Journey to a new me

[jwtiger69]

It has been a while sense I had a log going, so here we go....
For the longest time I have just been spinning my wheels and I feel like I am making little to no progress. The last few days I decided to re-look and make some new goals. One of them mostly is to really focus on dropping weight. I am currently 218 and really feel that I should work on getting under 200 (190 would be sweet but let's not get crazy). I really would like to just look athletic and muscular. I could care less about being huge at this point, because I have been trying that and really feel like I am getting nothing from it. I figure new goals will keep me motivated right now. Other goals are:

Bench Press: 315x5
Squat: Back in the high 300's
Deadlift: Get back over 400
Pullups: 15+
Dips: BW + 90 x 10


I have no time frame on when I would like to hit those but I am mainly concerned with just getting in better shape. My cardio will mostly be running as I think I would like to run some 5k and 10k races again at some point. Training right now will be all based around strength training and of course some form of cardio. I have a few programs I have collect over the years and figured it would be fun just to do those. One of the biggest things I want to work on and of course need to do regularly is work on my flexibility, and do a lot of mobility work.

[lonniej]

It has been a while sense I had a log going, so here we go....
For the longest time I have just been spinning my wheels and I feel like I am making little to no progress. The last few days I decided to re-look and make some new goals. One of them mostly is to really focus on dropping weight. I am currently 218 and really feel that I should work on getting under 200 (190 would be sweet but let's not get crazy). I really would like to just look athletic and muscular. I could care less about being huge at this point, because I have been trying that and really feel like I am getting nothing from it. I figure new goals will keep me motivated right now. Other goals are:

Bench Press: 315x5
Squat: Back in the high 300's
Deadlift: Get back over 400
Pullups: 15+
Dips: BW + 90 x 10


I have no time frame on when I would like to hit those but I am mainly concerned with just getting in better shape. My cardio will mostly be running as I think I would like to run some 5k and 10k races again at some point. Training right now will be all based around strength training and of course some form of cardio. I have a few programs I have collect over the years and figured it would be fun just to do those. One of the biggest things I want to work on and of course need to do regularly is work on my flexibility, and do a lot of mobility work.

Solid goals jw!! Good plan working on your flexibility/mobility..Wish I would have focused more on it when I was younger..

[jwtiger69]

Solid goals jw!! Good plan working on your flexibility/mobility..Wish I would have focused more on it when I was younger..

Thanks for dropping by. I am already slacking in here... But ya I really need to work on my mobility. I have already having shoulder issues on top my lower back problems.

[jwtiger69]

Week 2 Day1

Upper Body


1. Bench: 185x7, 205x5, 215x3

2. Flat DB Press: 60x25, 14

3a. Wide Grip Cable Rows: 130x12, 150x12, 165x12,10
3b. Close Grip Pushdowns: 120x12, 130x12, 140x12,10

4a. DB Shrugs: 75x12,12,10
4b. Laterals: 15x12,12,12

5. Barbell Complex with 65lbs
Deadlifts, Rows, Hang Cleans, Push Press, Squats x 3 rounds for 10 reps each


NOTES: My bench is weak and I really blame my shoulder problems and not really working it for a long time. Those complexes are super fun and killer. That is also one way I am doing cardio now. I will be trying to run a mile after each workout and will try to work up to 2 over time. After the lifting I stretched and foam rolled my entire body.

[bbowsh54]

Week 2 Day1

Upper Body


1. Bench: 185x7, 205x5, 215x3

2. Flat DB Press: 60x25, 14

3a. Wide Grip Cable Rows: 130x12, 150x12, 165x12,10
3b. Close Grip Pushdowns: 120x12, 130x12, 140x12,10

4a. DB Shrugs: 75x12,12,10
4b. Laterals: 15x12,12,12

5. Barbell Complex with 65lbs
Deadlifts, Rows, Hang Cleans, Push Press, Squats x 3 rounds for 10 reps each


NOTES: My bench is weak and I really blame my shoulder problems and not really working it for a long time. Those complexes are super fun and killer. That is also one way I am doing cardio now. I will be trying to run a mile after each workout and will try to work up to 2 over time. After the lifting I stretched and foam roller my entire body.

Yyyyyyyyyyyyyyyyyyyyyeah buddy!

[jwtiger69]

Week 2 Day 3

Lower Body

Squats: 205x7, 220x5, 230x3

V-Squat Machine (Split Squats): 40x 10,10,8 (each leg)

Back Extensions: BW x 15,15,15

Med Ball Twist: 3 sets of 20

1 mile run

NOTES: Squats felt really good. I think I had an easy 1-2 left in the tank on the last set. Those split squats felt amazing and hurt like a bit*h. Running felt easier than last week but not good enough. After the workout I stretched and foam rolled.

[Artemis00]

OH sh*t, was worried I was going to be late to the party. Looks like I got in at the right time

Hopefully I don't slack as much following your journal as I have with everything. LOL

[jwtiger69]

OH sh*t, was worried I was going to be late to the party. Looks like I got in at the right time

Hopefully I don't slack as much following your journal as I have with everything. LOL

Now we get the party started... Glad to have to sexiness in here. Well, I think I am sexy but some people may thing otherwise. lol!


Don't worry I slack off all the time. There are times I am on point and keep up with everyone and then I get caught up in other things and miss out on the fun.

[jwtiger69]

Yyyyyyyyyyyyyyyyyyyyyeah buddy!

Oh HI!

[bbowsh54]

Oh HI!

Happy Friday, brotha'!

[jwtiger69]

Week 3 Day 2

Lower Body

Squats: 210x6, 225x4, 245x2 (easy)

V-Squat Machine (Split Squats): 40x 10,10,10 (each leg)

Back Extensions: BW x 15,15,15

Spread Eagle Situps with 20pound med ball: 3 sets of 15


NOTES:

I am already slacking in here. Squats are starting to feel better and honestly 245 is the heaviest I have put on my back in about 2 years. After the workout I stretched and foam rolled.

[Artemis00]

NOTES:

I am already slacking in here.

[jwtiger69]

I am working in it.... I know you miss me and want me around. I will do my best to full-fill your request!



lol

[Artemis00]

I am working in it.... I know you miss me and want me around. I will do my best to full-fill your request!



lol

Damn I hate that they don't show pics with http: anymore...and I can't seem to keep it straight which ones do show up. Thank goodness for tinyurl

[jwtiger69]

Monday's workout: Upper body

Close grip bench: 175 x 4,4,4,8

YWT's: 4 x 10 second holds in each postion

Strength Capacity Circut: 3 rounds 10 reps each
A: Off-set Med ball push-ups (each arm)
B: Cable Rows
C: Lateral Raises
D: Sit-ups

NOTES: Current weight is 217.4. Slowly going down... After lifting focus on foam rolling and stretching. Followed by 20 minutes of cardio.

[Artemis00]

Solid workout. Looks like you got in more than I did.

[jwtiger69]

Solid workout. Looks like you got in more than I did.

Thanks! I am trying to make the most out of them right now. I am just trying to get and get out. Now that soccer starts (practices next week) I have to make the most of my time.

[jwtiger69]

I missed logging the last few workouts. Truth be told I went off track and forgot to bring my notebook with me so I can track everything. I will be back at it tomorrow. Nothing really new....

[lonniej]

Checking in!! Have a great weekend JW!

[Artemis00]

I missed logging the last few workouts. Truth be told I went off track and forgot to bring my notebook with me so I can track everything. I will be back at it tomorrow. Nothing really new....

You use a notebook??? Damn you are old school.

[jwtiger69]

You use a notebook??? Damn you are old school.

Yes I do! I am against using my phone while I am in the gym.

[jwtiger69]

Last night's workout:

A.) Close grip bench

135x5, 155x5, 175x5, 185x5, 205x5, 225x3

B.) Dips

BW x 8,8,8

C.) Chest Supported Rows

90x10, 100,x10, 110x10,8

D1.) Side Laterals

15x 12,12,12

D2.) BB Curls (Straight bar)

60x10, 70x10, 70x10, 50x 13


NOTES: Great little workout. I haven't done dips in a long time, so I didn't attempt anything crazy. I want to make them a priority again and try to add a good amount of weight to them. Other than that I stretched, foam rolled and did a little cardio.

[JustBulk]

I use a notebook too.

Then I will input it into my blog when I'm home.

Anyway, just swinging by to wish you all the best!

[Artemis00]

Yes I do! I am against using my phone while I am in the gym.

I have to use a phone in the gym...only way to ward off the gym creepers and even then isn't 100% effective.

[jwtiger69]

I use a notebook too.

Then I will input it into my blog when I'm home.

Anyway, just swinging by to wish you all the best!

Thanks for dropping by!

[jwtiger69]

I have to use a phone in the gym...only way to ward off the gym creepers and even then isn't 100% effective.

I guess that works? I am pretty sure I would be one of those creepers.... And I am sure you would like it! lol j/k?

[Artemis00]

I guess that works? I am pretty sure I would be one of those creepers.... And I am sure you would like it! lol j/k?

I'd let you creep on me. It is the old or really, really, really annoying ones that you I use the phone to try to avoid. They are the one that will interrupt you to either talk to you for an hour about something that nobody would be interested in or to brag about what they use to lift back in the day (I think 30 BC).

[jwtiger69]

I'd let you creep on me. It is the old or really, really, really annoying ones that you I use the phone to try to avoid. They are the one that will interrupt you to either talk to you for an hour about something that nobody would be interested in or to brag about what they use to lift back in the day (I think 30 BC).

The real question is if you would creep on me? I admit I am a little out of shape (rough year) but I still think I am sexy!

[Artemis00]

The real question is if you would creep on me? I admit I am a little out of shape (rough year) but I still think I am sexy!

Oh I'd creep on you...hell, I creep on a lot of guys at the gym. I'm absolutely awful to the point that I think I scare them.

[jwtiger69]

Oh I'd creep on you...hell, I creep on a lot of guys at the gym. I'm absolutely awful to the point that I think I scare them.

I would love for you to scare me!


You must spread some Reputation around before giving it to Artemis00 again.