View Full Version : Back In Tha Game

02-18-2008, 04:19 PM
Wsup y'all!

I'm back in tha game, back in Bakersfield, back wit tha ol school work out partner. So I'm a drop tha weight, tha measurements, tha goals and tha routine for u rite here. Today is Day 1.

Weight: 230 lbs @ 5'9.

Measurements (Left, Right):

Forearms: 12.125", 12.25"
Arms: 16.5", 16.25"
Chest: 45"
Waist: 40"
Hips: 40.25"
Neck: 16"
Legs: 27.5", 27.25"
Calves: 17.25", 17.5"

Short term goals: Lose 15 lbs by March 18th. Make sure each week there is an increase in strength and determine first set of maxes at the end of month.
Long term goals: Change body composition, get back up to my peak strengths from before and move past them.


Day 1 (Chest/Arms):

Bench: 5 x 2-4
Dips: 3 x 4-6 supersetted with Pushups 3 x Max
Skull Crushers: 3 x 6-8 supersetted with EZ Bar Curls: 3 x 6-8
Power Cleans: 3 x 3-5

Day 2 (Back/Shoulders):

Deadlifts: 5 x 2-4
Rows: 3 x 4-6 supersetted with Chins 3 x Max
Cable Upright Rows: 3 x 6-8 supersetted with Lying Bent Over Laterals: 3 x 6-8
Power Cleans: 3 x 3-5

Day 3 (Sprints/Bag Work)
Sprints: 3 x 3 (30 sec)
Bag Work: 3 x 3 (3 minutes)

Day 4 (Hams/Abs)
Stiff Legged Dead Lifts: 5 x 2-4
Leg Curls: 3 x 4-6 supersetted with Hyperextensions or Good Mornings: 3 x Max or 4-6
Cable Seated Crunches: 3 x 6-8 supersetted with Pushpulls: 3 x 6-8
Power Cleans: 3 x 3-5

Day 5 (Sprints/Bag Work)
Sprints: 3 x 3 (30 sec)
Bag Work: 3 x 3 (3 minutes)

Day 6 (Quads/Calves)
Squats: 5 x 2-4
Hack Squats: 3 x 4-6 supersetted with Wall Squat Holds 3 x Max
Standing Calf Raises: 3 x 6-8 supersetted with Donkey Calf Raises: 3 x Max
Power Cleans: 3 x 3-5

Day 7 (Off)

I mite add sum touch ups to that work out but that's tha general idea.

Day 1:

Sleep: 4:30 AM - 6:30 AM, 6:45 AM - 12:30 PM
Meal 1: Whole Bran Cereal w/2% Milk (1 Bowl)


02-19-2008, 03:37 AM
Meal 2: OJ, dates
Meal 3: Grilled chicken breast w/BBQ sauce, rice
Meal 4: Post work out protein shake
Meal 5: Grilled chicken breast w/BBQ sauce, rice
Meal 6: Protein shake

3 min warm up jog
Bench: 135 x 8, 155 x 5...205 x 4+1(p), 215 x 2+1(p), 2+1(p), 1+1(p), 205 x 2+1(p)
Dips: 2+1 (p), 1+1(p), 1
Supersetted w/Pushups: 4, 2, 1+1(p)
Skull Crushers: 50 x 10+1(p), 60 x 5+1(p), 50 x 7+2(p)
Supersetted w/EZ Curls: 70 x 7+1(p), 6+1(p), 5+1(p)
Power Cleans: 135 x 5, 145 x 4, 145 x 4


02-19-2008, 07:26 AM
Just the sprints and bag work alone will change things up for you in big ways...workout session is tight.

02-19-2008, 03:02 PM
No doubt, Coke. Good lookin out on tha post.

Sleep: 3:15 AM - 6:00 AM, 6:30 AM - 12 PM

Meal 1: Bran cereal w/2% milk (1 bowl), banana

Bako Lifter
02-20-2008, 01:35 AM
I'm back in tha game, back in Bakersfield, back wit tha ol school work out partner.

Yeeeeeeah! 661 baby.

Haha, I'll be followin the journal dude.

02-20-2008, 01:36 AM
Meal 2: Grilled chicken breast w/salad (tomatoes, pickles, cucumbers, lettuce and balsamic vinegar) along with BBQ sauce and rice, OJ
Meal 3: Post work out protein shake
Meal 4: Grilled chicken breast w/BBQ sauce on whole wheat bread, cranberry juice
Meal 5: Protein shake

3 min warm up jog
Deadlifts: 135 x 8, 155 x 5...205 x 8, 225 x 6, 245 x 6, 265 x 4, 275 x 4
Rows: 205 x 2+1(p), 195 x 3+1(p), 185 x 5+1(p)
Supersetted w/Pulldowns: 120 x 4, 2+1(p), 110 x 4+1(p)
Cable Upright Rows: 40 x 5, 9, 50 x 5+1(p)
Supersetted w/Bent Laterals: 25 x 7, 6, 6+1(p)
Power Cleans: 135 x 4, 4, 2


02-20-2008, 01:37 AM
Good lookin out, B-Town, I appreciate it!

02-20-2008, 07:20 AM
You guys ought to hook up one day at the gym...starting to roll bro.

02-20-2008, 10:39 AM
Anyone doing some bag work has got my attention. Good work so far chief.

02-20-2008, 03:31 PM
Thanks, Brute.

Sleep: 2:30 AM - 6 AM, 7:00 AM - 11:30 AM

Meal 1: PB&J sandwiches on whole wheat bread w/2% milk

02-20-2008, 08:10 PM
3 min warm up on bag
3 x 3 mins bag work
3 x 30 sec sprints, 3 x 20 sec sprints, 3 x 10 sec sprints (uphill)

Meal 2: Post work out protein shake
Meal 3: Rice, beef and spinach, OJ

02-21-2008, 12:37 AM
Meal 4: Beef and spinach
Meal 5: Bowl of Honey Nut Cheerios wit 2 percent milk

02-21-2008, 01:58 PM
Sleep: 12:45 AM - 6:15 AM, 6:45 AM - 11:15 AM

Meal 1: Wheaties w/2% milk (1 bowl)

Tonite I gotta do hams and abs n tomorrow was supposed to b bag work/sprints day but me n my work out buddy gonna go visit my ol college tomorrow so we gone do our quad/calf day tomorrow n this weekend find sumthin else to sub bag work fo as we'll do sprints n sumtin else down @ my school.

02-22-2008, 04:13 AM
Meal 2: Rice, grilled chicken w/BBQ sauce, salad (tomatoes, lettuce, cucumbers, balsamic vinegar), cranberry juice
Meal 3: Post work out protein shake
Meal 4: Rice, potatoes, beef stew, pastrami beef
Meal 5: Protein shake

3 min jog
SLDL's: 135 x 8, 155 x 5...225 x 8, 265 x 4, 275 x 4, 285 x 1, 275 x 2
Leg Curls: 90 x 4, 7+1(p), 100 x 5+1(p)
Supersetted w/Good Mornings: 95 x 5, 7, 105 x 5
Weighted Crunches: 45 x 12, (Cables) 30 x 6, 8
Supersetted w/Weighted Twists: 25 x 7, 6, 8
Power Cleans: 135 x 6, 145 x 5, 155 x 2


02-22-2008, 06:54 AM
Raising back up with the stiffies and all man.

02-22-2008, 02:00 PM
Yep, tryna move up in tha game again.

Sleep: 3:00 AM - 6:30 AM, 7:00 AM - 11:00 AM

Meal 1: Bowl of Wheaties w/Whole Milk (ran out of 2%)


Bako Lifter
02-22-2008, 06:39 PM
Super sick sldl's brotha, keep it strong.

02-22-2008, 11:23 PM
Good lookin out, B-Town.

Meal 2: Chicken thighs w/BBQ sauce, rice, salad (tomatoes, lettuce, cucumbers)
Meal 3: Post work out shake
Meal 4: Protein shake

3 min bike
Squats: 135 x 8, 155 x 5...225 x 6, 245 x 4, 255 x 2, 2+1(p), 2+1(p)
Hack Squats: 225 x 4, 3, 2
Supersetted w/Wall Holds: 3 x Max
Standing Calves: 270 x 9, 9, 7
Supersetted w/Seated Calves: 70 x 7, 8, 7
Power Cleans: 135 x 3, 4, 3

Goin out of town tonite, hopefully can squeeze in a Meal 5.

02-23-2008, 12:50 AM
neat workout man. nice squats!!

02-23-2008, 07:05 AM
Good lookin out, Jed.

Tossin in a meal 5:

Meal 5: Whole oat and grain pancakes w/nuts, blueberry and sauce, whipped cream along w/milk


02-23-2008, 10:11 AM
Do you have any specific strength goals?

02-23-2008, 12:24 PM
Finally found your journal here. Good luck with the goals. Looking dedicated as hell right now (I'm way to lazy to post my meals, lol). Makin my hungry reading your journal too, heh.

Workout looks pretty solid but really taxing. The Upright Rows ever bother your wrists or shoulders? I stopped doing them last year cause my wrists always get pissed off. Where do you do your sprints at (indoor track)? If you can pull it all off, week-in-week-out, you're gonna be in some good shape. Don't over do it though, bro. 1 day rest per week isn't much.

Lookin forward to seeing the progress.

02-23-2008, 12:54 PM
nice squats man

02-23-2008, 02:21 PM
hey, do you use fitday? great website to track your cals and meals, etc if your already not aware of it.

02-23-2008, 02:27 PM
Klotz - Wsup wit u? I actually don't hav ne specific strength goals fo this month as I just wanna make progress from week 1 to week 4, rite now. Then month 2, I'm a set sum strength goals. Rite now, I just wanna make sure I move up a lil weight in each major lift for these first few weeks.

Thanks fo stoppin by, Kiaran. Haha, yea, postin my meals is just a way to keep me motivated to eat rite cuz it ain't fun to b postin a whole bunch of junk food. N tha work outs r pretty taxin, but I'm lookin to adjust a lil each week. Tha Upright rows ain't too bad as I use a rope cable on a machine so givs me a lil more flexibility wit tha wrists, but I had problems when I used to do it wit tha bar, regular or EZ. As for sprints, I just do it uphill rite now at my homie's house cuz I like to do em right after bag work n he's got tha bag. Haha. I'll try not to overdo it tho, just keepin makin sure I'm aight. Haha j/p.

Thanks Stumprrp.

Well, I'm out back at my ol college fo these next couple days.

Sleep: 5:15 AM - 12:10 PM

I'm a c wat kinda work out I'm a do today to replace bag work and do my sprints, n scavenge fo meals.


02-23-2008, 03:14 PM
Alright. I just find when I set specific goals it feels so good when I finally reach them.

02-23-2008, 06:41 PM
Yep. I feel u, I'm a do that at tha end of tha month when I push sum maxes n put sum goals.

Jed - Fitday? Na ain't checked it out but that sounds kinda tite, I'm a hav to giv it a look...Good lookin out!

Meal 1: Honey oat bread w/oven roasted chicken breast, honey mustard, lettuce, tomatoes, olives, onions, pickles and vinegar
Meal 2: Same


02-23-2008, 07:43 PM
yea man its sweet, www.fitday.com
it is just like writin your meals in here but alot easier, and it adds up all the nutritional value of all of it so you can track how many cals, protein, fat, etc you have eaten taht day. i love it.

Bako Lifter
02-29-2008, 12:55 AM
Where you goin to college bro? BC?

And did you here about the powerlifting comp next month? You should go, if not to lift at least just to check it out. Me and a couple of buddies are goin.