View Full Version : My Journal

01-18-2011, 05:48 PM
military press 45x10,95x8,135x5,5,5,5,5
ez-barbell curls 40x10,60x8, 110x5,4,4,4,3
pushdowns 100x10,150x8, 200x5,5,5,5,5
static holds 225x20sec, 315x12sec.

next workout increase to 145lbs on military, switch to close grip bench on tricep.

Off Road
01-18-2011, 06:10 PM
Welcome to WBB. Glad you started a journal. Are you following any particular workout program?

01-18-2011, 07:17 PM
Thanks Off Road. A friend of mine and I were doing german vol. training but I felt like I wasnt gaining much from it. Right now im just doing the same outline as gvt (chest and back/legs/shoulders and arms) but 5x5. I might change the outline to push pull legs but we'll see. =D

03-11-2011, 08:12 PM
Squats barx7,135x6,185x6,225x6
Front squats 95x6,135x6
Stiff deads 95x6,135x6,185x6
Seated calf raises 45x8,90x6,90x6

close grip bench press 135x8,135x8,185x8,205x8,135x15
pushdowns 100x10,150x8,180x6,180x6
barbell curls barx10,95x6,95x6,115x4,95x6
hammer curls 30x6,55x5,30x12

03-14-2011, 06:43 AM

Bench press 135x10,185x8,225x5,275x2,225x4
Rope pushdowns 100x10, 140x8, 180x4, 140x10
Face pulls 100x10x4

03-15-2011, 07:42 PM

Hammer strength high pulls 90x8,180x5,180x5,180x5
Supported rows 45x8,90x6,135x5
Pulldowns cambered bar 100x8, 150x6,230x4
Bb curls 65x6,95x8,115x4
Hammer curls 35x5,55x5,45x6+drop set 35x5

03-16-2011, 06:35 PM
3/16/11-weight 339 -1lb

11am-3 eggs, 6 slices deli ham

1:30pm-2oz. pork rinds

3:30pm-12oz. chicken breast, 8oz. sirloin, 1/2 cup broccoli

6:00pm-1oz. pork rinds

8:00pm-14oz. chicken breast, 1/2 cup broccoli

11:00pm- 1 chicken breast, 1 wing, 1 thigh

bench press bar x 10,95x 1, 135x1, 185x1, 225x1, 275x1, 315x missed
jm press 20x10,30x10,40x8,50x8
side laterals 20x8,25x8,25x8

03-16-2011, 11:21 PM
I thought I would add some info about myself and my goals. Im 27 years old, 340lbs @ 44% bodyfat. Around 18 years old I was 455lbs and became diabetic type 2. I have always loved weight lifting and seeing how strong I can get but my training was more on and off. I had 1 year I weight lifted every week 5x a week but that was when I was around 18. I have been weight training straight since jan 1st every week atleast 3x a week and feel great about my strength increases in the past 2-3 months. My main goals are to stick to my low carb eating plan to control my blood sugar. I didnt take my diabetes seriously the past couple years and my blood sugar is normally 250-350 every day. I have been changing that since seeing my father go through all the problems high blood sugar can do in 15+ years of uncontrolled diabetes. My sugar on low carbs is normally 150-250(which is rare for me to go under 200). I have tried moderate carbs low calories but it still has me in the 200-300 area which I cant be in.

My main goals for starting weight lifting and eating better this year are to control my sugar first of all. My wife and I are planning to have kids soon and I want to be around long enough to enjoy them. Secondly my other reason for change is my strength. I always felt I could have been great in powerlifting and I love pushing myself in a sport that you only rely on youself( maybe im a loner lol). lastly my weight. When I was 455lbs I was 56% bodyfat but all I could think about is Im 200lbs of muscle? Imagine what weight training would do to me.Anyway im 340 now at 44% and my third reason/goal is to get under 300lbs. The last time I was under 300lbs was in the 8th grade. Furthur down the road I would love to stay around 300 but be around 25% bodyfat. I realize this would mean I have to gain about 25lbs of muscle while losing 75lbs of pure fat and it doesnt help that I want to do them both at the same time. But I have confidence in myself that I will.

One thing I would like is if anyone reading my journal has anything to say or input about something please share with me. I really need a set schedule for weight training because I always want to change my training each time I read about a new training routine lol. I also hate cardio but have been reading about complexes? this sounds perfect for me! But I do not know how to add them into my weight training routine(same day, off days,ect).

Thanks everyone for looking and I hope to hear from some of you.


03-17-2011, 08:25 PM

11am- 3 scoops whey protein, 4 tsp fiber supplement

3:30pm- 2 chicken breast, 4 thighs, 3 drums roasted

9:30pm- 12oz chicken breast, 8oz top sirloin

11:30pm-2 scoops whey protein,1 1/2 cuos whole milk, 6 tsp fiber supplement

Squats 95x5,135x5, 185x2, 225x2, 275x1, 315x1
Seated leg curls 70x8,8,8
Crunches 3x10
Lying leg raises 3x10

I felt a slight pain in my groin on the last set of squats.. it went away but I got a little scared maybe I was pushing it to much.

03-17-2011, 11:16 PM
I am going to take the next 3 days off from weight training and do cardio/complexes. Monday I start fresh but I dont know if its going to be 5/3/1 or 5x5. I like how 5/3/1 is outlined but I dont know my maxes on OH press or deadlifts yet.

03-18-2011, 06:27 PM
3/18/11- weight 337lbs -2lbs

12pm- kfc grilled chicken, 2 breasts, 4 thighs, 3 drums

4pm- 3 scoops whey protein, 12oz whole milk, 4 tsp fiber supplement

8pm- 12oz chicken breast, 8oz top sirloin, 1 cup broccoli

11pm- 8oz chicken breast

I did complexes today well i think they were complexes.. Holy crap it was intense..

Trap bar deadlifts 95lbs
Trap bar rows 95lbs
Standing military press 65lbs
Upright rows 65lbs

5 sets all done for 8-10 reps 60 sec rest between sets

03-19-2011, 07:47 PM

8am- pork rinds

11am-12oz. flank steak

1pm-kfc, 2 grilled double down sandwiches

4pm-kfc, 2 grilled double down sandwiches

8:30pm-cheated on chinese food, pepper steak with fried rice and wonton soup

later on tonight im going to have 2 scoops protein with 1 cup whole milk and 2 servings of fiber

no workout today

03-20-2011, 10:27 PM

8am- 3 scoops whey, 12oz whole milk, 2 servings fiber

12pm- 4 chicken breasts(about 16oz)

4pm- 2 slim jims

8pm- 16oz tilapia lighted breaded with whole wheat flour

No exercise today

I have not been sleeping great and working double shifts the past couple days doesnt help my energy levels. I think thats why I cheated yesterday. Im going to try and get 12 houra tonight because tomorrow I start a new workout routine!

03-22-2011, 01:40 PM

bench press 135x10,10,10,225x10,135x12
incline smith bench 135x8,225x3,135x10
ez curl pushdowns 100x8,150x8,180x8,200x5 (all done strict, before I would turn it into a PUSH down instead of an extension at the elbows)

bench at first felt heavy and I was only going to stay at 135. After my elbows warmed up I felt good again and hit 225 for 10 no spotter which was a great feeling to handle 225 steady.

03-24-2011, 08:48 PM
3/24/11- weight 335

Trap bar deadlifts 135x6,6,225x5,275x5,315x3,365x3,405x1!!!! Nailed it!! I was going to try 455 but I'll do it next time!
Pulldowns 100x8, 150x8, 200x8, 220x8
T-bar rows 45x8, 90x6, 135x6, 180x6
Ez bar curls 50x8, 70x8, 90x8
Hammer curls 35x6, 55x6+ drop set 30x6

Badass workout!!!

03-26-2011, 07:42 PM

Military press bar x 10, 65x8, 95x5, 135x7, 135x5
Side dumbbell laterals 25x10,10,10

Felt tired today, hopefully next week I feel up tp lifting more.

03-29-2011, 09:14 PM
3/29/11 weight 334lbs

Bench press barx10,135x10,225x5,315x2( one assisted)
Pushdowns 100x10, 150x10, 200x10

Deadlift 95lbs
Bent over rows 65lbs
Military press 65lbs
Upright rows 65lbs

6-10 reps 45 sec rest between complexes

03-31-2011, 08:58 AM

Squats 95x10,135x6,185x5,135x5,225x5

Bad workout. Feel tired and just not into it today. 225 felt so damn heavy for sone reason. Not going up or down but just holding the weight. I didnt want to go in squating I wanted to deadlift but i havent done squats in a while.

03-31-2011, 08:04 PM

Smith military press 85x10,125x6,215x3,175x6 (smith bar is 35lbs)
Side db laterals 25x8,8,8
Planks 45lbs X 35sec, 45sec

I went back to the gym because I felt better and I really only did couple sets of squats.

03-31-2011, 08:45 PM
I've missed your journal so far but wanted to drop in and say hi. I'll be following your journal so good luck on your weight loss and strength training goals. Did you decide if you were going to use 5/3/1 or 5x5?

03-31-2011, 09:02 PM
Thanks man, 5x5 but working up to a top weight. Sometimes my ego gets the best of me and I end up only doing a single but Im working on that. Im also working on form so sometimes I will go up and down in weight if I think my forms getting sloppy or im not going deep enough. Thanks for posting!

04-02-2011, 09:29 PM

Trap bar deadlifts 135x5,225x5,315x1

I stopped and just left the gym. I dont know why latley i have been feeling weak or tired I dont know. I usually pass it after 2-3 sets but 315 felt like 500lbs.. Same as when i did squats the other day. Past week at work has been pissing me off. I do all the work a manager does but get min. Wage. Im not saying its that Ive just been in a shitty mood this week.

04-03-2011, 08:06 PM

Trap bar deadlifts 135x5,225x5,315x5,405x5(new pr!)

04-03-2011, 08:24 PM
What's up Cal. I know what it feels like to be where you're at now. I still am pretty heavy, sitting close to what you're at right now. I'm 26, haven't had a bout with diabetes yet but it runs pretty thick in my family. I'm sure we can encourage one another in our journeys. I've had a lot of success, and fun, with 5x5 but I'm like you as well when it comes to singles after a workout. I enjoy seeing that weight move. Stay the course and keep at it. Low carb works for sure, sucks, but it definitely works.

04-08-2011, 07:56 PM
What's up Cal. I know what it feels like to be where you're at now. I still am pretty heavy, sitting close to what you're at right now. I'm 26, haven't had a bout with diabetes yet but it runs pretty thick in my family. I'm sure we can encourage one another in our journeys. I've had a lot of success, and fun, with 5x5 but I'm like you as well when it comes to singles after a workout. I enjoy seeing that weight move. Stay the course and keep at it. Low carb works for sure, sucks, but it definitely works.

Hey Mark! Thanks man! Its nice to know Im not alone in this battle. I will definitely be posting on your journal man! As far as low carb, you got that right! Although I always do "no carb" instead of low carb. Im going to try to keep carbs under 100g a day.

Push press 45x10,75x10,135x10,185x3
Dumbbell side laterals 20x8,8,8
Face pulls 120x8,8,8

04-08-2011, 08:39 PM
You definitely need carbs:

lo-carb = OK to good
no-carb = bad

04-09-2011, 10:28 PM
You got that right! lol I am trying to have eggs with turkey bacon and maybe a serving of oatmeal for breakfast, for lunch 2 slices wheat bread with 8oz. turkey, dinner is usually chicken, tilapia or pork chops and I dont know if to add brown rice or not. When I workout I add a protein shake at night after training.

4/9/11- this was a bad day at the gym. I just cant get the grove for traditional deadlifts.
deadlifts 135x10,185x6
sumo deadlifts 185x5
rack pulls from above knee 225x1
pulldowns 100x10,150x8,200x8

I cant help but feel deadlifts all in my lower back. Not really in a good way either. With trap bar deadlifts I dont even feel my lower back that much but I feel it in my traps, forearms and upper back. I dont know if its because my belly gets in the way of conventional deadlifts but it just felt like my back was rounding from the start. Like in order for my hands to get to the bar my back HAS to round. Trap bar deadlifts they dont. Idk today just felt like crap.

04-15-2011, 07:30 PM

Thick bar bb curls 35x10,65x6,105x6,6
Db curls 25x8,40x8,8,8
Rev ez bb curls 60x10,80x8,8,8

04-22-2011, 08:18 PM

bench press 135x15,185x10,225x6
db incline press 60x8,8
push press barx10,95x8,135x6
pushdowns 100x10,150x8

05-05-2011, 09:22 PM
Finally got back in the gym after 2-3 weeks. Dont have a training partner anymore so alot of the motivation is gone but I have to remind myself Im doing this because I want it.

5/5/11, went light today first workout
bench press 135x10,10,10
decline bench press 135x10,10
incline bench press 135x10,10
incline,decline, flat press 135x8,8,8x2 sets
overhead tricep ext w/ez curl bar 40x8,50x8,60x8,70x8
pushdowns 100x10,130x8,8

Off Road
05-05-2011, 10:18 PM
Keep at it man. Use yourself for motivation, you don't need anybody else. Love the Trap Bar!.

05-19-2011, 08:14 PM
thanks offroad!

bench press 75x6,95x6,115x6,135x6,165x6,185x6,205x6,225x6+15sec 2 reps,+25sec 2 reps,+30sec 2 rep
pushdowns 60x6,80x6,100x6,120x6,140x6,160x6,180x6,200x6+15sec 2 reps,+25sec 2 reps,+30sec 2 rep

07-12-2011, 09:52 AM

Hammer strength overhead press 50x10,10,90x10,140x10,10+rest 20sec.+5 reps
Cable side laterals 30x10,10,10+20x5 drop set
face pulls 100x10,10,10

07-27-2011, 07:54 PM

hammer strength decline press warmup sets(3), 230x6+2+2+2 30sec rest
machine shoulder press warmup sets(3), 150x6+2+2+2 30sec rest
machine OH extentions warmup sets(3), 160x6+2+2+2 30sec rest

free weight section to new gym is getting new floors :/

07-29-2011, 08:40 AM

45 degree leg press warmup sets(4), 540x6+2+2+2 30sec rest
standing leg curls warmup sets(2), 60x6+2+2 30sec rest
machine crunches 200lbx10x10x10

07-29-2011, 09:54 PM
Good to see you posting regularly again.

08-01-2011, 04:52 AM

Dumbbell curls 3 warmup sets, 50x6+2+2+2 30sec.
Hammer strength preacher curl 1 warmupset, 70x6+2+2+2 30sec
Machine overhead extension 3 warmup sets, 205x6+2+2+2 30sec
Cable pushdowns 2 warmup sets, 105x6+2+2+2 30sec

08-01-2011, 04:53 AM
Good to see you posting regularly again.

Thanks brother, I just needed to find my motivation again ;)

01-11-2012, 10:21 PM
1/1/12- 342.8lbs
1/7/12- 332.2lbs


Machine OH press

HS pulldowns rev. Grip

Db shrugs

Cable curls*


Db laterals/ front raises

01-11-2012, 10:36 PM
Sticking to my diet about 90% of the time.

Meal 1
Syntha 6 2 scoops
1 cup 1% milk

Meal 2
8oz deli turkey
2 slice cheese
4 slices double fiber wheat bread

Meal 3
Either another shake or more sandwiches

Meal 4 same

Meal 5 after gym
14oz chicken breast
1-2 servings brown rice
1 serving broccoli in fat free cheese sauce

Late night- 2 tablespoons natural peanut butter

I started to eat to many subway subs a day and stopped losing so im going back to my double fiber regular bread.

Also taking cell mass, endo burn and no explode.

My goal this time is i have 6 months to get to 250-260@20-25% bodyfat. My wife and I are expecting our first baby in june. I didnt want to be this lazy fat dad i picture. I want to be fit and muscluar for him or her. So far its working as a huge motivater.

01-20-2012, 10:35 PM
Bench press

the pope
01-23-2012, 12:40 PM
hows it going man some nice goals here keep it up your going well, and you have some good motivation, keep at it

01-23-2012, 11:56 PM

Tricep pushdowns
Hammer curl

Thanks bro im hangin in there!