View Full Version : Ignoramus becomes slightly less Ignorant

07-05-2005, 12:44 PM
I was a fat bastard since the age of 12 until 22. Im currently 5"10 160, before I got sick of being lazy I was 240-250. So I did some calistenics, a little cardio and In less than a year I was 150.

Been Doing this routine since May 1st, arms got bigger, chest got a bit more definition, probably a little smaller too, abs definatly changed since. Im really sitting on the fence on wether to cut more or bulk.

Day1: Bicep

Speed Bag 10-15 Min Before & After Routine
Dumbell Curles: 4 x 6 @ 30lbs
Pullups: 4 x 10 (to fail)
One Arm Lateral Raise: 4 x 8 @ 30lbs
Dumbbell Lying Triceps Extension: 4 x 10-12 @ 40

Day2: Abs

Speed Bag 10-15 Min Before & After Routine & 2-5 Min inbetween Sets
Crunches on Ball: 4 x 60
Leg Lifts: 4 x 35
Upsidedown Situps (Hanging from Chinup Bar): 4 x 10
Hanging from Chinup Bar Knee Lifts: 4 x 10

Day3: Chest

Speed Bag 10-15 Min Before & After Routine
Benchpress: 4x8 @ 115
Seated Barbell Shoulder Press: 4 x 8 @ 75
Dumbell Incline Fly: 4 x 12 @ 30
Dips: 4 x 9-12

Day 4: Abs Again

Day 5: Repeat Day 1 or 3 (alternates weekly)

Day 6: Abs Again

Day 7: Rest

I havent been doing any leg work for the last two months as I injured my knees skipping. I did my first set last night.


Squats : 2 x 6-8 reps @ 55 lbs
Hack Squats : 2 x 6-8 reps @ 55lbs
Straight Legged Deadlifts : 2 x 6-8 reps @55lbs
Standing Calve Raises : 4 x 10 reps @55lbs


Crunches on Ball: 3 x 60
Leg Lifts: 3 x 35
Hanging from Chinup Bar Knee Lifts: 3 x 10

I only did 55 lbs because I was testing the old knee to see how badly it would hurt the next day (feels great), which is why I added in an ab workout as well.

Tonight I'll do WBB1 Chest/Back although 2 x 6-8 chinups is a lot less than I would normally do (got that off WBB1) so maybe I'll add some weight.

I really REALLY need some better equipment.

diet info: Need to enter into fitday, did it yesterday but for some reason it didnt save, dont have nutritional info for everything so i'll fill it out when I get home.

Daily Food Intake:

BreakFast 6:15AM:
Cereal + Milk (probably switch to oats soon)

Snack 7:45AM:
Smoothie approx 200 Cals 2 grams of Fat 4 grams Protien

Snack 10:00AM:

Lunch 12:30PM:
1/2 chicken breast
1 pumpernickle slices of bread
1 pickle
1 v8 Juice Box

Snack 2:30PM:
Apple or Banana

Lunch #2 4:45PM:
1 pumpernickle slices of bread
1 pickle
1 v8 Juice Box

Pre Workout Snack 6:30PM: Cottage cheese 1/2 cup

Dinner 8:30PM:

Chicken Breast or Salmon Steak or Steak Meduim Rare
Smoothie (Lowfat yogurt, fruit, juice or milk)
Broccolli or Asparagus or Cauliflower or Green Beans

07-05-2005, 12:57 PM
You really need to stop doing abs 3 times a week, its just like any other muscle

07-05-2005, 01:25 PM
Are you sure mang? I thought the abs were the weakest muscle and needed to be worked out more often.. Am I doing to many reps on the abs besides doing it too often as well? I recall reading doing anything over 15 crunches was a waste (waist LOL), but it sure as heck gets harder the higher up in reps I go so I really dont understand that one.

I really appreciate the fact that you actually take the time to read my posts H0LyWaRs, much obliged.

07-05-2005, 01:50 PM
Practically most movements involve using your abs to some degree, such that working your abs more than once a week is usually not necessary, especially if you're just starting out.

I was wondering where back movements fit in. One (pullups) won't cut it.

WBB #1 is a solid routine. Good luck with it and your goals.


07-05-2005, 07:22 PM
Ok since im doing the wbb1 routine Im supposed to be taking the day off today. Why do I feel so very terribly guilty then? I guess I have to consider the fact that at least, in the beggining, Im probably going to be sore from these new exercises for two days. I still feel guilty though. Im gonna go pretend I know how to use a speed bag for awhile.

07-05-2005, 08:24 PM
Yes you will be. Dont feel guilty make up for it with some good intensity in the gym the following day.

07-06-2005, 09:06 PM
Chest / Back Today

Flat Barbell Bench Press : 2 x 6-8 reps @ 115
Low Incline Dumbbell Press : 2 x 6-8 reps @ 35
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps @ 115
Barbell Rows : 2 x 6-8 reps @ 60
Shrugs :2 x 8-9 reps @ 60

Got my FitDay Journal online as well, finally counting calories. Seems I have a bit of adjusting to do.

Im going to try to get some equipment in the next couple of days, wonder if playitagain sports sells plates...

07-06-2005, 09:12 PM
hmmm, they do have good prices on used stuff. If not hit up a big store like walmart or costco dont they have a sports section? you seem to be on track bro.

07-07-2005, 02:04 AM
cutting or bulking???? fitday shows 1704 cals on the 6th....and 2426 the day before...Just curious


07-07-2005, 10:01 AM
I think Im going for a bulk now, you can see my upper ribs a little bit if I hold my arms up. No abs yet but **** it, I think I have a lot of extra skin around my lower belly and it may just be hanging.

I meant to ask this yesterday, when you do sets are you supposed to do both sets of reps one after the other or do one set, then move onto the next excersize on the list doing each 6-8 times?

07-07-2005, 10:06 AM
Do first set...rest, do second set. Of the same exercise/lift. Btw, good job so far. Just stay patient...you'll reach your goals eventually.

07-07-2005, 10:10 AM
Make sure you bulk nice and clean, less work on the next cut.

07-07-2005, 11:43 AM
I would focus on the diet more than anything. If your diet isn't in check then the whole thing is worthless. Get diet in check, good workout routine, and rest and your good to go!

07-07-2005, 09:02 PM
Went and picked up 2x25 4x10 4x5 and 4x2.5 plates. I didnt go all out and get 300 lbs worth because I wont need it for awhile yet and I need to save money up for a decent bench.

edit: haha walmart had one 2.5 lb plate, thats it nothing else in stock.

07-07-2005, 09:10 PM
lol get the 300 set its about 100-120 bucs and you will need it soon, you will be able to deadlift 300 fairly quickly

07-08-2005, 07:00 AM
I would have liked to but I went to like 4 different stores and the only set any of them had consisted of those crappy plastic sand filled weights. So no big deal, when I need more I'll get more.

07-08-2005, 07:38 PM
Today was Tri/Bi/Shoulders day

Military Press 2x8 @ 75
Seated Dumbell Press 2X8 @ 30
Standing Lateral Raises 2x10 @ 20

Narrow Grip Bench Press 2x8 @ 75 (kinda sloppy on this one)
French Press 2x8 @ 55

Barbell Curls 2x8 @ 30
Hammer Curls 1x7 1x6 @ 30

Well a few of these exercieses I've never tried before, similar ones but not the same. I want to make sure my form is good before upping the weight anymore. I really enjoyed this workout, I felt it at lot as I did it. Im gonna be sore tomorrow.

07-08-2005, 10:14 PM
nice workout, you are being smart about the form before weight, good work.

07-08-2005, 10:18 PM
Yep, you should be blasting up there in weights in no time.

07-10-2005, 08:12 AM
Seems I might have been a bit off on my weight, I just checked in at 150. I havent weighed myself in the morning lately.

07-10-2005, 09:47 AM
Its okay, that just means you wil look that much better when you get to 175

07-11-2005, 07:25 PM
Legs today

Squats 1 @ 145, 8 @ 105, 7 @ 105
Hack squats 7 @ 105, 6 @ 105
Straight Legged Deadlift 9 @ 105, 9 @ 105
Standing Calf Raises 9 @ 105, 10 @ 105

Total time 30min (kinda short isnt it?)

I didnt do the third wbb leg exercies because I dont have a sitting leg curl thingy, but I do have a pully and some weights, maybe I can improvise.

I think I could lift a fair bit more on the deadlift, I'll try adding 30-40 lbs for next time. Actually I think I could lift a lot more if I had a rack but I cant get the bar over my head from the ground very easily.

07-13-2005, 07:34 PM
Chest and back today

Flat Barbell Bench Press : 1 x 8, 1 x 7 reps @ 125
Low Incline Dumbbell Press : 2 x 8 reps @ 35
Dips : 2 x 8 reps
Chin ups : 1 x 8, 1 x 7 reps
Deadlifts : 2 x 8 reps @ 125
Barbell Rows : 2 x 6-8 reps @ 90
Shrugs :2 x 8-9 reps @ 90

I think my bench might be 5 pounds too heavy, I cant remember exactly how much I did. Overall that was probably the best workout yet, or maybe it just felt that way because its 35C in my garage...

07-13-2005, 08:21 PM
Good work man, you seem to be doing very well.

Get a fan :D

07-15-2005, 09:38 PM
Military Press 1x8 85, 1x8 90
Seated Dumbell Press 1X8 35, 1x6 35
Standing Lateral Raises 2x8 25

Narrow Grip Bench Press 2x8 85
French Press 1x8 65, 1x7 65

Barbell Curls 1x5 35, 1x6 35
Hammer Curls 2x6 35

Im happy with today, I managed to increase each lift by at least 5 pounds. I know thats only temporary though. Still its damn good motivation.

07-17-2005, 09:49 PM
Did abs today, I think I need a few more exercises in this routine.

Crunches BW + 25 lbs 2x8
Upside Down Crunches BW + 10 lbs 2x8
Hanging Knee Lifts BW + 5 lbs 2x8

Speed bag for 10 min.

These protein shakes make me poop funny.

07-18-2005, 08:55 PM
Legs today

Squats 2x8 @ 115,
Hack squats 2x8 @ 115
Straight Legged Deadlift 2x8 @ 115
Standing Calf Raises 2x10 @ 115

Again kinda short, once I add the leg curls it should be a bit longer.

07-20-2005, 07:31 PM
Chest and back today

Flat Barbell Bench Press : 2 x 8 135
Low Incline Dumbbell Press : 2 x 8 40
Dips : 1 x 10 ,1 x 8 reps
Chin ups : 2 x 8 reps
Deadlifts : 2 x 8 reps 135
Barbell Rows : 1 x 8, 1x7 reps 105
Shrugs :1 x 10 reps 105

Knees are fine, legs are still a bit sore from monday, and I like it. Im going to try and fit a pickup a better bench in the next few days, because its payday tomorrow. :evillaugh

07-22-2005, 06:27 PM
Shoulders Bi's and Tris

Military Press 6x95, 5x95 (+10 lbs, -5 reps)
Seated Dumbell Press 8x35, 7x35 (+1 rep)
Standing Lateral Raises 2x 10x25 (+4 reps)

Narrow Grip Bench Press 8x95, 6x95 (+10 lbs, -2 reps)
French Press 2x 7x65 (+3 reps)

Barbell Curls 2x 6x35 (+1 rep)
Hammer Curls 2x 7x35 (+2 reps)

This feels great, I didnt gain this much strenght in the whole two months that I was doing my own routine. I blame not eating enough and a ****ty routine! My form on the standing lateral raises need work, as well as on french press, remember to work on that next time dip****.

07-24-2005, 07:34 PM
Abs Today

5 Min speed bag warmup

4x10 Upsidedown crunches +15 lbs

Did my measurements just for something to look back on in a month or two..

In Inches

Waist: 29 1/2
Chest: 42
R Bi: 13 3/4
R Forearm: 11 1/2
L Bi: 14
L Forearm: 11 1/8
R Thigh: 21
R Calf: 15.5
L Calf: 15
L Thigh: 21
Neck: 15 1/2

07-25-2005, 07:12 PM

Squats 2x8 125, (+10 lbs)
Hack squats 2x8 125 (+10 lbs)
Straight Legged Deadlift 2x8 125 (+10 lbs)
Standing Calf Raises 2x10 125 (+10 lbs)

I took my first dose of creatine about 2 hours ago, I am of course, not expecting to feel anything at all. My right knee is a bit stiff after this workout, Im icing it now, feels nice. Okay, next week Im going to add about 20-25 lbs on my SLDL I think I can pull it off.

07-27-2005, 05:36 PM
Aw crap, I just (carefully) read the instructions on the whey I've been taking and noticed it says TWO scoops per serving... WTF? Damnit why wouldnt they just make a bigger scoop!? Ah ****, my own fault I should have read more carefully the first time. Maybe Im wrong though... the scoop has a little line about halfway up, is that serving size or is that just part of the mould they were made in?

edit: alright the scoop is 2 oz and thats about 50 grams (2 servings) so I think Im okay.

07-27-2005, 08:00 PM

Flat Barbell Bench Press : 1x5, 1x3, 1x2 reps 140 (+5 lbs -2 reps), 1x4 135

Low Incline Dumbbell Press : 2 x 8 reps @ 40 (+2 reps) Form was better this time.

Dips : 1x8 BW +5, 1x8 BW +10 (+10 lbs, -2 reps)


Chin ups : 2x6 BW +10 (+10 lbs, -4 reps)

Deadlifts : 1x8 155, 1x8 165 (+20 lbs)

Barbell Rows : 1x8 115, 1x6 125 (+20 lbs)

Shrugs : 1x10 135, 1x8 135 (+3 reps, + 30 lbs)

I really need concentrace on BP form, my left arm is weaker than my right and it shows when Im really straining. Arching my back helped, I'll have to remember that.

07-29-2005, 07:10 PM
I concentrated more on form this time. Im pretty sure I did the right thing, as my form on the last few reps was still a bit sloppy here and there.


Military Press 6x100, 5x100 (+5 lbs)
Seated Dumbell Press 6x40, 7x35 (+5lbs..kinda)
Standing Lateral Raises 2x 10x25 (much better form, looking straight forward helps)


Narrow Grip Bench Press 1x8, 1x6 95
French Press 1x8, 1x7 65 (+1 rep)


Barbell Curls 2x8 35 (+4 reps)
Hammer Curls 1x8,1x7 35 (+2 reps)

07-31-2005, 06:45 PM
Abs Today

5 Min speed bag warmup
10 Min Skip

4x8 Upsidedown crunches +20 lbs (+5lbs, -8 reps)

10 Min Skip

08-01-2005, 07:59 PM

Squats 2x8 135, (+10 lbs)
Hack squats 2x6 145 (+20 lbs, -2 reps)
Straight Legged Deadlift 2x8 145 (+20 lbs)
Standing Calf Raises 1x16 145 (+20 lbs)

I ****ed up on the calf raises, I thought I was only doing 2 sets, I dont like to rest inbetween so I keep the bar on my back for a 15 sec break then do another set. When I looked at my sheet I noticed I should be doing 4x10 not 2x8 but I couldnt get the bar up again. I wont add any weight next week unless I have a proper rack..

I really need to plan my weekend meals better. Especially long weekends.

08-04-2005, 09:56 AM
Yesterday, updating now cause I was too lazy last night.


Flat Barbell Bench Press : 1x5, 1x3, 1x2, 1x3 reps 140 (+2 reps, much better form)

Low Incline Dumbbell Press : 2 x 8 reps @ 45 (+5 lbs) Form was better this time.

Dips : 2x8 BW +20 (+10 lbs)


Chin ups : 2x6 BW +20 (+10 lbs)

Deadlifts : 2x8 165 (+10 lbs)

Barbell Rows : 2x6 125 (-2 reps, +10lbs)

Shrugs : 1x8 165(-8 reps, + 30 lbs) was shooting for 10 but couldnt pull it off.

I've noticed these last few workouts, since I've been trying to add +5 lbs to every exercise each week, that my form slowly degenerates the higher the weight is.. So if my form is **** after adding 5 lbs I'll keep the same weight and go for better form/more reps the time around.

Im hopefully picking up a new bench w/ rack tonight! :evillaugh

08-05-2005, 01:10 PM
Hey what's up? What part of T.O are you from?
Anyway, in terms of calories, I kind of messed up. Like you, I was fat, then I lost weight. Fear of weight gain made me watch calories too often, and then it became a pain.

Anyway, I was trying to find that 'sweet spot' too in terms of calories. I always thought that if you eat just enough over you maintenance (but not too high), all the calories would go to muscle (i.e. 500 over). However, it turns out that no matter how hard you try, there is a certain amount that spills over into fat cells. Even if you eat only 50 over, a certain amount will go into fat (P-ratio).

So what I find helps best (in terms of putting on a good muscle: fat ratio), is to eat when you're hungry, but eat a bit passed fullness. And of course, make sure protein is making up a big part of the meal. Veggies and complex starches are always a good idea too (simple sugars around workout time).
Following this method, I've had much better results. Before, I was just eating whatever, and I put on a lot of fat.

In terms of calorie counting, I'd guess that a good amount to bulk on slowly at our weight is roughly 2800-3200, depending on how active you are. I eat closer to 3200, but that's cuz i love food and i do a ton of cardio (not on workout days though).

Anyway, hope this helps.


08-05-2005, 01:13 PM
By the way, aim for 0.5 lbs gain a week. (1 lb per two weeks is probably a better way to measure, since half a pound either way is hard to track). I think that's pretty much the limit as to how fast you can put on LBM. Also, 25 lbs gain by sept 1 is unlikely. unless u want to be fat again.

08-05-2005, 01:45 PM
Im from Scarborough, I work downtown at Bay/Richmond area though. I know what you mean I really under ate last summer when I first gave lifting a shot. I've been shooting for around 2600-2800 cals for the past week and a half or so. Im gonna see how this works for a week or two.

Its tricky though because I started creatine doses about two weeks ago and now Im at 155 in the morning (less water retention right?) and I have no idea how much of that is fat/lbm or just MORE water from the creatine.

And yeah I know my goal is not gonna happen but I set that about 3 months ago when I didnt really know as much about lifting, I also was 10 lbs lighter than I thought at the time. I also think im 5"8/5"9 not 5"10.. damnit.

08-05-2005, 08:58 PM

Military Press 4x110, 4x105, 4x100 (try 2x8 105 next week)
Seated Dumbell Press 6x40, 8x35, 6x35
Standing Lateral Raises 2x10 25, 1x8 25 forward helps)


Narrow Grip Bench Press 1x5 105, 1x6 100, 6x95
French Press 1x8 65, 1x6 70


Barbell Curls 2x8 35 (better form this time)
Hammer Curls 2x8 35 (+1 rep)

If I didnt make it to at least 6 reps I tried to push for another set with a lower weight, thats why the 4 sets on a few of the exercises. I bought a new bench yesterday but I wouldnt fit in the car so Im gonna pick it up sunday or monday, well hopefully I'll have it before my next leg workout.

08-06-2005, 09:59 PM
hey man, nice workout.
bay richmond, cool. i live at bay and college. go to u of t.
dont worry about the added weight. it is the creatine. at 2600-2800 cals, u'll put on fat veeeeeery slowly. i'd hardly worry about it, and look at the long term picture. track your changes from now (or whenever u started using creatine), rather than comparing to the weight b4 you starting using creatine. It'll be too hard to compare before and after because of the water retention and all that.
anyways good luck. i'll be popping in here from time to time to see what's up.

08-08-2005, 07:07 AM
Thanks for the advice brotha. I went to wasaga this weekend, all my friends are grilling me saying Im not eating enough (the **** do they know about what I eat?). I really hate it when people who know nothing about lifting give me bad advice. Especially fat, out of shape people.

Did my abs last night, while grilling a cowboy steak!

4x8 Upsidedown Crunches + 30 lbs

08-08-2005, 09:43 AM
when i bulk, people tell me i eat too much.

08-09-2005, 07:17 AM
Legs yesterday

Squats 1x6,1x7 150, (+15 lbs, -3 reps)
Hack squats 2x8 155 (+10 lbs)
Straight Legged Deadlift 2x8 155 (+10 lbs)
Standing Calf Raises 1x12 155 (+10 lbs)
Laying Leg Curls 2x8 50

So I got my bench finally, got an olympic bar... which I have to return. My plates wont fit, the holes too small (haha). I realised I've been putting down barbell curls on my bi days but I do dumbell curls, oops. Also Im not sure If Im doing the right leg curls to coincide with WBB1.

All in all Im really happy with my new setup, its great to be able to just stand under the bar when doing squats and shrug it over your shoulders, as opposed to cleaning it.

08-11-2005, 07:05 AM
Last night!


Flat Barbell Bench Press : 1x8 105 (warmup) 1x5, 1x4, 1x5, 140

Low Incline Dumbbell Press : 3 x 8 reps @ 40 (-5 lbs, + 8 Reps)

Dips : 2x8 BW +30 (+10 lbs)


Chin ups : 1x6, 1x5 BW +25 (+5 lbs)

Deadlifts : 1x8 175, 1x8 185 (+10,20 lbs)

Barbell Rows : 2x8 125 (+2 reps)

Shrugs : 1x10 175(+2 reps, + 10 lbs)

Good workout, took to long (1.45 hrs) because I havent got used to this new bench yet. Right knee is slightly sore just under my kneecap, noted.

08-15-2005, 11:21 AM
Havent updated in a few days. Im still doing the workouts I was just busy with the girlfriend :evillaugh:



Military Press (have to check)
Seated Dumbell Press 2x8 40
Standing Lateral Raises 2x10 30


Narrow Grip Bench Press (have to check)
French Press (have to check) 2x8 70 (+5 lbs)


Barbell Curls 2x6 40 (work on form, no more weight yet)
Hammer Curls 2x6 40


Abs 4x8 Upsidedown Crunches +40 lbs (concentrate on negative)

Well I did okay this weekend. Ate a few slices of pizza, couple M'n'M's, two shots of vodka. Thats not so bad...is it? I know I didnt hit my calorie goal for yesterday probably not saturday either. ****ing weekends screwup everything!

08-16-2005, 07:12 AM
Legs yesterday

Squats 1x7,1x6 155, (+5 lbs)
Hack squats 2x8 165 (+10 lbs, ****ty form last few reps)
Straight Legged Deadlift 2x8 175 (+10 lbs)
Standing Calf Raises 1x10 165 (+10 lbs)
Laying Leg Curls 1x8 60, 1x6 75

I find it really hard to bend my knees low while doing hack squats. I tweaked something in my right side (military press I think), not yesterday but I felt it during the SLDL. I really feel wierd when I do MP's, it feels like all of the weight is being pushed onto my lower back as I push the bar up over my shoulders.

Im averaging about 3000 cals a day now and so far I dont think I've gained any weight. It makes me wonder what my body was burning away when I was eating like 2200 a day.

08-18-2005, 12:36 PM
Yesterday I did these things to my body.


Flat Barbell Bench Press : 1x8 105 (warmup) 1x5, 1x4, 1x5, 140 (****! exact same as last week)

Low Incline Dumbbell Press : 6,8 reps 45 (+5 lbs, - 10 reps)

Dips : 6,5 BW +35 (+5 lbs, -5 reps)


Chin ups : 2x6, BW +25 (+1 rep)

Deadlifts : 7,8 190 (+5 lbs, -1 rep)

Barbell Rows : 8,6 130 (+5 lbs, -2 reps)

Shrugs : 1x10 180(+5 lbs)

Im dissapointed with my bench, I thought Id be able to squeeze 6 reps out at least, maybe I need a spotter.. It really sucks getting stuck 70% of the way up on the 6th rep. Oh well I didnt add any weight but my reps were slower with a better ROM than last week.

09-07-2005, 09:55 AM
Well its been awhile since I've updated. I caught a nasty cold, which got me to quit smoking finally. So I've had about a week and a bit off, its okay as long as I get my ass in gear tonight. Diet is now back in check, I underate for awhile ..had no appetite at all when I was ill.

01-23-2006, 11:43 AM
Say, just wanted to say to keep up the good work.

A few things I noticed from another thread you were in and so I checked it out here. I firmly believe you lost a LOT of muscle when you did your cut and aren't as thin and you think you are. I noticed in some of your first journal entries that you can barely see your ribs if you lift your arms up. Now, don't take this the wrong way, but that isn't cut at all. I am at 15% body fat right now (I was a fat arse too!) but after 2 months I could see my ribs easily when lifting my arms up. Do you have any pictures? Because I don't believe you will have a problem getting a sick pack if you cut correctly next time.

This is just my opinion and my hope is that you find some encouragement from it... Just giving you a reason to not give yourself an excuse in regards to "loose skin"... Just bulk up clean and do a nice clean cut, lifting heavy, low volume. Best of luck!