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Bflat

Bflat

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I decided to join a Fitness web site to keep a workout and diet journal. Hope this will keep me more honest and motivated.

So anyway: I quit Tobacco almost 3 years ago, quit Alcohol almost a year ago. After quitting tobacco I went from 225 to 252. I got down to 215lbs this Summer but have back slid back to 230.

Workout is simple I do weight lifting: push,pull, legs...hitting each area about every 5 days. Medium-High volume, each rep taking about 6 seconds to complete, good form is my number one concern when lifting.I will not do any movement no matter what it is if it can damage my joints. I use a neutral grip for almost everything (to protect my rotator cuff). Repetition Tempo: Eccentric phase about 3-4 seconds. Concentric phase about 2-3 seconds. At times I will go slower, I find it more productive then just adding more weight. I go for a 45 min walk about 5 times a week, in the Summer I bike 40-60 miles a week. I need to add some stretching and/or Yoga to this.

Stats as of 11/18/2019

Weight 232lbs
Diet: Eating smart and healthy lower carb (not KETO), also going to try a 16/8 Intermittent fasting approach for the next month.
Goal: 205 by June 1, 2020.
 
Hey Bflat, welcome to the forum!

Congrats on quitting tobacco and alcohol! That can be tough. And good for you being down 22 lbs from your peak weight.

I suggest you post your progress here regularly, you will find a lot of people to support you and make suggestions. Flyer is our leading expert on IF, he has a thread you might want to check out at https://weight-loss.fitness.com/threads/intermittent-fasting-club.110281/

Best of luck to you! I look forward to reading about your progress.
 
Pull Day:

Close grip pull downs, neutral grip 4x10
Cable rows 4x10
Pullups 3x10
BB curls 3x10
Hammer cross body DB curls 2x10

BB shrugs 3x10
Face pulls 2x10
Rear deltoid rows 2x10

SLDL 3x10
Supermans: several sets

Diet today was perfect: I ate three meals in my 8hr window. Did not count calories but under 2000 for sure. I do need to add more vegetables though.

My Morning bodyweight today was 230.4lbs
 
alligatorob said:
Hey Bflat, welcome to the forum!

Congrats on quitting tobacco and alcohol! That can be tough. And good for you being down 22 lbs from your peak weight.

I suggest you post your progress here regularly, you will find a lot of people to support you and make suggestions. Flyer is our leading expert on IF, he has a thread you might want to check out at https://weight-loss.fitness.com/threads/intermittent-fasting-club.110281/

Best of luck to you! I look forward to reading about your progress.
Click to expand...
Thank you, and thank you for the link .
 
Trusylver said:
If protecting your rotator cuff is a priority, BB shrugs are not your best option.
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As far as I have read the exercise its self is not bad if done with moderate weight and excellent form. That being said I do need to change them to a neutral grip.

Thanks for getting me thinking.
 
228.6lbs today

Woke up at 8AM had 12oz water then went for a 2 mile walk
Black Coffee after, two cups.
Still have about 90 min till I can eat my first meal of the day. I am hungry but It is not an issue.


I have been working on a low carb shake for a snack.

1. 12oz Almond Milk ( the 30 cal version of the drink)
2. 1/3 of a Pumpkin can (not pumpkin pie mix) I freeze this the night before.
3. 1/4 cup of plain Greek Yogurt ( the whole Milk version with fat)
4. Dash of cinnamon, pumpkin spice and nutmeg.
5. One scoop of Vanilla protein powder

Protein: 20g
Fat: 9g
Carb: 15g
Fiber: 3g

Not bad but can use some improvement. Foremost I need to add some fiber to this.
 
Bflat said:
As far as I have read the exercise its self is not bad if done with moderate weight and excellent form. That being said I do need to change them to a neutral grip.

Thanks for getting me thinking.
Click to expand...

Over active upper traps contribute to rotator cuff problems in addition the slight internal rotation using a bar even with good form also places extra strain on an unhealthy joint (a healthy joint is usually ok). DBs with good form or trap bar are good both allowing you to achieve that neutral grip. Importantly if the arm position is held at 30 degrees you will get increased activation of the middle and lower traps which is needed to prevent shoulder issues, you will also get more activation of the upper traps but it is important to hut those lower fibres for shoulder health.

Do you have a shoulder problem or is this all preventative ?

Are you doing other exercises to maintain shoulder health ?
 
Trusylver, I do several things for lower or mid traps to keep the balance (face pulls, supermans, band scapula pulls, High pully cable row-hits rear delts and mid traps). I was thinking of trying T-bar shrugs to change the angle and also incorporate a neutral grip.

Today 227.7lbs
Did not break my fast till 1:15PM today. Going to us this as an opportunity to have a 7hr meal window instead of 8hrs.
 
Face pulls are an excellent exercise, for good shoulder health Cable Bow Pulls are an excellent inclusion, working Rhomboids, Levator Scapulae, Trapezius (Mid and lower fibres), Lateral and posterior delts, Lats, Supraspinatus, Infraspinatus and Teres Minor
 
Push Day:
Body weight AM 227.7lbs

I am dropping quads from this and adding a leg day. I am simply doing too much per workout.

Football bar slight incline press: 4x10 ( holding for 2 sec pause at bottom)
Cable incline flys: 3x10
Pushups 2 sets
Football bar Military press: 3x10
Lying incline delt laterals: 3x10
Heavy DB slight bent laterals 3x8 (faster reps)

Lying ez curl bar tri ext: 4x10
One arm standing tri ext 2x10

Face pulls
Scapula band pulls
Rotatory cuff work
ABBS

Meal one (1:15PM) 3 whole eggs, 8oz 1% Milk, 4 oz red potato and a small banana.
Meal Two (5:20PM) 5 oz Porterhouse steak, 1/4 cup (weighed dry) brown basmati rice, asparagus, 10oz water
Meal three will be at 7:45pm. Probably 5oz skinless chicken breast, 5oz sweet potato and some broccoli. BBQ sauce will also be used sparingly.
 
Thought I could eat whatever I wanted on a 16/8 IF (with in reason), I was wrong. First 3 days I ate perfect, lost 1.5lbs a day, next two days I ate fast food, result is I am back at 230lbs. No worries, I will fix this right now.

Leg day: Just added this workout.

Raw 1/2 squats: 225lbs 5x10
Stiff Leg Deadlift: 155lbs 4x10
Supermans
Walking lunges
 
I am changing my IF a bit. Going to merge it with another way of eating. So now I am doing a 16/8 IF. I am changing that to a combination of 12/12 and 12/4.

12/4 will be a typical IF way of eating. Eating healthy but not starving or depriving myself, 90% of my carbs will be consumed in this 4 hr window.
12/12 will be the 4 hours before and after the 12/4 IF. It will simply be higher protein, very low carb and moderate fat, one meal per 4 hours only. An example would be 3 whole eggs for breakfast, a 6oz steak for dinner with broccoli on the side (no dressing or sauces).
 
Pull Day: I stopped counting reps, using a timer and working within a 35-45 second window...aiming for 40 sec.
The result today was: Much better workout, much harder workout. Time under Tension. My goals are not pure power, I want some strength and as much muscle mass as possible.

Close grip pull downs neutral grip: 3x10
Rocking latt pull downs neutral grip: 3x10
Cable rows (one arm at a time): 4x10

Pullups x10
Cable curls:4x10
Cross body hammer curls: 3x10

BB shrugs: 225lbs 2x10
Lying face down high inclene DB shrugs: 45lb DB's 2x10 (this felt great)

Face pulls: 2x12
Rear delts with bands: 2x12
 
Push Day: 40 second sets

Football bar slight incline press: 4x10
DB slight incline press: 4x10

Standing Football bar Military press: 4x10
Lying incline delt laterals: 4x10
Standing Heavy DB slight bent laterals: 2x8 (faster reps, 20 sec sets)

Lying ez curl bar tri ext: 4x10
Tri rope ext: 2x10

Face pulls
Scapula band pulls
Rotatory cuff work


40 second sets are way harder then I had expected. I thought I was in the 40-45 sec range before but it was more like 30-35 seconds. That extra 10 seconds is brutal. I love it.
 
Working on a new split. Going to do 2x a week for upper-body in a Push/Legs/pull split. My legs grow muscle mass way too fast and easy so only hitting them with weights once a week.

Here is a rough example.

Monday: Push (100% Volume)
Tuesday: Legs
Wednesday: Pull (100% Volume)
Thursday: Off/cardio
Friday: Push (30% Volume)
Saturday: Pull (30% Volume)
Sunday: Off/cardio
 
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