Belly Boy's Progress

[Belly Boy]

Well its time to start a journal for myself. Keep track of my daily exercises. I welcome any feedback to help me on my journey to new me.

As of today I started on this program - http://www.bodybuilding.com/fun/workyear1.htm

For the first month this is how my program looks.

I workout 3 times a week. 3 sets (12/10/8)

Leg Press
Leg Extensions
Lying Leg Curls
Standing Calf Raises
Hyperextensions
Dumbell Bench Press
Lat. Pulldowns
shoulder Press
Barbell Curls
Rope Tricep Pushdowns
Ab Crunches - Reps of 15 each
Cardio (After or the next day)

[Belly Boy]

My workout for Monday - Week #1

Leg Press - 150/12 - 205/10 - 215/8
Leg Extensions - 60/12 - 65/10 - 70/8
Lying Leg Curls - 60/12 - 65/10 - 70/8
Standing Calf Raises - 115/12 - 135/10 - 140/8
Hyperextensions - N/A/12 - N/A/10 - N/A/8
Dumbell Bench Press - 20/12 - 25/10 - 30/8
Lat. Pulldowns - 90/12 - 92/10 - 94/8
Shoulder Press - 25/12 - 30/10 - 37.5/8
Barbell Curls - 20/12 - 25/9 - 25/4
Rope Tricep Pushdowns - 70/12 - 75/10 - 80/8
Ab Crunches - (Situps) - N/A/15 - N/A/15 - N/A/15
Cardio - Tomorrow

I had no strength in my arms as I couldn't complete my Barbell Curls. Will have to lower the weight and build up. All and all it was great to get back into the gym

[BPP]

im guessin your not a powerlifter or strongman then hehe

welcome
and glad to see ur lifting again

[Belly Boy]

Originally posted by bigpoppaproppy
im guessin your not a powerlifter or strongman then hehe

welcome
and glad to see ur lifting again

HEHEE - (I'm the next big thing coming out LOL) Nope, not yet anyways I feel like a weakling, so I don't mind having guys like you around me to protect me!! But its the only place where my post would fit in. Ohh well...have to start somewhere. Well time do go do some cardio.

[Belly Boy]

Cardio

25 minutes on the Elliptical.

Program - Climb Hill #2
Level - 3
Cal - Little over 600

[Belly Boy]

My workout for Wednesday - Week #1

Leg Press - 210/12 - 220/10 - 230/8
Leg Extensions - 65/12 - 70/10 - 75/8
Lying Leg Curls - 65/12 - 70/10 - 75/8
Standing Calf Raises - 135/12 - 140/10 - 145/8
Hyperextensions - N/A/12 - N/A/10 - N/A/8
Dumbell Bench Press - 20/12 - 25/10 - 30/8
Lat. Pulldowns - 90/12 - 93/10 - 96/8
Shoulder Press - 25/12 - 30/10 - 37.5/8
Barbell Curls - 30/12 - 35/10 - 40/8
Rope Tricep Pushdowns - 30/12 - 33/10 - 36/8
Ab Crunches - (Situps) - N/A/15 - N/A/15 - N/A/15

Tonight I switched some exercises.

Machine Bicep Culs instead of Barbell Curls

For Tricep Pushdowns - I tried another machine which was a lot harder and didn't feel right. I will be swtching back to the first Tricep pushdowns.

My back is a bit sore...but all in all a good workout!

One day at a time!!

[Fullback_45]

Hey bro, welcome aboard! What are your stats and goals? Maybe we can give you some omre accurate feedback if we know!

[Belly Boy]

Originally posted by Fullback_45
Hey bro, welcome aboard! What are your stats and goals? Maybe we can give you some omre accurate feedback if we know!

Thanks for the welcome

Here are my stats...taken on 09/26/03

Health Component

Weight: 254lbs (Current)
Body Fat: 31%
Fat Weight: 76.3lbs
Fat Free Weight: 173.7lbs
Body Water: 127.1lbs
Height: 70 Inches
Age 25

Measurements

Neck: 17.1 inches
Shoulders: 52.7 inches
Chest: 49.1 inches
Arms Flexed - Right: 15.5 inches
Left: 15.4 inches
Forearm - Right: 12.2 inches
Left: 12.2 inches
Waist: 46.7 inches
Hips: 47.2 inches
Thigh - Right: 27.7 inches
Left: 27.4 inches
Calf - Right: 17.3 inches
Left: 17.3 inches

Goal

To lose the fat so I have a six pack instead of a Keg and I would like to see how hugh I can get without using anything illegal.

In Janurary is the next time I will be able to get remasured.

Hope this helps

[Belly Boy]

My workout for Friday - Week #1

Leg Press - 215/12 - 225/10 - 240/8
Leg Extensions - 65/12 - 70/10 - 75/8
Lying Leg Curls - 70/12 - 75/10 - 80/8
Standing Calf Raises - 135/12 - 140/10 - 155/8
Hyperextensions - N/A/12 - N/A/10 - N/A/8
Dumbell Bench Press - 25/12 - 30/10 - 35/8
Lat. Pulldowns - 90/12 - 93/10 - 96/8
Shoulder Press - 30/12 - 37.5/10 - 42/8
Machine Curls - 35/12 - 45/10 - 45/8
Rope Tricep Pushdowns - 70/12 - 75/10 - 80/8
Ab Crunches - (Situps) - N/A/15 - N/A/15 - N/A/15

Cardio

30 minutes on the Elliptical.

Program - Climb Hill #5
Level - 3
Cal - Little over 600

WOO HOO!! I made it..week one is over!! Might go do some cardio tomorrow morning!

[Rookie]

Keep up the good work.

[John Promise]

Just some personal preferences, but I would throw in some squats, drop the leg extensions, maybe replace the leg curls with stiff leg deadlifts, and replace machine curls with barbell curls.

BTW, great job on getting through the first week, and good luck with your goals.

[Belly Boy]

Originally posted by John Promise
Just some personal preferences, but I would throw in some squats, drop the leg extensions, maybe replace the leg curls with stiff leg deadlifts, and replace machine curls with barbell curls.

I start doing Squats and Romanian Deadlifts next month. I'm swiching back to Barbell curls. Machine Curls just doesn't cut it for me.

[Fullback_45]

Congrats on that first week! Going on your first month here. Pretty soon you'll have ben working out a year. Remeber Deit is the most important thing when it comes to loseing weight. IM sure you got your diet down well. If not we can help you. Cant wait to see some more progress!

[Belly Boy]

My workout for Monday - Week #2

Leg Press - 220/12 - 230/10 - 240/8
Leg Extensions - 70/12 - 75/10 - 80/8
Lying Leg Curls - 75/12 - 80/10 - 85/8
Standing Calf Raises - 140/12 - 155/10 - 175/8
Hyperextensions - N/A/12 - N/A/10 - N/A/8
Dumbell Bench Press - 25/12 - 30/10 - 35/8
Lat. Pulldowns - 90/12 - 93/10 - 96/8
Shoulder Press - 37.5/12 - 44.75/10 - 50/8
Barbell Curls - 35/12 - 35/10 - 35/8
Tricep Pushdowns - 30/12 - 40/10 - 45/8
Ab Crunches - (Situps) - N/A/15 - N/A/15 - N/A/15

Weight went up 1 pound to 257lbs.

Thanks Fullback!

I must admit that my diet needs improvment. The thing is I work 12 hour shifts...then I workout...then I come home around 10PM and I have all these cravings. If its eatable then it goes down. I have started to take a protein shakes and it fills me up to satisfy my cravings! I need to get in at least 5 meals in a day. i'm thinking of keeping track of my meals on Fitday.com...Then i'll know what I should be eating.

[Fullback_45]

Good workout! I hear yoou man. Eating and finding time can be real bitch. Just try and keep it as clean as possible, low carbs, high protein, and get some moderate healthy fast from nuts and stuff. If you can take some snacks to work with ya!

[John Promise]

Kind of hear ya with work. My work day is 7-4:30/5. Breakfast at 6, lunch anywhere between 12-1. Those two gaps before/after lunch, it's difficult to stop to eat. Problem is, if I don't, I get painfully hungry. If I let it get too long, I've gotten the shakes. Worse cases, I've come close to passing out. Usually though, I grab something to nibble on, so I'm usually nibbling from 9-12 and around 3-leave.

BTW, on BB curls, is that 35 + bar, or is it 35 total? If it's total, are you not using a standard Olympic bar? Just asking cause that 35 stuck out and usually people add the weight of the bar when posting curls.

[Fullback_45]

I think he uses the oens strait off the rack. We have some at our gym that are a bb with 10 pound plates that go all the way up to 110 pounds at Golds.

[Belly Boy]

Originally posted by John Promise
BTW, on BB curls, is that 35 + bar, or is it 35 total? If it's total, are you not using a standard Olympic bar? Just asking cause that 35 stuck out and usually people add the weight of the bar when posting curls.

The total weight is 35lbs. I get them right off the rack as Fullback was saying. Helps cut off time.

How many pounds does a standard Olympic bar have?

[Belly Boy]

My workout for Wednesday - Week #2

Leg Press - 230/12 - 240/10 - 250/8
Leg Extensions - 70/12 - 75/10 - 80/8
Lying Leg Curls - 80/12 - 85/10 - 90/8
Standing Calf Raises - 155/12 - 175/10 - 195/8
Hyperextensions - N/A/12 - N/A/10 - N/A/8
Dumbell Bench Press - 30/12 - 35/10 - 40/8
Lat. Pulldowns - 90/12 - 95/10 - 100/8
Shoulder Press - 37.5/12 - 43.75/10 - 50/8
Barbell Curls - 35/12 - 35/10 - 35/8
Tricep Pushdowns - 60/12 - 70/10 - 80/8
Ab Crunches - (Situps) - N/A/15 - N/A/15 - N/A/15

Cardio

25 minutes on the Elliptical.

Program - Climb Hill #5
Level - 3 (First 4 minutes)
Level - 4 (Last 21 minutes)
Cal - Around 550

I'm sticking to one Tricep machime, lol. I'm always having to change the weight around to figure where I'm at. I'll wait till its free

[John Promise]

Standard Ol BB weighs 45, that's why I was wondering.

BTW, nice cardio session. It's always a fun exercise in physical and mental torture.