Hey! Just a few thoughts on waist-to-hip ratio - men tend to not have that much difference between their wiast and hips, I look at your numbers and I think you could have a smaller waist, and slightly smaller hips, but the ratio wouldn't change too much. Maybe you should change your goal to a specific waist measurement and go for that instead of worrying about the ratio thing?

I think you already know that the change there is most likely going to happen by applying your knowledge in the kitchen... maybe you want to tell us what you eat and we can help fine tune it so you can reach that goal?:dunno:

Ah, diet... ya... silly thing...

I don't keep track of it too well. In fact, not at all. What I am going to do is try to keep better track of it.

I eat a lot of fruit, red meat, potatoes, some rice, chicken and pork. The quota on veggies is down. I need to up that some.

The diet is the biggest challenge for me. I guess you could call it old-fashioned. Does that make any sense?

t

Cardio:

Did this on the mini-trampoline today.

Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes
HR: about 148bpm

Thoughts: Did some stretching afterward. Felt good today and hit 'the zone.'

t

Week Six - Day One - Chest/Back/Shoulders

Start: 7:54am
Finish: 8:56am

Warm Up: Three minutes on the Concept II

Parallel Bar Dips: 12/10/6/4
Flat DB Flyes: 15x12/20x10/25x8/30x6
Lat Pulldowns: 60x12/80x10/100x8/120x6
Hyperextensions: 12x12/20x10/25x8/30x6
BB OH Press: 50x12/60x10/70x8/75x5
Lat Raises: 8x12/12x10/15x8/20x4

Thoughts: Pleased with the Dips. Upped the second last set of reps. Will get better. I did leave a two minute rest between sets. Every other movement had a 90 second rest.

Overall, good.

t

I'm just curious, when your doing the dips, "12/10/6/4", do you actually fail at 12 reps, or stop at 12 because that is what you intend to do on your set? Also, have you tried to max out on dips to see how many you can do?

Lift

The reps I'm going for are 12/10/8/6 on this routine... I failed at 6.5 on the third set and couldn't even get the body up for a fifth on the last.

I haven't tried to max out.... should give that a go sometime.

Just an idea - but after stretching and warming up the triceps, my first "real" set is usually maxxing out on dips.
Even though you are going to complete fatigue on the first set, with 2-3 mins rest your triceps should be almost completely recovered.

35 reps is normally the range where I hit fatigue. Then I normally move on to the dips machine where you can add a lot more weight.

You seem to be making good progress Yadmit. Your workouts are well recorded. I think if you had your diet that well documented your progress would rocket!

Good luck,
Nathan

I may try to keep better track of what I eat. Not sure how I'll document it as I find some nutrition trackers to detailed for my time. Maybe I'm lazy? hehe :dunno:

Week Six - Day Two - Legs

Start: 7:54am
Finish: 8:45am

Warm Up: Three minutes on the Concept II

SS:
Sissy Squats: 10x12/20x10/25x8/30x6
Front Squats: 65x12/95x10/115x8/135x6
DB Lunges: 12x12/20x10/25x8/30x6

---

Calf Raises: BWx20x3 sets
Seated Calf Raises: 90x20x3 sets

Thoughts: Heart rate hit about 148 bpm. pant pant pant...

- Did some stretching afterwards. I think I may feel this tomorrow.
- Felt as though I got a good pump.
- Upped the weight on everything except the Calf Raises
- I did have a small headache this morning... seems to be gone now... maybe I busted a vessel in my head lifting that BB for the Front Squats.

t

Planned workout has been tossed today. We have a blizzard here, so waiting to head into town till the sun comes up.

Will try to get it in tomorrow and move tomorrow's to Friday.

t

How are you doing with the blizzard Yadmit?
Here in Michigan we are having an unusually mild winter with very little snow fall,,,,,, so far!
I hope that you and your family are well.

Lift

The blizzard passed. We were on the southern end of it. Edmonton, to the north of us, got hammered pretty bad. With the wind tonight, though, we are looking at about -35C. Pretty cold.

We've had a decent winter so far, aside from one week in November.

I guess I did get a bit of a workout in today. About 15 minutes of shovelling the driveway.

Thanks for asking, Lift!

t

I had a moment of vanity (I think we all do). More in a moment.

Week Six - Day Three - Arms

Start: 7:53am
Finish: 8:46am

Warm Up: Three minutes on the Concept II

SS:
EZ Bar Curls: 40x12/45x10/60x8/65x4
OH Tricep Xtns: 40x12/45x10/60x8/65x6

---

SS:
Hammer Curls: 12x12/15x10/20x7/25x3
Tricep Rope Pushdowns: 27.55lbsx12/33.06lbsx10/38.58lbsx8/44.09lbsx6

---

Rope Wrist Curls: 5lbsx3x3
Tick Tocks: 20lbsx20x3

Thoughts: I tried to keep rests to about 90 seconds. I had a good forearm burn by the time I was done. Upped the EZ Bar Curls and the OH Xtns along with the Rope Pushdowns. Struggled with the Hammer Curls. My bis were fried.

Here's the moment of vanity. Here talk of the 'pump' every now and again. So, I thought I'd check. Grabbed the tape measure and quickly measured my biceps. Normally about 14.5" or so... after the arm workout, 15" or so. The forearms are normally 11.5" or so, after the workout, 12.5"!

Gotta love the pump.

t

Week Six - Day Four - Free

Start: 7:50am
Finish: 8:45am

Warm Up: Three minutes on the treadmill.

BB Bench: 45lbsx12/95x10/135x8/155x6
BO BB Rows: 70x12/80x10/100x8/120x6
BB OH Press: 50x12/60x10/70x8/75x6
Seated Calf Raises: 90lbsx20x3
BW Calf Raises: 20x3

Thoughts: I dropped main leg movements planned for today as I think I pulled a muscle in my thigh. Joy.

This is the last day of this routine. Starting a new one in about seven days or so.

I'm getting an assessment done at the gym on Monday. We'll what that has in store for me.

t

yadmit wrote:

Why are you saying my name after that?