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View Full Version : Down to 200 lbs. by January 1, 2008!



Quadroplex
06-07-2007, 05:54 PM
Seems reasonable enough, I think it's about time I took control of my life.

Stats:

height - 5'7"
weight - 250 lbs.
body fat % - last time measured w/ a cheap caliper and got >30%, eek
waist - 42"

short term goal - lose 20 lbs this summer
long term goal - get to 200 lbs. by New Year's

I'm doing a typical cutting diet (chicken, brown rice, eggs, oats, veggies, etc.) but without the protein shakes or bars; I prefer substantial food. I may occasionally heat up a Kashi frozen meal. My workout will focus on strength training to build muscle but I will get cardio in as well. I am interning this summer at the NIH, and instead of taking the shuttle from the Metro stop to my building, and vice versa, I'll be walking. It's a good 15 minute walk each way, plus I figure I'll do some walking and try jogging in the gym during my workouts. Let me know if you guys have any suggestions. Here we go!

Quadroplex
06-07-2007, 06:12 PM
Just got back from my first workout, feeling really good. I focused on my triceps, deltoids and back today and I can still feel the burn! :)

Cardio: 2 x 15 min. walks (work), 15 min. brisk walk (3.6mph) on treadmill in gym

Strength Training:

Tricep Extension - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 10/10

Shoulder Press - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 9/10

Seated Row - Set 1: 10/10 80 lbs.
Set 2: 10/10
Set 3: 10/10

Reverse Flyes - Set 1: 10/10 60 lbs.
Set 2: 9/10
Set 3: 6/10

Tricep Pushdown - Set 1: 10/10 65 lbs.
Set 2: 10/10
Set 3: 10/10

Upright Barbell Row (modified) - Set 1: 10/10 45 lbs.
Set 2: 10/10
Set 3: 10/10

What I mean by modified is that I made it target my triceps by not bending my shoulders. I just lifted the barbell (empty unfortunately, lol) and rotated my elbows, so I look like I'm pulling it up along my abdomen. I don't know what the name of it is (I checked on the exercise database) but I know it has a real name.

Most of these exercises, sans the last one, were done using machines. I don't know if it matters or not, what do you guys think?

Quadroplex
06-08-2007, 05:47 PM
Today was kinda sloppy; I didn't get enough sleep last night but I still managed to make it to the gym. I ate like I would regularly while cutting but my performance while working my biceps, forearms, and chest was lacking.

Food today:

7:30am - Bowl of Special K cereal w/ soy milk, thick slice of grapefruit

11:00am - Kashi frozen meal (Chicken Pomodoro or something)

2:30pm - Kashi Go Lean bar, thick slice of grapefruit, some guacamole w/ whole grain crackers

6:00pm - some more whole grain crackers and half a turkey burger

9:30pm - expecting an Indian vegetable dish (one of the ones you pour in a bowl and microwave)

I think I need some help when it comes to food, however because my cooking ability this summer is limited to using a microwave I am at a slight disadvantage. There is a Whole Foods near me though that sells cooked chicken breast, eggs, etc. but as for the chicken I'm not sure how good that would taste reheated.

Workout:

Bicep Curl - Set 1: 10/10 50 lbs.
Set 2: 8/10
Set 3: 5/10

Preacher Curls - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 8/10

Bench Press - Set 1: 10/10 65 lbs. (yeah I suck)
Set 2: 8/10
Set 3: 4/10

Butterflys - Set 1: 10/10 80 lbs.
Set 2: 10/10
Set 3: 8/10

Incline DB Bench Press - Set 1: 8/10 20 lbs. each dumbell
Set 2: 6/10
Set 3: 5/10

Cable Hammer Curls - Set 1: 10/10 50 lbs.
Set 2: 7/10
Set 3: 5/10

Cardio - walk to/from work (10-15 min. walk each way) plus 15 min. brisk walk (speed 3.8mph) on the treadmill

Could my inability to complete some of these exercises be due to killing my triceps yesterday? I went to the gym today and my triceps weren't tense or anything from workout out the day before, but I was thinking maybe they were weaker than usual because I worked on them just the day before. Should I change which days I do which exercises or which muscle groups to do on a given day?

cawiau
06-08-2007, 09:58 PM
I am sure you can reach your goals!!!
Keep up to it and the motivation going and it is a done deal.
Good luck.

Quadroplex
06-09-2007, 08:43 AM
Thanks for the support man, I really appreciate it :)

Quadroplex
06-09-2007, 09:50 AM
Came back from my workout just now, and boy my legs are killing!

Cardio: 15 min. brisk walk (3.8mph) on treadmill

Smith Machine Squat - Set 1: 10/10 95 lbs.
Set 2: 10/10 135 lbs.
Set 3: 10/10 145 lbs.

Leg Extensions - Set 1: 10/10 130 lbs.
Set 2: 10/10
Set 3: 10/10

Leg Press - Set 1: 10/10 200 lbs.
Set 2: 10/10
Set 3: 10/10

Dumbbell Lunge - Set 1: 10/10 25 lbs./dumbbell
Set 2: 8/10
Set 3: 6/10

Seated Leg Curl - Set 1: 10/10 115 lbs.
Set 2: 10/10
Set 3: 10/10

Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
Set 2: 10/10
Set 3: 10/10

I was able to pretty much do everything until the dumbbell lunges, which were my last exercise. By then my legs felt like butter, however right now they don't seem to be nearly as tense as my upper body muscles were when I worked on them yesterday and the day before. Anyone have this same reaction?

cawiau
06-09-2007, 10:06 AM
Nice legs workout.
You are going to feel it tomorow.

Quadroplex
06-09-2007, 10:34 AM
I hope you're right lol, I don't feel too much right now except a little weakness.

Since I completed most of these sets on the weights posted (although with a bit of burn towards the end of the last couple sets) should I up my weight on those?

Quadroplex
06-10-2007, 08:38 AM
So I decided to go do my workout this morning having only eaten a Kashi Go Lean bar, and boy that was a mistake LOL. I managed to get through the workout but I felt more exhausted after each exercise than I did a few days ago.

Cardio - none (will be walking around Dupont Circle in DC all this afternoon)

Workout:

Shoulder Press - Set 1: 10/10 70 lbs.
Set 2: 6/10
Set 3: 4/10

Seated Row - Set 1: 10/10 100 lbs.
Set 2: 10/10
Set 3: 10/10

Tricep Pushdown - Set 1: 10/10 60 lbs.
Set 2: 10/10
Set 3: 7/10 70 lbs.

Reverse Flyes - Set 1: 10/10 60 lbs.
Set 2: 10/10
Set 3: 6/10

Tricep Extension - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 6/10

Ab Machine (has resistance) - Set 1: 20/20 100 lbs.
Set 2: 20/20
Set 3: 20/20

Lower Back Machine (where you bend back against resistance) - Set 1: 20/20 130 lbs.
Set 2: 20/20
Set 3: 20/20

Are my workouts too short? I tend to be done with all the strength training in about 40 minutes. At least next time I know to not workout on a nearly empty stomach :P

Quadroplex
06-10-2007, 08:44 AM
On a side note, while today's workout was to focus on triceps, abs and my back, why do my pectoral muscles feel sore? LOL

Bruzer
06-11-2007, 03:13 PM
Hey just wanted to say good luck I have same goal to lose 50 pounds by january 1 08 I hope to be down to 190. So anyways good luck and hope you reach your goal.

Quadroplex
06-11-2007, 03:44 PM
Hey just wanted to say good luck I have same goal to lose 50 pounds by january 1 08 I hope to be down to 190. So anyways good luck and hope you reach your goal.

Thanks for the support man, and good luck to you too! I'm hoping to get to well under 200 lbs., but this is a start ;)

djm5255
06-11-2007, 04:05 PM
I'll be keeping an eye on your journal as both you and I are about the same height/weight. Best of luck to you.

Quadroplex
06-11-2007, 05:35 PM
I'll be keeping an eye on your journal as both you and I are about the same height/weight. Best of luck to you.

Thanks bro :)

Anyway, my workout for today:

Cardio - 30 min to/from work brisk walk (3.7-3.8mph)

Lifting -

Dumbbell Bench Press - Set 1: 10/10 25 lbs./dumbbell
Set 2: 10/10
Set 3: 10/10

Butterflys - Set 1: 10/10 85 lbs.
Set 2: 10/10
Set 3: 8/10

Ab Machine - Set 1: 20/20 100 lbs.
Set 2: 20/20
Set 3: 20/20

Lower Back Machine - Set 1: 20/20 130 lbs.
Set 2: 20/20
Set 3: 15/20

Cable Hammer Curls - Set 1: 10/10 50 lbs.
Set 2: 10/10
Set 3: 6/10

Bicep Curls - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 8/10

Preacher Curls - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 7/10

I feel so wiped right now. On top of that, I think I may have pulled my lower back muscle from the lower back machine. I'm not sure. Any of you guys ever get that feeling like your lower back is very loose and extra "bendy"?

My diet today:

Meal 1 - Bowl of Special K w/ soy milk, 2 grapefruit slices

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi frozen meal - Chicken Florentine (22g of protein!)

Meal 4 - Summer Tuna Salad (w/ raisins, chopped almonds, yummy) from Whole Foods

Meal 5 - PWO shake w/ 2 scoops WPI, 8 oz soy milk, oats

Meal 6 - ?? something chickeny or beefy I'm thinking


I need to find a way to boost my energy. I don't want to use supplements or energy drinks though; I've used diet coke as a caffeine boost before but I've been 4 days clean of that and want to stay off soda. I think I may be tired also because, well, it's Monday, and I work in a research lab and I'm on my feet 8 hours/day. When I get back I'm usually wiped and it takes me like an hour before I head over to the gym. Any ideas on how I can keep my energy up throughout the day? Maybe I'm not eating the right stuff at the right hours?

djm5255
06-11-2007, 08:08 PM
Thanks bro :)

Anyway, my workout for today:

Cardio - 30 min to/from work brisk walk (3.7-3.8mph)

Lifting -

Dumbbell Bench Press - Set 1: 10/10 25 lbs./dumbbell
Set 2: 10/10
Set 3: 10/10

Butterflys - Set 1: 10/10 85 lbs.
Set 2: 10/10
Set 3: 8/10

Ab Machine - Set 1: 20/20 100 lbs.
Set 2: 20/20
Set 3: 20/20

Lower Back Machine - Set 1: 20/20 130 lbs.
Set 2: 20/20
Set 3: 15/20

Cable Hammer Curls - Set 1: 10/10 50 lbs.
Set 2: 10/10
Set 3: 6/10

Bicep Curls - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 8/10

Preacher Curls - Set 1: 10/10 55 lbs.
Set 2: 10/10
Set 3: 7/10

I feel so wiped right now. On top of that, I think I may have pulled my lower back muscle from the lower back machine. I'm not sure. Any of you guys ever get that feeling like your lower back is very loose and extra "bendy"?

My diet today:

Meal 1 - Bowl of Special K w/ soy milk, 2 grapefruit slices

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi frozen meal - Chicken Florentine (22g of protein!)

Meal 4 - Summer Tuna Salad (w/ raisins, chopped almonds, yummy) from Whole Foods

Meal 5 - PWO shake w/ 2 scoops WPI, 8 oz soy milk, oats

Meal 6 - ?? something chickeny or beefy I'm thinking


I need to find a way to boost my energy. I don't want to use supplements or energy drinks though; I've used diet coke as a caffeine boost before but I've been 4 days clean of that and want to stay off soda. I think I may be tired also because, well, it's Monday, and I work in a research lab and I'm on my feet 8 hours/day. When I get back I'm usually wiped and it takes me like an hour before I head over to the gym. Any ideas on how I can keep my energy up throughout the day? Maybe I'm not eating the right stuff at the right hours?

Try yerba mate. It has given me a nice amount of energy throughout the day. There is a huge thread on it in the fat burning forum.

Quadroplex
06-12-2007, 04:55 PM
Exhausted, yet again :P

Cardio: 30 min. to/from work brisk pace, 15 min. brisk walk (3.8mph) on treadmill

Lifting:

Leg Extensions - Set 1: 10/10 130 lbs.
Set 2: 10/10
Set 3: 10/10

Smith Machine Squat - Set 1: 10/10 145 lbs.
Set 2: 10/10
Set 3: 10/10

Leg Press - Set 1: 10/10 200 lbs.
Set 2: 10/10
Set 3: 10/10

Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
Set 2: 10/10
Set 3: 10/10

Seated Leg Curl - Set 1: 10/10 115 lbs.
Set 2: 10/10
Set 3: 10/10

Hip Abductor - Set 1: 10/10 100 lbs.
Set 2: 10/10
Set 3: 10/10

Hip Adductor - Set 1: 10/10 100 lbs.
Set 2: 10/10
Set 3: 10/10

I guess I had a little more energy in me today than usual, but even so after the workout I can't move :P My lower back is still a bit sore depending on which direction I bend, but it's getting better.

Food:

Meal 1 - Special K w/ soy milk, 1 banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi frozen meal - Chicken Florentine

Meal 4 - Tuna Salad, two grapefruit slices

Meal 5 - PWO Shake w/ soy milk, PWI and 1/2 cup oats

Meal 6 - ???

Quadroplex
06-13-2007, 04:34 PM
Today was back to the triceps/back thing, and I tried a couple new exercises. However, I became wiped out much quicker than expected :P

Cardio - 30 min. brisk walk to/from work, 15 min. brisk walk (3.8mph) on treadmill

Workout -

Dumbbell Shoulder Press - Set 1: 10/10 20 lbs.
Set 2: 8/10
Set 3: 6/10

Shoulder Press - Set 1: 10/10 70 lbs.
Set 2: 8/10
Set 3: 8/10

Seated Row - Set 1: 10/10 100 lbs.
Set 2: 10/10
Set 3: 10/10 110 lbs.

Tricep Pushdown - Set 1: 10/10 60 lbs.
Set 2: 10/10
Set 3: 10/10

Tricep Extension - Set 1: 8/10 70 lbs.
Set 2: 10/10
Set 3: 7/10

Ab Machine - Set 1: 20/20 100 lbs.
Set 2: 20/20
Set 3: 20/20

Straight Arm Pulldown - Set 1: 10/10 60 lbs.
Set 2: 10/10 70 lbs.
Set 3: 10/10


Food:

Meal 1 - Special K w/ skim milk, banana, three egg whites, two yolks

Meal 2 - Kashi Go Lean bar

Meal 3 - Curried Chicken Salad (omg so gooooooood!)

Meal 4 - Can of tuna, whole grain crackers

Meal 5 - PWO shake w/ soy milk, PWI and oats

Meal 6 - ???


My dumbbell shoulder press exercise seems to do a killing to my back, even though it's geared for the shoulders. I sit straight while I'm doing it, any clues as to how I can improve my form?

Quadroplex
06-14-2007, 05:15 PM
Today I made into a rest day. My body's taken a beating over the last week so I decided to enjoy myself by going out with some of the other interns for dinner tonight. Good thing we did sushi because I was able to moderate and keep within a cutting diet.

Cardio - 30-40 min. walk around campus and to/from work

Workout:

Meal 1 - Special K w/ soy milk, two hardboiled eggs, grapefruit slice

Meal 2 - Kashi Go Lean bar

Meal 3 - Tuna Salad

Meal 4 - Alaskan roll & salmon sashimi (w/o the rice)

Meal 5 - Protein shake w/ PWI, soy milk and oats


Am I eating too much fish?

cawiau
06-14-2007, 06:27 PM
Fish has protein and protein is good for you
Do you know the total amount of protein you took in today?

Quadroplex
06-15-2007, 04:41 AM
Fish has protein and protein is good for you
Do you know the total amount of protein you took in today?

Not a clue lol, I'll have to calculate it later.

Quadroplex
06-15-2007, 03:48 PM
Got back on track today with the chest and biceps, with some abs in between.

Cardio - 30 min. brisk walk to/from work

Workout:

DB Bench Press - Set 1: 10/10 25 lb. dumbells
Set 2: 7/10
Set 3: 8/10

Butterflys - Set 1: 10/10 85 lbs.
Set 2: 10/10
Set 3: 10/10

Ab Machine - Set 1: 20/20 110 lbs.
Set 2: 20/20
Set 3: 20/20

Bicep Curls - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 7/10

Reverse Grip Barbell Raise - Set 1: 10/10 45 lbs.
Set 2: 10/10
Set 3: 10/10

Bench Press - Set 1: 10/10 65 lbs.
Set 2: 7/10 75 lbs.
Set 3: 7/10


I don't know, I get the feeling my workouts are too short, especially since I usually do six exercises and 15 min. of cardio and finish in a little under an hour. Other people I see at the gym say they're around for 1.5 hours, even 2 hours!

Overall I felt the workout today for sure (the burn), but it was a good feeling :P I looked in the mirror while doing bicep curls and I was able to see my muscle :P

Food:

Meal 1 - Special K w/ soy milk, two eggs, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi Go Lean frozen meal

Meal 4 - PWO shake w/ soy milk, PWI and oats

Meal 5 - ??

Quadroplex
06-16-2007, 10:59 AM
Let's just say today was OMFG good workout. I think the secret is I decided to start doing another set after each exercise. I've realized it's less important to aim for 10/10 reps in 3 sets than do actually work the muscle hard and go as far as I can.

Cardio - 15 min. brisk walk on treadmill (3.8mph), will do some more walking later

Workout:

Leg Extensions - Set 1: 10/10 130 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 9/10

Smith Machine Squat - Set 1: 10/10 145 lbs.
Set 2: 8/10
Set 3: 8/10
Set 4: 7/10

Ab Machine - Set 1: 20/20 110 lbs.
Set 2: 20/20
Set 3: 20/20
Set 4: 16/20

Seated Calf Raise - Set 1: 10/10 90 lbs. + rack
Set 2: 10/10 100 lbs.
Set 3: 10/10
Set 4: 10/10

Seated Leg Curl - Set 1: 10/10 130 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 7/10

Hip Adductor - Set 1: 10/10 110 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 10/10


leg press machine I usually do was broken today for some reason (it actually had an "out of order" sign on it lol)

Food -

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Turkey sandwich on whole wheat bread w/ lettuce, 1 slice swiss cheese and 1 serving of low cal no sugar added hickory BBQ sauce (15 cal. 1g carb. per serving)

Meal 3 - PWO shake w/ soy milk, PWI and oats

Meal 4 - ??

Meal 5 - ??


Tomorrow is weigh in day, let's hope I see some results on the scale. I haven't seen much budge with how my clothes feel except my jeans feel a very teeny weeny bit baggier around the legs (not the waist unfortunately :()

skuZZitude
06-16-2007, 12:38 PM
keep the good work up bro

Quadroplex
06-17-2007, 08:43 AM
Lost 3.5 lbs. in the last week, woot!

Cardio - none today (my blister on my toe popped and it's killing me)

Workout:

Dumbbell Shoulder Press - Set 1: 10/10 20 lbs. each
Set 2: 7/10
Set 3: 7/10
Set 4: 5/10

Shoulder Press Machine - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 6/10
Set 4: 4/10

Seated Row - Set 1: 10/10 110 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 8/10

Tricep Pushdown - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 10/10

Tricep Extension - Set 1: 10/10 70 lbs.
Set 2: 10/10
Set 3: 10/10 80 lbs.
Set 4: 10/10

Ab Machine - Set 1: 20/20 110 lbs.
Set 2: 20/20
Set 3: 20/20
Set 4: 20/20

Straight Arm Pulldown - Set 1: 10/10 80 lbs.
Set 2: 10/10
Set 3: 10/10
Set 4: 10/10


I know the straight arm pulldown exercise is supposed to work some upper back muscle groups, but I just didn't feel it today. I think overall I was just exhausted coming into the workout and didn't really have a substantial meal before working out (just cereal, milk and a banana).

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - PWO shake w/ soy milk, PWI and oats

Meal 4 - ??

Meal 5 - ???

cawiau
06-17-2007, 09:06 AM
Lost 3.5 lbs. in the last week, woot

That a boy!!!
Congratulations!

Quadroplex
06-17-2007, 09:11 AM
That a boy!!!
Congratulations!

Thanks dude, how's your cutting and lifting going?

cawiau
06-17-2007, 09:21 AM
Thanks dude, how's your cutting and lifting going?

Everything is going very ssssssssslllllllllllllllllloooooooooowwwww.
Just have to be patient!

Quadroplex
06-18-2007, 05:00 PM
Oh my god today was an awesome workout with my new plan. I need to find a new forearm workout though since there's not much room in the gym here for the wrist curls over a bench. I'm posting the exercises in the lbs/reps format that I did in each set.

Cardio - 30 min. walk to/from work brisk pace (no cardio machines available when I went to the gym, haha)

Workout:

Standing Bicep Cable Curls - 60/10, 60/8, 60/7, 60/6
Drag Curls - 45/10, 45/10, 45/10, 45/10
Machine Preacher Curls - 55/10, 55/10, 70/5, 70/6
Dumbbell Incline Shoulder Raise - 20/10, 20/20, 25/10, 25/7
Straight Arm Pulldown - 80/10, 80/10, 80/10, 80/10
One Arm Dumbbell Rows - 30/10, 30/10, 30/10, 30/10
Seated Row - 100/10, 100/10, 110/10, 110/6
Back Machine - 120/10, 120/10, 130/10, 130/10

Definitely exhausted after all that but damn what a burn!

Food:

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi frozen meal

Meal 4 - 1/2 Turkey burger, whole wheat crackers

Meal 5 - PWO shake w/ soy milk, PWI and oats

Meal 6 - Chicken salad, piece of whole wheat toast

Quadroplex
06-19-2007, 05:12 PM
God damn awesome workout today! I watched the Layne Norton videos before going and it taught me a thing or two about my legs workout. I was grunting, pushing my limits, you name it today. My legs were spasming like crazy when I finished, but it felt good.

Cardio - 30 min. brisk walk to/from work

Workout:

Barbell Squats - 135/10, 135/10, 135/10, 135/10
Leg Extensions - 130/10, 130/10, 145/10, 145/9
Lying Machine Squats - 205/10, 205/10, 220/10, 220/10
Seated Leg Curls - 115/10, 115/10, 115/10, 115/10
Seated Calf Raises - 110/10, 110/10, 110/10, 110/10
Hip Adductor - 110/10, 110/10, 110/10, 110/10
Hip Abductor - 120/10, 120/10, 130/10, 130/10

Food:

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Curried Chicken Salad, two slices whole wheat bread

Meal 4 - 1/2 turkey burger, whole wheat crackers

Meal 5 - PWO shake w/ soy milk, PWI and oats

Meal 6 - ?? probably some sort of chicken


I was grunting like crazy during my workouts (I think I'm following Layne's technique, LOL) and was much more energetic while lifting. Tomorrow's workout will be neck, deltoids, chest, triceps and abs, and I'll be showing my roommate how to lift properly as well. He's a skinny kid who only does cardio, so I'll show him down the right path :P

Quadroplex
06-20-2007, 04:33 PM
Today was...strange :P I got through most of my workout, but then came to a sad realization I absolutely suck at bench pressing. Maybe it's my form or maybe it's because I'm weak in those areas, but I wasn't feeling it too much in my chest (much more in my triceps and shoulders).

Cardio - 30 min. brisk walk to/from work

Workout:

Lying Face Down Plate Neck Resistance - 10/10, 10/10, 10/10, 10/10
Barbell Shrug - 65/10, 65/10, 65/10, 65/10
Dumbbell Shoulder Press - 20/10, 25/10, 25/10, 25/7
Dumbbell Bench Press - 25/10, 25/8, 25/7, 25/5
Barbell Bench Press - 45/10, 45/10, 55/7, 55/5
Butterflys - 85/10, 85/10, 85/10, 85/10
Tricep Extensions - 70/10, 80/10, 80/10, 80/10
Tricep Pushdown - 70/10, 80/10, 80/10, 80/10
Ab Crunch Machine - 110/20, 110/20, 110/20, 110/20


I don't know what the deal is with the bench press. After like 5 or so reps I get so exhausted that I can't push any further. Anyone have tips for improving form?

Food:

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi frozen meal

Meal 4 - Chicken salad, slice of whole wheat bread

Meal 5 - PWO shake w/ soy milk, PWI and oats

Meal 6 - ??

cawiau
06-20-2007, 08:38 PM
That is alot of work.
How much time it took you, I mean to lift?

Quadroplex
06-21-2007, 04:35 AM
It took me like a little under an hour (50-55 min). I just basically went from one exercise to another and avoided taking breaks longer than 1 minute.

vicjg
06-21-2007, 04:53 AM
Just visiting. I have roughly the same build as you and wanted to check your progress. Good luck.

Quadroplex
06-21-2007, 03:18 PM
Just visiting. I have roughly the same build as you and wanted to check your progress. Good luck.

Thanks man, I appreciate it. By the way, what part of NJ are you from? I live in Union County.

heathershubby
06-21-2007, 03:31 PM
Nice job you keep at the gym like that and 200 will not be a prob;)

Quadroplex
06-21-2007, 04:55 PM
Thanks for the support heathershubby. Have you gotten started with a cutting routine yet?


Anyway, my day today was so frustrating. I felt like I was coming down with a cold or something as I was sneezing all day and my nose was somewhat runny. Strangely enough, when I went to the gym I didn't have any of these problems. I was able to do a bulk of my workout without passing out, but I think having taken Sudafed like 1/2 hour before going was not the best idea in the world.

Cardio - 30 min. brisk walk to/from work, 10 min. brisk pace (3.8mph) on treadmill

Workout:

Standing Bicep Cable Curls - 60/10, 60/10, 70/10, 70/9
Drag Curls - 45/10, 55/10, 55/7, 55/9
Machine Preacher Curls - 55/10, 55/10, 70/6, 70/4
Dumbbell Incline Shoulder Raise - 20/10, 20/10, 25/10, 25/8
Straight Arm Pulldown - 80/10, 90/10, 90/10, 90/10
One Arm Dumbbell Rows - 30/10, 30/10, 35/10, 35/10
Seated Row - 100/10, 100/10
Back Machine - 120/10, 120/10, 130/10, 130/10

The reason for the two sets on the seated row was that I came to the realization during the workout that I wasn't working my back. The seated row machine they have here is really meant for people with arms longer than mine. Anyone know if cable rows are any more effective? Would doing just the back machine and one arm dumbbell rows be enough?

Food:

Meal 1 - Special K w/ soy milk, banana

Meal 2 - Kashi Go Lean bar

Meal 3 - Turkey sandwich on whole wheat w/ lettuce, tomato and mustard

Meal 4 - Curried chicken salad, piece of whole wheat bread

Meal 5 - PWO shake w/ soy milk, PWI and oats

Meal 6 - ?? but probably the ostrich filet I bought plus a carb

cawiau
06-21-2007, 08:37 PM
Thanks man, I appreciate it. By the way, what part of NJ are you from? I live in Union County.

I live in Essex County....West Orange.

cawiau
06-21-2007, 08:40 PM
It took me like a little under an hour (50-55 min). I just basically went from one exercise to another and avoided taking breaks longer than 1 minute.

Good, keep up the good work!!!
:D

Quadroplex
06-22-2007, 12:46 PM
Ah cool my aunt & uncle live in West Orange.

I think today I may take a break from the gym. I'm feeling like utter crap from this cold :(

cawiau
06-22-2007, 01:05 PM
I'm feeling like utter crap from this cold :(

Stay away from me...
It's seems that everyone around me is getting sick :(

jklv
06-22-2007, 03:31 PM
Keep it up dude!
You will be less than 200lb by 2008 like that ;)

jklv
06-22-2007, 03:38 PM
Well actually you shouldn't care much about weight. Care about your BF% and the way you look ;)

jklv
06-22-2007, 03:59 PM
http://forum.bodybuilding.com/attachment.php?attachmentid=718431&stc=1&d=1182553052
BF% calculator.txt

Here is a BF% calculator ;) it might help.
just rename the extension .txt to .xls
Just enter your weight and waist size

Quadroplex
06-22-2007, 04:00 PM
Well actually you shouldn't care much about weight. Care about your BF% and the way you look ;)

That's true too, however I imagine most if not all the weight I've lost so far is fat. Considering I am >30% body fat, getting to 200 lbs. would get rid of a LOT of that body fat. I had a trainer tell me that I'll never get below 180 lbs. because of my build, which may be true, but I certainly don't want to be above 200 lbs. anymore unless it's all lean muscle :P

Quadroplex
06-22-2007, 04:17 PM
Whoa whoa wait a sec. I used the calculator, typed in my waist size and current weight (246 lbs.), is there anything else I need to put in (those waist factors, etc?). According to this thing I am 24% body fat, which I find pretty hard to believe.

Quadroplex
06-22-2007, 04:19 PM
Ok yeah this definitely doesn't make sense. I typed in my original starting weight before I began cutting and it shows a lower body fat %.

jklv
06-22-2007, 06:09 PM
sorry
I think i did some mistakes while making the calculator :S

jklv
06-22-2007, 06:11 PM
That's true too, however I imagine most if not all the weight I've lost so far is fat. Considering I am >30% body fat, getting to 200 lbs. would get rid of a LOT of that body fat. I had a trainer tell me that I'll never get below 180 lbs. because of my build, which may be true, but I certainly don't want to be above 200 lbs. anymore unless it's all lean muscle :P
Exactly =D

jklv
06-22-2007, 06:15 PM
Damm you are getting awesome results about 3lb per week!
And im sure you will gain muscle faster because of your build =D
At least faster than skinny guys.

chrischap01
06-22-2007, 06:40 PM
The reason for the two sets on the seated row was that I came to the realization during the workout that I wasn't working my back. The seated row machine they have here is really meant for people with arms longer than mine. Anyone know if cable rows are any more effective? Would doing just the back machine and one arm dumbbell rows be enough?

My preferred alternatives to seated row are bent over rows and t bar rows.

heathershubby
06-22-2007, 06:48 PM
Keep up the great work and F that P.T. he can't tell what weight you can or cannot get to at this point no one can. Keep at it bro great work

cawiau
06-22-2007, 07:09 PM
Only about 46 lbs to go till your goal.
Keep up the good work

Quadroplex
06-22-2007, 08:05 PM
Thanks guys :)

I kind of had a cheat meal today, but it wasn't cheat food. I went to dinner at this Italian joint where I had a small salad and beef capriccio (basically, raw beef w/ sprinkled parmesan & a small amount of capriccio sauce). It was a bigger portion meal than what I've been on lately but it was as healthy as I could go, especially since there were pasta and pizza options (no whole wheat dough :()

Tomorrow I'm not going to be able to go to the gym due to work, but I hope Sunday I will see some results on the scale :). I'll be doing a gruesome leg workout after I weigh myself and I'm teaching my roommate a few things about lifting next Monday when I do triceps, chest, abs, neck :D

Quadroplex
06-23-2007, 01:57 PM
So I decided to tell my bronchitis to go f*** itself and went to the gym today. I was supposed to go to work all day but I left early, went to a walk-in clinic for some antibiotics, and hit the gym. Seriously, after not going for a day, I really miss the workout, and I don't see how I could've skipped a couple days without it.

Cardio - 30 min. walk to/from work, walk through town to the clinic

Workout:

Barbell Squats - 135/10, 135/10, 135/10, 135/10
Leg Extensions - 130/10, 130/10, 145/10, 145/8
Lying Machine Squats - 205/10, 220/10, 220/10, 220/10
Seated Leg Curls - 115/10, 115/10, 130/10, 130/7
Seated Calf Raises - 110/10, 110/10, 110/10, 110/10
Hip Adductor - 110/10, 110/10, 110/10, 110/10
Hip Abductor - 120/10, 120/10, 120/10, 120/10


I'm very surprised at the way my body reacts physiologically to lifting. I was sitting around for about an hour after I got home from the doctor and was coughing every 1/2 minute. However when I went to the gym I only coughed maybe 3 or 4 times during the entire workout. I know it goes against everyone saying you should take it easy and rest when you're sick, but honestly the best remedy for me has been lifting :P

Tomorrow I weight myself and take more progress pics, so be sure to check my log then :P

jklv
06-23-2007, 08:02 PM
So I decided to tell my bronchitis to go f*** itself and went to the gym today. I was supposed to go to work all day but I left early, went to a walk-in clinic for some antibiotics, and hit the gym. Seriously, after not going for a day, I really miss the workout, and I don't see how I could've skipped a couple days without it.

Cardio - 30 min. walk to/from work, walk through town to the clinic

Workout:

Barbell Squats - 135/10, 135/10, 135/10, 135/10
Leg Extensions - 130/10, 130/10, 145/10, 145/8
Lying Machine Squats - 205/10, 220/10, 220/10, 220/10
Seated Leg Curls - 115/10, 115/10, 130/10, 130/7
Seated Calf Raises - 110/10, 110/10, 110/10, 110/10
Hip Adductor - 110/10, 110/10, 110/10, 110/10
Hip Abductor - 120/10, 120/10, 120/10, 120/10


I'm very surprised at the way my body reacts physiologically to lifting. I was sitting around for about an hour after I got home from the doctor and was coughing every 1/2 minute. However when I went to the gym I only coughed maybe 3 or 4 times during the entire workout. I know it goes against everyone saying you should take it easy and rest when you're sick, but honestly the best remedy for me has been lifting :P

Tomorrow I weight myself and take more progress pics, so be sure to check my log then :P

Thats the marvels of exercise ;)
same happened to me. As soon as i hit the gym the sickness just goes away x3

Quadroplex
06-24-2007, 11:15 AM
I'm down 2 lbs. again (I think I may have lost more but it doesn't show because I had some lemongrass soup last night to curb my cough, aka high as hell sodium).

Cardio - 15 min. brisk walk (3.9mph) on treadmill

Workout:

Lying Face Down Plate Neck Resistance - 10/10, 10/10, 10/10, 10/10
Barbell Shrugs - 65/10, 65/10, 65/10, 65/10
Dumbbell Shoulder Press - 20/10, 25/10, 25/10, 25/10
Dumbbell Bench Press - 55/10, 65/10, 65/10, 65/10
Butterflys - 85/10, 85/10, 100/10, 100/10
Tricep Extensions - 70/10, 80/10, 80/10, 80/10
Tricep Pushdowns - 70/10, 80/10, 80/10, 80/10
Ab Crunch Machine - 110/20, 110/20, 120/20, 120/16

Food:

Meal 1 - Kashi Go Lean Crunch cereal w/ soy milk, banana

Meal 2 - PWO shake w/ soy milk, PWI and oats

Meal 3 - Kashi Go Lean bar

Meal 4 - ??

Meal 5 - ??

jklv
06-24-2007, 12:53 PM
I'm down 2 lbs. again (I think I may have lost more but it doesn't show because I had some lemongrass soup last night to curb my cough, aka high as hell sodium).

Cardio - 15 min. brisk walk (3.9mph) on treadmill

Workout:

Lying Face Down Plate Neck Resistance - 10/10, 10/10, 10/10, 10/10
Barbell Shrugs - 65/10, 65/10, 65/10, 65/10
Dumbbell Shoulder Press - 20/10, 25/10, 25/10, 25/10
Dumbbell Bench Press - 55/10, 65/10, 65/10, 65/10
Butterflys - 85/10, 85/10, 100/10, 100/10
Tricep Extensions - 70/10, 80/10, 80/10, 80/10
Tricep Pushdowns - 70/10, 80/10, 80/10, 80/10
Ab Crunch Machine - 110/20, 110/20, 120/20, 120/16

Food:

Meal 1 - Kashi Go Lean Crunch cereal w/ soy milk, banana

Meal 2 - PWO shake w/ soy milk, PWI and oats

Meal 3 - Kashi Go Lean bar

Meal 4 - ??

Meal 5 - ??
2lb! ;) thats pretty good succes my friend! keep it up! you will be reaching your goals faster than expected.
Good luck

Quadroplex
06-24-2007, 02:35 PM
2lb! ;) thats pretty good succes my friend! keep it up! you will be reaching your goals faster than expected.
Good luck

Thanks man :)

I just noticed you're from Israel. Where do you live? Or, should I say, ayfo ata gar? (I took Hebrew for three semesters) :D

jklv
06-24-2007, 10:51 PM
Thanks man :)

I just noticed you're from Israel. Where do you live? Or, should I say, ayfo ata gar? (I took Hebrew for three semesters) :D
x3
Zion!!! x3 Jerusalem ;)
J/k
Im not from Isarael x3 idkw did i put that haha

cawiau
06-24-2007, 10:57 PM
Congratulations on the weight loss.
Keep up the good work.

Quadroplex
06-25-2007, 09:27 AM
Still a little sick (coughing is minor now) but here's what I did today.

Cardio - 15 min. brisk walk on treadmill

Workout:

Standing Bicep Cable Curls - 60/10, 60/10, 70/10, 70/10
Drag Curls - 45/10, 45/10, 65/10, 65/6 (couldn't do 55 lbs. b/c no 5 lb. weights were around)
Machine Preacher Curls - 55/10, 55/10, 70/5, 70/5
Dumbbell Incline Shoulder Raise - 25/10, 25/10, 25/10, 25/7
Straight Arm Pulldown - 80/10, 80/10, 80/10, 90/10
One Arm Dumbbell Rows - 35/10, 35/10, 35/10, 35/10
Bent Over Barbell Rows - 95/10, 95/10, 95/8, 95/7
Back Machine - 120/10, 120/10, 130/10, 130/10

Couple of complications I noticed. One is that I've been doing the machine preacher curls at the same weights for the last three weeks or so, when I thought I should be able to finally step up to 70 lbs. However I get so tired out after doing about 4 or 5 reps that I can't follow through. Second, I know the bent over barbell rows is a compound exercise (works the back and biceps) but I felt it a LOT more in my biceps than in my back. Is there anyone who does this exercise and knows what my problem may be? Any tips on form?

Food:

Meal 1 - Kashi Go Lean Crunch cereal w/ soy milk, banana

Meal 2 - PWO shake w/ soy milk, PWI and oats

Meal 3 - ??

Meal 4 - ??

Meal 5 - ?? something healthy at a restaurant (meeting a friend for dinner)

jklv
06-25-2007, 09:08 PM
Couple of complications I noticed. One is that I've been doing the machine preacher curls at the same weights for the last three weeks or so, when I thought I should be able to finally step up to 70 lbs. However I get so tired out after doing about 4 or 5 reps that I can't follow through. Second, I know the bent over barbell rows is a compound exercise (works the back and biceps) but I felt it a LOT more in my biceps than in my back. Is there anyone who does this exercise and knows what my problem may be? Any tips on form?

http://www.exrx.net/AnimatedEx/BackGeneral/BBBentoverRow.gif
Well this is a gif of form but I've never felt anythiing at my biceps :S

Quadroplex
06-26-2007, 04:51 PM
Holy s***! I just tried a different leg workout today (unfortunately I couldn't finish) according to the videos by Milos Sarcev, and like he guarantees, I feel stimulation everywhere!

Narrow Stance Leg Press - 180/20, 180/20, 180/20
Leg Extensions - 115/20, 115/20, 115/20
Lying Machine Hack Squats - 180/20, 180/14, 180/17
Seated Leg Curls - 100/20, 100/20, 100/20
Seated Calf Raise - 90/20, 90/17, 90/14
Hip Adductor - 100/20, 100/15, 100/14
Hip Abductor - 100/20, 100/20, 100/20

I don't think I ever gave my quads a workout like that before! I think I'm going to go back to three sets from now on in my regular workouts (3 x 12 instead of 4 x 10) and minimize the maximum weight I'm using. The reason is because I've been doing a lot of burst pushing/pulling and I think that in order to really feel stimulation in my muscles I need to control every extension and flexion in my exercises. That's why I went back to 115 lbs. on leg extensions instead of 130 for example. I find that I really feel the burn by doing these exercises slow and steady.

Food:

Meal 1 - Kashi Go Lean Crunch w/ soy milk

Meal 2 - Kashi Go Lean bar

Meal 3 - Kashi Frozen meal (see a trend? :P)

Meal 4 - rice cake w/ 2 tbsp. soynut butter

Meal 5 - PWO shake with soy milk, PWI and oats


I have a feeling my diet is really suffering here, so I'm looking for some more supplements to help me get to the macronutrients I'm looking for. I currently have whey protein isolate of course, but I'm also considering casein and a few other supplements (creatine, chromium, green tea extract and flax seed oil in particular). Anyone have success with any of these or think I shouldn't look into them if I'm trying to burn fat but also gain muscle?

Quadroplex
06-27-2007, 05:36 PM
Decided to try some new exercises today targetting my shoulders in particular. I realize after today too that I can't do shoulder presses or military presses for the life of me. I have no idea why it's so hard but I tend to start bending backwards and putting pressure on my lower back. Also, I don't know if this is just me or if other people first really starting to work their shoulders face this, but I was using 10 lb. dumbells when doing lateral raises!

Cardio - brisk walk to/from work, 15 min. brisk pace (3.9mph) on treadmill

Workout:

Barbell Bench Press - 65/12, 65/10, 65/7
Incline Barbell Bench Press - 55/12, 55/10, 55/6
Dumbell Lateral Raises - 10/12, 10/12, 10/12
Dumbell Raises - 15/12, 15/12, 15/10
Dumbell Shrugs - 50/12, 50/12, 50/12
Tricep Pushdown - 80/12, 80/12, 80/12
Tricep Extensions - 80/12, 80/12, 80/10
Dumbell Flyes - 15/12, 15/12, 15/12


Obviously I was using very light weight, and I question why I don't feel muscle soreness. I basically did whatever weight was possible without sacrificing form, and I noticed, for example in the dumbell raises, that if I used 20 lb. dumbells I was pushing with my core to finish the reps. At 15 lbs. I could do it by just lifting my arms. However now I don't feel the soreness, so I question how effective was my workout if I felt it then but not now?

Oh yeah, I still don't see why my bench presses aren't working my chest at all, and I was trying to use correct form like I see in the videos. It seems like only the flyes and inclined bench press caused me to feel it a little in my chest.

jklv
06-27-2007, 09:38 PM
Damm! You got a lot of potential and determination ;)
My respect to you my friend =)

About supplements for now I may only recommend you to get some multivitamin like Animal or Megaman.
Protein I'd recommend Isopure (50g protein and only 200cal 0 carb 0fat) that because it doesn't affect much the calorie intake so it would be great. Not like other supplements that have like 350 cal and 35g of protein, due to the fact that you are on a cutting diet so you care about the calories.

That is as far as I know, hope that helps ;), however I'm not an expert so maybe there are better supplements than those I have mentioned ;), good luck my friend.

Quadroplex
06-28-2007, 04:41 AM
Actually since you mentioned it, I just ordered some extra supplements. Right now I have protein whey and a multi-vitamin, but I'm waiting for chromium picolinate, green tea extract, casein protein and flax seed oil gels.

Quadroplex
06-28-2007, 05:10 PM
Today's workout was somewhat experimental with new exercises for my back and biceps.

Cardio - walk to/from work

Workout:

Ab Machine - 110/20, 110/20, 110/20
Barbell Deadlift - 95/12, 95/12, 95/12
Wide Grip Lateral Pulldown - 70/12, 70/12, 70/10
Dumbbell Rows - 35/12, 35/12, 35/12
Hammer Curls - 20/12, 20/12, 20/12
Barbell Curls - 55/12, 55/10, 55/9
Machine Preacher Curls - 55/12, 55/9, 55/4


Deadlifts I think are my new best friend! Damn was I feeling that burn during the workout. My problem is, aside from the deadlifts, I can't figure out any exercises that really work my upper back. I try doing one arm dumbbell rows but I don't feel it in my back. Lateral pulldowns are sort of the same, although I was doing it with pulling the bar behind my head so I was feeling it more in my arms. I think next time I'll just pull it down in front of me and try to contract my upper back muscles in for the pull. Anyone have recommendations on better exercises I could use?

CDNJay
06-28-2007, 05:42 PM
Hye buddy, I'm in the same boat with you...5"11 starting weight was 248. Just get after it man, you are doing awesome.
for back, you could try some bent over rows or some seated cable pulls...look in the excercise section of the main page here and there are all kinds to taqrget area.!

jklv
06-29-2007, 06:46 PM
Today's workout was somewhat experimental with new exercises for my back and biceps.

Cardio - walk to/from work

Workout:

Ab Machine - 110/20, 110/20, 110/20
Barbell Deadlift - 95/12, 95/12, 95/12
Wide Grip Lateral Pulldown - 70/12, 70/12, 70/10
Dumbbell Rows - 35/12, 35/12, 35/12
Hammer Curls - 20/12, 20/12, 20/12
Barbell Curls - 55/12, 55/10, 55/9
Machine Preacher Curls - 55/12, 55/9, 55/4


Deadlifts I think are my new best friend! Damn was I feeling that burn during the workout. My problem is, aside from the deadlifts, I can't figure out any exercises that really work my upper back. I try doing one arm dumbbell rows but I don't feel it in my back. Lateral pulldowns are sort of the same, although I was doing it with pulling the bar behind my head so I was feeling it more in my arms. I think next time I'll just pull it down in front of me and try to contract my upper back muscles in for the pull. Anyone have recommendations on better exercises I could use?
Reverse pec dec flyes: it is the same but you sit front backwards (sorry for my english :S)

chrischap01
06-29-2007, 07:23 PM
lat pulldowns should go to the front

other good upper back exercises include seated rows, t-bar rows, bent over rows, and pull-ups

check out the exercise guide on the bb.com main site or on exrx.net and you should find enough alternative exercises to keep you busy for years!

Quadroplex
06-30-2007, 12:05 PM
Legs workout today = no good. I tried doing real squats today, and while I felt the burn it wore me out so much that I could only do a couple more exercises. On a good note though, one of my XL shirts is getting big on me :D
Tomorrow I weigh myself and (hopefully) start using this new diet I'm posting below. I hope because I'm waiting on my package from bb.com with most of the supplements. If it doesn't come today, I'll just start it as soon as the package gets in. Anyone got recommendations on ways to improve this, if possible?:

Meal 1: 7:30am

1 scoop of Optimum 100% Casein Protein - 120/1g/4g/23g
1/4 cup Steel Cut Oats - 150/2g/26g/4g
8 oz. Skim Milk - 80/0g/12g/8g
1 tablet Multi-vitamin
1 capsule Chromium Picolinate
1 gel cap Green Tea Extract
1 softgel Flax Seed Oil - 10/1g/0g/0g

Meal 2: 10:30am

Kashi Go Lean Crunch bar - 150/3g/28g/8g
1 scoop of Optimum 100% Casein Protein - 120/1g/4g/23g

Meal 3: 2:00pm

Kashi Go Lean Chicken Florentine meal - 290/9g/31g/22g
1 Banana - 135/1g/35g/2g

Meal 4: 5:30pm - Pre-Workout

1 Can or Pouch of Tuna - 190/1g/0g/41g
1 Slice Whole Wheat Bread, Toasted - 130/2g/24g/4g
2 tbsp. Natural Peanut Butter - 210/16g/6g/8g

Meal 5: 8:00pm - Post-Workout

1/4 cup Steel Cut Oats - 150/2g/26g/4g
1 scoop Optimum 100% Whey Protein - 130/1.5g/4g/24g
1 Can or Pouch of Tuna - 190/1g/0g/41g (or lean meat when I am back at school)
8 oz. Skim Milk - 80/0g/12g/8g
5g Creatine Monohydrate

Meal 6: 11:30pm - Before Bed

1 scoop Optimum 100% Casein Protein - 120/1g/4g/23g
1 softgel Flax Seed Oil - 10/1g/0g/0g
2 tbsp. Natural Peanut Butter - 210/16g/6g/8g


Total calories: 2475 cal
Total fat: 59.5
Total carbohydrates: 222g
Total protein: 249g

jklv
07-01-2007, 12:05 AM
Legs workout today = no good. I tried doing real squats today, and while I felt the burn it wore me out so much that I could only do a couple more exercises. On a good note though, one of my XL shirts is getting big on me :D
Tomorrow I weigh myself and (hopefully) start using this new diet I'm posting below. I hope because I'm waiting on my package from bb.com with most of the supplements. If it doesn't come today, I'll just start it as soon as the package gets in. Anyone got recommendations on ways to improve this, if possible?:

Meal 1: 7:30am

1 scoop of Optimum 100% Casein Protein - 120/1g/4g/23g
1/4 cup Steel Cut Oats - 150/2g/26g/4g
8 oz. Skim Milk - 80/0g/12g/8g
1 tablet Multi-vitamin
1 capsule Chromium Picolinate
1 gel cap Green Tea Extract
1 softgel Flax Seed Oil - 10/1g/0g/0g

Meal 2: 10:30am

Kashi Go Lean Crunch bar - 150/3g/28g/8g
1 scoop of Optimum 100% Casein Protein - 120/1g/4g/23g

Meal 3: 2:00pm

Kashi Go Lean Chicken Florentine meal - 290/9g/31g/22g
1 Banana - 135/1g/35g/2g

Meal 4: 5:30pm - Pre-Workout

1 Can or Pouch of Tuna - 190/1g/0g/41g
1 Slice Whole Wheat Bread, Toasted - 130/2g/24g/4g
2 tbsp. Natural Peanut Butter - 210/16g/6g/8g

Meal 5: 8:00pm - Post-Workout

1/4 cup Steel Cut Oats - 150/2g/26g/4g
1 scoop Optimum 100% Whey Protein - 130/1.5g/4g/24g
1 Can or Pouch of Tuna - 190/1g/0g/41g (or lean meat when I am back at school)
8 oz. Skim Milk - 80/0g/12g/8g
5g Creatine Monohydrate

Meal 6: 11:30pm - Before Bed

1 scoop Optimum 100% Casein Protein - 120/1g/4g/23g
1 softgel Flax Seed Oil - 10/1g/0g/0g
2 tbsp. Natural Peanut Butter - 210/16g/6g/8g


Total calories: 2475 cal
Total fat: 59.5
Total carbohydrates: 222g
Total protein: 249g
Thats a nice diet!, very balanced
But is'nt the creatin suposed to be 45min before workout?
Good luck man ;)

Quadroplex
07-01-2007, 10:05 AM
Ive heard you should use it after from the articles on the site about creatine.

Looks like I'm skipping the gym today though, my lower back is killing me :(

Edit: Just weighed myself and lost only a pound. I'm betting it has to do with my inability to concentrate on my diet this week. I didn't pig out or anything, but I wasn't able to start my cutting diet that I want yet because I haven't received my package from bb.com yet. As soon as I get the package, I'm going to take this a lot more seriously. I think it'd be a good idea also to increase my cardio significantly, to like 1/2 hour per day. I don't have the endurance for HIIT yet, but I gotta start somewhere.

Quadroplex
07-02-2007, 06:23 PM
I'm putting together a HST program for me to follow starting next week. I realize I need to follow a specific plan or else I'll fall off track. Meanwhile, I'm finding my 15 rep, 10 rep and 5 rep maxes over the next few days and doing extra cardio afterwards.

rmedina8804
07-03-2007, 01:26 AM
I'm putting together a HST program for me to follow starting next week. I realize I need to follow a specific plan or else I'll fall off track. Meanwhile, I'm finding my 15 rep, 10 rep and 5 rep maxes over the next few days and doing extra cardio afterwards.

good luck with that!

Quadroplex
07-03-2007, 01:54 PM
Finding my 15RM today, will post them in an update. The exercises I'm doing are:

Barbell Squats - 100 lbs.
Bench Press - 80 lbs.
Flyes - 20 lbs. each
Barbell Curls - 40 lbs. + bar
Leg Curls - 125 lbs.
Deadlifts - 115 lbs.
Barbell Shrugs - 90 lbs. + bar
Seated Calf Raises - 125 lbs. + rack
Tricep Pushdowns - 110 lbs.
Barbell Rows - 50 lbs. + bar
Ab Machine - 170 lbs.
Side Lateral Raises - 10 lbs. each

I'm also going to be doing as much cardio as possible to try to burn some extra calories, plus I need to get back on track with my diet (getting the supplements first would be best).

Edit: Obviously I'm taking form into account, hence why my side lateral raises for example are so low LOL. I'm kind of worried because some of the weights I set on some exercises are near the entire stack, so by the time I take 5RM I need to figure out how to add on more weight. Oh well :P

cawiau
07-03-2007, 02:59 PM
I'm also going to be doing as much cardio as possible to try to burn some extra calories,

What amount of cardio are you thinking off?

Quadroplex
07-03-2007, 08:51 PM
What amount of cardio are you thinking off?

Well I already walk at a brisk pace to and from the Metro station to my building, which is 10-12 min. each way. I plan on doing another 20-30 min. at the same pace to build up my stamina. Maybe then, and after losing some more weight, I get to jogging.

Quadroplex
07-04-2007, 02:17 PM
Meh, the HST thing seems too complicated for me, and after reading about what happens after each cycle it seems unlikely I'll start. I want to gain muscle, true, but strength as well, which HST doesn't focus on. I'm just gonna do typical progressive loading.

So I don't completely fatigue myself, I'm going to do a split routine that's two on-one off, so it's 4-5 workouts per week. I'll update with what my routine will be and post it up here as well as on my blog. That way I can just get started next week Monday and get back with the lifting.

Quadroplex
07-04-2007, 03:25 PM
Day 1: Chest, Triceps, Shoulders, Calves, Abs

DB Bench Press - 3 x 12
Stiff-Arm DB Flyes - 3 x 12
Tricep Pushdowns - 3 x 12
DB Side Laterals - 3 x 12
Cable Front Raises - 3 x 12
Seated DB Shoulder Press - 3 x 12
Seated Calf Raises - 3 x 20
Incline Calf Presses - 3 x 20
Ab Machine - 3 x 20
DB Side Bends - 3 x 25
Incline Leg Raises - 3 x 25

Day 2: Back, Biceps, Forearms, Quads, Hamstrings

DB Shrugs - 3 x 12
Deadlifts - 3 x 12
Cable Upright Rows - 3 x 12
Wide Grip BB Curls - 3 x 12
Machine Preacher Curls - 3 x 12
BB Reverse Wrist Curls - 3 x 15
Squats - 3 x 12
Machine Leg Extensions - 3 x 12
Machine Leg Curls - 3 x 12


My progressive load will be 5 lbs. on upper body exercises, 10 lbs. on leg exercises as I am able to complete the number of sets x reps for each exercise. If it looks like I'm overdoing it let me know, but keep in mind my workout schedule will look like this:

Sunday: Rest
Monday: Day 1
Tuesday: Day 2
Wednesday: Rest
Thursday: Day 1
Friday: Day 2
Saturday: Rest
Sunday: Day 1
...

cawiau
07-04-2007, 08:11 PM
Well I already walk at a brisk pace to and from the Metro station to my building, which is 10-12 min. each way. I plan on doing another 20-30 min. at the same pace to build up my stamina. Maybe then, and after losing some more weight, I get to jogging.

Sounds good :)

Quadroplex
07-05-2007, 07:50 PM
Got my package today, yay! Can't wait to start back up next week :D

Quadroplex
07-11-2007, 08:13 PM
Didn't diet or exercise today, as I celebrated my acceptance to medical school! Will restart tomorrow for sure :)

cawiau
07-11-2007, 08:27 PM
Didn't diet or exercise today, as I celebrated my acceptance to medical school! Will restart tomorrow for sure :)

Congratulations on getting into medical school?
Where did you get accepted?

My fiancee is taking the MCAT friday and I am taking it the year after next.

chrischap01
07-11-2007, 08:55 PM
congrats!

Quadroplex
07-12-2007, 05:34 PM
I got into Tufts University School of Medicine. Unfortunately I've been "celebrating" since then and haven't hit the gym at all LOL. Tomorrow I swear!

Quadroplex
07-14-2007, 11:04 AM
Just got back from the gym, and I now remember why I miss it so much. I was sure achy as hell from trying this new workout (see my Bodyspace for more on that) but it felt good coming out. It's so weird, I think that going to the gym helps me sleep better or something, since during the last week and a half or so when I wasn't going I had such a rough time getting up for work. We'll see next week I guess if my workouts really help me with getting the sleep I need.

chrischap01
07-14-2007, 11:37 AM
I got into Tufts University School of Medicine. Unfortunately I've been "celebrating" since then and haven't hit the gym at all LOL. Tomorrow I swear!
congrats again, man, that is a damn good school!

Quadroplex
07-14-2007, 12:58 PM
Thanks man, I am still trying to figure out how to pay for it, since it's one of the most expensive in the country :P Time to start looking for scholarships to apply for later on...

I forgot to say today in my workout I finally gave my pecs a workout. I think it has to do with me doing a DB instead of BB bench press. I have more rotational motion with the DBs, since I consider a complete rep when I clank the two DBs together, and to do that I need to squeeze my pecs. It's funny I was making them bounce up and down while looking in the mirror today for kicks, lol :P

Quadroplex
07-15-2007, 11:22 AM
Looks like, even after "binge" eating for the last week and a half due to celebrating I haven't gained much, which I assume has to do with my muscle gains (I wouldn't be able to eat like this and gain so little earlier before I started doing the lose fat/gain muscle routine I have right now). Then again, a few factors could explain why I weigh 243.8 instead of something lower:

1. I ate breakfast before weigh-in
2. Yesterday I took my "cheat" meal that I regularly schedule once per week
3. I started taking creatine three days ago, so there could be some extra water retention due to that

I guess I need to wait until the creatine "settles" in with my system to get an actual weight measurement that's somewhat accurate. As for today, I went to the gym but had to quit about 2/3 the way into my workout since I was feeling nauseous. I never had that happen to me before, and I did eat properly today, so I have no idea what could've caused it. Anyone know of some remedies for this in case it happens again? :P

Quadroplex
07-17-2007, 06:01 PM
Beat myself like crazy today in the gym. I am doing two days on, one day off, but it seems like the muscles I trained on day 1 were still sore, in particular my chest. Even so, I was able to up the weight and do complete sets which was cool.