View Full Version : Happiness Quest
Hello guys. I'll not be too cliche with comments about the whole "I have been lifting seriously for 3 days now". I know some stuff about lifting & the way I'm training is as an athlete would rather than a bodybuilder.
My current weight is:196 lbs
Neck: 15 in
Wrists: (L) & (R) 7 1/4 inch
Chest (above nipples): 38 1/2 inches
Waist: (Lower) 37 inches (across belly button) 37 1/2 inches
Forearms: (L) & (R) 11 1/2 inches
Arms: (L) & (R) Non Flexed- 12 1/2 inches & Flexed- 14 inches
Calfs: (L) & (R) (just below knee) 15 1/2 inches
Quads: (L) & (R) 23 inches
I don't mind the sizes as long as I can cut the fat, I am particularly worried however about my waist though. I was in a 34 last year & could sometimes get away with a 32 inch waist trouser. I'll use this negative as a positive and hopefully be posting better measurements down in the year.
I have always been a keen lifter but my cardio & nutrition is where I have been mislead. I have been drinking, smoking & eating too much, having a good time but at the moment it doesn't feel great when I'm the heavyiest I have ever been.
My training plan is normally (less than what I plan :():
Mon- Arms, Shoulders, Traps & Chest. Ab & Cardio (aim for 30 on treadmill incline)
Tuesday- Martial Arts: Mixture of ab & chest/shoulder work outs & some other stuff. We normally spar for a good thirty minutes aswell, so I get a great workout.
Wednesday- Legs & Back. Ab & Cardio (again 30 on treadmill w/ incline)
Thursday- Martials arts. Same as Tues.
Friday- Arms, Shoulders, Traps & Chest. Ab & Cardio (aim for 30 on treadmill incline)
The following week I'll start at the gym from legs & back.
***I don't have any specific goals. I would like to be more trim for my holiday in July & I'm going to be positive, but realistic & understand I won't be in the shape I desire by then. However, I am aiming to lose a pound or perhaps two pounds per week. I'm pretty bulky so I can afford to lose some muscle.
So for now I'll say a goal for July 01 to be within the weight range of 186-191.
My downfall is espicially fizzy drinks & perhaps too much carbs. I'm a midnight sandwich fiend so I'll try & get a better nights sleep & lay off the bread.
I'm happy with this start, I'm down to 193 lbs, it went to 192 lbs but I'll say 193. I am pretty happy because that was from not drinking fizzy drinks or snacking on chocolate, I'll admit I did get a choco bar during the week & on friday I may not of lost as much because I went out drinking for a friends b day. However, at least it is going, I feel slightly less bloated but I'm far from my goal. I'll hopefully post next week with more weight loss.
This week wasn't a great week. I went out drinking both Tues & Wed to celebrate the end of my school year. However, exercise wise, I have been training well, I made it to the gym Mon Wed & Fri & trained both Tues & Thurs at my dojo. Another good point was I did a full body workout on friday & noticed my body didn't feel heavy & aching. I did one exercise for small body parts (bi's, tri's & calves) & two exercises for larger muscle groups (shoulder, quads, chest & back), each exercise consisted of three heavy sets aiming to hit at least 6 & 10 max- I generally hit 8-10.
I weighed myself this morning at I had no change, I marked at 193 lbs. I think the two boozy nights are what lead to my downfall, & when I drink, I really drink, mainly on bloating pints etc & it normally ends the night with a kebab..:(. I know losing nothing is better than gaining, but after my first successful week, I was hoping to continue on losing weight. I'm hoping next Sunday I'm weighing at about 191.
This mornings weigh in was 13:9.6. I'm happy with the morning weigh in but it will probably go to about 13:10- 13:11 in the evening. I measure myself around the same time every Sunday morning so I guess I'm doing fair measurements. I still need to cut down on my carbs. Another note is that my weight lifting is now full body training. I try & get my workout done in under 45 mins and will do 3 heavy sets aiming for 10 (moving up in weight if 10 felt easy). I do one exercise for each body part and if I have time I will do another exercise for major body parts. Here is an example of my full body routine.
Dumbbell shoulder press
Oblique Dummbell rollers (I'm unsure of the actual name, where I have a dumbbell in each hand & lean to one side, up straight, then lean to the other).
If I have some time I normally try & add
Tricep Pull downs.
Current Weight: 192 lbs
Next weeks goal: 190 lbs
06-12-2005, 09:51 AM
Seems to me like the routine is unrealistic, but if you can manage to pull it off, more power to you. Oh, and ditch the tricep kickbacks. :p You'll thank yourself in the long run.
If you're cutting, then you'll need to up the cardio and resolve your diet issues.
Hey mate, your correct, the routine didn't allow me enough time do in 45 minutes. I have decided to go back to splitting again. I will go back to doing splits:
Mon- Shoulders, Traps & Legs
Wed- Biceps & Back
Fri- Chest & Tri's
I have been gone a couple of weeks but I've still be doing ok, I measured myself on the Sunday just gone and I was 191 lbs.
Current: 191 lbs
Goal: 189 lbs
Also a note- I'll raise my incline treadmill running to 40 minutes. I have been hitting & struggling to get 30 minutes but feel I am not working myself enough. Also, in sparring, we normally spar for about 30-40 minutes so it'll hopefully get me more conditioned for sparring and future competition.
Been gone a while on holiday & pretty ill. I had a fungal infection so I didn't do any real exercise at the gym or at martial arts for the last few weeks. At least twice/three times a week however I had a run or cycle for around 30 minutes. I'm at a similar weight of 192 lbs.
Wow, you have been away for awhile. Well, get back on it buddy, move some weight around :cool:
Thanks dood. I have had a bad set back & I'm back at my starting point. It really sucks but my holiday helped me get more motivated. I have been stuck in bed from being ill eating whatever & in my week abroad I was drinking and smoking and chasing women which put me back to square one. It really sucks but like I say, it is a motivating thing in a way I hope because I notice how my confindence around women much decreased when I had my shirt off at the beach or poolside. I always thought of myself as a bit chubby, but nothing to be too worried about, but looking at the pics from holiday I see I have problems. I'll post my weight 2moro as I've just eaten & Sunday morning has always been my weigh in.
I think I'll try & be more of a part to this site and mention to my close friends & family that I really want to lose weight. I want to feel that I look good at the beach for my next holiday. Bah..nuff winging, I need to get focused.
Edited: Something I need to do is probably set goals. I don't know my max bench, nor the longest I can run & at what level. I will make a note of all my max lifts in each exercises & probably try breaking each max on the next routine.
Back at 196 lbs. I'm off to the gym to work on my chest & triceps now. I'll edit with my max bench.
Max Bench as of this date, I am a bit disapointed as I have lifted 80 kg (176 lbs) before. Anyways. I dunno if the bar was much weight but the plates totalled to 50kg (110 lbs).
50 Kg X 4 reps.
I'll edit here when I find out my other compound exercise max lifts.
Max Bench: 50 kg x 4
Max Squat: 50kg x 10
Here is my new workout regime & a rough guide line of the foods I will be eating. I am training in Muay Thai & BJJ aswell as weight training. I was confused about the way I would work out around my martial art training but this is what I have planned to do:
Sunday: Shoulders & Cardio
Tuesday: BJJ Training
Wednesday: Pull exercises & cardio
Friday: Push exercises & cardio
Saturday: Muay Thai & Legs
Meal 1: Water, Oatmeal, Banana & Two Egg whites.
Meal 2: Nuts & an apple
Meal 3: Pitta bread with chicken or a chicken salad
Meal 4: Pre training. Reading up on pre training meals as I type.
Meal 5: Post training. Tuna & Pasta
Meal 6: Reading about late meals aswell.
Will edit. I'm meant to be eating around 392 cals per meal.
Monday will be my new weigh in as I just forgot yesterday. I'm at 191.2 lbs. I have been droppin the full fat cola's & if desperate, opted for diet sodas. I haven't eaten much as I've had a weird sleeping pattern, recovering from holiday & working/partying too much (without the booze & kebabs).
Found out my max deadlift today-
I lifted as follows.
8 x 40 kg
6 x 60 kg
4 x 60 kg
1 x 80 kg
I tried 90 kg, rougly my weight, which I couldn't do. So my max today was 80 kg which is about 176 lbs.
40 kg x 8
45 kg x 6
50 kg x 6
55kg x 4
1 x 90kg
I tried my max on one rep, got to 90kg & was worried that I may drop anymore. I felt I could do more just I didn't have anyone in the gym to spot me incase of any disasters.
I'm trying a HIIT cardio workout today along with my shoulder workout. I'll use the treadmill & aim for 20 minutes.
Weigh on Mon, but a new installment for the week. I'll be taking Creatine, I'll defo get some pictures on here so I can monitor my progress.
Too much drinking & smoking this week. I'm at 194 lbs. Which isn't good. less than my starting weight but I've gained.
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