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Nelly
08-27-2003, 09:30 PM
Well Its time to take action and whip myself into shape! :ninja:

I want to start a journal online so that I can keep motivated and others to add pointers to my workouts.

A little bit about myself...I am 25 years old...5'10" height...weight about 250-255 (I'll check it when I get to the gym next time). My bodyfat is about 36% - 38%. I'm going to be taking my measurements soon and I'll post them.

For my training I am going to try the WBB Part 1 with some modifications to the program.

Monday

Chest

Flat Dumbbell Press 2x 6-8 Reps
Incline Dumbbell Press 2x 6-8 Reps
Decline Flys 2x 6-8 Reps

Back

Deadlifts 2x 6-8 Reps
Barbbell Rows 2x 6-8 Reps
Seated Cable Rows 2x 6-8 Reps
Shrugs 1x 10 Reps

Wednesday

Legs

Squats 2x 6-8 Reps
Hack Squats 2x 6-8 Reps
Leg Curls 2x 6-8 Reps
Straight-Leg Deadlifts 2x 6-8 Reps
Standing Calve Raises 2x 6-8 Reps
Crunches 4x 8-10

Friday

Shoulders

Military Press 2x 6-8 Reps
Seated Dumbbell Press 2x 6-8 Reps
Standing Lateral Raises 2x 10 Reps

Triceps

Lat Machine Pressdowns 2x 6-8 Reps
One-Arm Cable Reverse pressdowns 2x 6-8 Reps
Dumbbell Kickbacks 2x 6-8 Reps

Biceps

Standing Barbell Curls 2x 6-8 Reps
Hammer Curls 1x 6-8 Reps

Cardio

20 minutes 3x a week!

Nelly

Shane
08-27-2003, 09:36 PM
:spam: Good luck with your goals Nelly.

JustinF
08-28-2003, 06:18 AM
:spam: Looking forward to some killer session. Good luck.

Maccer101
08-28-2003, 09:39 AM
Good luck Nelly, but you need to be doing Chins or Pulldowns for your back.

Nelly
08-28-2003, 06:17 PM
Originally posted by Maccer101
...be doing Chins or Pulldowns for your back.

Do you suggest that I take out Deadlifts or Barbbell Rows or just add a 4th exercise (Pulldowns)?

JustinF
08-28-2003, 06:23 PM
I would add a fourth exercise.

midee1
08-28-2003, 07:08 PM
:withstupi


And by the way :spam:

Welcome to journal land.

Nelly
08-29-2003, 06:52 AM
Cardio

15 minutes of using my stepper at home.

-------------

Going to start in the gym after Labour day weekend. My workouts will be all over the map since I work 12 hour shifts...2 days on and 2 days off. I hope I will manage...just take it one day at a time.

Thanks for the welcome and help.

Nelly :ninja:

Maccer101
08-29-2003, 07:24 AM
you could take out the cable rows

Nelly
09-06-2003, 08:14 PM
Hey guys,

I'm still going to start my workouts and keep my journal up-to-date. I had unexpected things happen to me last weekend. First, my mom ended up in the hospitial and wasn't to sure if she was going to make it but she is doing better...it will take 3-12 months to recover...but still not out of the woods yet. She has Non-Hodgins and she is on her second treatment cycle. Going to take it one day at a time. Then I hear that my bro was in an accident. He is okay - but the car isn't...$3000 in damages :bash: Oh and the GF! But thats another story! So those 3 took over me starting my training. I am definiatly starting on Monday the 8th!! I will do my training first thing in the morning!

Hopfully I can get measured up and take a few pics this week.

Nelly :ninja:

midee1
09-07-2003, 04:28 PM
Originally posted by Nelly
Hey guys,

I'm still going to start my workouts and keep my journal up-to-date. I had unexpected things happen to me last weekend. First, my mom ended up in the hospitial and wasn't to sure if she was going to make it but she is doing better...it will take 3-12 months to recover...but still not out of the woods yet. She has Non-Hodgins and she is on her second treatment cycle. Going to take it one day at a time. Then I hear that my bro was in an accident. He is okay - but the car isn't...$3000 in damages :bash: Oh and the GF! But thats another story! So those 3 took over me starting my training. I am definiatly starting on Monday the 8th!! I will do my training first thing in the morning!

Hopfully I can get measured up and take a few pics this week.

Nelly :ninja:

Sorry to hear about your family troubles. Keep your head up. Everything will work out for the best. As far as workouts do what you can but remember family comes first.

Then hit it hard when everything settles down.:D

JustinF
09-07-2003, 06:59 PM
:withstupi

When life is it's most hectic is when you learn the most. Use this opportunity to shine. Keep your head up and a positive mindset bro!!

Nelly
09-08-2003, 11:01 AM
Chest

Flat DB Press 2x 6-8 Reps - 20/8 - 25/8
Incline DB Press 2x 6-8 Reps - 25/8 - 25/8
Decline DB Press 2x 6-8 Reps - 20/8 - 20/8

Back

Deadlifts 2x 6-8 Reps - 65/8 - 85/8
Barbbell Rows 2x 6-8 Reps - 65/8 - 75/8
Pulldowns 2X 6-8 Reps - 80/8 - 90/8
Seated Cable Rows 2x 6-8 Reps - 70/8 - 80/8
Shrugs 1x 10 Reps 20/10

Cardio will be done tomorrow morning.

I took notes on every exercises and I will be adding to all of them. I also did Decline DB Press and not Decline Flyes. DOH!! What was I thinking.

Just wondering...I'm not trying to bulk up cause I do have a large frame, but to get lean. Should increae my Reps to 8-10 or 10-12?

Mik
09-08-2003, 11:18 AM
Welcome aboard Nelly. Sorry to hear about your bro and your mom. Hope everything turns out well.

Good luck with your goals and grats on starting a journal.

P.S. I was born and raised in Ottawa. Great city!

JustinF
09-09-2003, 03:23 AM
I'd stick with the rep range that you are doing now. I've been having pretty good results with sticking with the lower rep range and heavy weights while cutting. I am trying to preserve as much of my muscle that I can while cutting. IMO it's all about cardio and diet to get lean.

Coke
09-09-2003, 10:54 AM
Best of luck for you there in Nellyville - I look forward to the sessions...:)

Nelly
09-10-2003, 09:16 PM
Squats 2x 6-8 Reps 40/8 - 90/8
Hack Squats 2x 6-8 Reps 150/8 - 200/8
Leg Curls 2x 6-8 Reps 70/8 - 80/8
Straight-Leg Deadlifts 2x 6-8 Reps 75/8 - 85/8
Standing Calve Raises 2x 6-8 Reps 95/8 - 135/8
Crunches 4x 8-10 Reps N/A/10 - N/A/10 - N/A/10- N/A/10

Well, I went to go use the Hack squat machine and it as nowhere to be found. So I did Machine Leg Press. What would be the alternatve exercise be to using the Hack Squat machine?

Nelly
09-15-2003, 09:06 PM
Chest

Flat DB Press 2x 6-8 Reps - 25/8 - 30/8
Incline DB Press 2x 6-8 Reps - 25/8 - 30/8
Decline DB Flyes 2x 6-8 Reps - 20/8 - 25/8

Back

Deadlifts 2x 6-8 Reps - 75/8 - 85/8
Barbbell Rows 2x 6-8 Reps - 75/8 - 85/8
Pulldowns 2X 6-8 Reps - 80/8 - 90/8
Seated Cable Rows 2x 6-8 Reps - 80/8 - 100/8
Shrugs 1x 10 Reps 50/10

Cardio - 28 minutes on procom with handles - Level 3 - 2 minute cooldown.

Nelly
09-17-2003, 08:57 AM
Legs

Squats 2x 6-8 Reps 90/8 - 110/8
Machine Leg Pess 2x 6-8 Reps 200/8 - 215/8
Leg Curls 2x 6-8 Reps 75/8 - 85/8
Straight-Leg Deadlifts 2x 6-8 Reps 85/8 - 95/8
Standing Calve Raises 2x 6-8 Reps 115/8 - 135/8
Crunches 4x 8-10 Reps N/A/10 - N/A/10 - N/A/10- N/A/10

Cardio - 28 inutes on th Procor with handles - Level 3

Nelly :ninja:

JustinF
09-17-2003, 11:20 AM
Nice couple of sessions. What's the Procar? An elliptical?

Nelly
09-18-2003, 09:21 AM
JustinF - Thanks for the encouragement!! I do my cardio on the elliptical. Procor must be the brand name.

Cardio - 20 minutes on the elliptical - Level 3. :whip:

Nelly :ninja:

WillKuenzel
09-18-2003, 10:06 AM
Originally posted by Nelly

Well, I went to go use the Hack squat machine and it as nowhere to be found. So I did Machine Leg Press. What would be the alternatve exercise be to using the Hack Squat machine?

Nothing wrong with doing the leg press instead of the hack squat. Pretty good substitute IMO. :)

Everything's looking good man! How's the diet?

Nelly
09-19-2003, 09:11 PM
Shoulders

Military Press 2x 6-8 Reps 20/8-40/8
Seated Dumbbell Press 2x 6-8 Reps 15/20/8
Standing Lateral Raises 2x 10 Reps 10/8-15/8

Triceps

Lat Machine Pressdowns 2x 6-8 Reps 30/8-40/8
One-Arm Cable Reverse pressdowns 2x 6-8 Reps 30/8-40/8
Dumbbell Kickbacks 2x 6-8 Reps 17.5/8-20/8

Biceps

Standing Barbell Curls 2x 6-8 Reps 20/8-30/5
Hammer Curls 1x 6-8 Reps 17.5/8-20/8

Cardio- Cadio was done yesterday

HomeYield - Thanks for the advice!! You said diet? The four letter word! I have to clean it up big time. I'm thinking of going on The South Beach Diet I go into hungry mode and eat everything insight - Just like pacman!! I'll just add lots of protein to my diet and I MUST start drinking my 12 cup a water a day!!!

JustinF
09-20-2003, 03:16 AM
Diet is a huge part of it bro. Get that in order and you'll see great results. Nice session, keep up that cardio too, great job!

Coke
09-20-2003, 05:51 AM
Good shoulder and arm work - keep it up in Nellyville!

Nelly
09-22-2003, 09:28 AM
Chest

Flat DB Press 2x 6-8 Reps - 30/8 - 35/8
Incline DB Press 2x 6-8 Reps - 30/8 - 35/8
Decline DB Flyes 2x 6-8 Reps - 20/8 - 20/8

Back

Deadlifts 2x 6-8 Reps - 85/8 - 95/8
Barbbell Rows 2x 6-8 Reps - 85/8 - 95/8
Pulldowns 2X 6-8 Reps - 80/8 - 90/8
Seated Cable Rows 2x 6-8 Reps - 80/8 - 90/8
Shrugs 1x 10 Reps - 50/10

Cardio - 30 minutes on elliptical without handles - Uphill/downhill program - 5 minute cooldown.

I booked an appointment for Friday to get my BF%..weight...etc.

Nelly

Mik
09-22-2003, 09:52 AM
Nice couple of sessions man. Where do you workout?

Nelly
09-24-2003, 08:58 PM
Legs

Squats 2x 6-8 Reps 90/8 - 110/8
Leg Press 2x 6-8 Reps 210/8 - 220/8
Leg Curls 2x 6-8 Reps 80/8 - 85/8
Straight-Leg Deadlifts 2x 6-8 Reps 95/8 - 105/8
Standing Calve Raises 2x 6-8 Reps 135/8 - 140/8
Crunches 4x 8-10 Reps N/A/10 - N/A/10 - N/A/10- N/A/10

Cardio - 28 minutes on elliptical with handles - Weightloss program - Level 3

Mik - I workout at Curzons in the Carlingwood mall. I only wish it was open 24 hours.

Nelly :D

JustinF
09-25-2003, 06:58 AM
Nice looking session bro.

WillKuenzel
09-25-2003, 01:46 PM
Let us know how the bf% testing goes. Workouts are looking good man!

Mik
09-25-2003, 02:01 PM
Originally posted by Nelly

Mik - I workout at Curzons in the Carlingwood mall. I only wish it was open 24 hours.

Nelly :D

I know the place. A buddy of mine used to lift there years ago.

Nelly
10-03-2003, 09:52 PM
Stats

Age: 25
Height: 5'10"
Weight: 250lbs - Goal: 205lbs
Body Fat: 31% - Goal: 15%
Fat weight: 76.3 - Goal: 31lbs

New Program

Monday - Legs/Shoulders

Leg Press (3 Sets)
Leg Extensions (2 Sets)
Leg Curls (3 Sets)
Standing Calf raises (3 Sets)
Military Press (3 Sets)
Side Lat Raises (Seated) (2 Sets)

Wednesday - Back/Biceps

Wide Grip Pulldowns (3 Sets)
Seated Rows (2 Sets)
Smith Machine Stiff Leg Deadlift (3 Sets)
Shrugs (3 Sets)
Barbell Curls (3 Stes)
Hammer Curls (2 Sets)

Friday - Chest/Triceps/Forarms

Dumbell Press (3 Sets)
Incline Press (3 Sets)
Pushdowns (3 Sets)
Kickbacks (2 Sets)
Wrist Curls (2 Sets)
Revearse Wrist Curls (2 sets)

Cardio

Build up my cardio so that i'm doing 45-60 Minutes/4 times a week

I will see how things are in 6-8 weeks and make some changes.

JustinF
10-04-2003, 06:17 AM
sounds like a good plan. good luck with it.

Mik
10-04-2003, 10:24 AM
You've got a good looking plan in place Nelly. Good luck with your goals. Just stick to it and you'll get there before you know it. I'll be interested to see your progress.

Coke
10-04-2003, 01:01 PM
I agree with the bros, stick with the plan - best of luck!

Nelly
10-06-2003, 09:07 AM
LEGS/SHOULDERS DAY

Leg Press 3X 10-12 Reps 200/12 205/12 210/12
Leg Extensions 2X 10-12 Reps 60/12 65/12
Leg Curls 3X 10-12 Reps60/12 65/12 70/12
Standing Calf raises 3X 10-12 Reps 115/12 115/12 115/12
Military Press 3X 10-12 Reps 20/12 30/12 35/10
Side Lat Raises (Seated) 2X 10-12 Reps 10/12 12.5/12

Cardio

10 minutes walking.Incline 5.0/Speed 4.5-5.0

15 minutes on the stepper - Level 2

Mik
10-06-2003, 11:36 AM
Nice session Nelly. Keep up the good work.