Sherman's Journal.....Old man tryin' to get back... - ABCbodybuilding

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  #1  
Old 02-04-2004, 09:48 PM
Shrmtank Shrmtank is offline
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Default Sherman\'s Journal.....Old man tryin\' to get back...

Hey all...I've been checkin' this board out for a long time...I've finally decided to take the plunge...[img]/forum/images/graemlins/cool.gif[/img] I'm way outta shape but never to old to get it back...just four years ago I was gettin' ready for a competition...now after
being off with several injuries(L4, L5 herniated disc), left
rotator cuff problem, couple other minor things, I'm workin' on gettin' back at it..I'll be 51 soon and I want to be the best 51 I can be, so here I am...started last night with my first workout...no rhyme or reason, just stuff to get me past the DOMS...I hate the DOMS...once I get past that I'll structure my workout...'til then it's just kinda a mix...I
am doing a split of sorts...

Tuesday
2/3/2004:

Squats
1/12/95 - 1/10/105 - 1/10/115

Standing Leg Curls -- Light rotator cuff work between sets
3/10/30

Incine Curls
3/10/20

Seated Shoulder press
3/10/30

Oblique & Regular Crunches supersetted
2/15 & 2/12

That's it for now...just wait to get sore...Thursday is chest, back, tri's and abs...off Friday, then Saturday and Sunday....I go back to back on weekends 'cause it's when I get the most rest...I'll post my stats later...they're pretty bad... [img]/forum/images/graemlins/blush.gif[/img]
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #2  
Old 02-04-2004, 10:15 PM
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Venom Venom is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Good luck [img]/forum/images/graemlins/smile.gif[/img]
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  #3  
Old 02-04-2004, 10:43 PM
Profly Profly is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

[ QUOTE ]
...no rhyme or reason, just stuff to get me past the DOMS...I hate the DOMS...once I get past that I'll structure my workout...'til then it's just kinda a mix...I
am doing a split of sorts...


[/ QUOTE ]


You gotta LOVE the DOMS!!!! Thats the best part. Personally, If I do not get DOMS the next day or day after, the following week, I am searching and pushing harder.


BTW, good luck, and you will learn lots from the people on this site!


GGG
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Age: 33 (Old enough to know better, still too young to care)
Weight: 192 lbs
Height: 5'10"
BF: ~12%
Arm: 16.5"
Forearm: 14"
Chest: 46"
Waist: 33"
Thigh: 24.25"
Calve: 16"



  #4  
Old 02-05-2004, 11:56 AM
Shrmtank Shrmtank is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

ok here I am for day 2...I got up this morning at 2:30 and after having my coffee, putting my meals together and watchin' a little [img]/forum/images/graemlins/grin.gif[/img] ESPN I decided to start a little cardio...
I used my Lifecycle and just did a short 12 minute HIIT session with 4 sprints...man, am I outta shape...I was suckin wind after those...I also supersetted Crunches and Leg Lifts at the end...I can feel the DOMS starting too...
anyway, the workout looks like this...

Lifecycle ---12min -- 4/30 second sprints/30 sec recovery...

Crunches -- 3/20
Leg Lifts -- 3/15

It isn't a lot, but it's a start and lots of room to grow...
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

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Weight: 220 -- as of 8/23/09
Height: 5'9"
  #5  
Old 02-06-2004, 11:01 PM
Shrmtank Shrmtank is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Unfortunately I worked 12 hours on Thursday and that threw off my schedule, but it just means I'll have 3 days in a row now...oh well, I'll survive...I'm not lifting heavy enough to worry about it just yet...so here's my workout from this afternoon....

Pulldowns 1/20/60 - 1/10/100 - 1/10/110 - 1/8/120
Incline Bench Rows 3/12/35
Incline Bench Press 1/15/115 - 1/12/135 - 1/10/145 - 1/8/155
Flys 3/12/20
Tricep Pushdowns 1/12/60 - 1/10/70 - 1/8/75

I use the Bench Rows 'cause of the herniated L4 & 5...it's like an isolation move for the lats...I also got cardio in when I got up at 3:30am this morning...I'm just takin' this all pretty slow right now...get myself through the DOMS... [img]/forum/images/graemlins/grin.gif[/img]
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #6  
Old 02-08-2004, 08:54 AM
Shrmtank Shrmtank is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

the weekend worked well for me to get back on track...I'm able to get extra rest even if I do a few things around the house...I'm always able to veg for a few hours...here's what my Saturday workout looked like...

7:30am

Walked 5 miles very hilly pathway -- 15min each mile

2:30pm - 3:30pm
Workout

Leg Extensions 2/12/50
Squats 1/15/115 - 1/10/155 - 1/8/165
Stiff Legged Deadlifts 3/10/35
Standing Leg Curls 2/10/35

Incline Bicep Curls 3/8/30
Rotator Cuff Exercises 3/8/5
Seated Shoulder Press 3/10/30

I'll do Back, Chest and Tri's later after I walk again this morning...probably early afternoon again...I'll rest tomorrow except for my Lifecycle work when I get up...I'll try to lift on Tuesday, Thursday, Saturday and Sunday...I want to try to only lift two days in a row............oh yeah, the DOMS are steadily kickin' in...[img]/forum/images/graemlins/crazy.gif[/img]...but I know the worse it feels means the sooner I'm gonna be over that part... [img]/forum/images/graemlins/laugh.gif[/img]...just feel that glorious pump... [img]/forum/images/graemlins/grin.gif[/img]...soon....very soon...LOL
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

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Weight: 220 -- as of 8/23/09
Height: 5'9"
  #7  
Old 02-08-2004, 09:00 AM
Tuf Tuf is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Nice journal, Sherman, and...
[ QUOTE ]
I'm way outta shape but never to old to get it back

[/ QUOTE ]
I think that is a fantastic attitude! [img]/forum/images/graemlins/cool.gif[/img]

Good luck accomplishing your goals! [img]/forum/images/graemlins/smile.gif[/img]
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  #8  
Old 02-10-2004, 10:11 AM
Shrmtank Shrmtank is offline
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Join Date: Jul 2002
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Hey thanks Tuf...I have some experience at this with my body and seeing others...I've also had some book learning on this... [img]/forum/images/graemlins/laugh.gif[/img]...I was working on an exercise science degree, but had to put it on hold to pay for my kids tuition
...first my son, now my oldest daughter and I'm sure my youngest daugter too...but hey, that's what I'm suppose to do as Dad.. [img]/forum/images/graemlins/wink.gif[/img]..and I love the position... [img]/forum/images/graemlins/grin.gif[/img]...anyway,
here's my workout for the past couple days...I haven't had a chance to post 'em...

Sunday - 7:30am
2/8/04

5 mile walk ... again the hilly area...I picked up the pace and got
the time down by a couple minutes...

Monday - 4:45pm
2/9/04

Pulldowns 1/20/65 - 1/10/105 - 1/10/115 - 1/10/120
Dumbbell Pullovers 3/10/45
Incline Bench Rows(Db) 3/10/40

Incline Bench Press(Db) 1/10/40 - 1/10/45 - 1/10/50
Bench Press 1/10/155 - 1/8/175 - 1/8/185

Lying Tricep Extensions 1/12/60 - 1/10/70 - 1/8/70
Tricep Pushdowns 1/10/65 - 1/8/65 - 1/8/65


Tuesday - 3:25am
2/10/04

Lifecycle 14mins----used level 3 for 5 sprints--level 1 recovery

Oblique Crunches 3/20
Leg Lifts 3/20

There it is...I hope to get another one in this afternoon after work...hopefully I won't have any emergencies here...
[img]/forum/images/graemlins/cool.gif[/img]...see ya all later...
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

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Weight: 220 -- as of 8/23/09
Height: 5'9"
  #9  
Old 02-11-2004, 09:07 AM
Shrmtank Shrmtank is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Well, I have one complete week in....still waiting to be completely over the DOMS...7-10 days...hmmmmmmm...do I get the 10 days 'cause I'm an old guy??!?!!... [img]/forum/images/graemlins/wink.gif[/img]...oh well,
just deal with it for now...I can feel it starting to fade..
[img]/forum/images/graemlins/crazy.gif[/img]...here's what I did last night:

Tuesday - 5:00pm
2/10/04

Leg Extensions 3/10/55
Squats 1/12/135 - 1/10/175 - 1/8/195 - 1/8/205
Stiff-Leg Deadlifts 3/10/40
Standing Leg Curls 3/8/40

Rotator Cuff Exercises 3/8/5 I do 3 moves...names???
Barbell Curls 3/10/65
Seated Shoulder Press 3/10/35

Today is my off day... [img]/forum/images/graemlins/grin.gif[/img]..I should probably switch my cardio to my off days for active rest instead of passive...although passive is surely nice... [img]/forum/images/graemlins/wink.gif[/img]...but oh yeah, [img]/forum/images/graemlins/tongue.gif[/img] passive is why I'm where I am right now... [img]/forum/images/graemlins/grin.gif[/img]...switch!!!...
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Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #10  
Old 02-12-2004, 11:00 PM
Shrmtank Shrmtank is offline
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Join Date: Jul 2002
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Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

I've been checkin' out some of the journals when I get a chance and I'm just blown away by what everyone is doing... [img]/forum/images/graemlins/crazy.gif[/img]
a lot of iron being pumped and diets to bulk and cut... [img]/forum/images/graemlins/wink.gif[/img]...it's all pretty impressive...I hope to add to this and provide some success of my own...here's my workout from late this afternoon...I think I'm makin' a little progress...these first couple weeks are always tough for me...anyway, here it is... [img]/forum/images/graemlins/cool.gif[/img]

2/12/04
4:00pm

Pulldowns 1/20/70 - 1/10/110 - 1/10/120 - 1/8/130
Pullovers(Db) 3/10/50
Incline Bench Rows 3/10/40

Incline Bench Press 1/10/155 - 1/10/175 - 1/8/185 - 1/8/195
Incline Bench Flys 3/10/25

Lying Tricep Extensions 3/10/70
Tricep Cable Pushdowns 1/10/65 - 1/8/70 - 1/7/75
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
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