38 yr old rebirth....

[brakes]

well thanks for askin cursor....

I feel absolutely fantastic about this part of my program, this chapter in the rebirth of me...the results are getting better and better... i say chapter, cause, its like ive been on a journey ever since i decided to change it all....id have to classify this as the age of discovery, the one part once a week is doing wonders for mass... when i first started i read a book it told me of three things to focus one

Determination + Nutrition + Rest = success

so i guess here is how i would rate myself currently

determination - gotta go for a 9 on this one, im real proud of myself for making the effort week after week, i realize its a short period so far, but im used to the routine of needing to workout so now its natural.. i have no idea why it took me 38 years to decide to do this, but i wont waste time on why, ill focus on whats next!

nutrition - 7 - i do awesome during the day, eating clean, timely, but at night, usually after sex... i get a munch on, and devour cereal, i try to make it bran but im eating like 3-4 cups and 2 cups of skim... i know this is terrible, but for someone who lived on pizza, dorritos and cheeseateak, just a short time ago... plus i kinda still am losing weight even with the binge, i guess ill come to a equilibrium and it will be time to cut that out

Rest - having 4 kids, owning a business, and traveling lots for work, rest is at a premium, i try to catch up on the weekend, way easier to get to sleep after work outs while on the road in hotel rooms...

overall im psyched,
....quick stories of succes... went to 20 year high skewl reunion, girl put name tag on my chest, said... nice, youve been workin out.... and twice in ohio i was questioned about my ID cause the guy on there "looks much older"
I am approaching 4 weeks on the current chapter.. im goin to invert it, add some abs in there and focus more on my diet and lifting form....

[brakes]

wed july 2, 2003

an interesting day to say the least, i didnt get a chance to work out due to the 10 yards of topsoil dropped on the street in front of the house, ive been battling with the lawn since last year (new install etc) anyway, whatta work out, none of my majors are sore its the minors and the flexors and such so anyway, heres todays stats

output - 9am till 9 pm moving dirt, raking

input -
bfast - shake/banana
snack 3 eggs 1 yoke wheat toast (1 slice)
snack pbj
snack detour bar, apple
dinner 4 oz of steamed chicken, 1 cup rice
snakc 4 oz of skim, 8 0z of life cereal

notes - praying to the rain gods to soak my lawn

[brakes]

thursday, July 3, 2003

input --
2169.13 calories
226.89 Protein
73.04 fat
159.06 carbs

output - triceps
close grip bench 2x8 145lbs
skull crusher (dumbell) 2x8 35lbs
Dips 3 x10 (need to add weight belt)
incline close grip bench 2x8 115lbs
pressdown 2 x 8 70lbs

Notes - new gym new machines new bars new faces, decent session, tried a box of myoplex after work, wow something in there dont agree with my innerds...

[brakes]

Friday, July 4, 2003 God Bless America

input -
(dumped a a double cheeseburger down my pie hole like it was a red coat in boston harbor)
2629.25 calories
226.07 protein
95.89 fat
268.79 carbs


output - back/Lats
lat pulldown warmups
pullups 3x10, assisted till completion
row - incline icarin machine 2x70+bar
hammer strenght iso row - 2x8 135
pullups - close grip 3x10 assisted till complete
cable row- progession 70plate +20 max 120, 2x8
military press - 1x8 45, 1x8 65, 2x8 85, 1x8 75, 1x8 65

notes - first time doin drop sets, felt great love the burnage, have to add that to all the excersizes, used row machine instead of bb or db, could feel a better focus on back, also started warming up on each excersize, a gradual progression to target weight, it seems i cant do as heavy of a weight if i warm up, but it feels better and i feel more worked, though it does take more time.. did i mention i love trainin on the holidays cause the gym is empty...

[brakes]

I checked out something i was interested in, and that was the symmetry of the human, in a thread called "body symmetry" in the training and advice section i was made aware of the "mccallum formula" ill be searching for more infor about the subject but according to the infor i have... I GOT ME SOME GOALS!!!

Wrist 7.5

CHEST ($WRIST * 6.5) = 48.75"
HIPS ($CHEST * .85) = 41.45"
WAIST ($CHEST * .70) = 34.125"
THIGH ($CHEST * .53) = 25.8375"
NECK ($CHEST * .37) = 18.375"
ARMS ($CHEST * .36) = 17.00"
CALVES ($CHEST * .34) = 17.55"
FOREARMS ($CHEST * .29) = 14.375"
biceps 14 1/2
chest 41
waist 35.5 (i dunno 34 pants droop on me)
belly 37
neck 16
back 17" armpit to armpit
thigh 22 3/4
calves 15
forearms 11 3/4

[brakes]

monday july 7, 2003

well weekend was a wash, sat cheat day, and sunday was control the cheat day, didnt fair to bad...

today....
output:
pre-exhaust flat flye - 2x40 15lbs
PowerPress 2x7,5,3 (20 sec intervals) 135 lbs
dumbell incline press 2x7,5,3 (20 secs)
dips - only managed 15 of 30, had shooting pain in top of socket on decline,
dumbell pull over 2x7,5,3 55lbs
flat cable fly 2x7,5,3 (20 sec)

input:
2106 calories
250.11 protien
68.12 fat
157.74 carbs

notes - begin new routine with same excersizes also added pre-exhaust to warm up, felt much more spent also changed rep counts, instead of shoot for 8, i began doing 7,5,3 with 20 sec intervals, way more intense, will work like this for a while, thanks to the author, Jason Meuller...

http://www.anabolicextreme.com/anabo..._hardtrain.htm

[brakes]

tuesday, July 8, 2003

input-
290 calories p/45 f/4.5 c/17
232calories p/22.15 f/14.4 c/14.17
304 calories p/32.68 f/4.57 c/31
272 calories p/31.68 f/4.57 c/23
371 calories p/30.3 f/9.5 c/50
workout
90 calories p/17.5 f/1.5 c/2
TOTALS
1559.67 calories
179.31 protein
39.04 fat
137.17 carbs

Output -
pre-exhaust 2x40 empty ex curl bar
Barbell Curl 2x7,5,3 (20 sec interval) 95 lbs
Dumbell Curl 2x7,5,3 (20 sec) 25lbs
Hammer Curl 2x7,5,3 (20 sec) 25lbs
preacher curl 2 x 7,5,3 (20 sec) 55 lbs (hammer strength)

notes - i have been working on a fixed elbow position, can get the weight up to stomach, but i can feel the burn, it doesnt look like im doing them right, but the way the others i see swing the weight up i dont see how it can iso on the bi... lowsy eating job, was just too tired when i finally got home, drank a shake and crashed, woke up sooo hungry at three am belly yellin, 8 oz of milk plus 1 cup shredded wheat back to bed....

[brakes]

wed. july 8, 2003

input -
1763.67 calories
215.83 protein
44.71 fat
134.37 carbs

output-
pre-exhaust - leg squat - universal 2x20
squats - smith 90plus bar 2x7,5,3
Deadlift - 2x7,5,3 (135)
stiffleg - 2x7,5,3 (135)
shrugs - 2x7,5,3

notes - need help on the deadlift put down, feel back arch when putting down, not comfy... nother lowsy day of eats, by friday ill have no energy if not corrected...

[DaRkAnGel]

Originally Posted by brakes

wed. july 8, 2003

input -
1763.67 calories
215.83 protein
44.71 fat
134.37 carbs

output-
pre-exhaust - leg squat - universal 2x20
squats - smith 90plus bar 2x7,5,3
Deadlift - 2x7,5,3 (135)
stiffleg - 2x7,5,3 (135)
shrugs - 2x7,5,3

notes - need help on the deadlift put down, feel back arch when putting down, not comfy... nother lowsy day of eats, by friday ill have no energy if not corrected...

Wow man you're really into this, have you gained any visible muscles/ or feel better? That calorie counting must be getting tedious but i guess some people can do that, right now i just approxiamate and stay away from "evil" foods. You increased your weight in anything yet? I noticed today that i was swinging my elbow when i was doing my bicep curls... i tried to up my routine but it was so hard. I did 10 reps of 25 lbs, 10 reps of 30 lbs, and only 5 reps of 35 when i wanted to do 10 but i just couldnt, so i lowered to 20 and did another 10. I have realized that i sometimes cheat myself so i will lower the weight i think. Good luck man.

[brakes]

Originally Posted by Darkangel5

Wow man you're really into this, have you gained any visible muscles/ or feel better? That calorie counting must be getting tedious but i guess some people can do that, right now i just approxiamate and stay away from "evil" foods. You increased your weight in anything yet? I noticed today that i was swinging my elbow when i was doing my bicep curls... i tried to up my routine but it was so hard. I did 10 reps of 25 lbs, 10 reps of 30 lbs, and only 5 reps of 35 when i wanted to do 10 but i just couldnt, so i lowered to 20 and did another 10. I have realized that i sometimes cheat myself so i will lower the weight i think. Good luck man.

Yo Dark, yeah man im totally into it, i tend to be extreme at tasks i under take plus ITS WORKING!!! my whole frame is filling out, infact this morinin i noticed my traps are starting to rise over my shoulder sockets!!!
I also have been using www.crosstrainer.ca and its awesome, i just put the meals in it does the calories and workouts in, makes for easy tracking... i been a bit slackin on the eating side, as far as adding calories to bulk up with, but since it is summer im gonna try to maintain a even keel till september and bulk through the winter...i seem to be able to add muscle and lose fat at same time, prolly cause im such a newbie but it seems to be working for the time being...
i have increase weights but ive kinda regressed due to my new addition of pre-exhaust, and for me, weights dont matter its the results that are more important, i tend to focus more on form and muscle functions than plates, still being a newbie and all...plus at 38 i need to pay attention not to injure myself doin Bruce Banner impersinations...i guess the best part of this whole thing, its not only great to have a site with like minded people that share ideas, stories, techniques, but also that i put on a medium t-shirt today for the first time in probably 20 years and i look damn good in it!!! (least thats what my mommy said) Thanks for droppin in Dark, good to hear from you!

[brakes]

thursday July 10, 2003


input - ive grown tired of retyping and formatting each and every time i want to post. as mentioned before i use a program called crosstrainer.ca and i print out reports, convert them to pdf format... and post, lemme know what ya think?

input


output

[brakes]

Friday July 11, 2003

output

input, is unknown, ate well in the morning, but by lunch time had a meeting and ate as well as possible, i did try a mandarin chicken salad after a work out but the oranges tastes nasty ate all the chicken... car got smashed by drunk/junk/crack whatever driver, he got 16 before the cops got him, i was parked as were the other cars.... no one hurt but verhner, my vw tdi.... get well soon buddy!!!

[brakes]

sat/sunday

sat, minor cheat day cept for the heavy duty cereal at night with mega morning purge, felt great... sunday, ate semi healthy cept for the birthday cake at neighbors...

[DaRkAnGel]

Originally Posted by brakes

sat/sunday

sat, minor cheat day cept for the heavy duty cereal at night with mega morning purge, felt great... sunday, ate semi healthy cept for the birthday cake at neighbors...

Hey about that snacking, i know a really good cereal, fiber one, 60 calories per half cup serving. It makes a good snack when you are hungry and it has 14 grams of fiber per every 1/2 cup. Maybe this will lighten the load of calories you intake...

[brakes]

Monday July 14, 2003

input

1543.3 calories
155.27 protein
44.94 fat
171.52 carbs

output

notes, VDIPS!!! elbows out to the sides, my tri's dont hurt, wooo wooo my chest does though kinda feels like hammys after squats, no real ache just no feeling, hope to get some doms!!! bumped the power press up 10 lbs and struggled my a55 to get my 7,5,3 set first time and bailed at 4 on the second not to return... crappy form i felt, i was pushin with the left leg, twistin on the bench... need to replace dumbell pull over, 65 lbs pops my shoulders out when i put it over my head and below....

the program also guestimates calories burned depending on the variables

todays forcast:
calories spent 2050 BMR
calories spent 527 excersice
calories consumed 1543
loss .3 lbs