SFriday starts over

[SFriday425]

Background:

Workout history and excuses:
I've been working out off and on for a few years but haven't been for the past year due to working 80+ hrs a week, buying a house, having a needy girlfriend, (insert excuse here), etc but am done with excuses and ready to get it together. I've recently become single again so I have some added incentive to get in shape. Also, I'm testing to become a firefighter at several departments and want to do well in their physical assessments. I'm more motivated that I have ever been to get in great shape and am looking forward to getting it started today.

Other goals: I'll occasionally also keep track of how I'm doing in pursuing personal goals in here. It gives me more motivation to stay on track when I have to put it out there publicly how I'm doing. I've been smoking and chewing off and on for over 10 years and am ready to quit for good. My first goal will to quit tobacco. Additionally, I've been drinking 2-6 diet sodas a day for quite some time so I'm going to drastically cut down the amount from 2-6 a day to two or less per week.

Nutrition:
A weakness I've always had is my nutrition. I eat ok but have never eaten great. I'm going to clean up my diet dramatically and try to eat clean most days, with occasional cheat meals. I will try to post what I've had to eat in here, depending on how much time I have.

Supplements:
For now just a couple brands of whey protein I have, a multivitamin, and fish oil. I may add some as I progress.

Workout split:
Starting out I'm just going to workout muscle groups instinctively, making sure to hit each one at least once a week. I'm really going to be focusing on cardio and trying to lose some fat. Down the line I'm sure I'll get a set split together.

Current stats:
25 years old
6'2
210 lbs
??% (too high) Bodyfat (see pics)

Pics:







I'm heading to the gym in a bit, will update shortly.

[SFriday425]

Monday, 7/06/2009

Workout:

Treadmill:
30 mins @ 4.5 mph & 1.0 incline

I felt like death today, still recovering from my long weekend in Vegas. It felt great getting some cardio in today. I'm working a 24 tomorrow but I'll try to hit the gym there for a quick workout.

Personal Goals:
No tobacco - Success
No soda - Success

Nutrition:



I didn't get up today until 11:30 (got in at 1:30 last night) and am going to bed at 10 so it was a short day, hence the lack of calories.

[SFriday425]

Tuesday, 7/07/2009

Workout:

None, I worked a 24 and wasn't able to fit a workout in.

Personal Goals:
No tobacco - Failed
No soda - Failed

It wasn't a great day for my goals. I had a diet Coke with my Mongolian Beef for dinner and a dip of Cope that someone had left at the station around 11:00 PM.

Nutrition:
3 sandwiches (whole grain bread, turkey, pastrami, light mayo, mustard, cheddar)
Mongolian Beef w/ brown rice
Snacks at Children's Hospital: goldfish, fat free milk, chocolate pudding, fruit roll up
2 eggs, 2 egg whites
2 chicken sausages

Ate too many calories today but at least it was mostly clean, except my snack fest at Children's.

[SFriday425]

Wednesday, 7/08/2009

Workout:

Chest, Abs & Cardio

DB Bench:
40x10
60x12
70x7
70x7
70x7

Pec Dec Fly:
90x12
120x10
150x8
150x7
150x6

HS Incline:
90x10
120x7
120x7
120x8
120x7

AB Ball Crunch:
15x
15x
12x
10x

Heel Touches:
20x
20x
20x
20x

Stepmill:
7 mins @ lvl 6

Treadmill:
5 mins @ 4.5 mph & 1.0 incline

Decent workout, I was happy with the volume. My cardio was weak though, I was ****ing beat. I can't wait to get my stamina up so I can put in better workouts.

Personal Goals:
No tobacco - Success
No soda - Failure

No tobacco, which I'm very happy with. I had a diet dew this evening but I'm not too worried about it. My main focus is getting rid of the tobacco.

Nutrition:

[SFriday425]

Thursday, 7/09/2009

Workout:

None, worked a 24 and we got raped.

Personal Goals:
No tobacco - Success
No soda - Failure

Nutrition:
I was doing well the first 1/2 of the day but failed hard the second half. These 24s are brutal to try to eat right on.

2 servings whey protein
Turkey and roast beef sandwich on whole grain wheat bread
Homemade turkey chili
Turkey and roast beef sandwich on white baguette
Mcdonalds: cheeseburger, spicy mcchicken, 4 piece nugget, grilled chicken wrap
1/2 bag of David sunflower seeds

[AniMaLizTik]

IN!

do it 4haggot!

[SFriday425]

Originally Posted by AniMaLizTik

IN!

do it 4haggot!

Long time no see. I may have to consult you due to your expertise in broscience.

[AniMaLizTik]

Originally Posted by SFriday425

Long time no see. I may have to consult you due to your expertise in broscience.

don't you guys get to workout at the firehouse while you wait for calls?

[SFriday425]

Originally Posted by AniMaLizTik

don't you guys get to workout at the firehouse while you wait for calls?

I'm still in the process of getting on with a fire department. Right now I'm an EMT with an ambulance company, but we work 24 hr shifts as well. There is a little gym area at the station but we don't usually have much time to workout, private ambulance is the b1tch of the EMS world and we get worked pretty hard. I'm starting 12 hr shifts on the 18th so I'll be able to workout more (and get more sleep).

[AniMaLizTik]

sounds like a shty job brah. I hope the fireman thing works out for you. So you have to stay awake 24 hours straight?

[SFriday425]

Friday, 7/10/2009

Back, Abs & Cardio

Workout:

Seated Cable Rows:
75x20
120x12
150x10
165x8
180x5
180x6

-superset with-

Heel Touches:
30x
25x
25x
25x
25x
25x

Lat Pull Downs:
120x12
150x10
165x7
165x6
165x5

-superset with-

Ball Crunches:
15x
15x
12x
10x
10x

Treadmill:
5 mins @ 4.7 mph & 1.0 incline
25 mins @ 4.5 mph & 1.0 incline

Decent workout today for just getting back into it. I need to start doing just cardio days so I'm not tired as hell by the time I get to it, but every time I get to the gym I just want to lift.

Also, I took 2 pills of Red Acid Gen 2 (I have 1/2 a bottle laying around) pre workout and grape Xtend intra workout.

Personal Goals:
No tobacco - Success
No soda - Failure

Will update later.

Nutrition:

A little less than I was aiming for calorie wise, but it's fine.



Dinner tonight...

1.2 lbs (raw) flank steak and 2 cups strawberries. I probably didn't have to eat it all but I couldn't resist.

Originally Posted by AniMaLizTik

sounds like a shty job brah. I hope the fireman thing works out for you. So you have to stay awake 24 hours straight?

It isn't the best job, but it allows me to maintain my EMT certification in the state of Washington. We probably get 4 hours of sleep on average, it all varies. I'm looking forward to the 12 hr shifts, although it will mess up my 2nd job.

[Epictetus IV]

Goodluck with your goals.

[SFriday425]

Originally Posted by Epictetus IV

Goodluck with your goals.

Thanks man, I appreciate it.

[AniMaLizTik]

oh and why the hate on diet sodas? i have like 1 a day and i love them, great taste, no cals

tobacco tho, that stuff is bad news...just wondering brah

[SFriday425]

Originally Posted by AniMaLizTik

oh and why the hate on diet sodas? i have like 1 a day and i love them, great taste, no cals

tobacco tho, that stuff is bad news...just wondering brah

Too much aspartame, phosphoric acid, and other things I don't need. I probably won't be quitting anytime soon, not at least until I can kick this tobacco habit.

[SFriday425]

Wednesday, 7/15/2009

Abs & Cardio

Workout:

Ball crunch:
15x
15x
15x
15x

Air bike:
20x
15x
15x

Treadmill:
5 mins @ 4.5 mph
1 min @ 9.0 mph, 2 mins @ 3.0 mph - repeat 5 times
1 min @ 10.0 mph, 2 mins @ 3.0 mph - repeat 3 times
29 mins total

Stepmill:
5 mins @ lvl 6

Personal Goals:
No tobacco - Success

Going to put the no soda on hold. I'm very happy with my quitting tobacco progress though, 8 days and no dip.

Nutrition:



A bit too much fat today. I made a salad that had avacado and cheese in it with an olive oil (& balsamic) dressing. That accounted for the bulk of the fat. Next time I'll leave the cheese out.

[AniMaLizTik]

congrats on the 8 days. I used to smoke, smoked regularly for 9 years actually. I know how hard it can be when it's so easily accessable. Just keep thinking how better off you will be withOUT face cancer

oh, I still smoke when I party, but thats kinda rare

[SFriday425]

Friday, 7/17/2009

Cardio

Workout:

Treadmill:
5 mins @ 4.0 mph
1 min @ 9.5 mph, 2 mins @ 3.0 mph - Repeat 10 times
3 mins @ 3.0 mph
38 mins total

+ Stretching

Personal Goals:
No tobacco - Success

Nutrition:
McDonalds breakfast: 2 Egg McMuffins & Hash browns
Cheerios & Fiber One + Milk
Light Yogurt
Can of tuna
Berries, OJ, and protein smoothie
2 servings protein
Spinach, grape tomatoes, and blue cheese salad
Apple
Mongolian Grill (chicken, veggies, brown rice, sauce)

Had McDonalds this morning after running nearly the entire 24 hr shift the night before. I'm switching to a day car starting Sunday, good riddance 24s!

[SFriday425]

Originally Posted by AniMaLizTik

congrats on the 8 days. I used to smoke, smoked regularly for 9 years actually. I know how hard it can be when it's so easily accessable. Just keep thinking how better off you will be withOUT face cancer

oh, I still smoke when I party, but thats kinda rare

Thanks, I'm hopefully done with it. I get extra motivation to quit by all of the cancer patients I transport. Congrats on quitting yourself. I've been smoking/dipping off and on (mostly on) for a little over 10 years now.

[AniMaLizTik]

congrats on the no more 24's!...So what does this mean? better training and diet?

[SFriday425]

Originally Posted by AniMaLizTik

congrats on the no more 24's!...So what does this mean? better training and diet?

Yeah, definitely. I don't start until 10 am so I can workout, make breakfast, and pack all of my meals for the day before work. I'll eat better and save a ton of $$.

[SFriday425]

Saturday, 7/18/2009

Chest & Biceps

Workout:

DB Bench:
45x10
65x10
75x5
75x5
75x3

Incline Fly:
22.5x10
25x10
25x10
25x10

Incline DB Curl:
25x10
25x10
25x8
25x7

HS Iso Incline:
90x12
110x8
120x10
130x7

Cable Crossover Bi Curls:
20x10
25x10
30x6

Personal Goals:
No tobacco - Success

Nutrition:
McDonalds breakfast: 2 Egg McMuffins & Sausage Burrito
Taco Time lunch: chicken soft taco with ww tortilla & crisp beef taco
Chicken breast
Steamed veg
Yogurt
Orange juice

Not the best start to the day, had a FF exam so that's my excuse.

[SFriday425]

Tuesday, 7/21/2009

Cardio

Workout:

Treadmill HIIT:
5 mins @ 4.0 mph
1 min @ 9.5 mph, 2 mins @ 3.0 mph -repeat 5x-
20 mins total

Worked out before work this morning. I was drained quick since I got up and was at the gym 10 mins out of bed, with nothing to eat. I need to get a new routine, maybe wake up, drink some OJ and a protein shake and then pack my lunch and then go to the gym in the morning..

Personal Goals:
No tobacco - Success

Nutrition:

3/4 cups oats
4 egg whites & 2 eggs
Taco Bell: 2 beef chalupas & crunchy taco
Spinach, grape tomatoes, avacado, bleu cheese dressing
Tuna fish sandwich
Ice cream sandwich
Corn nuts
Almonds
Apple

Meh.

[AniMaLizTik]

great job on the tabacco, you still have cravings?

[SFriday425]

Originally Posted by AniMaLizTik

great job on the tabacco, you still have cravings?

Thanks, yeah I do. But now that it's been two weeks they go faster and are easier to control. I'm going to wait until I'm up to a month and then quit/greatly reduce soda. I'm drinking 4+ a day when I'm working.

[AniMaLizTik]

Originally Posted by SFriday425

Thanks, yeah I do. But now that it's been two weeks they go faster and are easier to control. I'm going to wait until I'm up to a month and then quit/greatly reduce soda. I'm drinking 4+ a day when I'm working.

maybe look into those packets, from wal mart, that you add to bottled water. they are mostly just maltodextrin.

[SFriday425]

Wednesday, 7/22/2009

Delts/Abs + Cardio

Workout:

Lateral DB Raise:
15x10
17.5x10
20x10
20x8

Planks:
1 min x1

Shoulders weren't liking this.

Air Bike:
20x
20x
20x

Arnold DB Press:
30x10
40x10
40x6
40x6

Decline Crunch:
10x
10x
10x

Lateral Cable Raise:
20x10

Shoulders weren't liking this either, decided to give them a break.

Stepmill:
10 mins @ lvl 6

Personal Goals:
No tobacco - Success

Nutrition:

2 cups OJ
1 cup berries
1 serving whey protein
Xtend
Taco Del Mar Mondo Burrito (wheat tortilla, streak, lettuce, tomato, cheese, black beans, mexi rice, hot sauce)
Subway ft long chicken teriyaki
Ham and Turkey sandwich on whole grain bread.
Some sunflower seeds

[SFriday425]

Originally Posted by AniMaLizTik

maybe look into those packets, from wal mart, that you add to bottled water. they are mostly just maltodextrin.

You mean for pre-workout in the AM or as a soda replacement?

This forum requires that you wait 45 seconds between posts. Please try again in 5 seconds.

[AniMaLizTik]

Originally Posted by SFriday425

You mean for pre-workout in the AM or as a soda replacement?

This forum requires that you wait 45 seconds between posts. Please try again in 5 seconds.

I meant for soda replacement, but those little "edge energy" of whatever they are called do work pretty good for pre w/o

[SFriday425]

Originally Posted by AniMaLizTik

I meant for soda replacement, but those little "edge energy" of whatever they are called do work pretty good for pre w/o

I need to figure something else out. I drink way too much diet soda.