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xvicknumber7x
12-06-2008, 12:29 PM
A bit on me, I guess. I was 220 pounds back in September of 2007. I was a cardio fiend to begin with so that's mainly all I did in the gym. I dropped all the way down to 155 but still didn't have the abs I like. So now I have decided to eat and lift like crazy. I hope this helps me achieve the physique I want and one I can be proud of. I appreciate any and all help. I am eating 2270 calories a day with a 40/40/20 split of protein, carbohydrates, and fat.

Current Stats - 17 Years Old, Male, 158 Pounds, 5 foot 7 inches tall, presumably around 18% body fat.


Day 1: December 6th, 2008

3x5 Squat (30) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bench Press (30) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Deadlift (40) [Warm Up - 1x5 Bar, 1x5 20 lbs.]
3x12 Seated Ab Machine (80) [Warm Up - 1x12 20 lbs., 1x12 40 lbs., 1x12 70 lbs., 1x12 100 lbs.]
3x12 Tricep Dips

Post-Workout Cardio: 5 mins walking 3.5 mph, 5 mins walking 4.0 mph.

http://img381.imageshack.us/img381/2249/dec6nb4.jpg

xvicknumber7x
12-07-2008, 05:47 PM
Today was great. Ate well in the face of my entire family eating pizza and wings. Instead I ordered a grilled chicken salad. Om nom nom.


Cardio: 20 minutes - Stationary Bike [Level 2 Resistance]

http://img248.imageshack.us/img248/9106/dec7ki9.jpg

xvicknumber7x
12-08-2008, 04:32 PM
Another pretty good day ;).


December 8th, 2008:
3x5 Squat (80) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bench Press (80) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bent Over Barbell Rows (80) [Warm Up - 1x5 Bar, 1x5 20 lbs.]
3x12 Seated Ab Machine (100) [Warm Up - None]
3x12 Tricep Dips [2 unweighted, 1 with 25 lb. plate in lap.]

Post-Workout Cardio: 20 Minutes low intensity walking.

http://img184.imageshack.us/img184/9633/dec8vs4.png

primal21
12-08-2008, 06:15 PM
Good luck bro, I just started SS as well. So far I love it, I wish I had your dedication to recording all the foods I intake, at least im on a bulk though!

ELmx479
12-08-2008, 06:37 PM
Another pretty good day ;).

You should be doing the same weight for all 3 working sets after your warm up. Why are you only squatting 20lbs?

xvicknumber7x
12-09-2008, 04:52 AM
I'm weak as ****. That's with the bar, so it's more like.....80. The bar is 45 and I can only do 35, haha.

xvicknumber7x
12-09-2008, 07:20 PM
Good day of eating. Weights again tomorrow, cardio was for today, albeit not much. Hopped on the scale and actually lost weight ;/.


Cardio - 20 Minutes Low-Intensity Walking

http://img216.imageshack.us/img216/9993/dec9ta2.png

ZenMonkey
12-09-2008, 07:28 PM
I know you can lift more man. So are you trying to gain weight?

xvicknumber7x
12-10-2008, 11:13 AM
Yeah I'd love to add muscle, even though I'm real skinny-fat. I'll try to lift more when I go later although my quads are super sore!

xvicknumber7x
12-10-2008, 04:39 PM
Some trainer told me I have bad form with Squats. I need to figure out how to do them correctly.


3x5 Squat (85)
3x5 Bench Press (85)
3x5 Deadlift (105)
3x12 Seated Ab Machine (100)
3x12 Tricep Dips (25)

http://img372.imageshack.us/img372/407/dec10ml0.jpg

ELmx479
12-10-2008, 04:43 PM
Some trainer told me I have bad form with Squats. I need to figure out how to do them correctly.

Take video's from the side and post them up. That's what i'm doing now. Do that with any lift you have doubts about. The guys on here will help you out.

Also, how are you doing your dips? You seem to be really strong if your doing 3 sets of 12 with your bw and 25lbs.

xvicknumber7x
12-10-2008, 06:01 PM
Not strong at all, haha. I put my feet on a bench in front of me, put my hands on a bench behind me to make like a bridge with my body, and just put the weight in my lap. Then go up and down.

ELmx479
12-10-2008, 06:34 PM
Not strong at all, haha. I put my feet on a bench in front of me, put my hands on a bench behind me to make like a bridge with my body, and just put the weight in my lap. Then go up and down.

Ok, That way is hard on the shoulders for me. Try them this way., More of a compound move.

http://www.youtube.com/watch?v=pvyiYcIXzv4

xvicknumber7x
12-11-2008, 08:50 PM
A fine day today. No gym today or tomorrow, then back Saturday morning.



Cardio: Stationary Bike - 30 Minutes [Level 2 Resistance]
http://img208.imageshack.us/img208/3377/dec11nb4.jpg