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

[ame="http://forums.rxmuscle.com/showthread.php?t=24309"]The journal.... - RX Muscle Forums[/ame]


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! )

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! )

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"

[blu2xtreme]

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

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

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.