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Cobra777
01-07-2006, 08:40 PM
Its time to get my butt off the couch in 2006 and start working out.

My height is 5'9"
Weight: Around 255
Bodyfat: Around 33%

Will provide Stats as soon as I can.

My goal is to lose 80 to 100lbs and add muscle.

I will be starting my program Monday, Jan. 9th/2006.

My program will be a beginners 4 day split.

Monday - Legs (Quads/Hamstrings) & Abs

Leg Press - 3 Sets
Leg Extensions - 3 Sets
Leg Curls - 3 Sets
Stiff Leg Deadlifts - 2 Sets

Tuesday - Chest/Triceps

Dumbell Bench Press - 3 Sets
Incline Bench Press - 3 Sets
Pushdowns - 3 Sets
Skull Crushers - 2 Sets

Wednesday - Cardio

Thursday - Back/Biceps/Abs

Wide Grip Pulldowns - 3 Sets
Seated Rows - 3 Sets
Hyperextensions - 3 Sets
Machine Bicep Curls - 3 Sets
Hammer Curls - 2 Sets

Friday - Shoulders/Calves

Seated Dumbell Press - 3 Sets
Side Laterals - 3 Sets
Standing Calf Raises - 3 Sets
Seated Calf raises - 2 Sets

Weekend - Cardio/off

Cardio

3-5 Times a week

Right now I'm working on my meal plan. Will type it out larter.

ArchAngel777
01-07-2006, 09:17 PM
Welcome! I hope your find the success you are looking for! 80 - 100 pounds seems a bit extreme though, unless you are a tiny feller... :D Whatever the case, great to have you here.

:cool:

Clifford Gillmore
01-07-2006, 10:20 PM
40lbs seems like a better goal. Oh, WHERE ARE THE SQUATS AND DEADS?

Cobra777
01-08-2006, 07:56 PM
Thanks for the advice guys...I thought it over today and I think I went overboard with my goal to lose 80-100lbs. It would be nice, but I'm not a small guy and would be harder to achieve that goal weight. My body type is Endomorph. My goal will be to get down to around 200-215lbs with 10-12% Body fat. Then maybe add mass.

I'm going to add Squats and Deadlifts around 6-10 weeks from now. I'll see how this goes for now. If I were to add Squats and Deadlifts now..what would you take out?

I forgot to add my Ab exercises
Ab Machine 4 sets of 12-15
Floor Crunches - 4 Sets of 25

My Meal Plan

Meal 1
1 Serving of protein
1 Starchy Carbohydrate
1 Serving of fruit juice or fruit
1 Low-fat dairy product
1 Noncaloric beverage

Meal 2
1 Serving of Protein
1 Serving of fruit juice or fruit

Meal 3
1 Serving of protein
2 Nonstarchy vegetables
1-2 Starchy Carbohydrate
1 Fruit
1 Low-fat dairy product
1 Noncaloric beverage

Meal 4
1 Serving of Protein
1 Serving of fruit juice or fruit

Meal 5
1 Serving of protein
2 or more nonstarchy vegetables
1 Starchy arbohydrate {If not eaten at dinner}
1 Fat
1 Noncaloric beverage

Meal 6
1 Serving of protein
1 Serving of Raw Vegetables

I work 12 hours..2 days on/off - Day/Night rotation ( 2 weeks of days...2 weeks of nights) So, I'll have to make sure I get my protein in every 2-3 hours.

Clifford Gillmore
01-09-2006, 07:30 AM
Diet looks solid, so thats no problem. Lower the reps on your abs, they are no differant to any other muscle, so there is no need to train them like so. Take the Leg Extensions and Leg Press for Squats and swap out the Hyperextensions for Deads.

Bob
01-09-2006, 07:43 AM
:withstupi
Good Luck Cobra.. and I agree with the above comments on Squats and DLs.. gotta have them...

Your goals are achieveable.. that are almost exactly what mine were/are.. Although I am progressing just a little slower... (I like eating)
started @ 5'9" 260'ish high 30's BF 18 months ago..
@227, about 20-ish BF...
Most PRs are 25-33% greater..

Most of all have fun.. your life will change greatly.. and you'll love it..

Lift hard, Eat right, Sleep enough...

Cobra777
01-13-2006, 06:19 PM
Thanks for the advice and I will take it up. Making a meal plan was easy part....Trying to follow one is freaking hard!!!!! But I'm doing my best. Its not perfect right now but I am watching what I eat and improved a lot. No more PB and Jelly sandwiches. I've started eating breakfast and I've started on taking Complete Omega-3-6-9 and B12. I'm going to start logging my workouts. I'm not strong so I can't lift a lot of weight...But Have to start somewhere.

Cobra777
01-13-2006, 06:47 PM
Exercises

Leg Press ~ 90/12 - 180/12 - 270/12 (Up 50 next last set)
Leg Extensions ~ 45/12 - 60/12 - 82.5/12 (Will be replaced by Squats)
Leg Curls ~ 50/12 - 60/12 - 70/12
Stiff Leg Deadlifts ~ 40/12 - 70/12
Standing Calf Raises ~ 95/12 - 122.5/12 - 135/12
Seated Calf Raises ~ 50/12 - 100/12
Ab Machine ~ 30/12 - 40/12 - 50/12
Floor Crunches ~ 4 Sets of 25

Cardio
Stepper
Fat Burn Program
15 minutes - 2 minute cooldown
260 Calories
56.5 Floors

Weight
258.5

Started taking 2 Capsules of Omega-3-6-9 with my breakfast.

Cobra777
01-13-2006, 07:08 PM
Exercises

Incline Dumbell Bench Press ~ 20/12 - 25/12 - 30/12
Dumbell Bench Press ~ 20/12 - 25/12 - 30/12
Pushdowns ~ 30/12 - 40/12 - 50/12
Skull Crushers ~ 40/12 - 30/12 (40 too hard) - (Going switch to Tricep Machine)

Cardio

Elliptical Trainer
Fat Burn Program
15 minutes - 3 minute cooldown
283 Calories

Weight
256.0

Cobra777
01-13-2006, 07:11 PM
Cardio

Ball hockey - 2 hours

Weight
255.5

Cobra777
01-13-2006, 07:17 PM
Took Today off from the gym. Back at it tomorrow.

Weight
255.0

Cobra777
01-13-2006, 07:30 PM
Exercises

Wide Grip Pulldowns ~ 60/12 - 75/12 - 90/12
Seated Rows ~ 60/12 - 75/12 - 90/14 (Try 105 next last set)
Deadlifts ~ 40/12 - 50/12 - 60/12
Machine Bicep Curls ~ 40/12 - 50/12 - 60/9
Hammer Curls ~ 20/12 - 25/12 (Last set had to go one arm curls)

Cardio

Elliptical Trainer
Fat Burn Program
15 minutes
236 Calories
*************
Jog
5 minutes
119 Calories
Elevation: 1
4.5 speed for 3 minutes
5 speed for 2 minutes

Weight
254.0

Started taking B12

UMTerp29
01-14-2006, 05:45 PM
Good luck reaching your goal, looking good so far.