Mike and Paula's Journal of Life, Love and Ever-Changing Goals

[blu2xtreme]

The big question....are you doing Jan Tana, Dream Tan or both? ;)


Baldie

Whichever is more fun to put on ;)

He will make it to the stage next year !

[gman]

I am planning on doing natural tan...all over! ;)

[gman]

leg day...I like this Max OT...I pushed myself to go heavier. THe calf raises were too easy the first set, but I havent done them in forever.

Calf raises on leg press, no sled weight counted:
Warm up sets: 12/180 10/180
Acclimation sets: 4/270 2/360
Working sets: 10/450 7/540 6/540

Seated calfs, no machine weight, working sets: 4/140 4/140

Squats:
Warmup sets: 12/135 10/135
Acclimation sets: 3/185 1/225
Working sets: 6/245 5/250 5/250

SLDL bb, working sets, using versa grips: 8/245 (too light), 5/275 5/275

i love this style...I can easily see 305 squats in the not too distant future

[Down4whatever]

Whichever is more fun to put on ;)

TMI :hypno:


He will make it to the stage next year !

That's what I'm talkin' about! :yep:


I am planning on doing natural tan...all over! ;)

Uuuhhhh hhhhemmm.......TMI :D


leg day...I like this Max OT...I pushed myself to go heavier. THe calf raises were too easy the first set, but I havent done them in forever.

Calf raises on leg press, no sled weight counted:
Warm up sets: 12/180 10/180
Acclimation sets: 4/270 2/360
Working sets: 10/450 7/540 6/540

Seated calfs, no machine weight, working sets: 4/140 4/140

Squats:
Warmup sets: 12/135 10/135
Acclimation sets: 3/185 1/225
Working sets: 6/245 5/250 5/250

SLDL bb, working sets, using versa grips: 8/245 (too light), 5/275 5/275

i love this style...I can easily see 305 squats in the not too distant future

Looks great Mike, I know you have way more than 305 in those legs. It's all about progression and progressive overload. I never thought in my wildest dreams I'd be repping 350, but patience and time, patience and time......oh and a shit-load of intensity. I see 405 in your not to distant future :shake: :bowdown:

[gman]

Thanks Matt. I really think I have underutilized my muscle for quite a while. This is going to be a real eye opener.

My hams are already feeling a little sore, and I just worked out. I am not sure I have tried 275 on those before.

[gman]

16 minutes on stairstepper, level 12, average heart rate 149

[gman]

Chest

BB bench press

Warmups: 12/95 10/135
Acclimation: 3/185 1/205
Working: 3/225 4/215 5/210

Incline bench (why am I so damn weak on these?)

Working: 4/165 5/155 4/155

Weighted dips:
Working: 6/45 7/45 ( will up weight next time)

[blu2xtreme]

Good workout ...I hate my off days I can't wait until tomorrow to train !

[bigdaddyd]

nice chest work G

[Asmolenski]

Chest

Incline bench (why am I so damn weak on these?)

Working: 4/165 5/155 4/155



You just haven't been training the upper pecs and front delts very much in the past - it takes time to build up new muscle groups. Try doing the inclines before your flat bench every other workout. Inclines use a lot of front delts so if you are weak in the delts you will also suffer on the inclines. Go back to the old school standing barbell press and when you are pushing up 135 to 185 for good reps your inclines will explode.

Dr Smo

[gman]

Thanks, Allen. I will be doing some heavier bb shoulder presses in this Max OT program, so I think the front delts will get a lot stronger too!

[gman]

two tires 359
alignment 79
rear brakes 109

$547 (almost twice what I paid for my first car)

[Mac]

Two tires for $359, are they made of gold? I got four tires and a free alignment for that much.

[gman]

Two tires for $359, are they made of gold? I got four tires and a free alignment for that much.

SAAB = expensive

The car is old, but cheaper than a new one I guess.

[gman]

My hams are really starting to get sore from that short Max OT training session yesterday. Ouch

[Down4whatever]

Are you getting ready for some kind of trip or something? :D :D

Man, I thought I paid alot for tires......you know you can buy whatever brand you want, right?

[freebirdmac]

Are you getting ready for some kind of trip or something? :D :D

Man, I thought I paid alot for tires......you know you can buy whatever brand you want, right?

No kidding! BJ's or Costco dude!

[gman]

No kidding! BJ's or Costco dude!

have to buy performance tires, automatically almost doubles the price

looks like I could have gotten them for about $300 at sam's though.

[Mac]

My hams are really starting to get sore from that short Max OT training session yesterday. Ouch

Sounds like a SAAB story.

And you said you never get sore. Guess you cannot make that claim now.
:no:

[old-time-lifter]

Sounds like a SAAB story.

And you said you never get sore. Guess you cannot make that claim now.
:no:

Is it a Saab story or a Sob story? ;)

[gman]

It's a sob story about a Saab!

[gman]

Back day

Wide front lat pulldowns:
warmup: 10/50 10/90
acclimation: 3/140 1/160
working: 5/200 4/200 4/200

BB rows: 5/225 6/225 5/230

BB shrugs: 7/315 5/315

16 minutes on stairstepper. average heart rate 147. had it in the upper 150's to 160 for much of the time

[gman]

Up 2 lbs since Monday morning. 202.2 then, 204.2 now. diet spot on. doing cardio is a great way to gain weight! lol

[blu2xtreme]

Up 2 lbs since Monday morning. 202.2 then, 204.2 now. diet spot on. doing cardio is a great way to gain weight! lol

We just need to keep it steady ...I am concentrating more the Max -OT and keep the diet in check !

[Mac]

Up 2 lbs since Monday morning. 202.2 then, 204.2 now. diet spot on. doing cardio is a great way to gain weight! lol


See that MaxOT is working. You put on 2lbs of muscle in just a few days.

[gman]

We just need to keep it steady ...I am concentrating more the Max -OT and keep the diet in check !

I would love to if I had pants that fit...once they fit better I can concentrate totally on max OT


See that MaxOT is working. You put on 2lbs of muscle in just a few days.

Funny....very funny

Will test your theory out over the next few weeks. If I gain weight and my waist size stays the same, I will know you were right!

[gman]

Food today...if I am up tomorrow I will be extremely irritated

1 scoop whey, 1 scoop of NO shotgun (200 cal)
4 eggs, 1 slice of high fiber bread (380)
Big 100 protein bar (400)
1 scoop of whey, 1/4 cup of low fat cottage cheese, 1 tbsp of pb, 1 cup of 60 cal almond milk, squirt of whipped cream (350)
Will eat tilapia stir fry for dinner (350)
then later will have the same smoothie as above, minus the peanut butter. (250)

will end up at 1930 or so for the day.

[blu2xtreme]

Food today...if I am up tomorrow I will be extremely irritated

will end up at 1930 or so for the day.

If you get irritated over it ...I will be more irritated ...which is worse:dunno:

[gman]

I will not talk about it either way tomorrow. :)

[gman]

Stayed up late and then overslept, missing my usual shoulder day.

I will go after work instead, should not be a problem.

[gman]

Shoulder day

Standing bb press:
Warmup sets: 12/65 12/65
Acclimation sets: 4/95 1/115
Working sets: 6/140 4/140 3/140

Hammer grip laterals:
Working sets: 8/30 6/35 6/35

Reverse flys bentover:
Working sets: 7/65 6/70's

[blu2xtreme]

Stayed up late and then overslept, missing my usual shoulder day.

I will go after work instead, should not be a problem.

Sorry that I keep you up so late every night ...I seem to be getting more sleep then you :confused:
It will be great when we are living in the same time zone !


Shoulder day

Standing bb press:
Warmup sets: 12/65 12/65
Acclimation sets: 4/95 1/115
Working sets: 6/140 4/140 3/140

Hammer grip laterals:
Working sets: 8/30 6/35 6/35

Reverse flys bentover:
Working sets: 7/65 6/70's

I am glad you got your shoulder workout in ...keep those shoulders growing :drool:

[gman]

Really want big shoulders so I will keep hitting them hard

happy today. I have been at 201.4 two straight mornings so I think it's a good sign!

I might be under 200 for pittsburgh :)

[blu2xtreme]

Good Morning Coach
Have a great day
See you in 5 days ...it will be the best road trip ever !

[gman]

Good Morning Coach
Have a great day
See you in 5 days ...it will be the best road trip ever !

I can't wait to hit the Nationals with you and then go hiking on Monday in the Blue Ridge Mountains.

[gman]

leg day.

Calf raises on leg press:
Warm ups 12/180 12/180
Acclimation sets: 3/360 2/450
Working sets: 8/590 5/630 4/630 (upped the weight this week)

Seated calf raises:
6/140 4/140 (got one set of 6 this week, two sets of 4 last week)

Squats:
warm ups: 10/135 8/135
acclimation: 3/185 2/225
working sets: 6/250 6/250 6/250 (did all 3 sets for 6...last week only did 2 sets of 5 at 250 and one set of 6 at 245)

Stiff leg deads with straps: 6/275 6/275 6/275 (again, the improvement was that I could do all 3 sets at 6 reps. next week will up the weight and see what happens)

[gman]

Paula and I, being geeks, are planning to go see the International Punkin Chunkin Competition in Delaware this November. There are differing categories of propulsion systems, catapult, air cannon etc, and the shoot the pumpkins for distance.

Paula is interested in watching the air cannon called the Big Ten Inch. ;)

[gman]

http://www.punkinchunkin.com/

here is the cannon

http://www.punkinchunkin.com/images/galleries/2009/alex/images/IMG_3812_jpg.jpg

[blu2xtreme]

Paula and I, being geeks, are planning to go see the International Punkin Chunkin Competition in Delaware this November. There are differing categories of propulsion systems, catapult, air cannon etc, and the shoot the pumpkins for distance.

Paula is interested in watching the air cannon called the Big Ten Inch. ;)

We are geeks ... but at least we are cute...fit geeks:D

Anything called the Big Ten Inch has to be interesting !

[gman]

Chest day, improved over last week:

BB bench
Warmups: 12/95 10/135
Acclimation: 3/185 1/205
Working: 4/225 (cheated bad to get 4th), 5/215 pretty easy, 4/215 (about died to get 4th, had it resting on chest for a minute and then heaved it to save myself)

Incline bb: 4/165 5/160 3/160 (rough)

Weighted dips: 5/80 5/80

[bigdaddyd]

nice work G.

[gman]

Thanks, D!

I did a good back workout today. Went up in weight on the rows and shrugs, stayed the same weight on lat pulls though

Lat pulldowns:
Warmups: 12/60 10/90
Acclimation: 3/140 2/160
Working: 5/200 5/200 4/200

Bentover rows:
working: 6/230 6/230 6/230 (will up to 235 next week)

Shrugs: 4/325 5/325

[gman]

A little down in the dumps today as I am up 5 lbs since Sunday. Water or not it's still a pisser. 206 this morning!

[Down4whatever]

A little down in the dumps today as I am up 5 lbs since Sunday. Water or not it's still a pisser. 206 this morning!

Wish I could cheer you up, Mike :hypno:

How do you feel? Bloated? How's the meal plan been lately?

Do you think the new program is already giving results?

[gman]

Do not feel bloated. Had one pretty bad meal on Sunday (2 brats on buns, baked beans and salad)

I would be shocked if I have put on muscle in just one week!

[Mac]

Formestane knocks that shit out of me. I will piss like a race horse as the lower Estrogen levels causes less water retention.

My guess is higher E levels from an increased T response to the new training protocols. Aromatase is loving that extra T and converting to you know what. :dunno:

Mike, have you been feeling extra weepy and wanting to watch LifeTime network or want to cry during a recent movie?

[gman]

I always have been emotional. No worse lately than before. I was hoping to be under 200 for Pittsburgh, but that's not gonna happen! Not the end of the world though

[Mac]

I always have been emotional. No worse lately than before. I was hoping to be under 200 for Pittsburgh, but that's not gonna happen! Not the end of the world though

It's certainly not the end of the world. You can't gain 5lbs of fat in a such a short period of time.

[gman]

shoulder day, some improvement over last week, but going up in shoulders even a little is tough!

BB shoulder press
warmups: 12/65 12/95
acclimation: 3/115 2/125
working: 5/140 5/140 4/140

Hammer grip lateral raises
working: 5/35 6/35 6/35

Reverse flys
working: 5/70 6/70

[blu2xtreme]

I am glad you did shoulders this morning now I don't have to do them in Pittsburgh:D

See you tomorrow morning ...the next 36 hours will be long but well worth it !

[bigdaddyd]

nice work G. I LOVE working shoulders now

[Down4whatever]

Hey bro! Training looks awesome. What are u training saturday? I'll prob do a full body sesh.

We're on the road right now--actually in Missouri. Give us a shout when you get to the hotel tomorrow.

[gman]

Hey bro! Training looks awesome. What are u training saturday? I'll prob do a full body sesh.

We're on the road right now--actually in Missouri. Give us a shout when you get to the hotel tomorrow.

Either legs or chest on tap for Saturday. Legs is next in line, but I might do chest anyway.

will call when we get in. Hopefully we can make it to the show in time to see some of the over 40 bodybuilders, including Baldie. I am guessing 5 pm is when we will get in.


nice work G. I LOVE working shoulders now

Me too, D! Need to get them bigger so my waist looks smaller!

[bigdaddyd]

That is exactly why I love them G. They make me gut look smaller!!

[Asmolenski]

Give me a call some time Mike - we need to catch up.

Dr Smo

[gman]

Had a great time in Pittsburgh catching up with old friends and watching some great action on stage. Now it's back to work...while in Pittsburgh, Matt, Paula and I went to the gym while Matt's girlfriend Michelle went for a long walk. We worked on legs and it was a good day, this was Saturday.

I will no longer put up my warm up and acclimation sets

Squats: 6/255 6/255 6/255
SLDL: 6/280 6/280 5/280
Standing calf: 5/360 6/360
Seated calf, no machine weight: 8/70 6/80
then we did a sled push on the carpet, about 25-30 ft with 2 plates on the sled, then with 4 plates on the sled. Up and back

Last night, Paula and I went to Brute Strength and worked chest. What a shitty night for me, lower weights and less reps on both flat and incline bench. Weighted dips were good.

Flat bench: 2/225 3/215 2/215
Incline bench: 4/160 5/155 4/155
dips: 5/80 6/80

This morning I did back

Lat pull: 6/200 5/200 6/200
Bentover bb row: 5/235 6/235 6/235
Shrugs: 5/335 4/335

[AnglicanBeachParty]

It was nice to see you guys in Pittsburgh, and to share a meal!

Sorry I couldn't join you all for the Saturday AM workout.

[gman]

It was nice to see you guys in Pittsburgh, and to share a meal!

Sorry I couldn't join you all for the Saturday AM workout.

Nice seeing you guys too. Next year if you come, bring your workout clothes!

[gman]

Finally got the courage to weigh this morning. Haven't been overeating much, just not tracking things real well. But it's all good. I am at 205.4 which is about what I have been for the past 2-3 months. My body loves staying 205 for some reason. It is really tough to decide whether to kill myself to get to 185, or eat pretty much what I want and stay at 205

[GirlyMuscle]

How do you feel at 205? How do you feel you look at 205? If the answer is good, then hang out there for awhile and enjoy life. :)

[BEAST MODE]

I agree...if you're comfortable there, just maintain for a while.

[Mac]

Go for 225 and kill yourself next year to make 185.

[BEAST MODE]

Oh, Mike I was gonna fill you in just in case you haven't been following my journal, but I have finally decided on my first show. NPC Southern Indiana next April. Can't wait!!!

[Down4whatever]

How do you feel at 205? How do you feel you look at 205? If the answer is good, then hang out there for awhile and enjoy life. :)


I agree...if you're comfortable there, just maintain for a while.

^^These. Mike, just focus on maintenance calories and the fat will come off slowly but surely. Maybe it's a good time to try a new type of diet :dunno:


Oh, Mike I was gonna fill you in just in case you haven't been following my journal, but I have finally decided on my first show. NPC Southern Indiana next April. Can't wait!!!

Nice! Kill it Rich!

[BEAST MODE]

^^These. Mike, just focus on maintenance calories and the fat will come off slowly but surely. Maybe it's a good time to try a new type of diet :dunno:



Nice! Kill it Rich!

Oh I intend to man! Having a show to focus on has completely changed my mentality towards training. My desire and motivation is higher than ever!

[gman]

How do you feel at 205? How do you feel you look at 205? If the answer is good, then hang out there for awhile and enjoy life. :)

I feel ok, but don't like the way I look much. Would love to have even a hint of a v-taper! Also still wonder if my elevated bp could be helped by losing a little weight.


I agree...if you're comfortable there, just maintain for a while.

Comfortable, but not happy with it.



Go for 225 and kill yourself next year to make 185.

Did that once, and it wasn't fun! I was hoping to get to 185 and not have to kill myself to get to 160 for my show! Not really grooving on having to lose 40-50 lbs just to compete, which is where I am right now at 205


Oh, Mike I was gonna fill you in just in case you haven't been following my journal, but I have finally decided on my first show. NPC Southern Indiana next April. Can't wait!!!

That's awesome Rich...when exactly is that show, if it is at end of April maybe I can consider doing it with you. Paula will kick my ass on the diet!


^^These. Mike, just focus on maintenance calories and the fat will come off slowly but surely. Maybe it's a good time to try a new type of diet :dunno:

I am actually eating a little different lately and adding in some health carbs (sweet potato, ezekiel bread, etc). I am definitely adding fruit and veggies back in too.

[BEAST MODE]

I don't have the exact date yet because NPC hasn't published them for 2011, but the past few years it's been the middle weekend in April. So I'm thinking it'll be April 16. The venue is only 20 minutes from my parents' house, so that'll be nice. And if I do a 16 week prep, that means I can wait until right after Christmas to start.

[gman]

I don't have the exact date yet because NPC hasn't published them for 2011, but the past few years it's been the middle weekend in April. So I'm thinking it'll be April 16. The venue is only 20 minutes from my parents' house, so that'll be nice. And if I do a 16 week prep, that means I can wait until right after Christmas to start.

that's great! I won't be able to do that one. will probably do the May show here in Norfolk!

Cool that you don't have to cut until after Thanksgiving and Christmas

[AnglicanBeachParty]

Nice seeing you guys too. Next year if you come, bring your workout clothes!

Oh, I had my workout clothes ... the key will be coming without my high-maintenance daughter! LOL.

[Baldiewonkanobi]

I missed out on the dining, walking and training with you and the gang. My head was burried deep up my arse for 3 days.

Next year I will be even worse. Sadly.

Baldie

[Mac]

Did that once, and it wasn't fun! I was hoping to get to 185 and not have to kill myself to get to 160 for my show! Not really grooving on having to lose 40-50 lbs just to compete, which is where I am right now at 205



I was joking about bulking up to 225. You don't want to have to lose so much weight for a show, as you will end up shrinking muscle too.

You think you'll compete at 160? I thought you calculated your LBM at 165 and with 4% BF, maybe 172 at contest time.

[BEAST MODE]

Mike what time frame do you have in mind for your show next year?

[BEAST MODE]

Oh another question I had for you bro...those Emerald Nuts in the new flavor you were talking about, what was that flavor again? I have been looking everywhere but I forgot what I'm looking for now.

[blu2xtreme]

Oh another question I had for you bro...those Emerald Nuts in the new flavor you were talking about, what was that flavor again? I have been looking everywhere but I forgot what I'm looking for now.

Cinnamon flavor ...they are to damn good
I might have to forbid them from our place, both Mike and I like them a little to much!!

Hey are you still coming Columbus weekend ... we will have a little bigger place by then so don't worry we will find room:)

[BEAST MODE]

Well I'll tell you what Ms. Paula...if you guys have excess that you're looking to get rid of, you can send them back w/ me and I will be happy to dispose of them for you!

I will be there Columbus weekend. I'm just trying to find the right deal on airfare right now. I can't wait!

[blu2xtreme]

Well I'll tell you what Ms. Paula...if you guys have excess that you're looking to get rid of, you can send them back w/ me and I will be happy to dispose of them for you!

I will be there Columbus weekend. I'm just trying to find the right deal on airfare right now. I can't wait!

If you don't find the cinnamon almonds we will send some home with you :)
You may be our first house guest ...I am so excited too!

[gman]

Oh another question I had for you bro...those Emerald Nuts in the new flavor you were talking about, what was that flavor again? I have been looking everywhere but I forgot what I'm looking for now.

they sell them at Kroger...not sure what the equivalent of Kroger is out your way. Haven't seen them anywhere else


Well I'll tell you what Ms. Paula...if you guys have excess that you're looking to get rid of, you can send them back w/ me and I will be happy to dispose of them for you!

I will be there Columbus weekend. I'm just trying to find the right deal on airfare right now. I can't wait!

Can't wait to train, eat and drink with you that weekend!


If you don't find the cinnamon almonds we will send some home with you :)
You may be our first house guest ...I am so excited too!

I am excited to have Rich as our first guest too!

[BEAST MODE]

We don't have Kroger here...there are some in southern Missouri. We just have Schnuck's here.

I doubt I partake in any adult beverages Columbus weekend, but I will have a good cheat or 2 for sure. I'm so focused on my show, I don't want to fuck anything up getting ready for it. Basically, my prep has already started. There's just a 12 week bulk in the middle part.

[gman]

My schedule was a little thrown off last week as Paula came to town and we did a lot of stuff like picking up her daughter in Delaware, spending time meeting my family, and going to Busch Gardens. I think the 4 days off was well worth it, both mentally and physically. I am not as sore in my elbows and shoulders. Today I did shoulders, which is what I normally do on Thursdays. I will just work through my rotation as usual and catch back up...

My strength was up today from the layoff I think!

Standing bb press, working sets: 7/140 4/145 3/145
Hammer grip lateral raises: 5/40 6/40 5/40
Reverse bentover fly: 6/70 7/70

[Down4whatever]

My schedule was a little thrown off last week as Paula came to town and we did a lot of stuff like picking up her daughter in Delaware, spending time meeting my family, and going to Busch Gardens. I think the 4 days off was well worth it, both mentally and physically. I am not as sore in my elbows and shoulders. Today I did shoulders, which is what I normally do on Thursdays. I will just work through my rotation as usual and catch back up...

My strength was up today from the layoff I think!

Standing bb press, working sets: 7/140 4/145 3/145
Hammer grip lateral raises: 5/40 6/40 5/40
Reverse bentover fly: 6/70 7/70

Kick ass you guys had a great time! Glad to hear it. CRappy that it had to end though. We enjoyed our short time with you guys in Pittsburgh. :yep:

BB press looking awesome.....why the 7 reps on first set? I thought it was 3 sets of 6...

[gman]

Kick ass you guys had a great time! Glad to hear it. CRappy that it had to end though. We enjoyed our short time with you guys in Pittsburgh. :yep:

BB press looking awesome.....why the 7 reps on first set? I thought it was 3 sets of 6...

we had fun too.

supposedly when you can get 3 sets of 6, you move up in the smallest increment possible and try to work back up to 3 sets of 6.

Last time I did shoulders, I couldn't even do one set of 6 at 140, and I did more than 6 this time on the first set, so I immediately moved the weight up. Amazing how much 5 lbs weakened me!

[gman]

did arm training today for the first time in 3 weeks!

EZ Bar standing curls: 4/125 5/125 4/125
Incline db curls, both arms at once: 5/40 5/40

Overhead tricep rope extension: 6/170 6/170 6/170
straight bar pushdowns: 7/170 6/180

[BEAST MODE]

Mike...very important question for you regarding Columbus weekend...do you have a grill I can use?

[gman]

Mike...very important question for you regarding Columbus weekend...do you have a grill I can use?

we can't have gas grills, but I will make sure by then that I have a charcoal one we can fire up. We have to keep it away from the building while cooking, but that should not be a problem.

We also have a Foreman if that would work.

[BEAST MODE]

Whatever it takes man. I jsut want to make sure my diet is on track. I'm not fucking around getting ready for this show.

[gman]

Whatever it takes man. I jsut want to make sure my diet is on track. I'm not fucking around getting ready for this show.

We need to talk, maybe I can tag along on your diet with you. I need a plan!

[BEAST MODE]

Sure! If you want to chat one evening, we can definitely do that!

[gman]

after an unintended day off due to sleeping late (which i never used to have a problem with), I did legs this morning

I had not worked legs since the Saturday I was in Pittsburgh, but I still managed to increase in weight in both exercises:

Squats, 3 warmup sets, 2 acclimation sets, and working sets of

6/255 6/255 ( both up 5 lbs) and then 6/260

SLDL: 6/280 6/280 6/280 (up 5 lbs from previous leg day)

So I went up 10lbs in squats and 5 lbs in SLDL, and did 6 reps in all sets, so I will be increasing the weight again next leg day!

[BEAST MODE]

Good to see the weights going up bro!

[blu2xtreme]

Great leg workout and I take full blame for you sleeping in ...we stay up to late talking. It should all be easier soon, then we both can kick butt on our diets and workouts!

[gman]

I really need to be on a "diet", even if it's not a cutting diet, all the time...here is my food yesterday. I need to eat a specific plan to avoid days like this:

Meal 1: 5 eggs, 1 slice of Ezekiel bread, small handful of shredded cheese on the eggs, and a pat of butter on the bread

Meal 2: trioplex protein bar

Meal 3: Small Schlotsky's meal deal, pastrami and corned beef with cheese, jalapeno chips, and diet coke

Meal 4: trioplex protein bar

Meal 5: VPX protein drink with 40g of protein, who knows the carbs?

Meal 6: bowl of fiber 1 cereal with cup of unsweetened almond milk

Meal 7: 6 oz of London Broil from crock pot with tomatoes and golden mushroom soup as a gravy

Meal 8: protein shake, 1 scoop whey, 1/2 cup low fat cottage cheese, 1/2 cup frozen pineapple, 1 cup of coconut milk

Also had 3 rice cakes at various times during day

I shudder to think of the calories I had yesterday. I look and see 3 days of food in one day

My pants barely buttoned today. I think I am going to write up a diet with a small amount of healthy carbs, lots of protein, and moderate fat, and just go on it at a maintenance level of calories.

[BEAST MODE]

Mike PM me or email me if you wanna talk about some potential diet ideas.

[gman]

Great leg workout and I take full blame for you sleeping in ...we stay up to late talking. It should all be easier soon, then we both can kick butt on our diets and workouts!

I was only up to 1130 the night before I slept in, but I know it will be easier soon!


Good to see the weights going up bro!

I enjoy getting stronger for sure. Hope it wasn't just because I ate 5000 calories yesterday!

[gman]

I actually guesstimated on my calories for yesterday and got 3400.

Not even that bad, but it sure looked that way reading the meals

[gman]

another horrible chest day, Max OT not working

flat bench: 3/215 4/210 2/210

incline bench: 6/155 5/160 4/160

[Mac]

another horrible chest day, Max OT not working


So it would seem, low volume doesn't work for you either. I would wither away on your recent chest workouts.

[gman]

low volume is working on leg and back days though!

[BEAST MODE]

I hate low volume! It is very similar to lifting light weight for me. I hate it that much.

[blu2xtreme]

I love Max - OT ...lots !!!

Your use to doing morning workouts and never doing weekends
give yourself time to adjust :)
Plus your sleep schedule sucks lately :D

[gman]

I hate low volume! It is very similar to lifting light weight for me. I hate it that much.

I actually like it a lot except chest day. i thought doing low volume, I would get stronger, but I am actually getting weaker. A lot of it may have to do with me unlearning the proper way to bench which I was taught at Brute Strength a few weeks back. My leg days, I have steadily been increasing in poundage, as I have on back days.


I love Max - OT ...lots !!!

Your use to doing morning workouts and never doing weekends
give yourself time to adjust :)
Plus your sleep schedule sucks lately :D

What? I slept from 3-7:30 am, isnt that enough sleep! I was so wound up from the stupid Anderson Silva fight where he got his ass kicked and still won by submitting Chael Sonnen, that I couldn't sleep!

[gman]

I weighed today for the first time in about 2 weeks. I have not been tracking my food well, doing any cardio, and have missed probably 4-5 workout sessions

that being said, I weighed 204.0, about the same as I have weighed for the past 2-3 months. I guess my body just likes this weight! If I train and eat right or train sporadically and eat less strict, it seems to make no difference. I had expected to be 210 or more based on past experience!

[joedemarco]

I weighed today for the first time in about 2 weeks. I have not been tracking my food well, doing any cardio, and have missed probably 4-5 workout sessions

that being said, I weighed 204.0, about the same as I have weighed for the past 2-3 months. I guess my body just likes this weight! If I train and eat right or train sporadically and eat less strict, it seems to make no difference. I had expected to be 210 or more based on past experience!

That's great you are maintaining the same bodyweight. You probably have more muscle then you used to and therefore have a higher metabolic rate. You burn calories more efficiently then you use to. That's awesome.

[gman]

That's great you are maintaining the same bodyweight. You probably have more muscle then you used to and therefore have a higher metabolic rate. You burn calories more efficiently then you use to. That's awesome.

Thanks, Joe. I hope you are right! I do like the fact that I have stayed the same for a while like this. I always had trouble before, I either gained quickly or lost slowly, never was in stasis at all!

[gman]

Had a good back session, short and sweet. I went to Brute Strength ( I had been doing back days at the Y in order to see my friend Eric, who has helped me through the past year or two, and who always has an hour to kill between clients

Pullups 10 7 7

Seated row, neutral grip medium width bar: 7/204 6/216 6/216

bentover bb row: 3 sets of 4 at 240.

Stupid Mike story, thought I had 235 on the bar, was pissed that I could only do 4 reps since I did 6 last workout. When I was reracking, I found out I had 2 45's and a 10 on one side, 2 45's and a 5 on the other...dumbass!!!

[AnglicanBeachParty]

I weighed today for the first time in about 2 weeks. I have not been tracking my food well, doing any cardio, and have missed probably 4-5 workout sessions

that being said, I weighed 204.0, about the same as I have weighed for the past 2-3 months. I guess my body just likes this weight! If I train and eat right or train sporadically and eat less strict, it seems to make no difference. I had expected to be 210 or more based on past experience!

I was 202 today. Heaviest I've ever been. :hypno:

[blu2xtreme]

I think it's a cute Mike story :)

I have been hanging at 135 for months now ....even with the traveling and fun:)
So once the party ends we should both go down a little!

[GirlyMuscle]

You both look great at the weights you are at. Just enjoy life for now. Train for fun. Eat good cause it's what you do. But don't stres over it.

[gman]

I think it's a cute Mike story :)

I have been hanging at 135 for months now ....even with the traveling and fun:)
So once the party ends we should both go down a little!

No doubt we will...we will have a great routine and be a lot more consistent.

I can't remember the last time I did cardio!

[gman]

You both look great at the weights you are at. Just enjoy life for now. Train for fun. Eat good cause it's what you do. But don't stres over it.

Thanks, Erin. I would like to be 10-15 lbs lighter around the middle, but that's not much to lose should I decide I really really need to!

I am enjoying not killing myself doing cardio and eating chicken and broccoli every meal!!

[blu2xtreme]

We will be doing lots of cardio soon !!!

How come I am still eating tuna and mustard for dinner :dunno:

[gman]

I was 202 today. Heaviest I've ever been. :hypno:

I was up to 242 at one point!!!! :eek

I do ok at 195 or so, so I am not too disgusted.

[gman]

shoulders tonight, couldn't get in the power rack so I used db for shoulder presses

DB shoulder presses: 7/65 6/65 5/65

Hammer grip laterals: 7/35 6/35 7/35

Bentover reverse flys: 7/70 6/70 7/70

[blu2xtreme]

Good job getting a workout in tonight ...I know your pretty busy right now too plus our focus is a little off at the moment!

[gman]

Good job getting a workout in tonight ...I know your pretty busy right now too plus our focus is a little off at the moment!

Thanks, Paula Ann

I seem to be going to an every other day schedule lately but today I am
lifting in just a few minutes

[gman]

Arm Day

EZ Bar: 6/125 5/130 6/130
Standing db curls, both arms at once: 5/50 4/50

overhead rope extensions: 6/180 5/170 6/170 6/170
flat bar pressdowns: 7/180 6/180

[BEAST MODE]

130 on ez's? Really? Man, I suck at curling.

[gman]

130 on ez's? Really? Man, I suck at curling.

Employed a slight amount of sway, but not much!

Maybe I calculated wrong because I am not sure how much an EZ-Bar weighs, but I had 2 25's and a 2 1/2 on each side, so without the bar I had 105

[BEAST MODE]

Yeah I suck at curling...

[Mac]

Employed a slight amount of sway, but not much!

Maybe I calculated wrong because I am not sure how much an EZ-Bar weighs, but I had 2 25's and a 2 1/2 on each side, so without the bar I had 105

An EZ Bar is 15lbs. unless it's one of the longer ones, which are 25

[gman]

An EZ Bar is 15lbs. unless it's one of the longer ones, which are 25

Thanks, Mac!

Damn, there goes my ego :p

[BEAST MODE]

I have really been focusing on slowing my reps down and not cheating at all until the last 2-3 reps just to force them. Like my heaviest set of bb curls this week was 105. You're just a beast Mike. Stop showing me up!

[gman]

leg day

squats: 5/270 5/270 4/270

sldl: 5/285 4/285 2/285

[blu2xtreme]

Big post there ...babe :p

at least your working out !

[gman]

Big post there ...babe :p

at least your working out !

I was still winded from the workout!

Never knew 6 sets could be so rough. Misplaced my versagripps and it made a difference not having them for my SLDLs!

Am I weird that I sldl more than I squat?

[BEAST MODE]

No you are not bro. I sldl the same as I squat right now. Quad strength has taken a big hit on this diet.

[gman]

No you are not bro. I sldl the same as I squat right now. Quad strength has taken a big hit on this diet.

Funny thing I never feel sore in my quads from squats, always my hams and ass

[BEAST MODE]

Change your foot placement. Do you press through your heels?

[gman]

another sucky chest workout...going to give up working my chest soon!!!!

Flat bench

Warmups: 2 sets of 10 at 135
Acclimation: 3/185 1/205
Working: 3/215 4/210 (last one cheated my ass off, 4/205 (same thing, struggled to get 4th)

Incline bench ( I do not touch the bar on inclines, it is way too much stress on my shoulders): 6/160 4/160 5/160

[gman]

Change your foot placement. Do you press through your heels?

I try to, but have seen video where I am rolled to the inside edge of both feet. so the inner half of my heel is on the ground but not the outer half

[BEAST MODE]

Maybe try sliding something under your toes so it puts all the weight back over your heels. See if that evens them out. If your inner half is the only part touching the ground, maybe try turning your toes in a bit?

[gman]

Maybe try sliding something under your toes so it puts all the weight back over your heels. See if that evens them out. If your inner half is the only part touching the ground, maybe try turning your toes in a bit?

will try some different things next leg day and see if I can figure it out!

[gman]

I am pondering how damn weak I would be on bench press if I weren't on TRT, and it's scaring me quite a bit!

[joedemarco]

another sucky chest workout...going to give up working my chest soon!!!!

Flat bench

Warmups: 2 sets of 10 at 135
Acclimation: 3/185 1/205
Working: 3/215 4/210 (last one cheated my ass off, 4/205 (same thing, struggled to get 4th)

Incline bench ( I do not touch the bar on inclines, it is way too much stress on my shoulders): 6/160 4/160 5/160

Are you getting in any chest/bench days where your rep scheme is higher? Is every workout in the 3-4 rep range?

[gman]

Are you getting in any chest/bench days where your rep scheme is higher? Is every workout in the 3-4 rep range?

in theory, I am supposed to start at 3 sets of 4, and as soon as I get up to 3 sets of 6 at that same weight, I add 2 1/2 lbs to each side and repeat the process!

It's the Max-OT program

[Mac]

in theory, I am supposed to start at 3 sets of 4, and as soon as I get up to 3 sets of 6 at that same weight, I add 2 1/2 lbs to each side and repeat the process!

It's the Max-OT program

It's not the program for you, or me either. I would propose much more volume. Cannot see how you can grow on that low volume.

Try something like this for Bench, maybe drop the 175lb set
135x12 155x10 175x8 185x5 195x4 135x10

[joedemarco]

in theory, I am supposed to start at 3 sets of 4, and as soon as I get up to 3 sets of 6 at that same weight, I add 2 1/2 lbs to each side and repeat the process!

It's the Max-OT program

I thought Max-OT you work in the 4-6 rep range on the working sets. I didn't realize you start at 4 reps until you can do that weight for 6 reps. That seems difficult to keep pounding the same amount of weight each workout in an attempt to get more reps. To me, it would seem that the body would not respond after awhile.

I agree in the fact that in order to get bigger you have to get stronger. If you want to try a different program, that is similar in regards to low reps on your working sets, let me know. I would be more then happy to send you a copy of a book I wrote a couple of years ago called "The Accommodation Avoidance System". You may enjoy the system that I laid out. Just let me know and I'll email it to you (I'll save you the $5.99 that I usually charge....lol).

[gman]

I thought Max-OT you work in the 4-6 rep range on the working sets. I didn't realize you start at 4 reps until you can do that weight for 6 reps. That seems difficult to keep pounding the same amount of weight each workout in an attempt to get more reps. To me, it would seem that the body would not respond after awhile.

I agree in the fact that in order to get bigger you have to get stronger. If you want to try a different program, that is similar in regards to low reps on your working sets, let me know. I would be more then happy to send you a copy of a book I wrote a couple of years ago called "The Accommodation Avoidance System". You may enjoy the system that I laid out. Just let me know and I'll email it to you (I'll save you the $5.99 that I usually charge....lol).

That sounds great, Joe! I would love to take a look and try it.

[gman]

Spent a 3 day weekend with Paula here in Va Beach celebrating her birthday. We went on our first ever kayaking trip for either one of us. We are hooked on it, it was so much fun, and was almost effortless once I gave up trying to do it so perfectly.

We would love to get kayaks of our own, but living in an apartment makes that pretty difficult unless we rent a storage unit at least 10-15 feet long!

[gman]

did a short leg night tonight

Squats: 10/135 8/185 6/225 4/245
SLDL: 8/225 6/225 5/225

[Mac]

did a short leg night tonight

Squats: 10/135 8/185 6/225 4/245
SLDL: 8/225 6/225 5/225

Did your legs spontaneously go from long to short?

When is the big moving day?

[gman]

Did your legs spontaneously go from long to short?

When is the big moving day?

My legs have always been short!

Moving day is 9/3!

[gman]

did chest last night, not great but I tried hard

BB bench

10/95 10/135 9/185 5/205 3/205 (pinned when I almost had 4th rep done and had to get a spot), 6/185

Incline bench: 6/155 5/155 5/155

incline db flys: 9/50 6/50 4/50

[Down4whatever]

What's up Mike!?

Hope your move goes smoothly! I imagine Sept. 15 crunch time is hitting you about now :(

Any pics of the new place?

[gman]

What's up Mike!?

Hope your move goes smoothly! I imagine Sept. 15 crunch time is hitting you about now :(

Any pics of the new place?

9/15 is looming badly

No pics yet, won't be in the new place until the 7th

[Baldiewonkanobi]

New life new place...how cool is that.

Baldie

[Mac]

9/15 is looming badly

No pics yet, won't be in the new place until the 7th

What's happening on the 15th?

[blu2xtreme]

New life new place...how cool is that.

Baldie

Way cool :yep:
Living with my best friend and coach ...couldn't think of a better life !

[Baldiewonkanobi]

Hi guys....I hear Earl is comming to visit. Are you ready??


Baldie

[gman]

we will be in a uhaul in Arizona when it hits!

[freebirdmac]

It'll miss us anyway. There's only a 15% chance of Hatteras seeing Hurricane force winds. Not to worry :)

[Baldiewonkanobi]

Mike you are about to reach epic numbers. Dont start slacking on us now just because you have someone bringing you coffee in the mornings.

Arizona?? I know that place. Have a safe trip...eyes on the road you two.


Baldie

[blu2xtreme]

No slacking for either of us ...once we get home (love the sound of that )
We will be back full force!
We have made it to Tennessee ...we will land the uhaul in Virginia Beach tomorrow afternoon :)

[partsRheavy]

Mike ----

Good luck on the move to Arizona!!!! I am working on a move also (NC to TX).

I guess both of us are moving away from the mildew and humidity LOL!! Be sure and bring the sunscreen! :yep:

P.S. About the bench, I second the post that said to do more volume and to change it up. I've had reasonable success with a program that involves one week of 12-15 reps, the next week 7-8 reps, and the next week down in the 4-6 rep range.

P.P.S. Where in Arizona? I probably missed an earlier post.

[gman]

Mike ----

Good luck on the move to Arizona!!!! I am working on a move also (NC to TX).

I guess both of us are moving away from the mildew and humidity LOL!! Be sure and bring the sunscreen! :yep:

P.S. About the bench, I second the post that said to do more volume and to change it up. I've had reasonable success with a program that involves one week of 12-15 reps, the next week 7-8 reps, and the next week down in the 4-6 rep range.

P.P.S. Where in Arizona? I probably missed an earlier post.

Actually, we are living in Va Beach in the same apartment complex I was already in, but a much nicer apartment on the 3rd floor overlooking a small lake with a church on the other side!

here is the view from our dining room window

http://i767.photobucket.com/albums/xx320/paulaannmike/47320_157739394238953_100000086807515_544194_29861 21_n.jpg

[gman]

Well, after 2 weeks of zero exercise other than loading and unloading the u-haul, plus eating endless amounts of fast food and junk food, I am up exactly 1 lb.

I have no idea what has changed in my body, other than maybe my thyroid meds are finally dialed in exactly right, but in the past, I would have gained at least 10 lbs.

Now that we are settled back into the real world, I am going to have to make up a 4 day split for us to train on. This will allow a lot of flexibility if there are school activities, working late, etc.

Was thinking along the lines of:

Legs
Chest and abs
Back,biceps
Shoulders and triceps

We will do cardio occasionally at the gym, but mainly do hiking and mountain biking on weekends for that, with some walks thrown in on random evenings.

Any other 4 day split suggestions are welcome!

[gman]

My revised fitness and bodybuilding goals for the forseeable future are to:

eat a high protein, moderate carb diet, with more fruit and veggies

train hard, emphasizing getting my shoulders wider and my chest stronger

gradually lean out by eating right, but don't obsess over calories or macros as long as I get shitloads of protein.

do more hiking, biking and camping to get cardio without having to climb on an elliptical!

work harder at my office

compete in a show next summer and do well!

above all, enjoy life with Paula and Jessie

[BEAST MODE]

That will be a cool view once the leaves start changing colors!

How was week 1? You get Paula all settled in?

[Down4whatever]

My revised fitness and bodybuilding goals for the forseeable future are to:

eat a high protein, moderate carb diet, with more fruit and veggies

train hard, emphasizing getting my shoulders wider and my chest stronger

gradually lean out by eating right, but don't obsess over calories or macros as long as I get shitloads of protein.

do more hiking, biking and camping to get cardio without having to climb on an elliptical!

work harder at my office

compete in a show next summer and do well!

above all, enjoy life with Paula and Jessie

This in bold made me smile. Looking forward to seeing you through on your goals Mike! Let's do it.

Split looks good. Still doing Max-OT? If not, just do 3 weeks of higher reps (8-12) then 3 weeks of lower reps (4-6). Deload, rinse and repeat. JMO

Hey Paula!

[gman]

That will be a cool view once the leaves start changing colors!

How was week 1? You get Paula all settled in?

She is settled in pretty good, just stressed over changing jobs after 23+ years at the same employer!

The apartment is old and only has one bathroom, but the price is right, and it is located in the best school district in the area, located right off the interstate, and is very close to shopping and restaurants.



This in bold made me smile. Looking forward to seeing you through on your goals Mike! Let's do it.

Split looks good. Still doing Max-OT? If not, just do 3 weeks of higher reps (8-12) then 3 weeks of lower reps (4-6). Deload, rinse and repeat. JMO

Hey Paula!

Yo, Matt! I am not sure why my body is not piling the weight on this time, but it is making me think long and hard about making a drastic dietary change! One theory I have is that this is the longest I have gone in years where I wasn't dieting hard or gaining quick. I have been between 202-208 for 4-5 months now, so I think my body has 205 as its new setpoint. Kind of scared now that it might be just as hard to lose as it is to gain right now because of this.

[Baldiewonkanobi]

Well well well...look who came up for air :)


Baldie

[blu2xtreme]

Morning coach ...when do we start training again ?
Miss it lots !
Have a great day :hmn:

[gman]

Well well well...look who came up for air :)


Baldie

We held our breath for a long time, didn't we?


Morning coach ...when do we start training again ?
Miss it lots !
Have a great day :hmn:

Tonight sounds good. If not tonight, then Thursday night. We need to get back to the gym while we still remember what a weight looks like. :hypno:

Tomorrow is out because of swim team bingo

[gman]

We finally made it to the gym on Saturday and did shoulders and tris...

4 sets standing bb press
4 sets hammer laterals
4 sets face pulls
4 sets rope tricep press downs
3 sets rope overhead tricep extensions

tonight we start the cycle at the beginning with legs.

Paula is officially a Brute now since she joined Brute Strength Gym

Saturday afternoon we enjoyed the air show at Oceana Naval Air Station. the Blue Angels performed!

Then on Sunday we hiked close to 4 miles in First Landing State Park here in Va Beach...lots of cool stuff to see including Spanish Moss (farthest north point where it grows), baby crabs in the mud flats, lots of tadpoles, cool birds, and hardly any people on the trail with us

[BEAST MODE]

Sounds like a nice weekend. I took lots of naps!

[gman]

Sounds like a nice weekend. I took lots of naps!

I needed too, I have some weird allergy thing going, and I am tired as hell from 2-5 every day lately! I slept about 10 hours last night too and was just as tired when I woke up as I was when I went to bed

[BEAST MODE]

I have the same allergy thing right now. Really annoying. Come November I'm good though until next May. I have been more tired every single day lately...getting very depleted, and depletion hasn't even started yet! I feel like I could sleep all day every day.

[gman]

I have the same allergy thing right now. Really annoying. Come November I'm good though until next May. I have been more tired every single day lately...getting very depleted, and depletion hasn't even started yet! I feel like I could sleep all day every day.

It's weird isn't it, that when you look allergies up, they never list being extremely exhausted as a symptom...they list runny nose, sneezing, etc, none of which I have. But I know it's allergies because I get it every year.:dunno:

[gman]

Saturday, pictures ripped off from Paula's facebook...she might get me for this!:

http://i767.photobucket.com/albums/xx320/paulaannmike/62264_160696107276615_100000086807515_562797_22110 1_n.jpg

Sunday: notice spanish moss in the pic with Paula's daughter Jessie:

http://i767.photobucket.com/albums/xx320/paulaannmike/61377_160916647254561_100000086807515_564264_61475 01_n.jpg

http://i767.photobucket.com/albums/xx320/paulaannmike/59228_160917380587821_100000086807515_564275_24710 02_n.jpg

[BEAST MODE]

It's weird isn't it, that when you look allergies up, they never list being extremely exhausted as a symptom...they list runny nose, sneezing, etc, none of which I have. But I know it's allergies because I get it every year.:dunno:

Actually mine is from the mock prep. In such a deficit right now, each day is worse than the last. It's like one more step into hell each day.

[gman]

Paula and I did back last night, wow it was rough after 3 weeks off for me

Seated cabled rows, V-bar: 8/204 8/216 6/228 5/228

Pullups: 6 5 6 6 (this really sucked)

One arm rows: 8/110 7/110 8/110

[gman]

Damn, I will never take 3 weeks off again. I have the strength of a 10 year old now.

We did chest last night:

BB bench: 10/135 6/185 2/205 4/185
Incline bench: 6/155 5/155 5/145
DB flat flys: 10/45 8/45 9/45 8/45
Low to high cable flys: 7/48 7/48 5/48

this is on TRT, so I would hate to see if my test level was still low!!!

[Mac]

I hate taking 2 days off and couldn't imagine a week, lest 3 weeks.

[BEAST MODE]

We're about the same on strength now Mike! I'm getting ready to start depletion training, so I'll be even weaker. But my rep ranges are much higher now...15-25.

[Down4whatever]

Damn, I will never take 3 weeks off again. I have the strength of a 10 year old now.

We did chest last night:

BB bench: 10/135 6/185 2/205 4/185
Incline bench: 6/155 5/155 5/145
DB flat flys: 10/45 8/45 9/45 8/45
Low to high cable flys: 7/48 7/48 5/48

this is on TRT, so I would hate to see if my test level was still low!!!

Glad to see you guys back at it! One day at a time and it'll be old hat (habit) again! Lucky for me I'm still on par with 12 year-old girl strength :D

[blu2xtreme]

Happy Birthday Babes :hmn:

Thanks for being a great friend and coach ...Jessica and I will do great with your help !

[BEAST MODE]

Happy birthday G!

[Mac]

Happy birthday Mike.

[Baldiewonkanobi]

HBD. Get anything 'special' this morning?


Baldie

[freebirdmac]

Happy Birthday Mike!

[Sledge]

Happy birthday dude

[joedemarco]

Happy B-day!

[partsRheavy]

Mike - where ya been buddy?

Howdy from Texas!!

[axioma]

Happy birthday dude

I thought you were bald.....? lol

[gman]

Long time since I posted, just have been so busy. Paula and I have been going to Brute Strength, along with Paula's daughter, Jessie. For a while we were only making it to the gym 2-3 times a week, but recently we have been able to go more, and are trying to make it 4 times a week. Paula works some grueling hours at her job, plus it's a long drive for her. She leaves the apartment at 6:20 am and gets home at 6 pm at the earliest most days.

I have lost a lot of strength by not being consistent, but at least we are going. Today will be chest day.

Friday night we did back, and it was really tough. Pullups I am down to being able to do 6 per set.

I am still hanging in at 206, I have been this weight since May. I am eating pretty much whatever I want, so now that I am in a stasis, I may start cutting again. It will probably be easier now that my body has had a chance to stabilize at a specific weight for a long time.

Life has been hectic as we have settled in together, but I am so happy and I am ready to get back in really good shape again.

[BEAST MODE]

Welcome back man...thought we lost you!

[gman]

Friday I did the following

Pullups 6 6 5
T-Bar row with handles, standing holding handles, it was an apparatus which you slide free weight plates onto, not a true bb in the corner style t-bar: 8 with 3 plates, 8 with 3plates and a 25, and 8 with 4 plates.
Seated rows with wide handles: 10/182, 8/194, 8/194
Front seated pulldowns with v grip handle: 7/182 6/182 6/182

[gman]

Welcome back man...thought we lost you!

thanks, Rich! It's all good, just need to up the protein, lower the carbs, and get to lifting some heavy ass weight again!

We are both ready to get rolling again on the lifting. And Jessie is a natural if she would just believe in herself! (the first time she did squats, she looked like she had been doing them all her life). Now we just need to build her confidence and add some weight!

[BEAST MODE]

Nice! Future power lifter perhaps?

[Mac]

It's about @#$$ time you got back here posting.

[joedemarco]

Good to see you back, Mike!

[Baldiewonkanobi]

"....and peace again returned to the valley".


Nice to see you back.


Baldie

[blu2xtreme]

thanks, Rich! It's all good, just need to up the protein, lower the carbs, and get to lifting some heavy ass weight again!

We are both ready to get rolling again on the lifting. And Jessie is a natural if she would just believe in herself! (the first time she did squats, she looked like she had been doing them all her life). Now we just need to build her confidence and add some weight!


Nice! Future power lifter perhaps?

Jess and I were just having a conversation about her goals and doubting herself ....so I just read this to her.
She smiled of course ...you have a way of making women happy Coach:D
I am expecting a very hard workout planned for tonight :p

[gman]

We did chest tonight and it was pretty tough. When you go to a gym that's 90% powerlifters and strongmen, it is very humbling!

We all did the following exercises, I put my reps and sets down

Incline db press: 12/50 10/60 7/70
Flat bb bench: 5/185 8/175 7/175 (guy next to me was repping 365 at the same time, and probably weighed about 20lbs less than me)
Cable flys: 8/60 7/60 8/60
leaning forward dips: 10 8 6

fried bad, but at least I had a good pump. The girls asked me why my chest is always puffy after I do chest and theirs isn't. My answer was, "your chests are always puffy."

[blu2xtreme]

Thanks for the sore chest ...what's next ?
Love working out with you so much!
and I really love watching you puff up :drool:

[partsRheavy]

Glad to see you're back!!!!

[Sledge]

We did chest tonight and it was pretty tough. When you go to a gym that's 90% powerlifters and strongmen, it is very humbling!

We all did the following exercises, I put my reps and sets down

Incline db press: 12/50 10/60 7/70
Flat bb bench: 5/185 8/175 7/175 (guy next to me was repping 365 at the same time, and probably weighed about 20lbs less than me)
Cable flys: 8/60 7/60 8/60
leaning forward dips: 10 8 6

fried bad, but at least I had a good pump. The girls asked me why my chest is always puffy after I do chest and theirs isn't. My answer was, "your chests are always puffy."


repps for girls with puffy chests.

[BEAST MODE]

Thanks for the sore chest ...what's next ?
Love working out with you so much!
and I really love watching you puff up :drool:

This sounds kinda dirty...

[gman]

Thanks for the sore chest ...what's next ?
Love working out with you so much!
and I really love watching you puff up :drool:

I like watching you puff even more :hypno:

Legs tonight, so be ready

[gman]

Glad to see you're back!!!!

back for good!


repps for girls with puffy chests.

I like puffy without being overinflated!


This sounds kinda dirty...

now that you mention it, it does!

[gman]

It's pretty wild that I have been hovering around 205 or so for months now. Cardio, no cardio, lifting 5 days a week, lifting 2 days a week, eating shit, eating healthy, drinking booze, teetotalling. First time in my adult life I have been the same weight for so long.

Monday I started eating healthier again and it will be interesting to see if I lose fat a little easier now.

[BEAST MODE]

That's good in your case Mike...maybe it's the fact that you finally got all that sloppy weight off and slowly got back to a comfortable weight. And surely you kids have been active since Paula moved out there what w/ going and seeing different things...not like you're just sitting on the couch playing kissy face and watching movies.

[blu2xtreme]

That's good in your case Mike...maybe it's the fact that you finally got all that sloppy weight off and slowly got back to a comfortable weight. And surely you kids have been active since Paula moved out there what w/ going and seeing different things...not like you're just sitting on the couch playing kissy face and watching movies.

Not many movies being watched ...but lots of kissy face and stuff:biglove:

[gman]

Not many movies being watched ...but lots of kissy face and stuff:biglove:

I think we both are getting more cardio than we think:hypno:

[BEAST MODE]

Perverts...

[gman]

Back day last night with Paula and Jessie. Ego busted at Brute Strength again as I watched a guy do 225 inclines rapidly for a couple of sets of 20, then he repped 10 at 315 like it was nothing.

anyway, I did the following (the girls did front seated lat pulls in place of pullups)

pullups: 8 6 6
seated rows, wide handle with D-rings built in: 7/194 10/182 8/182
one arm rows: 3 sets of 10 with 90 lbs
preacher curls: 10/70 7/80 6/80
flat bar cable curls: 10/84 3 sets

[BEAST MODE]

Back is the best! Bout to go train it myself...

[Baldiewonkanobi]

Not many movies being watched ...but lots of kissy face and stuff:biglove:

I can almost remember this phase of a new relationship. My case 45 years ago. Then the kid/kids move out, the couch goes to the dump and matching recliners sit in front of the TV. Keep this going as long as you can.....(you little horndogs you)



Baldie

[gman]

Back is the best! Bout to go train it myself...

love doing back and will try to get back to killing it again!


I can almost remember this phase of a new relationship. My case 45 years ago. Then the kid/kids move out, the couch goes to the dump and matching recliners sit in front of the TV. Keep this going as long as you can.....(you little horndogs you)
Baldie

We seem to be getting worse (and I mean that in a good way!) :yep:

[blu2xtreme]

I can almost remember this phase of a new relationship. My case 45 years ago. Then the kid/kids move out, the couch goes to the dump and matching recliners sit in front of the TV. Keep this going as long as you can.....(you little horndogs you)



Baldie

We went through way too much to be together ...we will never let this phase fade away.
Plus Mike is so sexy:drool:

[partsRheavy]

Where you guys at? You workin' out or just, um, doing "cardio?":p

[Baldiewonkanobi]

Hey some good deals in your neighborhood....

ANC Grand Opening with Rich Gaspari Nov. 6th - RX Muscle Forums


Baldie

[gman]

Where you guys at? You workin' out or just, um, doing "cardio?":p

Cardio mainly!

We had Paula's mom in town last weekend and enjoyed taking her to Colonial Williamsburg, and Back Bay National Wildlife Refuge. Training has been tough to get in, but we managed a chest day and a leg day in the past few days.

I am amazed at how much strength I have lost. I about died benching 185 for 4-5 reps. I think it's a combination of not going as often and also not eating enough protein.




Hey some good deals in your neighborhood....

ANC Grand Opening with Rich Gaspari Nov. 6th - RX Muscle Forums (http://forums.rxmuscle.com/showthread.php?t=45142)


Baldie

Thanks Baldie, but that's not in our part of Virginia or I would be there! It's about a 4 hour drive each way!

[gman]

Here we are on Duke of Gloucester St in Colonial Williamsburg. It was just about a perfect fall day! I feel so tall around Paula's family! I am only 5'8"!

http://i767.photobucket.com/albums/xx320/paulaannmike/williamsburg.jpg

[rcp1936]

Love the Williamsburg area
My wife and I used to go twice a year
We took our bikes and used them to go to all the historical areas including Yorktown -Jamestown-Carter's Grove
Worked out at Iron Bound Gym 3 times a week

[BEAST MODE]

You do look like a giant in that pic G! lol

[partsRheavy]

Good to see you guys enjoying what must be a beautiful fall! But, winter's coming and it'll be back to that 185 that some guy set up on the bench and left it and it's waiting for you!! :p

[gman]

We are still alive. Life is dragging us away from here, but I am refusing to give up on posting!

We have managed to go to the gym 3 times a week lately, so we have at least got a little consistency going. After Thanksgiving, Paula and I are going to get more strict on the diet again, and try to cut a little bit. I don't look bad right now according to everyone (they all thought I looked too skinny at 185! imagine that!). I weighed 208 this morning. Considering my total lack of cardio (outside the house anyway), I feel pretty good about my weight, because I am eating pretty much anything and everything.

We are settled in together really well, and are excited that Paula was granted time off from her new job in order to go back to Las Vegas for Christmas!

[musclegoddess65]

glad you two seem to be so happy! May that blessing and happiness continue for your both!

[Baldiewonkanobi]

Refreshing to see you are both still in a lather.....;)


Baldie

[freebirdmac]

About time you guys came up for air :rolleyes:

[Mac]

Do I know you?


Glad you stopped by.

[gman]

I feel like I have been gone forever...

Hey all my old friends! One of my resolutions was to start posting again and to reconnect with everyone, so here I am.

Life has been so hectic with Paula and Jessie moving up here, and we have been having so much fun together. Even though it has been stressful at times, we have weathered it really well and grown even closer. Training and diet had slipped by the wayside in a lot of ways, a lot of it having to do with the fact we really want to train together and it has been hard to with Paula's hours never being consistent. At her job she is supposed to get off at 5 on most days, but almost never does. Then with a 45-60 minute commute, and the fact she works on her feet all day with only a 15-20 minute break, we could not find time to train a lot of the time.

So, over the holidays, we planned things out so that training and diet could become a priority again. Instead of trying to train 5 times a week like I used to, we have decided to do a 3 day split at the gym, going on Monday morning (Paula is off on Mondays), Wednesday morning (she works 11:30-8 on Wed), and Friday evenings. No more sleeping late like we were doing. We also bought a Nordic Trak exercise bike on sale at Sears yesterday so that we can both do cardio at home when it's convenient.

We recommited to eating right most of the time and are planning our meals for the week every Sunday.

I am ready to get leaner again, and really get in good condition, so we can do long hikes or bike rides when the warm weather comes again. Not sure when I will do a contest, but right now I just want to be in great health, with muscle showing, and a strong heart!

I haven't really put on much weight, but my dexascan the other day showed that I have lost 15lbs of lean mass and gained 9 lbs of fat since the last one in the summer. I am at 207 on our scale this morning, and am looking forward to taping my waist when I find the tape measure (I am going to go by my waist measurement rather than my weight).

We are both trying to not obsess about things too much, since we have no immediate plans to compete, but rather, we want to just get leaner and healthier!

Sorry for the long post, but it feels good to be back!

[freebirdmac]

Well looky who decided to show up again :cool:

Great to have you guys back!

Oh, and keep in mind that dexascan counts hydration as lbm. That probably accounts for most of the 15 pound loss.

[gman]

Today we started our 3 day split with chest and triceps. I have lost a lot of strength, but am confident it will come back with time. It even felt heavy to do a warm up set with 135 on the flat bench!

Here was my session. Paula did all the same exercises except bench dips instead of regular dips.

BB bench: 135/10 (warm up), 155/8, 165/8 175/6
Incline bench: 8/135 7/135 5/145
Pec deck: 9/90, 8/90 8/90
Bodyweight dips, upright as possible for tricep emphasis: 10, 9, 9
Tricep press down with flat bar: 8/60 8/60 6/60

[gman]

Well looky who decided to show up again :cool:

Great to have you guys back!

Oh, and keep in mind that dexascan counts hydration as lbm. That probably accounts for most of the 15 pound loss.

Thanks, Pam! It's good to be back and I am encouraging Paula to start posting too. She works so hard now compared to her job in Vegas, and it is really hard for her to find time to post anymore.

[BEAST MODE]

Welcome back you old fart! Glad things are going well for you 2. Good luck w/ the training and eating!

[gman]

One thing we have done which is cool is to go down to the Outer Banks one weekend in December and stay. Paula got to see 3 lighthouses down there (one of her interests is lighthouses). Hatteras Light, Bodie Island, Currituck Beach were the three we saw. In Virginia we have seen the old and new Cape Henry Lighthouses, and yesterday we drove to Chincoteague to see that lighthouse!

[gman]

Welcome back you old fart! Glad things are going well for you 2. Good luck w/ the training and eating!

We will do well if we just stay with it. We are going to do the 6 days on, 1 day off diet, but keep it reasonable on the day off, so the long term results should be fantastic.

[gman]

We spent Christmas in Vegas and ate so much. Her brother made 3 types of lasagna and a pan of mosticelli. The homemade sauce is a family recipe with italian sausage, meatballs and pork loin simmered for hours.

Here we are full and content on Christmas Eve

http://i767.photobucket.com/albums/xx320/paulaannmike/christmas.jpg

[BEAST MODE]

That's a good pic of you 2! And the menu sounds delicious...as I sit here and eat my chicken breast and potatoes. The contest diet has begun!

[blu2xtreme]

We are both focused now and settled in ....real life time

Thanks Mike for all your enourgement and help through these first few months :hugme:
Now we can move into the life we planned full of fitness and health!

[Mac]

Glad you're back Mike.

[gman]

We are both focused now and settled in ....real life time

Thanks Mike for all your enourgement and help through these first few months :hugme:
Now we can move into the life we planned full of fitness and health!

No doubt we will succeed too! You have encouraged me just as much. In the scheme of things, 3 months of relaxation on the food and exercise was probably good for us!


Glad you're back Mike.

Thanks, Mac!

[partsRheavy]

I'm glad to see both of you back!!!!!

[Sunnyday]

Tagging along...

[blu2xtreme]

Have fun doing your cardio this morning Coach Mike ....it was wonderful yesterday:p

[Baldiewonkanobi]

Are you two on the same wave link that I 'now' occupy. Cardio is best first thing in the morning. Right?

Bill

[joedemarco]

Good to see you back, Mike!

[HeavyDutyGuy]

W/B. glad your life together is working out- thats good to see. :)

[blu2xtreme]

Are you two on the same wave link that I 'now' occupy. Cardio is best first thing in the morning. Right?

Bill
It's a great wave ...isn't it Baldie ;)


W/B. glad your life together is working out- thats good to see. :)

Thanks
Life is so much more then I ever imagined it could be ... I am a very lucky girl!

[gman]

Are you two on the same wave link that I 'now' occupy. Cardio is best first thing in the morning. Right?

Bill

I am definitely a morning person for cardio.


Good to see you back, Mike!

It's good to be back Joe


W/B. glad your life together is working out- thats good to see. :)

We are very lucky and have a great future ahead


It's a great wave ...isn't it Baldie ;)

Thanks
Life is so much more then I ever imagined it could be ... I am a very lucky girl!

Yes you are!!! :p I am luckier though.

[gman]

Weirdness going on...pants getting tighter after eating better for 3 days, and the tightness is not in a good place!

Did cardio yesterday morning for 20 minutes on the exercise bike.

Today we did back and biceps

Front seated pull downs with wide bar that has D rings on end: 3 sets
T Bar rows on padded machine you lay down on: 3 sets
Seated cable rows with V bar: 3 sets
Hyper extensions: 3 sets
BB curls: 3 sets
Lying down on back cable curls with flat bar: 3 sets

Yesterday was a typical food day, maybe it's sodium that's getting me

5 eggs with parmesan sprinkled on them
2 small chicken breasts, cup of brown rice, broiled asparagus with spices and a little olive oil
bowl of homemade chicken soup with lots of veggies over a whole wheat low fat biscuit
protein shake with cottage cheese, protein powder, peanut butter and a little whipped cream
handful of wasabi peas

not a true bodybuilding cut diet, but not bad overall!

[gman]

down a little this morning, a shade under 206. Did not do cardio this morning, but will do it when I get home tonight.

Planning out our first leg day in a few weeks for tomorrow night.

Squats
1 legged leg press
SLDL
Seated calf raise

we will also do shoulders on this day, so will throw in shoulder presses, laterals and possible rear delt on pec dec.

[gman]

Paula made me a simple, but incredible concoction for breakfast...

cut up chicken breast (Kroger sells it in the deli if you want convenience)
brown rice (the pre done kind you nuke, it comes in a cup)
3 eggs

spray skillet with Pam, throw in chicken and heat a few minutes, while nuking the rice.
add the rice and cook for a couple of minutes
stir in the eggs and cook all until eggs are done

put in bowl and add salsa and stir

so easy but so good!

[AnglicanBeachParty]

Weirdness going on...pants getting tighter after eating better for 3 days, and the tightness is not in a good place!



I'm actually afraid to ask ... :hypno:

[gman]

I'm actually afraid to ask ... :hypno:

very funny!

What you have in mind, that would be a good place :p

[Sunnyday]

Paula made me a simple, but incredible concoction for breakfast...

cut up chicken breast (Kroger sells it in the deli if you want convenience)
brown rice (the pre done kind you nuke, it comes in a cup)
3 eggs

spray skillet with Pam, throw in chicken and heat a few minutes, while nuking the rice.
add the rice and cook for a couple of minutes
stir in the eggs and cook all until eggs are done

put in bowl and add salsa and stir

so easy but so good!

Great minds think alike, LOL! I've done this same thing (just 1 egg and the rest egg whites) with the salsa and all. It's also great with lean ground turkey.

[blu2xtreme]

Great minds think alike, LOL! I've done this same thing (just 1 egg and the rest egg whites) with the salsa and all. It's also great with lean ground turkey.

I often use the lean ground turkey breast too ...haven't made it for Mike yet....but he is easy to please!
I am just really happy that we are back to eating the way we know we should eat :)

[Sunnyday]

Yeah, you don't realize the difference it makes to eat right until you stop...and then return to the good stuff. Like when coming back to eating clean after all that holiday food! My abs are just starting to make a comeback and I am sleeping soooo much better!

[axioma]

I often use the lean ground turkey breast too ...haven't made it for Mike yet....but he is easy to please!
I am just really happy that we are back to eating the way we know we should eat :)

Do you find that the ground turkey gives you gas?:dunno: Just me?