Doobz0326 Workout Journal

[doobz0326]

WARNING: This thread while being well written and clean in its language, will not be a warm and fuzzy one. I believe in straight talk and calling a spade a spade. The only excuse worth using is the one you ignore and blow right past i don't accept excuses from myself and sao I won't give my readers any excuses to not going for broke in their physique goals. so if you want to be encouraged and coddled . this thread is not for you but if you want encouragement and reasons and means to get moving in your bdodybuilding goals, without any bull, then your in the right place


Ok so I started this journal to share my journey from flabby and out of shape to 8% BF and in shape. I am newbie but a well read one. I have taken 2 months just to get a CPT and a workable diet, excercise and supplements routine. I have taken time to meet, and get to know , some of teh best and most successful people on this site who are normal folks just like me but who are knowlegeable and passionate just like me. If you are new to this site or bodybuilding or just want to see the story of someone who is just like you but decided to stop dreaming about his dreams and start making them come true by first changing his body as he starts changing his life and quits sitting on the sidelines on the great adventure called life. Then this is the blog for you.

I did not know a thing about bosdybuilding . had only lifted a few times ever, never played sports because of a debilitating and limiting physical disability . I am a university employee at an awesome college , I work two jobs and have great dreams . One of these dreams is to meet and marry and awesome holy , pure, and virtous woman, but first I have to look the part . That means that I need a strong ripped cut and built body to complement my many and great mental personal and spiritual qualities .... sometimes the good guy finishes last because he doesn't demonstarte to the girl he watches from afar that he values himself enough to work at being in awesome shape .....

two months ago my diability miracoulously stopped, just vanished. I have the documented medical eveidence to prove both the lifelong chronic disability and the sudden total reversal of the same. With this new lease on life I have taken to bodybuilding with a consuming passion

Here is the first 5 things you need to do to get in the best shape of your life starting now

1) Make a choice to stop being just you and start being the you you have always wanted to be. Take starter pictures and shock yourself into reality that yourt body is not appealing to yourself or anyone else. Shre your passion with friends so they can encourage you, advise you, jourtney with you and as needed, kick your ass when you slack off. Set goals and dates to reach those goals. I have set a goal of a 7% drop in BF in 4 months with a wider chest and defined arms and abs...... its doable and ambitious but I can do it because I will put everything I have into this project .

Become yuour own worst nightmare. Hold yourself to that standard of physical, dieteary, and supplementation excellence. Such that that skipped rep or rushed workout is just not acceptable. That cheat food outside of my diet is just not allowed . For once in your life just do it and don't quit

Most of the time we say we can't do something not becaue is impossible but becaue its is hard inconvient or requires radical change on our parts. Screw convience or comfort. Life is supposed to be good but it was never promised to us to be easy or comfortable. Listen: do you want to be the guy who looks like the man you have always wanted to or do you want to be the guiy who doesn't like himself or will never be caught dead without a shirt? I made my choice . You need to make yours. Trust me you have only one God givenm life and body its now or never! If I can overcome all my odds and crap you have no excuse except cheap ones (these arer some of the things going through my head each day)

2) Read and Research- The worst plan is anything with the word 'quick in it ' Nothing in this world is free or easy. Anyone who promises that is either dilusional or a con artist. I spent two months researching and planning , emailing and calling looking at time , schedules, goals and budgets . So I wasn't in the gym but i made myself a promise 'do something every day to get in shape'

Our culture as wacky as it is that puts all the weight on works and deeds and actions and none on planning commitment and learning That is foollish. so each day for the last two months I have been reading and measuring, networking and studying how to get in shape healthy and right. Make sure you know what your doing from the get go. You see as you are in there throwing weight around thinking your getting in shape but not really I was at home planning and preparing making sure then when go day comes I am all in from here on out and have no excuse to quit. You see whn I hit those weight starting in a few days I will KNOW i am doing right and I will KNOW that my diet is dead on target so that every day is a effective means toward my goals

3) Get A Personal Trainer - We spend years in school listening to teachers. we spend time doing internships and getting mentoring, we have tax planners lawyers and every other kind of teacher imaginable. Why do we try to do it ourselves with one of our most precious and irreplacable gifts , our body?

Our culture is right 'you get what you pay for' drop the money each month and get a CPT to help you develop personaized , accurate and liveable plans. Let someone teach you and guide you. Lifting and diet are more fun when you have a friend to share the journey with . There is nothing in this life that is better when done alone....nothing .

If you say you don't have the money perhaps you really don't and I respect that but take a hard long look at your budget , I found 100 dollars in really uneccessary expenses that when cut out give me more then enough money for a trainer. Ask yourself when looking at your busget is this or that item or expense truly a need or more of an expendable want? I think if you put bodybuilding high enough on the list of life priorities you will find the money and means to that goal

Make sure your trainer has the credentails. ACE certificatiuon degrees in excercise science or kinselogy etc. Does he or she have the experience to back up the credentials? have they trained for a major sport, bodybuilding competition or iroman competition? Do they have a devloped physique or a reasonabvly developed one? the proof is in the photo as they say. Are they passionate and willing to keep you on task? Do they have an inspiring physique do they look like how you want to look? Talk to the person about rates anmd experience , knowledge and abilities. Are they friendly do you enjoy talking to them? Are they similar to you in lifestyle and goals , beliefs and values.? Do you want a trainer who is in amazing shape and a million miles ahead of you in physique or someone who is good shape but is on his way just like you to that awesome body? either option is cool , its a personal choice for each peron.

I wanted a trainer who was attainable in his physique who I could also call friend I chosde my trainer because he was afordable, a family man. grad student, knowledgable and in good shape but not freaky good shape . I wanted a trainer who would be in better shape then me but not such shape that it is unattainabe. I wanted someone who shared my Christian moral an ethical values who could call me on to physical excelklence bvecause it glorifies God and not just for vain reasons of appealing to women (although I have those motives and they are ok I won't allow that to be my primary reason) again make sure your trainer is in step with your personality lifestyle and beliefs.

4) Get Inspired . Any normal guy will admit that he has looked at weightlifting magazine or websites at some point and thought "Damn I wished I looked like that!" I took that idea to the next level. I found some good , decent photos of models and bodsybuilders that made me recall that thought "Damn I wished I look like that!" I even contacted one particularly inspiring model and asked for photos of him. Now that nameless model is a real person who put in real work and got ot where I want to be. Find an image or images that inspire you and put them up where you will see them often.

For me they are right next to my mirror and so when i get out of the shower and see my not in shape self next to these photos of great physiques I am reminded of my goals and that today , just like every other day , I need to work toward my goals in some way , cardio, weights, diet, siupplemnst , research etc

Note: Some may think "wait photos of shirtless guys? wait a minute I am not gay or something like that". Well guess what I am not either. I am straight and a gorgeous girls get my engine reving . but i am also comfortabnle enough with my sexuality to recognize and admire physical success in another man without it indicating attrarction . I want to look like them not anything else. Here is how i look at it . That photo inspires me and reminds me what I want to look like and it shows me what I want my wife to see on my wedding night when I am naked. That photo shows me what I want my wife to see. For the record I personally do not believe in sex outside of marriage and not with anyone but you wife, so hence she is the only one I want to see me completely naked.

5) Get a Fitness Assesment, Set a start date, and set a dream goal.
Right before you start, get a fitness assesment done. This is a comprensive strength, and body analysis (measurements and body fat etc). Any trainer worth his salt will be able to conduct the asessment themselves or generate a form and review the results themselves. So work out the fitness assesment with or though your trainer. Let tehme, with your input , develop affordable, livable diets and workouts trailored juts tto you

Set a firm start date. When you have done steps 1-4 and you have workable , diet , supplement and weight training plans in place set a start date and broadcast it to everyone you know (especially on this site) that way you build up a positive peer presure to stay on course! Invite peole to critique , advise and encourage you . Trust me it helps

Set a Dream Goal . This is should be way beyond you initial goal something that is a dream out reach at the beginning of your journey . Is compete and/or win a major bodybuilding competition? isd it to get a modeling gig? is it to take professional photos to celebrate your new physique? is it to be in shape for the prom or wedding night? Is it to add years to your life? Whatever it is make it as high as the sky. As you set and achieve more reasonable goals you will be moving toward that dream goal.

For me it s to get down to 8% and take professional photos just because I can and heck by that point I will have a body worth photographing ... but at first its down to 10% BF in 4 months from go day ....In any case find a dream goal and set it in the back of your mind and plans

THEN GET TO IT> THE FIRST AND GREATEST ACHIEVEMENT ANY BODYBUILDER WILL EVER REACH IS STARTING OUT ON THAT ROAD TO HIS DREAM PHYSIQUE

If anyone has any questions, counsel, advise, critique, encouragement you can shoot me back here or my bosyspace (Doobz0326) or my e-mail doobzkhq@gmail.com. I like talking to anybody new bodybuilders, models, trainers, Christians atheists, anybody who wants to talk I will reply to you. If you want my diet and excercise paln e-mail me and i will send it to you ASAP.

Hope this helps you all. walk this thread there is more to come. Like photos and info and progress and supplements

[Maximus619]

wow.....good stuff man! sounds like ur ready to get rollin dude!!! if you ever start to feel like ur losing ur passion and focus just look back at this thread and read it over again cause its sure to put u right back on track!!!!! very motivational! i like the way u talk about goal setting....thats the most important thing not just in bodybuilding, but in life! i know ur gonna get there...just keep up the hard work!

[doobz0326]

Howdy ,

so I just put into effect my diet, cardio and weights routine this week.

DIET
A MAX of 2000 calories a day (lower if possible)
@20-25% Fat
@45-45% Carbs
@20-25% Protien

This is an entry level diet plan so let me do the math for you:
1g of fat is 9 calories
1g of carbs is 4 calories
1g of protien is 4 calories

So take each source & take the precentage (= x number calories from ....) then divide each kind by the right number 4 for carbs/protien and 9 for fat and you can figuire out the number of grams of each you need each day

A FEW DIET POINTERS:
1) Trans Fat are a NO GO if it has any Trans Fat then don't buy it. Trans Fat is incredibly hard for the body to break down (some places & organizations have banned food with trans fat)
2) Go for six meals a day 3 main meals ----breakfast , lunch and dinner--- (should be real food not shakes) 2 snacks and 1 protien shake right before working out or cardio.... for the new clean eater you don't want to do three meals and three shakes it may be to much of a shock

3) Of the main meals the division of calories so give the most to breakfast, second dinner, third lunch
4) Don't eat after 8pm you will lose 5 pounds just by getting rid of the munchies at night.
5) If your water is hideous to drink (around here it tastes like your sucking on an iron bar)..... get koolaid (it has 0 fat carbs and protien) & add just enough sugar to mask the taste of the water . Not super sweet
6) Drink a gallon of water or flavored water (low sugar) each day

NOTE: For a cutting diet the carbs are very high but that is due to health conditions that neccesitate that I don't cut down carbs so low I have no energy . Modify as you see fit.
__________________________________________________ __________
CARDIO - done 2x's a week. Can be any heart rate raisoing activitiy. I use treadmill. These are HIT's (High Intensity Training) done in intervals. The human body has an incredible ability to adapt so like the weights your cardio has to be dynamic and able to keep your body from adapting so the heart rate is kept high

*Start with 5 minutes of warm up activity based on a 10 point scale measure your exertion . how hard is this? The warm up should be 2-4 points on your scale
*Now your going to do intervals (activities that switch back and forth with no break)

A: Do 2 minutes of moderate activity (4-6 on your scale) for me fast walking
B. Do 3 minutes of high exertion activity (6-8 on your scale) for me jog/or full run

* Repeat A & B for at least two cycles up to five. A 5 cycle HIT will take 30 minutes (including 5 minute warm up). The key is not to stop . Push yourself. I can tell you from experience cycles 3-4 are the hardest.

This is where your conviction and vision is proven. Ignore your instinct to slow down and/or stop, be master of your body make it do what you want!

* Decide how much you can do that is challenging but safe (rule of thumb is if your exertion level goes over an 8 then stop). For me the cycles look like
1:4/6
2:4/6
3:5/7
4:6/8
5:6/8
*Start with at lest 2 cycles and work up to 5 if need be. Be high Intensity but safe
__________________________________________________ ____________

Weights on the three opposite days from the cardio.... this is my weight routine:

* Each Exercise has 2 sets
* Each Set has 10-15 reps (10 being low end of complete set , 15 being high). complete sets only matter in terms of determining if an exercise/ weight is sufficent to cause muslce tearing.
* If can easily do 15 reps for two sets of an exercise either increase the weight or change exercises.
*use moderate heavy weights. Remember this is a general conditioning workout for new bodybuilders designed to challeneg your body and give you a chance to master the form of the exercises. It is also used with a cutting diet (wear fat burning and bosy fat loss is the goal not so much mass building)
* Once you know the exercises.... its time to 'baseline them' that is figure out how much weight you can do. Find which weight requires 1-2 exertion on your scale to do the given exercise well for one rep thats your low end . do the same for each exercise looking for the one that is a 9-10 thats your max for 1 rep on that exercise.

----So light weight workouts would use poundage in from low end +30 lbs range. Heavy weights would use the high number +30 lbs range. Moderate weight workouts would use the mid point between the low and high number +30 lbs range

----So if my 1 rep MINIMUM for a bar bell bicep curl (example) is 45 lbs (the level at which I have to exert a little energy and get a muscle burn form the rep, below which it is effortless).

----Say that my 1 rep MAX for the same exercise is 150lbs (the level at which I can barely carry out one rep before I hit exhaustion (also called failure) then my moderate level would be approximately in the 75 lbs range (1/2 of 150 lbs)

* Form is key!!!!!! the reps are not considered 'done well' if I had to jerk or otherwise was out of control of the weight. The form done right gets the muscles you want from a given exercise to fire. Throwing the weights around allows your body to use other muscles etc to 'cheat'.... the goal is to cause the muscle(s) in question to fire and have no choice to be torn up in order to perform the rep
* If you cheat on a rep. Then do what I do REPEAT the rep and ADD one more!

If you cheat on 2 reps then you owe yourself 4. so the set would say look like this 10 reps done . 8 done well . 2 done poorly = +4 = 12 reps TOTAL

BE YOUR OWN WORSE NIGHTMARE! IF YOU THINK AT ALL THAT YOU CHEATED THEN YOU DID! CLOSE ONLY COUNTS IN HORSESHOES AND HAND GRANADES! EACH TIME YOU ALLOW A CHEAT REP TO COUNT YOUR DELAYING THAT DREAM PHYSIQUE!

* The only exception to this penalty rule is if you have hit failure and can't do any more reps at all.

Ok so the exercises (in no order) remeber 2 sets of 10-15 reps with moderate weight unless otherwise noted):

*pushups (as many as possible)
*Planks (5 for 30 seconds each)
*Seated Cable Rows
*Dumbbell Bench Press
*Dumbell Shoulder Press
*Dumbell Bicep Curl
*Deadlift
*Staright Bar Tricep Pulldown
*Leg Press
*Swiss Ball Leg Press __________________________________________________ ____________
FOR FUN
At the end of the workout, if you have the option..... hit a jacuzzi or suana!

1) because it is a treat to yourself for a job well done!

2) Little known fact your body will produce a biproduct from cardio or weight based activitycalled lactic acid. this builds up in the muscle (contributing to muscle failure) but high heat treatments like sauna and jacuzzi's help the body excrete the lactic acid as part of your sweat. So you won't have as much sorteness the next day!

3) If your sticking to your cutting diet, then your body won't have fat immediately available to burn for energy. These heat treatments will force your body to get energy to run the cooling function (sweating). With fat not available the body will take excess fat and burn it as energy, so the arms, abs, obliques (love handles) etc. so 20 minutes in the sauna or jacuzzi at the end of a workout/cardio will little by little add to bodyfat loss!
__________________________________________________ ____________

If Anyone wants diet, cardio, or weight specifics let me know. Or help in tailoring it to yourself! I am leaving my newbie-ness behind so now I am able to help others! please ask!

Thanaks to my trainer bb24 who helped me pull this all together!

[Groundhog09]

Hey man,

I just read that 1st post, and you literally took the words right out of my mouth. I may be a n00b, but I researched my stuff and now that I've actually started lifting and eating right, it's paying off so well! So I just wanted to ask, are you cutting, then bulking, or are you going for more of a lean and slim physique? Either way, your on the right path and I respect your dedication.

-Michael

p.s. I got those pics up on my mirror after your advice making me mighty jealous...haha. good call dude

[R_Bid]

doobz-- bumping this in the off chance that you happen back into your journal and check replies. you started a great thing. first post was epic, and deserves follow-up. if you pop back in here, hit me with a comment on my bodyspace page. i'll track your log regularly.

[doobz0326]

Ok so its been a long time since I posted ..... well I am back and re-entering the gym rat world after a neccessary break because of a lower leg injury

I have had some time to think and I realize thatthe next phase of my training and yours is probably the longest and hardest , discipline. Simply put, thats a fancy word for seeing through what you have started.

I am a man who loves to look at what words really mean versus how we actually use them in conversation. So i did some hunting about the word discipline. Normally in conversation discipline has a negative meaning (think of discipline + punishment) but when we look at the word itself it actually comes from the ancient greek word 'discipilos' = disciple = student. so discipline is the art of study. Discipline is the means by which we learn

So discipline is the school by which we accomplish learning or action . Discipline is the process of mastering a new skill. In this case it is mastering your own body and making it turn into its best version

How does discipline work in the gym . For me there are three kinds of discipline 1. the discipline of getting there. 2. the discipline of being there and 3. the discipline of leaving there.

--- The discipline of getting there. For me and for most new bodybuilders this ss the hardest kind . Why? because it means that you have to make a choice and act on a choice to go and do something hard even painful. It takes time and dedication to get the body you want and so the first few weeks or months you have put in everything and it may take awhile before you see any return.

There is also the discipline that it takes to find a daily time and place to lift. As a working professional I have two jobs and relationships. bills to pay, etc etc etc . Its easy to lift when thats all you have to do but the place where discipline shows forth is in your making the time come what may each day. For myself that means that several days a week I have to give up sleep to get to the gym because if not I won't be able to lift because work and other things will crowd in..... Do you have a battle plan for your body that anticipates the stresses of daily life and plans ahead to make sure that your workout is the thing that never gets cut on a busy day?

Discipline means asking yourself just how much your willing to give up to reach your goal, just how much are you gonna be inconvienced or focused to reach your end game

---- The discipline of being there.... For me this isn't that hard. Once I have walked into the gym a whole different mindset kicks in.... I suspect once I have been at this for a year or more this discipline will become difficult .... right now the newness and excitment of it all makes the gym fun and engaging..... you see the discipline of being there is all about focus and drive. its about making every rep count and not taking any more rest time between reps and sets and exxercises then is allowed . Its about being solely focused on the weights and the cardio.. its about blocking out everything in your life that is not directly at the service of that lift.... discipline of being there means ignoring the floating thought about your dog , bills , cell phone message, etc etc . I try to imagine myself as having amnesia in the gym . I just woke up in the gym and all i know how to do is lift weights...

---- the discipline of leaving there. This is the discipline of goal setting, patience and perserverance. I love the lifters high and the runner's high. I could lift all day some times . Yet, my body and yours were made to have built in stopping points. Hence the idea of over training . We want to build our body not as an end in itself but as a means to a greater end..... whether that end be health, confidence, money (pro bodybbuilding and modeling) or something even grander such as giving thanks to the creator by maximizing His gift of life ....

the discipline of leaving there is all about patience to take one day at a time and balance that the body is one component (albeit key) to the whole of your life . leaving after giving yourself a hard workout and going on to the rest of your life shows a virtue of self mastery and balance versus lifting for vainty sake. When we say something ius vain we mean that is futile . .... its is futile to spend your whole life in the gym because no matter how hard you lift and should you spend everything you have on your body .. old age and sagging will catch up eventually.. then what do you have? a life spent soley on the body will become futile ..... a life spent caring for and maximizing your body in balance with the rest of your life pursuits..... that we can call virtue


--- so what do you do when your discipline fails or is tested that is when you are not studying as hard as you can to build your body?

if your issue is getting there and staying faithful to your gym appointments then the best thing you can do is plan ahead and at least plan times in your week that you can make your appointment with the iron... better yet, don't give that time away no matter what (serious crisis not withstanding)

also have a 'Plan B' in each day whether be it a second slot in your day to make it to the gym or a workout you can do at home to at least maintain your body on a given day (push ups etc)... I can go either at 9am or 7pm every day I would rather go at 7pm but I have my 9 am if nothing else

also ... take your excuses away .... for me its waking up and realizing my gym clothes are still not washed yet or my gym bag not packed or protien shakes not mixed etc... anticipate the arguments you will give yourself to not go to the gym and take those away .. again how bad do you want it ?

Being there ----
First, for me its having engaging music ... I have a playlist on my IPOD of gym music stuff that is reserved just for pumping iron .... Its a psychological trick . the brain remembers what it hears more vividly then any other sense...so thatr music tells my brain 'time to lift' and after awhile your memory, gym high, music will all merge ..... I respect if one is not a music in the gym guy though.

If you use music .... give yourself a long playlist and hit random. this will both set you up to lift and keep your ears and whole body engaged if the music is familar yet not predictable (I know the next track is .... )again a psychological trick... random music keeps you from falling into a routine

Give your hardest exercises first shot... your here to exercise discipline over yourself. doing the harder exercises first makes you choose a harder course and trains you to give up your ' right to be comfortable' in a little way.... besides if this is your hardest excercise it means that part of your body is weak ... so give you best energy to that body part and do the fun easeier stuff at the end ...,. for me its legs ..... my leg rehab is painful and taxing and its human instinct to avoid pain ..... but i make myself do legs first because it is what I most need and then i get the privelege of knowing that I can reward myself with more fun exercises at the end..... I love doing abs .... its easy and low impact (so far) so I do them at the end when I have spent my energy..... considering it does not take much to do a few hundred crunches

--- push yourself --- (not beyond injury).. realize in the gym you are your greatest supoporter and greatest adversary. we have brains that are wired to wnat to find equilibrium balance... lifting makes our minds get stressed (think about it .. your deliberatly making your body tear itself up) your brain will try to trick you into believing you don't have another rep in you.... ask yourself is this really all I have or am I just trying to take it easy ... more often then not you'll find you have one or more reps left ...... Let me be clear pain or exhaustion are valid reasons to stop ... ... that is a threshold you have to determine for yourself..... the one more rep given over the protestations of your mind ... that is discipline applied


Impose discipline on yourself..... there is happy discipline and not so happy discipline..... no matter how you did in the gym that day make a point of looking at your inspirations .... pics posters , bodyspaces etc ...... if its a good day aand you gave it all then you can take this as a reward for your discipline... that you are getting closer to looking like these guys..... if its a bad day then looking at these inspirations will convict you that you did not go for it to day and so your body transformation gaols are just that much more delayed ... let these inspirations haunt you in that sense , let there great physiques make you angry with yourself for not going for it like you should have

If its a bad day then ... deny yourself your rewards after the bad lift like the sauna or that sunday cheat meals..... you don't get rewarded by yourself unless you earned it in this case. we live in a society that values comfort , easy, rewards without consequences .. what do we have? obese low self esteem people by the hundreds because they were never told that you get what you pay for or work for .. and you don't get what you don't work for too .... give yourself rewards for good lifts and consequences for bad ones . This is about not only changing your body but the way you engage life and everything else . let the gym form you on the inside as well as the outside

Even when your injured or sick take time to maintain your discipline ..... don't use these things to slack off on diet or supplements. keep looking at your inspirations and reminding yourself that you are in it to win and your eager and ready to get back to the gym just as soon as is wise

Well thats some of my thoughts that are driving me right now .. discipline is grown in the doing and so I am goona muster discipline and hit the gym tomorrow after a forced break .... will I see you there or will you put off being a diciple/student of bodybuilding until some other day?

Hope all is well my friends!

Marc

PS I just added new progress pics . These are 1 month in with making it to the gym faithfully 80% of the time diet well 80% of the time (damn cheat meals...) no suplements yet ... my pics show my posture way off because of my lower leg rehab (the reason I got started bodybuilding in th efisrt place) teh athropy is still signifigant so the legs are still weak and so posture is off . Please comment critique, positive and negative, advise encourage as to what you see in my pohysique that is going well and what is going not so well and how to improve.

[R_Bid]

well written post again--gotta start logging those workouts, man!

progress pics show some improvement--arms and stomach area are showing the most so far!

keep momentum going!

[chazzy1864]

Doobz, nice posts man.

Just curious, what are your workouts looking like?

[R_Bid]

yeah, doobz, gotta start posting up those workouts! don't be bashful, man... we know you're putting in work!

[doobz0326]

After some initial tweaking... this is my workout regime . 3x's a week with two sets of each....

Leg Press - 1oo lbs x 2 sets x 15 reps
Planks - (Body weight)x 30 seconds x 5 reps
Seated Cable Row - 90-100 lbs x 2 sets x 15 reps
DB Shoulder Press 25 lbs (each arm)x2 sets x 15 reps
DB Bicep Curl 25 lbs (each arm) x 2 sets x 15 reps
DB Bench Press 25 lbs (each arm) x 2 sets x 15 reps
Modified Romanian Dead Lift - 45 lbs (bar only to start) x 2 sets x 15 reps
Push ups - to failure
Ball Leg extensions - (bodyweight) x 2 sets x 15 reps
Triceps Pull down - 100-120 x 2 sets x 15 reps

My last workout results were
Set 1 Reps /Wight Set 2 Reps/Weight
Leg Press 15/100 14/100
Planks 5 Reps 30 seconds
Seat Cable 15/90 15/100
DB Shld Prss 10/50 10/50
DB Bicep Curl 15/50 13/50
DB Bench Prss 15/50 12/50
Mod Rom. Dead 15/45 15/45
Push ups 10 Reps
Ball Leg Extend. 15/0 15/0
Tricep Pull down 15/110 15/120

Best exercise today ---- Bicep curl .. really pushed through the burn
Worst Exercise Today ---- Shoulder Press ... just can't get the enduarance to do the reps
Other Notes . really felt burn in Deadlift, Leg Press, Planks

Weight. at start of training in august weight was 181. , at check it was in at 179, 177,175..... now 170.8 (we'll see if that is consistent)

Recovery ... today I am sore in my shoulders and upper chest and bi's/tri's but not too much so

Diet - got three protien shakes in
- 32 oz of water
- Tuna wheat wrap with pickles tomato onion and mayo
- late night snack - unbuttered popcorn , and trail mix (raisins/ unsalted peanuts)
Aprpox calories 1000 cals. out of a 2000 max as I am on a cutting diet


.... will post at least two new progress pics every two weeks and post workout stats here as often as I can ... all my workouts are in my workout tracker

any tips, critique, advice etc all welcome!

My goals for my physique are
defined abs 6 or 8 pack
bf% down to 10% ideally 8%
solid chest development , (get it filled out)
Basically a much more muscled and proportioned upper body

Looking toward to hearing from you all! If i can be of any help let me know.


Marc <><

[R_Bid]

i don't think you'll need to worry about cutting at 5'10" and 170 pounds, doobz. honestly, if you're working out and eating at around your maintenance level, you're probably going to recomp (add a bit of muscle while losing fat).

good stuff starting out on a fullbody early on. as your strength levels increase, you are definitely going to need to split things up somewhat.

planks are awesome

[chazzy1864]

Is the order you listed the exercises, teh order you perform them in the gym?

[doobz0326]

My exercise order is
Leg Press
Planks
Seated Cable Rows
Tricep Pulldown
Modified Deadlift
DB Bench Press
DB Shoulder Press
DB Bicep Curl
Leg Extension (the ball exercise)
Push ups

I find the first four make a good warm up
The next four done well leave you with a great all body burn
the last two for cool down , still good but easy

Hope that helps . let me know

Marc

[doobz0326]

Se1/lbs Set 2/lbs
Lep Press 15/100 15/100 (additional iso set for each leg individual)
R-15/100 L 15/100
Planks 5 at 35 seconds each (new best*)
Seated Cables 15/100 15/100
Tcicep Pulldwn 15/110 15/120 (new best I Think*)
Deadlift 15/45 15/45 (ready for more weight*)
DB Shoulders 15/50 15/50 (best shoulder sets yet)
DB Chest 15/50 15/50
DB Bicep 15/50 15/50
Leg Extension 15/0 15/0
Pushup 9 ----

This workout I really focused on doing each rep intensely ... dang it rocked! my chest ,bi, tris, shoulders, legs, core all had serious burns going on and the next day my body was def cut up internally!

Finally happy to be in the triple digits on weight across the board!
Shoulder Press finally got some where , I usually tank on it after on 10 reps , bad shoulder injury makes my shoulders very weak..... thats finally changing!

Marc

[doobz0326]

NEED A BIGGER MORE OPEN GYM!
Ok first let me tell you where I workout... I work for a small Catholic College in Ohio so everything is small even the gym ... it is moderately supplied with equipment but many exercises are out of my league as the speciality stuff is MIA.....some of y'alls (Ohio accent for ya) gyms could hold 4 or 5 of mine seriously. Whewn next I change jobs looking for a full tilt gym to hook up with!

ADDICTED!
Also my gym functions as a large meeting space whenever the college needs it , which means the building is shut down to exercise and sports very often. so despite my passion and drive The gym was closed today Friday til Sunday so no third lift this week ..... this makes me cranky. I am officially addicted to watching my body change and the lifters high.... and having to go 4 days without any lifting makes me almost depressed...its wild how my mood is attached a little to workouts.......

SUPPLEMENTS SELECTED
Well chose my initial supplementation stack. will order it in the next few days. I am going to test drive Controlled Labs first. Later I hope to try Muscle tech, Muscle Pharm, Gaspari, BSN, and advocare

My initial stack for CL is
REDuction (fat burner)
White Flood (pre workout NO)
Purple Wrath (post workout recovery)
will add Orange Triad (multi) and Green Magnitude (protien ) when such needs to be resupplied

Why I chose CL...watch for my next general training missive (called epic by some thanks man) will be on supplements from a new guys perspective and in that I will explain my loic for CL first

LOST AT LEAST 10 LBS!
My initial weight in august was 183-185 ish now after droping to 180,179, 175... my last weigh in was at 170 (technically 169.8) on 10/01 less then 2 months in! .... even if that number is freaky low and the regular number is a few pounds higher I have lost at least 10 pounds give or take! we will do a few more weighs and see what the average is .....

But more then weight is that my whole body is getting more solid , defined and properly proportioned. My abs are vaguely visible even at rest My love handles are nearly gone that "U" where my abs sit is visible at rest. My Biceps are rock solid at rest. My chest is showing good lower pec development at rest .. the upper any ideas? My clavicles have filled in (i cant put my fingers easily in that space any more. the bony part in between my pecs is slowly starting to shrink.... my snug pants now need a fuly tied belt to hold them up... my shirt all hang lose off my shoulders ..... losing 10 lbs and starting to replace it with muscle makes all the difference! This is just the beginning

CLOTHING SUGGESTIONS?
Hey while I think about it . any thoughts about good clothing lines/stores/sites for a guy like me that is undergoing a style/body transformation. stuff that would more flattering to my physique as things get better but isn't something that screams show off/ or i dunno 'man whore' for lack of a better term?

MY FIRST REAL COMPLIMENT
Ok so I had horrible luck with women in my life .. have had a few girlfriends and one almost fiancee .... part of it is my fault and part of it is my appearance (I just did not look the part or care to look the part (who wants a teddy bear when they can have an Adonis?) and part of it is the kind of girls I dated and there lack of care for me and my feelings....... all that having been said a honestly big part of my desire to get in smokin' shape is to win the heart of a great girl to be my wife (no idea who she is or when we will meet) and if I have an attractive outside she might take the time to look at the inside as it were..... all the 'compliments' I have ever gotten from girls (seriously all of them until now) were more compliments based in 'awww cute teddy bear' kinds thing or came from a place where the girl felt like she had to encourage me... I have never gotten a comment based on obvious sex appeal or attraction ...

Well.... Thursday I was walking around work doing my job . polo shirt kahkis and sneakers slightly scruffy . not badly dressed but not dressing to impress either.... a co worker of mine who is a 'no bull' girl call it like it is kinda gal (very pretty I might add) named Kathleen ..... she sees me in the hall and pases me by with the usual hello.

she gets a few paces past me turns and calls out "Hey... have you been working out? Having you lost weight? you look good!" (Direct qoute) .
I explain that I have etc .. and she gives me a the girl up down stare thing (never happened to me before ever) and says .."keep it up" (big smile) and walks a way. I realized taht a gorgeous girl had just complimented me not out of pity or teddy bear-ness but out of legitimate sexual/biological appeal ..... wow!

I was curious so I ducked into the men's room and stood in front of a mirror and saw what she saw. My biceps cuffed tightly by my polo shirt and obviously popping , the hints of pecs under the shirt and an untucked shirt that hung free and not over eveen a little buddah belly, and pants that almost sagged in a V hugging the hips (more V in time) ....I had to stop and think "wow .. I haven't even strictly kept my diet or workout schedule and already I am getting noticed! what would happen if I hit it hardcore 100% of the time?" I had a smile on my face for the rst of the day

One of the long term goals on my bodyspace is to "get compliments and double takes from girls" ... that happened! Now I am not so vain that I will log every compliment from a girl here for the world to see but I thought the first one in my LIFE would be worth noting

nor am I gona go for broke with a girl I bearly know ...if something happens it will be in the context of dating courtshiup marriage process not a random comment in the hallway.. yet I am thinking that for the first time the kind of girl I would want to date/marry actually noticed me ...so perhaps soon I will ask her out...we'll see.... Looking to be a husbanmd and father not a freaky stalker you might see on COPS


WORKOUT CHANGES!
Given my issues with rehab of late (running has become too painful because my heel cord is acting up in both feet... this is an old injry from childhood inflicted by negiligent yet supposed medical genuises .... I digress) so for the time being high impact sports like running are on hold until this inflamation/pain subsides

Also given that I have basically lost two pounds a week just from regular workouts and basic clean eating/meal spacing/and calorie & content watching ...... I am thinking I am gonna see about jumping to 5 days a week of weights and kill the cardio (I still get plenty of activity in my life I asure you ... give the feet time to mend and really try to put muscle on .... and revist cutting later... any thoughts?)

NEW PICS UP BY 10/10!
Both I want to catch a glimpse of the transformation even in two weeks and I want to see what 3 solid lifts/diet will do in one week (starting 10/6) these will also give me a base line for measuring the effectiveness of CL supplements . Besides I will be honest , the comments, compliments, critiques on my pics spur me on better then anything else . you all are real folks like me, most of whom are in amazing shape (by my definition) and if you say my body looks good in these ways or needs works in these ways I believe that and it gives me real facts to draw on to measure my body transformation. Frankly I need you guys take on my transformation to keep me uplifted, honest, and encouraged! so when they come out ...look at them and comment please!!!!!

Hope to hear from you all soon..... my brothers in the iron!
Again PM me or use my email doobzkhq@gmail.com if you want to

Marc

[R_Bid]

great read as far as the commentary goes, and keep the workout posts coming in, man! 10 pound loss while also getting stronger is a damn good way to start out of the gate!

congratulations on what you've done so far! keep it moving!

[doobz0326]

My workout results today were

Set 1 Reps /Wight Set 2 Reps/Weight

Leg Press 15/100 14/100
Planks 5 Reps 40 seconds
Seat Cable NA (attachment was missing!
DB Shld Prss 15/50 15/50
DB Bicep Curl 15/50 15/50
DB Bench Prss 15/50 15/50
Mod Rom. Dead 15/45 15/45
Push ups 12 Reps
Ball Leg Extend. 15/0 15/0
Tricep Pull down 15/110 15/120

Next lift I will increase weigt on:
Leg Press 100 to 110
Planks 5 for 50 seconds
DB Bicep curl 25 each hand to 30 each hand
DB bench 25 in each hand to 30 each hand
Deadslift 45 to 55 (add 5 lb plates each side to bar
Pushup go for 12 again
Tricep Pull going for set of 120lbs and a set of 130lbs

SICKNESS & PLATEAU
Considering today workout was immediately post sickness . i was still somewhat loopy from cough syrup but focus was ok and given I am plateauing on weights lots of the exercises weren't very intense ... hence more weight next time .
COMPLIMENTS & WEIGHT
Other random notes ..... got more compliments today from random friends of mine both guys and girls. My weight today post workout in underwear was 169.4 (last was 169.8 . so I can safetly say I have lost 13 pounds! so far

LIGHTER BUT STILL UNDEFINED?
anyone want to tell me why if I am losing weight my tone has not visibly iimproved much? there is some impovemrnt in muscularity and tone but i would have thought their would be more I guess ....

NICKEDGE NUTRITION HELP
I just heard from NckEdge from bb.com and he is going to pick me up for nutritional help . He is gonna give me a fulldetails supplement and diet plan all inclusive for 7 days a week . so all i have to do is buy the fod cook it and stick to the plan .SWEEET!

SO THAT'S WHAT THAT BUTTON DOES?
I also discovered the video function on my camera, so I will use that for self taken documenatry of my physique .... maybe there is timer function on the camera?..... Getting ready for my 10/10 pix update

Hope your all well . as always comments etc welcome!

Marc

[R_Bid]

what you're going to see as you keep losing fat and gaining muscle is basically going to come in stages. the first stage is really noticing a change in shape. you'll start to notice your shoulders looking more round--they'll look firm, rather than droopy... you'll notice your chest appearing to flatten, and eventually it will even start to look more round and full. your back will start to look like a bow shape from shoulder to shoulder, which will make your shirts hang on you a little differently... and you'll start to notice your arms showing shape rather than being pipe-ish.

leaning out from that stage, you'll start to notice cuts in muscles... the first ones to start popping up are usually in the calves and arms. after that, shoulders... chest... upper legs...

leaning out further, you start seeing striation--cuts on top of the cuts, basically. not only will your pecs be visible, you'll actually see lines running horizontally accross them when you flex them. your triceps will completely form horseshoes... you'll have cords stretching down your deltoids, etc.

just takes time and work to get there! keep it up!

[doobz0326]

My workout results today were

Set 1 Reps /Wight Set 2 Reps/Weight

Leg Press 15/110 15/110 (up 10lbs)
Planks 5 Reps 45 seconds (up 5 seconds)
Seat Cable 15/100 15/100 (up 20lbs)

DB Shld Prss 10/60 10/60 (up 10 pounds each hand)
(did 5 & 4additional reps after forced break
in each set after 10th one)

DB Bicep Curl 10/60 10/60 (up 10 pounds each hand)
(did 5 & 4additional reps after forced break
in each set after 10th one)
DB Bench Prss 15/60 15/60 (up 10 pounds each hand)

Mod Rom. Dead 15/45 15/45

Push ups 13 Reps (up 1 rep)

Ball Leg Extend. 15/0 15/0

Tricep Pull down 15/120 6/130 (did additional 9 reps after forced break
in 2nd set after 6th rep)

BAD WEIGHT DROP? A POUND IN ONE DAY?
Ok so I also lost more weight I am down to 168.4 . Any thoughts? granted i am on a tight calorie diet which max's out at 2000 cals .....but i should go lower as much as I can. I think I am averaging 1200 cals a day . but even yesterday i was 169.4 now after workout same scale same clothes (underwear only) and I am down a pound more in one day ... is this good (should I be excited or should I be worried ?

[doobz0326]

My workout results today were

Set 1 Reps /Wight Set 2 Reps/Weight

Leg Press 15/110 14/110 (+10lbs)
Planks 5 Reps 50 seconds (+5 sec)
Seat Cable 15/110 15/110 (+10 lbs)
DB Shld Press 15/60 11/60 (+4 reps after forced break)
DB Bicep Curl 10/60 10/60 (third set 10/60)
DB Bench Press 15/60 15/60 (2nd set last 4 reps had to push!
Mod Rom. Dead 15/45 15/45
Push ups 12 Reps
Ball Leg Extend. (Abs Equipment not available)
Tricep Pull down 15/120 8/130 (2nd set +7 more after forced rest)

DUDE I"M HOOKED
This is my first week were I am gonna hit the gym four times! (M,Tu.Thurs. Sat) Both Tuesday and Thursday I lifted after a long work day. I found myself thinking "Dude I need a lift to relieve stress" and " This is where my dedication is proven" and "if I don't lift thats a lost opportunity, I don't want to wait 4 days to hit the gym again...." Yup I am hooked. My first thought today was "am I gonna lift today? " and because of work 9a-9p I absolutely can't get to the gym and I was kinda sad...... But Saturday (tomorrow) I will be in the gym again ..... yup hooked so hooked ...

PHYSIQUE UPDATES: VIDEO
Well .. I discovered the movie function on my digital camera. and I realized with my posture issues a movie would probably capture the whole of my body rather then select moments. So I will try to add 2-5 physique shots every two weeks just to keep the progress pics moving but i am gonna focus on videos that way people get a better sense of the whole of my transformation the bad posture moments and the good physique moments.
* Next I am gonna review "pumping iron" and work on posing .....thanks Keith
* these pics and video are better then before just stylistically but i still want to refine my setting etc so the pics are their best
* Need to figure out poses that can help me compensate for the posture or minimize it .. any ideas? (lean on a wall maybe , more model -ish sort of shots?)

Hope all is well for everyone , as always comments etc welcome!

[doobz0326]

Workout Stats For 10/13,10/15,10/18

10/13
Leg Press - N/A Still Recovering For Inflamation of Achiellies
Tricxep PD - 15/120lbs 11/130lbs
Seated Cbl Row - 15/130lbs 15/130lbs
Planks 5/55sec
DB Chest Press 15/60lbs 11/60lbs
DB Shoulders 14/60lbs 12/60lbs
DB Bicep Curl 15/60lbs 12/60lbs
Deadlifts 15/45lbs 15/45lbs
Ball Leg Extensions 15/0 lbs 15/0lbs
Pushups 12/0lbs


10/15
Leg Press - N/A Still Recovering For Inflamation of Achiellies
Tricxep PD - 15/120lbs 11/130lbs
Seated Cbl Row - 15/130lbs 15/130lbs
Planks 5/60sec
DB Chest Press 15/60lbs 11/60lbs
DB Shoulders 14/60lbs 12/60lbs
DB Bicep Curl 15/60lbs 12/60lbs
Deadlifts 15/55lbs 15/55lbs (+10)
Ball Leg Extensions 15/0 lbs 15/0lbs
Pushups 12/0lbs

10/18
Leg Press - N/A Still Recovering For Inflamation of Achiellies
Tricxep PD - 15/130lbs 12/130lbs (4 forced reps)
Seated Cbl Row - 15/130lbs 15/130lbs
Planks 5/60sec
DB Chest Press 15/60lbs 16/60lbs
DB Shoulders 10/60lbs 10/60lbs 10/60lbs
DB Bicep Curl 15/60lbs 15/60lbs
Deadlifts 15/55lbs 15/55lbs (+10lbs)
Ball Leg Extensions 15/0 lbs 15/0lbs
Pushups 15/0lbs

This week the first two workouts were good Planks Deads Cables Tri'Pull all went up in weight or reps. The last workout, my Chest Press really rocked, so did Deads Planks and Pushups. The shoulder and pushups were week.

NEW WEIGHT
My new weight as of 10/18 is 167.2! That is a confirmed weight loss of 14 lbs! My pec and abs are reaally starting to poke theough the bf! I notice how the bf% around my waist back and arms is noticably less . my abs have these creased in them where pockest of bf are gone and others still hang on

SUPPLEMENT UPDATE
The Reduction from controlled labs is amazing! It helps me suprerss my appitate so the late night cravings are all but gone and the PM dose really helps me sleep too! I give it tumbs up as of now

THe White Flood is amazing best of the set I bought. It really pumps me up and gives me energy and focus after 20 minutes I get this boost and drive no matter how tired I am. I really gives me energy and drive for planks and shoulders and chest press which normally i fail at under my goal . Today (10/18) the White Flood reaally showed its kick. I was killing the chest reps and was able to squeeze out a 16th rep on a set of 15. I can really tell a difference on white flood I get the blood flow and oxygen to really work to failure abd even betond

The Purple Wrath really helps me keep my gains and recover each day. the combo of stuff in Purple Wrath reallyt cuts down on the soreness and the fitigue each follow up day to workouts. the Erath allows me to mend faster by giving my body what it needs . it si key for me as I try to get to 5 workouts in 5 days with two days off

Hope your well . drop me a line or comment anytime

Marc

[doobz0326]

10/18
Leg Press - N/A Still Recovering For Inflamation of Achiellies
Tricxep PD - 15/130lbs 15/130lbs
Seated Cbl Row - 15/130lbs 15/130lbs
Planks 5/60sec (reps 3 and 5 were hard )
DB Chest Press 15/60lbs 15/60lbs (2 forced reps)
DB Shoulders 10/60lbs 15/60lbs 15/60lbs (8 & 7 reps to make 2nd set)
DB Bicep Curl 15/60lbs 15/60lbs (8 & 7 reps to make second set)
Deadlifts 15/55lbs 15/55lbs
Ball Leg Extensions 20/0 lbs 20/0lbs
Pushups 17/0lbs (10+7reps to make set)

My workout was sloppy need to focus more

PUT PICS & VIDEOS UP 10/20
my chest is more defined abs, bi's and back all seem more defined . do you agree . weight today 167.2

[XNick EdgeX]

You're doing great Marc!! Great journal! Staying consistent is what it's all about, and that's exactly what you are doing!..Keep it up Doobz!

[Maximus619]

dude lookin good man......hollr at me and let me know how that reduction is workin for you...ive been wantin to get come controlled labs supps for a while!!!

[bb24]

You are well on your way, Marc! Sorry it took me so long to read your forum. You have a great thing going here. I like that you've covered not just the physical realm with lifting weights, etc., but you've also covered the psychological and spiritual as well. A lot of guys skip over those dimensions and then wonder why they don't see any changes.

From someone whose job it is to inspire people to be successful, I must say that you definitely have the flair to inspire many!

As a sidenote, let me throw this out there for all those who read this post. Keep in mind that what works for one person may not work for everyone. When Marc suggests finding a personal trainer to get set up with a personalized program that's safe, efficient, and effective for you, take it. I might also suggest that talking to a registered dietician (not someone who calls themselves a nutritionist) is also very helpful. A trainer can only provide so much assistance (legally and ethically) when it comes to proper dieting.

With that being said, my praise goes to you, Marc! Your success story is amazing, and you continue to show me more each day how EVERYONE can find time to make this work for them, even when it seems like there is no time in the day left or no energy in the body. You have put into place a workable plan that spells success for you, and you are implementing it to the fullest. Be proud of your accomplishments, and take the compliments with a great big smile. You deserve them!

Keep posting.

[doobz0326]

Ok so First let me give you the newest updates

BACK TO CARDIO
I decided after a forced break form cardio for two weeks , to reintroduce it today . Partly I neeed the stess release also my weight has held fast at 167.2 for a while now . Based on comments etc. I am just outside the weight range for me to start looking ripped and cut ..... I would love to be down in trhe 150's .....

I modified my orginal 5 cycle HIT program (30 minutes) and lower the intensity from 3.0 elevation to 2.5 elevation and from 3.5 speed to 3.0 speed. I did not worry about the speed and the HIT rythmn and just ran or at least fast walked as much as I could . I ran 20 minutes out of 60 and jogged 20 minutes and walked 20 minutes . I pushed myself HARD I took no breaks . and got a great HIT burn without the damaging effects

Because of scheduling issues the gym I use will be shut down Thurdsday through Sunday so this week I am gonna focus on reintroducing cardio for all three days and go back to a 3/2 split weights cardio next week

NEW DIET FROM NICKEDGE .
I got the new diet today and i looks intense but do-able . I am excited to do it and se the bf% crash and my ripped physique come out.

RANDOM MOCKERS
OK up until last week I had a 100% positive experience on this site. I have recieved nothing but encouragement advice and inspiration in abudance. Then out of the blue two teens named -Snake0- and ecotrez posted on my wall . We are not friends with disparging comments like "you ain't big" or "f" or "u made your not gettin' lean." I politely but firmly told them I did not like there comments they were pointless and not constructive and to back off .... for whatever reason they negged me in my forum thread to - 500 to get even i supposed (I did not repsond in kind) first let me thank you all who stopped by to get my rep out of the ground nad have posted great encouragement lately....

Secondly let me warn my readers to add these guys only if that kind of negative put down is a way your motivated in the gym (not my speed) The workld is so full of put downs and negativity why would I welcome it and give it? Let me be clear negative but constrructive criticism is welcome (I don't need to be sugar coated ya know? ) like if your gonna criticize negatively "u ain't lean " offer me thoughts how I can get leaner give me a means to change your negative remark into a positive.... if you want to be friends with these guys go for it but be careful.....

Thirdly I wrote this thread to be my journal but also a means by which other newbies can follow my lead and enter the bodybuilding world with confidence and encouragement. the neg'ging does not offend me but I worry about the trust readers will have if my rep is horrible....

Fourthly , I have no issuee with teens only these two wackos . I have every respect for teen lifters . I wish I could have started back then and admire their dedication at a time in their lives that ios full of contradictory desires and voices. Teen years are the hardest time I thinmk to build up dedication and commitment. To any of my reaaders if your a newbie and need a friend here to encourage you and help you. add me and I will most likely add you in return


MORE CLARITY IN MY GOAL
Based on commenst and etc. I really would love to get into fitness modeling , when my body gets to that level . any aspiring models . lets talk . any seasoned models I welcome your advice and guuidance > I may try contesting at some point but I am more interested in sponsorship and modeling as of now . I have never done either and have little to no idea what I should do or where I should go

As far as reflections go , I thought I would take some time to write on negativity, anger etc in lifting given my hecklers as of late

ANGER & NEGATIVE EMOTION IN BODYBUILDING
First all emotions and each individual emotion is neutral. They are neither good or bad in themselves. Anger and joy for example could be each be good or bad depending on a host of factors , timing maturity situation and the like.

I for one prefer honest people (by that I mean people that don't hide their bad days and only show there good days.) Life will be great sometimes and bad other days so why stress over hiding this or showing that saying this or not saying that? Tact and timing need toi be considered but transparency and hyonesty are always best I think

That is one reason I love the gym. the more you give the weights or cardio the more you get. You have to lift honest or your wasting your time. The iron won't except excuses it doies not care . you want to cheat or flake out your the only one who loses .

So you get heckled by people on this site or in the gym or in your family , it makes you angry because you want to be encouraged and supported and your getting crap what do you do?

There are two avenues of response. Neither is better it is a matter of temperment and such. Which one are you?

A. REACTIONARY . I suspect those guys wanted me to get down in the muck of negativity with them and engage them on their level . Hit the gyum and post great numbers just to prove them wrong. Such a reaction is not bad just not my style . you can take negative things and target your lifiting to prove them wrong .... here is some of the drawbacks and strengths

Drawbacks - First you are lifiting for others and not yourself . You are given another human being access to your self esteem and tying your value into their approval. Besides what do you do when no one is negativly challeneging you? In the end your value comes from God and no man

Strengths - If your a passive person then such a shaarp return can teach you to stand up and not be a doormat. It can push you to prove them wrong which allows you to forget your limits and go far beyond yourself

B VISIONARY This is my approach to lifting and to life. I long since stopped living for the approval of others (I still people please at times) People are foolish and fickle (myself included) driven by the winds of emotion and so on . When i get angry I take it out on myself . If I am not at a place where I am satisfied with my physique who do I have to blame , my hecklers or myself for given them something to heckle? Why do I lift? I lift for myself to make my life something pleasing to me and if it makes others upset so be it. My life is my own and when I stand before God to account for my life (as will everyone) He willl ask me about me and my choices . he will ask me what I did with the negativity in my life how I stayed the course . Excuses won't count

In the end we have ourselves to answer to and God and no excuses .... for the record God is 'full of mercy and rich in kindness" so there is a means to eternity that has nothing to do with our deeds.. see me for more details. I think you see my point excuses mean nothing either do or don't do make it happen or don't but in the end its yourself you answer to and not others

Drawbacks - the visionary although immune to most anger etc is also more dififcult to motivate and teach. The opinions of others have little forward impact (not me personally). The visionary can go into denial and not admit that negativity hurts him and thus repress any kind of reaction that would be healthy for him

Strengths - He will stay more constant and self motivated . He is more inspired then intimidated by the progress of others . he sees in others potiential and internal encouragement rather then persecutiona nd inferiority> he can more easily be transparent and provide help to others without it hurting the ego

WHAT AM I THINKING?
I figuured it might be good for y'all to get a sense of whar goes through my head during a lift. Threre are three themes that interweave in my thinking

A. I lift because it pleases my God and I consider a signifigant fullfillment on my part of the responsibility to take care of my body " a temple redeemd at so high a price." For me lifiting is spiritual . Frankly If Jesus of Nazareth can lift carry and die on a cross as an innocent man to redeem my courupt self then my fitigue and desire to cheat on my rep or set really is a cheap excuse and pales in comparison.....

B I lift because it gives me a sense of control and ownership over my life. Truly each of us is at the mercy of the cruel task master that is circumstances lifting for me lets me draw a line in the sand and say "not here not now, life for the next hour will serve me and work by my rules I determine what hapopens with iron and the cradio"

C I lift and run hard because I have a dark past full of regrets lost dreams and mistakes. Every rep and mile takes the pain a little more out of the rejections betrayals, hurt of life . Metaphorically each rep or step puts distance between what was and moves me into what should be . The iron and the tread mill helps me put some meat on my internal jouney to rebirth in external terms

Well those are my thoughts today. Hope they help
]Marc "Doobz"

[doobz0326]

How do I give Reputation?

1. You have to have posted a certain number of items on the forums (10 I think ) before you can give posative (green) rep or negative rep (red). Until you hit that initial line you can rep but it is neutral (gray)

2. Once you can give green or red rep, you go to the scale icon at the bottom of the post in question and it will ask you if you approve or disapprove you check the box of your answer and rep is given . You can give 5 reps a shot either split up or all to one person at a time.

3. You give green rep for postings that help ed you in your journey in the gym and you give negative red rep for postes that were not helpful or not really helpful to yoiur journey.

* Repping should be given based on the content of the post not for personal vandettas it is not a critique of the authors progress or physique but a statement of their written content as helpful to you or not*

IF YOU LIKE MY POSTS OR OTHERS..... REP THEM IT CAN HELP US GET SITE BENEFITS AND MORE IMPORTANTLY HELP OTHERS REACH SUCCESS!

TRACKING VISITORS .

I got several PM's or wall posts from people who were suprised to hear that I knew who stopped by. Here is how you track your visitors

1. Go to "EDIT MY BODYSPACE"
2. Go to the bottom most box "tarck visitors and profile comments" (or something like that)
3. go to the last option "view statistics"

a new screen will open that will show you who visits your page most often most recently etc . each date will show you how many guests . (Non enrolled visitors to bodyspace) came by and each enrolled member who stopped b both friends and not friends

I like this feature because it gives me a sense of who of my friends is interested in my progress and any new people that stopped by that might be worth friending. I try to send a brief message to each friend who stops by seing how they are . ....

[JMath]

Don't worry about the haters... there will always be a few. Just keep doing what your doing. If your noticing differences, and so are your co-workers (the female ones at that!!) then who cares what a couple people on here think. Personal satisfaction is always more important. Keep up the good work.

[bb24]

Thanks for sharing this! I had always wondered about that.
Nato

Originally Posted by doobz0326

How do I give Reputation?

1. You have to have posted a certain number of items on the forums (10 I think ) before you can give posative (green) rep or negative rep (red). Until you hit that initial line you can rep but it is neutral (gray)

2. Once you can give green or red rep, you go to the scale icon at the bottom of the post in question and it will ask you if you approve or disapprove you check the box of your answer and rep is given . You can give 5 reps a shot either split up or all to one person at a time.

3. You give green rep for postings that help ed you in your journey in the gym and you give negative red rep for postes that were not helpful or not really helpful to yoiur journey.

* Repping should be given based on the content of the post not for personal vandettas it is not a critique of the authors progress or physique but a statement of their written content as helpful to you or not*

IF YOU LIKE MY POSTS OR OTHERS..... REP THEM IT CAN HELP US GET SITE BENEFITS AND MORE IMPORTANTLY HELP OTHERS REACH SUCCESS!

TRACKING VISITORS .

I got several PM's or wall posts from people who were suprised to hear that I knew who stopped by. Here is how you track your visitors

1. Go to "EDIT MY BODYSPACE"
2. Go to the bottom most box "tarck visitors and profile comments" (or something like that)
3. go to the last option "view statistics"

a new screen will open that will show you who visits your page most often most recently etc . each date will show you how many guests . (Non enrolled visitors to bodyspace) came by and each enrolled member who stopped b both friends and not friends

I like this feature because it gives me a sense of who of my friends is interested in my progress and any new people that stopped by that might be worth friending. I try to send a brief message to each friend who stops by seing how they are . ....

[doobz0326]

11/8

Tricxep PD - 15/130lbs 15/130lbs
Seated Cbl Row - 15/130lbs 15/140lbs (+10lbs)
Planks 5/ 65 seconds (+5 seconds)
DB Chest Press 15/70 lbs 12/70lbs 2/70 lbs. (+10 lbs)
DB Shoulders 10/70lbs 10/70lbs (+10 lbs)
DB Bicep Curl 10/70lbs 10/70 lbs (+10 lbs)
Deadlifts 15/55lbs 15/65lbs 15/65 lbs (+10 lbs)
Ball Leg Extensions 30/0lbs
Pushups 15

11/10

Tricxep PD - 15/140lbs 15/140lbs (+10lbs)
Seated Cbl Row - 15/140lbs 15/140lbs (+10lbs)
Planks 5/ 70 seconds (+5 seconds)
DB Chest Press 15/70 lbs 12/70 lbs.
DB Shoulders 15/70lbs 9/70lbs
DB Bicep Curl 15/70lbs 12/70 lbs
Deadlifts 15/55lbs 15/65lbs 15/65 lbs
Ball Leg Extensions 15/0lbs 15/0lbs
Pushups 14

* The numbers onthis one show a decrese on repsd but weight and quality of form stayed the same and went up respectively