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It's 2024 - Let's Get In Our Best Shape Possible!

RodeoSchro

Well-Known Member
Alright, y'all - the calendar has turned, the resolutions are up and it's time. Time to GET IT DONE!

I hope 2023 was a good year fitness-wise. I know some of y'all KILLED IT on the road - I think Phil ran 12,873 miles and all for an incredibly good cause. There are others out there too who've reached impressive milestones. Tell us about them!

Here's how my year went. This summer, a buddy convinced me to add a protein supplement to my diet. Then Arnold convinced me to add creatine to the protein supplement. So I did. How did it work? (Tell me you did not say "Arnold who?" You know which Arnold I mean!)

First, let me set out my goals. They're usually the opposite of most New Year's resolutions, in that I looking to get a little bigger, not smaller. My overriding goal in all weight-lifting endeavors is to shape my body so that it looks good in a suit. Pretty stupid, I know! But I wear a suit/blazer once a week (gotta represent at church!) and this year is going to bring a whole lot more suit/blazer-wearing opportunities vis-a-vis the business world.

When I started the protein supplement, my weight had been varying between 183 and 188. I thought 200 pounds was a good target weight but even with banshee-type workouts, I wasn't putting on weight. Then I started the protein shake.

Wow! It wasn't long before I was consistently at 190 - 193. Then I added the creatine.

Double wow! I hit 201 pounds yesterday - and NONE of that gain is in my gut! Oh happy day! But how about your strength, RodeoSchro? Or is all that gain just popcorn muscles?

My final workout of last year was Friday, December 29th. I put 225 on the bar at the incline press bench and did a personal record of 3 unassisted reps. Again, oh happy day! But was it a fluke?

Yesterday - January 2nd - was my first workout of this year. I put 225 on the bar. How did it go?

FIVE UNASSISTED REPS. Another happy day!

Here's the secret, as far as I can figure out - protein and creatine absolutely help with lifting. But what they do the most is to my mind. Success builds upon success. Once I did that single rep at 225, I knew I could do it. So doing 3 reps last week was as much a mental victory as it was physical. I've got my sights set on 250 pounds and mentally, there's no doubt in my mind that I can get there. Oh, did I mention I'm 5 weeks from turning 65? I am!

I drink one shake a day, and use ISO100 Protein Powder. I add a tablespoon of creatine from an Arnold-recommended company called Momentous. HINT: Creatine powder has the consistency of sand. I have to run the blender for 30 seconds or so in order to get the creatine broken down into particles that don't taste like sand.

That's my story. I'd love to hear yours and even better - I'd love to help you get to what ever you want. I highly recommend Arnold's daily email. You can subscribe here: https://arnoldspumpclub.com/

I'll also post some of the best advice I read in it. Good luck, and let's kill it in 2024!
 
Alright y'all, this is what 65 looks like in the RodeoSchro household. BTW, I did 4 reps at 225 on the incline bench today so if I get hit by a truck tomorrow, tell all your friends, "You know, that fool did 225 at 65 but too bad he didn't see that truck coming". Anyway, I'm 6'1" and today I hit the scales at an even 200:

Front pose.jpg
 
Hi rodeoschro! I don’t know what it means to do 4 reps at 225 on the incline bench but it sounds darn near impossible. Way to go!!!
 
Hi rodeoschro! I don’t know what it means to do 4 reps at 225 on the incline bench but it sounds darn near impossible. Way to go!!!

Haha, it means that I used an incline bench, which is a bench that is inclined at a 45-degree angle to the floor. It's not parallel to the floor or perpendicular to it, but right in between. Here's a picture:

1708439672094.png

See those weight plates on each side? They weigh 45 pounds each, and that bar also weighs 45 pounds. That's 135 pounds. Now, imagine another 45-pound plate on each side, which adds 90 pounds and brings the total weight to 225. That's what I did. So if you recline on that bench and then...aww shucks, here's a video. Who wants to listen to my squeaking? :)



This guy did 3 reps. I did 4 but I will say that I do not go all the way down to the chest with the bar. I stop when my upper arms are parallel to the floor. Going all the way down like this guy did is a good way for an old man like me to ruin a shoulder!
 
Haha, it means that I used an incline bench, which is a bench that is inclined at a 45-degree angle to the floor. It's not parallel to the floor or perpendicular to it, but right in between. Here's a picture:

View attachment 3929

See those weight plates on each side? They weigh 45 pounds each, and that bar also weighs 45 pounds. That's 135 pounds. Now, imagine another 45-pound plate on each side, which adds 90 pounds and brings the total weight to 225. That's what I did. So if you recline on that bench and then...aww shucks, here's a video. Who wants to listen to my squeaking? :)



This guy did 3 reps. I did 4 but I will say that I do not go all the way down to the chest with the bar. I stop when my upper arms are parallel to the floor. Going all the way down like this guy did is a good way for an old man like me to ruin a shoulder!
What does the incline do? Why the incline rather than the parallel to the floor bench? Thanks for the video.
 
I use the incline bench because for some reason, it's easier on my shoulders and especially my back. The incline decreases your max weight, meaning I can lift a higher weight amount on a flat bench.

My all-time max on a flat bench is 331 pounds.
yes, but . . .
split weightlifter GIF

331 pounds? Let's see, that's (6) 50 lb bags. wowza.
 
What does the incline do? Why the incline rather than the parallel to the floor bench? Thanks for the video.
The incline gives your upper chest that "armor-plate" look. Pre-pandemic, I was able to do 225, but not anymore. The most I did on the flat bench was 315, but that was in my 40s. I'm 63 now, so I've had to change things up. It would be foolish at my age to try to match my old levels. Even on the leg press, I've gone down to between 12-14 45lb. plates.
 
Alright y'all, this is what 65 looks like in the RodeoSchro household. BTW, I did 4 reps at 225 on the incline bench today so if I get hit by a truck tomorrow, tell all your friends, "You know, that fool did 225 at 65 but too bad he didn't see that truck coming". Anyway, I'm 6'1" and today I hit the scales at an even 200:

View attachment 3563
Lookin' swole bro
 
I'm struggling right now, (BTW thanks for the numbers ;-) I actually ran only 1614 last year ) have a torn miniscus that is causing havoc.
I did my right one a few years ago that took well over a year to heal and allow me back in to full training.
Around 7 weeks ago a felt a tweak in my left knee, knew the feeling and stopped running for 4 weeks in an attempt to not have the worst happen, hit the peloton hard to build strength while not pounding it, went for a 25miler after 4 weeks and had zero pain during the run but afterwards i properly broke, ended up having an MRI and fortunately its not MCL- just a miniscus.
However i have to rest ARGGHHHHHHHHH- also its meaning i cant play golf, I am due to start in a league in March and because i cant play my 1.8hcp is going to remain and i am going to get clattered the first few months i reckon. I DONT LIKE LOSING
 
The incline gives your upper chest that "armor-plate" look. Pre-pandemic, I was able to do 225, but not anymore. The most I did on the flat bench was 315, but that was in my 40s. I'm 63 now, so I've had to change things up. It would be foolish at my age to try to match my old levels. Even on the leg press, I've gone down to between 12-14 45lb. plates.
Yeah mate but that doesnt stop us WANTING To lift/run/do whatever like we are 20, right?
 
I'm struggling right now, (BTW thanks for the numbers ;-) I actually ran only 1614 last year ) have a torn miniscus that is causing havoc.
I did my right one a few years ago that took well over a year to heal and allow me back in to full training.
Around 7 weeks ago a felt a tweak in my left knee, knew the feeling and stopped running for 4 weeks in an attempt to not have the worst happen, hit the peloton hard to build strength while not pounding it, went for a 25miler after 4 weeks and had zero pain during the run but afterwards i properly broke, ended up having an MRI and fortunately its not MCL- just a miniscus.
However i have to rest ARGGHHHHHHHHH- also its meaning i cant play golf, I am due to start in a league in March and because i cant play my 1.8hcp is going to remain and i am going to get clattered the first few months i reckon. I DONT LIKE LOSING

Awesome handicap! The lowest I ever got to was 10, and then I inadvertently quit playing much golf. The few times I get out on the course (maybe once a year now?), the first thing everyone asks is "What's your handicap?" Because I'm still in the USGA book, I have to be honest and say "well, the book has me listed as a 10" but then I say "however, that was 15 or 20 years ago and I'm nowhere near that now so give me some more shots".

To which the reply always is "Sorry dude, we're going with what the book says. Want to just hand us your wallet now?"

I FEEL YOUR PAIN.
 
Alright y'all - spring has sprung which means summer is just around the corner. Today is as good a day as any to begin a program - any program! As i may have said before, Arnold Schwarzenegger's app "The Pump" is a GREAT place to go for information, especially if you're new to fitness or haven't done it in awhile. I think it costs a couple dollars a month.

But if you want FREE Arnold advice, sign up for his daily email. He and his two partners Adam and Daniel put out an email each day with three sections, and one of them is almost always a workout regimen. Go to www.arnoldspumpclub.com and sign up - I bet you'll love it as much as I do!

Tomorrow I go down to my old stomping grounds and am going to work out at my old gym. It has the bench press machine I use as a my standard for whatever strength I have. I think the last time I benched there - two or three months ago? - I put up 271. I really, really, REALLY want to get 300 pounds! I think I can do it! I'll let y'all know on Friday how it went!
 
Here you go! This is actually the SECOND set that I put up 306 today (270 in plates, 36 for the bars). The first time I did it no one saw me, although they all heard me screaming around the gym after I got it up the first time. Keep in mind, I hadn't put up 300+ in two years so my exuberance was acceptable!

My sets went like this:

126 x 16 reps, 2 sets
176 x 12 reps, 1 set
216 x 10 reps, 1 set
306 x 2 reps, 2 sets

Here's the video of the second time:

View attachment Video.mov
 

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