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MasterCye
08-19-2008, 01:04 PM
Hey all,

The time has come to finally get my fat ass off the couch(even though I don't own a couch) and get back into the gym. I've being lifting off and on(although mostly off) for the last 12 years or so but I've really let myself go the last few years.

My starting stats:

Height: 5'6" (I don't expect this one to change any:))
Weight: 200lbs even
Chest: 43"
Arms(R/L): 15"/15"
Waist: 41"
Thighs(R/L): 24"/23.5"

My goals for next 3 months:
- Lose 20 pounds (eventually like to lose ~30)
- Lose 7 inches from my waist (eventually like to lose 11")
- Work out with 1x BW in Bench Press, 1.5 x BW in Squat and Deadlift

My plan is:
- Use the Starting Strength program (I expect this to last most of the 3 months)
- On my non-weightlifting days I'll do some cardio and stretching(starting w/ 30 mins cardio)
- restrict my diet to between 2000-2200 cals, using a restricted carb diet(my carbs are either first thing in the morning or PW)
- Supplements: Multi-vitamin, Fish oil caps, Protein powder. Although when my At-large order arrives I'll add Creatine, ETS and Nitor to the mix.

I hope you'll join me in my wonderful journey of killing billy(ie belly)

MasterCye
08-19-2008, 01:17 PM
Aug 18, 2008

I forgot to mention in the OP that I also walk to and from work(about 5-6 mins) and walk to and from the gym (about 10-12 mins).

Started off with a quick 5 mins on eliptical to get warmed up

Squats:

2 sets 45lbs x 8
2 - 65lbs x 5
3 - 85lbs x 5 work sets

All sets felt good, speed was good

Bench Press:

2 - 45lbs x 8
1 - 65 x 5
1 - 75 x 5
3 - 95 x 5

All sets felt good, speed was good

Deadlift:

1 - 45 x 8
1 - 65 x 5
1 - 75 x 5
1 - 85 x 5
1 - 95 x 5

All sets felt good, speed was good

Did some Rotator cuff exercises(mine are quite tight)

Finished with some stretching and foam rolling

Crawled home (damn hill is sloped the wrong way should be downhill going home:swear:)

Diet:

Got ~2000 cals in me today around 140 grams of protein
drank lots of water

PS: I'm also planning on getting some before pictures up after I go to the gym. Enjoy at your own peril, I don't even like looking at them,

MasterCye
08-20-2008, 03:12 PM
Aug 19

Oh my God, did I feel terrible. I went to bed and was out quick (which almost never happens), and when I got up I was still tired, even after a good 8 hours. Then there was my legs, huge DOMs even though I didn't feel like I overworked my legs that much.

Cardio Day

Barely got in 20 mins on the eliptical, then did some stretching and foam rolling. The foam rolling on my quads almost brought tears to my eyes it hurt so much, so I didn't do very much

Ate the same as yesterday


Aug 20

Still tired after a full nights sleep, and my legs are more sore than yesterday, but I still made it into the gym.:)

Started off with a quick 5 mins on eliptical to get warmed up

Squats:

2 - 45lbs x 8
1 - 65lbs x 5
1 - 75lbs x 5
3 - 95lbs x 5

Felt harder today(probably from the soreness in legs), but the speed was good

Overhead Press
1 - 20lbs x 8
1 - 25lbs x 5
1 - 30lbs x 5
3 - 35lbs x 5

felt good with good speed

Bent over Rows
2 - 45lbs x 8
2 - 65lbs x 5
3 - 85lbs x 5

working sets felt really hard, but speed was good. Might have started to high on this exercise so will only increase 5lbs next workout.

Finished with stretching and foam rolling

MasterCye
08-22-2008, 06:15 PM
Aug 21

Cardio Day,

did 22 mins on eliptical

Stretching and foam rolling


Aug 22

Legs felt better today than they have since i've gotten back into the gym. Still alittle sore though.

Squats

1 - 45 x 8
1 - 55 x 5
1 - 65 x 5
1 - 85 x 5
3 - 105 x 5

felt good with good speed

Bench Press

1 - 45 x 8
1 - 65 x 5
1 - 75 x 5
1 - 85 x 5
3 - 105 x 5

felt good with good speed

Deadlift - all w/ double overhand grip

1 - 55 x 8
1 - 65 x 5
1 - 75 x 5
1 - 90 x 5
1 - 110 x 5

felt good with good speed
could really feel them in the lower part of my upper back

finished with stretching and foam rolling

MasterCye
09-03-2008, 05:12 PM
Sorry for the big gap between updates, I've been busy but still had time for my workouts. :)

24 Aug

22 minutes on Eliptical, decided to up it 2 minutes every other workout

Stretching and Foam rolling

25 Aug

Squat
55 x 8
65 x 5
85 x 5
95 x 5
3 - 115 x 5

good work sets

Overhead Press

20 x 8
25 x 5
30 x 5
3 - 40 x 5

Bentover Rows

2 - 45 x 8
2 - 65 x 5
3 - 90 x 5

Felt better than last time, the position still feels awkward

Stretching and foam rolling

26 Aug

24 mins on Eliptical

Stretching and foam rolling

MasterCye
09-03-2008, 05:16 PM
27 Aug

Squat

65 x 8
75 x 5
85 x 5
95 x 5
3 - 125 x 5

Bench Press

55 x 8
65 x 5
75 x 5
85 x 5
3 - 115 x 5

Deadlift
65 x 8
75 x 5
85 x 5
95 x 5
125 x 5

Rotator

Stretching and foam rolling

28 Aug

24 mins Eliptical

Stretching and foam rolling

MasterCye
09-03-2008, 05:21 PM
29 Aug

Squat

65 x 8
75 x 5
85 x 5
105 x 5
3 - 135 x 5 :strong:

YEAHHHH finally get to 1 pps, although that last set was hard. Before today everything was good, but today I felt like I actually had to work. It was a good feeling.

Overhead Press

20 x 8
25 x 5
30 x 5
3 - 45 x 5

Bentover Row

45 x 8
55 x 5
65 x 5
75 x 5
3 - 95 x 5

Getting better with these exercises

Stretching and foam rolling

30 Aug

26 mins on Eliptical

Stretching and foam rolling

MasterCye
09-03-2008, 05:40 PM
01 Sep

Yeah week 3 :)

Squat

75 x 8
85 x 5
95 x 5
105 x 5
3 - 145 x 5

All the work sets were hard, although was still able to do them with decent speed. On my last rep I tend to GM out of the hole, also I occasionally get my weight onto the balls of my feet. I need to focus on not doing this.

Bench Press
65 x 8
85 x 5
85 x 5
95 x 5
3 - 125 x 5

Also felt hard today

Deadlift

75 x 8
85 x 5
95 x 5
105 x 5
140 x 5

work set was hard, could really feel it in my lower back.

2 x ab crunches

Stretching and foam rolling

02 Sep

26 mins on Eliptical

Stretching and foam rolling

03 Sep

Squat

75 x 8
85 x 5
105 x 5
115 x 5
3 - 155 x 5

Last set was really hard, had to really push to get the last rep in. Should I only bump it up 5 lbs or should I go for 10lbs next time?


Overhead Press
25 x 8
30 x 5
35 x 5
3 - 50 x 5

Bentover Rows

55 x 8
65 x 5
75 x 5
85 x 5
3 - 105 x 5

Felt good. The actual moving of the weights is fine but the holding of the position is killer, especially after the squats earlier.

Added Rotator exercises onto the same day as OH Press. Felt that I might not be giving my shoulders enough rest.

2 x ab crunches

Stretching and foam rolling

------------------------------

That gets me caught up, I'll try to get updates in every couple of days. I feel that I'm progressing quite well, although everything is starting to get hard(bummer I actually have to work hard:eek:).

One factor is the scale isn't moving, to date I've lost a whole 1 pound. I have however notice some slight changes to my body, my legs feel a bit bigger and tighter and my upper body is a tighter as well. But no changes to the tightness of my pants. I'm starting to get a little discouraged, I can't see how 2000 calories is my maintenance level at this weight, with my increased activity. Oh well I'll try to power through.

Later

40 Nunc
09-03-2008, 05:42 PM
Hey MasterCye... Have you considered HIIT for your cardio? I dropped 26 lbs in about 2 months once I changed my diet and made interval training my cardio...

MasterCye
09-07-2008, 05:05 PM
04 Sep

28 Mins on Eliptical

Stretching and foam rolling

05 Sep

Squat
85 x 8
95 x 5
105 x 5
115 x 5
3 - 165 x 5

Every rep of every work set was hard. I barely got the last reps, but I did get them. :)

Bench Press

65 x 8
75 x 5
85 x 5
95 x 5
3 - 135 x 5

Was hard but good speed


Deadlift

85 x 8
95 x 5
105 x 5
115 x 5
155 x 5

Last set really hit my upper lower back, killer set.

2 sets ab crunches

Stretching and foam rolling.

06 Sep

28 mins on bike, just to switch it up a bit

Stretching and foam rolling


-----

This end week 3. I'm quite proud of myself, this is the most consistent I've been for many years. I'm also liking the good increases in strength.

MasterCye
09-09-2008, 06:02 PM
08 Sep

Squat
95 x 8
105 x 5
115 x 5
125 x 5
3 - 170 x 5

I just couldn't loosen up on this day. I felt tight through the legs no matter what I did. I still managed to get all my reps but I really felt uncomfortable.

Overhead Press
25 x 8
30 x 5
35 x 5
3 - 55 x 5

Bentover Row
65 x 8
75 x 5
85 x 5
95 x 5
3 - 115 x 5

Rotator exercises

2 x ab crunches

Stretching and foam rolling

09 Sep

30 mins on bike

Stretching