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WBBIRL
03-31-2009, 10:40 PM
We'll I'm sure a lot of you know me, and the 45 journals I've had and all the good crap since I've been here.

I'm not where I wanted to be by this time (I know, your all shocked right) but I do realize that not keeping a log has been a good way to undermine my efforts. I kept a log for a few months, then lifted a month or two without one and then quit training and only sparring keeping an eye on my diet and so on and so forth. One thing I realized, when I made a big drop from 320 to 260 was that tracking is essential to maximizing your results no matter what your goals are. You have to see what your doing, and not just estimating what your doing.


My goals for this year are pretty simple, yet none of it will be easy.

Get my body weight down under 225 pounds

Get my benchpress up over 405 pounds, my squat to high 4's low 5's and deads up in the 6's. Those numbers aren't fantastic for a 225 pounder, but the numbers take a back seat to the bodyweight. I haven't weighed myself in a while but I've probably gained up to 10 pounds since I've last been "strict". I'd guess myself around 250-260 as I don't really remember what I was when I stopped.

I'm going to get a workout in probably friday, I have to call the guy... maybe as early as thursday. I WILL be using fitday for the duration of this journal... as thats easily just as important as the weights. I need to re formulate my eating a little bit but that shouldn't be too hard.

For now till I get used to eating less again I'll stick to mostly lean meats with lots of protein, filling and good for you. Chicken's goana be used a lot to help with the hunger.

My ideal cutting range is about 2500 calories I think, but I'm goana track as good as I can of how I eat now just to see how bad it really is. Should put stuff into perspective for me.

I'm almost afraid to see my numbers in the gym lol... but I know it'll come back fast.

deeder
03-31-2009, 10:42 PM
Good luck with all your goals man! I've been cutting for a couple months too...

WBBIRL
03-31-2009, 10:45 PM
Anyone recommend a routine? I know my moddifed version of BGB did good for me while cutting... DC was a little rough on me so I think if I do it again it won't be until I'm at least 5-6 months back in.

borracho
03-31-2009, 10:46 PM
Nice seeing you back dude....and I am sure you'll be blazing past me with numbers in no time..cause you're an ******* like that and stuff.

Good luck with the new/continued journey...looking forward to watching the progress.

WBBIRL
04-04-2009, 06:54 PM
Hmmm just to update the guy somehow can't get the entry system to put my code in... but other codes work.....

If he doesn't have it figured out by tomorrow I'll just pick a new code

Dingus
04-04-2009, 07:29 PM
Anyone recommend a routine? I know my moddifed version of BGB did good for me while cutting... DC was a little rough on me so I think if I do it again it won't be until I'm at least 5-6 months back in.

Try Jim Wendler's 5/3/1, it has worked for many people.

WBBIRL
04-08-2009, 04:32 PM
Got my membership paid up for six months.

I'm spending this first week (went yesterday and will probably go saturday) getting "warmed up" if you will. Every time I get back into lifting after a break I end up starting fairly fast and wind up with the most wicked and painfull cramps (mostly in my quads which cramp like a mother ****er) that you'll ever have.

I've been doing treadmill, elliptical, a little stair stepper and some jump rope and basically going through the motions of the lifts... form check and stretching.

Monday I'll start back into a routine... that'll give me the weekend to decide what plan of action I'll be taking.

Full workout logs + fit day come monday.

borracho
04-09-2009, 08:19 AM
Hop to it fellow fatty! I am looking forward to seeing you blast past me..like usual..*******. :D

Coke
04-10-2009, 10:23 AM
Glad to see you back man.

WBBIRL
04-13-2009, 04:40 PM
Sick as a mother F wording dog....

Don't have a routine down yet, just getting a feel for weights mainly because I'm sick as **** =/

Started off with some barbell bench

135x10
135x10
155x5
185x5
225x5

Lat Pulldowns

75x10
90x10
120x10
120x10

Dead Lift

135x10
225x10
315x5
315x5

Squat
135x10
185x5
225x5
250x5

DB Skullcrushers
70x10
70x10
70x10


Then did some cardio...

20 min on elliptical
5 min stair stepper
5 min jump rope



I hope I get over being sick fast... but why be hasty when I know this is going to take a lot of time. No sense trying to rush anything.

borracho
04-14-2009, 08:53 AM
I hope I get over being sick fast... but why be hasty when I know this is going to take a lot of time. No sense trying to rush anything.

True.

I think its funny that I've been lifting most of the time you've been gone, and I've had my ups, and downs...but for the most part its all gone down...and you come in and are stronger than me.

You're a POS! :D


Nice session man...glad to see you back at it (again ;))

Coke
04-16-2009, 06:16 AM
Doing pretty good bro...remember, you don't really need an actual routine in order to get the job done.

WBBIRL
04-16-2009, 04:36 PM
True.

I think its funny that I've been lifting most of the time you've been gone, and I've had my ups, and downs...but for the most part its all gone down...and you come in and are stronger than me.

You're a POS! :D


Nice session man...glad to see you back at it (again ;))

Its okay lol, I'm sure your physique is better then mine and thats the thing I'm focused on for the moment. Plus theirs plenty a big strong SOB's on here that could lay off for months and still come back stronger then me :p


Doing pretty good bro...remember, you don't really need an actual routine in order to get the job done.

Thats what I'm bankin on now CoCoa... just keeping myself busy in the gym and watchin the diet until I get over whatever the hell it is I have. Sinuses are trying to kill me I think.

borracho
04-20-2009, 09:20 AM
Doing pretty good bro...remember, you don't really need an actual routine in order to get the job done.



Too true...and I say this after I just started 5/3/1 :D. I am a douche.

WBBIRL
04-23-2009, 10:02 PM
Update ville... got sick as **** again and just in time for finals week!!! I wonder how much more great stuff can happen to me :rolleyes:

Its now finally starting to break so it begins again on monday.

To sweeten this deal my family has decided to start a biggest loser competition as there are 3 other members who need to lose in the neighborhood of 50 pounds each. They sorta are forcing me to compete, which is unfair to them.... being that i have so much more mass I should have no trouble dropping more then them.

I'll work my ass off at it, because I need to anyways but this just sweetens the pot. I get nearly $1000 for winning and have decided that I'll spend it all on new clothes because this stuff won't fit anymore.

WBBIRL
05-23-2009, 06:45 PM
255 pounds right now.... which is too much.

I have been lifting and have been doing portion control. Just haven't had a spare second... never seem too.

Its interesting enough that I always seem to do better when Im recording and keeping logs. I have done a very poor job with this one.

I've got a workout pattern pretty stable. wedneday, thursday, then saturday and sunday. It's not ideal and the reason for having to do it that way is pretty poor but 4 days a week isn't too bad?

truth be told its because I shoot in a pool league (TAP national pool league) mondays I play 9 ball and tuesdays I play 8 ball. i've gotten into pool big time and im a solid 4 in both and getting better (for those of you that know the handicaps). But I've been playing pretty good now for 2 years... starting to really get cross banks and 3 rail banks down pretty well.

I'm not looking bad, but I am still very fat.

So I pretty much dont have any more excuses (never did have any good ones...). Fit day will be kinda hard but I will do my very best.

Coke
05-26-2009, 07:10 AM
Getting the sessions in 4 days a week or so is pretty good IRL.

Awesome stuff there with you playing pool and elevating yourself in that game all the time.

Unholy
05-26-2009, 07:43 AM
Glad to see you are back at it bro. Get crackin, I'm subbed. I better have some ill **** to read in here every morning!

WBBIRL
07-10-2009, 12:02 AM
Todays Effort

Warmed up for 20 min with stretching and stuff



Barbell Benchpress

135x10
135x10
185x5
205x5
225x5
135x10
135x10

DB Hammer Curls

20x10
20x10
20x10
20x10

DB Skull Crushers

30x10
30x10
50x10
50x10
50x10

Overhead DB Shoulder Press

20x10
20x10
20x10
40x10
50x10

DB Flys

20x10
20x10
20x10
20x10
20x10



Stretched our really good and did some flexibility work.


So I'm jobless again. My boss fired me and just about everyone else for no real good reason but either way I have no income anymore. Trying my ass off to find another job but even if I do this screws me pretty well. I won't make as much money, my hours won't be as good and I'll probably end up working much harder. Such is life I suppose. At least the gyms paid for until October I'm pretty sure.

I've realized lately that my body is showing signs of me being way too overweight.I get random aches and pains every once in a while. Back about a year ago when I was back up around 300 pounds my back would hurt me almost every day and even still does every once in a while. It's very clear that I can't keep screwing the pooch too much longer before I have life long consequences to deal with. I need to lose 60 pounds and regain my health back. That and it would be ridiculous to spend my prime years looking like a fat pile of crap.

I need to re read my old journals to see how I did my splits.... at the very least I had the split set up right for me.

WBBIRL
07-10-2009, 12:09 AM
To add to this I'm pretty certain that everyone has dropped out of our families biggest loser contest. I honestly don't care that I won't win any money... no amount of money will replace the feeling I'll have come next may when the contest would have ended.

Coke
07-10-2009, 09:24 AM
I'm out of work too these days as well, it's tough but you got to try and stay active - glad to see the session.

WBBIRL
07-10-2009, 07:27 PM
Thanks Coke and yea it sucks sorry to hear about that man



Warmed up 20 min

Barbell Squats

135x10
135x10
185x10
225x5
250x5
275x5

These were done in a power stance which pretty much means my feet were about 6" outside of shoulder width apart

Leg Press

2 PPS x 10
4 PPS x 10
6 PPS x 10
6 PPS x 10
6 PPS x 10


Seated Leg Extentions

45x10
45x10
65x10
65x10
90x10

Barbell Step ups onto a bench

85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Barbell GM's

135x10
135x10
135x10
135x10
135x10

DB Holds (girpwork)

100's x 2 min
100's x 2 min
100's x 2 min
100's x 2 min

DB Lunges

40 x 10
40 x 10
40 x 10
40 x 10
40 x 10


This seemed like a lot of volume to me but in honesty when I go back and read over it the amount seems bare minimum of what I should be doing. So we'll keep it around this level for a little while. Legs seemed to get fatigued really fast but had no problems with the weights.

Unholy
07-10-2009, 07:28 PM
+1 for being unemployed, enjoy, I started mountain biking and going to the beach more. Woohoo, free hobbies.

Now I better not have to wait 5+ weeks for another update.

Coke
07-11-2009, 08:38 AM
Liking that effort bro, nice job.

WBBIRL
07-14-2009, 06:48 PM
Got to lift Monday but not yesterday. I'll update when I have time with mondays and todays efforts.

WBBIRL
07-16-2009, 04:17 PM
Mondays Lift

Barbell Deadlift

135x10
225x10
275x5
315x5
365x5

I was pretty beat down by these... have to slowly start cranking back up the intensity and get my numbers back where they were.

T Bar Rows

2 Plates x 10
4 Plates x 10
5 Plates x 8
6 Plates x 6
6 Plates x 6

Barbell Shrugs

135x10
135x10
185x10
225x10
275x10

Seated Low Cable Row

120x10
150x10
150x10
170x10

One Arm DB Row

20x10
40x10
60x10
60x10


Tuesdays lift was an active recovery day. Only had 25 min so I just hit all the major groups with mild weight and medium reps.


Wednesday

Barbell Benchpress

135x10
135x10
185x5
225x5
225x5

my back felt horrible today even after stretching.. made the whole workout suffer but I still did it

Standing DB Military Press

30x10
40x10
50x10
60x10
60x10

Seated Lat Pulldown

80x10
100x10
120x10
120x10

Seated Leg Extentions machine *never used this before*

100x10
100x10
130x10
150x10
150x10

This machine had like a sled type thing that you sat on and forced yourself back.... almost like a row for your legs?

DB Hammer Curls

30x10
30x10
40x10
40x10

I did 10 min of HIT (high intensity cardio) which almost killed me lol. I set the ellipitical to level 10 and went at it for ten min... heart rate stayed at 170 BPM average and it felt like I was doing step ups on a bench with 100 pounds on my back the whole time.

Diet has been ok, keeping calories in check and protein as high as I can. Seeing as how I have no job anymore my macro's aren't what I'd like but the calories are in check. So far today I had 2 24 g protein shakes, a marie calander chicken dinner (480 cals 30g protein) 4 eggs fried in fat free pam, and 2 chicken breasts. I'll eat a small meal in about an hour and end out the day around 2000 cals.


I got a lot of work to do boys

Coke
07-17-2009, 07:48 AM
... heart rate stayed at 170 BPM average ..

Wow man, that's excellent!! - killer stuff indeed on the elliptical machine.

Unholy
07-17-2009, 07:52 AM
Keep it up brother! When the going get tough, the tough get going right?

WBBIRL
07-17-2009, 02:02 PM
You bet your ass they do



Barbell Squats

135x10
135x10
185x10
225x5
245x5
275x5
315x5

Seated Leg Extentions

45 x 10
90 x 10
135 x 10
135 x 10

Leg Press

2 PPS x 10
3 PPS x 10
4 PPS x 10
5 PPS x 10

Good Mornings

135x10
155x10
185x6
155x10

BB Calf Raises

225 x 10
225 x 10
315 x 10
405 x 10

No cardio today. In other news I'm a little whiny bitch at doing GM's... that is all.

Coke
07-18-2009, 07:54 AM
Solid leg day man, just keep doing that **** each end of week.

WBBIRL
07-20-2009, 07:55 PM
Took the weekend off

Upperbody/Push


Incline Barbell Benchpress

135x10
135x10
155x10
185x10
205x8

Gassed out at the end of that set

Machine Delt Flys

80 x 10
80 x 10
100 x 10
120 x 10
140 x 9

Skull Crushers (done with a single dumbell)

60x10
60x10
80x10
80x10
100x10

EZ bar curls

65x10
65x10
85x10
85x10
105x9

DB Bench Press

50's x 10
50's x 10
75's x 10
75's x 10
90's x 6

Pec Deck

80x10
80x10
100x10
120x10
120x8

Then did 20 min on the treadmill at 3.5 mph... heart rate averaged about 160-170 bpm



The higher volume will take some getting used too. But I think it'll help as far as what I'm trying to do. I've lost 4 pounds from last monday to this monday.

Coke
07-21-2009, 08:01 AM
Push day is looking impressive bro, super volume throughout.

WBBIRL
07-22-2009, 10:49 PM
So I missed monday because I got my fish on all day long. We went fishing from 4 am to 3 pm and I was just plain whooped. We hiked for miles in the hot sun, climbed up and down rocks and just sitting in the sun all that time alone takes it right out of you.

Didn't lift today because I put in a hard days work and didn't have the energy, which is a really poor reason. Plenty of people on here put in a good days work and still make it to the gym.

Tomorrow will be a pull day.

WBBIRL
07-23-2009, 03:57 PM
Back Day

Barbell Deadlift

135x10
135x10
225x10
315x8
385x8

Lower back pump was so wicked I could barely walk... my lower back goes nuts for about a good 20 min after I do these. I know the form wasn't the issue. It feels great now though about an hour and a half later.

Seated Low Cable Row

100 x 10
100 x 10
140 x 10
180 x 8
180 x 8

The machine only goes to 210.

One Arm DB Rows

50 x 10
60 x 10
70 x 10
80 x 10
90 x 10

Seated ISO Row changed grips each set

100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Focused more on the muscle contraction then worrying about the weight. Changed grip between parallel to the body and perpendicular to the body.

DB Bicep Curls

20 x 10
20 x 10
30 x 10
30 x 10
35 x 10


Did 30 min worth of cardio on the treadmill and thats a wrap folks.

Coke
07-24-2009, 08:09 AM
Killer day of fishing man...big back day too, including the db curls.

WBBIRL
07-30-2009, 02:57 PM
Chest / Upper day ( I REALLY need to re formulate my weight routine)

Barbell Bench

135x10
135x10
185x10
225x8
275x8

stopped at 8 w 225 so i could give 275 a run for 10 reps... didn't get there

DB Curls

20x10
25x10
30x10
35x10
40x10

DB Shoulder Press

30x10
40x10
50x10
60x10
60x10

Cable triep push downs w rope attachment

40x10
40x10
80x10
80x10
120x10

DB Butterflys

20x10
20x10
40x10
40x10
60x10

Then did a half hour of cardio on the treadmill at 4.0 MPH. Stretched out and called it a day.

Coke
07-31-2009, 09:25 AM
Awesome day in the gym, pulled off some great benching with the 275 x 8.

WBBIRL
10-18-2009, 04:08 PM
So school has started and killed my workouts again. I have been going but not like I was back in July.

Todays gym looked something like this:

Close Grip Barbell Bench

135x10
155x10
185x6
205x6
225x6
135x10 *slow tempo but high focus on the contractions in the muscle*

Lat Pull downs

100x10
100x10
100x10
120x10
140x10

Barbell Benchpress

135x10
185x8
225x8
265x8
305x4 *was going for five but last rep was all over the place.... probably shoulda kept it lighter*

DB Hammer curls

25x10
25x10
25x10
35x10
35x10

BB Shrugs

225x10
225x10
275x10
275x10
315x10

DB wrist curls *having big shoulders, arms and hands my forearms seem kinda small even at 14" so I'm doing more direct work with them then before*

35x10
35x10
35x10
35x10
35x10

Did about half an hour of cardio on top of this and some stretching. I want to up the ante as far as the effort I've been putting in but I'm not going to go set some crazy 8 month goal... that's never worked for me before. This time I'll just take it day by day.

Stumprrp
10-18-2009, 07:45 PM
lookin good mang

borracho
10-19-2009, 10:09 AM
Damn dude...your pressing is looking awesome!!!

Coke
10-19-2009, 03:05 PM
Solid effort overall guy, good luck at school.

WBBIRL
10-19-2009, 03:43 PM
Thanks guys, I've been doing a lot better in school but its because I've put a lot more of my time into it. This is my hardest year with advanced computer classes and calculus but so far I have a 3.5 so things have been looking up. I've been putting in around 3 hours total per day into school work (on top of going to classes) so while it's not insane it does use up a good bit of my free time.

I just know I could be much healthier and stronger then I am right now and that bothers me but unless I do something ( no matter how long it takes) that it will continue to be a bother.

WBBIRL
11-29-2009, 01:35 PM
So I got my old training partner back, and that makes me feel a lot better. I have been keeping at it in the gym, but life has become super hectic for me.

I am in my third year of my computer science major and things now have gotten fairly harder. The herd has thinned from over 150 CS majors to less then half. The programming assignments that used to take 1-2 hours are now easily taking 10+ and have to be much more complete and robust. On top of that Calculus 2 has been hard and 3 should be even rougher next semester.

I haven't had the time of day to myself but still manage at least 3 sessions a week. I try to do things outside of the gym to help with the cardio such as parking a little further away on campus from where I have to go and walking further then I have to on purpose.

So far progress has been slow, but it has been there and will pick up.

Since my lifting partner is now back I want things to go back to how they were when I was running a modified DC routine. That routine had my ass beat down every time I left the gym, it punished me and made sure I wasn't slacking.

I bought a george foreman grill for $30 (the big one) and I'll be using it to prepare my lunches and in general a lot of the food I eat on a regular basis. When your on a low budget the diet might get a little boring, but I can still get loads of clean protein without a lot of carbs.

borracho
11-30-2009, 08:58 AM
Hang in there bud. Calc II was hard...Calc III was a ****ing bitch for me...but some say III is easier...doing the right thing bud just focus on school and get through the next 1.5 years and you'll be set.

Coke
11-30-2009, 05:01 PM
Proud that you're holding on so strong in school man...nice to know you've still been getting into the gym too.

WBBIRL
01-24-2010, 09:13 PM
School is wearing me down, but for some reason I feel better all over now then I did three months ago. With a slight adjustment to the amount of sleep I'm getting I will be back in the gym.


My family is doing a biggest loser contest, they flopped out of it last year and I suspect they will again this year. I don't have much room to talk because I only stuck with it for a few months but if it means anything (which it doesn't) I made it the longest and lost the most.

I have NO idea how horrible my strength is going to be, but compared to my highest lifts I know things at first will be very very depressing.



Part of me wants to go into this with a head of steam, another part tells me to take it easier at first. I haven't trained with any kind of intensity for over a year.


I think I'm actually going to go back to my modified version of Builts "Baby Got Back". I lost fat and got stronger on that routine, the fat loss was more noticeable but you can't knock getting stronger while cutting.



I'm going to join tomorrow, most of the "new years" people are gone by now.


I won't set any specific goals, right now all I know is I want what I see in the mirror to improve... and if it doesn't i'll up the ante until it does.

borracho
01-26-2010, 08:04 AM
I'm going to join tomorrow


Did that happen?

WBBIRL
06-02-2010, 09:18 PM
I am fat and weak.

Next week starts me tracking again, full blown. Everything I consume down to the tic tac and every workout will be recorded for analysis.

WBBIRL
06-08-2010, 03:10 PM
Gym owner won't be back from vacation until supposedly this friday according to the posting on the gym door.... I called three times before I decided to just drive down there.

So looks like friday is the day I start.

I have been reminded how easy it is to over estimate what your eating. For a while during the summer my lunch would consist of two McChicken sandwiches from Mcdonalds and a water (usually got pickles in place of the lettuce). I figured the whole meal had to be tops 500 calories.... those sandwhiches are nearly 400 calories each and that's without cheese. So if I had cheese on them, and got a small soda I'm talking 1000 calories in what I would consider a fairly small lunch.

I guess its back to large portions of chicken and lean beef for me!

borracho
06-08-2010, 03:53 PM
I guess its back to large portions of chicken and lean beef for me!
Thats the way to go dude. I am starting to HATE grilling chicken. Last night I was too tired to grill it and fell asleep before I made time to do so..as a result my fat white ass was outside at 545am this morning grilling chicken. :)

GL on your re-entry to lifting dude..I am sure you'll be passing everyone in no time (if you stay consistent for more than a month).