Bob's Journey - 53 weeks and counting...

[robertfah]

Links to previous journal:
http://forum.bodybuilding.com/showth...hp?t=123796541

So I've been doing a lot of thinking lately and I've decided to dedicate myself to something for the next year (53 weeks to be exact).

October 13, 2011 will mark the 10th anniversay for my wife and I and we are doing something special; we are going to a Sandals Resort in the Carribean. We are not too sure which one yet but all of them are beautiful and we are definately excited to go. So, I've been lifting for a little over a year now and while I've made progress, I am still unhappy about my overall physique and apperance. This is where I get some help and dedicate myself.

My goal for the next 53 weeks will be to eat and train at a level in which I haven't before. I will set goals for all aspects of my training whether it be a body weight goal for the next month or a long term lifting goal. I will push myself to growIn the end, I want to, scratch that, I WILL BE in the best shape of my life and truely enjoy my anniversary with my wife.

Who's helping me? I've enlisted the help of friend, co-worker, and Natural Pro Bodybuilder Paul Revelia, aka fltallpaul. He will help me with my training and diet and make suggestions/changes when necessary. We are taking a practical approach to the next 53 weeks realizing that Holidays, vacations and the like are part of it so we will do our best to work my diet around these times and re-adjust as needed.

If there's a downside to any part of this plan it is the fact that I will be training alone most of the time. I will try to meet with friends from time to time but 95% of my training will be done alone due to my work schedule and family life.

Goals:
We've set some tenative goals for the next 53 weeks and I'm hoping I can reach or beat these:

Bench: 315
Squat: 325
Deadlift: 405

Currently, I do not know my bench but I would have to guess it's about 225 or so, not much more. Squat is about 250 and Deadlift is about 330. I think these are reasonable and attainable goals. We are also targeting 5-8lbs of lean mass gained in this time. I know it doesn't sound like a whole lot, but I don't want to gain too much fat during this time and have to do 7 days of cardio, AM and PM in the end just to slim down. Slow and steady is the name of the game.

Training will be a Power/Hypertrophy program that Paul came up for me. I won't go into details of it but will post my workouts here for people to see. We will basically set 6 week goals and try to improve on those each time. I'm excited to start the program this evening. Paul is working on my macros at the moment so once I get them I will post them for a reference. I will start off with no cardio and add it as needed or directed.

Suppliments
Scivation Whey (both flavors)
Scivation Xtend (almost all flavors)
Scivation Quake 10.0
Multivitamin
Fish Oil
Glucosamine
DAA (on and off)

I will post starting pictures tonight and do my best to post progress pictures, videos, etc. throughout this journey. I have a strong feeling that at the end of 53 weeks I will be lean and posed to make a decision whether or not to lift for another year and compete. I'm a long way from competing but this next year will help me see how my body reacts to training and if it's something I want to do.

It's time for me to grow. I'm ready to do this.

[tarringt]

Congratulations and good luck in achieving your goals!! Looking forward to the progress!!

[euclid]

In with you for the next 53 weeks, buddy.

[deltpecx]

So this is sort of like a 1 year contest prep.....

Here to help keep you going.

subbed!

[fltallpaul]

Hey buddy I will arrange my schedule so that I can train with you a few times during this for your PR's.

[robertfah]

As promised, here's my starting pics and some stats:

Weight: 203.8
Waist: 35.5"
Arms: 14.5"
Thighs: 23"
Calves: 15"

[robertfah]

Congratulations and good luck in achieving your goals!! Looking forward to the progress!!

Thanks...

In with you for the next 53 weeks, buddy.

So this is sort of like a 1 year contest prep.....
Here to help keep you going.
subbed!

Thanks for the support guys...much appreciated!

Hey buddy I will arrange my schedule so that I can train with you a few times during this for your PR's.

I was thinking this last night at the gym....we'll set it up around those time.

[FrmrHoss]

As promised. here's my starting pics and some stats:

Weight: 203.8
Waist: 35.5"
Arms: 14.5"
Thighs: 23"
Calves: 15"

Good starting platform for sure - we seem to have pretty similiar measurements all around but you hold your weight a TON better in the waist than I do. Just not fair in for the journey.

[fittofattofit]

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think (plus with fitallpaul as a mentor! if you can go just one tenth of way towards his physique you'll be looking better than 99% of us!)

[robertfah]

Wednesday September 29, 2010 - Day 1

BOR
135lbs - 3x10

HS ISO Row
90lbs - 3x10

DB Row
45lbs - 3x10

Pullups - Assisted
69.5lbs - 1x10
78lbs - 2x10

Lat Pulldowns
100lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
135lbs - 3x10

DB Fly
35lbs - 3x12

Weighted Stretch
35lbs - 40 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
15lbs - 3x10

DB Front Laterals
17.5lbs - 2x12

Rear Delt Machine
80lbs - 2x12

First night of my new workout and this was tough. I was only resting 30-45 seconds and that was the hardest part to get used to . On TriPhase, I was used to 2-3 minutes between sets but I wanted to keep the pace and HR going good. I'm trying to stick with good form but also "cheating" slightly when needed.

Tonight is a rest night and I will do just that.....recover from this workout. Tomorrow is hypertrophy legs and then Messages, so it should make for a good combination.

[euclid]

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think

I couldn't agree more with you on this. Plus, Bob, your arms are noticeably leaner since the last update and there is a ton more definition on your back, even with sub-optimal lighting. So, you are well on your way man.

[robertfah]

Good starting platform for sure - we seem to have pretty similiar measurements all around but you hold your weight a TON better in the waist than I do. Just not fair in for the journey.

Thanks Hoss! I feel the opposite about my waist....I hate the pudgy-buldge that's there and can't wait to rid my body of it.

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think (plus with fitallpaul as a mentor! if you can go just one tenth of way towards his physique you'll be looking better than 99% of us!)

Thanks Fit...I'm doing my best to soak up all his knowlege and use it to my advantage.

I couldn't agree more with you on this. Plus, Bob, your arms are noticeably leaner since the last update and there is a ton more definition on your back, even with sub-optimal lighting. So, you are well on your way man.

Thanks a bunch Steve....you always shoot straight with me regarding my pics and that's much appreciated. I'm hoping to break through to another level and really pack on the size.

[deltpecx]

That WO was huge.

What's this cheating stuff?

[bballbrett5]

in for the ride!

[fltallpaul]

It's good your keeping the pace up. As time passes your body will adapt to this and you will be better able to handle heavy weight with less rest.

Damn that is a big picture of me...gotta scale that thing, lol.

[robertfah]

That WO was huge.

What's this cheating stuff?

Yes, that's the longest workout on my schedule, so I like to do it mid-week when I have time. I can say this....my chest is FRIED! Those flies felt awesome last night and I'm really feeling them now!

By cheating all I mean is I may let form suffer for 1 or 2 reps just so I can get those reps in...no half squats or anything like that though!

in for the ride!

Schweet!

It's good your keeping the pace up. As time passes your body will adapt to this and you will be better able to handle heavy weight with less rest.

Damn that is a big picture of me...gotta scale that thing, lol.

Yes, I experienced this the last time I was on this program so I'm not surprised I was a little gassed this time.

LOL at the pic....SUPER-SIZED!

[FrmrHoss]

Thanks Hoss! I feel the opposite about my waist....I hate the pudgy-buldge that's there and can't wait to rid my body of it.

Then be thankful you don't have mine you seem to have a real even body fat distribution, my legs and upper back generally stay pretty lean no matter what my weight, it all goes directly to my lower stomach and chest. Real good look for me lol.

[robertfah]

Thursday September 30, 2010 - Day 2

Cardio
Bike Ride - 35m

Boy I needed this after the aweful day of eating that I had. I know I'm under calories but my intake consisted of all carbs and sugars today.....for some reason my sweet tooth kicked in and it was all down hill from there. Here's what I had:

7am - 2 scoops sci-whey - chocolate
8:30am - 3 chocolate glazed donuts
9:30 - 4 chocolate chip cookies
10:30am - 4 chocolate chip cookies
11:30am - 2 ham and cheese sandwhiches & a brownie
2:30pm - 2 sugar cookies
3:30 - 4 sugar cookies
5pm - 1 sugar cookie
9pm - bike ride
9:45pm - 2 scoops whey

HA.....so as you can see, I ate like I was 8 years old today.....don't know why, but I just did. It'll be the last time I do that.....at least for a long time. I've always had a sweet tooth and while I can keep it at bay most of the time, sometimes it just comes out!

Looking forward to killing legs tomorrow.

[robertfah]

Friday October 1, 2010 - Day 3

Squats
135lbs - 3x10

Deadlifts
225lbs - 3x10

Leg Extensions
130lbs - 3x10

DB Lunges
25lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
90lbs - 3x12

Standing Calf Raises
110lbs - 4x8 (L)

Seated Calf Raises
100lbs - 3x12 (L)

Killer workout today....my legs are TRASHED. This workout was tough from the get go but I think that's because of my poor eating yesterday. Deadlifts absolutely KILLED me. By the 2nd set I felt like passing out, so I took more time to rest between sets instead of the normal 45 seconds. By the time I got to SLDL, I was toast. It was all I could do to keep from hurling everywhere. I think all the intensity on my legs coupled with the fact that I have Acid Reflux/GERD....it made it almost impossible for me to swallow my own saliva let alone my Xtend.....but I did it. I was ready to throw the towel in after leg curls but I told myself I needed to push myself to another level of training.....and I got through it. My legs feel like 2 rubber bands right now but I'm feeling good! It was weird while I was thinking of "how am I going to get through this", the song Criminal from Disturbed was playing....and these lyrics best described my feelings at that exact moment:


It seems the whole experience is
Terrible and crippling
The pain is much more than
Physical beyond belief
When we're alone

Typical enough for me
And I burn inside in agony
What power will enable me
To make this decision

Despair has fallen over me
No way to hide the agony
Embracing my calamity
To save myself once and for all



It was really weird that the verse above was playing while I was thinking "How the f@ck am I gonna get through this"....but whatever...lol. Great song.

Tomorrow is Power Upper Body and I'm looking forward to that....even though it's only the first week and my workout will be light, I'm still looking forward to trashing my body again. Chest is sore, lats are a tad sore and I suspect my legs will be trashed tomorrow. All good signs!

[BigTyTheShark]

in good luck man hit it hard!

[deltpecx]

....I was thinking "How the f@ck am I gonna get through this"....but whatever...lol.

OK Let's be honest how many times have the rest of us thought this?...

Too many! LOL!

Nice job Bob!

[RUBICON19]

THIS IS AWESOME!!!!!!! & you are going to love Sandles. They are great. We are staying at Beaches resort (Sandles sister) in Turks and cacoas in Feb..

[robertfah]

in good luck man hit it hard!

Thanks Shark! I'm giving it 110%....promise!

OK Let's be honest how many times have the rest of us thought this?...

Too many! LOL!

Nice job Bob!

Thanks Delt....Too many times in the past I would have upped and left the gym but not now.

THIS IS AWESOME!!!!!!! & you are going to love Sandles. They are great. We are staying at Beaches resort (Sandles sister) in Turks and cacoas in Feb..

We thought LONG AND HARD about Beaches....trust me....we want to take the kids so bad but at the same time, we haven't been alone for more than an evening since our first was born. I think we will take them there eventually though, they would absolutely love it I'm sure. I'll be sure to get an update from you after you guys visit!

[RUBICON19]

Sandles St Lucia was AWESOME!

[robertfah]

Saturday October 2, 2010 - Day 4

Upper Power Day

BOR - 55%
115lbs - 5x5

Lat Pull Downs
110lbs - 3x8

DB Bench - 55%
50lbs - 5x5

DB Fly
40lbs - 2x8

DB Press - 55%
40lbs - 5x5

Incline DB Curl
30lbs - 2x8

Skull Crushers
60lbs - 2x8

Abs

Torso Twist
70lbs - 2x12

Decline Crunches
BW - 3x15

Hanging Knee Raises
2x20

After having a decent day of eating and resting, this workout went by better than yesterday. Everything felt good and I was just going through the motions and keeping the breaks to 30 seconds. I did adjust my grip on BOR's and went with a reverse grip. I find I get a better squeeze on the lats vs. a front grip where I tend to feel it in my upper back when I start to get heavy.

All in all a great workout. Legs are really sore from yesterday but we're off to Disney so the walking around will do them some good!

[bballbrett5]

DISNEY?!?!? i'm jealous mcgrealous over here

[adminJaxon]

have you thought about RIU!? they are also very nice!

[robertfah]

DISNEY?!?!? i'm jealous mcgrealous over here

yeah, one of the perks of living in sunny FL....we're only about 30m away and we've got annual passes, so it makes it easy to get there about 6pm as the sun is going down and stay for a couple of hours and leave.

have you thought about RIU!? they are also very nice!

RUI, I never heard of them but just checked out their website. Thanks for the tip; I'll be sure to do more research on them!

I just talked with Paul regarding my calories and he wants me to find a range that puts me gaining about 1-2lbs every two weeks. I've made some minor adjustments and will start tomorrow but I'm excited to get some pre-workout carbs back into my diet. We'll see how this goes for a couple of weeks and readjust if needed:

Workout days
Protein - 250
Carbs - 200
Fat - 60
Total: 2340

Non Workout days
Protein - 250
Carbs - 150
Fat - 60
Total: 2180

Refeed Days - 1x week not to fall on a non workout day
Protein - 230
Carbs - 270
Fat - 50
Total: 2450

I'll start using FitDay again until I can get into a good schedule.

[FrmrHoss]

I'm kind of curious on the thought process behind using refeeds on a bulk? Never really seen that before, unless you're just a fan of non-linear caloric diets.

I've also got to believe you'll be seeing a calorie increase sooner than you think. I think I as a touch higher than those calories initially, and I was probably struggilng to get 1lb every 2 weeks. But, at the same time, it is a 53 week journey so you can take your time.

[BigTyTheShark]

solid plan brutha!