LifterForLife

I posted an introduction a few day's ago. Now I think it's time to bite the bullet and start a journal. My goals are to maintain strength and size while losing some body fat. To that end I used last week to monitor my diet and work through some exercises to determine starting weight and reps. I respond best to heavy weights and low reps so my routine will be based on that.

I entered my food intake into FitDay for a few day's last week. I was surprised that the macros weren't too bad. They worked out to approx 40% Protein 43% carb's and 17% fat. I'll tweak them a little probably slightly increasing protein and fat. I also have to become more disciplined at 5-6 meals a day, I tend to get involved in something and forget to eat then try to make up for it later.

For this program I'm adding cardio. I want to lose some body fat and feel it's going to be necessary. In the past I would come up with any rationalization to avoid cardio but it's time I give up and enter the dark side of life on a threadmill. I plan on starting at 30 minutes a day then, after two weeks see if that needs to be adjusted.

My program revolves around the Bench Press, Squat and Deadlift. I surround these with assistance exercises. Cardio will be 5 days a week with weights three days, generally Monday, Wednesday and Friday. For the big exercises I'm following the power matrix chart, I've used this before with success. It involves using a chart that lists specific weights and reps based on your one rep max in a given exercise. Once you successfully complete a column you move to the next one, this generally involves a 10 pound increase in weight. The sets/reps are 1/8, 1/5, 1/3, 1/1, 1/1, 1/1, 1/5. The three singles are generally around 90% of your max.

This note is long enough I'll post yesterday's workout following this. I'm hoping that by keeping a visible, on line, log I'll be less likely to come up with excuses for skipping a session, especially cardio.

LifterForLife

Yesterday was bench day. I did the planned cardio in the morning and completed the weights after work. The workout took just over an hour.

Flat Bench Press (barbell) 8X175, 5X205, 3X215, 3X1X245, 5X205

Overhead Press 8X115, 6X125, 2X4X135

DB Overhead Press 3X8X40

lateral Raise 3X8X25

Barbell Curl 8X65, 6X85, 2X4X95

Seated DB Curl 3X8X40

The overhead DB press needs to be upped. I grabbed 40's to start, realized they were a little light - even after benching and doing the overhead press but I was too lazy to put them back and get heavier dumbells I'll move them up next week. I've almost never done direct arm work so my curls are a little lacking. They should move up over the next few weeks.

joed

Look forward to following your progress, lifter.

A.FreeRadical

Welcome Lifter!

Are you using the power matrix to prepare for a powerlifting competition, or just to improve strength? Are you familiar with MaxOT? http://www.ast-ss.com/max-ot/max-ot_intro.asp MaxOT doesn't use the power matrix, but it is low reps (4-6) and heavy (always increasing the max).

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

LifterForLife

Hi thanks for the welcome. I'm using the matrix just for strength, not for a meet. I've used max-ot before and like it. I'm just trying something different for the next 6- 8 weeks. I want to see what it will do for regaining strength in the core lifts. After that I'll probably spend a couple of weeks at lighter weights and higher reps to give my joints a break, then follow up with something like Max-OT

LifterForLife

Thanks Joed, I'm hoping people look at the posts and keep me honest (i.e. call me on it when it seems like I'm skipping workouts)

RealFantasy

Welcome lifter. Nice intro, and the workout looks really good too.
You seem to know what you are doing and where you are going with it, so I wish you luck and I am sure that you are going to do just fine.
Brenda

__________________
Brenda's FitDay

GameDayDog

Be careful what you wish for, you just myght get it... folks around here are quick to apply the "pussy" tag.. for those that skimp during their workouts.. in fact.. I may have to apply it to myself lately since I just haven't had the tyme or energy to workout... Sigh... fyrst tyme, besydes illness that I've had a reason not to workout..

Anywayz.. I'll definitely be watching your workouts and hopefully be able to help you reach your goals as best I can.. Good luck..

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

NewSpawn

hey lifter, good to have u here. workout looks good and it seems that u and i have similar goals. i expect u to also keep me honest also and make sure i don't start slackin.
anyway welcome and hope u have a great week.

LifterForLife

Thanks for all the comments and support.

GameDay - I think I know what I'm getting myself in for. Normally I'm pretty good at making it to the gym, but sometimes, around the 4th or 5th week of a routine I start getting complacent and rationalize reasons for skipping a workout. It's at these times I may need a push.

NewSpawn I looked through your journal and it does look like we have many of the same goals. You seem to be a little better at pushing the cardio, it looks like you're aiming at 20 miles a week, I'm only going for 12.

Yesterday was leg day. My routine was:

Leg Extensions - 3X10X110

Squat - 8X190, 5X220, 3X230, 3X1X270 5X220

Leg Press - 8X360, 6X450, 2X4X500

Leg Press Calf Raise - 3X15X500

I added the leg extensions to help get blow flowing and loosen my knees for the squats. I need to experiment a little to get the weight and reps right. I haven't used these for a while. For the leg press I'm going to keep the same weight or possibly back down a little. I want to make sure I'm going down far enough on the last two sets.

I am keeping up with the cardio - 30 minutes on the threadmill daily in addition to the lifting. Generally I do cardio early in the morning then hit the weights late afternoon/early evening.

NewSpawn

hey lifter, i presently don't do any cardio, but in my occupation i average about 20 or more miles a week. i was refering to the poundages and rep range. your latest workout looks really impressive, you obviously are a strong fellow. hope you have a great weekend.

pammiejoe6

hey dude welcome to ironmass journaling!

NewSpawn

hey lifter where you at man. hope ur okay. have a great day tomorrow