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  1. #1
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline

    Cool JoJo's Bizarre Adventure to get swole.

    Intro
    Hey bros, I've been lurking this section for a few days now. Lots of inspiring content and I'm really excited to start my own journey here. To start off, I would say I had a passion for working out since I was in about 7th grade. I'd go and work out in my cousin's basement a couple days a week, by the time high school came around I was the strongest kid around, a little chunky but I had a good amount of muscle. At the end of freshman year of high school and into Sophomore year, I started hitting the weights again hard. I got into the best shape I'd ever been in, probably around 165 @5'9. Then, I discovered alcohol, I got a job, I went to college and although I had spurts of fitness, I had routines disrupted and caved into bad habits for years. At my peak, I was around 205 @5'10. I've dieted and lost weight very sporadically throughout the years. Currently, I weigh ~192, while sitting about in the middle of a 25-30% range.

    Goals
    My only real fitness goal is to take it month by month. I hear realistically you could shed around 2%BF/wk, so I'm aiming to hit 5%/mo, over the next couple of months to get back in the teens and reassess from there. I'm going to be starting a new job in a couple of weeks which will probably throw a wrench in my plans, but I plan to do my best to get to the gym(Which is conveniently on the way) before/after work. I plan on using this journal to really keep myself accountable to working out up to 5-6 times a week. I expect some **** now & again and I'll take everything lightly.

    Current Stats
    5'10
    192.6 lbs
    26.5% (I took a few measurements today and found myself around this)
    Bench - Current 185x3, best 235x2
    Squat - Current 195x3, best 275x1
    Deadlift - Current 275x1, best 315x5
    Mile - Current 9:30, best 7:30

    An average workout for me is currently 15 minutes cardio, some weight training and I'll finish it off with another 15 minutes of an alternate form of cardio depending on the muscle group worked out. I've got to say, I struggle with consistency in the gym right now and I almost feel as if I'm working out, but not training to my goal. So that's something I will work on.
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  2. #2
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline
    Currently, my plan is to start off on a basic 4 day split. 6 days in the gym.
    Sunday - Cardio (Intense)
    Monday - Chest & Tris & Shoulders & Cardio
    Tuesday - Legs & Calves & Cardio
    Wednesday - Cardio (Steady)
    Thursday - Back & Bis & Cardio
    Friday - Core & Cardio
    Saturday - Off

    I actually went ahead and did Back/Bis today, so I'll work with some steady cardio tomorrow.

    I'm also keeping calories around 2,000. That won't be logged, but my goal is to hit 2k (150g protein).
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  3. #3
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline
    Yesterday, I hit back & bis. Short disorganized day.

    Ended up around 1500 cals/145 protein.

    8x5 Assisted Pullups
    Lat pulls 80x12x5
    Pull downs 80x12x5
    Dumbbell 20x16x5
    Cycled for 30 minutes towards the end (8.5 miles).

    Weighed in this morning at 191.8

    As I said before, I want to make my program more rigid. So look for that next week. Will do cardio today as I did back/bi yesterday, core work tomorrow then get back Sunday for some more cardio.
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  4. #4
    Registered User HoustonMiscer's Avatar
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    In. Right there with you buddy
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  5. #5
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline

    Cardio Hardio day.

    30 minutes on the elliptical.
    20 minutes on the bike.
    10 minutes walking on the treadmill with steep incline.

    Wrapped up with a 10 minute sauna sesh.
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  6. #6
    Great Account YoungMetro24's Avatar
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    YoungMetro24 is offline
    Originally Posted by JotaroJoestar View Post
    30 minutes on the elliptical.
    20 minutes on the bike.
    10 minutes walking on the treadmill with steep incline.

    Wrapped up with a 10 minute sauna sesh.
    Why aren’t you doing core work everyday?
    IG: @ryan_s123456
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  7. #7
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline
    Did some core work Friday. Additional 30 minutes of cardio and a 30 minute sauna sesh to try to sort out water retention.

    Did some decent eating this weekend. Didn't hit the gym, but kept up with my steps, which I'm using to measure out my NEAT.
    Saturday I had broccoli & chicken for lunch and followed it up with some wings & a hamburger.
    Sunday, went to the movies & then out to eat with a girl I'm seeing.
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  8. #8
    JoJo JotaroJoestar's Avatar
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    JotaroJoestar is offline
    Originally Posted by YoungMetro24 View Post
    Why aren’t you doing core work everyday?
    I'll add this into my workouts starting tomorrow.

    Today was chest day.
    Started with a 8:45 mile run. Ended with 15 minutes on the elliptical and 20 in the sauna.
    worked up to 165x5 bench,
    45x8x5 incline bb
    30x12x3 shoulder press
    Also did some pushdown work.
    Lifting again.
    Fat Loss Journal -
    https://forum.bodybuilding.com/showthread.php?t=178037101
    Starting - 197.6
    Current - 191.8
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  9. #9
    Great Account YoungMetro24's Avatar
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    YoungMetro24 is offline
    Originally Posted by JotaroJoestar View Post
    I'll add this into my workouts starting tomorrow.

    Today was chest day.
    Started with a 8:45 mile run. Ended with 15 minutes on the elliptical and 20 in the sauna.
    worked up to 165x5 bench,
    45x8x5 incline bb
    30x12x3 shoulder press
    Also did some pushdown work.
    Why are you running a mile before attempting a workout that begins with high intensity low rep compound movements?
    IG: @ryan_s123456
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