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Szelago 02-22-2011 03:25 PM

Szelago's Excellent Adventure!
Hi Folks!
45 y/o, happily married, 2 teen daughters (help!)
Coupla health problems: type 2 diabetic, Leiden 5 (clotting -I take coumadin for circulation), oh and I was 400 lbs (now 280ish and dropping). I'm 6'3' (just mentioning that for perspective).

I am a supplement junkie. (psst -anybody know where I can score some cheap fish oil!?) -

Hate cardio and always looking for new and fun ways to get some in (currently this is fencing).

I like to lift heavy (for me), but I mix it up with lighter/higher volume stuff to give my joints a break.

Used to lift years ago and was really into it, but at some point it seems I let go of the steering wheel and let life get in the way. Now, this is my life (or a huge part of it). Even have my wife hitting the gym with me once per week, fencing, and eating better (not perfect, but we're working on it).

OK, if you've read this far, you really should get back to doing something constructive, so I'll cap it here -for now....

BendtheBar 02-22-2011 03:28 PM

Subbed. Quite a few over-40 lifters here. We call ourselves the geezers.

Szelago 02-22-2011 03:39 PM

My routine
I guess you could say that my routine is not very routine. I just about never do the same workout twice, but I do try to keep the big three in there so I can gauge my progress. As much as I wanna get stronger and build muscle, right now (and for the last three years) my main goal is to lean out.

I typically do a chest day, followed by back day (interchangeable), then comes leg day, shoulder day and finally arm day. I insert rest days as needed (I have some health problems that affect recovery). I do cardio when I remember to (I do fence at least once per week).

Rather than explain any more details, I will post a week or so of training so you can see for yourself what I do (and how much I have to learn -lol).

Szelago 02-22-2011 03:42 PM

2/10 Heavy Delts/Traps
Elbow let me play a little harder today. Still holding me back some. I think I am over the worst of it as long as I play it smart.

Seated Shoulder Press:
135 x 10, 10
225 x 10
275 x 5
295 x 4 (top 1/2)
315 x 5 (1/4's)
335 x 3 (1/4's)

DB Bent Laterals:
drop sets
30's x 10> 20's x 10
30's x 10> 20's x 10
30's x 10> 20's x 10

DB Side Laterals:
drop sets
30's x 10> 20's x 10
30's x 10> 20's x 6
30's x 10> 20's x 5

Rotator Windmills:
15's x 10, 10, 10, 10

Rotator Wipers:
4 sets 20

Cable Football Throws:
4 sets 20

HS Shrugs:
4P x 10, 10
6P x 10, 10,
8P x 10, 10
10P x 10
(maxed out)
The parallel grip on this machine does not torque the elbow and wrist as much as regular shrugs, but the dang machine maxes out at 10 plates!

Szelago 02-22-2011 03:45 PM

2/12 Weapons of Mass Construction!
Somebody stop me! I think I need an intervention, or a twelve step program, or something. My name is Tom and I am addicted to iron, heavy iron.

Tobie had a car emergency last night and called me while I was en-route to the gym. So I turned around and met her by the side of a highway and waited for a tow, etc. So - no gym last night.

Went in today with a vengeance. I usually hit the gym after a 9 or 10 hour work day and give it all I have left. Today, I had a full tank.....

DB Preacher Curls:
20's x 10, 10
30's x 10
40's x 10
50's x 6 (dang elbow)

Skull Crushers:
80 x 10, 10
90 x 10
100 x 10

Overhead Cable Curls:
Cybex lev.6 x 15, 15, 15
(new exercise)

HS Tricep Pressdown:
4P x 10
6P x 10
8P x 10
4P x 20

1Arm High Pulley Curl:
(upper arm parallel to floor)
Cybex lev.4 x 10, 10, 10

Cable Overhead Tricep Extension:
Cybex lev.6 x 10
lev.8x 10
lev.10 x 10

Cable Tricep Pressdown:
Cybex lev.6 x 20, 20, 20

1 Arm Low Cable Curls:
Cybex lev.3 x 20, 20, 20

Straight Arm Kickbacks:
20's x 20, 15, 15

Hammer Grip Preacher Curls:
20's x 15, 10, 10

Standing DB Wrist Curls:
60's x 40 (rest/pause)

Roman Crunches:
BW x 10, 10, 10
abs cramping up prematurely today for some reason

Elbow is killing me. It's my own dang fault.

Szelago 02-22-2011 03:50 PM

2/15 Heavy Chest
Although I still feel soreness in my elbow, it is not stopping me from doing anything (maybe some arm exercises -we'll find out later in the week). Happy to see that I have'nt lost too much ground on my benching even though I had stayed away from heavy stuff for quite some time.

Bench Press:
135 x10, 10
225 x 10
275 x 5
315 x 3
325 x 1
345 x 5 (1/4's)
365 x 5 (1/4's)
385 x 2 (1/4's)
405 x 3 (lockouts)

Incline BP:
225 x 5,5,5,5,5
(each set at a higher incline ending with shoulder presses)

HS Decline Press:
4P x 20
6P x 12
6P+50 x 10
8P x 5 (rest/pause)
Drop set: 4Px15 >2P+50x10 >2Px10

3x10 Roman Crunches
(using lat machine seat)

Forgot to include a couple of sets of rev. grip BP. Oh well, we'll hit it next time.

Szelago 02-22-2011 03:51 PM

2/16 Heavy Back
Good Mornings:
100 x 20
135 x 10
185 x 5
205 x 5
215 x 5
225 x 5

(done using HS Shrug machine with a step set up in front of it
-this set up takes the torque off of the wrists and elbows)
180 x 20
270 x 10
360 x 10
450 x 5, 5

Lat Pulldowns:
Drop set up the stack until total failure
starting at 180

Session felt great. That should leave a mark! -lol

jslep 02-22-2011 03:54 PM

puttin in some good workouts! i don't know if there's a cure for that iron addiction though.

Szelago 02-22-2011 03:55 PM

2/19 Heavy Legs
Heavy winds in our area caused our power to go out overnight. Woke up late, missed a meal, no water, couldn't cook -argh!! Ended up eating two bananas and a RTD protein shake in the car on the way to the gym. Not ideal, but kept me going.

Leg Press:
10P x 100 (rest/pause)

135 x 10, 10
225 x 10
315 x 5
405 x 5
500x 3 (1/2 reps)
(this is progress from 1/4's)
550 x 3 (1/2 reps)
(this is progress from 1/4's)
600 x fail (1/2 rep attempt)

I really missed my pre-w/o oatmeal!!!

Carl1174 02-22-2011 03:56 PM

some very strong lifts in here buddy... welcome to the GEEZERS :)


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