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  1. #1
    Team Ogre! Stncldsnake's Avatar
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    Arrow Stncldsnake getting back in shape!!




    Started this journey at 320lbs, got sick of being heavy and committed myself and went back to what I knew and that was lifting weights and getting back to the way I was! As of the last time I weighed myself I was down to 260, the next time I weigh myself will be 9/5/2012, hopefully my goal will be met and after that I am going for another 25lbs! I still have a lot of work to do and decided to share with everyone and hopefully fix the mess I have caused myself and maybe help others along the way..

    So today I have joined with my old training partner and we have come up with a new workout plan which I will detail day by day.

    Today's workout:

    Calves/Abs

    Calves: This workout was all giant sets.

    Set 1 - Standing calf raise - Stack + 5lb plates, 12reps
    Seated calf raise - 90lbs - 12reps
    Incline standing calf raise - 90lbs, 12reps

    Set 2 - Standing calf raise - Stack + 10lb plates, 12reps
    Seated calf raise - 115lbs - 12reps
    Incline standing calf raise - 180lbs, 12reps

    Set 3 - Standing calf raise - Stack + 10lb plates, 12reps
    Seated calf raise - 135lbs - 12reps
    Incline standing calf raise - 270lbs, 10reps


    Ab's Again giant sets.

    Set 1 - Machine crunch - 50lbs, 10reps
    Hanging knee raise - B/W, 10reps
    Ball crunches - 10reps
    Stick twists - 10reps
    Rope pulldown crunches - 50lbs, 10reps

    Set 2 - Machine crunch - 70lbs, 10reps
    Hanging knee raise - B/W, 10reps
    Ball crunches - 10reps
    Stick twists - 10reps
    Rope pulldown crunches - 70lbs, 10reps

    Set - Machine crunch - 100lbs, 10reps
    Hanging knee raise - B/W, 10reps
    Ball crunches - 10reps
    Stick twists - 10reps
    Rope pulldown crunches - 100lbs, 10reps

    We also did 20min's cardio before and after the workout..

    I felt good and strong and it was great working out with my old partner, funny how someone you trust makes you work harder..

    The music of course:

    don't know why but this song pumps me up..



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  2. #2
    I'll be back! mvd546's Avatar
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  3. #3
    Team Ogre! Stncldsnake's Avatar
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    Thanks bro!
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  4. #4
    Swoosh swooshie's Avatar
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  5. #5
    Team Ogre! Stncldsnake's Avatar
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    Today's workout, woke up this morning around 9am, went to the gym by 10am.

    Chest

    Super Set
    Machine presses:
    90x10
    110x10
    180x8

    Pec deck:
    75x10
    75x10
    75x10

    Super Set
    Decline bench:
    135x10
    155x10
    185x10 PR since the shoulder injury.

    Cable crossover:
    50x10
    50x10
    75x10

    Flat DB bench press:
    55x10
    60x10 PR
    70x10 PR

    Super Set
    Bi's

    BB curls:
    20x10
    40x10
    60x10

    Hammer curls:
    25x10
    25x10
    25x10

    Machine curls:
    50x10
    50x10
    65x10

    20mins on the exer. bike for cardio.

    That music!!!





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  6. #6
    I'll be back! mvd546's Avatar
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    Nice benching PR's Snake!
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  7. #7
    Team Ogre! Stncldsnake's Avatar
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    This morning's workout:

    Got up at 7am and did 20mins of cardio on my bike then headed off to the gym.

    Don't ask me why but I did not pay attention to the weight being used but here is the routine.

    Legs

    Superset
    Leg ext:
    60x10
    60x10
    60x10

    Leg Press:
    2ppsx20
    3ppsx20
    4ppsx15
    5ppsx12

    Superset

    Squats: Lost track of weight and tweaked my back.
    ??x10
    ??x10
    ??x6

    BB Lunge walk: almost the length of the gym back and fourth
    30lbs BB
    30lbs BB
    30lbs BB

    Giant set of calves and quads, again lost track of weight, will pay more attention next time.

    2 different movements, and single leg ext.





    Single leg ext.
    50x10
    50x10
    50x10

    3 rounds of each, no rest.

    My back is tore up a little but will be in the gym tomorrow for shoulders.
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  8. #8
    Swoosh swooshie's Avatar
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    Hope your back's not too bad, Snake Nice workout there!
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  9. #9
    Team Ogre! Stncldsnake's Avatar
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    Ok, my back is officially jacked up...lol, I have still been going to the gym, yesterday did shoulders and tri's and today was ham's and back, I have not paid attention at all to the weight being used as I am trying to ignore the pain and get the workout done, stupid yes I know but I am determined to meet my new goal of losing 25lbs, today my back is tight very little pain.

    Next week I am starting a new meal plan and will be logging every workout with the weight included, going very strict!

    Thanks Swoosh and MVD!
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  10. #10
    Team Ogre! Stncldsnake's Avatar
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    Ok, decided starting Monday going to do 2 workout's, one in the morning and one at after work, the morning routine will be the heavier workout, going strict to get this 25lbs off!
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  11. #11
    Team Ogre! Stncldsnake's Avatar
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    What up?? I was forced to take a couple day's off because of my back, hit the gym Sunday and was still a little sore but could lift..

    Sunday's workout:

    Chest

    Flat bench:
    135x12
    155x10
    185x6 PR
    155x10

    SUPER SET
    Machine press:
    90x12
    140x12 PR
    180x8 PR

    Machine flyes:
    70x12
    70x12
    70x10

    Decline bench:
    135x10
    135x12
    135x13 PR reps

    Cable crossover:
    45each sidex10
    60each sidex10
    75each sidex11

    Bi's

    BB curls:
    65x10
    85x8
    85x8

    Alt. hammer curls:
    20x10
    25x10
    30x8

    Machine curls:
    65x12
    80x12 PR
    80x12 PR

    Workout was good, music in the gym stunk...Michael Jackson.
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  12. #12
    Team Ogre! Stncldsnake's Avatar
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    This mornings workout..

    Legs

    SUPER SET

    Leg press:
    2ppsx20
    3ppsx20
    4ppsx20
    5ppsx15

    Single leg ext:
    15x10
    15x10
    15x10
    15x10

    SUPER SET

    Hack squats: These I did slow so I didn't screw up my back again.
    b/wx10
    50x10
    70x10

    BB Duck walk:
    50x10 steps back and fourth
    50x10 steps back and fourth
    50x10 steps back and fourth
    50x10 steps back and fourth

    GIANT SET

    Double leg ext:
    60x12
    65x12
    70x12

    Seated calf raise:
    45x20
    70x15
    70x20

    Machine donkey raise:
    90x20
    140x20
    140x20

    Kept my headphones on, music in the gym stinks... but here is what got me through and my back feels pretty good, still sore but at least I can workout!!!



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  13. #13
    I'll be back! mvd546's Avatar
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    Solid leg work Snake!
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  14. #14
    Starting over! lexagon's Avatar
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  15. #15
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    Thanks MVD! what up LEX!!!
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  16. #16
    Registered User Raigs's Avatar
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  17. #17
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    Originally Posted by Raigs View Post
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    Thanks bro!!
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  18. #18
    Team Ogre! Stncldsnake's Avatar
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    Tonight's workout

    Chest

    Flat bench:
    155x10
    155x10
    155x10

    Incline flyes:
    45x10
    45x10
    45x10

    CGDB press:
    45x10
    45x10
    45x10

    Bi's
    Bent over Con curls:
    15x15
    20x12
    30x12

    BB curls:
    50x10
    50x10
    50x10

    DB Alt curls:
    20x10
    20x10
    20x10

    Going to be doing a workout in the morning and one at night for a month, the workouts are not going to work the same bodypart on the same day..

    The sweet stuff..


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  19. #19
    Registered User Raigs's Avatar
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    Going to start doing doubles? I did those worked great for a month after that it's Deload time
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  20. #20
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    Originally Posted by Raigs View Post
    Going to start doing doubles? I did those worked great for a month after that it's Deload time
    That's the plan, hopefully i wont overtrain before then..
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  22. #22
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    This mornings workout..

    Shoulder's

    SUPER SET
    Machine overhead press:
    90x12
    140x10 PR
    140x8
    140x8

    Machine side laterals:
    65x12
    80x12 PR
    80x12 PR
    80x10

    SUPER SET
    Front raise:
    20x10
    25x10
    25x10

    Machine Rev flyes:
    80x12
    90x12
    100x12 PR

    SUPER SET
    Shrugs:
    135x10
    185x10
    185x10
    185x10 PR

    Upright rows:
    55x10
    65x10
    75x10

    SUPER SET
    Tri's
    Skulls:
    45x10
    65x10
    85x10

    Pushdowns:
    70x12
    90x12
    100x10

    Machine kickbacks:
    30x10
    35x10
    40x10

    Some of the good stuff!!



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  23. #23
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    Tonight's workout, 2nd day of two a day, felt better tonight, back is feeling great and I am getting my focus back on the weight and off of the pain.

    Back
    Palms in row:
    45x12
    45x12
    60x10

    Palms out row:
    45x12
    45x12
    60x10

    Scaptions:
    15x15
    20x10
    20x10

    Ab's
    Knee up's:
    b/wx10
    b/wx10
    b/wx10
    b/wx10

    Ball crunches:
    b/wx10
    b/wx10
    b/wx10
    b/wx10

    Forgot to mention that I did 20min's of cardio before each workout.

    The stuff that worked tonight..



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  24. #24
    Registered User llahhsoj's Avatar
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    Hi Snake!

    I wasn't aware that you lost so much weight. Good job so far! I'm about to start cutting tomorrow. I'm grouchy already, lol!
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  25. #25
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    Originally Posted by llahhsoj View Post
    Hi Snake!

    I wasn't aware that you lost so much weight. Good job so far! I'm about to start cutting tomorrow. I'm grouchy already, lol!
    Yeah, I just changed my meal plan and cut carbs out drastically, I feel your pain bro!!
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  26. #26
    Starting over! lexagon's Avatar
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    Great stuff as always Snake! Keep it up!
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  27. #27
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    Originally Posted by Stncldsnake View Post
    Yeah, I just changed my meal plan and cut carbs out drastically, I feel your pain bro!!
    Do you track macros or do you just go by the trying to not eat a bunch of crap philosophy? Not eating crap is what I'm going for to start. Today is my first day of cutting, I am going to have to give up my Wednesday McDonalds day. Although, there is an under 400 calorie menu.
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  28. #28
    I'll be back! mvd546's Avatar
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    Tons of PR's on the shoulder work Snake and nice Back session too!
    RELENTLESS

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  29. #29
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    Originally Posted by lexagon View Post
    Great stuff as always Snake! Keep it up!
    Thanks Lexi!!
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  30. #30
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    Originally Posted by llahhsoj View Post
    Do you track macros or do you just go by the trying to not eat a bunch of crap philosophy? Not eating crap is what I'm going for to start. Today is my first day of cutting, I am going to have to give up my Wednesday McDonalds day. Although, there is an under 400 calorie menu.
    Nope not counting anything, just keeping it simple..Oatmeal in the morning, chicken and broc. for lunch, beef and broc. for dinner, I have a protein shake between breakfast and lunch or after lunch with a granola snack i make and one after dinner. Doing no carbs at night and drinking tons of water to satisfy the creatine monster.
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