Bosta's journey to perfection

**MBosta** · 10-05-2009, 06:06 PM

Went from 110 to 225 in highschool (all fat) and hated the way I looked. Took a few comments from my dad to get my ass in gear. Dropped down to 150, but very unhealthily. Starved my self, got hospitalized twice because I wasn't eat and training very hard. As a result, I have bad loose skin on my belly and I'm attempting to fill it out. I did Rippetoe's over the summer of 09 (went from 152 --> 165) and stopped when school started and I'm back at it.

Pre-weightloss 225 lb Pic (on the right): http://photos-c.ak.fbcdn.net/photos-...170370_576.jpg

Post-weightloss 150 lb Pic: http://photos-f.ak.fbcdn.net/photos-...10485_1587.jpg

Current Pics Here: http://forum.bodybuilding.com/showth...hp?t=119524861

Starting Stats:
Height: 5' 7"
Weight: 165
Bench: 155 x 5 (was 165 in summer)
Squat: 195 x 5 (was 205 in summer)
Deadlift: 205 x 5 (was 215 in summer)

Goal: 175-180 and then cut to 160
Timeframe: However long it takes me.
Stack: ON Whey, MuscleMilk, fish oil capsules, mono creatine

**MBosta** · 10-05-2009, 06:10 PM

October 5th, 2009
Weight: 165.5

Workout A
Ran: 0.5 miles to warmup @ 8.5-9 mph

Bench:
45 x 10 (warmup)
115 x 10 (warmup)
135 x 5 (warmup)
150 x 5
155 x 5
155 x 5

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
195 x 5
195 x 5
195 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
205 x 5

Pullups:
3 x 5

**MBosta** · 10-07-2009, 03:53 PM

October 7th, 2009

Cardio:
0.75 miles to warmup @ 8.5 mph
1 mile after workout @ 8 mph

** Small school gym was very busy so I did a lighter workout and incorporated different things since there was a long line for the squat rack. Will get back on track tomorrow with heavier weights ***

Incline Bench:
125 x 9
125 x 7
125 x 7

Incline Dumbell Bench:
80 x 8 (40 in each hand)
80 x 8 (40 in each hand)
80 x 6 (40 in each hand)

Squat:
135 x 5 (warmup)
185 x 5
185 x 5
185 x 5

Rows
60 x 8
60 x 8
60 x 8
60 x 7

Chinups:
2 x 5

**MBosta** · 10-08-2009, 01:51 PM

October 8th, 2009

Workout B
Ran: 0.5 miles to warmup @ 8.5-9 mph

Squat:
BW x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
200 x 5
205 x 5
205 x 5

Standing Military Press:
45 x 10 (warmup)
75 x 5
85 x 5
85 x 5

Bent Rows
45 x 5(warmup)
105 x 5
105 x 5

Pullups:
2 x 5

Chinups:
2 x 5

**MBosta** · 10-12-2009, 10:30 AM

October 12th, 2009

Workout A

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
160 x 3 (failure)
160 x 5
160 x 3 (failure)
155 x 2

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
195 x 5
205 x 5
205 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 2 (warmup)
210 x 5

Pullups:
2 x 5

BW Dips
2 x 10

** The following was done strictly on left arm only **

Hammer Curls
20 DB x 2 x 5

Bicep Curls
20 DB x 2 x 5

**MBosta** · 10-14-2009, 10:57 AM

October 14th, 2009

Workout B
Ran: 0.4 miles to warmup @ 8.5-9 mph

Squat:
BW x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
205 x 5
210 x 5
210 x 5

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
85 x 5
85 x 5
90 x 5

Bent Rows
45 x 5(warmup)
105 x 5
110 x 5
110 x 5

Pullups:
3 x 5

Chinups:
2 x 5

** The following was done strictly on left arm only **

Hammer Curls
20 DB x 1 x 5

Bicep Curls
20 DB x 2 x 5

**MBosta** · 10-16-2009, 08:14 AM

October 16th, 2009
***Had 2 exams today, so I was lacking sleep. Also didn't eat much so I ran out of energy really fast and called it a day before I hurt myself***

Workout A
Ran: 0.5 miles to warmup @ 8.5 mph

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
160 x 5
175 x 3 (failure)
155 x 2

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
210 x 5
210 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 2 (warmup)
220 x 5

Pullups:
1 x 5

BW Dips
1 x 10

**MBosta** · 10-19-2009, 07:52 AM

October 14th, 2009
Weight: 170

** No longer going to workout in the morning. I noticed I get the most energy in the afternoon after I've had a couple meals in me**

Workout B
Ran: 0.5 miles to warmup @ 8.5-9 mph

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
215 x 5
215 x 5

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
85 x 5
90 x 5

Bent Rows
45 x 5(warmup)
110 x 5
115 x 5

Pullups:
2 x 5

BW Dips:
2 x 8

** The following was done strictly on left arm only **

Hammer Curls
20 DB x 1 x 5

Bicep Curls
20 DB x 1 x 5

**MBosta** · 10-22-2009, 02:54 PM

October 22nd, 2009
***Best workout yet. I just started cutting because I'm going on vacation in the winter holidays (December 25th) and want to look ripped as hell. Just stacked Lipo 6x and wow it's amazing, the energy I had was unbelievable***

Workout A
Ran: 0.5 miles @ 8 mph before lifting
Series of 2v2 and 3v3 basketball games after lifting: 35 minutes

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
160 x 5
160 x 5
160 x 5

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
215 x 5
215 x 5
215 x 3

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
225 x 5 (w00t 2 plates!)

BW Pullups:
3 x 5

BW Dips
3 x 8

*** The following was done while I was waiting for the squat rack to be free'd up***
Dumbell Lunges
1 x 15 (with 45's in each hand)

Incline Dumbell Bench
1 x 8 (with 45's in each hand)

**MBosta** · 10-23-2009, 02:18 PM

October 23rd, 2009

*** Second day taking Lipo 6 and didn't feel it as much as yesterday, maybe because I only did cardio today and not weights. Upping the dose to 2 pills in the morning, 1 before lifting in the afternoon ***

Cardio:
Ran: 2.75 miles @ 8 mph
Walked: 0.75 miles @ 4 mph
Total: 3.5 miles in 32 minutes flat.

**MBosta** · 10-24-2009, 02:07 PM

October 24th, 2009
Weight: 165 (water weight)

Workout B
Ran: 0.75 miles @ 8.0 mph after lifting
Walked: 0.25 miles @ 4.0 mph after lifting

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
215 x 5
220 x 5
210 x 5

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
90 x 5
95 x 5
90 x 5

Bent Rows
45 x 5 (warmup)
95 x 5 (warmup)
115 x 5
120 x 5
115 x 5

Pullups:
2 x 5

BW Chinups:
3 x 5

*** The following was done strictly on left arm only ***

Hammer Curls
20 DB x 1 x 5

Bicep Curls
20 DB x 1 x 5

*** The following was done while I was waiting for the squat rack to be free'd up ***

Dumbell Lunges
1 x 15 (with 45's in each hand)

**MBosta** · 10-26-2009, 02:00 PM

October 26rd, 2009

Cardio:
Ran: 2.5 miles @ 8 - 8.2 mph
Walked: 0.5 miles @ 4 mph
Total: 3.0 miles in 25 minutes

**MBosta** · 10-28-2009, 12:10 PM

October 28th, 2009

Workout A
Ran: 1 miles @ 6.5 mph after lifting
Walked: 0.5 miles @ 4.2 mph after lifting
Cardio Time: ~ 16 minutes

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
160 x 4 (failure)
165 x 4 (failure)
160 x 4 (failure)
135 x 3 (burnout set)
135 x 5 (burnout set)

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
220 x 5
205 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 3 (warmup)
225 x 5

Pullups:
2 x 5 (+ 5 lbs)
1 x 5 (+ 10 lbs)

Dips
2 x 5 (+ 5 lbs)
1 x 5 (+ 10 lbs)

**MBosta** · 11-01-2009, 02:28 PM

November 1st, 2009
Weight: 163

Workout B
Ran: 0.35 miles @ 10.0 mph after lifting
Walked: 0.15 miles @ 4.0 mph after lifting
Time: ~ 4.4 minutes

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5

Dumbell Lunges
1 x 10 (with 50's in each hand)

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
90 x 5
95 x 5
90 + 2 clips x 4 (failure)

Bent Rows
45 x 5 (warmup)
95 x 5 (warmup)
120 x 5
125 x 5
120 x 5

BW Chinups:
2 x 5
1 x Failure (9)

**MBosta** · 11-02-2009, 07:29 PM

November 2nd, 2009

Cardio:
Ran: 2.5 miles @ 8 mph
Walked: 0.5 miles @ 4 mph
Total: 3.0 miles in 26 minutes

Light workout

Pullups
2 x 5 BW
1 x 5 + 10 lb's

Incline DB Bench
2 x 6 (with 50's in each hand)

** The following was done strictly on left arm only **

Hammer Curls
20 DB x 2 x 5

Bicep Curls
20 DB x 2 x 5

**MBosta** · 11-03-2009, 02:12 PM

November 3rd, 2009

Workout A
Ran: 0.5 miles @ 8 mph before lifting and 0.9 miles @ 7 mph after lifting
Walked: 0.15 miles @ 4 mph after lifting
Cardio Time: ~ 14 minutes

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
160 x 2 (warmup)
165 x 5
170 x 5 (help on 5th rep)
165 x 6 (last 3 reps were deloaded)

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
245 x 3

Chinups:
4 x 5

Dips
3 x 5

Lunges
1 x 10 (50's lb's in each hand)

**MBosta** · 11-04-2009, 04:00 PM

November 4th, 2009

Cardio:
Ran: 2.5 miles @ 8 mph
Walked: 1 miles @ 4 mph
Total: 3.5 miles in ~ 35 minutes

Pullups
3 x 5 BW
1 x 5 BW + 10 lb's

**MBosta** · 11-05-2009, 02:27 PM

November 5th, 2009
*** I've yet to experience strength loss, in fact it's the exact opposite. Getting stronger and losing weight, means I'm doing something right. ***

Workout B
Ran: 0.3 miles @ 8.0 mph before lifting
Walked: None
Time: ~ 2.5 minutes

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5
205 x 5

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
95 x 5
100 x 5 (PR!)
95 x 5

Bent Rows
45 x 5 (warmup)
95 x 5 (warmup)
125 x 5
130 x 5
125 x 5

BW Chinups:
3 x Failure (9, 8, 6)

**MBosta** · 11-07-2009, 10:17 AM

November 6th, 2009

Cardio:
Ran: 2 miles @ 8 mph
Walked: 1 miles @ 4 mph
Total: 3 miles in ~ 3 minutes

Pullups
2x 5 BW

**MBosta** · 11-07-2009, 11:39 AM

November 7th, 2009
** Light workout today, have to study for exams**
Workout A
Ran: None
Walked: None
Cardio Time: 0 minutes

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
165 x 5
175 x 2
165 x 3

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
225 x 5

Pullups:
1 x 5
1 x 9

Dips
1 x 5

**MBosta** · 11-10-2009, 01:42 PM

November 9th, 2009

Cardio:
2 hours of outdoor tennis

**MBosta** · 11-10-2009, 01:44 PM

November 10th, 2009

Cardio:
Ran: 2.45 miles @ 8.2 mph
Walked: 0.55 miles @ 4 mph
Total: 3 miles in ~ 26 minutes

Light Workout

Chinups
3x 5 BW

Dumbell Lunges
1 x 10 (50 lb's each hand)

Hammer Curls
2 x 5 (20 lb's each hand)

**MBosta** · 11-12-2009, 01:52 PM

November 12th, 2009
Weight: 161

** Used a sample of Whiteflood as a preworkout in 20 oz of water and I didn't feel anything. I felt warmer than normal but pump/energy/focus was the same as if I took lipo 6x. It also tasted like ****. Next workout trying out SP250 sample**

Workout A
Ran: 0.3 miles @ 8 mph before lifting and 0.55 miles @ 7.7 mph after lifting
Walked: 0.2 miles @ 4 mph after lifting.
Cardio Time: ~ 9 1/2 minutes

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
165 x 5
170 x 4
165 x 5 (help on 5th rep)

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5
185 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
235 x 5

Normal Pullups:
2 x 5

Wide Grip Pullups
1 x 6

Dips
3 x 5

** Did incline bench to warmup while waiting for a bench to be free**
Incline Bench
95 x 5
115 x 5

**MBosta** · 11-14-2009, 11:10 AM

November 14th, 2009
Weight: 160.1

Cardio:
Ran: 2.5 miles @ 8 mph
Walked: 0.5 miles @ 4 mph
Total: 3 miles in ~ 26 minutes

**MBosta** · 11-15-2009, 10:14 AM

November 15th, 2009

Workout B
Ran: None
Walked: None
Time: 0

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5
205 x 5
135 x 10

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
95 x 5
100 x 5
100 x 4

Bent Rows
45 x 5 (warmup)
95 x 5 (warmup)
125 x 5
135 x 5
135 x 5 (not good form tho)

BW Chinups:
1 x 10
2 x 5

Pullups
1 x 5 (wide grip)
1 x 5 (normal grip)

**MBosta** · 11-17-2009, 10:31 AM

November 17th, 2009
Weight: 158.8

**Didn't get much sleep and have been not feeling too well, but still went today. Workout wasn't as productive as usual, but atleast I got it done**

Workout A
Ran: None
Walked: None
Cardio Time: None

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
165 x 6
155 x 5
155 x 5
135 x 5 (burnout set)

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5
135 x 10
135 x 10

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
245 x 5

Normal Pullups:
2 x 5

Wide Grip Pullups
1 x 6

Dips
3 x 8

**MBosta** · 11-18-2009, 11:49 AM

November 18th, 2009
Weight: 158.6

Cardio:
Ran: 2.25 miles @ 8 mph
Walked: 0.75 miles @ 4 mph
Total: 3 miles in ~ 28 minutes

**MBosta** · 11-19-2009, 02:02 PM

November 19th, 2009
Updated picture on my cut (weight here is 158.6): http://img21.imageshack.us/img21/202...rontflexed.jpg

Workout B
Ran: 0.23 miles @ 8 mph
Walked: 0.77 miles @ 4 mph
Time: ~ 13 mins

Squat:
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5
205 x 5
215 x 5

Standing Military Press:
45 x 10 (warmup)
65 x 5 (warmup)
95 x 5
100 x 5
95 x 5

Bent Rows
45 x 5 (warmup)
95 x 5 (warmup)
130 x 5
135 x 5
135 x 5

BW Chinups:
2 x 5
2 x 10 (both failure)

**MBosta** · 11-21-2009, 10:55 AM

November 20th, 2009

Cardio:
Ran: 2.45 miles @ 7.6 mph
Walked: 1.55 miles @ 4 mph
Total: 4 miles in ~ 43 minutes

**MBosta** · 11-21-2009, 10:57 AM

November 21st, 2009

Workout A
Ran: None
Walked: None
Cardio Time: None

Bench:
45 x 10 (warmup)
135 x 5 (warmup)
155 x 3 (warmup)
160 x 5
160 x 5
160 x 5
135 x 6 (burnout set)

Squat:
45 x 10 (warmup)
135 x 5
185 x 5
185 x 5

Deadlift
45 x 10 (warmup)
135 x 5 (warmup)
185 x 5 (warmup)
250 x 5

Dumbbell Lunges
1 x 10 (50's in each hand)

Incline Bench Press
115 x 5
135 x 5

Normal Pullups:
1 x 8

Chinups
2 x 5

Dips
1 x 5

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