Mac's Training Asylum

[Hammerfit]

Shoulders BW 155.5 slowly dropping

Smith Press
105x25
135x15
155x10
185x8
205x5
135x20

DB Laterals
4 sets

DB Front raise
3 sets

Rear Delt machine
105x20
120x12
135x10
150x10
165x6
180x5
105x20

4 sets of abs
2 sets of bicep curls

Nice work on the Smith Presses...I did the same yesterday and havent done them in a long time, it was a good change up from doing DB presses

[Mac]

I am still training, but I have had no time to post my workouts on here.

Busy with my business and working on closing a real big sale for my point-of-sale and credit card authorization software.

I tried to get into good shape for my 55th B-day coming real soon and will take some pictures for the record books.

[mkris7]

55? Congratulations! I am sure your gonna be at your personal best. Can't wait to see the photos. Your training is always inspirational. Keep up the great work!:yep:

[Mac]

55? Congratulations! I am sure your gonna be at your personal best. Can't wait to see the photos. Your training is always inspirational. Keep up the great work!:yep:

Missed the photo shoot! Oh well. I have been very busy with my business and have not been logging my training. Things will start slowing down soon, at least with the night and day working.

I am still training hard and even setting some new PRs on a few lifts, but it's not unusual I skip 2 days between workouts, then hit it 3 in a row. I plan to start logging again, as it keeps me better focused.

[Mac]

Still not logging my workouts. I have been hitting it 3-4 days a week, gained 8 lbs so far, which is OK, as it's too f'n cold to go without a shirt anymore.

This off-season for me will be about putting on 5 lbs of muscle, which to you larger brethren doesn't seem like a lot, but for me, it is. Most of this will be in my chest and legs, the two areas I couldn't train hard this past year because of injuries.

Speaking of injuries, my left shoulder which finally has healed has very limited range of motion. I cannot do BB squats and get my left arm into position while placing the bar low on my traps. If I try to hold it, it's very uncomfortable. But I want to fucking squat.

So, I use the Smith machine which allows me to get the bar low on my shoulders and only have to use 1 arm to hold the bar. It works, but it sure did cause a lot of the younger guys to look at me like WTF. Oh well. I was the only one training legs. All those younger guys do biceps and bench presses.

[Hammerfit]

Still not logging my workouts. I have been hitting it 3-4 days a week, gained 8 lbs so far, which is OK, as it's too f'n cold to go without a shirt anymore.

This off-season for me will be about putting on 5 lbs of muscle, which to you larger brethren doesn't seem like a lot, but for me, it is. Most of this will be in my chest and legs, the two areas I couldn't train hard this past year because of injuries.

Speaking of injuries, my left shoulder which finally has healed has very limited range of motion. I cannot do BB squats and get my left arm into position while placing the bar low on my traps. If I try to hold it, it's very uncomfortable. But I want to fucking squat.

So, I use the Smith machine which allows me to get the bar low on my shoulders and only have to use 1 arm to hold the bar. It works, but it sure did cause a lot of the younger guys to look at me like WTF. Oh well. I was the only one training legs. All those younger guys do biceps and bench presses.

Steve, if your plates are the ones with the holes in them; line up the holes in the plates and hold onto the bar by placing your hands in the holes. It keeps you from having to raise your arms as high

[Mac]

Steve, if your plates are the ones with the holes in them; line up the holes in the plates and hold onto the bar by placing your hands in the holes. It keeps you from having to raise your arms as high

The only holes are in my head.

I need one of the squat bars for old fucks with shoulder problems. But I have no problem holding 315 with one hand and it actually allows me to get a better position to hold the bar on because I can rotate my shoulders forward slightly and it sits perfect on my rear delts and traps.

[HeavyDutyGuy]

Steve, have you tried doing some light shoulder work just to get the blood flowing and lubricate the joint, then some mild stretching? That might loosen up the joint enough to allow you to squat.

[Mac]

Steve, have you tried doing some light shoulder work just to get the blood flowing and lubricate the joint, then some mild stretching? That might loosen up the joint enough to allow you to squat.

Hi James. I have tried that but just can't get the bar low on my back and be comfortable with heavier weight. My odd method works. Just yesterday I saw a youtube video of a guy doing a 500lb squat without even holding the bar!!!

[mrky03]

I've tried low bar squats a few times over the years. Too hard on my shoulders, really puts a lot of strain on my rotator cuffs.

[Mac]

I've tried low bar squats a few times over the years. Too hard on my shoulders, really puts a lot of strain on my rotator cuffs.

I never had a problem with them until this year and placing the bar higher causes me to need a pad on the bar. No pads for me.

[masterschamp]

Steve....I think you can get alot out of Smith squats.......Yates used those for his squatting for years.

Keith

[Mac]

Steve....I think you can get alot out of Smith squats.......Yates used those for his squatting for years.


Keith, you're right on that one. Maybe it's a blessing in disguise that I lighten the weights and squat nice and deep. Slowly working my way back to 10 sets of 10 reps.

I am beginning to wonder if the 500lb squats I did a few months ago was the straw the broke the camel's back for my shoulder.

[Hammerfit]

Keith, you're right on that one. Maybe it's a blessing in disguise that I lighten the weights and squat nice and deep. Slowly working my way back to 10 sets of 10 reps.

I am beginning to wonder if the 500lb squats I did a few months ago was the straw the broke the camel's back for my shoulder.

500lb squats will break anyones back!

[masterschamp]

500lb squats will break anyones back!

What a wonderfully sick obsession we all suffer from!!!!

[Mac]

What a wonderfully sick obsession we all suffer from!!!!

True that. Just one of a few that I have.


Today is leg day and I am shooting for 10x10 sets of squats. My BW is up around 8lbs and I don't like the extra padding. But I am going to ride it out and keep eating clean as possible while adding in some extra cardio at 15-20 minutes 3 times a week to keep the metabolism going.

I have been doing less volume and really blasting my muscle groups on the 2 and 3 sets after one good warmup and I am seeing results.

[Mac]

109483

It's offseason and I've gained about 10lbs. Strength is climbing on my 3 day a week schedule.

After the holidays I will ramp the training back to 4-5 days a week and start logging my workouts again.

[masterschamp]

Sounds like a plan, Steve. Enjoy the holidays and kick it up again!

Keith

[Hammerfit]

Time to get back in the game.....let's go Bro!

[Mac]

Time to get back in the game.....let's go Bro!

I never left the game, it's just half-time, that's all!

:yep:

[Baldiewonkanobi]

Love the attitude. BTW got the Mac figured out except for my E mail at Earthlink. Baldie

[Mac]

Love the attitude. BTW got the Mac figured out except for my E mail at Earthlink. Baldie

You cannot configure the Mail program to receive email at Earthlink?

Don't you use their browser interface to get mail?

[Mac]

I jumped on the scales last night and found myself up a few more pounds in the last week to a 14 lb increase over my best conditioning this year.

That is getting close to a 10% gain in bodyweight for me!

[Hammerfit]

I jumped on the scales last night and found myself up a few more pounds in the last week to a 14 lb increase over my best conditioning this year.

That is getting close to a 10% gain in bodyweight for me!

Congrats!

[Mac]

Congrats!

another 80lbs and I will be in big bro territory

How those bench presses feel? I did some on Saturday too and it's been at least a year for me. Didn't get anywhere near 365!

[AnglicanBeachParty]

Keep up the great work!

[Mac]

Keep up the great work!

Thanks Paul. Not much great work going on lately.

I don't like the extra weight I have put on when looking in the mirror. In clothes I look bigger, but gone is the separation and muscularity that I need to see in the mirror to feel good. I want to look like a bodybuilder, even in the off-season and I am sure some of you understand.

I am going back to where I looked best, about 15 lbs less than I am now.

[Baldiewonkanobi]

You cannot configure the Mail program to receive email at Earthlink?

Don't you use their browser interface to get mail?

Starting to figure it out. Not yet sold on Mac. Luvs my PC in the other room.

Baldie

[KevinCouch]

Thanks Paul. Not much great work going on lately.

I don't like the extra weight I have put on when looking in the mirror. In clothes I look bigger, but gone is the separation and muscularity that I need to see in the mirror to feel good. I want to look like a bodybuilder, even in the off-season and I am sure some of you understand.

I am going back to where I looked best, about 15 lbs less than I am now.

Agree 100%. My body was beginning to take on the "blocky" look because like you I'm vertically challenged so I went on a "mini cut" phase for about 8 weeks and I feel better with the way I look now...even though I'm not as big.

[Mac]

Agree 100%. My body was beginning to take on the "blocky" look because like you I'm vertically challenged so I went on a "mini cut" phase for about 8 weeks and I feel better with the way I look now...even though I'm not as big.

Who told you I was vertically challenged! I am 6'2" @255lbs. That is only in my dreams.

Started my diet before the holidays as I can't let my condition get any worse.

Mac is back in the game. Half-time is over.

[KevinCouch]

Who told you I was vertically challenged! I am 6'2" @255lbs. That is only in my dreams.

Started my diet before the holidays as I can't let my condition get any worse.

Mac is back in the game. Half-time is over.

Yes!

[mrky03]

I hear ya Mac, I've got to get back on my diet. The holiday's kill me! lol

[Mac]

I hear ya Mac, I've got to get back on my diet. The holiday's kill me! lol

I managed to lose a couple of pounds over Christmas, so that's a good thing as compared to previous years.

Workouts are going well. Going to slowly get back to my 5 days a week routine, better food and stoking the metabolism.

[Mac]

Superset Biceps and Triceps - BW 166

Pushdowns
100x60
155x33
195x8
205x6
150x20
110x30

OneArm Machine Curls
30x30
70x10
80x3
40x20
40x15

Seated Dips
165x25
180x15
255x12
165x20

Zotts
40x12
45x8
50x6

Reverse Tri PD one arm
40x15
40x12
40x10

French DB Curls
25x15
25x12

[Mac]

Too lazy to go to the gym. Actually it's just too cold outside, so I worked out at home.

5 sets DB press
4 sets front DB raise
4 sets side lateral
3 sets rear DB
2 sets Flagpole

[Mac]

12/29 - 8 sets of biceps and triceps at home. fast pace superset

Today - Legs BW 168 - WTF is up with that. Must be all the water I drank today.

Squats
10 sets 10-12 reps 135 - 225 - 245 - 265 - 285 - 225 for 5 set @ 12 reps
4 sets adductors
3 sets leg extensions
3 sets seated leg curls

3 set ab cable crunches

[Hammerfit]

Too lazy to go to the gym. Actually it's just too cold outside, so I worked out at home.

5 sets DB press
4 sets front DB raise
4 sets side lateral
3 sets rear DB
2 sets Flagpole

What is a Flagpole? I almost hate to ask.

[Hammerfit]

12/29 - 8 sets of biceps and triceps at home. fast pace superset

Today - Legs BW 168 - WTF is up with that. Must be all the water I drank today.

Squats
10 sets 10-12 reps 135 - 225 - 245 - 265 - 285 - 225 for 5 set @ 12 reps
4 sets adductors
3 sets leg extensions
3 sets seated leg curls

3 set ab cable crunches

Nice squat session! How much water a day do you drink? Sometimes I forget and pay the price later in the day with severe cramps.

[Mac]

Nice squat session! How much water a day do you drink? Sometimes I forget and pay the price later in the day with severe cramps.

I drink way too much caffeine and not enough water. Maybe a 1/2 gallon yesterday, washing down Humapro, beta alanine and other supps.

Cramping isn't an issue unless using clen, then it's a big problem. What did you ever decide about the validity of PP's clen? I want to cycle it again this spring and summer.

[Mac]

What is a Flagpole? I almost hate to ask.


They are a shoulder exercise, LOL

Start with DBs in double-biceps pose except palms facing forward.

Rotate DB forward keeping elbows in same position.

[HeavyDutyGuy]

I drink way too much caffeine and not enough water. Maybe a 1/2 gallon yesterday, washing down Humapro, beta alanine and other supps.

Cramping isn't an issue unless using clen, then it's a big problem. What did you ever decide about the validity of PP's clen? I want to cycle it again this spring and summer.

Same here with the caffeine ..I only drink lots of water on workout days . The water at home isn't too great and I work at a youth facility so that's worse. Guess I could do bottled but I HATE paying for water !!

[HeavyDutyGuy]

Ps what's Humanapro?? Never tried Clen did you burn muscle when taking that?

[mrky03]

I drink a lot of Crystal lite and sugar free Koop aid. Helps me drink more water.

[Baldiewonkanobi]

Ps what's Humanapro?? Never tried Clen did you burn muscle when taking that?

Clen is the Euro version of Albuterol the blue puffer most asthma kids (and me) use. Only 5 times stronger and banned by the FDA here in USA. Raises heart rate/expands vessels and cranks metabolism and thus burns fat. If your stores are low can burn the next best thing....muscle.

Chit makes my teeth chatter. No thanx. Like the old Bronkaid (E), coffee (C), aspirin (A) stack to burn fat.

Baldie

[Mac]

Ps what's Humanapro?? Never tried Clen did you burn muscle when taking that?

HumaPro is protein source from ALRI

Clen is anti-catabolic and I believe I gained muscle and definitely get much stronger when using it. It causes your muscles to contract greater than when not using which is why cramping is a problem.

[Mac]

If your stores are low can burn the next best thing....muscle.



Not if you crank up the BCAAs

[Baldiewonkanobi]

Not if you crank up the BCAAs

Agree


Baldie

[Mac]

Agree


Baldie

And those other supplements some of you'll take helps dramatically as well.

I haven't reached that point, yet.

[Hammerfit]

They are a shoulder exercise, LOL

Start with DBs in double-biceps pose except palms facing forward.

Rotate DB forward keeping elbows in same position.

gotcha I do that for cuff warmup w lt dbs I just never heard the name thanx

[Hammerfit]

I drink way too much caffeine and not enough water. Maybe a 1/2 gallon yesterday, washing down Humapro, beta alanine and other supps.

Cramping isn't an issue unless using clen, then it's a big problem. What did you ever decide about the validity of PP's clen? I want to cycle it again this spring and summer.

Got 2 new 60ml btls of their "new version" clen. Def feel the sides more and along w a very small dose of t3 I got the leanest Ive ever been. Of course also did a chitload of stair cardio 2x day along w training and pre contest diet so who's to say it works, but I would say we took temp readings in the morning and I did get like a .6 degree higher reading. Taurine 2x day will eliminate the clen cramps. (and of alot of water)

[Hammerfit]

Ps what's Humanapro?? Never tried Clen did you burn muscle when taking that?

Clen actually helps to stop muscle cantabolism.

[Hammerfit]

Not if you crank up the BCAAs

totally agree...the most important use in my experience of using it for long cycles, especially when you start to really deplete the carbs take it with magnesium, calcium and taurine

(hey but I am in no way promoting the use of this or anything! I just said I do.)

[Hammerfit]

And those other supplements some of you'll take helps dramatically as well.

I haven't reached that point, yet.

you mean like aspirin, vitamin c?:yep:

[Rick Prince]

... Taurine 2x day will eliminate the clen cramps. (and of alot of water)

Quinine will also alleviate cramps caused by clen. Quinine is one of the ingredients in diet tonic water. At one time (and still could be) quinine could be purchased in health food stores.

[Mac]

Agree



More recent scientific evidence that BCAAs are anti-catabolic.

http://www.ergo-log.com/bcaasareanticatabolic.html

[Mac]

Chest
BW 168

6 sets inclines
5 sets cable cross-overs
5 sets decline hammer

[masterschamp]

Chest
BW 168

6 sets inclines
5 sets cable cross-overs
5 sets decline hammer

Steve,
are you gonna be getting on stage any time soon?

Keith

[Mac]

Steve,
are you gonna be getting on stage any time soon?

Keith

It's not on the priority list, only to get in contest shape. I would need to supplement to be competitive and while my endocrine system still works well for an old guy, I don't want to push it further into the ground, at this point in time. It will eventually become mandatory if I want to stay in the game.

Building my business back to the pre-2009 Obama take-over days is first on the list.

[masterschamp]

It's not on the priority list, only to get in contest shape. I would need to supplement to be competitive and while my endocrine system still works well for an old guy, I don't want to push it further into the ground, at this point in time. It will eventually become mandatory if I want to stay in the game.

Building my business back to the pre-2009 Obama take-over days is first on the list.

I hear you....let's hope this year is better for everyone.

Keith

[Mac]

Superset Biceps and Triceps
BW167

Tricep PD
100x40
150x33
190x10
190x6

DB Cont Curl
40x12
40x12
40x10
40x10

Seated Dips
180x15
180x12
180x12

One arm curl
40x20
80x5
40x15 10FR
40x15 10FR

Rope Ext
70x12
80x10
90x5

Zotts
35x10
35x10

Rev Tri PD
40x20
40x15

[masterschamp]

split bicceps peak! avatar shot looks crazy....great training Steve.

Keith

[Mac]

split bicceps peak! avatar shot looks crazy....great training Steve.

Keith

thanks Champ! Been heeding some of Robby Robinson's advice on getting a better peak.

Here is my best peaked shot taken from a video. Trying to get back to that condition this summer.

[Hammerfit]

thanks Champ! Been heeding some of Robby Robinson's advice on getting a better peak.

Here is my best peaked shot taken from a video. Trying to get back to that condition this summer.

Looking great Steve....you'll be back to that form in no time!

[mrky03]

Great condition Steve! Robby knows his stuff.

[Mac]

Here is an old picture I found in the archives and scanned. It was part of my short lived stint at Olympic Lifting. I quit after doing a 'snatch' and dropped the bar, banging me in the back of the head and saw stars for a long ass time.

This was around 1973 when I was a junior in high school.

[Mac]

Chest - BW 166

BB Press
135x25
205x10
225x10
245x6
155x20
155x15 some negative in there

Cable Crossovers
90x12
100x10
60x20

Decline Hammer
2plates each side x 12
2p+25 x 10 5 FR
2p+35 x 10
2p x 15

Rear Delts Machine
105x15
105x12
105x12
105x10 Forced Reps

Incline Press
140x15
140x12
140x10

Seat Dips - real deep
185x12
160x15
100x20

45x15 one arm

[Mac]

Arms - BW 164

Tricep PD 5 sets
One arm curls 6 sets
Zotts 4 sets
Rope Tri extensions 3 sets
DB CC curls 3 sets

[masterschamp]

Steve....the pic is priceless...you ought to frame that one, bro!

Keith

[Hammerfit]

Never lost that pressing strength!

[Mac]

I forgot I had it and found it when I went to scan some old photos for my step-son. It was in the high school year book a full 8 1/2 x 11"

My son looked at it and said ' now i know where i get my hairy legs from '

I thought he might say impressive.

[Mac]

I am fairly sure I was doing a press at 205 as my best was 220. Don't think this was a clean and jerk, as I always did the split style with one leg in front of the other when doing those. Not too shabby for a 135lb midget.

thanks mike

[Mac]

Had to take some time off for a death in the family.

Back to it today with Chest and shoulders. BW 163 - dropping slowly

Bench 8 sets
Side Lateral machine 4 sets
Seated Dips 5 sets
DB Flys 4 sets
Incline Press 4 sets
Face Pulls 3 sets
Front DB raise 3 sets
Seated Chest Press 3 sets dropsets

20 minutes walking HR 125

[Mac]

Legs and Biceps BW 164

10 minutes TM
7 sets of squats 135-225-275-295-315-225-225 x10
2 sets single leg extensions 60x20
4 sets adductor 100x50 190x12 190x10 - way down in strength on these
one arm biceps - 4 sets - high reps
3 sets of abs
hyperextensions
15 minutes TM post workout

Nervous about tomorrow as my Dad will be having triple bypass surgery. I know and pray that all goes well. He has a lot of karma going for him.

[Hammerfit]

Legs and Biceps BW 164

10 minutes TM
7 sets of squats 135-225-275-295-315-225-225 x10
2 sets single leg extensions 60x20
4 sets adductor 100x50 190x12 190x10 - way down in strength on these
one arm biceps - 4 sets - high reps
3 sets of abs
hyperextensions
15 minutes TM post workout

Nervous about tomorrow as my Dad will be having triple bypass surgery. I know and pray that all goes well. He has a lot of karma going for him.


Hope all goes well for your dad Steve.

[masterschamp]

Said a prayer for your dad, Steve.

Keith

[Mac]

My Dad's surgery went well but he ended up with a quadruple bypass vs. the triple they had planned. Doc told me I had better watch my cholesterol levels as there may be a genetic predisposition to heart disease. My dad is the last person that I thought would have any heart issues.

Thanks Keith and Mike for the well wishes.

[mrky03]

Glad your dad's surgery went well. My father had bypass surgery 12 years ago. It does run in my family. I am hoping my lifestyle habits payoff!

[Mac]

Sat. 1-22 BW 164

Chest - shoulders

Bench 7 sets high volume lower weight 15-30 reps set
3 sets front DB raise
3 set side laterals
Hammer decline bench 4 sets
Rear delts 4 sets
3 sets flagpole DB
4 sets Face pulls
2 sets cable rear delta

1 mile run/walk

[Rick Prince]

Steve, I was happy to read your Dad's surgery went well.

[Mac]

Steve, I was happy to read your Dad's surgery went well.

Thanks Rick. He is doing good so far and might be able to go home tomorrow.

[Mac]

Sunday - BW 162

morning cardio - 15 minutes stat bike

Superset biceps and triceps - strength is down a bit
lots and lots of volume.

Finished with running a mile but don't ask how long it took me.

[Mac]

Tuesday BW 161.2

Shoulders
Smith Presses 6 sets 8 - 12 reps
Side Lateral machine 3 sets
Rear Delt machine - 3 sets
Front DB raise - uppercuts 2 sets
DB Side laterals 2 sets
Flag poles - 4 sets
Face pulls - 4 sets
cable side and rear lateral - 2 sets

Ran one mile - shaved 1:30 off my previous time. HR was thru the roof. Sweated like crazy.

[mrky03]

I would like to run some,nothing crazy but I always get injured! :(

[AnglicanBeachParty]

Keep up the great work!

[DUKE56]

Hey Mac, I haven't been around for a while, the last time I was on rxmuscle I received a gift of a virus. I thought I would stay away till they had a chance to get rid of any virus' there might be. I saw where your Dad had bypass surgery and I am glad to see he came through it ok. Take care and I'll be reading your thread.

[Mac]

Hey Mac, I haven't been around for a while, the last time I was on rxmuscle I received a gift of a virus. I thought I would stay away till they had a chance to get rid of any virus' there might be. I saw where your Dad had bypass surgery and I am glad to see he came through it ok. Take care and I'll be reading your thread.

Glad to see you're back John. I have not been bothered by the virus as it does not target the Mac platform. I hope you're doing well, how's the training been going?

[Mac]

Thursday's workout : BW 160 continue to drop weight and I can see it in the mirror!

18 sets of every kind of biceps and tricep exercise you can think of.

15 minutes on the treadmill and shaved another minute off the first mile.

[DUKE56]

The training has been going very well. I got some ideas for workout and started seeing progress in the shoulders and back. My wife though keeps telling me I have the dreaded noassatall diesease. I have been doing db lunges, leg presses, leg curls, and the legs get more firm but no butt. I'm sure my age (56) might have a little to do with it. I am going to compete in the June 30 competition in Bentonville, Arkansas if I can get the money all collected and sent in.
By the way your looking great . Good to touch base with you, I'll post some pics when I get the bodyfat down somemore .

[HeavyDutyGuy]

Glad to see your dads surgery went well! Nice training too!!

[Mac]

Glad to see your dads surgery went well! Nice training too!!


Thanks James. Going back to PA tomorrow to stay with my Dad for a couple of days. Will probably train at my old gym. That will be fun.

LEGS - BW 160.0

Warm-up run 1/4 mile on TM @ 5.0

Squats
135x12
225x10
275x10
295x10
325x6
275x10
275x10
275x10
275x10
275x10 holy shit I can barely walk. Was only going to do 6 sets and saw Hammer with 10, so off to keep up with the ol' man.

Leg Ext single leg - do one leg, immediately switch to the other, back and forth without stopping
75x10 4 sets

Adductors
100x50
100x50

4 sets of hyperextensions
2 sets of single leg lunges -

Run 1/4 mile and went home.

[Hammerfit]

Thanks James. Going back to PA tomorrow to stay with my Dad for a couple of days. Will probably train at my old gym. That will be fun.

LEGS - BW 160.0

Warm-up run 1/4 mile on TM @ 5.0

Squats
135x12
225x10
275x10
295x10
325x6
275x10
275x10
275x10
275x10
275x10 holy shit I can barely walk. Was only going to do 6 sets and saw Hammer with 10, so off to keep up with the ol' man.

Leg Ext single leg - do one leg, immediately switch to the other, back and forth without stopping
75x10 4 sets

Adductors
100x50
100x50

4 sets of hyperextensions
2 sets of single leg lunges -

Run 1/4 mile and went home.


Awesome job lil Bro! Glad I can still motivate!

[DUKE56]

That was a serious leg workout Mac. 275 and 295 for ten then topping it off with 325 for 6. Man my hat is off to you that's some serious leg work.

[Mac]

That was a serious leg workout Mac. 275 and 295 for ten then topping it off with 325 for 6. Man my hat is off to you that's some serious leg work.

Thanks Duke. It's nothing compared to what some of these other guys handle.

[Mac]

Wed 2/1 BW 161 - couple days off back in Erie taking care of my Dad. He is slowly getting better.

Biceps and Triceps superset

lots of volume, reps, low weight and huge pumps.

[Mac]

BW 162

Run 1/2 mile

Chest shoulders superset - fast pace between sets - high reps

incline BB 8 sets
Cable Crossover 4 sets
Flat bench DB fly 4 sets
Side laterals - front raise - rear DB laterals - 4 sets of each
rear delt machine - 3 sets

run 1/2 mile

[Mac]

Legs - BW 159

Squats x10 135-225-245-275 325x6 x12 245-245-245-245-245 135x20 rock bottom
Giant sets
3 sets each - extensions - leg curls - adductors
2 sets single leg lunges 30 reps

Run 1/2 mile

[Hammerfit]

Legs - BW 159

Squats x10 135-225-245-275 325x6 x12 245-245-245-245-245 135x20 rock bottom
Giant sets
3 sets each - extensions - leg curls - adductors
2 sets single leg lunges 30 reps

Run 1/2 mile


Love the widow set at the end....nice job

[Mac]

BW 160
Chest
low inclines 135x15 155x12 185x10 205x6 155x15 155x15 135x20
4 sets HS declines
4 sets cable crossovers 70x20
4 sets DB flies 35x15
Seated Dips 5 sets

run one mile

[HeavyDutyGuy]

Nice! How recent is that avatar pic?

[Mac]

Nice! How recent is that avatar pic?

thanks

It's old now, from 2009. However, I will better that this summer with improved chest and arms.

[Mac]

BW 161.5

.6mile run warmup

Arms Superset - fast pace - high reps
Tricep Pushdowns -
100x50
160x26 ' was shooting for 30 reps
130x20

one arm machine curls
30x30
30x25
30x25 ' some forced reps at the end

DB curls
25x25
25x20

French curls
25x15
25x12

Rope extensions
50x30
50x15

seated one arm cable curls
50x15
50x13

one-arm seated dips - emphasis on triceps - elbows out

Ab crunches 3 sets ab machine 2 sets

.5 miles run at end of workout

[Baldiewonkanobi]

Good to visit your thread and see that your Dad is OK. The visit should be grand.


Baldie

[Mac]

I missed logging an arm and shoulders workout. High volume, fast paced, great pumps. Weight is at 160.5 today and can definitely see the difference. Gaining some muscle fullness back and losing some fat.

Running a mile, usually split between the beginning and end of the workout.

[axioma]

Great catching up. Always amazed at the weight you manage for such high reps.

[Hammerfit]

Great catching up. Always amazed at the weight you manage for such high reps.


Great point Mat, pound for pound may be strongest of us all!

[Mac]

Great point Mat, pound for pound may be strongest of us all!

Thanks, but I doubt that I am even close. But I did kick that big guys ass at the 160lbs, he got 18 and died, but then did 8 with 230 and I couldn't get down cause it weighed too much.

[Mac]

Great catching up. Always amazed at the weight you manage for such high reps.

Good to see you again Ax. Hope that you're doing well.

[Mac]

Legs BW 161

Squats
135x15
225x12
315x10
245x12
255x12
225x10 4 sets

3 sets Leg extensions
3 sets Adductors
3 sets Lunges
5 set hypers

1/2 mile on treadmill @3.7

[Mac]

I am still training, just not logging as work has been keeping me very busy, which is a good thing. Trying to get a little leaner for our vacation to Jamaica in 5 weeks. BW was 160.5 last night.
Still improving my mile run time on the treadmill and have been doing HIIT sprints hitting 10 on the speed and just hoping I don't do a George Jetson off the end of it.

I love the runners high I get after 10 minutes, which is something I just don't get from weight training.

[masterschamp]

I am still training, just not logging as work has been keeping me very busy, which is a good thing. Trying to get a little leaner for our vacation to Jamaica in 5 weeks. BW was 160.5 last night.
Still improving my mile run time on the treadmill and have been doing HIIT sprints hitting 10 on the speed and just hoping I don't do a George Jetson off the end of it.

I love the runners high I get after 10 minutes, which is something I just don't get from weight training.

Bieing busy at work is a good thing.........BUT......going to Jamaica for a vaction is a VERY good thing! :)

[HeavyDutyGuy]

Have fun in Jamaica mon!!

[freebirdmac]

Sorry to hear about your dad but it was good to quickly read that he's ok!

Have fun in Jamaica!!

[Mac]

Have fun in Jamaica!!

Thanks FB and HDG.

Just a few more week until vacation time. However, now that it's 82 degrees in Ohio, it takes away some of the allure of going there, with respect to cost.

Training is going well. Leaning down slowly and increasing the cardio and workouts. I want to drop about 8 more lbs and end up ripped to shreds at 152lbs.

[DUKE56]

Hey Mac, I've been kinda busy getting ready for the Northwest Arkansas. My first competition. Glad to see your Dad is ok. I miss my Dad. Anyway enjoy him while you can.
It's kinda funny, the Dr. told me the only way I would succeed as far as my blood pressure and cholesterol would be if I ate grass and walked everywhere I went. So I take big ole cholesterol pills and blood pressure meds. Makes it hard to take pre-workout stuff. Take care

[Mac]

First, don't believe what every doctor tells you. If I did, I would have died 30 years ago.

BP Meds suck. Try celery seed extract, they work wonders for me and many others. My dad took cholesterol pills and guess what, they didn't $@#$@#$ work to prevent him from having a heart attack and needing quadruple bypass.

Good luck with your prep for your show and glad to hear you're doing well.

[Mac]

Not much has changed for me. Still training hard and losing a few lbs, slowly. Training is going well. No injuries is a plus for us old guys.


This is my starting point for this year's cut and my goal is to be better than last year. No plans for competition, just to stay healthy and look like I might lift a few weights.


118411

[masterschamp]

Good to hear from you, Steve. I was beginning to wonder if everything was ok.

Keith

[HeavyDutyGuy]

Ditto what he said.

[Mac]

Yep, everything is going fine, thanks. Just haven't been logging my workouts and very busy with work. But off-season is over and it's time to get down to business looking like a BB, as best an old guy can.

[mastersfreak63]

Yep, everything is going fine, thanks. Just haven't been logging my workouts and very busy with work. But off-season is over and it's time to get down to business looking like a BB, as best an old guy can.

Looking forward to BIG things my friend.

[freebirdmac]

Still lurking around. You sure don't look like you need much of a cut.

[Mac]

Still lurking around. You sure don't look like you need much of a cut.

Well, I ain't no Kevin Couch... so another 6-7 lbs and I will be good for the summer. Aim to reach close to the condition of my avatar by my 56th birthday!!!

Thanks for lurking on by!

[mrky03]

Lookin good Steve! I agree with you 100% on staying injury free!

[Mac]

After a week off from the gym, for good reasons, I look and feel like shit.

Time to get back to hitting it hard and some proper nutrition.

[mrky03]

Bring it! You inspire a lot of people around here!

[Mac]

Bring it! You inspire a lot of people around here!

Well, I don't know about that.

Here is a picture of me having some fun horse back riding in Jamaica. Ya mon!

118975

[HeavyDutyGuy]

Joel's right. Get to it, young man!

[Mac]

Back in the gym for a good shoulder - biceps - triceps and back giant sets. BW 160lbs. Felt good to look in the mirror and like what I saw, unlike the last week. Too many fruity drinks I guess.

[masterschamp]

Hope you had a great time on your vacation, Steve. Now just keep hammering away!

[Mac]

Hope you had a great time on your vacation, Steve. Now just keep hammering away!

We had a wonderful time. Now it's back to the grind of working to pay for next year's trip back.

Legs are on today's agenda. High reps, high volume and back to 10x10s in full squats next week. Ease back into some heavy SLDLs and rack pulls to boost the Test levels.

[mastersfreak63]

We had a wonderful time. Now it's back to the grind of working to pay for next year's trip back.

Legs are on today's agenda. High reps, high volume and back to 10x10s in full squats next week. Ease back into some heavy SLDLs and rack pulls to boost the Test levels.


Looking forward to hearing about the leg work.....

[Mac]

Looking forward to hearing about the leg work.....

Not much to report. High rep SLDL, leg curls, extensions, adductors, weighted hypers and lunges.

BW 159.5 - I dropped ALL protein supplements a few months ago and really haven't noticed too much difference. Going back to my favorite Optimum Nutrition Gold Standard after a brief run of HumaPro. I take too many damn pills now and trying to down 20 or so a day of HP got old.

[mastersfreak63]

Not much to report. High rep SLDL, leg curls, extensions, adductors, weighted hypers and lunges.

BW 159.5 - I dropped ALL protein supplements a few months ago and really haven't noticed too much difference. Going back to my favorite Optimum Nutrition Gold Standard after a brief run of HumaPro. I take too many damn pills now and trying to down 20 or so a day of HP got old.

ON Gold is my choice of whey, great taste.
I hear you on too many pills, I take the minimum and try relying on good nutrition for the rest. When are you competing again?

[Mac]

ON Gold is my choice of whey, great taste.
I hear you on too many pills, I take the minimum and try relying on good nutrition for the rest. When are you competing again?

I have no plans on competing again, at this time, as I only compete against myself, from one day to the next.

I try to achieve good conditioning once a year and peak on my birthday at the end of the summer. Keeps me from getting lazy, well wait, out of shape, as I am getting lazier as I get older.

[Mac]

My staple PILLS :

celery seed extract
B1 complex - C - D - E - Zinc -Magnesium
Ubiquinol
Astaxanthin
DHEA
Coconut Oil and DHA/EPA

and for preworkout - Beta Alanine Citralline Malate Xtend

[mrky03]

I have no plans on competing again, at this time, as I only compete against myself, from one day to the next.

I try to achieve good conditioning once a year and peak on my birthday at the end of the summer. Keeps me from getting lazy, well wait, out of shape, as I am getting lazier as I get older.

You are not lazy! 10x10 squats are brutal!

[Mac]

You are not lazy! 10x10 squats are brutal!

Thanks, but I am indeed getting ' lazier ' as I get older because I used to do 12x10.

;)

[masterschamp]

Thanks, but I am indeed getting ' lazier ' as I get older because I used to do 12x10.

;)

SLACKER!!!!!!!!!!! j/k lmao

Keith

[Mac]

I slacked off the slacking and had 3 great training days in a row. Arms - Legs - Shoulders Weight at 160.5

Cardio - walk/sprint 1 mile - need to accelerate the fat loss with more cardio and cleaning up the diet.

[Hammerfit]

I slacked off the slacking and had 3 great training days in a row. Arms - Legs - Shoulders Weight at 160.5

Cardio - walk/sprint 1 mile - need to accelerate the fat loss with more cardio and cleaning up the diet.

Ok, now let's keep this thing rollin! HammerTime lil' Bro!

[Mac]

Ok, now let's keep this thing rollin! HammerTime lil' Bro!

it going to roll some more

Tonight :

Cardio, abs and a quick arm blast to keep them pumped and vascular.

[mastersfreak63]

I slacked off the slacking and had 3 great training days in a row. Arms - Legs - Shoulders Weight at 160.5

Cardio - walk/sprint 1 mile - need to accelerate the fat loss with more cardio and cleaning up the diet.


Ok, now let's keep this thing rollin! HammerTime lil' Bro!


What he said ^^^^^^.

How many days a week do you usually train?

[masterschamp]

Go nail it Steve.........I want to see you back on stage, brother.

Keith

[Mac]

Go nail it Steve.........I want to see you back on stage, brother.

Keith

Maybe in the 60+ in 4 years.

[Mac]

What he said ^^^^^^.

How many days a week do you usually train?


4 days a week on average.

[Mac]

Mediocre chest , back refresher workout. BW 161.5
4 sets decline
4 sets incline
4 set cable crossovers
4 sets of lat pulldowns,
2 sets one arm pulldowns

Too tired to do cardio. Working in yard raking limbs and tree damage from high winds before mowing. Damn fingers are sore. Picking up plates was painful!!!
My hands have given me problems since I was young and often have writer's cramp from overuse of my hands. especially my right.
That's yet another sign of old age. F>>K ME.

[Mac]

A little more energy today. BW 160
Legs - 4 sets adductors - 5 sets single leg extensions - 4 sets seated leg curls - 5 sets weighted hyperextensions
could not get on the squat rack or the smith machine. gym was crazy packed with people.
Some abs and calves followed by running / walking a mile. sprint as fast as I can, wait till heart rate drops to 130, do it again. Times are getting better each week. Sprint @ 10 speed on treadmill.

[Hammerfit]

A little more energy today. BW 160
Legs - 4 sets adductors - 5 sets single leg extensions - 4 sets seated leg curls - 5 sets weighted hyperextensions
could not get on the squat rack or the smith machine. gym was crazy packed with people.
Some abs and calves followed by running / walking a mile. sprint as fast as I can, wait till heart rate drops to 130, do it again. Times are getting better each week. Sprint @ 10 speed on treadmill.

could not get on the squat rack or the smith machine
Tell them to get the hell out of your way!

[Mac]

could not get on the squat rack or the smith machine
Tell them to get the hell out of your way!

Normally I would, but they were as big as you.

[masterschamp]

Way to bounce back, Steve.

Keith

[mrky03]

Drives me crazy when I can't get to a piece of equipment! Luckily we have 3 squat racks and 2 Smith machines. Still if you are in the gym at peak hours it's going to be crazy!
Way to get it done though!

[Mac]

Great back workout last night, good pump, lots of energy. Maybe my new supplement is working!

4 sets stiff arm pulldowns
5 sets wide grip lat pulldowns
4 sets low pulley rows
3 sets one arm pulldowns
4 set rear delt machine

Run one mile on tread mill - best time this season

BW 160

[HeavyDutyGuy]

Couldn't get the pics to open, but from I remember you just needed more outer sweep and more fullness..

[Mac]

Yesterday was biceps and triceps. BW 160 today 158 ! Look leaner, especially in the shoulders. Strength was up.

Shoulders tonight -

7 sets Smith Press
4 sets face pulls
4 sets lateral raise
4 set rear delts
3 set cable rows

[KevinCouch]

Drives me crazy when I can't get to a piece of equipment! Luckily we have 3 squat racks and 2 Smith machines. Still if you are in the gym at peak hours it's going to be crazy!
Way to get it done though!

Yep me too. That's why I train at home. I can get down right nasty with people in the gym. I don't have the variety of equipment that a gym has at home but it get's the job done.

[Mac]

Slacking on logging as of late. Training is going mediocre. Too much work going on with my business. BW was 158.5 last night. Another 6-8 lbs. and I will stick there for the rest of the summer.

[masterschamp]

Gotta do what you gotta do, Steve. You are never really out of shape anyway, so when you can really flip that switch.....look out!

Keith

[Mac]

Gotta do what you gotta do, Steve. You are never really out of shape anyway, so when you can really flip that switch.....look out!

Keith

Let's hope that happens this year. I am looking forward to seeing the results of all your hard work.

[Mac]

Arms - superset biceps and triceps - BW 158 sprint/walk one mile .2 was walking

Tricep PDs - 100x50 160x30 was going for 33 160x10 real slow
one arm machine curls 30x30 40x20 40x20 30x20
Rope extensions 60x20 60x30
Rope curls 70x15 70x15
One arm PD - elbows flaring out 70x20 60x20

[masterschamp]

Let's hope that happens this year. I am looking forward to seeing the results of all your hard work.

Thanks, Steve...........I am giving it everything I have.

Keith

[Mac]

I am giving it everything I have.



Looking at your workouts, it looks like you give enough for 3 persons. That's great about your son too. I tried to get my son involved but it lasted a couple of weeks.

[HeavyDutyGuy]

could not get on the squat rack or the smith machine
Tell them to get the hell out of your way!
Agree with that!!

[Mac]

BW 160

I must be recomping as my bodyweight has stayed the same but my fat % is definitely down. I can see my intercostals coming thru with striations and vascularity in my shoulders.

hitting the iron consistently just not logging anything at this time.

[HeavyDutyGuy]

The icon pic looks great! Is that recent??

[Mac]

The icon pic looks great! Is that recent??


Thanks. That is from Nov 2009. I am not too far from that condition and my arms are bigger too.

[Mac]

Great workout tonight. Superset Biceps and Triceps - huge pump BW - 159.5

Tricep Pushdowns- stack with 150lbs 40 reps - new PR
one arm rope PDs - 100x8 110x6 120lb x 4
one arm machine curls - 40x30 30x30 40x20 40x20

I actually felt good about how I looked! That's something new for me.

several sets of rope ext, zotts, rope curls, one arm cable curls overhead DB ext

[Hammerfit]

Great workout tonight. Superset Biceps and Triceps - huge pump BW - 159.5

Tricep Pushdowns- stack with 150lbs 40 reps - new PR
one arm rope PDs - 100x8 110x6 120lb x 4
one arm machine curls - 40x30 30x30 40x20 40x20

I actually felt good about how I looked! That's something new for me.

several sets of rope ext, zotts, rope curls, one arm cable curls overhead DB ext


Awesome job Steve! Nothing better for the mind than a good arm pumpin!

[masterschamp]

Great job, Steve....sounds like you are really get back into the swing of things.

Keith

[Mac]

Great job, Steve....sounds like you are really get back into the swing of things.

Keith

I never quit, but now I am surely swinging and hitting the target! Need to step up the dedication this month with a week of family vacation you know my diet will be in jeopardy.

As I get older, my conditioning fades all too quickly with the wrong foods and not enough exercise. A month of hard work can go down the toilet in just a few days.

[PFEPerformance]

Stopping by to say HI! ;) NICE - no..."AWESOME" Transformation!!

~L

[Mac]

Thank you very much ~L for the kind words and stopping by to say Hi.

[Mac]

Slight setback in training. Don't really know what's going on but I think I am having more kidney issues. My left kidney had been a problem early in my teens and doctors told me I would have it my entire life. I didn't have any until last summer with the kidney stone. Worst week of my life and the most painful experience I ever had. My anxiety over that returning has been an issue.

I am hoping these pains subside or pass, as in another stone is coming down the pike. Getting some new blood tests. BP was elevated at the doctors, but I have a terrible white-coat syndrome as I do not like doctors. I could feel my heart pounding. It just brings back a lot of memories of my dismal health issues in my teens.

Other than that, I feel good and I am just having a hard time coping with my body getting fucking old.

[Mac]

I woke up Sunday morning with a dull ache in my back. As the day progressed it got to the point I could no longer bend over. Lots of pain in my lower back radiating out to my top of my pelvic bones. WTF.

I don't remember injuring anything the night before but now on my 4th day it's improving to where I can function and not take muscle relaxers. So ready to get back to good health again.

[HeavyDutyGuy]

Sorry to hear about your health problems. Hope you feel better soon!

[mrky03]

Sounds like a kidney stone, I have had two of them. It's been about 14 years ago, extremely painful worst thing I've ever felt. My poor wife has passed more stones than we can remember. Hope you get this resolved.

[PFEPerformance]

Have you ever had your Thyroid checked? Only asking because I have a family member who lived with Kidney Stones non stop and obviously much pain, treatments, ER visits...etc.....

Out of the blue one day a ER nurse said she was going to run a Thyroid check on him and found some issues with his Thyroid. I don't know all the "medical" details....but can tell you they found that his body was not breaking down calcium as it should and in turn, developing endless kidney stones.

Worth asking anyway??

Good luck! Feel Better!!

[Mac]

This wasn't a kidney stone. I had one of those last summer and it was the worst pain I ever had, much worse that I went thru. I can only think I injured my lower back or impinged a nerve during smith presses the day before. My entry on the 7th was something else unrelated to this.

I need to get new blood work and that will include the thyroid. Interesting about your friend's problem with his causing the stones.

Thanks for the well wishes. Heading to Virginia Beach for 5 days so I will have plenty of healing time.

I miss the iron.

[Mac]

Vacation is over. I hit the gym tonight for the first time in 10 days. It felt great, no back issues. Just did some circuit training. Hit biceps, triceps, shoulders and lat pulldowns. Great pump!

My back/hip problems persisted thru the week. I truly don't know what to make of it and think it is being caused by muscle spasms, as the problem will come and go. You wouldn't know I had a problem today and if driving for 10 hrs. didn't set it off, what would?

The problems all started about 5 days after I stopped running sprints on the treadmill. Maybe they are muscle spasms, intense ones. 2-3 Advils would cure it within 45 minutes and then there was nothing, zilch.

[Hammerfit]

Vacation is over. I hit the gym tonight for the first time in 10 days. It felt great, no back issues. Just did some circuit training. Hit biceps, triceps, shoulders and lat pulldowns. Great pump!

My back/hip problems persisted thru the week. I truly don't know what to make of it and think it is being caused by muscle spasms, as the problem will come and go. You wouldn't know I had a problem today and if driving for 10 hrs. didn't set it off, what would?

The problems all started about 5 days after I stopped running sprints on the treadmill. Maybe they are muscle spasms, intense ones. 2-3 Advils would cure it within 45 minutes and then there was nothing, zilch.


Have you tried L-Taurine? I take 1000mg a day, keeps cramps and muscle soreness down

[Mac]

Have you tried L-Taurine? I take 1000mg a day, keeps cramps and muscle soreness down

No, I haven't. I didn't think this was a back pump issue as I am not taking anything that would cause it.

[PFEPerformance]

Consider going and getting a Deep Tissue Massage ?............ If you have tight hams, glutes, lower back,....etc.... or some level of muscle irritation going on..... you WILL get some relief.....be forwarned though...if you never have had one and you get a good tech..... It HURTS like a @#$@#)&#$) !! BUT.... if you can endure it and let them do their work (may take a couple visits).... you will be amazed at the relief you get!! It also will greatly assist in getting some flexibility back if you are overly tight so you can get some deep stretching in on your own.

[Mac]

Consider going and getting a Deep Tissue Massage ?.

Great advice. I think you hit the nail on the head with the tight muscles. I started doing some stretching and today is the first day I didn't have to take anything for pain.

Sucks getting old.

[PFEPerformance]

You're NOT old - YOU'RE an ATHLETE - comes with the territory!!! ;):cool: Brace yourself for a lil (or more) torture - but it works wonders! LOL

[Mac]

You're NOT old - YOU'RE an ATHLETE - comes with the territory!!! ;):cool: Brace yourself for a lil (or more) torture - but it works wonders! LOL

I am an old athlete!

[Mac]

Before we went on vacation we had a new septic tank put in. They don't put the soil back where it came from when they put the damn thing in. When they were done it was a @#$% mess. This will be my cardio for the next week, shoveling and raking and more shoveling. They wanted almost $2000 to landscape it after spending 8500 for the blessed tank. I lamented it should come with the part of the job, take dirt out, but it back.

Great therapy for the back too! That hasn't bothered me other than some slight stiffness. Doing a lot of stretching and hope to get a chest workout in by day's end.

[AnglicanBeachParty]

Before we went on vacation we had a new septic tank put in. They don't put the soil back where it came from when they put the damn thing in. When they were done it was a @#$% mess. This will be my cardio for the next week, shoveling and raking and more shoveling. They wanted almost $2000 to landscape it after spending 8500 for the blessed tank. I lamented it should come with the part of the job, take dirt out, but it back.

Great therapy for the back too! That hasn't bothered me other than some slight stiffness. Doing a lot of stretching and hope to get a chest workout in by day's end.

Sad story, but you have a great attitude!

[bodyhard]

Whats up man still doing your thing I see

[Mac]

Whats up man still doing your thing I see

I went looking for you John and that site was gone. Glad to see you're still alive and kicking.

How are you doing? Coming back to stay for awhile? Miss you being around here.

[bodyhard]

Been training my ass off, just turned 48 this past Sat on the 23rd.

[bodyhard]

How is your training coming along?

[Mac]

How is your training coming along?

It's going good. Had a great arm workout tonight. Starting to look like my condition in my avatar.

Happy Birthday young man.

[masterschamp]

BTW....the conditioning in your avatar looks GREAT! Sounds like things are rounding back into shape for you Steve....happy for you, bro!


Keith

[Mac]

BTW....the conditioning in your avatar looks GREAT! Sounds like things are rounding back into shape for you Steve....happy for you, bro!


Keith

thanks Keith, now that there are no vacations scheduled by the misses I can maintain a clean diet. I hope to peak for my 56th birthday at the end of August, that's my pseudo contest day.

I am watching you, and look forward to seeing the best you have to bring to the stage.

[Mac]

Did a fast paced chest and shoulders workout yesterday. I was out riding on the motorcycle and it was just too blessed hot to ride so when passing the gym I stopped and blasted for 30 minutes.

Trying to change the time of day that I workout. for 4 years I worked out around noon and for the last year it's been 9pm and night. It's too easy to be old and just want to stay home at that time of day. So I will be hitting it earlier and going to do some two-a-days for July and August and ramp up the intensity.

bW 158.5

[PFEPerformance]

Got any comps scheduled for this year?

[Mac]

Got any comps scheduled for this year?

No competitions scheduled. Haven't been on stage since '87.

I have only been competing against myself each year to improve over the previous year. Failed to do that the last two years so I am hoping for better things this year.

Where is BFE Ohio?

[Mac]

Got any comps scheduled for this year?

How about you?

[PFEPerformance]

LOL - Never been to BFE Ohio?? "Montezuma" Ohio

Yes - Two shows on the roster - potentially a third in between the two.... that's if I'm feeling good and have my shit together enough to hit it X 3..... did two back to back last year and did well but crashed pretty hard after..... coming at it a bit different this year, nutrition and goals have changed up and better plan in place - so, we'll see how it goes.

[Mac]

LOL - Never been to BFE Ohio?? "Montezuma" Ohio

Yes - Two shows on the roster - potentially a third in between the two.... that's if I'm feeling good and have my shit together enough to hit it X 3..... did two back to back last year and did well but crashed pretty hard after..... coming at it a bit different this year, nutrition and goals have changed up and better plan in place - so, we'll see how it goes.


I am from PA - didn't know where BFE :)

Good luck with your prep and new plan and goals for your shows. I admire those competing as I remember what it was like when I did it so long ago.

I will be watching your progress.

[Mac]

Yesterday's workout :

Morning : BW 161

superset 12 sets of biceps with 12 sets of triceps - little rest between sets


Night : BW 158.5

4 giant sets - fast pace
Leg extension - single leg
Seated leg curls -
Adductors
Hypers

4 sets of ab curls on high cable

[Mac]

Shoulders, chest and back. Fast pace. 25 sets

BW 160

[masterschamp]

Back on stage next year, Steve. Everything is there....just make it happen.

Keith

[Mac]

Back on stage next year, Steve. Everything is there....just make it happen.

Keith


I would love to get back on stage, but at this point in my life it would add too much stress to my already stressful life.

That's just an excuse, as I am sure you know.

[Mac]

!@#@#$ me. I will be out of commission for a while. Whatever issues I had with my back returned.

I was on my third set of squats and I adjusted the bar slightly and then something popped in my hip and now I have trouble walking and bending over.

[Hammerfit]

!@#@#$ me. I will be out of commission for a while. Whatever issues I had with my back returned.

I was on my third set of squats and I adjusted the bar slightly and then something popped in my hip and now I have trouble walking and bending over.

Damn sorry to hear that Bro...speedy recovery

[PFEPerformance]

So Sorry to hear that! I've got a herniated L7 that I live with, so TOTALLY understand low back issues and pain! Don't let it go - get it checked out!! Let us know what you find out!

Good Luck!!

[Mac]

Thanks.

Fortunately this problem is not in my back but in the gluteus medius on the right side. Advil seems to let me tolerate it.

I have been self-insured for the last 10 yrs. and try to avoid unnecessary procedures that cost many thousands of dollars. Stupid thing to do, I know... of course ObamaScare will come to the rescue for people like me. My only need for medical care was the emergency room for a kidney stone last summer. The bill for that was $8000, so.... it better damn well be killing me before I go to the hospital. And all they did was give me some pain killer and expensive diagnosis confirming it was a kidney stone.

The thing that I cannot figure out is why a hospital will bill uninsured people $5000 for a CT scan but if you have insurance, it is less than half that amount. That's not right.

I will be back real soon.

[mrky03]

Geez Steve, I agree that is ridiculous. Medical care is definitely out of hand. I don't go unless I'm dying and I used to have decent insurence.

[masterschamp]

Off the horse and right back up again..........get back quick!

Keith

[Mac]

Off the horse and right back up again..........get back quick!

Keith

Today is the first day my lower back/hip issues have subsided. Feels like any wrong move will set if off into a spasm. I never in my life had back problems, until now.

I need to develop my core, stretch and keep weight off my hips for a while. No squats for about 4-5 weeks.

Starting to believe this happened because of a muscle imbalance that occurred after I stopped sprinting and running a mile 4 times a week. Spasms and inflammation are choking off the nerves, I hope and there not a herniated disc.

I need some iron in my hands!

[mrky03]

Geez that sux Steve. I have had problems in my low back/hip area for a long time. Stretches for my low back helps a lot. Especially the one where I cross my legs and pull the straight leg with my hands. Really made a big difference.

[Mac]

First day out of bed without pain in my back. Feels tight and will do some light stretching and get in an arm workout later today.

Going to jump back on the horse slowly!

[masterschamp]

First day out of bed without pain in my back. Feels tight and will do some light stretching and get in an arm workout later today.

Going to jump back on the horse slowly!

That's great news, Steve!

Keith

[Mac]

Superset Biceps and Triceps - BW 160
12 sets total - 102 outside gym air conditioning didn't seem to be working!

4 sets of hammer decline chest - 30 reps / set
4 sets of hammer strength press - 20 reps

no back pain :D

[Mac]

I am about ready to use my home gym today as there was no air conditioning at the gym yesterday and it's even warmer today at 104 outside. Cooler here in the house. Unfortunately my home gym consists of 5 dumbbells, 6 if you count me.

You can do a lot with a 20, 25, 35, 45 and 60lb DB Working with the 160lb one is tougher.

[Curt James]

!@#@#$ me. I will be out of commission for a while. Whatever issues I had with my back returned.

I was on my third set of squats and I adjusted the bar slightly and then something popped in my hip and now I have trouble walking and bending over.

Sucks! Wishing you a full and speedy recovery.

Do you do chiropractic? I have a great doctor near my work. Chiro has been a miracle for me, but I know not everyone is a fan.

[Mac]

Sucks! Wishing you a full and speedy recovery.

Do you do chiropractic? I have a great doctor near my work. Chiro has been a miracle for me, but I know not everyone is a fan.

I had a real bad experience with a chiro when I was in my 20s. That makes me very reluctant to see one again. He fucking almost crippled me, couldn't walk for days.

I think this is a lesson learned that I am overlooking some core exercises and incorporate some stretching.

Having some good ol' ART would probably do me wonders.

[Mac]

Several good workouts - 4 days in a row. Higher reps/ lower weight/ full ROM with concentration on feeling the muscle.

I am doing only upper-body exercise as I am letting my hips/back take a rest a bit longer before doing any leg work. Something still ain't right.

BW - 161 - don't know why I gained weight.

[Mac]

Blasted chest and shoulders last night

BW 155 - lost 6lbs in 2 days! A little flat but my 2 day fast worked to drop some fat. What a difference it makes in vascularity and how i look.

I only had some BCAA and 2 protein shakes each day.

[masterschamp]

Blasted chest and shoulders last night

BW 155 - lost 6lbs in 2 days! A little flat but my 2 day fast worked to drop some fat. What a difference it makes in vascularity and how i look.

I only had some BCAA and 2 protein shakes each day.

Sounds great, Steve.........good to see you hitting it in the gym consistently again........remember....you are getting back up on that stage again next year!

Keith

[Mac]

Sounds great, Steve.........good to see you hitting it in the gym consistently again........remember....you are getting back up on that stage again next year!

Keith

Yes, I will be on stage to hand you your Master's trophy in Pittsburgh. Gary said it would be OK.

[mrky03]

Fasting huh? That is becoming popular on the Internet.

[Mac]

Fasting huh? That is becoming popular on the Internet.

Yes, I was reading some new scientific studies about it, not bro science. In 2009, I did fasted cardio and saw great results. Only used some BCAA.

Tonight I was 4 lbs heavier. Worked out at my old gym. Haven't been there in 2 years. A good pump, a nice tan from walking the beach for a couple miles and I am starting to resemble a bodybuilder. If I can stay the course, I might be the biggest I have ever been and ripped. We will see.

[ayezer]

I got back problems not ready for any sugery but every time start feeling better and pull or squat heavy it gets bad again.
I feel for you.

[Mac]

I got back problems not ready for any sugery but every time start feeling better and pull or squat heavy it gets bad again.
I feel for you.

Never had any problems with my back my entire life. I hope this is just something temporary. It started up this morning putting my damn socks on.

[mrky03]

Yes, I was reading some new scientific studies about it, not bro science. In 2009, I did fasted cardio and saw great results. Only used some BCAA.

Tonight I was 4 lbs heavier. Worked out at my old gym. Haven't been there in 2 years. A good pump, a nice tan from walking the beach for a couple miles and I am starting to resemble a bodybuilder. If I can stay the course, I might be the biggest I have ever been and ripped. We will see.

Interesting, I have read some posts about intermittent fasting recently.

[PFEPerformance]

Never had any problems with my back my entire life. I hope this is just something temporary. It started up this morning putting my damn socks on.

"Someone" suggested going for a deep tissue massage a while back (hmmmm....wonder who that was....LOL)..... Have you looked into it?

If your issue is muscular vs skeletal it could do you some good and assist in releasing some issues that cause spasms and pain. Sometimes takes a couple visists and some commitment to deep stretching on your part - but, might be worth a try for you!

[Hammerfit]

"Someone" suggested going for a deep tissue massage a while back (hmmmm....wonder who that was....LOL)..... Have you looked into it?

If your issue is muscular vs skeletal it could do you some good and assist in releasing some issues that cause spasms and pain. Sometimes takes a couple visists and some commitment to deep stretching on your part - but, might be worth a try for you!



I have been having deep tissue message and trigger point therepy done and getting ready to start yoga stretching exercises for my shoulder....the deep tissue stuff is painful as hell but has certainly helped

[PFEPerformance]

I have been having deep tissue message and trigger point therepy done and getting ready to start yoga stretching exercises for my shoulder....the deep tissue stuff is painful as hell but has certainly helped

THAT's the truth!! First time I tried it a couple years ago I had to look and see if someone else was in room with me and I was supposed to "Tap Out" or something....Holy Mother of God!! LOL Then the every so often mumbled @$)*@# as I'm face down that the therapist will ask if I said something... Uh...Nope....continue..... LOL It does get better each time (at least for me) and learning to breathe and RELAX with it!! STRETCHING after has helped me immensely as well.

[Mac]

"Someone" suggested going for a deep tissue massage a while back (hmmmm....wonder who that was....LOL)..... Have you looked into it?

If your issue is muscular vs skeletal it could do you some good and assist in releasing some issues that cause spasms and pain. Sometimes takes a couple visists and some commitment to deep stretching on your part - but, might be worth a try for you!

Yes, I did indeed look into it and currently have an appointment coming up on Monday. I am doing some foam rolling and started stretching techniques that I learned online.

Tonight I am going to buy an inversion machine and start decompressing a few times a day.

[PFEPerformance]

Great! Let us know how it goes!!

Curious about the inversion table..... heard of them and have had it suggested to me as well but never took it any further.... let me know what you think! Pricey?

Good Luck - HAVE A GREAT WEEKEND!!

[Hammerfit]

Before you invest in an expensive contraption try hanging from a bar for 60 seconds (It's an extreme stretching tech. from Dante) Ive been using between squats sometimes and it helps alot

[Mac]

Before you invest in an expensive contraption try hanging from a bar for 60 seconds (It's an extreme stretching tech. from Dante) Ive been using between squats sometimes and it helps alot

Hammer, that would be great if (a) - had a bar to hang from (b) - didn't hurt like hell to get in place to hang.

It isn't that expensive [$400] and I would think if I have the problem now, it ins't going to go away, and possibly continue to be a problem.

In my own gym where we made our own equipment, I had an such a device with the boots and everything. It was wonderful therapy to deload the back from compression.

[Mac]

Great! Let us know how it goes!!

Curious about the inversion table..... heard of them and have had it suggested to me as well but never took it any further.... let me know what you think! Pricey?

Good Luck - HAVE A GREAT WEEKEND!!

Thanks.

they didn't have the model I wanted, only the more expensive ones. Going to CALL first to the next place I go.

Have a great weekend yourself !!

[masterschamp]

Yeah....wasn't there something called inversion boots back in the day? They had hooks built in so you could hang upside down from a chin bar.

[Mac]

Yeah....wasn't there something called inversion boots back in the day? They had hooks built in so you could hang upside down from a chin bar.


Who is that huge shredded guy in your Avi?

We made our own boots that fit my little feet and his big ones. They weighed about 5lbs each. My friend was very very good at building things and he made most of the equipment in my gym.

[masterschamp]

Who is that huge shredded guy in your Avi?

We made our own boots that fit my little feet and his big ones. They weighed about 5lbs each. My friend was very very good at building things and he made most of the equipment in my gym.

That's some 50 year plus hippe with long blonde hair!! LOL!!!!!
Someone said my rear lat spread looked like one they had seen of Draper years ago with the hair and everything! I'll take that! ( now I have to change the avi again!)

[Mac]

That's some 50 year plus hippe with long blonde hair!! LOL!!!!!
Someone said my rear lat spread looked like one they had seen of Draper years ago with the hair and everything! I'll take that! ( now I have to change the avi again!)

You're right, that lat spread shot of yours reminds me of an old Draper picture.

[Mac]

I got back to the gym on Thursday and Friday despite the issues going on with my back and hip. It felt good to grab onto the iron after being off for 5 days. I didn't do anything that placed weight on my core or would aggravate the pain.

Someone suggested that I use a foam roller on my lower back and hips. This was the first time I tried this and all I can say is, ouch! Things are improving slowly.

[Mac]

I had a great chest workout tonight. BW 159 - fast pace - high reps 15-20 20 sets total

Today was a breakthrough day as my lower back and both hips cracked while doing the foam roller. I guess they have been so tight that never happened. Doing the roller hurts so much I think it causes endorphin release. I no longer have that feeling in my lower back that it needs to be snapped back in place. Best I have felt for months.

Now to tread slowly and keep working on getting back to full recovery.

[masterschamp]

I had a great chest workout tonight. BW 159 - fast pace - high reps 15-20 20 sets total

Today was a breakthrough day as my lower back and both hips cracked while doing the foam roller. I guess they have been so tight that never happened. Doing the roller hurts so much I think it causes endorphin release. I no longer have that feeling in my lower back that it needs to be snapped back in place. Best I have felt for months.

Now to tread slowly and keep working on getting back to full recovery.


That's great news, Steve!

[KevinCouch]

I got back to the gym on Thursday and Friday despite the issues going on with my back and hip. It felt good to grab onto the iron after being off for 5 days. I didn't do anything that placed weight on my core or would aggravate the pain.

Someone suggested that I use a foam roller on my lower back and hips. This was the first time I tried this and all I can say is, ouch! Things are improving slowly.

Hey Steve,
I have and inversion table I got a few years ago and it does help decompress my spine. I use it at least once per day. But what helps me between sets of squats is just a ball. I sit on it legs about 12 inches apart and my hands on my hip flexor area and I roll slowly pressing down with my hands on my hip region with a good amount of pressure about 15 or 20 times between every set of squats. It really helps me get thru my squat workouts. I can actually hear and feel my disks release pressure and adjust.

[Mac]

Hey Steve,
I have and inversion table I got a few years ago and it does help decompress my spine. I use it at least once per day. But what helps me between sets of squats is just a ball. I sit on it legs about 12 inches apart and my hands on my hip flexor area and I roll slowly pressing down with my hands on my hip region with a good amount of pressure about 15 or 20 times between every set of squats. It really helps me get thru my squat workouts. I can actually hear and feel my disks release pressure and adjust.


thanks for the suggestion Kevin. What table did you get and how long do you use it each day?

[KevinCouch]

thanks for the suggestion Kevin. What table did you get and how long do you use it each day?

it's called "Hang Ups" it was about $300 if I recall about 3 years ago. It's multipurpose for me. I do inverted crunches on it too (weighted) which also decompresses spine while doing ab work. I usually hang upside down for about 10 minutes every day. I'll move my hips around a little which decompreses hips too.

[Mac]

it's called "Hang Ups" it was about $300 if I recall about 3 years ago. It's multipurpose for me. I do inverted crunches on it too (weighted) which also decompresses spine while doing ab work. I usually hang upside down for about 10 minutes every day. I'll move my hips around a little which decompreses hips too.


That would be the one made by Teeter, I believe, which is the brand I was looking at. Thanks!

[Mac]

Took a day off and tonight had a good back workout BW 161

Wide Lat pull downs 5x15
Close grip 3x12
Rotary Hammer PD 3x12
Seated row 3x15
Dickersons 3x12
one arm cable pulldowns 2x10
Rear Delts 3x12
Goal post fly 3x10

More foam roller, back feeling much better. Going to start core training next week.

[Mac]

BW : 161 Triceps - Calves

one arm rope Pushdowns 4 sets x 15
one arm rope extensions 3 sets x 12
seat dips 4 sets x 10
one arm DB french curl 3 sets x 15
rev one arm pd - 3 sets
leg raises 2 sets

3 sets seated calf - haven't done these in a long time so I took it real easy. I know how sore they can get first time back training them.

foam roller on sore lat muscles and hips / lower back. Continue to improve on hip pain.

[masterschamp]

looks like you are starting to hit your stride again, Steve!

Keith

[Mac]

looks like you are starting to hit your stride again, Steve!

Keith

Yes, I am feeling much better. Still nursing it. Let's hope I don't slip up again! I am anxious to start training legs again but will wait till next week.

[PFEPerformance]

Did you get your deep tissue massage? How'd it go??

I went last night for mine - I go every 5-6 weeks for "maintenance" - made the error of not planning my week accordingly and did heavy chest on Tuesday night - I DO NOT RECCOMEND going for a deep tissue massage when the chest is already in torn up status.....LOL Experiment for yourself after heavy chest day having someone deeply work their thumbs over your chest and delt connectors......... you will see what I mean!! I think I stopped breathing and started praying a few times througout !! LOL OMG!!

Looks like things are clearing up for you finally - so glad to hear it!!