Mucha Lucha's Workout Log

[Mucha Lucha]

I had one of these when I got into the gym earlier this year, but lost the website in Spring. I realized that having an online Log is motivating in filling out the next day for others to see.

About me : I grew up in the country and was always the size of the kids 2 grades ahead of me. When I was 12, I hit 200lbs, but was lean with a lot of muscle. During highschool, I evened out at 220. Then, I joined the Navy where I gained some more weight -- 230lbs. After that, I played football at a small college in VA -- 250lbs. After a few years, I got out of athletics and dated a boring girl. We sat around and watched TV all the time -- 270lbs. Luckily, I played Softball in the hot summers, evening out in the 260s up until 2008.

2008 is where my body took a drastic turn. I'm a writer, and spend upwards of 16 hours a day writing (not every day). The only 'exercise' I got was walking to the kitchen, or the bathroom. During a Vacation, I couldn't walk too long, was breathing heavy, and having heart pains -- 290lbs. After that vacation, I decided to lose the weight. I started a walking program of 6 miles every few days. Shot down to 270 really quick. But, one day, I decided to go on a 20 mile hike -- Tore a ligament in the knee. Surgery, more weight back on. Just couldn't take it.

2009, my brother in law recommended me to a local gym. Worked out 2 days a week for 3 months. Then had a weird work schedule, and couldn't do it as much. Fell away until December 2009. I was so determined to lose this weight, I started going 5 days a week. Lost 350g a day during December -- THEN CHRISTMAS. Gained weight again, and felt crappy again. Workout out from Jan to Jun, then had to stop because of Elbow tendinitis, and a pulled glute muscle.

Vacation and Recovery time is OVER. Fast Forward til NOW. I'm finally ready to get back into the gym. 4 Days on, 1 day off, continuous until I wimp out.

I hope to update daily with my workout, and my diet.

Height : 5' 11"
Starting Weight : 249.2lbs
Goal Weight (after 30 days) : 240.0lbs

Current Measurements :
Wrist - 6.5"
Forearm - 12"
Upper Arm - 15"
Neck - 16.5"
Chest - 48.5"
Waist - 40"
Thigh - 23"
Calf - 17.5"

[Mucha Lucha]

Day 1 of 30 in this workout program -- First day back in the gym since June 25th.

Work -- 8 Hours. I work in a window/door factory, loading and unloading wood in machines. I get a 10 and 20min break, but don't sit down too much.

WEIGHT TRAINING (all weight in kg)

Dumbbell Bench Press
12 / 30's
12 / 30's
8 / 30's
7 / 32.5's
5 / 35's
4 / 40's

Incline Press Machine
10 / 85
7 / 90
6 / 95
5 / 100

Dumbbell Flyes
8 / 12.5's
8 / 12.5's
6 / 15's

Cable Crossovers
8 / 20
8 / 25
6 / 30

Bench Dips
10
10
9
8

Tricep Pushdowns
10 / 70
8 / 80
6 / 90
5 / 95

Skull Crushers
8 / 15+ bar
8 / 20+ bar
6 / 20+ bar

Tricep Kickbacks
10 / 8
8 / 10
8 / 12.5

CARDIO
Heavy Bag Training (Combos + Rounds) - 10:00
Rope Skipping - 10:00

DIET
Breakfast
1 Scoop Whey Protein
2dl milk
100g plain oatmeal

Mid Snack
1 apple

Lunch
1 can tuna (185g)
2 Crispbreads

Pre-Workout
1 Banana

Post Workout
1 Banana
1 scoop Whey Protein + water

Dinner
2 Turkey Breasts (boiled)
4 small potatoes (boiled)
Half stalk broccoli (boiled)

Late Snack (about 8pm)
150g Cottage Cheese
1 Apple

[Mucha Lucha]

Day 2 of 30.

WORK
8 Hours - 1 of those hours I was working at full speed to cut wood. Worked up a sweat.

WEIGHT TRAINING (all weight in kg)
Wide-Grip Pulldowns
10/45
10/50
10/55
8/60

Underhand Pulldowns
10/40
8/45
8/50
7/55

Closegrip Pulldowns
9/45
8/45
6/50
6/50

Cable Rows
6/50
6/50
6/55
6/60

Deadlift
6/60
6/90
6/120
3/150

EZ Curls
12 / 10+ bar
10 / 20+ bar
8 / 30+ bar
6 / 35+ bar

DB Hammer Curl
10 / 20's
5 / 20's
7 / 15's

Incline DB Curl
8/10's
8/10's
Spun around on the last set - 6/10's


CARDIO
Rope Skipping - 10:00

DIET
Breakfast
1 Scoop Whey Protein
2dl milk
100g plain oatmeal

Lunch
1 can tuna (185g)
2 Crispbreads

Pre-Workout
1 Banana

Post Workout
1 Banana

Dinner
2 Turkey Breasts (boiled)
4 small potatoes (boiled)
Half stalk broccoli (boiled)

Late Snack (about 8pm)
150g Cottage Cheese
1 Banana

[Mucha Lucha]

Day 3 of 30 (posted three in a row because I'm currently on this day)

WORK
8 Hours -


WEIGHT TRAINING (all weight in kg)
Leg Extension
10/50
8/55
7/60

Leg Curl
10/20
10/25
8/35

Narrow BB Squats
12/60
10/80
10/100
6/110

BB Squats
12/60
12/80
8/100
8/120

Wide Stance Sqats
12/60
12/80
6/100
6/130

Calf Press
25 / 140
15 / 140

Leg Curl 2
6/20
6/25
6/30
3/35 * (CRAMP)

CARDIO
Long Dog Walk =)

DIET
Breakfast
1 Scoop Whey Protein
2dl milk
(No time for oatmeal)

Mid-Snack
1 Apple

Lunch
1 Banana
85g Sardines in Tomato sauce

Pre-Workout
1 can tuna (185g)
2 Crispbreads

Post Workout
1 Banana

Dinner
2 Turkey Breasts (boiled)
4 small potatoes (boiled)
Half stalk broccoli (boiled)

Late Snack
150g Cottage Cheese
25g Raisins

[Mucha Lucha]

Day 4 of 30.

Work - 8 hours (Slow/lazy day)

WEIGHT TRAINING (all weight in kg)
Shoulder Press Machine
10/40
10/45
10/50
9/55

Seated Dumbbell Press
10/10's
10/12.5's
10/15's

DB Front Raise
10/8's
10/8's
8/10's

DB Lateral Raise
10/8's
10/8's
8/8's

DB Rear Raise
10/6's
10/8's
10/10's

Barbell Upright Rows
6/30
6/35
6/40
6/45

DB Shrugs
6/25's
6/27.5's
6/30's
6/35's

CARDIO
10:00 - Heavy Bag workout
10:00 - Lost my wedding ring around the gym. Scrambled around to find it. Worked up a sweat!

Breakfast
1 Scoop Whey Protein
2dl light milk
100g Plain Oatmeal
25g raisins

Mid-Snack
1 Apple

Lunch
1 can tuna (185g)
2 Crispbreads

Post Workout
1 Banana
1 scoop Whey + Water

Dinner
2 Turkey Breasts (boiled)
4 small potatoes (boiled)
Half stalk broccoli (boiled)

Late Snack
150g Cottage Cheese
1 spoon Apricot jam

[Off Road]

Found your journal. Tough love coming...

It's no wonder you burn out quickly, that routine would burn out most people. I'm not going to tell you how you should be training, you didn't ask me. However, I feel the need to at least speak up and tell you that routine is lightyears ahead of where you need to be right now. But I do wish you luck and hope you realize your goals.

By the way, my wife's family is from Norway, near Oslo.

[Mucha Lucha]

Hey Off Road, thanks for checking out my journal.

I agree with what you're saying. It's mainly my stubborness to hit the same intensity (minus 5-10kg) that I used to work out at. This is actually a smaller version of my workout I was doing earlier this year. I swapped Biceps with Triceps on the days though. I've been fatigued/over-trained before. If I start feeling it, I stop for a few days. I'd like to eat more, but can't find time. And I need to learn proper breathing techniques for curling -- as I run out of breath pretty quickly. I'll probably experiment with some other things - love working with Kettlebells. The main goal is to lose bodyfat.

Around Oslo? We live all the way on the west coast by the Nordfjord.

[Off Road]

Ya, I can't remember the name of the town. But Oslo is about the only town in Norway that I can pronounce :)

[Mucha Lucha]

Day 5 of 30

Work - 8 hours.

WEIGHT TRAINING
Rest

CARDIO
Rest

DIET
Breakfast
1 Scoop Whey Protein
2dl light milk

Mid-Snack
100g Plain Oatmeal
25g raisins

Lunch
1 can tuna (185g)
2 Crispbreads

Dinner
2 Turkey Breasts (boiled)
125g Whole grain rice
Half stalk broccoli (boiled)
2 spoons sweet/sour sauce
11oz coca-cola

Late Snack
125g Apple Ice Cream