View Full Version : Who's working out?
Snarkie
01-24-2017, 05:26 PM
Since I got a new girlfriend, I decided it was time to get back in shape. Not that round isn't a shape mind you, just not the shape I want to be in, so I eliminated all alcohol from my system and started taking natural T-boosters and working out. Started with the basics, but today I laid out a more detailed and inclusive weekly schedule.
Any ideas or suggestions? I think I've laid it out with enough rest and overlap, but I'm certainly open to any ideas or suggestions anyone has. Starting out light and increasing as needed, so as to not strain or overdo anything. I remember when I was curling 50# with each hand at the age of 14, but coming up on 50 now, LOL, so I have to take it a bit more conservatively.
Here's the sched:
Friday:
Arms:
Forearms and triceps: 3 sets of hammer curls; 25, 25, 25 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Forearms: 3 sets of reverse wrist curls; 10, 10, 10 @ 15#
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
Saturday:
Bench:
Pecs and triceps: 3 sets of bench presses; 15, 15, 15
Quads: 3 sets of squats; 10, 10, 10 @ 45#
Leg extensions: 3 sets; 15, 15, 15, @ 50#
Triceps and lower back: 3 sets of stiff-arm swing back; 10, 10, 10 @ 15#
Biceps: 3 sets of curls; 15, 15, 15 @20#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
Sunday:
Back:
Forearms and triceps: 3 sets of hammer curls; 25, 25, 25 @ 15#
Forearms: 3 sets of wrist curls; 25, 25, 25 @ 15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lower back and shoulders: 3 sets of front waist to head; 10, 10, 10 @ 15#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
Monday:
Torso:
Biceps: 3 sets of curls; 15, 15, 15 @20#
Sides: 3 sets of standing jacks; 10, 10, 10 @ 15#
Sides: 3 sets of side bends; 15, 15, 15 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Quads: 3 sets of squats; 10, 10, 10 @ 45#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
Tuesday:
Forearms and triceps:
3 sets of hammer curls; 25, 25, 25 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Pecs and triceps: 3 sets of bench presses; 15, 15, 15
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
Holy cow, you're ambitious; that new GF must be really hot! ;)
I was supposed to be "working out" for the past 2 weeks then onto cycling and such but instead played nurse to my kinda new squeeze. To got medical help beyond the ER, I put him on a bus back to WV on Monday.
However, on Sunday I did weed his citrus/bananas/herbs/bushes filling a garbage can and offloading into cans/spreading a yard of free hardwood mulch from the dump. He needs another 4 for my "dream" of fixing his place plus landscape timbers. (I've been picking up OP's trash fence posts "too short for hanging a fence" which are FREE and satisfactory after a quick cut or 2; he thinks he needs to buy new. Fine. I like keeping stuff out of the dump as does he but his house is on a corner lot on display and mine is in the "country" so who cares what I use?)
Long way of saying, I am really out of shape; I'm bruised, scratched up and hurting after my brief workout. During my 2 year stint as a landscaper I climbed trees (fell out of a few), laughed at poison ivy trying to take over, walked 10+ miles a day on a business schedule which any reasonable person would think required 1 hour of effort but had to be completed in 15 minutes, toiled 8+ hours straight (with a required lunch break or I wasn't paid for those wasted 30 minutes), packed the back of my Ranger without power steering (I mean PACKED) that I drove at least 30 miles dally then unloaded at the shop solo. I ended up with biceps that would make Arnold stand up and take notice. Lord, after the initial seasonal "break in", I felt great though I both loved and hated the "pace".
But 5 years later I put in 4 hours piddling in someone's yard and I'm hurting. Badly. Darn. I'm getting my bicycle out by Sunday and plan to pedal a couple of miles miles daily plus again start tackling my jungle but perhaps I need to reread your plans, step them down a bit for this old biddy and add some more "stuff" to my regime. (Didn't help that I quit smoking 2 years ago--I swear I didn't eat more but I've become awfully pudgy which is not good in FL where it's bikini season year round and there's a nude beach just a few miles from my house. I've visited the beach 2x in 2 years--not Section 13 but the "lesser" ones where fabric is required. ;) Yes, 1 time I wore the requisite tiny bathing suit but I pity anyone who saw me--fortunately the beach was virtually deserted.)
I do not work out and it's working out great for me!!! Lol!
Start by eating healthy home-made food. Cut fat, alco
hol, sweets and snacks and, if possible, gluten. Lemon water is great. Eat at regular hours.
If you do that, you won't need to train much.
I find your routine a bit heavy for starters... Start 2 times a weeks for a month and then, if you're able to, 3 times a week. Never consecutive days. You need to relax between training sessions. Do not overdo it. We're not 20 anymore. And listen to your body!!!
Anyways, you need to keep some energy for the lady! Lol!
Snarkie
01-24-2017, 07:26 PM
Holy cow, you're ambitious; that new GF must be really hot! ;)She's 10 years younger than me, but she looks a lot younger. I thought she was 14 when I first met her, but she was 18 (and NO, we were NOT dating then, LOL). Her parents have been clients of mine for 20 years. Doesn't really matter though; if I have a GF, I want to look good for her, so it's back to sobriety and intense exercise for me. :weightliftingnaner:
I swear I didn't eat more but I've become awfully pudgy which is not good in FL where it's bikini season year round and there's a nude beach just a few miles from my house. I've visited the beach 2x in 2 years--not Section 13 but the "lesser" ones where fabric is required. ;) Yes, 1 time I wore the requisite tiny bathing suit but I pity anyone who saw me--fortunately the beach was virtually deserted.)Last time I went to Black's Beach in La Jolla, CA while visiting a GF in Oceanside, I neglected to use sunscreen. It was also on the same afternoon I was flying back to Charlotte in the evening, and I sunburned places that had never been sunburned before. I had to sit on some of those places for 5 hours all the way home. :2709: I never made that mistake again! :ha:
Snarkie
01-24-2017, 07:34 PM
I find your routine a bit heavy for starters... Start 2 times a weeks for a month and then, if you're able to, 3 times a week. Never consecutive days. You need to relax between training sessions. Do not overdo it. We're not 20 anymore. And listen to your body!!!It's not as heavy as it looks, LOL. I've already started the hammer curls, butterflies and pulls a week ago, so those muscles are getting used to it, and I tested everything else for weight and reps before I added to the list, to make sure it wasn't too much.
I know about consecutive days, so that's why I don't have the same reps two days in a row. I was initially thinking about splitting it all in half on an every-other-week schedule, so I can always fall back on it if it's too much.
Thanks for the feedback, BTW. Other than the intensity, do the combinations look right (if I were hypothetically doing it every other day)?
I rarely use sunscreen; I employ umbrellas and run a lot when exposed to the sun. I've sunbathed in the all together many times in my life--privately. I do have to be careful in my very private backyard because I live near a small airport where people with "swings or wings" glide overhead on weekends.Thus I time my nude runs to the compost bin or naked jaunts to tidy something in the jungle to be quite brief during non working but daylight hours. I'd rather not become a target for hobbyist voyeurs. Heck their surviving relatives might try to sue this fluffy old bat for their loved ones heart attacks.
I'm the wrong person to ask about your routine; I plan very little now and never have. But someone will reply I'm sure.
You know, when I trained, it was to get volume fast. It was all about overdoing it. I did double of everything I was able to do. Ex: instead of doing sets of 8 or 12, I did 24. And I doubled the weight too. Doing 6 sets intead of 3... You get it. And no breaks. 30 minutes a day but at a very fast pace. Got big fast. I was 25 though... Wouldn't do this at my age. What do you want? Volume, cut or just to get more endurance and feeling better?
Snarkie
01-24-2017, 08:07 PM
Definition and endurance for now. That's why I'm going with lighter weights and higher reps. I still have a lot of the bulk I got as a kid, when I was power lifting, so once I lose the belly fat the tone will be on top of that base.
What do you want? Volume, cut or just to get more endurance and feeling better? I vote for that one. I'd get banned for being more explicit but endurance is high on most XXer's list. Safe to say? I hope.
Snarkie
01-24-2017, 08:23 PM
I vont to look like zis:
http://www.bananas.org/gallery/watermark.php?file=61149 (http://www.bananas.org/gallery/showphoto.php?photo=61016&ppuser=19953)
You've got the basics right then. I would sacrifice 2-3 trainings a week for this; and keep an open mind...:
yoga. I have hours of dvd's of yoga from the best of all of India. It will get your body working the right way. Trust me on this. And it's free! It has nothing to do with the yoga you find in the US.
Don't forget about eating habits. No processed foods! I'd skip the dairy too...
And yes, endurance is the way to go!!!
Snarkie
01-24-2017, 08:41 PM
No yoga for me! I may devote fifteen minutes at a time to a combination of martial arts and Tai Chi forms though...
Sorry but your goal doesn't do a thing for me. Maybe I'm weird. Okay, I am weird but, as someone who builds muscle and bulk far too easily, I much prefer a slim man with lizard strength. What's that? My younger sister said my late father and I had/have such. "You both appear helplessly weak but, when the time for action comes, you jump in quickly and handle what needs to be done with deft, prowess and astonishing strength." BTW, she used to raise iguanas; apparently they laze around basking in the warmth until food or something else catches their eye and then they pounce dramatically, catch their prey/obtain their goal and then go back to being--lizards.
Snarkie
01-24-2017, 09:48 PM
I have small bones in a medium frame, so when I get ripped, it looks good. :woohoonaner:
I have small bones in a medium frame, so when I get ripped, it looks good. :woohoonaner:
Hey, as long as the GF is happy....:ha:
cincinnana
01-26-2017, 07:21 AM
I vont to look like zis:
http://www.bananas.org/gallery/watermark.php?file=61149 (http://www.bananas.org/gallery/showphoto.php?photo=61016&ppuser=19953)
I certainly would not want to make you hangry.
JBijl
01-26-2017, 12:22 PM
THE DOUGONATOR:rollerbananadone::2723:
http://www.bananas.org/gallery/watermark.php?file=61149 (http://www.bananas.org/gallery/showphoto.php?photo=61016&ppuser=19953)
Snarkie
01-26-2017, 12:45 PM
I certainly would not want to make you hangry.Now you know where my cat gets it from. :ha:
cincinnana
01-26-2017, 09:27 PM
Now you know where my cat gets it from. :ha:
I started rowing..........I will post a pic...
Doug you rock............:woohoonaner:
HMelendez
01-27-2017, 11:28 AM
Now you know where my cat gets it from. :ha:
Uhhhh!-ohhhhh!...
Now we have The Terminator (DOUGONATOR) from the cat squad!....
That makes you the Big Cat!....
MEOWWWW!......PURRRR!.....
LMAO!.....
just joking Doug!.....
Congrats for your new GF and for start working out again!....
Snarkie
01-27-2017, 02:38 PM
The Snarkinator, LOL! :2723:
Just finished my first day on the schedule (Friday), and it was exactly one hour. Followed by a Quest protein shake for the recovering muscles. Solar plexus feels like I took a direct hit from a cannonball, but everything else is just pumped. Stomach was always my weak point. Maybe this will toughen it up while ripping it, too.
Snarkie
01-27-2017, 02:40 PM
Now we have The Terminator (DOUGONATOR) from the cat squad!...Every time I see The Dougonator, it reminds me of a Wendy's burger... :ha:
"I'll have a Dougonator with cheese," LOL.
Normal it hurts... ab's were nowhere to be seen in the last decade, doughboy! Lol! Just kidding! My 8-pack is hidden away too!
Snarkie
01-27-2017, 04:09 PM
Normal it hurts... ab's were nowhere to be seen in the last decade, doughboy! Lol! Just kidding! My 8-pack is hidden away too!So you think that's funny, eh? When I took the physical for the US Secret Service back in 1990, the nurse tried to determine my body fat index. She couldn't find anything to pinch with the calipers, so she called the doctor. He came in and said there were a couple places that he could try to find some for some semblance of a reading. He told me as near as he could calculate, my body fat was 4.5%. I don't even want to know what it is now!
I was 200 pounds, no fat. It turned to 200 pounds, fat. Dropped to 170 pounds just by eating better and changing my habits. Oh yes, and a couple of fasts... but you have to be careful with that. It's good that you want to lose a few pounds and get in shape but do not obsess about it. It takes time. And you're not too bad for your age!
Snarkie
01-27-2017, 06:07 PM
Well, I was 130# back then, LOL. Don't obsess? Are you seriously suggesting that an actor would obsess over his looks?! :eek:
:nanaruns:
No! Of couse not! But, you know, for a few dollars, they can suck the fat out of you... A couple of butt and pecs implants, a few shot of botox... You'd be like 20 again!!! Lol! Just kidding! The important part is feeling good about yourself. And if you feel good about yourself, others will feel good about you too. Nobody's perfect and those little imperfections make our charm.
Now, I know you're going to say that it's easy for me to say because I'm so beautiful...
Lol!
Snarkie
01-27-2017, 06:46 PM
Nah, I'd rather be all natural. :nanadrink:
If there's one thing I cannot stand, it's implants!!!
That's the way to go! So, how is it with the new girl?
Snarkie
01-27-2017, 07:08 PM
Slow but sure. She's a little sheltered and old-fashioned. I've known her for about twenty years, so I'm not too concerned about it taking a while, LOL.
I don't even want to know what it is now!Who does? Sadly, I have a clue about my numbers. Being fluffy is not fun.
Snarkie
01-28-2017, 07:18 AM
Being fluffy is not fun.Gabriel Inglesias thinks it is! :ha:
Gabriel Inglesias thinks it is! :ha:Well, ick, just ick. Mr. Geo Metro is 5'9" and weighs 144; he's built like my father and also possesses lizard strength. ;) He doesn't mind the extra "I quit smoking 20 lbs" I'm hoarding but I sure miss being at "fighting weight". Doesn't help that he cooks for me--not fattening food--but I normally do 1 meal a day not 3. (He eats 1/4 of a heavily frosted chocolate layer cake with whipped topping every night after dinner and gains not an ounce. Grrrrr! I have to watch!) Fortunately he's here for 2 to 4 weeks then in WV for the same duration. I've managed to lose 7 lbs since September though I bounce a few up or down depending on whether the chef is in town.
Snarkie
01-28-2017, 12:50 PM
I remember being able to eat like that...
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