"I won't back down, I will not bow" A Quest to get shreddred and ripped

[ohthekai]

Saw the need for a journal to log my lifts and progress, so here I am. It should keep me motivated as my ultimate goal is realistically going to take me forever.

Background/Info
I've been fat all my life. At 17 was where I'd draw the line. I was 264 pounds - 42%+bf, and on my short frame, trust me, it's a whole lot. My dirty bulk had gone on far too long. I got really depressed and just stopped eating. I lost about ~100 pounds starving myself, I thought it was great, boy was I wrong. Sure I lost the weight but now I had to deal with one messed up metabolism from all the muscle loss. It had been a year since that I decided to join a gym. On joining, I looked around the internet for resources where I found bb.com. I joined and soon found out the error of my ways. There on, I started to lift.

Lifting/Diet
I started at around 160 at ~22% bf. I lifted for about 10 months since then and made progress to 182 pounds at ~16% bf. Then is when I had an accident. I tore my rotator cuff (as a result of falling down the stairs) and as much as it killed me to see all my progress go down the drain, I wasn't allowed to lift for 6 months. To kill time, I went down to my old town and met up with my childhood buds. That being said, I did everything against my goals, I ate ****, I drank loads, hardly slept, etc. After I was given the go, I had put myself back to 202 pounds at ~22% bf. Muscles atrophied and fat had come up everywhere. I was sad to see what I had done but I was nowhere near giving up. I looked around, made a lifting/diet plan and hit the gym. My lifts had obviously gone to crap but I am gaining all my strength/muscle back very fast while losing fat. It's been a month now into lifting again and all I know is that I am coming back bigger and stronger!

Goal
-I want to get down to single digit bf%. Forget the abs, I want to see the separation and sweep in my quads! I'm a pure endomorph and have been fat all my life which makes getting here all the more sweeter. It'll take years, I am well aware, but I am willing to do whatever it takes to get there!

That's pretty much it. I'll just be using the journal to log all my lifts/workouts and I'll update progress once a month or even less frequently. Unfortunately, I've had to work my ass off to see even the slightest changes so there's really no point in updating so frequently. Diet, I don't log, I know how much I eat.

So let's get this show on the road..

[ohthekai]

Short-Term Goal
-I want to look my best for college I have starting up this sept.
-I want to fit back into my M shirts.
-I want to lose 3-4% bf, gain all the lost muscle back and more.

Workout Routine
I'm using an on-average workout routine for now. Just hitting a muscle group less frequently, once a week.
Back
Chest
Legs
Off
Arms
Shoulders/Compound work
Off
Reps I vary per exercise 5-15. I aim for 10-12 on most.

Diet
I've never done well on carbs so it's low carb.. very low carb.
Macros: 50% Protein: 40% Fat: 10% Carbs
Every 4-5 days I carb up.
Calories: ~1600 - 200 give/take
Food:
Chicken/Beef/Fish
PB/Almonds
Spinach/Broccoli
Various veggies
Supplements:
Multi-vitamin (centrum)
ON Whey
Bulk BCAA (12 grams/day)


The updated pics are in my profile. They were taken a month into working out, couple-a days apart from each other.
Currrently about ~190 pounds.

[ohthekai]

Deadlifts
110 x 15
110 x 12
110 x 11
145 x 7
145 x 6
145 x 6
145 x 6
(Guess my grip work last week paid off. I wasn't able to hold 135 for more than 5 because my grip kept failing. Instead of using 45's as I had done previously, I used 25's. This made it +10 pounds and I had to descend further down. Got more reps out of it too.)

Machine Straight Rows
195 x 17
200 x 15
200 x 15

DB Rows
55 x 10
60 x 10
60 x 10
60 x 10

Shrugs
60 x 18
60 x 18

Lat Pull-Downs
105 x 10
105 x 10
105 x 10

Cardio
7 mins Epi
2 mins Rowing
Walking to/back from the gym - 45 min

Comments - Great workout, except after the DL's my lower back was killing me all through.

[ohthekai]

DB Bench Presses
45 x 15
55 x 12
55 x 10 (Incline)
55 x 10 (Incline)
55 x 8 (Incline)
45 x 10 (Incline)

BB Bench
90 x 10
90 x 10
90 x 10
100 x 10

Dips
BW x 10
BW x 10

Weighted Crunches+*Crunch Sit-ups
120 x 20 + *15
135 x 15 + *12
135 x 20 + *10
145 x 15 + *10 + 145 x 10

Cable Crossovers
45 x 10
50 x 10

Fly Machine
105 x 10
120 x 10
135 x 10
150/135/120/105/90 x 1 (10 secs)

Cardio
Walking 1 hr (morning)
12 mins Epi
1 min Rowing

Comments - Workout went well. The injury to my shoulder is healing very nicely. I no longer experience excessive pain while doing my chest workouts. It still hurts but not as much.

[ohthekai]

Squats
110 x 18
205 x 10
245 x 6
245 x 6

SLDLs
110 x 10

Hack Squats
90 x 10 (Still trying to get form right)

Leg Presses
450 x 10
630 x 10
680 x 10
700 x 10
(Broke my previous best of 650 x 10 last week.. I know I can probably handle a lot more weight but I want to work up to it slowly as the minute I start doing even one half rep or can't get 10 perfect reps out I know I'm ego lifting and can check myself)

Leg Extensions
120 x 10
135 x 10
135 x 9 + 60 x 1 (15 secs)

Seated+Standing Calf Raises
80 x 20 + 400 x 18
80 x 15 + 400 x 15
80 x 15 + 400 x 15

Cardio
45 min walk


Comments - Last week I didn't get the chance to squat as some idiots spent 45 min using the spot for various exercises, after which I was worn out. Felt the squats actually hitting my legs harder on the heavier sets. Pretty good leg workout but I've had better.

[ohthekai]

I was supposed to go out to the gym to do cardio but I passed on it because the anesthetic the dentist used didn't wear off soon enough and I looked like a puzzled chimp with the side of my face all swollen up. I'll get a walk in before I get to bed though.

[ohthekai]

BB Curl + Skullcrushers
60 x 10 + 60 x 12
60 x 10 + 60 x 12
60 x 8 + 60 x 8
60 x 8 + 60 x 8

V-Tricep Extensions
110 x 12
110 x 12
110 x 10

Overhead Tricep Pulldowns
110 x 15
110 x 12
130 x 10

Preacher Curls
70 x 15
90 x 10
90 x 10
45 x 10

Hammer Curls
25 x 10
25 x 10
25 x 8
30 x 8

Overhead Tricep Extensions
50 x 13
50 x 13
55 x 12
55 x 10

Wrist Curls + Reverse
50 x 10 + 50 x 10 + 80 x 1 (hold on both grips until failure)
50 x 10 + 50 x 10 + 80 x 1 (hold on both grips until failure)
+Some grip work

Cardio
45 min walk
20 min epi
1 min rows

Comments - Arms felt pumped son

[ohthekai]

I wasn't feeling all that well, so I just decided to do abs and a bit of cardio today.

Weighted Crunches+Crunch Sit-ups
115 x 20 + 15 + 115 x 15
115 x 15 + 12 + 115 x 12
115 x 15 + 10 + 115 x 12
120 x 15 + 10
135 x 15 + 10 + 135 x 15

Hanging Leg Raises+Crunch Sit-ups
18 + 10
18 + 10
18 + 10
18 + 10

Cardio
25 min walking
10 min epi

Comments - Initially, I really felt my abs hurting but as I progressed they hardly felt worked I suddenly got my inspiration to do abs as I currently hold a heckload of bf but I can see the shape of my abs forming. I mean I have a generous amount of fat, some of it probably loose skin from the earlier fat loss, but you can see abs shaping out. I don't know how or why this is but it's given me mad motivation! I don't work my obliques currently as I need to spare the size of my waist for now.

[xtreme3384]

Goodluck bro. You seem really dedicated. and nice squats!

[krives55]

Good luck my man. I got problems with hanging around my friends. I gain weight vay easily(idk the work for that) and all my friends have high metabolisms. Do what u need to do man. and get ur rest.

again, good luck bro

[ohthekai]

Thanks for the encouraging words guys.

I took an off today, got in 1 hr of walking as cardio.

[ohthekai]

Don't you get pissed off when you get stuck in traffic for 2 hours and when you get by there's like half an hour until the gym closes.

[ohthekai]

DB Bench Presses
45 x 15
55 x 10
60 x 9
60 x 8
45 x 10 (incline)
45 x 10 (incline)

BB Bench Press
100 x 10
100 x 10

Dips
BW x 10
BW x 6

Cable Crossovers
45 x 10
60 x 5

Fly Machine
120 x 10
135 x 10
150 x 10
135 x 7

Seated DB Presses
30 x 10
30 x 10

Cardio
40 min walking
30 min epi

Comments - Wow I felt like crap today. Didn't feel energy, didn't feel anything. Pumps were pronounced and damn painful, hindered my workout considerably. Shoulders were killing me.

[ohthekai]

BB Rows
110 x 15
110 x 15
110 x 15
110 x 15
135 x 10

Squats
110 x 15
135 x 10
155 x 7
155 x 6
155 x 6
155 x 6

Lat-Pulldowns
110 x 10
110 x 10

Seated Rows
120 x 10
155 x 5
135 x 7
195 x 15 (Horizontal)
195 x 15 (Horizontal)

Shrugs
50 x 18
50 x 18
50 x 18
100 x 13
100 x10
100 x 10

Wrist Curls + Reverse
40 x 15 + 15 (repeat till failure)
70 x 1 + 1 (alternating till failure)

Weighted Ab crunches
115 x 20
115 x 20
130 x 15
145 x 15
145 x 15

Cardio
40 min walking
15 min epi

Comments - My grip as usual started to fail later so I couldn't manage much weight. Deadlifts totally kill my grip, but I am up in weight there and reps.

[xtreme3384]

How's the weightloss coming?

[ohthekai]

How's the weightloss coming?

Great. The past month I've mostly recomp'ed, so weight was very much stabilized. Atrophied muscle came in very quick. Now I'm down to 186. It's coming off slowly and nicely. Very visible changes in the mirror as well. Thanks.

[ohthekai]

Squats
110 x 20

SLDLs
110 x 10

Hack Squats
90 x 10
90 x 8
90 x 8

Leg Press(Different machine, not the one you load)
320 x 20
360 x 18
360 x 18
400 x 15

Leg Extensions
120 x 15
135 x 12
135 x 10
135 x 10

Seated Calf Raises
115 x 20
115 x 15
115 x 15

Standing Calf Raises
500 x 18
560 x 15
600 x 15

Cardio
25 min walk

Comments - I had way too much emotional stress yesterday. Way too much. Felt like my head was going to explode, I couldn't think straight so I just avoided too much compound work. Shuddy leg day, but I'll put some leg work in soon to compensate before I have my leg day again.

[ohthekai]

Friday= Off

DB Presses + Front Raises
35 x 12 (Standing) + 15 x 8
35 x 10 (Standing) + 15 x 8
40 x 12 (seated) + 15 x 8
35 x 10 (seated)

Military Press
70 x 10
90 x 8

Lateral Raises
20 x 15
30 x 8

Face Pulls
105 x 12
105 x 12

Reverse Flys
105 x 10
105 x 10

Weighted Crunches + Crunch Sit ups
140 x 15 + 15
140 x 15 + 12 + 140 x 15
140 x 15 + 10 + 140 x 12

Leg Raises
BW x 18

Cardio
45 min walk
15 min epi

Comments - Shoulders were painfully pumped. Haven't had them feel like this since I first started working and would give shoulders their own day. My torn Rotator cuff has healed splendidly, even more than when I was giving it rest for 6 months. Maybe the micro trauma caused by lifting encourages growth and rejuvenation faster than sitting on my ass eating cheesy poofs for six months. Ahh .. what can lifting not do!

[ohthekai]

BB Curl + Skullcrushers
60 x 12 + 60 x 10
60 x 10 + 60 x 10
60 x 10 + 60 x 10
60 x 8 + 60 x 8

V-Tricep Extensions
120 x 15
120 x 15
120 x 12

Overhead Tricep Pulldowns
105 x 15
120 x 12
120 x 10
120 x 7

Preacher Curls
70 x 15
70 x 10
70 x 10
70 x 10

Hammer Curls
25 x 10
25 x 10
25 x 10
30 x 9

Overhead Tricep Extensions
50 x 15
50 x 12
55 x 12
55 x 8

Wrist Curls + Reverse
50 x 10 + 50 x 10 + 80 x 1 (hold on both grips until failure)

Cardio
1.5 hr walk (split sessions)

Comments - Besides arms feeling pumped up a lot, none.

[ohthekai]

Monday = Off, got a 1 hr walk in.

DB Bench Press
45 x 15
55 x 12
60 x 9
60 x 8
45 x 10 (incline)
45 x 10 (incline)

BB Bench Press
100 x 12
100 x 12

Dips
BW x 12

Cable Crossovers
70 x 10
70 x 8

Machine Flys
105 x 10 + 1 (hold till failure)
120 x 10 + 1 (hold till failure)
135 x 10 + 1 (hold till failure)
150 x 10 + 1 (hold till failure)

Weighted Crunches
130 x 24
130 x 20
130 x 20
130 x 20

Crunch Sit-Ups
15/15/15/12

Cardio
45 min walk
18 min epi

Comments - I checked my weight before leaving for the gym, surprisingly it was 184 or lower (I always take the highest factor) I thought for certain I'd lose some strength atleast, apparently not. I actually breezed through my workout, no trouble what so ever. Can't wait to start benching them 80's again! I'll try 65's next workout and hopefully I shoot out about 8 reps. Progress underway.

[ohthekai]

SLDLs
105 x 12

Leg Press
540 x 10
720 x 10
740 x 10
750 x 10

Squats
195 x 8
195 x 8
195 x 8
195 x 8

Leg Extensions
120 x 15
120 x 12
120 x 10
120 x 10
(Used an extremely tight setting on placement of feet. After I was done with the set I'd just let to drop to its place and get a massive stretch in the process. I've been doing this the last 2 workouts, forgot to mention before.)

Seated Calf Raises
115 x 15
115 x 15
90 x 15

Standing Calf Raises
500 x 22
500 x 20
500 x 20
600 x 25

Cardio-
1.5 hr walk (Eq Split sessions)

Comments - I was actually thinking of skipping today since I was seriously in no mood to workout or do anything. Really pissed off and the only way I know how to vent.. drum roll please... LIFT! Yet again there was endless people using the spot for squats. I waited for the guy who was shrugging to finish, already asked him how many sets he had left, made my intentions clear that I needed to use it. But here comes this half-impotent balding moron who knows very well that I wanted to use it and takes over. The guy who was initially using it tells him that I had asked for it but baldy starts making a big scene about it. I just walked off, went to my beloved leg press and came back later. Had a great workout in the end. Felt absolutely great! Just loading and unloading those 16 plates felt quite boring.

[ohthekai]

My hammies aren't up to the task for DL'ing so I thought I'd just rest up and get a good back day tomorrow. Did cardio today though, 1 hr walking and 20 min epi.

[ohthekai]

Just posted some progress pictures in the picture section. Take a look if you'd like.
http://forum.bodybuilding.com/showthread.php?t=3313111

[ohthekai]

BB Rows
115 x 15
135 x 12
135 x 12
135 x 12

Deadlifts
110 x 15
135 x 8
155 x 8
155 x 7
155 x 7

DB 1-Arm Rows
60 x 12
60 x 12

Lat Pulldowns
110 x 10
110 x 10
110 x 10

Wide-Grip Pull-ups
bw x 8
bw x 8

Machine Rows
120 x 10
195 x 15 (Horizontal)
DB
Shrugs
50 x 15
50 x 15
50 x 12
60 x 12
60 x 12

Cardio -
45 mins walking
15 min epi

Comments - I haven't carb-up at all lately so I am feeling a bit lethargic. Workout went great though!

[ohthekai]

DB Presses
30 x 10 (Standing)
35 x 10 (Seated)
35 x 10 (St)
35 x 10 (Se)

Front Raises
15 x 8

Military Presses Clean and Press
80 x 10
80 x 10

Facepulls + Reverse Fly's
115 x 10
90 x 10

Weighted Crunches + Crunch Sit ups
135 x 20 + 12 + 130 x 8
135 x 15 + 10
135 x 20 + 15 + 130 x 8
135 x 18 + 10

Hanging-Leg Raises + Crunch Sit ups
20 + 15

Cardio
1 hr 20 min walking (Split Sessions)

Comments - I had my carb up last night. I didn't even want to eat but I figured it had to be done sometime. My new carb up method involves mostly granola bars. I know they aren't superclean, but they consist mostly of rolled oats and have almonds, not excessive sugar, a little fibre. Its not hampering my progress since I've used these the last 2 carb ups and am getting leaner. Just didn't have any water along with it, so absolutely no bloating. Didn't feel any extra energy in the gym though. Carbs are useless dammit.

[ohthekai]

BB Curls + Skullcrushers
60 x 10 + 60 x 10
60 x 10 + 60 x 10
60 x 10 + 60 x 8

V-Extensions + Cable Curls
120 x 15 + 90 x 15
120 x 15 + 105 x 10
120 x 10 + 105 x 10

Chin-Ups + Overhead Tricep Pulldowns
bw x 8 + 120 x 12
bw x 7 + 120 x 10

Overhead Tricep Extensions + DB Curls
50 x 12 + 25 x 20 (Hammer)
50 x 12 + 30 x 16 (hammer)
55 x 12 + 25 x 12 (normal)
55 x 10 + 25 x 12 (normal)

Wrist + Reverse Wrist Curls
50 x alternating failure
+ holding 90 alternating grip till failure

Cardio - 1 hr 20 min walking (Split sessions)

Comments - Today I just decided to super-set the workout as I was short on time. My wrist was killing me. After doing a set of bb curls it was as if my wrist was stiff and would start hurting. Well, I do have about a 125 pound bb in my house which I was curling the last 2 days just for fun, so I pretty much know why. Much needed off tomorrow.

[VforVlad]

hey man..your arms are lookin freakin massive and your bodyfat is lookin pretty low, great progress man, and reps for your hard work.

VforVlad.

[ohthekai]

hey man..your arms are lookin freakin massive and your bodyfat is lookin pretty low, great progress man, and reps for your hard work.

VforVlad.

Thanks man, I appreciate that alot.

[ohthekai]

Just an hour long walk, about it.

[ohthekai]

DB Bench Press
45 x 12
65 x 10
65 x 10
45 x 10 (*incline)
45 x 10 *
50 x 10 *

BB Bench Press
100 x 10
100 x 10
100 x 10

Dips
BW x 10
BW x 10
BW x 6

Machine Fly's
120 x 10 + 1 (held for 15 secs)
135 x 10 + 1 (held for 15 secs)
150 x 9 + 1 (held for 15 secs)
150 x 6, 135 x 3, 120 x 3 (drop)

Weighted Crunches + Crunch Sit ups
140 x 20 + 12 + 140 x 3
140 x 20 + 15 + 140 x 8
140 x 20 + 15

Cardio - 45 min walking

Comments - Fantastic workout today. I just pressed 65's so easy and with perfect breathing movements, it felt great. Couldn't get more cardio or abs in because I was trying to make it out in time to go watch a movie. But I feel I have the cardio thing covered as I'll go out for a walk right now. Abs, I work them 2 times a week so I don't feel like it was a shuddy workout or anything.