The Dawg's Log

So it begins................................
 
Before I get into my routine I need to run a little background on myself.
 
I wrestled in High school (1970's) went to state finals twice.
 
Went into the USAF at the age of 19.
 
 In 1983 when I saw stationed in Guam I got hit by a car. I was on a Bike and got ran over. The military put me together again and away I went.
 
Later in the early 90's I got injured again (I hate sand) Had trouble walking, sitting, standing...living. I was on pills 800+ Motrin everyday and had a back brace to wear.
 
I started lifting in the Mid 90's I was always about 180-200lbs. By the time I retired in 2000 I weighed 215-230, could bench 300, curl 160..stayed away from deads and squats.
 
 Now, fast forward to 2008. I stopped everything good for me. I was now 320lbs. Short of breath, blood pressure on the rise. My doctor told me if I don't do something, he's medicating the heck outta me. I hate pills.
 
So, Feb 2008 Im back in the gym. Ive been at it for a bit now. Down 45 lbs. My mother-in-law died in April (she lived with us 5 years)  I couldn't get back into the gym until June. Now I'm back and ready to change this body. I'm not getting any younger.
 
The following posts will be what Im doing daily. I work out at 2am-4am or there abouts. I do it all alone, unless I'm helping some younger guys (my youngest daughters BF).
 
Oh, my doctor said no squats. ......um yea...ok.
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Time: 0215 hrs
weight: 283 lbs
 
 
6 minute warm up on eliptical machine
 
lift                                        weight x rep x set
 
BB bench (warm up)         135 lbs x 10 reps x 3 sets
        (load bearing)          185x5 and 185x3
              (Max OT)          225x4 and 215x6
 
Incline BB bench              195x6 and 195x5
 
Decline BB bench             215X6
 
AB cable crunch              180x10x3
 
AB crunch machine          180x10x2
 
 
Before workout: NO xplode and 2 BCAA pills
After workout: Cellmass, a Banana, and Protein drink
 
Protein drink: American sports Nutrition's American MRP, banana Blizzard flavor.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

congrats. keeping this journal should help motivate you b/c people will look at it and post from time to time, PLUS you can see where you were at months ago.

dr's are smart, but they aren't always right. you can still safely squat provided your form is perfect, and you progress slowly from low weight.

props to you for avoiding the easy way out of your problems (avoiding pills) and doing the smart thing. exercise will pay off. nice job. keep it up

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

congrats. keeping this journal should help motivate you b/c people will look at it and post from time to time, PLUS you can see where you were at months ago.

dr's are smart, but they aren't always right. you can still safely squat provided your form is perfect, and you progress slowly from low weight.

props to you for avoiding the easy way out of your problems (avoiding pills) and doing the smart thing. exercise will pay off. nice job. keep it up

 
Thanks SilverFox,
  Squating and Deadlifts get a little painful. I listen to my body while doing them. I'll have the lifts in here as I do them weekly. Not much weight yet, working on good form and getting the back muscles stronger for heavies later.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

ORIGINAL: Wetdawg

Oh, my doctor said no squats. ......um yea...ok.

hahahaha HOOYAH

Add me on facebook!

Time: 0205 hrs
weight: 279 lbs


6 minute warm up on eliptical machine

lift                                        weight x rep x set

straight BB curl (warm up)   60x10x3
                 (load bearing)  80x5 and 80x2*w
                       (Max OT)  100x3*w and 90x4

DB curls                           40x6x2*w

curl bar curls                     90x6 and 100x5

2 mile run                         23:45 mins

Before workout: creatine and 2 BCAA pills
After workout: Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, banana Blizzard flavor.
out of NO xplode. Will cycle back later with superpump
 
*w= left wrist pain. Started in 1999 when I use to curl heavy (140+) 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/19
Time: 0105 hrs
weight: 281 lbs


5 minute warm up on eliptical machine

lift                                        weight x rep x set

Overhead DB press (warm up)   30x10x2 and 35x10
                     (load bearing)   50x5 and 50x3
                           (Max OT)   60x4 and 55x5

DB side lats                           40x6x2


military BB press                     90x6 and 95x6

Tricep Cable Pulldowns            180x6 and 190x6

Seated overhead tricep press   70x6



Before workout: creatine and 2 BCAA pills
After workout: Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, banana Blizzard flavor.
out of NO xplode. Will cycle back later with superpump

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 07/20
 
Off Day. Just slept for 9 hours. Back into it tomorrow.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

ORIGINAL: Wetdawg

Date: 07/20

Off Day. Just slept for 9 hours. Back into it tomorrow.

 
07/21
First day of the DBB Summer Transformation Contest:
I took another day off. Two was plenty.
Ahhh, sleeping 9 hours for two days, there is a God.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/22
Time: 0240 hrs
weight: 283 lbs


6 minute warm up on eliptical machine

lift                                        weight x rep x set

Squat (warm up)                100x10x3
This is where I feel my age. Hard to bend. Lower back and below gives me much trouble with this lift. Light weight for form and stretch             

Seated Calf Raises               205x6x2 


Seated Leg Press                 320x6 and 330x5 (sled weight not included)
Press maker: Legend Fitness

Leg Extention Machine          200x6x2

Leg Curl Machine                 190x5x2



Before workout: HDROL, Creatine and 2 BCAA pills
After workout: Banana, 1 BCAA and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Out of NO xplode. Will cycle back later with superpump250.

This workout did not cause a slight back pain as it has in the past. Wonder if those muscles are finally kicking in and keeping things straight.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/23
Time: 0300 hrs
weight: 284 lbs


5 minute warm up on eliptical machine

lift                                        weight x rep x set

BB bench (warm up)         135 lbs x 10 reps x 3 sets
       (load bearing)          190x5 and 190x3
             (Max OT)          230x3 and 225x3

Incline BB bench              195x5 and 195x5

Decline BB bench             215X6

AB cable crunch              180x10x3

AB crunch machine          180x10x2


Before workout: Hdrol, creatine and 2 BCAA pills
After workout: BCAA, a Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP,Chocolate flavor.
Supplements: H-DROL, Animal Pak

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/24
Time: 0230 hrs
weight: 282 lbs


5 minute warm up on eliptical machine

lift                                        weight x rep x set

One Arm DB Row - Both arms
          (warm up)                   35x10x3
      (load bearing)                  55x5 and 55x3
            (Max OT)                  70x6 and 75x5

Cable Pull Down (Close Grip)     180x6 and 180x5

Seated Cable Pull                   160X6x2
 
Shrugs                                 165x6x2
 
Pullups                                 3x10



Before workout: Hdrol, creatine and 2 BCAA pills
After workout: BCAA, a Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP,Chocolate flavor.
Supplements: H-DROL, Animal Pak

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/25
Time: 0145 hrs
weight: 282 lbs


6 minute warm up on eliptical machine

lift                                        weight x rep x set

Overhead DB press (warm up)   35x10x3
                   (load bearing)    55x5x1 and 55x3x1
                           (Max OT)   60x5x1 and 60x5x1

DB side lats                           40x6x2


military BB press                     95x6x1 and 100x4x1

Tricep Cable Pulldowns            190x6x1 and 200x4x1

Seated overhead tricep press   75x5x1

one mile run


Before workout: H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: H-DROL, Animal Pak

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

holy cow you did 21 sets of ohp?

Add me on facebook!

I need alot of work in this area. Its just that Muscle group on that day. Once a week. Working well for me. After this next couple of days off, I'm gonna cut for the Summer Comp. Look for my routine to change on Monday. I even got a workout partner for it, Look out!
 
Edit**- I edited the above so its easier to understand. Did 5 or 6 lifts of that same weight at one rep.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/26
Time: 0225 hrs
weight: 280 lbs


5 minute warm up on eliptical machine

lift                                        weight x rep x set

curl bar curls (warm up)     60x10x3
                (load bearing)  80x5 and 80x2
                       (Max OT)  100x4 and 90x6

DB curls                           45x5x2*w

BB curls                     90x6 *w and 90x5*w
 
AB cable crunch              180x10x3



Before workout: Superpump 250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak


*w= left wrist pain. Monday changing up workout. Less weight, more reps.
       Should help this out.
 
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Next two days I'm off. Coming back Monday morning with a partner and my new routine. Morning workout and a Partner is new for me, this should be good. It's time to cut for the Summer DBB competition. Here's what it looks like:
 
Monday
Flat Bench ………………..……3x10/12
Incline Bench……………..….2x10/12
DB Rows ………………………..3x10/12
TRI Cable pull downs……..3x10/12
Ab cable crunch…………..…3x10/12
Pull-ups……………………..…..2x10/12
  
Wednesday:
Deadlift………………………...….2x10/12
Shrug ………………………….……3x10/12
Standing OH Press…………..3x10/12
Side Raises……………………….2x10/12
curl bar curls ……………………3x10/12
Ab cable crunch……………..…3x10/12




 
Friday:
Squats ……………………………….3x10/12
45 Deg. Leg Press …………….3x10/12
seated Calf Raises……………..3x10/12
Leg extensions……………………3x10/12
Leg Curl………………………………3x10/12
Ab cable crunch…………….……3x10/12
 
Run on Tues,Thurs, Sat. What do you all think?

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Looks good!

Add me on facebook!

Thanks! I have to wake up early tomorrow for this. Just getting to wake up before noon is an accomplishment.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Date: 7/28
Time: 1040 hrs
weight: 283 lbs
 
Flat Bench                     135x12x2, 135x10

Incline Bench                 125x12x2, 135x8
 
DB Rows                         40x12x3
 
TRI Cable pull downs       160x12x3
 
Ab cable crunch             160x12x3

Pull-ups                           2x10
 
 
Before workout: Superpump 250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak

 
First day with a partner: Helped motivate me with this new routine.
First day of cutting. 30 lbs to go.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

 You're doing 160 on tricep pulldowns?  Jesus christ.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

There are guys in my gym doing more than that. It all depends on the pulley system when it comes to stacked weights.

Add me on facebook!

ORIGINAL: Yet

 You're doing 160 on tricep pulldowns?  Jesus christ.

 
I want to make sure I can get 12 in. Its my first day with the new routine. Next week maybe more. Don't want to over do it.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

ORIGINAL: Wetdawg

ORIGINAL: Yet

You're doing 160 on tricep pulldowns?  Jesus christ.

I want to make sure I can get 12 in. Its my first day with the new routine. Next week maybe more. Don't want to over do it.

 
LOL
I get past 125 and the stack starts lift me onto my tiptoes...LOL
 

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

ORIGINAL: bulkingup


LOL
I get past 125 and the stack starts lift me onto my tiptoes...LOL

 
LOL, I have almost 100 lbs on you. I'm not moving anywheres. I would have to do 210 to equal weight/body weight that you do.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

There are guys in my gym doing more than that. It all depends on the pulley system when it comes to stacked weights.

 
 
just to add on to what bobbi said yeah there are single pully systems wich are the "true weight" stacks 150 is 150
 
the double pully system is weird because the stack might say your doing 150 when in reality your doing about 75 pounds
 
if that makes sence
 
thats somthing i figured out when i was doing pressdowns with the stack plus a 45 hanging off the back a long time ago

ORIGINAL: stalloneIs#1toMe

There are guys in my gym doing more than that. It all depends on the pulley system when it comes to stacked weights.

just to add on to what bobbi said yeah there are single pully systems wich are the "true weight" stacks 150 is 150

the double pully system is weird because the stack might say your doing 150 when in reality your doing about 75 pounds

if that makes sence

thats somthing i figured out when i was doing pressdowns with the stack plus a 45 hanging off the back a long time ago

 
From where my hands grip it...a cable goes up over a pulley acrossed to another pulley then down to the shaft you pin the weights to. What am I using?

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

thats the double pulley , but hell it makes us look stronger!!

LOL, that it does. Doing the whole stack scares the newbies! LOL

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Oh ok, the pullies make it easier.  Makes sense.  In my gym they only have 1 pulley cables, and I think the max on the machine is 160.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08