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oldtimer1
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« Reply #175 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.
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IroNat
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« Reply #176 on: September 15, 2018, 02:59:39 AM »

Saw a steroided up bouncer at a bar. Just ridiculous looking.

We know his secret... Wink
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oldtimer1
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« Reply #177 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.
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« Reply #178 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.
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« Reply #179 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?
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« Reply #180 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. 
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« Reply #181 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.
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« Reply #182 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.
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« Reply #183 on: September 19, 2018, 06:00:18 AM »

I use this thing for the front of the calves, the tibialis anterior.


* dart.jpg (12.36 KB, 480x360 - viewed 93 times.)
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IroNat
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« Reply #184 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.
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« Reply #185 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.
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« Reply #186 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.
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« Reply #187 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.
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« Reply #188 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.
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« Reply #189 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.
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« Reply #190 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.
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« Reply #191 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.
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IroNat
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« Reply #192 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.



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« Reply #193 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.
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IroNat
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« Reply #194 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.
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« Reply #195 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.
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IroNat
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« Reply #196 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.



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« Reply #197 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!
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oldtimer1
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« Reply #198 on: September 29, 2018, 02:21:23 PM »

I trained but it was really a bit of a joke.
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oldtimer1
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« Reply #199 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.
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