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  1. #1
    Senior Member gregger's Avatar
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    Greg's Log (Take that Young People!)

    I'm going to offer my own routine and daily activity here!
    I am 52yrs old and proving everyday that age doesn't matter!
    I have high blood pressure (controlled) and am a Type II.

    No Excuses!!

    I am currently on a 4-day/wk lifting routine + extra cardio now (cutting)...
    Being I am a Type II and off my meds, my diet will be different than most but I'll offer that up as well.

    Today Friday May 24th is "Day 4" - High Rep Lower Body
    Here's the log from this AM:

    Exercise Name1 RMLifting LogsEdit | Delete
    Leg Extensions
    Set 1 : 100x20
    Set 2 : 100x20
    Set 3 : 100x20
    Set 4 : 100x20
    Set 5 : 100x20
    |
    Seated Leg Curl
    Set 1 : 70x20
    Set 2 : 70x20
    Set 3 : 55x20
    Set 4 : 55x20
    Set 5 : 55x20
    |
    Narrow Leg Press
    Set 1 : 140x15
    Set 2 : 140x15
    Set 3 : 140x15
    |
    Dumbbell Rear Lunge
    Set 1 : 20x10
    Set 2 : 20x10
    Set 3 : 20x10
    |
    Bodyweight Standing Calf Raise (BW = 181)
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    Set 4 : 20 Laps/Reps
    Set 5 : 20 Laps/Reps

  2. #2
    Senior Member gregger's Avatar
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    Current routine:

    Day 1 = Heavy Upper Body
    Day 2 = Light Lower Body
    Day 3 = Light Upper Body
    Day 4 = Heavy Lower Body

    Note: I switched it up this week due to schedule... Also, I'm having a "prep guy" looking at my form/function to assess my program going forward, so I modified the routine this week to accommodate that as well.

  3. #3
    Senior Member gregger's Avatar
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    Some background info...

    Me in 2009 on vacation... And me in 2011 at a Bodybuilding comp (40+ and 50+ divisions!)

    Click image for larger version. 

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  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by gregger View Post
    Some background info...

    Me in 2009 on vacation... And me in 2011 at a Bodybuilding comp (40+ and 50+ divisions!)

    Click image for larger version. 

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    Slight change there! Nice work.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  5. #5
    Senior Member gregger's Avatar
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    Session #2 for this Friday...

    Running... (intervals)
    Calorie : 767 CAL
    Distance: 3.68 mile
    Duration : 00:58:00

    So, between the weight training and the run, I've burned some serious calories today!
    375 + 767

  6. #6
    Senior Member gregger's Avatar
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    Leg work...

    Squat machine
    One Leg Presses
    Leg Extensions
    Lying Leg Curls super setted with fitness ball leg curls
    Smith Mach Standing Calf Raises

    Pretty sweet session... felt like a beasty today!

    60min... 825cals burned...

  7. #7
    Senior Member gregger's Avatar
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    Lunch session... only walking (Heavy legs earlier!)...

    60min... 700cals burned (40% from Fat)

  8. #8
    Senior Member gregger's Avatar
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    Here's what my nutrition looks like...

    I don't track calories per se rather I track macros but I will be happy to talk in calories intake.
    Right now I'm on a cutting diet. My caloric goal is 1820 per day... Broken down like so:

    If you go by calorie intake I am on 1820 total per day... when I'm on maintenance it's 2400-2600 (roughly)... when I'm gaining it's 3000-3400...

    Here is the macro breakdown of my current cutting program:
    Protien = 95g (380cals)
    Carbs = 225g (900cals)
    Fat = 60g (540cals)

    Yes, 95g protein... it's a long story and strongly urged by my Doctor...
    My 225g Carbs are further broken down over 6 meals:
    60/15/60/15/60/15 = 225...
    I was "allowed" to go to 225g because of the reduction in my protein intake.

    Ive also done plenty of carb cycling before so if you're interested in that I can put that up here too...

  9. #9
    Senior Member gregger's Avatar
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    I felt the need to smash my shoulders today!

    Standing Military Press
    Front Plate Raises (45lb)
    DB Lat Raises (6 sets tot; incl 3 drop sets)
    DB Bent Over Delt Raises
    Seated Low Pulley Row to Neck
    BB Upright Row
    super set with DB One Arm Up Right Rows

    I love working shoulders!
    It's one of my favorite sessions

    About 45min all told... 515cals burned according to the HR belt
    Last edited by gregger; 05-29-2013 at 02:38 PM.

  10. #10
    Senior Member gregger's Avatar
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    Yea buddy... flab to fab...
    Thanks for looking in!

    Click image for larger version. 

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