My Journey to a New Me.

[jonnyshap]

I am currently 268lbs.... on saturday 12/18. Pretty disgusted with that. So I descided to cut the fat I don't want to be a part of me anymore. Going to enter the transformation challenge as extra motovation. I will get real update pics tomorrow with newspaper.

-Work out regimen will include 2-a-day m-f.....I like to seperate work outs so I can 2 muscle groups a day. I also just recently got Kinect of xbox 360... I have the work out and sport games to add extra calorie burning.

-Diet will be really clean, A lot of chicken and tuna. NO SODA, NO ALCOHOL and NO FAST FOOD.

-I plan on taking 2-3 Protein shake daily, with a lot of water consumption. I will have a midnight curfew on eating food that late.

-Cardio will be immense

-Pics to follow, Will also post vids as well

-Updates daily also will post work out schedule

-Any Critiques are good/bad are wecome.. Reps for quality answers

-Goal is 220 by march 2nd

[jonnyshap]

day 1a

Bicep

Curls; 30lbsx8, 35lbsx8 2 sets
BB Curls: 65lbsx8 3 sets
Preacher curls: 75lbsx15, 85lbsx8, 75llbsx8
Concentration curls: 30lbsx8, 35lbsx8 2sets
Elastic band curls - 25reps inside 25reps straight

10min elipitical cardio, 111cals burn .5miles

40g protein shake with 1% milk, 5g creatine.

[jonnyshap]

workout 1b

Dinner: spagettie and meatballs

Prework out banana

back, abs, cardio

back-
upright single row 60lbx8 3sets
lat pull machine 115lbsx8, 130lbsx8, 145lbsx8
lat pull down 140lbsx8 3 sets

abs-
crunches x50
rope pull downx30

cardio ellipitical .64miles 10min 116cals burnt

post work protein shake 40g /with 1% milk

[jonnyshap]

day 2a

no pics yet

shoulder day

seated mil press 125lbsx10, 135lbsx8, 145lbsx6, 155lbsx4
lateral raises 10lbsx12, 15lbsx8, 10lbsx12
reverse flies 15lbsx8 2 sets
reverse flies machine 115lbsx8 2 sets
Arnold Presses 45lbsx8 3 sets

cardio elliptical 10min .64 miles - 118 cals

post work out shake 40g protein/5g creatine/1% milk

starting each week (monday) i will be adding extra 1 minute to each cardio post work out.

[jonnyshap]

day 2b

dinner tuna/carrot salad

2nd work out

10 min elliptical 125cals burned w/ .8 miles

did some minor lifting on traps tonight
barbell shrugs: 135lbsx10, 155lbsx8, 185lbsx6, 205lbsx4, 225x2
seated shrugs: 185x10 2 sets

some minor abs as well, all crunches were focused on obliques

post work out protein shake 40g/1% milk
probably have some eggs later for a snack

[jonnyshap]

day 3a

pre-workout NO/Gatoraid

leg day

Leg Curls: 100lbsx10 2sets. 115lbsx10
Walking Lunges 50lbsx30
Leg press 150lbsx10, 135lbsx10, 120lbsx10
Adducter 145lbsx15 2sets
Abducter 145lbsx15 2sets
Calve Raises hanging with chain 80lbsx15 2 sets
Calve Raises seated 70lbsx15 3 sets

Cardio: Ellipitical 10min .8miles. 125 cals burned

post workout protein shake 40g/creatine 5g/1% milk

[jonnyshap]

day 3b

pics

http://i51.tinypic.com/20g01nr.jpg

http://i53.tinypic.com/o69r1c.jpg

http://i55.tinypic.com/10glqg1.jpg

Dinner had chicken (2servings) with salad

Did some late night cardio 10 min .8miles 125 cals burned w/ abs

Had another protein shake 40g/1% milk

Eat som eggs and tuna later.

[jonnyshap]

day 4a

Pre work out NO/Gatoraid

chest day

BB Bench - 155lbsx8 (warm up), 185lbsx5, 205lbsx5, 225lbsx5
Cable Flies - 25lbs(each side)x8 3 sets
BB Incline - 135lbsx5, 155lbsx5, 165lbsx5, 185lbsx5
BB Bench Banded - 185lbsx5 3sets
Fly Machine - 115lbsx8, 130lbsx8, 145lbsx8

Cardio ellipitical 10min, .75 miles, 125 cals burned

Post Work out shake 40g protein/5g creatine/1% milk

[jonnyshap]

day 4b

dinner - tuna

2nd work out 10min ellipitical 125 cals burns, abs, and then some sets of TRI"s

post work out protein shake 40g/1% milk

[jonnyshap]

day 5

Prework out NO/Gatoraid

Bicep/Back

Standing curls 30lbsx16/2 2 set, 35lbsx16
Barbell curls: 65lbsx8 3 sets
Preacher curs: 75x15 3 sets
Concentration curls 30lbsx16/2 2 sets, 35lbsx14
(note divide by 2 for all sets where you one weight for each arm, for set total)

Seated Row - 115lbsx8, 130lbsx8, 145lbsx8
Lat Pull down - 120lbsx10 2 sets
Upright Row/Single - 60lbsx16/2 3 sets

10 min cardio - 118cals burned

40g protein shake/5g creatine 1% milk

I will prolly do a lil cardio at home tonight, try to eat th cleanest as a possible as the holidays are here.

[JaySingh]

keep it going dude great start !

[geoff75]

Keep going!

[jonnyshap]

Day 6

Its Xmas, so the gym's are closed... today will be a good rest day... I will try not to over eat on Family dinner... I'll play some Kinec later to burn some cals.... ttyl... Merry Xmas.

[jonnyshap]

day 7

Yesterday was Xmas. Ate a decent amount of food. Mostly healthy meats. Back on track today

shoulder/traps

Standing Mil Press: 85lbsx10, 95lbsx8, 105lbsx6, 115lbsx4
Lateral Rasies: 10lbsx12(each arm),15lbsx10(each arm), 10lbsx12(each arm)
Rear Delt Marchine: 100lbsx8 3 sets
Front Raises: 15lbsx8 2sets
Seated Mil Press 135lbsx8 2 sets

Shrug Barberll 235lbsx8 2 sets, 245lbsx8
Shrug DB: 65lbsx8, 60lbsx8, 55lbsx8

Cardion 10min, 130cals burned
Staring 15 min Cardio tomorrw

doing some at home cardio later.

[jonnyshap]

DAY 8

Weight: 261LBS = 7LBS lost for the 1st week

Prework out NO/Gatoriad

Leg Day

Sumo Squat - 60lbsx10, 70lbsx10, 80lbsx10
Squat Smith Machine - 135lbsx8, 155lbsx8 2 sets
Leg Curls - 100lbsx10 2 sets, 115lbsx10
Adductor - 145lbsx15 2 sets
Abductior - 145lbsx15 2 sets

Calf Raises Hanging Chain - 45lbx20, 70lbsx20
Seated Calf Raises - 90lbsx15 3 sets, 45lbsx20 *burn out*

cardio - 15min 1.15 Miles - 185 Cals burned

Post work out shake - 40g protein/5g creatine/1%milk

[jonnyshap]

Day 8 part 2

Dinner, Tuna and turkey breast slices.

went back to the gym for my 2 days....

15min cardio 1.4miles 180 Cals Burned

Did some front ab work outs

Post Work out protein shake 40g/1%milk

should have eggs later and some veggies.

[jonnyshap]

Day 9

Chest Day

Gatoraid/NO pre work out

Flat BB Bench - 155lbsx5, 185lbsx5, 195lbsx5, 205lbsx5, 225lbsx5
Cable Flies - 25lbs(each side)x10 2 sets, 30lbsx10
Incline BB Bench - 135lbx5. 145lbsx5, 155lbsx5, 185lbsx5, 135lbsx5(burn out set)
Seated Fly Machine - 100lbsx10, 115lbsx10, 130lbsx10

Cardio 15min 1.10 miles 180cals burned

Post work out protein shake 40g/5g creatine/1% milk.

[jonnyshap]

day 9. part 2

Dinner - 1 lean hamburger, tater tots, and 2 slices of ham (from xmas)

Cardio 15min 1.05 180cals burned

Did some minor work on Triceps and some side abs.

Got some Rezolution from LGsiences, going to take frist dose in the morning.

[jonnyshap]

Day 10

Prework out gatoraid/NO

bicep

Curls - 30lbsx8 2 sets, 35lbsx6
BB Curls - 65lbsx8 2 sets, 75lbsx8
Concentration Curls - 30lbsx8 2 sets, 35lbsx8
Iron Grip Curls - 30lbsx8 2 sets
Elastic Band Curls 50reps 1 set

Cardio - 15 min - 1.05miles 181 Calas burned

Post work out Protein Shake 40g/5g creatine/1% Milk

Tuna for dinner, going to take some work out vids tomorrow and hopully updated newspaper pic for Transformation Contest.

[jonnyshap]

Day 10 part 2

Dinner - Tuna

Went back to gym for cardio 15min 180cals burned

Did Back exercises tonight with some light ab work...

I am tired now.... had a post work out protein shake 40g/1% milk

[jonnyshap]

day 11

Shoulder Day

prework out NO/gatoraid

Mil Press 125lbsx10, 135lbsx8 (see vid below). 145lbsx4
Side Raises (each hand), 10lbsx12, 15lbx10, 15lbsx12
Reverse Fly (each hand), 15lbsx8 sets
Arnolds (each hand), 40lbsx8 2 sets, 45lbsx8
Front Raisess (each hand) 15lbsx8 2 sets

Cardio 1.10 miles 15min 180cals burned

Postwork out shake 40g protien/5g creatine/1%milk

5v512ABUmfk

any other vids you guys want to see let me know and I'll record it.

[jonnyshap]

day 12

leg day
prework put NO/gatoraid

squats 135lbsx10, 155lbsx8, 185lbx4, 195lbsx4
lunges 40lbsx16 2 sets, 50bs x16
adductor 145lbsx15 2sets
abductur 145lbsx15 2sets
glute machine 70lbsx20 2 sets

calf chain raises 45lbsx20 2 sets
seated calf raises 70lbsx20 3 sets

no cardio, will be dancing a lot for nye

[jonnyshap]

day 13

Chest Day

Prework Out NO / Gatoraid

Bench BB - 155lbsx5, 185lbsx5, 195lbsx5, 205lbx5, 225lbsx4
Cable Fly - 25lbsx8 2 sets, 30lbsx8
Incline BB- 135lbsx5, 145lbsx5, 155lbsx5, 165lbsx5, 135lbsx5
Cable Fly on Ab Ball - 15lbsx8, 20lbsx8 2 sets

Did some minor tricep work as well

Post work out protein shake 40g/5g creatine/1%milk

going to take last creatine tomorrow, start on fatburner on Monday... no cardio today... too tired from dancing last night.

[jonnyshap]

day 14

bicep / back day

curls 30lbs x16 2 sets, 35lbsx16
preacher curls 75lbsx15 2 sets 75lbsx10
bb curls 65lbsx8 2 sets
concentration curls 30lbsx8 2 sets, 35lbsx6

row machine 130lbsx8, 145lbsx8
single upright row 60lbsx8 2 sets
lat pull down 130lbsx8 2 sets

15min cardio 180cals burned

post work protein shake 40g/5g creatine/1% milk

***things to change tomorrow***
1. creatine stops
2. start fatburner
3. add 2:50 to cardio
4. post weight

[jonnyshap]

Day 15

Weight 258, 10 pound drop since beginning

Shoulder Day -

Stand Mil Press : 85lbsx10, 95lbsx8, 105bsx6, 115lbsx4
Side Raises - 10lbsx15, 15lbsx10 2 sets
Front Raises -15lbsx8 2 sets
Reverse Bent Over Fly - 15lbsx8 2 sets
Reverse Fly machine - 100lbsx8 2 sets 85lbsx8

Cardio 17.5 Minuts - 200 cals burned

notes, didnt take fat burner woke up to late today, need to work on that. Going to do epic 60min cardio tomorrow.

post work out 40g protein/1% Milk

[jonnyshap]

day 16

feels like rest day

light legs and light cardio

not much to report

[jonnyshap]

day 17

Chest Day

Prework out NO

Flat BB Bench: 155lbsx5, 185lbsx5, 205lbsx5, 225lbsx5
Cable Flies: 25lbsx8, 30lbsx8 2 sets
Incline BB Bench: 135bsx5, 155lbsx5, 165lbsx5, 185lbsx5
Decline BB Bench: 185lbsx5 2 Sets

Cardio 17.5 minutes 200 Cals burned

Protien shake 40g/1% Milk

[jonnyshap]

day 18

prework NO

bicep day

curls 30lbsx8, 35lbsx8 2sets
bb curs 65lbsx8, 70lbsx8, 75lbsx8
preacher curls 70lbsx 12 3 sets
concentration curls 30lbsx8 35lbsx8 2 sets
elastic band curls 30reps

cardio 17.5 min 205 cals

post work put potien shake 40g/1% milk

should do back later with more cardio

[jonnyshap]

day 20

prework out NO

shoulder day

mil press 135lbsx8, 145lbsx6, 155lbsx4, 165lbsx4
side raises 15lbsx15 2 sets 10lbsx12
reverse fies 15lbsx8 2set
arnolds 40lbsx8 2 sets, 45lbsx8

cardio 17min 200 cals

protien 40g 1% milk

[jonnyshap]

rest day

[jonnyshap]

day 22

pre work ou NO

Chest day

BB Bench 185lbsx8 3 sets
BB Incline 155lbx8 2 set 185lbx8, 135lbsx5
Fly Machine 110lbsx8 3 sets
DB Incline 45lbsx8 2 sets 50lbsx8

some minor try work.

cardio again this week.

[jonnyshap]

day 23

It snowed, so gym closed. didn't do ****, feels bad man.

[jonnyshap]

day 24

Don't have time at the moment to type out todays activities but had an awesome work out today.

[jonnyshap]

day 25

uh im getting lazy with this log

[ASJames]

DUDE!!!!!

****ing hop to it on the log

you just slack off now the body you want wont come to you, you gotta work hard and make that body for yourself!!!

stay dedicated use the log and everyone here will help!!!

[jonnyshap]

day26

yea i been slacking, i still been doing the stuff just havent posted, ill post a big weekend log tomorrow after noon.

[jonnyshap]

day 27 super update

havent posted a good update in awhile. I am still lifting hard, took a week off from cardio this week, going to hit cardio hard next week. I am enlisting the Navy... so i have extra motovation to lose some weight.. I need to lose 20 more pounds to get in. Not bad vey attainable.

bicep back

Curls DB 30lbsx8,35lbsx8 2 sets
BB Curls 65lbsx8, 75lbsx8, 85lbsx6
Preacher Curls 75lbsx 15, 10
Standing Curls with straps machine 25lbsx8, 30lbsx8, 35lbsx8
Concentration Curls 30lbsx8, 35lbsx8
Burn out 50 Reps

Lat Pull toward machine 130lbx10 2 sets
DB Up right row 60lbx8 50lbsx8 drop set (2)
Pull ups 100lbsx8 2 sets(assisted)

[jonnyshap]

day 28

shoulder/traps

mil press 135lbsx8, 145lbsx6, 165lbsx4, 185lbsx2
side raises 15lbsx9 2 sets, 20lbsx8
arnolds 45lbsx8, 50lbsx6 2 sets
reverse fly 15lbsx8 3 sets

seated shrugs 235lbsx10 3 sets

[jonnyshap]

day 29

leg day

squats - 135lbsx8, 145lbsx6, 155lbsx4,185lbsx4,195lbsx2
leg press- 150lbsx8, 170lbsx8, 190lbsx8
leg curl - 100lbsx8, 115lbsx8, 130lbsx8
adductior - 145lbsx15 160lbsx15
abductor -145lbsx15 160lbsx15

[jonnyshap]

day 30

chest day

bb bench 155lbsx8, 185lbsx8 205lbsx8 225lbsx3, 245lbsx1
bb incline 135lbsx8 145lbsx6, 155lbsx4 185lbsx2
db inclune 50lbsx8 55lbs x8 60lbsx8
flies 25lbsx8 30lbsx8 35lbsx8

[jonnyshap]

day 31

bicep /back

db curls 30lbsx6 35lbsx6 40lbsx6
bb curls 65lbsx8 75lbsx8 85lbsx8
preacher curls 75lbsx12 3 sets
concentraion curls 35lbsx6 2 sts 40lbsx6

[jonnyshap]

day 32

shoulder/traps

mil press seated 135lbx8, 145lbx6, 155lbsx4, 165lbx4, 185lbsx2
side raises 15lbsx10 2 sets 20lbsx8
reverse flies machine 100lbsx8, 115lbsx8, 130lbsx7
arnolds 45lbsx8 2 sets, 50lbsx6
front raises 15lbsx8 2 sets

bb shrug 185lbsx10 3 sets
seated shrug machine 200lbsx10 3 sets

havent done cardio, been a lil sicky...

for the 1st month i lost about 10lbs. which is pretty good...

[jonnyshap]

day 32, 33, 34

had a really busy week, still exercising and everything, will get back with this log tomorrow.

[jonnyshap]

just an update

been really busy with life stuff, still hitting the gym and every thing, down 5lbs.

[jonnyshap]

i need to get back on this, still working out and doing the cardio just no update mood i guess.

[jonnyshap]

UPDATE

I don't get a chance to log this everyday but will type up an update for those that were following a long.... I have been pretty much eating nothing but chick/tuna and protien shake... getting about 250g of protien a day. I am down to 252lbs. I am going to try out some Testpro from AI. I got in the mail today, so I'll start that tomorrow... looking forward to it now off to the gym... do you guys want any vids of me at the gym... I have recorded in awhile i need some ideas thanks.

[jonnyshap]

Over Due Update

Well its been while since I updated last.... still eating right and going to the gym. A lot has been going on lately in life. I am moving in two days. When I get that settled, Wednesday I will be doing epic cut for the summer. So expect on wednesday more updates :)

[jonnyshap]

chest tri day

65lbs dbs x 8 75lbsx 8 85lbs x 6
185 pauses x 5 2 sets 225 x 5 bb bench
flies on a ball 25lbsx8 3 sets
incline bb bench 135lbsx 5 3 sets
pec dec 145lbs x 8 3 sets

going to do some cardio later, still at 255lbs.