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  1. #1
    198 or bust Getsum's Avatar
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    Getsum's Journal

    I plan on doing the following work out and diet program for the next 16 weeks.

    Beginning the Week of January 9, 2005

    Cardio/Abs

    Monday through Saturday I do 45 minutes on my exercise bike at level 5. It keeps my heart rate around 125 to 140 and usually burns around 620 calories. As soon as I'm done with that I do 100 crunches (50 regular, 25 with knees laid over on each side). Then 20 scissors and 20 leg raises and finish with 20 Ab rollers.

    Mondays, Wednesdays and Fridays I concentrate more on cardio so I add in some heavy bag work, speed bag, jump rope, running in place on a small trampoline and shadow boxing. I recently started doing all these in 3 minute rounds with a minute of rest between rounds and I try to do at least one round of each exercise listed. Usually try to do an extra round on the heavy bag, but it depends on the day.

    Weights

    Chest/Shoulders/Back
    Tuesdays:
    Decline Bench (2 x10)
    Flat Bench (4 x 10)
    Incline Bench (2 x 10)
    Seated Military Press (2 x 10)
    Bent Over Rows (2 x 10)
    Shoulder shrugs (2 x 10)
    Upright rows (2 x 10)
    Side Lateral Raise (1 x 10)
    Front Dumbbell Raise (1 x 10)

    Arms/Neck
    Thursdays:
    Bicep curls (4 x 10)
    Tricep curls (4 x 10)
    Dumbbell Hammer curls (3 x 10)
    Wrist curls (2 x 10)
    Neck Harness (2 x 10)

    Legs
    Saturdays:
    Dead lifts (3 x 3)
    Squats (3 x 5)
    Lunges (3 x 10)
    Seated Leg curls (3 x 10)
    Lying Leg curls (3 x 10)

    Rest

    Sunday

    ---------------------------------------------------------------------

    Diet

    This is pretty much my daily diet:

    Breakfast: Healthy Advantage Cereal with 1% milk 400 calories.

    Lunch: Grilled Chicken Caesar Salad with light dressing 400 calories.

    After work snack: Campbells chunky soup 400 calories, Reduced Fat Crackers 120 calories, or a Tuna Sandwich on High Grain bread 250 calories.

    Dinner: Chefs Salad with light dressing 400 calories.

    Before Bed Snack: Low Fat Cottage Cheese, String Cheese or Nuts 80-150 Calories.

    My drinks during the day are 8 to 12 glasses of water. I'll usually have a diet 7-up, a diet grapefruit juice that's made with Splenda and a V-8 during the evening. Drink decaffeinated green tea instead of coffee.

    Goals

    1) Im going to try to add 5 minutes a month and work up to an even hour on the bike then maybe extend my other workout rounds 30 seconds a month until I can do 5 minute rounds of each exercise.
    2) I would like to be working out with 200lbs on my Bench Press.
    3) I would like my weight to be down to 180lbs form 203lbs.
    4) I would like to be completely off my diabetes medications.
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  2. #2
    198 or bust Getsum's Avatar
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    I had a good work out last night and got off to a pretty good start. I was working out with 190lbs on my bench in early December but I had to back it back down 150lbs because of pain in my left shoulder. I was able to do 170lbs last night very with slight discomfort. I'm going to add some more weight next week and see if my shoulder can handle it.

    Decline Bench (2 x10 @ 170lbs)
    Flat Bench (4 x 10 @ 170lbs)
    Incline Bench (2 x 10 @ 135lbs)
    Seated Military Press (2 x 10 @ 70lbs)
    Bent Over Rows (2 x 10 @ 70lbs)
    Shoulder shrugs (2 x 10 @ 70lbs)
    Upright rows (2 x 10 @ 40lbs)
    Side Lateral Raise (1 x 10 @ 10lbs)
    Front Dumbbell Raise (1 x 10 @ 10lbs)
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  3. #3
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    Good luck with that dude. I wouldnt combine shoulders/chest/back on the same day though.

    Try a 3 day split like


    Chest/tris
    back/bis
    Legs/shoulders
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  4. #4
    198 or bust Getsum's Avatar
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    Thanks man. Im hoping it all works out. If it doesnt, Ill mix it up down the road. The reason I went the route I did was because I feel the pain in my left shoulder mostly when I bench. But to be honest, Im not sure if I hurt it doing an upright row or doing an incline bench because I can feel pain during an upright row once in awhile. So I figured Id work my upper body in one day so I can give it a full week to recoup. Ill probably mix it up in May, but the main thing is trying to continue my workout without worsening the injury. Thats also why Im working out with such low weight on my back and shoulder right now, 40lbs on an upright row and 70lbs for shrugs and military press is pretty light for me but I want to go slow. Hell, I figure working out with light weight beats not working out at all.

    Oh, I went to this workout here from doing full body workouts on the same days.
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  5. #5
    198 or bust Getsum's Avatar
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    Really good workout tonight, my arms are burning. I also tried getting my heart rate up to a HIIT level but I didn't even come close. The highest I got it was 151. I'll give it another shot tomorrow.

    Bicep curls (4 x 10 @ 70lbs)
    Tricep curls (4 x 10 @ 60lbs)
    Dumbbell Hammer curls (3 x 10 @ 22lbs)
    Wrist curls (2 x 10 @ 20lbs)
    Neck Harness (2 x 10 @ 10lbs)
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  6. #6
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    Nice workout dude! What are triceps curls?
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  7. #7
    198 or bust Getsum's Avatar
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    Thanks man. I'm probably calling them the wrong thing but here's a link:

    http://www.exrx.net/WeightExercises/.../BBTriExt.html

    I guess they're actually called tricep extensions.

    The only difference is that I'm using a tricep bar instead of a regular curling bar.

    Here's a link of the bar I use:

    http://www.megafitness.com/rbgs-2tp-...48&amount=0.26
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  8. #8
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    Originally Posted by Getsum
    Thanks man. I'm probably calling them the wrong thing but here's a link:

    http://www.exrx.net/WeightExercises/.../BBTriExt.html

    I guess they're actually called tricep extensions.

    The only difference is that I'm using a tricep bar instead of a regular curling bar.

    Here's a link of the bar I use:

    http://www.megafitness.com/rbgs-2tp-...48&amount=0.26
    Ah ok cool

    Yeah those are tricep extensions i like to do them lying down though.
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  9. #9
    Unsilent Storms Stormbringer's Avatar
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    Lying down is better.
    Good luck Getsum
    The pain in the shoulder could be of upright rows. I feel pain whenever I perform them.
    IMHO:
    You should try a split Ironbender800 posted. And you shouln't do deadlift on legs day, because of squats. Add some calves work.
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  10. #10
    198 or bust Getsum's Avatar
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    I'm going to stick with this workout until May, and then I'll go with something different. Maybe Ill do a Max-OT. I've been reading up on it and it sounds great. My only problem is I'm working out alone without a spot so working out to failure on a bench press isn't such a hot idea. Working out to failure on most of the other stuff is doable though.

    I used to do the the tricep extensions lying down with a heavy dumbbell in high school. Up until recently it wasn't practical to do them lying down with my old bench because of the way the brackets for the legs attached and I don't want to unload my bench just to do them. I can probably do them on my new bench though. I really don't see any advantage of doing them lying down though. What's the deal?

    Heh, I got really lucky back in November and I bought a pretty nice bench, an Olympic bar, regular 1" curling bar, 300lbs of Olympic weights and 100lbs of 1" weights at a garage sale for $50.00. Stuff was in such good condition that the plates still had the sku stickers on them. The guy was moving and I guess he just wanted to get rid of them.

    Now I'm looking for a rack with some pulleys so I can do my squats safer and easier. My garage is turning into a pretty well equipped gym. This is a link of the one I was thinking about picking up for my B-day in April:
    http://www.thesportsauthority.com/pr...entPage=family
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  11. #11
    198 or bust Getsum's Avatar
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    Originally Posted by Stormbringer
    Add some calves work.
    I missed these. I'll add something in for sure.

    Thanks.

    Edit: I'll add in 3 sets of Standing Barbell Calf Raises.
    Last edited by Getsum; 01-14-2005 at 10:47 AM.
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  12. #12
    198 or bust Getsum's Avatar
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    Just finished my legs workout and did pretty good.

    Dead lifts (3 x 5 @ 175lbs)
    Squats (3 x 10 @ 85lbs)
    Lunges (3 x 10 @ 85lbs)
    Standing Barbell Calf Raises (3 x 10 @ 85lbs)
    Seated Leg curls (3 x 10 @ 65lbs)
    Lying Leg curls (3 x 10 @ 65lbs)

    I'm still having trouble reaching a HIIT heart rate on my exercise bike. Yesterday I was only able to get my heat rate to 147 and today was 148. If I understand the formula correctly then it should be 220-37=183*.9=164.7. Right now I'm hitting just over 80% which would be 183*.8=146.4. Another way of looking at it would be speed on the bike. My regular workout speed at level 5 is between 10 to 12 mph and in order to get my heart rate up close to just 150 I'm cranking it up to 23mph for as long as I can hold it there.

    Oh well, I'll try again Monday.
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  13. #13
    198 or bust Getsum's Avatar
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    Things are looking good. My weight on Sunday was 202lbs and it may only be one pound less but at least its in the right direction.

    My cardio workouts have been incredible these last few days. Monday I did my normal 45 minutes on the bike, hit 8.0 miles, burnt just under 700 calories and had a max heart rate of 147. In addition to that, I did some extra rounds on the heavy and speed bags and pushed out 10 rounds total with my boxing workouts.

    My cardio tonight was even better, and Im becoming a huge fan of HIIT. I did my normal 45 minutes on the bike, hit 8.5 miles, burnt 720 calories and got my heat rate up to 152.

    My shoulder has been feeling pretty good all week so I added some weight. Heres what I did tonight:

    Decline Bench (1 x 10 @ 135lbs, 2 x10 @ 190lbs)
    Flat Bench (4 x 10 @ 190lbs)
    Incline Bench (2 x 10 @ 150lbs)
    Seated Military Press (2 x 10 @ 85lbs)
    Bent Over Rows (2 x 10 @ 85lbs)
    Shoulder shrugs (2 x 10 @ 85lbs)
    Upright rows (2 x 10 @ 50lbs)
    Side Lateral Raise (1 x 10 @ 10lbs)
    Front Dumbbell Raise (1 x 10 @ 10lbs)

    Im going to stick with this weight for at least another week then try bumping it up some.
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  14. #14
    198 or bust Getsum's Avatar
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    Good workout tonight, I added some weight on dumbbells and neck. Cardio was good the last 2 days as well.

    Biceps curls (4 x 10 @ 70lbs)
    Triceps extensions (4 x 10 @ 60lbs)
    Dumbbell Hammer curls (3 x 10 @ 27lbs)
    Wrist curls (2 x 10 @ 27lbs)
    Neck Harness (2 x 10 @ 15bs)
    Last edited by Getsum; 01-20-2005 at 06:39 PM.
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  15. #15
    198 or bust Getsum's Avatar
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    Just finished my legs workout and did good. I added some weight, but still taking it slow. Last two days of cardio was good.

    Dead lifts (3 x 5 @ 185lbs)
    Squats (3 x 10 @ 115lbs)
    Lunges (3 x 10 @ 115lbs)
    Standing Barbell Calf Raises (3 x 10 @ 100lbs)
    Seated Leg curls (3 x 10 @ 75lbs)
    Lying Leg curls (3 x 10 @ 75lbs)

    My weight was still 202lbs this morning. Losing weight is about as much fun as going to the dentist.
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  16. #16
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    Looked like a very solid workout man! Keep up the good work dude!
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  17. #17
    198 or bust Getsum's Avatar
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    It was a strange workout. Really didn't feel motivated so I had to force myself through it. Hopefully I do better next time.

    Decline Bench (2 x 10 @ 190lbs)
    Flat Bench (1 x 10 @ 190lbs, 1 x 10 @ 200lbs, 1 x 3 @ 200lbs, 1 x 10 @ 135lbs)
    Incline Bench (1 x 10 @ 150lbs, 1 x 10 @ 135lbs)
    Seated Military Press (2 x 10 @ 90lbs)
    Bent Over Rows (2 x 10 @ 90lbs)
    Shoulder shrugs (2 x 10 @ 90lbs)
    Upright rows (2 x 10 @ 50lbs)
    Side Lateral Raise (1 x 10 @ 10lbs)
    Front Dumbbell Raise (1 x 10 @ 10lbs)
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  18. #18
    198 or bust Getsum's Avatar
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    Good workout tonight, used the same weights as last week. Cardio was good the last 2 days as well.

    Biceps curls (4 x 10 @ 70lbs)
    Triceps extensions (4 x 10 @ 60lbs)
    Dumbbell Hammer curls (3 x 10 @ 27lbs)
    Wrist curls (2 x 10 @ 27lbs)
    Neck Harness (2 x 10 @ 15bs)

    I'm thinking of adding close grip bench presses and dumbbell flyes to my chest workout and stiff legged deadlifts to my back workout but my Tuesday workout is already packed. So if I do, I'm doing to start doing chest on Mondays and shoulders/back on Tuesdays for a 4 day split.
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  19. #19
    198 or bust Getsum's Avatar
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    Just finished my legs workout and did good. I didn't do any cardio Friday but did good job on the bike today.

    Dead lifts (3 x 5 @ 185lbs)
    Squats (3 x 10 @ 100lbs)
    Lunges (3 x 10 @ 100lbs)
    Standing Barbell Calf Raises (3 x 10 @ 100lbs)
    Seated Leg curls (3 x 10 @ 75lbs)
    Lying Leg curls (3 x 10 @ 75lbs)

    I'm switching to my 4 day split on Monday and this is what I've settled on. I also decreased the volume to keep my lifting to under an hour.

    Chest/Triceps
    Mondays:
    Decline Bench Chest, Triceps & Shoulders (2 x10)
    Flat Bench Chest, Triceps & Shoulders (3 x 10)
    Incline Bench Chest, Triceps & Shoulders. (2 x 10)
    Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10)
    Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10)
    Triceps extensions Triceps (2 x 10)

    Back/Arms/Neck
    Tuesdays:
    Bent Over Rows Middle Back, Triceps & Lats (2 x 10)
    Stiff-Legged Barbell Deadlift Lower Back & Hamstrings (2 x 10)
    EZ Bar curls Biceps & Forearms (2x 10)
    Dumbbell Hammer curls - Biceps & Forearms (2 x 10)
    Wrist curls (2 x 10) - Forearms
    Neck Harness (2 x 10) Neck

    Shoulders/Traps
    Thursdays:
    Seated Military Press Shoulders & Triceps (3 x 10)
    Shoulder shrugs - Traps (3 x 10)
    Upright rows Traps, Biceps & Shoulders (2 x 10)
    Side Lateral Raise Shoulders (1 x 10)
    Front Dumbbell Raise Shoulders (1 x 10)

    Legs
    Saturdays:
    Dead lifts Quadriceps, Hamstrings, Calves & Glutes (2 x 5)
    Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10)
    Lunges Hamstrings, Quadriceps, Calves & Glutes (2 x 10)
    Standing Barbell Calf Raises - Calves (2 x 10)
    Seated Leg curls Quadriceps (2 x 10)
    Lying Leg curls - Hamstrings (2 x 10)
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  20. #20
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    Nice workout. Good luck w/ new split!
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  21. #21
    198 or bust Getsum's Avatar
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    Originally Posted by Stormbringer
    Nice workout. Good luck w/ new split!
    Thanks man.

    I had a pretty bad day at work, got a bunch of extra work dumped on me thats all due by Thursday. I was pretty pissed all the way home so I figured Id put that anger to good use on my workout.

    Excellent workout all around tonight, started with cardio: 45 minutes, level 5, 8.0 miles, 685 calories burnt and had a max heart rate of 152. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

    My son was home so I actually had a spot, so I added some weight and messed around. I wasnt planning on trying a max and I had no idea where I would be at, but I ended up doing way too many sets. I should have a better idea next time though, and I can increase the weight better.

    Chest/Triceps
    Decline Bench Chest, Triceps & Shoulders (1 x 10 @ 150lbs, 1 x 10 @ 180lbs, 1 x 10 @ 205lbs)
    Flat Bench Chest, Triceps & Shoulders (1 x 10 @ 205lbs, 1 x 10 @ 210lbs, 1 x 10 @ 215lbs, 1 x 6 @ 220lbs, 1 x 3 @ 225lbs, 1 x 3 @ 230lbs, 1 x 3 @ 235lbs, 1 x 3 @ 240lbs, 1 x 245lbs, needed help at 250lbs)
    Incline Bench Chest, Triceps & Shoulders. (2 x 10 @ 150lbs)
    Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 10 @ 45lbs, 1 x 10 @ 95lbs, 1 x 10 @ 110lbs)
    Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 27lbs)
    Triceps extensions Triceps (2 x 10 @ 60lbs)

    I also started taking Optimun Nutrition 100% Whey and some Higher Power Creatine on Saturday; hopefully it helps.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

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  22. #22
    Unsilent Storms Stormbringer's Avatar
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    nice benching. 245, that's like over 100kg, right?
    whey should help i should get some...
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  23. #23
    198 or bust Getsum's Avatar
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    Originally Posted by Stormbringer
    nice benching. 245, that's like over 100kg, right?
    whey should help i should get some...
    Thanks man. That's just over 110kg. I was surprised how good I was doing, I haven't even messed with maxing in years and I've only been working out regularly again since the middle of August. The set of 10 with 215 and the set of 6 with 220 was really encouraging, and I'm going to try to keep my sets over the 200 mark, but I got to be careful because I usually don't have anyone spotting me and getting stuck alone sucks.
    Eat, Sleep, Lift...Repeat!

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    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

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  24. #24
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    Originally Posted by Getsum
    but I got to be careful because I usually don't have anyone spotting me and getting stuck alone sucks.
    What about your son? How old is he?
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  25. #25
    198 or bust Getsum's Avatar
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    He just turned 18, but he's usually at work when I'm working out, so is my wife, sometimes my youngest daughter is around, but not always. Most of the time I'm working out alone and just finishing up when my wife comes home from work.
    It's all good though, I'm doing ok by myself and things will be a lot better once I'm able to buy power rack. Id like to get a rack with the chin up bar and dip bars, Id be set.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

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  26. #26
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    cool
    ...wish i have the rack...
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  27. #27
    198 or bust Getsum's Avatar
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    Rough workout tonight, I was still pretty sore from yesterday but I got through it. I didnt cardio or abs tonight.

    Back/Arms/Neck
    Bent Over Rows Middle Back, Triceps & Lats (2 x 10 @ 95lbs)
    Stiff-Legged Barbell Deadlift Lower Back & Hamstrings (2 x 10 @ 95lbs)
    EZ Bar curls Biceps & Forearms (2x 10 @ 70lbs)
    Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 27lbs)
    Wrist curls (2 x 10 @ 27lbs) - Forearms
    Neck Harness (2 x 10 @ 25lbs) Neck
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

    OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=87

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  28. #28
    198 or bust Getsum's Avatar
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    Great workout tonight, started with cardio: 50 minutes, level 6, 7.6 miles, 782 calories burnt and had a max heart rate of 145. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

    Shoulders/Traps
    Seated Military Press Shoulders & Triceps (3 x 10 @ 95lbs)
    Shoulder shrugs - Traps (3 x 10 @ 95lbs)
    Upright rows Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
    Side Lateral Raise Shoulders (1 x 10 @ 10lbs)
    Front Dumbbell Raise Shoulders (1 x 10 @ 10lbs)
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

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  29. #29
    198 or bust Getsum's Avatar
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    Thumbs up

    I wanted to post my cardio workout: 50 minutes on the bide at level 6, 7.9 miles, 812 calories burnt and had a max heart rate of 148. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. Finished off with 1 round of jump rope, heavy bag, speed bag and shadow boxing.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

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  30. #30
    198 or bust Getsum's Avatar
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    Thumbs up

    My cardio keeps getting better and better: 50 minutes, level 6, 8.2 miles, 840 calories burnt and had a max heart rate of 143. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach, I had to have burnt some fat off today.

    Legs
    Dead lifts Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
    Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 101lbs)
    Lunges Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 101lbs)
    Standing Barbell Calf Raises - Calves (2 x 10 @ 101lbs)
    Seated Leg curls Quadriceps (2 x 10 @ 75lbs)
    Lying Leg curls - Hamstrings (2 x 10 @ 75lbs)

    Heh, I also bought a new digital scale and its weighing 4 pounds heavier than my old scale. So instead of being down to 201, Im going with the 205lbs that I weighed on the digital.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

    OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=87

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