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Thread: Cook`s journal

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    FREAK cook's Avatar
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    Default Cook`s journal

    OK maybe not the catchiest name for a journal but it should get the job done.
    My goal here is to get my fat ass in shape.I am giving myself 10 weeks and then on June 30 I will get my son to take some pictures of me and I will post them.No matter what.
    I am 53 years old.
    About 5-10...I was 5-11 I think I lost an inch along the way.
    I weigh 222 today.I know that doesn`t sound real heavy but I have a lot of fat on my lower abs and chest I need to lose.
    I will also be changing some things about my training.I have been training at the same gym since 1998 at 5:30 am.Well they are closing next week and I will be doing my training at home.I have enough equipment that I should be able to work everything just fine.I don`t have a line of Hammmer equipment but I should be fine.
    A bigger change for me will be not training so early.
    I plan to train
    Sat. 8:30 am quads
    Sun.8;30 am chest
    Mon 8:30 am back
    Wed night about 8 shoulders
    Thur.night about 8 arms
    I am off work Sat Sun and Mon. so I can train and then relax for most of the day.
    I welcome comments or any advice from anyone who would like to chime in.I have been lifting weights since 1977 but by no means do I think I know it all.I appreciate any advice whatever your level of expertese or if you think I`m being a pussy voice your opinion.

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    BigDawg Dre23's Avatar
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    About to go to the gym, but wanted to check in with my support for my boy Cook.

    It's time to get in gear, and if anyone can do it, it is this man!




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    FREAK cook's Avatar
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    Quote Originally Posted by dre23 View Post
    About to go to the gym, but wanted to check in with my support for my boy Cook.

    It's time to get in gear, and if anyone can do it, it is this man!
    I got the big man on my side I`m good to go...thanks Dre

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    Moderator Hoss06's Avatar
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    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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    Moderator Hoss06's Avatar
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    What about hamstrings? Cardio? What's your current diet like? Aprx starting point bf% wise?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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    The Engineer: GAT Lead Rep lastson's Avatar
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    Ten weeks.. the count down has begun..

    Too bad about the gym closing, that just sucks... But since I train at home too, it will be interesting to see how you work around not having a price of equipment...

    Good luck and let's get working...

    last

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    Quote Originally Posted by Hoss06 View Post
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    Allright Hoss,I especially appreciate you joining in and if Bushy can I will have some diet questions for you two.The first one is....I have been training early in the morning on an empty stomach for maybe 20 years.I think on my 8:30am days I will get up and eat something at about 6:30.The question is what to eat.I was thinking oatmeal and ?????maybe egg whites maybe a scoop of peanut butter what are your thoughts on this?

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    Quote Originally Posted by Hoss06 View Post
    What about hamstrings? Cardio? What's your current diet like? Aprx starting point bf% wise?
    Hams I will work after shoulders.I have a standing leg curl machine and some stiff legs DLs I thInk.Cardio I will do Tue-Fri at 6:30 am maybe 30 minute walk and then Sat,Sun,Mon after weights.Diet has been eating 250-300 protein and keeping calories between 2000-2500.That in effect keeps the carbs pretty low.I just need more consistancy.Bodyfat is????I don`t know pretty high.I will get my son to take a few pics Saturday and if they are not too embarassing maybe we can guesstimate.

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    FREAK cook's Avatar
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    Quote Originally Posted by lastson View Post
    Ten weeks.. the count down has begun..

    Too bad about the gym closing, that just sucks... But since I train at home too, it will be interesting to see how you work around not having a price of equipment...

    Good luck and let's get working...

    last
    Thanks Last I need all the help I can get.I will be ok training at home.I have done it for extended periods before.I started off training as a powerlifter so for years squats and deadlifts were the core of my training.Because of an injury to my knee I haven`t squatted in a year.Well I did about 6 months ago because I thought my knee was well and it turned out it wasn`t.I have a leg extension bench and I will be doing front squats as well as walking lunges so I should be able to get a good leg workout.Thanks for joining in.

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    Moderator Hoss06's Avatar
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    Quote Originally Posted by cook View Post
    Allright Hoss,I especially appreciate you joining in and if Bushy can I will have some diet questions for you two.The first one is....I have been training early in the morning on an empty stomach for maybe 20 years.I think on my 8:30am days I will get up and eat something at about 6:30.The question is what to eat.I was thinking oatmeal and ?????maybe egg whites maybe a scoop of peanut butter what are your thoughts on this?
    Carbs/protein/fat every meal.
    Why not do 1 cup oats
    3 egg whites
    1 whole?
    Thats 17pro 42c 6fat
    Or
    1 cup oats
    3 egg whites
    1 whole egg
    1 scoop protein
    1 tbsp pb
    41p 50c 15far
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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    FREAK cook's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Carbs/protein/fat every meal.
    Why not do 1 cup oats
    3 egg whites
    1 whole?
    Thats 17pro 42c 6fat
    Or
    1 cup oats
    3 egg whites
    1 whole egg
    1 scoop protein
    1 tbsp pb
    41p 50c 15far
    Thanks Hoss I will try both of those.I know weight training on an empty stomach is a big no-no but I have got so used to it I will have to adjust to having something in my gut other than coffee.

  12. #12
    Moderator Hoss06's Avatar
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    Quote Originally Posted by cook View Post
    Hams I will work after shoulders.I have a standing leg curl machine and some stiff legs DLs I thInk.Cardio I will do Tue-Fri at 6:30 am maybe 30 minute walk and then Sat,Sun,Mon after weights.Diet has been eating 250-300 protein and keeping calories between 2000-2500.That in effect keeps the carbs pretty low.I just need more consistancy.Bodyfat is????I don`t know pretty high.I will get my son to take a few pics Saturday and if they are not too embarassing maybe we can guesstimate.
    Embarrassing or not we all need a starting point man. Remember I started off at about 5'7 215lbs...
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  13. #13
    Moderator Hoss06's Avatar
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    Quote Originally Posted by cook View Post
    Thanks Hoss I will try both of those.I know weight training on an empty stomach is a big no-no but I have got so used to it I will have to adjust to having something in my gut other than coffee.
    Some seem to enjoy it and "say" they haven't seen any muscle loss. Personally, I prefer to have a few meals in me to keep my strength higher.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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    OLYMPIAN bushmaster's Avatar
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    In for the ride. Another good meal pre workout as stated the oatmeal, add some protein powder and 2tbsp of Almond butter or PB and mix together. Very delicious and nutritious. It's my pwo meal but I use Cream of Wheat.

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    OLYMPIAN s2h's Avatar
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    Im a day late and a dollar short in this thread...lol....sounds like a plan cook....im here for ya if you need anytbing...now i have 3 journals to visit....keeps me motivated...

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