WonderMonkey's Journel la pitiful
 

Alright so I am just getting back into the thick of things. I'm retraining myself to be in the gym so don't expect any miracles or decent comparisons to any of you monsters. I'll post here to publicly shame myself towards progress.

I contacted the supplement company I have recently made ties to and had them help me with a diet to fit my goals. What they came up with seems to be a great plan. I think it will take me a few days to get into the swing of it but over the course of a week I should have the routine down. The biggest thing I see is taking the time to prepare the day before. Else I'll fail at it.

At the same time I'm ramping up my workouts. I didn't want to get going too quick and hurt myself. I'm an old man and things tend to snap off and lay on the floor these days with too much stress.

Here is the diet:

Suggested Supplement Program:

Vitamins: Super Pak – 1 pack with meal #1

Lean Mass Support:

Ultra 40 – 4 tablets with each meal

Mass Aminos – 4 tablets with each meal

Training Recovery:

Glutamine Select – 1 scoop before and after training



Optional:

For added lean mass and training energy: Creatine Select Cycle:

1st week – Loading Phase: 1 scoop per meal or 5 scoops daily

Weeks 2-4 – 1 scoop with meal #1 and 1 scoop before training



For added fat loss: Lean Out – 1 with each meal



Meal #1
2 whole egg + 4 egg whites

6 oz. very lean meat

1/2 cup oatmeal - before cooking


Meal #2

Protein Drink: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire


Meal #3

8-10 oz. lean meat

6 oz. sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Vinegar and Oil Dressing


Meal #4

(same as meal #2)


Meal #5

8-10 oz. very lean meat

½ cup rice or 4 oz. potato

2 cups vegetables

Salad with 2 TBS. Vinegar and Oil Dressing


Meal #6
Protein Shake or Pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire (great for late night snack/dessert)

Master Food List
Proteins: Lean meats - include chicken breast, fish, turkey breast, lean beef (sirloin, round, flank), egg whites, whole eggs, Ultimate Muscle Protein, Muscle Provider, Ultra Size, Ultra 40 liver extract tablets, Mass Amino Acid tablets

Non-Starchy Vegetables: asparagus, green beans, cabbage, raw carrots, cauliflower, celery, cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.), radishes, spinach, tomatoes.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.) May substitute for starchy carbs.

Starchy Carbohydrates: Brown rice, white rice , potatoes (with skins), yams, sweet potatoes, oatmeal (rolled oats), Cream of Rice, beans (lima and kidney), corn, peas.

I am 6' 2" and 250lbs. Initially I know that 225lbs is very doable even with the thought of "body weight doesn't count, fat % does." yeah yeah I know I have enough fat to get down to 225lbs even considering that I will gain lean body mass.

I have a fairly good base of muscle (for the average loser) still.

Today was chest day. Like I said before I'm still adding more and more so I don't kill myself.

Chest:
Flat Bench
1x10x135
1x8,6,4,2x185

Incline Bench
1x10,8,6,4,2x135

Cable Cross-overs
3 sets to failure

At the end my chest felt done. Currently I still feel it.

Tomorrow : Shoulders and Triceps

What are your goals? Cutting, right? How long have you been lifting weights? I know a good website for people getting back into the gym if you want it. If not, good luck!

I've back at it for about 6 weeks. Prior, and years ago, I used to lift regularly.

I've eased back into it probably slower then I should have, but I realized that if I just go gung-ho then that leads to a higher chance of quitting.

My main goals are to cut weight, but I don't need to cut it all RIGHT NOW! So long as I see steady progress I'm happy.

And I'll take that link, I'm always interested in reading.

Here it is. Ast is a great website. It's where I got my Max-OT training from.
http://www.ast-ss.com/training/getti...?part=1&page=4

Thanks, I'll check it out now.

I read the getting started and other then the reps, it's similar to what I did. I signed up for the Max-OT workout and I'll read that as well.

Thanks for the link.

[QUOTE=WonderMonkey]Alright so I am just getting back into the thick of things. I'm retraining myself to be in the gym so don't expect any miracles or decent comparisons to any of you monsters.QUOTE]
I know you said how much you liked the Max-OT site. I think you need to train with lighter weight since you are just getting back in the swing of things. Once your muscles are used to the workload, then make the switch. You'll benefit more that way..

Agreed. I'll go through the Max-OT workouts to get into the swing of things but I'll scale back and not push the intensity. At the end of the sets I'll add a few more. When I'm ready to go I'll follow it to the T for a cycle to give it a chance.

[QUOTE=0311]

No I meant the opposite of the way you took it. I'm saying not to do the Max-OT until you train your muscles to get to that point. Max-OT is a waste of time if you use lighter weights. The whole idea behind it is to add more weight and reps each workout through the course of time. To build muscle you need to increase the workload. If you want to follow the dynamics behind it until you feel good to go, then these guidelines will help. I modified some of them from what Max-OT teaches:

-Only compound movements
-Start off with 9-10 sets in a workout
-Warmup the way I described in the incline flyes post.
-One muscle group per day

If you follow these fundamentals, it should get your muscles ready to begin the actual Max-OT program. Take at least 2-3 weeks to record what exactly you should start with for weight.

Ah I see now. I'm not that smurt, you know. Today in the gym I am going to start recording what I do. As of now I have not.

I go re-read the flyes post and see about doing what you suggested.

Here. I put it in your journal so you can quickly reference it. You can apply this to all muscle groups. The reasoning is that warmups shouldn't fatigue you whatsoever. Once the blood is pumping, then you need to get you joints accustomed to heavy weight...

Anyway, here's something to try for warmups that works for me.
We'll say your max is 315..
1.135 X 12 (slow tempo)
*rest 1 minute
2.135 X 10 (tempo of 3-1-0; down for 3, hold for 1, explode up)
*rest 2 minutes
3.185 X 5 (3-1-0)
*rest 1 minute
4.225 X 3 (3-1-0)
*rest 1 minute
5.275 X 1 (3-1-0)
*rest 1 minute
6.295 X 1 (3-1-0)
*rest 2 minutes
Set 1: 315 X (whatever)

- The first 3 sets are warmup sets to get the blood moving into your chest.
- The last 3 sets are weight acclimation sets getting your joints and ligaments accustomed to the heavy load.
Doing my warmups this way takes some time, but enables me to go really heavy on ALL my sets instead of pyramiding up. For people to pyramid up, usually they go too light on the first 2-3 sets so it's a wasted effort

Yes that matches what I read on the AST site. About the acclimation, etc. I'll adjust that for my actual weight and go with it. Today leg day, which is my favorite once I get to push.

I think the major challenge here is getting the weights right. I can't start out like I normally would or those warmup sets would fatigue me. For instance on squat I at 225lbs for my last set. I could go a bit higher though I don't yet. Usually my first set is 135lbs. Now I'll have to warmup with quarters on the side or something. I think with writing it all down and taking a few weeks to ramp up will greatly help.

It would be great if there was some sort of formula with knowing the max weight and deriving the warmup weights. Or at least get close for a starting point.

I'm going to take some of the samples they have and run the numbers to see what I come up with. It may be useful.

looking good WM. Keep at it, and those results will come. slow and steady is the road to better health, and a better body.

keep us posted.

Just write down what you think your maxes are close to and I'll tell you how to warm up. I got this down pat... :cool:

Thanks hrdgain81.

0311 -> That's another thing, I haven't gone for any maxes.

Lets take Bench though. I think right now 225 is my max. Maybe more but not too much. What would you think for that?

First, never try and find your max. It's a waste of a day training. There are websites that have calculators that find your max with whatever you can lift. I know muscletech.com has one. Here's something to try:
1.135 X 12 slow
-2 minute rest
2.135 X 10 fast (3-0-1)
-3 minutes rest
3.165 X 4 fast (3-0-1)
-2-3 minutes rest
4.195 X 1 (3-0-2)
-2 minutes rest
5.205 X 1 (3-0-1)
-3 minutes rest
6.225 X ?

I figure 135 is easy and you shouldn't need to dip below that. If it feels even a fraction too heavy then drop down. Just keep in your head that it won't fatigue you in the least. The first two are your warmups, then the last 3 are weight acclimation sets. Just listen to your body and record how it helped and felt. At the end of that day you'll have a good understanding of what to do.

Alright... done. 135 to start was too heavy. I knew it right away. Luckily I had made up another workout with 185 as my max. Yeah yeah I'm a sissy... I know.

I made up a spreadsheet to take with me to write down what I did and it really helps.

Also today I know I could have gone heavier. I made some mid-stream adjustments but didn't push real hard. I don't want injury nor do I want to curl up in the middle of the night like a pillbug screaming.

Squat
Reps/Weight
12 x 85
10 x 85
6 x 120
3 x 145
1 x 165
3 x 6 x 185

185 was the right weight for the three sets of six. Since I completed them I'll put some 5's on for the next workout.

Leg Press
I was way off on this one. I put two 45's on each side and it was just too easy. I adjusted with two more plates for three on a side but even then it was too easy. I'll adjust for next time.
3 x 4 plates
6 x 4 plates
6 x 6 plates

Stiff Leg Deadlifts
Off again. Too light but this is an exercise where I need to keep form so I would hate to go too heavy here.
3 x bar
2 x 6 x 95

Standing Machine Calves
The gym doesn't have one so I used this Nautilus thing that has a belt around the waist. Sucked. After the workout I spotted the smith machine and will use that next time.

3 x stack
2 x 8 x stack

45 leg press calf raises
The leg press was such that you couldn't do calf raises and get a stretch so I substituted seated calf raises. Hope that works as well.
Again too light.
3 x 2 plates
2 x 8 x 2 plates

Overall I got a good workout though not great due to being off on my weights. I felt I probably did as well as my normal workout though before Max-OT. I shall see how I feel tomorrow and the next day.

I sit here drinking my protein shake with a nanner in it.

Sorry dude, but 225 will be in your future though. This program will definately get you there faster than anything else.

I'll get there pretty quick. I think part of the issue may be conditioning. It's more reps then I am used to. Once I get my legs in better shape I'll make some fast gains then taper off to a steady growth.

It's 10:13 now and my legs are dead. That's good. My son had a baseball game and since I'm the pitchers and catchers coach I did plenty of squatting and warking up pitchers. That was interesting.

Today was arms/abs. I had my weights all wrong but I kept track and made notes. I should be closer next time.

I know that Max-OT doesn't give you the typical pump but I really didn't feel as if I had hit the muscles. Right now they are still tight so I know I did something.

Yesterday my leg day was very intense using Max-OT and I expected my legs to be sore. They aren't but they are still a bit "dead". Not sure if that is good or not.

Today was shoulders/traps.

Again I felt as if I didn't get much of a workout. This is hopefully because my weights were incorrect. They will be more dialed in next time and then hopefully right on.

Today was chest day and it was awesome. I went up on bench 20lbs. Most of it was me just not being a pansy anymore and putting on the bar what I really thought it should be. I didn't get all my reps on the last set, which tells me I was right on (or real close). That carried over to incline and dumbbell presses, and I went up in all of them.

So at least one day I felt like I achieved. All last week I felt like I hardly got a workout at all.

I've been very chaotic lately on my meals and workouts. I've gotten the workouts in, but the meals have slacked. I've been working from home for several weeks and when that happens I don't ever stop except for the kid's activities and hanging out with them. Else I can't walk by my home office and not feel like I should be in there.

This Wed. I start working in away from home. This forces a schedule and will greatly benefit me. I'll get up early, take my pre-workout stuff then hit the gym. Shower, post-workout stuff then my first meal. Off to work, etc.

OK I'm back on the wagon. Monday starts back strict to MAX-OT. While I never slacked off working out (much) with the chaotic schedule I don't think I gave it my best effort.

OFF I GO!!

Two weeks in a row I've gone up 5lbs on my working weight on bench. My dumbbell weights for shoulders has increased as well. Back isn't increasing in weight but I'm doing it with more feel and better results I think.