Introduction: My name is Jeff Standley and I am here to get jacked!
Back story: I started my current journey 25 months ago to finally lose the massive amount of weight I had spent over a decade building and carrying. At 350+lbs I had grown so sick of my weight causing nothing but trouble in my life that I had to make some changes FAST! My weight was starting to affect my work, my school, my family life, my personal life, most importantly my health, and basically everything around me and it was only getting worse.
While watching an episode of the Random Show with Kevin Rose and Tim Ferriss, Tim mentioned his diet book and it finally hit me as something that I could easily follow. So I ran to B&N the next day to buy the book and on January 4th 2011 I started following the 4 Hour Body Slow Carb diet, and have have since lost 150lbs total. I tracked my progress the entire time using Daily Burn. Chart below.
Goal: Now that I have hit my target weigh goal I have moved on the the second phase of my transformation, getting the body I (my wife too) have always wanted. Jacked like crazy. I have been browsing the site for quite some time and only recently signed up in the anticipation of posting this journal and getting the help I know I will need to make this goal come to true.
I haven't switched up my diet yet from the fat loss or fat burning diet of the 4 Hour Body, but that will change soon I imagine.
Going from 350lbs to 200lbs I still have some excess skin that I know will cause me problems, and I am hoping I can manage some of that extra skin by filling in the blanks with muscle. I am trying to maintain 200-210 and from here on out and change my body fat percentage.
Stats:
37 years old
200lbs
6'2"
I have also started following a routine handed down by a trainer here on the site.
This is the current routine I follow. In the beginning I was hitting the gym very randomly, in the last two weeks I am now in the gym 6 days a week.
Mon: Chest/biceps
- Barbell bench
- Incline barbell / dumbbell bench
- Dumbbell flys
- Barbell/EZ bar curl
- Cable curls
- Hammer curls
Wed: Back/triceps
- Lat pulldown
- BB row or Low Row
- Chin up/lat pulldown (palms out)
- Close grip bench
- Dips (emphasis on triceps)
- Skullcrusher or tricep pushdowns
Fri: Shoulders
- Dumbbell shoulder press
- Arnold Press
- Dumbbell shrugs
- Lateral dumbbell raises
Sun: Legs
- Squat
- Front squat/Leg press
- Traditional/Romanian deadlift
- Hamstring curls
- Calf raises (standing or seated)
Any Day: Cardio
I posted daily/weekly/monthly in a fat loss thread over on Luxury4Play for the first portion and I intend on doing th same here. This journal will be plastered with updates, pictures, and even videos showing my progress. This is not a wish, this WILL happen!
Building posts up so I can add pics.
For now all pictures can be seen in my profile. I will add them to the page shortly.
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02-11-2013, 04:52 PM #1
I lost 150lb's, now to get Jacked! ::Progress Journal::
Last edited by LordStandley; 02-13-2013 at 01:26 PM. Reason: Forgot my stats.
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02-11-2013, 05:03 PM #2
I have been doing this routine for a little while before making this thread, so I will post all the dates and what I have done so far below.
In the first two months I was very scattered trying to figure out my schedule with work, gym, life in general and couldn't make enough time for it all. I now have a solid routine for work, gym, and family so the dates get better as the months go on.Personal site and journal, www.4hourjourney.me
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02-11-2013, 05:10 PM #3
11/01/2012
Chest and Biceps
11/06/2012
Back and Triceps
11/13/2012
Shoulders
First real day after getting the notebook for tracking this all.
11/15/2012
Chest & Biceps
Flat Bench
115lbs x8 x8 x8 x8
Incline Bench
95lb x8
115lb x8 x8 x8
Dumbbell Fly
30lb x8
27.5lb x8 x8 x8
EZ Curl
40lb(+bar) x8 x8 x8 x8
Hammer Curl
27.5 x8 x8 x8 x8
Cable Curl
90lb x8 x8 x8 x8
11/21/2012
Chest & Biceps
Flat bench
125lb x8 x8 x8 x8
Incline Bench
105lb x8 x8 x8 x8
Dumbbell Fly
27.5lb x8 x8 x8 x8
EZ Curl
40lb(+bar) x8 x8 x8 x8
Hammer Curl
27.5lb x8
30lb x8 x8
32.5lb x8
Cable Curl
90lb x8
100lb x8 x8
110lb x8Personal site and journal, www.4hourjourney.me
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02-11-2013, 05:31 PM #4
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02-11-2013, 08:37 PM #5
I have been taking Allmax Creatine for one week now. Hoping to see some nice increases in the weights from this and some nice definition pop through.
Also take Optimum Nutrition 100% whey, Double Rich Chocolate daily for that extra protein in my diet.
C4 pre workout by Cullulor in the mornings. Love this stuff. I feel great after taking it, natural energy feeling and not that chemical energy feel you get from others.Personal site and journal, www.4hourjourney.me
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02-12-2013, 06:37 AM #6
Great workout this morning, had a little more time today so I took my time in places.
Pre workout supp = C4 Cellulor
Post workout = 2 scoops whey, 5G creatine, multi, fish oil
Shoulders:
Dumb Bell Press
47.5 x8 x8 x8 x8
Arnold Press
37.5 x8 x8 x8 x8
Barbell Bell Shrugs
205 x8 x8 x8 x8
Dumb Bell Shrugs
70 x8 x8 x8 x8
Upright Rows
35 x8 x8 x8 x8 x8
Upright row with 45lb plate
45 x8 x8 x8 x8
Lateral Dumb Bell Raise
17.5 x8 x8 x8 x8Personal site and journal, www.4hourjourney.me
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02-13-2013, 05:36 AM #7
I left my phone in the truck last night and missed my alarm for the gym this morning. So pissed!
Work, then family dinner tonight will keep me out of the gym today completely. I can't believe I forgot my phone, it's normally a llifeline. LOL
Well, hard day in the gym tomorrow I guess.Personal site and journal, www.4hourjourney.me
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02-13-2013, 01:27 PM #8
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02-16-2013, 10:00 PM #9
Back in the gym since missing the one day due to misplaced alarm clock. Great day today!
Day 44 - 02/13/2013
Chest Bicep
Flat Bench
135lb x8 x8 x8 x8
Incline Bench
55lb x8 x8 x8 x8
Decline Dumb Bell
55lb x8 x8 x8 x8
EZ Curl
55lb x8 x8 x8 x8
Dumbell Curl
40lb x8 x8 x8 x8
Hammer Curl
37.5lb x8 x8 x8 x8
Day 45 - 02/15/2013
Shoulders
Shoulder Press
47.5lb x8 x8 x8 x8
Arnold Press
37.5lb x8 x8 x8 x8
Bar Shrugs
205lb x8 x8 x8 x8
Dumbell Shrugs
70lb x8 x8 x8 x8
Upright Rows
35lb x8 x8 x8 x8
Upright Rows (w/45 plate)
45lb x8 x8 x8 x8
Lateral Raises
20lb x8
17.5lb x8 x8 x8
Day 46 - 02/16/2013
Back Triceps
Lat Pulldown
145lb x8 x8 x8 x8
Low Row
150lb x8 x8 x8 x8
High Row
90lb x8 x8 x8 x8
Tricep Pulldown
65lb x8 x8 x8 x8
Close Grip Bench
125lb x8 x8 x8 x8
Tricep Kickback
25lb x8 x8 x8 x8
Skullcrusher
50lb x8 x8 x8 x8
Tricep Extension (Behind head)
50lb x10 x10 x10 x10Last edited by LordStandley; 02-16-2013 at 11:00 PM.
Personal site and journal, www.4hourjourney.me
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02-20-2013, 07:01 PM #10
Day 47 02/18/2013
Chest & Bicep
Weight = 208
Flat Bench
135lb x8 x8 x8 x8
Incline Bench (dumbbell)
60lb x8 x8 x8 x8
Decline Bench (dumbbell)
60lb x8 x8 x8 x8
EZ Curl
60lb x8 x8 x8 x8
Dumb Bell Curl
42.5lb x8 x8 x8 x8
Hammer Curl
40lb x8 x8 x8 x8
Captains Chair
30, 25, 25
Myotatic Crunch
25x3
Day 48 02/19/2013
Shoulders
Weight = 209.4
Shoulder Press
50lb x8 x8 x8 x8
Arnold Press
37.5lb x8
40lb x8 x8 x8
Dumb Bell Shrugs
70lb x8
Upright Rows
40lbs x10 x10 x10 x10
Upright Rows (45 plate)
45lb x8 x8 x8 x8
Lateral DB Raise
17.5lb x8 x8 x8 x8
Day 49 02/20/2013
Back & Tricep
Weight = 208.2
Lat Pulldown
140lb x8 x8 x8 x8
Low Row
150lb x8 x8 x8 x8
High Row
90lb x8 x8 x8 x8
Tricep Pushdown
65lb x8 x8 x8 x8
Close Grip Bench
125lb x8 x8 x8 x8
Skullcrusher
50lb x8 x8 x8 x8
Tricep Extension (behind head)
50lb x8 x8 x8Personal site and journal, www.4hourjourney.me
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02-20-2013, 08:04 PM #11
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02-27-2013, 11:32 AM #12
So busy lately that I have not been able to update the routines every day, so here goes for the last few days.
Day 50 02/21/2013
Chest & Biceps
Weight 205.8lbs
Flat Bench (bar bell)
135lb x8
145lb x8 x8 x8 (moved up in weight)
Incline Bench (dumbbell)
60lb x8 x8 x8 x8
Decline Bench
60lb x8 x8 x8 x8
Dumbbell Curl
42.5lb x8 x8 x8 x8
Hammer Curl
40lb x10 x10 x10 x10
Day 51 02/22/2013
Shoulders
Shoulder Press
50lb x8 x8 x8 x8
Arnold Press
40lb x8 x8 x8 x8
Bar Shrugs
205lb x10 x10 x10 x10
Upright Row
40lb x8 x8 x8 x8
Day 52 02/23/2013
Back & Triceps
Weight 209lbs
Lat Pulldown
145lb x8 x8 x8 x8
Low Row
150lb x8 x8 x8 x8
High Row
90lb x8 x8 x8 x8
Tricep Pulldown
65lb x8
70lb x8 x8 x8 (moved up)
Close Grip Bench
125lb x8 x8 x8 x8
Tricep Kickback
25lb x8 x8 x8 x8
Skullcrusher
50lb x8 x8 x8 x8
Tricep Extension (behind head)
50lb x8 x8 x8 x8
Day 53 02/25/2013
Chest & Biceps
Weight 206.6lbs
Flat Bench
(db's)
55lb x8
60lb x8 x8
(bench)
145lb x8 x8
Decline Bench
60lb x8 x8 x8 x8
Ez Curl
60lb x8 x8 x8 x8
Dumbbell Curl
42.5lb x8 x8 x8 x8
Hammer Curl
40lb x10 x10 x10 x10
Day 54 02/26/2013
Shoulders
Weight 206.8lbs
Shoulder Press
50lb x8 x8 x8 x8
Arnold Press
40lb x8 x8 x8 x8
Barbell Shrugs
205lb x10 x10 x10 x10
Dumbbell Shrugs
70lb x8 x10 x10 x10 (added 5 more on left only)
Upright Row
40lb x8 x8 x8 x8
Upright Row (45 plate)
45lb x8 x8 x8
Day 55 02/27/2013
Back & Triceps
Weight 203.6lbs
Lat Pulldown
145lb x8 x8 x8 x8
Low Row
150lb x8 x8 x8 x8
High Row
90lb x8 x8 x8 x8
Tricep Pulldown
70lb x8 x8 x8 x8
Close Grip Bench
125lb x8 x8 x8 x8
Tricep Kickback
25lb x10 x10 x10 x10
Tricep Extension (behind head)
50lb x10 x10 x10 x10Personal site and journal, www.4hourjourney.me
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03-02-2013, 05:19 PM #13
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03-03-2013, 08:04 PM #14
Day 56 02/28/2013
Chest and biceps
Weight 203.0
Flat bench
145lb x8 x8 x8 x8
Incline bench
60lb x8 x8 x8 x8
Decline bench
60lb x8 x8 x8 x8
Ez curl
60lb x8 x8 x8 x8
Dumbbell curl
42.5lb x8 x8 x8 x8
Hammer curl
40lb x8 x8 x8 x8
Day 57 03/01/2013
Shoulders
Weight 202.4
Shoulder press
50lb x8
55lb x8 (too much, lowered back down)
50lb x10 x10
Arnold press
40lb x8 x8 x8 x8
Bar shrugs
205lb x10 x10 x10 x10
Dumbbell shrugs
70lb x10 (x5 left) x10 (x5 left) x10 (x5 left) x10 (x5 left)
Upright rows
40lb x10
42.5lb x10 x10 x10
Upright row (w/ 45lb plate)
45lb x10 x10 x10 x10
Lateral dumbbell raise
17.5lb x10 x10 x10Personal site and journal, www.4hourjourney.me
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03-03-2013, 08:07 PM #15
Missed Saturdays back and triceps workout for a family ski trip. Got in a nice workout snowboarding, but really miss not getting in that back and tri workout. Tomorrow back to the grind. Meals made tonight, 13 chicken breast and portioned out with yams, sweet potatoes, beans, veggies, etc. ready for the week!
Personal site and journal, www.4hourjourney.me
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03-05-2013, 07:54 PM #16
Day 58 03/04/2013
Chest & Biceps
Weight 205.4
Flat Bench
145lb x8 x8 x8 x8
Incline Bench
60lb x8 x8 x8 x8
Decline Bench
60lb x8 x8 x8 x8
EZ Curl
60lb x8 x8 x8 x8
Dumbbell Curl
42.5lb x8 x8 x8 x8
Hammer Curl
40lb x10 x10 x10 x10
Day 59 03/05/2013
Shoulders
Weight 204.0
Shoulder Press
50lb x8 x8 x8 x8
Arnold Press
40lb x8 x8 x8 x8
Bar Shrugs
205 x10 x10 x10 x10
Dumbbell Shrugs
70lb x10 x10 x10 x10
(left only) x5 x5 x5 x5
Upright Rows
42.5lb x10 x10 x10 x10
Upright Rows (45 plate)
45lb x10 x10 x10 x10
Lateral Dumbell Raise
17.5lb x10 x10 x10 x10Personal site and journal, www.4hourjourney.me
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03-06-2013, 07:27 PM #17
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03-11-2013, 04:10 PM #18
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03-17-2013, 09:53 PM #19
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03-20-2013, 07:33 PM #20
OK, catch up, been in the gym every day but Sunday. Here is the cliff notes version of my workouts.
Same as above, just wanted to post them up since it had been a while.
Still going strong, people have noticed which is great and most importantly the wife loves all this lifting!!
Day 60 03/06/2013
Back & Triceps
Day 61 03/07/2013
Chest & Biceps
Day 62 03/08/2013
Shoulders
Day 63 03/09/2013
Back & Triceps
Day 64 03/11/2013
Chest & Biceps
Day 65 03/12/2013
Back & Triceps
Day 66 03/13/2013
Shoulders
Day 67 03/14/2013
Chest & Biceps
Day 68 03/15/2013
Back & Triceps
Day 69 03/16/2013
Shoulders
Day 70 03/18/2013
Chest & Biceps
Day 71 03/19/2013
Back & Triceps
Day 71 03/20/2013
ShouldersPersonal site and journal, www.4hourjourney.me
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04-15-2013, 11:34 AM #21
It's been a while since I've updated, but all is well. Still hovering at 199 which is awesome and seeing nice improvements. I would like to see bulking happening a little quicker but I will take what it an get. Especially when I am trying to watch the fat gain aft losing so much. Pics once I can post them.
Personal site and journal, www.4hourjourney.me
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04-15-2013, 11:35 AM #22
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04-15-2013, 11:40 AM #23
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04-15-2013, 11:45 AM #24
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04-15-2013, 11:58 AM #25
The book is the 4 Hour Body by Tim Ferris.
http://www.amazon.com/4-Hour-Body-Un.../dp/0307704610
Could not recommend it enough! Great info for things other than the diet too.Personal site and journal, www.4hourjourney.me
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04-29-2013, 12:43 PM #26
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04-29-2013, 12:48 PM #27
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04-30-2013, 02:47 PM #28
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05-02-2013, 03:43 PM #29
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05-24-2013, 12:41 PM #30
Being sick for a couple weeks really drained my energy. Working half assed in the gym the last two weeks and finally feeling 100% again. Only missed 3 days in the last couple weeks though which is great, had to move my gym time to afternoon a few times though, just way too drained in the morning.
Business trip earlier this week but I found a gym I could visit while I was there. Small gym with terrible equipment but at least I got in there.
Back home and back on my grind for real now. Gotta burn off the extra 5lbs I picked up while being away.Personal site and journal, www.4hourjourney.me
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