My JOURNEY TO A NEW ME

[sluge]

On the road to a new and improved man. Fat loss and Muscle gain is my ultimate goal. I started on June 17th,2006 but I missed placed my workout sheets. Weighed in at 245 pounds when I started,bodyfat % if I had to guess about 22%. The workouts below are since July 17,2006. I use the basic 30/40/30 macro and adjust according. I am 38 years old, married for 20 years (been together for 23 years), father of 3 daughters. I AM STILL NOT READY TO POST MY PHOTOS ALTHOUGH I DO HAVE A BEFORE PHOTO. JUST TO ASHAMED OF IT, PLEASE RESPECT THAT.

My goals.

Weekly goal: Lose a minimal of 1.5 pounds per week.
Stay committed with my workouts and changing it up weekly
Stay committed with eating healthy and do my best to maintain a 30/40/30 Macro

3 month goal: Lose no less than 18 pounds and drop 2 inches off my waist line.

12 month goal: On July 17th, 2006 I will be at a point of looking good and being healthy. I will have a
physic that is more lean muscle rather than more flabby fat. My goal by the time I am 40
years old will be a weight of 190 pounds with a BF% of 9-12%.

My workouts

July 17th, 2006 Chest/ Bi’s

Flat bench 135 lbs. 4x8
Incline bench 135 lbs. 4x8
Pec Deck 90 lbs. 4x10
S. Bar Curl 55 lbs. 4x8
Preacher Curl 45 lbs. 3x8
DB Cont curl 20 lbs. 4x6
Db seat curl 20 lbs. 3x8
Finished the workout off with a 15 min , 1 mile walk.

July 18th, 2006

Woke up at 5:15am walked 1 mile.


July 20th,2006 Back/ Triceps

Front wide grip Lat PD 90 lbs. 4x8
Bent over Row 60 lbs. 4x10
Behind neck Lat PD 70 lbs. 4x10
Rev Lat PD 70 lbs. 2x10
Close grip bench 60 lbs. 4x10
Tricep PD 35 lbs. 2x10
“ ” 35 lbs. 2x8
Tri over head rope ext 25 lbs. 3x8
“ ” 25 lbs. 3x6

Finished with a 1 mile walk.

July 22,2006 Leg/shoulder

Military Press 60 lbs. 3x6
Front Lateral 10 lbs. 3x8
Side laterals 20 lbs. 3x6
Arnold Press 20 lbs. 2x8
Shrugs 45 lb. plate 3x16
Leg ext 90 lbs. 3x10
Squat 60 lbs. 1x10 I will need to hold off on the squat for a while

July 24,2006 Chest / Bi’s

Flat bench 135 lbs. 2x8
“ “ 165 lbs. 2x6
Incline bench 135 lbs. 4x8
DB flies 20 lbs. 3x10
S. Bar Curl 65 lbs. 4x8
DB Preacher Curl 20 lbs. 3x8
DB Cont curl 20 lbs. 4x6
Db seat curl 20 lbs. 3x8
EZ bar curl 40 lbs. 3x8
Forearm curl 20 lbs. 2x8
Rev Forearm 20 lbs. 2x10

July 26,2006 Back / Tri’s

Front wide grip Lat PD 90 lbs. 4x8
Close grip lat PD 90 lbs. 4x8
Bent over Row 65 lbs. 3x10
Close grip bench 80lbs. 4x10
Tricep PD 50 lbs. 3x6
EZ bar tri ext/nose break 40 lbs. 4x8

July 29,2006 shoulders

Military Press 60 lbs. 3x6
DB Front Lateral 10 lbs. 3x8
DB Side laterals 20 lbs. 3x6
Shrugs 45 lb. plate 3x20

August 1,2006 Chest/ Triceps

Flat bench 135 lbs. 2x10
“ “ 185lbs. 2x6
Incline bench 135 lbs. 4x8
Close grip bench 115 lbs. 4x8
Kickback 20 lbs. 3x6
EZ nose breaker 40 lbs. 4x8
Finished w/ 1 mile walk.

August 3,2006 Back/Biceps

Wide Grip Lat PD 70 lbs. 1x12 >>>>>>> Warm Up
Front wide grip Lat PD 100 lbs. 4x8
Close grip lat PD 100 lbs. 4x8
Seated Row 100 lbs. 3x10
Strght Bar Pull Down 50 lbs. 3x6
EZ bar Prech curl 40 lbs. 4x8 >>>>>>>> wide grip
EZ bar Prech curl 40 lbs. 4x8 >>>>>>>> close grip
DB Hammer curl 20 lbs. 3x8
Concent curl 20 lbs. 2x12

August 7,2006 Chest / Triceps

Flat bench 135 lbs. 3x8
“ “ 185lbs. 3x6
Incline bench 145 lbs. 3x6
Close grip bench 115 lbs. 3x8
Tricep PD 50 lbs. 4x8
EZ nose breaker 40 lbs. 2x8 >>>>> wide grip
EZ nose breaker 40 lbs. 2x8 >>>>> close grip


August 10, 2006 Back / Biceps

Wide Grip Lat PD 50 lbs. 1x12 >>>>>>> Warm Up
Front wide grip Lat PD 100 lbs. 4x8
Close grip lat PD 100 lbs. 4x6
S Bar Bent over Row 95 lbs. 3x10
Single arm bent over row 35 lbs. 3x8 >>>>>>>>>>>>> Used 35 pound Plate
EZ bar Prech curl 40 lbs. 2x10 >>>>>>>> wide grip
EZ bar Prech curl 40 lbs. 2x10 >>>>>>>> close grip
Seated DB curl 20 lbs. 3x6
Preacher curl 70 lbs. 3x8
“ “ 50 lbs. 3x6


It’s been 8 weeks since I started. Remember the start date was June 17th, 2006. I took 9 days off to recoop.


August 21,2006 Started a 4 day work out. Weight in at 232 pounds. Chest / Triceps



Flat bench 115 lbs. 1x12 >>>>>>>> Warm up
“ “ 135lbs. 3x8
Incline bench 135 lbs. 3x8
Close grip bench 115 lbs. 3x8
Tricep PD 50 lbs. 3x8
EZ nose breaker 40 lbs. 2x8 >>>>> wide grip
EZ nose breaker 40 lbs. 2x8 >>>>> close grip

Did a light workout today due to the 9 day break. Finished with a 1 mile walk.

August 22,2006 Back / Biceps

Wide Grip Lat PD 50 lbs. 1x12 >>>>>>> Warm Up
Front wide grip Lat PD 120 lbs. 3x6
Close grip lat PD 100 lbs. 3x6
HIGH Row standing 70 lbs. 4x8
EZ bar Prech curl 50 lbs. 2x8 >>>>>>>> wide grip
EZ bar Prech curl 50 lbs. 2x8 >>>>>>>> close grip
Seated DB curl 20 lbs. 3x8 >>>>>>>>>>>>>>>>> I NEED MORE DB’s.
DB hammer curls 20 lbs. 3x8
S.Bar CURL No weight 45 lb.s 1 x failure.

No walk today. Lightning outside…..DON’T want to get struck!!!

[stephenlouis]

HI! Looks like you are off to a good start and 22% bf is pretty respectable base in my opinion...Im about 25-26.

Welcome to the journals, I find it very useful for monitoring my lack of progress, I hope you will find just the opposite!

[ChocoChick]

Welcome back, Sluge. :)

[Hibiscus09]

Nice workouts, Sluge! :) I'm impressed with anyone who can get up at 5:15 a.m. to take a walk! :D


My goal by the time I am 40
years old will be a weight of 190 pounds with a BF% of 9-12%.

Great goals and you have plenty of time to get to where you want to be. You can do it! Slow, steady & smart wins the race!

[Nobleronin4]

Hey Sluge.....

Let me introduce myself. I am (you) just a bit heavyer. I live down the road in Macon Ga. We are about the same age, and I to have some before photos that I will not post until I am half way to my goal. I will be following Mike Mentzer's heavy duty workout approach, i.e. (less time in the gym and more recuperation).

Good luck.

[sluge]

Welcome back, Sluge. :)
Thanks DBFgirl. I really never went anywhere. I was just hanging low and getting my ducks in a row.

[sluge]

One more thing I'd like to add. back in May before any workout/exercise started my blood pressure was 150 over 110. I went to the Doc last Wed and my blood pressure is now 130 over 86. Not a bad improvement at all in my opion.

[sluge]

Hey Sluge.....

Let me introduce myself. I am (you) just a bit heavyer. I live down the road in Macon Ga. We are about the same age, and I to have some before photos that I will not post until I am half way to my goal. I will be following Mike Mentzer's heavy duty workout approach, i.e. (less time in the gym and more recuperation).

Good luck.

Nice to meet ya. Yep your just around the corner.