumbbell shrugs 2 x 15 90lbs

Weighted dips 2 x 10 25lbs. (deep)
Two arms one dumbbell tricep extension behind head 2 x 10 80lbs
Tricep pushdowns 2 x 10
One arm dumbbell extensions 2 x 10 (elbow hurt. These are out)

Alternate dumbbell curls 2 x 8 45lbs
Scott curl 2 x 10
Arnold concentration curls 2 x 12
Machine curl 1 x 10

Forearm wrist curls 2 x 25 95lbs
Reverse pulley curls 2 x 10

I got on the treadmill and ran three miles at 6.0MPH, 6.3 MPH, and 6.7 MPH. I did a quarter mile at the end at around a 7:40 mile pace. Cooled down for a quarter mile at a fast walk.

After treadmill I did one set of straight leg hanging leg raise for 1 x 25. Knee ins off a bench 1 x 25.  

Tomorrow after work I will do absolutely nothing physical. Nope, not replacing the bottle of wine either.



Title: Re: Oldtimer1
Post by: njflex on October 27, 2018, 05:27:37 AM
it took someone on this board to make my stubborn ass change a long process of figuribg my stomach issues,i read what you went through ,i wast dying inside but felt crappy every day around my meals due to protein powder i was us8ng for yrs and yrs same one but it wasnt digesting anymore well ,i would make shakes,mix it in greek yogurt you name it .it took months to figure out,


Title: Re: Oldtimer1
Post by: IroNat on October 27, 2018, 05:34:08 AM
Talking about wine, have a whole bunch of bottles of wine that received as gifts over the years.

Some of these were over 20 years old.  Finally went to drink some and they had gone bad.  Stored on their sides but still they went bad.

So the moral of the story is "don't save wine, drink it".


Title: Re: Oldtimer1
Post by: oldtimer1 on October 27, 2018, 10:14:48 AM
it took someone on this board to make my stubborn ass change a long process of figuribg my stomach issues,i read what you went through ,i wast dying inside but felt crappy every day around my meals due to protein powder i was us8ng for yrs and yrs same one but it wasnt digesting anymore well ,i would make shakes,mix it in greek yogurt you name it .it took months to figure out,

Lactose tolerances change. It tends to get worst with people when they age.  What you could tolerate years ago could be a problem today.  Having whey protein with greek yogurt would be an absolute nightmare for me.  It also might have to do with the cultures used in greek yogurt. For awhile I could find lactose free yogurt but now I can't find it anymore. To get a yogurt fix I sometimes buy soy yogurt. I know the estrogen thing but eating it a couple times a week isn't going to make any difference. Their is also Almond yogurt but it has little protein.

Sometimes I feel protein supplements are a waste but I have been told by every bodybuilding magazine since I was a kid that it's necessary for optimal gains. I still feel it's not needed but I have a doubt so I use something. I switched to vegetable protein powder. I'm sure it's not as good as whey but then again what a rip off in price whey is. They cheese making companies use to throw that in the trash and now they charge a crazy amount for the cheese by product. Use eggs from Costco or Bj's.  The vegetable protein I use is the Vega brand available in Costco. Orgain is good too.  

I was having so much horrible stomach issues and I saw many Gastro doctors. My wife cured me when after six months of pain my wife noticed on vacation it went away and I wasn't eating any milk products. Regarding milk every decent supermarket like Shop Rite in Jersey sells lactose free milk.  It even has a slight sweet taste that makes it better tasting than regular milk.


Title: Re: Oldtimer1
Post by: njflex on October 27, 2018, 02:56:14 PM
i noticed when i was away too at the shorei felt less bloated full uneven,i can drink already mad3one just not my own powdered creations,i bought hiden valley organic milk protein shakes they were $ee for 4 but 26 grs protein each and all organic 5 ingrediants total,thats what did it for me yo7 ever see the list of ingrediants in these jugs and some shakes from store like boost or ensure shakes m6 god they all have 30 gram shakes now but are loaded with crap.i am totally eating food i prepare with little crap added .


Title: Re: Oldtimer1
Post by: oldtimer1 on October 29, 2018, 01:14:46 PM
I haven't changed my workouts yet.  Just wanted to do the usual. Trained back and chest. Had a good workout. Very busy weekend. Hope to have a good training week.  Tomorrow is a running day. 


Title: Re: Oldtimer1
Post by: oldtimer1 on October 30, 2018, 05:19:32 PM
I went to a park to run today and it was closed for fertilizing the fields. When to the gym and went on the treadmill.

Walked a quarter mile at 3.8 MPH.
First mile 5.5 MPH about 11:00 minute mile
Second mile 5.7 about a 10:30 minute mile
Third mile 6.0 MPH about a 10:00 minute mile
Forth mile 6.3 MPH about a 9:30 minute mile
Fifth mile 6.7 MPH about a 8:57 minute mile (finished the last quarter mile in about 8.0 MPH about a 7:30 minute mile
Cool down walk quarter mile at 3.8 MPH

Hit the heavy bag for two three minute miles. I did this workout in the morning and now after work my abs were sore. I think it was a combo of running and hitting the back.

Tomorrow is leg day.


Title: Re: Oldtimer1
Post by: oldtimer1 on October 31, 2018, 10:05:58 AM
Leg Day:

Dumbbell squats 2 x 12 85lbs ( upright back and sinking butt. Used straps for grip. Did not deadlift the dumbbells)
Stiff leg dead 1 x 6 205 lbs ( all the way down)
Kick back machine 2 x 12 80lbs (Said it before. One of the best and hardest machines going)
leg extensions 2 x 12 150lbs
leg curl 2 x 12 110lbs
free hand body weight squats 1 x 50 (deep and very moderate cadence. No Cross fit nonsense where they cheat the movement going fast and shallow to beat the clock.)

Body weight with knee locked on single leg calf raise 3 x 13 then two leg for 50 reps
Seated calf raise 2 x 15 90lbs.

4 way neck machine 2 x 15

Talked to a girl that owns a karate dojo. She was deadlifting 285lbs. She weights only about 130lbs.  Incredible body. Turns out she lives a couple of blocks from me. I watch her working out and one of the few women that truly trains hard. We were talking about running. I would run with her but that wouldn't sit well with the wife.


Title: Re: Oldtimer1
Post by: IroNat on October 31, 2018, 10:12:04 AM
I would run with her but that wouldn't sit well with the wife.

Nope. Not a good idea.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 01, 2018, 09:31:26 AM
Ran five mile in the park today. It's one lap per mile.  Ran a slow pace but happy I got in.  Getting a little pissed off at some people.  A woman had her one dog all the way over to the left across the path and the other to the right. Completely cutting off the path.

 It seems every woman walking is wearing those panty hose type yoga pants.  Every lap I have something to look forward to. I went to the gym and pounded the heavy bag. The five miles really takes a little stink off the punches due to fatigue.  


Title: Re: Oldtimer1
Post by: IroNat on November 01, 2018, 09:49:04 AM
Those panty hose pants have a few runs in them.

 ;)


Title: Re: Oldtimer1
Post by: oldtimer1 on November 02, 2018, 09:50:25 AM
Trained delt and arms:

Military press 2 x 8 115lbs (cleaned weight. Went all the way down)
dumbbell delt laterals 2 x 10 30lbs
Machine delt laterals 2 x 10 80lbs
Machine rear delt 2 x 10 80lbs
barbell shrugs 2 x 10 250lbs

weighted dips 2 x 10 25lbs (deep)
single dumbbell two hands 2 x 10 75lbs
Rope tricep 2 x 12 90lbs

EZ curl 2 x 10 90lbs
scott barbell curl 2 x10 50lbs (slow and careful. afraid of damaging my surgically repaired arm)
arnold concentration curl 2 x 12 25lbs

wrist curls 2 x 25 95lbs
reverse pulley curls 2 x 10

ab coaster 1 x 37 60lbs
ab machine crunch 2 x 23 100lbs.

I finished by running 3 miles on the treadmill. First mile was 10 minute pace (6.0 MPH) and the last under 9 minute pace (6.8 MPH). Quarter mile warm up walk and cool down walk. Shirt was completely drenched. Humidity is high in NJ today.

Next week I think I'm going to a whole body routine. I want to see how it will work out with my runs.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 05, 2018, 10:35:42 AM
Back and Chest:

Mag bar pulldowns 2 x 10 140lbs (upright back and all the way down)
Seated cable rows with V handle 2 x 12 180lbs
T bar rows 2 x 10 90lbs (This contraption he has uses leverage against you. 90lbs felt like a ton)
Hammer pulldowns 2 x 10

Dumbbell flat bench 2 x 8 80lbs ( all the way down)
Incline dumbbell 2 x 8 65lbs ( went somewhat slo mo)
Flat flies 2 x 10 50lbs
cable flies 2 x 10 50lbs

Deadlift 2x 4 300lbs then 1 x 1 330lbs (I think I have been slacking off with them. Maybe time to up the weight)
weighted hypers 2 x 15 25lbs plate behind head

Ab wheel roll out 2 x 25
Ab machine crunch  2 x 23 100lbs

I thought this week I would use a whole body routine but when I went over in my head I thought it was too much.  Going to change my ways shortly, I just don't what I will do?

I spotted a guy doing 405lbs in the bench. He pulled something in his shoulder. Sometimes it's just not worth it doing a single rep.


Title: Re: Oldtimer1
Post by: IroNat on November 06, 2018, 04:53:21 AM
Just some ideas...

When you train full-body you have to cut back obviously.  You can't do as many sets per bodypart like on a split.

An idea would be to take the same amount of sets you do on a typical day and spread them out over the whole body.

Not counting abs you did 20 sets.

Body parts to train:

Upper thighs
Calves
Chest/Delts
Back
Arms

So 4 sets each body part.

Example...

Upper thighs - Leg press and leg curl 2 sets each
Calves -  Standing calf raises and seated calf raises 2 sets each
Chest/delts - Flat dumbbell press and dumbbell lateral raises 2 sets each
Back - Lat pulls and rows - 2 sets each
Arms - Biceps curl and Tricep pushdowns 2 sets each

That's 20 sets.
Then for Abs do the same as previous workout

This doens't include any warmup sets which might be necessary.

You could do this same workout 2-3 times a week or do an A/B type routine where you do different exercises on alternate days 2-3 times a week.

Run on the same day if you feel like it and then rest completely on off days or run on off days.

I'm thinking running on the same day might be better as you'd then have a full day of recovery between workouts.



Title: Re: Oldtimer1
Post by: oldtimer1 on November 06, 2018, 07:20:13 AM
Just some ideas...

When you train full-body you have to cut back obviously.  You can't do as many sets per bodypart like on a split.

An idea would be to take the same amount of sets you do on a typical day and spread them out over the whole body.

Not counting abs you did 20 sets.

Body parts to train:

Upper thighs
Calves
Chest/Delts
Back
Arms

So 4 sets each body part.

Example...

Upper thighs - Leg press and leg curl 2 sets each
Calves -  Standing calf raises and seated calf raises 2 sets each
Chest/delts - Flat dumbbell press and dumbbell lateral raises 2 sets each
Back - Lat pulls and rows - 2 sets each
Arms - Biceps curl and Tricep pushdowns 2 sets each

That's 20 sets.
Then for Abs do the same as previous workout

This doens't include any warmup sets which might be necessary.

You could do this same workout 2-3 times a week or do an A/B type routine where you do different exercises on alternate days 2-3 times a week.

Run on the same day if you feel like it and then rest completely on off days or run on off days.

I'm thinking running on the same day might be better as you'd then have a full day of recovery between workouts.



For me running on the same day as a whole body routine is just too much. I'm lucky I know my own name after a whole body routine. I find training the whole body on one day is the hardest way to work out. I use to use this routine for awhile. I could never keep it up because I found it so draining.

Power clean and jerk 3 x 3 then 1 x1
squats 2 x 8
lunges 1 x 8
dumbbell flat bench 2 x 8
pull ups 2 x max
Cable seated V rows 2 x 12
military press 2 x 8
dumbbell laterals 2 x 10
weighted dips 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
abs
neck

The routine took me between 90 minutes and two hours. I trained each set to positive failure. I found it's not only the amount of sets but the fact that you are hitting the whole body that produces a systemic fatigue. I made rapid strength gains but it wasn't sustainable because I couldn't do the work outs for about two weeks before I was completely spent. If there is one thing it taught me is that repeating an exercise more than once a week really works. Now I'm doing an exercise once a week. In under 20 years I will probably be dead but I'm still trying to figure this stuff out. LOL.


Title: Re: Oldtimer1
Post by: IroNat on November 06, 2018, 08:11:00 AM
For me running on the same day as a whole body routine is just too much. I'm lucky I know my own name after a whole body routine. I find training the whole body on one day is the hardest way to work out. I use to use this routine for awhile. I could never keep it up because I found it so draining.

Power clean and jerk 3 x 3 then 1 x1
squats 2 x 8
lunges 1 x 8
dumbbell flat bench 2 x 8
pull ups 2 x max
Cable seated V rows 2 x 12
military press 2 x 8
dumbbell laterals 2 x 10
weighted dips 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
abs
neck

The routine took me between 90 minutes and two hours. I trained each set to positive failure. I found it's not only the amount of sets but the fact that you are hitting the whole body that produces a systemic fatigue. I made rapid strength gains but it wasn't sustainable because I couldn't do the work outs for about two weeks before I was completely spent. If there is one thing it taught me is that repeating an exercise more than once a week really works. Now I'm doing an exercise once a week. In under 20 years I will probably be dead but I'm still trying to figure this stuff out. LOL.

Cut that in half and you'd be good.

squats 2 x 8
dumbbell flat bench 2 x 8
pull ups 2 x max
dumbbell laterals 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
abs

If you like variety alternate with this workout next...

Power clean and jerk 3 x 3 then 1 x1
Cable seated V rows 2 x 12
weighted dips 2 x 10
barbell curls 2 x 10
standing calf raise 2 x 15
abs


Title: Re: Oldtimer1
Post by: oldtimer1 on November 06, 2018, 04:34:53 PM
Ran 5.5 miles today. I ran about 3.5 miles and my shoe lace came undone. When I went to tie it I pulled on the emergency disconnect erasing the run on the computer display. I just ran another two miles.  Hit the heavy bag and a guy told me I wouldn't want to get hit by you.  Made me feel good cause I thought I was so fatigued from the run that I wasn't giving my all to the heavy bag session. I actually felt ill after the run. Just did too much.  Tomorrow is legs. I feel I'm slowly but surely getting in good cardio shape.

After the run the wife wanted to go to a Cuban Restaurant. It was closed when we got there at 3:30PM. We started walking away and the owner said, "We are closed and we are getting reading for the diner crowd." I guess she saw the disappointment on our face. She told us to come in and she would tell the chefs to make us something. Here we were in a brand new classy restaurant with nice jazz playing. All the tables were empty and set up for the diner crowd. Really good food and we felt like were celebrities having the place shut down for us. Drank french wine with the Cuban food. Is that wrong?  


Title: Re: Oldtimer1
Post by: oldtimer1 on November 07, 2018, 12:20:49 PM
Trained legs today. I rarely do barbell squats lately but use dumbbells. Today I was set to barbell squat and someone was in the squat rack. Only one squat area in the whole gym.  

My son in law wants me to train at his Dojo in jui jitsu. Just not into it at this stage of the game. I have surgically repaired arm and I don't have an interest anymore. My other daughter's fiance is heavily into it too.  I guess it's a matter of time before I fold. I haven't rolled on the mats for many years. Truth be told I stink at jui jitsu and I'm a better striker. These two guys are really good at submissions. My son in law is 310lbs and about 6'4". I might tap out from him putting his weight on me. LOL.  I use to practice the art back in the day during UFC 1 and 2. I really don't want guys jerking my bad arm and shoulder in joint locks.  I guess I will cave at some point. Then my weight workouts and other training will be very different. I remember when I was training for jui jitsu everything was about conditioning. Strength wasn't a real consideration. I just ran all time.


Title: Re: Oldtimer1
Post by: IroNat on November 08, 2018, 08:52:50 AM
I was into karate for a few years.  That's how I messed my knee up.

So no more of that for me. 

Carry a knife and you're all set.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 08, 2018, 09:45:05 AM
I was into karate for a few years.  That's how I messed my knee up.

So no more of that for me. 

Carry a knife and you're all set.

I have legally carried a gun for 35 years. Ran a really slow 2 miles. Just not feeling it today. Felt like a slug. Try to pick it up tomorrow after lifting. Saw a new guy in the gym when I went in there to hit heavy bag. He was warming up for snatches. So rare in a bodybuilding gym. 


Title: Re: Oldtimer1
Post by: IroNat on November 08, 2018, 05:16:02 PM
I have legally carried a gun for 35 years. Ran a really slow 2 miles. Just not feeling it today. Felt like a slug. Try to pick it up tomorrow after lifting. Saw a new guy in the gym when I went in there to hit heavy bag. He was warming up for snatches. So rare in a bodybuilding gym.  

You live in NJ, right?  I'm curious.

How do you qualify for a carry permit?  It's for all intents and purposes impossible to get a carry permit in NJ.



Title: Re: Oldtimer1
Post by: oldtimer1 on November 09, 2018, 02:18:58 PM
Trained delt and arms. After lifting I did 6 x quarter miles on the treadmill. I rested long between sets on the treadmill so it wasn't too taxing. Fastest quarter was at a 6:30 minute mile pace (9.2 MPH). Not exactly flying.  Rested a quarter mile fast walk in between. Way too much rest.

Getting back to the weight part I used 60lbs dumbbells for the standing shoulder pressing sets. I know many do these sitting but for most it turns into a  part incline press. Standing seems more strict with no lean back.  I go all way down as far as my structure allows. It limits the weight but I believe the full range of motion is more work than doing the usual half way down method I see everyone doing. Added benefit is that a lighter weight can be used so getting the weight into position is easier.

I have to stop eating like a slob and drinking beer. At my age I can't out work my diet anymore. Getting frustrated but I know it's my lack of discipline on the eating front. I don't know how I can be  so dedicated to the training part and say fuck it when it comes to diet. I have to get my act together. I was at 190lbs months ago.  I then went down to 180lbs. Right on the verge of my goal of getting into the 170lbs. Now I'm going up and weigh 184lbs.  Wow, I sound like a chick talking about my weight.  ;D


Title: Re: Oldtimer1
Post by: IroNat on November 09, 2018, 02:30:30 PM
I did intermittent fasting for quite awhile and it helped me manage my eating.

I fasted from 8PM to Noon the following day.  Also counted calories using free MyFitnessPal to keep track of what I ate.

The fasting really wasn't bad, basically skipping breakfast.

You still have to count calories of what you eat but the fasting allows you to eat larger meals when you do get to eat so that's the mind trick you get to play.  You get to feel full when you do eat.

I'm not doing it anymore but it got me in the habit of not over-eating too much. 



Title: Re: Oldtimer1
Post by: oldtimer1 on November 09, 2018, 03:17:44 PM
I did intermittent fasting for quite awhile and it helped me manage my eating.

I fasted from 8PM to Noon the following day.  Also counted calories using free MyFitnessPal to keep track of what I ate.

The fasting really wasn't bad, basically skipping breakfast.

You still have to count calories of what you eat but the fasting allows you to eat larger meals when you do get to eat so that's the mind trick you get to play.  You get to feel full when you do eat.

I'm not doing it anymore but it got me in the habit of not over-eating too much. 



My one daughter's boyfriend does that. He's into jui jitsu but prior to that he was a gym rat. Now he exclusively goes to the dojo. Has a very athletic build. He said he stops eating at a certain time at night and doesn't eat again until lunch. I have been told many times by people at work that they can't believe how much I can eat. I heard the same thing about competitive swimmers that they eat like a horse but burn it off. The problem is I can't burn it off anymore. I would be shocked if I kept a food diary of my gluttony. Below is just today and believe me it's a light day of eating.

two eggs- two strips of bacon-muffins and skim milk

lunch was roast beef sandwich, pomegranate, two bananas, protein shake.

snack: ate potato chips, peanuts and some soft goo candy that resembled an orange slice

Dinner: The wife wants Chinese so we I'm getting chicken and broccoli with wanton soup.

I'm sure after that I will be watching TV eating salsa and corn chips.

Just hopeless. LoL. I eat like a common slob.  Tomorrow is a college football game. My well to do nephew said we can come to his box seats and in the parking lot is a giant cook out. I'm sure between the beer and BBQ stuff I will eat to my hearts content.  The box seat has an open free bar and all the food you can eat too. I guess Sunday I will start eating right.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 12, 2018, 12:50:02 PM
I'm doing a Yates inspired workouts this week. Today  was chest and biceps:

Flat dumbbell bench 1 x 8 85lbs ( all the way down.)
Incline dumbbell bench 1 x 10 70lbs
Flat flies 1 x 15 50lbs
Pulley flies 1 x 14 ( seems to bug my bad shoulder)
Push ups 1 x  to failure.

EZ curl 1 x 14 90lbs
Scott curl 1 x 13
Concentration curl 1 x 14 25lbs
Machine curls preacher 1 x 10

forearm wrist curls 1 x 30 95lbs
reverse grip pulley curls 1 x  12

Ab wheel roll out 1 x 30
Machine crunch 1 x 24 100lbs

Ran two miles after with a quarter mile fast walk warm up and cool down at 3.8 MPH.  The first mile was at 8:57 pace 6.7 MPH and the second in 7.0MPH  8:34 Pace. The last quarter was around mid 7:30 pace.

Gaining weight. Damn beer. LOL.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 13, 2018, 10:24:41 AM
I might end this online journal. I'm sure it's boring. Trained legs today.

Dumbbell squat 1 x 14 85lbs ( Upright back and sank it.)
Hack machine 1 x 13 ( I really sink these and stretch the knees out. Most go shallow with a lot of plates. One guy told me would ruin my knees going so low but I feel the opposite. Flexibility prevents injuries. Having tight joints is where tears happen. )
stiff leg dead 1 x 8 205lbs
Kick back machine 1 x 15 80lbs

Standing calf raise 1 x 15 195lbs
Seated calf 1 x 19 90lbs

4 way neck 1 set per side

Hanging straight leg raise 1 x 25
knee ins 1 x 25


Title: Re: Oldtimer1
Post by: IroNat on November 13, 2018, 01:51:18 PM
I might end this online journal. I'm sure it's boring.


It gets to be something you regret starting in the first place.

Then you feel bad if you stop.

We could both agree to stop posting until at least 1/1/2019 or later.

I keep a written notebook of my workouts anyway.



Title: Re: Oldtimer1
Post by: oldtimer1 on November 13, 2018, 07:14:13 PM
It gets to be something you regret starting in the first place.

Then you feel bad if you stop.

We could both agree to stop posting until at least 1/1/2019 or later.

I keep a written notebook of my workouts anyway.



I kept a journal of my workouts for decades. For my personal perspective it made me too competitive. I made the workouts hellish to soon. I keep track of reps, weight and time it took for the workout. For example on my whole body routines three days a week I would set a goal and then back off 6 workouts. An example of this would be a goal to do full range sets of  press behind the neck with 140lbs. I would start with 115lbs. Every whole body workout I would increase by 5lbs. So Monday would be 115lbs, Wednesday 120lbs, Friday 125lbs. Next Monday 130lbs and so on.   By the time I got to work out 6 it would be so exhausting that I would have to take time off.

 I have worked out enough and I know what my personal records are life time and recent. I still push it but by basically keeping the work outs in my head I'm a little less hard on myself. I don't beat myself up so to speak. If I do my normal 2 sets of 4 reps with 300lbs in the deadlift sometimes I ignite a fire and do a set of 6 reps with 315lbs. Next week I'm down to 300lbs. I will never do sets with 405lbs like I use to but hell it's okay I guess what I'm doing at my age. I think I have a somewhat youthful face and good build I can egotistically say. My mainly white hair is something I can live with. Most guys in their late 50's and early 60's look like hell even if they workout. Not talking about the old men risking health with steroids. They look good but completely fall apart without the assist.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 14, 2018, 09:36:31 AM
Ran 6 x half miles (880 yards)  Quarter mile fast walking warm up 3.8MPH and the same at the end.

In between each set I would walk a quarter mile at 3.8MPH. 

1. 7.1 MPH-8:27 pace
2. 7.1 MPH-8:27 pace
3. 7.5 MPH- 8:00 pace
4. 7.5 MPH - 8:00 pace
5. 7.7 MPH-7:48 pace
6. 8.0 MPH- 7:30 Pace (ran the speed up the last couple of hundred yards. No idea how fast)

Hit the heavy bag after. I like hitting it after a run. It really turns it into an exhausting drill.



Title: Re: Oldtimer1
Post by: oldtimer1 on November 15, 2018, 10:18:07 AM
Back day: Yates style. No warm ups listed. Work out took about 40 minutes.

Pulldown with M.A.G. bar 1 x 13 (stayed fairly upright. I didn't turn the pulldown into a row. )
Cable lat row seated with V handle 1 x 14 180lbs
Single dumbbell row with knee on bench 1 x 12 95lbs
Hammer pull down 1 x 14
deadlifts 1 x 6 315lbs
Weighted hypers 1 x 20 25lbs plate behind head.

Ab wheel roll out 1 x 27
Ab machine crunch 1 x 22 100lbs

Tomorrow is delt/tris with cardio. It's going to be a hard one.


Title: Re: Oldtimer1
Post by: IroNat on November 15, 2018, 11:59:45 AM
I keep a notebook so I can remember what I did.

I even make hash marks to count my sets.

I'm feeble.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 16, 2018, 09:17:17 AM
Delt and triceps:  Work out took about 40 minutes. No warm ups listed. I do a minimum amount of warm ups. Many exercises get zero.

Military clean and press 3 x 4  135lbs (Thought I would drop the weight on my head)
Dumbbell delt lateral 1 x 15 30lbs
Machine rear delt laterals 1 x 13 80lbs
Rear delt machine 1 x 12 90lbs
Barbell shrugs 1 x 15 250lbs

Weighted dips 1 x 10 25lbs plate
Single dumbbell two hands behind head 1 x 12 80lbs
Rope push downs 1 x 12 90lbs
Traditional tricep pushdowns 1 x 14

Ab coaster 1 x 37 60lbs
Pulley crunch 1 x 25


I was going to do a double session with cardio but I wasn't feeling it. I will have an all cardio day tomorrow.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 17, 2018, 03:43:25 PM
Cardio treadmill day. 6 x 880 yards (half mile).

Used a warm up of a quarter mile fast walk of 3.8 MPH.  At the end of the work out was a cool down fast walk 3.8 MPH for a quarter mile. I used a rest interval between sets was again a 3.8 MPH walk for a quarter mile rest.

This is the break down of the half mile repeats.

1. Half mile at 7.5 MPH (8:00 pace)
2. Half mile at 7.5 MPH (8:00 pace)
3. Half mile at 7.8 MPH (7:42 pace)
4. Half mile at 7.8 MPH (7:42 pace)
5. Half mile at 8.0 MPH (7:30 pace)
6. Half mile at 8.6 MPH (6:59 pace)

Did this after drinking a few the day before. Boxing drills after the treadmill.


Title: Re: Oldtimer1
Post by: IroNat on November 18, 2018, 11:57:04 AM
You in hella good shape, bro.

I'm serious.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 19, 2018, 02:51:29 PM
I'm a broken record with my workouts. Back and chest today.  Thought this week I would use volume or a whole body routine but here I am with a low set routine split routine. I was watching a muscular guy working out. He was using very moderate weights. I give him props for how lean he was. I wouldn't want to be seen using his weights he used but he made a light weight heavy by resting minimally between sets. I'm sure by his last set the light weight felt like 1000lbs.

 I'm always questioning the HIT vs volume question. There is no true definition of Hit except that it's low sets to failure. Personally I would define HIT as anything from one set to three sets per exercise to failure or close to failure. I really think there is a lot of validity to the success of muscular endurance training in the form of volume. Truth be told both are brutal ways to train but for different reasons. It's apples to oranges. In track which is harder? A 400 meter sprinter or a 5K distance runner is terms of effort? Clearly both are brutal. If it's a question of intensity then yes the 400 meter runner has more intensity.  

A HIT guy will do one set to failure of an exercise after warm up if necessary. A volume guy might do 5 sets of an exercise 10 reps.  Sets 1 to 3 won't be to failure. Not to say it will be easy. Set four will be getting close. On set five he fails at 7 reps trying to get his goal of five sets of 10. HIT guys like to brag they work out hard saying volume guys don't. Complete nonsense.

I was listening to a guy that trains mainly with volume. He said that he started lifting during the Arthur Jones craze that was pushed further by Mentzer. He said when he stopped with high intensity and went on to volume he made drastic gains. Is it because he gave his body a new stimulus to adapt to? I don't know. He said he believed it was good to mix up the two from time to time. Arnold use to say he uses volume but it's good to work to a single on various major exercises from time to time to have a heavy weight day.

If intensity was the magic bullet we would all be doing sets of one rep after warm up because that is the highest intensity you can do. It isn't the magic bullet.

I took a picture of myself today and I wish I was leaner. Working on it.  ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on November 20, 2018, 09:00:47 AM
Cardio day: Almost the same as last but picked up the last half mile.

6 x 880 yards (half mile)

1. Half mile at 7.5 MPH (8:00 pace)
2. Half mile at 7.5 MPH (8:00 pace)
3. Half mile at 7.8 MPH (7:42 pace)
4. Half mile at 7.8 MPH (7:42 pace)
5. Half mile at 8.0 MPH (7:30 pace)
6. Half mile at 8.7 MPH (6:54 pace)

Boxing drills.

Might do 8 x 440 yards (quarter miles) next time to break it up.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 21, 2018, 09:50:15 AM
Leg day: No warm ups listed.

Dumbbell squat 2 x 12 95lbs dumbbells ( deep and upright. All the way down. I was breathing like a race horse)
Hack squats 2 x 12 ( again all the way down. I see guys put a million plates on this and barely do a half squat)
stiff leg dead for hamstrings 1 x 6 205lbs
Kick back machine 2 x12 80lbs ( brutal machine. Don't think this is a lady machine)
leg extension 2 x 12 150lbs
leg curl machine 2 x 12 100lbs
body weight squats 1 x 51 ( didn't know my name after)

Standing calf 2 x 12 180lbs (tried to go deep but when I really go low my tendon gives me aggravation)
seated calf 2 x 15 90lbs  (beginning to wonder if standing no weight single leg calf raises are better than machines. I went on a kick of them after reading a Tnation article and they were hard. Try it. Lock your knee and do calf raises with nothing but body weight on one foot. Most can't get 20 clean full range reps.)

4 way Nautilus neck 2 x 15


Title: Re: Oldtimer1
Post by: IroNat on November 21, 2018, 10:30:11 AM
Single leg calf raises are hard.

Whatever your bodyweight is all on one leg.

Double that and put it on a barbell and do 2-leg calf raises.  I think it will be hard too!

Enjoy the holiday!

(https://coarpk.files.wordpress.com/2013/11/thanksgiving-rockwell.jpg)


Title: Re: Oldtimer1
Post by: oldtimer1 on November 22, 2018, 06:57:30 PM
Cardio day. I did 8 x 440 yards (quarter miles) Took it easy. Light cardio day.

1. 8.0 MPH 7:30 pace
2. 8.0 MPH 7:30 pace
3. 8.3 MPH 7:14 pace
4. 8.3 MPH 7:14 pace
5. 8.6 MPH 6:59 pace
6. 8.6 MPH 6:59 pace
7. 8.9 MPH 6:44 pace
8. 9.2 MPH 6:31 pace (did the last 100 yards or so at around a 6:00 minute pace)

Had Thanksgiving with the Italian wife and our family. I ate a ridiculous amount of calories today. Just a day of booze and gluttony. 




Title: Re: Oldtimer1
Post by: oldtimer1 on November 23, 2018, 11:00:06 AM
Trained delt and arms today. Shocked that the gym wasn't crowded today. Maybe everyone is hung over from a two days of having a good time. I tried an exercise I haven't done in decades.  It's the seated dumbbell curl leaning back against an incline bench. So many people do this exercise. Many of the greats like Steve Reeves used it. Now I know why I haven't used it for decades. It just feels wrong for me. Maybe I'm doing something wrong that I'm not aware of. It could be it just doesn't fit my structure. 

I had the usual gym observations. Why do people go to the gym to hang out and talk?  Zero exertion.  Zero conditioning happening. One unusual thing was with the owner is also a personal trainer. Most people who go to trainers are clueless. He's training now a guy who appears to be in really good shape. Why did this guy hire a rep counter?  Most of his clients look like they would be exhausted trying to run around the block.This guy looks in great shape. Just weird.


Title: Re: Oldtimer1
Post by: IroNat on November 23, 2018, 02:42:07 PM
Trained delt and arms today. Shocked that the gym wasn't crowded today. Maybe everyone is hung over from a two days of having a good time. I tried an exercise I haven't done in decades.  It's the seated dumbbell curl leaning back against an incline bench. So many people do this exercise. Many of the greats like Steve Reeves used it. Now I know why I haven't used it for decades. It just feels wrong for me. Maybe I'm doing something wrong that I'm not aware of. It could be it just doesn't fit my structure. 

I had the usual gym observations. Why do people go to the gym to hang out and talk?  Zero exertion.  Zero conditioning happening. One unusual thing was with the owner is also a personal trainer. Most people who go to trainers are clueless. He's training now a guy who appears to be in really good shape. Why did this guy hire a rep counter?  Most of his clients look like they would be exhausted trying to run around the block.This guy looks in great shape. Just weird.

"Personal Training" is out of control. 


Title: Re: Oldtimer1
Post by: oldtimer1 on November 23, 2018, 06:51:23 PM
"Personal Training" is out of control. 

One female personal trainer is the worst I have ever seen. She picks machines on a whim.  Never corrects their atrocious form. She talks to them through ever single rep about any topic at all like vacations, tv shows and about who they are dating. No exertion is going on. Truth be told this 45 or so year old isn't in good shape. She is just thin. No muscle tone. Instead of teaching her clients how to think and train them self she does the old trainer trick of confusion. Make sure every single workout is completely different so they remain reliant. 


Title: Re: Oldtimer1
Post by: oldtimer1 on November 26, 2018, 10:03:45 AM
Trained back and chest today. Felt weak.  Way too much alcohol, calories and lack of sleep. I have to get back on track. Tonight going to bed early.  Going for my first ever massage today. My wife goes and talked me into it. She told me the woman that does it is fantastic. Hope I don't get turned on.  ;D. Said she gives a one hour massage from the bottom of your feet to the top of your head.


Title: Re: Oldtimer1
Post by: IroNat on November 26, 2018, 11:10:43 AM
She must be ugly or your wife wouldn't let you go.


Title: Re: Oldtimer1
Post by: Primemuscle on November 26, 2018, 11:40:31 AM
it took someone on this board to make my stubborn ass change a long process of figuribg my stomach issues,i read what you went through ,i wast dying inside but felt crappy every day around my meals due to protein powder i was us8ng for yrs and yrs same one but it wasnt digesting anymore well ,i would make shakes,mix it in greek yogurt you name it .it took months to figure out,

Did you switch to another brand or give up protein power altogether? What about premix protein shakes including those made from vegetable proteins?


Title: Re: Oldtimer1
Post by: oldtimer1 on November 26, 2018, 12:46:16 PM
She must be ugly or your wife wouldn't let you go.

She was so amazing I would ask her out on a date if I wasn't married. Never had a massage before. One hour of her massaging every inch of my body. Sorry for getting in touch with my feminine side.  ;D  I have nothing to judge it against being my first time.  All I can say is wow. Tipped her $20 bucks. No, there was no happy ending. This was a real legit therapeutic message.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 27, 2018, 11:18:23 AM
Cardio day. 6 x 880 yards.

Last half in the high 6 minute mile pace. Hit the heavy bag hard. Really had to gut out this workout. Felt exhausted but glad I got it in.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 28, 2018, 10:50:27 AM
Trained legs today. Had an interesting conversation with a girl working out. She is a black belt and owns a self defense dojo with her husband. She gave digs to the UFC saying they are terrible strikers. She said jui jitsu guys concentrate too much on ground game and not enough on stand up. She also said that there are many techniques not allowed. I told her if they were allowed it wouldn't change anything.  I just walked away shaking my head. Delusion in martial arts runs deep the same way it runs in bodybuilding. I thought UFC #1 settled how much BS traditional martial arts were. 


Title: Re: Oldtimer1
Post by: IroNat on November 29, 2018, 04:11:19 AM
Trained legs today. Had an interesting conversation with a girl working out. She is a black belt and owns a self defense dojo with her husband. She gave digs to the UFC saying they are terrible strikers. She said jui jitsu guys concentrate too much on ground game and not enough on stand up. She also said that there are many techniques not allowed. I told her if they were allowed it wouldn't change anything.  I just walked away shaking my head. Delusion in martial arts runs deep the same way it runs in bodybuilding. I thought UFC #1 settled how much BS traditional martial arts were. 

Did you bow when you exited the conversation, showing proper respect?

Thankfully you did not upset her or she might have killed you with her one finger death touch.  ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on November 29, 2018, 09:44:50 AM
I know I'm a broken record here. 6 x half miles for cardio day.

2 x 7.6 MPH (7:54 pace)
2 x 7.8 MPH (7:42 pace)
1 x 8.0 MPH (7:30 pace)
1 x 8.7 MPH (6:54 pace)

Hit the heavy bag for a couple of rounds. Included some knee strikes. Tomorrow is delts and arms. I think an ultimate goal is to get all 6 half miles in the 6 minute range pace. I don't know if that's a realistic goal at my age and weight.


Title: Re: Oldtimer1
Post by: oldtimer1 on November 30, 2018, 10:36:15 AM
Delt and arms:

Clean and military press 3 x 4 135lbs (stayed upright and brought the bar all the way down to press it out)
Dumbbell standing delt press 1 x 12 45lbs
Dumbbell laterals 2 x 10 30lbs
Machine delt laterals 2 x 10 70lbs then 80lbs on the last set.
Rear delt machine 2 x 10 90lbs
barbell shrugs 2 x 10 250lbs

weighted dips 2 x 10 25lbs
two arm one dumbbell behind the neck tricep 2 x 10 75lbs
traditional tricep pushdowns 2 x 12

Alternate bicep dumbbell curl 2 x 8 45lbs
scott barbell curls 2 x 10
scott dumbbell curls 2 x10

forearm wrist curls 2 x 25 95lbs
reverse pulley curls 2 x 12

ab coaster 1 x 40 60lbs
machine crunches 2 x 23 100lbs.

Gym was packed for some reason. So many regulars there. I feel like I have to say hello to everyone as I walk around the gym.  I like to work out and keep to myself but it's gotten to the point where I know everyone. I chat but briefly. I know it's rude but I'm keeping a rhythm to my workout and I sometimes I have to walk away from some people that go to the gym to talk.  




Title: Re: Oldtimer1
Post by: oldtimer1 on December 01, 2018, 04:26:10 PM
Got on the treadmill today for a cardio session. Ran about 200 yards and said fuck it. Just couldn't face another day on the hamster wheel. Next time I run it will be outdoors by the ocean or nice trail.   I had  5 days of hard workouts in a row. Taking the weekend off. Talked to a real old timer.  He made me feel good about taking the day off. Basically said listen to your body. If you can can say you hit it hard five days in a row then don't look back at a missed cardio session. I think it was Bill Pearl who said if you make your workouts hellish then you will start missing days. Yates said something a little different. He said in effect make the workouts hellish but make sure you have days to recover. This is my unplanned recovery day.

Went home and had family over for dinner. Drank 3 beers. My son in law got my son on face time. He's in the Army Airborne. Turns out he said he will fly in during Christmas. Can't wait.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 03, 2018, 04:25:39 PM
I have a month on my commercial gym membership left. Going to work out at home for awhile. Getting tired of the gym scene. I also stupidly want to see if I can bench again with my bad shoulder. Sounds vain and shows my insecurity but I don't want to be seen with 135lbs on the bar in public.  That's what I would have to start with.  It's amazing that dumbbells don't bother my shoulder to the outrageous extent a barbell does. It seems I just hit a sweet spot by twisting my wrist to where my shoulders don't protest.

Might stop this journal for awhile. It's not like more than two people read it.  ;D


Title: Re: Oldtimer1
Post by: IroNat on December 03, 2018, 06:11:24 PM
I have a month on my commercial gym membership left. Going to work out at home for awhile. Getting tired of the gym scene. I also stupidly want to see if I can bench again with my bad shoulder. Sounds vain and shows my insecurity but I don't want to be seen with 135lbs on the bar in public.  That's what I would have to start with.  It's amazing that dumbbells don't bother my shoulder to the outrageous extent a barbell does. It seems I just hit a sweet spot by twisting my wrist to where my shoulders don't protest.

Might stop this journal for awhile. It's not like more than two people read it.  ;D

Yes, beside me and you there is nobody else.

Careful with the shoulder.  Take time to re-develop flexibility and attachment strength .

Me, I'd start with an empty bar and go up by small amounts over several months.

135 is too much.

You can still do the heavier dumbbells while doing that.



Title: Re: Oldtimer1
Post by: Coach is Back! on December 03, 2018, 06:33:43 PM
56...Shoulder Day

https://youtu.be/3ShvTeRiy1A


Title: Re: Oldtimer1
Post by: oldtimer1 on December 04, 2018, 06:09:59 AM
Great training video. I never sit for delt presses. I find it turns slightly into a chest press. I also go all way down and don't stop when humerus bone is parallel to the ground. It limits the weight used but I always try to do an exercise in the hardest way and not the easiest.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 04, 2018, 07:25:34 PM
Two rules that I tried to keep in mind today. One is from Physics 101. A load moved a greater distance is more work than a load moved a shorter distance. Trying to keep range of motion in mind with all exercises. Second is from Kinesiology 101.  Try as we can in bodybuilding the muscle never works in isolation. Any athletic endeavor muscles work in a connected fashion. I often wonder if so called isolation exercises are needed to improve athletic function? The bodybuilding mentality of needing many different exercises for a body part might truly be only beneficial for cosmetic bodybuilding.

Trained Chest and arms. For a couple of years now I have two bad shoulders but one is really gone. In bad times I can barely move my arm but it has seemed to dissipate with self physical therapy. My orthopedic surgeon said I have a slap tear. He said if you are going to have one then I have it at the best possible place looking at my MRI. What ever that means. He advised against surgery but to try physical therapy first. He said if continues to be a problem he would use surgery. I trust this guy. He specializes in the shoulder down. He is not a jack of all joints when it comes to orthopedic surgery.

When I went to him I was in horrible pain and could barely move my arm. The result from the injury was that certain favorite exercises I couldn't do anymore. The bench was out. The press behind the neck was a staple. It was finished. Jerking a weight over head as in push presses and Olympic jerks were out. Every once in awhile I get the urge to try to bench again. It normally ends up in bad shoulder pain and a quick abandonment of the the exercise.  Here I am again trying to do it again. This time I'm lifting really slow with my cadence. In the past I always worked up to around 275-300lbs in my sets with my fitness/bodybuilding type workouts. Now 135lbs feels slightly painful. Here I go again. Only an idiot keeps doing the same things hoping for a different outcome.   ;D


No warms listed. Trained at home.

Bench press with a bar 2 x 6 165lbs then 1 x 1 190lbs, 200lbs and 205lbs (shoulder held up. Slow negative and positive to hopefully avoid injury. So far so good)
Incline barbell press 2 x 6 140lbs (all the way down touching the top of the chest. )
Dumbbell flies 2 x 10 48lbs (at my basement gym I can make odd weights like 48lbs)
Push ups 2 x max (Pushups don't bother my shoulder at all.)

Traditional tricep pushdowns 2 x 10
Skull crushers 2 x 8 (another exercise I abandoned due to elbow pain. Went with a slow cadence and it felt good)
reverse grip holding a handle tricep extensions 2 x 12

Barbell curl 2 x 10 95lbs
Alternate dumbbell curl 2 x 8 43lbs
Scott dumbbell curl 2 x 10

Wrist curls 2 x 20 95lb
reverse wrist extensions using a D.A.R.T. 2 x 15

Situps on a incline board 1 x 25
Weighted crunch 1 x 50 5lbs behind head
pulley crunches 2 x 30

Ivanko gripper 2 x 20

It was nice training at home again. I have a great sound system with a satellite radio. Typing this at night after work. My bad shoulder is sore but nothing major.

Tomorrow is legs. Going to get back to barbell squats. Haven't done them is a long time.



Title: Re: Oldtimer1
Post by: IroNat on December 05, 2018, 10:21:42 AM
Good reporting.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 05, 2018, 03:45:17 PM
Trained legs today. Training at home for a change. Feels great. I have been doing the majority of my training in a commercial gym the last 3 years. Going to stick to home training for awhile. Truth be told I can do everything I do in a gym at my home gym.  Doing all kinds of new things like using a barbell for chest instead of dumbbells. Later in the week I will use power cleaning instead of deadlifting. Today I went back to barbell squatting instead of dumbbell squatting. Wow, don't use an exercise for awhile and you sure need a break in period.

1.Leg Press 2 x 12 four plates a side ( I can use a lot more plates if I did shallow leg presses like the majority do with the high back board so the knees hit you before your legs are really bent. I really bend my legs with the back board low. Maybe too deep for knee health. Partials have it's place but don't brag about using 6 -7 plates a side if you are going only about a 40% to 50% of the range of motion.
2.Squats: I did 5 sets 225 to 250lbs I tried to go deep and a moderate cadence. Felt a little off doing them again. I was pre fatigued from the prior leg presses. Dumbbell squats are a killer but it felt good to get back to the barbell.
3.Leg extensions 2 x 20
4.Seated leg curls 2 x 15
5.Standing leg curls 2 x12
6.Body weight no apparatus free squats 1 x 53 reps (Really think this is a great finisher going deep. From the point of conditioning and pump. I remember Wilf Sylvester won the short Mr. Universe in 1975 doing free hand squats along with leg extensions/ leg curl. Here was one of the best bodybuilders on the planet and he used body weight squats. Reported he did 400 reps on leg day. Not sure if it was one set or multiple.

One dumbbell side bends 1 x 15 90lbs
Hanging leg raise 2 x 23
Hip ups 1 x 25 (lie on back and push hip area toward the ceiling with your legs straight up in the air)

Standing calf 2 x 15
Seated calf 2 x 15

Neck helmet 1 set all sides with a traditional head strap for the back of the neck.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 06, 2018, 10:33:43 AM
Ran two mile out side. Didn't set the world on fire with the miles in the 8 minute something range. Hate winter running outside. It creates so much laundry with all the crap you have to wear.  Hit the heavy bag after. Going to make a tweak to my training. Going to try to do cardio 6 days a week. In order to do this I'm going to have some very easy cardio days after lifting. Something like a slow slug two mile run after lifting. On days off I will try to hit it hard. Best laid plans often don't work out but I will see how it goes.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 07, 2018, 02:43:05 PM
Trained back and delts today. Ugh. I did power cleans light after not using them for a long time. They were jamming my bad shoulder. Kept it light to hope to work back into using 225lbs for my sets like I use to. Maybe I'm delusional.


Power cleans: 5 sets of 3 from 135lbs to 170lbs. Wow, ashamed about the weight but I will work on it.
M.A.G bar pulldowns 2 x 10
Low pulley rows with a V handle seated 2 x 12 170lbs
Dumbbell row 2 x 10 80lbs
Reverse grip pulldowns 2 x 10

Shoulder press standing with dumbbells 2 x 10 50lbs. (all the way down. No half reps where the humerus is parallel to the ground. Sure I could use around 80lbs if I used that range of motion)
Dumbbell delt laterals 2 x 10 30lbs
Pulley laterals 1 x 10
Rear delt laterals 2 x 10 35lbs
Barbell shrugs 2 x 10 250lbs

Stiff leg deadlifts off a block 2 x 6 210lbs
Weighted hyper extensions 2 x 15 25lbs ( I use a plate behind my head and the old fashion horizontal back extension bench. I've noticed a lot of guys using the 45 degree hyper bench with a barbell in their hands. Two problems I see with this. The resistance near the drop drops off because the way the 45 degree bench is made. Second using a barbell in your hands decreases the resistance due to the leverage being in your favor. Use a plate behind your head or a barbell on your upper traps Yates/Mentzer style. I was curious about the barbell style with the bar in my hands in the 45 degree back hyper extension bench. I used 135lbs for my reps. I'm telling you the horizontal style hyper bench with a 25 lbs plate behind my head is harder.

ab wheel roll out 2 x 23
Pulley crunches 2 x 30

Opened the pantry to get my gross protein powder. Slammed the door. Went in the fridge and grabbed a nice German beer. That's more like it.  


Title: Re: Oldtimer1
Post by: oldtimer1 on December 10, 2018, 06:40:31 PM
Continuing saga of trying to lift with a bad shoulder. If this barbell bench press comeback doesn't work I will go back to dumbbells and just say fuck it.

Chest and arm day:

Barbell bench 2 x 6 175lbs 1 x 1 215 ( Shoulder is holding up but the tweaks are scary. Increasing the weight as a snails pace. Might stick  with the bar for benching and inclines until by my shoulder screams no instead of dumbbells. Next week I will give it a better test with a slow cadence 225lbs.)

Incline bar bench 2 x 6 150lbs. I know I can do a lot more but just doing strict movements for safety. The bar hit the chest each rep)

Flat flies 2 x 10 50lbs

Push ups 2 x max. (One set conventional and one set with perfect pushup handles. The hands twist to the spot they want to go with the push up handles. It has a greater range of motion but it also lessons the resistance by raising the body slightly putting more weight on the feet)

Traditional tricep pushdowns 2 x 10 ( my home unit isn't as smooth as the commercial gym)
Lying tricep extensions with an EZ curl bar 2 x 8 (got a good elbow tweak. Might drop this next time)
Reverse grip D Handle tricep extensions 2 x 12 (zero elbow pain with these)

barbell curl 2 x 10 95lbs
Alternate dumbbell curl 2 x 8 43lbs
concentration curl 2 x 12

wrist curls 2 x 20 90lbs
wrist extensions 2 x 15

Incline sit ups 1 x 27 reps
Weighted floor crunches 1 x 50 (10lbs plate behind head)
Pulley crunches 2 x 25 50lbs

Ivanko gripper  2 x 20 (If I use lower reps the higher resistance digs into my hand too much.)

Immediately after I walked on a treadmill at 3.8MPH and increased the incline 1% each lap for about 45 minutes. Last lap I ran at a little under 7 minute mile pace. Going to see if I can do gentle cardio on my lifting days instead of just lifting.



Title: Re: Oldtimer1
Post by: IroNat on December 11, 2018, 03:56:03 AM
I'd go much lighter for awhile with the benches and inclines.  Really super light.  Empty bar.  Add 5 lbs a week.  Sets of 12.  3-5 sets.

The connective tissues are what you need to strengthen and that takes awhile.

Your muscles are stronger than the connective tissues which is what will get hurt.

No reason to go heavy so soon.  Give it time.  No ego.



Title: Re: Oldtimer1
Post by: oldtimer1 on December 11, 2018, 10:11:12 AM
Cardio day. I ran 5.25 miles. Started very slow and had a gradual build up. Cranked the last quarter mile in under 7 minute mile pace. Between walking to warm up and cool down at the end it showed I was on the treadmill for 6 miles. 5.25 miles was running. Exhausted and a little cranky.  New goal is to do cardio5 to 6 days a week. Don't know if I can keep that up. Cardio on lifting days will be 45 minutes of fast walking with a quarter mile run at the end to remind my legs I'm a runner and not a walker. Off to work soon.



Title: Re: Oldtimer1
Post by: Primemuscle on December 11, 2018, 11:16:03 AM
I have a month on my commercial gym membership left. Going to work out at home for awhile. Getting tired of the gym scene. I also stupidly want to see if I can bench again with my bad shoulder. Sounds vain and shows my insecurity but I don't want to be seen with 135lbs on the bar in public.  That's what I would have to start with.  It's amazing that dumbbells don't bother my shoulder to the outrageous extent a barbell does. It seems I just hit a sweet spot by twisting my wrist to where my shoulders don't protest.

Might stop this journal for awhile. It's not like more than two people read it.  ;D

There's nothing wrong with benching 135 lbs. Probably nobody at the is watching. If they are and they care how much you bench, let them think what they will. Another thing, if dumbbells don't bother your shoulder, why not just stick with them. They are a better way to exercise your upper body anyway.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 11, 2018, 07:21:34 PM
There's nothing wrong with benching 135 lbs. Probably nobody at the is watching. If they are and they care how much you bench, let them think what they will. Another thing, if dumbbells don't bother your shoulder, why not just stick with them. They are a better way to exercise your upper body anyway.

Stop it Prime, you are making too much sense. I will see how this bench goes. It's going semi okay.  I will test the shoulder with 225lbs next bench day. If it amounts to my shoulder screaming  I will revert back to dumbbells. You're right though. Dumbbells might be a better tool to use anyway. It just bothers me with all the working out I do that I can't bench anymore. It's very odd how dumbbells don't give me the grief like the bar does. One more week. If 225lbs goes well I will stick with the program. One think for sure. Over 55 we are all one rep away from damaging our body because of ego coming into our workouts.

Enough about my training journal. How are your workouts going?


Title: Re: Oldtimer1
Post by: oldtimer1 on December 12, 2018, 04:37:25 PM
Leg day:

Leg press 2 x 12 (4 plates a side and some smaller ones. Low back board and seriously bent my legs)
squat 5 sets from 135lbs going up to 260lbs (Tried to go deep. Not quite ass to grass but low. Right knee makes awful sounds)
leg extension 2 x 20
seated leg curl 2 x 15
Standing leg curl 2 x 12
Free hand no weight squats 1 x 55 reps. ( I swear by the value of these. zero aches with these. Great conditioning and the pump is great. Aids with flexibility too.)

Hanging leg raises 2 x 23 reps( semi straight legs. Lifted them up high. I swear I gain a temporary half inch of height with this)
Hip ups 1 x 27

Standing calf 2 x 15 (I'm making a conscientious effort not to go to deep. I get tendon pain going too deep)
Seated calf 2 x 15 90lbs
Tibialis anterior work with a DART 1 x 20 (no cosmetic value but a tremendous aid against pronation and shin splints)

Neck work: One set all four sides with a weighted helmet.


Finished with about 40 minutes of fast walking on an incline.  I walk at 3.8 MPH. I start out at zero grade (incline). Every lap (quarter mile) I go up a 1% grade. When I hit 7% grade I went back to zero grade for the last lap. Takes about 40 minutes. I don't remember exactly.  It's light cardio. Tomorrow I will do hard cardio on a non lifting day.


Title: Re: Oldtimer1
Post by: IroNat on December 13, 2018, 03:51:59 AM
You are the "Cardio Master".

 ;)


Title: Re: Oldtimer1
Post by: oldtimer1 on December 13, 2018, 05:44:37 AM
You are the "Cardio Master".

 ;)

When I run with a devoted runner who does nothing else it brings me back to reality that my cardio stinks. Working on it. I want a big gas tank and not just a big engine. 


Title: Re: Oldtimer1
Post by: IroNat on December 13, 2018, 10:19:32 AM
When I run with a devoted runner who does nothing else it brings me back to reality that my cardio stinks. Working on it. I want a big gas tank and not just a big engine.  

Why don't you train for marathons if that is your goal?


Title: Re: Oldtimer1
Post by: oldtimer1 on December 13, 2018, 08:31:55 PM
Why don't you train for marathons if that is your goal?

Never said I wanted to run a marathon or it was my goal. Never said I was a bodybuilder either. I enjoy the challenge of strength training and endurance training. I think Brad Harris the actor had a similar approach. He lifted hard and included sprints and distance running in his program. Arnold tried to get him to compete but that wasn't his goal. He was a just a life time trainer. I was a sprinter in high school and college. I competed briefly in boxing and that taught me the value of having a gas tank of endurance. I also believe strongly in the health benefits of cardio though nothing is a cure all. It does put the odds in your favor though through lowing the risk factors. I was just reading how anti cardio Charles  Poliquin the strength coach was regarding running in an Ironman article he wrote. He died at 57.  I don't know what he died from but if it was from the number one killer of  man a heart attack it might have been prudent in retrospect to have included cardio in his program.

Regarding your question about whether I will run a marathon, who knows is my response. Anyone can run a marathon. It's a question of how fast you can run a marathon. A six hour marathon is quite different from running a 3 hour marathon. Yet every major marathon open to the public has a huge number of people coming in at the 5 and 6 hours mark.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 14, 2018, 11:07:49 AM
Back and Delts:

Power cleans 3 x 3 150-155-160 (Planned to go heavier but shoulder said no. I think I have to realize my limitations)
M.A.G. bar pulldowns 2x10
Seated long pulley rows with a V handle 2 x 12 170 (all the way out and back)
One arm dumbbell row off a bench 2 x 10 80lbs ( all the way out and up)
reverse grip pulldowns 2 x 10

Standing delt dumbbell press 2 x 10 50lbs. ( all the way down. No half reps like everyone is doing today.  I don't sit because if I lean back with my ass slightly forward it's a partial pec incline. I can use a lot more weight but I'm trying to target the delts)
Dumbbell laterals 2 x 10 28lbs (I can make a odd poundage like this at home)
Pulley delt laterals 1 x 10
Seated rear delt dumbbells 2 x 10 35lbs

Semi stiff deadlift off a block 2 x 6 210lbs ( I get a good hamstring stretch with this)
Weighted hyper extensions 2 x 15 25lbs plate behind my head. I use the old fashion horizontal lower back hyper bench. Much more effective and harder than the new 45 degree hyper benches where the resistance disappears near the top of the movement.)

Ab wheel roll outs 2 x 22
cable ab crunches 2 x 25 50lbs ( I sit in conventional lat machine pulldown. Instead of  facing the machine I reverse it and face out. I hold a V handle at the back of my head as I crunch down. Good movement if done right.


I finished with light cardio like I mentioned last time. 3.8MPH starting at zero grade or incline. Each quarter mile I go up 1% grade. When I got to 7% I completed that lap and went back down to zero for the final lap. I will tell you I felt this cardio after this weight workout. Drinking a disgusting Organic vegetable protein drink as I type this. My stomach can't tolerate milk base proteins sweetened with those chemical sugar substitutes.

I remember when Bill Pearl said when he hit 55 he stopped caring about the weight on the bar. He wasn't concerned with hot dogging (the term he used) as he explained it. He just wanted a good workout. I tried to turn back time and tried to get back into power cleans and benching with a bar. I have to realize I'm not a kid anymore. If I don't train smart I could be one rep away from not being a lifter anymore. Even though from time to time I try to get back into benching with a bar it's clear that it's over. For decades I always did my last set with 275 to 300. That is over. Not that I was ever a good bencher to begin with. Same with power cleans. Every back day I use to work up to 230lbs in the power clean for my last set. I think for me at this stage, deadlifts and Olympic high pulls are safer.  I'm sure 4 months from now I will get the bright idea to bench with a bar again.  ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on December 17, 2018, 02:19:58 PM
Trained Chest and biceps Yates style:

Flat Dumbbell bench 1 x 8 80lbs. (Felt awkward having not done them in two weeks. I have to work on getting them dead stop low.)
Incline dumbbell bench 1 x 9 70lbs ( Went all the way down with these.)
Flat Flies 1 x 12 50lbs
Push ups 2 x max

EZ bar curl 1 x 13 90lbs
Alternate dumbbell curls 1 x 9 45lbs
Straight bar pulley curls 1 x 11 (beginning to wonder if these are a better movement than bar curls. Resistance near the top is the difference)
Seated concentration curl 1 x 15

forearm wrist curls 1 x 30 85lbs ( I have a great wrist curl platform made by Jubinville)
reverse wrist extensions 1 x 20 using a D.A.R.T. bar

Ab wheel roll out 1 x 25
floor crunches with feet up on a bench 1 x 50 5lbs plate behind head.
Pulley crunches 1 x 30 50lbs

Ivanko grippers 2 x 25


Got on the treadmill after the weights. 3.8MPH quarter mile warm up and cool down.

First mile: 5.7 MPH (10:30 mile)
Second: 6.0 MPH (10:00 mile)
Third mile: 6.1 MPH (9:50 mile)
Fourth mile: 6.3 MPH (9:31 mile)
Fifth mile: 6.8 MPH (8:49 mile)

Ran a  quarter mile after the 5 mile run in 10 MPH (6:00 mile pace) I do this to remind my legs to remember speed.

Hit the heavy bag after. Normally after being on the treadmill for a 5 mile run with the extra warm up lap/cool down lap with the one quarter mile at 10 MPH the zip off my punches are gone. Today I felt I was killing the bag with hard punches.

Any of you guys ever hear of the annual AOBS dinner? It's a dinner for old time bodybuilders, power lifters and Olympic lifters. Last year they honored Chris Dickerson. Anyway the reason I bought it up was the MC of the event trains at my gym. In his strong man act he goes by the name of the Mighty Stephen.  I think he learned his act from the Mighty Atom. He has an amazing voice. He was singing, "You're a mean one, Mr. Grinch" in the gym.  He actually sounds better than the recording.


Title: Re: Oldtimer1
Post by: IroNat on December 17, 2018, 05:57:18 PM
Yes, I've heard about the AOB but never had an interest.



Title: Re: Oldtimer1
Post by: oldtimer1 on December 18, 2018, 10:15:12 AM
Trained legs Yates style of one work set after warm up. Then walked on a treadmill fast on an incline for around 35 minutes.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 19, 2018, 08:17:06 PM
Cardio day. Ran 5.25 miles on the treadmill then hit the heavy bag.  Started with a 10 minute mile and with each mile I went faster. I went  down to a 6 minute mile (10 MPH) for the last quarter. Pulled something in my groin right near the end of the run. I will sleep on it and see how to proceed tomorrow. I have a positive feeling it's a tweak and not serious. Trying to be positive about it. Tomorrow is back. My face is getting gaunt from losing weight. Not a good look.


Title: Re: Oldtimer1
Post by: Primemuscle on December 19, 2018, 08:30:39 PM
Stop it Prime, you are making too much sense. I will see how this bench goes. It's going semi okay.  I will test the shoulder with 225lbs next bench day. If it amounts to my shoulder screaming  I will revert back to dumbbells. You're right though. Dumbbells might be a better tool to use anyway. It just bothers me with all the working out I do that I can't bench anymore. It's very odd how dumbbells don't give me the grief like the bar does. One more week. If 225lbs goes well I will stick with the program. One think for sure. Over 55 we are all one rep away from damaging our body because of ego coming into our workouts.

Enough about my training journal. How are your workouts going?

I am ashamed to admit that they aren't going at all. Aside from doing some stuff at home, like squats, good mornings, leg extensions, calf raises, push-ups, and a few core exercises, I've been lousy about getting to the gym. I did go awhile back and overworked arms to the point where they were sore for almost a week. My flabby gut screams for some cardio, even though my weight is down. I am hovering between 172 and 175 lbs. I will get my ass in gear and I'll remember to go back at it slowly so I don't have another sore arm fiasco. I baby my ancient body so there's not much likelihood of my doing anything stupid enough to mess my joints or ligaments up.

Obviously, I am good about giving advice to everyone else while not taking it myself. ;D

My poor excuse for doing absolutely nothing is that the holidays suck ever since my wife passed.  Three years have gone by and you'd think I'd be doing better.  Somehow I am not. 


Title: Re: Oldtimer1
Post by: oldtimer1 on December 20, 2018, 05:28:07 AM
I am ashamed to admit that they aren't going at all. Aside from doing some stuff at home, like squats, good mornings, leg extensions, calf raises, push-ups, and a few core exercises, I've been lousy about getting to the gym. I did go awhile back and overworked arms to the point where they were sore for almost a week. My flabby gut screams for some cardio, even though my weight is down. I am hovering between 172 and 175 lbs. I will get my ass in gear and I'll remember to go back at it slowly so I don't have another sore arm fiasco. I baby my ancient body so there's not much likelihood of my doing anything stupid enough to mess my joints or ligaments up.

Obviously, I am good about giving advice to everyone else while not taking it myself. ;D

My poor excuse for doing absolutely nothing is that the holidays suck ever since my wife passed.  Three years have gone by and you'd think I'd be doing better.  Somehow I am not.  

I hope in time you find peace.

The older I get the more I realize that I cannot let fitness go. It becomes too hard to regain. One lesson I learned regarding lost fitness is to begin with high reps. It seems for a lack of a better term to awaken the muscle memory.  I'm learning this also with cardio. Instead of trying to run a hard two or three miles I have been doing 5 and it's "awakening" my cardio ability. Getting back to high reps about 10 years back I was disgusted with my strength and condition. I used high reps for 4 weeks then found I could get back to the normal rep range stuff. Maybe part bro science but it's my empirical observation in my experiment of one.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 20, 2018, 09:29:33 AM
Back day: No warm ups listed. One set to failure.

Pulldowns with M.A.G. bar 1 x 14 (upright back. I don't lean back to make it a row. All the way down with the bar. Limits the weight you can use but it's more effective.)
Seated low cable pulley row with a V handle 1 x 14 170lbs
Single dumbbell row off a bench 1 x 12 90lbs ( all the way up and down. Too many do this partial weight shifting)
Hammer strength pulldowns 1 x 12

Traditional deadlifts off the floor 1 x 6 315lbs. ( got dizzy with this one. Went slow on the negative for added work)
Weighted back extensions 1 x 20 25lbs plate behind head

ab roll outs 1 x 27
ab machine crunch 1 x 25 100lbs

Walked fast on a treadmill after lifting. Walked at 3.8 MPH. Started at zero grade (incline) for a quarter mile. Each quarter mile I went up 1% incline. I went up to 7% grade (incline)  and finished with a quarter mile on no incline. Took about 35 minutes.  I call this an easy cardio day.  It's still cardio but nothing compared to the 5.25 mile run yesterday.





Title: Re: Oldtimer1
Post by: oldtimer1 on December 21, 2018, 10:04:16 AM
Delt and triceps:Yates style.

Clean and military press 1 x 9 115 (all the way down and tried to stay upright instead of incline pressing it.)
Dumbbell delt laterals 1 x 14 30lbs
Pulley laterals with a D ring handle 1 x 15
Rear delt dumbbell laterals 1 x 14 35lbs
barbell shrugs 1 x 15 250lbs.

Traditional tricep pushdowns 1 x 12
Single dumbbell two hand tricep extensions 1 x 10 75lbs ( tried to go low but elbows are bothering me.)
Rope triceps 1 x 11
dips 1 x 10 ( went deep)

weighted floor crunches 1 x 55 5lbs plate behind head
Pulley crunches 1 x 30


Got a Dtap vaccine prior to training. Thought maybe my shoulder would be sore. I didn't feel the shot and I have zero soreness. Maybe it will kick in tonight. Debating whether to do the cardio or put it off till tomorrow. Feeling washed out. Losing fat rapidly but is this sustainable?  


Title: Re: Oldtimer1
Post by: IroNat on December 21, 2018, 11:50:30 AM
Delt and triceps:Yates style.

Clean and military press 1 x 9 115 (all the way down and tried to stay upright instead of incline pressing it.)
Dumbbell delt laterals 1 x 14 30lbs
Pulley laterals with a D ring handle 1 x 15
Rear delt dumbbell laterals 1 x 14 35lbs
barbell shrugs 1 x 15 250lbs.

Traditional tricep pushdowns 1 x 12
Single dumbbell two hand tricep extensions 1 x 10 75lbs ( tried to go low but elbows are bothering me.)
Rope triceps 1 x 11
dips 1 x 10 ( went deep)

weighted floor crunches 1 x 55 5lbs plate behind head
Pulley crunches 1 x 30


Got a Dtap vaccine prior to training. Thought maybe my shoulder would be sore. I didn't feel the shot and I have zero soreness. Maybe it will kick in tonight. Debating whether to do the cardio or put it off till tomorrow. Feeling washed out. Losing fat rapidly but is this sustainable?  

Are you dropping bodyweight?


Title: Re: Oldtimer1
Post by: oldtimer1 on December 21, 2018, 02:44:24 PM
Are you dropping bodyweight?

Yes I am. What's more important is that I can see the difference in the mirror. Again not a bodybuilder. I don't use bodybuilding drugs.  Too tired to run today. Going to see if I can wake up prior to work tomorrow and get the run in. I'm so out of it in the early morning for physical exercise. I don't know how Bill Pearl did it. He rose at 4 AM to train. Must have had a lot of warm ups to get into the groove. Going to start my 5.25 mile run tomorrow with a couple of slow 10 minute miles to wake myself up.


Title: Re: Oldtimer1
Post by: IroNat on December 21, 2018, 05:07:09 PM
Yes I am. What's more important is that I can see the difference in the mirror. Again not a bodybuilder. I don't use bodybuilding drugs.  Too tired to run today. Going to see if I can wake up prior to work tomorrow and get the run in. I'm so out of it in the early morning for physical exercise. I don't know how Bill Pearl did it. He rose at 4 AM to train. Must have had a lot of warm ups to get into the groove. Going to start my 5.25 mile run tomorrow with a couple of slow 10 minute miles to wake myself up.

Pearl went to bed around 7PM.


Title: Re: Oldtimer1
Post by: AbrahamG on December 21, 2018, 06:05:44 PM
I am ashamed to admit that they aren't going at all. Aside from doing some stuff at home, like squats, good mornings, leg extensions, calf raises, push-ups, and a few core exercises, I've been lousy about getting to the gym. I did go awhile back and overworked arms to the point where they were sore for almost a week. My flabby gut screams for some cardio, even though my weight is down. I am hovering between 172 and 175 lbs. I will get my ass in gear and I'll remember to go back at it slowly so I don't have another sore arm fiasco. I baby my ancient body so there's not much likelihood of my doing anything stupid enough to mess my joints or ligaments up.

Obviously, I am good about giving advice to everyone else while not taking it myself. ;D

My poor excuse for doing absolutely nothing is that the holidays suck ever since my wife passedThree years have gone by and you'd think I'd be doing better.  Somehow I am not

I wish there was something that could be said to make you feel better but sadly, there isn't.  My advice is simply to force yourself into the gym.  Maybe if you feel better about yourself other things will slowly fall into place.  That's all I got.  This is my 9th Xmas without my dad and 15th without my mom.  It gets better, but is never the same.  I hope you can find some happiness this Holiday season.



Title: Re: Oldtimer1
Post by: IroNat on December 23, 2018, 01:03:57 PM
I am ashamed to admit that they aren't going at all. Aside from doing some stuff at home, like squats, good mornings, leg extensions, calf raises, push-ups, and a few core exercises, I've been lousy about getting to the gym. I did go awhile back and overworked arms to the point where they were sore for almost a week. My flabby gut screams for some cardio, even though my weight is down. I am hovering between 172 and 175 lbs. I will get my ass in gear and I'll remember to go back at it slowly so I don't have another sore arm fiasco. I baby my ancient body so there's not much likelihood of my doing anything stupid enough to mess my joints or ligaments up.

Obviously, I am good about giving advice to everyone else while not taking it myself. ;D

My poor excuse for doing absolutely nothing is that the holidays suck ever since my wife passed.  Three years have gone by and you'd think I'd be doing better.  Somehow I am not. 

Prime,

Get yourself to the gym. 

Set some goals of some sort.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 24, 2018, 11:09:40 AM
Trained back and chest today. Gym was packed. Early Christmas eve closing. I  made an error doing 6 mile runs in addition to lifting. I think I fried my nervous system.  Had three disturbing days of not being able to sleep like I was doing amphetamines or something. Trying to be good at polar opposites of athletic endeavor is hard for a young man let alone an old man.  Going back to 2 or 3 miles on my off days. If I do hard distance it's going to be once a week so I recover. Luckily I didn't lose too much strength. Had a good training day with the weights today. Backed off the weight very slightly so I could use good form and cadence. 


Title: Re: Oldtimer1
Post by: oldtimer1 on December 26, 2018, 12:00:27 PM
Leg day:

Dumbbell squats 2 x 12 85lbs ( Used straps to hold the dumbbells. Upright back and sank them. Really hard exercise)
Hack machine squats 2 x 12 (Went as low as I can go.)
stiff deads 1 x 6 205lbs (got a really good hamstring stretch)
Kick back machine 2 x 12 80lbs
Leg extension 2 x 12 150lbs ( I realize weight is meaningless from brand to brand. My home leg extension is hard with 80lbs)
leg curls 2 x 10 110lbs
body weight squats 1 x 55 (went really deep and didn't flop into the negative part. Great finisher. Good for mobility and conditioning)

Standing calf 2 x 12 (having mixed feelings about using machines for calves. Beginning to think I was getting better results when I was using body weight single leg calf raises with my knee locked. I get tendinitis of my right Achilles going low with calf machines. )  
Seated calf 2 x 15 90lbs  

4 way neck machine. Two sets per side.

Ab coaster 1 x 35 60lbs
Ab crunch machine 2 x 20 100lbs


Title: Re: Oldtimer1
Post by: oldtimer1 on December 27, 2018, 07:39:09 PM
Did cardio today:

8 x quarter miles. I previously was running 5.25 miles in addition to the warm up and cool down for a total of 6 miles. I was feeling severely burned out from combining that with lifting. Today I did 8 quarter mile intervals but I made it easy with a quarter mile fast walk 3.8 mile rest interval. I usually do quarter mile repeats with a rest interval of  220 yards. I just felt burned out hence the extra rest interval yardage.

8 x 440 yards intervals

1 x 7.7 MPH (7:48 mile pace)
1 x 8.0 MPH (7:30 mile pace)
1 x 8.6 MPH (7:00 mile pace)
1 x 8.9 MPH (6:44 mile pace)
1 x 9.2 MPH (6:31 mile pace)
1 x 9.6 MPH (6:15 mile pace)
1 x 10.0 MPH (6:00 mile pace)

This didn't feel like a hard workout. The long quarter mile walk rests at 3.8 MPH kept everything  easy.  When I'm feeling better and more rested I will take it down to a 220 yard (200 meter) rest period and make it a lot more challenging. Just trying to recover from the burn out I have been feeling. I was going to sleep feeling like I was taking amphetamines I was so wired. Sleeping 4 to 5 hours a night.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 28, 2018, 10:00:27 AM
Trained delt and arms:  

Good workout. I was waiting for the scott curl bench. Two guys were using it.  They left the bar with the plates on it. I was civil when I pointed it out. Hate some stuff about commercial gyms. Here are a few.

1. Leaving plates on bars and machines. Leaving dumbbells on the floor.

2. Shadow boxing  between sets. Thanks for fighting imaginary spooks.

3. The music. The owner loves 70's rock. Nothing wrong with that but he has satellite radio and 300 channels. Same channel every day.  Someone said he got tired of the constant requests for a channel.

4. Guys that tie up multiple pieces of equipment. It's not your private gym. Seen a group of young guys take 6 pair of dumbbells for their circle jerk.

5. Guys that sing loud and off key while wearing ear buds and their beats. Some sing one syllable of a word. Sounds like Spock got drunk and decided to sing a song.

6. Guys and women that sit in machines and watch the world go by.  It's not a chair.

7. Guys that do 6 sets with three minutes between sets and sit in machine for ages.

8. Tied in with number 6, the squat guy. He's a power lifter and does one exercise the squat for one hour. He does a 3 rep set every ten minutes.

9. People that go to the gym to talk endlessly. They are in the gym for 90 minutes but only do three sets of an exercise.

10. The phone person. There is a woman who every single time she comes into the gym she walks in on the phone. Every single exercise she talks on the phone. Every rep. Never stops talking. Who the hell is listening to this on the other end?

11. The gay guys who seem to spend too much time in the locker room.

12. Gym is filled with sick people. One guy is blowing his nose between sets touching every handle in the place.

13.  The old man wearing the shorty shorts from 1980 doing floor exercises with his balls falling out all over the place.

14.  The steroid advice guy. He thinks because he's on cycle he has some great advice but he doesn't know I know what he looks like off cycle.  

15. The guy that never shuts up. Likes to talk endlessly. Hey buddy I will chat but I got work to do.




 
 


Title: Re: Oldtimer1
Post by: IroNat on December 28, 2018, 10:15:29 AM
I thought you quit the commercial gym for awhile

 ???


Title: Re: Oldtimer1
Post by: oldtimer1 on December 28, 2018, 01:32:59 PM
I thought you quit the commercial gym for awhile

 ???

I worked out in my own gym for about 10 days and got bored being by myself. LOL. I do alternate it. For decades my home gym was my primary. For now it's my secondary. I can do just about everything I do in a commercial gym at home. What I do love about the commercial gym I train in is that for the most part it's a really friendly place to work out in. I feel like I know everyone. I do have some bitching about the place as noted.

I do on many occasions like the solitude of my gym. I really like the music selection. No waiting to use anything. I have safety racks for benching and inclining. Sometimes my home unit machines are better than the commercial gym like my leg press machine. Light years better. Better angle and smoother. The commercial model doesn't even have safety catches. Blow out your knee and the weight will crush you. If I'm injured I can use a lighter weight without being self conscience at home too. 


Title: Re: Oldtimer1
Post by: IroNat on December 28, 2018, 01:37:48 PM
I definitely can understand.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 29, 2018, 11:53:03 AM
Did nothing today but go to work for 4 hours.  Sitting around thinking when to start drinking a cold one.


Title: Re: Oldtimer1
Post by: oldtimer1 on December 31, 2018, 11:51:11 AM
I'm a broken record with this training log. So boring, I know.

Back and Chest day:

Pull ups 2 x 8 ( dead hang and I went up till my elbows were all the way down. Controlled cadence)
Seated pulley long lat pulls with a V handle 2 x 12 170lbs (All the way out and back)
Dumbbell row off a bench 2 x 10 80lbs (dead hang and controlled all the way up)
MAG grip pulldowns 2 x 10

Dumbbell bench 2 x 8 75lbs ( used a lighter weight than usual to use a slow cadence. Shoulder is bugging me. If I do the reps slow, controlled and through a full range it seems to preserve what little function I have. LOL)
Incline dumbbell bench 2 x 8 65lbs (I'll pick up the weight when I'm feeling better)
Flat flies 2 x 10 48lbs. (Yes I can make a 48lb dumbbell in my home gym.)
Push ups 2 x max ( One set conventional and the other with perfect push up bars. I wonder if in time variations of push ups will be all that I do for chest. I bet my chest might even look better doing push ups than using weight)

deadlifts 2 x 4 300lbs then 1 x 1 325lbs ( I deadlift at the end when I'm fatigued. Learned this from Dorian Yates. I can use less weight and be safer from injury.)
Weighted back extensions on a hyper bench 2 x 15 (25lbs plate behind head)

Ab wheel roll outs 2 x 25 (Looked in a mirror doing these and saw  an old grey haired guy looking back at me. Where's my black shoe polish? )
Ab pulley crunches 2 x 25


Did the work out hung over from a party the day before. I don't know why but I seem to remember hung over work outs through the years better than the overwhelming majority when I was sober the day before the workout. Maybe because they were so hard.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 01, 2019, 05:52:35 PM
Walked fast for about a hour and 17 minutes on an isolated trail by my house. Easy cardio yet I think it I did my body good.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 02, 2019, 04:20:23 PM
Trained legs in my basement. Still hitting bodyweight squats after using weights for legs. Why didn't I use this earlier in my lifting days?  Still learning stuff. I did leg press, squats, leg extensions, seated leg curls, standing leg curls for thighs then did 55 reps deep body weight squats smooth cadence squats. They are making my knees feel fantastic. For awhile I the leg press at the commercial gym was grinding my knees to dust. At least it felt that way with the pain and clicking. Now I'm using the much better leg press in my house along with the finish of body weight squats and my knees feel great.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 03, 2019, 07:42:09 PM
Ran 5.25 miles on a treadmill. Hit the heavy bag after.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 04, 2019, 12:30:08 PM
Trained delt and arms. Started with press behind the necks and after three warm ups did a work set. Nope, permanently removed from my catalog. Switched to dumbbell delt press standing.

Daughter is in labor. Going to be a grand dad!!!


Title: Re: Oldtimer1
Post by: oldtimer1 on January 07, 2019, 07:54:57 PM
Hectic couple of days with my daughter having a baby and my son from the Army visiting. Starting tomorrow going to really switch up my work outs for awhile.

 Going old school whole body routines twice a week with a twist. Not going to failure at first and cycling the intensity.  For example if I'm going to do exercise X with a goal of 100lbs for 8 reps I will wait six workouts to get there. So workout one of the six workouts will be using 75lbs for exercise X. Work out two will be 80lbs for exercise X. Three will be 85lbs and so on until I hit my goal of 100lbs. So the cycle starts super easy with super form, full range of motion and almost a super slo mo cadence and gets really hard gradually.  After six whole body workouts with one routine I will switch the routine for completely new exercises. I hope this accomplishes two things. One is to prevent exhaustion through not working to failure until workout six and to get a completely fresh change of exercises when I change things up after exercise day six comes around. Might lift weights just Monday and Friday. I will do bodyweight military type exercises on off days with cardio.

Hopefully this will pan out. Going to use this routine for my first six workouts.

Power cleans 3 x 3 then 1 x 1

barbell squats 2 x 8
lunges 1 x 8

dumbell bench 2 x 6

chin ups 2 x max
seated low lat pulley 2 x 12

military press 2  x 8
dumbbell laterals 2 x 10

weighted dips 2 x 10
barbell curls 2 x 10

ab wheel 2 x max
ab pulley 2 x

standing calf 2 x 15

neck work

Captain crush grippers



Title: Re: Oldtimer1
Post by: IroNat on January 08, 2019, 04:46:11 AM
Congrats on the grandkid!

Life goes on. 


Title: Re: Oldtimer1
Post by: oldtimer1 on January 08, 2019, 05:53:48 AM
Congrats on the grandkid!

Life goes on. 

Thanks


Title: Re: Oldtimer1
Post by: oldtimer1 on January 08, 2019, 07:07:32 PM
Did my first whole body workout in awhile. Using splits for a long time. I used really embarrassing weights for my first workout.  Tried to make up for the lack of poundage by  using a slow mo cadence and full range of motion. As usual my delicate shoulder wouldn't allow me to jerk the weight after a power clean so I just did power cleans. I think my six workout cycle is a good plan. The workouts will be relatively easy until I hit workout four. The big exercises are getting ten pound increases from workout to workout and the smaller exercises 5lbs increases.

Tomorrow is cardio day, heavy bag and body weight conditioning. Curious to see how my body reacts to these workouts. If I over do the cardio I'm sure to lose muscle and look flat. We will see. I hope I get the full three weeks in so I can see the results of or lack of. Trying to do a whole body routine with the weights twice a week with some body weight stuff on the days off.

In a perfect week it might look like this.

Monday: Whole body routine with the weights
Tuesday: Distance run, heavy bag and body weight exercises
Wednesday: Intensity interval runs, heavy bag and body weight exercises
Thursday: Easy run
Friday: Whole body routine with the weights
Saturday: Off. Drink beer to replace carbohydrates.  ;D
Sunday: Distance run, heavy bag and body weight exercises

Hope I can gut out this routine for the planned three weeks. It's a different path from what I have been doing. If all goes well I will continue. If not I will go back to my split routine.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 09, 2019, 02:45:54 PM
Ran into my first gremlin with the new workout. I ran 5.25 miles. Then hit the heavy bag hard. I was going to some body weight stuff after but I could hardly stand up. Oh, well. I'm not a young man anymore.

 Tomorrow is another run. Friday a whole body routine.


Title: Re: Oldtimer1
Post by: IroNat on January 09, 2019, 03:45:36 PM
What are trying to accomplish with this excessive (my opinion) training?


Title: Re: Oldtimer1
Post by: oldtimer1 on January 09, 2019, 07:03:24 PM
What are trying to accomplish with this excessive (my opinion) training?

Getting lean. Lowering visceral and subcutaneous fat. Gaining endurance (gas tank) while maintaining a level of strength and power. I think my methods are working. I do have a good work ethic even if I say so myself. I can't compare myself to drug users but I do get a lot of compliments for being in shape if I vainly say so.  I'm not a bodybuilder.  I'm just a guy whose hobby is training.

 I think a real role model for me is Brad Harris the actor who trained at Gold's with all the legends back in the day. He had a football scholarship to UCLA but hurt his knee and turned to acting. Arnold tried to get him to compete seeing his potential but I speculate he didn't want to use steroids and never competed. He split his time between running, biking and lifting. He included sprints and distance. He reached a period where he didn't use weights for legs. Just for upper body. I always train my skinny legs with weights. LOL.  From what I read about him back in the Golds day he would run plenty of times 5 miles at a pop. His bodybuilding routine generally consisted of three exercises a body part and 3 work sets each exercise for 12 reps. Danny Padilla and  Eddie Giuliani were high rep guys also.  Ed even wrote he couldn't build quality muscle without high reps. So many ways to skin a cat. Brad Harris died at 84 but what a ride. He had outstanding health and physicality almost his entire life. He didn't whimper into his coffin but slid sideways into his coffin saying what a ride.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 10, 2019, 09:01:00 PM
Ran 5.25 miles. Kept the speed slow but felt it for my age and conditioning.

1st mile 11:55
2. 10:00
3. 10:00
4. 9:31
5: 8:57

Did a  quarter mile after the 5 miles in 6:31 pace (9.2 MPH)

Drank beers tonight binge watching Sex in the City with the wife. Fun night. We use to watch it when it was a new show so it was nostalgic for us. Tomorrow I will do a whole body routine with moderate weights. I don't think it's working for me. I will go back to a split Next week.  I have to get this stuff dialed in.

Biggest mistake I'm making is eating too much. I snack like a lunatic. I remember during my high school and college track days and even boxing days I ate three relatively small meals a day. Now in my old age I snack all day like a lunatic. Another is not doing consistent cardio. I think I need to do 4 to 5 days a week. I know I get slightly weaker with too much cardio but being strong with the power lifter fat isn't a good look.



Title: Re: Oldtimer1
Post by: IroNat on January 11, 2019, 03:40:52 AM
You can't outrun a bad diet.

Which sounds like what you are trying to do.

>

Why exercise won't make you lose weight

https://www.cnn.com/2019/01/04/health/diet-exercise-weight-loss/index.html



Title: Re: Oldtimer1
Post by: oldtimer1 on January 11, 2019, 06:08:08 AM
You can't outrun a bad diet.

Which sounds like what you are trying to do.

>

Why exercise won't make you lose weight

https://www.cnn.com/2019/01/04/health/diet-exercise-weight-loss/index.html





I don't believe that article what so ever. There is a direct caloric burn but there is an after burn too. There are no fat people running 5 miles fast. CNN is the least trusted news source on cable. That radical article made a big splash then it died out. There is no loss fat program worth a damn without an exercise component. Olympic swimmers are known to eat an insane amount of calories. Many really good marathoners drink beer. True if you eat like a slob you can't out work it with a couple of crap exercise sessions.

I don't know if the study of exercise physiology is really cutting edge yet. A pound of fat is 3500 calories according to some sources. A hard lifting session burns between 150 calories to 250 if your doing some insane lifting. I base my lifting caloric cost guess on a study that put people through a 12 exercise Nautilus circuit to failure with an average 174 calories used. A hard cardio session is 400 to 600 calories. You can see how it will lead to weight loss though the weeks and months.

Arnold, Callard, Franco, Mentzer, Padilla and many others ran during contest prep. I know Mentzer in his retirement years from bodybuilding was against cardio.


Title: Re: Oldtimer1
Post by: IroNat on January 11, 2019, 06:27:20 AM
Sure, exercise burns calories not if you eat back all the calories you burned.

That is the focus of the article. 

You can spend the hours of your life on the treadmill like a hamster or you can drink a few less beers and do something more productive.



Title: Re: Oldtimer1
Post by: oldtimer1 on January 11, 2019, 06:19:59 PM
Completed two whole body routines this week and two hard runs. Yesterday I got in 5.25 miles running and .75 miles walking fast for a warm up and cool down. I then went to work where I was on my feet most of the day. Came back and drank some beers. Today I really felt washed out. I did a whole body routine and felt ill and run down. I think it's just exhaustion. Didn't even lift heavy. My power cleans never went over 170lbs for my sets and the squats never over 235lbs.

Power cleans 3x3

squats 2 x 9
barbell lunges 1x8

dumbbell bench 2 x 8

pull ups 2 x max
low cable lat row seated 2 x 12

military press 2 x 8
delt dumbbell laterals 2 x 10

barbell curl 2 x 10
weighted dips 2 x 10

standing calf 2 x 15

weighted back extensions 2 x 15

neck work and gripper work

Tomorrow going to work then doing nothing physical and not drinking. Might take Sunday off too. Haven't decided.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 14, 2019, 01:37:29 PM
Lessons learned and lessons relearned.

  I have been training hard since I was a young teenager.  I was in track in high school and college. I've competed in boxing.  My job required I pass a physical performance test every year or consideration for promotion is out the window. I'm one of the few that completed it without a hiccup for nearly three decades. As everyone does I try to always learn new and better ways to train.  Sometimes it's just change for the sake of change.  I would never consider myself a bodybuilder. I don't use steroids. I think most of the time I am in shape.

  Why do I bring this stuff up?  I always try to tweak my training. If you don't adapt you die but sometimes it's just trying to reinvent the wheel. Lately I learned a lesson. In my youth I could string together 5:15 miles. Not world beating, lol but not slug speed either. I think endurance is incredible important to being a good fighter and for health. One thing I had to learn again is that you can't be a good distance runner and be a good lifter. The body adapts to the stress presented. Run a lot of miles and it signals the body to shed body weight. Run hard enough and it will also shed unneeded muscle along with the fat.  I started doing long runs along with lifting hard. My body started breaking down. Mentally I started breaking down too. Felt like crap.

   I will still run hard. I will still run distance but I have to be wary.  Rest is as important exercise. The old adaptation model is still as factual as it was decades ago. Stress-adaptation-Exhaustion still holds true.  What's also true is that some hold back and get too much rest. A guy that lifts weights twice a week for 45 minutes but can't run a decent mile is not in shape.  

   Trained back and chest today. Felt great despite being in a casino having fun drinking cold ones last night.  


Title: Re: Oldtimer1
Post by: oldtimer1 on January 15, 2019, 07:54:44 PM
Did cardio today but trying to not kill my self into the ground with cardio.  I did 8  x quarter miles at an easy pace. Usually I use a 200 meter fast walk in between but today used a full quarter mile walk for recovery between sets. The long slow cardio like running 5 plus miles made me feel like hell when combined with hard lifting. Funny but if I just ran for a couple of weeks I would feel great doing it but combined with lifting is just to much for my mind and body. Realized I have to get more sleep too. Between lifting, running and working it was just breaking myself down. Tomorrow is leg day. I will do legs and nothing else.

1 x quarter mile 440 yards at 8:30 minute mile pace
1 x quarter mile 8:15 pace
1 x quarter mile 8:00 pace
1 x quarter mile 7:42 pace
1 x quarter mile 7:18 pace
1 x quarter mile 7:18 pace
1 x quarter mile 7:00 pace
1 x quarter mile 6:40 pace  (9 MPH)


Title: Re: Oldtimer1
Post by: oldtimer1 on January 16, 2019, 02:58:56 PM
Trained legs. Then took the dog for a one mile hike in the woods around a lake. I had rubber legs walking around those woods. I had to cross two streams that have make shift log bridges someone built. They are slippery and very unstable. The dog with his four wheel drive legs had no trouble. Me, I was slipping and sliding over the wet wood. I rarely see anyone on this trail around this lake by my house. Today in the snow I saw big boot prints on the trail I take. Normally the prints I see are deer prints. It's so isolated.  My daughter's dog weighs about 20lbs and is useless as protection. Really fun dog though.  At one point the dog was so happy to be outside. He was running in circles and doing flips.  To access this lake you have to walk in between houses.  It's like walking into the twilight zone. One minute you're in a residential neighborhood in NJ and the next you're in the woods in with deer, foxes, snakes, turtles, hawks and geese. Every once in awhile I find an item like a sock on the ground.  Who is in the woods and decides they feel like getting rid of one sock?  


Title: Re: Oldtimer1
Post by: oldtimer1 on January 17, 2019, 07:24:34 PM
Did jack today. Friend's 90 something father took the family car and went missing. Spent the morning looking for him. Cops were tracking his car through toll plaza's.  He was found after a couple of hours. No training today. Went to work and truth be told I needed the time off.


Title: Re: Oldtimer1
Post by: The Scott on January 17, 2019, 07:40:34 PM
Did jack today. Friend's 90 something father took the family car and went missing. Spent the morning looking for him. Cops were tracking his car through toll plaza's.  He was found after a couple of hours. No training today. Went to work and truth be told I needed the time off.

Sometimes the Fates conspire to force the rest we need upon us.  This seems to be one of those times, my friend.   :)


Title: Re: Oldtimer1
Post by: IroNat on January 18, 2019, 04:56:15 AM
Every sock has a story.



Title: Re: Oldtimer1
Post by: oldtimer1 on January 18, 2019, 10:15:52 AM
Trained delts and arms: Did somewhat the usual.

Military clean and press 2 x 8 115 (all the way down with the bar to the upper chest. Back upright.)
dumbbell lat raises 2 x 10 30lbs
Single arm pulley delt laterals 1 x 12
Rear delt laterals 2x10 35lbs
Some rotator work
Barbell shrugs 2 x 10 250lbs

Weighted dips 2 x 10 25lbs (went deep)
tricep pushdowns 2 x 10
reverse grip single arm tricep with a D ring handle 2 x 12

EZ barbell curl 2 x 10 90lbs
Alternate dumbbell curls 2 x 8 40lbs
Concentration curls 2 x 12

Forearm wrist curl 2 x 20 95lbs
Reverse wrist extensions 2 x 15

weighted crunches 1x 55 5lbs plate behind head
Pulley crunches 2 x 25




Title: Re: Oldtimer1
Post by: oldtimer1 on January 18, 2019, 10:18:17 AM
Every sock has a story.



Doing laundry as I type this. Came up with an odd number of socks from the dryer I was pissed but my daughter said the dryer never takes a sock. It gives you a bonus sock. 


Title: Re: Oldtimer1
Post by: oldtimer1 on January 19, 2019, 03:33:59 PM
Did nothing today. Went to work and at dinner time took the wife to a seriously good Italian restaurant. There was a line out the door prior to opening. Drank an Italian red and had seafood over pasta with an incredible Marechiara sauce that originated in Naples. NY and NJ has the most incredible food. You want Italian food. Plenty of restaurants owned by real Italians. Want Portuguese food there might be 20 restaurants owned and run by Portuguese people. I could go on with every ethnicity.  Went to an expensive Italian restaurant in South Carolina. It was ketchup on pasta. Pure garbage. No garlic at all.


Title: Re: Oldtimer1
Post by: IroNat on January 19, 2019, 05:53:04 PM
Sounds good.



Title: Re: Oldtimer1
Post by: The Scott on January 19, 2019, 06:32:42 PM
Trained delts and arms: Did somewhat the usual.

Military clean and press 2 x 8 115 (all the way down with the bar to the upper chest. Back upright.)
dumbbell lat raises 2 x 10 30lbs
Single arm pulley delt laterals 1 x 12
Rear delt laterals 2x10 35lbs
Some rotator work
Barbell shrugs 2 x 10 250lbs

Weighted dips 2 x 10 25lbs (went deep)
tricep pushdowns 2 x 10
reverse grip single arm tricep with a D ring handle 2 x 12

EZ barbell curl 2 x 10 90lbs
Alternate dumbbell curls 2 x 8 40lbs
Concentration curls 2 x 12

Forearm wrist curl 2 x 20 95lbs
Reverse wrist extensions 2 x 15

weighted crunches 1x 55 5lbs plate behind head
Pulley crunches 2 x 25




Good job, brother!


Title: Re: Oldtimer1
Post by: oldtimer1 on January 20, 2019, 04:45:44 AM
Thanks Scott.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 20, 2019, 06:12:55 PM
A thread about something called feeder sets on the main board. I think IronNat remembers as I do that this was called muscle spinning in the 60's.  Anyway,  it's a day off of training so I figure I can play around with this. First I did 100 reps with 10lbs in dumbbell curls. I curled both dumbbells at the same time. Next up was dumbbell tricep extensions. I laid down on a bench  with my palms facing each other. With the ten pound dumbbells I started and had to stop at around 55 reps or so. Took a couple of breaths and got back to it getting to 100 reps. Then I did hammer curls with the two dumbbells curling both at the same time. Let me tell you that the ten pound weight felt like it was million pounds after awhile. Can't deny the pump. My low set protocol doesn't give me anywhere near this pump.  I even measured my little arms afterward. LOL.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 21, 2019, 01:18:12 PM
Trained back and chest today: 

Pulldowns with a mag supinate bar 2 x 10
Seated lat pulley pulls with a V handle 2 x 12 175lbs (all the way out and back)
Single dumbbell rows off a bench 2 x 10 85lbs (all the way out and back)
Reverse grip pulldowns 2 x 10

Dumbbell bench 2 x 8 75lbs (all the way down)
Incline dumbbell bench 2 x 8 65lbs ( Bad shoulder didn't protest too bad)
Flies 2 x 10 50lbs
Push ups 2 x max ( one conventional and one with perfect push up handles)

dead lift 2 x 4 300lbs then 1 x 1 325lbs 
Weighted hypers 2 x 15 25lbs plate behind my head

Ab wheel roll outs 2 x 21
ab pulley crunches 2 x 25


Title: Re: Oldtimer1
Post by: oldtimer1 on January 22, 2019, 09:04:52 AM
Ran 4 x half miles. Ran them fairly slow and felt my left hamstring tighten. I was going for 6 x half miles but I felt I was close to pulling a hamstring. I quit and hit the heavy bag.  I stretched the hamstring out. Didn't realize how tight I was. I think that my cardio is going to consist of walking for a week or two. I don't need a pulled hamstring that might put me out of cardio for weeks or months. I ran track in high school and college. My sprinting career was over with a hamstring pull. Never got back to that speed again. 


Title: Re: Oldtimer1
Post by: Primemuscle on January 22, 2019, 03:25:45 PM
Yes I am. What's more important is that I can see the difference in the mirror. Again not a bodybuilder. I don't use bodybuilding drugs.  Too tired to run today. Going to see if I can wake up prior to work tomorrow and get the run in. I'm so out of it in the early morning for physical exercise. I don't know how Bill Pearl did it. He rose at 4 AM to train. Must have had a lot of warm ups to get into the groove. Going to start my 5.25 mile run tomorrow with a couple of slow 10 minute miles to wake myself up.

When you are too tired to run, walk. According to the website www.caloriesperhour.com, a 200 pound man would burn 113 calories walking 1 mile at a pace of 4 miles per hour (total exercise duration = 15 minutes).

Ever hear or read about biological clocks. Apparently, different people have different internal clocks. This can affect how long and when we sleep. Our biological clocks drive our circadian rhythms. These internal clocks are groupings of interacting molecules in cells throughout the body. A “master clock” in the brain coordinates all the body clocks so that they are in synch.


Title: Re: Oldtimer1
Post by: oldtimer1 on January 23, 2019, 12:58:18 PM
I have one sore hamstring from yesterday.  Trained legs today. When I got to stiff leg deadlifts for the hamstring I saw stars. I'm glad I didn't push the running yesterday or I would have ripped it. Prime gave good advice. Going on a walking kick for awhile for cardio.  One time I was training for charity cardio 5K. I injured my calf. For ten days before the race all I did was walk fast for 5 miles a day. The day of the race I warmed up with some hundred yard  strides.  I ran the race with little pain and posted a decent time considering the injury.

Walking fast is one best kept secrets.  Young guys thinks it's a joke but it is truly one of the best exercises going.  Here's another secret. Hiking and military Rucking is walking.


Title: Re: Oldtimer1
Post by: Deadpool on January 24, 2019, 06:05:08 PM
dont know about shoulders but i had some elbow problems and i feel using this handle on lat pulldown works very well (thinking of it i assume thats what you guys meant when talking about the v bar, duh!) anyway, lots of handles out there worth experimenting with can make a world of difference working it from a different angle

(http://www.rookiejournal.com/images/img0468.png)

or use old fashioned wrist straps, take the thumb out of the movement and it changes the angle of attack


Title: Re: Oldtimer1
Post by: oldtimer1 on January 25, 2019, 07:59:16 AM
or use old fashioned wrist straps, take the thumb out of the movement and it changes the angle of attack

Try this M.A.G. bar.  I had problems with my bicep and shoulder. Zero problems with this.  Best pulldown and row bars made. I was very skeptical when I bought it but it was a home run. 


Title: Re: Oldtimer1
Post by: oldtimer1 on January 25, 2019, 04:04:52 PM
Delt and arm day:

Standing dumbbell press 2 x 10 50lbs (all the way down. Easily could use 70lbs plus if I sat and only went down till my upper arm was parallel to the floor. I always try to do an exercise in the hardest way that physics 101 would prove it's more work.)
Dumbbell delt lateral 2 x 10 30lbs
Single arm delt pulley lateral with a D handle 1 x 10
Rear delt lateral 2 x 10 35lbs
Barbell shrug 2 x 10 250lbs

Weighted dips 2 x 10 25lbs (went deep)
Two hand single dumbbell extensions 2 x 10 75lbs
Rope push downs 2 x 12
Single dumbbell behind head extension 1 x 12

Alternate dumbbell curls 2 x 8 45lbs
Rope thumbs up curl 2 x 10
Single dumbbell scott 2 x 10
Concentration curl 1 x 18 reps with a light weight

wrist curls 2 x 20 95lbs
reverse wrist extension 2 x 15 ( used a DART Shin muscle contraption. Found it's excellent for reverse wrist extensions.

Floor crunches with feet up on a bench 1 x 50 10lbs plate behind my head
Pulley crunches 2 x 25

Drank a disgusting vegetable protein drink after.





Title: Re: Oldtimer1
Post by: oldtimer1 on January 27, 2019, 05:33:18 PM
Taking a week off training. Feel like I'm coming down with something. No cardio and no lifting. Mentally I feel like crap. I have a knee giving me problems along with a hamstring. I have other tweaks in the injury department. I have truly trained for well over 6 months without missing a week. Time for some down time. I have some ideas for when I come back that I'm excited about. 


Title: Re: Oldtimer1
Post by: IroNat on January 28, 2019, 03:45:27 AM
Taking a week off training. Feel like I'm coming down with something. No cardio and no lifting. Mentally I feel like crap. I have a knee giving me problems along with a hamstring. I have other tweaks in the injury department. I have truly trained for well over 6 months without missing a week. Time for some down time. I have some ideas for when I come back that I'm excited about. 

Sound thinking.

Lots of viruses going around.  Wife has been sick for about 10 days.



Title: Re: Oldtimer1
Post by: oldtimer1 on January 30, 2019, 06:25:40 PM
I got bronchitis, chills, cough and aches.  Really broken down. LOL.  Sitting on my ass vegetating all day. Had to get out of the house so I walked the dog in the woods. Came back wheezing from the cold.


Title: Re: Oldtimer1
Post by: IroNat on January 31, 2019, 05:21:02 AM
I got bronchitis, chills, cough and aches.  Really broken down. LOL.  Sitting on my ass vegetating all day. Had to get out of the house so I walked the dog in the woods. Came back wheezing from the cold.

That sucks.

Be careful you don't get pneumonia.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 01, 2019, 10:57:57 AM
That sucks.

Be careful you don't get pneumonia.

Had an x-ray. No pneumonia. I had pneumonia one time in my life and would have sworn I had it again.  Just bronchitis. Still sick as dog.


Title: Re: Oldtimer1
Post by: Primemuscle on February 01, 2019, 11:32:40 AM
Had an x-ray. No pneumonia. I had pneumonia one time in my life and would have sworn I had it again.  Just bronchitis. Still sick as dog.

I first had pneumonia as an infant. Every cold has turned into bronchitis since then. My doctor explained that once you get pneumonia you become more susceptible to it. This happens infrequently, but if I get a cold and cannot shake it within a few days, I head to the doctor who prescribes antibiotics. He refers to it as bacterial pneumonia. Wish I knew this growing up and as a young adult because when left to take it's course, I'm hacking for at least three months.

Not sure if it's related, but I also have asthma which causes me to get short of breath more easily. Fortunately, I only had one critical episode asthma attack, requiring emergency hospital care and that was when I was a teenager. On the other hand, I've never knowingly had the flu or its symptoms.

It's currently 19 degrees F in Newark, NJ. Walking your dog in the woods might not be the best idea. At least you don't live in Minneapolis where my niece and her husband do. It is five degrees cooler than Newark. -Up a bit from earlier this week.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 01, 2019, 02:31:18 PM
I first had pneumonia as an infant. Every cold has turned into bronchitis since then. My doctor explained that once you get pneumonia you become more susceptible to it. This happens infrequently, but if I get a cold and cannot shake it within a few days, I head to the doctor who prescribes antibiotics. He refers to it as bacterial pneumonia. Wish I knew this growing up and as a young adult because when left to take it's course, I'm hacking for at least three months.

Not sure if it's related, but I also have asthma which causes me to get short of breath more easily. Fortunately, I only had one critical episode asthma attack, requiring emergency hospital care and that was when I was a teenager. On the other hand, I've never knowingly had the flu or its symptoms.

It's currently 19 degrees F in Newark, NJ. Walking your dog in the woods might not be the best idea. At least you don't live in Minneapolis where my niece and her husband do. It is five degrees cooler than Newark. -Up a bit from earlier this week.

I would have sworn I had pneumonia again.  Can't breath trying to going to sleep at night. I didn't walk the dog. It is under 20 degrees and it's snowing lightly.  Feel bad for him. He lives for his walks in the woods and our little sprint at the end.  Pugs are good sprinters but have zero endurance. Been a rough week. I can't imagine how hard it's going to be hitting the gym again when I'm well.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 08, 2019, 06:02:18 AM
Two weeks of being sick and being immobile. Should have listened to my doctor and let him admit me to the hospital. Feeling slightly better now. I know I will be weak as hell coming back. Walking up the stairs is exhausting. Monday I begin hitting the gym again, God willing.


Title: Re: Oldtimer1
Post by: IroNat on February 08, 2019, 08:06:31 AM
Don't rush it.

You'll get back quickly when you resume training.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 10, 2019, 04:30:27 PM
Don't rush it.

You'll get back quickly when you resume training.

Tomorrow I hit the gym. I'm a wreck between being sick as a dog for two weeks, my leg being injured and my perpetual hurt shoulder.  Going to start sick light. I don't care what people think. If I'm using 135lbs for my benches and 250lbs for deads so be it. I will get back in time.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 11, 2019, 02:28:25 PM
First workout since being sick.  I won't put up the weight used because they were a joke. No warm ups listed.

Chest day:

Bench 5 x 4 reps
Incline barbell bench  3 x 6
flat flies 3  x 10
dips 2 x 8
pullover 2 x 10

One giant set for abs
hanging leg raise
weighted crunch
incline situps
machine pulley crunch

Got on the treadmill after and ran two miles at a really slow pace. Felt my left Achilles get tweaked. I think as we age the body gets fragile. I have a slight limp here. Pissed. I ran so slow too.

Ended with no weight single calf raises. four sets.

Feel like I was hit by brick. Benches went surprisingly well considering my messed up shoulder. Started with something I never did before. I did my first warm up with the empty bar. Always thought that was silly watching guys in the gym do that.  I always began warm ups with 135lbs. Anyway the shoulder held up for 5 sets of flat barbell benches. The weight was really light.

My comeback split was inspired by watching Mike O'Hearn videos. From what I can make out he lifts 5 days a week. The split is Chest, legs, delts, arms and back. Cardio in the beginning of the cycle is Monday to Thursday.  Never liked this type of split but I'm going to do it for a two to three weeks.  He also uses around 5 sets of 4 reps in the power lifts to start his cycle.  I think low reps could be disastrous for a "senior" lifter but I used 5 increases in weight for the 5 sets of 4 in the bench. Tomorrow is legs and the squats will be 5 sets of 4 reps too.

Just want to get my strength up.




Title: Re: Oldtimer1
Post by: oldtimer1 on February 12, 2019, 07:21:48 PM
Legs: Recovering from being sick. Weight used is pathetic so I won't put it down.

Power type squats 5 x 4 (Increased weight each set. Low bar placement and stance was slightly wider than shoulder)
Leg press 3 x 10
leg extension 2 x 20
stiff leg dead 3 x 6

Giant set of abs.
Hanging leg raise
weighted crunches
incline sit ups
Pulley crunches

Hit heavy bag for two rounds.
Walked fast on a treadmill with an incline for 34 minutes

Single leg calf raise body weight only 3 sets.

Neck work.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 13, 2019, 09:39:56 AM
Delt day:

Press behind neck 5  x 4 (Light never went over 125lbs but came all the way down with the bar to the traps to start each rep)
Dumbbell press standing 3 x 6
Dumbbell delt laterals 2 x 10
Rear delt dumbbell laterals 2 x 10
barbell shrugs 2 x 10

Giant set of abs:
Hanging leg raise
weighted crunch
incline sit up
pulley crunch

Body weight single leg calf raise 3 x max

I went on the treadmill after but then said to hell with it while warming up. Too tired. Weak from being sick.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 14, 2019, 06:22:44 PM
Still feeling weak and under the weather. Third week of this crap.

Arm day:

Close grip bench 3 x 6
dumbbell lying on bench extensions 3 x 8
traditional pushdowns 3 x 10

EZ curls 3 x 10
alternate dumbbell curls 3 x 8
concentration curls 3 x 12

forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

weighted crunches 1 x 50
pulley crunches 1 x 25

Tomorrow is back day.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 15, 2019, 10:46:06 AM
Back day:

Deadlifts 5 x 4 (kept it light. 300lbs)
Pulldowns 3 x 10
Seated lat pulls with a V handle 3 x 12
Single dumbbell rows off a bench 2 x 10
Inverted body weight bar rows 1 x 10 (feet on a bench body facing the ceiling. Grab the bar from a smith machine and pull up)
weighted back extensions 2 x 15
pulley crunches 1 x 30

Tired of being sick. Actually had to hock a luggie in my basement. Put in the french drain. Told my wife and now she's pissed. It's always something.

Hopefully I will be back on Monday when I continue the come back.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 18, 2019, 05:16:36 PM
Chest and back: Still weak from being sick. This is ridiculous.


Pull downs with M.A.G. bar 2 x 10 (I don't list the weight because my home unit has so much friction it can't compare to a smooth commercial unit.)
Seated cable rows with a V handle 2 x 12 170lbs (all the way out and back)
Dumbbell rows off a bench 2 x 10 80lbs
reverse grip pulldowns 2 x 10

Dumbbell bench 2 x 8 75lbs (normally I go all the way down. Slightly short stroked it. Felt weak from being sick. I also have been stretching my bad shoulder a lot. I think I made it weak from to much stretching.)
Incline dumbbell bench 2 x 8 (On second set I failed at 7 reps)
flat dumbbell flies 2 x 10 50lbs
Push ups 2 x max

deadlifts 2 x 4 300lbs then 1 x 1with 315lbs
weighted back extensions 2 x 15 (25lbs plate behind my head)

floor crunches 1 x 50 5lbs plate behind head.

Being sick for three weeks has aged me. LOL.  I look in the mirror and I just don't look like myself. Determined to get back. Tomorrow should be a trip. Going to run outside in the cold air. Should be a wheezing coughing fest. 


Title: Re: Oldtimer1
Post by: oldtimer1 on February 19, 2019, 07:57:49 PM
Ran two slow miles in the park today. It was 29 degrees and my lungs filled with fluid.  Damn three weeks with bronchitis. I'm 90% better but 100% would be nicer.  ;D  After the run I hit the heavy bag. It felt great to let all my anger out on the bag. Hit it with bad intent.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 20, 2019, 03:33:20 PM
Leg day: Still regaining my strength.

Squats 2 x 8 225lbs (went deep and controlled)
leg press 2 x 12 ( 4 plates a side. Completely bent my legs with the back board low)
Stiff leg deadlifts 2 x 6 205lbs.
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12

Dumbbell side bend 1 x 15 90lbs
Hanging leg raises 2 x 22
Ab wheel roll out 2 x 22
Hip ups 1x 25 (I lie on the floor and point my legs toward the ceiling lifting my hips toward the ceiling.)

Standing calf raise 2 x 15
seated calf raise 2 x 15 90lbs
tibialis anterior work with a D.A.R.T. device.

Neck work 1 times all sides



Title: Re: Oldtimer1
Post by: oldtimer1 on February 21, 2019, 08:39:34 AM
Ran two slow miles. Averaged 9:11 pace.  Hit the heavy bag for two rounds.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 22, 2019, 10:56:01 AM
Delt and arm day:

Military press 2 x 8 115lbs (cleaned the weight and went all the way down staying upright so it's not a standing incline press.
Dumbbell lateral raise 2 x 10 28lbs (yes I can make 28 pound dumbbells in my home gym)
Single arm lateral pulley raise 1 x 10
Rear delt lateral raise 2 x 10 35lbs
Barbell shrugs 2 x 10 250lbs

single dumbbell two hand seated tricep extension 2 x 10 75lbs (all the way down)
Traditional tricep pushdowns 2 x 10
One arm reverse grip single handle tricep extension 2 x 12

EZ curl 2 x 10 90lbs
Alternate dumbbell curl 2 x 8 43lbs
One hand pulley curl with a D handle 2 x 12

Wrist curl 2 x 20 95lbs
Reverse wrist extension 2 x 15

Weighted crunches 1 x 55 5lbs plate behind my head
Pulley crunches 2 x 25


Title: Re: Oldtimer1
Post by: oldtimer1 on February 25, 2019, 09:53:57 AM
Back and chest day:

Gaining strength back.  I guess it was time for my six week attempt to  bench with a bar. Nope the shoulder said. When will I learn? Dumbbells from now on.  Deadlifts are coming back. I deadlift at the end of back and chest. I like to deadlift after I'm prefigured so I can't use heavy weights.  I did 2 x 4 300lbs then 1 x 1 320lbs.  


Title: Re: Oldtimer1
Post by: IroNat on February 25, 2019, 01:23:15 PM
How much did you try to bench with?


Title: Re: Oldtimer1
Post by: oldtimer1 on February 25, 2019, 07:46:21 PM
How much did you try to bench with?

I did four sets of flat barbell benches ending with 185lbs. My right shoulder just doesn't work without pain and weakness. I guess nothing is wrong with dumbbells. For a strange reason they seem for the most part do not irritate the shoulder. Must have to do with me rotating the wrist to a good position. Noticed the same with pull ups and lat machine pulldowns. A M.A.G. supinate pulldown bar and revolving pull up handles don't irritate the shoulder.


Title: Re: Oldtimer1
Post by: IroNat on February 26, 2019, 03:48:35 AM
I've told you this before that you are going too heavy with the bench presses.

You have to master your ego.  Nobody in the gym gives a f*ck what you are benching.

If they do ask just tell them you are rehabbing your shoulder.

You need to start with just the bar.  Do 1-3 sets of high reps.  Add no more than 5 lbs a week.  

You need to strengthen the connective tissues in the joint slowly over time.  

It takes a few months.  You have to be patient.  

185 is way too heavy until you rehab the connective tissues.



Title: Re: Oldtimer1
Post by: oldtimer1 on February 27, 2019, 04:54:04 AM
Slow 2 mile run on Tuesday.


Title: Re: Oldtimer1
Post by: oldtimer1 on February 27, 2019, 07:55:12 PM
Today was leg day. It went well.

Leg press 2 x 12  four plates a side.(back board low and a truly full bend of the legs)
Dumbbell squats 2 x 12 80lbs (Truly one of the best exercises. If you bend over and deadlift the weight you are not doing it correctly. Straight back and sink that ass down till the legs are fully bent)
stiff leg dead off a block 2x6 205lbs
leg extensions 2 x 20
seated leg curl 2x 15
standing leg curl 2 x 12
No weight body weight squats 1 x 50 (Great way to finish legs. Deep squats and controlled negative. None of this crossfit flopping around.)

Ab side bend with one dumbbell 1 x 15 80lbs
Hanging leg raise 2 x 22
Hip ups 1 x 25

Standing calf 2 x 15
seated calf 2 x 15

neck work


Title: Re: Oldtimer1
Post by: The Scott on February 28, 2019, 04:59:31 AM
Just coming off two weeks of downtime due to the flu...Yuck.  I will start out even lighter than I normally do, LOL!  Great reading in this thread!  It along with IroNat's postings are very inspirational!  Thanks!


Title: Re: Oldtimer1
Post by: oldtimer1 on February 28, 2019, 09:31:37 AM
Just coming off two weeks of downtime due to the flu...Yuck.  I will start out even lighter than I normally do, LOL!  Great reading in this thread!  It along with IroNat's postings are very inspirational!  Thanks!

I had the flu two years ago. When the high fever broke it turned into pneumonia. Being in the hospital was really draining. Glad you're feel better. The weights are adjustable.

Walked for one hour and twenty minutes today on a trail near my house. Hit the heavy bag. My voice still sounds like I'm sick but I'm feeling 90% physically.  


Title: Re: Oldtimer1
Post by: oldtimer1 on February 28, 2019, 09:34:21 AM
I've told you this before that you are going too heavy with the bench presses.

You have to master your ego.  Nobody in the gym gives a f*ck what you are benching.

If they do ask just tell them you are rehabbing your shoulder.

You need to start with just the bar.  Do 1-3 sets of high reps.  Add no more than 5 lbs a week.  

You need to strengthen the connective tissues in the joint slowly over time.  

It takes a few months.  You have to be patient.  

185 is way too heavy until you rehab the connective tissues.



Just sad that 10 or so short years ago every single chest workout I used 275lbs on my last set and I'm not a big guy.  I said it before. I'm done with the movement. 


Title: Re: Oldtimer1
Post by: IroNat on February 28, 2019, 01:39:32 PM
Just sad that 10 or so short years ago every single chest workout I used 275lbs on my last set and I'm not a big guy.  I said it before. I'm done with the movement.  

I understand but what you did 10 years ago is irrelevant to where you are today.

Try what I said.  Rehab the joint and connective tissues very gradually.  Start with the empty bar and be patient.

The only thing that holds the upper arm to the shoulder girdle is tendons and ligaments.  Those have to be strengthened before they can sustain heavy loads.

(https://thumbs.dreamstime.com/z/anatomy-human-shoulder-detail-vector-illustration-55077806.jpg)




Title: Re: Oldtimer1
Post by: oldtimer1 on February 28, 2019, 07:19:27 PM
I have been diagnosis by an orthopedic surgeon upon viewing an MRI that I had a slap tear. An honest surgeon who fixed a complete bicep rupture on me recommended that I forgo the repair on the shoulder. He said no guarantee it would work better after the surgery. He also threw in that I wasn't a kid anymore. 


Title: Re: Oldtimer1
Post by: The Scott on March 01, 2019, 04:35:08 AM
I have been diagnosis by an orthopedic surgeon upon viewing an MRI that I had a slap tear. An honest surgeon who fixed a complete bicep rupture on me recommended that I forgo the repair on the shoulder. He said no guarantee it would work better after the surgery. He also threw in that I wasn't a kid anymore. 

Well, I wish you as full a recovery as you can attain my friend.  I know how you feel when they tell you that you're no longer a kid.  But still, there's a kid inside all of us and all it takes to bring them to the surface is a smell, a sound or something else that stirs the memories that sleep inside us all.  Good luck!


Title: Re: Oldtimer1
Post by: IroNat on March 01, 2019, 04:44:31 AM
If you can do an empty bar without pain, then over time, you can very gradually strengthen the connective tissues to support higher loads.

This takes time though,  Several months.

Go as light as you have to without pain.  Start with an empty bar and add very little weight each week.  2.5 to 5lbs total per week.
If in doubt use less weight.

Week1 - empty bar
Week 2 - empty bar + 2.5 or 5lbs.
Week 3 - empty bar + 5 or 10 lbs
etc.

Work up to 3 sets of high reps (20+)



Title: Re: Oldtimer1
Post by: The Scott on March 01, 2019, 04:49:26 AM
If you can do an empty bar without pain, then over time, you can very gradually strengthen the connective tissues to support higher loads.

This takes time though,  Several months.

Go as light as you have to without pain.  Start with an empty bar and add very little weight each week.  2.5 to 5lbs total per week.
If in doubt use less weight.

Week1 - empty bar
Week 2 - empty bar + 2.5 or 5lbs.
Week 3 - empty bar + 5 or 10 lbs
etc.

Work up to 3 sets of high reps (20+)



Excellent advice!


Title: Re: Oldtimer1
Post by: oldtimer1 on March 01, 2019, 12:07:52 PM
Trained delts and arms today. Planed to walk after but just shot.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 04, 2019, 11:18:06 AM
Using a Yates inspired routine this week. Chest and bicep today.

Flat Dumbbell bench 1 x 8 80lbs ( went all the way down. No half reps.)
Incline dumbbell bench 1 x 8 70lbs  (deep. No partials. I would be using the 100lbs if I was doing humerus parallel to the ground.)
Flat flies 1 x 14 50lbs
Push ups 1 x max

EZ curl 1 x 15 90lbs
Alternate dumbbell curl 1 x 9 45lbs
Single arm pulley curl 1 x 17
concentration curl 1 x 12

Forearm wrist curl 1 x 25 95lbs
Reverse wrist ext 1 x 25

Sit ups on an incline board 1 x 27
floor crunches with a 5lbs plate behind my head 1 x 55
Pulley crunches 1 x 30

Ivanko gripper work 2 x 20 (used high reps. When I was using low reps with captains of crush it really messed up something in my forearm. Took about a month to heal. Playing it safe with high reps. )


Finished with a fast walk for one hour and twenty minutes on a path by my house.  


Title: Re: Oldtimer1
Post by: oldtimer1 on March 05, 2019, 10:55:26 AM
Leg day:

Leg press 1 x 16 four plates a side. Back board low and a full bend of the legs
Dumbbell squats 1 x 14 80lbs. Upright back and ass all the way down
Stiff leg dead 1 x 9 205lbs
leg extension 1 x 25
seated leg curl 1 x 24
no weight free hand squat 1 x 55. I think this is a fantastic finisher

Single dumbbell side bend 1 x 18 90lbs
Hanging leg raise 1 x 25
Hip ups 1 x 27

Standing calf raise 1 x 18
Seated calf raise 1 x 17

neck work

Fast walked one hour and 22 minutes.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 06, 2019, 12:42:10 PM
80 minutes of hiking a trail for cardio. Hit the heavy bag after. Tomorrow is back day.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 06, 2019, 02:34:29 PM
If you can do an empty bar without pain, then over time, you can very gradually strengthen the connective tissues to support higher loads.

This takes time though,  Several months.

Go as light as you have to without pain.  Start with an empty bar and add very little weight each week.  2.5 to 5lbs total per week.
If in doubt use less weight.

Week1 - empty bar
Week 2 - empty bar + 2.5 or 5lbs.
Week 3 - empty bar + 5 or 10 lbs
etc.

Work up to 3 sets of high reps (20+)



No amount of exercise will cure my damaged shoulder. A torn labrum doesn't repair itself. I have two choices. Live with the limitation or gamble on surgery that has no guarantee of making my shoulder better after a lengthy rehab. I chose to live with the limitations and my orthopedic surgeon agrees.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 07, 2019, 07:09:38 PM
Pulldown with M.A.G. bar 1 x 11
Seated pulley row 1 x 15 175lbs
Single Dumbbell row off a bench 1 x 12 85lbs (all the way down and up. Strict form.)
Reverse grip pulldown 1 x 12
Deadlift 1 x 6 315lbs
Weighted hyperextensions 1 x 18 25lbs plate behind head
ab wheel roll outs 2 x 22
Pulley crunch 1 x 30

Walked fast for one hour and 17 minutes after. Every once in awhile I would throw in a short sprint from 40 to 100 yards. When I'm doing a walking cardio day I wear blue jeans. I must look odd sprinting with jeans and a black motorcycle jacket.

 Beginning to think that walking is the best cardio for a bodybuilder.  It doesn't interfere with lifting like running can and it melts fat away. You just can't casually walk like 90% of people I see on treadmills. They actually walk to their car faster than they walk on the treadmill. You have to walk fast.

It's really cold in NJ the past couple of days but I found after the first mile and half I can't feel the cold at all. Enough body heat is heating up my winter clothes and I feel 100% comfortable. The trick is to never stop while wet from walking or you're done. 


Title: Re: Oldtimer1
Post by: IroNat on March 08, 2019, 03:56:44 AM
No amount of exercise will cure my damaged shoulder. A torn labrum doesn't repair itself. I have two choices. Live with the limitation or gamble on surgery that has no guarantee of making my shoulder better after a lengthy rehab. I chose to live with the limitations and my orthopedic surgeon agrees.

Exposure to intense gamma rays will cure you...but you'll get green skin.

(http://66.media.tumblr.com/tumblr_mam7t0RzkB1qhpx4lo1_500.jpg)


Title: Re: Oldtimer1
Post by: oldtimer1 on March 08, 2019, 10:00:42 AM
Trained delts and tris.

Military press 1 x 9 115lbs. Touched the top of my chest without leaning back.
Dumbbell delt laterals 1 x 12 28lbs
Pulley delt laterals 1 x 14
Rear delt dumbbell laterals 1 x 15 35lbs
Shrugs 1 x 12 250lbs

Single dumbbell two hands tricep press 1 x 13 75lbs
Traditional tricep push downs 1 x 14
Single arm reverse grip pulley tricep extension 1 x 15
single dumbell one arm tricep extension 1 x 12

weighted ab crunch 1 x 55 5lbs plate behind head
Pulley ab crunch 1 x 30


Title: Re: Oldtimer1
Post by: oldtimer1 on March 09, 2019, 04:13:39 PM
Yesterday I did nothing. Went to Atlantic city. Ate a ton of food and drank like a fish.  Found out my son did a load of laundry then went out for an hour. Came back and something happened to the machine and gallons of water continuously flowed out of the machine. Water everywhere. Ugh.  Looked like someone put a hose on the first floor and let it flow for an hour. While dealing with that learned a close young relative was rushed to the hospital.  Crazy 24 hours.

Going to lay low till tomorrow.  :-\


Title: Re: Oldtimer1
Post by: oldtimer1 on March 11, 2019, 12:34:23 PM
Today Monday 3-11-19 I did chest and bicep in Yates style one set to failure. A little disappointed in that my flat dumbbell bench presses I got one less rep than last week. Rest of the workout went well though. Who knows maybe I unknowingly used a slower cadence than I did last week. Also a ton of cardio could explain it.

After the weight workout I did one hour and 14 minutes of fast walking.  Threw in a couple of short sprints when the mood hit me. I planned to start running this week but a wild night of drinking last Friday in a Casino left me shot. I think I will start running on Wednesday. Tomorrow I will do another walking cardio after legs.

Thinking a lot of about volume but I've been there before. It just doesn't feel right to use a moderate weight for set after set. Maybe I could use heavy weight for one exercise per session. Meaning maybe I will use a progression like this for dumbbell benches of 6-4-2-1 reps but for inclines do 4 sets of 8.  Who knows? Every time I get excited about using volume I give it a go and end up back to my form of HIT.  I just don't like using moderate weight for an endurance type workout.  


Title: Re: Oldtimer1
Post by: IroNat on March 11, 2019, 01:59:51 PM
Yesterday I did nothing. Went to Atlantic city. Ate a ton of food and drank like a fish.  Found out my son did a load of laundry then went out for an hour. Came back and something happened to the machine and gallons of water continuously flowed out of the machine. Water everywhere. Ugh.  Looked like someone put a hose on the first floor and let it flow for an hour. While dealing with that learned a close young relative was rushed to the hospital.  Crazy 24 hours.

Going to lay low till tomorrow.  :-\


Just read this.

That's sucks.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 12, 2019, 06:07:28 PM
Hit legs today. Might be getting weak from all the cardio. I just want to lose some fat. After legs I did my fast walking thing on a trail for one hour and fifteen minutes. My legs were like jello from the lifting. My occasional sprints were a sorry affair. After that I went to work where I stand the majority of the time. Feels good to sit and type.

Tomorrow is a no lifting day. This week's split is Monday: chest and bicep. Tuesday: legs, Wednesday: off, Thursday: Back and Friday: delts and tricep. It's the split I borrowed for Yates. Doing one set to failure so it's definitely Yates inspired.  One thing I learned about doing one set to the ragged edge is that it's very draining and the CNS suffers after awhile. Getting symptoms like hand tremors.  Today after doing 19 reps in the leg press to complete failure I couldn't do the next exercise for at least three minutes I was so drained.

Hope after my long walks last week and the beginning of this week I'll get a running day in Tomorrow. I know most people who bodybuild couldn't care less about running but I like to me well rounded in Physical culture.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 14, 2019, 09:48:12 AM
Back day today. Mixed results. Deadlifts are down but I've been walking like a lunatic for cardio. Decided to run yesterday and saw the error of my ways. Walking is fantastic for cardio. It doesn't train your fast twitch muscles for running. Getting back to running soon. Going to take awhile to get my running spring in my legs back.  Tomorrow is that last day of the week. Working delts and triceps.  Going back to lifting three days a week next week. Two sets of an exercise instead of one set to failure. That one set to failure stuff gets brutal if you truly rep to an inch of death.

I keep thinking about Bill Pearl's advice. He said train with volume. Use low reps. Don't be a slave to poundage. Let your ego go. Use four to five set per exercise. If you have to use lower weight weight in set four or five do it. Again don't be a slave to the weight. He said high reps is a mistake.  This is the advice I have trouble with but maybe it makes perfect sense. The majority of your sets shouldn't be to failure.  He said if you take too many of your sets to failure then training will become a negative in your life and burn out will follow. (Didn't mean to put words in his mouth.  He said all this in effect.) 


Title: Re: Oldtimer1
Post by: IroNat on March 14, 2019, 09:54:11 AM
Back day today. Mixed results. Deadlifts are down but I've been walking like a lunatic for cardio. Decided to run yesterday and saw the error of my ways. Walking is fantastic for cardio. It doesn't train your fast twitch muscles for running. Getting back to running soon. Going to take awhile to get my running spring in my legs back.  Tomorrow is that last day of the week. Working delts and triceps.  Going back to lifting three days a week next week. Two sets of an exercise instead of one set to failure. That one set to failure stuff gets brutal if you truly rep to an inch of death.

I keep thinking about Bill Pearl's advice. He said train with volume. Use low reps. Don't be a slave to poundage. Let your ego go. Use four to five set per exercise. If you have to use lower weight weight in set four or five do it. Again don't be a slave to the weight. He said high reps is a mistake.  This is the advice I have trouble with but maybe it makes perfect sense. The majority of your sets shouldn't be to failure.  He said if you take too many of your sets to failure then training will become a negative in your life and burn out will follow. (Didn't mean to put words in his mouth.  He said all this in effect.)  

I never read anything by Pearl suggesting low reps.  Everything was 8-12 reps.  That's the typical rep range used in bodybuilding.

He did say not to train to failure.  He used high volume as far as exercises and sets.  Typical drug split.

He used veterinary steroids beginning in the later 1950s so his advice about training is of marginal use if you are natural.

He promoted Sri Chimnoy's absurd lifting feats which is very odd.

He goes to bed at 7PM and gets up at 2-3 AM which is also unusual.



Title: Re: Oldtimer1
Post by: oldtimer1 on March 15, 2019, 02:25:46 AM
I never read anything by Pearl suggesting low reps.  Everything was 8-12 reps.  That's the typical rep range used in bodybuilding.

He did say not to train to failure.  He used high volume as far as exercises and sets.  Typical drug split.

He used veterinary steroids beginning in the later 1950s so his advice about training is of marginal use if you are natural.

He promoted Sri Chimnoy's absurd lifting feats which is very odd.

He goes to bed at 7PM and gets up at 2-3 AM which is also unusual.



Bill talks about lower reps 6 to 8 in his 20 months to a champion physique series that he use to offer for free on his web site. Sometimes up to 10 reps for legs. I think at one point he wanted to charge for his extensive Champion physique series and it can no longer be found on his site. His web site also seems corrupted.  Maybe his web site is being neglected in his old age and fell into disrepair.  


Title: Re: Oldtimer1
Post by: IroNat on March 15, 2019, 02:42:09 AM
Bill talks about lower reps 6 to 8 in his 20 months to a champion physique series that he use to offer for free on his web site. Sometimes up to 10 reps for legs. I think at one point he wanted to charge for his extensive Champion physique series and it can no longer be found on his site. His web site also seems corrupted.  Maybe his web site is being neglected in his old age and fell into disrepair.  

I found it.  6-8 reps.  Still I wouldn't call that low reps. 

His workout plans are on his site under "Streaming Full Movie Creed II".


Title: Re: Oldtimer1
Post by: oldtimer1 on March 15, 2019, 08:53:45 AM
Trained delt and triceps using one work set to failure. Feel burned out.  Going to go back to my three lifting days for the week next week. Cardio when lifting is a fine line. Doing cardio with lifting you will get lean. Do too much cardio and you get weak and drained. Sometimes I envy people I know who don't lift and only do cardio. Doing both is definitely a balance act. I want to do well with lifting and ok with cardio.


Title: Re: Oldtimer1
Post by: Primemuscle on March 15, 2019, 09:31:41 AM
Bill talks about lower reps 6 to 8 in his 20 months to a champion physique series that he use to offer for free on his web site. Sometimes up to 10 reps for legs. I think at one point he wanted to charge for his extensive Champion physique series and it can no longer be found on his site. His web site also seems corrupted.  Maybe his web site is being neglected in his old age and fell into disrepair.  

No doubt Pearl changed things up every once in a while. -Gotta keep your body guessing or it gets bored and won't respond. I recently regressed to the old standard of the three threes; 3 sets of 10, 3 times a week. This is were I started when I was a kid. Although it won't make me a kid again, it does build muscle.

Unlike Pearl, I'm just getting started when he retires at 7:00 p.m. and I often don't go to bed until 2:00 a.m.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 15, 2019, 01:29:33 PM
No doubt Pearl changed things up every once in a while. -Gotta keep your body guessing or it gets bored and won't respond. I recently regressed to the old standard of the three threes; 3 sets of 10, 3 times a week. This is were I started when I was a kid. Although it won't make me a kid again, it does build muscle.

Unlike Pearl, I'm just getting started when he retires at 7:00 p.m. and I often don't go to bed until 2:00 a.m.

Last time I talked to Pearl I asked him if he is still training at his advanced age. He's nearly 90. He told me he's training to have the strength to be able to wipe his own ass. True story.



Title: Re: Oldtimer1
Post by: oldtimer1 on March 17, 2019, 05:35:56 PM
Excited about tomorrows workout. I hope to kill it. Famous last words.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 18, 2019, 10:08:37 AM
Back in a commercial gym. Back and Chest:

Pull down with M.A.G. bar 2 x 10
Seated cable row 2 x 12 170lbs
Dumbbell row off a bench 2 x 10 85lbs
Hammer strength pulldown 2 x 10

Hammer bench 2 x 8
Incline dumbbell bench 2 x 8 ( all the way down)
Flat dumbbell fly 2 x 10 45lbs
Cable fly 2 x 10
Push ups 1 x max

deadlifts 2 x 4 300lbs then 1 x 1 320lbs.
Weighted back extension 2 x 15 with a 25lbs plate behind head

Ab wheel roll out 2 x 22
Machine crunches 2 x 22

Drank a vegetable protein shake after.  It was fun training in a commercial gym again. It's like I never left. Think I was too excited working out and really pushed the pace. Very short rest between sets.

 Two smokin hot girls working out. That's rare for this hard core gym. Most hot girls go to the posh beautiful gym a mile away. They have brand new everything. Most of the equipment in the hard core place looks like it came off of Craig's list.  Most young women that come into the hardcore place look around for 30 seconds and run out the door. It's full of old people, convicts, power lifters, hard core trainers and retired cops/firemen.  I trained at the beautiful gym about 3 years ago. Women dress to impress. The personal trainers look like wannabe models. The equipment looks like it just rolled off the show room new. Perfect rubber flooring, 30 treadmills, cardio stuff of every conceivable variation; rubber encased dumbbells,  and a protein bar. It's also full of steroid users. We have them in the hardcore place too but the fancy gym is saturated with them.

For me the hardcore place is where I like to train. A 45lbs plate is a 45lbs plate no matter where you train. I like the environment of serious trainers. It was a rare site to see anyone deadlift in the fancy gym. The hardcore gym it's an every hour occurrence. The owner even provides chalk.  Use chalk in the fancy place and you will be given a warning. Don't get me wrong. The fancy place has everything a hard core trainer could think of.  It's the environment I don't like. The thing I miss the most from the posh gym are the incredible women that worked out there. The all wore the sheer yoga panty hose pants. Many even had their hair done and make up. It was quite a sight and a pleasant distraction.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 19, 2019, 07:46:44 AM
Ran two slow 9:11 minute pace miles. Then hit the heavy bag.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 20, 2019, 08:01:48 AM
Leg day: Legs are weak from all the walking I did a week or so ago.

Squats 4 x 8 Up to 260lbs. Thinking this might be another exercise I might leave off the menu. I feel dumbbell squats work better for me.
Dumbbell squats 2 x 12 80lbs (Again, upright back and sank the ass low)
stiff dead 2 x 6 205lbs
Leg kick back machine 2 x 12 (this is a killer. Only see girls on it. Put the pin in low and it's murder)
leg extensions 2 x 12 (felt weak in these. Blame the 5 miles a day I was doing.)
lying leg curls 2 x 12

standing calf 2 x 12
seated calf 2 x 15

4 way neck 2 x 20

ab wheel 2 x 22
ab coaster  1 x 35 60lbs.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 21, 2019, 08:25:49 AM
Cardio day: On treadmill. Raining.

6 x half miles. No warm listed.

1. 6.5 MPH-9:14 pace
2. 6.7 MPH-8:57 pace
3. 6.9 MPH-8:42 pace
4. 7.1 MPH-8:27 pace
5. 7.3 MPH-8:13 pace
6. 7.5 MPH-8:00 pace (came down to the 7:42 pace for the last quarter mile.

Whacked the heavy bag hard for two rounds.


Title: Re: Oldtimer1
Post by: oldtimer1 on March 22, 2019, 09:32:17 AM
Delt and arm day:

Clean and press 2 x 8 115LBS ( bar all the way down before press out. No lean back.)
Dumbbell laterals 2 x 10 30lbs
Machine delt lateral 2 x 10 80lbs
Dumbbell rear delt 2 x 10 40lbs
Machine rear delt 2 x 10 90lbs
Barbell shrugs 2 x 10 250lbs

dips 2 x 8 25lbs ( tried to go low)
Single dumbbell two hand seated tricep extensions 2 x 10 75lbs
tradition tricep pulley pushdowns 2 x 12
reverse grip single arm pulley extensions 2 x 10

Alternate dumbbell curls 2 x 8 45lbs
Scott barbell curs 2 x 12 ( I think if I could do one exercise for biceps this would be it)
EZ bar pulley curls 2 x 10

Wrist curls 2 x 25 95lb
Reverse pulley curls 2 x 10

Ab coaster 1 x 35
ab machine crunch 2 x 20 100lbs


Title: Re: Oldtimer1
Post by: oldtimer1 on March 23, 2019, 03:53:38 PM
Went to work then drank 4 beers and two shots of Conor McGregor whiskey.  It's good stuff but it will never be given a good review by whiskey snobs because it's attached to him.  Keep drinking Johnny Walker Blue. I'm saying it here. The emperor has not clothes. That stuff at $200 a bottle is crap.


Title: Re: Oldtimer1
Post by: IroNat on March 23, 2019, 04:29:13 PM
My go to bourbon, scotch are:

Grant's Family Reserve Scotch
Evan Williams Black Label bourbon


Title: Re: Oldtimer1
Post by: oldtimer1 on March 25, 2019, 10:01:05 AM
Back and chest today. Did four exercises for back and four for chest. Finished with deadlifts. Since I was prefatigued I couldn't handle much weight. The deadlifts were 2 sets of 4 with 300lbs. Then one rep with 330lbs.  I've been thinking of putting them in first on back and chest day so I could use more weight but I'm afraid of injury at my age. I already had a complete bicep rupture about 15 years ago. Took about 6 months to regain strength back in that arm. 

I realize that I have to diet if I want to achieve my goals but hell I'm not a bodybuilder. I don't compete.  I might be dead of old age in 15 to 20 years.  If I want a fucken beer and want to stuff my face with as many slices of pizza I can eat I will.  Then again sometimes I think I would look so much better on the beach minus 10 to 15lbs.



Title: Re: Oldtimer1
Post by: oldtimer1 on March 26, 2019, 07:10:21 PM
Cardio day:  Nothing earth shattering. 6 x half miles. Listened to Motown stuff on the treadmill. 4 Tops and others.

1. 6.7 MPH-8:58 Pace
2. 6.9 MPH-8:42 Pace
3. 7.1 MPH-8:27 Pace
4. 7.3 MPH-8:13 Pace
5. 7.5 MPH-8:00 Pace
6. 7.7 MPH-7:48 pace

Whacked the heavy bag for two rounds after. Every time I see someone else hitting the bag they are soft hitting it with arm punches instead of throwing their body into the punches. It's primary a  weight lifting gym so it's to be expected. Today I had to wait for the bag and a guy was punching it with some power. Nothing spectacular but then he started kicking it. Amazing kicking power. I talked to him after. He said he was a Division one wrestler in college and he dabbled in some Muay Thai. The thud of his shin hitting that bag was scary. Definitely crack some ribs or knock some one out cold with that. Very impressive. If he gets his punching game right he will have the whole package. Punching, kicking and ground game.



Title: Re: Oldtimer1
Post by: oldtimer1 on March 27, 2019, 11:12:16 AM
Trained leg today. 

Squats 4 of 8 working up to 265lbs.
Dumbbell squats 2 x 12 85lbs
Stiff leg deads 1 x 6 205lbs
Kick back machine 2 x 12 (brutal machine. I think it's better than the leg press)
leg extensions 2 x 12 150lbs ( I realize weight is meaningless from machine to machine. The machine in my house I use 80lbs)
traditional leg curs 2 x 10 100lbs
leg adduction and abduction 1 x 12 ( realized I killed the spelling.)

standing calf 2 x 12 180lbs (again the weight is meaningless from machine to machine)
seated calf 2 x 15 90lbs

Hanging leg raise 2 x 22
seated knee ins 2 x 20

four way neck machine

Pissed off. Found the only protein that doesn't have any effect on my stomach. It's  Fairlife protein shakes. Very high in protein. It's milk based but truly has no lactose. Every lactose free protein based on whey gives me the runs. This  My wife who has not done any exercise in decades found out she likes my expensive bottles of Fairlife protein.  $30 for 12 premade bottles. She thinks they are a delicious milk shake. I'm fucked. She is sitting on the couch as I type sucking one down.  What the fuck?  Going to find the most disgusting flavor they make. She said to me I need protein too. For what?  Sitting down for 10 hours too much for your muscles? 


Title: Re: Oldtimer1
Post by: oldtimer1 on March 29, 2019, 08:43:05 AM
Delt and arm day.


Gym observation. Is everyone delusional today? Never saw this decades ago. Every one is short stroking the movement to handle heavy weight. If there is any doubt find out how you can make a movement harder rather than easier.  Doing half incline presses and half deadlifts off the racks isn't making an exercise harder. For every guy training hard there are 20 wasting their time. One steroid user might have done an exercise every five minutes. Sometimes ten as he talked on the phone. Another guy walked on the treadmill slower than he walked into the gym. No bs.  


Title: Re: Oldtimer1
Post by: oldtimer1 on April 01, 2019, 12:03:32 PM
Monday so it was back and chest:

M.A.G. pulldowns 2 x 10 (fairly upright. No lean back turning it into a row)
Cable row with a V handle 2 x 12 170lbs
Dumbbell row off a bench 2 x 10 85lbs ( All the way up and down)
Hammer pulldown 2 x 10

Hammer incline press 2 x 8 (two plates a side. All the way down. Something feels off with this. Might have to drop it)
Incline press 2 x 8 75lbs (all the way down. No half reps)
Flat flies 2 x 10 45lbs
Cable fly crossovers 2 x 10 (They have two machine for this. One machine 40lbs is heavy. It was taken. I used the other one with 60lbs pounds it felt lighter than the other machines 40lbs)

Deadlift 2 x 4 315lbs  (felt dizzy afterwards)
Weighted hyper back extensions 2 x 15 25lbs plate behind my head (Used the old fashion and more effective horizontal back extension bench. The new 45 degree one the resistance drops off at the top. You don't want that)

Ab wheel 2 x 23
AB crunch 2 x 20 (This gym has two different models. I tried the one nobody uses and I thought it was great.  Usually guys put the seat at the maximum height then use their body weight to crunch the weight down instead of using abs.)

Beginning to think bodybuilding is just bs.  It's fueled by insecurity.  Do drugs and take compliments from the clueless about your cosmetic drug muscles. Does anyone need 4 different movements per body part to improve athletic function?  Can any current Olympia contestant clean and jerk 315lbs? I doubt it. Can they do anything athletic? In the past AAU Mr. America you had to earn athletic points by putting up a total in Olympic lifting. I can't imagine a current Olympia contestant that is capable of running a half mile at a  speed a chubby house wife can do.  If the drugs were cut out for 6 months would look very ordinary which begs the question how much do drugs contribute to the muscles?  

I think the bodybuilders in the 50's had it right. Work out three days a week. Train the whole body in one session.  Have a career  and job to report to. Have a family life.  


Title: Re: Oldtimer1
Post by: IroNat on April 01, 2019, 12:44:50 PM
Hormones, specifically testosterone, is what builds muscle.

It's not protein powders or vitamins.

Without the male hormone we are eunuchs.

Whether it's natural or artificial, testosterone is the key to muscle.

As regards whole body training look up the greats of the 1940's like Steve Reeves or Clancy Ross.

Another would be Harold Poole's early 3 day routine before he got into the D-bol.  It's even more basic.

(I moved the rest of my post to my own training log so as not to clutter Oldtimer's).



Title: Re: Oldtimer1
Post by: oldtimer1 on April 02, 2019, 06:29:49 PM
Ran 6 x half miles.



1. 6.7 MPH-8:57 pace
2. 6.9 MPH-8:42 pace
3. 7.1 MPH-8:27 pace
4. 7.3 MPH-8:13 pace
5. 7.5 MPH-8:00 pace
6. 7.8 MPH-7:42 pace

When I finished the six intervals I walked for a cool down. I felt dizzy and unstable. Don't know what was going on?  Was it just fatigue, heart problem, or neurological. One of the last times I ran I went to use my phone to message and I couldn't type because my hands were shaking really bad. Wondering if it's an early warning of Parkinson or some other problem? Could it just be fatigue and age?  I train hard then I party the weekend away drinking. Maybe I'm just getting too old and not giving myself enough down down. Just saw a guy I worked with 30 years ago. He was fat and looked like a tired  old man. He called me kid and said you will see it's tough when you get older. I know I'm two years older than him. I guess he didn't know.

Whacked the heavy bag for two rounds after. Felt I was off my game hitting it.  Here's to better days.


Title: Re: Oldtimer1
Post by: IroNat on April 03, 2019, 03:00:40 AM
You might want to see a doctor and get a checkup.  When is the last time you had a physical/EKG?

You train hard and could just be over-exerting yourself, particularly with all the running you do.

Combined with the weights it could be too much.  Chronic over-training.

And what's up with the boozing?  Are you really over-doing it?

I have a few drinks a week but just a shot or two when I drink.  Limit it to that.  Usually liquor but beer sometimes.  Just one beer.

I can't run and even walking too much makes my knee ache pretty bad.  I'm hobbling after walking a mile or two.

Tore my inside knee meniscus kicking a heavy bag years ago and it's been lousy ever since even after arthroscopy.  No pain fortunately unless too much walking.

Wish I never kicked that bag!   >:(

It would be nice to train like I was 20 years old but I'm 60.  Hard to believe I'm as old as that.  I know you are around 60 too.

Got to use your head when you train.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 03, 2019, 09:33:10 AM
Trained legs today. Felt much better physically today. Slept for 8.5 hours instead of my usual 5.5 hours. Beginning to wonder if training to failure all the time is good for the spirit and body? What did Lee Haney say? Stimulate don't annihilate. Bill Pearl said the same in his own way.  


Title: Re: Oldtimer1
Post by: njflex on April 03, 2019, 09:43:55 AM
Trained legs today. Felt much better physically today. Slept for 8.5 hours instead of my usual 5.5 hours. Beginning to wonder if training to failure all the time is good for the spirit and body? What did Lee Haney say? Stimulate don't annihilate. Bill Pearl said the same in his own way.  
good man,,,keep going ,things could be worse ,imagine not working out at all..,im doing so much better ,,recovered from divorce,dating old classmate of mine nice girl.only 1 kid 17 yrs old he is,my issue id tougher 3 kids still younger side...i fixed my stomach issues like u on my own ,feeling physically great and in shape


Title: Re: Oldtimer1
Post by: IroNat on April 03, 2019, 01:28:39 PM
Trained legs today. Felt much better physically today. Slept for 8.5 hours instead of my usual 5.5 hours. Beginning to wonder if training to failure all the time is good for the spirit and body? What did Lee Haney say? Stimulate don't annihilate. Bill Pearl said the same in his own way.  

One thing here.

You trained legs 3 days in a row.

You did deadlifts and hypers on 4/1,  Deads hit the quads, hamstrings and lower back.  Then 4/2 you ran and hit the bag which also uses the legs.  Today 4/3 you trained legs.

Over-training, my brother.  No recovery time.  No healing time.  The symptoms you describe are classic over-training effects.

How about taking a day off between training?  Rest, recovery, healing.  No weights, no running, no nothing.  Rest.

Read a book, watch a movie, get a hobby, whatever.  No training.

If you want to split your workout do push/pull/legs or push/pull-legs.  Day off between training.  No running on off days.

Full body do everything but only 1-2 exercises per bodypart.  Running can be scheduled on training days or as a separate training day.

No matter what take a day off between training.  Complete rest.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 03, 2019, 02:03:04 PM
One thing here.

You trained legs 3 days in a row.

You did deadlifts and hypers on 4/1,  Deads hit the quads, hamstrings and lower back.  Then 4/2 you ran and hit the bag which also uses the legs.  Today 4/3 you trained legs.

Over-training, my brother.  No recovery time.  No healing time.  The symptoms you describe are classic over-training effects.

How about taking a day off between training?  Rest, recovery, healing.  No weights, no running, no nothing.  Rest.

Read a book, watch a movie, get a hobby, whatever.  No training.

If you want to split your workout do push/pull/legs or push/pull-legs.  Day off between training.  No running on off days.

Full body do everything but only 1-2 exercises per bodypart.  Running can be scheduled on training days or as a separate training day.

No matter what take a day off between training.  Complete rest.

My split looks like this now. Monday: back and chest, Wednesday: legs; and Friday: Delts and arms.  Three days of lifting. On Tuesday and Thursday I run. Weekends are off. I do push the pedal to the metal Monday to Friday.  I do believe in the health benefits of both strength training and cardio. Strength training is the horse power of the motor. Cardio is the size of the gas tank. Big motor with no tank is worthless as well as the other way around. I do think I push too hard but that's my work ethic. All out or nothing. Work hard and play hard.  Nothing gets me more pissed off than watching guys putting no effort into their workouts. My recent health concerns could be a bunch of factors. If I die today people will say what a muscular corpse.  I might take a day off training tomorrow for rest. I might run. 


Title: Re: Oldtimer1
Post by: IroNat on April 03, 2019, 03:17:49 PM
My split looks like this now. Monday: back and chest, Wednesday: legs; and Friday: Delts and arms.  Three days of lifting. On Tuesday and Thursday I run. Weekends are off. I do push the pedal to the metal Monday to Friday.  I do believe in the health benefits of both strength training and cardio. Strength training is the horse power of the motor. Cardio is the size of the gas tank. Big motor with no tank is worthless as well as the other way around. I do think I push too hard but that's my work ethic. All out or nothing. Work hard and play hard.  Nothing gets me more pissed off than watching guys putting no effort into their workouts. My recent health concerns could be a bunch of factors. If I die today people will say what a muscular corpse.  I might take a day off training tomorrow for rest. I might run. 

Keep doing what you are doing and you will keep feeling lousy.

it's a basic fundamental of weight training to not train the same muscles two days in a row.  Running is training.

If you are a 'roid user you can do it.  Natty's will just stall out and over-train.

If you die today no one will care what your physique looks like.





Title: Re: Oldtimer1
Post by: oldtimer1 on April 04, 2019, 09:54:51 AM
Ran two miles under 9 minutes miles. Hit the heavy bag for two rounds. Felt I was whacking it hard with bad intent.  During my warm up for the run I felt a little dizzy but it went away during the real run.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 05, 2019, 02:36:21 PM
Delt and Arms:

Standing dumbbell press 2 x 10 50lbs ( I know I could use 70lbs and above if I sat  with my hips out and only lowered to the top of my head like the majority do. I always try to make an exercise harder on the body and not easier. Sitting with your hips out makes it a partial chest incline. Lowering it the the top of your head or slightly lower is a half a rep.)
Dumbbell lateral raises 2 x 10 30lbs (I do them Arnold style. I raise them high like Arnold instead of the parallel method used today.)
Single arm delt lateral 2 x 10 40lbs ( I know pulley systems resistance varies from machine to machine. Weight used is meaningless)
Rear delt machine 2 x 10 90lbs
Barbell Shrugs 2 x 10 250lbs ( I was talking with someone and accidentally used a 5lbs on one side instead of a 10lbs. Pissed)

Single dumbbell behind the head tricep extension 2 x 11 75lbs (Tried to go all the way down)
Traditional tricep pushdowns 2 x 12
Reverse single arm pulley tricep extension 2 x 10 40lbs

EZ curl 2 x 10 90lbs
Scott barbell curls 2 x 10 ( I do these really slow. Afraid to rip a bicep tendon)
Arnold style concentration curls 2 x 12

Forearms wrist curls 2 x 25 95lbs
Dumbbell reverse wrist extensions 2 x 15

Ab coaster 1 x 37 60lbs
Ab crunch machine 2 x 20 110lbs

 


Title: Re: Oldtimer1
Post by: oldtimer1 on April 08, 2019, 05:53:53 PM
Back and  chest today:

Yesterday I took the wife out to a Broadway play that our kid's gave us tickets for. It was King Kong.  What a big monkey. It was fun but very different from the usual Broadway play. Good special effects.

 After we had an incredible steak at an Irish restaurant followed by bar hopping in Hell's kitchen. Alternated between Irish bars and Italian.  Notice all the Irish bars hire people from Ireland for bartenders and waitresses for the real accent and ambiance I assume. Sitting at the Italian bar we were next to two gay guys who appear to be out on a date. Yes, NY seems saturated with gay guys. It use to be the village but it's everywhere now. One guy was black and the other white. Heard an accent on the black guy I couldn't place so I asked him," Where are you from? I can't place the accent."  He comes back with what I thought was an angry, " From my mother."  I thought here comes trouble. I should have kept my drunk mouth closed. I think I disarmed him with kindness and he said he was originally from the Bahamas but lived in England for a long time. The last bar we were at was another Irish bar. Has an Irish mob vibe and I didn't feel like it would end there well. Had a Guinness and left.

 Couple of other observations. Most New Yorkers are thin. Very few people own a car in midtown. No where to park it except expensive parking garages. If you have a car there is no where to park once you get to your destination in mid town. Every where is on foot or a cab. Hard to find a fat person compared to NJ.  Walked by Central park and one building had the most expensive Mercedes and Escalades sitting outside with drivers sitting waiting to be needed by their bosses. I think I counted 12 fresh off the show room cars with drivers sitting in them. Imagine having the money to have your driver just sit outside of your building waiting? My wife thinks Howard Stern lives in the building but I don't know.

Came home thoroughly exhausted. Seems like a non stop mini vacation. I forced myself into the gym. I gutted through it. If I had any sense I would have rested all day today. I feel I should have used a brillo pad to wash NY off me.  


Title: Re: Oldtimer1
Post by: oldtimer1 on April 09, 2019, 07:07:24 PM
Cardio day: Did 8 x quarter miles (400 meters-440 yards). Nothing crazy. Dipped below 7 minute mile pace at the end. 8.8 MPH was the fastest lap. Hit the heavy bag after.

Going to start a real diet soon. At this age I can't out work the diet. Even though it's often repeated a pound of fat is 3500 calories an I'm sure I'm using a ton of calories working out every week I am eating like a college kid.  Really reckless.


Title: Re: Oldtimer1
Post by: IroNat on April 10, 2019, 05:21:53 AM
Just cut back a little bit.

Don't take seconds at meals for example.  Skip the dessert.

Instead of drinking 2 beers have just one.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 10, 2019, 09:52:00 AM
Trained legs today. Completely shot. Now on to yard work.

Found the best protein I have ever had. Found it at BJ's of all places. It's called Fairlife Protein. Comes in 11.5 Oz bottles at a reasonable price for protein. Has 30 grams of protein and zero lactose that upsets my stomach. The taste is the best I have ever tasted in 40 years of drinking protein shakes. I have zero connections to the company. Every single time I drink a "lactose free" whey isolate my stomach does flips and I get the runs. Zero point zero problems with this one cause they don't lie on the label. It's truly lactose free. How they got 30 grams of protein in that little bottle is incredible. The taste is so good my wife is drinking my stash of it and she doesn't work out. Pisses me off.

Ironate I'm going to try to be good regarding diet next week. I really eat and drink like a 22 frat college kid. I have zero restraint. If I didn't work out like a lunatic I would be a fat guy.


Title: Re: Oldtimer1
Post by: njflex on April 11, 2019, 07:56:30 AM
Trained legs today. Completely shot. Now on to yard work.

Found the best protein I have ever had. Found it at BJ's of all places. It's called Fairlife Protein. Comes in 11.5 Oz bottles at a reasonable price for protein. Has 30 grams of protein and zero lactose that upsets my stomach. The taste is the best I have ever tasted in 40 years of drinking protein shakes. I have zero connections to the company. Every single time I drink a "lactose free" whey isolate my stomach does flips and I get the runs. Zero point zero problems with this one cause they don't lie on the label. It's truly lactose free. How they got 30 grams of protein in that little bottle is incredible. The taste is so good my wife is drinking my stash of it and she doesn't work out. Pisses me off.

Ironate I'm going to try to be good regarding diet next week. I really eat and drink like a 22 frat college kid. I have zero restraint. If I didn't work out like a lunatic I would be a fat guy.

X2,,FAIR LIFE PRODUCTS ARE THE BEST ...I USED THEM ,,ORGANIC VALLEY MAKES A GOOD ONE TO BUT 4 BOTTLES ARE 12.99 FOR 4 THATS STEEP ,,I USE ORGANIC PEA PROTEIN AND RICE PROTEIN POWDER MY STOMACH IS GREAT TOO WITH THATS BRAND..I CAN DRINK READY MADE LIKE MUSCLE MILB ,DID U EVER SEE THE INGREDIANTS AFTER THE PROTEIN BLEND PORTION ITS A CONUNDRUM OF JUNK AFTER THAT...ONE I USE POWDER 4 THINGS THATS IT..


Title: Re: Oldtimer1
Post by: oldtimer1 on April 11, 2019, 06:31:20 PM
Cardio day: 8 x quarter miles (400 meters or 440 yards)

My fastest was 8.9 MPH or 6:44 pace.

Felt great for once. Felt like I was clicking on all cylinders.  My goal is to hit the eight quarter mile at 10 MPH (6:00 minute mile pace) eventually. I really believe intervals are one of the quickest ways to get into shape.  I finished hitting the heavy bag as usual.

Tomorrow is delt and arms.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 11, 2019, 06:35:41 PM
X2,,FAIR LIFE PRODUCTS ARE THE BEST ...I USED THEM ,,ORGANIC VALLEY MAKES A GOOD ONE TO BUT 4 BOTTLES ARE 12.99 FOR 4 THATS STEEP ,,I USE ORGANIC PEA PROTEIN AND RICE PROTEIN POWDER MY STOMACH IS GREAT TOO WITH THATS BRAND..I CAN DRINK READY MADE LIKE MUSCLE MILB ,DID U EVER SEE THE INGREDIANTS AFTER THE PROTEIN BLEND PORTION ITS A CONUNDRUM OF JUNK AFTER THAT...ONE I USE POWDER 4 THINGS THATS IT..

I was using Orgain vegetable protein for awhile. I think it's pea, rice and maybe hemp. My stomach did good on that but I still had some stomach issues with it.  I think Fair Life might be the only true lactose free milk based protein. Like I wrote before I can drink it and have zero issues of any kind with it. This is coming from a guy who in his "old" age became super sensitive to all milk products.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 12, 2019, 10:56:34 AM
Delts and arms:

Clean and military press 3 x 5 135lbs (watched a guy doing military presses with 155lbs in the smith machine. Never lowered the weight past his nose and many reps were just to the top of his head. Bodybuilding is full of delusional insecure clowns. He couldn't use 95lbs if he came all the way down.)
dumbbell delt laterals 2 x 10 30lbs
Single arm delt laterals 2 x 10 40lbs
Rear delt machine 2 x 10 90lbs
Barbell shrugs 2 x 10 250lbs ( I could go a lot heavier but it's such a short movement I don't want to short stroke it.)

Weighted dips 2 x 8 25lbs ( dug deep but feel weak from not doing them for awhile)
Traditional tricep pushdowns 2 x 13
Reverse grip single arm tricep extensions 2 x 12 40lbs

Dumbbell alternate curl 2 x 8 45lbs ( Just saw a video of bodybuilding star Richard Baldwin who has amazing arms.  He never does a full range of motion with his curls from the video I saw.  I guess genetics and drugs rules. Hammer curls are short stroked and everything else. )
scott barbell curls 2 x 10
concentration curls 2 x 12

forearm curls 2 x 25 95lbs
reverse pulley curls 2 x 10
wrist dumbbell extensions 2 x 15

Ab coaster 1 x 40 60lbs
ab crunch machine 2 x 20 110lbs




Title: Re: Oldtimer1
Post by: oldtimer1 on April 13, 2019, 07:18:47 PM
Getting sick of the commercial gym. Just don't like some of the people in the gym. I try to keep to myself and I'm friendly with many but I guess in the end some people annoy the crap out of me. Many people just go to the gym to hang out. Once they get your ear they think you're there for their entertainment. I have been know to cut off people mid sentence. When I lift at home I like the solitude. I get into the zone. One negative for home training is being by myself I sometimes take too long between sets. The positive at the gym is that it really gets my adrenaline up being among other lifters. Also I can do some stuff there I can't do at home like chest cable cross overs and things like Hammer pulldowns.

Told my wife about it. She said do a week at home and a week there. Just might work.


Title: Re: Oldtimer1
Post by: IroNat on April 14, 2019, 10:46:53 AM
I have the opposite problem...I tend to train too fast!

So, I time my sets with one of these:

(http://taylor-enviro.com/media/catalog/product/cache/1/image/5e06319eda06f020e43594a9c230972d/f/i/file_59.jpg)


Title: Re: Oldtimer1
Post by: oldtimer1 on April 15, 2019, 10:21:48 AM
Back and chest:

Pulldowns with a M.A.G. bar 2 x 10
Seated lat pulley row with a narrow V handle 2 x 12 170lbs
Seated dumbbell row off a bench 2 x10 85lbs
Hammer pulldowns 2 x 10

Hammer incline press 2 x 8 (went up to three plates a side)
Incline Dumbbell press 2 x 8
Dumbbell flies 2 x 10
Cable flies 2 x 10

Dead lifts 2 x 4 315lbs
Weighted hypers 2 x 15 25lbs plate behind my head

Ab wheel roll out 2 x 23
Ab machine crunch 2x 25 120lbs


Weight used is meaningless when describing a workout. We all know the majority of trainers cheat every exercise usually by short stroking the movement so they can use a weight they couldn't handle if they did a full range of motion.  Also from machine to machine has different leverages and pulley systems. For example in my home gym I have two standing calf machines. One I use 300lbs plus of plates. The other one is heavy with 155lbs.  The commercial gym I go to when I put the pin in 180lbs and it seems heavy. Three different standing calf machines and I use drastically different weights on the three respective machines. One more example is the leg extension. My home unit is hard with 80lbs of plates.  The commercial gym I put the pin in where it says 150lbs pounds.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 16, 2019, 09:22:20 AM
Cardio day: 8 x quarter miles. Fastest one in 9 MPH or 6:40 Pace. Can't believe how heavy I am. I'm 188 at 5'8".  Way too heavy for me.  Ate fairly well yesterday. Hope to continue today. I don't know if I have the diet discipline but I sure would like to be around 175lbs.   


Title: Re: Oldtimer1
Post by: IroNat on April 16, 2019, 10:56:03 AM
Cardio day: 8 x quarter miles. Fastest one in 9 MPH or 6:40 Pace. Can't believe how heavy I am. I'm 188 at 5'8".  Way too heavy for me.  Ate fairly well yesterday. Hope to continue today. I don't know if I have the diet discipline but I sure would like to be around 175lbs.   

Well, do you look fat?  Have your wife take a pic of you in shorts and see how you look.

I saw a pic of myself on the beach a year or two ago and I was pretty muscular but also had a bloated gut.

I did drop about 20lbs. but I've gained back 5-10.



Title: Re: Oldtimer1
Post by: oldtimer1 on April 16, 2019, 06:09:50 PM
Well, do you look fat?  Have your wife take a pic of you in shorts and see how you look.

I saw a pic of myself on the beach a year or two ago and I was pretty muscular but also had a bloated gut.

I did drop about 20lbs. but I've gained back 5-10.



I guess I have high expectations of myself. No, I don't look fat. Since I don't do drugs and my training is a complete mixture of different modalities I can't call myself a bodybuilder either. I split my time between lifting, running, walking and striking training. I did put up a picture in the beginning of this training log. Maybe page 2 or 3. I'm in better shape than that now. I would put up a picture but on this site someone would soon photo shop it. Of course being natural I can't compare to someone using drugs or those that lie about not using drugs. If  I could lose 10lbs to 15lbs it would be all I could expect at my age and being 100% natural without even testosterone replacement therapy.


Title: Re: Oldtimer1
Post by: Primemuscle on April 16, 2019, 06:41:14 PM
Getting sick of the commercial gym. Just don't like some of the people in the gym. I try to keep to myself and I'm friendly with many but I guess in the end some people annoy the crap out of me. Many people just go to the gym to hang out. Once they get your ear they think you're there for their entertainment. I have been know to cut off people mid sentence. When I lift at home I like the solitude. I get into the zone. One negative for home training is being by myself I sometimes take too long between sets. The positive at the gym is that it really gets my adrenaline up being among other lifters. Also I can do some stuff there I can't do at home like chest cable cross overs and things like Hammer pulldowns.

Told my wife about it. She said do a week at home and a week there. Just might work.

You've previously dealt with this issue, if I remember correctly. Take your smart wife's advice. Obviously, she knows you well. Changing one's routine can be motivating.


Title: Re: Oldtimer1
Post by: IroNat on April 17, 2019, 02:11:14 AM
If you don't look fat then no need to drop weight.

Did you start this thread in 2017?  That's as far back as it goes.

Best not to post pics.  Fodder for the mentally ill here.



Title: Re: Oldtimer1
Post by: oldtimer1 on April 17, 2019, 03:26:32 AM
If you don't look fat then no need to drop weight.

Did you start this thread in 2017?  That's as far back as it goes.

Best not to post pics.  Fodder for the mentally ill here.



Time flies. Thought it was a year ago. So two years ago.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 17, 2019, 03:24:35 PM
Trained legs today. I threw in one of those sissy squat benches exercises. After doing 8 reps after squats and hacks it felt like a really bad movement. Very unnatural.  Maybe I should have done a couple of sets and maybe I would have got into a grove. I won't be doing them again.

I did my squats, hacks, kick back machine, leg extensions, and lying leg curls.  After thighs I did my now usual 55 reps of no weight body weight deep squats. I really believe in the gold of this movement.  I actually think a person could have an excellent leg routine using no weight.

I would use something like this.
1. no weight body weight squats
2. Lunge position jumps for height switching legs each jump.
3. no weight body weight one leg stiff leg dead lift
4. walking no weight lunges

5. single leg bodyweight calf raise with knee locked. Seen guys who use a big weight in the standing calf machine struggle to get 15 reps with this.
6. finish with two leg bodyweight calf raise.

I think of Wilf Sylvester winning the short Mr. Universe in 1975 only using body weight squats, leg extensions and leg curls. Previously he used the typical barbell squat, hack machine, leg extensions and leg curls. He said his new system gave him cut up thighs.



Title: Re: Oldtimer1
Post by: oldtimer1 on April 18, 2019, 08:56:09 AM
Ran one mile. Wasn't feeling it. Decided to do 80 yard sprints after. On the last one I pulled my calf.  Well this sucks. I blame making my calf stiff with calf work the day before.  Beginning to think for me at this stage I might give up traditional weight lifting calf work. I have a history of calf pulls and foot problems. All seem to point to calf work in the weight room as the precedent for the injury.  The Achilles is a spring tendon. I really believe it has gives and stores energy. Over stretching the tendon under load for me leaves it tight and inflexible for athletics. I remember Ben Johnson's coach leaving calf work out of the weight room workouts in one article I read. I wonder if it was for the same reason?


Title: Re: Oldtimer1
Post by: The Scott on April 18, 2019, 06:42:32 PM
Three warmup sets of DB laterals for delts supersetted with the rear delt machine for my shoulders then the fourth sets were the working ones. Then on to arms.

Doing barbell or dumbbell curls has gotten painful of late so today I just did DB Hammer curls but no supination.  Just Hammer curls. No pain and a good pump.  Three warmups and one working set. 

Then I did the same thing with the Smith Machine and JM Presses.  I finished up with hanging DB wrist curls.  They allow me to use a good weight and they don't hurt.   Three warmup and one working set.  Now I will rest two or three days and start over with back and chest.

Fun times indeed.


Title: Re: Oldtimer1
Post by: IroNat on April 19, 2019, 02:53:31 AM
Three warmup sets of DB laterals for delts supersetted with the rear delt machine for my shoulders then the fourth sets were the working ones. Then on to arms.

Doing barbell or dumbbell curls has gotten painful of late so today I just did DB Hammer curls but no supination.  Just Hammer curls. No pain and a good pump.  Three warmups and one working set. 

Then I did the same thing with the Smith Machine and JM Presses.  I finished up with hanging DB wrist curls.  They allow me to use a good weight and they don't hurt.   Three warmup and one working set.  Now I will rest two or three days and start over with back and chest.

Fun times indeed.

No supination?

Your chances of 20 inch arms just went out the window.


Title: Re: Oldtimer1
Post by: The Scott on April 19, 2019, 03:54:57 AM
No supination?

Your chances of 20 inch arms just went out the window.

 ;D Yup.  ;D  If only there existed somewhere a mad genius who could invent a supinator machine... ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on April 19, 2019, 04:04:39 AM
Three warmup sets of DB laterals for delts supersetted with the rear delt machine for my shoulders then the fourth sets were the working ones. Then on to arms.

Doing barbell or dumbbell curls has gotten painful of late so today I just did DB Hammer curls but no supination.  Just Hammer curls. No pain and a good pump.  Three warmups and one working set. 

Then I did the same thing with the Smith Machine and JM Presses.  I finished up with hanging DB wrist curls.  They allow me to use a good weight and they don't hurt.   Three warmup and one working set.  Now I will rest two or three days and start over with back and chest.

Fun times indeed.

I didn't feel like this in my youth but with age comes wisdom. If a movement hurts don't do it even it was effective in the past.

 I don't bench but foolishly try every couple of months. I was never a big bencher anyway but after my work sets and completely warmed up and shot I would try a single. Every work out I would get 275lb to 285lbs. at 180lbs. Now my shoulders makes me scream if I do a couple of sets of benches. I have a torn labrum but the shoulder works with other movements so fuck the bench.


Title: Re: Oldtimer1
Post by: The Scott on April 19, 2019, 04:09:18 AM
I didn't feel like this in my youth but with age comes wisdom. If a movement hurts don't do it even it was effective in the past.

 I don't bench but foolishly try every couple of months. I was never a big bencher anyway but after my work sets and completely warmed up and shot I would try a single. Every work out I would get 275lb to 285lbs. at 180lbs. Now my shoulders makes me scream if I do a couple of sets of benches. I have a torn labrum but the shoulder works with other movements so fuck the bench.

Well said, brother.  If I bench, I must use lighter weights and stick to higher reps of twenty or so.  Mostly it is cable crossovers for me and the occasional DB fly. 


Title: Re: Oldtimer1
Post by: oldtimer1 on April 19, 2019, 09:02:30 AM
Delt and arms today: Some observations.

Gym was packed. I should have trained at home. New faces in the gym. I guess night time trainers. A lot of buddy training going on. I haven't trained with anyone in many decades. I think it would drive me crazy. I like to do what I want to do.  It seems these teams have pow wows what exercise to do next. If it works for them it's a good thing.

The gym was so packed I had to do exercises not in my rotation. For example at some point in biceps I do scott barbell curls but two guys were hovering over it. Instead I used the curl machine. Forgot how good that machine was. Worked great.

Saw a new free lance personal trainer I never saw before. I can't believe people pay someone to count their reps for them thinking the trainer has some guru type secret knowledge. I was better built than him and he looked about 30 years old. The owner of the gym said I could personal train there as long as I gave him half my take from the clients. Didn't sound like a good deal so I never pursued it. I wish I could be covered by my home owners to train people in my basement. That would be ideal. I have everything to train someone but liability issues stop me. Not zoned for commercial and I doubt homeowners would cover me in a law suit in a commercial enterprise in my house. Personal trainer insurance isn't enough when someone is trying for a mint in court.

I put up a youtube of a MMA fighter who had interesting views on training for MMA. It closely followed the volume vs intensity debate. He clearly followed the volume school of thought and even sounded like Bill Pearl on the matter. He basic view was train hard but not too intensely so you can have more volume which in the end will do you more good than limited training. He gives examples of that in the fight game. He said intensity is important but not for an every day training protocol. It was refreshing to hear his views.

When I was a sprinter in college I thought I could beat other guys by having a better work ethic. Of course innate ability rules. Yes it helped tremendously but also led to burn out and some bad peaking. One guy in particular that I remember appeared to be the laziest trainer. Then I thought he is relying on his God giving innate talent. He would train hard then appear for another training day and completely dog it. I would think back then damn is this guy a slacker.  Maybe he knew how to listen to his body and I was the fool hammering it every single day on the track/weight room.



Title: Re: Oldtimer1
Post by: IroNat on April 19, 2019, 10:29:12 AM
There is nothing new with his volume/intensity ideas.

Intensity is generally defined as % of max.

Volume and intensity vary inversely.

Greater volume requires less intensity and vice-versa.

You can train volume or intensity but not both without burnout.  

Drugs obviously change this equation allowing faster recovery.  Weights would be higher also but % used would not differ.

Prilepin's Table is book and verse on this.

While Prilepin's research was with Olympic lifting it's principles apply to powerlifting as well as bodybuilding.

https://www.powerliftingwatch.com/files/prelipins.pdf





Title: Re: Oldtimer1
Post by: oldtimer1 on April 19, 2019, 10:41:51 AM
There is nothing new with his volume/intensity ideas.

Intensity is generally defined as % of max.

Volume and intensity vary inversely.

Greater volume requires less intensity and vice-versa.

You can train volume or intensity but not both without burnout.  

Drugs obviously change this equation allowing faster recovery.  Weights would be higher also but % used would not differ.

Prilepin's Table is book and verse on this.

While Prilepin's research was with Olympic lifting it's principles apply to powerlifting as well as bodybuilding.

https://www.powerliftingwatch.com/files/prelipins.pdf





I keep thinking about what Jeff Everson wrote. You don't have to be a scientist to be a good bodybuilder. It was a great article. He basically said we have training theories based on empirical knowledge passed down. He said there are no training facts for optimal training. If we did everyone would be on the same split doing the same exercise using the same reps and sets. 


Title: Re: Oldtimer1
Post by: IroNat on April 19, 2019, 11:09:58 AM
I keep thinking about what Jeff Everson wrote. You don't have to be a scientist to be a good bodybuilder. It was a great article. He basically said we have training theories based on empirical knowledge passed down. He said there are no training facts for optimal training. If we did everyone would be on the same split doing the same exercise using the same reps and sets.  

True.

Train, recover, repeat.

Increase intensity over time.

What is intensity?

Intensity is not just % max either although in strength training it's generally defined as such.

Intensity in running is a combination of speed, distance, and time.  Could even have load in there if you carried weights while running.

It all comes down to your own recovery abilities and your goals in training.  Too many goals or conflicting goals will prevent progress.

You can't be successful marathon runner and a successful powerlifter or bodybuilder for example.  They conflict and you won't reach your potential in either.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 19, 2019, 02:41:32 PM
True.

Train, recover, repeat.

Increase intensity over time.

What is intensity?

Intensity is not just % max either although in strength training it's generally defined as such.

Intensity in running is a combination of speed, distance, and time.  Could even have load in there if you carried weights while running.

It all comes down to your own recovery abilities and your goals in training.  Too many goals or conflicting goals will prevent progress.

You can't be successful marathon runner and a successful powerlifter or bodybuilder for example.  They conflict and you won't reach your potential in either.

I can't help but think of the way distance runners train how maybe we can learn something from them in the weight room. They train most of the year doing distance runs. Many are LSD (long slow distance).  It's all about getting the miles in. Don't get me wrong it's not easy training but isn't ragged to the death training either. As they get closer to the season they start including interval training to turn that acquired gas tank into speed. Instead of heading out for super long runs they save their long run for one day a week. Their distance runs turn into 5 say 5 to 10 miles instead of 15 mile plus runs.  Their intervals might start as sets of two mile repeats. Closer to season it becomes sets of half miles and quarter miles.

Maybe in lifting it might be a good idea to use volume and taper to low sets increasing the intensity vs the volume. Some trainers accomplish this with using high reps then reducing. Maybe using something likes sets of 12 to 15. Then taper for the next cycle  to 6 to 10 reps. 

Then again this isn't rocket science. It's picking stuff up and putting it down then look in the mirror to see if it's working. LOL.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 20, 2019, 06:52:12 PM
Did jack today. I went to work and came home doing nothing. Went to a real high class Italian restaurant. Ate like a king with my wife. Came home feeling great. Went into the back yard and made a fire. Played Sinatra, Martin, Buble' and Louie Prima from a nice quality Bose speaker. The sky was amazing. Broke out some quality Tequila. Sure I even danced a little but my memory is slightly faded as I type this in bed. Haven't had a fire in awhile. We use to make it a regular thing in the winter. Amazing being in the dark having a cocktail by the dancing flames.  Soon summer will come and that will be abandoned. Floating in the pool will be the center of the summer. Sometimes the little things in life are truly what's life is all about. It's not the  hall marks. It's sitting in the dark having a drink with the girl you love as your knuckle head dog explores the yard. It's having your daughter come over with her daughter puts everything in life into perspective. At the end of your life if you have one person that mourns your loss you have lived the life that can't be improved on.  


Title: Re: Oldtimer1
Post by: The Scott on April 20, 2019, 06:59:59 PM
I am a big fan of most of those guys, the sole exception being Bubbles  ;D.  For whatever reason, I can no longer listen to his singing.  It's not that he's bad, I just can't abide him anymore. 

Louie and Keely make me smile.  Louie Prima was the voice of King Louie in the 1967 Disney classic, "The Jungle Book".  Of course we all failed to realize that King Louie was transspecies... ;D ;)
 


Title: Re: Oldtimer1
Post by: oldtimer1 on April 21, 2019, 11:16:19 AM
I am a big fan of most of those guys, the sole exception being Bubbles  ;D.  For whatever reason, I can no longer listen to his singing.  It's not that he's bad, I just can't abide him anymore. 

Louie and Keely make me smile.  Louie Prima was the voice of King Louie in the 1967 Disney classic, "The Jungle Book".  Of course we all failed to realize that King Louie was transspecies... ;D ;)
 

Just got the best of Dean Martin.  Of course he could fill 5 CD's with his best of. The CD I got is fantastic. I just blasted it on my way to work the other day. 


Title: Re: Oldtimer1
Post by: The Scott on April 21, 2019, 11:27:29 AM
Just got the best of Dean Martin.  Of course he could fill 5 CD's with his best of. The CD I got is fantastic. I just blasted it on my way to work the other day. 

He is another favorite of mine.  I mourn the passing of so many great singers...I am a big fan of Barry Manilow and my younger brother would raz me all the time until he went to a farewell concert recently with his wife.  He said Manilow was actually very good.   He is more a traditional Country music guy. Nothing wrong with that! ;D

When I train it is usually to Jazz or50s/ 60s/70s/80s music.  Today it was chest/back to heavy metal with my son.  I will have to rest tomorrow and the do shoulders and arms on Tuesday.  I am beat.   ;D


Title: Re: Oldtimer1
Post by: oldtimer1 on April 21, 2019, 07:00:38 PM
He is another favorite of mine.  I mourn the passing of so many great singers...I am a big fan of Barry Manilow and my younger brother would raz me all the time until he went to a farewell concert recently with his wife.  He said Manilow was actually very good.   He is more a traditional Country music guy. Nothing wrong with that! ;D

When I train it is usually to Jazz or50s/ 60s/70s/80s music.  Today it was chest/back to heavy metal with my son.  I will have to rest tomorrow and the do shoulders and arms on Tuesday.  I am beat.   ;D

Barry Manilow?  You lost me on that one. Her name was Lola. She was a show girl. Just having fun. If you enjoy his music then that's all that matters. He did write the songs that made the young girls cry. Seriously I remember he use to be a jingle writer for commercials. He must have a lot of money. I remember back in the day my wife would say he has to be a homosexual and I would argue that he was married. The wife was right.


Title: Re: Oldtimer1
Post by: The Scott on April 21, 2019, 07:28:37 PM
Barry Manilow?  You lost me on that one. Her name was Lola. She was a show girl. Just having fun. If you enjoy his music then that's all that matters. He did write the songs that made the young girls cry. Seriously I remember he use to be a jingle writer for commercials. He must have a lot of money. I remember back in the day my wife would say he has to be a homosexual and I would argue that he was married. The wife was right.

A dear friend of mine worked for him years ago and told me he was homosexual.  While I can and do judge people by their actions I am by no means God (if he exists), ergo my judgment matters not at the end of all things.

Bruce Johnston of the Beach Boys wrote "I Write the Songs" but Manilow gave it life and meaning.  Be well, my friend.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 22, 2019, 05:33:19 PM
A dear friend of mine worked for him years ago and told me he was homosexual.  While I can and do judge people by their actions I am by no means God (if he exists), ergo my judgment matters not at the end of all things.

Bruce Johnston of the Beach Boys wrote "I Write the Songs" but Manilow gave it life and meaning.  Be well, my friend.

You too. Believe me I don't care if he is a homosexual. I believe the greatest voice in Rock is Mercury from Queen. Saw Queen back in the day and it was a show for the ages. I hope I wasn't insulting because I don't share your appreciation of Manilow.  He has a huge following and you only get that by being a consummate professional and putting on a great show. Some people like Apples. I like Oranges. Like the line from My Fat Greek Wedding, "In the end we are just fruits." What I just typed makes no sense. Off my game. LOL.

Missed a workout today. Exhausted and feeling down. I went to the gym and loaded the bar.  Lifted it for 7 reps and put it down. I walked out of the gym defeated. Maybe I need the time off. Going to get to bed early and hopefully kill it tomorrow.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 23, 2019, 08:35:19 AM
Had to double up today. Missed yesterday's weight work out. Lifted for back and chest then ran for two miles. It's around 72 degrees here in Jersey. Beautiful day.

Pulldowns 2 x 10
Low cable rows 2 x 12 170lbs
Dumbbell rows 2 x 10 85lbs
Hammer pulldowns 2 x 10

Hammer incline 2 x 8 Up to three plates a side
Dumbbell incline 2 x 8 70lbs (all the way down and slow reps)
Flat flies 2 x 10 45lbs
Cable flies 2 x 12
Push ups 1 x max

Deadlifts 2 x 4 315lbs
Weighted hyper extensions 2 x 15 25lbs plate behind head

Ab wheel roll outs 2 x 23
ab machine 2 x 22 120 lbs.

Gym observations: Watched a 350lbs monster doing concentration curls with pretty good form with 85lbs.  That would break my arms.

On another note I have to get serious about losting 10lbs to 15lbs.  I'm 5'8" 190lbs and I look my best at 175lb to 180lbs. Trying to figure the best routine for that. I flip flop between two decisions. Work out the whole body with weights twice a week and the rest cardio. Or use volume with moderate weights and lift 5 times a week with short cardio after. I hate combining cardio on the same day even though it works. I did it today and felt like I was running in slow motion.


Title: Re: Oldtimer1
Post by: Primemuscle on April 23, 2019, 01:20:59 PM
Had to double up today. Missed yesterday's weight work out. Lifted for back and chest then ran for two miles. It's around 72 degrees here in Jersey. Beautiful day.

Pulldowns 2 x 10
Low cable rows 2 x 12 170lbs
Dumbbell rows 2 x 10 85lbs
Hammer pulldowns 2 x 10

Hammer incline 2 x 8 Up to three plates a side
Dumbbell incline 2 x 8 70lbs (all the way down and slow reps)
Flat flies 2 x 10 45lbs
Cable flies 2 x 12
Push ups 1 x max

Deadlifts 2 x 4 315lbs
Weighted hyper extensions 2 x 15 25lbs plate behind head

Ab wheel roll outs 2 x 23
ab machine 2 x 22 120 lbs.

Gym observations: Watched a 350lbs monster doing concentration curls with pretty good form with 85lbs.  That would break my arms.

On another note I have to get serious about losting 10lbs to 15lbs.  I'm 5'8" 190lbs and I look my best at 175lb to 180lbs. Trying to figure the best routine for that. I flip flop between two decisions. Work out the whole body with weights twice a week and the rest cardio. Or use volume with moderate weights and lift 5 times a week with short cardio after. I hate combining cardio on the same day even though it works. I did it today and felt like I was running in slow motion.

You switch things out pretty often. I'd say that is a good part of your continued success. It appears from this post, you have yet to revert to working out at home again.


Title: Re: Oldtimer1
Post by: IroNat on April 23, 2019, 02:37:45 PM

On another note I have to get serious about losting 10lbs to 15lbs.  I'm 5'8" 190lbs and I look my best at 175lb to 180lbs. Trying to figure the best routine for that. I flip flop between two decisions. Work out the whole body with weights twice a week and the rest cardio. Or use volume with moderate weights and lift 5 times a week with short cardio after. I hate combining cardio on the same day even though it works. I did it today and felt like I was running in slow motion.

Routine?

The solution is to eat less.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 23, 2019, 06:36:33 PM
Routine?

The solution is to eat less.

Workout plays a huge role in developing a lean muscular healthy physique. I know you are not a fan of cardio. Typing this in bed so I don't have the study from the Journal of Applied Physiology but I will find it to cite at another time that had two groups attempting to lose fat. The study was focused on dangerous visceral fat that is behind the abs surrounding organs that can even act as a hormone producer.  The dangerous internal fat that is responsible for diabetes, high triglycerides, high blood sugar and heart disease. One group dieted and the other did cardio. Both lost fat. The diet only group lost mainly subcutaneous fat while the cardio group lost both subcutaneous and visceral.

In an interesting study at Duke University that was cited in Men's Health magazine on August 2012 tracked two groups. One using only cardio for 8 months and the other only resistance training. The cardio group using the equivalent of jogging 12 miles a week lost 8% of their visceral fat while the weight only group saw no change. I will be the first to say how often these studies are flawed in their design.

A study by St. John's  hospital in Minnesota  along with Arizona University did a study on if lifting afforded a cardio training effect. The results were reported in the April, 1985 issue of the Physician and Sport Medicine.  They used 14 Nautilus machines and rushed the trainers through one set to failure on a whole body routine. While a high heart rate was maintained with peaks and valleys the  mean oxygen uptake wasn't there as in cardio exercise. Some would say this is an example of anaerobic training so it won't have an aerobic training effect. The oxygen uptake was far short of the recommended minimum for Vo2 training. The calories used was relatively low at 171 for the men.  

What point am I driving? A hard weight workout might burn 170 to 350 calories dependent upon effort, time, intensity and muscular endurance used. A hard cardio session can use 300 to 500 calories or more. A pound of fat is 3500 calories. Calculating calories burnt through exertion for a month can give you a rough idea of how much fat can be burned through activity alone.

To get ripped you need both weights, cardio and diet. Even Mentzer who was dead set against cardio in his retirement preaching use to write how he use to both run and bike prior to a contest. Many ripped guys who use only weights use volume and plenty of it. Arnold, Franco, and Zane all did cardio.   I don't believe high intensity weight lifting is a good plan to get lean.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 23, 2019, 06:39:53 PM
You switch things out pretty often. I'd say that is a good part of your continued success. It appears from this post, you have yet to revert to working out at home again.

I do alternate but recently it's pretty much the commercial gym. Almost every thing I can do in the commercial gym I can do at home. I might do my leg workout at home tomorrow.


Title: Re: Oldtimer1
Post by: IroNat on April 24, 2019, 03:12:57 AM
You can't outrun a bad diet, which is what you are trying to do, and why your weight is going UP.

Yes, exercise burns calories, everybody knows that. 

The booze and restaurant food you eat easily outdistance all the exercise you do. 

Combine all your exercising with calorie reduction if you are serious about losing weight.

It's not fun but that is what you have to do.


Title: Re: Oldtimer1
Post by: oldtimer1 on April 24, 2019, 01:08:11 PM
Trained legs today: Used my home gym.

Leg press 2 x 12 (low back board and completely bent my legs. None of this carriage moving 15 inches bull shit)
Squat 2 x 8 up to 260lbs ( Tried to go deep and slow)
Squat machine 1 x 10 ( rock bottom)
leg extension 2 x 20
leg curl 2 x 15

Dumbell side bend 1 x 15 90lbs
Hanging leg raise 2 x 23
Hip ups 1 x 25 (hips and feet pushed toward ceiling)
Floor crunches 1 x 50 5lbs plate behind head

Standing calf 2 x 15
Seated calf 2 x 15

Tibalis anterior work 1 x 20 15lbs using a D.A.R.T.

Neck work 1 set a side


Title: Re: Oldtimer1
Post by: oldtimer1 on April 24, 2019, 01:19:51 PM
You can't outrun a bad diet, which is what you are trying to do, and why your weight is going UP.

Yes, exercise burns calories, everybody knows that. 

The booze and restaurant food you eat easily outdistance all the exercise you do. 

Combine all your exercising with calorie reduction if you are serious about losing weight.

It's not fun but that is what you have to do.

Truth be told I could stay at the weight I am at right now. I am not a bodybuilder.  I have high standards for myself. I vainly say I get compliments on my build on a regular basis. I just want to reach a peak. Again I'm not a bodybuilder. I'm just a guy that likes to work out. 


Title: Re: Oldtimer1
Post by: oldtimer1 on April 25, 2019, 06:40:11 PM
Ran two miles today. I did striking training after the run. Tomorrow is delt and arms. Thinking about going to whole body training next week.