New growth push

[thudgens96]

Chest day today. Gotta capitalize on my days off and plan carefully: I have a 10:30 hockey game Monday night. That's going to wipe out any workouts for Tuesday, for sure. Legs yesterday, so I should be adequately rscovered by then to skate. Not sure what I'm going to do about deadlifting. Probably blow it off during my back workout tomorrow. Need all the recovery time I can get between now and then for my legs, glutes and lower back.

Anyway, backnto chest day. Second workout with 290 on the bench. Also working to trim the fat from my training. Reduced rest time to 3 minutes. Except for the last 2 bench press sets. I was getting quite fatigued and needed an extra minute.

290
4; 4; 2; 3; 1
I'm amazed at how much heavier 290 is than 285. I'm really struggling with it. I did look back at all the 285 workouts and I went up amd down with that and it took a damn long time to get the 5x5. 290 is obviously not going to be any different.

Incline db
85
8; 6; 4

Decline db
85
7; 6; 5

My wife and I trained together today so she was able to spot me. Amazing how much effect the psychological side has. She's 115 lbs or so. No fuckin way can she "lift" 290 lbs if I totally falter. But just having her there, able to give that little bit of extra if needed makes a huge difference. And she's a good spotter. She ain't helping unless the bar starts going back down. Not even when ot stops moving. She just says, "Come on..." LOL! I do love my wife!

Lucky man. Me and the wife are going to start training g in the evening together. I will still do my morning balls out workout but then in the evening we will hit the planet fitness. Shame all their rules cause they have some awesome equipment. Wife is going to do a run with igf we will keep a journal here when we get started.

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[EMW14]

Lucky man. Me and the wife are going to start training g in the evening together. I will still do my morning balls out workout but then in the evening we will hit the planet fitness. Shame all their rules cause they have some awesome equipment. Wife is going to do a run with igf we will keep a journal here when we get started.

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Looking forward to seeing your wife's journal here!

I haven't trained in a few days. Played hockey Monday night late: 10:30pm ice time. Totally gassed after that. I actually slept 10-1/2 hours last night! Slept all the way til 9:30 this morning, which is rare. Still, at 12:20 and after 5 sets of heavy deadlifts, I still feel a little groggy. I haven't played hockey since December, except for last week's game. I am badly out of shape in terms of cardiovascular endurance! I really wish I could keep myself on track and ride the elliptical or something between games and during the off periods. I sorely need it! I think I will try to do that, including wind sprints, for no reason other than being able to keep my breath on the ice. I'm one of the fastest skaters out there, but by half way through the 2nd period, I can't take more than a 45 second or minute shift!

I also decided the other day it's time for me to start cutting the fat. I'm not gaining weight; I'm pretty consistently at 205 waking weight. I do not like the layer of fat that's accumulated around my waist during this growth attempt. It comes with the territory, I understand that. But I'm sick of it. So I have started to cut some of my carb intake back, and stop with the desserts at night. I don't have dessert every night, maybe an average of 3x per week. But I'm going to reduce that to 1x per week. I'm hoping to slowly burn off a few % of bodyfat; my emd goal is 200 lbs at 9%. We'll see how it ends up.

Meanwhile, I'm sticking with the 5x5 program, not changing anything there. Again, we'll see how it goes.

Today was back day, starting with heavy deadlifts. Went up 10 lbs to 395 today.

DL
395
5x5
No problem. Good form, no issues. It was challenging, to be sure, but not "too heavy". Very happy with this. Also kept rest periods shorter, roughly 3 minutes. Long enough to catch my breath and do the next set.

Chinups with 15 lbs; 230 lbs total standing on the scale with weighted belt.
5x5

Barbell rows
225
5x5
I still need to stay at 225 for a while. This is still pretty heavy for me.

Followed barbell rows with lat pulldowns at 210:

210
7; 7; 7

My lats are PUMPED; my rear delts amd traps look HUGE in the mirror! Awesome workout and I finally feel awake!

The other significant thing about today's workout is that I only used grip straps for the heavy deadlifts. Everything else was bare handed. My wife hates when I do that because of the calluses that develop on my hands which scratch her when my hands are all over her, but...... I find the straps help me lift heavier weight, so of I skip them, my workout must be more challenging.

I threw in a few sets of EZ Curl bar biceps curls:

72 lbs
10; 10; 10

And that's all, she wrote!

 

[thudgens96]

Looking forward to seeing your wife's journal here!

I haven't trained in a few days. Played hockey Monday night late: 10:30pm ice time. Totally gassed after that. I actually slept 10-1/2 hours last night! Slept all the way til 9:30 this morning, which is rare. Still, at 12:20 and after 5 sets of heavy deadlifts, I still feel a little groggy. I haven't played hockey since December, except for last week's game. I am badly out of shape in terms of cardiovascular endurance! I really wish I could keep myself on track and ride the elliptical or something between games and during the off periods. I sorely need it! I think I will try to do that, including wind sprints, for no reason other than being able to keep my breath on the ice. I'm one of the fastest skaters out there, but by half way through the 2nd period, I can't take more than a 45 second or minute shift!

I also decided the other day it's time for me to start cutting the fat. I'm not gaining weight; I'm pretty consistently at 205 waking weight. I do not like the layer of fat that's accumulated around my waist during this growth attempt. It comes with the territory, I understand that. But I'm sick of it. So I have started to cut some of my carb intake back, and stop with the desserts at night. I don't have dessert every night, maybe an average of 3x per week. But I'm going to reduce that to 1x per week. I'm hoping to slowly burn off a few % of bodyfat; my emd goal is 200 lbs at 9%. We'll see how it ends up.

Meanwhile, I'm sticking with the 5x5 program, not changing anything there. Again, we'll see how it goes.

Today was back day, starting with heavy deadlifts. Went up 10 lbs to 395 today.

DL
395
5x5
No problem. Good form, no issues. It was challenging, to be sure, but not "too heavy". Very happy with this. Also kept rest periods shorter, roughly 3 minutes. Long enough to catch my breath and do the next set.

Chinups with 15 lbs; 230 lbs total standing on the scale with weighted belt.
5x5

Barbell rows
225
5x5
I still need to stay at 225 for a while. This is still pretty heavy for me.

Followed barbell rows with lat pulldowns at 210:

210
7; 7; 7

My lats are PUMPED; my rear delts amd traps look HUGE in the mirror! Awesome workout and I finally feel awake!

The other significant thing about today's workout is that I only used grip straps for the heavy deadlifts. Everything else was bare handed. My wife hates when I do that because of the calluses that develop on my hands which scratch her when my hands are all over her, but...... I find the straps help me lift heavier weight, so of I skip them, my workout must be more challenging.

I threw in a few sets of EZ Curl bar biceps curls:

72 lbs
10; 10; 10

And that's all, she wrote!

That was a great workout brother. My cardio sux bad I've started walking on the treadmill before all my workouts. At 10 minutes will increase by 5 min every couple of weeks

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[EMW14]

That was a great workout brother. My cardio sux bad I've started walking on the treadmill before all my workouts. At 10 minutes will increase by 5 min every couple of weeks

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I hear ya! My wife and went hiking for a couple hours the other day at a local park. It's not very challenging but os hilly. This would actually be an enjoyable cardio workout for me, except that for us to do it together I can't go fast enough to get my heart rate up! I'm sure there's a low to moderate fat burning bemefit for me in that, but zero from a performance standpoint.

I'm going to have to commit to something like you're doing. We have a really nice Cybex treadmill and an Octane elliptical in the gym at work. 10 or 15 minutes on one or the other every day I'm at work would be a good start!

 

[Muscle mechanic]

I hear ya! My wife and went hiking for a couple hours the other day at a local park. It's not very challenging but os hilly. This would actually be an enjoyable cardio workout for me, except that for us to do it together I can't go fast enough to get my heart rate up! I'm sure there's a low to moderate fat burning bemefit for me in that, but zero from a performance standpoint.

I'm going to have to commit to something like you're doing. We have a really nice Cybex treadmill and an Octane elliptical in the gym at work. 10 or 15 minutes on one or the other every day I'm at work would be a good start!

Any movements walking, working, any activity burns fat. Staying active all together focusing on different things will even stimulate norepinephrine then adrenals heart rate can increase and calories burned.
I love to hike at any pace with my kids me having to go back and forth with them to help would burn a shit ton for me.
U can always get some ankle weights or backpack loaded down somewhat to get the job done with your wife.
I have been talking with my family about us all getting more active together and start hiking and loading up bikes to go find places to ride. Even canoeing is great, fun, and burns calories and keeps us active. We, my family and I are looking for spots to start hitting before the snakes come out and mosquitos get too bad down here. Once it gets hot it is rough down here!!!

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[thudgens96]

I really enjoy hitting a speed bag but not sure that would really count as cardio

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[Muscle mechanic]

I really enjoy hitting a speed bag but not sure that would really count as cardio

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Anything that heart has to pump more blood to deliver oxygen remove lactic acid etc is burning calories.
I have heavy bag stand with speed bag on back side. I do kicks, 10 per leg low, 10 per leg high, 10 per leg front, hit it with hands, elbows, bounce around round house, go with low left leg jump off right leg and reverse into a high kick from right leg, the momentum is great that one move right there generates some energy, with I start to get winded I Muay Thai clinch put weight against knee elbow all the clinch moves revive without stopping and blast it more.
This is most intense cardio I have ever done 20 minutes is better than an hour of running not jogging. Only thing that compares is maybe a competitive tennis match at high pace.
I haven't started yet but I can get ripped in 8 weeks without changing diet much and much core, legs, and shoulders get definition and from the power moves they get strength and look bigger.
Get a heavy bag hang it correct at correct height for your height. The stands are 120-140$ at Academy and good bags are same price. U will need to anchor it down or weigh it down and will need new bag every 1-2 years so don't kill it. Also punching gloves and hand wrap gloves are friction with make Knicks bleed even with gloves.


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[EMW14]

Chest day again today. Slept for shit last night, dozed off and on between midnight and 5:30 when I finally gave up and went and made breakfast. Still had a pretty decent workout, though not my best.

Bench
290
4; 4; 2; 3; 2
First 3 sets no spotter. Corralled my wife for the last few. 3 minutes rest between 1st 3 sets; 4 between last 2. This was a small improvement over last workout but my left shoulder is bothering me.

Db inclines
85
8; 5; 4

Db declines
85
7; 4

Quit at that point. All used up.

Going hiking againbthis afternoon, supposed to hit 71 degrees around here today. Crazy weather for Feb in Central NJ!

 

[thudgens96]

Chest day again today. Slept for shit last night, dozed off and on between midnight and 5:30 when I finally gave up and went and made breakfast. Still had a pretty decent workout, though not my best.

Bench
290
4; 4; 2; 3; 2
First 3 sets no spotter. Corralled my wife for the last few. 3 minutes rest between 1st 3 sets; 4 between last 2. This was a small improvement over last workout but my left shoulder is bothering me.

Db inclines
85
8; 5; 4

Db declines
85
7; 4

Quit at that point. All used up.

Going hiking againbthis afternoon, supposed to hit 71 degrees around here today. Crazy weather for Feb in Central NJ!

Good workout brother. Weather crazy here also suppose to get to 80 today

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[EMW14]

I will almost certainly regret this Tuesday night, because I have a hockey game. But I did a hard leg workout tonight in the company gym. I am not going to be able to skate as well as usual with less than 48 hours between a leg workout and a game. But I did it anyway....

Smith machine squats:
420
5x5
Nice and deep. I may go up to 425 next time. We'll see how I feel. Felt real good during this workout.

Sumo squats (smith machine)
385
7
Just 1 set

Smith barbell hack squats
395
7; 5; 5
I BARELY got the last 2 reps! Very strict form.

Leg extensions
150
10; 10; 10
It's amazing how much different the leg extension/curl station at work is from my machine at home. I wouldn't be able to budge 150 at home!

Leg curl
130
8; 8; 6

All sets short rest period. Most around 3 minutes. Some only 2. One or two 4 minutes rest between squat sets.

The gym is up 24 steps.... I think I'm trapped up here. I can barely walk; I may fall down the stairs! LOL!

 

[thudgens96]

I will almost certainly regret this Tuesday night, because I have a hockey game. But I did a hard leg workout tonight in the company gym. I am not going to be able to skate as well as usual with less than 48 hours between a leg workout and a game. But I did it anyway....

Smith machine squats:
420
5x5
Nice and deep. I may go up to 425 next time. We'll see how I feel. Felt real good during this workout.

Sumo squats (smith machine)
385
7
Just 1 set

Smith barbell hack squats
395
7; 5; 5
I BARELY got the last 2 reps! Very strict form.

Leg extensions
150
10; 10; 10
It's amazing how much different the leg extension/curl station at work is from my machine at home. I wouldn't be able to budge 150 at home!

Leg curl
130
8; 8; 6

All sets short rest period. Most around 3 minutes. Some only 2. One or two 4 minutes rest between squat sets.

The gym is up 24 steps.... I think I'm trapped up here. I can barely walk; I may fall down the stairs! LOL!

Damn brother awesome session. Very impressed.

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[EMW14]

Damn brother awesome session. Very impressed.

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Thank you very much!

We're going to find out just how much I'm going to regret my leg workout in about 3 hours. That's when my hockey game starts. So far, my legs feel surprisingly good. Hopefully, my skating will be unaffected. I usually try to time my leg training at lest 72 hours ahead of a game but I either had to skip legs this week or do it less than 48 hours before. U chose the latter.

Here's an indicator that I've definitely grown during this effort over tje last few months: as I was stretching out the neck of my new XL t-shirt this evening, my wife says, "Stop making your neck bigger!" LOL! She caught me doing the same thing the other day and told me to stop getting bigger then, too. LOL! I seem yo ne in recomp mode, which is exactly where I want to ne right now. The scale isn't going up, but my shirts are getting tighter.

I may have to lay off tje heavy bench press for a while: my left ahoulder has been killing me ever since the last bench session. I started up with MC igf-1 in tjat shoulder again which definitely helps. Gonna need to get some more of that.

 

[thudgens96]

Thank you very much!

We're going to find out just how much I'm going to regret my leg workout in about 3 hours. That's when my hockey game starts. So far, my legs feel surprisingly good. Hopefully, my skating will be unaffected. I usually try to time my leg training at lest 72 hours ahead of a game but I either had to skip legs this week or do it less than 48 hours before. U chose the latter.

Here's an indicator that I've definitely grown during this effort over tje last few months: as I was stretching out the neck of my new XL t-shirt this evening, my wife says, "Stop making your neck bigger!" LOL! She caught me doing the same thing the other day and told me to stop getting bigger then, too. LOL! I seem yo ne in recomp mode, which is exactly where I want to ne right now. The scale isn't going up, but my shirts are getting tighter.

I may have to lay off tje heavy bench press for a while: my left ahoulder has been killing me ever since the last bench session. I started up with MC igf-1 in tjat shoulder again which definitely helps. Gonna need to get some more of that.

That's very cool the wife comments

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[EMW14]

I have been slacking on the gym, big time. Last workout was my last post here, 2/27. Been having a tough time with the shift changes and just not feeling it lately. Plus, my last heavy chest workout hurt my left shoulder, the one I mangled in the bike crash in '10. Been hitting it with 100 mcg igf-1 per day and a little light shoulder work here and there. It finally feels better, now. I also have a freakin sinus infection. So, on antibiotics and prednisone. Doc tells me to take it easy in the gym while on that, it makes tendons susceptible to injury.

Decided to force myself to do a little chest workout today, to try to get back on the horse, so to speak. Worked out in the company gym on the smith machine; changed things up a little and took it easy (relatively). Didn't feel strong at all, but felt great after a workout anyway!

Bench
Warmup 135 x 10; 205 x 10
275 x 5
255 x 4
235 x 7
225 x 4
Didn't push it too hard, if I felt like I might not get the next rep I didn't try it. Rested long enough to change the weights and take a breath, then next set.

Incline db
85
5; 5
Just 2 sets.

That's it, kept it short, took it sorta easy. I'm going to have to claw my way back up in strength, that much is obvious. My shoulder is talking to me a little bit, but not too bad.

I also did some light lateral cable flies, 25 reps each side. That usually helps my shoulder.

I'll try to get a back workout in tomorrow night; then I play in a hockey tournament this weekend. Can't wait for that!

 

[EMW14]

Back again, once again forcing myself to the gym. Company gym workout today, did a brief back session. Decided to change things up a little bit. I wasn't feeling deadlifts, so blew those off. Also didn't do tje 5x5 routine today, except barbell rows.

Chinups:
10; 10; 8; 4

Lat pulldowns
170
10; 10; 10; 10

Smith barbell rows
225
5x5
With a little cheat in the last couple of sets.

It was quick, felt good, definitely glad I did it!

 

[EMW14]

Update post: I should probably retitle this thread, because I seem to have grown all I'm going to grow for now. I hit 208 waking weigh and stayed there for a while. But I was fatter than I like to be. And didn't seem to be gaining any more weight without getting fatter. So I have cut back slightly on calories.

My focus has also changed. Hockey "season" is in full swing (season in quotes because we generally play year round with a few weeks' break between "seasons"). Because of my rotating shift work schedule, I can only make about half the games, but I try to get to every game I can.

This also means I have to time my leg workouts carefully so I'm not fatigued for a game. Likewise, there's no way I'm training legs the day after a game. At 47, I just don't recover as fast anymore. I need at least a couple of days after a game before a leg workout. Before any workout, really. I REALLY need to do some cardio to increase my endurance and performamce on the ice, which is nowhere near where I want it to be.

In addition to all that, I've gotten a little burned out in the gym. So I've missed a lot of workouts of late. I'm suck of spending over an hour and a half in the gym. So, I'm fighting my way back into the gym now with a different approach. I've lost some strength with the missed workouts, and have decided to get away from the 5x5 routine for a change.

Thursday, I did a quick chest workout at the company gym.

Bench, I still did a 5x5 of sorts. My strength is so far down on bench it's not funny:
275
5;5;3
Dropped to 255
5; 3

Incline db
85
5; 5

Done in 25 minutes. That has something to do with the reduction in strength, not waiting much time between sets.

This morning I trained legs. Played hockey Monday night. I must be getting into better shape, because other than being very tired today, I felt fine. Kept it a little shorter than usual and did more of a "traditional" bodybuilding type of workout.

Squat:
After warmups looked like this:
315 x 10
405 x 6
365 x 6

Leg press:
720
6; 8; 7
Each set to failure, or almost (no spotter); I went til I figured I wouldn't get the next rep back up again.

Leg extensions
100 x 12
120
12; 12

Stiff leg deadlift
195
8; 8

Done!

I had to really fight with myself to get downstairs to the gym, but I'm sure glad I did. I feel freakin great after.

 

[thudgens96]

Update post: I should probably retitle this thread, because I seem to have grown all I'm going to grow for now. I hit 208 waking weigh and stayed there for a while. But I was fatter than I like to be. And didn't seem to be gaining any more weight without getting fatter. So I have cut back slightly on calories.

My focus has also changed. Hockey "season" is in full swing (season in quotes because we generally play year round with a few weeks' break between "seasons"). Because of my rotating shift work schedule, I can only make about half the games, but I try to get to every game I can.

This also means I have to time my leg workouts carefully so I'm not fatigued for a game. Likewise, there's no way I'm training legs the day after a game. At 47, I just don't recover as fast anymore. I need at least a couple of days after a game before a leg workout. Before any workout, really. I REALLY need to do some cardio to increase my endurance and performamce on the ice, which is nowhere near where I want it to be.

In addition to all that, I've gotten a little burned out in the gym. So I've missed a lot of workouts of late. I'm suck of spending over an hour and a half in the gym. So, I'm fighting my way back into the gym now with a different approach. I've lost some strength with the missed workouts, and have decided to get away from the 5x5 routine for a change.

Thursday, I did a quick chest workout at the company gym.

Bench, I still did a 5x5 of sorts. My strength is so far down on bench it's not funny:
275
5;5;3
Dropped to 255
5; 3

Incline db
85
5; 5

Done in 25 minutes. That has something to do with the reduction in strength, not waiting much time between sets.

This morning I trained legs. Played hockey Monday night. I must be getting into better shape, because other than being very tired today, I felt fine. Kept it a little shorter than usual and did more of a "traditional" bodybuilding type of workout.

Squat:
After warmups looked like this:
315 x 10
405 x 6
365 x 6

Leg press:
720
6; 8; 7
Each set to failure, or almost (no spotter); I went til I figured I wouldn't get the next rep back up again.

Leg extensions
100 x 12
120
12; 12

Stiff leg deadlift
195
8; 8

Done!

I had to really fight with myself to get downstairs to the gym, but I'm sure glad I did. I feel freakin great after.

Brother I understand glad your back after it just next time your trying to talk yourself out of going to the gym remember how good you felt after.

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[EMW14]

Work has screwed with my workouts lately. Tonight I got a good chest workout done in the company gym.

Still doing the 5x5 on bench, trying to regain my strength. I'm still at 275 and the dropping to 255:

275
5; 5; 4
257 (that's actually what it works out to - I weighed the plates and smith machine bar)
3; 4

Incline db
85
7; 5; 4

Decline db
85's
5; 4

I threw in a little bit of shoulder work: cable side laterals
4 sets of 20 reps each
40 and 50 lbs on the stack

Also supersetted body weight dips with the side laterals, 3 sets of 10.

My left shoulder was hurting me bad before the workout and has been for a few weeks, now. Felt good during the workout but doesn't feel so good now. Gotta start back up on the igf-1 which always helps. Thinking about getting some HGH for that, too.

 

[Muscle mechanic]

Work has screwed with my workouts lately. Tonight I got a good chest workout done in the company gym.

Still doing the 5x5 on bench, trying to regain my strength. I'm still at 275 and the dropping to 255:

275
5; 5; 4
257 (that's actually what it works out to - I weighed the plates and smith machine bar)
3; 4

Incline db
85
7; 5; 4

Decline db
85's
5; 4

I threw in a little bit of shoulder work: cable side laterals
4 sets of 20 reps each
40 and 50 lbs on the stack

Also supersetted body weight dips with the side laterals, 3 sets of 10.

My left shoulder was hurting me bad before the workout and has been for a few weeks, now. Felt good during the workout but doesn't feel so good now. Gotta start back up on the igf-1 which always helps. Thinking about getting some HGH for that, too.

Hgh brother that or tb500 ghrp 2 or 6
And cjc1293 (mod gfr 1-29)
And igf of coarse

I am hurting bad.
Don't feel bad. Tendinitis in left elbow
and my right shoulder I have to go light.

It's getting better going light no flat bench. If so light. Did flat bench Sunday but only went to 225 at more Reps and even more reps are 205 wore out chest and declines and inclines I did on smith machine.

But buddy, I would advise u to CHANGE
To a 4 set 8-12 rep range for a while and wear muscle out with load while fatigued. I kept pushing and regretting it bad. I have a cycle log with photos up and don't wanna make excuses but if I am getting results I don't know how I am that restricted.
Plus 5x5 are good for 60-90 days max because it will cause injury to load on joints tendons. Change it up please friend! I regret where I am right now!

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[Muscle mechanic]

Also EMW14, I have been busy work more demanding at this time of year. I hope u have been ok hadn't gotten to check in with u in a bit.
I also apologize about not getting that cook book to u. Thinks sometimes slip my mind.
I know u are fine with it bro, but I am not without saying sorry.
I like to be dependable and consistent. Thanks for listening to my babbled!

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