EZs Pain Train ~ My Muscle Building Journy

[EasyStreets]

So Ive been hanging around here since December learning the ropes on bodybuilding. I knew this was something I would love to do and so far I am absolutely addicted to it. I started with a drastic cut. I began logging here at 282lbs and have reached my goal of 235lbs since then. I was 315lbs when I first began to loose weight about 2.5 years ago. So its been a long journey to get to this point and I have to thank every single person here for their insight and applied knowledge.

Just a little about me to start....I am a 36 year old father of 3. I am a Corrections Officer somewhere in NY State so my life as well as my co-workers all too often actually depends on my level of fitness. I lift at an on facility gym that gets very little use by other staff so I tend to have it to myselft most times. Resources are somewhat limited but overall its a descent gym.

Now, I finally get to begin muscle building and plan on doing this as clean and simple as possible. I will be starting out my bodybuilding with a workout I found here and have tried once before for 4 weeks. The Dorian Yates 6 week trainer employs most of the lifts that have worked for me in the past and the one set to failure falls in line with my mindset of extreme hard work in a short amount of time. I will start my calorie intake level at 3400 per day and let that run for a couple of weeks and see where it takes me. Pretty clean diet so far...Chicken Breast, green veggies, lots of eggs, brown rice, sweet potatoes, cottage cheese, whey etc etc. I am extremely careful with my diet.

I will be logging all of my accomplishments, changes in diet, supplementation, and routines here as often as I can. To start I will be posting my full workout, a basic days macros, and my supps.

Starting Weight:237 (gained back 2 lbs upon carb up)

Workout:

Day 1 Chest and Biceps (1 min rest between all sets)
Decline Barbell Bench: 2 warmup sets 10-12 reps, 1 working set 6-8 failure
Incline Dumbell Press: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Flat Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 6-8 failure
5 mins rest
Concentration Curls: 1 warmup set 10-12 reps, 1 working set 6-8 failure
Barbell Curls: 1 working set 6-8 failure
Incline Hammer Curls: 1 working set 8-10 failure

Day 2 Back (1 min rest between all sets)
Dumbell Pullovers: 2 warmup sets 10-12 reps, 1 working set 8-10 reps
Close Grip Pulldown: 1 warmup set 10-12 reps, 1 working set 8-10 reps
One Arm Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Wide Grip Cable Row: 1 warmup set 10-12 reps, 1 working set 8-10 reps
Barbell Deadlift: 1 warmup set 10-12 reps, 1 working set 8-10 reps

Day 3 Cardio and Abs

Day 4 Delts & Triceps (1 min rest between sets)
Dumbell Shoulder Press: 1 warmup set 10-12 reps, 1 warmup set 8-10, 1 working set 6-8 failure
Side Lateral Raises: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Low Pulley Raises: 1 working set 6-8 reps failure
Reverse Dumbell Flyes: 1 warmup set 10-12 reps, 1 working set 8-10 failure
5 minute rest
Tricep Pushdowns: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Lying Tricep Extensions: 1 warmup set 10-12 reps, 1 working set 8-10 failure
Seated Tricep Press: 1 warmup set 10-12 reps, 1 working set 8-10 failure

Day 5 Legs (1 min ret between sets)
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
Lying Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Stiff Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
Calf Presses: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure

Day 6 Rest

Example Days Diet

Breakfast
5 whole eggs
tbl olive oil
2 slices whole wheat toast (dry)
2 packages instant oatmeal in water

PreWorkout
Whey Protein
Banana

Post Workout
Whey Protein
Carb Sub (Waxy Maze)
Apple

Lunch
8.5oz steak or chicken
sweet potatoe
greens

Dinner
Steak or chicken
greens

Snack
Cottage cheese


Supplements included in my training
BSN NoXplode
BCAAs
Creatine Powder
Body Fortress Whey 52g
Supra Max Carb sup
Orange Triad Multi
Fish Oil

Goals: Just to get thicker and more defined. My weight isnt a concern as much as it once was as I know how to control it. Im not going to obsess over slight weight gain. Any weight or rep increase every week is my mail concern. I will be running this workout program for the full six weeks and then evaluating my progress at that time.

Wish me luck

[EasyStreets]

First Day on the weights for this program: Felt Pretty good. I really missed carbs and I thought I had a lot more energy today then I had in a while.

Decline Bench:135lbs x 12, 225 x 10, 315 x 9 failure
Incline Dumbells 140lbs x 10, 180lbs x 8 failure
Flat Dumbell Flyes 120lbs x 10, 140lbs x 7 failure

Concentration Curls 40lbs x 10, 45lbs x 7 (each arm)
Barbell Curl 115 x 8 failure
Incline Hammers 35 x 7 failure

Macros Today:

Carbohydrates 234 g
Protein 300 g
Fats 101 g

Calories 3062 a bit too low

[EasyStreets]

Back Day

Felt Pretty good starting out but tweaked my lower back. Pretty nasty lower back strain to be honest. Was a light weight considering my past lifting experience with deads but I guess past doesnt matter. Hadnt done deads in a while so I guess Ill be nursing my weigts back to where they once where slowly.

Dumbell Pullovers
60 x 12
70 x 10
90 x 10 fail

Close Grip Pulldowns
10 plates x 12
15 plates x 10 fail

Bent one arm rows
70 x 10
90 x 8 fail

Wide Grip Cable Rows
12 plates x 10
16 plates x fail

Deadlift
225 x 12
315 x 3....felt bad twinge in lower back. I dont think I was getting my ass down like I should. I was using a mirror as it had been quite a while since I had done them but I was watching my head and shoulders at the time. Also, I was stopping mid-shin. Will be taking this day to day. Tomorrow is an off day for the weights so thank god for that.

Macs
Calories:3304
Protein 337 g
Carbs 178 g
Fats 135 g

[EasyStreets]

Pretty good workout today considering I worked a 16 hour shift. Found a little time on the second shift to get into the gym for shoulders and triceps.

Dumbell Shoulder Press
100 x 12
140 x 10
160 x 7 fail

Side Dumbell Raises
80 x 12
100 x 8 fail

Low Pulley Raise
35 x 12
45 x 10 w/negs

Rear Delt Raise
45 x 12
50 x 10 fail

Tricep Pushdowns
90 x 12
180 x 10fail

Skull Crushers
55 x 12
85 x 8 fail

Seated Tricep Press
50 x 12
70 x 8 fail

Kept my calories at about 3200. Still a bit low but its harder for me to cram calories lately. Will Probably throw in another Protein shake at some point. Ill wait til the end of the week to assess.

[EasyStreets]

Leg Day! Got to love leg day. Wish we had a leg press at the gym but oh well....
Included are some before and after pictures so far.
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^^ I really have to learn how to do that.

Anyhoo heres todays leg workout

Leg Extensions
10 plates x 15
12 plates x 10
15 plates x 10

Squat
225 x 12
315 x 10
435 x 8

Standing Leg Curl
2 plates x 12
4 plates x 10

Standing Calf Raise
315 x 12,10,10 rest pause

Short Ab Routine

I feel great. Got a long way to go but so far a strong start. Would like to see a 500lb squat set by November. Still gaining on legs everyday.