Axgar's Journal
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Axgar's Journal - 1/26/2004 3:27:34 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Monday - Back, Biceps, and Forearms
Cable Pull Downs 2 4 to 6 @ 180lbs
Close Grip Pull Downs
(using a V-Bar) 2 4 to 6 @ 200lbs
Bent Over Rows 2 4 to 6 @ 185lbs
Alternate Dumbbell Curls 2 4 to 6 @ 45lbs
Straight Bar Curls 2 4 to 6 @ 115lbs
Barbell Wrist Curls 1 8 to 10 @ 50lbs
Dumbbell Wrist Curls 1 8 to 10 @ 20lbs
Wednesday - Chest, Shoulder, and Triceps
Flat Barbell Bench Press 3 4 to 6 @ 255lbs
Incline Dumbbell Press 2 4 to 6 @ 85lbs each
Weighted Dips 1 4 to 6 @ 15lbs
Straight Bar Military Press
(In front) 2 4 to 6 @ 135lbs (not 185!)
Dumbbell Side Laterals 2 6 to 8 @ 30 lbs
Barbell Shrugs 1 4 to 6 @ 225lbs
Lying Tricep Press 2 4 to 6 @ 110lbs
Tricep Cable Press Downs 2 4 to 6 @ 140lbs
Friday - Legs, Calves, and Abs
Squats 3 4 to 6 @ 335lbs
45 Degree Leg Press 2 4 to 6 @ 490lbs
Lunges (w/dumbbells) 2 10 @ 45lbs each
Seated Calf Raise 2 6 to 8 @ 110lbs
45 Degree Calf Raises 1 6 to 8 @ 250lbs
Weighted Cable Crunches 2 10 to 12 @ 200lbs
V - Crunches 2 8 to 10
Meal Plan for 01/26/04
Meal 1 - 6:00AM
12oz Water
1C old Fashioned Oatmeal
3 Egg Whites & 1 Whole egg with 1 Tbs hotsauce (not salsa)
1C Coffee with 1 tsp Non-Dairy Creamer
Meal 2 - 9:00AM
12oz Smoothy ( 40g Whey protein, 3 frozen strawberries, 1C Skim milk)
24oz Water
Meal 3 12:00PM
1 grilled chicken breast
1/4C Brown Rice
1 Slice Whole Wheat or Rye Bread
2C Baby Spinach with 1 Tbs Non-Fat Cheese & 2 Tbs Light Balsamic Vinaigrette
1 Medium Gala Apple
12oz Water
Meal 4 - 3:00PM
1 C Low Fat Cottage Cheese (1%)
1 Medium Bartlett Pear
24oz Water
Meal 5 - 6:00PM (Post-workout)
5g Creatine Monohydrate with 8oz Apple Juice
40g Whey Protein mixed with 12oz Water
5g L-Glutamine
Meal 6 - 7:00PM
8 to 10 ounces of Salmon
1C Steamed Broccoli
1 medium baked potato
1 large green salad with 2 Tbs Light Balsamic Vinaigrette
Meal 7 - 10:00PM
1C Low Fat (1%) Cottage Cheese
Stats:
Age: 42
Height: 5'-11"
Weight: 224lbs
Bodyfat: 15% - 18%
Neck:17"
Bicep: 14-3/4"
Forearm: 13"
Chest: 42-1/2"
Waist: 37"
Thigh: 27"
Calf: 16:
Long-term Goals:
1) Reach 10% to 8% bodyfat
2) Build 12 to 16lbs of Muscle Mass in 12 months
3) Enter a BodyBuilding Competition within 2yrs.
Short-Term Goals:
1) Clean-up meal plan to encourage fat loss
2) Sleep eight hours per night
3) Heavy Weight Training 3x per week
4) Cardio 3x per week
5) One "Cheat" day per week
6) Reach 10% to 8% bodyfat in 10 weeks
After 10yrs of sloth  I started a serious plan to reduce weight. In September 2003 I started from a low activity level (couch potato) and 250lbs. It took me about 10-12 weeks to reach 222.8lbs. Only problem was muscle loss (my wife said I looked flat chested - yikes!!  )! To keep from being called "Lil-bit" I began hitting the weights hard, educating myself, asking plenty of simple questions . . . and many complex over my head questions!  I started the MAX-OT program and have happily begun to see results. Now I need to focus on learning about nutrition and how my body reacts at a lower bodyfat percentage.
< Message edited by axgar -- 1/26/2004 3:55:51 PM >
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RE: Axgar's Journal - 1/26/2004 3:40:02 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Feedback is appreciated and openly taken. Also I plan to scan my before and after pictures for posting in the forum.
(in reply to axgar)
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RE: Axgar's Journal - 1/27/2004 6:13:06 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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talk to you tomorrow afternoon then, leg day is TOMORROW!!!!!!!!!!!!
hmmmmm, Squats, hmmmmmmmmmmmm
Knee's feeling fine for the first time in awhile :-)
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to slayerboy)
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RE: Axgar's Journal - 1/30/2004 9:03:35 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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1/30/04 - Excellent back and bicep workout. The left elbow didn't bother me at all and I felt that good ache in my lats after each exercise. I didn't increase weight but focused on technique and flexing hard at the top of the move, ouch!! Friday and Saturday are off.
Nutrition: I haven't started reducing caloric intake yet. To my amazement my body is reacting to the change in routines. I feel an overall warm and fullness to my muscles. Probably not solid mass yet but I believe the growth changes are now activated. I may continue the with bulking nutrition for another two to three weeks.
(in reply to axgar)
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RE: Axgar's Journal - 2/9/2004 3:04:03 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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2/09/04 - Missed Friday through Sunday due to conflicts. Time weel spent but annoying anyway. Cardio Monday night. Took measurements Sunday morning and was happy with results:
* Weight: 222.2lbs (250lbs)
* Bodyfat: 13.2% (26%)
* LBM: 192.9lbs (184lbs)
* Neck: 16" 17-1/2")
* Chest: 42" (44")
* Waist: 40" (43-1/2" pant size 42 to 36!)
* Hips: 41" (43")
* Bicep: 15" (16" - initially dropped to 14-1/2")
* Forearms: 13" (14")
* Thighs: 25" (27")
* Calves: 16" (16-3/4")
All measurements in parentheses () are from September 7, 2003. I slowed down my exercise in December 2003 and only hit the gym 1-2 times a week.
(in reply to axgar)
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RE: Axgar's Journal - 3/8/2004 3:28:08 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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03/08/04 - The last 2-3 weeks were sporadic. Life is gearing up for spring and summer with many tasks demanding my attention. Talked with my workout partner (my wonderful wife) and both of us decided to review our short/long term goals and get with it!
Tonight is first workout in three days. Changing routines to focus on time under tension, range of motion, and time under tension. I don't expect to make great gains in lean mass but that is due to new goals:
1) Drop bodyfat from 14% to 9% to 10% total bodyfat by 6/19.
2) Maintain current lean muscle mass with minimum loss.
3) Maintain 9% to 10% bodyfat throughout Summer months.
4) Begin bulking phase in September 2004 to March 2005.
5) Gain from 7lbs to 15lbs of lean muscle mass by March 2005.
Workout Weight Goals:
1) Increase Barbell Bench press to 300+ lbs @ 6-8 reps.
2) Increase Incline Dumbbell press to 90+ lbs @ 6-8 reps
3) Increase Deadlift to 300+ lbs @ 6-8 reps
4) Increase Barbell Squat reps to 10 to 12 (slow) @ 315 lbs
5) Work Chin-ups until I can do 10 - 12 strict form with 10lbs - 25 lbs added weight.
6) Increase forearm strength so I can do Bent Over Barbell Rows with 245+ lbs without straps
More Later!
(in reply to axgar)
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RE: Axgar's Journal - 3/15/2004 9:05:31 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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3/15/04 - Legs / Abs
WOW!! I put in the best leg workout so far!! Legs are so sore I laugh everytime I need to stand from a sitting position! I always felt that I didn't hit my quads like the rest of my body. This time I started with slow Leg Extensions which is a great warm-up! This is also the first time I used the stiff-leg deadlift. An excellent exercise that I will use from now on. Starting light to get a feel on technique and proper form.
Leg Workout:
Leg Extensions: 3x10-12 @ 140lbs (slow)
Squats: 3x12 @ 225lbs (warm-up), 3x6-8 @ 315lbs
Stiff-leg Deadlifts: 2x12-15 @ 95lbs (warm-up), 3x10 @ 135lbs
Abs:
Crunch: 3X15-20
V-Crunch: 3x10-15
Hanging Knee Lifts: 3x12-15
(in reply to axgar)
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RE: Axgar's Journal - 3/23/2004 11:54:38 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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03/23/04 - Lower Back Injury!!
Since I am laid-up until my back is healed I will record the steps I have taken to improve my recovery.
3/18/04 - At work (desk job) I felt a small twinge in my lower back that progressively worsened into lower back spasms. I remembered the type of spasm from a working injury about 4 years ago and made and appoinment with a Chiropractor/Acupucture/Massage clinic in my area. I rated to pain level an 8 out of a possible 10.
Treatment: Chiropractic adjustment, muscle contraction using electrical stimulation, ice 20 minutes, rest.
03/19/04 - Stayed home since I can barely walk. Way too painful to walk, sit, or lay down for extended periods of time. Rated level 8 out of possible 10. Went to clinic for treatment.
Treatment: Chiropractic adjustment, muscle contraction using electrical stimulation, ice 20 minutes, rest.
3/20/04 - Back has loosened slightly. Dropped pain level to 7 out of possible 10. Went to clinic for treatment.
Treatment: Chiropractic adjustment, muscle contraction using electrical stimulation, ice 20 minutes, rest.
3/22/04 - Back continues to loosen. Dropped pain level to 6 out of possible 10. Went to clinic for treatment. I felt better an began to s-l-o-w-l-y stretch lower back and glutes. Range of motion is still severely limited. I used my hot tub to help loosen my muscles, even shoulders are tight reacting to the pain. Dr. suggests I stick with ice to break the Pain/Spasm cycle.
Treatment: Chiropractic adjustment, muscle contraction using electrical stimulation, ice 20 minutes, rest. Next appointment I am scheduled for a massage first then adjustment.
03/24/04 - I have begun to take control of my situation and started stretching twice a day. Based on suggestions from this site, my own experiments and muscle feedback, I have begun trying to improve my range of motion. Hitting the hip, glute, hamstring area.
03/25/04 - Stretching has helped alot! I've noticed that my range of motion is improving. The muscles continue to let me know they are weak but heck now I can walk! 
< Message edited by axgar -- 3/25/2004 8:48:42 AM >
(in reply to axgar)
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RE: Axgar's Journal - 4/6/2004 7:40:06 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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4/06/04 - Injury Update
I am finally able to function at 99% capability. Flexibility has returned and the pain is gone. Not yet 100% since there is a slight weakness in the lower back I need to improve.
I have added some core exercises to strengthen and correct some imbalances I seemed to have developed over the decades (gads!).
Getting prepared to begin a new workout plan. Goal is to work on recomposition through the summer and begin bulking from August to January. Cutting will start in January/February and continue for 16 weeks.
(in reply to axgar)
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My taste buds and stomach hated the after taste and feeling stuck with me all night! If anyone reads this - DON"T TRY THIS AT HOME!! 
