Oldtimer1

[oldtimer1]

Back Day:  These posts are becoming broken records. Yates type work out with one set to failure. No warm ups listed.

Wide grip M.A.G. bar supinate grip pulldown 1 x 11
Seated lat row with a V bar handle 1 x 14
Dumbbell row with knee on bench 1 x 12
Narrow grip M.A. G. bar supinate grip pulldown 1 x12

Deadlift 1 x 6
Weighted back extensions 1 x 20

Ab wheel roll out 1 x 27
Pulley crunches 1 x 50

I destroyed my legs in the weight room a few days ago and the next day went for a run.  I rarely get sore but wow I had trouble putting on my socks and picking up something on the floor. After back I wasted time on the computer for an hour then drove to a park for a 2 mile run. I've been running slow lately so I really tried to push it. It was 90 degrees and pure sun running on the asphalt. I pushed hard but doing it after back and with  the heat during the run I was a little disappointed with the time. It wasn't a slug run at least. Surprised to see three other runners in this heat.  Of course I was the old man running.  I kept thinking if I die from heat stroke everyone will say what the fuck was he doing running in 90 degree weather at his age, lol. 

The madness continues. Amazon dropped off a weight bench for me to put together to add to my collection of crap. I wanted it because I have been thinking about playing with giant sets and for chest I need three benches. I was thinking about doing a giant set of barbell inclines, flat flies; decline dumbbell bench and push ups. Maybe three or four circuits and I couldn't do it with my  one bench and decline bench. The bench was a bargain at $50 bucks.  Good for light stuff like chest flies.  Read on the reviews a  guy said he was using it for bench squats. He is going to be in a world of hurt when the bench falls apart on him with he hits it too hard with his ass and it collapses. 

[ThisisOverload]

Keep pushing OT.

[oldtimer1]

Keep pushing OT.

Thanks

[oldtimer1]

Delt and tricep day: I won't show warm ups.

Military press 1 x 8
Dumbbell delt laterals 1 x 20
Rear delt dumbbell laterals 1 x 14
Face pulls 1 x 20
barbell shrugs 1 x 14

Tricep pushdowns 1 x 13
Single dumbbell two hands behind head tricep extension 1 x 12
Rope triceps 1 x 15
Dips 1 x 15 (went deep)

Weighted floor crunches 1 x 60
pulley crunches 1 x 60

Waited about a 30 minutes then went for a run in the heat. Really did bad but I will give myself a break because it was right after lifting. I did 2 miles. Tomorrow is no lifting so I hope to get a good run in and not a slug run. Right now I'm at the lightest I have been in maybe 15 years.

I have a giant pool party for my Nephew's daughter's high school graduation.  My wife said 50 people are going. Sounds insane but I will have fun in the pool with my grand daughter.

[IroNat]

How much are you weighing, OT?

I recall you were up around 190 for awhile a couple years ago.

[oldtimer1]

How much are you weighing, OT?

I recall you were up around 190 for awhile a couple years ago.

I was heavier than that. I weighed 168 today at 5'8".

[IroNat]

I was heavier than that. I weighed 168 today at 5'8".

Congrats!

What changes have you noticed in your physique, strength, daily life from this weight reduction?

[oldtimer1]

Congrats!

What changes have you noticed in your physique, strength, daily life from this weight reduction?

I lost some strength but I don't do one rep tests but through rep counts I got a little weaker. For example my last couple of years I would end deadlifts sets after lats with 6 reps of 315lbs. Now I fluctuate between 275lbs and 300lbs. Running saps my strength.  For the most part I kept up my strength in most lifts.  My waist definitely got smaller. I also have a bicep vein I didn't have before. Being lean made it appear.

The last shirtless picture I took was last August or so. I will take another one this up coming  August for comparison. I think I lost some muscle but I think I look better being leaner. Maybe I'm delusional. I still would like to get to 160lbs but I don't know if it's in the cards for me at my age and without using test.

Again I'm not a bodybuilder and I would never call myself one. I guess I can say I'm into fitness. I try to do a little of everything so I'm a master of nothing, lol. I get frustrated trying to get better at running. I was a pretty good runner in my younger days. I keep getting slower but I have some good runs from time to time.  Doc, has me making appointments with a urologist and blood oncologist because of bad testing.  I see the blood oncologist in August. I really don't think I have an issue but my damn blood tests say I might. Let's see what the specialist has to say.

Hope, your training is going well. 

[Primemuscle]

Ran 3.2 miles on the boardwalk. Surprisingly it wasn't packed. It was about 85 sunny and humid. Feel like I'm 100 years old and I'm slug running. Legs are sore from yesterday's leg day. Maybe spent too much time in the sun yesterday and it drained me.  Tomorrow is back day.

Central air-conditioning changed how people respond to hot and humid weather. Instead of going to the beach, it drives them indoors. This is why the boardwalk wasn't packed. High humidity can contribute to feelings of low energy and lethargy. When the humidity is high it can prevent the evaporation of sweat. Be careful that you don't overheat, cooking your insides because of an elevated body temperature.

[Primemuscle]

I was heavier than that. I weighed 168 today at 5'8".

I like to believe this is a healthy weight for your height because I was not far off from this at 5'10" and 172.9 lbs. this a.m. with 10.9% body-fat and 10% visceral fat, which I would like to knock down to 5%.

[oldtimer1]

Central air-conditioning changed how people respond to hot and humid weather. Instead of going to the beach, it drives them indoors. This is why the boardwalk wasn't packed. High humidity can contribute to feelings of low energy and lethargy. When the humidity is high it can prevent the evaporation of sweat. Be careful that you don't overheat, cooking your insides because of an elevated body temperature.

NJ beaches are always packed during the summer and the hotter the weather the more crowded it is. I have no clue why the boardwalk wasn't crowded that day but everyone could have been on the beach instead of walking the boardwalk.

[IroNat]

Lower bodyweight is easier on your joints they say.

[oldtimer1]

There are many reasons why I like training one work set to failure.   I train before work on most days. Doing a Yates inspired routine gives me the time to do a hard workout.  Three of my workouts take 45 minutes and leg day takes one hour.

For example today I got up at 530am.  I completed chest, biceps, forearms and abs.  After this 45 minute workout I changed into my running shoes and head out the door for a quick two mile run.   

Tomorrow is leg day with no cardio. One hour workout before work fits my schedule.  I keep planning to change things up but for right now this is working.  When I hear guys talk about their two hour workouts I wonder how they fit that in with a career and taking care of a family? Everyone’s circumstances is different but driving an hour to work then working 8-10 hours and having family obligations limits the time for working out.

When I was working shift work, holidays and traveling far I always managed to get my workouts in. Where there is a will you will find a way to do it.  Using a quick 45 minute workout just suits me for now.  I will shake it up soon regarding workout protocol but these workout just work for me.  I had plans of changing this week but waking up in a fog before work it’s just easier time wise to just do a proven workout that has no surprises regarding the time needed. 

[oldtimer1]

Trained legs today with one set to failure. Used warm ups as needed. I eliminated squats for the most part with a barbell. I feel I'm getting good results without it. The angled leg press might be the reason why the thighs of today's bodybuilders are so huge. Then again it could be tren.

Many years ago I bought a Serious Steel brand leg press and hack combo.  For me it's at the perfect angles to leg press. When I lower the back board to it's lowest setting I can completely bend my knees like an Olympic squat.  Many commercial units seem to be built wrong it seems to me. I'm not the guy with the high back board with a million plates doing half to quarter leg presses.  That might work for many but I always got better results fully bending the knees. Never have the back board at a high setting. You won't be able to bend your legs making you think you are doing full range. One negative is the hack squat part of my leg press/hack combo. I hit the safety stops at about 80% of leg bend making the hack less than optimal. I rarely use it.

My other leg machine is a Tuff Stuff squat machine. I tried a Powertec squat machine. As far as I know they were the original squat machine. They really nailed it with the design. Of course I bought a competitor's version. The Tuff Stuff is good make but no mistake, the Powertec is better.  My Tuff Stuff has a fixed safety stop. It's so low it must have been positioned for a child. At 5'8" using no plates and squatting completely I miss the safety stop by three inches. I would be crushed if I ever got stuck when I have plates on it. Powertec had the safety stop that was just right. It also feels amazing squatting like the designer really took the time to get it right. If I ever have a spare $1000 I just might correct my error and get the powertec. It's that good.

Today's workout:

Leg press 1 x 13  (I don't know what's going on but my knee and hip pain are gone. Maybe the week off of lifting did me good with prescription anti inflammatory drugs. I used a heavy weight for me and it all went good.)

Machine squats 1 x 11 (This is a great movement even if I wish I had another brand. It still gets the job done.)

Stiff dead 1 x 7 ( I lightened the load. I was having lower back problems. I normally use 205lbs. Today I used 165lbs and I slowed down the movement. Especially the negative. My lower back feels good. This is weird exercise for me in that it can fix lower back pain but it can also cause it.  I think the 205lbs was forcing me tweak my back to get the reps in. From 165lbs I will gradually add weight. The lower back feels good today.)

leg extensions 1 x 26
seated leg curl 1 x 17

No weight free hand squats 1 x 54 ( Great finisher.  If you don't go deep you are wasting your time. Use the negative.)

Hanging semi straight leg raises 1 x 30
Hip ups on a mat 1 x 34

Standing calf 1 x 20 ( I'm like Bill Grant the bodybuilder. No amount of calf work will make them better, lol)
Seated calf 1 x 21
Tib work 1 x 21

Four way neck machine 1 set a side for 35-40 reps (If one thing can improve your appearance it's neck work.)

On the bottom are the two of the leg machines I discussed that I used in my basement. 

[oldtimer1]

Cardio day: Hot as hell and humid here in NJ. Damn that Al Gore. We never had hot summers here before he started that global warming crap. 

Ran 3:08 miles in the heat. Surprising in this park I wasn't the only one running. One fool about 30 years old was running with that mask the makes breathing hard to simulate high altitude training. Could you imagine running in the heat with that thing on? He should have taken that mask off and increased his pace if he wanted his training to be more intense. My intensions was to run five miles so I started off slow. After the first mile I thought it's too dangerous to run that far so I cut it to three miles. I picked up the pace for the second mile and third mile. Wish I didn't slug run the first mile because I would have had a good time. After I did my heavy bag boxing drills.

Tomorrow is back day.

Looking at this thread and one other I created have almost a million views total.  Maybe I should take this to youtube? 

[oldtimer1]

Trained back today Yates style of one set to failure. Still weak from running and maybe being in the heat too long yesterday. Yesterday I ran in the heat then was in the pool floating for hours.  Some of the hottest days of the year yesterday and today. Drank one too many cocktails too. My deadlifts suffered today.  I have seen this happen many times before when I ran too much.  It' a trade off for me. Getting a good gas tank will sometimes sacrifice single and low rep strength. Around 168-167lbs now. I really think I can go lower. 

Getting ready to run a quick two miles now then hitting the beach. Love the eye candy.  The women are half naked and you don't have to tip.  Edit: Never got to the beach or the two mile run. My wife wasn't up to it. I canned the run too. Tomorrow is another day.

[oldtimer1]

Delt and tricep day:  Work up 5:30A.  Had a bowl of cheerios. Hobbled down into my basement.  I warmed up with the empty bar for my clean and press. Next set was 95lbs. Then added weight for my first exercise to failure.

Military press 1 x 8
Delt lateral raise 1 x 20
Delt supraspinatus dumbbells raise 1 x 8 (Looks like a typical lateral raise but the dumbbell is more forward with thumbs up)
Rear delt dumbbell raise 1 x 15
Face pull 1 x 19
barbell shrug 1 x 14

Tricep pushdown 1 x 12
Narrow grip bench 1 x 8
Single dumbbell behind head single hand 1 x 14
weighted dips 1 x 12

weighted crunches 1 x 60
pulley crunches 1 x 60


Warmed up a quarter mile on the treadmill then head out the door for run. Ran sluggish but I thought I was doing pretty good until I saw the time.  I guess tomorrow I will have to push really hard to make up for this slug run.  My heart rate for this run never went over 158 so I think I was dogging it. 

Monday I got firearm training then work so my workout day is shot. I will probably shift Monday's workout to  this Sunday.
I hope to change up my broken record training for next week. The worst thing that could happen is that I won't like the new training protocol. The best could be is that if produces results.

[oldtimer1]

Cardio day:  87 and humid at 10AM.  Of course I'm running outside. Ran 2 miles and finally not at a slug pace.  Saw a guy ahead of me in park I was running that looked like one of those pure distance runners. He was tall, skinny with zero body fat.  I caught up to him and passed him.  Not a 100 yards later he whipped by me. He must have been warming up or just slowed his pace for a break. Spend a mile trying to keep up with him as he gradually increased the distance between us. I really like trying to keep up with people faster than me. It increases my competitive sprit to try and beat them. Looking at the guy I think it's a good guess he only runs and probably six days a week for a good amount of distance.  The second lap of this one mile asphalt track around the park I lost sight of him. It was either the end of his miles or he ran off the track.  I won't mention my time because pure runners will laugh but I was very happy with my pace considering my age and the brutal heat. It was a bit of a break through.

 Weighed 167.1 today. Tittering on getting to 166lbs. The body is finally coming together. Now onto some boxing drills then some ultra light beer in the pool. Yes, light beer is crap but I'm trying to watch my girlish figure. My choice lately is Corona premier. It's 90 calories, 4.0% alcohol and 2.6 carbs. Outside of hard liquor on ice it's a great choice for guys on a diet. My one daughter and my grand daughter are coming over. Looks like I will have to do cannon balls for her entertainment.  No rest for the old. 

[oldtimer1]

I don't think I'm listing workouts this week. Maybe I will start logging again later in the week. 168lbs today. I think I can get to 160lbs to get really lean. I was on a gun range Monday with an old Airborne guy I use to work with. He was making fun of how skinny I was. True I was the leanest guy there. Many lean guys look great with their shirt off but look small in their clothes. Yes, I am small, lol.

I remember Franco said when he came to America to compete he was shocked how big the American bodybuilders looked coming to the contest in their clothes. In the pump up room he said they were all fat. Not comparing myself to a super star steroid champ but saying if you want to impress in clothes the perma bulker look will do it. No need to be in condition. 

[IroNat]

Nice going, OT.

[oldtimer1]

Still training. Just lazy keeping up this journal.  One thing I have done is lower the weight.  I'm just not as strong around 25lbs lighter. Going for a five mile run in 85 degree humid heat means for me at least that I won't be lifting what for me is heavy weight the day after.  I lowered the weight but not major.  It hurts the ego but it's a trade off.  I tried to make the lighter weight heavy by slowing up the negative and trying for a full range of motion. 

For example when I was 25lbs heavier my sets of dead lifts for 2 of 4 reps after being prefatigued training lats and chest was 315lbs.  Today I used 285lbs and did a pretty slow negative on the reps. 

I guess I can sum up the training now is sometimes to failure but most of the time almost failure.

Things are heating up in New Jersey temperature wise. I plan to go for a long run tomorrow Sunday in the heat.  Monday is legs and I will use a lighter weight in some stuff like the leg press and stiff deads. I think I was grinding my joints to dust if the pain in my knees, hips and lower back were an indication. Since I lightened up the previously mentioned leg exercises suddenly they feel so much better.

Know what really feels great at my age and it's good at any age is to finish the leg routine with is no weight deep squats.  One set of around 50 reps does it for me after legs.  It pumps the thighs up and damn my bad knee feels great after. Just don't flop down into the hole like crossfitters who do them trying to beat the clock. We are trying to exercise the muscle and that involves a controlled negative with a deep depth. 

Anyway it's sunny and the pool is warm. Grand Daughter and her father is coming over.  Luckily her requests for cannon balls will be directed to her father and not me, lol.  My ear drum still hurts from the last time I was here doing them. My son in law is about 6'4" close to 300lbs who competes in jui jitsu.  He has no desire or understanding why anyone would body build lifting weights. He never lifted weight but has sick innate strength. He wants me to return to jui jitsu but I can't stand at this age to wrestle smelly guys trying to make the other tap out. No desire to get into the ring or a roll on a mat.  I just want to do my fitness thing and call it a day.  I remember when a guy from Poland told him he use to kick box in Europe. My son in law playfully challenged him then during their buffoonery he kicked the guy's leg from Poland so hard the guy was limping for a week with a badly discolored leg.  Nope, not even play fighting my son in law.

[oldtimer1]

Trying to decide whether to keep up this journal everyday. Anyway, today was a running day. Warmed up with a quarter mile on the treadmill then drove to a park that has a one mile asphalt oval. Ran 3.13 miles. Pleased with the time in this heat.  Didn't set the world on fire with the pace but for me it wasn't a slug run.

Tomorrow is leg day in the weight room in the early morning hours before work.

[oldtimer1]

Trained legs before work. I was very stiff from yesterday's run that made my first exercise leg presses a literal pain, lol.  No warm ups listed.

Leg Press 2 x 12
Squat machine 2 x 10
Stiff dead 1 x 6
leg press 2 x 20
seated leg curl 2 x 15
free hand bodyweight squats 1 x 53

Hanging leg raise 1 x 30
Hip curls 1 x 33

standing calf raise 2 x 15
seated calf raise 2 x 15
tib work 1 x 20

Four way neck machine 2 sets a side.

I mentioned this before I think I'm losing muscle trying to get lean. Clarence Bass the lawyer bodybuilder has done extensive research and examples of himself with hydrostatic weighing showed he lost some lean body weight along with the fat. Bass is really intelligent and he made the best of his limited genetics.  Truth be told he was a better Olympic lifter than a bodybuilder.

Maybe juicing to to grills you can retain all the muscle while dieting and doing cardio.  I'm a complete natural and no, I don't use testosterone replacement.  I'm also old.  I think I look better lean with the 25lbs or so weight loss. I have to take pictures and compare it to the one I took last year. My thighs got thinner no doubt and that shows a muscle loss. As I have stated in the past I don't call myself a bodybuilder. I'm just into fitness.  I train hard but no one would confuse me as a bodybuilder.

As I lost weight there is no doubt I lost some strength.  Sometimes I think there is too much emphasis on measuring single reps.  If a guy does five sets of 12 reps of an exercise with X amount of weight weight under a certain time better than he did last week is it a  strength gain?  I say it is.

[IroNat]

I dropped 20-25 lbs over the past two years and definitely lost muscle and strength.

There is no way to avoid it if you are natty.

On the opposite end, if you gain muscle and bodyweight there is no way to also not gain some fat.

[oldtimer1]

Ran 2.0 miles before work. Pleased with the time.  Recent personal record even while stepping on a rock.  Thought I broke my foot but after the initial flash of pain I was good.  Finished with some boxing drills then went to work.

Took a picture to compare to last August.  No question I lost muscle.  Maybe getting too thin.  Again, not a bodybuilder. 

Tomorrow is delts and arms. No work tomorrow. Hopefully if I go a little crazy I will run after lifting. Wife wants to hit the beach then the pool with cocktails after I train.