c0vjek's journey from fat to fit.

[c0vjek]

c0vjek's journey from fat to fit.

Quick background

I started weight lifting when I was 14, 24 now. I was decent size, ripped and after basic training I was skinny. Started lifting again and got pretty big but injured my back and since 2009 I been in and out of physical therapy. End of summer 2011 I started making awesome progress, losing weight and gaining muscles but then I went to Army training for 3 months, no gym and eating McD and Burger King 3x a day for 90 days I became obese. Since then I been focusing on endurance and stamina so I can max my Army PT test. Its been a struggle but I maxed it and now started weight lifting again last week as well as doing my endurance training.

Goal: Lose fat and lean out
Stats:
Height: 5'8
Weight 179.4 pounds
Bf: 18% or so

Here is my log.

Day 1: Chest, Biceps

Chest
Barbell Bench Press
205 pounds 1 x 12
210 pounds 1 x 11
215 pounds 1 x 9
220 pounds 1 x 6
225 pounds 1 x 4

Incline Bench Press
135 pounds 1 x 12
145 pounds 1 x 10
160 pounds 1 x 8

Flat Bench Dumbbell Flies
35 pounds 3 x 10

Flat DB Bench Press
80 pounds 1 x 12
85 pounds 1 x 10

Biceps
Close Grip EZ-bar Curls
90 pounds 2 x 10

Shoulder width Grip Barbell Curls
100 pounds 2 x 10

Alt Hammer Curls
45 pounds 2 x 10

Incline DB Curls
35 pounds 2 x 10

Cardio
2 miles on treadmill in 13 mins and 12 seconds

Supplements:
Pre-workout RPM
Post Workout: Muscle Milk RTD

[b]Meals:[b/]
Breakfast:
4 egg whites
Juicer drink (apple, carrots, celery and broccoli)

Lunch:
2 Chicken breasts, steamed rice
Juicer drink (apple, carrots, pinch of ginger, strawberry and spinach)

Dinner:
4 pieces of chicken breasts and a sweet potato

I am not too big on the diet because I work night shift and it gets ruined fast. Will post pics soon.

[c0vjek]

Day 2; Back, Calves

Preworkout
AN RPM

Back
Weighted pull ups
45 pounds 1 x 10
45 pounds 2 x 8

Deadlift
135 pounds 1 x 15
225 pounds 2 x 10 I have to take it easy on it because back issues

Barbell Rows
145 pounds 1 x 10
160 pounds 1 x 10

Wide Grip Lat Pulldowns
160 pounds 2 x 10

Calves

Seated Calf Raises
200 pounds 3 x 15

Calf Press on Leg Press machine
215 pounds 2 x 21

Seen a unit taking a PT test so I asked to join in. Results:
2 min push ups 94
2 min sit ups 71 (lower back was too tired)
2 mile run 13 mins 5 seconds

post workout
Muscle Milk RTD

[JustBulk]

First visitor, do I get reps?

Strong work on those weighted pull-ups! I think I can only get one set of 7 reps with 45lbs lulz.

[FatEars]

are you counting your calories? doesn't look like you're eating much in your diet

you should post up pictures of when you were obese, it'll be motivating for yourself to see how far you've come when you look back to the start of this thread

[c0vjek]

First visitor, do I get reps?

Strong work on those weighted pull-ups! I think I can only get one set of 7 reps with 45lbs lulz.

45 pounds with 7 reps is not that far of from me, just 1 rep lol.

are you counting your calories? doesn't look like you're eating much in your diet

you should post up pictures of when you were obese, it'll be motivating for yourself to see how far you've come when you look back to the start of this thread

I am trying to count calories, my goal is between 1800 and 2000 a day. The juices I make do have decent amount of calories.

Some pics
Before I got fat, this was end of summer 2011


Summer this year


Taken today, I am bloated and constipated so did not take a shirtless pic

[c0vjek]

Day 3: Shoulders, Triceps


Preworkout
AN RPM

Shoulders

Barbell shoulder Press
135 pounds 2 x 12
145 pounds 1 x 9
145 pounds 1 x 8
155 pounds 1 x 5

Dumbbell Side Lateral Raises
35 pounds 1 x 12
40 pounds 1 x 10
30 pounds 1 x 16

Front Incline Raises -ez bar
60 pounds 2 x 10

BB Shrugs
255 pounds 2 x 15

Triceps

Close Grip Bench Press
135 pounds 1 x 12
155 pounds 1 x 10
165 pounds 1 x 10



Weighted dips
body weight (178 pounds) + 60 pounds 3 x 10

Triceps pushdowns -v bar
80 pounds 1 x 12
95 pounds 1 x 10

tricep pushdowns -rope and close grip
85 pounds 2 x 10


Post workout- Juice/shake I made myself with 1 scope of BSN Syntha 6, 1 banana, 1 apple, 1/2 walnuts, 1 brocolli, and hint of ginger.

[c0vjek]

Day 4; Legs

Preworkout
AN RPM
Creatine by MusclePharm

Legs

Front Squat
165 pounds 1 x 10
185 pounds 2 x 10
205 pounds 1 x 8

Lying Leg Curls
145 pounds 1 x 12
165 pounds 2 x 10

Leg Press
275 pounds 2 x 12

Cardio
Box jumps for 1 min
30 sec break
Jump rope for 1 min
1 min break
50 meter sprint, 50 meter slow jog (repeat for 10 times)... at this point I puked, really bad.

Postworkout
BSN Syntha 6 shake

[NewYorkMets]

Taken today, I am bloated and constipated so did not take a shirtless pic

awww yeah ! working out with a mets shirt crew !

in for support, also cutting. i'm down 25 lbs, want to hit 30.

[FisterRoboto]

Gjdm. What was your "fat" weight and how much did you lose?

[c0vjek]

awww yeah ! working out with a mets shirt crew !

in for support, also cutting. i'm down 25 lbs, want to hit 30.

Mets t-shirt crew lol

nice, good luck on your cut

Gjdm. What was your "fat" weight and how much did you lose?

I was around 205-210 pounds, now down to 178 .

I didn't build too much muscle during my cut but now I am lifting regularly and plan to cut down to 10% bf or less and then lean bulk.

[c0vjek]

Today I went to straight to the gym after a 12 hour shift so did not do too good

Day 1: Chest, Biceps

Chest

Barbell Bench Press
135 pounds 1 x 12
225 pounds 2 x 5
205 pounds 1 x 7

Incline Bench Press
135 pounds 1 x 12
155 pounds 1 x 10
165 pounds 1 x 8

Flat Bench Dumbbell Flies
35 pounds 3 x 12

Biceps
Barbell Curls
95 pounds 1 x 10
105 pounds 2 x 8

Incline DB Curls
35 pounds 1 x 10
40 pounds 1 x 10

Superset

Hammerstrength Incline Chest Press with ez-bar 21s
Hammerstrength Incline Chest Press -- 105 pounds 2 x 21
ez bar 21s - 50 pounds 2 x 21

Cardio
2 miles run 14 mins and 05 seconds

Supplements:
Pre-workout RPM
Post Workout: Muscle Milk RTD

[c0vjek]

Wasn't able to workout since last Monday. Son was really sick

Today I only did chest because I am coming down with a cold

[b]Chest
Barbell Bench Press
205 pounds 1 x 12
225 pounds 2 x 6
135 pounds 2 x 12

Flat Bench Dumbbell Flies
35 pounds 3 x 10

Flat DB Bench Press
80 pounds 3 x 15

decline bench press
185 pounds 1 x 12
205 pounds 2 x 10

push ups
pyramids, start at 1 and worked up to 65
fallowed by 2 mins of push ups.

[c0vjek]

Day 6; Back, Calves

Preworkout
AN RPM

Back
Weighted pull ups
45 pounds 3 x 9

Deadlift
225 pounds 3 x 10 I have to take it easy on it because back issues

Seated Rows
162 pounds 1 x 12
242 pounds 2 x 10


Wide Grip Lat Pulldowns
160 pounds 2 x 10

Calves

Seated Calf Raises
215 pounds 3 x 15

Calf Press on Leg Press machine
225 pounds 2 x 21

Cardio
2 mile run in 14 mins

[c0vjek]

This pic was taken today during my warm up.

I still hold fat on my chest and mid section. Currently 175 pounds

[c0vjek]

decided to do Arms tomorrow and move legs to Friday due to them being sore from this morning's ruck march and sprints

Shoulders

Barbell shoulder Press
135 pounds 1 x 12
145 pounds 3 x 6


Dumbbell Side Lateral Raises
35 pounds 1 x 12
40 pounds 2 x 10

Alt Dumbbell Shoulder Press
60 pounds 2 x 12

BB Shrugs
245 pounds 2 x 15

Ruck March
45 pounds for 4 miles in 40 mins

Sprints
On the way back I found a nice hill with a 40-45 degree incline and sprinted up and walked back down for 10 mins.

[c0vjek]

Arms

Triceps

Close Grip BP
135 pounds 1 x 12
155 pounds 1 x 10
165 pounds 1 x 10
170 pounds 2 x 8

Weighted dips
bodyweight + 65 pounds 1 x 12
bw + 70 pounds 1 x 10
bw + 70 pounds 1 x 8

Triceps pushdowns
87.5 pounds 1 x 15
95 pounds 1 x 12

Biceps

Barbell Curls
95 pounds 1 x 12
105 pounds 2 x 8

Hammer Curls
55 pounds 3 x 8

One Arm-Cable Curls
25 pounds 2 x 10

Supersets

Barbell Curls lying against a incline bench
60 pounds 1 x 15
superset with Cable Tricep extensions
57.5 pounds 1 x 15

EZ-bar curls
60 pounds 1 x 20
superset with Overhead dumbbell extentions
75 pounds 1 x 20
did this 2 times.

[c0vjek]

Starting Monday

Monday: Chest, Abs
Tuesday: Back, Calves
Wednesday: Off
Thursday: Shoulders/Traps/Legs
Friday: Triceps/Biceps

[c0vjek]

Legs was same as last time, did them on Saturday.

Monday 10/8

Chest, Abs

Chest

Barbell Bench Press
135 pounds 1 x 12
205 pounds 1 x 9
215 pounds 1 x 9
225 pounds 2 x 5

Incline Flys
35 pounds 2 x 12

Incline Barbell Bench Press
135 pounds 1 x 12
155 pounds 2 x 10

Dumbbell flat Bench Press
85 pounds 1 x 12
90 pounds 1 x 8

Drop Push
bodyweight 3 x 15

Abs

Crunches -Legs on medicine ball
2 sets of 20

Oblique Crunches
2 sets of 15

Hanging Leg Raises
2 sets of 15

Cable Crunches
85 pounds 2 x 15

Barbell Side Bends
45 pounds 2 x 15

Cardio
2.25 mile run on track in 14 mins and 45 seconds.

[c0vjek]

Back, Calves

I did not do deadlifts today due to Army Physical Fitness Test on Friday. I need my lower body to be relaxed, so will skip legs too this week (except for calves)

Back

Weighted Pull-ups
bw + 45 pounds 1 x 10
bw + 50 pounds 2 x 8

Reverse Grip barbell Rows
165 pounds 1 x 12
175 pounds 1 x 10
185 pounds 1 x 10

Wide grip Lat Pulldowns
160 pounds 1 x 12
180 pounds 1 x 10

Seated Rows on Hammer Strength machine
250 pounds 1 x 10
270 pounds 2 x 8

Calves
Seated Calf-raises
200 pounds 3 x 15

Calf Press- on Leg Press machine
388 pounds 3 x 20

cardio
2 mile, spring/jog

[c0vjek]

Didn't do a workout expect for Monday and Tuesday due to army fitness test I had on Friday.

[c0vjek]

I was sore from my Army fitness test from the other day but I decided to lift anyway

Chest, Abs

Chest

Barbell Bench Press
215 pounds 1 x 5
225 pounds 1 x 4
225 pounds 1 x 3
215 pounds 1 x 4
205 pounds 1 x 6

Incline Flys
35 pounds 2 x 12

Incline Barbell Bench Press
155 pounds 1 x 10
165 pounds 1 x 8
165 pounds 1 x 7

Dumbbell flat Bench Press
90 pounds 2 x 9

decline Barbell Bench Press
135 pounds 1 x 12
185 pounds 1 x 9
185 pounds 1 x 6

Abs

Oblique Crunches
3 sets of 10

Hanging Leg Raises
2 sets of 20

Cable Crunches
85 pounds 3 x 30

[Tonking]

Good luck with Army, hope you have a better time than me in the Marines. faurkin hard to get back to the shape I was in before

[c0vjek]

Good luck with Army, hope you have a better time than me in the Marines. faurkin hard to get back to the shape I was in before

Had fun on active duty, now in Reserves and its meh.

You are correct, getting back into shape is hard. I think its a lot harder to get back into shape then to start as an average person and work your way up.

[c0vjek]

From Yesterday 10/16

Back, Calves

[c0vjek]

Yesterday 10/18

Shoulder, Traps, Legs

[c0vjek]

Today

Triceps and Biceps

[DanRHeller]

Very similar to what I am doing. Good work.

[c0vjek]

Down to 170 pounds

[c0vjek]

Did not feel it today