Past my Prime? Journal

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  1. #1
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    Past my Prime? Journal

    Well I don't know if I ever had a prime when it comes to the iron game. I haven't accomplished anything of note in it other than personal bests. The fact is I'm addicted to weightlifting. Despite injuries and setbacks, and now starting to creep up there in age I just can't picture myself ever NOT working out. I like running a journal because it adds a bit of motivation, you sometimes get some good tips from members, and it's a great place to be able to look back at what you've been doing nutritionally and in the gym. I have been running one in the RXMuscle forums but that forum is dying here lately and it's time to move imo. I've been frequenting this forum for a few months now and like it a lot. So for now I'm bringing my shit here and setting up shop... lol.

    So I say past my prime because since I have turned 40, this shit is a challenge more than ever before. My joints hurt, I get jacked up way more often than in my younger days, and just flat out the whole ordeal is just plain harder. I am sure there are plenty of people genetically better than me that can still go full bore with no problems after 40.... well I ain't one of them. But you know what, that's fine. My goal is simply to try my damnedest to improve from where I am now.... be it strength, body composition, whatever, and if I get on a really good roll maybe I'll do a comp of some sort before it's all over with...

    Being over the hill just makes it an even bigger challenge. Hell last night I tweaked my hammy pretty bad doing sumo deadlifts. Jacked up again. I have been riddled with biceps tendonitis in both shoulders for the past 10-12 weeks, limiting my upper body training quite a bit, hell, a LOT! I ain't looking for a sob story. I am just saying, this is where I am at as I start this journal. Now that I'm done bitching about being old I wanna say that advice, tips, and critique are always welcome here. I am 43 and still learning all the time, so fire away.

    My training lately is pretty much based on the conjugate method of which I have done quite a bit of research from Westside and EliteFTS. I have never been a powerlifter. I am not necessarily trying to be one. I just find myself very interested in this type of routine and want to try it. I have tried to follow it a couple other times in the past couple of years. Everytime I get into it, this time no exception, I get tendonitis really bad and get jacked up with some sort of injury, lol....nevertheless I am going to continue trying to follow it. Another thing is I am in a commercial gym, there is no power rack, no GHR, no Rvs. Hyper, etc., etc. Basically anything a powerlifter needs is not at my gym. So my dumbass journey will continue along this dumb path and we'll see where we end up....

  2. #2
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    So my workout yesterday that led to hammy sprain went like this:

    DE Box Squats - just weight
    bar x 8 x 3 sets
    95 x 5 x 3 sets
    135 x 3 x 2 sets
    185 x 2 x 2 sets
    200 x 2 x 2 sets
    215 x 2 x 2 sets
    230 x 2 x 2 sets

    Sumo Deads (Dead stops no bouncing off the floor) I had been doing SLDL for the past two weeks after the box squats, time to change. A guy I bounced some questions off of at Elite told me to try to change exercises about every two weeks.
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    365 x 1 - felt a little something in the hammy on this, no pain, just something, didn't think nothing of it really
    405 x as soon as it came off the floor, BAM, hammy jerked big time, dropped the weight and immediately began a rant of cuss words as I knew I was jacked up again.... DAMN... anyway I guess I am lucky, I didn't tear nothing as far as I can tell. It is just sore and tight, and don't want to be stretched at all today. I would say just a level 1 sprain. Needless to say I went home after this and did not finish the workout, I couldn't have anyway, it was pretty bad when it first happened. I barely got the weights put up.

    Thinking back I made a couple mistakes.... ONE: I didn't warm up hardly any, usually I take a nice chunk of time to get properly warmed up and loose, why I didn't yesterday I don't know, but I bet I do moving forward. TWO: I stepped outside the boundaries of the program a bit. This was a speed day, why am I lifting near maximal weights for me..... dumb. I was eager, the weight was feeling light and I wanted to test the waters some to see if the past month of training was helping my deadlift as I had not deadlifted other than SLDL in a month....

    So it's kinda back to square one now. Shoulders hit, ham hit, what the hell... how am I gonna train now. Well I guess time will tell...

  3. #3
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    You can still work but not as intense as in your prime, I know exactly how you feel I am in my late's 40's and is harder and harder to workout. So, I remind my self that I cannot over do it. I used to bench 460 pounds, do wall push in a snap, 100 hundred push in one sitting etc. Today, I do not come even close to that, but hey it is what it is. By any chance the commercial gym you talking about is the purple one, in the corner near you? I have been thinking about it for a while, in my part of the woods is totally different from the ads. Wish you best of luck in your endeavors!
    Last edited by The Spaniard; 02-17-2014 at 11:57 AM.
    All information that I know or provide is a figment of my imagination, I know nothing!

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    Quote Originally Posted by Vince2pink View Post
    You can still work but not as intense as in your prime, I know exactly how you feel I am in my late's 40's and is harder and harder to workout. So, I remind my self that I cannot over do it. I used to bench 460 pounds, do wall push in a snap, 100 hundred push in one sitting etc. Today, I do not come even close to that, but hey it is what it is. By any chance the commercial gym you talking about is the purple one, in the corner near you? I have been thinking about it for a while, in my part of the woods is totally different from the ads. Wish you best of luck in your endeavors!
    No it's not the purple one, thank God... it's better atmosphere than that, they just don't have some of the equipment I would like to have, no gym in my town does, so I just picked the best of the bunch and workout there. 460 is a hell of a bench!!! I have never been anywhere near that. Hey thanks for checkin' in and throw some critique my way when u see something needs some advice. And best of luck to you also.

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    Yesterday... no training other than a 2 mile walk with my dog, which I do every single day of the year. Hammy felt a little tired by the end of the walk. It is feeling quite a bit better today. I am going to go to the gym (barring unforeseen disasters) tonight and see if I can get some upper body training in. Macros yesterday: 3578 calories, 372 pro, 152 carbs, 178 fat. Weigh-in today: 209.4.

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    DE Bench workout last night. Bought some bands from EliteFTS and got them in Monday, so last night pulled them out to give it a try. I have never used bands. This whole way of working out is new to me, and I'm jumping into it with no guidance other than reading and lots of research at the EliteFTS website. Anyway I bought the lightest band for benching. I ain't that strong and I figure just put my toes in the water and as I get more used to all this I'll keep adding on.

    Nautilus Chest
    4 sets - pyramid up - reps: 20,20,20,15 superset this with 15lb. DB Pendulum swings - get everything warmed up

    Decline EFS Red Band DE Bench Press - 3 different grips used, all inside the rings
    bar x 12 x 2 sets
    95 x 5 x 2 sets
    145 x 3 x 3 sets
    175 x 3 x 6 sets

    JM Presses
    bar x 12
    95 x 8
    115 x 6 x 3 sets

    One Arm DB Rows
    40 x 10
    60 x 8
    80 x 8 x 3 sets

    Cable Rear Delt Laterals superset with EFS Orange Band traction stretches
    3 sets of 20

    10|2 - 9|3 - 8|4 Arm Raises - 10 second hold
    5 times at each position

    Macros yesterday: 3900 calories, 363 pro, 266 carbs, 170 fat. Weigh-in today: 208.

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    No training yesterday. Did some massage and stretching on my hammy it is slowly but surely feeling better. Also hit my shoulders and back pretty good with tennis ball and knobby foam roller, pendulum swings. Going to try to go in the gym tonight and do super light, damn near no weight legs. Probably just hit some of the Nautilus machines at my gym and maybe ride the bike a little. Just get some blood in there, help it heal. Macros yesterday: 3623 calories, 321 pro, 209 carbs, 163 fat. Weigh-in today: 206.4.

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    ME Squat last night... lol. I went to the clubhouse gym in my condo subdivision. I did some super light just go through the motions stuff to get some bloodflow going.

    Leg Press superset with Leg Press calf
    6 sets

    Leg Extensions
    5 sets

    Pull Down Abs
    4 sets

    Recumbent Bike
    20 min. LISS

    Macros yesterday: 3998 calories, 393 pro, 293 carbs, 153 fat. Weigh-in today: 206.4.

    Here is how my hammy is looking as of this morning. 5 days past the injury:




  9. #9
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    ME Bench last night. Doing the decline for two weeks.

    Nautilus Incline Chest superset with DB Pendulum Swings really light just to get the blood going
    3 sets of 20, 1 set of 15

    Decline Bench Press
    bar x 8 x 3 sets
    95 x 5 x 2 sets
    135 x 3 x 2 sets
    185 x 3
    225 x 3
    255 x 3
    275 x 3
    295 x 2

    JM Presses
    bar x 8 x 2 sets
    95 x 8
    115 x 6
    125 x 6
    135 x 8

    Meadows Rows
    bar x 8
    25 x 8
    2|25s x 8
    3|25s x 8
    4|25s x 8 x 2 sets

    DB Side Laterals - superset with Band Traction Stretches
    20s x 12
    20s x 10 x 2 sets

    DB Rear Delts laying over an Incline Bench - superset with Band Traction Stretches
    20s x 12, 12, 20

    Tendonitis is slowly improving, I hope it stays in that direction. I was pretty satisfied with this workout. Now just to get my hammy healed up. This is going to be a mentally challenging process as much as physical.

    Crushed some calories yesterday. Scale still did not move. Macros: 5294 calories, 417 pro, 447 carbs, 219 fat. Weigh-in today: 206.4.

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    DE Squat last night. Just went in to the gym to see what I could do without busting up my healing hammie. It went better than I expected. I mostly just trained the other leg but the crazy thing is this morning, the one I didn't train is sore all over, WTF? Anyway the hammie seems to be coming along pretty good as far as the pain is lightening up a lot and the flexibility is coming back.

    One Leg Extensions superset with One Leg Leg Curls
    5 or 6 sets, stayed pretty light, reps ranging from 10-20 on all sets

    One Leg Press superset with Calf Presses
    5 sets - pyramid up to 5 total plates, reps ranging from 10-30 on all sets

    Pull Throughs superset with Pull Down Abs
    Kept this ultra light as this put a nice stretch on my injured area, did about 4 sets of each

    Back Extensions
    4 sets of 15 just bodyweight

    Bird Dogs
    4 sets of 10 each side

    15 min. LISS on the bike

    Was pretty happy to be able to do a lot more than the last time. Hope the process continues to improve. Macros yesterday, not as high as I should have been. I didn't have much appetite yesterday which is unusual for me. 3367 calories, 342 pro, 288 carbs, 106 fat. Weigh-in today: 207.

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    DE Bench last night. Starting of round 2 of Declines. Normally I would have took another day off before hitting this workout but I have obligations I have to deal with for the next two days so I went in a day early. My right shoulder was telling me he didn't appreciate the quick turnaround one bit.

    Nautilus Chest superset with DB Pendulum Swings really light just to get the blood going
    3 sets of 20, 1 set of 15

    Decline EFS Red Band DE Bench Press - 3 different grips used, all inside the rings
    bar x 8 x 3 sets
    95 x 5 x 3 sets
    145 x 3 x 3 sets
    175 x 3 x 3 sets
    195 x 3 x 3 sets

    DB Extensions
    15s x 8
    25s x 8
    30s x 8
    35s x 6 - shoulder feeling it bad put it back
    30s x 8

    One Arm DB Rows
    60 x 8
    75 x 8
    80 x 10 x 3 sets

    Cable Rear Delt Laterals superset with EFS Orange Band traction stretches
    3 sets - pyramid up - reps: 20,12,12

    Macros yesterday: 4127 calories, 414 pro, 322 carbs, 145 fat. Weigh-in today: 207. Updated hammie pic as of last night:


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    Tuesday, no training, went to the chiropractor. Wednesday, no training, donated blood. Feeling rested and well this morning other than my hammie still healing up. It feels pretty good a little tight maybe. Will go in and do some leg work tonight. See what I can and can't do. Just keep feeling my way along as this thing heals.

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    MESquat last night, lol. Once again, basically just another feel out session for my hammie. Got a little further than last time, so it was a win.

    Leg Extensions
    5 sets - would do about 8 to 10 reps with both legs, then pull out the bad ham leg and hit some one legged reps

    Lying Leg Curls
    5 sets - would do about 8 to 10 reps with both legs, then pull out the bad ham leg and hit some one legged reps

    Leg Press superset with bar Squats
    6 sets - would do about 8 to 10 reps with both legs, then pull out the bad ham leg and hit some one legged reps, sets of 8-10 on squats

    Leg Press Calf
    6 sets - 20-30 reps each set

    Pull Down Abs
    3 sets - 20-30 reps each set

    Back Extensions
    4 sets, worked up to a 25lb. plate, all sets 15 reps

    Hip Thrusts
    135 x 7-8, then 8-10 no weight - 4 sets


    Macros yesterday: 4356 calories, 401 pro, 318 carbs, 175 fat. Weigh-in today: 204.8.

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    Good to see another 40+ guy keeping a journal. You'll like this site. I've been posting every workout of mine on here for 10+ years The journal section is not as active as it once was but there are some knowledgeable people around.

    Good luck healing your hamstring. If that's you in the avi - you are doing alright.
    Do it!

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    Quote Originally Posted by yellowmoomba View Post
    Good to see another 40+ guy keeping a journal. You'll like this site. I've been posting every workout of mine on here for 10+ years The journal section is not as active as it once was but there are some knowledgeable people around.

    Good luck healing your hamstring. If that's you in the avi - you are doing alright.
    Thanks.. the hammie is coming along.. and the avi is me this past fall, and thanks for chiming in!

    So ME Bench today. Last round of Declines. Shoulder felt pretty whacked most of the week, today no exception but once I got all warmed up I pretty much went all out, while still remaining safe. Workout felt good today.

    Nautilus Incline Chest superset with DB Pendulum Swings really light just to get the blood going
    4 sets of 20

    Decline Bench Press
    bar x 8 x 3 sets
    95 x 5 x 3 sets
    135 x 3 x 2 sets
    185 x 3
    225 x 3
    255 x 3
    275 x 3
    295 x 3 - up one rep from last ME, felt way easier than last time, maybe this conjugate does work even for old non-powerlifting saps!

    JM Presses
    bar x 8
    95 x 8
    115 x 6
    145 x 8 x 2 sets

    Meadows Rows
    bar x 10
    25 x 12
    2|25s x 8
    3|25s x 8
    4|25s x 9 x 2 sets

    DB Side Laterals - superset with Band Traction Stretches
    15s x 12, 20s x 12, 25s x 10 x 2 sets

    DB Rear Delts laying over a portable decline bench, feet off the floor - superset with Band Traction Stretches
    20s x 20 x 4 sets

    Pull Down Abs - light
    4 sets of 25

    Pseudo Rvs. Hypers - on Exercise Ball on Bench, this has the motion down pretty good, get a good pump, just need to rig up a way to weight it...
    4 sets of 15


    Macros yesterday: 4727 calories, 289 pro, 316 carbs, 221 fat. Went to the Lube for dinner, macros leave something to be desired, lol. Weigh-in today: 207.

    Have finally started hitting 4000 + calories over the last 3 days, want to try to keep this up for about 3 weeks then do a mini recomp of 2-4 weeks.

    Got me a RIP kit, hitting 3.3 iu on morning after workout days if I train at night, mid afternoon/early evening if I workout morning or early afternoon, hopefully this will help me heal up a bit faster. Besides that just running a my HRT dose of test.

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