My Training

rickgormley · 10-22-2007, 06:46 AM

Ok, hi everyone. I decided to get myself a trainer. I have been bugging people here on bodybuilding.com for a long time and I've gotten alot of help. I met this guy here on the sites and he offered to help me. I'll give his info latter if he approves. He's drawn up a diet guidline and is at this point my trainer. I am going to write down everything he has me do and all of my stat information. Feel free to comment and follow along. Just so you all know, my goal right now is to build muscle and to totally shred it up.

Day 1.

Weigh in at 206

The suppliments I take are Universal Animal Cuts and Universal Animal Pak. I take glutimine, vitamin c, and at the request of my trainer a product called Dialene 4. I take all this stuff daily and as directed on the labels.

Today is my back day and cardio. Cardio is everyday, for at least 15 minutes. I do three sets of up to 10 reps for 3 different exercises. In between each set, I will pull myself up on a pullup bar, and hold myself for as long as I can. I'll let you know tommorow how this worked for me and how it felt. My cardio is 5 minutes warm up, then 45 sec of 50% and 15 sec of all out sprinting. Then repeat for 15 minutes.

My diet was designed by my trainer.

Meal 1: 1 egg, 4 egg whites, 1 cup cheerios

Meal 2: 4oz Chicken, 1 tbsp of Peanut Butter, 1 cup of spinich leaves

Meal 3: 4oz Chicken, 1 ttbsp of Peanut Butter, 1 cup of spinich leaves

PreWorkout meal: 1.5 Scoopes of Whey, 2 cups of Cheerios

PostWorkout meal: 1.5 Scoopes of Whey, 2 cups of Cheerios

Meal 4: 4oz of Chicken, 1 cup of Cheerios, 1 cup of spinich leaves

Meal 5: 4oz of Chicken, 1 tbsp of Peanut Butter, 1 cup of spinich leaves

Every fourth day, instead of meal 5 I take in 120 grams of carbs of oatmeal.

That's the diet and as I post you'll see my workout routine. I'll post daily.

**iron619** · 10-22-2007, 06:49 AM

What's your training experience like?

Bob45 · 10-22-2007, 06:51 AM

Hi Rick. Good luck. I would use oats instead of the cheerios. That's a lot of cereal.

rickgormley · 10-22-2007, 08:53 AM

Quote:

Originally Posted by iron619

What's your training experience like?

In 8 months I've lost 46 pounds. I've been lifting hard for those eight months and have changed things up every other month. Cardio has been lacking through most of those 8 months, but for the last month I've added it and am into seriously.

rickgormley · 10-23-2007, 06:06 AM

Ok, new day, I weigh in at 205 pounds. My workout yesterday as intense, strong. I did back exercises. In between each set, I went to the pullup bar, and I pulled myself up and just hung there, for as long as I could, squeezing my back. It was great, it was hard and my back got a nice hard workout out of it. I lifted heavy weight. I added as much weight as I could. The cardio workout was cool too. I liked it. I liked how I felt leaving the gym. Solid, strong and pumped.

Today is chest. I'll report tommorow how it goes. Peace.

Bob45 · 10-23-2007, 06:08 AM

Quote:

Originally Posted by rickgormley

In 8 months I've lost 46 pounds. I've been lifting hard for those eight months and have changed things up every other month. Cardio has been lacking through most of those 8 months, but for the last month I've added it and am into seriously.

Wow! I guess I was wrong about the Cheerios! I better buy a box myself.

HoosierHardGain · 10-23-2007, 08:08 AM

Quote:

Originally Posted by rickgormley

Just so you all know, my goal right now is to build muscle and to totally shred it up.

These would seem to be conflicting goals. For the most part, you should concentrate on one or the other. Your diet basically would dictate which one you do.

rickgormley · 10-23-2007, 08:26 AM

Quote:

Originally Posted by Bob45

Wow! I guess I was wrong about the Cheerios! I better buy a box myself.

Cheerios rule man. lol I'm substituting oatmeal for the cheerios as well.

rickgormley · 10-24-2007, 08:12 AM

Ok, I weighed in at 205.

Yesterday was chest, abs and cardio.

I really attacked my pecs today. My goal was to lift heavier weight then I ever have. I took the approach of if I can lift reps of 10 then I need to add weight, so this is what I did in all my chest exercises.

It's great, I really haven't been using this method in my lifting and I'm glad that I am now. In my declined bench press I lifted, 155 which is the most I've ever done in that exercise.

The incline bench press has always been my weakest chest exercise. I lifted 135 and the first set 10, no problem. The second set, 10 reps a little more difficult and the third set at that weight I could only do 9 reps.

The cardio was cool, I did more then I did yesterday and overall I felt better in my lifting, abs and cardio. It was a great day.

Today, its legs.

rickgormley · 10-25-2007, 08:22 AM

Weighed in at 205.

So far so good. The diet is easy to follow. I like the energy I have at the gym. This has always been easy and hard depending on my diet and when I eat. I've got it going pretty good right now though. Everyhting I'm doing is working, the meal and the time schedual is perfect for what I'm doing.

Had a good workout yesterday. Did legs, abs. It was a good workout.

Today, shoulders and cardio and abs.

**iron619** · 10-25-2007, 12:18 PM

What kind of lifting program are you currently lifting by?

rickgormley · 10-25-2007, 01:31 PM

Quote:

Originally Posted by iron619

What kind of lifting program are you currently lifting by?

Right now I workout 5 days a week.

I lift one body part a day.

At least 3 different types of exercise per part,

Each exercise consists of 3 set of 10.

Ok, if I can lift to 10 reps, I add weight until I can only do 8 reps.

When I can do 10 reps again, I add more weight. I like to push myself so that I keep on growing.

I do cardio 4 days a week. 20 minutes on either treadmill, stairs, eliptical or swimming.

Sometimes I get up early and I go for a walk for about a half hour. It depends on my mood.

**iron619** · 10-25-2007, 02:25 PM

Quote:

Originally Posted by rickgormley

Right now I workout 5 days a week.

I lift one body part a day.

At least 3 different types of exercise per part,

Each exercise consists of 3 set of 10.

Ok, if I can lift to 10 reps, I add weight until I can only do 8 reps.

When I can do 10 reps again, I add more weight. I like to push myself so that I keep on growing.

I do cardio 4 days a week. 20 minutes on either treadmill, stairs, eliptical or swimming.

Sometimes I get up early and I go for a walk for about a half hour. It depends on my mood.

Gotcha, and is this lifting program what your personal trainer designed for you?

rickgormley · 10-25-2007, 03:02 PM

Quote:

Originally Posted by iron619

Gotcha, and is this lifting program what your personal trainer designed for you?

Yes and no. I was doing this already and he approved.

rickgormley · 10-26-2007, 08:10 AM

Weighing in today at 208. Hmmmmm, I know, it's all muscle gain from my hard working out this week. Yesterday was shoulders. It was a really good workout. I'm taking today off. I need to get some extra work done. All in all I'd say it was a good week.

rickgormley · 10-27-2007, 07:19 PM

I weighed in at 208. Didn't workout yesterday. I had to work.

rickgormley · 10-28-2007, 08:27 AM

Ok, week one and all is well. I weighed in at 206 today. I'm enjoying my diet. I am looking forward to this week. To really put forth an effort to pump my brains out and to grow. What else can I say. I love lifting. Feeling stronger, getting bigger and loosing fat.

rickgormley · 10-29-2007, 08:14 AM

Ok, I weighed in this morning at 207. I had taken the weekend off of working out. This is normal for me. I workout Monday thru Friday. It was a really nice, relaxing weekend. The good news is I stayed focused on my diet. Didn't cheat. Well, ok, last night I had some white chocolate covered pretzels. But only enough to equal 150 calories. Yummy. Today is chest day. I'll write tomorrow how it went.

Bob45 · 10-29-2007, 08:32 AM

The pretzels sound good!

rickgormley · 10-29-2007, 10:06 AM

Quote:

Originally Posted by Bob45

The pretzels sound good!

They were totally good man. You know, when you eat well, all the time, then do a cheat food, man, it makes it all the better.

rickgormley · 10-30-2007, 08:18 AM

Weighed in at 208. Ok, I'll have to find time latter to chat, but know that I'm totally stepping up my workouts, yesterday was the second week of this and man did it hurt. Of course the good kind of hurting. Ok, gotta work.

rickgormley · 10-31-2007, 08:08 AM

Weighed in at 205. Yesterday was a hard workout. Really went at it. Really pushed myself and it felt great. Ok, I'm at work and it's gonna be a busy one. For some reason, I'm not really sure why, Monday and Tuesday, my workouts are really burning up my tricepts and shoulders. I"m not complaining. This is a good thing. I'm kind of glad to be doing legs today though to give my upper body a rest.

rickgormley · 11-01-2007, 08:15 AM

Weigh in at 206. Yesterday, legs, man, owwwwwwwww. It was a good, hard workout yesterday.

I did stiff legged deadlifts. I haven't done those in a while so that was a challenge.

I did squats, I'm used to that but did more sets and reps, man, did it ever tear up my legs, it felt great.

Overall, great workout. Felt good.

I guess I'd have to say I'm enjoying the Noexplode. At first I thought, ehhh, leave it or take it and I could still do that for sure, but I enjoy the energy boost it gives me.

rickgormley · 11-02-2007, 08:09 AM

Weighed in at 206

Busy at work so this is short. Workout yesterday was good. Strong, hard lifting. Biceps, tricepts, shoulders, cardio and abs.

It seemed easy. I didn't push myself enough yesterday and I guess that was because I was trying new stuff. I'll do more in the future.

Next week, no or little working out. Gotta work.

Bob45 · 11-02-2007, 09:01 AM

Okay lets see the sets, reps, and weight amounts.

rickgormley · 11-03-2007, 08:23 PM

Quote:

Originally Posted by Bob45

Okay lets see the sets, reps, and weight amounts.

To be honest, I haven't journaled the wieght amounts. I can tell you what I'm doing with the sets and reps but weight? I'm gonna have to start looking at that and paying attention. When I lift, if I can lift to a rep of 10, I add more wieght until I can only do a rep of 8. Once I get back up to 10 again, I am more weight and so on. I'll write the whole thing down latter, I just got home after working for 8 hours and am tired and need to shower and eat and sleep, for tomorrow I'm up at 5am to prepare for church.

rickgormley · 11-03-2007, 08:26 PM

I weighed in at 206, and ok, now it's offical. I am offically a 36 waist. Wow, that is so cool, I never thought I'd ever see that again. Now it's time for 34. I know I can do it. It's the weekend and I don't workout on the weekends. Today was work all day, 8 hours of it at least, after working yesterday for 13. I have one week a month were I work 12, 13 and 14 hour days all week, so my workouts will suffer next week. Today I feel good, strong, solid. My arms are really pumped and feeling thick and solid. All in all, I feel really good.

Bob45 · 11-04-2007, 06:33 AM

Quote:

Originally Posted by rickgormley

To be honest, I haven't journaled the wieght amounts. I can tell you what I'm doing with the sets and reps but weight? I'm gonna have to start looking at that and paying attention. When I lift, if I can lift to a rep of 10, I add more wieght until I can only do a rep of 8. Once I get back up to 10 again, I am more weight and so on. I'll write the whole thing down latter, I just got home after working for 8 hours and am tired and need to shower and eat and sleep, for tomorrow I'm up at 5am to prepare for church.

I don't log mine either. I do remember the weights in my head though. I stick to the same basic lifts so it isn't too hard to remember.

Bob45 · 11-04-2007, 08:16 AM

The pics in your profile look good. That's a heck of a tatoo you have on your back!

rickgormley · 11-05-2007, 08:20 AM

Quote:

Originally Posted by Bob45

I don't log mine either. I do remember the weights in my head though. I stick to the same basic lifts so it isn't too hard to remember.

Thats what I do too. I'll get some numbers when I go into the gym. I'll pay attention and I'll put down what I'm doing.