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  1. #1
    Squattatron Squatter's Avatar
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    Default Squatter's Journal-The Good, The Bad & The Ugly

    I would like to dedicate my training journal to LTL ,BendTheBar & TBTaylor. They have inspired me more than they will ever know. Up until recently I was lacking motivation until I stumbled upon this forum. Now I am pumped and ready to go.

    I have been lifting for around 27 years as a hobby and for my health. As such, I like to experiment and tweak so I welcome any suggestions with open arms. Although I like the look, I have never been nor have the desire to be "ripped". Lifting is part of my soul. I like to do it more than anything else. I have been "clean" eating for so long now I do not remember what "processed" or "junk" food tastes like and never crave it. I have Celiac Disease which means I cannot eat anything made from wheat, rye, or barley. Celiac has actually been a blessing in disguise as having it has made becoming a clean eater a lot easier.I have never even tried any drug whatsoever and do not drink alcohol or smoke. I know, pretty boring eh? I am as healthy as could be and loving life. A couple of quirky facts about me: I have worn the same runners (at the gym) for 25 years. I only wear them at the gym and no they don't smell and still look new. If only they had a squat counter on them. Secondly, I snack on raw spinach leaves everyday.

    My current stats are:

    Weight 204 lbs
    Height 5'9"
    BF% 15
    Age 46 (But feel like 25)
    Rest HR 50-55 BPM

    My goal is to simply build , one step at a time, until I am 6 feet under. I am too old to keep up with the twenty & thirty somethings, so I do not try to. I just want to have fun with my hobby.

    My workout plan is a 4 day upper/lower split I alternate DB's and BB's weekly wherever possible. I have never done this type of split before. I have "road" tested it through 1 cycle and so far so good. Each workout takes approx. 65 minutes and is followed by 40 minutes of cardio. I will begin each exercise with 1 or 2 warm-up sets at approx. 50% weight. I rest as long or short as I feel like.(usually kept to a minimum) My rep range is usually 6-10. For Calf exercises I will hold upper and lower for 3 seconds Thanks to Sully for the tip.Also, when I do DB Bench Presses, I start with my palms facing each other and then slowly twist as I raise the weight up so that at the top my palms are facing forward. I feel this recruits a few more muscle fibers.

    Monday Upper A

    Bench Press: 205 lbs X3 Sets (BB) 80 lbs Each (DB)
    Weighted Chest Dips: To Failure X3 Sets
    Clean Press: 115 lbs X3 Sets
    Bent Over DB Rev. Flys: 25 lbs each X2 Sets
    BB Upright Row: 85 lbs X3 Sets
    Pull-Ups: To Failure X3 Sets
    BB Bent Over Rows: 165 lbs X3 Sets
    Seated Incline DB Curls: 30 lbs each X2 Sets
    Close Grip Bench Press: 185 lbs X3 Sets

    Wednesday Lower A

    Squats: 385 lbs X5 Sets
    Stiff Leg Deads: 225 lbs X5 Sets
    BB Lunge: 185 lbs X4 Sets
    Seated Calf Raise: 180 lbs X4 Sets
    ABS: 1 Weighted Exercise depending what i can stomach after legs and hanging leg raises

    Friday Upper B

    Incline Bench Press: 155 lbs X3 Sets (BB) 70 lbs Each (DB)
    Incline DB Flys: 55 lbs Each X3 Sets
    Seated DB Arnolds: 50 lbs Each X3 Sets
    DB Lateral Raises: 20 lbs Each X3 Sets
    DB Shrugs: 85 lbs each X3 Sets
    One Arm DB Rows: 100 lbs Each X3 Sets
    Lat Pull Downs: 130 lbs X3 Sets
    Chin-Ups: To Failure X3 Sets
    Skull-crushers: 85 lbs X2 Sets ( I usually super-set close grip presses with the same bar after each set)

    Saturday Lower B

    Deads (Conventional): 305 lbs X4 Sets
    45 Degree Leg Press: 1000 lbs X4 Sets (11 plates per side)
    45 Degree Calf Raise: 720 lbs X4 Sets
    Leg Curls: 90 lbs X4 Sets
    ABS: Weighted Crunches and Roman Chair Leg Raises


    My "technical" knowledge is nowhere near many people in the forum. If something works for me, I roll with it and really don't care why it works. My knowledge has primarily come from experience, trial and error, and misc. publications or articles.

    My supplements are: Isolate protein shake first thing in morning, a blend protein shake for morning or afternoon snack, Expand Extreme NO pre-workout, an isolate shake mixed with water and maltodextrin and purple-k creatine post workout.(Immediately after lifting) and Casein mixed with milk before bed.

    I am so looking forward to see how much more muscle I can put on at my age.
    Last edited by Squatter; 03-29-2010 at 10:44 AM.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  2. #2
    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Default

    This is a very interesting WO Routine Squatter. Subbed!!!

    BTW: Your as Young as You Feel, it has nothing to do with age
    "Your Health Is Your Wealth"
    Age 36 Height 5' 7"
    Current (3-1-10) BW 158.5 Lbs BF% 21.4
    Previous (2-11-10) BW 154 Lbs BF% 22.2
    Present Goal: Keep Training

  3. #3
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Default

    Interesting.. I'd think our benches are the same but I know after I'm threw with all my chest exercises, there is no way I could close grip that..
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
    POWER LEVEL: 116,195

  4. #4
    RIP jesseisrael's Avatar
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    Default

    As a fellow Celiac and avid squatter consider me subbed to your journal. I am interested to see how you navigate the celiac...

  5. #5
    NOT ripped, NOT concerned LtL's Avatar
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    Default

    Split looks great. I'm subbed on this

    LtL

  6. #6
    Muscle Hobbit carl1174's Avatar
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    Default

    workout looks interesting squatter.... subbed

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  7. #7
    M&S Elite Member monty1104's Avatar
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    Default Re: Squatter's Journal-The Good, The Bad & The Ugly

    Great to see a log started. Hope it works out for ya!

    Subbed!
    Progression every session.

  8. #8
    M&S Content Manager Steve's Avatar
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    Default

    Hit it hard Squatter. My only concern with the workout is that you might be doing too many upper body exercises. I would lower all isolation exercises to 2 sets, and lower all exercises that you are doing 4 sets on to 3 sets.

    In a perfect world, you want to be in the gym about 60 minutes - 75 minutes tops - so how many sets to take away might be determined by how long the upper body days take you.
    Big & Strong = Heavy Compounds + Progression + Food

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  9. #9
    Squattatron Squatter's Avatar
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    Default

    Quote Originally Posted by BendTheBar View Post
    Hit it hard Squatter. My only concern with the workout is that you might be doing too many upper body exercises. I would lower all isolation exercises to 2 sets, and lower all exercises that you are doing 4 sets on to 3 sets.

    In a perfect world, you want to be in the gym about 60 minutes - 75 minutes tops - so how many sets to take away might be determined by how long the upper body days take you.
    Thanks BTB - I modified the routine as per your recommendations. The original test cycle took me 65 mins but I rushed a litle bit. I think this modification will be just right.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  10. #10
    Squattatron Squatter's Avatar
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    Default

    Thanks everyone for the "interesting" comments. Can't wait to see how my progression will be as I have never done this type of split. I have always done a 4-5 day split for all these years. I am sure my muscles will be shocked
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  11. #11
    The Mighty One MightyMatt84's Avatar
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    Default

    Looks like your journals gonna be intresting, workout looks good i will be following
    Beast-Mode activated

  12. #12
    Squattatron Squatter's Avatar
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    Thanks MightyMatt. I'm going to give it everything I got.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  13. #13
    Squattatron Squatter's Avatar
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    Default

    Upper Body A 03/29/10

    Well here it goes - my first post.....

    Food Today: Oatmeal and Protein Shake & Berries, Snacks were veggies, apple and Almonds, Lunch was left over prime rib with a few potatoes & an orange. Dinner was spinach soup and more left over prime rib. Casein shake at bedtime.

    My workout: Goals in () Actual

    DB Bench Press (80lbsX3setsX7reps) 85lbsX3 setsx7reps

    Weighted Chest Dips (10lbsX3setsX7Reps) 10 lbsX3setsX8Reps

    Clean Press (115lbsX3setsX7reps) 110 lbsX3setsX7reps

    Bent Over DB Reverse Flys (25 lbsx2setsX6reps) 25 lbsX2setsX7reps

    BB Upright Rows (85 lbsX3setsX6reps) 95 lbsX3setsX6reps

    BB Bent Over Rows (165lbs X3setsX6reps) 165lbdsX3setsX6reps

    Pull Ups (3X3sets) 5X3sets (Yay!!!)

    Seated Incline DB Curls (30lbsx2setsx7reps) 40lbsx2setsx7reps

    Close Grip Bench (185 lbsx3setsx6reps) 185 lbsx3setsx6reps

    I almost got choked up after pull-ups. I have always struggled with them and last week I could only do 3. 5 for me is a major big deal to me.

    I completed it in 55 minutes and then did 40 minutes of High Intensity Cardio. I feel like a million bucks. I can tell this WO is a major shock to my system and I feel stronger already.

    I now know what I have been missing for so many years until now - SUPPORT
    Thanks so much everyone. It means sooo much to me. I feel like a new man. Can't wait to dive into my lower A leg workout on Wednesday!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  14. #14
    Muscle Hobbit carl1174's Avatar
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    Nice workout squatter... you blasted all your goals which is great
    Just try to resist the temptation to blast them too much so that your progression doesnt stall before it should. A great workout though mate well done

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  15. #15
    NOT ripped, NOT concerned LtL's Avatar
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    Smashed it! Great work buddy

    LtL

  16. #16
    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Keep Smashing the WO's
    "Your Health Is Your Wealth"
    Age 36 Height 5' 7"
    Current (3-1-10) BW 158.5 Lbs BF% 21.4
    Previous (2-11-10) BW 154 Lbs BF% 22.2
    Present Goal: Keep Training

  17. #17
    Seasoned M&S Veteran DannyT's Avatar
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    Great workout man! Killed it.
    "Simplicity is the key to brilliance" - Bruce Lee

  18. #18
    Squattatron Squatter's Avatar
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    Quote Originally Posted by carl1174 View Post
    Nice workout squatter... you blasted all your goals which is great
    Just try to resist the temptation to blast them too much so that your progression doesnt stall before it should. A great workout though mate well done

    Carl.
    Thanks Carl. Progression is always on my mind. For some reason last night when I picked up the weights, they usually felt light (except clean press). I also made sure to keep my form. Yah I got quite excited when some of the weights felt light because I have been in a downward spiral for so long. Your advice will be well heeded in future workouts.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  19. #19
    Squattatron Squatter's Avatar
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    Quote Originally Posted by LtL View Post
    Smashed it! Great work buddy

    LtL
    Thanks LtL!!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  20. #20
    Squattatron Squatter's Avatar
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    Quote Originally Posted by BLITZKRIEG View Post
    Keep Smashing the WO's
    Thanks Blitz! I am going to give all my workouts 110% effort
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  21. #21
    Squattatron Squatter's Avatar
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    Quote Originally Posted by DannyT View Post
    Great workout man! Killed it.
    Thanks Danny. I appreciate your enthusiasm!!!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  22. #22
    Just joined M&S zacariasd's Avatar
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    This is a very interesting workout you have, I like it.

    Have you thought about doing some senior powerlifting competitions?

  23. #23
    The Mighty One MightyMatt84's Avatar
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    Workout looks real good , you food looks even better gimme some prime rib!
    Beast-Mode activated

  24. #24
    Squattatron Squatter's Avatar
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    Quote Originally Posted by zacariasd View Post
    This is a very interesting workout you have, I like it.

    Have you thought about doing some senior powerlifting competitions?
    Thanks zac. Senior?? I know I don't qualify for grey power insurance so I have never thought of myself as one. Or by senior do you mean "experienced"?I have never considered competing but what would the age range for senior? I have never thought of my numbers as being at a competitive level.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  25. #25
    Squattatron Squatter's Avatar
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    Quote Originally Posted by MightyMatt84 View Post
    Workout looks real good , you food looks even better gimme some prime rib!
    Thanks MM My wife is a great cookI spend about 250/week on groceries I eat nothing but fresh meat/veggies/fuit/dairy ( all the pricy stuff ) and salmon is my fave. The prime rib was on sale this week so we spoiled ourselves. I did cut all the visible fat and skipped the gravy though the wife was at me for that!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

 

 

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