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suprfast
10-29-2009, 01:15 PM
Coudln't come up with any catchy names for my title so you are stuck with something regular and boring.

I frequented this forum for quite some time but started getting serious about getting my ass into shape. I frequent other boards but would like to expand criticism so i decided to post my adventure here as well. Id like to cut to about 200lbs to start, but ill keep my overall plan as undecided for the time being.

Here I am at the beginning. This was nothing to be proud of. I really wish i had GOOD friends that would have just told me i was FAT. Tired of people not wanting to hurt feelings.

http://i577.photobucket.com/albums/ss213/suprfast/workout/IMG_4686.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week1KrisRight.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/IMG_4685.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week1KrisFlex3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/IMG_4688.jpg

suprfast
10-29-2009, 01:17 PM
Here is my next picture shoot about 5 weeks later. I feel better, weight was down about 5-6 lbs.

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week5KrisFront.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week5KrisRight.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week5KrisBack.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week5Krisflex2.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/Week5KrisFlexback.jpg

suprfast
10-29-2009, 01:17 PM
My workout is as follows.

Here is my workout. If small changes need to be made let me know. It has been effective thus far.

Big thanks to Built, aka, Mari Anne Anderson for this wonderful workout. She can be found at the following link,

Got Built? . (http://builtblog.wikidbody.com/)

Workout A:
Thickness-Back:
Rack pulls 5x5
Bent-over rows 3x8
Dumbbell Rows 3x10
Chest:
Flat bench 5x5
Incline dumbbell press 3x8
Incline dumbbell flys 3x10
Calves:
Seated calf raises. Pause at the bottom 3x20
Abs:
3 sets of 15, weighted

Workout B:
Quads:
Full squats 5x5
Standing Lunges 3x8
Hamstrings:
SLDL 4x10
Biceps:
Seated alternating bicep curls 5x5
Hammer curls 3x8

Workout C:
Width-Back:
Chins 5x5
Dumbbell Pullovers 3x8
Shoulders:
Hang Cleans 5x5
Arnold Press 3x8
Bent over side laterals 3x10
Calves:
standing calf raises 3x20
Abs:
3 sets of 15, weighted

Workout D:
Hamstrings/glutes:
Romanian Deadlifts 5x5
Good mornings 3x8
Quads:
Front Squats 3x8-10
Triceps:
Skullcrushers 5x5
Dips 3x8-12

suprfast
10-29-2009, 01:21 PM
Here I am at 212 lbs, 13lbs below my starting weight. this was on 9/25/09, about three months after starting my routine and not following my diet or workout religiously.

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/front3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/side3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/back3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/flexfront3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/flexback3.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/wheelsr1.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/wheelsl1.jpg

http://i577.photobucket.com/albums/ss213/suprfast/workout/92509/calves1.jpg

suprfast
10-29-2009, 01:22 PM
Sorry i broke it up so much, but i thought it would be fair to get the full picture of my fat ass transformation. Look forward to hearing you critique me, yell at me, make fun of me, etc...

Kris

suprfast
10-29-2009, 05:28 PM
Workout B

5x5 seated bicep curls(alternate) - 55lbs

3x8 standing hammer curls - 55lbs

Decided to add one more bicep movement just because

3x8 barbell curls - 95lbs

5x5 squats - 245lbs

3x8 standing lunges - 145lbs

decided to ditch the SLDL or RDL whatever i was really doing for this workout. I picked up builts glute-ham raises. PERFECT i tell you, hit the hams better than any workout i have done thus far.

3x10 glute-ham raises(maybe ill do 4x10 next week)
http://www.youtube.com/watch?v=Rg_hxBHPX_k&feature=player_embedded

After my 5x5 of squats i opted to try 315lbs. I was quite impressed that i was successful, especially after a full set of 5x5 at 245.

Thanks again
kris