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rinkrat
04-19-2005, 08:40 PM
Free feel and comment...

Age: 33
Weight: 244.4 lbs as of April 17/05 :cry:
Height: 5'9
Goal: weight loss

I used to workout like an animal when I was a teenager.
So I somewhat know what I'm doing, but I'm always open to suggestions :)
I'm trying to ease back into it slowly.


Day 1

Ski Machine or whatever it's called - 15 minutes, 1.7 KM
Hammer Bench Press - 90x10, 140x8
Pec Dec - 50x8, 80x10
Tricep Pulldowns (V-bar) 40x13, 70x10
Reverse Single Curls (Cable) 30x10x10, 40x10x10
Stationery Bike - 5 minutes, 1.32 KM

KiwiBuilder
04-19-2005, 08:47 PM
Woohoo! :spam:

Seriously though, good luck with your goals. Keep on posting so that other members can offer you advice on your progress.

rinkrat
04-19-2005, 11:35 PM
thanks KiwiBuilder :)

day 2

Ski Machine or whatever it's called - 13 minutes, 1.9 KM
Leg Extensions - 60x10, 90x6
Leg Curls - 30X15, 40x10
Smith Squats - Barx15, 70x10
Stationery Bike - 5:30 minutes

I think, I'll take it easy for 2 weeks then pound on the weight.
4 days on and one off maybe the best routine for my lifestyle
Back/Biceps, Chest/Triceps, Thighs, Shoulders/Calves/Abs
Any suggestions of you lurkers?

Sidior
04-19-2005, 11:46 PM
:spam: some more just for you!

anyways, journal looks good man, best of luck with your goals.

Patz
04-19-2005, 11:46 PM
that sounds fine..easing into it never hurt anyone...

there's lots of great info on this site, and lots of very knowledgeable members to help you out. as for weight loss, just keep on that cardio, and get enough protein and weights to maintain the muscle you already have!

rinkrat
04-20-2005, 11:27 PM
Day 3

Off :)

Started Go-cart racing tonight, 35 laps @ +50 MPH
Could that be considered cardio? :angel:

rinkrat
04-21-2005, 11:38 PM
After doing alot of reading, I've decided to start the WBB #1
I haven't worked out seriously for over 5 years, so I'm a beginner once again.

Day 4 - Started WBB #1

Ski Machine - 13 minutes, 1.9 KM, I should really find out the real name of it :)

Hammer/Front Military Press - 50x10, 100x10
Seated DB Press - 20x10, 30x8
Laterial Raises/Standing - 15x8, 20x6F
Harrow Grip Bench Press - 50x8, 100x6F
Pulldowns/Rope - 40x10, 60x8
Barbell Curls - 30x10, 50x10
Hammer Curls - 20x10
Roman Chair/Crunches - 10xBW, 8xBW :cry:

I'm not liking the idea of 2 days off is this necessary?
Maybe I could add a cardio day or should I follow the routine?

rinkrat
04-25-2005, 11:25 PM
Day 5,6 off and I couldn't make it to the gym on day 7

Day #8

Cross Trainer/Machine - 13 minutes, 1.84 KM
Hammer Bench Press - 90x8(warnup), 140x8, 160x6
Incline DB Press - 30x10, 45x8
Dips - BWx3, BWx1 the WILL get better!!
Chinups BWx1 this WILL too!!
Deadlifts/Smith - 90x6, 140x6
BB Rows - 40x10, 70x10
DB Shrugs - 50x10>>70x10 I felt strong :)
Roman Chair - BWx10, BWx10

rinkrat
04-28-2005, 11:30 PM
Days 9, 10 off :rolleyes:

Day 11

Cross Trainer/Machine - 13 minutes, 1.85 KM
Smith Squats - 90x8 (warmup) 140x8, 190x7
45 Sled - 180x10, 270x10
Leg Curls - 50x10, 80x8F
BB Straight leg deadlifts - 60x8, 75x8
Standing calve raises - 80x8, 120x8, 140x8, 200x10
Leg raises bwx8, bwx8

rinkrat
04-30-2005, 02:23 PM
Day 12 off

Day 13

Cycle - 13 mins, 3.04 KM

Hammer/Front Military Press - 90x7(warmup), 140x7, 160x5F
Seated db Press - 30x7, 35x7
Laterial Raises - 15x7, 20x7
Narrow Bench Press - 70x7, 90x7
Pulldowns/Rope - 50x8, 70x8
BB Curls - 50x8, 65x8
Hammer Curls - 25x9

Cross Trainer/Machine - 13 minutes, 1.76 KM

Red Text = Personal Bests (Based on 2 weeks only)

rinkrat
05-03-2005, 11:53 PM
Days 14,15 off

Day 16

Cross Trainer/Machine - 13 minutes, 1.84 KM
Flat Bench Press - 70x10 (Warmup) 90x7, 100x7
Incline DB Press - 40x8, 50x8
Dips - BWx3F, BWx3F
Chinups BWx1F :cry:
BB Deadlift - 90x10, 90x10 form sucks
BB Rows - 70x10, 80x10
DB Shrugs - 70x10

Red Text = Personal Bests (Based on 2 weeks only)

<insert comments here>

rinkrat
05-05-2005, 11:51 PM
Day 17 off

Day 18

Cross Trainer/Machine - 13 minutes, 1.87 KM
Smith Squats - 90x10 (Warmup) 140x7, 200x7
45 Sled - 270x10, 360x8
Leg Curls - 60x10, 90x9F
Straight Leg Deadlift - 65x10, 80x9F I must be a whimp ?
Standing Calf Raises - 140x8, 180x8, 220x9, 260x8F
Roman Chair - BWx10, BWx10, BWx10


Red Text = Personal Bests (Based on 2 weeks only)

Starting to feel alot stronger :)
I also started drinking/taking 3 protein shakes daily, I'll start the creatine next week :)

galileo
05-06-2005, 09:48 AM
I'm not liking the idea of 2 days off is this necessary?
Maybe I could add a cardio day or should I follow the routine?

If you're trying to lose fat, there's nothing wrong with some cardio on your off days. I'd suggest researching HIIT.

rinkrat
05-08-2005, 09:41 AM
Day 19/20 off

Day 21, May 08/05 <-- the date may help :hello:

Cross Trainer/Machine - 13 minutes, 1.91 KM

Hammer/Front Military Press - 90x10(warmup), 140x7, 160x5F
Seated db Press - 35x7F, 30x5F, 20x12F wtf?
Laterial Raises - 15x8, 25x4F
Narrow Bench Press - 70x9, 90x7
Pulldowns/Rope - 60x8, 80x6F
BB Curls - 50x8, 70x7F
Hammer Curls - 25x8

Red Text = Personal Bests

Happy Mothers Day :)

rinkrat
05-08-2005, 09:45 AM
If you're trying to lose fat, there's nothing wrong with some cardio on your off days. I'd suggest researching HIIT.


thanks for the advice galileo :)

WWB#1 calls for 1X2X3XX, would it really hurt the routine if I changed it too
123XX123XX

rinkrat
05-09-2005, 08:16 PM
A much needed day off :)

rinkrat
05-18-2005, 11:47 PM
I had to take a week or so off, kids sick, wife sick and had to finish up some odd jobs.

May 18/05, I forgot what day I was on :)

Cross Trainer - 13 minutes, 1.79 KM

Hammer/Front Military Press - 50x10(warmup), 140x7, 160x5F
Seated db Press - 30x7, 40x5F
Laterial Raises - 20x7, 30x3F >> 15x8
Narrow Bench Press - 70x9, 110x5F
Pulldowns/Vbar - 60x10, 90x7
BB Curls - 60x8, 75x7
Hammer Curls - 20x10

Red Text = Personal Bests