EasyStreets
08-26-2011, 01:56 PM
So Ive been hanging around here since December learning the ropes on bodybuilding. I knew this was something I would love to do and so far I am absolutely addicted to it. I started with a drastic cut. I began logging here at 282lbs and have reached my goal of 235lbs since then. I was 315lbs when I first began to loose weight about 2.5 years ago. So its been a long journey to get to this point and I have to thank every single person here for their insight and applied knowledge.
Just a little about me to start....I am a 36 year old father of 3. I am a Corrections Officer somewhere in NY State so my life as well as my co-workers all too often actually depends on my level of fitness. I lift at an on facility gym that gets very little use by other staff so I tend to have it to myselft most times. Resources are somewhat limited but overall its a descent gym.
Now, I finally get to begin muscle building and plan on doing this as clean and simple as possible. I will be starting out my bodybuilding with a workout I found here and have tried once before for 4 weeks. The Dorian Yates 6 week trainer employs most of the lifts that have worked for me in the past and the one set to failure falls in line with my mindset of extreme hard work in a short amount of time. I will start my calorie intake level at 3400 per day and let that run for a couple of weeks and see where it takes me. Pretty clean diet so far...Chicken Breast, green veggies, lots of eggs, brown rice, sweet potatoes, cottage cheese, whey etc etc. I am extremely careful with my diet.
I will be logging all of my accomplishments, changes in diet, supplementation, and routines here as often as I can. To start I will be posting my full workout, a basic days macros, and my supps.
Starting Weight:237 (gained back 2 lbs upon carb up)
Workout:
Day 1 Chest and Biceps (1 min rest between all sets)
Decline Barbell Bench: 2 warmup sets 10-12 reps, 1 working set 6-8 failure
Incline Dumbell Press: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Flat Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 6-8 failure
5 mins rest
Concentration Curls: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Barbell Curls: 1 working set 6-8 failure
Incline Hammer Curls: 1 working set 8-10 failure
Day 2 Back (1 min rest between all sets)
Dumbell Pullovers: 2 warmup sets 10-12 reps, 1 working set 8-10 reps
Close Grip Pulldown: 1 warmup set 10-12 reps, 1 working set 8-10 reps
One Arm Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Wide Grip Cable Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Barbell Deadlift: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Day 3 Cardio and Abs
Day 4 Delts & Triceps (1 min rest between sets)
Dumbell Shoulder Press: 1 warmup set 10-12 reps, 1 warmup set 8-10, 1 working set 6-8 failure
Side Lateral Raises: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Low Pulley Raises: 1 working set 6-8 reps failure
Reverse Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 8-10 failure
5 minute rest
Tricep Pushdowns: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Lying Tricep Extensions: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Seated Tricep Press: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Day 5 Legs (1 min ret between sets)
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Lying Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Stiff Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Calf Presses: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Day 6 Rest
Example Days Diet
Breakfast
5 whole eggs
tbl olive oil
2 slices whole wheat toast (dry)
2 packages instant oatmeal in water
PreWorkout
Whey Protein
Banana
Post Workout
Whey Protein
Carb Sub (Waxy Maze)
Apple
Lunch
8.5oz steak or chicken
sweet potatoe
greens
Dinner
Steak or chicken
greens
Snack
Cottage cheese
Supplements included in my training
BSN NoXplode
BCAAs
Creatine Powder
Body Fortress Whey 52g
Supra Max Carb sup
Orange Triad Multi
Fish Oil
Goals: Just to get thicker and more defined. My weight isnt a concern as much as it once was as I know how to control it. Im not going to obsess over slight weight gain. Any weight or rep increase every week is my mail concern. I will be running this workout program for the full six weeks and then evaluating my progress at that time.
Wish me luck
Just a little about me to start....I am a 36 year old father of 3. I am a Corrections Officer somewhere in NY State so my life as well as my co-workers all too often actually depends on my level of fitness. I lift at an on facility gym that gets very little use by other staff so I tend to have it to myselft most times. Resources are somewhat limited but overall its a descent gym.
Now, I finally get to begin muscle building and plan on doing this as clean and simple as possible. I will be starting out my bodybuilding with a workout I found here and have tried once before for 4 weeks. The Dorian Yates 6 week trainer employs most of the lifts that have worked for me in the past and the one set to failure falls in line with my mindset of extreme hard work in a short amount of time. I will start my calorie intake level at 3400 per day and let that run for a couple of weeks and see where it takes me. Pretty clean diet so far...Chicken Breast, green veggies, lots of eggs, brown rice, sweet potatoes, cottage cheese, whey etc etc. I am extremely careful with my diet.
I will be logging all of my accomplishments, changes in diet, supplementation, and routines here as often as I can. To start I will be posting my full workout, a basic days macros, and my supps.
Starting Weight:237 (gained back 2 lbs upon carb up)
Workout:
Day 1 Chest and Biceps (1 min rest between all sets)
Decline Barbell Bench: 2 warmup sets 10-12 reps, 1 working set 6-8 failure
Incline Dumbell Press: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Flat Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 6-8 failure
5 mins rest
Concentration Curls: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Barbell Curls: 1 working set 6-8 failure
Incline Hammer Curls: 1 working set 8-10 failure
Day 2 Back (1 min rest between all sets)
Dumbell Pullovers: 2 warmup sets 10-12 reps, 1 working set 8-10 reps
Close Grip Pulldown: 1 warmup set 10-12 reps, 1 working set 8-10 reps
One Arm Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Wide Grip Cable Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Barbell Deadlift: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Day 3 Cardio and Abs
Day 4 Delts & Triceps (1 min rest between sets)
Dumbell Shoulder Press: 1 warmup set 10-12 reps, 1 warmup set 8-10, 1 working set 6-8 failure
Side Lateral Raises: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Low Pulley Raises: 1 working set 6-8 reps failure
Reverse Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 8-10 failure
5 minute rest
Tricep Pushdowns: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Lying Tricep Extensions: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Seated Tricep Press: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Day 5 Legs (1 min ret between sets)
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Lying Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Stiff Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Calf Presses: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Day 6 Rest
Example Days Diet
Breakfast
5 whole eggs
tbl olive oil
2 slices whole wheat toast (dry)
2 packages instant oatmeal in water
PreWorkout
Whey Protein
Banana
Post Workout
Whey Protein
Carb Sub (Waxy Maze)
Apple
Lunch
8.5oz steak or chicken
sweet potatoe
greens
Dinner
Steak or chicken
greens
Snack
Cottage cheese
Supplements included in my training
BSN NoXplode
BCAAs
Creatine Powder
Body Fortress Whey 52g
Supra Max Carb sup
Orange Triad Multi
Fish Oil
Goals: Just to get thicker and more defined. My weight isnt a concern as much as it once was as I know how to control it. Im not going to obsess over slight weight gain. Any weight or rep increase every week is my mail concern. I will be running this workout program for the full six weeks and then evaluating my progress at that time.
Wish me luck