JW Posted April 6, 2006 Share Posted April 6, 2006 43 yrs old one thing I've never been able to do (well, other than a triple lutz sowkow)is put on the muscle. Most sports I've played have been endurance oriented so I have always been a bit of a beanpole 3 years ago, I had to give up long distance running due to injuries. After stopping, my weight started to skyrocket!I've remained active but I have this layer of fat obsuring my once perpetual 6 pack. I've gotten bigger (relative to my previous stickman figure) but without definition. My goal is to use the contest as motivation to finally achieve that life long dream to have both muscle mass and definition. Link to comment Share on other sites More sharing options...
JW Posted April 6, 2006 Author Share Posted April 6, 2006 Quick review of April thus far... Apr 1Upper body3x8 bench3x8 bent over rows3x8 curls3x8 dumbell flyes3x8 shoulder press Apr 2 30 minutes Nordic Track Apr 3Lower body10 minutes stretching3x10 lunges3x8 squats3x12 calf raises 30 minute walk in pm Apr 4rest day Apr 5upper body3x6 bench3x8 shoulder press3x8 bent over row3x12 shrugs Apr 6lower body3x10 lunges3x12 calf raises3x8 kickbacks3x8 squats10 minute stretch10 minutes abs (crunches, stretch) and so far I'm still alive Biggest problem for me so far is resisting the urge to overtrain.I've lost a few pounds already... probably diet related as I have cut out the junk Link to comment Share on other sites More sharing options...
SeaSiren Posted April 6, 2006 Share Posted April 6, 2006 Middle age, huh? No planning to live long are we. Link to comment Share on other sites More sharing options...
JW Posted April 6, 2006 Author Share Posted April 6, 2006 Middle age, huh? No planning to live long are we. Well, in order to live as long as I'd like to, I'd have to become a vampire and I just don't think the lifestyle agrees with me Link to comment Share on other sites More sharing options...
JW Posted April 7, 2006 Author Share Posted April 7, 2006 Was thinking about taking a rest day today, but woke up feeling energetic so I did 30 minutes on the Nordic Track. I've really grown to love that workout. Good cardio, works all major muscle groups, low impact....good calorie burner Look out Topher!!!!!noticed today I have a well defined 2-pack in upper abs. 2-pack hmmmm sounds like a cool nickname but don't expect me to be able to rap. gearing up for a big upperbody workout tomorrow. strange how you actually start looking forward to them. later Link to comment Share on other sites More sharing options...
JW Posted April 8, 2006 Author Share Posted April 8, 2006 whoaaa! tough workout today upperbody3x6 bench3x8 shoulder press3x8 shrugs3x6 curls3x6 bent over rows3x12 incline pushups now don't get me wrong here.....but at the end of my 3rd set on the benchI just couldn't get it up think it's an old age thing? also walked to the playground this afternnon and shot hoops with the kids.I'm still sweating! definitely gonna take a rest day tomorrow to rest these old weary muscles! Link to comment Share on other sites More sharing options...
JW Posted April 9, 2006 Author Share Posted April 9, 2006 ahhhhh! enjoying a rest day. My Delts are killing me!!!!! back to business tomorrow though! Link to comment Share on other sites More sharing options...
jonathan Posted April 10, 2006 Share Posted April 10, 2006 Nice routine JW Any chance of writing the weights down too? Link to comment Share on other sites More sharing options...
JW Posted April 10, 2006 Author Share Posted April 10, 2006 Nice routine JW Any chance of writing the weights down too? Thanks Jonathan(of course it should be a good routine since you helped me out with it) Re: writing the weights down......... I guess I could do thatremember I'm just starting out here though (and I reeeaaally suck at the bench press)It might take me a week or two to catch up to you Link to comment Share on other sites More sharing options...
JW Posted April 10, 2006 Author Share Posted April 10, 2006 Still a bit sore from last upperbody workout but I'm itching to go decided to do a half hour on the Nordic Track this morning.I just HAVE to get those lower abs in shape!!!! (actually, I might have to find them first) I've noticed some gains in the shoulders and deltschest is still weak and lower abs need workThe ab thing can be a bit depressing but it's obviously not going to transform in a week. Link to comment Share on other sites More sharing options...
jonathan Posted April 10, 2006 Share Posted April 10, 2006 Everyone starts somewhere JW! When I started lifting about 2 3/4 years ago I could only bench about 70lbs, but I have recently pressed 292lb. No need to worry though - I don't bench any more, so you will overtake me in no time Jonathan Link to comment Share on other sites More sharing options...
JW Posted April 10, 2006 Author Share Posted April 10, 2006 Everyone starts somewhere JW! When I started lifting about 2 3/4 years ago I could only bench about 70lbs, but I have recently pressed 292lb. No need to worry though - I don't bench any more, so you will overtake me in no time Jonathan Thanks Jonathan Let the record show.... JW can outbench Jonathan!!!! (well in my dreams anyway) but thanks for the encouragement. I should post the amounts anyway to ensure I'm progressing Link to comment Share on other sites More sharing options...
JW Posted April 11, 2006 Author Share Posted April 11, 2006 oh man! fatigue has set in. not because of the workouts though. My 15 year old dog has woken me up at 4:30 a.m. for the past three nights!Today it caught up to me. I just couldn't get out of bed to do my workout.did some light stretching this morning.I think I'll do the lowerbody workout this evening.(don't really want to miss a day) Link to comment Share on other sites More sharing options...
JW Posted April 12, 2006 Author Share Posted April 12, 2006 Jw is on Rubberleg street!!!!!ouch 3x6 squats 80lb 3x12 calf raises 130lb3x12 lunges w/ 30lb dumbells3x6 deadlifts 150lb5 min. abs - crunches & stetches strange, but I like that rubber legged feeling looking forward to the next upperbody workout but I think I need another cardio session "the fat must go!!!!!" Link to comment Share on other sites More sharing options...
JW Posted April 12, 2006 Author Share Posted April 12, 2006 Put in 30 minutes on the nordic track this morning.Legs still a bit weak from yesterday, so I backed off the intensity a bit. I have always heard that it is very hard (or impossible) to build muscle mass AND lose body fat In my situation, the only place I have excess bodyfat is in the midsection (lower ab region and handles) Any thoughts on this?If I keep up with the lifting and 2 cardio sessions a week wouldn't both goals be possible?btw... my weight has remained pretty stable after 2 weeks. put on some muscle especially in shoulders. Also have moved another belt notch!! Link to comment Share on other sites More sharing options...
JW Posted April 13, 2006 Author Share Posted April 13, 2006 upperbody 3x6 bench 125 lbs3x8 shoulder press 75lbs3x8 shrugs 125 lbs 3x6 curls 30lb dumbells3x6 bent over rows 125 lbs3x15 incline pushups wierd! I seem to be gaining strength in every exercise except bench.Of course, I have NEVER been good at bench. It's all good though! Feeling good .......those rest days seem to be doing the trick Link to comment Share on other sites More sharing options...
JW Posted April 15, 2006 Author Share Posted April 15, 2006 Well, my rest day turned into 3 hours of yard work and a long walk with the family. Lower body tomorrow. Nothing like a little pain to look forward to! Link to comment Share on other sites More sharing options...
compassionategirl Posted April 15, 2006 Share Posted April 15, 2006 Well, my rest day turned into 3 hours of yard work and a long walk with the family. Lower body tomorrow. Nothing like a little pain to look forward to! Link to comment Share on other sites More sharing options...
compassionategirl Posted April 15, 2006 Share Posted April 15, 2006 Hey JW, You must be so proud knowing that you are guuiding your whole family towards a healthier lifestyle. Good healthy (and compassionate) food, great workouts from what I have read in this thread, positive attitude, etc. Keep up the great work! Also, i hope you realize that you are instilling future healthy exercise habits for your kids as well. You are a great role model for them, and they will follow in your footsteps of healthy living. That's gotta be an awesome feeling. Link to comment Share on other sites More sharing options...
JW Posted April 15, 2006 Author Share Posted April 15, 2006 Hey JW, You must be so proud knowing that you are guuiding your whole family towards a healthier lifestyle. Good healthy (and compassionate) food, great workouts from what I have read in this thread, positive attitude, etc. Keep up the great work! Also, i hope you realize that you are instilling future healthy exercise habits for your kids as well. You are a great role model for them, and they will follow in your footsteps of healthy living. That's gotta be an awesome feeling. thanks cg I keep telling my family I'm perfect but they don't believe me Link to comment Share on other sites More sharing options...
compassionategirl Posted April 15, 2006 Share Posted April 15, 2006 Link to comment Share on other sites More sharing options...
JW Posted April 15, 2006 Author Share Posted April 15, 2006 3x6 squats 95lb 3x12 calf raises 170lb 3x12 lunges w/ 45lb dumbells 3x6 deadlifts 170lb 5 min. abs - crunches & stretches well today turned into the "Midlife Triathalon"! started with my lower body workoutfollowed by the 2nd leg .... 2 hours of raking & cleaning the back yardand finishing with the 3rd leg... a 2 hour bike excursion with the family the 3rd leg was grueling ...especially trying to keep up with my son on the trails. Got some serious air and no wipeouts!!!! It's all good! Link to comment Share on other sites More sharing options...
JW Posted April 17, 2006 Author Share Posted April 17, 2006 ahhhh finally a rest day today. tomorrow is upperbody whooo Hooo!!!!! (sorry....masochistic streak I guess ) Link to comment Share on other sites More sharing options...
JW Posted April 17, 2006 Author Share Posted April 17, 2006 upperbody 3x6 bench 125 lbs 3x8 shoulder press 75lbs 3x12 shrugs 125 lbs 3x6 curls 30lb dumbells 3x6 bent over rows 125 lbs 3x15 incline pushups felt a bit sluggish waking up this morning.like maybe a cold coming on....... but I sucked it up and did the workout anyway.The weights are becoming manageable now (finally!!!)almost ready for an increase in weight Finally got through that 3rd set on the bench today Link to comment Share on other sites More sharing options...
JW Posted April 18, 2006 Author Share Posted April 18, 2006 30 minutes cardio this morningNordic Track A little sore in the upperbody this morning. Funny how the discomfort sometimes shows up the day following a workout. The weather is getting much nicer now and it's both good and bad. On the positive, I get much more sunlight, fresh air and exercise On the negative, warmer weather is SLURPEE SEASON!!!!If you don't know what these are... they are a frozen drink sold at 7-11 stores (also other convenience stores under different names)basically they are frozen soft drinks with a smooth icy texture.For some reason, Winnipeg consistently wins awards for the highest slurpee consumption in North America. I have to admit, even when I'm watching my diet I still crave these things on a hot day. Link to comment Share on other sites More sharing options...
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