One Spartan's journey toward destiny...

[Spartanbaziotis]

New workout log...the other was getting a little convoluted and had no real direction. Time for a fresh start!
This is more than a new journal, it's like a fresh start on life. I don't care to explain everything, but I've been sinking for quite some time and I have made it very near the bottom. It's time to start swimming up. Several months ago when I started working out it was simply to distract myself from the shyt storm I've created for myself. Here I am, almost a year later and finally ready to actually move on. I'm fresh off of a few month long drinking binge and have quit booze and smoking, cold turkey. It's been a couple weeks, it's hard but i'm gonna keep going. This time around I have to not allow the gym to be my crutch. I'm not sure what it should be instead, but i'll figure it out.
Anyway, I've found a four-day split that sounds pretty nifty to me. My first goal from here is to cut until I get to 195 Lbs. I know numbers aren't necessarily good goals to have, but bear with me I'll be starting to cut on 2400 calories and reevaluate every week based on how much I am losing. I'm about to head to the gym right now for my first day back!


Monday - Quads and Biceps
Quads
Exercise Sets Reps
Squat 4 12,10,8,6
Hack Squat 4 12,10,8,6
Dumbbell Step Up 4 12,10,8,6
Biceps
Exercise Sets Reps
Chin Up 4 10
Prone Dumbbell Incline Curl 3 10,8,6
Alternating Hammer Curl 3 10,8,6

Tuesday - Chest and Calves
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,8,6
Chest Dip 4 10
Cable Crossover 4 12
Flat Dumbbell Fly 4 12,10,8,6
Calves
Exercise Sets Reps
Seated Calf Raise 4 10,8,6
Standing Calf Raise (one leg) 3 15

Wednesday: Rest Day

Thursday - Hamstring and Back
Hamstring
Exercise Sets Reps
Straight Leg Deadlift 4 12,10,8,6
Leg Curl 4 12
Back
Exercise Sets Reps
Underhand Barbell Row 4 12,10,8,6
Wide Grip Lat Pulldown (or, Wide Grip Pullup) 4 10
One Arm Dumbbell Row 4 10
Wide Grip Cable Row (overhand grip) 4 12,10,8,6

Friday - Shoulders, Traps and Triceps
Shoulders and Traps
Exercise Sets Reps
Barbell Shoulder Press 4 12,10,8,6
Dumbbell Upright Row 4 12,10,8,6
Prone Reverse Raise 4 12,10,8,6
Behind-the-back Shrug 4 12,10,8,6
Triceps
Exercise Sets Reps
Bench Dip 4 10
Lying Triceps Extension 3 10,8,6
Rope Triceps Extension 3 12,10,8

Saturday and Sunday: Rest Days

So that's what the workouts look like. I'll come back and post right after I do it.

[Spartanbaziotis]

I started light...on everything haha.
Squats
45x12
95x10
115x8
135x6
Hack squat-weight listed is on each side
0x12
10x10
25x8
35x6
Dumbbell step-up
10x12
25x10
35x8
35x6
chin-ups- Can't do these, weight listed is the assistance
180x12- forgot i was only doing ten
150x10
135x8
150x10
Prone DB inc curl
20x10
25x8
25x6
Hammer curls
25x10
25x8
25x6

I am gonna be really freaking sore tomorrow. My legs are already killing me haha.

[Spartanbaziotis]

My beginning weight here was 217 yesterday! I forgot to say that lol. I might do some measurements and pictures if I get around to it haha. I know what I look like though so I might wait til I have some progress :P
This morning I logged my breakfast into MFP...and forgot to cook it...very special moment for me lol. I realized several hours later when I was HANGRY haha.

[Spartanbaziotis]

INC DB bench
35x12
40x10
45x8
50x6
Chest dips- weight listed is assistance
150x10
135x10
120x10
120x8
Cable crossover
30x12
40x12
40x12
50x10
DB fly
15x12
15x10
20x8
20x6
Seated calf raise- this hurt like hell cause my quads are killing me today haha. probably could have done more otherwise. Weight is each side.
45x10
70x8
80x6
Standing calf raise
135x15
155x15
175x15

[Spartanbaziotis]

SLDL
95x12
115x10
135x8
180x6
Leg Curl
40x12
40x12
50x12
60x10
Underhanded row-smith so weight is each side
35x12
40x10
45x8
55x6
Wide-grip pullups- listed weight is assistance
150x10
165x10
165x10
165x10
DB row- My grip was so shot there was no way i was moving up in weight
40x10x4
Wide cable row
105x12
105x10
105x8
120x6

[Spartanbaziotis]

Smith shoulder press- weight is each side
25x12
30x10
35x8
40x6
DB upright row
20x12
25x10
25x8
30x6
Reverse raise
10x12
15x10
15x8
20x6
Behind shrug
90x12
100x10
110x8
120x6
Bench dips
BWx10x4
Skulls
30x12
50x8
50x6
Rope Tri pull
60x12
80x10
90x8

[Spartanbaziotis]

Squat
95x12
115x10
135x8
145x6
Hack
10x12
25x10
35x8
35x6
Step-ups
10x12
25x10
35x8
35x6
Chins
150x10
150x10
150x10
135x7
Hammer curls
25x12
25x10
30x6
DB inc curl
20x10
20x8
25x6

[Spartanbaziotis]

I am pretty much the worst journal-er ever haha. I am still working, just haven't logged. I'm down to 215 though
Will do back-log in a bit

[Spartanbaziotis]

INC DB bench
40x12
40x10
50x8
50x6
Dips ASST.
150x10
135x10
120x10
120x10
Crossover
30x12
40x12
40x12
50x12
DB fly
15x12
20x10
20x8
20x6
Seated calf-weight each side
70x10
80x8
90x6
Standing Calf-moved to smith- weight is each side
45x15
70x15
90x15

[Spartanbaziotis]

SLDL
135x12
155x10
175x8
185x6
Leg curl
40x12
40x12
50x12
60x12
UH smith row-weight each side
35x12
45x12
55x8
55x6
Wide grip Pullup with assistance
165x10
165x10
165x10
150x10
DB row
40x10
40x10
40x10
45x10
Cable row
105x12
105x10
120x8
120x6

[Spartanbaziotis]

Smith shoulder press- weight each side
25x12
35x10
35x8
40x6
Db upright
25x12
25x10
30x8
30x6
Prone reverse raise
10x12
15x10
20x8
20x6
Behind shrug-moved to smith machine cause the one at my gym goes up at a slant, easier to get around my booty haha. Weight is each side
45x12
50x10
55x8
60x6
Bench dip I've seen guys add weight to these, but I am nervous to try it haha.
BWx10x4
Skulls
40x10
40x8
50x6
Tri press down
70x12
80x10
90x8

[Spartanbaziotis]

So yeah, I was temping Monday and Tuesday, it was more strenuous than I thought it would be, so I talked myself out of Monday. My legs were also already spent by the end of the day Tuesday, so I just did Biceps. I'll do a leg day at the end of the week and will work out Wednesday.
Chins
150x10
150x10
150x10
135x10
Hammers
25x10
30x8
30x5
One arm preacher-Douche canoe brahs were taking up all the free benches, so I replaced the INC curls with these
20x10
20x8
20x6

[Spartanbaziotis]

Aaaaaaaaaaaaaaand we're current!
INC DB press
40x12
45x10
50x8
50x6
Dips
135x10
120x10
120x10
120x10
Crossover
30x12
40x12
50x12
50x10
DB fly
20x12
20x10
20x8
20x6
woohoo get to move up
Seat calf
80x10
85x8
90x6
Smith calf
55x15
80x15
90x15

[Spartanbaziotis]

Gonna try and remember to log every time I lift haha. I am also going to build a weight sled out of a tire. I had one I made when I lived in AZ but couldn't bring it with me. They rock. I've cut my calories to just over 2100.

[Spartanbaziotis]

Man, I suck at logging. Been working a lot. Keeping up with most of my workouts, albeit having to switch around some things to make it work haha. I am gonna go hit the gym here in a bit to do legs and back. I know, that is not in the plan I outlined but gotta be flexible!

[Spartanbaziotis]

I have lots of backlog.....but I really don't care haha. Gonna start with today.
INC press
50x12
50x9
50x8
50x6
Bahh, should be moving up, but missed that one stuuuupid little rep...
ASST. dips
120x10
120x10
120x10
120x10
Crossover
40x12
50x12
50x12
50x12
flat DB fly
20x12
20x10
25x8
25x6
Sitting calf
80x10
90x8
90x6
Standing calf-had to go with the machine today
135x15
135x15
135x15

[Spartanbaziotis]

I Joined the strong to the core challenge, and it starts today! Gonna do my absolute best to journal every single day haha. Gonna stick with the same split, and do cardio every day as well. I also started taking lipo-6 fatburners yesterday.

I am eating 2130 calories per day. At least 130G protein, try to stay under 70G fat, and the rest is Carbage. 43G of sugar or less.

My meal plan usually goes like this:

Breakfast: 2 scoops choc PB protein powder, 1c frozen fruit, 2c almond milk, 1c oats.

Lunch: 5Oz chicken boobies, 1c black beans, 1TBSP olive oil, 2TBSP Apple cider vinegar, nine olives, all over a romaine lettuce.

Supper: 4-9 Oz tilapia, 2C brown rice.

Leaves me a few hundred extra calories that I fill up with whatever clean foods I want. Frozen Greek yogurt, more fruit, more meat, etc. Eating strictly clean for these six weeks.

Workout: Quads and Bi's
Hack squat
15x12
25x10
35x8
35x6
squat: Have a gnarly sunburn that the knurling was killing. Only made it three sets haha.
115x12
135x10
155x5
Step-ups
25x12
35x10
35x8
35x6
Asst Chins
135x10
135x10
135x10
120x8
Hammer curl
30x10
30x8
30x6
Prone DB inc curl
25x10
30x8
30x6

[Spartanbaziotis]

I am starting to get weaker on some stuff haha. Kinda sucks cause I was weak to begin with!

DB INC bench
50x12
50x9
50x7
45x6
ASST dips
120x10
120x10
105x10
105x10
Cable crossover
50x12
50x12
50x12
60x12
DB fly
25x12
25x10
25x8
25x6
Sitting calf
90x10
90x8
100x6
Stand calf
135x15
135x15
155x15

[Spartanbaziotis]

I am almost always on my iPod, so actual logging ain't gonna happen all the time. I've been letting all the overtime ie been doing catch uP with me this last week. Stayed fine with food even with constant temptation, but a couple days I just went home and Passed out without hitting the gym. Ended uP doing a double today to make up for it. Shoulders, tris, traps this mOrn and hammies and back tonight. Gonna do better this week. Also starting to get a little annOyed with diet. According to the stickies on here I am already on a thousand calorie defecit but not losing like I should at all. It's kinda pissing me off. If there are any lurkers out here, got any advice? I track, measure, weigh, and count EVERYTHING, so yes, I really know exactly what I'm eating.