T Nation

The Way Forward


#1

Hello +35. I'm new to the above 35 area but I've been around the boards for a long time. I've decided to put a log here if that's ok with everyone. I'll be 35 in December and I've racked up a life times worth of injuries so I thought this would be a good fit and a place to settle in.

A little bit about what is going on with me currently. I'm 5' 9.5" I cut down over the past half year from 195 to a low a couple weeks ago of 168. I'm going to maintain my weight through the end of august and then increase my calories. Currently 170 or 171.

This log could go off in a few different directions. I signed up for the NJ Tough Mudder in November. In March i did something nasty to my left hip. Not sure how... I was front squating, squating on a board, and doing a lot of cardio on a treadmill on a steep incline at the time. I was hobbling around for a while in a lot of pain and started to slowly rehab it myself. I was squating the bar with pain and difficulty for awhile.. etc.

Extreme weakness in my left hamstring as well. I continued on my cut since that was my plan. I've worked up to around bodyweight on squats some days... some days not. Its been taking a damm long time to go away though so i finally went to see a doc after a little prodding from DJHT. I also have to kick up the running soon if I am going to run that race.

I had an MRI and get the results tomorrow. So after that I will decide if I am going to scrap the Tough Mudder or not and my training will vary depending. Sorry this is so friggin long. I'll quit here and fill in any gaps in later posts. I follow bodybuilding type splits mostly but i change things up like anyone.

Overall goals are:
gain weight slowly and get my strength back

maintain some semblance of leanness in the process

Maintain cardio.. aka.. stay in shape

Rebuild my quads and hams.


#2

Yesterday's workout: 8/8/2011

Back/Tris ... still doing maintanance cals till first week of september. have more energy in the gym for sure with that but still weak overall. This is what to expect when you weigh 170 though... about a min rest for all... lil more on the db rows since one arm at a time.

BB bent over rows.. bench grip form was good on all except for top set.
bar x 10
95 x 5
135 x 5
155 x 5
185 x 5
225 x 2
185 x 8
155 x 8
135 x 10

Wide grip pull ups
BW x 3
BW +25 x 3
BW +45 x 2
BW +55 x 1
BW x 8

One arm DB rows strict.. not kroc.... was going to push heavier but back felt funny on one side at the stretch so didnt.
55 x 12
65 x 9
65 x 9
65 x 9

Wide grip pull downs
130 x 7
110 X 10
110 x 10

CGBP
bar x 8
95 x 3
135 x 3
155 x 3
185 x 3
225 x 2
185 x 6 i think i could of got around 8 here but i had to re rack it after a the liftoff because my wife left an extra 5lb on one side and that f_ed me up
155 x 10
135 x 10

skull crushers: been a while since i have done these.. suprised how heavy it felt. I expected to go up 10 lbs per set. That was prob a lil unrealistic.
EZ+ 50 x 10
EZ + 55 x 8
EZ + 55 x 8
EZ+ 55 x 8

Pushdowns
60 x 10
60 x 9
60 x 9
60 x 8


#3

Today's workout: "I work out early AM before work in my home gym"

Shoulders/Calves

Seated BB shoulder press to chin level
bar x 8
65 x 3
95 x 10
105 x 8
115 x 6
125 x 8

alt DB Front raises: this is a guess. i can't remember exactly.
20 x 14
25 x 13
25 x 11

Wide grip upright rows EZ-curl bar
25 ps x 12
30 ps x 10
35 ps x 10
45 ps x 8

DB side raises
20 x 13
20 x 10
20 x 8

Rope face pulls
50 x 12
50 x 10
50 x 10
50 x 8

BB shrugs
135 x 10
155 x 8
175 x 6
195 x 4
135 x 16

Flat foot calf raises with bar in back squat position
135 x 20
225 x 12
295 x 10
345 x 8

calf raises on a calf block with bar in front squat harness so i can use my hands for stability
185 x 12
185 x 10
185 x 9
185 x 7


#4

Welcome I believe I have spoke to you somewhere before. Glad you finally decided.

You should freak a lot of guys out with the volume you do. :slightly_smiling:


#5

Welcome DJS, glad you decided to come over. Remember on Thursday we gather around the pond and feed the ducks, it's also tapioca pudding day.


#6

Thanks DJ. lol. I guess we'll see. I've also done 4 exercises an hour with 3 minutes rests etc. It's all good. Lifting is fun.


#7

thanks dday.


#8


I couldn't resist.


#9

Not this guy. :slight_smile:

Welcome.


#10

Ahh, a youngster.


#11

Yes sir, I knew you would not be. I also told DJS that there are a few guys in here that not only do 5/3/1 and PL.


#12

welcome


#13

Thanks everyone!


#14

Welcome, DJS. So is that all you do in a workout? How (yawn) impressive. Oh well, back to my Sheiko.

Seriously, you're in really good shape. What's the Tough Mudder?


#15

Welcome, don't eat the pudding if you are going to be playing bocce later.

You find all sorts of lifters here though offically 5/3/1 is the only acceptable routine.


#16

cavalier: yes I do a good amount of volume but not always. I do less on more hectic weeks etc. Tough Mudder is one of those muddy special forces type races with obstacle courses. They vary in distance. The New Jersey one is a 12 mile long course with 20+ obstacles sprinkled throughout. So it is a pretty big training commitment.. cardio wise. I'd rather run less and lift more but got peer pressured to do it with friends. It will be a good experience for sure but I'll drop it if the MRI shows bad news.

www.toughmudder.com

JoeGood: Thanks. I have no doubts that i will dabble with 5/3/1 again at some point.


#17

Total liar. Joe is.


#18

Welcome.


#19

Awww Snap doesn't love me anymore......


#20

Wednesday:

Yesterday was a real bad day for the ol' hip. I planned on running 30 minutes last night but the last 25 minutes sitting on the bus was agony. It hurt so bad just sitting on it. So I scrapped the running as I already had legs to do this AM. I've been rehabing leggies for months now and with the issues last night i decided to do something different. I figured I'd try half squats to see if that would not bother my hip and i could do some weight for a change. Woke up super tight with sore lower back to boot.

stretch
Half squats
bar x 5 x 2
95 x 5
115 x 5
135 x 5
185 x 5
225 x 2
I hated the half squats. Felt so weird not going all the way down so decided to do the rest with full squats. but my hips and back were nice and warmed up at this point so that was good
full squats
155 x 8
135 x 10

squats on 2x4
95 x 10
105 x 10
115 x 10 i think i got 10.. maybe it was 8. don't remember

Leg extensions
110 x 14
110 x 13
110 x 12

BB SLDL these are tough. have to concentrate on not doing it all with good leg and feeling it in the hams.
55 x 7
65 x 6
75 x 10
75 x 7

lying single leg curls
5lb x 16
5lb x 15
5lb x 12
5lb x 10

yep.. 5 lbs. GRRRR

Then did 10 sets of ABZZZZZ. 4/3/3 hanging leg raises, weighted crunches, and cable crunches.