Rich's 2007 Transformation

[Rich Wallace]

Hi all,

Been in and out of the site (and lifting) for the past few years. Held a couple of journals and got to share my workouts, good and bad with some great people here. I guess I'm looking to make a 'comeback' and get my fat ass back in the game and make some long needed changes. So I hope to see some old friends again and to make some new ones along the way as well.

I'm planning on starting up on Monday, but I needed to get my head in the game before I lost my motivation...so here's first post

-Rich

[Rich Wallace]

It's been a few months since I've hit the gym or got involved with anything truly physically active so I'm stoked to get back to lifting again.

Here's my planned routine for the next four weeks:

Monday: Legs
Squats
45 deg. Leg Press
Stiff Legged Deadlifts
Standing Calf Raises
Seated Calf Raises

Tuesday: Chest and Forearms
Incline Bench Press
Barbell Bench Press
Decline Bench Press
Barbell Wrist Curls
Dumbbell Wrist Curls

Wednesday: Back and Traps
Bent Over Barbell Rows
Close Grip Pull Downs
Pull-ups
Cable Rows
Dead Lifts
Barbell Shrugs

Thursday: Shoulders and Triceps
Dumbbell Press
Straight Bar Military Press
Dumbbell Side Laterals
Lying Tricep Press
Tricep Cable Press Downs
Close Grip Bench Prss

Fridays: Biceps and Abs
Straight Bar Curls
Dumbbell Hammer Curls
Curl Bar Curls
Leg Lifts
Weighted Cable Crunches

[Rich Wallace]

Total Daily Caloric Needs

Basal Metabolic Rate
As of April 15, 2007:
287.5 X .42 X 24 = 2898

Goal to lose weight:
2898 - 500 = 2398 (BMR - 500 calories per day)


Protein Intake Target
(2398 X .53)/4 = 318g per day

Carbohydrate Intake Target
(2398 X .37)/4 = 221g per day

Fat Intake Target
(2398 X .10)/9 = 27g per day

[Rich Wallace]

Decided to step away from Max-OT for the time being...it's been way too long since I've lifted so I'll be focusing on the basics for a bit.

Shoulders/Arms
Wide-grip Upright Barbell Rows: 10/45, 10/45, 10/45
Military Press: 12/50, 12/60, 12/60
Rear-delt Flyes: 12/60, 12/60, 8/60

Barbell Curls: 10/45, 10/45, 10/45, 10/45
Lying Triceps Extensions: 10/40, 10/40, 10/40, 10/40

Wrist Curls: 15/45, 15/45, 15/45
Reverse Wrist Curls: 15/45, 15/45, 15/45

Cardio
Elliptical
Interval Setting
10 min.
Avg RPM: 50
Avg HR: 153

Summary
Felt good to lift again but I can tell I'm going to need a slow comeback. Cardio felt hard so I'll need to push a bit harder to get back into the higher numbers but it will come. I hate starting up because I can't stand having to just work harder to get where I was before the layoff.

Overall Grade: C-

[Rich Wallace]

Legs
Squats: 12/95, 12/95, 12/95
Seated Leg Curls: 12/90, 12/90, 12/90

Hip Adductors: 15/60, 15/60, 15/60
Hip Abductors: 15/60, 15/60, 15/60

Seated Calf Press: 20/115, 20/115, 12/115, 12/115

Cardio
Elliptical
Interval Setting
10 min.
Avg RPM: 58
Avg HR: 158

SUMMARY:
I hate leg day...mainly because when I do squats, I feel extremely weak. However, after I think about the squat work, I have to realize that I'm not just doing 95lbs...I weigh 280, so I'm squatting 280 + 95lbs on top of that. Sure, it's not 6 45's on each side, but it's a pretty respectable weight after the thought is put into it. Any rate, I feel really good today, I got a really decent workout and I feel like I have worked them pretty damn hard for where I am in the program. Calves need a lot of work, after the third set, my soleus started burning hard and made it almost impossible to go beyond 12 reps. Oh well, "Rome wasn't built..blah blah blah...."

Overall Grade: A-

[Rich Wallace]

Chest/Back
Flat Bench Press: 12/95, 12/95, 12/95, 10/95
Wide-grip Lap Pulldowns: 12/105, 12/105, 10/105

Decline Bench Press: 12/96m 12/96, 10/96
V-grip Pulldowns: 12/105, 10/105, 8/105

Dumbbell Shrugs: 12/40's, 12/40's


SUMMARY:
Seemed to hit failure on almost every last set...v-grips were pretty rough but felt good nonetheless. Skipped on cardio today only because I got out of bed an hour later than usual and didn't want to be too late for work.

Overall grade: C+

[Rich Wallace]

OFF

END OF WEEK SUMMARY:
Great week! When I first started three weeks ago by changing my eating habits and dropping the soda and drinking nothing but water, I weighed in at 292lbs and was out of energy and just ready for the change.

I weighed in this morning when I got into the office and I'm sitting at 275lbs!!!

I'm feeling better already and I'm not quite as sluggish as I was to begin with. Motivating week and I'm ready for more.

[NACMaverick]

Congrats on your first week so far Rich! I'm subscribing to the Journal, so I'll be here every step of the way with you. You'll do just great at what you want to accomplish.

[Rich Wallace]

Thanks NAC! I appreciate the support.

[Badfrog]

Welcome back, everything looks good so far. 17lbs In 3 weeks??? You jerkstore!! That's great to get off to a rolling start. I'm sure your clothes have to be fitting better already. Don't worry about the weights, you know they will be going up.

Stick with it!!

[Jorday]

Hi all,

Been in and out of the site (and lifting) for the past few years. Held a couple of journals and got to share my workouts, good and bad with some great people here. I guess I'm looking to make a 'comeback' and get my fat ass back in the game and make some long needed changes. So I hope to see some old friends again and to make some new ones along the way as well.

I'm planning on starting up on Monday, but I needed to get my head in the game before I lost my motivation...so here's first post

-Rich

Hey man what's up dude? You used to post in my old journal once in a while back about 2 years ago now. I quit lifting due to illness myself for over a year and just got back into it about 6 months ago. Good luck with the new program man.

[Rich Wallace]

Welcome back, everything looks good so far. 17lbs In 3 weeks??? You jerkstore!! That's great to get off to a rolling start. I'm sure your clothes have to be fitting better already. Don't worry about the weights, you know they will be going up.

Stick with it!!

Yeah, a ton of it was water but it feels much better getting that bloat out of here. Thanks for checking in!

Hey man what's up dude? You used to post in my old journal once in a while back about 2 years ago now. I quit lifting due to illness myself for over a year and just got back into it about 6 months ago. Good luck with the new program man.

What's up Jorday? I did read up on that journal and caught a little about the illness here and there, sorry about the issues. I guess it's time to get the band back together again and start hitting these goals.

[Rich Wallace]

Planned Weight Training:

Monday & Thursday
Shoulders/Arms
Lateral Raises
DB Shoulder Press
Bent Over Laterals

Incline Curls
Close-grip Bench Press

Barbell Curls
Lying DB Triceps Ext.

Wrist Curls
Reverse Wrist Curls

Tuesday and Friday
Legs
Leg Press
Wide-Stance Leg Press

Seated Leg Curls
Lying Leg Curls

Adductor Machine
Abductor Machine

Standing Calf Raises
Seated Calf Raises

Wednesday and Saturday
Chest, Back and Abs
Incline DB Bench Press
Flat Dumbbell Bench Press

Close-grip Lat Pulldowns
Reverse Grip Lat Pulldowns

Barbell Shrugs

Leg Lifts
Crunches

Planned Cardio:
6 days/week @ 30 m per session

Goals
1. Complete all planned weight and cardio sessions.
2. Lose 3 lbs by end of week.

[Rich Wallace]

Shoulders/Arms
Smith Machine Military Press*: 12/95, 12/95, 10/95
Lateral Raises (w/10lb plate each side): 12/10's, 12/10's, 12/10's, 10/10's
DB Shoulder Press: 7/40's, 7/40's, 6/40's

Incline DB Curls: 8/20's, 10/20's, 10/20's
Straight Barbell Curls: 12/45, 10/50. 10/50

Close-grip Bench Press: 12/95, 12/95, 8/95
Lying DB Triceps Extension: 12/40, 12/50, 12/50

Wrist Curls: 20/45, 20/45, 20/45
Reverse Wrist Curls: 20/45, 15/45, 18/45

Cardio:
To be done this evening.

SUMMARY:
Looks like everyone at my gym does shoulders on Monday rather than they typical chest warriors. Didn't feel like waiting for a bench so I did the Smith Machine Militaries just to get some work in while the crowd was there..mind you, it was 5:30A and it's crowded....I hate Mondays.

Didn't feel too good about my CGBP today, third set was too damn hard for some reason and I only knocked out 8 good reps on the last set. I didn't think the shoulder work would have interfered, but maybe it did a tad.

Overall grade: C-

[Glyder]

About time you got your ass back in here I been here since Jan

WB, and good work so far. Its time us fat-asses got our act together LOL.

[Rich Wallace]

About time you got your ass back in here I been here since Jan

WB, and good work so far. Its time us fat-asses got our act together LOL.

Hey! I thought I saw you poking around here, good to have you following along! 2007 is our year

[Rich Wallace]

Legs
45 Degree Leg Press: 12/180, 12/180, 12/180, 12/180
Seated Leg Press (Wide-stance): 12/175, 11/215, 10/215

Seated Leg Curls: 12/90, 12/90, 10/90

Adductor: 15/70, 15/70, 15/70
Abductor: 15/80, 15/80*, 15/70

Standing Calf Raise: 12/135, 12/135
Seated Calf Press: 15/180, 15/180

Cardio:
Elliptical
20m
Interval Setting

SUMMARY:
Not a bad workout; could have been better if I can learn to like leg day. Did a little too much on the Abductor machine and had to drop back down to 70...felt like I was about to pull something if I went any further with the 80lbs.

Felt good today regardless, starting to notice some subtle changes in the mirror in my shoulder area...gotta like that.

Overall grade: C+

[Badfrog]

Dude, isn't that 28 sets on Monday! Helluva way to start off the week, lot of work there. How long did your workout last? You should've at least given yourself a B for finishing that many sets.

Any particular plan you are following or just lifting to get the heart rate up and burn some cals?

[Rich Wallace]

Dude, isn't that 28 sets on Monday! Helluva way to start off the week, lot of work there. How long did your workout last? You should've at least given yourself a B for finishing that many sets.

Heh, good point, still didn't feel like I gave 100%, but my shoulders are still pretty damn tired, so I guess they got worked hard enough . They last about an hour if I don't mess around too much.

Any particular plan you are following or just lifting to get the heart rate up and burn some cals?

I am actually following this 'program':

http://www.bodybuilding.com/fun/hugo29.htm

I'm not big into supersets, so I just combine the exercises a bit differently than what is laid out in the workouts. I may finish this up for the eight weeks and then go back to Max-OT when it's all said and done. I am definitely feeling it though

[Glyder]

Hey! I thought I saw you poking around here, good to have you following along! 2007 is our year

Heh, you got that right. Wait till ya see what I got planned for this year. I plan on squattin and deadlifting 500 hopefully by sep 21, my birthday Then I am going to switch up gears, and start powerlifting routines, "maybe" and train for a comp next year in the spring.

I say maybe, cause some guys from IM.com are commenting that maybe I should try a bb show. Not sure what I wanna do yet.

Nice workouts too. Take is slow for a bit, then slowly start ramping things up. Thats what I did and now I just feel like I am ON every workout.

[Rich Wallace]

Heh, you got that right. Wait till ya see what I got planned for this year. I plan on squattin and deadlifting 500 hopefully by sep 21, my birthday Then I am going to switch up gears, and start powerlifting routines, "maybe" and train for a comp next year in the spring.

I say maybe, cause some guys from IM.com are commenting that maybe I should try a bb show. Not sure what I wanna do yet.

Nice workouts too. Take is slow for a bit, then slowly start ramping things up. Thats what I did and now I just feel like I am ON every workout.

Thanks man...I'm interested is seeing 'The Plan'

OK, got some 'not so good' news today. I had some blood work done in February that caused some alarm to my PCP. He mentioned that my liver enzymes were a bit higher then he wanted to see and sent me to a specialist. After some more blood work for some specific tests, my cholesterol is flipped as to where the bad cholesterol is much higher than it should be, and my good cholesterol is nowhere near where it should be.

SO, I now have an MRI scheduled on the 17th to look over my liver a little closer and he is now concerned about my cholesterol as well and we're just about ready to go to medication, if not a biopsy.

What made today even worse is that I had a meeting at my house with my business partner and a couple of consultants that went to about 10:30P last night so I also missed today's workout. Then, one of our guys at work had his last day today and so I participated in an off-site lunch to wish him off.

Just a bad day overall.

[Glyder]

Sounds like your doc is being a little too proactive lol, but what do i know. I just play a dr on tv !

Once you get on the healthy eating train, in a couple months your cholesterol problem will be a thing of the past. When I was a junkie (junk food addict ) my doc wanted me on those pills, and I told him no, I would change the way I eat. I did, and no problems since.

And having a business meeting is no excuse for missing a workout. You could have done kegels while you talked LOL

[Badfrog]

Yeah, sounds like your doc is fairly agressive but better safe than sorry. Keep us updated. As for missing your workout, if you have a rest day just back everything up a day and skip the rest day (since you already had it). I missed my walk Tuesday so I just walked Wednesday and did my usual lifting later on that day. Back on track by Thursday.

[Rich Wallace]

Thanks guys, I figured it wa a bit aggressive, but I may as well not ignore anything at this point. I'll be back on track very soon and I truly appreciate the support, as always.

Heh, kegels...that word always makes me chuckle.

[Badfrog]

I'll be back on track very soon and I truly appreciate the support, as always.

I'll be here waiting for your return. Hang tough Rich.

[Rich Wallace]

So I hit the gym this morning planning on doing some make up work from the messed up schedule I had. I'm not even going to count today's workout as I simply could not get my head in the game.

I'll say it, I cannot do high-volume lifting, it's just not doing it for me. I only feel that I'm doing about 50% of the work that I could be doing if I went back to heavy lifting. That being said, I"m not out to knock the folks doing the higher volume programs, but it's just not for me.

I'm going back to Max-OT starting next week.

[Badfrog]

I'll definately keep an eye on this cause I may try Max-OT in the future. I'm still shocked from the 28 sets you did the other day. I'm usually between 17-22.

[Rich Wallace]

I don't know what happened that day...I like working shoulders and tris and that helps...but it wasn't planned to do so many. Oh well, still felt good but I really need to get rid of teh high-volume jazz.

[Glyder]

Come to DC, where 1 work set is all you need LOL

[Rich Wallace]

Come to DC, where 1 work set is all you need LOL

BLASPHEMY!