Perfect Bod Perfect Performance

[DONJUANPIMPIN]

Yeah so my highschool of career of sports have finally come to an end last night. Needing to place 4th in a wrestling tournament to make it to the state tournament i fell short by one match placing 5th. I'm torn beat up and saddened but life goes on. I need to start working out again. Well I don't even have like a purpose or goal to workout for anymore since my h.s football and wrestling careers are over. I don't even know if I will play college football depending on which college i go to which I still don't know where I'm going. Since I don't want to stay at home but I have gotten down to St.Johns (close to my house, no football team. West Virginia( out of state, alot of money d1 football team but I may not like the place) Community college (Football team and can transfer cheap only 2000 a year way less than what I'm paying now but i will have to stay at home. And I'm applying to Uabany soon. So I dont know if I should pick my choice of the chances of playing football or just to go away have fun and get an education. For now I'm just waiting to get a blood test and see a surgeon about my gyno situation. For now I'm going to take a week off and start training hard again getting my strength up, lowering bf% I'm already in the best shape of my life and just wanting to build on that

[spytechs_wife]

hey there! sorry to hear about the wrestling loss and all. but you seem to have a really good attitude about it! let me tell you kiddo, highschool is SO a tiny part of your life. (dont i sound wise and old? lol) you've got a LONG road ahead of you, and if nothing else, your fitness "goal" can just be plain ol' overall health! sounds like you are really gearing up for college...thats awesome! make it another goal to not become one of those fit guys in highschool, but then gets a beer gut in college. ;)

do you know what program you are going to train with? since you are a wrestler, why not try a strength training or powerlifting route? might be something you could get into and find new goals to pursue, if you haven't already...just an idea.

i wish you the best of luck, and hope everything works out with your bloodtest. by the way, might i ask what state you are in?

*subscribing*

clare

[DONJUANPIMPIN]

I'm in NY. I'm most likely going to training with a modified Westside routine

[spytechs_wife]

I'm in NY. I'm most likely going to training with a modified Westside routine

rock on! a westside type was exactly what i was thinking of when i read your first post. :)

[FSUFan4]

Subscribing to your journal..

I see you are/were thinking of going to West Virginia. I live in West Virginia, but go to Marshall University.

[DONJUANPIMPIN]

Okay I've been swamped and haven't been working out. I've recently gotten a car and in process of getting it registered and getting plates. Also doing better in school finally and since wrestling over even tho I'm being asked to play volleyball I'm going to start working out this following week. Here my workout if anyone has any suggestions abotu my workout. My goals I would like to lose about 15-20lbs by May, Get my bf to about 10% bf, see the doctor about gyno, hopefully get the gyno surgery during spring break, Get my bench back up to where it was last summer. First time I've worked out seriously since about early august.

Day1
Bench Workup to 5 Rep Max
BB row 3.8
BB Curls 3x10
Close Grip 3x10
INcline Bench 1x100 (Pause if need be)

Day 2
Deadlift 3x5
Squat 3x5
Lunge 2x8
BB Shrugs 5x5
Hamstring Pull 3x10

Day 3
Close Grip Decline Bench 3x6
Miltery Press 3x6
BB row 4x5
Lateral Raise 1x100

Day 4
Front Squat 1x15,1x12,1x8, 1x20
SLDL 3x5
Hang Clean 3x3
BB curl 5x5

[FSUFan4]

Good luck with your goals man.

[spytechs_wife]

hey what kind of car did you get? how fun!

i dont know much about gyno, but are you really considering surgery? isnt it something that will go away after you lose some bf??? i honestly dont know...but surgery? wow! well whatever, i hope it works out for you. :D

plan looks good btw. deads and squats on the same day! intesnse. have fun with that ;)

have a good day!

clare

[DONJUANPIMPIN]

I'm got a '91 accord with 48,000 miles waiting for my parents to finish like paying and getting a new title and plates.
The gyno well I went to the doctor and should told me that is an option but since I got it from puberty theirs still a chance for it to go away on it's on and theirs a chance it might not be. I'm just going to drop to as low a bodyfat as possible cause I honestly have no money for the surgery doctor said it was like 4-5 thousand and not covered by insurance unless it brings pain and it has to be documented. So I think I'll just try to get to 10 if I can't live with it I'll maybe take a loan or get a job in the summer to pay for it.
That's how I like my leg workouts intense

[my9mmloveletter]

Hey dude, good luck with everything. I live on Long Island and am also doing the community college thing. Suffolk CC only costs 1700/semester. Cant beat that. Im new to the whole athletic thing, hoping to get into Boston University in about a year and hopefully by then ill be ready to go for the crew team. Im subscriping to your thread, good luck with the goals.

[DONJUANPIMPIN]

Hey dude, good luck with everything. I live on Long Island and am also doing the community college thing. Suffolk CC only costs 1700/semester. Cant beat that. Im new to the whole athletic thing, hoping to get into Boston University in about a year and hopefully by then ill be ready to go for the crew team. Im subscriping to your thread, good luck with the goals.
Thanks I will most likely go to Nassau or if I get accepted to Suny Albany I will go their

[DONJUANPIMPIN]

First Day back after roughly 6 months without heavy lifting and WOW are my numbers are disappointing. I need to fix my nutrtion and start supplementing the basics again. I got 12 weeks till my prom and basically summer. So hopefully I can get in better shape and look in better shape. Hopefully I can get to 10% bf if I work hard. I'm at roughly I'd say 19-18. Also can't workout in my basement no more def need to go to a gym. To cramp in school gym and in my basement. Also I'm going have to move my leg workout to wednesday since I have a volleyball pratice 2morro. Basically I just hope I get cut cause I don't want to do it but I lost a bet and have to tryout I"m a man of my word.

Bench
1x8x135
1x5x155
1x5x165
1x4x175 About 30lbs short of what I'd be satisfied with got alot of catching up to do

BB Row
1x4x115 Wtf to heavy
1x8x95
1x8x105
1x5x115 Hmmph

BB curls
2x10x75
1x5x80


Close Grip
1x10x125
1x9x135
1x4x145

Incline Bench
1x100x65 Pauses taken like 4. That was a b**** don't let the low weight fool yet. The latic acid build up is a rush. Chad waterbury mad a whole workout with high rep workout

Comments: I expected too much. Didn't get my expected weight for any of the lifts which is embarrasing. Also kind of tweak my wrist on the close grip hopefully it will go away. Been a while since I like lifted seriously instead of just going to the weight room and just looking at the weights or not lifting heavy because I didn't want to gain weight for wrestling or scared of the conditioning session that would follow. Also I think I lost quite a bit of muscle from wrestling now that I think of it losing 20lbs in a month in a half isn't to heathly esp when its all running and body weight excerisises. Guess I'm paying for it now. It sucks cause it's going take me a few weeks to get back to my usual numbers and everyone around me hitting PRs. Thanks guys lol j/p just more motivation and time to catch up.

[FSUFan4]

Don't worr yaboout it man, you'll gain your strength back. Just keep at it.

[my9mmloveletter]

Thanks I will most likely go to Nassau or if I get accepted to Suny Albany I will go their

nice dude. just be careful, SUNY albany is a huuuugggeee party school. Don't let it distract you from your physical goals.

Best of luck.

[DONJUANPIMPIN]

Day 2
Squat- Skipped Basement no power rack skip this untill I can get into the gym.
Deadlift
1x5x135
1x5x165
1x5x195

Lunge
2x8x35 Plate In Chest

Shrug Grip Sucks on these
1x5x165
1x5x175
1x5x185
1x3x195
1x0x205 Could have done it but my grip just kept slipping and I needed to hurry up with the workout. I need to either get some gloves or some chalk since it's my own equipment

Hamstring Pull
2x10x25

Core
1x100 Crunches
1x25 Right Arm to Left Leg Crunches
1x25 Left Arm to Right Leg Crunches
10x10 sec fall down leg lifts
10 Supermans
50 Air Bicycle

Comments:So-So day. Need to get to a gym and pick up the intensity and fix my diet my diet is ****ty. I either don't eat the whole day or I eat like bagels and pretzels with no other like protein sources. Jeesh H.S lunches oh how I hate them plus no income since I don't have a job anymore so I can't eat my old lavish Ham sandwhiches everyday oh well. Hopefully I'll be employed again after my next report card. Also those hamstring pull are ehhh I didn't feel them working and it messed up my floor. Need to find a different hamstring excersise

[FSUFan4]

Hey man that wasn't a bad workout at all..

For the shrugs, you have a few options here. You can do some grip work to strengthen that grip, but you will find that you just can't grip as much weight as you can shrug. i for one use straps, because I go as heavy as I can usually on shrugs. Gloves/chalk help, but with straps you can maximize the weight.

[DONJUANPIMPIN]

Yeah thakns for the tip. Yeah workout is not too bad. I'm just used to more weight and more intensity. I will get their soon enough

[DONJUANPIMPIN]

Decline Close Grip
1x6x135
1x6x155
1x6x165

Miltery Press
2x5x95
1x5x105

BB Row
1x5x105
1x5x110
1x5x115
1x5x125

Lateral Raise 1x100x5lbs ea hand 4 pauses taken

Commens: Okay workout won't too impressed but hey any workout better than no workout. Decline was kinda ez. Kinda of short and not to hard might change up the rep scheme or just might keep it this way any suggestions?

[FSUFan4]

You could try 10-12 rep range and short rest periods (1min or less)

[DONJUANPIMPIN]

Havent posted in a while. Well I'm going start posting religiously anyway. Here what supps and what I'm having for breakfast
Woke up took Multi, Fish Oil, Vaporize, Red Acid
Breakfast
Oats and whey protein

[DONJUANPIMPIN]

Cardio
HIIT 20 Minutes (90 Sec Light, 30 Sec Hard) Cardio Bike

[FSUFan4]

Cardio
HIIT 20 Minutes (90 Sec Light, 30 Sec Hard) Cardio Bike
Nice cardio man. WB

[DONJUANPIMPIN]

Chad Waterbury Summer Workout Project

Phase 2 Day 1

A1.Lunges
6x4x45lb
A2.Bentover Row
6x4x115

Rest

B1.Push Press
4x4x115
2x4x95
B2.Weight Crunchs
6x4x45lb

Rest

Power Cleans
6x4x95
Calf Raises
6x4x45


PreWorkout: Green Bulge, Red Acid
Post Workout: Food, PWO Shake, 3 Grams of CEE, fish oil and Vaporize
Comments: That really beat me up. Should have started the first phase but I didn't want to behind the others in the testing. I wonder if i'm doing it wrong cause I only took 3 rest periods inbetween paring and I don't think your suppose to rest inbetweens 1 and 2's. Only took me a half an hour but that really beat me up. Sweating buckets right now. Should have started lighter on push press and bentover rows. Really burnt out quick on those excersises. I need to get back in shape not really focusing on strength since I'm not playing sports for the time between in college. HIIT is going to kill me tomorrow my legs are hurting so bad right now

[FSUFan4]

yeah man I bet that was tough. Nice workout though. Keep it up.