Chillen's Main Status Page
(Updated Regularly-Check Often)
Note: This is the main status page, and will answer some basic questions--all in one place within the journal.
This will save a person from having to weed through several pages, just to get a small piece of information they want (a common problem with journals).
I may have edit it from time to time, as problems creep up with its design, but I believe its a good idea.
It will contain a brief description of who I am and personal history, my starting time and physique position, schedule of my training routine, what this training is, Diet, problems I am experiencing, etc, etc.
I will be more open, then I generally am with it, in the hopes it will assist another person.
Gooch and I are very "serious" about our fitness goals, and we WILL meet our goals by working together as a "team", and will simply do what needs to be done, to see that this happens.
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Personal Brief:
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Name: Chillen
Age: 47 years young
Height: 5' 7" (Short Sh@t,
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Starting Statistics (Personal History):
The progress I have made (however slight) didn't come overnight.
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Early 2006: (First Fitness Goal Attempt)
Starting Weight 2006: 190 pounds (approximate), "very fat", overweight with man boobs. Body fat very high. Didn't check so not sure on Percentage.
Ending Weight May-June 2007: 152-154 pounds, over 40+ approximate pounds lost.
Ending Body Fat June 2007: 8% (DEXA)
Goal met: Defined ab core, maintaining/building as much muscle--as possible. Reduce back pain, take care of health and dexterity to be in a position to provide care for my wife as we get older.
Picture here (for those that are new):
See dated IMAGES (pics removed from journal)
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June 2007
Weight Starting: 152-154 pounds
Body Fat: 8%
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July 2008 (approximately):
Ending approximate weight: 161-162 pounds
Body Fat: 7.8%
Goal Met: One year (approximately) on a careful bulk to "net" a 7-8 pound increase in overall weight, and dip under 8% Body fat.
Picture (for those that are new and do not know me):
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Current Goal:
Start Month: October 2008
"Projected" End: July-August 09
Weight Starting: 161-162 pounds
Body Fat Starting: 7.8% (DEXA)
Projected Weight Ending: 171-172 pounds (net)
Projected Body Fat Ending: 8%
One year to gain 8 to 10 pounds of added quality tissue, and lean back down to about 8% body fat.
Pictures as I progress in bulk:
(Will be updated, regularly, and is something I haven't done on the forum in the past)
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Current Statistics (Updated/Modified Often):
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Current Weight: 166-167 pounds
Projected weight at End of This Week, December 14th: 168.5 to 169 pounds.
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Supplements Currently (to save the question):
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If this changes (and I doubt it), I will post it here.
1. Whey Protein Powder
Used only around Pre and Post Workouts; however, sometimes, I modify this. Low carb version, 150 calories per serving, and about 25 grams of Protein.
2. Flax/Fish Oil
3. Fiber Supplement
4. Creatine Matrix
Three times a day. In morning when I first get up, and Pre and Post Workouts. This is the first time experimenting with Creatine.
5. Vitamin Supplement
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Training Routine and Information:
========================================================(Still adding in exercises, etc)--Not Finished here yet.
My records are mostly kept in a notebook I bring into the weight room, when I train. So, I have to carry over this info to this journal, which is quite a task. Most other important data (as you know) is kept electronically in many programs.
Current Schedule:
Monday: Upper/Core
Tuesday: Lower
Wednesday: Rest (Maintenance)
Thursday: Rest (Maintenance)
Friday: Lower (after rest, lower/upper switch)
Saturday: Upper/Core
Sunday: Rest (Maintenance)
Repeat, only difference is the day changes.
Maintenance Means: (updated 12/10/08)[/b] Stretching exercises (entire body), Shoulder Girdle exercises, Addressing "some" weakness, such as Wrist weaknesses, and other issues, that creep up, and this is a VERY IMPORTANT part of my training routine, for my aging body.
Additionally this means, looking at the numbers, diet, and reviewing myself.
And, remember, I am very intense about progression. I react "favorably" to high energy/intense workouts (and it makes me feel great), rather than straight sets, this is one reason I was interested in DC, though I modified it to my personal satisfaction. Back squats put to push stress on my back, but I can bust out Front Squats like an animal
I expend a lot of energy in my workouts, and if I want to eat more, I add a tad more activity, and adjust.
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Upper: (Present time between body parts: 3M)
Some "setup" before starting takes place.
Chest (3 exercises rotating):
Heavy Flat Bench Press (WO #1)
6 to 8
4 RP's sets.
FB, A, B, RP-30, repeat
Station A: DB Bench Press
Station B: DB Incline Bench Press
Last RP/Finisher: Dips (Dip Station)
Heavy Incline Bench Press(WO #2)
6 to 8
4 RP's sets.
IB, A, B, RP-30, repeat
Station A: DB Fly
Station B: DB Weighted Dips
Decline Bench Press(WO #3)
8 to 10
4 RP's sets.
DB, A, B, RP-30, repeat
Station A: Decline PU's (failure)
Station B: DB Decline Press (mobile bench)
Last RP/Finisher: Dips (Dip Station)
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Back: (3 rotating)
6 to 8
4 RP sets, A, 30, repeat
Heavy Bent Over Row (WO #1)
Station A: Pull-Over
Heavy T-Bar Row (WO #2)
Station A: Weighted Pull-up
Lat-Pull-down (W/N) (WO #3)
Station A: Pronated grip pull-ups
Deadlift: On Lower Day.
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Shoulders: (1 Rotating, with all WO's)
BB Military Press (Top, overall, 2-press ups at top, each set)
6 to 8
4 RP sets: MP, A, B, C RP-45, repeat
Station A: Side Laterals (side)(DB)
Station B: Front DB Raises (front) (DB)
Station C: Renegade Rows (rear) (heavy, wide stance)
Maintenance for "shoulders" Off Days: Shoulder Girdle exercises, Static Holds.
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Traps:(1 Rotating, with all WO's)
Heavy (No Mercy) Shrug
Station A: DB Dual-arm Shrug
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Tri: (3-rotating, with WO's)
6 to 8
4 RP sets, A, 30, repeat
Heavy Close Grip Bench Press:(WO #1)
Heavy Skull Crushers (Tri-Bar)(WO #2)
Heavy Tri-Press Down(WO #3)
Station A:] Reverse Weighted Dips (dip station)
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Bi: (3 rotating)
Heavy Standing Curl (WO #1)
Station A: Decline DB
Heavy Preacher (WO #2)
Station A: Hammers
Arnold (bent-over) Curl: (WO #3)
Station A: Pull-Up (underhand)
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Core: (Yes, even in a bulk, I do them regardless of leaning/bulking) (this way, always ready, baby)
Renegade Rows (Narrow feet, touching, a bit lighter)
5 straight sets, RR, AB, 2M, repeat.
Station A: Hanging leg raise (elbow support)
Station B: Weighted Ab roll-out
Station C: Cardio-Rest Burst (high tension)
Lower:
4 straight sets, AB, 2M, repeat
Heavy Front Squat (6 to 10)
Station A: Heavy Standing Lunge (with BB's)
Station B: Cardio-rest, bursts (last two sets, during rest)
4 straight sets, A, 2.30, repeat
Dead Lift (V. Heavy, 6 to 8) (have two BB's)
Station A: Lighter version, quick set (8 to 10) (killer)
Station B: Cardio-rest, bursts (between 2nd, and 3rd, during rest) Very high tension, low speed (ready to die)
4 straight sets, 1M, repeat.
Good Mornings(8 to 10)
Station A: Walking DB heavy lunges
Calf Raises: 3 straight sets, 2M, progressive 12 to 15
Station A: Cardio Rest-Burst (between sets of rest). Very High Tension, low speed
And, I improvise once in a while.
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Work in progress.
Best wishes
Chillen
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