Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
Jillybop wrote:
Great job! Are you still lifting with those guys we talked about?
Donnie hurt his back a few months ago, so I haven't been. But I have continued my Oly-lifting at my gym alone.
Although I havent "mastered" the Olympic lifts by any means, I do feel like I have a pretty good clue now.
Once Donnie is lifting again, I'll probably go back to lifting with him on Saturday mornings. Probably after the new year.
My primary focus for lifting has been Olympic lifts, pullups, dips, and inclined bench....with some front,overhead,backsquats&deadlifting thrown in.
As for cardio, with my appreciation for the muscles that I never see, I have started rowing instead of my standard eliptical machines. The rowing machine works the abs too, a body part I never work on.
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
It's been THREE YEARS since I had a cigarette. I am still amazed after 3 years how I smoked for the previous 15 years.
I just got back from my vacation in Grand Cayman, so I figured I'd reminisce on the last time I was there, 3 years ago. Nice progress in my opinion, but I still need to work on the waistline. My plan in simple:
Currently I am at just under 20% at 210-214.
My plan is 10-11 calories per pound for 10 weeks.
Carbs are limited to 100grams/day, with most consumed in the morning (pre & post workout), ~180 grams protein, and the rest in good fats (salmon/tuna) and whatever fat is in skinless chicken
My workout plan is alternating lifting and intervals, limiting cardio to 30min of intense intervals.
Breakfast: Rolled Oats (fiber), LF Yogurt, and 20 grams protein (Metabolic Drive!)
Post (Weightlifting) workout - Surge Recovery!
Post (interval) workout - banana or apple and protein shake
Lunch - check breast and salad with (plain) red vinegar)
Mid-afternoon - shake and fish oil caps
Dinner - chicken/fish with mixed (frozen) veggies
Pre-bed cup of high fat cottage cheese.
Supps will be HotRoxExtreme & TRIBEX & ZMA
I'll post a full-fledge "before" and an "After" in 12 weeks.
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
Here's an update. Now 38 years old - 1 year recovery from Carpel Tunnel Release surgery
I took a couple of years off from the gym to finish my degree. I'm sure that many people can do it, but with a full time job, wife, kids, house, & hobbies....I just couldn't manage finishing my BS and keep going to the gym. That isn't to say that I didn't keep moving.
In the two years that I took off from the gym (mostly), I did keep some good habits. I'm not super strict, but I do avoid white sugar/flour, never eat anything with corn syrup, and always get protein and fiber at every meal. Stick to those guidelines and everything else sorts itself out. Never skip meals. And as much as I sound like a T-Nation advertisement, I drink a Low-Carb Metabolic Drive Protein shake with a piece of fruit most mornings.
I've heard people say it, but to my surprise, I kept most of the mass that I gained over the past few years. I correlate it to my guidelines for every day nutrition. The protein shakes certainly make sticking to those guidelines. /end of pimping Biotest.
Last year, I finished my degree and started cycling to work - 10 miles each way. I cycled 500 miles over the course of the summer. Although a 10 mile commute is nothing for a tiny guy like Lance Armstrong, I'm 220lbs plus my laptop, towel, toiletries, cloths, drink, and shoes.
During that time, I started getting back into the gym. I was using the gym at work. It's adequate, but not great for powerlifting or olympic lifting. Plus, no workout partners.
In January of 2010, I had Carpal tunnel release to address my moderate carpal tunnel in my left hand. My right hand is screwed too, but one hand at a time. After the surgery, I couldn't do much, so I just waited....finally returning to the gym in spring, I started getting back into it.
By late summer, I found a powerlifting club called Boston Barbell Club in Attleboro, MA. Here's the result of my training.
295lb Bench - yeah, I can do better. I know I can do 315lb
415lb squat - it went up too easy, I need to work on my strategy for starting weights...although I was stapled by attempt #1 at 385lb
510lb deadlift - Here's the video, it was too easy. I'm thinking 550lb is more likely, but I may switch to sumo. The club thinks that my body shape may benefit from sumo.
1210lb combined.
I couldn't believe it, I won my class (Submaster - 220lbs)....then again, I was the only one in that class =/......but, I did REGIONAL RECORDS for ALL THREE LIFTS.
Plans for the future?
Get back into cycling/commuting to work to get my weight down. I don't diet.
Compete at 198lb in October. I'm hoping to get 1300lb too. This also coincides with my high school 20th reunion, which is nice.
I'm also doing olympic lifting too. I'm going to skip on Max Effort lower day and replace with Oly lifting. (on the westside Max Effort lower -> Max Effort Upper -> Dynamic Lower -> Dynamic Upper)
That's enough for the update. I'll post some of my tips for travelers too. Since my last post, I have been all over the world and I'd be happy to share some travel tips for the gym rat. It's tough, but sometimes you have to be creative.
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
Here's a little update on my progress for Fall 2011
I've been training Westside for over a year now. Usually following the program 80-90% of the time (four nights/week is tough on a guy with a young family). I just finished my 2nd Powerlifting event with Boston Barbell.
I weighed in at 214lb. Last Feb, I weighed 217lb.
I was competing in the sub-master category (34-40). I'll be 39 in March 2012
All lifts were "classic raw", which means, belt and wrist wraps only - no kneewraps, shirt, briefs or suits.
squat - I'm designed for squatting =)
1st 420lbs. Nailed it.
2nd 445lbs. Nailed it.
3rd 475lbs. failed after getting 3/4 backup up. I coulda hit 465lb.
Bench - with longer arms, it's not my strength
1st 295lb failed - I rushed it
2nd 295lb failed - psyched myself out. Reset. I CAN DO THIS
3rd 295lb Nailed it! I knew that was a proper starting weight...too bad it was my last attempt
Dead - I like deadlifting ;-)
1st 510lb - Nailed it. But I have to leave early for my 20th high school reunion, screw it. 535lb for my 2nd and last attempt.
2nd 535lb - I managed to lock it out and get 2/3 white lights, so it's GOOD!
Here's the lockout shot....My head looked like it was going to explode!
I managed to gain +25lbs on my deadlift for a new PR
I managed to gain +25lbs on my squat for a new PR
I am 3% lower bodyfat from the last meet.
Now for the bad news....I need to take a couple months off for two surgeries.
Carpal tunnel (orthcopic) and deviated septum.
I had my left wrist done 2 years ago. The recovery istn't too bad, but the ENT doctor told me no exercise for a month after my nose surgery. I guess it's time to deload and do some yoga.
I graduated from university in 2003 and was employed within the sports department on a 12-month contract. Over Summer there was very little work to do. I read pretty much every single article and every thread on T-Nation (t-mag as it was). Thing is, I remember this thread from back then and didn't actually think your progress was that great at the time.
HOWEVER, looking how you've stayed committed and lifted when you can, juggling all your committments, work, family etc. I can absolutely state AWESOME JOB!!
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
Weighty1 wrote:
Unbelievable!
I graduated from university in 2003 and was employed within the sports department on a 12-month contract. Over Summer there was very little work to do. I read pretty much every single article and every thread on T-Nation (t-mag as it was). Thing is, I remember this thread from back then and didn't actually think your progress was that great at the time.
HOWEVER, looking how you've stayed committed and lifted when you can, juggling all your committments, work, family etc. I can absolutely state AWESOME JOB!!
Thanks for the encouragement! It's a marathon and I just keep moving forward!
I'm currently recovering from my 2nd wrist surgery and I hope to start up on a cross-fit program when I'm able to get back to the gym. That'll probably be in about 4 weeks after my deviated septum is corrected (next week).
Yes, it's not easy to juggle family, work, travel, and hobbies (auto racing, weightlifting, & snowboarding).....but it's all worth it!
StrongMan wrote:
I'm currently recovering from my 2nd wrist surgery and I hope to start up on a cross-fit program when I'm able to get back to the gym. That'll probably be in about 4 weeks after my deviated septum is corrected (next week).
Yes, it's not easy to juggle family, work, travel, and hobbies (auto racing, weightlifting, & snowboarding).....but it's all worth it!
This is my first post, so I'm not sure if I will get this right.
Congratulations on your progress, you have made some great changes. You are an encouragement to me in my efforts to undo what harm I have done to my body over the past few years. How did the surgeries go and have you started back yet?
Join date: Sep 2004
Location: Massachusetts, USA
Posts: 552
The first wrist surgery went well, but the recovery sucked. My left wrist was was in tougher shape. The dr didn't really encourage physical therapy, but that was a bad idea. Recover was a few months for the LEFT. The right was awesome. I was in the gym within a month. I babied it for much of my workouts, but 3 months later, I was doing full workouts w/o limitations. I was also much more aggressive with active therapy this time....starting on day 2.
Now I'm down 15lbs (and 11% BF too!) after doing Crossfit since January. Sorry for the delayed response.
jtown wrote:
This is my first post, so I'm not sure if I will get this right.
Congratulations on your progress, you have made some great changes. You are an encouragement to me in my efforts to undo what harm I have done to my body over the past few years. How did the surgeries go and have you started back yet?
