Sherman's Journal.....Old man tryin' to get back... - Page 3 - ABCbodybuilding

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  #21  
Old 02-23-2004, 10:24 AM
Shrmtank Shrmtank is offline
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Join Date: Jul 2002
Location: Arizona
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Ok, I haven't posted since Friday morning, but I haven't missed my workouts...just been busy before after and all in between...anyway, this is what I've been up to.....

Saturday - 8:00am
2/21/04

Power Walk 4.5 miles hills
Stretching

2:30pm - 4:10
Deadlifts 185x10 - 205x8 - 225x8 - 235x6 - 245x6
Pullups BWx8 - BWx7 - BWx6 - BWx6
T-Bar Rows(ts) 35x12 - 45x10 - 55x8 - 65x6
Incline Bench Rows 40x10 - 45x8 - 45x8

Arnold Press(Db) 35x12 - 40x10 - 45x8 - 50x6
Shoulder Press(Db) 45x10 - 55x8 - 60x6
Lateral Raise(cable) 24x10 - 29x8 - 29x7
Shrugs 66x12 - 65x12 - 70x12



Sunday - 8:30am
2/22/04

Power Walk 6 miles hills
Stretching


2:30pm - 3:50pm

Bench Press 145x10 - 195x8 - 215x6 - 225x6 - 185x10
Incline Bench Press 165x10 - 185x8 - 195x7 - 205x6
Cable Flys(st) 41x10,36x5 - 48x10,41x5 - 48x6,41x3
Decline Flys 30x10 - 35x10 - 35x8

Tricep Pushdown 60x12 - 65x10 - 72x8 - 77x8
Tricep Cable Ext(st) 96x12,72x6 - 120x10,96x5 - 125x10,101x5
Reverse Tricep Pushdown(singles) 36x12 - 41x8 - 48x8


I'm pretty sore for now...my lats are just sucky weak right now...I'm hoping the soreness will be gone by the end of the week...I hate this part... [img]/forum/images/graemlins/mad.gif[/img]...I hear some of you like it.. [img]/forum/images/graemlins/confused.gif[/img]..not me!!!...what I love is that pumped feeling after you completely anihilate a muscle group... [img]/forum/images/graemlins/cool.gif[/img]...that
tightness right when you're done.... [img]/forum/images/graemlins/grin.gif[/img]....yeah!!!....
that's for me....anyway, I gotta get to work...
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #22  
Old 02-23-2004, 10:43 AM
schless schless is offline
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Super-Heavyweight
 
Join Date: Aug 2002
Posts: 3,497
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Hey Sherman! I keep seeing you over in FP's journal and just now realized you have your own. I, too, am part of the over-20 set (46 myself) - it's nice to have another "senior" on the board! LOL! [img]/forum/images/graemlins/grin.gif[/img]

Glad to see you're back in the gym after a bit of time off. I'm sure you'll be where you want to be in no time. You've done it before, you know what it takes to get there, and that's a good chunk of the battle.

Oh, and I can relate to money being sucked out of the wallet by college. We are midway through 8 yrs of two at a time. Our first two graduate in May, and the second two start in August. We're definitely a little college-poor around our house! But like you said, parenting is a great job and I wouldn't have it any other way.

I look forward to watching your progress! [img]/forum/images/graemlins/smile.gif[/img]
  #23  
Old 02-24-2004, 01:48 PM
Shrmtank Shrmtank is offline
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Middleweight
 
Join Date: Jul 2002
Location: Arizona
Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Well, yesterday was a total rest day...lotta personal stuff and work made for a very stressful Sunday night and all day Monday...my eating wasn't the greatest either...I missed meals both days...I only got 4 in...I did get cardio in this morning before work and I'll lift after I get off...oh yeah my last meal last night was pizza...neither my wife or myself cooked anything...just wasn't up to it...anyway, I won't let one bad meal stop me...so here's what it all looks like..... [img]/forum/images/graemlins/smile.gif[/img]

Monday
02/23/04
MEAL #1
Protein Drink:
3 Scoops Muscle Provider 12 oz water
1/3 cup oat meal
4 Tbs heavy whipping cream
1 Superpak vitamin
4 Ultra 40 liver caps
4 Mass Aminos

MEAL #2
5 oz 93% lean ground beef
1.5 cup Green beans
4 Ultra 40 liver caps
4 Mass Aminos

MEAL #3
8 oz Chicken (before cooking)
6 oz sweet potato
1 cup vegetables
4 Ultra 40 liver caps
4 Mass Aminos

MEAL #3
4 slices Pizza
no supps


Tuesday - 3:15am
2/24/04

Lifecycle 15mins -- levels 1,2,3 -- 7 sprints

Oblique Crunches 3/25
Leg Lifts 3/25


MEAL #1
Protein Drink:
3 Scoops Muscle Provider 12 oz water
1/3 cup oat meal
4 Tbs heavy whipping cream
1 Superpak vitamin
4 Ultra 40 liver caps
4 Mass Aminos

MEAL #2
5 oz 93% lean ground beef
1 cup Green beans
1/2 cup rice
4 Ultra 40 liver caps
4 Mass Aminos
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #24  
Old 02-25-2004, 11:41 AM
Shrmtank Shrmtank is offline
Shrmtank should change his/her status!
Middleweight
 
Join Date: Jul 2002
Location: Arizona
Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Yesterday my workout got postponed...I forgot my daughter had an orthodontist appointment late afternoon...by the time we got home it was time to get dinner ready...my turn to cook this week...I usually get all the meat for the week cooked on Sundays, but stuff happens and did...anyway hopefully nothing will get in the way today... [img]/forum/images/graemlins/wink.gif[/img] ...I took some pics yesterday so I'd have a record of my starting point...YUCK!!!!...man I'm worse than I realized.. [img]/forum/images/graemlins/frown.gif[/img]..I mean the mirror is one thing but pics, wow.. [img]/forum/images/graemlins/crazy.gif[/img]..I have major work ahead of me, but I can get this done...
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #25  
Old 02-25-2004, 11:50 AM
Fireproof Fireproof is offline
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

LOL - I know what you mean about pics. They can be more cruel than the mirror sometimes! [img]/forum/images/graemlins/wink.gif[/img] But it's great to mark your starting point. I still look back to my 'before pics' that were taken in 2001 and whoa, I was fat and dumpy. [img]/forum/images/graemlins/laugh.gif[/img] Keeps me motivated to stay in shape now!!!

Good job on the comeback!! Looking solid!
  #26  
Old 02-25-2004, 11:56 AM
Shrmtank Shrmtank is offline
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Join Date: Jul 2002
Location: Arizona
Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

[ QUOTE ]

Good job on the comeback!! Looking solid!

[/ QUOTE ]

Thanks FP...I know I just need to be consistent with everything I'm doing and I'll get there...also thanks for posting your pics.. [img]/forum/images/graemlins/wink.gif[/img]..they definitly give motivation...
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #27  
Old 02-25-2004, 12:24 PM
W8lifter2 W8lifter2 is offline
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Join Date: Dec 2002
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Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

You're not kidding about the pics. I had some taken Oct 2002 and recently, and there has been a major change in my physique. But I can also tell I've slacked off somewhat since then, and it is showing. But your's, FP's, and many other journals keep me going when I don't feel like it.
  #28  
Old 02-25-2004, 12:47 PM
Shrmtank Shrmtank is offline
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Middleweight
 
Join Date: Jul 2002
Location: Arizona
Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

W8lifter2 thanks...it's nice to know that even though I'm just gettin' back to this, I still can provide a little motivation for someone...it helps me stay on track... [img]/forum/images/graemlins/wink.gif[/img] ...
it makes me accountable not only to myself but to others and sometimes that can be huge...so thanks to everyone here.... [img]/forum/images/graemlins/grin.gif[/img] ...it's also helping me to start some other good habits...I have several journals full of workouts since '93 but nothing on my diet...I'm starting to keep a journal now and I know this could huge in my work to get back to where I want to be...
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

Age: 56
Weight: 220 -- as of 8/23/09
Height: 5'9"
  #29  
Old 02-25-2004, 01:16 PM
schless schless is offline
schless should change his/her status!
Super-Heavyweight
 
Join Date: Aug 2002
Posts: 3,497
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

[ QUOTE ]
But it's great to mark your starting point. I still look back to my 'before pics' that were taken in 2001 and whoa, I was fat and dumpy.

[/ QUOTE ]

This is soooo true. I really wish I'd done this at the very beginning of this journey a few years ago. My first real set of critique pics were the ones I posted during my bulk. That gives me some kind of a gauge, but it's not the same. So good for you, Sherman, for taking them now.

[ QUOTE ]
I'm starting to keep a journal now and I know this could huge in my work to get back to where I want to be...

[/ QUOTE ]

My journal has been such a great tool and motivator for me. First, it's just great to throw it all out there for critique. In addition to props, I get lots of good feedback about what might need tweaking, so that's very helpful. Plus, knowing that people are reading it keeps me accountable, which is huge for me. So I hope you stick with the journaling here. Not just for yourself, but for people like me who like to learn from those actually in the world of competitve bodybuilding! [img]/forum/images/graemlins/smile.gif[/img]
  #30  
Old 02-27-2004, 12:01 PM
Shrmtank Shrmtank is offline
Shrmtank should change his/her status!
Middleweight
 
Join Date: Jul 2002
Location: Arizona
Posts: 516
Default Re: Sherman\'s Journal.....Old man tryin\' to get back...

Well, a lot of stuff going on and couldn't get here yesterday...I got in a partial workout on Wednesday evening
and was finishing it off Thursday morning after cardio when I tweaked my middle back while picking up a lousy 60 pounds to do curls...I stopped immediately hoping if I just sat for
a couple minutes I could allow it to correct itself...no such luck...it isn't bad, but I have a strained muscle and I need to lay off lifting for a couple days...this morning I did get some cardio and abs in...using hanging kneeups felt good hanging from the pullup bar on my cage...here are my workout and cardio...

Wednesday - 5:00pm
2/25/04

Front Squat 115x12 - 135x10 - 145x10 - 155x8 - 165x6
Lunges(Db) 45x15 - 45x12 - 45x10 - 45x8
Leg Extensions(single leg) 40x10 - 45x10 - 50x8
Leg Curls 35x10,30x5 - 40x8,35x4 - 45x6,40x6

Lunges and Leg extensions were superset...

Thursday - 3:25am
2/26/04

Lifecycle 15mins -- levels 1,2,4 -- 7 sprints(level 4) -- 30 sec recovery(level 2)

Standing Calf Raises(single leg)(Db) 25x15,15x10 - 30x15,20x10 - 35x15,25x10


Friday - 3:40am
2/27/04

Lifecycle 15mins -- levels 1,2,4 -- 7 sprints @ level 4

Hanging Kneeups 3/20
Raised Leg Crunches 3/25
__________________
Train SMART & CONSISTENT!!! Think BIG & LEAN!!!

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