350lb's to 200lb's, now to get Jacked! ::Progress Journal::

[LordStandley]

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.

[LordStandley]

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.

[LordStandley]

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 x8

[natebrooce]

In, subbed. Hope to see this journal become thick and juicy in a years time.

[LordStandley]

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.

[LordStandley]

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 x8

[LordStandley]

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.

[LordStandley]

Not getting into the gym is killing me today. I am trying to find a way tonight.

[LordStandley]

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 x10

[LordStandley]

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 x8

[jdcharnell]

Hell yeah keep this thang goin!

[LordStandley]

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 x10

[magicalhorton]

I like your style

[LordStandley]

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 x10

[LordStandley]

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!

[LordStandley]

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 x10

[LordStandley]

Still trying to figure out my daily maintenance for adding proper muscle.

[LordStandley]

Extended my cheat day into two and paid dearly on the scales yesterday. Wke up this morning at 207, running tonight and hoping for sub 205 tomorrow. Cutting back today and this week to stay under 205. Hate jumping up that high now.

[LordStandley]

Busted my ass cutting this week after shooting up from two cheat days and hit 199.0 this morning!

[LordStandley]

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
Shoulders

[LordStandley]

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.

[LordStandley]

I will post all routines later, but I have been doing the 6 days a week as listed above. A couple weight jumps on a couple machines but still powering through nicely.

[LordStandley]

Pics finally!!! This picture was taken just a couple days ago.i will post before also once I get home.

[dnastyy]

Not getting into the gym is killing me today. I am trying to find a way tonight.

Congrats on the weight loss brotha
Keep it up

Where could I pick up this diet book !?

[LordStandley]

Congrats on the weight loss brotha
Keep it up

Where could I pick up this diet book !?

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.

[LordStandley]

Missed a day when I laid back down for just a minute. Hahaha. Damn!
Still getting in 6 days a week.

Latest update pic.

[TravelinJhwkFan]

Lookin good bro!! Keep it up!

[LordStandley]

Lookin good bro!! Keep it up!

Thanks a lot! Love seeing results this soon.

[LordStandley]

I've been using C4 for a while now, time to cycle off for a week or two.

[LordStandley]

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.