Nippin the High School Gut in the Bud

[gotmayo]

So i'm in my victory lap of highschool and like many of my peers I have developed quite the belly, months of nothing to do but drink, munch out and make money to do the aforementioned have taken its toll. I figure I'd better get some healthier habits sooner rather than later. To be honest I wanna look Fly as hell come summer time and for my first year in college.

I like to play sports like basketball, boxing and soccer quite regularly so I don't want to get too big as to lose flexibility and speed. I just want to build strength and lose fat, some muscle gains would be nice but not too much.

I figure the best route is to have my workouts consist of mostly compound exercises. This will be the first time I am taking my diet into consideration. My years in high school have given my metabolism quite the beating. Where I was once able to eat anything I wanted now I can't eat a donut without my ass jiggling for a week. This I figure my diet will be the hardest to conquer during this process.

Being the tech geek that I am I'll also be using some apps on my iPod Touch that have been great so far.

To count my daily calories intake I'm using a FREE app called LoseIt which is available on the AppStore, I like it because you can add your own custom foods in addition to the database of foods that does not need an internet connection to access.

I also use Men's Health workouts (which is available on their site) for their wide variety of workouts and exercises. I use this mainly as a database of different exercises, they've got what must be hundreds on there. It also helps me when I create routines.

So as much as possible I'll be posting my progress on here and hopefully by June 2011 I'll have accomplished the following goals:

1) Drop to and maintain 155 lbs (start weight = 185lbs)
2) Run a 5 minute mile (start mile = 8m 30s)
3) Maintain a 2250 daily calorie intake (starting = ???)
4) Dunk by 2012

Anyway, any advice and comments to my routines or habits is greatly appreciated, especially the constructive criticism!

Heres to the New Year and new beginnings!

[gotmayo]

For every session I do 10 minutes of warm up (skipping, running) 5 minutes of stretching at the end, most workouts run for about 1:15

1xwarmup set 3x sets for all exercises, 10-12 reps each set


Week A

Monday – Chest/Triceps A
Squats
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Incline Fly
Barbell Bench Press
Dumbbell Decline Bench Press
Dips

Tuesday – Back Biceps A
Deadlifts
Side to Side Pullups
Close Grip Pullups
Lat Pulldown
Barbell Push Press
Dumbbell Single Row
Cuban Corkscrew

Thursday – Legs/Core
Deadlifts
Single leg squat touchdowns
Leap Ups
Step ups
Medicine Ball Rotations
Bosu Ball Jumps
Single Leg jump ups

Friday – Chest/Triceps B
Squats
Dumbbell bench press
Dumbbell incline bench press
Dumbbell incline fly
Barbbell bench press
Dumbbell decline bench press
Dips

Saturday – Back Biceps B
Deadlifts
Side to Side Pullups
Close Grip Pullups
Lat Pulldown
Barbell Push Press
Dumbbell Single Row
Cuban Corkscrew

Week B

Monday – Chest/Triceps A
Squats
Burpee
Alternating DB IC bench press
Dumbbell Incline Fly
Barbell bench press
Decline Push Up
Dips

Tuesday – Back Biceps A
Deadlifts
Cleans
Wide Grip Pullups
Barbell Romanian Deadlift
Lat Pulldown
Dumbbell Push Press
Chinup

Thursday – Legs/Core
Squats
Barbell Steady
Thrust Ups
Squat Hops
Medicine Ball Rotations
Medicine Ball Chops
Single Leg jump ups

Friday – Chest/Triceps B
Deadlift
Burpee
Alternating DB Incline BP
Dumbbell incline fly
Barbbell bench press
Decline Push Ups
Dips

Saturday – Back Biceps B
Squats
Cleans
Wide Grip Pullups
Barbell Romanian DL
Lat Pulldown
Dumbbell Push Press
Chinup

[gotmayo]

started new diet today

didnt mark down workout yesterday here it is

Tuesday – Back Biceps A
Deadlifts 2x10 135
Side to Side Pullups 3x6
Close Grip Pullups 3x8
Lat Pulldown 90 lbs 3x10
Barbell Push Press 75lbs 4x10
Dumbbell Single Row 50lbs 4x10
Cuban Corkscrew* (did a set of medicine ball chops instead) 3x10

todays workout was a makeup for missing mondays tris and chest

Squats
10x155<b>PR</b>
10x155
10x165<b>PR</b>
10x175<b>PR</b>

killed squats today!! felt like I could have done more weight but didnt want to kill my legs, still had to run 2.5 km after workout..

Dumbbell bench press
10x40
12x45
10x45
10x45

DB incline Bench press
10x35
10x45
10x35
10x35

DB incline fly
10x25
10x25
10x25

i really gotta get my left shoulder checked out, nagging injury from football

Barbell benchpress
10x115
8x115
8x115

ugh, my bp is a shadow of what it used to be...

DB decline BP
10x35
10x35
10x35

Dips
BW-70x5
BW-70x5

slaaackkkk dips, used to be a favorite exercise, but my arms were very weak at this point.

For warmup i jumped roe for about 10 minutes, stretched for a full 10 minutes afterward. total workout time was around 1 hr 15 m.

today i ate

meal #1
mini wheats 2 cups
1 large apple
2 cups of orange juice

meal # 2
banana,
nutella sandwhich with whole wheat bread

meal # 3 after workout
12 ts hummus
1.5 cup of steamed rice
some dark greens
at least 8oz of beef

meal #4 after team canada wins gold against russia, 3-0 at this moment with 5 mins left to go in the 2nd,GO CANADA GO!!!

mini wheats
peanut butter and nutella sandwhich
2 table spoons of 1% cottage cheese