aikigreg
04-04-2002, 02:01 PM
Was looking at some pics last night of some progress over the last year I've been working out. It's been an amazing transformation so far, but I've got a hell of a long road to hoe.
Height = 6'1"
Beginning weight Dec 2000 - 275 must have been 35-40%BF
Currently 214, estimating 18% BF. Abs are peeking jsut below the surface, but I've still got fat man-boobies (down to an A cup from a solid b+ though!) and a big pooch below my belt buckle. However, I can now see my winkie when I'm standing up, so it's a vast improvement. My back has shown massive improvement! Pics to be posted later.
In november I went on a bulk from 218-235, and I've dieted back down to 214 using this diet plan. Typically I have:
7am - 1scoop low-carb Grow with 1 tbs flax, .25 cup cottage cheese.
9:30am - 3oz tuna with mayo and mustard, 1 tbs flax oil
12:30pm - Med Chicken Breast and a boiled egg
3:30 - 1scoop Low carb Grow and 1 tbs flax oil
7pm - 5-6 oz of meat with 1 cup green veggies - usually a mixed salad with flax oil dressing.
If I'm hungry after that I have a tbs of natty PB or sugar free jello.
Total calories around 1500 - I'll be doing this until the end of April in my quest to get to 200 pounds and some fat off my lard ass.
Training is a modified WBB routine, which I had to mod since I can't do some of the exercises and because 20-rep squats damage me.
I'll indicate if weight or reps is up from last week with a PLUS, and I'll indicate if I've modified anything. I do two sets of everything.
Mon:
Incline DB Press - 40 pounders +
Close Grip Pulldown - 120lb +
Flies - 100lb +
Lat Pulldowns - 80lbs +
Decline Bench - 110+
Seated row - 120lbs+
Hanging Leg raises - 3 sets of ten
In between each exercise I do 1 minute of jump rope and after all exercises I do 15 minutes high intensity intervals on the treadmill.
Wed.
This whole day is modified - I'm not trying for hypertrophy here, just strength, and my knees can't take the high poundage 20 rep squats or anything less than 10 reps on leg curls and extensions.
2 sets of front squats - 7 reps 110 pounds+
2 sets back squats - 7 reps 150 pounds+
1 set deadlifts - 7 reps 175 pounds+
1 set SLDL to floor - 5 reps 175 pounds+
1 set leg press - 12 reps - 270 lbs
2 sets leg curl - 10 reps - 70 pounds+ done very slowly
2 sets leg ext - 10 reps - done very slowly/100 lbs +
1 set standing calf raises - 25 reps - 35 lb dumbbells
1 set seated calf raises - 25 reps - 70 lbs
Bicycle crunch - 3 sets of as many as I can do.
Friday:
My weak-ass grip prevents me from doing much weight, so I do 1 1/3 SLOW reps to 10 on every exercise I do except pressdowns and shoulders. I've only recently added in shoulder exercises due to intense shoulder pain. I'm still keeping weight low on everything except presses.
2 Sets shoulder presses - 25lb DBs
2 sets lateral raises - 5lb DBs
2 sets lying tricep ext - 40 lbs
2 sets standing curl - 40 lbs
2 sets bench dips - bodyweight
2 sets hammer curls - 15lb DBs
1 set tricep pressdowns- 40lbs
various rotator cuff exercises
15 minutes high intensity intervals on treadmill.
Miscellaneous exercise:
Currently walking with my golf bag for a hilly 18 on Sunday. It's at least a 5 mile hike with 25 pounds on my back.
Occasional ballroom or swing dancing
That's all I feel like typing to get started. I'll add some pics and try to be more intersting next post.
Today is a rest day. Thank GOD. the areas between my shoulder blades, my hams, and my butt is KILLING me.
Height = 6'1"
Beginning weight Dec 2000 - 275 must have been 35-40%BF
Currently 214, estimating 18% BF. Abs are peeking jsut below the surface, but I've still got fat man-boobies (down to an A cup from a solid b+ though!) and a big pooch below my belt buckle. However, I can now see my winkie when I'm standing up, so it's a vast improvement. My back has shown massive improvement! Pics to be posted later.
In november I went on a bulk from 218-235, and I've dieted back down to 214 using this diet plan. Typically I have:
7am - 1scoop low-carb Grow with 1 tbs flax, .25 cup cottage cheese.
9:30am - 3oz tuna with mayo and mustard, 1 tbs flax oil
12:30pm - Med Chicken Breast and a boiled egg
3:30 - 1scoop Low carb Grow and 1 tbs flax oil
7pm - 5-6 oz of meat with 1 cup green veggies - usually a mixed salad with flax oil dressing.
If I'm hungry after that I have a tbs of natty PB or sugar free jello.
Total calories around 1500 - I'll be doing this until the end of April in my quest to get to 200 pounds and some fat off my lard ass.
Training is a modified WBB routine, which I had to mod since I can't do some of the exercises and because 20-rep squats damage me.
I'll indicate if weight or reps is up from last week with a PLUS, and I'll indicate if I've modified anything. I do two sets of everything.
Mon:
Incline DB Press - 40 pounders +
Close Grip Pulldown - 120lb +
Flies - 100lb +
Lat Pulldowns - 80lbs +
Decline Bench - 110+
Seated row - 120lbs+
Hanging Leg raises - 3 sets of ten
In between each exercise I do 1 minute of jump rope and after all exercises I do 15 minutes high intensity intervals on the treadmill.
Wed.
This whole day is modified - I'm not trying for hypertrophy here, just strength, and my knees can't take the high poundage 20 rep squats or anything less than 10 reps on leg curls and extensions.
2 sets of front squats - 7 reps 110 pounds+
2 sets back squats - 7 reps 150 pounds+
1 set deadlifts - 7 reps 175 pounds+
1 set SLDL to floor - 5 reps 175 pounds+
1 set leg press - 12 reps - 270 lbs
2 sets leg curl - 10 reps - 70 pounds+ done very slowly
2 sets leg ext - 10 reps - done very slowly/100 lbs +
1 set standing calf raises - 25 reps - 35 lb dumbbells
1 set seated calf raises - 25 reps - 70 lbs
Bicycle crunch - 3 sets of as many as I can do.
Friday:
My weak-ass grip prevents me from doing much weight, so I do 1 1/3 SLOW reps to 10 on every exercise I do except pressdowns and shoulders. I've only recently added in shoulder exercises due to intense shoulder pain. I'm still keeping weight low on everything except presses.
2 Sets shoulder presses - 25lb DBs
2 sets lateral raises - 5lb DBs
2 sets lying tricep ext - 40 lbs
2 sets standing curl - 40 lbs
2 sets bench dips - bodyweight
2 sets hammer curls - 15lb DBs
1 set tricep pressdowns- 40lbs
various rotator cuff exercises
15 minutes high intensity intervals on treadmill.
Miscellaneous exercise:
Currently walking with my golf bag for a hilly 18 on Sunday. It's at least a 5 mile hike with 25 pounds on my back.
Occasional ballroom or swing dancing
That's all I feel like typing to get started. I'll add some pics and try to be more intersting next post.
Today is a rest day. Thank GOD. the areas between my shoulder blades, my hams, and my butt is KILLING me.