DKSIMP'S Workout/Diet

[dksimp]

As it stands right now I weigh 232lbs and have pretty good muscle mass. My bodyfat is currently higher than I would like for it to be. I'm going to use this forum as my place to list my food intake for the day as well as my Cardio/Weight Work for each day.

My only request of you is that you let me know what you think. Where is my diet off? What do i need to add to my Cardio or Weight Workouts. Let me know if you have any recommendations. I could really use some snack ideas. My job doesn't really give me the freedom to have 6 small meals a day, so I need 2 or three snack ideas each day.

So please, pour it on. I'm going to do my best to keep this running. Keep me accountable. Tell me when i screwed up. THe only reason i had time to start it is that I am sick today and didn't get to go in to work and will probably give myself a day off from the gym to get well.

[dksimp]

I'm considering going to Push/Pull Method for my workouts. I just wanted to get some opinions on this. Size is not a concern. I've always been a bigger guy. At 232lbs, my bodyfat is higher than i would like it to be and I would like to get to 210lbs. Thing is, my body is pretty comfortable in the 230 to 235 region. I just don't like how it looks. I'm going to get my cardio to 1hr on the treadmill, I just wanna know if you guys think i should go to PUSH/PULL or do a body part split in order to reach my goal of lower weight and bodyfat%.

[dksimp]

So here's the journal for today. Keep in mind i have a sinus infection so I had to do my best not to Over do it.

Shoulders
DB Press 3 sets of 8 @ 75/arm
Side Laterals 4 sets of 8 @ 30 ----- 2 count at top
Rear Delts 3 sets of 10 @ 25
Smith Press 2 sets of 12 @ 135lbs

Triceps
French Press 3 sets of 10 @ 75lbs
Rope Press 3 sets of 8 @ 110 lbs
V-Bar 3 sets of 8 @ 170lbs
one arm cable 3 sets of 8 @ 50lbs

Due to my health i only did enough cardio to feel warmed up. I will probably do the same until Saturday Afternoon. Hopefully I'll be up to the task. I'd like to be consistantly at about 45-60 minutes, burning at least 650 calories per session.

Well. Tell me what you think, good or bad, i wanna know. Next week will be better as i will hopefully be healthy.

[dksimp]

Day off. Gotta keep the wife happy sometimes.

[dksimp]

Cardio 30 minutes on treadmill Not to intense. Still recooping

Back
Lat Pulls - 3x8@165lbs
Seated Rows - 3x8@165lbs
High Hammer Row - 4x8@225lbs
Rack Pull - 3x8@315lbs

Biceps
Preacher Curl - 3x8@90lbs
DB Curl - 3x8@45lbs
High Cable Curl - 3x8@70lbs
High hammer curl - 2x8@50lbs

[dksimp]

30 min Treadmill

Chest
Incline hammer press - 2x8@140lbs 2x8@180lbs
Hammer Press - 3x8@200lbs 1x15@115lbs
Cable Crossover - 3x8@70lbs
Peck Deck - 4x10@115lbs

Shoulders
Military - 2x8@170lbs 2x5@200lbs
DB Side Raises - 4x8@30lbs
DB Rear Delts - 3x15@25lbs
DB Front Raises - 3x8@30lbs

Triceps
French Press - 3x8@85lbs
Rope press - 3x8@100lbs
V bar - 3x8@170lbs

[dksimp]

Treadmill 25 Minutes

Legs
Leg Press - 3x10@400lbs
Leg Curls - 3x8@165lbs
Leg Extensions - 2x8@205lbs 2x8@235lbs
Calve raises - 3x15@275lbs

[dksimp]

So we had to change it up a bit because my workout partner just came back from Cancun. So It was Push today, Legs Tomorrow, Pull on Thursday.

Todays workout: 25 min cardio 300 calories burned (says the treadmill)

Chest
DB INCLINE 2x8@90lbs 2x8@110lbs
Hammer incline 2x12@200lbs
Hammer Press 3x10@200lbs
Cable Crossover 3x8@80lbs

Shoulders
DB PRESS 3x8@70lbs
Side Lateral 4x10@30lbs
Rear Delt 3x12@25lbs

Triceps
French Press 3x8@70lbs
Rope Press 3x8@80lbs
Hammer extention 3x8@115lbs

I was pretty wore out by the time i got to triceps. And I know side laterals and rear delts are pulls, but i decided to put them with shoulders.

[dksimp]

Today's workout went pretty well. I did back and biceps and left with a good amount of blood in the muscles

30 min treadmill 300 calories burned.

Back
Rack Pull 1x8@225lbs 2x8@315lbs
High Rows 3x8@200lbs
Lat Pull 1x5@195lbs 2x8@165lbs
Bent DB ROW 2x8@85lbs

Biceps
DB CURL 3x8@50
Preacher Curl 3x8@70lbs
Bent Curl 2x8@30lbs
High Cable Curl 3x8@70lbs

[dksimp]

Pretty tight from yesterday so i took today and did some various cardio workouts. I still did 30 on the treadmill but i broke that up into two sets of 15 minutes. Between that I went in the "fitness" room and did some squat jumps and some old football agility drills. I AM DEFINANTLY NOT 17 ANYMORE. I plan on getting my footwork back over the next few months. Just cause you're not in Highschool is no excuse to cease being an athlete.

Anyway, i managed to soak my shirt, so i'm going to take that as a sign that i did some pretty good work tonight.

My weight hasn't gone down in the last few days but i feel tighter and my pants feel looser.

[dksimp]

Legs today. I hate legs. I haven't worked them consistantlly since Highschool, so they are weak. But I have made the change and am now happy to say that i Hit legs once a week, working towards twice.

Todays workout
30 minutes cardio: 15 on eliptical 15 on treadmill

Squats 4x8@225lbs
Leg Press 2x8@250 2x8@400lbs
Seated Leg Curls 4x8@165
Lying Leg Curls 2x8@150lbs
Leg Extentions 4x8@225lbs
Seated Calves 3x12@150
Calves on Press Machine 3x20@300lbs

[dksimp]

My first workout back was a good one. I really just did a full upper body workout. only 2 exercises per body part and about 4 sets per. everything felt tight afterward and i got a pretty good pump. It's nice to feel the blood back in the muscles after a week off. I followed my lifting with 30 minutes on the treadmill burning about 350 calories. Got a good sweat going and kept my heart rate up. I think i'm going to continue doing cardio after lifting, that should be a good change for my workouts.

Here's how it looked

Incline Hammer Press 3x8@175lbs
Super set with Peck deck 3x8@115lbs

Hammer Press 3x8@200lbs
super set with Cable Crossover 3x8@70lbs per side

Side lateral Raises 3x8@25lbs
superset with front raises 3x8@25lbs

Machine Overhead Press 3x8@140lbs

Rope pull down 3x8@100lbs

Vbar pull down 3x8@160lbs

Db Curl 3x8@50lbs

Hammer Preacher curl 3x8@90lbs

Hammer Curl 2x8@50lbs

Thirty minutes on treadmill.

[dksimp]

I've been kinda busy, haven't been on my site in a few days. Good workouts though.

I've increased my cardio. My goal is 45 minutes 5 days a week.

I had a good Chest workout monday and a good shoulder workout Tuesday.

Tonight i did arms.

TRICEPS

CLose grip bench 3x8@135lbs
French Press 3x8@80
Rope Press 3X12@120
V-Bar 3x12@190
Hammer Ext 2X12@125

BICEPS

DB CURLS 3x8@50
BB Curls 2x12@70
Preacher Curls 4x12@90lbs

I'm doing my best to continue this journal. Some Response would be great. I'd like to know what others think.

[dksimp]

Tonight was one of the most effective chest workouts i've had in a long time. Here's how it went

CHEST
Barbell Bench Press: 2x8@135, 1x8@225, 1x5@275, 1x8@225, 2x8@135WIDE
Hammer Incline: 3x8@200
Peck Deck: 3x8@95
Incline Flye: 3x8@55
High Cable Curl: 3x8@60

Triceps
French Press: 3x8@80
Rope Pull: 3x12@120
One arm overhead 2x8@35
One arm cable: 3x8@60

[dksimp]

Today was a solid back and bi workout.


30 minutes on the treadmill

BACK
Lat Pull Down: 4x8@165
Cable Row: 4x8@185
One arm bent row: 2x8@80
High Hammer Row: 3x8@200

Biceps
DB Curl: 3x8@50
Hammer Curl 2x8@50
Preacher curl: 3x12@85
High Cable Curl: 3x8@60
One arm Cable Curl: 3x12@60