Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
[b]Notes:[/b] I opened up my Bill Starr 5x5 template 9-23-2012 and plugged in some numbers. I dropped my starting loads in the calculator as I have lost some strength over the summer and Running ability improved. I'm working on balancing the running, now that my cardio is up to par. I had the GXT stress test done September 14th as part of my final exam "learning experience" for my ISSA Personal Trainer Certification. I passed the GXT in the "average 20 year old" conditioning, and the ISSA test score of 87%. Knowing that our hearts can take the beaten of getting that "second wind" is important at this stage of life, pushing harder!
If anyone needs help on becoming a fitness trainer. I'm always available to share my enthusiasm to be successful.
I have one limitation in ROM in my left hip from a snapped femoral neck 14 years ago (driver side T-Bone on my left side, ribs too...). It is asymmetrical and I have to work around the new angle of articulation. I'm posting this for a reference for anyone recovering from reconstructive surgery, life does get better, and better if you work smart and happy RUNNING! ;)
Bill Starr 5x5
Linear Version for Intermediate Lifters
http: // madcow.hostzi.com/5x5_Program/Linear_5x5.htm
Bill Starr - Glenn Pendlay 5x5
Periodized Version for Advanced Lifters
http: // stronglifts.com/madcow/5x5_Program/Periodized_5x5.htm
Dec 03, 2007 11:42pm
Similar to Rippetoes Weight Progression, Reduced rest time before adding plates to bar or bells. Achieving new personal best every work out!! I'm a "Heavy breather" to pump oxygen and nutrients to muscles. Never hold breath ever...Failure Reps are always held for 10 to 15 seconds with slow return to Neutral point. Allow 4 days rest on target muscles. Watching scales at Morning Weight In. Increased calories as needed to maintain weight with 1"-1.5 in Love Handles. Searching for healthy meal plans and change meal themes weekly. Drink protein shakes in between meals 2-3 times a day. When the Wall is Hit I plan on changing Rippetoes and do High Reps of dips, squats, Hams, calves, abs, push ups, press,ect. Cutting weight while sweating like a pig. I want to keep my caloric in take high so the weight will NOT drop over 5-6 week plan. Then take a "deload" break. And then reprogram the Rippetoe Format. Maybe add one new supplement to take with Whey Protein. Thinking Creatine to bust Plateau.
I have a vision of Senior Health for strong bones, mass, and longevity Mentally and Physically.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
Making new gains is another "Pump"!
Bronzebird created a new BodyBlog entry "First 10k and 2nd place finish in my age group of 50-55".
On Saturday April 27 at 9am the starting gun fired and the Santiam River Run was underway with police escorts. The hilly terrain was an intimidating factor as most of my training was flat. I completed my run without stopping for rest in 58:42.28 My next scheduled run is May 4th and much anticipated in my first 10k trail run! -Marty / ISSA Personal Trainer / ProMera Sports Rep Go to BodyBlog
Bronzebird created a new BodyBlog entry "My first 10k run and how I trained for it at age 52 ".
As a ISSA Personal Trainer the fitness picture is viewed with a wide angle lens with weight resistance, nutrition, cardio, flexibility, and positive state of mind are congruent for overall success. My introduction to a two mile cardio test was a fail. My time was rated poor and I decided that I was going to make a difference and schedule cardio training. My old belief was the circuit training for one hour was good cardio approach because my heart would be pounding and I... Go to BodyBlog