old fella - Thread Wrap Up

[PTinCHCH]

i like doing a bit of ab work.

although its not a necessity for core strength (as youl get this from squats. deads etc), i definitely notice the difference when doing ab work compared to not. but this is purely for cosmetic reasons.

they stick out more under my layer of fat :evil: lol.

i get a good peak on them and they feel well shaped.

on my arms day i superset in some ab work during the workout. i do hanging leg raises 5x20 and declined crunches with band resistance (punishing) 5x20.

just gotta get the bf% down to see the bastards!!!!

[bob26]

it is nice to build them up though as the body fat is dropping so there are some nice ones under there to show off ay

[EMC]

cosmetic, lol...thats a funny word.

cable crunches/pull downs

decline situps

side bends

planks

ab-wheel

some of the exercises above will not help you at all unless you train them heavy and hard. if your doing abdominal training twice or three times, train heavy only once and for example at the end of the week.

planks are good for your deep-postural muscles, you dont need resistance. i like to hold for 1 minute and have a break no longer than 1 minute. do as many sets as you can. my rule of thumb when i start shaking ill do another set. dont exagerate this, you dont want a hernia.

you can also try isometric holds. eg cable pull downs, hold at the bottom of the exercise for 10 seconds stretch it out slowly and repeat, maybe do this 5-6 times. you could hold it for 30 secs-1min as a single hold. theres no right or wrong way, just make sure your challenging yourself!

[oldfella]

Weight this morning 86.90 so we've lost a kilo since Wednesday. Got hold of some Turbo-Genesis and took 2/3 before morning cardio last 2 days. Feel like I'm walking round in my own personal sauna.

Plan this week is 2 x Lean FX before morning cardio, 2 x Lean FX at lunchtime and 2/3 Turbo-Genesis 1/2 hr before gym.

This should keep the metabolism ticking over nicely. See what the weights like at the end of the week.

Don't know if it's the dbol or just training harder but I feel absolutely knackered a lot of the time. Only had cardio in the morning yesterday, but had to have a 1/2 hr nanna nap mid afternoon - then stacked in 11 hours sleep last night. Unheard of for me.

[oldfella]

Legs

Leg Ext - 20 x 35, 15 x 55, 9 x 80, 120 Drop set (3 x 6)

Leg Press - 20 x 160, 10 x 200, 9 x 240, 6 x 280, 20 x 120

Hack Squat - gave up after 2 sets. Something at the back of my right knee cramps up. Left side of the leg, right in the bend of my leg. Only plays up on hack squat.

Perhaps someone on here can tell me what it is. One guy told me its my hamstring.

Stand Calf Press 3 sets of 25

Seated Calf - 3 sets

Feel a bit aggro sometimes. I don't suffer fools gladly but lately I've been less tolerant. Something to watch. Will work on more sleep.

[okati]

I had something similar some years back but the back of my knee swelled up.Doc said it was called bakers cyst. It eventually went away after a few weeks. The fluid had leaked from the knee joint I think from memory. Could be hamstring though due to your increased weight. Dam I hate getting old. Got to go to see physio myself for my forearm and my blinkin neck.Both from the gym.

[oldfella]

I had something similar some years back but the back of my knee swelled up.Doc said it was called bakers cyst. It eventually went away after a few weeks. The fluid had leaked from the knee joint I think from memory. Could be hamstring though due to your increased weight. Dam I hate getting old. Got to go to see physio myself for my forearm and my blinkin neck.Both from the gym.

Only injuries I carry are my right knee, which is beginning to play up, left elbow and lower back.

Don't think it's fluid. More in the line of tendon sort of thing. Its a major one as anyone can find their own quite easily. If you sit down and flex upper leg, it pops out behind the knee.

[oldfella]

Chest - been psyching up all day for this.

Incline DB Press - 12 x 22, 9 x 26, 8 x 30, 6 x 32

Bench Press - 12 x 60, 4 x 80, 4 x 80, 5 x 80, 5 x 80

Flat Fly - 12 x 18, 10 x 20, 8 x 22, 4 x 24

Called it a night as I forgot my shoes and the gym got a bit pissy me training in socks. Did mention PLers train in bare feet. They quoted OSH regs.

What I can't figure is how a pair of gym shoes are going to be any safer than a pair of socks. Except for a piece of flimsy material on the top of the shoe.

[musclenz]

Weight this morning 86.90 so we've lost a kilo since Wednesday. Got hold of some Turbo-Genesis and took 2/3 before morning cardio last 2 days. Feel like I'm walking round in my own personal sauna.

Plan this week is 2 x Lean FX before morning cardio, 2 x Lean FX at lunchtime and 2/3 Turbo-Genesis 1/2 hr before gym.

This should keep the metabolism ticking over nicely. See what the weights like at the end of the week.

Don't know if it's the dbol or just training harder but I feel absolutely knackered a lot of the time. Only had cardio in the morning yesterday, but had to have a 1/2 hr nanna nap mid afternoon - then stacked in 11 hours sleep last night. Unheard of for me.

It good stuff & will heat you up nice & focus you on an intense training session. Make sure you take a towel to the gym. 1-2 tabs is plenty min 30 mins before workout.

[jimjim83]

Weight this morning 86.90 so we've lost a kilo since Wednesday. Got hold of some Turbo-Genesis and took 2/3 before morning cardio last 2 days. Feel like I'm walking round in my own personal sauna.

Plan this week is 2 x Lean FX before morning cardio, 2 x Lean FX at lunchtime and 2/3 Turbo-Genesis 1/2 hr before gym.

This should keep the metabolism ticking over nicely. See what the weights like at the end of the week.

Don't know if it's the dbol or just training harder but I feel absolutely knackered a lot of the time. Only had cardio in the morning yesterday, but had to have a 1/2 hr nanna nap mid afternoon - then stacked in 11 hours sleep last night. Unheard of for me.

It good stuff & will heat you up nice & focus you on an intense training session. Make sure you take a towel to the gym. 1-2 tabs is plenty min 30 mins before workout.

Very good product the Turbos, very close to the old BZP formula, better than anything else out there.

What I would give for the BZP to be avalible again 3 of those bad boys before a work out and your sweating like a pedophile in a playground.

[steak]

Turbos FTW 8)

[thatwaslight]

what are these turbos you all speak of? link?

[Outkast]

what are these turbos you all speak of? link?

I was thinking the same thing!

[oldfella]

I think they're classed as a thermogenic and available from High Performance Health. Give Dave Smith or Hugh a call, and they'll be able to provide details.

I do recommend this version. With a dbol going in 1 hr before workout, and a 1/2 to 2/3rd of a turbo 30 mins prior to workout its plenty for me. Taking any more I'm still too fizzed up late at night.

Ph 03-366 7240

45b Carlyle St Sydenham Christchurch 8023

[oldfella]

Strength on the increase. Get to the gym now and feel impatient to lift bigger weights. Like the extra strength I'm getting from the "supps" but mentally feel about the same you do 2 weeks out from a comp. :shock: Shorter temper and patience. Can now see how taking "supps" can interfere with relationships.

For me personally, apart from the shorter wick (temper) the wifes pretty happy at the moment. :nod:

Shoulders

DB Press 12 x 18, 10 x 20, 8 x 24, 8 x 26 PB, 6 x 28 PB

Machine Press 12 x 20 (per side) 9 x 30, 6 x 40, 2 x 50 (had to give it a go)

Side Lat 12 x 12, 9 x 12, 5 x 14, 6 x 16 (tank was getting empty)

Couple other exercise then some biceps.

[musclenz]

I think they're classed as a thermogenic and available from High Performance Health. Give Dave Smith or Hugh a call, and they'll be able to provide details.

I do recommend this version. With a dbol going in 1 hr before workout, and a 1/2 to 2/3rd of a turbo 30 mins prior to workout its plenty for me. Taking any more I'm still too fizzed up late at night.

Ph 03-366 7240

45b Carlyle St Sydenham Christchurch 8023

The main active ingredient is 1,3-dimethylamylamine- aka Geranamine the current substitute for BZP. Actually I think it works equally well as a training aid & thermogenic & give you a nice mood & great focus. No real after effects that are obvious.

[Chemo]

yah Im just finishing of a tube of 1,3-dimethylamylamine, i take 4 serving and things are all go. That alone was better than most thermos. It's in Jack3d too, al lot of peeps seem to digg that.

What sort of dosage is in the "turbos"?

[oldfella]

yah Im just finishing of a tube of 1,3-dimethylamylamine, i take 4 serving and things are all go. That alone was better than most thermos. It's in Jack3d too, al lot of peeps seem to digg that.

What sort of dosage is in the "turbos"?

The Geranium Ext dosage shows as 30mg on the bottle.

[oldfella]

Bit of a summary for the week.

Weight - today 86.30. Change from last weekend - bugger all. It's gone up and down all week like whore's drawers.

Strength - definitely on the up. Had great workouts. Proof is in all the sore muscles and they cover all groups.

Moods - been on a bit of a short wick this week. Focusing on managing it out of the gym. In the gym - just keep out of my way.

BF - think it's moved a bit, but bloody hard to tell. If the weights not shifting is fat turning to muscle?

Diet - struggling with the 2 chicken meals. M2 and M4. I understand dbol has an affect on diet. M2 can take 40 mins to get down.

Coming week.

Weight vest on for all morning cardio. Began with it this morning. Really need to get rid of the BF.

With all my new enthusiasm I reckon my technique may have suffered. Had a great back workout with a "wise old owl" :nod: last night and picked up some great tips. It also highlighted I'm probably slacking off in technique,

Find I work better with goals. Think these might work.

Short term - good BF reduction by week 5.

Mid term - be good enough to compete Sept or Oct

Long term - look good at the beach on the Gold Coast Jan 2011.

Competing - will only compete if I have a competitive body. Last year I won based solely on the fact that I was in better condition than the other guy. I was too thin and lost a lot of size. This year if I can hang onto size and lose BF, and look competitive, then I'm in. If not - I'll just have a good time.

[oldfella]

Monday Legs - not a big session. Legs a bit fatigued after a few mornings walking with the vest.

Leg Ext - 20 x 40, 15 x 50, 9 x 60, Drop set

Leg Press - 20 x 80, 20 x 120, 15 x 160, 12 x 200, 8 x 240, 6 x 260, 17 x 160

Lunges - up and down the gym with 5,s then 10,s

Hamstrings

Tuesday - Chest

Inc DB Press - 12 x 20, 10 x 26, 8 x 30, 8 x 34, 6 x 36

Flat Flys - 12 x 18, 10 x 20, 10 x 22, 8 x 24

Bench - 10 x 60, 8 x 60, 9 x 60. Went wide grip, tank empty after pushing inclines.

Tri work

Appetite still not flash. Mince up my chicken breasts to make them easier to eat. Fish is good at night and now prefer that over steak.

Weight last 3 days - 86.30, 86.30, 86.20. This morning 87.80. How the hell does it go up so much over 1 day.

[Luigi]

ahhh the turbos lol ! give you a hell of a lot of energy thats for sure, and cheap as!

[bakebeans]

It's what gives Jack3d it's balls. Body builds a tolerance if you take consistently like myself.. Though the label says not to, so I shouldn't complain. :pfft:

[oldfella]

End of week 3.

Appetite still not good and struggling now through most meals. Not a good thing but starting to get sick of chicken breasts and steak. Might go vegetarian.

Carrying a bit of water in my legs now and scalp getting oily. No other major signs. Strength still increasing. Weight staying in the 87's. Bugger all cardio with the the weather putting a dampener on things.

Shoulders this morning.

DB Press - 12 x 18, 10 x 20, 10 x 24, 5 x 28 PB

Machine Press - 10 x 30 (per side), 10 x 40, 4 x 50

Single arm side lat raise - 12 x 10, 12 x 12, 10 x 14, 8 x 16

Rear lat raise - 1 drop starting at 10's and going down. Think total was 38.

Then some bicep work.

[oldfella]

Have increased teste to 0.75 ml twice a week.

[ParnellPanther]

Have increased teste to 0.75 ml twice a week.

How many mg?