Scott's back again Journal.

[scott1968s]

Long day. Worked to six, took the kids for dinner, got home at 8:00pm, did what needed to be done and then worked out. Completed the entire day long in fitday. first time in a while.

Getting stronger, great motivation. Even dusted off the 44 plates. 1st time in a while I used those.

1x8 Squat w/u, 148
2x8 stiff deadlift 148,148

2x8 flat bench 148, 148 ( changed from I-Bench)
1x8 flat bench flys 40 (changed from incline)

2x8 chins(wd,nu) 27, 27 - tough --that is what it is about, though
2x8 bent rows(wd,nu) 99,99

1x10 shrugs, 165- (went up about 90 pounds since 1/26 w/o)

1x8 Shoulder B-bell press 87
1x8 lat raise 30
1x8 rear delt 20

2x8 b-bell curl 87,87- getting harder, but felt good

2x8 weighted dips 44,44 - (changed from overhead press)

2x10 standing calf raise 148,148

2x8 roll outs(from standing position) - abs still sore from last w/o. very tough

Good workout tonight, Goals: next w/o over weekend probably Sat. to complete the week. Then two more weeks of w/o dropping reps to 5 and adding weight. Wil them seek a new routine....

[gymgirl]

Originally Posted by scott1968s

How do you get your Fitday journal to just state "Fitday" rather than the entire link?

thanks

I'm sorry i missed that Scott, but glad Pierini or someone was able to help you out! your workout looks great, those roll-outs sound tough! Do you have anything in mind after the next two weeks of training are completed?

[scott1968s]

Originally Posted by gymgirl

I'm sorry i missed that Scott, but glad Pierini or someone was able to help you out! your workout looks great, those roll-outs sound tough! Do you have anything in mind after the next two weeks of training are completed?

Thanks anyway, Pierini helped and I appreciate that.

I have a few programs that are three day splits, push/pull/legs. One from an old M&F magazine is was the Hard Rock Challenge in 2003. It takes dedication and tough to miss a w/o on that program because you can't make it up. I will start traveling oftern for business soon, so i am a little reluctant to start that. I may do a modified version.

After doing this w/o I am on. I only do a max of three sets for a body part. I can't see myself doing 9 sets for a body part in one w/o. It will be interesting.

The roll outs are tough. I used to do them on my knees. It was the first time I tried doing them standing. It hurts..but it hurts good. I get stuck half way a few times and really need to pull in.

Thanks for showing interest.....

[scott1968s]

Had a good day at work...wrote an article to be published in the next marketing magazine we send to clients....also took my "team" to lunch to show appreciation for their hard work....this is where daily eating went wrong...

Had a solid breakfast on track... got to the restuarant and ordered a grilled chicken sandwich, the next guy ordered a cheeseburger..... I changed my order as I craved the beef...not the worst thing in the world but the fried did me in and for dinner, 2 lean pockets. Got off track today and wil lprobably not meet my goalof 3000 calories... everything was filling but the calories did not add up...now i am full and can't imagine eatingmuch more at 10 to 10:00pm.

A lesson learned here.....will get back on track tomorrow.

[gymgirl]

Originally Posted by scott1968s

comments appreciated on the meals.

hey scott, sorry i'm playing catch up on journals here tonight! one more thing i went back to look at your food, and i'm no expert but i wanted to say it looks pretty darn good to me. sometimes when i look at people's fitday i can't tell what they are eating with what, and your post broke it all down and it looks like you are getting a good balance of protein/carbs/fat in each meal and snack, and your choices seem to be from good sources! :
don't worry about today, just think of it as your cheat meal/day and like you said you will be back on track tomorrow.

p.s. congrats on getting your article published!

[scott1968s]

Originally Posted by gymgirl

look at your food, and i'm no expert but i wanted to say it looks pretty darn good to me.

Not much in there at this point... I have been writing it down just need to find the time to enter the info.

I almost blew it off tonight but since pierini took the time and effort to assist me. I felt obligated to use it. Thanks again.. Mr. P..

[scott1968s]

End of week 3.... will go into week four and five at 5 reps and will alternate major muscle exercises from week to week.. EG: day 1 front squat, bench day 2 squat and incline bench, day 3 same as dau 1 and so on for the next two weeks.... will check and choose which exercises.

Good w/o some new peaks, had to drop weight on a few exercieses not to sacrafice technic.

1x8 Squat w/u, 160 ( only 7)
2x8 stiff deadlift 160,160

2x8 flat bench 155, 155
1x8 flat bench flys 40- (stay same)

2x8 chins(wd,nu) 29.5, 29.5
2x8 bent rows(wd,nu) 104, 104- may need to drop down did not like form

1x8 shrugs, 175-

1x8 B-bell shoulder press 92 ( 6) should be alright next w/o doing 5 reps 1x8 lat raise 25 - dropped down avoid bad form
1x8 rear delt 15- also dropped down

2x8 b-bell curl 87,87- getting harder, stayed same will go up next week

2x8 weighted dips 44,44 - (changed from overhead press)

2x10 standing calf raise 155,155

2x8 roll outs(from standing position) - only did one set standing... felt like something was going to pop....second set from knees.

[Eric_B]

Hey Scott you've been making really great progress. Hopefully you can find a way to fit in a routine with your busy schedule. Best of luck to ya :

[scott1968s]

Originally Posted by sn0boarder

Hey Scott you've been making really great progress. Hopefully you can find a way to fit in a routine with your busy schedule. Best of luck to ya :

Thanks,

Think I found my routine. Will be posting with goals shortly.

[scott1968s]

Good weekend, ate a lot today met goal of 3000 cals. Need to tweek a bit 50% is carbs.. Not much in the line of cadio, so I would like to lower carbs and add more protein..

Tomorrow drop reps to 5 and add weight, also alternate major muscle group exercises for the next two weeks.. Foud a new routine to start after the two week period is up. It is a three day push/pull/legs split.

May be tough making the transition going full body work out doing a max of 3-4 sets per body part per workout to potentially 7-9 sets per body part per work out in the new split. It does turn out to be the same by the end of the week... W/o to follow....

[gcs118]

I just came across your journal, and in a matter of a few weeks your main lifts are up 50-60 lbs. That's awesome, even if you started light and easy, 50-60 lb increases are great. You mentioned sometimes it's difficult to find the energy to work out, but I think as your numbers get higher you'll be more and more eager to continue pushing the limits. You've been doing good so far.

[scott1968s]

Originally Posted by gcs118

I just came across your journal, and in a matter of a few weeks your main lifts are up 50-60 lbs. That's awesome, even if you started light and easy, 50-60 lb increases are great. You mentioned sometimes it's difficult to find the energy to work out, but I think as your numbers get higher you'll be more and more eager to continue pushing the limits. You've been doing good so far.

Thanks for the word of encouragement.. I agree.. i always say, "seeing results is the largest motivating factor".

I've always worked out and at 38 y/o look back ten years ago when i weighed.. about 160, and benched 275..those days are gone.. but I have made good progress at this point. I am at another point in my life, a wfie, two children and serious work responsibilities. I am pleased with the progress so far. Now I just need the mirror to agree..LOL.

thanks again.

[scott1968s]

Good overall day today.. good mood, not tired. Start 5 reps this week... new weight in most caterogies.. Big eat day ... 3500calories.. felt like i was going to explode during dinner.

Felt a pull, pop and burn in may abs as I was gearing up to lift the weight off the rack for my 1st set of bench...hopefully just a pull. The burn sensation was pretty scary.... rested a few minutes and completed workout with out incident. However, stayed away from abs. It may be those torturous roll outs. Will take off an extra day... can use the extra time in at work anyway..

1x5 Squat w/u, 160
2x5 stiff deadlift 160,160

1x5 flat bench 160, 160 - felt pain prior to 1st set.....
1x5 flat bench flys 40- (stay same)

2x5 weighted chins(wd,nu) 32, 32
2x5 bent rows(wd,nu) 104, 104- good form today

1x8 shrugs, 182- stayed at 8 reps

1x5 B-bell shoulder press 92
1x8 lat raise 25 - stayed at 8
1x8 rear delt 15- also stayed at 8

2x5 b-bell curl 89,89-

2x8 weighted dips 44,44 - stayed at 8

2x8 standing calf raise 160,160 stayed at 8

2x8 roll outs (from standing position) Avoided abs due to pain.

Will take an extra day off and consider going a bit lighter next w/o will be alternating todays exercises with front squats, incline bench, rows insted of lat raise,close grip bench instead of dips.

[.V.]

Just peeking into your journal. Progress looks good. I hope that burning sensation was just a temporary warning and not an injury. Be careful.

An extra day off can be a good thing.

[scott1968s]

Mood: felt good ... no pain in abdominal area. Did skip abs, started to do crunches and felt a little strain. Will lay off abs for while....let area heal...

Diet: did not log meals last two days prior to today.. Probable under-eat. Had colleauges in from Toronto. Eat out a few meals. Kept it clean. One day had a pork sandwich at a snooty restaurant... It tasted like liver, don't know what they put in it had a wierd dressing.

Ate fairly clean today. Did not reach goal of 3000 calories... ate on the run a lot. Will need to fix this.

W/O: Felt stong, changes w/o up a bit and will alternate some exercises from day to day over the next two weeks of this program.


1x5 front Squat w/u, 111- (change), lower weight, felt good.
2x5 stiff deadlift 165,165

1x5 incline bench 133, 133 - felt good, last w/o felt paid in abs (change)
1x5 incline bench flys 35- (change)

2x5 weighted chins(wd,nu) 35.5,35.5
2x5 bent rows(wd,nu) 109, 109- good form today

1x10 shrugs, 187- increased reps - felt good

1x5 B-bell shoulder press 94
1x8 upright row, 55 - (change)
1x8 rear delt 15- stayed at 8

1x8 alt. dumbell curl 30 (change)
1x8 rev. curl 55 (change)

2x8 close grip bench 89,89 - (change)

2x8 standing calf raise 177,177 stayed at 8

2x8 roll outs (from standing position) Avoided abs due to pain.

Heavier lifts to 5, stayed a 8 reps for lighter lifts. Next w.o over the weekend. Will go back to original w/o.