Monday Training

Today’s training was completely based on the Monday scheme from Get Serious.

Bench press, deadlift, front DB raises, dips, leg curls, seated rows. Those were the six I did today.

Bench:  5x5x165

Deads: 3x5x115

Everything else: 3×8

It’s simple. If you can do all of the reps and sets, increase the weight 5 pounds next time. Should really be pushing hard on each rep.


Will be experimenting with supplementation, based on recommendations from Get Serious. Start dates will be cataloged here.

Monday, October 16, 2017:  BroccoMax. Two caps per day.

Saturday, November 4, 2017:  Ordered a full compliment of supplements, based on the Dr. Osborne’s recommendations.


Get Serious

The book is GET SERIOUS.  The author is neurosurgeon Dr. Brett Osborn. The exercise plan spreadsheet document is available by clicking this link ==> Get Serious Weight Training Rev 3

  • Always attempt to better your previous training. Increase weight 5 pounds when you achieve the 5×5 or 3×8 scheme. Never train to absolute failure. You must be able to manage each rep with proper form without a spotter. Rest periods between heavy 5×5 sets are 3 minutes max.
  • Training for strength will allow you handle heavier weight during hypertrophy sets (3×8). Rest periods are 60 to 90 seconds max between hypertrophy sets.
  • Strong does not always equate to size. In this protocol, however, you will train to be both big and strong.

Now get serious!

Hormonal Pathway

DHEA is secreted by the adrenal glands and is the “mother hormone” that is converted to Testosterone and other hormones. DHEA declines with age, as do most hormones.

Testosterone breaks down into Estradiol (estrogen) and DHT (among other things, of course).

Anastrozole blocks the breakdown of Testosterone into estrogen.

Pregnenalone blocks the breakdown of Testosterone into  DHT.

DHT is related to hair loss and prostate enlargement.

I am currently on a prescribed dose of:

  1. Anastrazole 0.125mg, one capsule daily M-F. None taken on weekends.
  2. Pregnenalone 75mg + DHEA 25mg slow release, one capsule every day. (Remember, DHEA declines with age.)
  3. Testosterone 7 units injected IM daily with insulin syringe. (Testosterone decline with age.)

This cocktail has helped me considerably. Nearly 30 pounds of belly fat, visceral fat, and generalize body fat have disappeared. Combined with a vegan diet and high intensity weigh lifting and two day per week 10-minute high intensity interval training on an elliptical machine, I have not only lost fat, but have defined and increased muscularity.

Abdominal work is now a daily addition to my gym routine. Abs are beginning to show, and more definition is appearing in the obliques.

Yesterday in the gym, a complete stranger complimented my on my appearance, thinking I was in my 40s. Others have said I look younger. I am definitely feeling great, and have the ability to lift heavy weight with high intensity on a simple plant based diet. Emphasis on SIMPLE.

There appears to be no downside to any of this. I am an living, breathing laboratory experiment. Please do not attempt to copy anything I’ve done without checking with your own physician, or setting up an appointment with Dr. Angie Sadeghi.

I will explain my weekday diet in a separate post.

Finally, don’t waste your money on “natural Testosterone increasing supplements.” Go straight to the source. Get yourself an appointment with a qualified specialist who will get your blood evaluated, and prescribe what is best for your personal needs.

My 90 Day Schedule

For the next 90 days, I’m following a planned out schedule of training in the gym. It is brutal. Not created for the faint of heart. It will turn my marshmallow belly into a polished slab of abs I can be proud of.

Use the amount of weight that will take me to failure between 8 and 12 reps. I do this with all exercises. If I have gas left in the tank, I’ll take it past 12, and certainly to failure. If I can do 13, I increase the weight the next time, or shorten my rest periods between sets.

Monday: Weight training day. Upper body.

Tuesdays are abs and HIIT.

Wednesday: Weight training. Lower body, posterior chain.

Thursdays are abs and HIIT.

Friday it’s back to the weights again. Upper body.

This schedule has different exercises on M, W, F. It’s all written down. Every rep, every set, is written down in my log book. Documentation allows me to know what I’ve done before, and either increase the weight, shorten the rest period, or increase the number of reps. For me, documentation is critically important.

In 90 days, I should be at 10% body fat. The development of my abdominal muscles, as well as definition of all muscles, will tell the story. Stay tuned.

Today’s Training: Day ONE Abs and HIIT

This was an ab and HIIT (High Intensity Interval Training) day. It is DAY ONE of a systematic progressive overload program to take me to 10% body fat in the next 3 months, coupled with a vegan diet. Just watch what happens.

After 90 days, I’ll begin a different eating program, still vegan, but with far more calories and protein in order to begin adding muscular size and weight.


Started with 10 minutes of elliptical, broken down as follows:

  1. 2 minute warm-up
  2. 30 second all out burst
  3. 2 minute cool down
  4. 30 second all out burst
  5. 2 minute cool down
  6. 30 second all out burst
  7. 2 minute cool down

When that’s completed, move to abs, as follows:

  1. Machine crunch, 145×8, 130×12, 130×12. Second two sets taken to failure.
  2. Machine side crunch, left and right, 100×12, 100×12
  3. Knees up in the dip rack, body weight: 19, 12, 12.  Each set taken to failure.
  4. Rowing machine, 25 pulls, 15 pulls. Moderate tension on the indicator.

Drink water, wipe away sweat, and prepare for tomorrow’s all out assault. Do not give up. When you feel like you can’t do anymore, do another one. The gym is not a place to show off. I am there to do battle with myself and the iron. Either increase the intensity, increase the weight, or increase the reps.

Failure is the expectation, and recovery from failure will take you to newer heights. Push yourself HARD. Life is for living, do not give up. Never surrender. Live to fight another day, and always fight the good fight.

October 2017: Progress Report

Where am I now? After beginning this journey back in July 2017, I’ve come a significant distance. The photos below were taken yesterday.

  • Weight: 195 pounds (started at 215)
  • Body fat: Guessing, but probably around 18%. Goal is 10 to 12%.
  • Height:  6′ 4″
  • Free Testosterone level: 18.9
  • Testosterone, serum: 1033
  • DHEA level:  150 (working to raise this) max safe level is 701

Additional labs will be drawn in January. Another 90 days of working out, eating right, with a goal of 10% body fat by January 1, 2018. Then I’ll work on bulking.

Here’s yesterday’s photos. I’m telling you, this way of eating is making me younger and younger. My body is responding in a most dramatic fashion. You can do the same with focus and belief in yourself, and changing your lifestyle.

October 2016. 55 Years old. I was carrying an extra 25 pounds of visceral and belly fat. Weight 215 pounds.

Me at 56 years old. October 2017. 195 pounds.

Body Style

The photo here is the type of look I’m going to achieve. I need a little motivation from time to time, and this is good for me to think about.

Greg Plitt was on more covers of more magazines for 5 years. No longer with us, Greg remains an inspiration. He was 6’1″ tall. I’m 6’4″ tall. I should be able to get somewhat close to this ideal. My muscle bellies are probably just a little longer. The key is symmetry and proportion. With those in mind, I’ll continue to work.

Another possibility is working as a fitness model. At my age, I should be in demand, as the older guys begin to realize that life after 40 doesn’t have to a slow slide into the grave. Instead, let’s build vibrant health that we can bank on for 100 years.

Greg Plitt