Stncldsnake getting back in shape!!

[Stncldsnake]

Started this journey at 320lbs, got sick of being heavy and committed myself and went back to what I knew and that was lifting weights and getting back to the way I was! As of the last time I weighed myself I was down to 260, the next time I weigh myself will be 9/5/2012, hopefully my goal will be met and after that I am going for another 25lbs! I still have a lot of work to do and decided to share with everyone and hopefully fix the mess I have caused myself and maybe help others along the way..

So today I have joined with my old training partner and we have come up with a new workout plan which I will detail day by day.

Today's workout:

Calves/Abs

Calves: This workout was all giant sets.

Set 1 - Standing calf raise - Stack + 5lb plates, 12reps
Seated calf raise - 90lbs - 12reps
Incline standing calf raise - 90lbs, 12reps

Set 2 - Standing calf raise - Stack + 10lb plates, 12reps
Seated calf raise - 115lbs - 12reps
Incline standing calf raise - 180lbs, 12reps

Set 3 - Standing calf raise - Stack + 10lb plates, 12reps
Seated calf raise - 135lbs - 12reps
Incline standing calf raise - 270lbs, 10reps


Ab's Again giant sets.

Set 1 - Machine crunch - 50lbs, 10reps
Hanging knee raise - B/W, 10reps
Ball crunches - 10reps
Stick twists - 10reps
Rope pulldown crunches - 50lbs, 10reps

Set 2 - Machine crunch - 70lbs, 10reps
Hanging knee raise - B/W, 10reps
Ball crunches - 10reps
Stick twists - 10reps
Rope pulldown crunches - 70lbs, 10reps

Set - Machine crunch - 100lbs, 10reps
Hanging knee raise - B/W, 10reps
Ball crunches - 10reps
Stick twists - 10reps
Rope pulldown crunches - 100lbs, 10reps

We also did 20min's cardio before and after the workout..

I felt good and strong and it was great working out with my old partner, funny how someone you trust makes you work harder..

The music of course:

don't know why but this song pumps me up..

[mvd546]

Subbed!

[Stncldsnake]

Thanks bro!

[swooshie]

In and sub'd

[Stncldsnake]

Today's workout, woke up this morning around 9am, went to the gym by 10am.

Chest

Super Set
Machine presses:
90x10
110x10
180x8

Pec deck:
75x10
75x10
75x10

Super Set
Decline bench:
135x10
155x10
185x10 PR since the shoulder injury.

Cable crossover:
50x10
50x10
75x10

Flat DB bench press:
55x10
60x10 PR
70x10 PR

Super Set
Bi's

BB curls:
20x10
40x10
60x10

Hammer curls:
25x10
25x10
25x10

Machine curls:
50x10
50x10
65x10

20mins on the exer. bike for cardio.

That music!!!

[mvd546]

Nice benching PR's Snake!

[Stncldsnake]

This morning's workout:

Got up at 7am and did 20mins of cardio on my bike then headed off to the gym.

Don't ask me why but I did not pay attention to the weight being used but here is the routine.

Legs

Superset
Leg ext:
60x10
60x10
60x10

Leg Press:
2ppsx20
3ppsx20
4ppsx15
5ppsx12

Superset

Squats: Lost track of weight and tweaked my back.
??x10
??x10
??x6

BB Lunge walk: almost the length of the gym back and fourth
30lbs BB
30lbs BB
30lbs BB

Giant set of calves and quads, again lost track of weight, will pay more attention next time.

2 different movements, and single leg ext.





Single leg ext.
50x10
50x10
50x10

3 rounds of each, no rest.

My back is tore up a little but will be in the gym tomorrow for shoulders.

[swooshie]

Hope your back's not too bad, Snake Nice workout there!

[Stncldsnake]

Ok, my back is officially jacked up...lol, I have still been going to the gym, yesterday did shoulders and tri's and today was ham's and back, I have not paid attention at all to the weight being used as I am trying to ignore the pain and get the workout done, stupid yes I know but I am determined to meet my new goal of losing 25lbs, today my back is tight very little pain.

Next week I am starting a new meal plan and will be logging every workout with the weight included, going very strict!

Thanks Swoosh and MVD!

[Stncldsnake]

Ok, decided starting Monday going to do 2 workout's, one in the morning and one at after work, the morning routine will be the heavier workout, going strict to get this 25lbs off!

[Stncldsnake]

What up?? I was forced to take a couple day's off because of my back, hit the gym Sunday and was still a little sore but could lift..

Sunday's workout:

Chest

Flat bench:
135x12
155x10
185x6 PR
155x10

SUPER SET
Machine press:
90x12
140x12 PR
180x8 PR

Machine flyes:
70x12
70x12
70x10

Decline bench:
135x10
135x12
135x13 PR reps

Cable crossover:
45each sidex10
60each sidex10
75each sidex11

Bi's

BB curls:
65x10
85x8
85x8

Alt. hammer curls:
20x10
25x10
30x8

Machine curls:
65x12
80x12 PR
80x12 PR

Workout was good, music in the gym stunk...Michael Jackson.

[Stncldsnake]

This mornings workout..

Legs

SUPER SET

Leg press:
2ppsx20
3ppsx20
4ppsx20
5ppsx15

Single leg ext:
15x10
15x10
15x10
15x10

SUPER SET

Hack squats: These I did slow so I didn't screw up my back again.
b/wx10
50x10
70x10

BB Duck walk:
50x10 steps back and fourth
50x10 steps back and fourth
50x10 steps back and fourth
50x10 steps back and fourth

GIANT SET

Double leg ext:
60x12
65x12
70x12

Seated calf raise:
45x20
70x15
70x20

Machine donkey raise:
90x20
140x20
140x20

Kept my headphones on, music in the gym stinks... but here is what got me through and my back feels pretty good, still sore but at least I can workout!!!

[mvd546]

Solid leg work Snake!

[lexagon]

In and Sub'd!

[Stncldsnake]

Thanks MVD! what up LEX!!!

[Raigs]

Subbed

[Stncldsnake]

Subbed

Thanks bro!!

[Stncldsnake]

Tonight's workout

Chest

Flat bench:
155x10
155x10
155x10

Incline flyes:
45x10
45x10
45x10

CGDB press:
45x10
45x10
45x10

Bi's
Bent over Con curls:
15x15
20x12
30x12

BB curls:
50x10
50x10
50x10

DB Alt curls:
20x10
20x10
20x10

Going to be doing a workout in the morning and one at night for a month, the workouts are not going to work the same bodypart on the same day..

The sweet stuff..

[Raigs]

Going to start doing doubles? I did those worked great for a month after that it's Deload time

[Stncldsnake]

Going to start doing doubles? I did those worked great for a month after that it's Deload time

That's the plan, hopefully i wont overtrain before then..

[LisaCor]

subbed

[Stncldsnake]

This mornings workout..

Shoulder's

SUPER SET
Machine overhead press:
90x12
140x10 PR
140x8
140x8

Machine side laterals:
65x12
80x12 PR
80x12 PR
80x10

SUPER SET
Front raise:
20x10
25x10
25x10

Machine Rev flyes:
80x12
90x12
100x12 PR

SUPER SET
Shrugs:
135x10
185x10
185x10
185x10 PR

Upright rows:
55x10
65x10
75x10

SUPER SET
Tri's
Skulls:
45x10
65x10
85x10

Pushdowns:
70x12
90x12
100x10

Machine kickbacks:
30x10
35x10
40x10

Some of the good stuff!!

[Stncldsnake]

Tonight's workout, 2nd day of two a day, felt better tonight, back is feeling great and I am getting my focus back on the weight and off of the pain.

Back
Palms in row:
45x12
45x12
60x10

Palms out row:
45x12
45x12
60x10

Scaptions:
15x15
20x10
20x10

Ab's
Knee up's:
b/wx10
b/wx10
b/wx10
b/wx10

Ball crunches:
b/wx10
b/wx10
b/wx10
b/wx10

Forgot to mention that I did 20min's of cardio before each workout.

The stuff that worked tonight..

[llahhsoj]

Hi Snake!

I wasn't aware that you lost so much weight. Good job so far! I'm about to start cutting tomorrow. I'm grouchy already, lol!

[Stncldsnake]

Hi Snake!

I wasn't aware that you lost so much weight. Good job so far! I'm about to start cutting tomorrow. I'm grouchy already, lol!

Yeah, I just changed my meal plan and cut carbs out drastically, I feel your pain bro!!

[lexagon]

Great stuff as always Snake! Keep it up!

[llahhsoj]

Yeah, I just changed my meal plan and cut carbs out drastically, I feel your pain bro!!

Do you track macros or do you just go by the trying to not eat a bunch of crap philosophy? Not eating crap is what I'm going for to start. Today is my first day of cutting, I am going to have to give up my Wednesday McDonalds day. Although, there is an under 400 calorie menu.

[mvd546]

Tons of PR's on the shoulder work Snake and nice Back session too!

[Stncldsnake]

Great stuff as always Snake! Keep it up!

Thanks Lexi!!

[Stncldsnake]

Do you track macros or do you just go by the trying to not eat a bunch of crap philosophy? Not eating crap is what I'm going for to start. Today is my first day of cutting, I am going to have to give up my Wednesday McDonalds day. Although, there is an under 400 calorie menu.

Nope not counting anything, just keeping it simple..Oatmeal in the morning, chicken and broc. for lunch, beef and broc. for dinner, I have a protein shake between breakfast and lunch or after lunch with a granola snack i make and one after dinner. Doing no carbs at night and drinking tons of water to satisfy the creatine monster.