E_P_C's Path to Redemption

[E_P_C]

Hello,

Posting up a log here for somewhere to track my progress. Doubt anyone will be following along but here it is.

Stats:

Weight:

188.6 lbs

BF%:

20-25?


Diet:

I will eliminate all junk food to start with and go from there. My diet has been so bad for so long that just that change will get the ball rolling quick. When I can do that, I will start tracking calories.


Training Routine:

This is what I will start with for the first few weeks and adjust from there.

Monday- CHEST, SHOULDERS, TRICEPS

INCLINE DUMBBELL PRESS
5 sets of 6-8 reps, rest 2 minutes between sets

MACHINE FLY
3 sets of 6-8 reps, rest 1 minute between sets

CLOSE-GRIP PUSH-UP
1 set to failure

STANDING BARBELL SHOULDER PRESS
4 sets of 6-8 reps, rest 1 minute between sets

DUMBBELL FRONT RAISE
3 sets of 7 reps

DUMBBELL LATERAL RAISE
3 sets of 7 reps

DUMBBELL REAR-DELT RAISE
3 sets of 7 reps

TRICEPS PRESS-DOWN
3 sets of 8 reps, rest 1 minute between sets

BILATERAL TRICEPS KICK-BACK
3 sets of 8 reps, rest 1 minute between sets


Tuesday- 10k AND CORE WORK

6.2 Mile Run

PLANK
1-3 sets of 30-60 seconds

SIDE PLANK
1-3 sets of 30-60 seconds

BICYCLE CRUNCH
1-3 sets of 30-60 seconds

LEG RAISES
1-3 sets of 30-60 seconds

SCISSOR KICKS
1-3 sets of 30-60 seconds

Rest 1 minute between rounds


Wednesday- BACK AND BICEPS

PULL UPS
5 sets of Max reps, rest 2 minutes between sets

BARBELL ROW
3 sets of 6-8 reps, rest 1 minute between sets

SINGLE-ARM ROW
3 sets of 8 reps, rest 1 minute between sets

BARBELL CURL
3 sets of 8 reps, rest 1 minute between sets

DUMBBELL CROSS-BODY HAMMER CURL
3 sets of 8 reps, rest 1 minute between sets


Thursday- 5K AND CORE WORK

3.1 Mile Run

PLANK
1-3 sets of 30-60 seconds

SIDE PLANK
1-3 sets of 30-60 seconds

BICYCLE CRUNCH
1-3 sets of 30-60 seconds

LEG RAISES
1-3 sets of 30-60 seconds

SCISSOR KICKS
1-3 sets of 30-60 seconds

Rest 1 minute between rounds


Friday- LEGS

SQUAT
5 sets of 6-8 reps, rest 2 minutes between sets

DEADLIFT
3 sets of 6-8 reps, rest 1 minute between sets

WALKING LUNGE
3 sets of 8-12 reps, rest 1 minute between sets

CALF PRESS
3 sets of 15-25 reps, rest 1 minute between sets


Saturday- ACTIVE REST


Sunday- ACTIVE REST


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

Anything else will be rotated in and out, these will remain constant.


Goals:

1. Training-

Run a Marathon in less than 4:20 next September

2. Weight/Physique-

To lose 20lbs

Here we go....

[E_P_C]

First day in the gym in a long time, had to make sure my card still worked to get in.

Stats:

Weight:

188.6 lbs


Diet:

Post Workout-

3 Whole Eggs
2 Egg Whites
1 cup of Spinach
1/2 Tomato
2 Slices of Whole Wheat Bread
1/2 Avocado
1 scoop of Xtreme Formulations Ultra Peptide

Dinner-

Steak
Brown Rice
Black Beans
Corn
Pico

Snack-

1 scoop of Xtreme Formulations Ultra Peptide w/ 8 oz of 2% Milk


Training Routine:

Started off with good weights but nothing too heavy.

CHEST, SHOULDERS, TRICEPS

FLAT DUMBBELL PRESS
5 sets of 8 reps x 50 lbs

MACHINE FLY
3 sets of 8 reps x 70 lbs

PUSH-UP
1 set to failure x 19

STANDING BARBELL SHOULDER PRESS
4 sets of 8 reps x 75 lbs

DUMBBELL FRONT RAISE
3 sets of 7 reps x 15 lbs

DUMBBELL LATERAL RAISE
3 sets of 7 reps x 15 lbs

DUMBBELL REAR-DELT RAISE
3 sets of 7 reps x 15 lbs

TRICEPS PRESS-DOWN
3 sets of 8 reps x 30 lbs

BILATERAL TRICEPS KICK-BACK
3 sets of 8 reps x 15 lbs


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[guy169]

off to a good start keep it up

[E_P_C]

off to a good start keep it up

Thanks

[E_P_C]

Extremely sore from yesterday, guess thats what I get for not working out for 6 months

Stats:

Weight:

188.6 lbs


Diet:

Breakfast-

4 Whole Eggs
1 cup of Spinach
1/2 Tomato
2 Slices of Whole Wheat Bread
1/2 Avocado

Dinner-

2 Tortillas
Ground Beef, Tomato, Avocado, Beans, Quinoa/Brown Rice


Snack-

1 scoop of Xtreme Formulations Ultra Peptide
1 Bowl of Cheerios with Blueberry Granola w/ 8 oz of 2% Milk
L & L Protein Brownie PB


Training Routine:

6.2 Mile Run- 1:04:45

PLANK
3 sets of 30 seconds

SIDE PLANK
3 sets of 30 seconds

BICYCLE CRUNCH
3 sets of 30 seconds

LEG RAISES
3 sets of 30 seconds

SCISSOR KICKS
3 sets of 30 seconds

Rest 1 minute between rounds


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1/2 scoop of Steel Edge Pre Workout

[E_P_C]

Still sore, felt like that limited what I could do today

Stats:

Weight:

188.4 lbs (-.2lbs Overall)


Diet:

Post Workout-

4 Whole Eggs
1/2 Cup of Liquid Egg Whites
1 cup of Spinach
1 Tomato
2 Slices of Whole Wheat Bread
1/2 Avocado
1 scoop of Xtreme Formulations Ultra Peptide

Dinner-

3 Whole Wheat Hamburger Buns
Ground Beef, Peppers, Onions, Ketchup

Snack-

1 Bowl of Cheerios with Blueberry Granola w/ 8 oz of 2% Milk


Training Routine:

PULL UPS
12/10/10/4/5, rest 2 minutes between sets

BARBELL ROW
3 sets of 8 reps x 105 lbs

SINGLE-ARM ROW
3 sets of 8 reps x 50 lbs

DUMBBELL CROSS-BODY HAMMER CURL
3 sets of 8 reps x 22.5 lbs

DUMBBELL CURL
3 sets of 8 reps x 20 lbs


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1/2 scoop of Steel Edge Pre Workout

[E_P_C]

Stats:

Weight:

188.4 lbs (-.2lbs Overall)


Diet:

Lunch-

Baked Chicken, Brown Rice, Broccoli

Dinner-

Baked Chicken, Brown Rice, Broccoli


Snack-

FitCrunch Bar
1 Bowl of Cheerios with Blueberry Granola w/ 8 oz of 2% Milk
Cascadian Farm White Chocolate Chip Chewy Granola Bar


Training Routine:

3.1 Mile Run

PLANK
3 sets of 30 seconds

SIDE PLANK
3 sets of 30 seconds

BICYCLE CRUNCH
3 sets of 30 seconds

LEG RAISES
3 sets of 30 seconds

SCISSOR KICKS
3 sets of 30 seconds

Rest 1 minute between rounds


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

[E_P_C]

Not sure last time I did squats and deadlifts so the next few days will be painful Im sure. Crazy I have actually gained weight :/

5/5 this week for workouts so feels good man


Stats:

Weight:

188.8 lbs (+.2lbs Overall)



Diet:

Lunch-

4 Cod Fish Filets
White Cheddar Macaroni
1/2 Tomato

Dinner-

3 Cod Fish Filets
Brown Rice and Quinoa

Snack-

FitCrunch Bar
1 scoop of Xtreme Formulations Ultra Peptide


Training Routine:

SQUAT
5 sets of 8 reps 135/155/155/155/175, rest 2 minutes between sets

DEADLIFT
3 sets of 8 reps 225/225/225, rest 1 minute between sets

WALKING LUNGE
3 sets of 10 reps, rest 1 minute between sets


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Diet was on track over the weekend so not sure why the scale is going up.

Legs are still really sore from Friday but played some basketball today.


Stats:

Weight:

189.4 lbs (+.8lbs Overall)


Diet:

Breakfast-

3 Whole Eggs
1 cup of Spinach
1/2 Tomato
2 Slices of Whole Wheat Bread

Dinner-

Chicken Corn Chowder
2 Slices of White Bread

Snack-

1 scoop of Xtreme Formulations Ultra Peptide
Lara Bar


Training Routine:

CHEST, SHOULDERS, TRICEPS

FLAT DUMBBELL PRESS

55 x 8
60 x 8
60 x 8
60 x 8
60 x 6

MACHINE FLY

70 x 8 x 3

PUSH-UP

20

STANDING BARBELL SHOULDER PRESS

85 x 8 x 3

DUMBBELL FRONT RAISE

17.5 x 8 x 3

DUMBBELL LATERAL RAISE

17.5 x 8 x 3

DUMBBELL REAR-DELT RAISE

20 x 8 x 3

TRICEPS PRESS-DOWN

60 x 8
60 x 8
60 x 8

BILATERAL TRICEPS KICK-BACK

17.5 x 8 x 3

Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Skipped todays workout. Groin is too sore to run. Im hoping its just from first leg workout in 6 months and not going to be an issue. Will try and make up the run on Saturday with the core work.

Stats:

Weight:

188.8 lbs (+.2lbs Overall)


Diet:

Breakfast-

2 Whole Eggs

Lunch-

Steak and Cheddar Panini with Turkey Chili

Dinner-

2 Tortillas
Ground Beef, Tomato, Avocado, Quinoa/Brown Rice
Small Bowl of Tortilla Chips


Snack-

1 scoop of Xtreme Formulations Ultra Peptide
Clif Bar


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

[E_P_C]

Good increase in weights today, starting to get back into it.

Stats:

Weight:

188.8 lbs (+.2lbs Overall)


Diet:

Post Workout-

4 Whole Eggs
1/2 Cup of Liquid Egg Whites
1 Tomato
2 Slices of Whole Wheat Bread

Dinner-



Snack-

1 scoop of Xtreme Formulations Ultra Peptide
Clif Bar


Training Routine:

PULL UPS
15/10/10/5/5, rest 2 minutes between sets

BARBELL ROW
3 sets of 8 reps x 135 lbs

SINGLE-ARM ROW
3 sets of 8 reps x 55 lbs

DUMBBELL CROSS-BODY HAMMER CURL
3 sets of 8 reps x 25 lbs

DUMBBELL HAMMER CURL
3 sets of 8 reps x 30 lbs

DUMBBELL CURL
3 sets of 8 reps x 20 lbs


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Missed the run today, leg still bothering me

Stats:

Weight:

188.4 lbs (-.2lbs Overall)


Diet:

Lunch-

Ground Beef Brisket
1 cup of Mac and Cheese

Dinner-

Ground Beef Brisket
1 cup of Quinoa and Brown Rice
Small Bowl of Tortilla Chips


Snack-

Nutri Grain Bar
1 scoop of Xtreme Formulations Ultra Peptide


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

[E_P_C]

Hamstring still tight but managed to push thru and increase the weights on squats

Stats:

Weight:

188.8 lbs (+.2lbs Overall)


Diet:

Lunch-


Dinner-



Snack-

1 scoop of Xtreme Formulations Ultra Peptide
2 packets of Oatmeal



Training Routine:

SQUAT
5 sets of 8 reps 135/155/175/185/195, rest 2 minutes between sets

DEADLIFT
3 sets of 8 reps 225/225/225, rest 1 minute between sets

WALKING LUNGE
3 sets of 10 reps, rest 1 minute between sets


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

[E_P_C]

Workouts are starting to feel good again, weight is remaining constant.

Stats:

Weight:

188.8 lbs (+.2lbs Overall)


Diet:

Dinner-

2 Pork Chops
Mashed Potatoes
Asparagus

Snack-

2 Packets of Oatmeal
1 scoop of Xtreme Formulations Ultra Peptide w/ 8 oz of 2% Milk
1 Bowl of Cheerios with Blueberry Granola w/ 8 oz of 2% Milk


Training Routine:

CHEST, SHOULDERS, TRICEPS

FLAT DUMBBELL PRESS

50 x 8
55 x 8
60 x 8
65 x 8
70 x 6

MACHINE FLY

80 x 8 x 3

PUSH-UP

20

STANDING BARBELL SHOULDER PRESS

85 x 8
95 x 6
95 x 6
95 x 7
100 x 6

DUMBBELL FRONT RAISE

20 x 8 x 3

DUMBBELL LATERAL RAISE

20 x 8 x 3

PLATE RAISES

25 x 8 x 3

TRICEPS PRESS-DOWN

62.5 x 8
62.5 x 8
62.5 x 8

BILATERAL TRICEPS KICK-BACK

20 x 8 x 3


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Dropped the mileage to try and up the speed. Legs are still just tired and sore.

Stats:

Weight:

188.8 lbs (+.2lbs Overall)


Diet:

Lunch-

4 Whole Eggs

Dinner-

4 Hard Shell Tacos
Ground Beef, Avocado Salsa
Small Bowl of Tortilla Chips

Snack-

1 scoop of Xtreme Formulations Ultra Peptide w/ 8 oz of 2% Milk
Pumpkin Pie Ice Cream Sandwich


Training Routine:

2 Mile Run (17:48)

PLANK
3 sets of 30 seconds

SIDE PLANK
3 sets of 30 seconds

BICYCLE CRUNCH
3 sets of 30 seconds

LEG RAISES
3 sets of 30 seconds

SCISSOR KICKS
3 sets of 30 seconds

Rest 1 minute between rounds


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad

[E_P_C]

Just trying for increases in reps or weight, week to week

Stats:

Weight:

186.6 lbs (- 2lbs Overall)


Diet:

Post Workout-

Grilled Chicken and Brown Rice

Dinner-

Grilled Chicken and Brown Rice

Snack-

1 scoop of Xtreme Formulations Ultra Peptide
Nutri Grain Bar
2 Whole Wheat slices of Bread with 3 Whole Eggs


Training Routine:

PULL UPS
20/8/8/8/7 rest 2 minutes between sets

BARBELL ROW
3 sets of 8 reps x 135 lbs

SINGLE-ARM ROW
3 sets of 8 reps x 55 lbs

DUMBBELL CROSS-BODY HAMMER CURL
3 sets of 8 reps x 25 lbs

DUMBBELL HAMMER CURL
3 sets of 8 reps x 30 lbs

DUMBBELL CURL
3 sets of 8 reps x 20 lbs

REVERSE CABLE BAR CURLS
3 sets of 8 reps x 60 lbs


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Late posts but workouts were done.

Stats:

Weight:

186.6 lbs (- 2lbs Overall)


Training Routine:

1 Mile Run (7:01)

SQUAT

135 x 8
165 x 8
185 x 8
205 x 6
225 x 6

DEADLIFT

225 x 8
225 x 8
275 x 8

WALKING LUNGE

3 sets of 10 reps


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout

[E_P_C]

Good start to the week

Stats:

Weight:

188.6


Diet:

Lunch-

3 Whole Eggs
Tortellini Pasta

Dinner-



Snack-



Training Routine:

CHEST, SHOULDERS, TRICEPS

FLAT DUMBBELL PRESS

50 x 8
55 x 8
60 x 8
65 x 8
70 x 6

MACHINE FLY

80 x 8 x 3

PUSH-UP

25

STANDING BARBELL SHOULDER PRESS

85 x 8
95 x 8
95 x 7
105 x 4
95 x 5

DUMBBELL FRONT RAISE

20 x 8 x 3

DUMBBELL LATERAL RAISE

20 x 8 x 3

PLATE RAISE

25 x 8 x 3

TRICEPS PRESS-DOWN

70 x 8
70 x 8
70 x 8

BILATERAL TRICEPS KICK-BACK

20 x 8 x 3

90 MINS OF BASKETBALL


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout
IFORCE Finish Line 1 scoop Post Workout
IFORCE Hemavol 2 scoops Pre Cardio

[E_P_C]

Good improvement this week. My goal right now is to increase my 2 Mile time by 10 seconds every week and then Thursday increase my 1 Mile time by 5 seconds. This week was a 51 second improvement from last week. I just started this hence the big drop in time after one week.


Stats:

Weight:

188.6


Diet:

Lunch-

Ground Beef and Potatoes with Corn

Dinner-

Chicken Tacos

Snack-

1 scoop of Xtreme Formulations Ultra Peptide x 2
1 Bowl of Cheerios with Blueberry Granola w/ 8 oz of 2% Milk
Pumpkin Pie Ice Cream Sandwich
Banana


Training Routine:

2 Mile Run- 16:57 (-51 secs)

12 min Walk

.5 Mile Run- 3:34


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
IFORCE Finish Line 1 scoop Post Workout
IFORCE Hemavol 1 scoop Pre Cardio

[E_P_C]

Just trying for increases in reps or weight, week to week

Stats:

Weight:

188.6 lbs


Diet:

Post Workout-

Chicken Tacos

Dinner-

Chicken and Brown Rice

Snack-

1 scoop of Xtreme Formulations Ultra Peptide
Almonds
Bag of Peanuts


Training Routine:

PULL UPS
21/10/9/8/5 rest 2 minutes between sets

BARBELL ROW
3 sets of 8 reps x 145 lbs

SINGLE-ARM ROW
3 sets of 8 reps x 55 lbs

DUMBBELL CROSS-BODY HAMMER CURL
3 sets of 8 reps x 25 lbs

DUMBBELL HAMMER CURL
3 sets of 8 reps x 30 lbs

DUMBBELL CURL
3 sets of 8 reps x 22.5 lbs


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout
IFORCE Finish Line 1 scoop Post Workout

[E_P_C]

Woke up late, tired, just didnt really feel that great today.


Stats:

Weight:

188.6


Diet:

Lunch-

Spaghetti with Garlic Bread

Dinner-

Spaghetti with Garlic Bread

Snack-

1 scoop of Xtreme Formulations Ultra Peptide x 2


Training Routine:

1 Mile Run- 6:59 (-2 secs)

15 min Walk

Some Core Work


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
IFORCE Finish Line 1 scoop Post Workout
IFORCE Hemavol 1 scoop Pre Cardio

[E_P_C]

4 weeks back into it, numbers are pretty much what I was hoping for and I feel pretty good about them.

Stats:

Weight:

188.8 lbs (+ .2 lbs Overall)


Training Routine:

SQUAT

135 x 8
165 x 8
185 x 8
205 x 8
225 x 8

DEADLIFT

225 x 8
315 x 6
315 x 6
315 x 6

CALF RAISES

90 X 20 X 3

WALKING LUNGE

3 sets of 10 reps


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout
IFORCE Finish Line 1 scoop Post Workout

[JustBulk]

Quick question pal, is your extreme pull up crew thread still in operation lol.

[Bodybuild3]

Nice log, man! Love the format. Subbed to follow your journey. Good luck!

[E_P_C]

Quick question pal, is your extreme pull up crew thread still in operation lol.

http://forum.bodybuilding.com/showth...3&p=1460464173

[E_P_C]

Late post from yesterday

Stats:

Weight:

188.0 lbs (- .6 lbs Overall)


Training Routine:

CHEST, SHOULDERS, TRICEPS

FLAT DUMBBELL PRESS

60 x 8
70 x 8
75 x 8

MACHINE FLY

90 x 8 x 3

PUSH-UP

25

STANDING BARBELL SHOULDER PRESS

85 x 8
85 x 8
85 x 8
85 x 8
85 x 6

DUMBBELL FRONT RAISE

25 x 8 x 3

DUMBBELL LATERAL RAISE

15 x 8 x 3

PLATE RAISE

25 x 8 x 3

TRICEPS PRESS-DOWN

72.5 x 8
72.5 x 8
72.5 x 8

PUSH-UP

20 / 20 / 15

80 MINS OF BASKETBALL


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
Athletic Edge 1 scoop of Steel Edge Pre Workout
IFORCE Finish Line 1 scoop Post Workout

[E_P_C]

Stats:

Weight:

186.2 (- 2.4 lbs Overall)


Training Routine:

2 Mile Run- 16:29 (-28 secs)

10 min Walk


Supplements:

Controlled Labs Orange OxiMega Fish Oil
Controlled Labs Orange Triad
IFORCE Finish Line 1 scoop Post Workout
IFORCE Hemavol 1 scoop Pre Cardio