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View Full Version : Zach's Road Down to 190.



Regenvelc
01-16-2005, 01:23 PM
Stats:
Height: 5'10.5"
Weight: 210 lbs
BF: 16.5%

Bench: 255
Squat: 340 - 350
Deadlift: Never Tested

Measurements: Ill take them tomarrow.

Diet: 2400 - 2600 calories a day so my metabolism doesnt crash.
Supplements: Thermorexin, 2 pills 3 times a day. Protein, and Creatine

Abs - Every 3 days 5 x 20 crunches.

Sunday - Cardio for 30 minutes(brisk walking on an incline)

Monday - Chest and Triceps
-Incline Dumbell Press - 5 x 15, 12, 4, 4, 6
-Bench Press - 4 x 8, 4, 4, 6
-Skullcrushers - 3 x 6, 6, 8
-Extensions - 2 x 6, 6
-Cardio for 30 minutes(brisk walking on an incline)

Tuesday - Legs and Calves
-Squats - 5 x 15, 12, 4, 4, 6
-Straight Legged Deadlifts - 4 x 8, 4, 4, 6
-Standing Calf Raise - 4 x 10, 10, 8, 8
-Seated Calf Raise - 4 x 10, 10, 8, 8

Wednesday - Cardio for 30 minutes(brisk walking on an incline)

Thursday - Delts and Traps
-Seated Military Press - 5 x 15, 12, 4, 4, 6
-Arnold Presses - 4 x 10, 6, 6, 8
-Upright Rows - 3 x 4, 4, 6
-Shrugs - 4 x 10, 6, 6, 8
-Cardio for 30 minutes(brisk walking on an incline)

Friday: Back and Biceps
-Deadlifts - 5 x 15, 12, 4, 4, 6
-Chinups - 4 x to failure each time
-Machine Bent Over Rows - 4 x 8, 4, 4, 6
-Barbell Curls - 4 x 8, 6, 6, 8
-Hammer Curls - Drop Set
-Cardio for 30 minutes(brisk walking on an incline)

Saturday
-Cardio for 30 minutes(brisk walking on an incline)

Goals: Cut down to 190 lbs, while maintaining my muscle.

Welp, its time to do it.

Regenvelc
01-16-2005, 01:27 PM
Tuesday, Jan 18th, 2005


Chest/Triceps

Incline Bench Press w/ Dumbells
-35 x 15, 35 x 12, 70 x 4, 70 x 4, 65 x 6
Bench Press w/ Dumbells
-50x 10, 75 x 4, 75 x 4, 65 x 6
Skullcrushers w/ Dumbells
-30 x 6, 30 x 6, 25 x 6 1/2(failure)
Tricep Extensions w/Dumbells
-60 x 6, 60 x 6

Cardio:
8 minutes on the tredmill, my shin splints flaired up and I could barely walk, so I cut it real short.

Good workout though for me today, other than the shinsplints.

Regenvelc
01-19-2005, 10:19 AM
Wednesday, Jan 19th, 2005

I have school all day, so there is no working out for me, I will end up doing abs tonight though along with my stretching.

Tomarrow is Shoulders.

Regenvelc
01-20-2005, 07:28 AM
Thrusday, Jan 20th, 2005


Seated Military Press
-95 x 12, 95 x 12, 135 x 4, 135 x 4, 95 x 6
Seated Arnold Press
-30 x 10, 40 x 6, 40 x 6, 35 x 8
Upright Rows
-105 x 4, 105 x 4, 95 x 6
Shrugs
-135 x 10, 185 x 6, 185 x 6


Notes: On my last set of Military Presses I hurt my neck, it kills now, but I figure it will go away once I slather Icy Hot on it. This was my first time ever doing Arnold Presses, wow they are nice, I can move up in weight though by about 5 - 10 lbs per set. Upright rows, I was dead tired, but I was happy with what I got. Shrugs, I couldnt finish my last set because of my neck, but I feel I got a good workout in today.

Chubrock
01-20-2005, 08:14 AM
Session looked good man. Seems like you've got a good idea of what you want. How's your diet lookin bro?? Stop by the ole journal if ya wanna kill some time or need anything.

Regenvelc
01-20-2005, 10:20 AM
Session looked good man. Seems like you've got a good idea of what you want. How's your diet lookin bro?? Stop by the ole journal if ya wanna kill some time or need anything.



Thanks man, for my diet I am basically just going to watch what I eat, I am not doing anything extreme, but I have set out 3 set meals: Breakfast, Lunch, and Dinner and 2 other times for Protein Drinks. I am just going to eat normal, and healthy, nothing out rageous, though, like if my friends want to go out and get pizza for dinner, i am not going to say no, just so that it doesnt become an everyday thing.


I can gain and lose weight on a whim, so if I just eat healthy and keep working out and stick with my cardio, I will lose weight and be happy.

Edit - I am going to set myself onto a strict diet come Sunday, I know me, I cannot eat normal unless I am on a diet. So I will be setting my calories at 2200 - 2300 and going from there.

Regenvelc
01-21-2005, 09:10 AM
My neck is still killing me, so no lifting today, if it is better tomarrow I am going to get in there and do back and biceps, but I cant move it and I dont want to do back and risk further injuring something.

Regenvelc
01-23-2005, 08:28 AM
Sunday, Jan 23rd, 2005
10:00 Woke up
10:30 - Breakfast - Eggs and Bacon(420 Calories, 30g fat, 4g carbs, 34g protein)
1:15 - Snack - Tuna and an Orange(212 calories, 1g fat, 15g carbs, 34g protein)
4:00 - Chicken Noodle Soup and a Banana(333 calories, 5g fat, 54g carbs, 17g protein)
6:30 - Scallops
11:00 - Orange and...random ****

Totals - 1883 Calories, 88g fat, 140g carbs, 158g protein

Protein levels will be up tomarrow and fat down, as I am back at home with better foods to eat.

Regenvelc
01-24-2005, 08:10 AM
Monday, Jan 24th, 2004

Woke up at 9
9:30 - Breakfast - Egg Whites and an Orange(187 calories, 0g fat, 15g carbs, 26g protein) and Creatine
11:30 - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)
12:45 - 2 Oranges and Tomato Soup(323 calories, 13g fat, 64g carbs, 7g protein)
3:50 - Chicken Breast and Mixxed Veggies(340 calories, 5g fat, 24g carbs, 46g protein)
9:45 - Beef Jerkey(240 calories, 2g fat, 9g carbs, 45g protein)
11:00 - Totino's Pizza(475 calories, 26g fat, 44g carbs, 16g protein)
11:15 - Protein Drink (220 calories, 3g fat, 6g carbs, 46g protein)
Throughout the day I was snacking on Almonds(170 calories, 15g fat, 5g carbs, 7g protein)

Totals:2123 calories, 66g fat, 157g carbs, 239g protein

10:30 - 11:05 - Chest/Triceps
Dumbell Incline Bench
-30 x 15, 30 x 12, 75 x 4, 75 x 4, 70 x 6
Dumbell Bench
-50 x 10, 85 x 4, 85 x 4, 75 x 5(failure)
Skullcrushers
-30 x 6, 30 x 5, 25 x 8
Tricep Extensions
-60 x 6, 60 x 6



Notes: I was craving a pizza, so I bought a small one, fat content is still high, but I am at a defict on the day and that is where i need to be, but not too low, and I think I did well, of course I wont be eating a pizza all the time, but if I crave it I will have one, I will just plan around it. :)

Chubrock
01-24-2005, 08:11 AM
Just try and get ya fat levels down a little bit bro. Once ya find that groove with your diet though, it'll be cake from there.

Regenvelc
01-24-2005, 08:15 AM
Just try and get ya fat levels down a little bit bro. Once ya find that groove with your diet though, it'll be cake from there.


Yeah, I will, I was stuck at home with out my foods, but usually they will be lower.

Regenvelc
01-25-2005, 10:54 AM
Tuesday, Jan 25th, 2005

Woke up at 8:30
9:00 - Orange and some Nuts(232 calories, 15g fat, 20g carbs, 8g protein)
12:15 - Protein Drink(220 calories, 3g fat, 6g carbs, 46g protein)
2:20 - Tuna and Cottage Cheese(310 calories, 4g fat, 8g carbs, 59g protein)
5:45 - Chicken, Cottage Cheese and an Orange(402 calories, 8g fat, 23g carbs, 61g protein)
9:00 - Beef Jerkey(240 calories, 2g fat, 9g carbs, 45g protein)
Totals - 1413 calories, 32g fat, 67g carbs, 219g protein

Lifted from 11:45 - 12:10

Squats
-135 x 15, 135 x 12, 295 x 4, 305 x 4, 225 x 6
Seated Calf Raises
-250 x 12, 270 x 10, 290 x 10, 310 x 15


I was bushed after doing my squats, so I didnt do my entire workout, but I felt I got a good on in, I went heavy and I went deep.

I know i need to eat more calories, but I just wasnt hungry at all.

Regenvelc
01-26-2005, 09:38 AM
Wednesday Jan 26th, 2005

11:30 - Eggs and Toast(310 calories, 9g fat, 18g carbs, 36g protein)
3:30 - Ham Sandwich and a Banana(354 calories, 8g fat, 50g carbs, 25g protein)
5:00 - Chicken, Cottage Cheese, and Mixxed Veggies(320 calories, 7g fat, 12g carbs, 51g protein)
8:15 - Protein Drink(220 calories, 3g fat, 6g carbs, 46g protein)
9:50 - Apple and Cottage Cheese(161 calories, 1.5g fat, 25g carbs, 13g protein)
11:30 - Totino's Cheese Pizza and Protein Drink(540 calories, 18g fat, 40g carbs, 58g protein)

Totals: 1905 calories, 45g fat, 151g carbs, 230g protein

Regenvelc
01-27-2005, 07:12 AM
Thursday, Jan 27th 2005

9:05 - Nuts and an Apple(251 calories, 15g fat, 26g carbs, 7g protein)
11:00 - Protein Drink(220 calories, 3g fat, 6g carbs, 46g protein)
1:00 - Totino's Cheese Pizza(240 calories, 11g fat, 26g carbs, 9g protein)
4:30 - Ham Sandwich, Tomato Soup, and a Banana(480 calories, 23g fat, 82g carbs, 35g protein)
6:45 - Chicken and Veggies(240 calories, 5g fat, 8g carbs, 38g protein)
8:20 - Beef Jerkey(240 calories, 2g fat, 9g carbs, 45g protein)
10:20 - Protein Drink and Oatmeal(490 calories, 9g fat, 58g carbs, 52g protein)

Workout - Shoulders

Over-The-Head-Presses
-65 x 15, 65 x 12, 130 x 4, 130 x 4, 110 x 6
Arnold Presses
-40 x 6, 45 x 4, 50 x 4, 45 x 6
Upright Rows
-85 x 8, 105 x 4, 85 x 6
Shrugs
-185 x 6, 205 x 4, 205 x 4, 205 x 6

I can move up in weight in every workout, so I am excited for next week. I had a good workout though.

Regenvelc
01-28-2005, 08:11 AM
Fri, Jan 28th, 2005


10:00 - Banana(125 calories, 1g fat, 32g carbs, 1g protein)
11:15 - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)



Workout

TBar Rows
-25 x 15, 25 x 12, 75 x 4, 100 x 4, 75 x 6
Pulldowns
-140 x 6, 150 x 4, 140 x 4
Barbell Curls
-75 x 6, 75 x 6, 75 x 6
Dumbell Hammer Curls
-30 x 8, 25 x 7

Regenvelc
01-30-2005, 08:44 AM
Sunday, Jan 30th, 2005

9:30 - Eggs and a Banana(365 calories, 10g fat, 34g carbs, 33g protein)
12:15 - Cottage Cheese and a Ham Sandwich(309 calories, 9g fat, 21g carbs, 37g protein)
3:45 - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)
6:30 - Chicken and Stringed Cheese(310 calories, 10g fat, 0g carbs, 52g protein)
9:00 - Oatmeal and Bacon(340 calories, 12g fat, 52g carbs, 11g protein)
Before Bedtime - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)
Totals: 1784 calories, 46g fat, 119g carbs, 226g protein

Regenvelc
01-31-2005, 07:27 AM
Monday, Jan 31, 2005

9:30 - Eggs and Bacon(310 calories, 15g fat, 2g carbs, 37g protein)
11:15 - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)
12:45 - Tuna and an Apple(251 calories, 1g fat, 21g carbs, 33g protein)
3:00 - Beef Jerkey and Mixxed Fruit(300 calories, 2g fat, 27g carbs, 46g protein)

Workout - Chest/Triceps
Dumbell Incline Bench Press
-30 x 15, 30 x 12, 70 x 4, 70 x 4, 65 x 6
Dumbell Bench Press
-75 x 6, 80 x 4, 80 x 4, 75 x 6
Skullcrushers
-45 x 10, 45 x 10, 45 x 10
Tricep Extensions
-60 x 6, 65 x 6
Dips
-BW x 8

Notes: I got a great compliment today, some guy that I always see there asked how old I was, I was like I am 20, he was like you are a pretty stong kid, keep up with the good work, I wish I woulda started younger. I said thanks a lot. I felt great after that.

Regenvelc
02-01-2005, 07:14 AM
Tuesday, Feb 1st, 2005

9:00 - Bacon Sandwich(210 calories, 12g fat, 16g carbs, 14g protein)
12:15 - Protein Drink(230 calories, 3g fat, 6g carbs, 46g protein)
1:30 - Beef Jerkey(240 calories, 2g fat, 9g carbs, 45g protein)
4:30 - Chicken and Cottage Cheese(270 calories, 7g fat, 4g carbs, 47g protein)
7:00 - Eggs, Bacon, and Toast(330 calories, 15g fat, 18g carbs, 31g protein)

Totals - 1644 calories, 44g fat, 63g carbs, 250g protein

Workout - Legs
Squats
-135 x 12, 135 x 8, 305 x 4, 305 x 4, 275 x 6
Calf Raises
-290 x 10, 310 x 10, 330 x 10, 350 x 10
Leg Curls
-100 x 6, 100 x 6, 100 x 6, 100 x 6

I felt I had a good workout, felt strong, I am moving up to 315 next week for squats.

Regenvelc
02-02-2005, 09:00 AM
11:00 - Eggs and Bacon(285 calories, 15g fat, 2g carbs, 32g protein)
3:00 - Chicken, Cottage Cheese, and Peanut Butter Crackers(550 calories, 18g fat, 31g carbs, 64g protein)

Notes: Down to 203 lbs, yae.

Regenvelc
02-03-2005, 06:31 PM
I wont be posting for the next few days cuz we have a special guest in the house.

Regenvelc
02-07-2005, 08:15 AM
Feb 7th

Back at it today


9:00 - Protein Drink
11:45 - Ham Sandwich
1:50 - Tuna Sandwich and Greenbeans
4:50 - Chicken and Cottage Cheese
8:00 - Beef Jerkey and Peanut Butter Crackers
Totals: 1670 calories, 42g fat, 111g carbs, 213g protein

Workout:
Incline Dumbell Bench Press
-30 x 15, 30 x 12, 75 x 4, 75 x 4, 70 x 6
Dumbell Bench Press
-80 x 6, 80 x 4, 80 x 4, 75 x 6
Dumbell Skullcrushers
-35 x 6, 35 x 6, 30 x 8
Tricep Extensions
-65 x 6, 65 x 6
Dips
-1 x 10(failure)

Regenvelc
02-08-2005, 07:19 AM
Feb 8th

9:00 Protein Drink
1:10 Ham and Tomato Soup
5:00 Chicken and Cottage Cheese


Workout
Squat
-135 x 12, 135 x 8, 310 x 4, 310 x 4, 275 x 6
Leg Curl
-110 x 8, 110 x 8, 110 x 8
Calf Raises
-290 x 10, 310 x 10, 330 x 10, 350 x 10
Dumbell Bicep Curls
-35 x 6, 35 x 6, 35 x 6
Hammer Curls - Drop Set
-25 x 11, 20 x 6, 15 x 8

Notes: 2 months until my 21st BDAY, woo!

Other Notes: I feel my biceps are lagging behind the rest of my body and my triceps, so I am going to start doing them twice a week along with calves.