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View Full Version : This time im serious, Im gonna lose the extra lbs.



Lightweight83
01-27-2009, 01:05 PM
Just a little insite, i've never been any good at keeping with my workout programs. Im 25 now and still overweight, i've tried numerous times to stick to a routine but it always seems like at about 7 weeks in i lose all drive and go right back to eating like a pig. I tend to overeat as well as eat way to much fried food due to eating out several times a week for convenience.
Stats: 6'1 225 lbs ( and like long walks on the beach)
Im hoping this journal will help me stick to my routine and allow me to reach my goals.
Strength Goals
Bench: 350
Squat: 500
Body Goals
Lose as much weight as it takes to remove what i affectionatly call my MuffinTop and Lovely Manly Lumps . Prolly about 30lbs. Gross HUH.

For the last 9 weeks i have been doing a 5x5 3 days a week and have seen some good strength gains but only the last 2 week have started eating better and and doing cardio for 45mins on my off days except for sunday.

Strength Gains from the 5x5
Week1 Max
Bench: 205x5
Squat: 250x5

Week9 Max
Bench:265x5 (first 4 were easy 5th took about a 1/2 sec pause on lock out. I think i prolly could have done 5/10 more lbs)
Squat: 365x5

So now that i finished the 9 week period im starting a new routine.
for the next 8 weeks. Week 0 you find your 5RM for all the primary lifts, and also at week 4.
its a 5 day program
Weeks 1-2 + 5-6 Monday
Chest
Weight Sets/Reps
Bench
50% 1RM 1/10

60% 1RM 1/5

70% 1RM 1/3

Weeks 1-2 80% 1RM 4/8-9

Weeks 5-6 90% 1RM 4/4-5

60% 1RM 1/to Failure

Incline Dumbell Press
Weeks 1-2 10RM 3/10
Weeks 5-6 6RM 3/6

Dumbell Flye
Weeks 1-2 10RM 3/10
Weeks 5-6 6RM 3/6

Biceps
Barbell Curl
Same as Bench Press Same as Bench Press

Incline Dumbell Curl
Same as IDP
Rope Hammer Curl
Same as Dumbell Flyes
Forearms
Same as BP

Week 1-2 + 5-6Tuesday

Legs
Squat
Same as BP

Front Squat
You get the Point IF Not Same as IDP

Leg Extensions
Same as IDP

Leg Curls
Same as IDP

Calves
Leg-Press Calf Raise
Same as BP Same as BP

Tricep
Close-Grip Bench Press
Same as BP Same as BP

Cable Pressdowns
Same as IDP Same as IDP

Overhead Triceps Extension
Same as IDP Same as IDP


Hopefully you are still awake and that all made sense, my excuse will be that its my first journal entry. I will post the other 3 days tomorrow when i have more time.

Did my 5RM for Week 0 yesterday.
Results
Bench: 265x5
Squat: 365x5
Close-Grip Bench: 215x5
Barbell Curls: 115x5
Wrist Curls: 135x5

Oh yeah bout forgot Supplements.
ON Protein
Multi Vitamin
ON Amino 2222
Superpump 250 ( only used for a week, man this stuff will clean your guts out)

Thanks to all. Take Care, have a great day, and GOD BLESS.

Beast Genetics
01-27-2009, 02:16 PM
Just a little insite, i've never been any good at keeping with my workout programs. Im 25 now and still overweight, i've tried numerous times to stick to a routine but it always seems like at about 7 weeks in i lose all drive and go right back to eating like a pig. I tend to overeat as well as eat way to much fried food due to eating out several times a week for convenience.
Stats: 6'1 225 lbs ( and like long walks on the beach)
Im hoping this journal will help me stick to my routine and allow me to reach my goals.
Strength Goals
Bench: 350
Squat: 500
Body Goals
Lose as much weight as it takes to remove what i affectionatly call my MuffinTop and Lovely Manly Lumps . Prolly about 30lbs. Gross HUH.

For the last 9 weeks i have been doing a 5x5 3 days a week and have seen some good strength gains but only the last 2 week have started eating better and and doing cardio for 45mins on my off days except for sunday.

Strength Gains from the 5x5
Week1 Max
Bench: 205x5
Squat: 250x5

Week9 Max
Bench:265x5 (first 4 were easy 5th took about a 1/2 sec pause on lock out. I think i prolly could have done 5/10 more lbs)
Squat: 365x5

So now that i finished the 9 week period im starting a new routine.
for the next 8 weeks. Week 0 you find your 5RM for all the primary lifts, and also at week 4.
its a 5 day program
Weeks 1-2 + 5-6 Monday
Chest
Weight Sets/Reps
Bench
50% 1RM 1/10

60% 1RM 1/5

70% 1RM 1/3

Weeks 1-2 80% 1RM 4/8-9

Weeks 5-6 90% 1RM 4/4-5

60% 1RM 1/to Failure

Incline Dumbell Press
Weeks 1-2 10RM 3/10
Weeks 5-6 6RM 3/6

Dumbell Flye
Weeks 1-2 10RM 3/10
Weeks 5-6 6RM 3/6

Biceps
Barbell Curl
Same as Bench Press Same as Bench Press

Incline Dumbell Curl
Same as IDP
Rope Hammer Curl
Same as Dumbell Flyes
Forearms
Same as BP

Week 1-2 + 5-6Tuesday

Legs
Squat
Same as BP

Front Squat
You get the Point IF Not Same as IDP

Leg Extensions
Same as IDP

Leg Curls
Same as IDP

Calves
Leg-Press Calf Raise
Same as BP Same as BP

Tricep
Close-Grip Bench Press
Same as BP Same as BP

Cable Pressdowns
Same as IDP Same as IDP

Overhead Triceps Extension
Same as IDP Same as IDP


Hopefully you are still awake and that all made sense, my excuse will be that its my first journal entry. I will post the other 3 days tomorrow when i have more time.

Did my 5RM for Week 0 yesterday.
Results
Bench: 265x5
Squat: 365x5
Close-Grip Bench: 215x5
Barbell Curls: 115x5
Wrist Curls: 135x5

Oh yeah bout forgot Supplements.
ON Protein
Multi Vitamin
ON Amino 2222
Superpump 250 ( only used for a week, man this stuff will clean your guts out)

Thanks to all. Take Care, have a great day, and GOD BLESS.
Good luck on your goals, remove fast food as a meal option, leave yourself enough time to prepare your own meals, and stick to your plan. It has to be a goal and not a burden.:thumbup:

Lightweight83
01-29-2009, 09:25 AM
Thanks for the Suggestions and insight.

Headed to the gym in about an hour to figure out my 5RM for:
Overhead Barbell Press
Bent-Over Barbell Row
Leg-Press Calf Raise
Barbell Shrug
I will get those numbers posted sometime this afternoon.

Lightweight83
01-29-2009, 12:25 PM
Well that was a disappointing workout. While doing overhead press i starting having this sharp shooting pain from my right shoulder to my elbow everytime i pushed up. This is'nt the first time its happen though, last time i did front raises i had the same issue. Weird thing is dumbells presses did'nt seem to be problem. Either way this is what i came up with for my 5RM

Overhead-Barbell Press:135
Bent-Over Barbell Row :175
Leg-Press Calf- Raise: 600
Barbell Shrugs:275

Now that i have my 5RM I Plan on doing a full body tomorrow and start the new program on Monday.

Lightweight83
02-03-2009, 08:59 AM
So yesterday i started the new split and wow coming off of the 5X5 to this new program is going to be interesting. I felt great during and after the workout but i wasn't able to complete my reps at the suggested weights as well as i wasn't able to finish due to only having a hour for lunch.So I dropped weight for a couple sets and i will have to take shorter rests between sets.

2-2-09
Bench
LBs Set/Rep
155 1/10
185 1/5
215 1/3
240 1/8(Help with the 8th)
240 1/6
225 1/8 (Should have been 240)
225 1/8 (Should have been 240)
175 1/9

Incline DB Bench
65 1/10
65 1/10
70 1/10

Barbell Curls
65 1/10
80 1/5
95 1/3
100 1/8
100 1/8
100 1/7
100 1/8
80 1/10

Incline Dumbell Curls
35 1/10
35 1/10
35 1/10

Today is legs day so hopefully i will be able to walk tomorrow.
Oh and i also added a Photo Sorta to my profile.

Have a Great Day ALL!

Lightweight83
02-03-2009, 01:16 PM
Holy Crap! I felt like gumbi walking around the gym today. This workout is awesome and i can't wait to see my total gains after 8 weeks.

Squat
LBS Set/Rep
205 1/10
245 1/5
285 1/3
315 3/8
315 1/9

Close-Grip Bench
120 1/10
150 1/5
195 3/8

Lightweight83
02-03-2009, 01:25 PM
Holy Crap! I felt like gumbi walking around the gym today. This workout is awesome and i can't wait to see my total gains after 8 weeks.

Squat
LBS Set/Rep
205 1/10
245 1/5
285 1/3
315 3/8
315 1/9
225 1/12

Close-Grip Bench
120 1/10
150 1/5
195 3/8
195 1/7
150 1/9

Leg-Press Calve Raise
335 1/10
540 4/10
400 1/10

Leg Extensions
180 3/10

Leg Curls
120 3/10

Cable Pressdowns
150 3/10

Once again i wasn't able to finish the workout due to only having an hour for lunch. I didn't have much of a dinner last night and totally paid for it today, I was sick to my stomache and lightheaded after my core lifts. Will have to pack on the protein tonight and get a good nights sleep if i want to be able to walk tomorrow.

hug dog
02-03-2009, 02:37 PM
Great start. It seems like you and I are very similar. The difference is I am only 5'7 and was 225. I think I will try to check in here to push myself. I also need/want to lose 30 pounds or so.

If I had as much volume as you do I think I would get burnt out. (only insight I have:)

Lightweight83
02-03-2009, 02:56 PM
No kidding we are very similar. And i typically fluctuate from 220 in the morning to 225 before bed. I will be bookmarking your blog as well. And thanks for the compliment.

mattburns
02-03-2009, 03:49 PM
Looking good in here mate, some good numbers put up! What are you doing for cardio?

Lightweight83
02-03-2009, 04:00 PM
For the last couple weeks of the 5x5 i was doing 45mins on the elliptical on my off days. With starting this workout im not really sure when i will be doing cardio seeing that i am trying to put about 8hrs between lifting and cardio. Probably keep it the same and just my off days which will be Thurs, Sat, Sun.

Beast Genetics
02-04-2009, 07:08 PM
Looking good bro, stick with it.

Lightweight83
02-05-2009, 12:09 PM
Thanks for stopping in Matt, Beast I appreciate your encouragement.
Had a pretty good workout yesterday, nice pump going by the end.
Im still struggling with the diet much improvement is needed.

2-4-09

Bent Over Row
Lbs Set/Rep
100 1/10
120 1/5
140 1/3
160 4/8
120 1/12

OH Barbell Press
80 1/10
95 1/5
105 1/3
125 4/8
95 1/5

Dumbell Row
95 3/10

OH DB Press
50 1/10
55 1/10
60 1/10

Front Pulldown
160 2/10
180 1/10

Lateral Raise
30 2/10
35 1/10

BB Shrug
155 1/10
185 1/5
215 1/3
245 4/8
185 1/6

Need alot of work on my shoulders, they have always been my weakest point.
Hope everyone has a great day.