Stogie25's workout thread - JeepForum.com
Search  
Sign Up   Today's Posts
User: Pass: Remember?
Advertise Here
Jeep Home Jeep Forum Jeep Classifieds Jeep Registry JeepSpace Jeep Reviews Jeep Gallery Jeep Clubs Jeep Groups Jeep Videos Jeep Events Jeep Articles
Go Back JeepForum.com > General > Fitness and Nutrition > Stogie25's workout thread

1996-1998 Jeep Grand Cherokee Header PanelBead Lock Wheels! Raceline, Trail Ready, & Trail-GearUCF Black Friday Sale

Reply
Unread 04-04-2013, 09:57 PM   #1
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
Stogie25's workout thread

This is a recent picture of me. Late 2012. I am 45 years old.

This is a picture of me a couple of years ago. Hawaii 2010. Fat and out of shape.


About a year ago last Christmas I realized that I had become fat and out of shape in my old age. I hurt my arm pretty badly about six years ago, and stopped working out. I have spent most of my life fit, and competed as an amateur bodybuilder a couple of times in my late twenties.

I decided that there was no time like the present to start back at it, so I went on a diet and got back in the gym. Within four months I had lost 45lbs, and was looking fit. Within eight months I was in pretty good shape again.

I started working out at twenty one when I was in my MOS school in the Marines. My workouts take about two hours. I have always done a five day split similar to this:

Monday Chest day
Start out the week right, and put some fun in Mondays. Bench pressing is always fun, and since there is as much ego as strength involved, it is a good body part to do fully rested from the weekend.

Average Chest Workout
Flat bench (either barbells or dumbbells) 10, 10, 10, 8, 6, 4, 1 reps
Incline bench (either barbells or dumbbells) 10, 10, 10, 8, 6, 4 reps
Decline bench (either barbells or dumbbells) 10, 10, 8, 6, 4, 1 reps
Most days I superset in flys at all the positions. Some heavier days I do cable flys after I am done pressing. Some days I do full pyramids.
Abs (to be defined later)
Cardio (35 minutes on the treadmill speed 4.5, angle 4)

Tuesday Back Day
The opposing muscle group to chest day, so different muscles are used.
Average back workout

Front pulldowns (either a machine or cables) 10, 10, 8, 6, 4 reps
T bar rowsRows 10, 10, 8, 6, 4 reps
Narrow front pulldowns 10, 10, 8, 6, 4 reps
Wide side pulldowns 10, 10, 8, 6, 4 reps
Reverse dumbbell flys 10, 10, 8, 6, 4 reps
Side pull ins 10, 10, 10, 10, 8, 6 reps
Some days are pyramid days.
Lower back (defined later)
Cardio (35 minutes on the treadmill speed 4.5, angle 4)

Wednesday - Shoulder Day

Shoulders have rested since chest day, so they are ready for action.

Aveage shoulder day.
Strict Arnold presses 10, 10, 10, 10, 8, 6 reps
W presses 10, 10, 10, 10, 10, 8 reps
Upright rows 10, 10, 10, 10
Lateral raises 10, 10, 10
Front raises 10, 10, 10, 10
Incline forward raises (or reverse fly machine) 10, 10, 10
Shrugs
I rotate barbell and dumbbell shrug day.
Barbell day
Front shrugs 10, 10, 10, 8, 4
Rear shrugs 10, 10, 10, 8, 4
Side shrugs (cables) 10, 10, 10, 10, 10
Dumbell day
Side shrugs 10, 10, 10, 10, 10
Front shrugs 10, 10, 10, 10
Incline rear shrugs 10, 10, 10, 10
Abs (defined later)
Cardio (35 minutes on the treadmill speed 4.5, angle 4)

Thursday Leg Day
Let the upper body rest. Legs are important, and if they are put on Friday they have a tendency to get skipped.

Average Leg Day
Squats (free bar or machine)10, 10, 10, 10, 8, 6
Hack squat 10, 10, 10, 10, 8
Lunges (either smith machine, freebar, or with kettlebells) 10, 10,10,10,10
Extensions 10, 10, 10, 10, 8, 6, 4
Ham string curls 10, 10, 10, 10, 8, 6, 4
Calf raises (supersetted as straight, toes out, toes in) 10, 10, 10, 10, 10

Friday Arm Day
Arms got used during chest, back and shoulders. Now that they have had a day off it is time to hit them fresh. Arm day is good on Friday because if you go out Friday night, your arms are pumped, helping you feel good. If you feel good you are good.

Average Arm Day
Biceps
Preacher curl machine 10, 10, 10, 8
Standing dumbbell curls 10, 10, 10, 10, 10, 8, 4, 2 ending with a strip set o 2 to 4 per weight.
Reverse barbell curls 10, 10, 10, 10, 8, 6, 4
Standing cable curls 10, 10, 10, 10, 8, 6, 4
Triceps
Rope pulldowns 10, 10, 10, 10, 10, 10, 8, 6, 4
Sidegrip pulldowns 10, 10, 10, 10, 10, 10, 8, 6, 4
Reverse grip pulldowns (or reverse bench press 10, 10, 10, 8, 6) 10, 10, 10, 10, 10, 10, 8, 6, 4
Dips (either bench strip sets of 40 or weighted belt) 10,10,10,8, 6
Forearms
Wrist curls 10, 10, 10, 10
Side wrist curls 10, 10, 10, 10
Reverse wrist curls 10, 10, 10, 10
Abs (defined Later)
Cardio (35 minutes on the treadmill speed 4.5, angle 4)

Abs
Hanging leg raises 20, 20
Decline situps with weight 20
Crunches 35
Twists 50

Lower Back
Lower back extensions 20, 20
Wheel extensions 20


Diet
This diet is for losing fat and trying to keep muscle. The principles are to cuts back breads, potatoes, rice, beer (my personal weakness), sweets, and fried stuff. Keep to eggs, meats, and fruits and vegetables. I add in a little cheese. I drink a lot of unsweetened coffee, iced tea, and water.

When I am where I want to be I go into maintenance mode where I stick to the diet on weekdays, and do what I want on weekends. This works pretty well.

Breakfast 07:00
4 hard boiled eggs, 4 mini bagels 500 calories

Snack 10:00
Apple (or some fruit) 50 calories

Lunch 12:00
Can of tuna, or some lean meat, can of vegetables 500 calories

Snack
Apple 50 calories

Dinner 6:30
Some form of lean meat like a chicken breast and a steamed vegetable 500 calories

Here are pictures of me after a few months of dieting and working out. New Orleans April 2012.



Here is a picture of me hurt. Summer 2005. My biceps tendon came off the bone. The injury was not as painful as the surgery and the recovery.


Here is a picture of me in my mid 30's before I got hurt. San Francisco 2004.


Here are a couple of pictures of me in my late 20's. Florida 1996.



Here are a few pictures of me in my early twenties when I was stationed in Okinawa. There was nothing to do but lift and drink. Circa 1991.




Here is a picture of me in my very early twenties when I started working out. Memphis circa 1988.


__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 04-04-2013, 10:01 PM   #2
blubaru2002
Registered User
2002 TJ Wrangler 
 
Join Date: Oct 2006
Location: Sebring Florida
Posts: 1,988
You're pretty ripped.

Serious question: are you on TRT?
__________________
Quote:
Originally Posted by Patrick Bateman
I have to return some video tapes.
blubaru2002 is offline   Reply With Quote Quick reply to this message
Unread 04-04-2013, 10:07 PM   #3
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
Talking

What is TRT?

I take a multivitamin every morning, two creatine tablets, and two Aleves. At night I take two more Aleves. I have been considering fish oil. That is all the supplementation that I do or have ever done.

I have been in law enforcement for the seventeen years since college, and would not risk my career for with drugs. More importantly I would not risk my health. I plan on living a long time in retirement.
__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 06:43 AM   #4
tyvanwie
Registered User
1998 TJ Wrangler 
 
Join Date: Sep 2012
Location: Boone, North Carolina
Posts: 9,664
Damn you're huge man! Nice job.

Sent from my iForum using JeepPhone
__________________
[SIZE="4"][B][COLOR="Red"][URL="http://www.jeepforum.com/forum/f22/tys-tj-1475530/#post14926343"]MY BUILD THREAD[/URL][/COLOR][/B][/SIZE]
[SIZE="4"][B][URL="http://www.jeepforum.com/forum/f374/tyvanwies-log-transformation-1489190/"]MY FITNESS LOG/TRANSFORMATION[/URL][/B][/SIZE]
[SIZE="4"][B][URL="http://www.jeepforum.com/forum/f127/jk-tj-parts-1525039/"]JK AND TJ PARTS FOR SALE[/URL][/B][/SIZE]

I'm pretty sure I know what I'm talking about. I think...
tyvanwie is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 12:33 PM   #5
blubaru2002
Registered User
2002 TJ Wrangler 
 
Join Date: Oct 2006
Location: Sebring Florida
Posts: 1,988
TRT is testosterone replacement therapy. It's basically hormone therapy from a doctor. It's how a lot of middle aged guys are getting jacked. It's not like steroids. It just raises testosterone back up to normal levels.

Just wondering. Keep up the great work!
__________________
Quote:
Originally Posted by Patrick Bateman
I have to return some video tapes.
blubaru2002 is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 02:06 PM   #6
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
Thanks. No. I am way too cheap for that. I am sure that would cut into my car hobby funds.

I had no idea what would happen when I started working out again as far as mass building at my age. I just knew I needed to regain some sort of conditioning. I think I just got lucky that some of my muscles remembered what to do. I am a bit weaker now, for example my bench is a struggling 405 instead of the clean 495 it was before I got hurt.
__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 02:25 PM   #7
EugeneTheTJ
Tar Heel
 
EugeneTheTJ's Avatar
2003 TJ Wrangler 
 
Join Date: Dec 2008
Location: Charlotte, NC
Posts: 6,797
Look good dude! **** you look a hell of a lot better than most people my age!
EugeneTheTJ is online now   Reply With Quote Quick reply to this message
Unread 04-05-2013, 03:23 PM   #8
blubaru2002
Registered User
2002 TJ Wrangler 
 
Join Date: Oct 2006
Location: Sebring Florida
Posts: 1,988
405 on bench press is beast mode! The most I've ever got was 365.
__________________
Quote:
Originally Posted by Patrick Bateman
I have to return some video tapes.
blubaru2002 is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 04:04 PM   #9
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
Thanks.

It just proves that fitness is not about age, just about doing it. I can do most everything that I could when I was young except some of the really heavy stuff. I will tell you that I tweak body parts a little easier now, and it takes longer to heal. Unfortunately the alternative to avoiding old age is not optimal.
__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 04-05-2013, 06:51 PM   #10
stivy10
Registered User
1987 YJ Wrangler 
 
Join Date: Aug 2012
Posts: 95
Good lord, lotta volume. But I hear ya on the age thing, although I'm some yrs younger, muscle memory is a great thing. Also when you get to a point when your muscle "matures" it takes on a dense, thick characteristic. Hats off to ya for sticking with it, as I'm a lifer also. As long as the all mighty sees fit. Kudos!
stivy10 is offline   Reply With Quote Quick reply to this message
Unread 05-10-2013, 03:49 PM   #11
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
My girlfriends son left for Marine boot camp three weeks ago. He worked out with me from Thanksgiving until then. I have started writing him one letter per week with a picture of a bronze Marine statue that is my desk ornament representing him doing what he would be doing if he were here. The first one was at Hooters with the girls holding the statue. Today a friend took a couple of pictures of me at the gym with the statue for my second picture. I seriously need a tan...


__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 05-10-2013, 04:38 PM   #12
BamaJeepman21
Registered User
1998 TJ Wrangler 
 
Join Date: Feb 2011
Location: Huntsville, Alabama
Posts: 3,958
Damn. 2hr workouts, that's so much volume. You look really good though man. I'm guessing you have a lot of good genes.

Good genes + lots of time/hard work in the gym = swoll as hell.

Since you're aging (not calling you old ) have you ever thought about lowering the weight to maintain what you have? At 45yrs old, I imagine benching 400lbs would take a toll on your joints. I have zero experience with this since I'm still young but would being able to do 5 sets/10 reps of xxx weight be better than pushing yourself?
__________________
Wanted: Savvy/Currie 3" front springs

-Jack
BamaJeepman21 is offline   Reply With Quote Quick reply to this message
Unread 05-10-2013, 04:46 PM   #13
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
I have thought about it. It is probably the smart thing to do. I can't not workout at full throttle. It doesn't feel like I have done anything if I sandbag.
__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 06-19-2013, 01:31 PM   #14
stogie25
Registered User
1997 TJ Wrangler 
 
Join Date: Apr 2006
Location: Denver, Colorado
Posts: 1,451
There is a thread on a Porsche forum that I am on about obesity now being classified as a disease. According to the BMI scale I am borderline overweight to obese.

To support my argument that the scale is wrong, I went to my bathroom and took an ab mirror shot. I have not taken an ab shot in many years. I am flexing, but not twisting my torso, crunching, or putting my hands on my hips, or any other ab showing bodybuilder trick.

Not perfect abs, but not bad for an old man that likes beer. I still need a tan.

__________________
Jarhead Jeep Club
O|||||||O
97 Black TJ (one owner), BFG KM2 35s, 4.7L Stroker, ARB's, Dana60 rear, Dana30HP Front Warn manual hub conversion, 6 inch mostly Tera long arm lift. Rhino lined tub. Allied Rock 8 beadlocks. Tera-Low 4:1. Sanden OBA. Sniperfab tube fenders.

My Build Thread http://www.jeepforum.com/forum/f22/m.../#post12717920
stogie25 is offline   Reply With Quote Quick reply to this message
Unread 06-19-2013, 01:40 PM   #15
tyvanwie
Registered User
1998 TJ Wrangler 
 
Join Date: Sep 2012
Location: Boone, North Carolina
Posts: 9,664
That's impressive. And I personally think that obesity being a disease is a bunch of bull ****. Sure there are some instances where the body won't burn the fat or whatever, but 90% of obese people are obese because of their lifestyle choice. Last time I checked, diseases weren't by choice lol

Sent from my iForum using JeepPhone
__________________
[SIZE="4"][B][COLOR="Red"][URL="http://www.jeepforum.com/forum/f22/tys-tj-1475530/#post14926343"]MY BUILD THREAD[/URL][/COLOR][/B][/SIZE]
[SIZE="4"][B][URL="http://www.jeepforum.com/forum/f374/tyvanwies-log-transformation-1489190/"]MY FITNESS LOG/TRANSFORMATION[/URL][/B][/SIZE]
[SIZE="4"][B][URL="http://www.jeepforum.com/forum/f127/jk-tj-parts-1525039/"]JK AND TJ PARTS FOR SALE[/URL][/B][/SIZE]

I'm pretty sure I know what I'm talking about. I think...
tyvanwie is offline   Reply With Quote Quick reply to this message
Reply

Quick Reply
Message:
Options

Register Now

In order to be able to post messages on the JeepForum.com forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.
User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.
Password:
Confirm Password:
Email Address
Please enter a valid e-mail address for yourself.
Note: All free e-mails have been banned due to mis-use. (Yahoo, Gmail, Hotmail, etc.)
Don't have a non-free e-mail address? Click here for a solution: Manual Account Creation
Email Address:

Log-in

Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.


Thread Tools






Jeep, Wrangler, Cherokee, Grand Cherokee, and other models are copyrighted and trademarked to Jeep/Chrysler Corporation. JeepForum.com is not in any way associated with Jeep or the Chrysler Corp.