T Nation

Barnes Log. The Ongoing Pursuit


#1

After being a lurker here on the forums, and watching every video that TC has posted, I decided that this was the best place for me to finally post a training log.

About Me:
Age: 42
Height: 5'9
Current Weight: 211
Job: Sales for a Global Electronics Manufacturer. We make the things that go in your computers and cell phones.. So I travel to China, Japan , Singapore several times a year

Lifting History:
Started lifting at home when I was 14 after my dad gave me a copy of Arnold's Education of a Bodybuilder. At that time, I was the poster child of 98 pound weakling (actually 135).
My dad was a metal fabricator and welder , so he handmade a complete weight set; benches, plates, bars , racks, etc for our basement gym. Hit it hard for the next few years, and by the time I was a Senior (1987), I was weighing around 175-180, and had the guns.

Went to college, still lifted, but not as much, then started working.
Competed in a few bodybuilding shows in 95. Then started working a job with a ton of travel, so competition was out.
Got into golf around this time as well, and fell in love with the game. Started as a 22HDCP and Currently play to a 6 HDCP.

Fast forward to today. My workouts have become more sporadic. I have been so used to the traditional BB workouts that it is hard to think about changing. I have come to the decision that I want to get stronger, and leaner.

My current best lifts:
Flat BB Bench: 245 ...sad, as 315 was np when young
Deadlift: 425
Squat: 335
Push Press: 185 - just recently added these back in

I do not normally flat bench, as shoulders were an issue. But after reading through TC's training protocols, I think that I can incorporate these back in.

Goal Lifts by XMas:
Bench: 275
Deadlift: 455
Squat: 365
Push Press: 205

I workout at an LA Fitness, so hardcore is not in the setup. Several good bodybuilders workout here though. I do not have access to bands / chains/ etc. The trainers keep the one sled locked up and you can not use it unless you pay to be trained. And like all gyms of this type- it is very crowded.

I recently took a few weeks off, as I traveled over to Japan and Singapore for 3 weeks. it was a good break, as I wanted to mix my training split up.

Here is what I am currently looking at:

Workout1: Lower Body
Workout2: Upper Body
Workout3: CNS / cardio
Workout4: Lower Body
Workout5: Upper Body
Workout6: Lats / Bis

Lower Body will be:
W1: Squat / Deadlift
W4: Deadlift / Squats

Upper Body will be:
W2: Push Press / Incline BB bench / Flat BB bench / Dips
W5: Standing DB Press / Incline DB Bench / Flat BB bench (or DB)/ Dips or Tri pressdown

W6: Pull ups, lat pulls, preacher curls

I would like to incorporate Power Cleans and Snatches , but not sure on which day.
Plus I have NEVER tried Snatch's before, and LA is not really geared for this lift. I don't want to drop it, so any advise on this lift is appreciated.

For Supplements, this has been hit or miss for me. I eat fairly clean, but I am sure this could be improved. In the past I have used Beverly products, but feel that the UMP protein actually added some fat to my frame.
Any supp protocol ideas would be appreciated.

Sorry for the Long Post.. I look forward to keeping the log updated. All the over 35'rs are an inspiration to me.


#2

I think this picture uploaded. My 42nd B-Day pic


#3

9/29 -Workout - Lower Body

WU: 5 min bike / 5x5 box jumps
BB Squats:
135 x 10
135 x 10
185 x 5
225 x 5
275 x 3
295 x 3
315 x 3
325 x 2

Hyper Extensions - BW 3x5

Sumo Deadlifts:
135 x 5
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3

Step Machine: 15 minutes
Stretching

My back has been a little tweaked, mainly from the recent trip , sitting in coach for 20+ hours is not fun.
So I did not push further on squats.
I had looked for the Trap Bar, as I wanted to do Trap Bar Deadlifts, but the gym keeps that locked up as well, and I could not convince the trainer to let me use it. (they save for "clients")
So I tried Sumo Deadlifts. I havent done these in years, as I have being doing standard DL for a while. But they felt great. Could have gotten a bit more, but did not want to sacrifice form.


#4

Welcome. We are similar height, weight and strength levels. I'll be following.


#5

Welcome to the over the hill Meathead group.


#6

Welcome aboard bro, I am LA Fitnesser myself...


#7

Thanks for the welcome...

Today's work: Upper Body

WU: Medicine Ball Toss

Standing BB Push Press
45 x 10
90 x 5
135 x 5
145 x 3
155 x 3
185 x 3
185 x 3

Incline BB Bench
135 x 5
165 x 3
175 x 3
185 x 3
195 x 3

Flat BB Bench
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
185 x 5

Tricep Pressdown:
200 x 3 sets of 6 reps

Abs: Incline Situp / Medicine Ball twists = 3 superset

Cardio: 10 Minutes - Stepper Lvl 7


#8

Good numbers. You must be huge in the Orient. Welcome to the house TC built, for us old dogs. Keeps us out of trouble but ready for it! Give'r Hell!


#9

Welcome.


#10

Thanks for all the welcomes.

I hope to get my bench up and continue to increase overall strength. For that purpose, I changed gyms today. I decided to go with a small Hardcore Gym (J.P's Premier Fitness) that is a little but further from my house than LA, but more geared to powerlifting and strongman.

Today was W6: Lats, Bi's
Nothing extravagant.
Wide Grip Lat Pulldowns
6 sets , ramped up to 200 x 4 on final two sets with good form
DB row - 3 sets 6 reps
Bar Curls - 3x90 8 reps
DB Hammer grip curls - 3x30 8 reps - Very strict, hold at the top form
One Arm Kettlebell Swings- 3 sets 10 reps