Okay, well I went to the diet, etc. clinic.
Like all of you said ~~~ I need to eat more. More on training days. More veggies, Time my carb intake with my workout (which I did for the first time today by the way), etc.
I’ll also scrap the notion of being “done” when I hit 190 lbs.
Per recommendations, I’ve added an additional feed into the mix.
By the way, eating carbs before the workout had an immediate impact. For the first time in months, I finally could feel a little bit of a ‘pump.’ It wasn’t a full blown, swollen feeling, but it was something close to a pump, and I can still feel it as I type now. Feels good! lol
I also scouted out the other guys that were there at the seminar. I have a myopia for judging myself relative to others. When you work out in your garage, you’re always the biggest guy in the gym, so it is nice to “see what everyone else looks like (when you’re standing beside them) for a change.”
Safe to say, I will not be competitive in the Men’s Open (which I figured as much anyway). One of the contest organizers said, “you’ll be fine in the Masters Category” (age 40 - 50) ~ which I guess was my plan all along. I took his comment to mean, “You won’t be laughed off the stage.”
As today’s workout: Saturday’s workout was Back & Biceps (for anyone that has interest). I really tried to “think” think of the arm portion of the workout as the “focus” instead of my Lats today. Obviously my arms are completely out of proportion with everything else. Hopefully I can bring them up in the next 15 weeks ~ and beyond.
Chinups 5x10 (with a 10 lb DB for added resistance)
T-Bar Rows 3x12
1 Arm DB Rows 3x12
Standing Dumbell Curls: 5x12
EZ Bar Curl (2 sets to failure)
I finished with my Shoulder Rehab Exercises ~~~~ They mainly address my rear delts
After the workout, I took some measurements, and got some good feedback.
Compared to Sept 2012 (6 months ago, here are the results as of today) ~~ BTW, I got these measurements off of some BB calculator, that made recommendations based on the circumference of your wrist ~~~~~ so some of them may not be necessary.
Chest ~ 46": bigger by 4 inches~~~ this growth is pretty much all in the lats, because during that same time frame, my shoulder was getting worse and worse, and I wasn’t able to do any pressing movements to speak of).
Hips ~ 38.5": smaller by 2.5" Woohooo!
Neck ~ 18" ~ bigger by 1.75" ~~~ Not sure what to chalk that up to. Maybe shrugs? ~~ and “why” is the size of your neck important at all? lol ~~~ I don’t remember anyone ever saying, "Man, did you see the size of Dave Draper’s neck???!!!
Quads ~ 25.5" bigger by .5 (all of this growth has occurred since the New Year when I made squats an accessory movement ~ because of limitations with my back ~ which limited the amount of weight I could work with and never really let me train my legs). For me squats are always a back exercise ~ unless I prefatigue my legs. BTW, I wish I had realized that sooner, because my legs were much larger when I was a soccer player than they are now that I lift weights. I’ve probably lost an inch or two off my quads since I stopped playing soccer (especially the teardrop, and the quad flare).
Waist ~ 37" unflexed ~ (sigh) ~ remains unchanged which is a bit of a disappointment ~ but the mirror seems to suggest that I look better in that area so I trust the mirror.
Calves ~ 17" unchanged. FWIW, in 2010 ~ just as I was transitioning from soccer to lifting, they were 18"
Arms ~ 15.5" (hiding my head in shame) This number actually dropped by .5", but on a positive note, my “peak” is more visible than it was, so I’ll take it ~ I guess. Still 15.5" inch arms are nothing short of a joke in weight lifting circles. What to do? What to do? What to do? Zraw, and Stu, I look at shots of your arms, and I am convinced I’m not doing something right! In the context of a cut, does anyone have any suggestions as to “how much volume could I put toward my arms without over-training them?”
I think if I could just figure out my arm training, I could grow in that department. My Dad’s has a great set of arms, and he’s 71. Two Sunday’s ago, after church, my kids voted unanimously for him in a double bicep pose. I could not believe how big his arms still are. The next Sunday, I put a tape on them ~~~ 18." He thinks mine 'could be as big as his if I’d only “take up farming.” ~ as he hasn’t trained a day in his life since he left the Marine Corps in 1966. lol