Loser's Log

[big loser2]

Height 6' 4"
weight 235-240
Bf 18%
Age 40 in 2 months
Will be natural for the whole program (Wellllll maybe a little gh - growth hormone (somatropin) - run starting Jan)

I plan on starting my program tomorrow. I have the disadvantage that I can only work out 4 days a week. I could try 5 but working six days a week 10+ hours a day kind of leaves no time for recovery. The good thing is that the work is not stressful, but getting enough sleep is a challenge sometimes thats why I need the down day in the middle of the week.

Can't wait to start using the pink weights. Probably all I can handle with the rep and rest set up.

Let the games begin

 

[goku_kakarot77]

good luck bro, im starting on the 18nth

 

[Pat_McCrotch]

Pink weights? lol. Yea thats how ya feel but it feels good to get done with your workout cause your legs are gunna wobble and burn like you lifted 350 for 2 reps in fact wobble more. good luck.

 

[big loser2]

Thanks guys

Well here we are at the end of day 1 and all I can say is Omega sucks(jj)

I feel so humbled with the weights that I used tonight that I an not sure if I will be allowed to keep my man card.

I had all intentions of going lighter than I should because I figured I could always add weight next time. Now the truth "NOT A CHANCE IN HELL". I have always been pleased with my squat being 315lbs plus for 5 to 6 reps. Now here is the humbleing part

95lb x 25
135 x 15
155 x 10
175 x 7
155 x 7
Boy that sucks, but it gets worse. The only smith machine in the gym was occupied(no surprise), so I had to use the squat rack instead. Yea, that can get scary when your legs a shaking and feel like noodles.

I have come to accept the fact that I have no muscle endurance. Its kind of odd because the weight does not feel heavy. I just seem to run out of gas, and that was with my rest period being a little longer that it should have been. Hopefully that will change over the next few weeks and I can get the rest period to where it needs to be.

I also wanted to let everyone know the reason Omega puts a free weight routine for me is that my gym caters to therapy so all the machines are cable contraptions used for rehab. They may be great for rehab but absolutly suck for anything else. Its like you need a full body harness just to get into to one to be able to use it.

OMEGA....Let me know how to squeeze these routines into four days.

Now the tip of the day after doing legs.

1. Look for the handicap ramp when you leave the gym because on the step down from the side walk your knees will buckle, very embarassing.

Tomorrow is another day

 

[OMEGA]

All of you are enduring this new way of training but in time its going to pay off in so many ways it.

great start soo far!

I am excitied

 

[big loser2]

Well here is day two. I have to start by saying that my office is on the second floor above the shop. Needless to say someone must have added more steps because it was a chore just going up and down them today. It could not have been because of the leg work out yesterday.....well maybe.

I will say it was kind of hard trying to keep the chest flexed during the 3/4 rom, but chest has always been a weak lift for me anyway so maybe this will help. I hope it was OK that I used dumbells for the incline instead of a bb. I did this because using a bb has always wrecked havoc on my shoulder joints. I was also able to get to the cables to use for flys (also easier on my joints than the db's and I just feel safer). Everything actually feels great and hopefully in the next 2 weeks I will have the poundages figured out. Just to make everything closer to your original set up I have been trying some of the cable machines and may be able to some of them to work

Questions

1. Is the order you listed the exercises set or does it matter which ones are done first?

2. Tomorrow and friday will be my last days to work out this week. So how do I fit everything into 4 days a week instead of 5?

Tip of the day after chest and tris
Make sure your car is an automatic because shifting gears in a stick shift becomes a challage.

 

[Acela]

Thanks guys

Well here we are at the end of day 1 and all I can say is Omega sucks(jj)

I feel so humbled with the weights that I used tonight that I an not sure if I will be allowed to keep my man card.

I had all intentions of going lighter than I should because I figured I could always add weight next time. Now the truth "NOT A CHANCE IN HELL". I have always been pleased with my squat being 315lbs plus for 5 to 6 reps. Now here is the humbleing part

95lb x 25
135 x 15
155 x 10
175 x 7
155 x 7
Boy that sucks, but it gets worse. The only smith machine in the gym was occupied(no surprise), so I had to use the squat rack instead. Yea, that can get scary when your legs a shaking and feel like noodles.

I have come to accept the fact that I have no muscle endurance. Its kind of odd because the weight does not feel heavy. I just seem to run out of gas, and that was with my rest period being a little longer that it should have been. Hopefully that will change over the next few weeks and I can get the rest period to where it needs to be.

I also wanted to let everyone know the reason Omega puts a free weight routine for me is that my gym caters to therapy so all the machines are cable contraptions used for rehab. They may be great for rehab but absolutly suck for anything else. Its like you need a full body harness just to get into to one to be able to use it.

OMEGA....Let me know how to squeeze these routines into four days.

Now the tip of the day after doing legs.

1. Look for the handicap ramp when you leave the gym because on the step down from the side walk your knees will buckle, very embarassing.

Tomorrow is another day

glad i wasn't the only one who came close to tipping over!

 

[goku_kakarot77]

Pink weights? lol. Yea thats how ya feel but it feels good to get done with your workout cause your legs are gunna wobble and burn like you lifted 350 for 2 reps in fact wobble more. good luck.

yup yup yup light weight baby!!!!!!!!!

 

[big loser2]

Well its the end of day 3 and I have decided to have my office moved to the first floor because my legs are still sore and the stairs are KILLING me.

Usually when I would go heavy on squats I would feel it in my hams and glutes but this 3/4 rom and high reps really did a number on my quads.

Today had some ups and downs. The ups were on the lat pull downs and the shrugs, because I could really feel like I was doing it properly. Those were always good for me in the past. Now the bad....I never had the feeling the db rows were really targeting what they were supposed to. It just seemed like I had too much of my arms involved in the pulling. I guess I will get better on those in the next few weeks. The curls also did not feel as targeted as I expected but I think adding a little more weight to the bar may correct that problem.

Sadly because I am on the 4 day a week routine tomorrow is supposed to be my off day but since I will not be able to go on Saturday or Sunday I may have to force the 4th day with no rest break. That will teach me to go on Monday's.

By the way Omega you may owe me a $20.00 credit because if my legs and upper body are still sore on Saturday I will have to pay someone to cut the grass in my yard. Sorry but you had no disclaimer about not being able to perform chores on this routime.jj

I NEED DIET HELP SOON

Tip of the day after doing back and bi's......
Brush your teeth before you go to the gym. Its really amazing how difficult a task that can be after the routine.

 

[OMEGA]

lol at the Moved office and 20 bucks owed haha

As far as DB rows here is how to make it work.

START in the top position BACK FLEXED and as you lower the weight only let your shoulder blade descend, THEN feel the pull of the weight by the Lat attachment by your arm pit ( this is your back completing engagement)
THEN and only then drop your arm down to let the DB go all the way down.

PAUSE then pull with that Lat stretch you felt by your arm pit, THEN pull the Shoulder blade back THEN use your arm to pull it in.

Sorry of that complicated but that how you do it.