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jaybo334
05-30-2007, 08:57 PM
A little about me... Well I've been at this weight loss/get healthy life change since January of 2006 and have made huge improvements from when I started. I work for a mattress store part time as the delivery driver, so get a decent workout the three times a week I work there. I also work part time for a church doing some media and tech stuff for them three days a week. It's a good balance for now, I just know that I could never work behind a desk five days a week. It would drive me nuts! Anyways, on to the journal...

Today:
Well today was cardio. I have been doing the stationary bike, but have decided to do something a little more challenging on my cardio only days, so I jogged/speed walked for three and a quarter miles around the neighborhood. It's pretty hilly around here as far as Alabama is concerned so it's a good workout. Got done in 55 minutes. Not too bad, but there is a whole lot of room for improvement. I'm supposed to do legs tomorrow, but may have to push it back until Friday since I'm supposed to be going out with some girl my roommate is setting me up with.

jaybo334
06-01-2007, 08:16 PM
Well, I'm trying some new stuff with my workout... I'm going to go a little lighter on leg work and heavier on the jogging... I haven't fully finished revising my workout schedule, but it's almost done.

Did the speed walk/jog for 3.25 miles again tonight and finished in a little over 50 minutes. Kept the speed up a little more and jogged a little more than last time. I'm hoping to get where I can get the three miles done in 25-30 minutes by the end of the year...

Last night until lunch today was my "cheat time" for the week as usual. I live with six other guys in what might as well be our official frat house. We have "Thirsty Thursdays" every week and it's a big party. I've cut done my drinking a whole lot to only once a week and trying to not be known as the guy who can down a whole litre of Crown Royal in a night and still able to pass a field sobriety test. My cheat for this week was five Miller Lite's last night at the party and a Billy Baroo at Moe's Grill today. Gotta have something to look forward to each week I guess!

I'm working at Cozy Beds tomorrow and depending on how many deliveries I have tomorrow, I'll either be doing chest Saturday or Sunday night.

skuZZitude
06-01-2007, 08:27 PM
Keep up the good work man. You don't have that far to go the weight will fly off. Don't give up. 16lbs in a month is GREAT

jaybo334
06-01-2007, 08:39 PM
Thanks bro.

Also, just put the finishing touches on my revised workout schedule. What do ya'll think?

All exercises done for three sets, each until failure.

Saturday
? Incline Dumbbell Bench Press
? High Cable Crossovers
? Low Cable Crossovers
? Flat Dumbbell Bench Press
? Machine Rows
? V-Bar Pull Downs
? Dumbbell Shrugs
? 15 minutes on stationary bike

Sunday (Cardio)
? 3.25 mile fast walk/jog (try and beat previous time)

Monday
? Dumbbell Lateral Raises
? Arnold Dumbbell Press
? EZ Curl Bar Curls
? Preacher Curl Machine
? Seated Tricep Press
? Cable Tricep Pushdown
? Seated Dumbbell Wrist Curls
? 15 minutes on stationary bike

Tuesday (Cardio)
? 3.25 mile fast walk/jog (try and beat previous time)

Wednesday
? Crunches
? Lying Leg Raises
? Leg Press
? Leg Extensions
? Hamstring Curls
? Deadlifts
? Seated Calf Raises
? Standing Calf Raises
? Skip stationary bike

Thursday (Off)

Friday
? 3.25 mile fast walk/jog (try and beat previous time)

TheKansan
06-01-2007, 11:42 PM
You stole my thread TITLE!!!!!

Ok, I know the title wasn't very original when I decided to use it too. Anyway good luck to you jaybo.

jaybo334
06-02-2007, 09:36 PM
Well, I made it to the gym after eight hours of delivering mattresses, so I was pretty wore out by the time I got there. I was 5 to 10lbs off of all the dumb bell work this week, but it's all good.

Incline Dbell Bench Press:
65x11, 60x6, 60x3

High Cable Xover:
80x15, 80x12, 80x10

Low Cable Xover:
50x15, 50x12, 50x10

Flat Dbell Bench Press:
45x12, 45x6, 45x6

Machine Rows:
170x12, 170x10, 170x8

Wide Grip Lat Pulldowns:
160x20, 160x15, 160x10

Dbell Shrugs:
85x20, 80x20, 75x20

Peck Deck Flys:
80x15, 80x12, 80x10

15 Minutes on Stationary Bike

jaybo334
06-04-2007, 02:29 PM
Left my second part time job as a media/tech director at a church and headed to the gym fresh and ready to go. I've been reading up at bb.com and decided from now on to do three sets of 10x10xfailure instead of the way I had been doing it, which was each set til i couldn't do them anymore. Well today was the first day I tried it and I felt like I had a much better workout, had a better pump and more burn, which is always good.

Dbell Side Lat Raises
25x10, 25x9, 25x6

Arnold Dbell Press
50x10, 50x9, 50x7

Hammer Curls
25x10, 25x10, 25x9

Preacher Curl Machine
65x10, 65x9, 65x5

Seated Tricep Press
65x10, 65x10, 65x10

Cable Tricep Pushdowns, Rope Attachment
80x10, 80x10, 80x9

Dbell Wrist Curls
15x30, 15x20, 15x20

I skipped jogging last night since I was at the lake yesterday and played volleyball for almost an hour. Gonna try and jog tonight. I got weight in tomorrow morning and am ready to see what the new stats are!

cawiau
06-04-2007, 02:57 PM
You seemed to have everything under control.
Keep it up and you will see the weight melting off.

phillepe
06-04-2007, 05:40 PM
good luck dude. you seem really detremined

jaybo334
06-04-2007, 07:01 PM
Thanks man. Right now this is on of the most important things to me in my lfe right now, so yeah, I hope I'm determined!


good luck dude. you seem really detremined

jaybo334
06-05-2007, 09:49 PM
Well, today was a good day. Only had two deliveries today at Cozy Beds, one first thing after lunch and another after 5pm, so me and the guy I work with sat around the store for a couple of hours after the first one and then decided to take an extended lunch and ended up riding some go carts for a half hour. Fun way to spend a slow day that's for sure!

Didn't end up eating too well at lunch today. We went to sonic drive-in and I had the jumbo popcorn chicken with the ranch dressing, regular tots, and a diet dr. pepper... At least I resisted the root beer float, right?

In other news, I weighed in at 361 today. I'm pretty pumped but was hoping for four or five pounds. FitDay.com says I need to loose 2.45 pounds a week to reach my goal by Thanksgiving. So far that seems like a very attainable goal.

Went for my 3.25 mile walk/jog tonight and ended up doing a little more walking than jogging, but still got back to the house in 50 minutes and 25 seconds, so not too bad. My next one of these is on Friday. I thinking I'm gonna try and push myself and jog an extra block or two and shave a few minutes off my time. I can't wait for the day when I can get this done in thirty minutes!

Freddie Beef
06-06-2007, 09:44 AM
Dude I would love to have your job. Keep it up, losing over a 100 pounds is an accomplishment not met by many people. Keep it up.

jaybo334
06-06-2007, 10:46 AM
Thanks bro. Yeah the mattress job is pretty cushy. I wish the other job I had was as easy!


Dude I would love to have your job. Keep it up, losing over a 100 pounds is an accomplishment not met by many people. Keep it up.

jaybo334
06-06-2007, 04:10 PM
Today was the first time I worked legs in a little over two weeks. My right shin had been recovering from a little accident I had on a leg press machine at the Faulkner University gym right before it closed. It's not good when the safety catch breaks and the sled's weight falls all onto one shin! Anyways, the bruise had cleared up and I had been experiencing almost no pain, so I figured I could add legs back in. I took the leg press light today just to kinda get back into the groove.

Incline Leg Press
360+sledx10,10,17

Leg Curl Machine
110x10,10,30

Leg Extension Machine
190x10,10,10

Smith Machine Deadlifts
205x10, 215x10,9

Seated Calf Raises
90x20,20,30

Standing Dbell Calf Raises
85x25, 90x20, 95x20

Freddie Beef
06-06-2007, 08:15 PM
That accident sounded lie a close call bro! Keep it up. Thanks for checkin out my journal too.

jaybo334
06-09-2007, 08:56 PM
Well, I'm experimenting with my diet some. For the next few weeks, I'm gonna actually keep track of everything and my goal is 200-300g of protein a day and calories 1900-2400 depending on whether it's weights or cardio. I've been doing this for the past week and can tell I've gained some muscle, so I won't be too upset if I've gained some weight for the Tuesday weigh-in. I splurged on Thursday and went way overboard with the bacardi rum... Pretty much decided I'm going to abstain from drinking for a while after this past week... anyways here's the workout stats.

Incline Dbell Press
60x10, 60x8, 60x7

High Cable Crossover
95x10, 95x10, 95x12

Low Cable Crossover
65x10, 65x10, 65x12

Machine Rows
170x10, 170x10, 170x10

Flat Dbell Press
45x10, 45x10, 45x9

Lat Pull Downs
120x10, 150x10, 150x8

Dbell Shrugs
80x20, 80x20, 80x20

15 minutes cardio on stationary bike for 5.65 miles

Freddie Beef
06-09-2007, 10:19 PM
the drinking can slow down fat loss pretty good. Alcohol=Sugar. I take in about 375-300 grams of protien a day and I think it helps you grow muscle while losing fat. Nice workout by the way.

jaybo334
06-09-2007, 10:25 PM
Yeah, I've known that for a while and pretty much just been trying to cut back. but hey, might as well go all the way and quit all together.

I have noticed an increase in my strength since the increase in protein. Looking back at what I had been eating, I can see why I wasn't making much progress in the strength department. Wow, 375grams of protein! What does your daily diet look like? How many calories are you taking in a day? Is it a lot of protein shakes or meats? You have me curious now!


the drinking can slow down fat loss pretty good. Alcohol=Sugar. I take in about 375-300 grams of protien a day and I think it helps you grow muscle while losing fat. Nice workout by the way.

Freddie Beef
06-09-2007, 10:31 PM
It is 375 if I wake up ravenous at 4 am and need food. I will down a protien shake. Usually I get around 300g-250g, lots of chicken and lowfat cottage cheese. I only take in protien powder before and after my workout.

Freddie Beef
06-09-2007, 10:34 PM
also, how did the date go you were talkin about in your first post?

jaybo334
06-09-2007, 10:37 PM
It went pretty good. Doing the whole talking on and off thing. She's been over a few times this week to hang out, probably going to a movie next week, but I don't think it'll be turning into anything serious.


also, how did the date go you were talkin about in your first post?

Freddie Beef
06-09-2007, 10:47 PM
Dating was fun........ahhh I remember those days............

jaybo334
06-10-2007, 08:02 AM
Yeah, that's the good thing about losing the weight. You get noticed by a lot more attractive ladies. And if that isn't part of good motivation, then I dunno what is!


Dating was fun........ahhh I remember those days............

jaybo334
06-11-2007, 03:25 PM
Today was arms. Felt real good.

Dbell Lat Raises
25x10, 25x10, 25x6

Arnold Dbell Press
50x10, 50x10, 50x8

Hammercurls
25x10, 25x10, 25x10

Preacher Curl Machine
65x10, 65x9, 65x7

Seated Tricep Press
70x10, 70x10, 70x9

Cable Tricep Pushdowns
80x10, 80x10, 80x12

Dbell Wrist Curls
25x20, 25x20, 25x15

15 Minutes on Stationary Bike for 5.73miles

Freddie Beef
06-11-2007, 08:30 PM
Lookin like a solid arms workout. Hope they were shakey after that barrage. Keep it up bro!

Quickxi
06-11-2007, 08:32 PM
nice arm workout, bet they will be a little sore in the A.M.

jaybo334
06-13-2007, 06:53 AM
Man, my arms weren't too sore at all yesterday until after we loaded up six king and queen mattresses. Between the store and the first delivery I had, it was not good! After about the second or third delivery, they seemed to get worked out enough that the soreness went down a lot.

Did Cardio last night and did the walk/jog for 3.25 miles. I try to increase the distance I jog each time I do it. Eventually the goal is to be able to jog the whole 3.25 miles around my neighborhood. Was real happy cause I finished in 47 minutes on the dot!

I have legs today and will post the workout this afternoon when I get home.

Freddie Beef
06-13-2007, 07:41 AM
I remember when I used to jog, it makes you feel so much better than walking.

jaybo334
06-13-2007, 03:31 PM
Was a good day! I got to go move some furniture for a friend tonight, so hopefully I won't be too sore or shakey!

Incline Leg Press
410+sled x 10,10,13

Leg Extention Machine
200x10, 200x10, 200x9

Leg Curl Machine
125x10, 140x10, 140x18

Deadlifts
215x10, 215x10, 215x12

Seated Calf Raises
100x20, 100x20, 100x20

Standing Dbell Calf Raises
90x20, 90x20, 90x20

Freddie Beef
06-13-2007, 06:13 PM
wow, strong lifts, makes me want to lift legs again....(I just might)

jaybo334
06-13-2007, 07:30 PM
You should man. Next to chest and triceps, leg days are my favorite.


wow, strong lifts, makes me want to lift legs again....(I just might)

Freddie Beef
06-13-2007, 08:10 PM
my favorite days are chest day and bicep day. I am working on repairing my weight bench so I can do leg ext and leg curls. I live 40 miles away from the nearest gym so I gotta do at home stuff. Might start doin squats and front squats though.

jaybo334
06-16-2007, 09:20 PM
I got to increase weight on a few exercises today and reps were increased on all the others. Definately reaping the benefits of the protein increase from two weeks ago.

Incline Dbell Press
60x10, 60x10, 60x8

High Cable Crossovers
110x10, 110x10, 110x9

Low Cable Crossovers
80x10, 80x10, 80x9

Machine Rows
170x10, 170x10, 170x13

Flat Dbell Press
45x10, 45x10, 45x15

Lat Pulldowns
150x10, 150x10, 150x7

Barbell Shrugs
265x20, 265x20, 265x20

15 Min. Stationary Bike: 5.84 miles

Freddie Beef
06-18-2007, 09:06 AM
Good workout. Get ready for more weight increases, they will come!

TheKansan
06-18-2007, 11:28 AM
I got to increase weight on a few exercises today and reps were increased on all the others. Definately reaping the benefits of the protein increase from two weeks ago.



I increased my protein intake recently too. I haven't seen much improvement yet in terms of strength. Good luck man.

jaybo334
06-18-2007, 11:49 AM
Well I figured out before I started keeping track I was getting around 150-180g of protein a day. Now I'm trying to get 250-300g. So it's a big difference.


I increased my protein intake recently too. I haven't seen much improvement yet in terms of strength. Good luck man.

jaybo334
06-18-2007, 02:54 PM
Jogged a little less than the usual last night, but made 2.5miles in 35 minutes.

Today -

Dbell Lat Raises:
25x10, 25x10, 25x8

Arnold Dbell Press:
50x10, 50x10, 50x8

Hammer Curls:
25x10, 25x10, 25x12

Preacher Curls:
65x10, 65x10, 65x8

Seated Tricep Press:
70x10, 70x10, 70x6

Cable Tricep Pushdowns:
90x10, 90x10, 90x11

Reverse EZ Bar Curl:
30x9, 30x7, 30x4 (I was pretty much spent at this point)

Skipped the bike today cause I'm going to jog again tonight to sweat out some before weigh in tomorrow.

Freddie Beef
06-18-2007, 05:51 PM
How do you like the arnold press? I tried it, but it was a bit uncomfortable>

jaybo334
06-18-2007, 06:02 PM
I like it so far. What was uncomfortable about it?


How do you like the arnold press? I tried it, but it was a bit uncomfortable>

Freddie Beef
06-18-2007, 06:31 PM
It gave me a twinge in my shoulders.

jaybo334
06-20-2007, 02:39 PM
Man, you ever have one of those days in the gym where everything feels great? Today was definately one of those. I started the velocity diet on Monday just to see if I have the will power to make it the 28 days sticking to it. I've adjusted it to where I'm still getting the same amount of calories as before I started. It's been going great so far and feel like I have more energy. I also changed up supplements this past Monday because I kinda felt like my body was getting used to the BSN stuff I'd been taking for over a year now.

Well onto the actual lifts:

Leg Press (Up 10lbs. from last week):
420x10, 420x10, 420x15

Leg Extensions (Same weight and reps as last week):
200x10, 200x10, 200x9

Leg Curls (Up 10lbs. from last week):
150x10, 150x10, 150x15

Deadlifts (Started up 10lbs. from last week and last set was 20lbs. up from last week):
225x10, 225x10, 235x12

Seated Calf Raises (Up 20lbs. from last week):
120x16, 120x16, 120x21

Barbell Calf Raises (Got kinda tired of the dbells from last week):
245x20, 245x20, 245x20

I'll update my bodyspace tonight with my new supplement stack. Now if only I could stand up without shaking! ;-)

Also had my Bodyfat Measured today in the gym with calipers and I'm at 35.8% bodyfat.

Hotmoltenlava
06-20-2007, 06:00 PM
Man, you ever have one of those days in the gym where everything feels great? Today was definately one of those. I started the velocity diet on Monday just to see if I have the will power to make it the 28 days sticking to it. I've adjusted it to where I'm still getting the same amount of calories as before I started. It's been going great so far and feel like I have more energy. I also changed up supplements this past Monday because I kinda felt like my body was getting used to the BSN stuff I'd been taking for over a year now.

Well onto the actual lifts:

Leg Press (Up 10lbs. from last week):
420x10, 420x10, 420x15

Leg Extensions (Same weight and reps as last week):
200x10, 200x10, 200x9

Leg Curls (Up 10lbs. from last week):
150x10, 150x10, 150x15

Deadlifts (Started up 10lbs. from last week and last set was 20lbs. up from last week):
225x10, 225x10, 235x12

Seated Calf Raises (Up 20lbs. from last week):
120x16, 120x16, 120x21

Barbell Calf Raises (Got kinda tired of the dbells from last week):
245x20, 245x20, 245x20

I'll update my bodyspace tonight with my new supplement stack. Now if only I could stand up without shaking! ;-)

Also had my Bodyfat Measured today in the gym with calipers and I'm at 35.8% bodyfat.

That's a hell of a workout! I know, cause it is very similar to the weight I do! It sucks, but I get great results.

Keep fighting!

Have a good one.

jaybo334
06-20-2007, 08:22 PM
Yeah I could definately tell I'm gonna be sore tomorrow. It's usually my calves that are always the worst, but some stretching here and there should fix it. I swtiched my sets to the 10,10,failure and adding weight when I can do 10,10,12. Before I was doing first set til I couldn't do them anymore, and so on for each set.


That's a hell of a workout! I know, cause it is very similar to the weight I do! It sucks, but I get great results.

Keep fighting!

Have a good one.

jaybo334
06-23-2007, 09:17 PM
Well, chest was pretty good, but was kinda tired when I started. We've had to unload four trucks of mattresses today (like thirty queen and king beds per truck).

Incline Dbell Press (Down one rep on last set. Will count that to starting tired)
60x10, 60x10, 60x7

High Cable Xover (Up two reps on last set)
110x10, 110x10, 110x11

Low Cable Xover (Up two reps on last set)
80x10, 80x10, 80x11

Machine Rows (Weight increased 10lbs. from last week)
180x10, 180x10, 180x10

Flat Dbell Press (Weight increased 5lbs from last week)
50x10, 50x10, 50x7

Wide-grip lat pulldowns (Up one rep on last set)
150x10, 150x10, 150x8

Flat Barbell Bench Press (Decided to add back to workout, but will start with this next week, instead of putting it towards the end)
145x9, 145x5, 135x5

Barbell Shrugs (Up 5lbs. from last week)
270x20, 270x20, 270x17

15 Minutes inclined treadmile for .87miles

All in all a good workout

jklv
06-23-2007, 09:21 PM
Good luck man!

jaybo334
06-23-2007, 09:41 PM
Thanks bro. You too (assuming you're in the contest as well).


Good luck man!

jaybo334
06-24-2007, 08:18 PM
Cardio Tonight

Fast walk around neighborhood...
3.25miles in 52minutes

jaybo334
06-25-2007, 03:09 PM
Great day today in the gym. I'm going to weigh in this week on Wednesday.

Dbell Lat Raises (Up one rep from last week):
25x10, 25x10, 25x9

Arnold Dbell Press (Same reps as last week):
50x10, 50x10, 50x8

Dbell Hammer Curls (+5lbs. from last week):
30x10, 30x10, 30x6

Preacher Curl Machine (Up one rep from last week):
65x10, 65x10, 65x9

Seated Tricep Press (Up three reps from last week):
70x10, 70x10, 70x9

Cable Tricep Pushdowns (Same reps as last week):
90x10, 90x10, 90x11

Reverse-grip preacher curl machine (EZ Curl bar was being used):
50x10, 50x10, 50x11

Gonna go walking again tonight once it cools down here.

jaybo334
06-27-2007, 04:54 PM
Weighed in at the gym today and am down to 351!

Leg Press (Up 30lbs, from last week)
275x5, 450x10, 450x10, 450x13

Leg Extensions (+1 rep from last week)
200x10, 200x10, 200x10

Leg Curls (+25lbs. from last week)
175x10, 175x10, 175x15

Deadlifts (+10lbs. from last set from last week)
245x10, 245x10, 245x12

Seated Calf Raises (+8 reps overall)
120x20, 120x20, 120x20

Standing Calf Raises (Same as last week)
245x20, 245x20, 245x20

Was going to add in box squats, but I was too pooped by the end of the workout. I'm wondering if I should move deadlifts to another day and add squats in here or add squats in on one of the other days... Any ideas?

Freddie Beef
06-27-2007, 04:57 PM
I would move deadlifts to back day, and make it the first exercise. Plus you pre-exhaust your back that way for the other lifts. I used to do that, just make sure you keep the squats and deadlifts at least a day or 2 apart. Congrats on almost getting to 350.

jaybo334
06-27-2007, 05:31 PM
I was so tempted to hop a stationary bike for thirty minutes just so I could be at 350, but decided not too! ;) This is the lightest I've been since the end of Jr. High School!!!! On another note I gave away a 50gallon bag of clothes that don't fit anymore. I'm down from a 6x shirt to a 3x and those are even getting too big! The short and pants I boght a month ago are getting pretty loose and the ones I bought back in march won't even stay up without a belt cinching them to me. Good times for sure!


I would move deadlifts to back day, and make it the first exercise. Plus you pre-exhaust your back that way for the other lifts. I used to do that, just make sure you keep the squats and deadlifts at least a day or 2 apart. Congrats on almost getting to 350.

TheKansan
06-27-2007, 06:12 PM
I was so tempted to hop a stationary bike for thirty minutes just so I could be at 350, but decided not too! ;) This is the lightest I've been since the end of Jr. High School!!!! On another note I gave away a 50gallon bag of clothes that don't fit anymore. I'm down from a 6x shirt to a 3x and those are even getting too big! The short and pants I boght a month ago are getting pretty loose and the ones I bought back in march won't even stay up without a belt cinching them to me. Good times for sure!

I am in the same boat as you man. Last time I weighed this low I was 14 years old. I'm glad you are doing so well.

jaybo334
07-01-2007, 01:29 PM
I did my usual Saturday exercise routine today after church. I tweaked my back moving mattresses yesterday and decided it was a good idea to take last night off. I caved in last night from the velocity-type diet and had a bag of low-fat popcorn and a diet dr. pepper after eating mexican for lunch... It was definitely a bad idea seeing as my stomach was used to pretty much protein shakes and one solid meal a week for a week and a half. Definitely been paying for it all day today!

Progress pictures will be on my bodyspace momentarily. I will be posting all my weights, measurements, etc. for the contest on Wednesday, as that is the usual day I weigh in. I did weigh in Friday night and was down to 349, but was back at 351 this afternoon...

Flat Bench Press:
125x10, 135x10, 135x10

Incline dbell press (felt really heavy today!)
60x8, 55x7, 50x8

High cable xovers:
110x10, 110x10, 110x12

Low cable xovers:
80x10, 80x10, 80x15

Seated Machine Rows:
180x10, 180x10, 180x11

Flat dbell press:
50x10, 50x10, 50x9

Lat Pulldowns:
150x10, 150x10, 150x8

Barbell Shrugs:
275x20, 275x20, 275x20

30 minutes on stationary bike and 20 minutes on treadmill.

jaybo334
07-02-2007, 03:23 PM
Weighed in today at 349 and am the lightest I've been since I was 14 or 15. I actually almost started crying in the gym, but thank god I got a hold on myself! body fat was down from two weeks ago from 35.8% to 34.2%.

Here's today's workout:

Dbell lat raises (up one rep on last set):
25x10, 25x10, 25x10

Arnold Dbell Press (Down two reps... Kinda lost concentration... Hot lady came in!):
50x10, 50x10, 50x6

Hammer Curls (Up three reps on last set):
30x10, 30x10, 30x9

Preacher Curl Machine (Same as last week):
65x10, 65x10, 65x9

Seated Tricep Press (Up three reps on last set):
70x10, 70x10, 70x12

Tricep Cable Pushdowns (Up five reps on last set):
90x10, 90x10, 90x16

Deadlifts (+5lbs from last week)
250x10, 250x10, 250x14

Concentrated Bicep Curls (added this week)
20x10, 20x10, 20x7


All in all this has been a great day! I love seeing progress! I'm gonna go walking around the neighborhood tonight for the daily cardio.

Freddie Beef
07-02-2007, 03:40 PM
Glad to see the reps increasing on your sets, that is always a good sign!

jaybo334
07-04-2007, 08:13 PM
Well didn't have a too bad fourth of july. Ate two 8 oz. sirloins, four hot dogs, some mac and cheese, collards, and cornbread total for lunch and dinner.

Did legs tonight. I added box squats back and am gonna be taking it light for the next few weeks until I'm comfortable with the form again. Thinking about getting a lifting belt to wear for squats, but don't know yet. Anyways, on to the lifts.

Box Squats (to just below parallel):
125x5, 135x10, 135x10

Leg Press (+10lbs. on last set):
360x5, 450x10, 450x10, 460x13

Leg Extensions (+2 reps on last set):
200x10, 200x10, 200x12

Sitting Leg Curl Machine (+25lbs from last week):
200x10, 200x10, 200x13

Seated Calf Raises (+10lbs from last week):
130x20, 130x20, 130x13

Standing Barbell Calf Raises (+20lbs from last week):
265x20, 265x20, 265x20

Freddie Beef
07-04-2007, 09:14 PM
Helluva job!!

chrischap01
07-04-2007, 09:18 PM
That's a damn good leg workout, good job!

Just curious, why so light on the box squats? With your leg press numbers I'd think you could squat 2 or 3 times what you worked with there!

I have not read the rest of the thread, so sorry if you already answered this...

jaybo334
07-04-2007, 10:36 PM
I'm just really not comfortable with the form yet. Just added them back this week, so I'll be adding weight for the next few weeks as I get more comfortable with it.


That's a damn good leg workout, good job!

Just curious, why so light on the box squats? With your leg press numbers I'd think you could squat 2 or 3 times what you worked with there!

I have not read the rest of the thread, so sorry if you already answered this...

jaybo334
07-04-2007, 10:42 PM
Thanks Fred. How's that protein shake diet coming along for ya? My second two weeks supply finally comes in tomorrow morning. I had to revert back to "real food" for the last day or so.


Helluva job!!

Freddie Beef
07-05-2007, 07:25 AM
Thanks Fred. How's that protein shake diet coming along for ya? My second two weeks supply finally comes in tomorrow morning. I had to revert back to "real food" for the last day or so.

I have gone back to real food, and the shakes as a back up when the chicken runs out. I worked some things out and have been ON my diet instead of off. I am gonna lose 20 pounds this month( I will try at least)
I am also gonna start doin Squats again on Saturdays too. You will be a force to reckon with bro!!

jaybo334
07-05-2007, 12:48 PM
Let me know how the squats go on Saturday bro. And good luck with the diet. You got this!


I have gone back to real food, and the shakes as a back up when the chicken runs out. I worked some things out and have been ON my diet instead of off. I am gonna lose 20 pounds this month( I will try at least)
I am also gonna start doin Squats again on Saturdays too. You will be a force to reckon with bro!!

cawiau
07-05-2007, 12:49 PM
Let me know how the squats go on Saturday bro. And good luck with the diet. You got this!

Hey Jaybo, how is everything working for you so far?
Aren't you on the velocity diet or something?
And congratulations on losing the 2 lbs
Keep up the good work

jaybo334
07-05-2007, 12:54 PM
I stuck strictly to the velocity for the first two weeks, but this week started doing one solid meal a day. It seems to not mess my stomach up as bad and don't end up with those awful protein dumps.

So far the workouts have been great. Been making a lot of progress. As long as everything keeps going the way they've been I'll definitely be hitting my goal by the end of the contest. Oh and I actually was able to hop into a 2xl shirt today. That's nuts. I was like a 4xl at the beginning of the year and in a 6xl in January of '06.

How are things for you?


Hey Jaybo, how is everything working for you so far?
Aren't you on the velocity diet or something?
And congratulations on losing the 2 lbs
Keep up the good work

cawiau
07-05-2007, 01:44 PM
I stuck strictly to the velocity for the first two weeks, but this week started doing one solid meal a day. It seems to not mess my stomach up as bad and don't end up with those awful protein dumps.

So far the workouts have been great. Been making a lot of progress. As long as everything keeps going the way they've been I'll definitely be hitting my goal by the end of the contest. Oh and I actually was able to hop into a 2xl shirt today. That's nuts. I was like a 4xl at the beginning of the year and in a 6xl in January of '06.

How are things for you?

Good to hear everything is going so well for you!
Keep on trucking bro.

For me I took 1 step forward and 2 step back
After my 5 days vacation in Canada and July 4, I weighted in at 311.2, yep! :eek:
But today was my first day on the Velocity Diet and so far it is going well.
Will see the results on August 2nd

jaybo334
07-05-2007, 02:23 PM
Not too bad for vacation. Everyone needs a little break now and again to stay sane. Have fun with the velocity! Which protein are you using?


Good to hear everything is going so well for you!
Keep on trucking bro.

For me I took 1 step forward and 2 step back
After my 5 days vacation in Canada and July 4, I weighted in at 311.2, yep! :eek:
But today was my first day on the Velocity Diet and so far it is going well.
Will see the results on August 2nd

cawiau
07-05-2007, 02:28 PM
Not too bad for vacation. Everyone needs a little break now and again to stay sane. Have fun with the velocity! Which protein are you using?

It's on my bodyspace.
Don't have it in mind now.
Keep up the good work bro, you are doing good.

jaybo334
07-05-2007, 02:59 PM
Thanx man


It's on my bodyspace.
Don't have it in mind now.
Keep up the good work bro, you are doing good.

jaybo334
07-08-2007, 11:44 AM
I did chest last night and was worn out from seven deliveries in the rain yesterday. I think starting next week I'm gonna swap Sat. and Sun. so I can do my chest workout when I'm pretty fresh. So it'd be cardio on Fri, Sat, Tues, and chest and shoulders on Sunday, arms and back on monday, and legs on wednesday, and off on thursday.

Here's the lifts from Saturday night:

Bench Press:
135x10, 135x9, 135x6

Incline Dbell Press:
50x10, 50x8, 50x7

High Cable Xovers:
110x10, 110x10, 110x10

Low Cable Cross Overs:
80x10, 80x10, 80x15

Machine Rows:
180x10, 180x10, 180x12

Flat Dbell Press:
45x10, 45x9, 45x7

Lat Pulldowns:
150x10, 150x10, 150x9

Dbell Shrugs:
95x20, 95x20, 95x20

cawiau
07-08-2007, 11:46 AM
So, ready for the weight in tomorow???
I can't wait :D and it's not even my weight in



I thank I am tracking everyone weight in in this website, kinda paranoid right???

jaybo334
07-08-2007, 11:58 AM
Yeah, I can't wait to weigh in. And I'm pretty much doing the same thing. Keeping tabs on everyone too!


So, ready for the weight in tomorow???
I can't wait :D and it's not even my weight in



I thank I am tracking everyone weight in in this website, kinda paranoid right???

chrischap01
07-08-2007, 12:00 PM
we're all keeping each other on track!

chrischap01
07-08-2007, 12:01 PM
I did chest last night and was worn out from seven deliveries in the rain yesterday. I think starting next week I'm gonna swap Sat. and Sun. so I can do my chest workout when I'm pretty fresh. So it'd be cardio on Fri, Sat, Tues, and chest and shoulders on Sunday, arms and back on monday, and legs on wednesday, and off on thursday.

Here's the lifts from Saturday night:

Bench Press:
135x10, 135x9, 135x6

Incline Dbell Press:
50x10, 50x8, 50x7

High Cable Xovers:
110x10, 110x10, 110x10

Low Cable Cross Overs:
80x10, 80x10, 80x15

Machine Rows:
180x10, 180x10, 180x12

Flat Dbell Press:
45x10, 45x9, 45x7

Lat Pulldowns:
150x10, 150x10, 150x9

Dbell Shrugs:
95x20, 95x20, 95x20
good work, reps...

cawiau
07-08-2007, 12:13 PM
we're all keeping each other on track!

Hey...fullproof system
Accountable not only to yourself but to everyone else.

jaybo334
07-08-2007, 04:12 PM
best way to do it!


Hey...fullproof system
Accountable not only to yourself but to everyone else.

Hotmoltenlava
07-08-2007, 04:21 PM
Hey...fullproof system
Accountable not only to yourself but to everyone else.

It's true. I actually think about you guys when I want to cheat.....and don't. You've never met me and wouldn't know that I cheated, if I didn't tell you, but I still don't cheat cause you guys are there. Profound. When I feel like cheating, I come on here....(I'm here a lot).

:D

cawiau
07-09-2007, 05:10 AM
So bro....what are the results??????
I am so impatient for these things :D

jaybo334
07-09-2007, 07:25 AM
Sorry bro, you're going to have to wait! I work part-time at a church doing media/tech stuff on Mondays and Wednesdays from 830 to 230 and go to the gym after that for workout and weighin. Patience my son!


So bro....what are the results??????
I am so impatient for these things :D

cawiau
07-09-2007, 07:33 AM
Sorry bro, you're going to have to wait! I work part-time at a church doing media/tech stuff on Mondays and Wednesdays from 830 to 230 and go to the gym after that for workout and weighin. Patience my son!

:mad:
Hannnnnn...wanted to know so bad



:p
guess I will have to wait.
So weight in is tomorow???:)

jaybo334
07-09-2007, 07:40 AM
I'll be weighing in this afternoon and will have it posted by tonight.


:mad:
Hannnnnn...wanted to know so bad



:p
guess I will have to wait.
So weight in is tomorow???:)

cawiau
07-09-2007, 08:01 AM
I'll be weighing in this afternoon and will have it posted by tonight.

YYYYYEEEEEEEAAAAAAAAAHHHHHHHHHHH :D

jaybo334
07-09-2007, 03:24 PM
Well weighed in this afternoon after lifting and 30min. on the stationary bike. Down 4lbs. to 345.

Lifts for today:

Dbell Lat Raises (+1 rep on last set):
25x10, 25x10, 25x11

Arnold Dbell Presses (+5 reps from last week on last set):
50x10, 50x10, 50x11

Hammer Curls (+1 rep on last set):
30x10, 30x10, 30x10

Preacher Curl Machine (+1 Rep on last set):
65x10, 65x10, 65x10

Seated Tricep Press (+5lbs. from last week):
75x10, 75x10, 75x9

Tricep Cable Pushdowns (+10lbs. from last week):
100x10, 100x10, 100x12

Deadlifts (+10lbs. from last week on last set):
215x5, 250x10, 255x10, 260x13

Concentrated Curls (+2 reps on last set):
20x10, 20x10, 20x9

TheKansan
07-09-2007, 03:31 PM
Well weighed in this afternoon after lifting and 30min. on the stationary bike. Down 4lbs. to 345.

Lifts for today:

Dbell Lat Raises (+1 rep on last set):
25x10, 25x10, 25x11

Arnold Dbell Presses (+5 reps from last week on last set):
50x10, 50x10, 50x11

Hammer Curls (+1 rep on last set):
30x10, 30x10, 30x10

Preacher Curl Machine (+1 Rep on last set):
65x10, 65x10, 65x10

Seated Tricep Press (+5lbs. from last week):
75x10, 75x10, 75x9

Tricep Cable Pushdowns (+10lbs. from last week):
100x10, 100x10, 100x12

Deadlifts (+10lbs. from last week on last set):
215x5, 250x10, 255x10, 260x13

Concentrated Curls (+2 reps on last set):
20x10, 20x10, 20x9


I tell you man, nobody else really has me worried in the cutting contest but you. You are making some excellent progress. Hell and 13 reps of 260 on deadlifts is pretty impressive man. Keep up the good work, you will probably blow past your goal of 300 pounds by Thanksgiving.

cawiau
07-09-2007, 03:56 PM
Well weighed in this afternoon after lifting and 30min. on the stationary bike. Down 4lbs. to 345.

Lifts for today:

Dbell Lat Raises (+1 rep on last set):
25x10, 25x10, 25x11

Arnold Dbell Presses (+5 reps from last week on last set):
50x10, 50x10, 50x11

Hammer Curls (+1 rep on last set):
30x10, 30x10, 30x10

Preacher Curl Machine (+1 Rep on last set):
65x10, 65x10, 65x10

Seated Tricep Press (+5lbs. from last week):
75x10, 75x10, 75x9

Tricep Cable Pushdowns (+10lbs. from last week):
100x10, 100x10, 100x12

Deadlifts (+10lbs. from last week on last set):
215x5, 250x10, 255x10, 260x13

Concentrated Curls (+2 reps on last set):
20x10, 20x10, 20x9

Congratulations on the weight loss and those were some crazy lifts :)

jaybo334
07-09-2007, 04:06 PM
Thanks guys. The cool thing is I've only been lifting since late February (from a break that lasted from the end of jr. high). The first 14 months of my weight loss journey all I did was cardio and work at Cozy Beds moving mattresses. It's an encouragement to me to see the both of ya'll and the progress that's been made. If nothing else it gets me pumped to try and keep up with everyone.

Freddie Beef
07-09-2007, 08:08 PM
Keep it up amd you will end up hella strong!!

jaybo334
07-11-2007, 04:34 PM
Feeling more comfortable squatting than I was last week, so I increased the weight some.

Squats:
125x10, 160x10, 180x10

Leg Press:
360x5, 450x10, 450x10, 475x13

Leg Extentions:
200x10, 200x10, 205x13

Seated Leg Curls:
205x10, 205x10, 205x11

Seated Calf Raises:
140x20, 140x20, 140x23

Standing Barbell Calf Raises:
265x20, 265x20, 265x30

Freddie Beef
07-11-2007, 06:14 PM
Helluva workout bro!!

jaybo334
07-11-2007, 06:22 PM
You should've seen the walk back to the truck! I bout ate pavement twice!!!


Helluva workout bro!!

jaybo334
07-15-2007, 12:46 PM
Pretty much haven't had time to hop on here this weekend. I had a couple friends come into town this weekend so have been spending time with them. We went out to eat several times and had a few drinks, so hopefully this weeks weigh in won't be too bad. Found out yesterday that three of the six guys living at our house are moving out in a month, so the rest of us are scrambling trying to secure on-campus housing and be able to move in by the end of August, cause there's no way the three of us can afford rent and utilities, so it's been a pretty stressful weekend. Gonna get out and walk tonight if it's not raining too bad.

Lifts for today:

Barbell Bench Press (+2 reps from last week)
135x10, 135x10, 135x7

Incline Dumbbell Press (+2 reps from last week)
50x10, 50x9, 50x8

High Cable Xovers (+1 rep from last week)
110x10, 110x10, 110x11

Low Cable Xovers (+15lbs. from last week)
95x10, 95x10, 95x12

Lat Pulldowns (+2 reps from last week)
150x10, 150x10, 150x11

Flat Dumbbell Press (+2 reps from last week)
45x10, 45x10, 45x8

Seated Machine Rows (+10lbs from last week)
190x10, 190x10, 190x10

Dumbbell Shrugs (+5 reps from last week)
95x20, 95x20, 95x25

cawiau
07-15-2007, 06:30 PM
Keep your head up and keep on moving forward.
Hope you can secure housing on campus and the added stress do not affect your weigh loss negatively.
Give it your best shot and keep at it. :)

chrischap01
07-15-2007, 06:39 PM
Good luck with the housing situation. My lease is up next month and I am still trying to figure out where to go! I am thinking of staying where I am so I don't have to change gyms!

jaybo334
07-15-2007, 09:38 PM
Thanks guys. We go tomorrow to talk to housing, and I guess plan B is to find an apartment off campus that's reasonable. If anything, I'll be at the gym more to get rid of the stress.


Keep your head up and keep on moving forward.
Hope you can secure housing on campus and the added stress do not affect your weigh loss negatively.
Give it your best shot and keep at it. :)

jaybo334
07-16-2007, 03:10 PM
Had a pretty good workout today. Wasn't really into it at the beginning, but after the first few sets got focused and went to town.

Dumbbell Lat Raises (same as last week)
25x10, 25x10, 25x11

Arnold Dumbbell Press (down two reps from last week)
50x10, 50x10, 50x9

Hammer Curls (+1 rep from last week)
30x10, 30x10, 30x11

Preacher Curl Machine (+2 reps from last week)
65x10, 65x10, 65x12

Seated Tricep Press (+3 reps from last week)
75x10, 75x10, 75x12

Tricep Cable Pushdowns (same as last week)
100x10, 100x10, 100x12

Deadlifts (+10lbs on last set)
215x5, 255x10, 260x10, 270x15

Concentrated Curls (+1 rep from last week)
20x10, 20x10, 20x10

cawiau
07-16-2007, 03:28 PM
Pretty impressive workout
Keep up the good work :)

jaybo334
07-18-2007, 03:16 PM
Just got done with legs, was a great workout. Down to 341 as of today as well!

Squats (up 15lbs. from last week)
125x5, 185x10, 185x10, 195x12

Leg Press (Up 5lbs from last week)
360x5, 460x10, 470x10, 480x12

Leg Extensions (Up 5lbs. on first two sets)
205x10, 205x10, 205x9

Leg Curls (Up 5lbs. on last set)
205x10, 205x10, 210x12

Seated Calf Raises (+15lbs. on last set)
145x21, 145x22, 150x20

I skipped barbell calf raises since I was doing good to stand at this point and also forgot my lifting straps. Good times!

cawiau
07-18-2007, 03:19 PM
Down to 341 as of today as well!
!

Good Job!!!
That is what I am talking about !

jaybo334
07-22-2007, 12:57 PM
Worked out today, going to go for my 3.5mile walk/jog tonight. The hills on the route I normally take have been getting easier, so I know I'm making some progress. Going to start trying to jog for a minute, walk for two and progress from there.

Barbell Bench Press (+3 reps)
135x10, 135x10, 135x10

Incline Dumbbell Bench Press (+2 reps)
50x10, 50x10, 50x10

High Cable Cross Overs (+4 reps)
110x10, 110x10, 110x15

Low Cable Cross Overs (+15lbs.)
110x10, 110x10, 110x9

Seated Machine Rows (+2 reps)
190x10, 190x10, 190x12

Flat Dumbbell Press (+4 reps)
45x10, 45x10, 45x12

Wide-Grip Lat Pulldowns (+2 reps)
150x10, 150x10, 150x13

Freddie Beef
07-22-2007, 02:20 PM
Keep those reps increasing!!

TheKansan
07-22-2007, 07:23 PM
Keep those reps increasing!!

No lower the reps, and increase the weight..

jaybo334
07-22-2007, 07:54 PM
I have been doing three sets for most evercises, the first two for ten reps, and the last set 'til failure. When the last set gets to 12 reps or above I increase the weight the following week. Does that sound right?


No lower the reps, and increase the weight..

Freddie Beef
07-22-2007, 08:40 PM
No lower the reps, and increase the weight..

No, hes got the right idea, for size and strenth, going to failure on the last set is VERY good!! Take it from me.

jaybo334
07-23-2007, 03:08 PM
Weighed in today at 338lbs. Actually making all of my cardio sessions is paying off.

Dumbbell Lat Raises (same)
25x10, 25x10, 25x11

Arnold Dumbbell Press (same)
50x10, 50x10, 50x9

Hammer Curls (-1 rep)
30x10, 30x10, 30x10

Preacher Curl Machine (+5lbs)
70x10, 70x10, 70x12

Seated Tricep Press (+5lbs)
80x10, 80x10, 80x12

Tricep Cable Pushdowns (+10lbs)
110x10, 110x10, 110x11

Barbell Shrugs
280x20, 280x20, 280x20

Deadlifts (+10lbs on last set)
215x5, 265x10, 270x12, 280x10

Concentrated Curls (+1 rep)
20x10, 20x10, 20x11

Dumbbell Wrist Curls
20x30, 20x20

Did a little medicine ball work with my roommate after all of this, standing back to back and passing the ball to each other. He's rehabbing a partial tear in his spinal erectors...

jaybo334
07-25-2007, 03:54 PM
Legs Workout

Squats (+10lbs last set)
135x5, 190x10, 195x10, 205x13

Incline Leg Press (+1 rep)
360x5, 470x10, 475x10, 480x13

Seated Leg Extensions (+1 rep)
205x10, 205x10, 205x10

Seated Leg Curls (+5lbs on 1st two sets)
210x10, 210x10, 210x11

Seated Calf Raises (+5lbs)
160x20, 160x20, 160x20

Standing Barbell Calf Raises
285x20, 285x20, 285x20

5 minutes of core work with 12lb. medicine ball with my room mate who is rehabbing partially torn spinal erector.

Overall I really enjoyed the workout. Everything clicked today with the squats and felt real comfortable with the form. Also had my BF% checked today and am down to 33.6% from June 1, when I was at 34.2%. I was hoping for a bigger drop, but any decrease is a good one.

cawiau
07-25-2007, 04:12 PM
Legs Workout

Squats (+10lbs last set)
135x5, 190x10, 195x10, 205x13

Incline Leg Press (+1 rep)
360x5, 470x10, 475x10, 480x13

Seated Leg Extensions (+1 rep)
205x10, 205x10, 205x10

Seated Leg Curls (+5lbs on 1st two sets)
210x10, 210x10, 210x11

Seated Calf Raises (+5lbs)
160x20, 160x20, 160x20

Standing Barbell Calf Raises
285x20, 285x20, 285x20

5 minutes of core work with 12lb. medicine ball with my room mate who is rehabbing partially torn spinal erector.

Overall I really enjoyed the workout. Everything clicked today with the squats and felt real comfortable with the form. Also had my BF% checked today and am down to 33.6% from June 1, when I was at 34.2%. I was hoping for a bigger drop, but any decrease is a good one.

Nice workout.
Keep up the good work!
And good job on the BF% dropp!

jaybo334
07-29-2007, 12:53 PM
Well did chest and my upper back today and it was great. By the time I was done, my chest was trembling. I love that feeling! I'm going to start in riptoes after this week of vacation and see how that goes. I've only been lifting since March, so I am hoping for some progress. I weighed in today at 341, up three pounds, but had the exact same bf% as I did when I was tested at 338. Weird. Been walking 3.5 to 5 miles every other day and towards the end I jog up this big ass hill, kinda working up to jogging from there to the house eventually. It's hell, but it's getting easier every time and seems like I'm able to get in more air too. I'm still going to hit all my workouts this week like I have been during my vacation.

Today:

Flat barbell bench (+5lbs)
140x10, 140x10, 140x9

Incline Dumbbell Press (same)
50x10, 50x10, 50x10

High Cable Crossovers (+15lbs.)
125x10, 125x10, 125x12

Low Cable Crossovers (+2 reps)
110x10, 110x10, 110x11

Seated Machine Rows (+10lbs.)
200x10, 200x10, 200x12

Flat Dumbbell Press (+5lbs)
50x10, 50x10, 50x7

Wide-grip Lat Pulldowns (+10lbs)
160x10, 160x9, 160x9

jaybo334
08-04-2007, 07:38 PM
Well got back from my vacation on Friday. It was a very much needed break from everything going on back home. It was one of the two times a year I purposefully relax and have fun and take a break from everything. I didn't count calories, but tried to eat sensibly while I was gone (the massive amount of alcohol ingested not withstanding). I will be weighing in on Monday and will provide all the measurements and update pics for the August update of the Cutting Contest. I will also be starting riptoes on Monday as well.

Also I've been playing around with my diet. I've attached two snapshots from fitday. I'm going to try and keep to a diet very similar to the ones shown. Please give me some advice here on these!

Freddie Beef
08-04-2007, 07:58 PM
The diet looks good. But some people are gonna tell ya to eat more calories. I think it looks good...

cawiau
08-04-2007, 08:48 PM
The diet looks good. But some people are gonna tell ya to eat more calories. I think it looks good...

I guess I will be that "some people"
Yes, I do believe it is too little calories but if you happy with it...wish you the best!
Take care and happy to hear that you enjoyed your vacation :)

Hotmoltenlava
08-06-2007, 08:53 AM
Hey Man!

I need your stats for the cutting contest by tomorrow night. PM or post, please.

Have a good one.

TheKansan
08-06-2007, 09:14 AM
I will also be starting riptoes on Monday as well.


Thats great, I hope the program works as well for you as it is for me.

jaybo334
08-06-2007, 04:02 PM
Weighed in today at 335lbs. Not bad considering vacation last week and i skipped cardio all of last week as well.

Today was day one of my riptoes workout. I had one of my buddies critique my form on deadlifts and squats and he chewed me a new one. So I lowered the weights on both to focus on keeping good form. I can already tell this is gonna be a fun new routine!

Squats:
w/u 165x5, 185x5, 185x5, 185x5

Bench Press:
w/u 115x5, 140x5, 140x5, 140x5

Deadlifts:
w/u 165x5, w/u 205x5, 245x5

Assisted Dips (weight is the amount of assistance I had):
200x8, 185x8

Weight Today: 335
BF%: 33.6%
Other measurements in my Bodyspace.

TheKansan
08-07-2007, 10:40 AM
Form is the most important thing because good form decreases the liklihood of injury. Keep up the good work.

jaybo334
08-08-2007, 04:15 PM
45 minutes of speed walking on Tuesday morning.

===

Week 1, Workout #2 of Rippetoes

Man I was sore like a mother#(*@@!$ on Tuesday morning! It was the good hurty though, that lets you know you're doing something right. Anywho, on to todays lifts:

Squats:
w/u 115x5, w/u 165x5, 185x5, 185x5, 185x5

Standing Military Press:
w/u bar x5, 95x5, 95x5, 95x5

Bent Barbell Rows:
w/u 95x5, 135x5, 135x5, 135x5

Assisted Chin-ups (weight = amount of assistance):
200x8

Comments:
Squats felt a lot better today. I was more comfortable with going atg than I was on Monday. It was the first time I've done standing military presses of bent barbell rows. I had the hang of the military presses, but am unsure about my form on the rows... How far are you supposed to bend over when doing them?

Can't wait for the next workout on Friday. It's weird only working out for 45-55 minutes. My last workout program had me in there for double that. Oh well...

jaybo334
08-08-2007, 04:29 PM
Also, I have new progress pics up on my bodyspace

jaybo334
08-10-2007, 10:20 PM
Week One, Workout Three on Rippetoes

Delivered mattresses today for 7 hours in 104 degree Alabama heat today. I think the heat index was like 115 or something like that. We had to do one delivery to a condo on Lake Martin... Of course it was 3rd floor, had a king, a queen, and two twins to take up there... The queen and two twins fit on the freight elevator, but good god did it suck carrying that king up the stairs! By the end of the day we were soaked. I think I went through almost a gallon and a half of water by three this afternoon!

Also found out something interesting today... The bar I've been using at the gym I've been counting as 25lbs when factoring the weights I've been lifting and today found out it's actually a 45lb bar, so I've been lifting 20lbs. heavier that I thought each time! Felt kinda dumb when I was told that, but hey it was good to know!

Squats:
w/u (185x5), 205x5, 205x5, 205x5, 225x5

Bench Press:
w/u (135x5), 175x5, 175x5, 175x5

Deadlifts:
w/u (185x5), 225x5, 265x5, 275x3

Assisted Dips:
200x8, 185x8

Did 10min. on the treadmill @ 3.8mph while I was waiting on my roommate to finish up his workout.

TheKansan
08-10-2007, 11:03 PM
:D That was pretty funny about the bar......lol

Anyway great workout.

jaybo334
08-13-2007, 03:01 PM
Week 2, Workout 1 of Rippetoes

Weighed in at 336 today. Up one pound from last week. I kinda expected it after adjusting my diet which was two solid meals a day and four protein shakes equalling around 1,700 to 2,000 calories and like 80 carbs a day. I'm now taking in around 2,500 to 2,800 calories a day, 250-310 grams of protein a day, and around 150-200 grams of "good" carbs a day. Figure it'd take a week or so for my body to adjust to having the increase...

On another note, took my bf% today and am down to an even 33% bodyfat.

Squats:
w/u 135x5, w/u 165x5, w/u 205x5, 225x5, 225x5, 225x5

Standing Military Press:
w/u bar x5, 115x5, 115x5, 115x5

Bent Barbell Rows:
w/u bar x5, w/u 115x5, 135x5, 135x5, 135x5

Assisted Chin Ups:
185x8

Seated Ab Crunch Machine:
110x30

15 minutes on treadmill @ 3.6mph

jaybo334
08-14-2007, 03:56 PM
Cardio:

Usually don't post the cardio I do, but what the heck, figured I'd start posting those too!

3.5 miles in 55minutes. Jogged the last 1/4mile up hill to the house. Hope to keep increasing the distance jogged every week!

jaybo334
08-15-2007, 02:39 PM
Week 2, Workout 2 of Starting Strength

Squats:
165x5, 205x5, 225x5, 225x5, 235x5

Bench Press:
135x5, 180x5, 180x5, 185x5 (new pr)

Deadlifts:
135x5, 225x5, 275x5, 295x3 (new pr)

Assisted Dips:
185x8, 185x8

Was a great workout and glad I could set new personal records in two of the exercises! I really am enjoying the starting strength program.

jaybo334
08-17-2007, 06:02 PM
Man, we had a hell of a day at work. Had to unload three trucks, one of 'em was full of tempurpedic adjustable bases that are ridiculously heavy and awkward to carry, on top of all our deliveries. And if that wasn't enough we found out that a third store is gonna be opening in a few months, so that means working 9-10hr. days to cover all the deliveries. It'll be good come payday, but sheesh!

Weighed myself today and was significantly lower than on this past Monday... That's all I'm gonna say for now. Will give the official update on this coming Monday.

Squats:
w/u 135x5, w/u 205x5, 225x5, 225x5, 235x5, 245x7!

Standing Military Press:
w/u 95x5, 115x5, 115x5, 115x5

Bent Barbell Rows:
135x5, 135x5, 135x5, 145x5

Assisted Chin Ups:
185x8

Weighted Ab Crunch Machine:
110x30

Machine Rows (Was waiting on my w/o partner to finish up)
210x10, 210x10, 210x5

Well, off to go see Super Bad tonight and start moving some stuff on Campus tomorrow, then videoing a wedding tomorrow night.

jaybo334
08-22-2007, 07:01 AM
Been ridiculously busy this week moving from our house off campus back onto campus... The rest of the week will probably be hectic as we finish up moving and clean up the house. I probably won't be making it to the gym this week, but rest assured I'm getting plenty of exercise.

Weighed in today at 328lbs.

jaybo334
08-27-2007, 03:00 PM
Last week was a week from hell! Ended up having to take last week off from lifting and cardio. All last week pretty much consisted of working one of my two jobs, then heading straight to the house to either pack up, move into my new apartment on campus, or help on of my roommates do a combination of the two. All I have left over there is a deep freeze and a smith machine I never used since I got my gym membership. Going to get all that done tonight and turn my key in tomorrow...

Finally went and bought some new clothes that fit this past week and I was surprised. I'm in a 2xl or 3xl shirt now (depends on brand... started '07 out in a 4xl) and 48 or 50 inch pants (started '07 out in 60s!). Man I love to see progress!

Today's lifts went good, kinda went out of gas for the last set of deadlifts, but it's all good.

Squats:
165x5, 235x5, 245x5, 245x5, 255x7

Bench Press:
135x5, 185x5, 185x5, 185x5

Deadlifts:
185x5, 235x5, 285x3

Assisted Dips:
185x8, 185x8 (Will decrease weight on Friday)

20 Minutes on Treadmill at 3.5-3.7mph

jaybo334
08-29-2007, 03:30 PM
Checked in today at 325lbs and 32.7% bodyfat. Will check everything again on Friday for the final numbers for the contest.

Squats:
185x5, 205x5, 245x5, 245x5, 255x5

Standing Military Press:
95x5, 120x5, 120x4, 115x4

Bent Barbell Rows:
135x5, 145x5, 145x5

Back was killin' me at this point so I switched over to wide-grip cable rows. I dunno, but something's not clicking with me and the barbell rows... I just can't seem to get into a position that "feels right."

Wide-grip Cable Rows:
80x10, 120x10, 150x5

Assisted Chin-ups:
170x7 (Dropped the assist weight 15lbs.)

30 minutes cardio @ 3.3mph

Freddie Beef
08-29-2007, 09:13 PM
Back was killin' me at this point so I switched over to wide-grip cable rows. I dunno, but something's not clicking with me and the barbell rows... I just can't seem to get into a position that "feels right."






that is why I dont do them, I can t seem to find a comfortable position!!

jaybo334
08-31-2007, 08:32 PM
Man, had a great workout today. Was able to push through the setback with dead lifts on this past Monday. Set new personal records for all lifts tonight.

Squats:
185x5, 205x5, 245x5, 255x5, 265x7!

Bench Press:
135x5, 185x5, 185x5, 190x5(shakey)

Dead lifts:
135x5, 225x5, 275x5, 295x5!

Assisted Dips (Decreased Assist Weight 15lbs.):
170x8, 170x8

32 Minutes Treadmill @ 3.6mph (slowly increasing the speed)

jaybo334
09-03-2007, 02:24 PM
Over the weekend I read everything I could and watched all the videos I could on bent barbell rows and the standing military press. The videos over at Crossfit.com helped out a lot. The one big tip I found out about barbell rows was to rack a barbell on the bench press, squat down in front, lean over, and hold your forehead on the bar. That form is supposedly the form you need for bent barbell rows... Well I held that form and the rows felt a whole lot better today. They were more natural feeling and put less stress on my lower back.

Squats:
185x5, 225x5, 255x5, 265x5, 270x5

Standing Military Press:
95x5, 120x5, 120x5, 120x4 (failed on fifth rep)

Bent Barbell Rows:
135x5, 145x5, 155x5, 155x5

Assisted Chin-ups:
170x8

Ten Minutes on treadmill @ 3.7mph (Had to leave early for meeting)

Weekly Weigh-In on Wednesday.

Freddie Beef
09-03-2007, 08:18 PM
Glad You Figured It Out!!

jaybo334
09-05-2007, 02:56 PM
Squats:
185x5, 225x5, 265x5, 265x5, 270x5

Bench Press:
135x5, 185x6 (wasn't paying attention to count), 185x5, 190x5

Deadlifts:
135x5, 225x5, 275x5, 295x5, 305x5!

Assisted Dips (Lowered assistance by 15lbs.):
155x8, 155x8

jaybo334
09-07-2007, 07:35 PM
Man, had a long day at work, but the workout today definately made up for it. Was feeling pretty pumped so kept adding weight to my squats until I failed at 300 on the fifth rep! Going to have to take two weeks off from doing the standing military presses as they are killing my right shoulder. Will probably do some light dbell presses and barbell curls in their place for two weeks or so.

Squats:
185x5, 225x5, 270x5, 270x5, 285x5, 300x4 (Failed on fifth rep)

Standing Military Press:
95x5, 120x5, 120x5, 120x4

Bent Barbell Rows:
135x5, 155x5, 155x5, 165x5

Assisted Chin Ups (decreased assist weight by 15lbs.)
155x6

Freddie Beef
09-07-2007, 07:38 PM
Careful with those shoulders bro!!

jaybo334
09-07-2007, 07:56 PM
Gonna try and take it easy on them. I'm pretty sure they get a pretty good workout when I'm moving the mattresses, and may just be working them too much... I dunno... We'll see how the next two weeks go. About to ice it down for a little bit now and then apply some good old Flex Power cream.


Careful with those shoulders bro!!

chrischap01
09-08-2007, 04:01 AM
congrats on reaching the 50 pounds lost mark, that's huge!

jaybo334
09-08-2007, 03:47 PM
Thanks bro. It's amazing that I was 150lbs. heavier 20 months ago. I feel like a totally different person!


congrats on reaching the 50 pounds lost mark, that's huge!

TheKansan
09-08-2007, 05:42 PM
Thanks bro. It's amazing that I was 150lbs. heavier 20 months ago. I feel like a totally different person!

You are a totally different, and better person. The things you have learned and done in the last 20 months probably seemed damn near impossible before you began. You deserve much respect.

jaybo334
09-08-2007, 05:58 PM
Thanks bro, and you do as well. Hell, You've pretty much done in eight months what it's taken me 20 to do!


You are a totally different, and better person. The things you have learned and done in the last 20 months probably seemed damn near impossible before you began. You deserve much respect.

TheKansan
09-08-2007, 06:17 PM
Thanks bro, and you do as well. Hell, You've pretty much done in eight months what it's taken me 20 to do!

It doesn't matter how long it took you to do it, all that matters is that you did it. Congratulations on your great progress, I will rep you on recharge.

Going2bFit
09-08-2007, 06:50 PM
Wow 150 pounds is amazing! That shows some real hard work and dedication. Keep up the great job of putting your health first ;)

gettinripped513
09-08-2007, 07:06 PM
hell of a job man makes my 70 lbs loss look like chump change keep up the great work.

jaybo334
09-09-2007, 11:06 AM
Thanks all of ya!

jaybo334
09-10-2007, 03:49 PM
Man, had a good workout this afternoon. Weighed in this morning at 322.6lbs. Only 22.6lbs. to go before I reach my goal for this contest. Once I get in the 290ish range I will be focusing on dropping BF%. Set new PRs in all exercises today.

Squats:
185x5, 225x5, 275x3, 285x5, 285x5, 300x5 (got in the final rep I failed on Friday)

Bench Press (Finally met my first chest goal of benching over 200):
135x5, 185x5, 195x5, 205x5

Deadlifts:
135x5, 225x5, 275x5, 310x5, 320x2

Assisted Dips (Dropped Assist Weight 15lbs. from last week):
140x8, 140x8

bigdaddy ty
09-10-2007, 04:23 PM
Great job Jay your goal is in sight for the year.I'll keep up with your progress,I'll be right behind you ....

chrischap01
09-10-2007, 05:53 PM
You are doing awesome work!

jaybo334
09-11-2007, 05:01 PM
Well with the new work/school schedule, I have a free block of time from 10am until noon on Tuesdays and Thursdays, so I have declared those days cardio days. My one pitfall has been actually doing my cardio sessions but leaving one job at 10 and being 1/4 mile from the gym I really don't have excuses any more!

Morning Cardio:
Treadmill 32min @ 3.6mph

After Work Cardio:
Elliptical 32min (Averaged 13min. mile)
Treadmill 10min @ 3.3mph

If I can get this done week in and week out I'll be good to go. Also going to starting doing some MMA training on Thursday nights with my room mate. Kinda excited to learn some new stuff!

Freddie Beef
09-11-2007, 05:21 PM
Well with the new work/school schedule, I have a free block of time from 10am until noon on Tuesdays and Thursdays, so I have declared those days cardio days. My one pitfall has been actually doing my cardio sessions but leaving one job at 10 and being 1/4 mile from the gym I really don't have excuses any more!

Morning Cardio:
Treadmill 32min @ 3.6mph

After Work Cardio:
Elliptical 32min (Averaged 13min. mile)
Treadmill 10min @ 3.3mph

If I can get this done week in and week out I'll be good to go. Also going to starting doing some MMA training on Thursday nights with my room mate. Kinda excited to learn some new stuff!

I fought in amatuer MMA, I quit with a record of 7-3, you will love it!!

jaybo334
09-11-2007, 05:46 PM
we've started doing some bag work dropping elbows and punches this past week and it's really addicting already!


I fought in amatuer MMA, I quit with a record of 7-3, you will love it!!

Freddie Beef
09-11-2007, 08:26 PM
we've started doing some bag work dropping elbows and punches this past week and it's really addicting already!

You will have a blast, are you thinking of jumping in the ring/cage?

jaybo334
09-11-2007, 09:33 PM
I think it will definately be something I will probably try in the future. If for no other reason than to say I've done it.


You will have a blast, are you thinking of jumping in the ring/cage?

Freddie Beef
09-12-2007, 05:36 AM
I think it will definately be something I will probably try in the future. If for no other reason than to say I've done it.

WHen you do it, let me know, I will drive to go see the fight!!

chrischap01
09-12-2007, 06:29 AM
I'd love to give it a shot too. I am probably getting too old for that **** though.

I always tell people I am training for UFC anytime they ask me why I work out so much, though!

jaybo334
09-12-2007, 06:57 AM
Ha ha... Me and my room mate are both 6' 3" and he's like 280 with 20%bf looks friggin' huge, we always tell people we're training for World's Strongest Man.


I'd love to give it a shot too. I am probably getting too old for that **** though.

I always tell people I am training for UFC anytime they ask me why I work out so much, though!

jaybo334
09-12-2007, 06:23 PM
Was really rushed today but still got it all in.

Squats:
185x5, 225x5, 285x5, 305x5, 305x5 (New PR)

Seated Smith Machine Military Press:
95x5, 120x5, 120x5, 120x5

Bent Barbell Rows:
135x5, 155x5, 165x5, 165x5, 170x5 (New PR)

Chin-ups:
155x7 (+1 from last week)

Dbell Hammer Curls:
30x5, 35x5, 30x5, 20x5

jaybo334
09-14-2007, 07:38 PM
Had a great workout after getting off from Cozy Beds.

Squats:
185x5, 225x5, 285x5, 305x5, 305x5, 315x5

Bench Press:
135x5, 185x5, 205x5, 210x5 (Had some help to get the last rep up)

Deadlifts:
135x5, 225x5, 275x5, 310x5, 320x4 (Will cut out the set of 310 next week. Also need to strengthen my grip)

Assisted Dips (-15lbs. Assist)
125x8, 125x7

Did some preacher machine curls while waiting on an elliptical machine to open up:
65x5, 80x5, 95x5, 110x5, 125x5

Cardio: Elliptical 32min., 3min. of 110 strides/min. and 2min. of 150 strides/min. HR was between 145 and 175 the whole time.

Freddie Beef
09-14-2007, 08:03 PM
Strong workout!!

jaybo334
09-15-2007, 08:37 PM
Thanks Bro.

Did 32min. on the Elliptical tonight. Pretty much same as last night. Did go .1 mile farther than I did last night though in the same amount of time. 2.4 miles total.

bigdaddy ty
09-17-2007, 02:51 PM
Thanks Bro.

Did 32min. on the Elliptical tonight. Pretty much same as last night. Did go .1 mile farther than I did last night though in the same amount of time. 2.4 miles total.
Looking good Jay keep it up bro.....

jaybo334
09-17-2007, 07:03 PM
Had a good workout tonight. Kinda ate off diet tonight. We had a Fraternity Mixer tonight and had some chips with queso dip and two soft tacos with a sprite. Oh well, shouldn't be too bad. Going to adjust the diet again starting tomorrow and probably go back to low-carb as I seemed to feel a lot better then than I do now getting 200-220g of carbs a day.

Squats:
185x5, 225x5, 275x5, 315x5, 315x5 (Going to try 320 on Wednesday)

Seated Smith Machine Military Press:
95x5, 125x5, 125x5, 135x5 (New high on the lift, shoulder is feeling better as well)

Bent Barbell Rows:
135x5, 170x5, 170x5, 170x5, 180x4

Seated Preacher Curls:
80x5, 110x5, 125x5, 140x2

Assisted Chin-Ups (Should've done these before the preacher curls!)
155x6

Freddie Beef
09-17-2007, 08:42 PM
[QUOTE=jaybo334;79115453]



Seated Preacher Curls:
80x5, 110x5, 125x5, 140x2



And I thought I was strong!!!

chrischap01
09-18-2007, 06:37 AM
[QUOTE=jaybo334;79115453]



Seated Preacher Curls:
80x5, 110x5, 125x5, 140x2



And I thought I was strong!!!
jaybo's gotta give us tickets to the gun show

jaybo334
09-18-2007, 07:08 AM
We'll be handing out free tickets once the guns are able to be seen through the layer of fat hiding them from the world.


[QUOTE=toobigfred;79144693]
jaybo's gotta give us tickets to the gun show

Freddie Beef
09-18-2007, 07:16 AM
I know what ya mean, I posted a pic of my 22in fatcep on my bodyspace last night...lol

jaybo334
09-18-2007, 07:34 AM
Hahaha, I've never heard the term fatcep before, and let me assure you, I just fell out of my office chair laughing. That term describes my arm perfectly!


I know what ya mean, I posted a pic of my 22in fatcep on my bodyspace last night...lol

chrischap01
09-18-2007, 07:59 AM
lol, I put a fatcep shot up on mine a couple months ago!

jaybo334
09-18-2007, 09:19 AM
Forgot to post the cardio for last night:

32min. Elliptical for 2.41miles (+.01 mile)... Increased the run part of my interval by 30 seconds so it's now 3:00 around 110 strides/min. and 2:30 140-150 strides/min.

---

This morning:
32min. Treadmill @ 3.6mph

Will head back out tonight after working Cozy Beds to do thirty minutes on the elliptical... Trying my damnedest to actually start hitting all the cardio sessions per week I'm supposed to be doing.

PS, apparently around 10am is when all the hot women show up to my gym... Going to make a note of that for future reference! ;)

jaybo334
09-19-2007, 05:15 PM
Had an awesome workout today. Had my roommate there to spot and push me on my lifts tonight.

Squats:
185x5, 225x5, 275x5, 315x5, 320x5!

Bench Press:
135x5, 185x5, 210x6, 210x5

Deadlifts:
135x5, 225x5, 275x5, 325x5! (Threw up after that last set)

Assisted Dips:
125x8, 125x7

High Cable Crossovers:
125x10, 140x10, 155x7

Cardio:
Elliptical, 32min. for 2.43 miles. Made my first two miles in 26:13

Freddie Beef
09-19-2007, 06:05 PM
Nice squats......guess what, I f+cked up my right rotator cuff again..long story..gonna bodyblog it tonite...

jaybo334
09-19-2007, 06:17 PM
Ouch bro, that sucks... I'll check the blog later to see what's up.


Nice squats......guess what, I f+cked up my right rotator cuff again..long story..gonna bodyblog it tonite...

jaybo334
09-20-2007, 09:21 AM
Today is cardio only... Did 32min. on Elliptical for 2.41miles. I'm still sore from yesterday... Haven't been this sore in a while. I love it!

bigdaddy ty
09-20-2007, 09:41 AM
Today is cardio only... Did 32min. on Elliptical for 2.41miles. I'm still sore from yesterday... Haven't been this sore in a while. I love it!
Way to go on the cardio,300 by Thanksgiving on it's way...

jaybo334
09-20-2007, 10:02 AM
I hope so bro!


Way to go on the cardio,300 by Thanksgiving on it's way...

bigdaddy ty
09-20-2007, 10:48 AM
I hope so bro!
Hey the way you're going it will happen,just keep pushin and eating right...I'm shooting for 12-31 to be at 300,good luck Jay..

jaybo334
09-22-2007, 03:52 PM
Just got off work, posting yesterday's workout today since I forgot to post it yesterday. I've noticed since working the elliptical my left patella tendon has been hurting. Today at work I could feel a grinding/shifting/weird feeling in my left knee when it goes from fully extended 180 degrees until around 135 degrees... Probably going to lay off cardio for a few days and see if that helps. If it does, I'm going to stick with the treadmill! I guess I'm gonna try and hook up with a buddy of mine who's a physical therapist and get him to look at tomorrow at church if he's there...

Here's yesterday's workout:

Squats:
185x5, 225x5, 275x5, 320x5, 325x5

Seated Smith-Machine Military Press:
95x5, 135x5, 135x5, 145x5

Bent Barbell Rows:
135x5, 185x5, 185x5, 185x5

Assisted Chin-Ups:
155x8

Dumbbell Hammer Curls:
35x5, 30x5, 25x5, 20x5 (Went straight down the rack with no rest)

Close-Grip Tricep Cable Pushdowns:
100x10, 120x10, 120x10, 150x10

Seated Preacher Curl Machine:
140x5, 140x3, 125x2, 100x6

Hotmoltenlava
09-22-2007, 04:25 PM
Hell of a workout. You are a hoss, for sure.

Keep it up. The fat is melting.

jaybo334
09-24-2007, 03:27 PM
Had a good workout today... Everything felt really heavy at first, but got my head back in the game and had a good workout. Going to stay at 325 on squats for at least one more workout.

Squats:
185x5, 225x5, 275x5, 325x5, 325x5

Bench Press:
135x5, 185x5, 210x5, 210x5 (last two were really shaky)

Deadlifts:
135x5, 225x5, 275x5, 335x5!

Assisted Dips (+1 on last set):
125x8, 125x8

High Cable Crossovers:
170x10, 155x8, 140x8, 140x8

bigdaddy ty
09-24-2007, 04:22 PM
Good workout

jaybo334
09-26-2007, 03:53 PM
Thanks bro.


Good workout


Pretty much decided after today to do away with the bent barbell rows... Just not liking them and still having trouble maintaining the correct form. Will probably sub them with wide and narrow grip cable rows.

Here's todays workout:

Squats:
185x5, 225x5, 275x5, 325x5, 325x5, 335x5!
(I know I said I wasn't going to increase the weight yet, but I was going deep on my last set of 325 and it felt good, so I decided to go for it.)

Seated Smith Machine Military Press:
95x5, 135x5, 145x5, 155x4

Bent Barbell Rows:
135x5, 185x5, 185x5, 195x7

Assisted Chin-ups:
155x8 (still having a hard time with the last two reps...)

Dumbbell Hammer Curls - Drop Set:
40x5, 35x5, 30x5, 20x5, 15x5, 10x5

Wide-Grip Lat Pulldowns:
120x10, 150x10, 170x10

Dumbbell Lat Raises - Drop Set:
30x8, 25x8, 20x8

Seated Preacher Curl Machine:
140x5, 110x5, 80x5

Front Barbell Shrugs:
315x20, 405x15, 405x15

Rear Barbell Shrugs:
225x5, 225x5, 225x5

Freddie Beef
09-26-2007, 08:21 PM
WOW......Strong Shrugs

jaybo334
09-26-2007, 08:41 PM
Thanks, I didn't want to go that heavy on the front shrugs, but my roommate/workout buddy talked me into trying them, and it was pretty hurty, but felt good... If you know what I mean?


WOW......Strong Shrugs

chrischap01
09-27-2007, 05:49 AM
if I ever need someone to lift a car off of me, I hope you and Fred are around

jaybo334
09-28-2007, 06:56 PM
Well just kicked my own ass in the gym tonight and it felt great. Saw a guy at the gym I haven't seen in 7 yrs... Used to go to Jr. High with him... Got a lot of good feedback on how I look now. I've come a long way, but still have a good ways to go! Also tonight was the first night I've noticed people staring at me when I'm dead lifting and squatting... Also, after tonights workout, I'm 10lbs. away from my first goal for deadlifting... I should be at 360lbs for 5 reps in the next two weeks! Also 10lbs out from my first squat goal! Very exciting stuff!

Anyways, enough babbling... Here's the workout for tonight.

Squats:
185x5, 225x5, 275x5, 335x5, 340x5!

Bench Press:
135x5, 185x5, 210x5, 210x5
(Gonna drop it down to 200 next week and focus on actually touching my chest on each rep... Noticed I've been stopping about two inches short on some of the reps, and I'm not happy with that!)

Deadlifts:
135x5, 225x5, 275x5, 335x1, 350x3!

Assisted Dips (-15lbs from last time)
110x8, 110x7

High Cable Crossovers:
185x10, 170x8, 140x8, 95x10, 50x50 (was trying to go to failure, but I think that was too light a weight in hindsight... (-; )

Straight Bar Tricep Cable Pushdowns:
150x10, 160x6, 130x8, 110x10

jaybo334
10-01-2007, 04:07 PM
Weighed in today at 320.75! Finally back on the loosing streak again. Body fat is at 30.9%... Hopefully will be in the 20's by the end of October.

Workout for today:

Squats:
185x5, 225x5, 275x5, 340x5, 340x5

Seated Smith Machine Military Press:
95x5, 135x5, 155x5, 155x5

Bent Barbell Rows:
135x5, 185x5, 185x5, 185x4

Assisted Chin-Ups (Will decrease weight on Friday):
155x8

Wide-Grip Seated Cable Rows:
80x10, 100x10, 100x10

Narrow-Grip Seated Cable Rows:
80x10, 100x15, 100x15

Wide-Grip Lat Pulldowns:
160x10, 150x10, 140x10

Dumbbell Lat Raises:
30x8, 25x8, 20x12

jaybo334
10-02-2007, 09:58 PM
Well today was the first day of cardio after taking a week off for my knees.

AM:
32min @ 3.3mph on the treadmill

PM:
17min on Elliptical for 1.5 miles
20min on treadmill @ 3mph at 8-10% incline

jaybo334
10-03-2007, 03:56 PM
Just got back from the gym. Everything felt real off today. I think this will be the last week on my version of rippetoes. I've made some good gains the last eight or nine weeks but between the lifting, cardio, and moving mattresses my legs aren't getting enough time now to fully recover from the three days of squats. I'm pretty much sore all week. I'll post my new workout for next week sometime tonight.

Squats:
185x5, 225x5, 275x5, 340x5, 340x4

Bench Press:
135x5, 185x5, 185x5, 185x5

Deadlifts:
135x5, 225x5, 275x3, 335x1, 350x4 (Make sure to breathe on the last heavy set or things will go black!)

Assisted Dips:
110x8, 110x7

High Cable Crossovers:
185x8, 155x6, 110x10

V-Bar Tricep Pushdowns:
150x15, 130x10, 100x15

Freddie Beef
10-03-2007, 05:43 PM
Workouts lookin good bro!!

jaybo334
10-03-2007, 06:05 PM
Thanks bro


Workouts lookin good bro!!

jaybo334
10-03-2007, 10:31 PM
This is what I have so far for the new routine. Any comments or suggestions are greatly welcomed. This is the first one I've put together by myself.

Workouts are on MWF, Cardio on Sun, Tues, Thurs.

Legs:
Squats: wu 3x5, 5x5
Front Squats: 3x8-10
Angled Leg Press: 3x10
Seated Hamstring Curl Machine: 3x8-10
Calf Raises: 3-4x20


Chest & Triceps:
Bench Press: wu 1-2x5, 5x5
Flat Dumbbell Bench: 3x8-10
Close Grip Bench Press: 3x5
Assisted Dips: 2x8
Tricep Pushdowns: 3x10
Seated Dumbbell Tricep Press: 3x10

Back & Biceps:
Deadlifts: wu 3x5, 5x5
Wide-Grip Cable Rows: 3x10
Narrow Grip Cable Rows: 3x10
Assisted Pullups: 2x8
Seated Smith-Machine Military Press: 3x5
Wide-Grip Lat Pulldowns: 3x10
Dumbbell Lat Raises: 3x8-12
Barbell Curls: 5x5
Hammer Curls: 3x10
EZ Bar Preacher Curls: 3x5

Freddie Beef
10-03-2007, 10:40 PM
This is what I have so far for the new routine. Any comments or suggestions are greatly welcomed. This is the first one I've put together by myself.

Workouts are on MWF, Cardio on Sun, Tues, Thurs.

Legs:
Squats: wu 3x5, 5x5
Front Squats: 3x8-10
Angled Leg Press: 3x10
Seated Hamstring Curl Machine: 3x8-10
Calf Raises: 3-4x20


Chest & Triceps:
Bench Press: wu 1-2x5, 5x5
Flat Dumbbell Bench: 3x8-10
Close Grip Bench Press: 3x5
Assisted Dips: 2x8
Tricep Pushdowns: 3x10
Seated Dumbbell Tricep Press: 3x10

Back & Biceps:
Deadlifts: wu 3x5, 5x5
Wide-Grip Cable Rows: 3x10
Narrow Grip Cable Rows: 3x10
Assisted Pullups: 2x8
Seated Smith-Machine Military Press: 3x5
Wide-Grip Lat Pulldowns: 3x10
Dumbbell Lat Raises: 3x8-12
Barbell Curls: 5x5
Hammer Curls: 3x10
EZ Bar Preacher Curls: 3x5

Your workout looks pretty good. I really dont see too much you might want to change really.

jaybo334
10-05-2007, 09:43 PM
Got to the gym tonight and had a killer headache...

Squats:
185x5, 225x5, 275x5, 325x5, 325x5

Seated Smith-Machine Military Press:
95x5, 135x5, 160x4, 155x5

Wide Grip Seated Cable Rows:
100x10, 100x10, 120x10

Close Grip Seated Cable Rows:
100x10, 100x10, 120x13

Assisted Chin Ups:
155x8

Lat Pull Downs:
170x10, 150x10, 120x10

jaybo334
10-06-2007, 07:35 PM
Got a day off from work today and it was awesome. I slept 'til 11am for the first time in a month or so and then went to our homecoming football game. We lost, but it was a fun time none the less.

Cardio -
Walking the perimeter of campus:
2.5 miles in 30 minutes.

Also, I'm in a 2xl shirt now and 48" pants! It's bittersweet since I bought brand new 3xl shirts like a month and a half ago before school started... So I'm going to have to hit up some new clothes soon!

Freddie Beef
10-06-2007, 08:12 PM
EXCELLENT JOB BRO!!! I would kill to wear a 2X shirt. I hate wearing a 4X...sucks.

jaybo334
10-06-2007, 09:04 PM
I was in a 4x at the beginning of the year. I'll tell ya it's pretty awesome to be able to buy clothes at target and walmart again instead of having to spend 30 dollars on a shirt and 50 on jeans at the big and tall store!


EXCELLENT JOB BRO!!! I would kill to wear a 2X shirt. I hate wearing a 4X...sucks.

jaybo334
10-07-2007, 10:02 PM
Cardio: Walking/Jogging 1.25 miles, 18minutes

chrischap01
10-08-2007, 07:01 AM
I was in a 4x at the beginning of the year. I'll tell ya it's pretty awesome to be able to buy clothes at target and walmart again instead of having to spend 30 dollars on a shirt and 50 on jeans at the big and tall store!
that has actually been a big motivator for me. not only are the big and tall stores expensive, most of their stuff looks ridiculous!

TheKansan
10-08-2007, 03:02 PM
that has actually been a big motivator for me. not only are the big and tall stores expensive, most of their stuff looks ridiculous!

Same here, talk about ridiculously overpriced. I bought a pair of jeans at wal-mart for $14, compare that to $40 at the big mens store, and that was marked down.....lol

Things will be even better once we are down to XL.

jaybo334
10-08-2007, 03:10 PM
Things will be even better once we are down to XL.

So true!

jaybo334
10-08-2007, 03:19 PM
Weighed in at 320.2lbs this morning...

Well today was my first day on the new workout since eight weeks on rippetoes. I dropped the weights on a few exercises and am working on keeping perfect form and just going to increase 5-10lbs per week. Got a great pump today and can already feel that I'm going to be real sore tomorrow. No pain no gain. It'll get worked out while I'm delivering mattresses anyways so no big worries.

Also, today was the first time I've done close-grip bench press and it was pretty good. Kinda wish I'd been doing them a few months ago! Today was pretty much a "find the right weight" day. I haven't done most of these exercises since beginning rippetoes, so I tried to guestimate.

Bench Press (165lbs next week):
135x5, 160x5, 160x5, 160x5, 160x5, 160x5

Flat Dumbbell Bench Press (50lbs next week):
45x10, 45x10, 45x10

Close-Grip Bench Press (140lbs next week):
135x5, 135x5, 135x5

Assisted Dips (Will try the last set at 140 next week):
140x8, 155x8

V-Bar Cable Tricep Pushdowns (Will start out at 100lbs next week):
80x10, 100x10, 110x10

Seated Dumbbell Tricep Press (May try 70lbs next week):
65x10, 65x10, 65x10

High Cable Crossovers:
95x10, 110x10, 125x10

Low Cable Crossovers (Last set @ 95lbs next week):
95x10, 95x10, 80x10

Reverse Grip One Arm Cable Pushdowns (Start off at 50lbs next week):
40x10, 40x10, 50x10

bigdaddy ty
10-08-2007, 07:49 PM
Looking good Jay,you are rolling......

jaybo334
10-08-2007, 07:51 PM
Thanks bro.


Looking good Jay,you are rolling......

jaybo334
10-08-2007, 07:55 PM
Cardio for tonight:
Did the 1.25mile walk/jog around campus. Went two light poles father jogging tonight than I did last night. Gonna keep pushing myself and try to do this every night except Fridays (legs day).

bigdaddy ty
10-09-2007, 08:51 AM
I need to push myself more as you do yourself,you're making some great progress 300, by Thanksgiving is looking real strong...

jaybo334
10-09-2007, 09:21 AM
Thanks bro. I've barely lost half a pound in the past week though! I don't know if I'm building more muscle or what... My BF% keeps going down, that's what I should focus on rather than the weight, but that darn scale is just there taunting me! I'm hoping by trying to hit 2500 calories a day and with cardio six times a week I'll be back on the decreasing side of the scale.

AM Cardio:
32minutes on treadmill at 3.3-3.7mph, burned 402 calories.

PM Cardio:
Will do the 1.25 mile walk/jog tonight and try to make it a little further jogging. I'm doing around a 14:30 mile right now, gonna shoot for a 14 minute mile tonight.


I need to push myself more as you do yourself,you're making some great progress 300, by Thanksgiving is looking real strong...

jaybo334
10-09-2007, 09:43 PM
Just got back from the night jog/walk. Ended up jogging all in all probably 100yds more than I did last night. I was really pushing tonight. My lungs felt like they were on fire!!! Made the 1.25 miles in 17 minutes 25 seconds. Not sure exactly what that translates into for one mile... I've been averaging between 18:00 and 18:30 for the whole trip so I'm happy with the results tonight!

Well taking in my last protein shake and dose of CMI Big and off to bed.

jaybo334
10-10-2007, 03:48 PM
Just got back from working out. About to demolish some steak and rice! Workout went well except I ripped open a callus on my left hand during the first heavy set of deadlifts. It threw the rest of them off since I just couldn't quit focusing on it and didn't want to use my lifting straps deadlifting (If I need to drop the weight, I don't want to wait on the strap to get undone).

haha, oh yeah, weighed in at 316.2lbs this morning!!!

Deadlifts:
135x5, 225x5, 275x3, 335x2(Callus ripped open), 315x3, 315x3, 315x3, 315x3

Wide Grip Cable Rows:
150x10, 130x10, 110x10

Narrow Grip Cable Rows:
130x10, 120x10, 110x10

Seated Smith Machine Military Press:
95x5, 135x5, 160x4 (Was so close to locking out 5!), 155x5

Wide Grip Lat Pulldowns:
120x10, 140x10, 160x8

Dumbbell Lat Raises:
25x10, 25x8, 20x10

Standing Barbell Curls:
Barx5, 65x5, 65x5, 65x4, 60x5, 60x4

Dumbbell Hammer Curls:
30x10, 25x9, 20x10

Seated Preacher Curl Machine:
100x5, 100x5, 100x5, 100x5, 100x4

Barbell Shrugs:
225x20, 225x20, 225x20

Hotmoltenlava
10-10-2007, 04:43 PM
haha, oh yeah, weighed in at 316.2lbs this morning!!!



Excellent!

jaybo334
10-10-2007, 09:53 PM
PM Cardio:
1.25miles in 16:42!!! I about died on the two parts I jogged tonight. Was able to go further than last night, but Christ did it suck!!! I also need to go get some good running shoes. I've got really high arches (walk on the sides of my feet) and need some shoes to give me a little relief!

bigdaddy ty
10-12-2007, 08:09 PM
PM Cardio:
1.25miles in 16:42!!! I about died on the two parts I jogged tonight. Was able to go further than last night, but Christ did it suck!!! I also need to go get some good running shoes. I've got really high arches (walk on the sides of my feet) and need some shoes to give me a little relief!
Progress looking good you're kicking butt on the cardio....

jaybo334
10-12-2007, 09:18 PM
Progress looking good you're kicking butt on the cardio....

Thanks. Had a great night in the gym. I'm dropping my squats back down to 315 this week and going to work up to five sets of 315 next week, then go back to adding 5-10lbs every week. I stalled out around 335-340x5 for squats, so I figure doing this will help me get past that block. Did some real light front squats to get a feel for the form tonight. Will be adding some more weight next week and gonna take them slow until I'm comfortable with it. New workout routine is pretty good and will stay with it for a few weeks and see how it goes!

Squats:
185x5, 225x5, 275x5, 315x5, 315x5, 315x5

Front Squats:
Bar x5, 95x5, 105x5

Incline Nautilus Leg Press:
360x10, 450x10, 500x9 (Failed on the 10th)

Seated Hamstring Curls:
150x10, 175x10, 175x10

Seated Calf Raises:
90x20, 90x20, 140x20, 140x20

Standing Barbell Calf Raises:
225x20, 225x20, 250x20, 250x20

jaybo334
10-14-2007, 11:34 AM
32 minutes on treadmill @ 3.6mph

Will try and go jogging tonight if I can (pledge week starts tonight and we're gonna be pretty busy with the new pledges!).

jaybo334
10-15-2007, 07:38 AM
Got up this morning and decided to weigh in today instead of on Wednesday... I'm just impatient, what can I say? I guess the diet adjustment and the extra cardio is paying off because I'm at 312.8lbs now!!! I'm so close to being under 300 that I can just taste it!

Don't know how much time I'm going to have for cardio this week since we started pledge week last night. It's so much more fun watching someone else have to go through it. Nonetheless, I'll be walking/jogging with them on and off for 4hrs. a night so I'll be getting some exercise and not just moping around in front of the tv or anything like that.

Hotmoltenlava
10-15-2007, 07:57 AM
the extra cardio is paying off because I'm at 312.8lbs now!!! I'm so close to being under 300 that I can just taste it!


Awesome! You really have a chance to reach your goal by Thanksgiving. Even if you don't, you'll be close enough that it won't matter. Keep it up.

jaybo334
10-15-2007, 08:44 AM
Awesome! You really have a chance to reach your goal by Thanksgiving. Even if you don't, you'll be close enough that it won't matter. Keep it up.

Thanks!

bigdaddy ty
10-15-2007, 11:49 AM
Got up this morning and decided to weigh in today instead of on Wednesday... I'm just impatient, what can I say? I guess the diet adjustment and the extra cardio is paying off because I'm at 312.8lbs now!!! I'm so close to being under 300 that I can just taste it!

Don't know how much time I'm going to have for cardio this week since we started pledge week last night. It's so much more fun watching someone else have to go through it. Nonetheless, I'll be walking/jogging with them on and off for 4hrs. a night so I'll be getting some exercise and not just moping around in front of the tv or anything like that.
Awesome Jay,looking good bro 312 lbs you're only 12 lbs from you're goal,keep pushin....

jaybo334
10-15-2007, 12:05 PM
Awesome Jay,looking good bro 312 lbs you're only 12 lbs from you're goal,keep pushin....

Thanks bro.

TheKansan
10-15-2007, 12:42 PM
312, damn man, you are doing great!!!!

jaybo334
10-15-2007, 03:10 PM
Thanks Kansan!

Just got back from doing chest and triceps as well as taking some new progress pictures.

Bench Press:
135x5, 165x5, 165x5, 165x5, 165x5, 165x5 (+5lbs. next week)

Flat Dumbbell Bench Press:
50x10, 50x10, 50x10 (same weight next week)

Close Grip Bench Press:
140x5, 140x4, 140x5 (same weight next week)

Assisted Dips:
140x8, 140x6

V-Bar Tricep Cable Push Downs:
100x10, 120x10, 120x10 (+ weight next week)

Seated Dumbbell Tricep Press:
70x9, 70x9, 70x8 (same weight next week)

High Cable Xovers:
110x10, 125x10, 140x9 (same weight next week)

Low Cable Xovers:
110x10, 95x10, 80x10 (+ weight next week)

One Arm Reverse Grip Tricep Cable Pushdowns:
60x9, 50x7, 50x6 (same weight next week)

http://bodyspace.bodybuilding.com/img/user_images/11007817/progresspic/398732orig.jpg

Freddie Beef
10-15-2007, 08:45 PM
Lookin good bro!!

chrischap01
10-15-2007, 09:00 PM
keep up the good work! nice job on the pics.

jaybo334
10-16-2007, 07:08 AM
Thanks guys!

jaybo334
10-22-2007, 07:21 AM
Well, last week was hell. We had our last week of pledging that ended on Friday Night. I think it's just as exhausting putting someone through it all as it is to actually go through it. I only made my Monday workout and skipped the rest... (3-4hrs. of sleep will do that to ya.) I caught up on my rest yesterday and made it to the gym for the first time in a week. I'm just so glad last week is over!!!

Also decided I'm going to start doing biceps twice a week for a month or so, since they kinda lag behind the rest of me.

Workout for 10-21:

Elliptical for 32min, set to intervals. Burned 585 calories and went 2.48miles. Made my first mile in 12:39

Barbell Curls:
65x5, 65x5, 65x5, 65x5, 65x5

Incline Dumbbell Curls:
25x5, 25x5, 25x4

Hammer Curls:
35x8, 30x8, 25x7

Reverse Grip Cable Curls:
30x8, 30x8, 30x10

Cable Curls:
40x6, 40x8, 40x8

Seated Preacher Curl Machine:
95x5, 95x5, 95x5

I couldn't believe how much getting out of my routine last week messed everything up. I guess we all are creatures of habit. Well back to business as usual again!

Freddie Beef
10-22-2007, 07:26 AM
Well, last week was hell. We had our last week of pledging that ended on Friday Night. I think it's just as exhausting putting someone through it all as it is to actually go through it. I only made my Monday workout and skipped the rest... (3-4hrs. of sleep will do that to ya.) I caught up on my rest yesterday and made it to the gym for the first time in a week. I'm just so glad last week is over!!!

Also decided I'm going to start doing biceps twice a week for a month or so, since they kinda lag behind the rest of me.

Workout for 10-21:

Elliptical for 32min, set to intervals. Burned 585 calories and went 2.48miles. Made my first mile in 12:39

Barbell Curls:
65x5, 65x5, 65x5, 65x5, 65x5

Incline Dumbbell Curls:
25x5, 25x5, 25x4

Hammer Curls:
35x8, 30x8, 25x7

Reverse Grip Cable Curls:
30x8, 30x8, 30x10

Cable Curls:
40x6, 40x8, 40x8

Seated Preacher Curl Machine:
95x5, 95x5, 95x5

I couldn't believe how much getting out of my routine last week messed everything up. I guess we all are creatures of habit. Well back to business as usual again!


It usually doesnt take much to make a healthy routine into a total meses, but what ccounts is how fast we get back on track. SOunds like you are already there..keep goin bro!!!! I start doin squats today bro...the numbers are goin to be a joke...lol

jaybo334
10-22-2007, 09:13 AM
I start doin squats today bro...the numbers are goin to be a joke...lol

Hey, you gotta start somewhere! And on the other side of it, if you start really low, the weights can only go up!

jaybo334
10-22-2007, 05:16 PM
Great workout today...

Bench Press:
135x5, 170x5, 170x5, 170x5, 170x5, 170x5

Flat Dumbbell Bench Press:
50x10, 50x10, 50x10

Close Grip Bench Press:
140x5, 140x5, 140x4

Assisted Dips:
140x8, 140x7

V-Bar Tricep Pushdowns:
110x10, 130x10, 150x10

Bent-Over Cable Tricep Extensions:
100x10, 120x6, 120x7

High Cable Crossovers:
100x10, 140x10, 140x7

Low Cable Crossovers:
110x10, 95x9, 95x9

bigdaddy ty
10-22-2007, 05:39 PM
Workout are lookin good Jay,kickin butt on those tri's and chest......

jaybo334
10-23-2007, 09:40 AM
Just got back from doing morning cardio on the elliptical.

32minutes set to intervals for 2.51 miles and 596.6 calories burned.

Did the first mile in 12:41.

chrischap01
10-23-2007, 08:01 PM
good work, jay! getting excited about that 300 barrier you are about to break through? I remember that was a huge motivator for me this past summer.

jaybo334
10-23-2007, 08:12 PM
good work, jay! getting excited about that 300 barrier you are about to break through? I remember that was a huge motivator for me this past summer.

Man, I can't wait to be under 300! It's so stinking close!

PM Cardio:
1.25miles in 16:30... Had a real bad side stitch for that last .2 miles, but I guess that means I'm pushing myself... Shins were also on fire right in the front where the foot connects to the leg in the middle of the L it forms. Good times though.

Freddie Beef
10-23-2007, 08:22 PM
Man, I can't wait to be under 300! It's so stinking close!

PM Cardio:
1.25miles in 16:30... Had a real bad side stitch for that last .2 miles, but I guess that means I'm pushing myself... Shins were also on fire right in the front where the foot connects to the leg in the middle of the L it forms. Good times though.

yes, I agree...pain=good times..hahaaahahahaaaaaaaaaa

jaybo334
10-24-2007, 04:24 PM
Had a pretty good workout today. Had a brain fart on the shoulder press and after I got done realized I was using 35's instead of 45's... No wonder 165 felt so light... Oh well... Also my grip has started to give out before my back/legs do on deadlifts... I need to do something to decrease the pain from calluses and increase grip strength... Any ideas?

Wed. Workout:

Deadlift:
135x5, 225x3, 315x3, 315x3, 315x3, 325x3, 330x2

Wide Grip Cable Rows:
150x10, 130x10, 130x10

Narrow Grip Cable Rows:
140x10, 140x10, 130x10

Seated Smith Machine Military Press:
115x5, 140x5, 145x5

Wide Grip Lat Pull Downs:
160x10, 160x10, 140x9

Dumbbell Side Lat Raises:
20x10, 20x10, 20x7

Dumbbell Front Lat Raises:
15x10, 20x10, 20x10

Barbell Curls:
70x5, 70x5, 70x4, 65x4, 65x3

Dumbbell Hammer Curls:
35x8, 30x10, 25x9

Seated Preacher Curl Machine:
100x4, 95x5, 95x4

Seated Concentrated Curls:
20x6, 20x6, 20x6

Barbell Shrugs:
250x25, 250x20, 250x14

Freddie Beef
10-24-2007, 08:34 PM
Try leather lifting straps. That is what I use.

jaybo334
10-26-2007, 09:56 PM
Legs day today. Got in the gym late, around 9pm but it was one of my better workouts.

Squats:
185x5, 225x5, 275x3, 315x5, 315x5, 325x5

Front Squats:
95x5, 115x5, 135x5

Seated Hamstring Curl Machine:
175x10, 185x10, 200x9 (failed on 10th)

Angled Leg Press:
360+sledx10, 450+sledx10, 475+sledx10

Seated Calf Raises:
120x20, 140x20, 160x20

Standing Barbell Calf Raises:
225x15, 275x15, 300x15

Freddie Beef
10-26-2007, 10:15 PM
Legs day today. Got in the gym late, around 9pm but it was one of my better workouts.

Squats:
185x5, 225x5, 275x3, 315x5, 315x5, 325x5

Front Squats:
95x5, 115x5, 135x5

Seated Hamstring Curl Machine:
175x10, 185x10, 200x9 (failed on 10th)

Angled Leg Press:
360+sledx10, 450+sledx10, 475+sledx10

Seated Calf Raises:
120x20, 140x20, 160x20

Standing Barbell Calf Raises:
225x15, 275x15, 300x15

Looks good!!

jaybo334
10-26-2007, 10:17 PM
Looks good!!

Thanks bro!

Hotmoltenlava
10-27-2007, 06:32 AM
Legs day today. Got in the gym late, around 9pm but it was one of my better workouts.

Squats:
185x5, 225x5, 275x3, 315x5, 315x5, 325x5

Front Squats:
95x5, 115x5, 135x5

Seated Hamstring Curl Machine:
175x10, 185x10, 200x9 (failed on 10th)

Angled Leg Press:
360+sledx10, 450+sledx10, 475+sledx10

Seated Calf Raises:
120x20, 140x20, 160x20

Standing Barbell Calf Raises:
225x15, 275x15, 300x15

Keep it up, bro.

jaybo334
10-28-2007, 12:40 PM
Workout for today:

32min on treadmill at 3.5-4.0mph for 1.85miles and 430 calories burned.

Barbell Curls:
45x5, 70x5, 70x5, 70x5, 70x5, 70x4

Seated Incline Dumbbell Curls:
25x5, 25x5, 25x5

Dumbbell Hammer Curls:
35x9, 30x9, 25x9

Reverse Grip Cable Curls:
35x10, 35x10, 35x10

Cable Curls:
40x10, 40x10, 40x10

Seated Preacher Curl Machine:
100x5, 100x5, 100x6

jaybo334
10-28-2007, 08:16 PM
Great news! Just got back from buying some winter clothing from wally world and am down to mostly xl shirts and 48x30 pants!!!

chrischap01
10-28-2007, 09:29 PM
XL, wow! good job man!

Freddie Beef
10-28-2007, 09:50 PM
Great news! Just got back from buying some winter clothing from wally world and am down to mostly xl shirts and 48x30 pants!!!

HELLS YEAH!!!!

jaybo334
10-28-2007, 10:15 PM
Man I'm not even gonna lie, I put that shirt on and about teared up. The last time I was able to wear an XL shirt I had to have been around 12 years old.

Freddie Beef
10-29-2007, 05:01 AM
Man I'm not even gonna lie, I put that shirt on and about teared up. The last time I was able to wear an XL shirt I had to have been around 12 years old.

I know I did. I will probably do it again too. It is a monumental thing!!

jaybo334
10-29-2007, 03:25 PM
Chest and Tri's today.

Barbell Bench:
135x5, 175x5, 175x5, 175x5, 175x5, 175x5

Flat Dumbbell Bench:
55x10, 55x10, 55x10

Close Grip Bench Press:
140x5, 145x5, 145x5

Assisted Dips:
140x8, 140x8

V-Bar Tricep Cable Pushdowns:
150x10, 150x9, 150x8

Cable Tricep Pullovers - Rope Attachment:
100x8, 100x9, 100x8

High Cable Crossover:
125x10, 125x10, 125x10

Low Cable Crossover:
80x10, 80x10, 80x9

One-Arm Tricep Pushdowns:
50x10, 50x8, 50x6

jaybo334
10-30-2007, 09:28 AM
Last Night:
25 minutes walking laps around campus.

This morning:
42min on Treadmill @ 3.3-4.0mph, 543 calories burned.

Bought some new running shoes last night and man do they make a world of difference! I settled on the New Balance 992's mainly since all the good reviews I've read from people that had high arches like I do. Will definitely be putting them to use over the next few months.

Will have weigh-in tomorrow and will post my measurements and weight with the workout from tomorrow. I think I'm going to start back on my modified v-diet as soon as everything from BB.com gets in. I'm going to finish out the Cutting Contest on the diet since I had great results with the diet this past summer.

Freddie Beef
10-30-2007, 10:18 AM
Good luck with the new diet. You have high arches.......I have no arches...lol You have done a helluva job in the contest too!!!

jaybo334
10-30-2007, 04:30 PM
Good luck with the new diet. You have high arches.......I have no arches...lol You have done a helluva job in the contest too!!!

Thanks Fred!

jaybo334
10-30-2007, 07:53 PM
PM Cardio:
20min. Elliptical for 291 calories
32min. Treamill for 404 calories

I'm about to pass out and go to bed now!

jaybo334
10-31-2007, 04:17 PM
Weight as of today: 309.4lbs
BF: 30.1%

Back and Biceps workout today.

Deadlift:
135x5, 225x3, 320x3, 320x3, 320x3, 330x3, 340x2

Wide Grip Cable Rows:
140x10, 140x10, 140x9

Narrow Grip Cable Rows:
130x10, 130x10, 130x10

Wide Grip Lat Pull Downs:
150x10, 150x10, 150x10

Seated Smith Machine Military Press:
135x5, 160x5, 165x3 (Used the right plates this time ;-p )

Dumbbell Side Lat Raises:
20x10, 20x10, 25x7

Dumbbell Front Lat Raises:
20x10, 20x10, 20x10

Barbell Curls:
70x5, 70x5, 70x5, 70x4, 70x3

Hammer Curls:
25x10, 25x8, 25x7

Seated Preacher Curl Machine:
100x5, 100x5, 100x5

Seated Concentrated Curls:
20x8, 20x8, 20x8

Barbell Shrugs:
250x20, 250x20, 250x16

jaybo334
11-02-2007, 12:29 PM
Had today off from Cozy Beds so I hit the gym around noon today for legs.

Squats:
185x5, 225x5, 275x3, 315x5, 325x5, 330x5

Front Squats:
115x5, 135x5, 135x5

Seated Hamstring Curl Machine:
180x10, 190x10, 200x10 (partial reps on the last 3)

Incline Leg Press:
360x10, 430x10, 450x7
(I've hit a plateau here, gonna reset next week and do 360 across the board and work my way back up)

Seated Calf Raises:
120x20, 160x20, 180x18

Standing Calf Raises:
225x15, 275x20, 300x20

Freddie Beef
11-02-2007, 02:12 PM
Had today off from Cozy Beds so I hit the gym around noon today for legs.

Squats:
185x5, 225x5, 275x3, 315x5, 325x5, 330x5

Front Squats:
115x5, 135x5, 135x5

Seated Hamstring Curl Machine:
180x10, 190x10, 200x10 (partial reps on the last 3)

Incline Leg Press:
360x10, 430x10, 450x7
(I've hit a plateau here, gonna reset next week and do 360 across the board and work my way back up)

Seated Calf Raises:
120x20, 160x20, 180x18

Standing Calf Raises:
225x15, 275x20, 300x20

nice

jaybo334
11-02-2007, 07:39 PM
Well, been doing some thinking and just ordered two books off of Amazon.com. I got "Get Firefighter Fit" and "The Firefighter's Workout Book." I graduate college in 3 1/2 semesters and am hoping to be in good enough shape to get into the Fire Academy here when I graduate. I've got a good friend of mine going through right now and he said be prepared for a lot of running up stair towers, pushups, and situps the first week.

I would have never dreamed that I actually ever had a shot at being able to be a fireman, but looking back at the progress that I have made in the past year and a half I know that if I can lose 160 something pounds, that I can do anything.

My biggest concern is going to be the physical part, of course. I still have a long ways to go, but I have come so far! I need to make my cardio a priority and really try and get to where I can jog a mile. That is my first goal... To jog a mile. You see, you have to set small goals that you can accomplish to get closer to the ultimate goal. That's the one thing that has kept me going is the small accomplishable goals. When I was 475, my first goal was 450, then 400, then 375, then 350, and now I am so close to hitting that next goal of 300 that I can just taste it!

I talked via email to one of the MFD Fire Academy Instructors this week and the entrance requirements are under 215lbs or if you are over 215 (Which I plan to be) to be under 20% BF. It's a lot to take in right now, and I appologize for what seems like rambling, but I just needed an outlet to clear my head. My great uncle is a retired Leutinant for the MFD and I am going to try and call him sometime this coming week and talk to him. I just still can't believe all that has taken place in the past year. I still cringe at the thought of walking into Walmart, American Eagle, etc. to buy clothes because my subconscious is always thinking "What are you doing, the clothes aren't going to be big enough." I still hesitate to sit in a booth at a restaurant even though I know that the booth is now big enough for me to fit in. I guess it all boils down to my life has changed, I have made it that way, now I must embrace the new me and take the 20years I was overweight as a learning experience of how mean people can be, how compassionate some are, and how you were always looked down upon. I am a stronger, better, more resolute person for going through it.

The reason I went off on this tangent is that I had off of work today and woke up at 10:00am. The old me would've stayed up to 5am playing video games and slept until 5 or 6 that night on an off day... The those thoughts have just been resonating in my head all day.

Whew, now I'm done! Sorry for the long post!

chrischap01
11-02-2007, 10:04 PM
isn't it weird how losing the extra weight can change your life in so many unexpected ways? look at you, and kansan - new goals, new daily routines, new career goals/plans. i know i am a different person already, happier, healthier, and much more alive!

Freddie Beef
11-03-2007, 07:12 AM
Then you get the people who didnt quite realize what opportunity they had handed to them at the time(me). ANd didnt try to change their life for the better. It sucks I gained it all back, but I will do it again and will definitly do sumthin with it. You guys(Jaybo n kansan) Do what you need to do, DONT F*CK IT UP!!!! Do sumthin and run with it. The only thing I tried to do was join the marines and was medically disqualifed during MEPS so, dont quit and keep on goin.