starting over after 19 years

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  1. New Member
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    Quote Originally Posted by carnivalhobo View Post
    you are doing great!

    The proof is in the pics. I wouldnt worry too much about the scale weight if the mirror keeps showing you progress. There is a lot of room for muscle on your frame so as long as your strength is up just grind through it.

    Keep us posted on how the lower carbs go.
    Thanks bro. I see changes but I am still wondering if they would come faster if bump my total calories up to 2500 or so for a couple of weeks then drop em back down to 2000 per day.

    I get feedback both ways. I'll post pics of my back soon. Got some fat hidden there...

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    Great progress so far HP!

    I'd maybe consider upping the weight and dropping the reps on some of your exercises at this stage. Have one warm up set of soft weight where you can hit 12-15 reps without killing yourself then up the weight to something you're doing 5-6 reps of max, do that for 3 sets then on your final set drop the weight back to your warm up weight and go on that until absolute failure.

    Shock and awe those muscles into growing which will help give your metabolism a kick up the clacker and help your burn off more fat. Boys are right though, you'll find you'll hit a period where the mirror will be a much better judge than the scale. Your muscle gain will begin to balance out your fat loss, and you only need to look at the pics to see this. Remember muscle is denser than fat so takes up less space. Hence the mirror has been kinder to you than the scale recently.

    More muscle though, the higher your metabolism will get to maintain it.

    Keep up the good work!
  3. New Member
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    Quote Originally Posted by Vance View Post
    Great progress so far HP!

    I'd maybe consider upping the weight and dropping the reps on some of your exercises at this stage. Have one warm up set of soft weight where you can hit 12-15 reps without killing yourself then up the weight to something you're doing 5-6 reps of max, do that for 3 sets then on your final set drop the weight back to your warm up weight and go on that until absolute failure.

    Shock and awe those muscles into growing which will help give your metabolism a kick up the clacker and help your burn off more fat. Boys are right though, you'll find you'll hit a period where the mirror will be a much better judge than the scale. Your muscle gain will begin to balance out your fat loss, and you only need to look at the pics to see this. Remember muscle is denser than fat so takes up less space. Hence the mirror has been kinder to you than the scale recently.

    More muscle though, the higher your metabolism will get to maintain it.

    Keep up the good work!
    Thanks bro. We are on the same page. I hit the chest and tri's hard today and I dropped my reps down to 5-6 range and upped the weight. I hit a couple of personal records.

    I'm going to hold the course with my diet as long as my body is changing.
    •   
       

  4. New Member
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    chest triceps and HIIT

    db bench 60x10, 65x8, 70x6, 75x6. down the rack from 45 lbs
    incline bench 60x10, 80x10, 100x10, 120x6
    fly machine 70x10x4

    skull crushers 35x10, 40x10, 60x10x2
    reverse cable pull down 20x10, 30x10, 40x10x2
    cable pull downs 30x10, 40x10, 50x10x2
    kneeling cable triceps extension w/rope back to machine 30x10, 40x10, 50x5, 60x5

    HIIT elliptical cross trainer 15 min 1 min moderate speed 30 sec fast

    diet

    1948 calories

    fat 59 g
    cho 135 g
    protein 222 g

    Day 2 with cho<150 g

    Heavypieces
  5. New Member
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    By the way I really appreciate the encouragement from everyone. It really helps me stay motivated.

    HP
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    252 this morning. down another 2 lbs.

    legs today

    squats 130x10, 180x10, 220x10, 270x6, 130x10
    machine hack squats 90x10, 140x10, 160x10, 180x10
    invert leg press machine 180x10, 270x10, 360x10, 450x10
    calf raises 180x10, 270x10, 360x10, 450x10
    leg extensions 60x10, 70x10, 80x10, 90x10

    no HIIT

    Day 3 of carbs<150g
  7. New Member
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    Weighed in @ 250 lbs this morning. It looks like lowering carbs helped!
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    Good to hear the carbs are working out. Make sure you are getting some green veggies to keep things moving. If you hit a plateau in strength just jack the carbs up for a day or two from clean sources and then back down.
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    Never enough
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    its all about patience, and making sure you change things up every so often
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    day off today.



    1633 calories

    fat 51 g
    cho 71 g
    protein 232 g
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    Great progress, your effort is inspiring to everyone who has read it on here. Keep it up.
  12. New Member
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    Quote Originally Posted by mjm007 View Post
    Great progress, your effort is inspiring to everyone who has read it on here. Keep it up.
    Thanks!! I appreciate the note.
  13. New Member
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    250 lbs this morning.
  14. New Member
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    Yesterday was shoulders and abs

    I was pretty pressed for time so I had to cut it short.

    Arnold presses 35x10, 40x10, 45x10x2
    lat raise machine 45x10, 60x10, 75x6, 90x5*
    cable front raises 10x10, 20x10x3

    cable crunches 60x20, 70x20x3

    total calories 1821

    fat 68g
    cho 85 g
    protein 228 g
  15. New Member
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    weighed in at 249 this morning. I am dropping weight fast now. The combination of lowering total calories through dropping my amount of carbohydrates has put my diet into turbo. I understand that losing 1-2 lbs a week is optimal but I wonder if that is true for a person with an unhealthy amount of body fat. I feel ok although I had a cramp in my calf. That's not all that unusual for me. Energy level is high and motivation is still there. I will keep an eye out for muscle loss. I want to avoid that.

    HP
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    Never enough
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    at your size even 2.5lbs a week isn't too bad, 1% of bodyweight
  17. New Member
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    back and biceps yesterday

    Again an abbreviated workout due to all kinds of stuff happening yesterday.

    lat pull down
    120 x10, 150x10, 170x5x2
    straight leg deadlift
    130x10, 180x10, 230x5, 250x5*

    ez bar curl
    65x10, 85x5, 105x5x2*

    *denotes personal records

    diet

    breakfast
    whole wheat bagel 280 cal
    PB 142

    snack
    banana 100
    protein drink 210

    workout

    protein drink 90

    dinner
    carna asada 800
    rice 161
    beans 118
    tortilla, corn 160
    cake 470
    ice cream 133

    3056 calories

    fat 114 g
    cho 276 g
    protein 250 g



    It was my birthday yesterday so the cheat meal came on Saturday night.

    HP
  18. New Member
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    250 lbs this morning
  19. New Member
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    back and biceps

    overhead rows
    140x10, 170x10, 180x6, 190x4
    lat pull down
    120x10, 140x10, 150x4x2
    straight leg deadlift
    130x10, 180x10, 220x10x2

    cable preacher curls
    40x10x4
    ez bar curls
    40x10, 50x10, 60x10, 70x10
    reclining db curls
    15x10, 20x10, 25x10, 30x10

    1984 calories total

    fat 55g
    cho 131 g
    protein 260 g

    Lifted with a buddy today and he wanted to do back and biceps. So I ran em again. Good pump. I was hungry at the end of the day--I assume this is because I ate high carbs yesterday. I'm always more hungry when I over do the carbs. 6 days until I post my next progress pics.

    HP
  20. New Member
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    chest tri's and HIIT

    hammersmith bench press mach.
    90x10, 140x10, 180x6, 200x3*
    decline db press
    45x10, 55x10, 75x6, 75x5
    Incline bench
    60x10, 90x10, 110x5x2
    pull over machine
    140x10, 160x10, 170x10, 180x10

    skull crushers
    50x10, 60x10, 70x6x2
    rope cable overhead tri extensions
    40x10, 50x6x3
    push downs
    30x10, 40x10, 50x5x2
    one hand reverse push down
    10x10, 20x10x3

    HIIT elliptical cross trainer 45 sec/45 sec for 15 min.

    2666 total calories

    breakfast
    bagel 260 cal
    isopure protein drink 210

    workout 6:30-8 am

    post workout
    isopure drink 210 cal

    lunch
    original gourmet burrito w/ chicken 600 cal

    snack
    1.5 slice of cheese 169 cal

    dinner steak 1 lb prime cut fat trimmed 1170 cal
    asparagus fresh grilled 27 cal


    Went way over during dinner. I guess I just needed some red meat.

    Legs tomorrow!!! Oh yes.
  21. New Member
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    yesterday


    250 lbs
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  22. New Member
    heavypieces's Avatar
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    legs and HIIT

    squats
    130x10, 180x10, 220x10, 270x3
    leg press machine
    270x10, 360x10, 450x10, 540x6
    seated calf raises
    270x10, 360x10, 450x10, 540x10
    leg extensions
    70x10, 90x10, 110x10, 120x10
    hack squat machine
    90x10, 140x10, 180x6x2
    leg curls
    ?

    HIIT elliptical trainer 30 sec/60 sec for 15 min

    1980 calories

    breakfast
    whole wheat bagel 260 cal
    isopure protein drink 210 cal

    workout

    post workout snack
    isopure protein drink 210

    lunch
    chicken burrito 629

    snack
    slice of cheese 160 cal

    dinner
    4 half chicken breast boneless/skinless 568 cal

    fat 55g
    cho 134 g
    protein 253 g

    250 lbs this morning.

    Heavypieces
  23. New Member
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    even if the scale isnt moving much that pic says a lot.

    what kind of rest are you taking between sets, 220x10 then 270x3 seems like you arent taking much rest at all.

    I would drop some of the lighter semi-warmup sets like the first two leg press sets. You should be thoroughly warm by the time you are done with squats. Try just lifting 3 sets heavy.

    Same thing on your other lifts, you seem to go through this progression where you ramp up quickly to your working sets, but I think that energy would be better spent on 1 more working set with more weight. Just warm each body part up once and then attack it. I like the max-ot style warmup if you want to make sure your joints/ligaments stay happy. That warmup is 2 sets of real light weight x10 and then a set of 3 and a set of 1 for weight acclimation. I typically use 2x10 and 1x3 before normal lifts like bench/squat etc. This way you arent going from 100lbs to 220lbs on bench or something, but you dont waste your energy warming up.

    EX using ur squat numbers would be 135x10, 135x10, 200x3 and then get to work with like 3 sets at 245 or whatever.

    As usual if you are happy with your progress and you think this isnt going to help, then disregard it. But I think this will make your time in the gym more efficient
  24. New Member
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    Quote Originally Posted by carnivalhobo View Post
    even if the scale isnt moving much that pic says a lot.

    what kind of rest are you taking between sets, 220x10 then 270x3 seems like you arent taking much rest at all.

    I would drop some of the lighter semi-warmup sets like the first two leg press sets. You should be thoroughly warm by the time you are done with squats. Try just lifting 3 sets heavy.

    Same thing on your other lifts, you seem to go through this progression where you ramp up quickly to your working sets, but I think that energy would be better spent on 1 more working set with more weight. Just warm each body part up once and then attack it. I like the max-ot style warmup if you want to make sure your joints/ligaments stay happy. That warmup is 2 sets of real light weight x10 and then a set of 3 and a set of 1 for weight acclimation. I typically use 2x10 and 1x3 before normal lifts like bench/squat etc. This way you arent going from 100lbs to 220lbs on bench or something, but you dont waste your energy warming up.

    EX using ur squat numbers would be 135x10, 135x10, 200x3 and then get to work with like 3 sets at 245 or whatever.

    As usual if you are happy with your progress and you think this isnt going to help, then disregard it. But I think this will make your time in the gym more efficient
    I've just spent the last hour reading some posts on 5x5. I was thinking that would be the way to go with my big three.

    Split would look pretty much like it has except anchor each day with one 5x5 workout.

    Day 1. Back, Biceps
    Deadlift 5x5
    3 other back and 3 bicep movements 4 sets each 6-8 reps

    Day 2. Chest, Tri and abs
    bench press 5x5
    3 other chest, 3 tri movements and 2 abs

    Day 3 Legs and shoulders
    Squat 5x5
    military press 5x5
    2 leg and 3 shoulder movements

    Day 4 rest
  25. New Member
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    double biceps front and back


    front and back 11-4-2009
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  26. New Member
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    shoulders, abs and HIIT

    military press machine
    50x10, 70x10, 90x6x2
    front raises
    20x10x2, 25x10x2
    side raises
    20x10x6
    cable side raises
    10x10x4

    cable crunches
    60x20x2, 70x20x2
    leg lifts
    20x4

    HIIT elliptical xtrainer 45s/45s 15 min

    food

    1800 calories

    breakfast
    banana 105
    isopure protein drink 210

    workout 6:30 am

    snack
    isopure drink

    lunch
    ham, chedder on whole wheat 444

    snack
    almonds 170 cal

    dinner
    pasta with chicken breast 567 calories
  27. New Member
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    250lbs this morning
  28. New Member
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    progress pics


    every other week.
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  29. New Member
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    Sorry for the lag. I've made a couple of changes. I started an cycle of Havoc on Friday and upped my total calories to 2200-2500 per day--making sure I eat clean and eat enough to continue the recomp.

    30 mg epi spaced every 8 hours.
    AI cycle support 2x per day
    eat clean
    macros 40/40/20


    Day before yesterday back and biceps.

    2227 calories
    fat 58g
    cho 236 g
    protein 234 g

    yesterday

    chest and tri

    2227 calories
    fat 61 g
    cho 204 g
    protein 237 g
  30. New Member
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    Weighed in at 254 lbs this morning. Jumped 4 lbs in 3 days.

    Legs and shoulders

    Hammered my workout. I felt great.

    breakfast
    whole wheat bagel 240 cal
    pb 150 cal
    AI cycle support
    10 mg Havoc
    2 g fish oil
    mulitvitamin
    Isopure shake 210 cal

    Workout 10 am

    post workout snack
    isopure shake 200 cal

    Lunch
    2 slices of cheese 190 cal
    isopure shake 100 cal
    1 g Taurine

    snack
    2 slices of cheese 160 cal
    orange 60 cal
    isopure shake 100 cal
    10 mg Havoc

    dinner
    2 chicken breast w/o skin
    refried beans 200 cal

    evening snack
    isopure shake 100 cal
    bagel 240
    PB 90
    AI cycle support
    10 mg Havoc

    2361 calories
    fat 74 g
    cho 176 g
    protein 270 g





    HP
  31. New Member
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    day off

    2384 cal

    fat 84 g
    cho 181 g
    protein 232 g

    HP
  32. New Member
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    yesterday 254 lbs

    Back and Biceps

    overhead rows
    130x10, 150x10, 160x10, 170x10
    Deadlift
    5x5x195
    lat pull down
    130x10x4

    ezbar curls
    65x10, 85x10, 95x10x2
    isolation db curls
    25x10x2, 30x10x2, 35x10x2
    preacher curls
    30x10x2, 40x10x2

    Second day of 5x5 for deadlift. I'm increasing 5 lbs per back day. Let's see how it goes.

    Day 6 Havoc notes
    I've been taking 30 mg per day and I felt a little more pumped in the gym and a little more muscle hardness. However this may just be a placebo effect. Libido is up. My BP was 10 pts higher than normal 3 days ago. I'm up 4 lbs but I think this is just water weight due to relaxing CHO restrictions. I loosened up my calorie restrictions the last week and a half just to see how my body responds to Havoc. Also I've been experiencing a common side with this compound--hunger.

    Diet

    2480 calories

    breakfast
    isopure 210 cal
    havoc 10 mg

    workout

    after workout snack
    isopure 210 cal
    granola bar 180 cal

    lunch
    sushi 800 cal
    10 mg havoc

    snack
    pretzels 160 cal
    isopure 210 cal

    dinner
    chicken 426 cal
    10 mg havoc

    snack
    3 tablespoons of peanut butter 285 cal

    fat 54 g
    cho 236 g
    protein 270 g
  33. New Member
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    chest and triceps

    flat bench
    150x5, 170x5, 190x5x2 (PR)
    incline bench
    90x5, 110x5, 130x5x2 (PR)
    decline db press
    60x10, 70x10, 75x6x2 (PR)
    cable flies
    20x10, 30x10, 40x10, 50x10

    skull crushers
    65x10, 75x10, 85x6x2
    pull downs
    55x10, 60x10, 70x10, 80x10
    reverse cable pull down
    40x10x4

    Notes
    I felt very strong today. I was trying to do my 5x5 program at 145 lbs on the bench but I kept throwing up the weight and it wasn't working out my chest so i just kept adding iron. My shoulder is a little sore so I will stop and get a nice big ice bag and try to get it ready for tomorrow since it's legs and shoulders.

    HP
  34. New Member
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    diet for today

    2279 calories

    fat 50 g
    cho 174 g
    protein 282 g

    breakfast
    isopure 210
    wheaties 275
    milk 183
    havoc 10 mg
    AI cycle support
    multi vit
    2000 mg fish oil

    preworkout
    isopure 210

    workout

    postworkout
    isopure 210


    lunch
    ham sandwich 440
    havoc 10 mg

    snack
    pretzels 318

    dinner
    2 chicken breast 426 cal
    10 mg havoc
  35. Board Moderator
    Never enough
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    just to insert something to show people are still following I have noticed lately that I have gained enough lean mass and changed overall eating habits enough that if I don't purposefully pay attention to what i'm eating I actually lose weight by default. its an odd feeling, never been that way my whole life.
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    256 this morning. I'm up 6 lbs in one week. I think it's all muscle. I'll break out the tape later and check it out. One of my goals was to fit in size 38 levi's. I picked a pair up and the just about fit.

    Checked my bp last night. It seems to be up about 5 pts. Libido is high. Skin looks a little oily. No alpha male stuff going on. Strength is up and I feel a little harder.
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    Quote Originally Posted by EasyEJL View Post
    just to insert something to show people are still following I have noticed lately that I have gained enough lean mass and changed overall eating habits enough that if I don't purposefully pay attention to what i'm eating I actually lose weight by default. its an odd feeling, never been that way my whole life.
    that's what I am shooting for with the havoc cycle. Add muscle then cut again.
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    yeah, you sometimes have to, or at least change up how you are doing things as I think I mentioned earlier. Your body always seeks homeostasis no matter what you are doing, so anything stops or at least slows down in terms of results after a period of time. Plus it sucks anyhow to stay too low calorically and avoid fun foods for too long
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    pics of the +6 lbs!!

    still watching heavy
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    Sorry for the lag. I have a cold and I am fighting through it. I weighed in at 258 this morning. That's up 8 lbs in one week on approx. 2400 calories per day. This stuff is crazy. Today was a day off after legs yesterday. I put on my size 38 Levi's this morning--this was one of my medium range goals and I am almost there. Still just a little tight. So I don't think I am gaining too much fat on this cycle. Arms are looking bigger. Chest is bigger. Legs for sure look bigger. I'm on 30 mg per day and considering bumping to 40 after the cold. My research says 40 mg is the sweet spot for most folks on Havoc.

    Today was a rest day.
  

  
 

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