The Dragon Rises

firedrake · 08-19-2008, 11:38 PM

Hey, this is Firedrake -- I'm new here, but certainly not to bodybuilding.

I'm only a month back in the gym, a year after major back surgery. The surgeon told me to hit it as hard and heavy as I like -- the titanium around the lower spine is stronger than any other part of my body. So, I'm about to see how much mass I can put back on after two years of enforced inactivity. (One before the surgery when I could hardly walk or move, and one since the surgery).

I had once been a junior level competitor, but that was long ago, before the Army fouled up my back to begin with -- if it hadn't been for the iron, I'd have been in a wheelchair long before. I've spent years doing medieval combat in full armor, and had been a regular trainer till I fell down a hill hiking and tore the right quad in 2005.

I'm really just getting focused again -- the first couple of weeks back was just seeing where I was. I was enjoying moving and feeling pumped again (though God knows it doesn't show much yet . . .) This week, I decided to actually start working -- at least for me. I'm 54, and my serum test levels are kind of low (going to see the endocrinologist to fix that next week)

Yesterday was legs -- 4 sets of thigh curls (50x20, 60x15, 70x15, 80x15), 4 sets of thigh extensions (50x20, 75x15, 90x 10, 100x8), 4 sets of squats -(135x15, 185x10, 205x8, 225x8), and seated calf raises -- (200x20x4) -- not huge numbers, but considering a year ago I couldn't walk up a flight of stairs, this was enough to make me -want- to hurl.

Today was back -- hypers 4 sets of 25 with a 10lb plate; pulldowns: 4 sets 100x15, 110x12, 120x10, 140x8), rack deadlifts (135x15, 155x15, 175x10, 175x10), low pulley rows (90x20, 110x15, 120x10, 130x10). I was done, except for 20 minutes on the treadmill at a 4.5 incline, wearing 10lb leg weights.

So, I'm just really getting started. I've got way too much bodyfat, thanks to a sedentary job and business lunches, but I managed to avoid the donuts in the meeting this morning. I'm focused on burning up the bodyfat right now, then I want to see how much muscle I can put back, and how fast.

So, that's probably TMI, but I wanted to share. I'm open to input and suggestions; I have to keep a rein on my impulse to do every exercise I can see.

**Kaboom** · 08-20-2008, 07:50 AM

welcome aboard bro.
Hopefully we can help you or even you can help us!

rIPPDUP · 08-20-2008, 09:22 AM

welcome! anything any of us can do to help, feel free to ask

firedrake · 08-22-2008, 11:32 AM

rIPPDup and Kaboom!

Wednesday saw me doing biceps and chest (weird combo, but it seems to work).

Incline DB Curls: 20x15, 25x15, 30x10, 30x8
Pinwheel DB Curls: 20x15, 20x10, 20x10, 25x8
Reverse Cable Curls: 40x20, 50x15, 60x10, 60x8
EZ Bar Cable Curls: 50x15, 60x10, 60x8

Hammer Incline Bench Press: 135x15, 155x10, 175x10, 205x8
Hammer Pullover Machine: 80x25, 105x15, 135x10, 150x8
PecDec Press: 90x15, 100x10, 110x8

Did the "crunch" machine they have, too: 3 sets of 35 reps with 80lbs.

Then I spent yesterday stuffed into coach airline seats between Los Angeles and Birmingham. <blerg!> ("Whaddaya mean I can't have more water -- I need at least another two liters today . . .")

Looking at some of the other numbers around here, I feel a little wimpy, but hell, it's only my first month in the gym after back surgery, so I have to build -- but then, I've always been the impatient type.

Hell, I'm even on vacation in Alabama for a few days, and am sitting here in my sweats getting ready to head for the gym I found out about from one of the guys on the AnimalPak Board.

Have fun, "y'all"!

firedrake · 08-22-2008, 11:33 AM

Y'know, I just looked at that last post, and I'm obviously making excuses for the back surgery thing. Screw that! From now on, that's in the past, and I'm just going to hit it hard.

rIPPDUP · 08-22-2008, 01:58 PM

take your time and heal properly...dont' risk injury bud.

firedrake · 08-22-2008, 03:49 PM

I -am- being careful, honest!

I'm not going to push it any more than I feel I need to -- I'm staying in strict control of the weights, with tight form, but after six months of "physical therapy" (I never want to see another TheraBand), I'm really emjoying the iron.

Because I'm visiting relatives in Alabama ("Why're y'all goin' ta workout? You could get hurt doin' that. It's your vacation . . . "), I was at Performance Fitness in Trussville, Alabama, today, about 15 miles east of downtown Birmingham. Nice place -- a different selection of machines, but at least the same treadmill and a good selection of free weights, and some other guys actually trying to use the free weights, which was fun.

I did 20 minutes on the treadmill at a 7 incline at 2.75mph (I still can't walk real fast due to the injury, but it's coming up), to warm up properly.

They had a Nautilus ab machine, which isn't as good for full ROM as the one at my gym , but was okay. 80lbs x 50, 110 x 25.

Cybex Eagle Tricep Extensions: 65x20, 85x15, 105x5 (oh, well), 65x15
DB Triceps OH Extension: 20x15, 25x10, 20,10
Smith Machine Seated Press: 85x15, 85x12, 105x10, 105x8
Front Straight-Arm Rase w/Plate: 45x20, 45x12, 45x10, 45x8
DB Shrugs: 40x20, 45x12, 55x12, 55x10
Bent Over DB Lateral Raises: 15x20, 20x15, 20x12, 20x8

. . . I was fried. Hertz is going to hate me -- I got into the nice leather-seated rental car wearing a drenched t-shirt, and still sweating up a storm. I figure it's revenge for the smoker who had the car before me.

Rest tomorrow and Sunday. Legs on Monday.

chrispghmuscle · 08-22-2008, 04:33 PM

Firedrake how old are you bro.. you have some nice #'s for just returning, I'm surprised your walking after seeing your squat #'s

firedrake · 08-23-2008, 12:35 AM

Quote:

Originally Posted by chrispghmuscle

Firedrake how old are you bro.. you have some nice #'s for just returning, I'm surprised your walking after seeing your squat #'s

Chrisphmuscle (can I call you Chris for short?), I'm 54, but though this is really my first few days back at it hard, I've been doing physical therapy for several months, and it's included some leg presses, extensions, curls, etc. I guess the squats seem a little high if you didn't know that.

The therapist has had me doing leg presses for several months -- just not putting the bar on my back; the doctor only gave permission for that on the 24th of July. I also cheerfully grant I wasn't -quite- getting to parallel -- almost, though, especially with the first couple of sets. But I wasn't doing "quarter squats" either. Nor are they ever really likely to be ass-to-grass squats -- not with 54 year old knees. Then again, the way I'm responding is already surprising me.

I'll grant you, getting through Dallas airport was a challenge yesterday, and I had a bit of a problem with the front of the legs cramping -hard- after trying to stay balanced rushing -down- the skyway to the jet, and then again a couple of other times trying to get out of my seat to go to the lavatory. Think maybe I'm pushing too hard. I know the inner head of the quad, particular, has been as sore as a real MF.

'drake

chrispghmuscle · 08-23-2008, 01:37 PM

Quote:

Originally Posted by firedrake

Chrisphmuscle (can I call you Chris for short?), I'm 54, but though this is really my first few days back at it hard, I've been doing physical therapy for several months, and it's included some leg presses, extensions, curls, etc. I guess the squats seem a little high if you didn't know that.

The therapist has had me doing leg presses for several months -- just not putting the bar on my back; the doctor only gave permission for that on the 24th of July. I also cheerfully grant I wasn't -quite- getting to parallel -- almost, though, especially with the first couple of sets. But I wasn't doing "quarter squats" either. Nor are they ever really likely to be ass-to-grass squats -- not with 54 year old knees. Then again, the way I'm responding is already surprising me.

I'll grant you, getting through Dallas airport was a challenge yesterday, and I had a bit of a problem with the front of the legs cramping -hard- after trying to stay balanced rushing -down- the skyway to the jet, and then again a couple of other times trying to get out of my seat to go to the lavatory. Think maybe I'm pushing too hard. I know the inner head of the quad, particular, has been as sore as a real MF.

'drake

By all means you can call me Chris.. Nice job Drake.. I hope you heal quickly man

**mabo** · 08-26-2008, 04:21 AM

Right-o mate, I'm watching. Good luck!

firedrake · 08-28-2008, 04:24 PM

So, swimming through the remnants of Tropical Storm Fay, I was back at Performance Fitness in Trussville, AL, on Monday morning . . .

a five minute warmup on the treadmill was all I wanted, since I was doing legs,

Then 80x35 on the Cybex Eagle Ab machine, and 25 reps on the Crunch bench.

Leg Extensions 70lbs x 20 reps, 60x15, 90x10
Leg Curls: 60x15, 70x15, 80x10
Hammer Leg Press (125lb. sled+) 4 plates (180) x 20, 180x20, 230x15, 280x15, 280x150 . . . because I went knees to chest on these, I was REALLY frickin' sore on Tuesday and Wednesday. Trying to get through DFW airport was, um, a challenge. Sitting in coach seats all the way across country was a real pain.

Seated Calf -- 90x20, 110x15, 130x15

firedrake · 08-28-2008, 04:32 PM

. .. because I was getting on a plane.

Did back this morning, back at Bally's Fitness in Rowland Heights (east of L.A.)

Skipped treadmill 'cause I was running late, thanks to an oil spill on the freeway.

Crunch machine: 80x30 - lower foot setting; 100x20 - upper; 100 x 10 lower; 60x30 upper

Life Fitness back extension machine (I surprised myself on this one): 120x30, 150x30, 180x30, 210x30, 240x30, 270x30 and 300x30 -- I suspect I'll regret this in the morning, because I followed it with:

Wide grip pulldowns: 100x20, 120x12, 120x10, 80x15 (yet, my lats are for crap)

Rack Deadlifts: 135x15, 155x15, 175x12, 175x12 (breathing like a freight train after these)

Low Pulley Machine: 75x20 narrow grip; 100x20 wide overhand grip; 112.5 x 15 narrow grip; 125x15 wide overhand; 137.5x15, wide o/h; 150x12 wide o/h (sloppy)

I'd like to have gone on to some upright rows and bentover dumbbell rows, but I was already late for work, and just because I'm the supervisor doesn't mean I can get away with it.

Normally, tomorrow would be shoulders and triceps, but I'm thinking about going ahead and doing chest instead . . . with whatever else I can work in.

firedrake · 08-29-2008, 04:39 PM

I was up and down with stomach problems all night thanks to some questionable sashimi yesterday at lunch. My energy level was for crap.

However . . .

Crunch Machine: 100x30 lower, 100x26 upper, 100x15 upper, 60x15 lower

Thought I'd try the "Rotary Torso" machine for obliques: 70x20, both left and right directions, then 70x15, both L/R

Hammer incline bench: 90x15, 140x5, (wups! told you energy was down), 110x8, 110x6.

Hammer Pullovers: 105x20, 135x15, 135x12, 135x6 (started cramping)

PecDec (long handles): 60x20, 75x15, 90x12, 90x10.

Since I missed a day this week thanks to travel, and blew off biceps today, I'll probably go in and tackle arms and shoulders tomorrow, and see if I have the energy to get some treadmill in.

Not happy with today's performance at all.

firedrake · 08-30-2008, 06:41 PM

. . . and had some time this morning, I tried a different Bally's closer to my house, and was delighted to find it had a better selection of free weights and even more hammer strength machines.

Started with abs (I really need the core strength back)

Crunch machine: 84x40, 100x25, 100x15
Rotary Abs (Obliques) 65x20x3 L/R

Hammer Preacher Bench: 45x15x3 (I'm having problems with pain in my left elbow)

Icarian Dip Machine: 80x20, 12w0x20, 140x15, 160x10 (Gee, pretty soon I might be able to do real dips)

Upper Pulley Curls (first time I've tried these) 24x15,15, 12, 10

Triceps Pressdown -- V-Shaped handle: 45x15, 15, 15, 60x12

Seated DB Curl -- 20x15, 14, 15, 12

DB Shrugs (well, I was in front of the dumbbells, so . . .) 55x15, 60x12, 60x12 (my grip failed first -- I hadn't brought the Versa Grips)

Hammer Strength Shoulder Press -- 100x15, 12, 12, 8

I blew off treadmill -- they were full :-(

So: tomorrow I take off. Monday, I do legs. I need to work out a better split, though.

firedrake · 08-31-2008, 05:00 AM

It's almost 2 in the morning. About ten minutes ago, I woke up out of a sound sleep, for no other reason than my body announced I was HUNGRY! Not peckish, not nibbly, but downright, stomach growling HUNGRY.

A bowl of oatmeal later, lets see if I can settle down.

I think my metabolism's gettin' a little freaky, here. I'd had chicken breasts a sweet potato and green beans for dinner, about 6 p.m., and an apple and a piece of cheese about 10.

Whiskey-Tango-Foxtrot?

firedrake · 08-31-2008, 05:01 AM

It's almost 2 in the morning. About ten minutes ago, I woke up out of a sound sleep, for no other reason than my body announced I was HUNGRY! Not peckish, not nibbly, but downright, stomach growling HUNGRY.

A bowl of oatmeal later, lets see if I can settle down.

I think my metabolism's gettin' a little freaky, here. I'd had chicken breasts, a sweet potato and green beans for dinner, about 6 p.m., and an apple and a piece of cheese about 10.

Whiskey-Tango-Foxtrot?

firedrake · 09-01-2008, 04:27 PM

What a difference -- I was swimming through horizontal rain to get to the gym in Alabama. Here in Ontario, CA, it's sunny and in the high 80s and sunny.

So:

Ab Crunch Machine: 84x50 (seat at level 5); 100x30 (seat at 4 for greater stretch), 100x20, 100x14
Hanging leg raises: 15x3 sets

Leg Extensions: 60x20, 70x15, 80x10, 80x10 (but the last two were real sloppy)

Seated Leg Curl: 100x15, 115x12, x12, x12

Leg Press: 2 plates per side x 20, 3 pps x15, x15, x12 (feeling really pwned by the pretty young thing who was beating my numbers, but I keep reminding myself I couldn't walk up a flight of stairs 16 months ago)

Hack Squats: 50x15, x12, x10 (blegh)

Calves: 170x20, 190x15, x12, x10

The only thing I -really- don't like about leg day is that the nice "swole" feeling that I had left over from arms on Saturday is now gone . . . everything's down in the legs!

firedrake · 09-02-2008, 02:07 PM

Funny thing,

I hadn't thought I was having that great of a workout today, but I did seem to have a lot of energy, even if the weights seemed heavier. I felt even better after my PWO shake. The odd part is, I'm still a bit sore/swole/tight from Saturday's arm blitz (which I admittedly am enjoying), and my legs are -starting- to get sore after yesterday's legs workout, and my chest is probably going to HATE me come tomorrow, 'cause I changed up the exercises some, but all I can think of is MORE. I'm loathe to take a day off tomorrow, but I know I'll have a better back day if I wait 'till Thursday. Maybe I'll go swim or just do the treadmill . . .

Today's challenges:

Ab crunch machine (no, I know it doesn't take fat off the middle, but I need to tighten the core more to support the back): 90x50, 110x15 (u), 110x15 (l)

Hanging leg raises: 20, 15, then 12 reps.

Incline BB Press (changeup from Hammer incline): 115x10, 125x7, 125x5
Pullover Machine: 120x25, 135x15, x12, x8
Incline DB Flyes: 25x12, x12, x12, x8
Decline MTS Press (whatever that is -- it looked interesting): 30x20, 50x12, x8 (I guess it looks a little like a decline DB press . . . )
Life Fitness BP Machine: 90x12, x12, x12, x7

I got a much better "feel" on the incline BB Press than the Hammer machine version, so I think I'll stay with that. The flyes burned like a sumbitch, and that BP machine just made it tighter.

Last week, in Birmingham, I was wearing one of my "House of Pain" t-shirts, and the sweet young thing behind the desk said "I can't imagine why you'd want to wear that here . . . we're supposed to make you feel better!" I asked her if she'd ever worked legs so hard she had trouble walking or getting off the toilet. She looked blissfully confused, and asked "Why would I want to do that?"

*sigh*

'drake

rIPPDUP · 09-02-2008, 02:41 PM

keep it up bud youll be passing me in no time

firedrake · 09-05-2008, 02:00 AM

Yesterday was just cardio -- I spent half an hour on the treadmill at a 7.5 incline at 2.7 mph. Not much to some, I s'pose, but considering this time last year I couldn't walk 100 feet and had to wear a back brace to stand, I'm feelin' pretty stoked.

Then went and did some abs 90lbs x 50 reps on the crunch machine.

Then went and played with wrist curls for awhile -- BB @ 75lbs x 15 reps up in front, and then in back, for both sides, three sets.

DB wrist curls -- 15lbs DBs x 15 reps x 3 sets, each wrist

Then did them sideways - first thumbs up -- 15 lbs. x 25 reps x 2

Today (Thursday): Back Day

I overdid the Creatine supps -- trying to stack True Protein's "Augment" and Gaspari's "SuperPump 250" because the Augment had Beta-Alanine in it. I don't recommend this -- it had rather, um, "explosive" digestive effects, and sort of messed up doing abs today.

Started on the Hyperextension Machine again -- I set the back bar lower to reduce the leverage and make things harder, and it worked:

220 lbs. x 30 reps, 240 x 30, 270 x 30, 300 x 45.

(I think next week I'll do the rack deads first, and see what happens).

Lat Pulldowns: 100 x 20, 125 x 12, 137 x 9 (I will BEAT that logbook like a red-headed stepchild!), with stretches and burns (flaring the lats and squeezing them under load)

Rack Deads: 135 x 15, 135 x 15, 135 x15, 155 x 8, 155 x 8 (breathing like a freight train, here . . .)

Low Pulley Row: 125 x 28, 137.5 x 15, 150 x 8 (then I got pissed), 150 x 12

Bent Over DB Rows: 25 x 20, each side, 30 x 15, 35 x 12, 40 x 8

(I got P.O.'d when some sweet young thing in a pink leotard came over and bitched at me for dripping sweat on the floor (rubber mats). It was unsanitary, she said. I said "Do you mind terribly (unh!) if I wait till I finish the set (unh!) to clean it up?")

It was kind of cool driving the two miles to my office and being able to feel the erectors and back muscles tight and pumped. Since they couldn't do that this time a year ago, this is very cool!

Tomorrow: Arms, and maybe shoulders . . . still looking for advice on a split.

Thanks, everyone who's weighed in, so far.

'drake

rIPPDUP · 09-05-2008, 01:31 PM

here's my advice on a split...keep it simple, 4 days training, 3 days recovery.

MON: legs/arms
TUES: back
WED: off/cardio
THURS:chest
FRI: shoulders/abs
SAT: off/cardio
SUN: off/cardio

firedrake · 09-06-2008, 09:37 PM

Ab Crunch Machine: 90x56 (l), 100x23 (u), 110x20 (l)
Hanging Leg Raise: 15x3

EZBar BB Curls: 45x12, x15, x10

Machine Dips: 135x20, 150x12, x8, 135x10, 120x8 (I moved my hands back on the bars for lesser leverage to make them harder)

Pinwheel DB Curls: 15x20
Hammer DB Curls: 15x20

(I have trouble with my left bicep, thanks to adhesions from biceps repair surgery six years ago -- it's gonna hurt like a mofo when they come loose, but will be cool after that, and the PT assures me that they WILL come loose -- eventually)

Seated DB Curls, Alternating with Seated DB Press (don't know why, but it seemed like a good idea at the time -- the way my shoulders felt, it was! I think what happened is doing the curls forced the blood into the muscle, but swtiching to the presses up made the muscle empty out somewhat, causing a greater reaction on the next set. I'll keep doing these): 20x15[15], 20x12 [15], 20x10[12], 20x16[10]

Magnum Triceps Machine (extensions style): 50x20, 70x20, 100x8, 90x8, 90x10, 90x10

'drake

Power12 · 09-07-2008, 06:44 PM

Hey man great name for a training log. That's what bodybuilding's all about. With a name like that you have to succeed, good luck with your progress.

firedrake · 09-07-2008, 07:29 PM

Quote:

Originally Posted by Power12

Hey man great name for a training log. That's what bodybuilding's all about. With a name like that you have to succeed, good luck with your progress.

Heh. I've used "firedrake" as a handle on e-mail and the web since 1994. Given my hobbies -- swordfighting, marksmanship, and lifting, "irondrake" was also possible, but I like the fire within. I have a tattoo on my chest representing the Celtic spear of fire/light and the lightning bolt of inspiration.

'drake

firedrake · 09-08-2008, 05:54 PM

I'm a little down today, 'cause my legs aren't responding like I'd like them to. I knew that they were going to take awhile, because we're starting from scratch -- the right leg, in particular, spent a couple of years getting no ennervation (activation) of the extensor nerves, so the front quad was essentially flat.

I did at least get a good burn out of 'em and a good pump today, and the right vastus medialis is actually activating and starting to pull down toward the kneecap again, and the vastus lateralis at least seems to be contracting properly. Considering I tore them all off the kneecap in '04, and the nerve problems kept 'em from working since then, I suppose I should be satisfied, but I'm not.

Ab Crunch machine: 100x50 (l), 100x20 (u), 80x30 (l), 80x15(u) (really "squoze" the abs at the top of the rep)

Leg Extension: 50x20, 50x20, 50x15 (again, focused on contracting the muscle at the top of the movement, for a 3-second hold (well, mostly)

Leg Press: 280x20, 280x20 (close stance -- amazing burn), 280x20, 280x15

Hack Squarts: 135x15, x10, x8

Seated Leg Curl: 105x15, 120x20, 120x15, 120x10

Seated Calf Raise: 100x20, 110x15, 120x12, 100x12 (long stretches at the bottom, real contraction at the top).

I actually felt like I could do more, and probably should at least have gone and walked it out on the treadmill for awhile, but I was late for work already.

After reading Graves' workout, I'm already thinking about tomorrow's chest day.

'drake

firedrake · 09-09-2008, 03:58 PM

Today's efforts were . . . uneven. My right knee "gave" slightly while I was doing my 10 minute warmup on the treadmill, and I'm afraid that shot my adrenalin all to hell. I'm still afraid of falling, since the last time I had a major fall (March 19, 2004), I tore the right quad completely off the kneecap. So, I react badly to even the potential.

However, this morning:

Ab Crunch: 100x50, 100x20, . . . just didn't feel like doing any more today.

Incline BP (I must have set the bench wrong -- it hit my shoulders more than my chest) 135x10, 145x7, x5. My shoulders were REALLY tight here. I feel pretty good, though, about the weight moving up a little.

Pullover machine: 120x20, 135x15, 150x9, 150x7, 100x15, just to flush things out.

Flat DB Flyes, S/S (no rest) with Cable Crossovers: 20x15/20x15, 20x15/20x15, 20x12/30x8 ('cause that's what the other guy left on the stack and I didn't notice till afterwards) I really felt the connection and motion in the muscle today -- that was very cool. I did follow these with DC's version of extreme chest stretches with the DB's, but I couldn't last more than about 45 seconds.

Magnum Bi-Angular BP Machine (I'm trying all the machines in my gym at least once, as an experiment): 50x20, 62.5x15, 75x10.

I'm thinking of changing out to DB Pullovers across the bench, 'cause I used to love those, but that'll have to wait till next week. I felt the machine doesn't get the outer/upper stretch the way I like to.

Tomorrow's cardio, but in the interest of not falling, I may do the bike rather than the treadmill. Or, just get back on the belt and push it. I'll see how I feel.

'drake

firedrake · 09-10-2008, 02:48 PM

First of all: Whoo-EE! About two this morning I rolled over on my stomach, and woke up. My chest hurt! That is to say, what ever I did yesterday actually got the right muscles activated and working, and my pecs were (and are) seriously sore. I'm so jazzed I can't believe it!

Today being cardio day, I got really crazy and hauled out my old nylon sweats. I put on the hooded sweatshirt over a long-sleeved "t" and hit the treadmill -- I was determined I wasn't going to let it throw me for a loop. 45 minutes later, having increased the incline from "7" to "10", and keeping a fairly steady 2.7mph, I was happily drenched with sweat and breathing heavy. Yes!! More of this, please. I need my endurance and wind back if I go back to fighting next spring.

Then did the ab crunch machine: 100x50, 100x35, 90x50
Hanging leg raises: 15 reps x 4 sets
Then wrist curls: 15x20, each arm, both up and down, then 15x25, x25, and x20

Tomorrow: back day -- gonna start with the rack deads first this time, and see what happens.

firedrake · 09-11-2008, 10:34 PM

. . . that walking two miles uphill on a treadmill really does affect the low back . . .

Woke up this morning to discover my low back was very sore. Not painful -- but tight, like it had been worked. Then I remembered yesterday, and though I didn't think about it at the time, I got quite a low back workout on the treadmill.

So, today:

Ab Crunch: 100x50, 100x30, 100x20, 100x20
Good Mornings: 55x10, 55x10 [Here I discovered something else -- that, while my low back likes the idea of these, my legs aren't quite stable enough for them yet -- I tweaked, slightly, that tendon/ligament just inside and behind the right knee. Not bad, but enough to eliminate doing rack deads today]

Hammer Iso-Lateral High Rows -- interesting machine -- I may have to play with it some more: 180x10, 180x10 (2 plates per side, basically) I gonna have to fiddle with seat height to determine best ROM.

Lat Pulldowns: 112.5x15, 125x15, 125x15

Bent-Over DB Row: 35x20, 40x15, 45x12, 45x12 PB

Not a great day, but not bad, altogether. Not feeling the pump in my low back like last week, but I feel like I did okay.

firedrake · 09-11-2008, 11:17 PM

I'm having to adjust my thoughts on diet and nutrition.

I came up in the day where, if you were trying to cut, you didn't eat before your morning workout, and you kept carbs as low as possible.

I was feeling real tired and weak at the end of my work day -- about 6:15, today, then I thought about what I'd had to eat thus far today, spaced out throughout the day:

Pre-WO protein + SuperPump 250 -- roughly 250 cal
Post-WO shake (MaxMuscle Tri-Whey) -- roughly 500 cal
Apple -- 80 cal
Lunch: 3 chicken/cheese sausages, some baby carrots -- 540 cal
Apple -- 80 cal
Lowfat yogurt -- 100 cal

So: 1550 calories, and the only real carbohydrates from the apples.

Not good.

To be fair, I do need to lose weight -- the caliper test shows me at over 30% bodyfat at 275. But I need to lose some of my old attitudes toward cutting weight. I -have- now bought some Waxy Maize Starch for a number of reasons; I just need to figure out what to do with it. It has been suggested I put some both in my pre-workout drink, to get the SP250 into the tissues, and some in the PWO shake to get the protein into the muscles.

I'm 54, which also means there are metabolic challenges. I'm wide open to suggestions and ideas.

'drake