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ericg
01-08-2007, 05:16 AM
Congrats on the baby bro! Awesome news. Glad to see you posting again. Hope everything has been going well for you? So, have I met this trainer of yours??

All of your physical goals pretty much match mine!

Good luck man!

Anthony
01-08-2007, 06:23 AM
Good luck J! Glad to see you posting again!

lifteroiho
01-08-2007, 11:16 AM
Hey! Welcome back! Been waiting to see if you would ever update this thing again.
Fall off of the horse? You just have to get back up and get back on.

Yeah, and congrats on the future bundle of joy!

Big o Boy
01-08-2007, 11:42 AM
Great goals, and great outlook on the new year. I will be looking forward to seeing you progress. Good luck!

JustinF
01-08-2007, 02:38 PM
Holywars- Thanks man.

Sylvia- Thanks much.

bill- Thanks brutha. Good to be back.

eric- Thanks for the well wishes. I will pass them along to Heather as well. You may have met my trainer before, but then again maybe not. ;)

Anthony- Gracias mang.

lifteroiho- Thanks, I appreciate it.

BoB- Thanks to you as well.


So, I had a Dr's appointment today. I have been feeling a bit under the weather for a few weeks now. They took a throat culture and I'll have to wait till the results come back to see what the problem is. They have me on antibiotics in the interim. They also scheduled me for an ultrasound. I have been having pretty severe pains under my ribs on the right side of my body. Nothing constant, and there is no pattern to when it happens. But when it does it is extremely painful. We'll find out what that is all about soon enough I hope. Lastly, falling off the wagon has affected more than just my looks. I have high blood pressure now. Weeeeeeee. It is sitting at 130/103 :eek:
No meds or anything until after I see the doc again. I know that it will go back down again now that I am eating properly and exercising. My stress levels are insane because of work, but hopefully that situation will be resolved sooner than later as well.

Anyway.... on to my workout.

JustinF
01-08-2007, 02:47 PM
Monday, January 8, 2007

Bodyweight Squats: 1x20
Push-ups: 1x20
Curl-grip Pull-downs: 1x20
Spread-eagle Sit-ups: 1x15

I did this circuit 5 times, with as little rest that I could. I sweat quite a bit, and I was breathing quite heavy.

This is the same workout that I did three days last week, with cardio or rest on the off days. I will continue this program for the rest of this week.

Goals for this first two weeks are to:
*Re-establish a healthy lifestyle
*Prepare connective tissue and muscles for future training

Diet

M1- 4 Eggs (2 whites, 2 whole), 1.5 cups oats, glass of V8

M2- 3 servings Nitrean, 6 FOC's, 1 grapefruit

M3- large chicken breast, 1/2 cup brown rice, peas

M4- 3 servings Nitrean, 6 FOC's, 1 orange

M5- 10oz steak, spinach

M6- 1/2 cup 4% cottage cheese

Thoughts-
Nada.

lifteroiho
01-08-2007, 05:19 PM
I'm not sure about you, but when I fall off the exercise cart, or get dragged off by my rabid employers, and lose some of my conditioning, I take pictures of myself. I post those pictures somewhere where I will see them to remind myself of what I have to keep doing, and that I have to keep pushing, otherwise I will revert.

I think it's a bit of a strange motivator, but for me seeing the development from then to now really keeps me from giving up too quickly, and it really keeps me from ragging on myself too much.

Or if you have an ultra-sound of your "soon to be" you could post that too, something to look forward too, right?

What does your workout warm-up plan look like?(for example, week1 bodyweight, week2 bodyweight+5lbs, week3 bodyweight+15,...)

ericg
01-18-2007, 09:24 AM
Nice session bro. Did you time it?

How do you plan on preparing your connective tissue/muscles for future training. Fill a brother in.

Oh yeah you need to update this thing and tell us if you found out what is wrong with you, besides the obvious.

JustinF
01-18-2007, 03:47 PM
Nice session bro. Did you time it?

How do you plan on preparing your connective tissue/muscles for future training. Fill a brother in.

Oh yeah you need to update this thing and tell us if you found out what is wrong with you, besides the obvious.

I did not time it. I have actually not timed any of them. I know that means there is no real way of tracking progress, but just getting back into the swing of things I am not all that concerned. These sessions that I am doing are for the purpose of preparing muscles and connective tissue for future training. I have been out of the game so long, had I gone straight into lifting heavy weights I would just be asking for problems.

I apologize for the lack of the updates, I have been very busy. Workouts have been going well, and consist of the above routine 3 days a week with cardio on off days. The diet is pretty much the same every day. Only issues that I have been having in that regard is getting all my meals in me. I get so busy at work, I just skip meals....not good.

Other than that, the sickness is pretty much gone, just a nagging cold now. I had the ultrasound yesterday, I am awaiting the results. I will probably find out early next week.

In other news, I have started preparing the nursery for the new addition. I have moved all the "office furniture" out of the room. I put together the crib and changing table, still need to do the dresser. I still need to paint and decorate as well. Fun stuff! We have another ultrasound for the baby next Wednesday, so I am praying that all goes well.

Again, sorry for the lack of updates, but I've been busy. I will get better at making time for both posting my sessions, as well as eating. :D

I think I get to start lifting real weights next week!! w00t!

KevinStarke
01-18-2007, 03:48 PM
Good to see ya back at it man.

Detard
01-18-2007, 03:53 PM
lookin good man!

Bob
01-18-2007, 03:56 PM
Congrats on the pregnacy JF... kids are a blast.. enjoy them...

Glad to hear you are getting over the illness.. keep us up to date..
GL on the lifting next week..

getfit
01-18-2007, 06:07 PM
Congrats on the pregnancy Justin.Hope all goes well for you :)

Isaac Wilkins
01-22-2007, 06:17 AM
I'm looking forward to seeing how things go. I think you'll do just fine. ;)

Oh, and a public congrats to you and Heather!

ericg
01-22-2007, 11:42 AM
Awesome to hear that you are feeling better, hopefully all the test come back negative.

galileo
01-22-2007, 05:44 PM
Loooooooud noises!

JustinF
01-23-2007, 06:06 AM
Kevin- Good to see ya in here bro, and thanks.

detard- Thanks.

bearwolf- Thanks bro, I appreciate it.

Sylvia- Thanks very much. I am very excited.

Isaac- Thanks bro, I appreciate the support! ;)

eric- I hope they do. I still have yet to hear back, and I called twice! :swear:

xian- Yep. :D


So, starting today I start lifting some weights. I will be on a Tuesday, Thursday, Saturday split. Stay tuned for details!! :evillaugh

ericg
01-23-2007, 06:38 AM
Who wants to bet that he puts up 225*10-15 *4 sets on bench his first time back?

kook
02-04-2007, 08:00 PM
justin, long time brother, i don't think i've looked at this board for years, just happened to check it out and your coming back from a layoff, much luck to you, nice steady progress and you'll be back to your old self in no time, muscle memory is a wonderful thing.

you don't still have a membership at global do you? although i still dl on saturdays there(its only $20 a month) most of my lifting is done in my basement or paxton power.

congratulations on the baby and good luck training

JustinF
02-05-2007, 07:11 PM
2/3/07
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDynamic Warm up
20 Jumping Jacks, 20 Mountain Climbers, 20 BW Squats; circuit 3 times
Walking Lungesx12, Scorpionsx12, T-Push upsx12, Glute Bridgesx20, Hip Mobility over benchx20, Cubansx20

http://www.gifs.cc/red1ac.gifBB Squats
Bar x5, 135x5, 185x5, 225x5, 275x5

http://www.gifs.cc/red1ac.gifFlat Bench
Bar x10, 135x5, 225x5, 245x5, 245x4

http://www.gifs.cc/red1ac.gifPendlay Rows
Bar x5, 135x5, 185x5, 185x5, 185x5

http://www.gifs.cc/red1ac.gifSupermans SS with Spread Eagle Situps
10 ea. x3







Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1:

http://www.gifs.cc/red1ac.gifMeal 2:

http://www.gifs.cc/red1ac.gifMeal 3:

http://www.gifs.cc/red1ac.gifMeal 4:

http://www.gifs.cc/red1ac.gifMeal 5:

http://www.gifs.cc/red1ac.gifMeal 6:


http://www.gifs.cc/red1ac.gifWater: approx 1 gallon



Crap. Missed 3 meals today. Will get better and update to keep myself accountable.





Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifApprox. 7 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifI didn't push any of these too much. Both the squats and the Flat Bench felt heavy. It is to be expected after such a long layoff. I will not rush things, I will slowly add a little bit of weight each week. I won't rush it and injure myself as I have in the past. My ego will have to take a backseat to my health. My knee already popped out last week, so I really have to take it easy.

I canceled my gym membership, I will be working out with my own stuff again. I have been wasting $54/month for about a year now, and my stuff will work just as well as the gym stuff. May limit my exercise choices a bit, but I like it better anyways.

That's all. I plan to keep this thing updated this go-around. I know, you've all heard that before......

JustinF
02-05-2007, 07:14 PM
http://www.gifs.cc/red1ac.giferic- Good thing nobody took you up on that bet!! ;)


http://www.gifs.cc/red1ac.gifkook Wow. Long time bro. I am still a member at Global, but will be canceling soon. I like working out at home better. Thanks on the congrats. How are you doing? How's the training going??

Coke
02-06-2007, 03:44 AM
You will always be biggest bro, lol...maintained good numbers on all movements imo.

ericg
02-06-2007, 07:38 AM
Spiny Shiny Bullets oh my.

kook
02-10-2007, 07:43 PM
justin, cancelling the global membership is a good idea, for the last year i can't even go in there on weekdays,(so most training i do in the basement) saturdays is nice, the big deadlifters are there, me and 2 other guys,(just walking in there brings about much staring, and never mind chalk flying and plates slapping the racks,)i can finally say im a half way decent deadlifter, since supposedely i now have the MA 308lb record @ 675lbs,( in APA) and soon to change. so training is going nicely, i'm training strongman now and start competing this spring.

much luck to you with the training(you haven't posted in a bit hope your not slacking........j/k)

kook
02-10-2007, 08:03 PM
oh i just thought about this as i saw some post about the wwe, in august i was in global on some sunday morning and i saw this monster walk in the gym, upon further inspection it was "the big show". i could care less about the wwe but of course i knew who this guy was, he didn't move more than 20lbs during his "training" session. i would have said hi for the hell of it but too many hound dogs barking up that tree.

Unholy
03-24-2007, 09:42 AM
I plan to keep this thing updated this go-around. I know, you've all heard that before......

:moon:

JustinF
05-12-2007, 07:43 PM
So, things have changed. As most of you know, Heather was pregnant. This past Sunday, May 6th, my beautiful baby daughter was born. Aubrey Quinn, 7 lbs 12 oz, 20" long @ 9:56 PM. I used to hear it all the time that having a child will literally change your life. I heard this, but I never really understood the full scope of that statement. Priorities completely change, things that you thought were important just don't seem that important anymore. I am only a week into this parenting thing as of tomorrow, so I can only imagine the continued love and life changes that I will experience. Heather is doing very well, she did an amazing job during delivery. I did not think that it would ever be possible to be more in love with her than I was, but something about watching the love of your life bringing your baby into this world.... I don't know. Words cannot begin to describe it.

Anyway, I guess the whole point of this is that this whole experience has brought me back into reality from a health standpoint. I want to be healthy for my wife and child, so I can live a long and happy life together with them. I want to have healthy joints, a strong body, so I can do all those things with my child that I want to do.

My main focus is going to be dropping to a healthy weight right now. Bring myself down to an acceptable level of bodyfat, and building up my cardiovascular health. It is no exaggeration when I say I am in the worst shape of my life. I have lost most of the muscle mass that I used to have, but I am heavier than ever. I am at 325lbs of a fat blubbery mess. However, one of my newly set goals is to stop dwelling on the past and focusing on the negative. My eye is on the future, and I will be taking things one step at a time.

I moved all of my old gym equipment this weekend from my friends house to my garage. I have no excuse now, no reason that I cannot get downstairs to workout, no matter what time that may be. The diet is planned, now I just need to do it. Enough of the rambling, actions speak louder than words. I would say "stay tuned", however having said that about 3,000 times in the past, I would expect nobody to.

The only thing that I have done this past week was taking Aubrey and the dog for a couple mile walk, twice. I plan to do this nightly as well, as long as the weather lets me. Heather will join us as soon as she feels up to it.

That's it for this entry. I am going to attach some photo's just because I'm an extremely proud papa! :D


http://images116.fotki.com/v696/photos/7/75073/4913744/100_0478-vi.jpg

http://images23.fotki.com/v804/photos/7/75073/4913744/100_0501-vi.jpg

http://images102.fotki.com/v395/photos/7/75073/4913744/IMG_1055-vi.jpg

http://images104.fotki.com/v466/photos/7/75073/4913744/IMG_1057-vi.jpg

Coke
05-12-2007, 08:02 PM
Congratulations to you and Heather, I'm so happy for you both!!

What a beautiful post, no doubt you are overjoyed.

Bruteman
05-14-2007, 07:15 AM
Awesome big man. Congratulations! I know you'll make a great dad. :)

bill
05-14-2007, 10:00 AM
Justin awesome! wait until you have to start sharing food and eating all of the leftovers! Beautiful girl you got there

getfit
05-14-2007, 10:01 AM
OMG!

she's gorgeous.You look so happy Justin.Congrats to you and your wife.

ericg
05-14-2007, 11:57 AM
Awesome post bro. I dont care if you are a fatty, the beautiful lil one makes up for it. Congrats to you and Heather!!

WillKuenzel
05-14-2007, 05:37 PM
Congratulations, big man! That's awesome! She looks beautiful. Tell Heather we hope she gets to feeling good soon. Best wishes to you both from Amy and me!

lifteroiho
05-15-2007, 11:49 AM
What an adorable child! Greatest congraulations of becoming a Papa!
So tiny, but they grow up so fast.

Admirable goal, just keep to it!

Stumprrp
05-15-2007, 01:03 PM
Unbelievable man, what a great part of life that must be, hope you your wife and your child the best.

JustinF
05-15-2007, 09:43 PM
Cocoa- Thanks bro. Appreciate it. I am a very happy man.


Bruteman- Been a long time brutha! Thanks.


bill- lol. I am looking forward to all of those little things!


Sylvia- Thanks! I am extremely happy, words cannot describe.....


eric- LMAO! Thanks bro. You coming down Boston way any time soon?


Will- Thanks so much bro. I appreciate the well wished and will most definitely pass them on. Tell Amy that Heather and I say hello!


lifteroiho- Thank you much. I'll keep to it this time!!


Stumprrp- Thank you for the wishes. It is by far the happiest time of my life, up to this point.

JustinF
05-15-2007, 09:54 PM
5/14/07


Training:
___________________________________________
Fun Stuff

BB Squats
10*135, 8*225, 5*265, 5*265, 5*265

BB Bench
10*135, 8*185, 5*225, 5*245, 3x265 :cry:

Pendlay Rows
Bar*15, 5*135, 5*185, 5*185, 5*185


Supermans SS with Spread Eagle Situps
3 sets


9AM- 4 mile walk


__________________________________________



Diet:
___________________________________________


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Calories Eaten Today



Will start to update diet asap.

Water:
_________________________________________



Sleep.
____________________________________________________
6 hours
______________________________





Daily Ramblings:
__________________________________________
Felt good to move again. I'm weak!! :p

JustinF
05-15-2007, 09:57 PM
5/15/07


Cardio
___________________________________________


6PM- ~2.5 mile walk


__________________________________________



Diet:
___________________________________________


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Calories Eaten Today



Will start to update diet asap.

Water: not enough
_________________________________________



Sleep.
____________________________________________________
6.5 hours
______________________________





Daily Ramblings:
__________________________________________
Just a walk with the family tonight. Went grocery shopping afterwards, and picked up everything I will need for my meals. I'll start updating the diet with macro breakdowns tomorrow.

Coke
05-16-2007, 05:25 AM
All is looking well biggest bro, stay on track.

Can'tstopnow
05-16-2007, 07:54 PM
Congrats on your new baby and goals. Being a parent is one of the most rewarding and interesting roles one could ever take part in.

Chubrock
05-16-2007, 08:06 PM
A workout? No Fin way haha. Nice job bro.

cphafner
05-16-2007, 10:02 PM
congrats dude, she is beautiful. The scary thing is that baby is probably 5 feet tall and just looks tiny in your monsterous arms. Good workouts recently.

JustinF
05-22-2007, 04:47 PM
Cocoa- Thanks bro. I plan to.

Can'tstopnow- Thanks. I'm finding that out more and more each day that passes.

Chubs- lol. Imagine that!! ;)

Conor-`Thanks a lot bro.

JustinF
05-22-2007, 04:48 PM
5/21/07


Cardio
___________________________________________


6PM- ~2.5 mile walk


__________________________________________



Diet:
___________________________________________


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Calories Eaten Today



Will start to update diet asap.

Water: not enough
_________________________________________



Sleep.
____________________________________________________
6.5 hours
______________________________





Daily Ramblings:
__________________________________________
Just a walk with the family tonight.

JustinF
05-22-2007, 04:56 PM
5/22/07


Chest & Bi's
___________________________________________

BB Flat Bench- Barx20, 135x10, 185x5, 225x5, 245x3, 225x5

Standing EZ Bar Curls- 10x75, 8x95, 8x95, 6x115

DB Inclines- 9x60's 7x60's, 6x60's

Seated DB Curls- 10x60'sx3



__________________________________________



Diet:
___________________________________________


Meal 1: skipped

Meal 2: skipped

Meal 3: some spaghetti with extra lean ground beef

Meal 4: 2 slices ww bread, 2 tbsp natty pb, 1 glass skim milk

Meal 5: 3 scoops nitrean in 12oz skim milk

Meal 6: 8 oz steak tips, 1/2 cup carrots, 1 cup pasta salad



Calories Eaten Today
grams cals %total
Total: 1817
Fat: 57 512 29%
Sat: 13 121 7%
Poly: 10 93 5%
Mono: 12 111 6%
Carbs: 140 517 29%
Fiber: 11 0 0%
Protein: 183 733 42%




Water: about 1/2 gallon
_________________________________________



Sleep.
____________________________________________________
5.5 hours
______________________________





Daily Ramblings:
__________________________________________
Wow is all I can say. I am officially the weakest I have ever been in my life. Even from the start of this journal. On the positive side, nowhere to go but up! :thumbup:

Diet was pathetic, I need to fix this.

Aubrey is doing great. As of last Friday she was 8lbs 3oz. She's eating good and growing quick!

That's all. More cardio tomorrow and legs and shoulders on Thursday.

Chubrock
05-22-2007, 06:16 PM
Aubrey huh. I like that name. How many calories you takin in now?

JustinF
05-23-2007, 05:53 AM
Aubrey huh. I like that name. How many calories you takin in now?

I updated it after you posted. Obviously that was a bad day. Not even 2K. I plan on being in the 3200-3500 range.

JustinF
05-23-2007, 07:48 PM
5/23/07


Teh Cardio
___________________________________________

~3 mile walk



__________________________________________



Diet:
___________________________________________


Meal 1: 4 eggs (3 whole, 1 white), slice of ww bread with natty pb, glass of V8

Meal 2: 2 scoops Nitrean, 1 grapefruit

Meal 3: 1 large chicken breast, 1 cup brown rice cooked in chicken broth, 1 orange

Meal 4: 2 slices ww bread, 2 tbsp natty pb, 1 glass skim milk

Meal 5:

Meal 6: 1 cornish hen, sweet potato, mixed veggies, 1 pc cornbread


Calories Eaten Today
grams cals %total
Total: 3035
Fat: 120 1083 37%
Sat: 32 288 10%
Poly: 18 166 6%
Mono: 37 331 11%
Carbs: 234 809 28%
Fiber: 32 0 0%
Protein: 252 1010 35%

macos not the best, but at least the calories are getting better.


Water: about 3/4 gallon
_________________________________________



Sleep.
____________________________________________________
5.75 hrs
______________________________





Daily Ramblings:
__________________________________________
Funny how when you actually eat, you get hungry. :D My diet has been more like the previous day for a long time now. Lots of skipped meals. I was ravenous today.

Legs and Shoulders manana. w00t

Sidior
05-23-2007, 08:15 PM
She is a beautiful baby, congratulations!

Big o Boy
05-24-2007, 03:04 AM
big congratz big guy! You do look very happy in those pictures, as you should.

The last sessions looks good, and your diet is coming around. Where's the deadlifts? :D I'll be sure to "stay tuned" for your return to glory.

lifteroiho
05-29-2007, 11:19 AM
Mmmmm cornish game hen, good eating right there!
It's been awhile since I have had one of those.
What a name "Aubrey", very nice.
Like you said nowhere to go but up!

BCorn
05-29-2007, 11:28 AM
Congrat's man. You are right, life will deffinatly change.....so will your sleeping...or should I say Lack of Sleeping. But, it's all worth it. I have 2 boys, 4 years old and 1 year old.

Workouts are looking good. Keep it up.

JustinF
05-31-2007, 05:31 AM
Yeah, so I've been less than stellar at updating this thing. Good news is I am still on program, and down almost 10 lbs.

Sidior- Thank you.

BoB- Thanks bro. Deads will be here soon enough!! ;)

lifteroiho Thanks!

Bcorn Thanks. Sleep has actually not been that bad. She's a very good baby.

JustinF
05-31-2007, 05:35 AM
5/30/07


5x5
___________________________________________

Squats- 5x150, 5x185, 5x220, 5x255, 5x290

Bench- 5x115, 5x145, 5x170, 5x200, 5x245

BB Row 5x95, 5x120, 5x145, 5x165, 5x190

2 sets Hypers

4 sets weighted crunches



__________________________________________



Diet:
___________________________________________


Meal 1: skipped

Meal 2: skipped

Meal 3: 2 turkey sammiches

Meal 4: 2 slices ww bread, 2 tbsp natty pb, 1 glass skim milk

Meal 5: skipped

Meal 6: 2 large chicken breasts, 1 cup mixed veggies


Calories Eaten Today


Terrible.


Water: about 1/4 gallon
_________________________________________



Sleep.
____________________________________________________
6 hrs
______________________________





Daily Ramblings:
__________________________________________
Diet was teh suck once again....

Coke
05-31-2007, 05:59 AM
Nice job on the big 3 movements and ab work man.

RBB
05-31-2007, 07:26 AM
didn't know you were posting in this thing anymore, justin. nice to see you back in here and sticking with the training. weights are looking good and congrats on the baby, bro.

JustinF
07-20-2007, 08:53 PM
Lol. So Yeah, I haven't been updating this. Good news is I have been sticking with the diet and workouts. I am down 20lbs, down to 310lbs. I just discovered that I have been walking around on a fractured ankle for a year and a half. :D

Got a Dr's appt on the 8th to see if it will need to be re-broken to heal properly. I went for a hike last weekend and rolled my ankle like 8 times on the way down, even with a brace on it, so I went to have it checked out. So, we shall see that outcome of that.

Life otherwise is great. I will try to start posting more frequently again, but we'll see. :p

getfit
07-21-2007, 05:03 AM
*waves at Justin*

How's the baby?

Detard
07-21-2007, 09:13 AM
SWEET! fractured ankles are the ****!!! hahhaha. Cmon man try to keep this thing updated. How are the workouts lately?

JustinF
10-23-2008, 09:38 PM
SWEET! fractured ankles are the ****!!! hahhaha. Cmon man try to keep this thing updated. How are the workouts lately?

Non-existent, but going to change.

So as the title of the journal says, I am truly starting from scratch. I am in the worst shape of my life, even from back before I ever started lifting. The time has come to get my ass back in gear, as I am now what I told myself I would never become. My life has consisted of basically no exercise, short of the occasional evening walk, and ZERO weightlifting. My diet has been whatever I feel like eating, with no semblance of routine. Never eat breakfast, most days I skip lunch, then at least 3 days a week get takeout for dinner, never anything healthy, and always too much. I was going through at least a 12pk of soda a week as well.

Anyone up for a cutting contest? :p
Oddly enough, outside of my health, life is fantastic. Heather and I are doing great, my baby girl is still the light of my life, the house is coming along nicely, and the job is ok. Not a dream job by any means, but it's paying the bills.

My rational for not lifting was that I didn't have the time. Go to work early, leave late, and by the time I get home I don't want to lose even more precious family time going down to the basement to lift. As it is, on most nights I get home with just enough time to do bath time with Aubrey and put her to bed. That is still the case, however, I will be getting my lazy ass up in the morning now before work to lift. As much as I love my sleep, it's just something that has to be done.

Right now, I'm hoping to just get into the healthy lifestyle again, get into the routine. I no longer have even a passion about it, I used to be excited to lift. I am hoping that with time and routine, my passion will come back. I look at where I was 4 years ago, and where I am now, and I'm a completely different person, physically. I doubt that any of you who know me would even recognize me. Anyway, that's all in the past now.

First step is to get the diet cleaned up. I have that planned for the most part. I will be doing a 5x5 type routine and some HIIT cardio. I will be starting all of this on Monday morning, and I will keep this journal updated. I am truly looking forward to changing my life for the better again.


Anybody up for a cutting contest? :p

cphafner
10-23-2008, 09:40 PM
great to see you back big man. Even better to hear everything is going well!

Big o Boy
10-23-2008, 09:44 PM
Good luck with the turn-around, man! Glad to see you back here, as well. And yes, no doubt you will get the fever/want to lift after you stay after it consistantly for a bit. Once you're past that "ughh... should I really get up and lift?" it's just routine.

Happy to hear everything is going well with the fam, too.

Coke
10-24-2008, 06:25 AM
You sound happy overall, just not too pleased with letting the workouts down...even if you put in a little time here and there with the efforts you'd be that much better off. Glad to see the update.

ericg
10-27-2008, 05:23 AM
Just dont tell me that you let your hair grow out like a hippie!

JustinF
11-10-2008, 01:13 PM
11/10/08
http://www.gifs.cc/rule3.gif

http://www.gifs.cc/red1ac.gifBB Squats 5x135, 5x165, 5x205, 5x235, 5x265

http://www.gifs.cc/red1ac.gifBB Bench 5x105 5x135, 5x155, 5x185, 5x210

http://www.gifs.cc/red1ac.gifBB Rows 5x95, 5x120, 5x145, 5x165, 5x190

Went for a 2.5 mile walk afterward.





Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: skipped

http://www.gifs.cc/red1ac.gifMeal 2: skipped

http://www.gifs.cc/red1ac.gifMeal 3: chicken sandwich

http://www.gifs.cc/red1ac.gifMeal 4: Nitrean shake

http://www.gifs.cc/red1ac.gifMeal 5: tbd

http://www.gifs.cc/red1ac.gifMeal 6: tbd







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif
So last week I was just doing some general fitness stuff, and a lot of walks. I'm starting Bill Starr's 5x5 this week. Starting out REAL slow, as i do not want to get injured and fall off again. In all honestly, these light weights were heavy for my anyways. I'm not counting on muscle memory kicking in, as it has been SOOOO long. As the journal name says, I am truly "starting from scratch".

You can see my diet is still my downfall. I have gotten better as far as not eating foods that are bad for me, but my progression is going to be severely hindered if I do not start eating.

JustinF
11-10-2008, 01:17 PM
http://www.gifs.cc/red1ac.gifConnor- Thanks bro, good to be back into it.

http://www.gifs.cc/red1ac.gifBoB- Thanks. You are correct, it is starting to become routine again. Still not "excited" yet! :p

http://www.gifs.cc/red1ac.gifCoke- Thanks for stopping by, it's been a long time.

http://www.gifs.cc/red1ac.giferic- haha. I just might have. :evillaugh: I mention cutting contest and you show up!! Ya in? ;)

JustinF
02-12-2009, 06:47 AM
2/11/09 Day 1


Training:
___________________________________________
Back & Tris

Pull Downs
10*90, 8*140, 8*140

BB Rows
8*135, 8*135, 8*135

Deadlifts
10*225, 8*225, 8*225

CG Bench
10*135, 8*155, 8*155

Dips
BW*5, BW*4, BW*4 (barely)


__________________________________________





Diet:
___________________________________________

Calories 3,649
Fat 167.2 1,473 41 %
Saturated 47.6 423 12 %
Polyunsaturated 38.1 333 9 %
Monounsaturated 61.5 538 15 %
Carbohydrate 263.2 1,019 28 %
Dietary Fiber 23.3
Protein 275.2 1,117 31 %
Alcohol 0.0 0 0 %

Fat (41%) Carbs (28%)
Protein (31%) Alcohol (0%)

Not good, but at least I'm eating again.
To clarify, I have been basically not eating throughout the day, skipping meals, then pigging out at night.





Water: >1gallon
_________________________________________





Sleep.
____________________________________________________
7hours
______________________________






Daily Ramblings:
___________________________________________
OK, so I am really going to try to keep all the negative stuff out of this journal. This is square one. In each of my previous entries I state how unhappy I am with myself, and how I'm in the worst shape of my life. It is all still true, but I need to be done harping on it, and get to fixing it. This is day 1 of hopefully a new lifestyle.

My short term goal is to lose around 20lbs by June. I will be doing weight training 3 days a week, and cardio on the 3 days a week. I may take Sunday's off as far as real cardio, but will try to get out to take a walk or something.

Cardio shape- worst ever. I took just enough rest time to recover between sets, which was more than it should have been, especially considering the light weight.

Strength- This workout was not overly taxing as far as the weights being heavy, but it was a good session. I am basically easing back into weightlifting again, and setting a baseline. I have in the past rushed into it and tried to get to my previous weights too quickly, and ended up hurting myself. So this first week will be to set a baseline, and then I will just focus on adding 5-10lbs a week.

galileo
02-12-2009, 07:16 AM
I would suggest adding more negative stuff into the journal. That's where the gold is.

WillKuenzel
02-12-2009, 01:07 PM
Maybe by pouring the negativity into the journal you can keep it out of other areas. I'm just saying, but then again, I don't have a negative bone in my body.

JustinF
02-12-2009, 05:40 PM
2/12/09 Day 2


Training:
___________________________________________
Cardio

Walk
45 minute brisk walk in this balmy 40 degree weather.


__________________________________________





Diet:
___________________________________________

Here. (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Water: >1gallon
_________________________________________





Sleep.
____________________________________________________
7.5 hours
______________________________






Daily Ramblings:
___________________________________________
Nothing special, but better than laying on the couch.

JustinF
02-12-2009, 05:47 PM
Christian- You have a point, though there's not too much negative outside of fitness.

Will- Thanks for dropping in. Gonna try to stay positive this time around. I find by harping on the negative, if even in journal land translates into me being negative in general.

JustinF
02-13-2009, 07:55 PM
2/13/09 Day 3


Training:
___________________________________________
Un-Planned Rest

Spent longer than planned at work today, so I'll do legs and shoulders tomorrow morning.


__________________________________________


Diet:
__________________________________________

Here. (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)

Skipped most of my meals today. Not good.




Water: >1gallon
_________________________________________


Sleep.
_________________________________________
7 hours
_________________________________________


Daily Ramblings:
_________________________________________
Three day weekend coming up. Good times.

bill
02-16-2009, 07:51 PM
Hope you will keep up with the training and journal. Like the avatar spaghetti? ha ha

JustinF
09-28-2009, 05:20 PM
Day 1 of 30

Training:
45 minute brisk walk


Diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=JustinF&Year=2009&Month=8&Day=28

Thoughts:
I am breaking things up in 30 day sections. Maybe this way I will keep up with things, and not stop posting/training/dieting after 3 days or so.

I am doing a psmf through the week, with a refeed on Sundays. I will see where I am after 30 days, more than likely I will go for at least 60 days, as I am an uber fat ass.

Training will consist of 2 days/week full body sessions. I plan to do some form of cardio on non lifting days. We'll see, as I feel lethargic after only the first day on the psmf.

That is all for now.

galileo
09-28-2009, 05:48 PM
Don't be too brisk and end up pulling something.

JustinF
09-29-2009, 10:36 AM
Don't be too brisk and end up pulling something.

Indeed. Everything will be taken very slow getting back into things. I don't want any injuries/excuses this time.

JustinF
09-29-2009, 05:15 PM
Day 2 of 30

Training:
none
Full Body weights tomorrow


Diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=JustinF&Year=2009&Month=8&Day=29

Was doing good until I had the f'in corn. Stupid.

Thoughts:
Hunger doesn't seem to be bothering me as much today as it did yesterday. Also weird is my energy level seems to be better. I would usually be falling asleep on the couch around 8:30-9:00pm at night, last night I was wide awake and feeling good.
Energy levels were good all day today, no lethargy. Granted it's only day 2, but I was expecting a lot worse.

galileo
09-29-2009, 06:01 PM
Corn? On a PSMF? Try COFFEE, NICOTINE, and SELF-RESPECT>

JustinF
09-30-2009, 06:23 PM
Day 3 of 30

Training:
Upper

Flat Press- 8x185, 6x185, 5x185
DB Rows- 45'sx10, 60'sx19, 60'sx10
Incline DB Press- 8X60's, 6x60's, 5x60's
DB Hammer Rows- 45'sx10x2
Pressdowns- 50x10x2


Diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=JustinF&Year=2009&Month=8&Day=30

Not ideal. Still working it out. I just sprang the diet on Heather this past Monday, so I have to make due with what's already in the house. Grocery shopping tomorrow, so I'll be able to dial it in.
One more hurdle is going to be this Sunday. Going over to mom's to celebrate my birthday, so I know I'm going to go above and beyond my scheduled re-feed, I know lasagna, steak tips, and other good stuff will be eaten, but I'll try to keep in decent.

Thoughts:
Weak? Beyond.
I got to thinking about it, and it has really been about 6 years since I have done any serious/steady lifting, so I suppose the strength loss is to be expected. I am literally starting off weaker and in worse shape than I have ever been, even when first starting out back in the day. It's going to be a long journey!

JustinF
09-30-2009, 06:25 PM
Corn? On a PSMF? Try COFFEE, NICOTINE, and SELF-RESPECT>

Coffee? Check.
Nicotine? I'll see about picking up some gum.
Self Respect? Working on that one too. It has diminished along with everything else over the years. :whiner:

galileo
09-30-2009, 06:25 PM
Join the club. Just stick to it...you'll get there.

Coke
10-01-2009, 11:15 AM
Nice seeing you at it again...U can sidestep the bs U mentioned and get rid of it once and for all with time.

JustinF
10-01-2009, 06:16 PM
Day 4 of 30

Training:
None


Diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=JustinF&Year=2009&Month=9&Day=1

M1: 4 eggs (3 whites), 3 scoops Nitrean, 4 fish oil caps

M2: 2.5 cups salad greens, 4 oz lean steak, 2tbsp Italian dressing, 3 FOC's

M3:: 2.5 cups brussell sprouts, 8 oz lean steak, 3 FOC's


Thoughts:
Day 4. This is the longest I've stuck to a diet in a very, very, long time.

JustinF
10-01-2009, 06:18 PM
Join the club. Just stick to it...you'll get there.
That's the plan. Thanks for the push.


Nice seeing you at it again...U can sidestep the bs U mentioned and get rid of it once and for all with time.
Thanks for dropping in Coke. I'm hoping to keep it going this time around.

JustinF
10-02-2009, 05:59 PM
Day 5 of 30

Training:
None


Diet:

http://www.fitday.com/fitness/PublicJournals.html?Owner=JustinF&Year=2009&Month=9&Day=2

M1: 4 eggs (3 whites), 3 scoops Nitrean, 4 fish oil caps

M2: 1 package spinach, 4 oz lean steak, 3 FOC's

M3: 2.5 cups salad, 1 large chicken breast, 2 tbs balsamic basil dressing, 3 FOC's, 1 mini cupcake

2 shots Grey Goose

Thoughts:
My baby girl brought me a little mini cupcake with a candle in it after I finished my salad. I couldn't say no to her. The diet has been pretty good all week, so I don't feel too bad for having a mini cupcake for my b-day.

galileo
10-24-2009, 11:57 AM
Since 30 is about here, I assume day 5 was your last.

JustinF
08-18-2010, 07:36 PM
8/18
BB Bench- 8x185, 7x195
DB Incline Press- 6x60's, 5x60's
Dips- BW (Band Assisted) x3, x3
Pull Downs- 10x110, 9x110
Deadlifts- 10x185, 10x185
BB Row- 8x95, 8x95
BB Shrugs- 10x185, 10x185

1.96 mile walk, 30min 45 sec, mostly hills

8/19
2.44 mile walk, 41min 26sec, mostly hills

JustinF
09-02-2010, 07:04 PM
8/28, 14:30
BB Squat- 10x185, 7x205
Hack Squats- 10x135, 10x135
Lying Leg Curls- 12x80, 12x80
SL Deads- 10x135, 10x135
Standing Calf Raises- 10x225, 10x225

8/29, 10:25
3.1 mile walk, 36min 21 sec, hilly terrain

8/31, 17:30
BB OH Press- 8x95, 8x95
DB Shoulder Press- 9x35's, 8x35's
DB Lateral Raise- 15x10's, 8x25's
CG Bench Press- 7x155, 6x155
Skull Crusher- 10x85, 10x85
BB Curl- 9x95, 5x95
Hammer Curls- 10x35's, 9x35's
Weighted Crunches- 10x35, 6x35
DB Side Bends- 10x25, 10x25

9/1, 19:30
1.7 mile walk, 32min 42 sec

9/2, 19:10
BB Bench Press- 10x186, 7x185
DB Incline Press- 6x60, 7x60
Dips- Assistedx3, Assistedx3
Lat Pull Down- 6x130, 11x110
Deads- 8x225, 6x225
DB Rows- 10x45's, 10x45's
BB Shrugs- 10x185, 10x185

Coke
09-02-2010, 08:43 PM
Looks like you been putting forth consecutive efforts, glad to see you updating in here biggest bro.

JustinF
01-20-2012, 08:53 AM
Well, well, well...look who found his way back to WBB.

I won't get into details on the extended haitus, but suffice to say I've never been so broken and defeated as I have in this past year. Those that know me know what I am talking about. That said, I am slowly getting better and I am ready to get back into this healthy lifestyle thing. I will be putting together my training program and diet this weekend and starting fresh on Monday. I am mainly here to be held accountable and to catch up with some old friends, if any of y'all are still here. Until Monday.......

drew
01-20-2012, 09:19 AM
Welcome back Justin.

In my experience, being broken and defeated gives you the opportunity to start over again with more appreciation for who you are and what you're doing.

It's good to have you back.

ericg
01-20-2012, 10:12 AM
Been a long ass time since I've poked around here as well, my email subscription to this thread still works!

I was wondering if you were training again, glad to hear you are! You are on tough mofo with everything that you have gone through, truly inspirational.

Stumprrp
01-20-2012, 11:25 AM
Welcome back man