The journal............

[tony63]

I've keep a training journal over in the Mens Training log section, but considering I am 46 I thought I would begin posting here.
For anyone interested in reading any of it- this is the link

The journal.... - RX Muscle Forums


I am 5'10", and weigh about 188lbs. I competed last year for the first time, and have only been training about 2 and a half years now.
Although I did pretty well. I'd like to gain more mass before getting on the stage again. Thus far I have been pretty successful doing so.

The following is my split. My exercises change weekly, I like to keep my muscles guessing. Over the next few days/weeks my workouts will not always look exactly like this.
I have some issues with the insertion area of my left arm and it has kept me from working my biceps and has also greatly impacted my ability to perform pulling exercises on back day...

Mon: Chest/shoulders
Tues: Back
Wed: Off/cardio
Thursday: Legs
Fri: Arms

My macros
230g pro
275 carbs
I take in very little fat.

[tony63]

HAMS & TRICEPS, were the work done this morning. I increased my volume in reps a little this week on the hams. I really like getting a good strong pump going and a stinging burn. Of course walking around later looks a tad funny, but whatever!

5 minute stepmill warmup

SEATED LEG CURLS
80 x 20
80 x 20
110 x 15
130 x 15
130 x 15

STANDING LEG CURL
25 x 20
25 x 20
35 x 15
35 x 15
35 x 15

REVERSE GRIP PD's
60 x 15
75 x 12
75 x 12
90 x 8
90 x 8

SEATED EXTENSIONS
60 x 20
60 x 20
85 x 12
85 x 12

ALTERNATING PD's W/ROPE
3 sets

[Baldiewonkanobi]

Welcome Tony. We are all certified demented, hooked on Viagra (men and women both) and sponsored by Depends. Sure you want to stay??

Baldie

[sassy69]

Welcome Tony. We are all certified demented, hooked on Viagra (men and women both) and sponsored by Depends. Sure you want to stay??

Baldie

And our favorite supplement is Geritol. We also like lots of protein mush so we don't have to put in our dentures to eat. LOL!

Welcome to the old folks' home!

I have one question - why do you keep your fat intake low? I'm > 40 and I'll tell you the one place I feel my age the most these days is in my joints. Between the tendonitis & general wear & tear on my tendons and joint alignment (e.g. patellas don't track quite right over my knee joints), I honestly feel like I should be carrying a roll of duct tape around w/ me at the gym (cuz duct tape fixes everything! :yep:)

EFAs are, in fact, one of the best things you can use to help your joints.

[tony63]

Welcome Tony. We are all certified demented, hooked on Viagra (men and women both) and sponsored by Depends. Sure you want to stay??

Baldie


And our favorite supplement is Geritol. We also like lots of protein mush so we don't have to put in our dentures to eat. LOL!

Welcome to the old folks' home!

I have one question - why do you keep your fat intake low? I'm > 40 and I'll tell you the one place I feel my age the most these days is in my joints. Between the tendonitis & general wear & tear on my tendons and joint alignment (e.g. patellas don't track quite right over my knee joints), I honestly feel like I should be carrying a roll of duct tape around w/ me at the gym (cuz duct tape fixes everything! :yep:)

EFAs are, in fact, one of the best things you can use to help your joints.


HA- thanks Baldie and Sassy the welcome is great...

Sassy, I completely agree and see your point regarding EFA's.

A couple of friends of mine who also compete are living a KETO lifestyle (after using it for contest prep, they never went back to eating carbs) and talk about how much better they feel. Clean, light, never a bloat, and like you mentioned their joints have also felt much better.
Lately I've been thinking about taking a run using Dave's plan to start and seeing how things go.

These guys always look great.

Thanks for you input. I'll take any I can get...

[freebirdmac]

Great to have another member of the "Old Folks Home" :D

[blu2xtreme]

Welcome ...I'm Blu
pretty much just the Master's section flirt :p

A great group of oldie but goodies here :)

[buckimscl]

Good to have ya.

[joedemarco]

Welcome, Tony! Glad to have you posting in the master's section. Any plans of competing in 2010?

[tony63]

Thanks for the big welcome guys. This seems like a very supportive thread...

[tony63]

Awesome chest/shoulder day. I walked out of the gym with an excellent pump.
Tomorrow will be back ........

Pre-WO: 40g shake, small bagel (22 carbs)- KreOxi Pump
Post-WO: 40g shake, cup of oats, one pop-tart. 61 total carbs

HS INCLINE PRESS
2(45,35) x 10
2(45,35) x 10
2(45,35,25) x 3
2(45,35,25) x 6
2(45,35,25) x 4
2(35) x 15

INCLINE PRESS (machine)
220 x 6
220 x 7
220 x 8

PECK DECK
120 x 8
120 x 10
120 x 8

SEATED PRESS
150 x 10
150 x 12
165 x 10
165 x 9.5 :dunno:

REVERSE FLY (PECK DECK)
75 x 12
90 x 12
120 x 8
135 x 4

[buckimscl]

Nice workout bro!

[blu2xtreme]

Great work out

Have a Great Monday:)

[tony63]

Nice workout bro!


Great work out

Have a Great Monday:)

Thank you- thank you- thank you...

I am already looking forward to tomorrows back work...

[gman]

wow I want your diet, pop tarts! yummy

maybe off season.

Great workout by the way tony...belated welcome to the Masters section.

[tony63]

wow I want your diet, pop tarts! yummy

maybe off season.

Great workout by the way tony...belated welcome to the Masters section.


HA, pop tarts are a phucking WEAKNESS. So I use them post workout as a fast carb.

And thanks for the welcome..

[blu2xtreme]

HA, pop tarts are a phucking WEAKNESS. So I use them post workout as a fast carb.

And thanks for the welcome..

So what is your poptart of choice?
My kids were addicted to Brown Sugar and the Strawberry

[gman]

i used to eat a whole box of poptarts for breakfast when I was 8-10...probably why I have so hard a time now controlling my weight. I ate like an adult when I was a kid! an unhealthy adult at that.

[sassy69]

I can honestly say I've never, in my life, had a pop tart. My junk food of choice (at least this past year) has been those damn Little Debbie Swiss Rolls. (If there was a nuclear holocaust, the only two things that would survive would be cockroaches & Little Debbie Swiss Rolls.. those things are cheap as hell and indestructible....)

[tony63]

So what is your poptart of choice?
My kids were addicted to Brown Sugar and the Strawberry

Mostly chocolate fudge, but I like strawberry too. There are actually non-fat pop tarts but I can't ever find them.


i used to eat a whole box of poptarts for breakfast when I was 8-10...probably why I have so hard a time now controlling my weight. I ate like an adult when I was a kid! an unhealthy adult at that.

I've eaten a whole box as adult, more than once. They are partially responsible for the extra cushyness I have now, LOL...


I can honestly say I've never, in my life, had a pop tart. My junk food of choice (at least this past year) has been those damn Little Debbie Swiss Rolls. (If there was a nuclear holocaust, the only two things that would survive would be cockroaches & Little Debbie Swiss Rolls.. those things are cheap as hell and indestructible....)

:hypno: ! ! How have you missed out on one of the greatest food creations???

That said, I have forgotten about those little debbie swiss rolls. Hm, thanks for the suggestion...LOL!!

[tony63]

BACK day. This mornings back work RULED. I left the gym very happy with how things went.
Tomorrow is legs....

PRE-WO: 40g whey shake/bagel/ KreOxi Pump
POST-WO: 40g whey shake/oats/pop tart

T-BAR ROW
2(45) x 10
2(45)1(35) x 6
2(45)1(35) x 6
2(45)1(35) x 6

LAT PD
160 x 8
160 x 8
160 x 10

HS LOW ROW
2(45) x 12
3(45) x 8
3(45) x 8

STRAIGHT ARM PD
3 sets to failure

[blu2xtreme]

Back day for me today ...my fave training day

Have to admit Chocolate Fudge Pop tarts smell pretty good after my daughter puts them in the toaster:)
I have trouble getting myself to eat a piece of bread so no pop tarts in my future:p

[tony63]

Back day for me today ...my fave training day

Have to admit Chocolate Fudge Pop tarts smell pretty good after my daughter puts them in the toaster:)
I have trouble getting myself to eat a piece of bread so no pop tarts in my future:p


Back is my second fav day. Legs are my first...

Well the pop tarts will be going away after the first of the year. I am jumping on the keto wagon.
Dave's plan...

[buckimscl]

Back is my second fav day. Legs are my first...

Well the pop tarts will be going away after the first of the year. I am jumping on the keto wagon.
Dave's plan...
I recommend!! Pop Tarts:drool:

[freebirdmac]

Back day for me too! Hope mine goes as well as yours did!

[tony63]

I recommend!! Pop Tarts:drool:

I know, those things are addictive...


Back day for me too! Hope mine goes as well as yours did!


I am quite sure you banged it out....

[tony63]

QUAD crushing workout this morning. Painful hour in the gym, but that's how I like it...:lift2:

LEG PRESS
6 plates x 15
8 plates x 12
8 plates x 12
10 plates x 10
12 plates x 7
14 plates x 3

LEG EXT
160 x 12
175 x 12
190 x 12
205 x 12
220 x 12

CALVES
6 sets

[blu2xtreme]

Have to say I hate leg day ....
I have strong legs but still hate it:dunno:

Have a great day:)

[freebirdmac]

What? Only two quad exercises? :D
Very nice numbers!

[gman]

Damn good weight on the leg extensions!

[tony63]

Have to say I hate leg day ....
I have strong legs but still hate it:dunno:

Have a great day:)

Your legs look strong..:drool:


What? Only two quad exercises? :D
Very nice numbers!

Yep, just the two and am STILL feeling it....


Damn good weight on the leg extensions!

Thanks man, just trying to keep up with you...

[Baldiewonkanobi]

Where were you in your prep when avitar pic taken?

Baldie

[tony63]

Where were you in your prep when avitar pic taken?

Baldie


Not far enough. Only about 6 weeks. I blew my peak week on some bad advice. It was my first show...

I competed again about 5 weeks later and won the masters class, placed 2nd in the novice (the novice winner won the pro card). This was 2008.

I've taken 2009 off to add some size, and gain experience. I may compete Aug 2010.

[gman]

I would love to look like the avatar in Columbus....my life goal is to see abs.

[tony63]

I would love to look like the avatar in Columbus....my life goal is to see abs.


The way you are going, and with the progress you are making I have NO DOUBT you'll get there.

I wish I had your wheels....

[ANADROLicfreak]

i wish i had your abs bro.nice.

[HeavyDutyGuy]

Whoa, wait a minute. You have a split in your abs BELOW your navel? Jeeez,, don't remember seeing that one before, not even my bathroom mirror.. Lol. You must have been extremely lean, or just gifted there. Great work by the way!

[blu2xtreme]

Your legs look strong..:drool:


Thanks ....

Nice Avi :drool::drool:

[tony63]

i wish i had your abs bro.nice.

Thanks bro!


Whoa, wait a minute. You have a split in your abs BELOW your navel? Jeeez,, don't remember seeing that one before, not even my bathroom mirror.. Lol. You must have been extremely lean, or just gifted there. Great work by the way!

I was pretty lean there, maybe about 8% bf- maybe. I also work the shit out of my ab's at that time, but much of it is genetics I suppose.


Thanks ....

Nice Avi :drool::drool:

You would not be :drool: if you saw them now- Now you'd be like :dunno: . Where are they????

[tony63]

HAMS and TRICEPS.....

SLDL W/db
70 x 20
75 x 15
80 x 12
90 x 8

SEATED LEG CURL
115 x 15
130 x 12
130 x 12
130 x 15

STANDING LEG CURL
2 sets

ROPE PD (full slow control ROM- eccentric focus)
50 x 10
50 x 12
65 x 10
75 x 10

REVERSE GRIP PD (alternating)
6 sets

[buckimscl]

Tony, what's your current split look like. I've never seen hams/tri day :)

[tony63]

Tony, what's your current split look like. I've never seen hams/tri day :)


Normally my spit is
Mon: Chest/Shoulders
Tues: Back
Wed: off
Thurs: Legs
Fri: Arms

However, I am having issues with the insertion of my left arm, so I have not trained biceps in about a month. That is also why lately I've limited my back work to as few of pulling exercises as possible. I've mostly concentrated on my deads and straight arm PD's. It is getting better though so hopefully I'll be back to pulling work in a couple of weeks.
Even when I am back to normal I still may design my split to working my hams and quads on separate days. I seem to have a much better and stronger ROM...

[gman]

i have that insertion problem some too Tony, but it's been slowly getting better. I have found that neutral grip stuff doesn't aggravate it much, like neutral grip pullups , seated v-grip rows, etc.

Hope you heal up soon.

[tony63]

i have that insertion problem some too Tony, but it's been slowly getting better. I have found that neutral grip stuff doesn't aggravate it much, like neutral grip pullups , seated v-grip rows, etc.

Hope you heal up soon.

Thanks bro, I appreciate it, and thanks for the suggestions as well.

[Baldiewonkanobi]

Insertion at the forearm or under the arm pit?

Baldie

[tony63]

CHEST/SHOULDERS

The holidays are behind us, and the mega carb consumption is over. This morning I tipped the scales at 188.6lbs.
This also DAY 1, KETO. I am going to do a 6-8 mini cut to try and get some of this off season fluff off of me. I'll be following palumbo's plan.
I am pretty excited to see how this will go..

INCLINE FLY
45 x 12 (4 sets)

HS INCLINE PRESS
(45,25) x 10 ( 3sets)

PECK DECK
135 x 6 (3 sets)

SEATED PRESS
150 x 12
165 x 10
165 x 10

REVERSE FLY (peck deck)
90 x 10
90 x 15
105 x 12
120 x 5

[joedemarco]

Hang in there if this is day one of Keto.... I always found the first few days rough until your body goes into ketosis. After that, it's not bad at all.

What show you thinking of doing in August?

[tony63]

Hang in there if this is day one of Keto.... I always found the first few days rough until your body goes into ketosis. After that, it's not bad at all.

What show you thinking of doing in August?

Thanks Dr. Joe. I've been told it can take a few days for a person to make a full metabolic shift. I've really got my head into this though, so it is all relative to me....:hypno:

I am considering doing the NPC Tennessee state show.

[Baldiewonkanobi]

Oh boy....3-5 days of Mr. Kranky pants and bad breath. I always warn my loved ones and fellow employees when I start Keto. Have fun.....;)


Baldie

[tony63]

Oh boy....3-5 days of Mr. Kranky pants and bad breath. I always warn my loved ones and fellow employees when I start Keto. Have fun.....;)


Baldie


ha, funny. hopefully not too kranky...

[tony63]

:yep:

[gman]

Hang in there if this is day one of Keto.... I always found the first few days rough until your body goes into ketosis. After that, it's not bad at all.

What show you thinking of doing in August?

ditto, I have found every single time, that by the morning of day 4, I am feeling fine.

[tony63]

ditto, I have found every single time, that by the morning of day 4, I am feeling fine.


Thanks G. I am looking forward to it...

[tony63]

BACK/Light Bi's.
Was pretty happy about the workout this morning. I worked my biceps a little for the first time in weeks. I did not go heavy or do a ton of reps. Just performed the reps using a slow ROM.

LAT PD
160 x 10
160 x 10
160 x 10
160 x 12

SEATED ROW (machine)
135 x 7
135 x 9
135 x 10
135 x 12

HS LOW ROW (alternating)
3(45) x 6
3(45) x 6
3(45) x 6

SRT ARM PD
2 sets x 25+ reps

PREACHER CURLS
3 sets

[blu2xtreme]

Good luck on the Keto :) I personally hate carbs - they make me eat them:mad:

Back day is something to celebrate - I love it :excited:

[gman]

I love carbs but they don't love me.

[freebirdmac]

Carbs are always part of my diet. I can lose bf just fine without tossing them :)

[gman]

someday I might be able to...scared to try

[kimm4]

Carbs are always part of my diet. I can lose bf just fine without tossing them :)

X2!

I'd kill someone before I gave up my carbs...just sayin...;)

Good workouts Tony, best of luck with your goals this year!!

[joedemarco]

Hey Tony, how you feeling today with a few days of the keto diet under your belt?

[Baldiewonkanobi]

Tony....TONY....its OK bro.....PUT THAT CHEEESE CAKE DOWN....NOW ;)





Baldie