Craig's journal

**craig777** · 02-04-2002, 07:29 AM

Ok,

I am going to start one.

I am planning to compete on November 9th in San Antonio TX all natural.

Current stats

41 years old
6 ft 0 in
202 lbs
32 inch waist
about 8% bodyfat

Today is back and biceps.

Wide grip pullups
12-8 5 sets
Close grip pullups palms facing
12-8 5 sets
T-bar row
2x45 plates
12-8 4 sets
Dead lift
225 lbs
12-8 4 sets

Curls
85 lbs 4 sets 15-8
Reverse Curls
65 lbs 4 sets 12-8
Preacher Curls
45plate and 25 plate
5 sets 12-8
Seated dumbel curl palms facing body
25 lbs 3 sets 12-8

**craig777** · 02-04-2002, 01:04 PM

Added 3 sets of Lat pulldowns.

Breakfast

6 egg whites
2 whole eggs
1 cup plain oatmeal with heaping tablespoon of
flax

mid morning
about 2 cups spaghetti with wheat pasta, lean ground beef.

lunch after workout
Simply gain by EAS and skim milk about 700 calories.

mid afternoon
cup of brown rice and veggies.
2 six ounce chicken breasts.

Dinner and late night
don't know yet probably chicken and veggies, and chicken before bed.

I dream of chicken.

**w8lifter** · 02-04-2002, 02:15 PM

Originally posted by craig777

I dream of chicken.

Really? I eat so much of it I have nightmares that the damn chicken is chasing me w/ a knife and fork!

**craig777** · 02-04-2002, 03:20 PM

I actually thought of changing that word to nightmare before I posted it.

I eat so much chicken, I am getting sick of chicken, but the cost at $2.50 per pound as opposed to almost $4.00 per pound of lean beef, or $4.00 per pound of salmon. I guess I could start eating more tuna fish oh joy.

**cornfed** · 02-04-2002, 08:20 PM

wow, I didn't realize that the price varied that much here in Tx. It may not seem like too much, but any little diff adds up. Here (somewhere in Tx

) chicken is 3 and beef 3.45. I figured out how much of each I buy/yr and it's friggin' astounding.

How'd the workout go?

Peace

**craig777** · 02-05-2002, 06:54 AM

Workout yesterday went great. When I leave the gym, especially after legs, or back day I am totally spent. After my 4 sets of deadlifts it is all I can do to work my biceps hard. That is one of the reasons I put back and biceps together since the pullups work my biceps also.

You must be up near the panhandle to get beef that low. I go to HEB and get the boneless, skinless chicken breasts for $2.58 / lb. To get the quality beef you will pay upwards of probably over $4.00 / lb.

Today will be shoulders and abs.

**craig777** · 02-05-2002, 08:00 AM

Went to PT last week Thursday and he wanted me to double my protein, and also up my good carbs. I have never eaten so much in my life. I am so not hungry it isn't funny. This morning it was all I could do to eat all of my eggs and oatmeal. I am going to a different PT on Thursday night this week to see what he has to say. I hope he doesn't up my meals even more.

The guy this week won the Mr USA about 20 years ago and still competes in over 50. He is 6ft 6 inches and 275lbs.

Right now here are my supps

Creatine
Glutamine (probably not needed right now, but doesn't hurt)
Arginine (supposedly increases growth hormone.)
Chromium (Same as arginine)
Multi Vitamin
Vitamin C
Amino Acids (about 8 grams a day)
Gaba

I have to eat again in 1/2 an hour.

**craig777** · 02-05-2002, 11:54 AM

Seated front barbell press.
5 sets 145lbs
12-6

Lateral raises very slow
20lb dumbells
5 sets 12-8

bent over lat raises
30lb dumbells
5 sets 12-8

crunches,
hanging leg raises, knees straight
sit ups

**craig777** · 02-06-2002, 06:47 AM

Today will be legs.

Squats
225 lbs
5 sets 12-8

Leg Press
4 on each side very slowly all the way down
5 sets 12-8

Hack Squat
1 on each side very slowly all the way down
3 sets

Can barely walk now and the free weights are on the second
floor. Look like an idiot walking down the stairs.

Standing calf raises
240lbs
3 sets

Leg curls
100lbs
4 sets very slowly

Each exercise starts with a warmup set also.

Why do I do this. Why Why Why
Because I want to parade around on stage in front of a lot
of people wearing skimpy underware. Oh yes this make sense.

**craig777** · 02-06-2002, 11:54 AM

Another leg day has come and gone. Threw in some leg extensions at the end with 90lbs just to prolong the torture.

**craig777** · 02-07-2002, 07:03 AM

Today will be chest and triceps.

Incline bench
205lbs 5 sets
12-8 slowly

Bench
185 lbs
5 sets slowly
12-8

Warmup set for each

Flyes
45lb dumbells
5 sets
12-8

cable crossover
50lbs on each
3 sets
12-8

Dips
5 sets 12-8

Tricep extension
70lbs
3 sets palms facing down.
40 lbs
3 sets palms facing up

Triceps on machine
100lbs
3 sets
12-8

Boy it is lonely in the Online Diaries forum. Everyone is over looking at pictures of beautiful a$$es. Well I can't blame them.

**w8lifter** · 02-07-2002, 07:40 AM

Originally posted by craig777
Can barely walk now and the free weights are on the second
floor. Look like an idiot walking down the stairs.

lmao! My gym is in the basement, after legs it litterally takes me 5 full minutes to make it up the stairs....hanging off the railing, trying to hitch a ride off people going up

**craig777** · 02-07-2002, 09:10 AM

When I got finished yesterday and was hanging on the bannister to get down the stairs there were four people at the bottom that started laughing. One of them said leg day right, and I said you got that right. Oh I hate doing legs.

I had an interesting thing happen yesterday. I was in the locker room and had just finished my shower. I was standing there in my birfday suit when this young girl, about 18-20 walks in to the men's locker room. She looked at me and I guess realized she was in the wrong place. She turned around so fast and headed out as fast as she could. At least she didn't stand there and point and laugh.

**w8lifter** · 02-07-2002, 09:39 AM

LMAO!

**craig777** · 02-08-2002, 07:31 AM

Rest day, Rest day everybody everywhere. Rest day, Rest day everybody do your share.

Yea

Met with new PT last night. He had a lot of good information and I think I will stay with him. He suggested showing me what he wants for me to do and then we will meet every 3 weeks or so to see how I am doing.

He suggested bulking for two weeks and then cutting for one, and then bulking for one, cutting for one, bulking for two, then cutting for one. He said since I am an old fart that will work better for me.

**craig777** · 02-11-2002, 07:43 AM

I want to do back and biceps today, but I know if I do deadlifts my hams and glutes will be sore and tomorrow night I am going to do legs with new PT

Oh well I am going to do back and biceps today.

**craig777** · 02-12-2002, 06:48 AM

Did back and biceps yesterday, and played racquetball last night.

Today at lunch I am going to do shoulders, and abs.

Meet with Mike tonight to do legs.

**craig777** · 02-13-2002, 01:49 PM

OK, here is what Mike started on legs.

Warmup leg extensions
30lbs 25 reps slow and deliberate

Warmup squats
Just bar 25 reps feet wide apart, feet at 45 degrees, knees follow feet

\ /
()

Breathing squats
135lbs 25 reps
Reps 1-5 1 large breath
Reps 6-10 2 large breaths
Reps 11-15 3 large breaths
Reps 16-20 4 large breaths
Reps 21-25 5 large breaths

Chest hurt like heck and legs were on fire. Thought I was going to pass out from breathing.

Stiff arm pullovers
25lb dumbbell 25 reps to stretch out rib cage.

Leg Extension
45lbs 25 reps at top of rep pull toes into body as hard as can

Leg curl seated
35 lbs 25 reps squeeze as hard as can at bottom.

Leg curl lying
35 lbs 25 reps again squeeze as hard as can at top

Standing calf raises
45 lbs 25 reps

Seated calf raises
45 lbs 25 reps

Everything slow and deliberate with large breaths. Legs were on fire.

Going to meet with him next tuesday night for chest and back workout.

**w8lifter** · 02-13-2002, 02:40 PM

Interesting...pretty high reps. How many weeks does he have you doing this? My guess is around 4?

**craig777** · 02-13-2002, 02:45 PM

You win a lolly pop.

Yep 4 weeks and then we will go heavy, and I am not sure after that. Maybe back to 25 reps.

**w8lifter** · 02-13-2002, 08:37 PM

Damn, I'm getting good!

My guess is after this 4 weeks, he'll lower your reps....maybe 5 sets of 5, then the next phase, he'll keep the same rep range and increase the sets. Next phase will be a reduction in reps again...1-3....either that or he'll go back to higher reps......if I'm right, do I get a pizza or chocolate or something

**craig777** · 02-14-2002, 07:26 AM

I think Chocolate, I was alway taught that you give beautiful women chocolate.

**w8lifter** · 02-14-2002, 07:57 AM

I'll take that

**craig777** · 02-15-2002, 07:14 AM

Well I had a rest day yesterday. Couldn't have worked out if I had wanted to, all I could think about was w8lifter and chocolate.

Wednesday I tried to workout like Mike would have suggested for chest and triceps.

Incline bench
95lbs 25 reps taking a large breath between reps

Bench
95lbs 25 reps taking a large breath

Decline
95 lbs 25 reps same as above

Flyes
20lb dumbbells 25 reps

Cable Crossover
20lbs 25 reps

Assisted dips
25 reps

Tricep extension with cable palms down
30lbs 25 reps
Tricep extension with cable palms up
30lbs 25 reps

Tricep extension seated at machine
40lbs 25 reps

I am going to do my leg workout today.

Mike wanted me to up my protein to 460g a day, so I bought some whey protein. I got the chocolate flavor.

**w8lifter** · 02-15-2002, 07:22 AM

LOL

**craig777** · 02-15-2002, 01:21 PM

Well I was doing my legs today and I pulled a muscle in my thigh. I knew it the second it happened. Shoot, I think it is because I am not used to having my feet so far apart and having my knees go out at 45 degrees. Mike said it would target the inner thigh more and that is what I pulled on my right leg. This really stinks, I think I need to go over to w8lifters thread and suck on her chocolate boobies. That should cheer me up some.

I did back and biceps today instead, and I sit here in my office with an ice bag on my thigh.

**w8lifter** · 02-15-2002, 02:05 PM

ROTFLMAO!!!!

....hey, you need me to massage that thigh for ya

**craig777** · 02-15-2002, 02:28 PM

Holy gorgeous women Batman, not only yes but hell yes.

**CLPgold** · 02-15-2002, 09:09 PM

I'm getting an ab workout LMAO!!!

Gosh darn I need to get to bed. Quit keeping me amused. Note to self - no reading threads just before bed. I'll end up on here for a couple more hours...hmmm I always do that anyways

Gotta go to bed.

**craig777** · 02-18-2002, 08:10 AM

CLP, glad to help out with the abs workout.

You guys wouldn't believe the great thigh massage that w8lifter gives.

Oh CLP what flavour boobies do you have?

Well I am going to do shoulders, biceps and triceps today since Mike wants to do a chest and back tomorrow night. I might give legs a try tomorrow afternoon, will have to see how it is going. I had an ice pack on all weekend and after w8lifters massage my thigh is doing pretty well.

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