Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

BeastFitness said:
Wheres the cardio at currently (sorry if I missed it)
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Cardio, well, you got me there, lol.
10-15 minutes at high intensity is what I'm comfortable with and could maintain in future as part of my workout (I'm proud, because before I hated cardio)
Going above that is making me feel like a hamster in his wheel, especially if it's "low-intensity, looking dull ahead- and walk-it-out-style."

I could have progressed much faster on my cut with more cardio but would not keep that regimen in future. My point is: If exercise and diet is for life, do stuff you can maintain and enjoy. Besides, after the cut I would bounce back badly if I suddenly did less cardio, I guess.

Reading my post myself, I get the impression it's all an excuse to do less cardio... damn
 
hairygrandpa said:
Cardio, well, you got me there, lol.
10-15 minutes at high intensity is what I'm comfortable with and could maintain in future as part of my workout (I'm proud, because before I hated cardio)
Going above that is making me feel like a hamster in his wheel, especially if it's "low-intensity, looking dull ahead- and walk-it-out-style."

I could have progressed much faster on my cut with more cardio but would not keep that regimen in future. My point is: If exercise and diet is for life, do stuff you can maintain and enjoy. Besides, after the cut I would bounce back badly if I suddenly did less cardio, I guess.

Reading my post myself, I get the impression it's all an excuse to do less cardio... damn
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Not at all! If you would rather eat less than do extra cardio, its all the same thing at the end of the day! You should enjoy the process! Granted, there comes a time in fat loss where its not exactly "fun" but its worth it haha
 
Get in there Mr H ! great progress so fare !
 
Demgainz said:
There has to be some beautiful scenery down in banana land for you to do cardio without it getting boring, no?
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Yes, sure!

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What makes cardio here interesting, you have to run in zigzag, avoiding crackheads and crack dealers.

I'm kidding (somewhat), we have some awesome parks here too, problem is the heat. You have no idea how 113F feel at 98% humidity.
 
Shoulders

Bradford press
Olympic bar
42/36/33/30/26/20

DB lateral rises holding 2 sec on top
2x22lbs
11/9/9/7/7/6+1

bent over DB reverse flies head rested
2x33lbs
10/9+1/8+1/7

15 min bicycle

Training was short because I took my employee with me and introduced him to some easy exercises for beginners.

The guy is 6 feet, 38 yo, 330 lbs.

He did DB press with 2x16.5 lbs, shaking like parkinson... . At one point, on the bicycle, I thought he is going to die on me.

The law here is against the employer. You can't get rid of an employee without paying him a ton of money.
So I didn't help him because I love my fellow humans (lost this notion years ago, at least for most of them), I did it to not end up paying his salary, while he is slowly dying in his bed while choking on his burrito.
 
hairygrandpa said:
Yes, sure!

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What makes cardio here interesting, you have to run in zigzag, avoiding crackheads and crack dealers.

I'm kidding (somewhat), we have some awesome parks here too, problem is the heat. You have no idea how 113F feel at 98% humidity.
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Then why is that dude wearing a sweater???
 
hairygrandpa said:
Yes, sure!

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What makes cardio here interesting, you have to run in zigzag, avoiding crackheads and crack dealers.

I'm kidding (somewhat), we have some awesome parks here too, problem is the heat. You have no idea how 113F feel at 98% humidity.
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Sure I do. It definitely sucks. I used to watch Muay Thai fighters train in Chang Mai, Thailand outdoors with the same temps and environment. I always said to my self that they must be in great shape, used to it, or both. **** that. I couldn't do that day in and day out.
 
Demgainz said:
Is the whole country like that? Jeez, that sucks.
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Nah, we have nice places too but mostly private ownership.
Anyone with some money builds his own little paradise with 20 feet high walls, public places are mostly overrun -or sh1tty.
It's third world but holds opportunities fore some.
The heat in summer is really unbelievable and in winter 50 F feels like 14 F.
 
Saturday Arms destruction

Pull ups -super set- overhead triceps extension rope 4:1:1/ 70lbs no pauses

Pu 10
Te 12
Pu 8
Te 10
Pu 8
Te 8

Triceps push down machine 210 lbs 4:1:1 -superset- biceps curl machine 88 lbs
Tp 12
Bc 9
Tp 11
Bc 8
TP 11
Bc 6

Standing biceps curl, back against wall 4:1:1/ 2x33lbs
10/10/8/8

z-bar skull crusher 66 lbs 4:1:1
9/7/7/6

Triceps push down bar 4:1:1 70 lbs
9/8/7

On my way out: 7 pull ups / 30 push ups ---finito---
 
hairygrandpa said:
Saturday Arms destruction

Pull ups -super set- overhead triceps extension rope 4:1:1/ 70lbs no pauses

Pu 10
Te 12
Pu 8
Te 10
Pu 8
Te 8

Triceps push down machine 210 lbs 4:1:1 -superset- biceps curl machine 88 lbs
Tp 12
Bc 9
Tp 11
Bc 8
TP 11
Bc 6

Standing biceps curl, back against wall 4:1:1/ 2x33lbs
10/10/8/8

z-bar skull crusher 66 lbs 4:1:1
9/7/7/6

Triceps push down bar 4:1:1 70 lbs
9/8/7

On my way out: 7 pull ups / 30 push ups ---finito---
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I like the "On my way out: ..." Sounds like Steve Jobs: "One more thing ..."
 
Thats damn hot! You would fall over and get gang raped for sure...With that tight body hahaha :D
 
Progression pic:

22 Days to go, until then I have to be at least 15% BF, has anyone a guess at how much I am now?

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hairygrandpa said:
Progression pic:

22 Days to go, until then I have to be at least 15% BF, has anyone a guess at how much I am now?

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I'd say 17-20% but Im horrible at guessing, I try not to guess people's weights and bf%, especially women lol.
 
Abs are sticking out! Right on man!

Taking everything into consideration, I'd guestimate around 15-18%. Again like everyone said, its all about where you came from and how much you've transformed! Great work man! Your in the final stretch!
 
Fantastic! Looking great HG! I never judge myself off the scale alone. I mainly use the mirror plus a flexed and non-flexed waist measurement.
 
kenpoengineer said:
Fantastic! Looking great HG! I never judge myself off the scale alone. I mainly use the mirror plus a flexed and non-flexed waist measurement.
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YES! I honestly don't even weigh myself anymore…using biofeedback from progress pictures, how you look in the gym, performance in the gym, is MORE than enough to let you know your going in the right direction
 
Demgainz said:
Regardless of what body fat percentage you are, that is an incredible transformation.
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CJNator said:
Oh yea I definitely 2nd this^^^^ results are results and you're getting em!
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Jebrook said:
Your abs are peeking out! Great job HGP:).
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BeastFitness said:
Abs are sticking out! Right on man!

Taking everything into consideration, I'd guestimate around 15-18%. Again like everyone said, its all about where you came from and how much you've transformed! Great work man! Your in the final stretch!
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kenpoengineer said:
Fantastic! Looking great HG! I never judge myself off the scale alone. I mainly use the mirror plus a flexed and non-flexed waist measurement.
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Thanks for the motivation, bros!

2 month cut conclusion:

Weight: same (218-220lbs) (!)
Strength: same or slightly less (?)
Cardio endurance: pronounced up
clothing size: 1 down (XL to L)

conclusion:
The cut is a recomp. That itself is weird. At a deficit of 500-800 kcal/day it should have been a cut.

I thought hard about the weight issue and how it could be possible to maintain weight , loosing fat and NOT gaining muscles, at least not visibly -or by measurement.

Could it be that I hold water from deca? Any other explication?
 
hairygrandpa said:
Thanks for the motivation, bros!

2 month cut conclusion:

Weight: same (218-220lbs) (!)
Strength: same or slightly less (?)
Cardio endurance: pronounced up
clothing size: 1 down (XL to L)

conclusion:
The cut is a recomp. That itself is weird. At a deficit of 500-800 kcal/day it should have been a cut.

I thought hard about the weight issue and how it could be possible to maintain weight , loosing fat and NOT gaining muscles, at least not visibly -or by measurement.

Could it be that I hold water from deca? Any other explication?
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Honestly whenever any AAS are involved I always would advise using progress pictures over scale weight. Depending on how you respond you COULD be holding water or you COULD be recomping and building lean tissue. At the end of the day as long as your improved, your good to go.

Are you happy with the progress?
 
BeastFitness said:
Honestly whenever any AAS are involved I always would advise using progress pictures over scale weight. Depending on how you respond you COULD be holding water or you COULD be recomping and building lean tissue. At the end of the day as long as your improved, your good to go.

Are you happy with the progress?
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Honestly? No.

Goal one (cut): loosing weight while trying to improve my knee problems. Less weight = less strain on joints.

Goal two (bulk, 3 weeks from now): more muscles on shoulders, lat, traps and arms.

It seems both goals are mutually exclusive. Have to rethink what to do and how.
 
hairygrandpa said:
Honestly? No.

Goal one (cut): loosing weight while trying to improve my knee problems. Less weight = less strain on joints.

Goal two (bulk, 3 weeks from now): more muscles on shoulders, lat, traps and arms.

It seems both goals are mutually exclusive. Have to rethink what to do and how.
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PM sent your way brother!
 
Back,Chest (new form of torture discovered, the TUT-Rest-Pause-TUT)

Dips BW TUT 3.1.1/10 sec pause - rest pause set TUT 3.1.1
12 Rp 6
10 Rp 6
8 Rp 4

Chins BW TUT 3.1.1/10 sec pause - rest pause set TUT 3.1.1
7 Rp 5
6 Rp 4
5 Rp 3

DB bench press TUT 3.1.1/10 sec pause - rest pause set TUT 3.1.1
2x30kg/2x66lbs
10 Rp 6 flat
8 Rp 5 notch up
7 Rp 4 notch up

DB bench press reverse grip TUT 3.1.1/10 sec pause - rest pause set TUT 3.1.1
2x50lbs
9 Rp 6 flat
8 Rp 5 notch up
5 Rp 2 notch up

seated row close grip TUT 3.1.1/10 sec pause - rest pause set TUT 3.1.1
220lbs
10 Rp 5
9 Rp 6
7 Rp 4

Long pulls / slow 2x66lbs
13/10/9

cardio:
rowing 10 minutes (new machine in gym, like it)

This workout gave me insane pumps, will do it again!
 
Nice workout. I love training chest and back together, Arnold style.

Seriously don't beat your self up so bad with not being too happy with the results. The transformation speaks for it self. You look great. I know we all have to be hard on ourselves and somewhat self critical to impose changes and commit to bettering ourselves. However, take the time to reflect on the fruits of your labor.
 
CJNator said:
TUT/Rest Pause combo sounds nasty.......I like it ;)
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LOL, it is HELL, the rest pause set is also TUT, normally I don't make a sound while lifting, but today I made grunting and whimpering noises.

I have an idea to spice things up: TUT + Rest Pause TUT + drop set TUT with TUT rest pause set. Hehehe, will be a killer!
 
hairygrandpa said:
LOL, it is HELL, the rest pause set is also TUT, normally I don't make a sound while lifting, but today I made grunting and whimpering noises.

I have an idea to spice things up: TUT + Rest Pause TUT + drop set TUT with TUT rest pause set. Hehehe, will be a killer!
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By spice things up you mean putting ghost pepper hot sauce all over it lol
 
Demgainz said:
Nice workout. I love training chest and back together, Arnold style.

Seriously don't beat your self up so bad with not being too happy with the results. The transformation speaks for it self. You look great. I know we all have to be hard on ourselves and somewhat self critical to impose changes and commit to bettering ourselves. However, take the time to reflect on the fruits of your labor.
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Thank you buddy, will try to enjoy it more.
This reminds me, I have a nice bottle of wine in the fridge and almost a whole cake from my daughters birthday....
Just kidding!!!
LOL
 
hairygrandpa said:
Thank you buddy, will try to enjoy it more.
This reminds me, I have a nice bottle of wine in the fridge and almost a whole cake from my daughters birthday....
Just kidding!!!
LOL
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I agree that you need to notice the improvements you made, but I also think that it's ok to not be satisfied, as long as it keeps you hungry and wanting to reach for more.
Or hungry for that cake with a glass of wine. That will do too!.
 
UncleSarm said:
I agree that you need to notice the improvements you made, but I also think that it's ok to not be satisfied, as long as it keeps you hungry and wanting to reach for more.
Or hungry for that cake with a glass of wine. That will do too!.
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Cake and wine is still in the fridge.
Since yesterday I'm on Ephedra and DMAA, didn't slept and feel like on meth (imagining how it must feel, never tried meth).
Abs, here I come or- heart attack, here I come, whatever comes first!
 
Thats how I feel on Ephedra + DMAA right now:


[video=youtube;tU6nzQ-WxL8]https://www.youtube.com/watch?v=tU6nzQ-WxL8[/video]
 
Shoulder

Incline bench DB reverse flies 2x22lbs + rest pause set/super set: DB lateral rises 2x27.5 lbs + rest pause set
RF 10, RP 6 flat
LR 10, RP 5
RF 10, RP 5 one notch up
LR 8, RP 4
RF 8, RP 5 one notch up
LR 8, RP 5

Bradford press olymp. BB + rest pause set
50 RP 18
40 RP 14
34 RP 12

DB shrugs + rest pause set 2x88 lbs
38 RP 18
31 RP 14
33 RP 15
27 RP 12
22 RP 10

Shoulder press machine + drop set
130lbs x 8 drop 100lbs x 6
130lbs x 5 drop 100lbs x 5
100lbs x 10 rest pause x 6

bicycle 10 min at 140 heart rate
 
Woke up today with a sore throat, runny nose and a bit of a cough.
Two of my employees- and my daughter already got the cold, now it's my turn.

Skipped gym today.
Got in the hot tub with epsom salts and essential oils, popped some elderberry pills, got to bed and grabbed my kindle.
Hopefully I'm as good as new tomorrow for a double training session.
 
Rest up man.
 
Off until Monday.
Runny nose, head about to explode, cough.

Snot would fly all over the weights if I go.

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hairygrandpa said:
Woke up today with a sore throat, runny nose and a bit of a cough.
Two of my employees- and my daughter already got the cold, now it's my turn.

Skipped gym today.
Got in the hot tub with epsom salts and essential oils, popped some elderberry pills, got to bed and grabbed my kindle.
Hopefully I'm as good as new tomorrow for a double training session.
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You should stop kissing the employees. I know it's a latin thing, but ...
 
Last week I only got two gym days before catching the cold.
While sick I loaded on carbs and slept at least 13 hours a day.
Now, cold is gone and aggression went through the roof.

Dips BW -superset- biceps cable curls 2x40 lbs
Dips 20/curls 12
Dips 17/curls 12
Dips 16/curls 11
Dips 14/curls 10

Chin ups BW -superset- push ups w. handles + elev. legs kissing floor
Chin 8/ push 22
Chin 7/ push 18
Chin 7/ push 16

Standing overhead triceps extensions z-bar 65lbs -superset- Lying DB Triceps Extension one arm 25 lbs
z-bar 14/lying 8
z-bar 12/lying 6
z-bar 12/lying 6
z-bar 9/lying 5

Triceps push down machine seated 220 lbs
14/12/12/10

Biceps curl machine 150 lbs
8/7/6/6

10 minutes rowing machine

Triceps push down bar cable 65lbs
7/8/5

On my way out:
14 Dips/6 Chin ups
 
hairygrandpa said:
Last week I only got two gym days before catching the cold.
While sick I loaded on carbs and slept at least 13 hours a day.
Now, cold is gone and aggression went through the roof.

Dips BW -superset- biceps cable curls 2x40 lbs
Dips 20/curls 12
Dips 17/curls 12
Dips 16/curls 11
Dips 14/curls 10

Chin ups BW -superset- push ups w. handles + elev. legs kissing floor
Chin 8/ push 22
Chin 7/ push 18
Chin 7/ push 16

Standing overhead triceps extensions z-bar 65lbs -superset- Lying DB Triceps Extension one arm 25 lbs
z-bar 14/lying 8
z-bar 12/lying 6
z-bar 12/lying 6
z-bar 9/lying 5

Triceps push down machine seated 220 lbs
14/12/12/10

Biceps curl machine 150 lbs
8/7/6/6

10 minutes rowing machine

Triceps push down bar cable 65lbs
7/8/5

On my way out:
14 Dips/6 Chin ups
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**** you went hard with all those supersets and after a cold, try doing seated incline curls. Its hard af doing them without and jerking but they feel great!
 
hairygrandpa said:
Last week I only got two gym days before catching the cold.
While sick I loaded on carbs and slept at least 13 hours a day.
Now, cold is gone and aggression went through the roof.

Dips BW -superset- biceps cable curls 2x40 lbs
Dips 20/curls 12
Dips 17/curls 12
Dips 16/curls 11
Dips 14/curls 10

Chin ups BW -superset- push ups w. handles + elev. legs kissing floor
Chin 8/ push 22
Chin 7/ push 18
Chin 7/ push 16

Standing overhead triceps extensions z-bar 65lbs -superset- Lying DB Triceps Extension one arm 25 lbs
z-bar 14/lying 8
z-bar 12/lying 6
z-bar 12/lying 6
z-bar 9/lying 5

Triceps push down machine seated 220 lbs
14/12/12/10

Biceps curl machine 150 lbs
8/7/6/6

10 minutes rowing machine

Triceps push down bar cable 65lbs
7/8/5

On my way out:
14 Dips/6 Chin ups
Click to expand...

Nice workout.
 
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