T Nation

My First Workout Log!


#1

I'm 43, 6' even. I range between 242 and 255... Just got body fat measured with one of those Omnicron or whatever thingies at 22.5%.

My body is fairly battered, but everything works!

I have a rather stressful life. Sleep hygiene is my biggest challenge.

I've had the hardest time getting enough protein. Previously I was lucky to get over 100 grams. I've added a gallon of skim milk a day and now can reliably get over 200 grams. I have a huge fear of carbs due to the insulin resistance. Between stress, lack of sleep, and nutritional difficulties (lack of carbs and protein), I was regularly exceeding my recover-ability...

I am lifting for the first time seriously.

I lift because I enjoy it... I find lifting melts stress for me. I like the results as well...
I hate cardio, except I love riding bicycles.

Goals:
I wanted to get below 25% BF. That's done, so maybe 20% next.
As few injuries as possible.
Lift several times a week.
Progress in some form.
Symmetry and balance... I've always had lagging parts. (Delts, Pecs, Biceps, Rhomboids). My bench and curls have always sucked!

I have a couple nagging soft tissue issues:
Left heal feels bruised, much worse when cold gets better with use.
Left elbow: Both golfers and tennis elbow. I use a band, and that helps. Lately I've started using lifting gloves and that seems to offer more relief.

I was doing 3 day various splits. I'm doing 4 day upper/lower splits now.


#2

Monday:
Pullups (alternating with dips, in assisting machine) bwx5, bw-60x5, Suppinated grip bwâ??60x10, Suppinated grip bw-80x10
Dips bwx10,10xbw-60, 10xbw-60
Benches (wide grip, smith)
Incline 105x10,105x10,105x10,105x10,105x10
Flat 105x10,105x10,105x10,105x10,105x10
Decline 105x10,105x10,105x10,105x10,105x10
Curls (failed attempt at 100â??s) 40x10, 15x40, 30x20, 30x20
Standing overhead tricep extention (cable machine) 100x10,100x10,100x10,100x10,100x10

Tuesday:
db srdl 120x10,120x10,120x10,120x10,120x10
Squats (smith) 245x5, 225x5, 225x10, 225x10, 175x10, 175x10

Thursday (Home equipment):
Pullups (suppinated) / dips alternating bwx5, bwx5, bwx5, bwx5, bwx5, bwx5
seated db military press 80x10, 80x10, 80x10, 80x10, 80x10

Benches (db, suppinated)
Incline 80x10, 80x10, 80x10, 80x10, 80x10
Flat 80x10, 80x10, 80x10, 80x10, 80x10

Friday:
Leg presses (machine)
300 x 20, 300x10, 300x10, 300x10, 300x10,
Leg curls 250x10, 250x10, 200x10, 200x10, 200x10
Calf raise (machine) 250x20, 250x20, 200x20, 200x20, 200x20

Standing curls (gloves, ez-bar) 40x25, 40x25, 40x25, 40x25, 40x25


#3

Welcome aboard! And nice Avatar.

One of my favorites.


#4

flyes
135x10x5
Bench
Incline
105x10x5
flat
105x10x3
85x10x2
Incline
105x10x5
Upright Rows
120x10x5
Arnolds
70x10x2
60x10x2
50x10x1
Shrugs
60x10x5
tricep press downs
100x10x5

20 minutes cardio


#5

Tuesday...

Skipped workout...
Built retaining wall and leveled part of driveway... Wiped out...

Thursday
Wussed out..
Tried for bw x10x5 pull-ups alternating w/dips to try and break through bw x5 reps max
Pull-ups
bw x 5x2 pull-ups
bw x 4x7
Dips
bw x 5 x 10

one armed rows as penance
50x10x5

Oh well....


#6

Read others logs... From what I can tell... I've been recording DB as combined... previous were total.. will record per weight...


#7

OOPS... I have been recording the db as total... So previous numbers are doubled... live and learn...


#8

Friday
leg day hates me...
db slrdl
60x10x5

Squats (smith)
195x10x1
195x5x1(Miss) 175x5x1
175x10x1
145x10x2

seated calf extensions
200x10x5

standing ez-bar curls
60x10x2
50x10x3


#9

Welcome!


#10

Good stuff and welcome aboard.

Were here for you.

Fischer


#11

Ok...

Reading Professor X's posts have allowed me to challenge my fear of carbs. I was diagnosed insulin resistance, by symptom, but blood test did not confirm, Doctor said listen to symptoms... Prof X posts made me to force the 1g : 1lbs of protein and low and behold I can work out for 3 weeks w/o burning out! Still worried about carbs and calories, but I'm convinced this concern is irrational. I'm firming up fast... Muscles growing fast...
Thanks!

My body seems to respond to volume with size, but limited 1 rep max strength gains... I seem to adapt to well to volume increases, with teh ability to increase volume...

I've been perhaps too careful in increasing weights, or low rep work due to a collection of injuries... Though this may also be irrational fears...

Thoughts?


#12

Monday - Chest, shoulders and tris
still real sore from Thursday and Friday... Obviously NOT recovered weights fell fast... too many misses.

machine flyes
150x10x5
Bench
incline
215x10
215x5 (miss) 195x5
195x10x3
decline
195x10x3

db military press
35x10
35x5 30x5
30x5
25x10x2

Arnolds
25x10x5

shrugs
60x10
55x10x2
50x10x2

tricep pressdown
100x10x2
100x5 (miss) 90x5
90x7 80x3 (miss)
80x7 (miss)


#13

Off for 2 weeks... Doctors orders... Prednisone for Poison Ivy and to allow tendons and heel to heal...

Miss lifting, it is where I put all my stress.


#14

8/27 Thursday
after week lay off...

Tendons still sore...
Plantar Fasciitis
Test results came in:
Total T 213
Free T 5.6
Estrogen 106

4 pumps androgel a day...

pullups neutral grip alternating dips
pullups
2 x 5 x bw
3 x 4 x bw

dips
5 x 5 x bw

military press
5 x 10 x 40

Arnolds
1 x 10 x 40
4 x 10 x 30

upright rows
5 x 10 x 30

One handed Bent over rows
2 x 10 x 60


#15

Fri 8/28

Incline Benches
2 x 10 x 125
2 x 10 x 105
1 x 10x 85

Flat Benches
2 x 10 x 125
3 x 10 x 105

Decline Benches
2 x 5 x 125
3 x 5 x 105

Curls (attempt at 100's)
50 x 30
25 x 30
20 x 30
5 x 30

Overhead triceps extensions
3 @ 100, 2 @ 80, 5 x 60
9 x 60 (miss)
2 x 10 x 60 miss, miss (?Yes?) pause/rest
1 x 9 x 60

Triceps Pushdown
2 x 100, 2 x 80, 4 x 60
9 x 60 (miss)
9 x 60 (miss)

Curl
15 x 50
15 x 40

Back extention
3 x 15 x 245


#16

8/31
Sore as hell... Lift w/Son @ home...
Pull ups
3 x 5 x bw

Dips
5 x bw

incline bench
15 x 30
3 x 20 x 20

Flat Bench 60 degree
2 x 20 x 30
3 x 20 x 20

Curls against the doorway...
1 x 5 x 40
2 x 10 x 30
1 x 5 x 30
1 x 10 x 30


#17

Holy crap...

I think the T is really kicking in!

Better squat today!


#18

Tuesday 8/31
TRT is a marvel! I feel great! DOMS just disappeared. Tendons feel really good, even heel hurts so much less.
decided to go heavier.... Heart/lungs were limiting factor.

Squats
5 x 105
5 x 195
5 x 245 PR!
5 x 195
5 x 195

Dead lifts db Romanian - (sucky form, kept bending knees)
5 x 65
5 x 70 PR!
10 x 65 --oops old habits die hard

Curls
3 x 10 x 60

calf extensions
15 x 405
15 x 250
15 x 250

Leg press
5 x stack
2 x 10 x 250


#19

Good news, that. Tear it up!


#20

Pull ups - dips

5 x 5 x bw

db Millitary Press

2 x 10 x 40
1 x 8 x 40 (miss)
3 x 10 x 30

db Bent bent over rows
5 x 10 x 60

arnolds
5 x 10 x 30

shrugs
5 x 10 x 60