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  1. #1
    Givin Em Tha Bizness Rjeezie's Avatar
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    Journey back to sub 220

    It's been a while since I've been serious (disciplined) with my eating habits and my workout routines. Back in 2015, I had gotten down to about 210 and was in the best shape I'd been in (in my adult life). But since then, life has happened... and well, I find myself at 242 and just not feeling great. So it's time to get back at it, and I haven't done a journal in a long time, so this should keep me somewhat accountable.

    So my goal is somewhat simple - drop weight to get under 220, and pass the "eye" test (for me). In other words, I want to drop weight and also feel/look good in my own eyes. Not necessarily going for PR's in lifts here. Especially because this old man (35... but 35 in football years!!!!!) has a lot of wear and tear on the body. My goal is to workout 4-6 times a week, and I'll probably do a de-load every 5-6 weeks.

    My routine/split will be:

    M - Chest
    T - Back
    W - Legs
    TH - Shoulders
    F - Arms

    I will also do 30-45 min steady state cardio at least 3 times a week, and I will be doing HIIT cardio at least 2 times a week.


    To begin, I am also using a Pre/pump boost stack of RSP DyN.O. & Pump Boost. Been years since I've used any supps, so this will give me a little boost to at least get things kicked off.



    Alright... time to put in work...
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  2. #2
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
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    Monday - Chest

    15 minute warm up on Treadmill

    Bench Press
    10x135
    10x185
    10x225
    6x275
    3x315

    BD Flies
    10x35
    10x45
    10x50

    DB Incline SS with DB Close Grip Press
    10x60 ===>>> 10x60
    10x65 ===>>> 10x40
    10x75 ===>>> 10x40

    DB OH Tri Extensions SS with 30 sec planks
    3x10 - 85


    Cardio
    30 minutes on elliptical


    Thoughts:
    Interesting chest day. I haven't done BB bench press in a while. Partly due to my left should has some issues and sometimes it bothers me. It honestly felt pretty good today. Today was the first day using the Pre workout stack, but I won't give any feedback after 1 day. I'll give my full thoughts on it after week 1.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
    Reply With Quote

  3. #3
    Givin Em Tha Bizness Rjeezie's Avatar
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    Tuesday - Back


    30 minutes of HIIT
    For this, we do 2 cycles of 3 stations, 1 minute each for 3 straight minutes, and then 1 minute rest. Then we end it with a shorter more rapid cycle.

    Cycle 1 (3x through - 3 minutes on, 1 minute rest)
    Quick Steps
    20lb Ball slams
    Step Ups

    Cycle 2 (3x through - 3 minutes on, 1 minute rest)
    Lateral Quick Steps
    Box Jumps
    20lb Ball dead-to-throws

    Short Cycle (4x through - 20 seconds on, 40 seconds off)
    Heavy Ropes


    Smith Machine Shrugs
    20x225
    20x315
    12x405
    10x405

    Wide Grip Pull Downs
    12x180
    10x210
    6x225

    VBar Pulldowns
    10x150
    10x165
    10x180

    TBar Pulldowns
    10x150
    10x165
    10x180

    Rope Straight Arm Pulldowns
    3x20 - 75


    Thoughts:
    Still getting use to doing 30 minutes HIIT for cardio... it still sucks right now! But, I like alternating between it and steady state cardio, so it's good. Today's back day was a little lighter... all machine/pulley work. Next week it will be more BB and DB work. I like to alternate and switch the workouts up. All in all, energy felt good today.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  4. #4
    Givin Em Tha Bizness Rjeezie's Avatar
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    Wednesday - Legs


    15 Warm Up - Walking on treadmill


    Leg Extensions
    20x110
    20x120
    20x130
    20x140

    Seated Leg Curls
    20x100
    20x110 ***(Cramped HORRIBLY at the end of this set. Not very fun at all)
    20x90
    20x90

    Squat Press (Leg Press)
    20x6 plates
    20x8plates
    20x10 plates
    20x12 plates
    20x14 plates

    DB Goblet Squats SS with DB Single-Leg Deadlift
    10x85 ===>>> 10x35
    10x85 ===>>> 10x30
    10x85 ===>>> 10x30

    Seated Calf Raises
    20x2 plates
    20x3 plates
    20x3 plates
    20x3 plates

    Cardio
    30 minutes Stairclimber


    Thoughts:
    I use to love leg days... but I'm no longer supposed to do squats (Docs orders). I'm not supposed to do lunges either. So technically I'm restricted to leg press for my "heavy movements." I also do RDLs, deads, and a few other lifts, but I actually miss squatting!

    That being said, today was a higher rep day for me. When I did that 2nd set on seated leg curls, I cramped so bad towards the end. It really sucked. After that, I pushed through the rest of the workout and felt pretty decent. Stairs sucked at the end. Gonna have terrible DOMs tomorrow and Friday!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  5. #5
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
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    Thursday - Shoulders

    Cardio First
    35 minutes on elliptical

    DB Shoulder Press
    12x50
    10x60
    10x65
    10x70
    7x80

    Hammer Strength Shoulder Press
    10x180
    7x230
    6x270

    DB Front Raises
    12x30
    12x35
    12x35

    DB Leaning 1-arm Lateral Raises
    3x12 - 30

    DB Seated Rear Delts
    12x35
    12x40
    12x40

    Face Pulls
    20x60
    20x75
    20x90

    Thoughts:
    My schedule was really thrown off today. Got to the gym late because of a meeting that ran late, and then I had another meeting that night I had to get to. So the workout felt somewhat rushed. Overall I felt ok I guess, but just mentally wasn't there today.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
    Reply With Quote

  6. #6
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
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    Friday - Arms

    Warm Up
    15 minute elliptical

    BB Curls
    20x45
    10x95
    8x115
    5x135

    Db Concentration Curls
    10x25
    10x30
    10x35

    Reverse Grip EZ Bar Curls
    3x20 - 50

    EZ Bar Skull Crushers
    12x70
    12x80
    12x90
    12x100

    DB Kickbacks
    12x20
    12x20
    12x25
    12x25

    Rope Tri Pushdowns
    10x90
    10x105
    10x105

    Thoughts:
    Another weird day... or rushed I guess I should say. Got to the gym over an hour later than normal, and had to get out quicker than normal. Kinda like yesterday, didn't feel like I was all the way there mentally. Still, overall it was a good week of work.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
    Reply With Quote

  7. #7
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
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    Thoughts on RSP DyN.O. and Pump Boost Stack




    So it's been a full week now since I've been stacking these 2 together and just wanted to give some quick thoughts.

    I actually am enjoying the stack so far. It seems like it is giving me an energy boost during my workouts, but nothing crazy. I've had much more "intense" pre's. But I can still feel a little boost here without any jitters or any jacked up heart rate or anything like that. Now, I'm one who actually likes the "tingle effect" of BA, but I don't really get any of that with this. I wish I did...

    It's hard for me to rate how it's affecting my endurance, as this week was kinda up and down. My workouts are normally around 2 hours (45 of cardio and an hour to hour 15 of weights). But I felt good this week, so I guess it could be helping.

    As far as taste, it's hard for me to evaluate them individually since I'm stacking 2 different flavors. The pre is a lemonade flavor and the pump boost is peach mango. Together, not bad. Can't say how they taste individually though.

    Mixability could be better (for the DyN.O.). Again, since I'm stacking together, I can't say this to be 100% true, but I'm pretty sure it's the DyN.O. that's not mixing the best. It's not a deal breaker, but it could be better dissolving.

    Overall, like I said I'm enjoying it. I'll give another update when I finish the bottles.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
    Reply With Quote

  8. #8
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
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    Monday - Off

    Monday I didn't make it to the gym, but was able to get some light cardio in (35 minutes).



    Tuesday - Chest Day

    Cardio
    35 minutes elliptical

    Bench Press
    15x135
    10x225
    7x275
    2x315
    2x325

    Incline Press
    10x135
    10x185
    5x225

    Decline Press
    16x135
    6x225
    6x225

    Machine Flies SS/w decline push ups
    20x100 - 7xBW
    20x110 - 5xBW
    20x115 - 4xBW

    Cardio
    15 minutes on elliptical


    Thoughts:
    After a nice long weekend (carb loaded), felt pretty good today. I've had left shoulder issues in the past so some days I don't feel good on chest, especially incline. But the last 2 chest days have been solid. I did my first rep of 315 and 325 clean, but on the 2nd rep I needed a spot. Still, it was good.

    My incline felt pretty good as well. Usually my incline is TERRIBLE. I felt good, but fatigued. Overall, chest felt great. Put up good weight for me, and my pump felt good.

    BTW, I won't do a weigh in and progress check until February. I've moved away from weighing in every week to not get obsessed with the scale, especially right now while I'm up in 240's. Once I drop some, I'll monitor it a little closer to make sure my macros are ok. But for now, just working hard and trying to eat clean.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  9. #9
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
    Age: 35
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    Wednesday (1/22/20) - Back Day

    Warm up
    15 minutes on elliptical

    Incline BB Rows
    12x135
    10x185
    6x225

    Inverted Rows
    10xBW
    10xBW
    10xBW
    10xBW

    DB Incline Rows
    10x65
    10x70
    10x75

    Cable rows - 30s (10 each - OH Grip, Neutral Grip, Underhand Grip
    30x105
    30x120
    30x120

    Cardio
    30 minutes elliptical


    Thoughts:
    A few different thoughts. For one, I thought my knee would be feeling better by now but its still a bit tight and swollen. Probably from the HIIT last week. Sticking to straight elliptical work for cardio for a while since that's light on the knees.

    As far as back day... I felt like today's workout sucked. Just wasn't there mentally. The workout itself wasn't that hard or anything. If anything, it was a lighter day for back... but just felt king of outta it. Hopefully tomorrow will be better, but my schedule tomorrow and Friday have me thinking my workouts will be rushed those days. We'll see.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  10. #10
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
    Age: 35
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    Thursday (1/23/20) - Leg Day

    Warm Up
    20 minutes elliptical

    1-Leg Leg extensions
    10x50
    10x55
    10x60

    Seated Leg Curls
    10x90
    10x110
    10x130

    RDL
    10x135
    10x185
    6x225
    6x245
    6x255

    Seated Calf Raises
    4x25 - 90

    Weighted Donkey Kicks
    10x100
    10x115
    10x135

    Cardio
    30 minutes on elliptical

    Thoughts:
    Since my knee is kinda bummed out still, I have to be careful with leg days. On the 1-leg extensions, I did light weight, nice and slow, and held the weight at the top for a few seconds. Got a nice little burn out of it. I could do heavy RDLs though since it doesn't really bother my knee so that was good. As a side note, I never really do donkey kicks but did them with the wifey so oh well. For a bum knee, today's workout felt ok.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://forum.bodybuilding.com/showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/10/20) - 242.2

    Goal Weight ===>>> 210
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  11. #11
    Registered User Camarija's Avatar
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    Stay Pumped!!!

    How's the cut going?

    From your notes it seems like the cut might be the part mentally zoning you out, maybe?

    Also, how do your shoulders feel? Do you get enough rear Delt work in?

    Gl gl mate
    "Stay Fresh"
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