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Old 01-08-2014, 07:34 AM   #1031
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everyone is so cold. Brrr
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Old 01-08-2014, 08:35 AM   #1032
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Quote:
Originally Posted by jdmalm123 View Post

"too cold" is secret code for "too lazy"

no surprise...3 weeks into vitamin supplementation, my shoulder is finally (and rapidly) improving!
That's awesome news JD, heal and smash it.
Had similar results a few years ago, looks like its time to get some bam bam flintstone's. "all about recovery".

Still have my mind set on pulling 7 or right near it in this life time.
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Old 01-08-2014, 10:26 AM   #1033
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Quote:
Originally Posted by MikeM View Post
I like that program. Good to hear shoulder is getting back to on board.

49 degrees in Colorado in winter? Is that a typo? Haha. I actually love working out in the cold (once I get going I mean, those first few minutes are horrible!), it's the heat that makes me lazy. Can't move a muscle in August without sweating through your clothes around here. Hate that sticky feeling. Give me arctic chill anytime.
thanks!

Nope, not a typo...it's typical! Most of the snow/and cold in CO that people hear about is in the mountains. On the front range, winter is fairly mild and snow, if it falls, is usually gone in a day.

Quote:
Originally Posted by I WILL View Post
everyone is so cold. Brrr
Ha, yeah! My favorite scene in Florida was on a trip there from NY. We left NY to get away from the cold and it was 70-degrees in FL. I was wearing shorts and a t-shirt, but all the natives were in sweaters!!

Quote:
Originally Posted by OneMorePlate View Post
That's awesome news JD, heal and smash it.
Had similar results a few years ago, looks like its time to get some bam bam flintstone's. "all about recovery".

Still have my mind set on pulling 7 or right near it in this life time.
Thanks. Yes, sir! Use all the tools in your arsenal to ensure victory without regrets! I'm 39 now and, apparently, from here on, RECOVERY is king!

The right program and recovery will get you to 700, just be wise!

check out the email below from Brooks Kubik...
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Old 01-08-2014, 10:28 AM   #1034
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Quote:
Originally Posted by jdmalm123 View Post
Unilateral OH DB Press
20x30/side
30x25/side
40x15/side

>> superset with <<

DB Row
20x30/side
30x25/side
40x15/side

MP
95x10
105x8
115x6

>> superset with <<

DOH BB Row
135x10
145x8
155x6

Light Squat
135x10
135x10
135x10

DL
135x5
185x5
225x5
245x1

Treadmill
3.17 miles in 45 minutes

Comments
Warmer-ish.

Squats as warm up for DL's went well. All DL sets were touch-n-go.

As part of the shift toward endurance, going to try 2 full-body days (with weights) plus 2 full-body, body-weight-only days per week and run after each of those sessions. Treadmill for now until I get a basic cardio base and it gets warmer and will then switch to running in the real world.

Something like this:

MON: body weight + run
TUE: push/pull/legs + run
WED: REST

THU: body weight + run
FRI: push/pull/legs + run
SAT: REST

SUN: Hike
Great workout JD! Keep on smashing!
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Old 01-08-2014, 10:28 AM   #1035
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Hail to the Dinosaurs!

Who's stronger?

A 20 year old who clean and jerks 300
pounds at a bodyweight of 200 pounds?

A 40 year old who does 260 pounds at
the same bodyweight?

A 50 year old who hits 240 pounds at
the same bodyweight?

A 60 year old who manages 200 pounds
at the same bodyweight weight?

Or a 70 year old who lifts 155 pounds
at a 200 pound bodyweight?

Well, the 20 year old obviously lifts
the most weight - but if you factor
age into account, who's the strongest?

In master's weightlifting, they use a
formula to determine the strongest
lifter on an age adjusted basis.

It's called the Mentzer-Malone formula.

You can find it right here under the
heading "Forms and Formulas":

http://www.mastersweightlifting.org/

To use the formula, you find the
coefficient for the lifter's age
and multiply his or her top lift.

The result gives you an age-adjusted
maximum for the lifter - which allows
you to compare the relative performance
of lifters of different ages.

So let's go back to our original
questions.

Who's stronger?

Well, the 20-year old is too young to
have an age-adjusted coefficient. So his lift of 300 pounds rates as - 300 pounds.

The 40 year old has a coefficient of 1.136.
Multiply his 260 pound lift by 1.136 and you get an age-adjusted result of 295.36.

The 50 year old has a coefficient of 1.243.
Do the math. 240 pounds x 1.243 = 298.32.

The 60 year old has a coefficient of 1.509.
So we get an age-adjusted result of 200
pounds x 1.509 = 301.80.

Now look at the 70 year old. His coefficient is 1.933. So you get: 155 pounds x 1.933 = 299.615.

In other words, on an age-adjusted basis, they're all almost identical - and the 60 year old with the 200 pound clean and jerk is the strongest!

That's pretty interesting - and it leads to some very important ideas about effective training for older Dinos. We'll cover them tomorrow.

As always, thanks for reading and have a great day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Older Dinos need to train a bit differently than younger Dinos. I explain why - and I tell you exactly what to do (and not do) - in Gray Hair and Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. You can grab my other books and courses right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Up to a certain age, the iron makes you stronger. After a certain age, the iron makes you younger. Iron is magic that way." -- Brooks Kubik

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Old 01-09-2014, 09:42 PM   #1036
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Mini-circuits

Push up: 20
Pull up: 10
Lunges: 30
Sit up: 20

Pike Press: 20
Chin up: 10
Toe Squats: 30
Sit up/Bridge: 20/20

Dips: 16
Prison Row: 15
Calf Raise: 40
Sit up/Bridge: 20/20

Treadmill
3.08 miles in 45 minutes

Comments
Did a snowy, mountain hike earlier today then the workout.

Only one round for each move. Will look to add reps then maybe sets.

Massage tomorrow!
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Old 01-09-2014, 10:14 PM   #1037
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Do you really think it LowT? How long have you been in your New state? I know when I was out there for 4 days struggled with the time change etc... Where your at they are all about natural stuff have you checked out some of those stores?
Quote:
Originally Posted by jdmalm123 View Post
So, this is the first fitness related summary posts to give me a record of my history in various categories.
This will be for insight into my condition and for comparison with future efforts and results...

Bodyfat History

Childhood - 20 years old: 4%
I was a very lean, very active kid who chronically under-ate.
11 pullups in 3rd grade.
Ran and climbed lots of trees until age 16.
Started bodybuilding at 16, usually 6x/week + running + sports, etc. while still under-eating. Went to college at 19 and was 139 lbs @ 4% BF.

20 - 25 years old: 8%
I went to college and ate much more, while training heavier and less frequently.
Was 165 lbs @ 8% BF after 2.5 years.

25 - 27 years old: 20-25%
Herniated a disk in 1999 and had spine surgery Oct 2000.
Lost 25 lbs of muscle while injured, gained it all back as fat in the 2 months post-op. 6 months of PT and another 18 months just to get back close to pre-injury condition.

27 - 34 years old: 8-10%
Held pretty steady. Got my BW up slightly to 175-180 and was stuck there.
Felt really good for this stretch but wasn't really focused on any particular goal. Had a even balance of strength, size and endurance.

34 years old: 15-18%
Tried bulking. Ate 4 big meals a day and drank at least a 1/2 gallon of milk + whey per day for 3-4 months. Did 5x5 WO.
Set PRs in all major lifts. DL 405x1, Bench 250x1, Squat ~360x1 (approx).Still doing sets of 15-20 pullups, etc.
Finished at 194 lbs @ 15% BF and strongest. Was not happy with extra BF.

34 - 36 years old: 10-12%
Got more into "functional" and random workouts. Dropped BF, kept most strength from the bulk, felt excellent. Struggled to get back into single digit BF. I think the bulk pushed my metabolism over a line.

36 - present (38): 15-18%
Met my wife Oct 2010. Got out of a training routine. Totaled my car Dec 2010, Major job changes in 2011. Resigned Apr 2012. Married Apr 2012. Moved to another state Apr 2012. Adapting to CO altitude, finding new job, settling into married life, etc. for last 8 months. Daily life is starting to normalize again.

Going forward...
Food quality has improved (raw milk, more protein, eating simpler, etc.)
Focus on simple strength progression in 6 major exercises.
Talking to the doctor about HRT (exhibiting many classic signs of low-T)
No more excuses(?). Going to workout regularly now b/c I need to and want to!
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Old 01-10-2014, 02:37 AM   #1038
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Great work JD! Massage, lucky guy! As far as seeing the doc, doesn't hurt to find out where your at and possibly get some help !
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Old 01-10-2014, 08:00 AM   #1039
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Quote:
Originally Posted by jdmalm123 View Post
age into account, who's the strongest?

In master's weightlifting, they use a
formula to determine the strongest
lifter on an age adjusted basis.

It's called the Mentzer-Malone formula.

You can find it right here under the
heading "Forms and Formulas":

http://www.mastersweightlifting.org/
Never heard of that

Have a great weekend!
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Old 01-10-2014, 01:18 PM   #1040
jdmalm123
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Quote:
Originally Posted by Mercersburgguy View Post
Do you really think it LowT? How long have you been in your New state? I know when I was out there for 4 days struggled with the time change etc... Where your at they are all about natural stuff have you checked out some of those stores?
It was for me. I was all-natural for 38 years and, yes, I tried all foods and schedules. At my age, my body is just not recovering the way I want it to. Could I survive and thrive without it? Of course, but I'm not ready to accept the age-related drop off just yet. "Low T" is relative to each person's "normal" level.

Also, now that I will be an armed guard and may be required to protect lives, it's all the more important for me to be in prime condition.

food, working out, creatine...all the way to steroids....they are on the same continuum of performance enhancement. My research says pharma-grade test is as safe as eating a cheeseburger.

I was in CO for 10 months when I started.

Quote:
Originally Posted by Hunterace View Post
Great work JD! Massage, lucky guy! As far as seeing the doc, doesn't hurt to find out where your at and possibly get some help !
That info is old...I'm doing my 2nd cycle now.

Quote:
Originally Posted by BendtheBar View Post
Never heard of that

Have a great weekend!
Well, you turned me on to Brooks Kubik and I bought his book.
Now I get his emails daily.

To clarify, he stated that the Mentzer-Malone formula was designed for OLYMPIC lifters and may be less accurate for powerlifters,
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