Journey back to sub 220

[Rjeezie]

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...

[Rjeezie]

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.

[Rjeezie]

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.

[Rjeezie]

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!

[Rjeezie]

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.

[Rjeezie]

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.

[Rjeezie]

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.

[Rjeezie]

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.

[Rjeezie]

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.

[Rjeezie]

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.

[Camarija]

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

[Rjeezie]

Friday (1/24/20) - Shoulder Day

Warm Up
15 minutes elliptical


DB shoulder press
12x50
10x65
6x80
6x80
6x80

Incline Bench EZ Bar Front Raises
4x10 - 50

Machine Lateral Raises
4x10 -70

Reverse Fly Machine
4x10 - 90

Face pulls
20x50
20x60
20x75

Cardio
35 minutes elliptical


Thoughts:
Honestly, really considered skipping today! Busy day of meetings and running around. Layed down at home and didn't go during my normal time, but decided to go anyways. Turned out to be a decent shoulder day. Glad I went and forced myself to go. Just one of those days.

Overall, it was a weird week because I felt like a few of my workouts weren't good, but still made it. Kept to the diet pretty well all week. I will be interested in seeing how my weight is come this Saturday as it will be my first weigh in since the 10th. I feel (body wise) like I'm progressing some. Feeling stronger in the gym (probably the added pre has helped there), but I did notice this week a little sluggish creeping in. Could be from the cutting. So we'll see. Looking forward to this week and hopefully having a strong week of work!

[Rjeezie]

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

Hey man, It's going ok so far. We (my wife and I) decided to only weigh in once a month. I use to weigh in every week, but she felt like she was getting obsessed with the scale and didn't want to do that, so at least for now we're at once a month. So I'll get a better idea of if the cut is working, etc. around Saturday. I feel like it is.

You're probably right about the cut and zoning out. I at least push through it. Even on the days where I feel like it wasn't a great workout, I still worked out. A sluggish workout is better than no workout right!

As far as the rear delts, probably not. I probably don't give them as much attention as I should! Might have to look into that. Any suggestions?

[Camarija]

Good call on switching from weekly to monthly check-ins. I'll probably make that change myself soon enough.

About the rear delt work; it looks like you already do a bunch of volume from face pulls on your shoulder days, but if you want to add in a finisher on another day to zero-in on the weakness I like these Shoulder External Rotations with a cable stack:



I know some people prefer to do these lying on their sides using dumbbells instead of the standing cable version.

Cheers bud!

[Rjeezie]

Good call on switching from weekly to monthly check-ins. I'll probably make that change myself soon enough.

About the rear delt work; it looks like you already do a bunch of volume from face pulls on your shoulder days, but if you want to add in a finisher on another day to zero-in on the weakness I like these Shoulder External Rotations with a cable stack:



I know some people prefer to do these lying on their sides using dumbbells instead of the standing cable version.

Cheers bud!

Rotator cup exercises! I use to do them, but slacked off. I might add these to the end of chest days since that engages a lot of shoulders too.

[Rjeezie]

Monday (1/28/20) - Chest Day

Bench
15x135
10x225
5x245
5x275
5x315 (spot help on the last 2)

Incline
10x135
10x185
9x225 (failed at 9, but got up with spot)

Decline
10x135
8x225
6x225

Cable flies
20x50
20x75
12x90

Shoulder External Cable Rotation
4x12 - 10lbs


Cardio
35 elliptical

Thoughts:
I didn't do my normal 15 minute warmup and I think I felt it on my first few sets... might be more mental than anything. Anyways, felt great today on my chest lists. Chest is getting stronger, though I might take a slight de-load next week for chest to make sure my shoulder stays ok. Might do a lighter weight/higher rep routine.

[Rjeezie]

Tuesday (1/28/20) - Back Day

Warm Up
15 minutes elliptical

Under Hand Grip Bent BB Rows
10x135
10x185
10x225
8x245
5x275

V-Bar Rows
20x2 plates
15x3 plates
12x4 plates
10x5 plates

BB Shrugs
4x30 - 225

BB Upright Rows
10x65
10x95
6x135

Cardio
40 minutes elliptical


Thoughts:
Felt great today. Lifted strong and felt like I had good focus and endurance during the whole session.

[Rjeezie]

Wednesday (1/29/20) - Leg Day

Cardio
30 minutes elliptical

Seated Hamstring Curls
20x75
20x90
20x105
20x120

Leg extensions - alternating 10 slow reps and 1o fast reps
*By slow, I mean a 5 count both ways

20x65
20x70
20x75

Hip abductions SS/ with hip adductions
4x25 - 75


Seated Calf Raises
25x90
20x135
15x160
10x180

Cardio
30 minutes elliptical

Thoughts:
So, my knee isn't necessarily hurting, but it still feels a little tight, so I'm still staying away from leg presses, etc. Since today was going to be a lighter day, I decided to double up on my cardio and do 30 minutes in the front and the end.

The slow counts of the leg extensions were killers... they really burned. It's good to feel like I got a little quad work while still nursing this knee. Energy levels felt good overall.

[Rjeezie]

Thursday (1/30/30) - Shoulder Day

Warm Up
15 minute elliptical

DB Shoulder Press
10x55
10x65
5x80
5x85
5x90

Overhead Press Machine
20x100
19x100
20x100

Cable Front Raises
20x20
20x30
20x30

Cable Lateral Raises
20x20
20x30
20x30

Cable Bent Over Rear Delts
15x10
5x20, 7x10
5x20, 7x10

Face pulls
20x50
20x60
20x75

External cable Rotator extensions
12x10
12x20
12x20

Cardio
30 minutes bike

Thoughts:
A lot of volume today, but felt great! Really focused and felt strong throughout the workout. Good day

[Rjeezie]

Friday (1/31/20) - Arms

Warm Up
Elliptical

BB Curls
10x45
10x95
10x105
10x135

DB Hammer Curls
10x35
10x40
10x45

Curl Machine
20x50
20x60
20x70

Cardio
30 minutes Bike

Thoughts:
Ok, this was a terrible workout. I had a BUNCH of stuff going on in the middle of the workout (phone calls, etc.). A lot going on with a work situation. I couldn't focus at all, so I just cut the workout short after the machine curls and did a little more cardio and then bounced. Oh well. Just one of them days.

[Rjeezie]

Progress Report

So I finally had my first check in yesterday (1/31/20). I weighed in at 236.4 which is a -5.8 lb drop. So far, so good. Could've been better, but I had more cheat days than I'd like to admit, but overall I'm happy with the progress.

Also, I'm feeling stronger than I have in a while, so that's a plus.






Here are my progress pics:
1/14/20 ==>>> 1/31/20


=====>>>>>




Overall, I'm happy with my progress so far. Gotta keep working now!

[Rjeezie]

Monday (2/3/20) - Deload Complexes

Warm Up
20 minutes elliptical


Complex - Deadlift, Hang Clean and Jerk, RDL, Bent Row, Shrugs
*These complexes are meant to be done all after each other without putting the bar down. In other words, once you pick up the bar, you go through each lift, 6 reps each, 5 different movements, for a total of 30 reps each set.

Set 1 - 115 lbs
Set 2 - 125 lbs
Set 3 - 135 lbs
Set 4 - 135 lbs ***I was gassed really bad on this set and definitely had to set the weight down after I finished the clean and jerks

BB Floor Presses
10x135
10x185
10x185
10x185

Cardio
35 minutes elliptical

Thoughts:
Deload weeks are always mentally tough because I want to say screw it and just lift heavy. But at the end of last week, I felt like my body was telling me to do it so I listened. I'm doing this deload slightly different though as I'm doing complexes 3 days. Not heavy lifting at all, but pretty much a HIIT workout. Felt good sweating and working out that Super Bowl cheat meal!!!!

January was a strong month. Again, about 6 lbs down. Gotta keep it up and string another strong month together.

[Rjeezie]

Tuesday (2/4/20) - Deload Legs

Leg Press SS with Calf Press
4x25 - 270

Lying Leg Curls
4x25 - 60

Leg Extensions
4x25 - 70

Hip abduction & adduction
4x25 - 60

Cardio
30 minutes elliptical


Thoughts:
Not much to say... deload weeks are boring!

[Camarija]

Progress Report

So I finally had my first check in yesterday (1/31/20). I weighed in at 236.4 which is a -5.8 lb drop. So far, so good. Could've been better, but I had more cheat days than I'd like to admit, but overall I'm happy with the progress.

Also, I'm feeling stronger than I have in a while, so that's a plus.






Here are my progress pics:
1/14/20 ==>>> 1/31/20


=====>>>>>




Overall, I'm happy with my progress so far. Gotta keep working now!

Good drop man!

That's a safe calorie deficit, and you know almost all of those 5.8 lbs were fat, not muscle

These cuts are such a long mental game to do well but you got it!

[Rjeezie]

Good drop man!

That's a safe calorie deficit, and you know almost all of those 5.8 lbs were fat, not muscle

These cuts are such a long mental game to do well but you got it!

Man you're not lying there! It's a long road too. In my mind, I wanted slightly more than 5.8lbs, but I knew I had more cheat meals than I wanted. But it's ok. Still gotta live a little too!

[Rjeezie]

Wednesday (2/5/20) - Back Deload


Warm Up
15 min elliptical

Wide Grip Pulldowns
3x20 - 105

V-Bar Cable Rows
3x20 - 105

Smith Machine Shrugs
3x20 - 185

Reverse Cable Flies
3x20 - 10

Cardio
37 minutes elliptical

Thoughts:

Again, not much to say on a deload week. Decent volume, nothing too heavy. Also been stretching and foam rolling more this week which has felt great! Need to continue to stretch more than I normally do.

[Rjeezie]

Thursday and Friday - Rest days
Thursday and Friday ended up being rest days, and this weekend has been eating galore! Carb re-up I guess. Can't wait to get to Monday and get after it again!

[Rjeezie]

Monday (2/10/20) - Chest Day


Warm Up
15 minutes elliptical


Bench Press
15x135
10x225
5x275
5x315
2x345

DB Incline Press
10x75
10x85
9x95

HS 1-Arm Incline Press
10x70
10x90
10x100

Machine Flies
12x100
12x130
12x135
12x140

Cardio
30 minutes elliptical


Thoughts:
Back at it! Felt pretty good today. Needed a spot on the 315 and 345, but it felt good overall. A lot of energy and focus today, probably from the week off of diet and the deload. But back focused now and ready to put in that work.

[Rjeezie]

Tuesday (2/11/20) - Back Day

Underhand Bent over Rows
10x135
10x225
5x275
5x275
5x275

V-Bar Rows
10x135
10x180
10x225
6x250
12x135

BB Shrugs
20x135
20x225
20x315
10x365
10x365

BB Curls
10x95
10x105
10x115

BB Good Mornings
10x45
10x65
10x85

Cardio
45 minutes elliptical

Thoughts:
Good, heavy back day. Felt pretty good. I haven't done good morning in a really long time. Felt awkward, but oh well.

[Rjeezie]

Wednesday (2/12/20) - Leg Day

Warm Up
15 minutes walking on treadmill

Leg extension SS with Seated Leg Curl
20x100 ===>>> 20x75
20x110 ===>>> 20x85
20x130 ===>>> 20x95

Leg press SS with 1 minute step ups
30x270
25x360
20x450
15x540
10x630

Seated Calf Raises SS with 1 minute step ups
50x45
40x70
30x90
20x115
10x135

Cardio
45 minutes incline walking on treadmill

Thoughts:
Felt good getting to do a little heavier workload on my legs. Still not super heavy. Trying to be patient so I don't tweak my knee again. The step ups in between sucked. Really made the legs feel dead!