38 yr old rebirth....

[brakes]

well, here goes... i was a couch potato from the time i was outta high school till now.... actually last december i joined a nationwide gym, went nutso for a few months, probably overtraining tremendously but it felt good, once the newbie results were gone, i looked for a more focused effort, i found a book, it taught me much... once i established enough strength and balance to deal with free weights, i did so... i found this wonderful site... time to kick it up another notch... i want to thank AJ for his writings, very good infor in a single spot, yeah sure its 8 bux but ive eatin much in donuts.... so here goes, im goin to use this to help me keep focused, keep a net log of my activities and all that good stuff....
so anyway...

[brakes]

well here is me....

male 38
5 '11" medium frame
(i dunno if i measured correctly, i took the measurement at the widest point of the respective areas)
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

ive been doing 5 days train, two days off, i do this because if i dont make an effort to train every night ill begin to slack and go back to old habbits, so onward and upward..., one section of the frame at a time as follows:

2sets of each max weight @8 reps

Power Press
Incline Dumbell Press
Flat Flye
Dumbell Pullovers
Dips
Cable Raise
Pec Deck

this was mondays work out...
here is last weeks meal...for monday..

Cal Pro fat carb
Breakfast:
Banana 105 1.2 0.6 26.7
Kiwi 46 0.8 0.3 11.3
Protien Shake (Ballybfit) 290 45 4.5 17

Bagel pumpernickel 92.5 2.25 0.65 18
Egg scrambled 95 6 7.1 1.4
Pears, bosc, with skin 83 0.55 0.56 21.3

Apple 81 0.3 0.5 21
Cracker Matzo 118 3 0.4 23.4
Tuna canned, water 116 22.7 2.1 0

Protien Bar (Detour) 290 32 9 21

Italian Dressing ( 13.33 0 1.33 0.5
Oil Hempseed 38.67 0 4.33 0
Pasta Gemeli (ronzoni) 210 7 1 42
Tuna canned, 116 22.7 2.1 0

Designer Whey - 270 52.5 4.5 6
Milk skim 86 8.4 0.44 12

daily totals cal. 2265 p)227 f)45.11 carb) 237

[cursor]

Good luck on your path to better fitness, brakes.

[brakes]

thanks cursor, many props to you and what you do for this site!!!

tuesday workout - i pushed the max i could till my form began to suffer... i need to work on keepin shoulders square while doin dumbell curls, jerkin my shoulder upto get the weight movin... and where does the elbows go on a preacher bench, at the end for full isolation? and how about DBcurls, better to sit or stand? standin seems like more stabilizers would be built but the chair does better isolate?

Biceps..
Barbell Curl 95
Dumbell Curl 35 (form - no shoulder raise)
Hammer Curl 35
Preacher Curl 40+ wristcurl bar
.......felt good today, 2 sets of 8 and if i made it, to six i do a third till fail
roman chair 3x20 knee raises

meals
Meals Total
2560.93 calories
252.61 protien
89.26 fat
213.77carbs
Breakfast for Tuesday, June 24, 2003
Banana
1 large
105 calories
1.2 protein
0.6 fat
26.7 carb
Pears, bosc, with skin
100 gram(s)
58.87
0.39
0.4
15.11
Protien Shake (Ballybfit)
79 gram(s)
290
45
4.5
17
Meal Total
453.87
46.59
5.5
58.81

Snack1 for Tuesday, June 24, 2003

American Cheese - WaWa
14 gram(s)
50
2.5
4.5
0
Egg Patty - Wawa
2 ounce(s)
110
5
9
2
Bacon Round
8 gram(s)
42.67
14.15
3.9
0.17
Wheat Bread (shoprite)
1 slice(s)
80
3
1.5
12
Meal Total
282.67
24.65
18.9
14.17

Lunch for Tuesday, June 24, 2003
Matzo - Crackers Minatures
8 piece(s)
73.33
2
0.33
16.67
Tuna canned, water
3 ounce(s)
116
22.7
2.1
0
Meal Total

189.33
24.7
2.43
16.67

Snack2 for Tuesday, June 24, 2003

Chicken breast
4 ounce(s)
418.06
40.77
24.13
Meal Total
418.06
40.77
24.13
9.42


Snack3 for Tuesday, June 24, 2003

Protein Bar (Odyssey)
80 gram(s)
290
30
9
29
Meal Total
290
30
9
29

Snack 4 for Tuesday, June 24, 2003


Designer Whey - chocolate
72 gram(s)
270
52.5
4.5
6
Peanut Butter, creamy (Smuckers Natural
1 tablespoon(s)
100
4
8
3
Banana
1 small
105
1.2
0.6
26.7
Meal Total
475
57.7
13.1
35.7

Supper for Tuesday, June 24, 2003
Beans Green cooked
0.5 cup(s)
22
1.2
0.2
4
Chicken Breast Fillet
1 serving(s)
430
27
16
46
Meal Total
452
28.2
16.2
50

[brakes]

wed june 25 2003
2 sets max weights attempt 2 sets of 8 if complete go third till fail
Squats (level 4) 140+bar (smith) (stay)
Deadlift 140+bar (45?lbs) (stay)
Stiff Leg Dead lift 100+bar (+weight)
Hack Squat 100+bar (stay)
Shrugs 50 (+weight)

calories 2308.44
protien 258
fat 78
carb 157

Notes:
warmed up with too much wieght for squat didnt have it in me to make 8 in the first set, came back strong second after long rest, made 6.
deadlift felt good, form good, lookin forward startin to ingrain,,same with stiff leg... had problem with form on hack bar gettin caught on my arse shrugs good 3sets, bump up+5

[brakes]

thursday, June 26, 2003

Intake:
meal 1
meal replacement shake (p)45 f) 4.5 c) 17
pear p) .7 f) .7 c) 25
total.......... p)45.7 f)5.2 c) 42

Meal 2
american cheese 14 grams p)2.5 f)4.5 c)0
bacon round 6 grams p) 10.61 f) 2.93 c).13
wheat bread 1 slice p) 3 f) 1.5 c)12
egg patty 2oz p) 5 f) 9 c) 2
total.....p) 21.1 f) 17.93 c) 14.13

meal 3

tomato p) o f) 0 c) .5
caeser dressing .25 oz p)0 f)3.25 c)1.25
turkey breast 7 slices p)42 f)21 c)0
total..... p)43.5 f)25.25 c)10.75

meal 4
apple.... p).3 f).5 c)21

meal 5
protein bar (oddyssey) p)30 f)9 c)29

meal 6
Designer whey 72 grams p)52.5 f)4.5 c)6
peanut butter 1 tbsp p)4 f)8 c)3
total p)56.5 f)12.5 c)9

Daily totals ..... 1876 calories
197.11 Protein 50%
70.38 Fat 17%
125.88 carb 32%

Output: Tricep

close grip bench 2x90 +bar
skull crusher 2x50 + bar (up 10)
dips 3x25 (broken up sets but pushed them all out)
pulldowns 2x60 (couldnt move 70 with good form add 5)
tricep ext 3x8 25lbs (first time, form practice, go heavier)

Notes:
felt good, hot in gym, need to work more with a spotter so i can pu****, lil shy at this point...

[brakes]

Friday June 29, 2003

have to post diet on monday, all notes left at work

visited new gym, the bally location in northeast philly

new gym new weights bars everything different, tried to use same measures as my workout but seemed bars werent same weights from normal gym location...

PUll ups - wide grip 3x 10 , doing as many without assist, then bump plate when fail occurs till make 10
barbell row - 60 wieght plus bar
pullups - normal grip 3x10 as many till fail then add plates to complete sets
cable row -120 3x8 dropped weight from 130 to work on better form pulling into high chest vs. mid abdominal
military press - 40 plus bar - form good, last few reps notice back really archin...
lateral raise 15 - 3 x 8

[brakes]

sat sun june 28, 29 2003

did nothing rest day and cheat day...

ate well most of the meals, enjoyed a slice of white pizza tomato spinach extra garlic
20 year high skewl reunion, it was nice ate like a hog, chocolate covered strawberrries owned me....liquor is missed in diet, felt good to get a swerve on

sunday took crew of 8 year olds to dave and busters for party had a chicken ceaser, couldnt pick the crust off ate too much ceaser dressing
fell asleep and awoke to fruit loops, feeling decedant... back to it on monday...

[DaRkAnGel]

Originally Posted by brakes

sat sun june 28, 29 2003

did nothing rest day and cheat day...

ate well most of the meals, enjoyed a slice of white pizza tomato spinach extra garlic
20 year high skewl reunion, it was nice ate like a hog, chocolate covered strawberrries owned me....liquor is missed in diet, felt good to get a swerve on

sunday took crew of 8 year olds to dave and busters for party had a chicken ceaser, couldnt pick the crust off ate too much ceaser dressing
fell asleep and awoke to fruit loops, feeling decedant... back to it on monday...

Are you trying to lose weight? Your caloric intake is really low for someone your size that is training that much, unless of course you weigh like 140 pounds or something

[brakes]

well, if your baseing you opinion on the sat/sun its a misrepresentation of what im trying to do... the posts above that give a better example, i figure my bmr to be about 2050, i figure i burn 400-600 calories during my workouts so i shoot for somewhere into the 2250 or at most 400 to break even for the day maybe to lose a bit... i would like to get down my body fat while replaceing with lean mass... ive switched my meals around so my big meal is two away from my workout (normally 6 pm) and i dwindle the carbs into the night... currently i weigh about 182 lbs have less than 18% but dont know how much since last reading guesstimate my lean mass weight (proper term eludes me currently) of about 165, which is where id like to base down at then add from there...thanks for the response, being a newbie to the world of weights I welcome all the input i can get....

[DaRkAnGel]

as someone on the forum recently said, you cant lose weight and gain mass. since you are getting lower calories than you should (in my opinion) for weight lifting it doesn't seem to me that you will lose weight too fast, you definetely wont gain muscle, maybe some heavy cardio would be better for you?

[brakes]

getting lower calories than you should (in my opinion) for weight lifting

in your opinion seeing my specs what would you reccomend, like i said before february, the only thing i knew about weights was 12 oz, pints and the occasional 7 gram.....

[brakes]

monday june 30, 2003

Output:
chest--
power press 2 sets 135lbs (2nd set fail #8, add10)
incline dumbell press-- 2 sets 45lbs (rotation to palm face, hold)
Dips --1x10 1x8 1x6 1x4 1x2 1x1 (need more depth than machine has, not getting enough forward tilt, feel it in triceps too much)
Dumbell PUllovers ---2x55 (felt twinge in stomach, need to focus on form, hips down chest up)
flatflye -- 2 x 30 ( felt good, add5)
cable raise 3x30 (still failin on 30 in mid second set, hold)

Input:

meal #1 395 cals 46.2/p 5.1/f 43.7/c
meal #2 282.67 calories 24.65/p 18.9/f 14.17/c
meal #3 725 calories 71.2/p 26.3/f 47.5/c
meal #4 215 calories 26/p 2/f 25/c
meal #5 290 calories 30/p 9/f 29/c
workout
meal #6 401 calories 61.8/p 5.54/f 28.5/c

daily totals: caloriesMeals Total
2308.67 calories
259.85 protein
66.84 fat
187.87 carbs

notes: must add aditional calories

[brakes]

tuesday july 1, 2003

tempus fugit......

had crazy day today with late appointment, so did work at home with powerblocks, missed the barbellcurl.....

Input:
Meals Total
1673.5 calories
151.73 protein
71.3 fat
150.48 carbs

Output
bicep day 3x8 25
dumbell curl 3x8 25
hammer curl 3x8 25
preacher curl 3x8 20
hybrid curl (arm twist) 3x8 25

Notes - after reading and evaluating my bicep work, i noticed i was guilty of the elbow swing, i made a concerted effort to focus on the elbows staying in and steady and the shoulders pulled back.... wow, had to drop weights, but that dont matter, i got much more of a burn, staying focused on fixed elbows...

[cursor]

How are you feeling now, this far into your new program?