Go hard or go home transformation

[Geneius365]

36 years young
6'
191#

Last February i joined the gym for the first time in my life. In early Feb of 2013 i got on the scale at work and i weighed 232lbs and i decided it was time for major changes in my life. All my 20's a hovered around 200lbs or so. When i saw the 232 i knew it was now or never. I got the app Myfittnesspal. I put in my goal of 185lbs and i forget the goal date. I was logging everything i ate and kept track of my calories. My calorie intake was set at 1800 per day. I didn know a thing about macros at the time so i cut out any fried food, pasta, bread, potatoes, mayo, butter, chips, sugar and fast foods. I was eating yogurt, canned tuna, chicken, steak, salads, veggies, fish. After 6-7 months i hit my goal. Once i hit my goal of 185 lbs i knew i could do it so i decided to drop down to a 1400 cal intake, still not knowing what macros were and how important they are for you to get the proper amount. I cut down to 177lbs. I haven't weighed that much since i was 18!!! The only down fall tot hat weight and cal intake was, i felt weak and always hungry. No matter what. I joined BB.com and posted some things i wanted to accomplish. I want to be 10% bf one day. All my life 20's and up to 35, i have been 25+% BF. Currently i believe i am 16% + or -. To the credit of IRONWILL, he helped me figure out proper macros and what i should be achieving daily. 90g fat / 180 Carb / 190 Protein on a 2400cal intake for the past 2 months and i am staying at 191lbs. Since i have been hitting these on a daily basis, i haven't been tired or sluggish and i am stronger then i ever have been in my whole life. I would like to get to 10%bf so if anyone has any suggestion, i am willing and dedicated to listen and do so. Im going to start logging my progress thru this thread so that i reach my goals and i can share my journey. Today is day 2 of my cut with a calorie intake of 1600. Im going back down to 180lbs. Yesterday i didn't come close to hitting my fats (37) and carbs (51) Protein (252) but i felt great. Today I'm gonna work on hitting my fats but I'm gonna keep my carbs lower to see how my body reacts. I will log my foods later today. Wish me luck on the 10% goal!!! - Gene

[Marius_Ursus]

In like a fat guy.

[Geneius365]

Yesterday food:

http://www.myfitnesspal.com/food/dia...ate=2014-03-04


Gym = Chest, Tri's, Bicep, Core
Warmup on treadmill for a quick run on 7 for .5o miles
Benches were full so i hit the smith machine for flat barbell bench. Every set was in this orders i post.

warmup was set of
10 @ 135lbs

10@225
8@265
4@285
2@305
Shrugs 20 @ 45 plates
Decline barbell press (regular bench not smith machine)

10@225
8@275
10@225
DB shoulder shrugs 80lbs per arm

Cable single rope triceps pull downs single arm
10@30
10@35
8@30


DB shrugs 90lbs per arm

full extension pull ups with pause at the bottom
12 @ body weight with fingers only
10@ body weight with hands gripped

Incline dumbbell press
10@70's
6@75's and i was shot

cables v two arms standing triceps
10@80
10@80
10@90

20 push ups

single flat bench DB close chest bench
110lb DB for 20

incline bench DB's
10@50's
10@50's

Standing bicep curls with flat curl bar
10@70
10@90
10@100
Arnold curls forearms
16@60
12@60
12@60
seated curl machine
10@110
8@110
standing cable flys position 16 (about shoulder height)

10@60 (each arm)
12@70
9@80

cable pulldown abs crunch
20@135
20@135+25lb plate and chain
20@135+25lb plate and chain

Sit ups (i call them side to sides) touching sides of sneakers back and forth for upper core

Sit up machine with 2 10lb plates
60 with variation of feet positions.

Plank for 1 minute

Seated flat bench leg pull ins
12@ no weight
12@ 10lb plate on feet

Treamill for 1.20 miles with variation of speeds 7, 8.5. and 10 burst

All of this took 1 hour 45 minutes because it was a zoo. About 20 minutes on the treadmill.

[Geneius365]

Yesterdays food:

http://www.myfitnesspal.com/food/dia...ate=2014-03-05

Over my calories (1822) by 222 but came closer to my macros, so I'm ok with that.


Had to work late yesterday and it was my day of rest. Today is shoulder and core. I will post my work out later today. I have been super low on my calcium intake so i have to work on that. Nice cup of milk for breakfast today. Haven't had milk in a while. Im gonna have a cup a day. Gonna get some cottage cheese to help on that as well.

[Geneius365]

Today I was feeling the chest session from Wednesday. I can tell the calorie cut definitely played a pert in my recovery. Usually I'm not as sore. Today I came even closer to my macros but again was over my 1600 calories. Today was 1795 calories. 58g fat, 152 carbs, and 167g protein. I hit my PB of 7 reps of DB pullovers with a 90lb DB. I will post my work out tomorrow.

http://www.myfitnesspal.com/food/diary/geneius

[Geneius365]

Thursdays Back session. 5:50pm to 7:00pm
Warm up stretches and pushups

Seated Cable Rows with small close grip app /--\
10@130
10@150
8@180
7@210
I was alternating between Lat Pull Downs wide grip set for set

Cable Lat Pull Downs wide grip
10@150
10@180
8@200
10@150

Shoulder shrugs 45 plates for 30

Cable close grip palms back lat pull downs
10@150
10@150

Standing Cable straight arm push downs cable
10@130
10@150
10@150

Dumbbell Pull Overs laying on back cross bench with shoulders only touching single DB

10@70
8@80
7@90 (my PB to date)

DB shrugs with 80lb Db for 20

Back Plate machine standing bent over.
10@90
10@125
8@90

some planks and rowing machine seat planks for 5 minutes for burn

Seated Cable single arm rows rotating back and forth. less then 20 seconds rest between weight changes

8@80 each arm
8@70 each arm
10@60 each arm
10@50 each arm
12@40 each arm
12@30 each arm
30@20 each arm

Sit up machine with 20lb weight added for 60 at variation on leg positions, took off 10 lbs and did another 40 = 100 total.



I feel very good today and less sore then yesterday for sure. Maybe because i got closer to my macros?? I will weigh in today to see if anything changed.

[Geneius365]

Fridays food: http://www.myfitnesspal.com/food/dia...ate=2014-03-07

Fridays routine. Shoulders and biceps.


Normal warm ups of push ups and pull-ups. Stretching.

Barbell attached to pivot on the floor with 25lb plate for warm ups 12 each arm with shoulder press


Seated shoulder plate machine
90lbs each arm for set of 10
115lbs each arm for set of 10
115 each are for set of 8
90lbs each are for clean up set of 12

Seated DB shoulder presses
10@ 60lb DB's
6 @ 70lb DB's

bench dips with body weight for 12
bench dips with 45 plate on my lap for 12

military presses with EZ bar
10@70lb
10@80lb
Dip appratus with body weight
12
10 and collar bone was feeling it..

EZ bar curls
12@70
10@80
10@100

Seated curl machine
10@ 110
10@110
10@90

Barbell Shrugs
30@135
12@ 225
12@225
45 plate each are shrugs @ 30

Plank one minute
Planks with rolling seat on row machine 12, then another set of 14

Sit ups with 10lb weight 50, 30…


Tread mill run for 2.20 miles / variation of speeds from 7.0 to 10.0 bursts of 1 minute @ 10.0 and some walking up hill total of 28 minutes.

Then i hit the sauna for 15 minutes and sweat like a mofo.








Over the weekend i failed at my intake. Saturday i went ice fishing and has a few beers during the day. Then when i got home i went out to the favorite restaurant and had margaritas so Saturday was a bust for me. I didn't even log my food but i can say i was over my calories just from the drinks.. So i will consider that my one and only cheat day.

Here is Yesterdays (Sundays) food http://www.myfitnesspal.com/food/dia...ate=2014-03-09

[Geneius365]

Mondays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-10


Two scoops of C4 on the way in. Had my 2 scoops of Carnivore Beef shake during my session

Yesterdays session: Chest and Triceps

Ran 1 mile on the treadmill in 9 minutes flat to get me going


Warmup = push ups and some DB stretching

DB flat bench press
10@70
10@80
10@90 (barely got the last one my left arm was not cooperating)

Pull ups with full extension and pause at the bottom for 10 @ body weight

Incline Barbell bench press
10@135
8@175
4@195 and had one or two more in me but stopped. I never really press that much so i didn't want to get stuck. Didn't have spotter..
8@135

Single arm cable rope push downs
10@25 each arm
10@30 each arm

Decline bench press
10@225
7@225
6@225
5@225 my arm were shot on these but worked thru it.

cable V app tris
10@80
10@80
10@90

some random DB curls with 30lbers in-between sets too. Only had 1 hour for the runs and work out today. Got called in to work to approve new job for Walmart… Work out was 6:25 to 7:20pm. I felt pretty good even tho i didn't hit my macros for the day again.. Now that i lost lot of BF I'm having a harder time to cut weight. I have the 1600 cal intake goal per day and I'm having a hard time hitting that too. Still staying under 2000 calories!!!

[Geneius365]

Been super busy lately and have been slacking at getting to the gym. My son has a project for kindergarten that we have been doing that is taking up a lot of time. Leprechaun Trap… So Monday was my last day at the gym.

Tuesdays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-11

Wednesdays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-12


I can definitely tell the difference when i eat 1600 calories and miss my macros vs hitting 2400 calories and meeting my daily macros. When i hit my macros i recover very quick from a hard session with not much muscle fatigue. When i don't, i feel like i was run over by a truck. It takes 2 days to recover and i feel weak. I can usually rip out at least a set of 10 with 90lb DB's and ready for more. This week it was tougher. I haven't really lost any weight like i was in the beginning now that i have more muscle and less fat. Im going to have to be very choosey in what i eat if i want to reach my goal of 10-12% BF. I was recently invited to log some supplements so i will be doing a supplement log on here shortly. I think this will be some extra need motivation for me. I hope my friend decides to join me so i have someone to push me to the next level… Would certainly be nice.

Tonights session will consist of Back, Arms and core. A friend of mine may be joining me for his first time so this may be fun… I will log later tonight or tomorrow.



DB Flat Bench

[Geneius365]

Thursdays food: http://www.myfitnesspal.com/food/dia...ate=2014-03-13

Thursdays Session: Back Arms and core

Warm up with 25 push ups and 25lb DB stretches, 10 pull ups full hang with pause at the bottom. and .5 miles walking on the treadmill
Cable Lat Pull downs
10@150
10@160
10@170
Seated cable rows with V apparatus
10@150
10@170
10@190
10@210
Seated bicep curl machine
10@110
10@110
12@90
10@90
45 Plates shrugs each hand
30
30
Seated Pull down plate machine
10@180
10@270
9@270
10@180
Barbell Shrugs
10@225
12@225
16@225
Standing DB curls
12@25
12@30
10@35
6@40 Tendentious bothering me again in the left arm…
Seated row single are cable with D apparatus
10@80
10@70
10@60
12@50
12@40
Bent over back plate machine
10@90
8@115
8@90
10@45
Arnold curls forearms
16@60
16@60
16@50
Standing EZ bar curls
10@80
10@60
10@50
Cable Ab pull downs
20@150
20@175
20@175
20@175
25@175
Planks
1 minute
1 minute
1 minute
Row machine sliding seat planks
12
10
16
Side to sides 100
Ab machine 60

I can tell it was a great work out cause I'm sore today. Fat intake was logged low but carbs and protein was good. Im ok with that… Today I'm gonna rest. Tomorrow will be shoulders and more core…

Happy Friday everyone...

[Geneius365]

Fridays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-14

Saturdays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-15

Sundays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-16

Still sore from Thursdays session. My tendentious is back. The calorie deficit is playing a major part in my recoup process. Normally I'm sore for maybe a day after… Back up to 2200 calories. I want to grow and progress in my training rather then fight the fat faster. The fat will shed in time… Like a turtle...

Sundays Session was chest and triceps

Warm up on tread mill for 1.5 miles
Push ups and stretching with 25lb Db's

Flat Bench barbell
10@135
9@225
6@245
4@265
1@285 2 w/ help
Decline bench Barbell
10@225
6@265
4@285
6@225
Incline bench barbell
10@135
8@175
6@185
10@135 slow full form
Db Pull overs
8@70
8@80
4@90
Cable rope pull down single arms
12@25 each arm
10@30 each arm
8@35 each arm
DB shrugs
30@45's
20@60's
20@80's
Hard Step up platform bench with DB's
10@70's
10@80's
8@80's
Planks with seat of row machine
12
10
Cable pull downs core
20@150
20@175
30 side to sides core
20@175
40 side so sides core
20@185
25 side to sides core
20@175
bend overs with body weight back
12 body weight
10 w/ 45 plate
10 w/ 45 plate

[Geneius365]

Mondays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-17
Tuesdays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-18
Wednesdays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-19

I will post my exercise for the week tonight...

[Geneius365]

Tuesdays session:
Shoulders and core

Treadmill personal best 2.5 miles in 20 minutes. Average speed of 7.3. Totally kicked my ass for my shoulder routine!!!!

Warm ups push ups and pull ups
DB shoulder raises front
10@20
10@25
8@25
Db raises to the sides
10@20
10@25
10@25
45 plate front raise
12
12
12
Seated plate machine shoulders
12@45 each arm
10@90 each arm
6@135 each arm and burned out..
Smith machine shoulder press
10@135
3@185 (can usually rip out 8)
8@135 and done..
Barbell Shrugs
20@225
12@275
10@315
10@315 for a PB. I never go up that high on shrugs. They were nice and clean too! BooM
Cable Pulldowns Core
20@150
20@175
20@175
20@185
20@175
Body Weight dips
15
15


Todays Session:
Back and light Biceps (tendentious hurting me)
Lat Pull Downs cable wide grip
10@150
10@170
10@150
Reverse lat pulldowns cable
10@150
10@100
Seated Rows Cable
10@150
10@170
10@170
Stand up straight bar curls
12@60 warm up..
Seated curl machine
10@115
10@90
12@70
Single arm curb machine
10@40 right arm
10@40 left arm
DB curls
10@30lbers each arm
10@30lbers each arm
Bent over Back machine plates
10@90
10@90

Today was only 1 hour session. 6:10 to 7:10. I feel great not over doing it..

[Geneius365]

Its been a couple of day but i haven't stopped what I'm doing. Been very busy with customers visiting the plant and home life.

Thursdays food:http://www.myfitnesspal.com/food/dia...ate=2014-03-20
Fridays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-21
Saturdays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-22
Sundays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-23
Mondays Food:http://www.myfitnesspal.com/food/dia...ate=2014-03-24


I will post my work outs later on today around lunch time. I hope i have my log book in the car with me. Tonight will be chest and arms. Cant wait to tell the glee club on their cell phones i need the bench while they stand around them like its their dead buddy grave… Man i hate that shenanigans..

[Geneius365]

Yesterdays Food: http://www.myfitnesspal.com/food/dia...ate=2014-03-25

Treadmill 1.2 mile warm up 9-10 minutes.

Lats night was a short chest session. I hit my PB of 315 on the bar for one!!! STOKED

Flat Bench Barbell
10@135
10@225
6@275
1@315 (help with lift off)

Pull ups 10

Decline bench barbell
10@225
6@275
0@315 couldn't get it. Spotter grabbed it too quick (newb) kinda mad..

Tri cable rope pull downs
10@30
Pull Ups 10

Incline Bench
10@155
8@175
10@135

Short and sweet.

[Zenshi]

In and Subbed! Will be bothering you on this log from now on!