from 370-215lbs

[wendel34]

37
Male
Christian
Married
3 kids

~Had Lap Gatsrict Bypass Surgery in June 2008

~Was 370lbs and got down to 206lbs by March 2009.

~had diabetes, hypertension etc.

~When I lost the weight the diabetes and hypertension went away.

~Felt like crap at 206lbs and increased to 225lbs.

~I bounce between 225-230 lbs.

~Looking to get to a solid 215lbs with weight training.

This is my log...............................................

[wendel34]

10:30am-12:00pm 230lbs

Chest

Cable Cross:
12/12/10

Machine Press:
12/10/8

Pec Dec:
12/10/10

DB Incline Press:
12/10/8


Abs:
Crunch 3 sets

Twist 3 sets

Not really looking at the amount of weight i am pushin, just getting my range of motion down

Eliptical

30 minutes
300 calories

[wendel34]

10:45am-12:15pm 227.5 lbs

Leg Day

Leg Press
3 sets

Leg Curls:
3 sets

Hack Squat:
3 sets


Eliptical:
30 min
280 calories
2 miles

[Tifflex]

Congratulations on your transformation. Good luck with your goals:).

[wendel34]

Congratulations on your transformation. Good luck with your goals:).

thank u..........cool sig my Sister in Christ

[Tifflex]

thank u..........cool sig my Sister in Christ

Thanks! He's the reason for it all:).

[Gjudas]

Awesome job with the weight loss, keep up the good work and good luck with your goals!!

[cawiau]

IN!

Best of luck my brother and


HAPPY NEW YEAR!!!!!

[cawiau]

Hey bro, how have you been? Hope all is well!

[wendel34]

Hey bro, how have you been? Hope all is well!



yup....doin great...gonna get serious now....

[wendel34]

Monday: Start:1550hrs to 1720hrs 90 minutes (234.5lbs)

Bench Press:**** 12x90** 12x100** 12x110
Machine Pull ups**** 8x-150** 8x-180** 8x-180
Smith Press**** 12x50** 8x70** 9x50
Plate Shrugs (2)**** 12x45 ** 15x45** 15x45** 12x45
machine Dips **** 12x-130** 10x-130** 10x-130 ** 8x-130
Cons. Mach Curls (1 Arm)**** 12x30** 12x30** 8x35 ** 8x35

Side Bends**** 10 ** 12
Crunches**** 25 ** 22** 20
Leg Lifts**** 12 ** 11** 7

....................................Eliptical..... ................................

Time** 00:30 minutes
Calories** 311
Distance** 2.0 miles

[wendel34]

Tuesday**********1230hrs-1400hrs 90 min 232lbs


Hack Squat*12x90*15x90*12x90
Leg Extensions*12x90*15x90*15x90
Leg Curls*15x70*12x90*12x90
Calf Raises*15x70*12X90*12x90


Elliptical

Time:30 minutes
Distance:2.03 miles
Calories 327

[wendel34]

If you wanna see before and after pics, check out my Bodyspace before and after pics.........

[mavmech13]

Sub'd for the log bro.

[G-O-A-T]

If you wanna see before and after pics, check out my Bodyspace before and after pics.........

Holy crap bro!! I never knew you used to be that big, great job getting that weight off.

[wendel34]

Sub'd for the log bro.

thanks bro


Holy crap bro!! I never knew you used to be that big, great job getting that weight off.

Yup....saved my life....

[wendel34]

1220hrs to 1320hrs (60 minutes) 232 lbs

Elliptical:
Time: 30 minutes
Distance: 2.12 miles
calories: 330

Avg. pulse 139 BPM

abs:

crunch
25-25-25-25

broom stick twist
25-25

(Ran out of time)

[wendel34]

233.5lbs 15:50-17:20*******90 minutes******

Took some Altered State and I though i was going to die.
vascular
Skin was hot and read
drenched
felt good man.....


DB Incline Press***15x25**15x30**12X45
Machine Press***10x130**8x110**9X90
DB Shoulder Press**8x30**10X30**7X30
Tri Extensions**10x50**10x50**10x50**10x50
EZ Curl Machine**10x70**10x70**8X70**12x50


Elliptical

Time: 30 min
Distance: 2.11 miles
calories:332

Avg heart rate was 130bpm

[wendel34]

Machine Press***12x50**12x70**10x70**10x80

v-Bar Press Down**15x50**10X70**8x75**6X75

Smith Machine Shoulder Press**15x50**6x70**6x70

DB Shoulder Press**10x25**10X25

Smith Machine Upright Rows**10x50**5x100**7x70

Rope Pull Down**10x35**7x35**6x40


Cardio: Elliptical

30 Minutes
2.12 miles
320 Calories

114 avg heart rate.

16:00hrs-17:20hrs (80 minutes)
142 highest heart rate.


NO Shotgun/ NO Synthesize stack.

[cawiau]

Are you following a precise workout plan?
And you did not mention anything about your diet, how is it like?

[wendel34]

Are you following a precise workout plan?
And you did not mention anything about your diet, how is it like?


I am starting a 4 day split

Monday- Shoulders and Tri's

Tuesday-Back

Wednesday-off

Thursday-Chest and Bi's

Friday-Legs

Sat-Sunday I am off

M-F is 30 minutes of cardio and i will do abs every other day.

Diet is eating every 3 hours at about 300-500 calories per meal

mostly lean protein and complex carbs.

Taking the NO Shotgun/ NO Synthesize stack.

[cawiau]

I am starting a 4 day split

Monday- Shoulders and Tri's

Tuesday-Back

Wednesday-off

Thursday-Chest and Bi's

Friday-Legs

Sat-Sunday I am off

M-F is 30 minutes of cardio and i will do abs every other day.

Diet is eating every 3 hours at about 300-500 calories per meal

mostly lean protein and complex carbs.

Taking the NO Shotgun/ NO Synthesize stack.

thanks for all the good info, appreciate it :)

[wendel34]

So today had to be an off day :(

I worked 7a-3p came home and spent time with my daughter (6th birthday today) then I had to work a basketball game from 6p-9p. Needless to say I missed the gym so i will hit it hard tomorrow.

Legs and some serious cardio tomorrow. Gonna try my free sample of Nitro tech tomorrow as well.

[wendel34]

Treadmill
Time: 30 minutes
Distance 1.60 mils
Calories: 195
Avg. HR 113



Chest: (20 second avg rest between sets)

Seated BP Machine 20x70**15x80**12x90
DB Flyes: 15x25**12X25**10X25
Pec Dec 20x70**15x70**12x70
Smith Bench Press 15x90

Elliptical:
Time: 30 mminutes
Distance: 2.11
calories: 310
avg HR 125

8:30am**Protein Bar/SF Monster
10:30am**6oz chicken breasy mixxed with 2 ox motz cheese and 2 tbl buffalo sauce/apple
11:00am ** 1 serving of NO-Shotgun
11:30am-1:30pm: Gym
1:30pm** 4oz chicken breast
1:45pm **NO-Synthesize

TO be continued

[wendel34]

Treadmill
Time: 30 minutes
Distance 1.60 mils
Calories: 195
Avg. HR 113



Chest: (20 second avg rest between sets)

Seated BP Machine 20x70**15x80**12x90
DB Flyes: 15x25**12X25**10X25
Pec Dec 20x70**15x70**12x70
Smith Bench Press 15x90

Elliptical:
Time: 30 minutes
Distance: 2.11
calories: 310
avg HR 125

8:30am**Protein Bar/SF Monster
10:30am**6oz chicken breast mixed with 2 ox motz cheese and 2 tbl buffalo sauce/apple
11:00am ** 1 serving of NO-Shotgun
11:30am-1:30pm: Gym
1:30pm** 4oz chicken breast
1:45pm **NO-Synthesize

TO be continued

[cawiau]

You are really kicking ass bro, keep up the good work :)

[cawiau]

hey bro, no updates? How are you doing?