On 6/1/2010 I will have 9% bf and look like a God

[cooperpi]

I'm going to do this. My hope is that this journal will help me hold myself accountable.

I played sports in high school, and worked out regularly throughout college. Blah, blah, etc, etc ... I'm 34 and out of shape.

At 5'7", I was around 150 in high school and college. This summer, I was over 205. Those bottles of syrup to flavor coffee? Yeah, started drinking those like soda. I wish I took a picture at my heaviest or started a journal at the beginning, but I started with small steps. First, a change in diet, then exercise on an elliptical for 10 minutes at a time. Joined a gym 3 weeks ago, and its time for a journal.

These are my goals. Based on what I used to lift, I believe these are reasonable, and at the same time would represent the most I have ever lifted.

Goals:

Bench Press: 300 lbs
Squat: 420 lbs
Body fat: 9%

From reading what I have so far, I know bench press is not an optimal upper body exercise and fits the stereotypical 'how much can you bench?' persona, but its a convenient way for me to measure my progress to when I was in my early 20s and worked out regularly.

Interim goals:

11/15/09
Learn how to dead lift correctly.
Accurately log my diet.
Get weight down to 175.
Get waist down to 35 inches.
Bench press: 225 lbs
Squat: 300 lbs

I've been reading the various forum posts and have learned a lot, and am learning more every day.

So, here we go.

[cooperpi]

For now, my routine is centered around pyramid sets. There are 2 reasons for this. #1, I think that before I start on a mass building program or other more advanced program, that I need a certain amount of strength. #2, from my previous experience with weight lifting, I am familiar with these types of sets.

Based on the belief that I need a certain amount of strength to progress further, I would like to hit my interim strength goals before doing a more severe diet, and try to maintain that strength during the cut.

From over 205, I'm down to about 180, and have made some pretty good gains strength wise. I tried lifting 3 times a week, but found that the lifts at the end were poor due to lack of endurance. I tried 4 times a week, but couldn't figure out how to fit in shoulder workouts. So, I've settled on 5 times per week.

Day 1: Chest

Bench Press
DB Flys
DB Press
Abs

Day 2: Legs

Squat
Lunges
Calf Raises
Hamstring (machine)

Day 3: Back

Bent BB Rows
Pulldowns
Shoulder Shrugs


Day 4: Cardio

Treadmill

Day 5: Shoulders

DB Shoulder Press
Upright Rows
Reverse Pec Deck

Day 6: Arms

Standing BB Curls
Inclined DB Curls
Concentration Curls
Tricep Pulldown
Skull Crushers
Abs

Day 7: Rest


Diet

I've been making good progress so far by avoiding junk food, and just adopting better eating habits, having gone from over 205 to 180ish in a little over 3 months.

Goal is 2300 calories, 275 g protein, 175 g carbs, 125 g fat.

[cooperpi]

I know these are noob gains, but my lifts are increasing faster than I ever dreamed of.

5 mins on elliptical
stretch

Bench Press:
15X95
10X135
10X155
4X185

DB Flys:
10X30
10X40
9X50

DB Press:
12X40
6X50

[cooperpi]

5 min elliptical
stretch

Row machine warmup 20X60

Bent Rows
10X135
10X135
8X185
6X185

Deadlift
10X135
10X135
10X135 still working on form

Pulldowns
12X70
10X100
10X120
8X140
6X160

Shoulder Shrugs
14X50
14X60
12X65

[cooperpi]

5 min elliptical
stretch

Squat
12X135
10X185
6X225
6X225

Hamstring machine
14X30
10X50
10X50

Calf raises
15X195
15X195
15X195

[cooperpi]

Went to my 22 year old cousin's funeral this weekend. Pretty depressing weekend, my aunt and uncle are completely devastated. There's a cliche about living each day like its your last, but it doesn't seem so cliche to me at this moment.

Had a rough weekend, but back to the gym today. Disappointed I couldn't get that 5th rep at 185.

5 min elliptical
stretch

Bench
20X95
10X135
8X155
4X185

DB Flys
12X35
10X45
8X55

DB Press
20X35
8X50
4X55

[cooperpi]

5 min elliptical
stretch

Fairly happy with the squats. They really took the wind out of me. Hamstrings started to cramp up really bad when I was trying to do the lunges. Couldn't complete the rest of the workout.

Squat
12X135
8X135
10X185
8X225
3X245

Lunges
12X50

Hamstring Machine
10X20
10X40
3X50

Calf Raises
1X225

[cooperpi]

5 min elliptical
stretch

Bent Rows
10X135
10X135
8X185
4X195

Row Machine
10X80
10X120
9X140

Pull Downs
10X80
10X110
10X140
5X160

Shoulder Shrugs
16X50
12X60
10X70

[cooperpi]

5 min elliptical
stretch

DB Shoulder Press
14X25
10X35
10X45
7X50

Reverse Fly Machine
10X70
10X90
10X120

Upright Rows
12X40
10X65
10X65

Incline Crunches
2X12
1X8

[cooperpi]

Biceps were still sore from back day 2 days ago. That, combined with me stall in increase of some of my lifts convinced me to do a slight deloading week. Next week, I'm going to try to get a 1 or 2 RM on my bench, and maybe some other lifts. After that, I'm going to start increasing volume for a while. My tentative plan from here out.

Week 1: deload
Week 2: 1 or 2 RM
Week 3-6: 4 or 5X10
Week 7-10: 4 or 5X5 less # of lifts, more X per week (end of cut)
Week 11-14: Pyramid (start normal diet)
Week 15: deload
Week 16: 1 or 2 RM
Week 17-22: 4 or 5X10 (Bulk)

That puts me at the end of March, at which point I'll theoretically be ready to cut and will re-evaluate things. Maybe I'll do the P90X at that point, which would put me right on target with my original goal.

5 min elliptical

DB Press
14X25
12X35
10X50
10X50
10X50
10X50
10X50

DB Shoulder Press
12X25
10X30
10X30
10X30
10X30

Tricep Extensions
12X25
10X35
10X35
10X35

Started the diet today, after going out on Thursday, drinking and eating alot of crap.

Meal 1: Protein Shake

Meal 2: 8 oz chicken

Meal 3: Protein Shake and Celery

Meal 4: 2 oz Tuna

Meal 5: Protein Shake

workout

Meal 6: Post Workout Shake

Meal 7: Protein Shake and Celery

That's about 1000 calories, 200 g of protein, 20g of carbs, and 4g of fat. Some cheese and a steak or salmon would put me at about 1700 calories with 260g of protein and 80g or so of fat. Lets shoot for that.

[cooperpi]

About an hour of low intensity cardio on a treadmill at 3.5 mph. Man, that was boring.

Dropped a ton of weight in one day, almost 6 pounds, but shortly after I started I decided that I wasn't going to measure progress from weight, but from my waist. Its a solid 35 inches. Ultimately, I'd like it to be in the 32 inch range. Considering I started at 39 inches, not too bad.

Here's my diet for the foreseeable future.

Meal 1: Protein Shake
Meal 2: 2 oz Sunflower Seeds
Meal 3: 8 oz Chicken Breast and Celery
Meal 4: Protein Shake
Meal 5: 2 oz Tuna
Meal 6: 8 oz Steak or Salmon with Celery or asparagus, or Chicken with Salad and Olive Oil
Meal 7: Protein Shake
Meal 8: Protein Shake

Should put me around 1800 calories, 280g of protein, 30g of carbs, 60g of fat

I'll have a cheat meal on Sunday, and some brown rice on Wednesday. Otherwise, I'll snack on celery.

[cooperpi]

5 min elliptical

Squat
10X135
8X185
5X225
5X225
5X225
5X225
5X225

Man, those were rough.

[cooperpi]

5 min elliptical

Bent Rows
10X95
5X135
5X135
5X135
5X135
5X135

Deadlift
5X135

Pull Ups
5X5
5X5
5X5

BB Curls
10X40
5X50
5X50
5X50

[cooperpi]

Did some cardio for the first time in a really long time.

Treadmill
2 miles in 25 mins including warmup and cooldown

Lets set a goal here, lets say .... 2 miles in 20 mins? That may be too easy, but lets get there first.

[cooperpi]

Could not be happier. Doing my 1RM today, was hoping to put up 205. Ended up doing 225 twice.

Bench
20X45
17X95
6X135
4X155
2X185
1X205
2X225

Squat
10X135
5X185
5X185

[cooperpi]

5 min elliptical

Press
10X50
10X60
5X70
5X90
5X100

Chin Ups
3X5

Cardio
Lap Pool X6
man, i suck at swimming.

[cooperpi]

5 min elliptical

Bench
10X45
10X95
5X95
5X115
5X145
5X165
5X195

Squat
10X135
5X135
5X175
5X205
5X235
3X245

Bent Rows
10X95
5X95
5X115
5X135
4X145

Hyperextensions
3X10

Decline Abs
3X10

Chin Up
3X5

[cooperpi]

Lap Pool
12 laps
man, I suck at swimming
Also, cheat day. 2 slices of pizza.

[cooperpi]

5 min elliptical

Squat
10X135
5X135
5X155
5X185
5X185

Deadlift

10X135
5X135
5 X155
5X185
5X195

DB Shoulder Press
10X30
5X40
5X50
5X50

Chinups
3X5

Been working on my deadlift form, felt good, thought I could have done more. Was so tired after deadlifts, and there weren't any bars to do presses on, so did DB presses.

[cooperpi]

5 min elliptical

Bench
20X45
10X95
5X95
5X120
5X140
5X165
3X205
8X140

Squat
5X135
Felt some pain in my left leg, decided to skip squats.

Bent Rows
5X95
5X95
5X95
5X135
3X155

Dips
3X10 w 50 assist

Chinups
3X10 w 100 assist

Exhausted after the dips/chinups. I'll do biceps/abs tomorrow. A little worried about the pain in my leg. The stupid dip machine ... no place to do dips without the assist mechanism, my legs kept getting caught in the stairs/apparatus when I had it set to the lowest setting. I guess that's what you get for going to 24 hour fitness. But, for what its worth, it felt like it worked the triceps pretty well.

[jwdjrs]

Could not be happier. Doing my 1RM today, was hoping to put up 205. Ended up doing 225 twice.

Bench
20X45
17X95
6X135
4X155
2X185
1X205
2X225

Squat
10X135
5X185
5X185

Congratulations on getting 225 twice, you already reached one of your Interim goals

[cooperpi]

Thanks jwdjrs. Was really surprised I could do it, I thought it would have been another month or so. Anyways, went to Reno this weekend, lost all my money, ate a bunch of crap and got sick. I'm coughing up all kinds of stuff. Feeling a little bit better today, might try a run.

I guess that 's what I get for going to Reno.

[cooperpi]

First day back at the gym after I went to Reno and got sick. A couple things happened, I think the pain I felt in my leg last week has healed a little, and I've dropped alot of weight. I literally haven't eaten anything the last three days. Just sat in bed Monday and Tuesday. Went to work yesterday, and decided to give the gym a go today. I'm down to 170, although I didn't really lose the weight how I would have liked. From 184 on Oct. 16, that's about 14 lbs in less than 3 weeks. I feel really weak and still feel like crap, but felt good to get some exercise. Gonna try running on a treadmill a little tomorrow, and hopefully recover over the weekend. For now, I'm glad to be coughing up things in a predictable color.

Note on my leg pain, I think I hurt it during bent rows. Need to refine my technique or find a new exercise. It doesn't help that there seem to be a hundred different styles of bent rows all from people who supposedly know what they're doing.

5 min elliptical

Bench
15X45
12X95
8X135
5X135
5X155
5X165
4X185

Bent Row
10X45
5X95
Noticed leg pain again

Chin Ups
1X10 - 70 assist
1X6 - 70 assist
1X10 - 100 assist

Decline Situps
2X10

[cooperpi]

Hopped on the treadmill. Feeling a little better.

25 min treadmill
2 miles

[cooperpi]

Trying to feel better. Have no appetite at all. Had to force myself to eat a burrito the other day just to get some calories. Didn't eat today.

5 min elliptical

DB Shoulder Press
12X25
10X30
5X35
5X40
5X45
4X50

Chin Up Machine w 70 assist
1X8
1X7
1X5

BB Curls
8X50
5X50
4X50

Decline Crunches
1X10
1X8
1X4

Weight down to 167. That's 17 lbs in a little over 3 weeks. I get the feeling its not healthy and I feel like crap. Was still coughing up green stuff today.

[cooperpi]

Cardio
2 miles 22:20

[cooperpi]

Getting sick and hurting my leg set me back at least two weeks. Squatted for the first time in a while, stopped when it felt like it was getting tight. Next week, back to normal.

5 min elliptical

Squat
10X45
10X135
5X135
5X135
5X185

Bench
10X45
10X95
10X135
5X135
5X155
5X155
5X185

T Bar Rows
10X0
10X35
5X35
5X70
5X70
5X70
5X80

DB Shrugs
10X50
10X55
10X60
8X70

Hyperextensions
3X10

[cooperpi]

5 min elliptical

DB Shoulder Press
10X30
10X35
5X45
5X45
5X45
5X50

Squat
10X135
10X135

Deadlift
10X135
5X185
3X225

[cooperpi]

I declare myself healthy.

5 min elliptical

Squat
10X135
5X135
5X135
5X185
5X225

Bench
10X95
8X135
5X135
5X155
4X185
2X195

T Bar Row
10X45
5X90
5X90
5X90
5X90

[cooperpi]

5 min elliptical

Squat
10X135
5X135
5X185
5X225

Bench
10X95
10X135
5X135
5X155
5X165
4X185

T Bar Row
10X0
10X45
5X45
5X45
5X55
5X60

Pull Up
1X10
2X5

Decline Crunches
2X10
1X5

Squats took alot of energy. Felt like I could do more, but felt 225 was a good stopping point. Will try 275 before I leave for Thanksgiving?

Also, after getting down to 162, my diet needs to end. 22 lbs in about a month is alot of weight, and I didn't like getting sick. Nothing better than Thanksgiving dinner to break a diet.