boilermaker

Hello Emma,

Well, they still get tight above my outside ankle bone. I'm planning on joining a Gym next week so I can get a better range of workout equipment. I'll try there elipticals and bikes and see what happens. Maybe I do need new shoes, or maybe I just run like a large plodding wildebeast. We'll see. I think I'd like to look at setting up a three day split for weights, as I'd like to do more back and leg work on the equipment (hint, hint)

Yes, a little laziness set in. I've been away from home alot and need to get to the store and into the kitchen again to set myself back up.

Good to hear from you!

boilermaker

Activities Today

Weights:

Chest Press: Setting 5 - 8; Setting 6 - 8, 8
SS With
Chest Fly: Setting 3 - 8, 8, 8

Bicep DB Curls: 25# - 8, 8, 8

Seated Overhead DB Press: 25# - 8, 8, 8

Seated Overhead DB Tri Extensions: 40# - 8, 8, 8

Straight Arm Cable Pushdowns: Setting 3 - 8, 6; Setting 2 - 10

Lat Pulldowns: Setting 4 - 8, 8, 8

Felt tired today and most final sets were a struggle although I completed all but the straight arm pushdowns. With these I had to drop back a setting to maintain good form on the last set. Felt good pump on tris and bis.

Diet:

Meal 1: Two toasted grilled chicken sandwiches on ww toast with tomato
and lettuce, tsp. light mayo on each and 1 hard boiled egg
Meal 2: Cup of yogurt with 2 scoops protein whey
Meal 3: Chicken stirfry with 1.7 lbs. chicken, peppers, onions, mushrooms,
broccoli, 3 tbs. npb, 1 tbs. olive oil and a few dashes of soy sauce.
Had 1.5 cups of this with 1 cup brown rice, 1 slice of
Meal 4: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/2 bananna

It's getting colder here at night. Hopefully no hard frost for a week or so. That way the garden keeps producing good veggies.

Gaz_9

hey boilermaker - just wondering how you eat your oats? i put some in my glass of protein shake this morning and they just sank to the bottom! can i blend them in or something or do you put them in a bowl and throw the shake over them. (or something else compleatly!)

keep it up!

boilermaker

Gaz,

I throw them in the blender with a half bananna and scoop of whey and blend it for a while. Otherwise you end up chewing your way through the shake. Sometimes for breakfast I make them in a bowl with blueberries and a scoop of chocolate whey protein powder and throw it in the microwave with the recommended amount of water. They swell up to about double size this way. I don't really care for the taste or texture of them but I manage to force them down.

Also, if you are new to oats like I am, you'll quickly learn to do your dishes right away. My wife has been on me lately about cleaning up the "oatmeal cement" on the dishes I've left in the sink.

boilermaker

Today was a strange day diet wise. I had to travel a couple hours out of town for work, so I packed a couple of meals. I ended up eating breakfast, lunch and dinner at restaurants with customers. Here goes........

Activities

Weights: None
Cardio: Treadmill for 25 minutes (Intervaled between 3 min walk and 1.5-2 minute run for 1.75 miles)

Meals:

Meal 1: Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 bananna, 1/2 cup oats

Meal 2: 2 soft boiled eggs, two pieces whole wheat toast

Meal 3: Shrimp Cocktail (1/2 pound shrimp ), dinner salad w/balsamic
vinnegrate

Meal 4: Cup of 1% cottage cheese with 1 hard boiled egg and 1/4 cup grape
nuts cereal

Meal 5: Grilled shrimp, chicken and beef tenderloin tip platter with steamed
vegetables (hold the cilantro butter cream sauce please), dinner
salad w/low cal ranch

Meal 6: PWO shake - 6 oz. skim milk, 2 scoops protein whey, water

Off to wedding 5 hours from home tomorrow. Back Sunday to do cardio and will be joining Gym on Monday.

boilermaker

Just returned from Saturday wedding which was 5 hours from home. Used this as a cheat day. Had prime rib, fish and chicken, salad, green beans and pasta. Pigged out and haven't really eaten much today. Back at it tomorrow.

Weights: none

Cardio: will do 30 minutes walk at 3.7 mph tonight.

Emma-Leigh

Welcome back! I hope you enjoyed your wedding - but with all that yummy cheeeatttt day food I can imagine you had a great time!

boilermaker

Thanks Emma. Yes, we had a great time and the food was a nice change of pace! Going to take the next step in this innitiative and join a gym today. I'm putting together a three day split to take advangage of the new equipment options I have.

My Journal: Are We Almost There Yet?

boilermaker

Okay, I've been at this for about a month and am really enjoying working out and living healthier. I visited a local gym and have decided to take the plunge and join it later today. This will give me access to a whole bunch of new equipment to work with.

The purpose of this entry is to begin to develop a new three day workout split. I hope to accomplish the following:

1) I want to use weight training 3 days a week. I'll be doing this every two
to three days and want a program that will operate on a rolling basis. My
work schedule involves some travel, so I can't commit to a monday,
wednesday, friday schedule each week.

2) I want one day dedicated to legs and need the other two split amongst
upper body parts.

3) I will fill in cardio 2-3 times a week with some sort of ab training.

4) I would prefer to be at the gym for less than one hour and don't really
want to do more than 6-8 exercises per session

Here is what I have in mind so far.

Workout A

Chin Ups
Rows of some sort
Lateral Raises
Lat Pull Downs
Face Pulls
Overhead DB Press
SLDL
Shrugs

Workout B

Squats
Calf Raises
Leg Extensions
Hamstring Curls
Leg Press

Workout C

Flat Bench
Incline DB
Decline DB
Dips
Pullovers
Tri Extensions
Curls

This is very preliminary and I'm looking for suggestions and inputs.

My Journal: Are We Almost There Yet?

boilermaker

Well, I made a three month commitment to the Gym today. It costs a few dollars more per month than a year membership, but this will allow me to test the waters and see if I like it.

I didn't really do a workout today. I just played around on all the new machines trying to get a feel for them. Here are some of my thoughts:

Assisted Dip/Pullup machine: Really liked this. It allows me to actually do some full working sets instead of a couple of the measly full body weight reps I can do now.

Rows, Rows and More Rows:: There are all kinds of ways to do rows here. High Rows, T-Bars, Cables, etc. I didn't do these at home and have no idea which would be best for me. I do know I have to catch up my rear delts to my front delts, which seem bigger since I started.

Squats: There are three ways to do squats. First is a machine with shoulder pads and you put weight on the sides and it pivots down. The gym guy called this a "perfect form" squat machine. There is a regular squat rack. There is also a squat rack where the bar rides on posts up and down. I think I should start with this one or the first one so I don't committ squat suicide right away.

Pressing Machines: Lots of machines for chest and overhead pressing. Some are independent arms and some are bi-axis as well.

All kinds of free weights and benches.

Lots of different cardio equipment

I think I'll try a spinning class tomorrow morning.

I really need help refining my three day split. Any comments would be appreciated.

My Journal: Are We Almost There Yet?

Emma-Leigh

Ok... Does not look too bad... But you need to workout how you are going to 'divide' your split because at the moment there is some confusion as to why you are doing some of the moves on particular days.....

So far I have kind of deduced it is an:
shoulder/back
legs
chest/arms

split? Is that right?

Also - Have you looked at this post (Designing a Split Routine) by cowpimp? It has a good run down of how you can make a routine.


Ummm.. I am curious as to why you have SLDLs here? Am I missing something?

I would do the overhead DB press before the lateral raises - it should be your primarly shoulder move.

So something like this would be better:
(assisted) Chin Ups
Rows of some sort (I would do a BB bent over row or t-bar)
Overhead DB Press
Lateral Raises
Lat Pull Downs
Face Pulls
Shrugs

Ok - I would do your SLDL (or RDL) here.... I would also do your leg press in preference to the isolation exercises so:
squat (use the squat rack - just start light and work up... using the smith machine is worse for you than free squating).
Leg press
SLDL
Leg curl
Calves

Is this an arms/chest day?
Ok.... Not too bad..... LOTS of chest work (5 exercises! )... You might want to decrease this a little - pick 3 or, at the most, 4 exercises.
eg:
Flat bench
incline DB
dips
biceps and triceps

boilermaker

Hi Emma.

Yes, I guess that is right. Trying to focus on each body part once a week.

I guess I thought this was primarily a lower back exercise. Cowpimp has also advised me to do it on leg day. So, I'll listen to the voices of reason and move it there.

What is RDL? I'm guessing reverse dumbell lunge.

Do you mean its not as beneficial to use the smith machine, or is it not good in some way?

Arms/chest is ok, right?

By pick 3, you mean I can alternate between them over the course of time, right?

example: Week 1: Flat Bench, Incline DB Press, Pullovers
Week 2: Flat Bench, Decline DB Press, Dips
Week 3: Flat Bench, Incline Flyes, Dips

Sorry for all the dumb questions, just trying to start out properly. I'll read Cowpimps link and your responses and then post a revised schedule. Thanks

Steve

My Journal: Are We Almost There Yet?

boilermaker

Activities for today

Weights: None

Cardio: 12 min eliptical trainer - intervals

20 min stationary bike - intervals, level 9

10 min treadmill - flat, 3.7 mph

Diet:

Meal 1: Grilled chicken breast sandwich, dinner salad w/light ranch

Meal 2: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/2 bananna

Meal 3: Can of tuna, 1/2 avacado, med. tomato, 4 slices ww bread

Meal 4: Salad w/mixed veggies, 2 eggs, 2 egg whites, vinegar and evoo

Meal 5: Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/2
bananna, 1 tbs. npb

Meal 6: Cup of yogurt, scoop protein whey, 1 tbs. npb

Supplements: 6 fish oil pills, multi-v

My Journal: Are We Almost There Yet?

CowPimp

If that's the case, then you should just switch things around to a push-pull-legs split. There is a little crossover with that current split. I know you said you're revising. Repost when you're done.


I consider any big posterior chain movement worthy of being placed on leg day. Also, make sure you aren't keeping your legs perfectly straight. Bend your knees slightly, and maintain a neutral spine; these are two big mistakes people often make with this movement.


I believe it's a Romanian deadlift.


Why use a smitch machine when you can use free weights? What is the advantage? I can only think of disadvantages. Namely, reducing the need for stabilizer recruitment and teaching you improper motor patterns. Also, I have read that a sheering for is induced in the knees when doing smith squats.

Sorry, I figured I would clarify all that I could for Emma. Hehe.

The only time it's bad to feel the burn is when you're peeing...

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Emma-Leigh

Nice looking workout! You are going to start competing with me for cardio soon!



Very impressive Steve! Good stuff!

Emma-Leigh

Thanks Cowpimp!

Basically - what he said!

I agree with cowpimp - swap to a 'pull-push' or even a 'horizontal-vertical' type workout.

Check out that thread I linked you to and see what you like.

As Cowpimp said - it is a 'posterior chain exercise' - so it hits lower back, glutes and hams..

It does have a very large lower back component - and it can put a LOT of stress on the lower back (when you use big weights) but your lower back is hit more on legs day than on your upper body day. So instead of overworking it via doing another workout - you are better off doing a proper workout on your lower body day.


Romanian deadlift. Similar to the SLDL only you have a slight bend in your knees, the bar travels closer to the body and the bar stops just below your knee on the eccentric (down phase of the move). The fact the bar is closer to your body means the shearing force on your lower back is less and can therefore be a little safer (esp if your lower back is taxed/sore from squats/deadlifts or other moves).

It is both. It is not as beneficial to your body and it can also put you into a poor position - which can cause injury.


Ummmm... Personally, I don't like this kind of workout. It is your typical 'gym boy' imbalance workout - the "If I can see it, I will train it" syndrome (those guys who train only arms and chest and forget they have backs and legs).

Your arms are small muscle groups and do not really need a 'full workout' dedicated to them - they get hit a lot on your back/chest and shoulder moves. Your chest also has far less muscle than your back... so if you are going to combine things, you are better off with something like:
push/pull (back/biceps and chest/tri/shoulders)
or
vertical/horizontal (vertical back moves/shoulders and chest/horizontal back moves)

This balances your upper body a lot better.

If you want you can certainly alternate. You could also pick 3 exercises and then stick with them for a little while. You can also swap things so your flat press is not always your first move...

It is up to you...

But doing 5 moves for your chest when you are only doing 3 for your back is a little unbalanced - not only physically/aesthetically but you are asking for troubles with your shoulders too - things like impingement and rotator cuff.


Not a problem! And they are not stupid questions!

Anyway - I hope it helps...

boilermaker

Cowpimp, I've never done a squat with weights before in my life. It's a little intimidating and I'm a little worried about getting squashed or falling over or something stupid. However, I will take your advice and start light, embarassingly light.

Emma, I'm quite sure that I am no threat to your "Queen of Abusive Cardio" title!

My Journal: Are We Almost There Yet?

boilermaker

I've decided to take the advice of my friends here and devise a pull dominant upper, legs, push dominant upper workout. I'll post it, get it critiqued and implement it from now until January 1 before rehashing it.

Pull Dominant Upper Body

Assisted Chinups: 2 warmup sets and 2 working sets (8-10 reps)
T-Bar Rows: 2 warmup sets and 3 working sets (6-8 reps)
Lat Pull Downs: 2 warmup sets and 3 working sets (6-8 reps)
Lateral Extensions: 2 warmup sets and 2 working sets (6-8 reps)
Face Pulls: 2 warmup sets and 3 working sets (8-10 reps)
Shrugs: 2 warmup sets and 3 working sets (8-10 reps)

Legs

Squats (Back, Free Weight): 2 warmup sets and 3 working sets (8-12 reps)
Leg Press: 2 warmup sets and 3 working sets (6-8 reps)
RDL: 2 warmup sets and 3 working sets (8-12 reps)
Leg Curls: 2 warmup sets and 3 working sets (6-8 reps)
Standing Calf Extensions: 2 warmup sets and 3 working sets (8-10 reps)

Push Dominant Upper Body

Flat Bench: 3 warmup sets and 2 working sets (6-8 reps)
Assisted Dips: 2 warmup sets and 2 working sets (8-10 reps)
Overhead Press: 2 warmup sets and 3 working sets (6-8 reps)
Incline DB Press: 2 warmup sets and 3 working sets (6-8 reps)
Tricep Extensions 2 warmup sets and 2 working sets (6-8 reps)
Machine Pullovers 2 warmup sets and 3 working sets (6-8 reps)

Various Cardio and Ab work 3 days a week

Will probably substitute some exercises occaisionally (eg: machine incline for incline db presses).

I think this is getting closer. Critique away!

My Journal: Are We Almost There Yet?

boilermaker

Activities for today:

Diet: Was a little off with diet today because of crazy work schedule

Meal 1: In a rush mixed 2 scoops protein whey with 8 oz. milk

Meal 2: Cup of brown rice, cup of grilled chicken, mixed veggies

Meal 3: At wife's grandparents 65th wedding anniversery party. veggie
platter. No protein here, but laid off cake.

Meal 4: PWO Shake - 8 oz. skim milk, 1 scoop of protein whey, 1/2 bananna,
1/2 cup oats

Meal 5: Chicken rice and veggie bowl (same as meal 2)

Cardio: None
Weights: Feel free to humor yourself with weight poundage. I'm just starting

Assisted Chinups: -82# - 8, 8, 7

T-Bar Rows: (lying on incline bench): 50# - 8, 8, 7

Lat Pulldowns: 87.5# - 8; 100# - 8, 7.5

Face Pulls: 37.5# - 8, 8; 50# - 6

Lateral Extension Machine: 50# - 8; 65# - 8; 70# - 8, 8

Shrugs: 35# each hand - 8, 8, 8

Notes: This is the first time I've ever done most of these exercises. I think my weights suck, but I have to start somewhere. T-Bar Rows were done on incline bench thingy. Someone was using the standing one and I got sick of waiting. Is this o.k.? Assisted Chinups - Did these with palms facing me. Best way? Face Pulls were akward. Shrugs seemed left side dominant. Maybe I should use a barbell next time. I can see what everyone says about not having to do dedicated arm exercises like curls when on this program. My shoulders and biceps are gassed and I'm sure will be very sore. Back to cardio tomorrow, then the dreaded leg day with squats and deadlifts that I've never done before. That should be embarassing!

My Journal: Are We Almost There Yet?

CowPimp

Your routine is looking much better my friend. Lots of good compound movements with isolation movements thrown in where you want to see extra development.

Also, don't worry about the "embarrassingly" light weights you use when you squat. I think most people (If you really care) will be impressed by the fact that you are performing full depth squats. What is embarrassing is when douche bags do quarter squats all day long without ever performing a full ROM squat.

If you are willing to deal with the effort and will power that a near-failure/failure set of squats requires, then you will see dramatic gains. I mean FAST.

The only time it's bad to feel the burn is when you're peeing...

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boilermaker

Activities for Today

Weights: None

Cardio: Treadmill - 15 min. @ 3.7 mph - This still burns the outside of my
calves like heck, so I'll only be using it for light warmup/cooldown from
now on.

Eliptical Trainer - 12 min @ Level 5, Intervals Setting - This is pretty
tough for me and I look like a bozo sometimes when I get going too
fast and try to slow down. But, it doesn't hurt my legs, so I'll keep it
up.

Stationary Bike - 15 minutes @ Level 4, Fat Burning Setting - I like
this because I can watch TV and could probably read a book if I
didn't sweat like a pig.

Diet:

Meal 1: Cup of Cottage Cheese, 2 tbs. NPB, Slice of WW Toast w/Almond
Spread

Meal 2: Shake - 5 oz. Skim Milk, 1 Scoop Whey Protein, 1/2 Cup of Oats, 1/2
Bananna

Meal 3: Cup of Brown Rice, 1/2 Cup Grilled Chicken, 1/2 Cup Grilled Veggies,
EVOO, Soy Sauce

Meal 4: 2 Cups of Stir Fry Made from the following: Mushrooms, Peppers,
Onions, Eggplant, 2 Cans of Salmon, Long Grain Wild Rice, EVOO,
Balsamic Vinegar.

Meal 5: PWO Shake - 5 oz. Skim Milk, 1 Scoop Protein Whey, 1/2 Cup Oats,
1/2 cup Watermelon

Supplements: 4 Fish Oil Pills, Multi-V

Bought 100 count plastic disposable cups for $8 today at Costco. This should eliminate the "oatmeal cement" complaint from my wife. Back and shoulders are really sore, along with forearms through elbows from yesterday workout. Tomorrow is leg day.

My Journal: Are We Almost There Yet?

yellowmoomba

Looks like you really have your diet in order

What part of MI do you live in ??

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."