PTC22030'S DORM ROOM

My gym sure is busy this week ... I guess I got spoiled during the last couple weeks of December when it was just a handful of hardcore folks in the weight room. Even the aerobics equipment was lonely back then ... tonight I went to the gym after work (about 5:30pm) and there was actually a line of people waiting to get on one of the 30 or so vertical trainers!

Well I started the year with a determination to reach some new goals for 2008:
1. Get my bodyfat percentage down to 10% (from about 13% now)
2. Get my waist (measure at the navel) down to 34" from 36"
3. Grow my chest to 46" (up from 45")
4. Hit 17" on my biceps
5. Include squats regularly

That last one sounds like a "duh" but as a 50+ year-old guy, I cringe at the thought of squats. I've tried everything else--hack squat machines, leg press machines, leg extensions and curls--but my quads just aren't growing. Oh, they are defined for sure, and when I pump out some leg extensions I get to see great separation in my quads. But I want to add some size...

My gym has a great free weight area, but in the past two weeks I ventured back into the Nautilus and Cybex machines and came across a little-used Cybex squat machine. Has a great padded back, angled rubber base, and weights up to 400 pounds. So, I'm going to make that a regular part of leg day. Working up to to max in 3 sets of 10-12 reps, with X-Reps at the end. Any suggestions for growth would be appreciated.

Oh--and here is my supplement list for the New Year:

Upon waking: 1.5 g L-Carnitine
1g Tribulus

With breakfast: Forskolin and Green Tea extract
4g Arginine
Multivitamin
Creatine

Mid-morning Protein Shake (ON Whey--Chocolate)

Lunch 1.5 g L-Carnitine & 1g Trib.
Multivitamin
Forskoling and Green tea extract
Fenugreek

Mid-afternoon ON protein shake

Pre-workout ON Vassive-NO
4 scoops GlycerGrow

Peri-workout 32oz water

Post-workout 2scoops ON Recovery (mango orange)

Dinner Forskolin & Green Tea extract
Fenugreek

Before bed 2 scoops ON Casein Whey
ZMA