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sheparay
01-17-2006, 07:52 AM
Well yesterday was the first day of WBB1 for me. I guess it was the first time in a while that I have worked out period, so I thought I would drop a post. Current weight: 259 BF%: Way high...maybe 35% My goal is to get back down to 190lbs.

Day One (if anything I started light on things, I had never done deadlifts or bb rows)

DB FLAT BENCH...40's x 12 40's x 12 40's x 12 (I am going to up this next time so I can stick with the 2 sets of 6-8)

DB INCLINE BENCH...40's x 12 40's x 12 40x12 (same as above)

DIPS... assisted 2 sets of 6

CHINUPS.... assisted 2 sets of 6

DEADLIFTS... 135x8 135x8

BB ROWS... 95x8 95x8

SHRUGS... 50's x 10

20 Min. of cardio (precor eliptical)

DAILY DIET: CALS: 1716 FAT: 31g CARB: 138 PROT: 210

FEELINGS: Good to be back in the gym! THe deadlifts and BB Rows KILLED my back...I think in a good way...I think. The muscles in my lower back are jacked. Also, doing dips and chinups was new. I had to use a lot of assistance in doing them...but I think they will be good.

GOALS/CHANGES FOR NEXT MONDAY WORKOUT: Do bb bench instead of db. If I do db I need to up the weight and stick with the program (2 sets of 6-8)

Bob
01-17-2006, 07:55 AM
Good WO man...
Good luck on your goals..

sheparay
01-18-2006, 08:49 AM
Tuesday-17th

ABS DAY: various exercises...will post tomorrow

CARDIO: 25 min. eliptical

I am still REALLY sore from Mondays workout. I guess those low sets and reps work!!

BigOldDad
01-18-2006, 09:30 AM
Hey Shep - Excellent my man!! I started in November and have made some strides. It is a great feeling and you will get alot of usefull info and great support on this site. We are all in it for the long haul so get your mind right and let's go for a journey. Best wishes to you.

tigo
01-18-2006, 10:13 AM
best of luck man
WBB1 is an excelent program

sheparay
01-18-2006, 10:41 AM
programs seems good...just trying to figure out the mystery of deadlifts!!! check out my post under bodybuilding/fitness....

sheparay
01-18-2006, 06:59 PM
LEGS DAY

Squats: 185x8 185x8 I did these on the smith rack (I think thats what you call it). I had done squats in the way past, but felt a little un-easy so I went this rout.

Hack Squats: ahhh skipped these!! I tried with just the bar and felt like I was going to tip over!! Is this normal?? I had never done these before. Is there an alternative?? It just seemed VERY VERY awkward!

Straight Leg Dead Lift: 135x8 135x8 Well, I researched deadlifts for about an hour today and Im still not sure if I am doing them correctly or not. Didnt go too bad, but my lower back was definately feeling it! Not to sound funny but on a lot of these leg lifts it seems like my fat gut gets in the way!!!!

Leg Curls: Did on the machine laying on my stomach. 110x8 125x8

Standing Calf Raises: I actually did the seated hammer machine 90x10 90x10 90x10 90x10

Did 25 min. on the Precor Eliptical again...what a pain!!!!!

Well overall....today was good and bad... Glad I got in, got sweatin' etc. But the Hack Squats (or lack thereof) really made me feel like an idiot. i was so much further along 8 years ago when i was in high school!!!

sheparay
01-19-2006, 05:49 AM
Forgot to post my eats from yesterday...

Cals: 2294
Fat: 91
Carb:113
Prot:252

Legs really arent sore from yesterday....at least yet!

sheparay
01-19-2006, 01:13 PM
I guess I do have some muscle under my gut! My abs are on fire today...from Tuesdays workout. I think it takes my muscles a day to realize they got worked! Just hittin' the gym for cardio today.

sheparay
01-19-2006, 06:44 PM
CARDIO ONLY DAY:

25 Min. of cardio (precor eliptical)

sheparay
01-20-2006, 09:02 AM
Out of curiosity does anybody know how accurate machines such as the precor eliptical I am using are as far as cals and heart rate??? Today is Bi', Tri's, and shoulders... Looking forward to a great workout!

sheparay
01-20-2006, 08:21 PM
Pretty good workout today!! Here it is.... Shoulders, Tri's, Bi's Week one of WBB1 down! Keep in mind this week I was kind of testing what weights I would need for the 2 sets of 6-8 reps (doing WBB1). Next week some things will go up....

Military Press (LifeFitness Machine) 70x8 80x7
Seated DB Press 30x8 35x8
Standing Lat Raises 25x10 25x10
Narrow Grip Bench 65x14 75x10 85x10
Skullcrushers 40x10 50x12
Barbell Curls 65x12 75x7 70x7
Hammer Curls (seated db) 25x8 27.5x8

Well, 2 exercises totaling 3 sets for bi's didnt seem like much BUT I stuck with the program!

25 Minutes of Cardio Precor Eliptical!! 5 days of cardio this week!!!!

sheparay
01-24-2006, 06:01 AM
MONDAY 1-23: Chest/Back

Bench Press 135x8 155x5 145x4 135x7
DB Incline Bench 50 x8 50 x7
dip machine (assisted) -115 x8 -115 x4

Chin ups (assisted) -115x8 -115 x8
Romanian DL 135 x8 155x8
bb rows 95x8 115x8
db shrugs 55x8 55x12

CARDIO: Precor Eliptical 25 minutes

Diet: Wasnt very good yesterday. I didnt feel very well so I had to force everthing down. At the end of the day I had only taken in 1600 cals.... Feel better today! I think I am getting in the old "groove" already...I am looking forward to my workouts! Thanks for the support!!

sheparay
01-24-2006, 08:49 PM
Well I had the day off today... but I did decide to weigh myself (I am trying to only weigh in once a week or so).... Two weeks ago I was 263.6 (I hate even typing that).. Today I weighed in at 256.6....-6lbs! I guess this lifestyle change is paying off!!! 56.6 more pounds to go!!!

sheparay
01-25-2006, 08:26 PM
WED: LEGS

Squats.. 175x8 175x8 (felt really good...form seems to be coming back)
Hack Squats (Hammer Machine) 200x8 200x8
Leg Curl Machine 125x8 125x8
Straight Leg DL's 115x8 135x8 (this went a lot better than last week as well
starting at 145lbs next week)
Hammer Seated Calf Raises 90x10 90x10 90x10 90x10

Cardio: Precor Eliptical 25 mintues

Today seemed to go pretty well.... the improvement on the deadlifts was VERY nice...last week I was pretty discouraged.

KevinStarke
01-25-2006, 08:29 PM
Workouts are looking great man keep at it!

sheparay
01-25-2006, 08:39 PM
thanks for the encouragement!!! Its been a while since anybody has been around!! It helps!!!

imageD
01-25-2006, 08:41 PM
Don't Bust!!!

sheparay
01-25-2006, 09:17 PM
I wont... I feel like I am already getting back into the "groove". I just hope I continue to see results in strength and weight loss!!! THANKS AGAIN

sheparay
01-27-2006, 06:57 AM
YESTERDAY (1-26-06)

ABS: Various exercises
CARDIO: Precor Eliptical 25 min.

sheparay
01-28-2006, 10:40 PM
Well Im still trying to get my Friday workout in!! I simply couldnt get to the gym yesterday...when i went today they were closing in 20 minutes. Anyway, I did a quick 15 minutes of cardio... Tomorrow I am doing my "friday" workout of bi's, tri's, and shoulders!!

ArchAngel777
01-28-2006, 10:43 PM
Keep up the work man! Keep being consistent! :D

sheparay
01-28-2006, 10:48 PM
Thanks for the encouragement.... It has really bothered me over the past few days that I missed my friday workout...even though I will still get it in!! I guess thats a good thing!

ArchAngel777
01-28-2006, 10:52 PM
There will be times when things will not go as planned... You must be flexable in those situations and not let is discourage you. The way to defeat is to be so bummed out over missing a workout or eating to much that you quit... View it another way, if you mess up, just view it as one more day on the diet... But if you plan to live healthy forever, what is one more day? :D So truly, be flexable and be on target as much as possible and when things don't quite go your way or you mess up, go easy and get back on the path.

sheparay
01-30-2006, 06:57 PM
SUNDAY: Shoulders, Tri, Bi

Military Press (machine) 80x8 90x8
Seated DB Press 35x8 40x10 going up next week
Standing Lat Raises 25x8 30x8
Narrow Grip Bench 85x10 95x10
Skullcrushers 60x10 60x12
Barbell Curls 70x8 75x10
Hammer Curls (seated DB) 27.5x8 30x8

Cardio: Precor 25 minutes

Workouts seem to be going ok.. I am not getting that "burn" I got in the past. That must be from the lower reps??? As I have said it seems like low sets and reps, but I am sticking with the program. For example though...I am not getting a good burn on my tris...not getting sore (did the first week)... is this ok???

sheparay
01-30-2006, 07:05 PM
Monday: Chest/Back

Bench 155x9 155x4 (Have I told you all I HATE bench??? Anyway, I do....)
DB incline 50x8 50x8
Dip (machine) -115x8 -115x8
Chin ups (machine) -115x8 -115x8
deadlift, romanian 155x8 155x8
BB Rows 115x8 115x8
db shrugs 55x14 65x12

EATS: Cals: 2168 Fat: 84 Carbs: 126 Protein: 230

NOTE: Swordfish is really good :)

sheparay
01-31-2006, 05:47 PM
TUESDAY 1-31-06

Just Abs and Cardio today... The cardio seemed REALLY REALLY tough today... I hit about 6 minutes and my body wanted to quit...flat out. I think I should have drank more water today.... It got to be about 1pm today and I realized I hadnt taken in much... Anyway, I pushed through....

sheparay
02-01-2006, 06:20 PM
LEGS DAY

Squats 185x8 185x8
Hack Squat on Hammer Machine 150x8 170x8
Leg Curls 125x10 125x10
SLDL's 135x8 155x8
hammer Seated Calf 90x15 90x15 90x15 90x15

Well, today went ok. I am still not sure about the DeadLifts.... I dont seem to feel them in my hamstrings... I really dont know how to put it...Its just like I am picking the weight up and putting it down... I dont see how I could be messing up straight leg deadlifts, BUT I just dont feel it in my legs!!! I am almost through my third week of WBB1 and I am still unsure of the program... I just am not getting that "burn" in my muscles... What do you all think?

sheparay
02-02-2006, 07:02 PM
Just cardio today.... 25 minutes on the Precor.

sheparay
02-06-2006, 06:01 PM
FRIDAY 2-2

Military Press (lifetime machine) 90x10 100x10
Seated DB Shoulder Press 45x8 45x8
Standing DB Lat Raises 30x8 30x8
Narrow Grip Bench 90x14 90x10
Skullcrushers 70x10 70x10
EZ Bar Curls 70x10 70x10
Hammer DB Curls 30x8 30x8

PRECOR ELIPTICAL 25 MIN.

Good Workout...

sheparay
02-06-2006, 06:03 PM
MONDAY 2-6 CHEST/BACK

FIRST OFF: GO STEELERS!!!!!

DB BENCH 55x10 55x10 55x9
DB INCLINE 55x8 55x7
DIP MACHINE (ASSISTED) -115x7.5 -115x7.5

CHIN UP MACHINE (ASSISTED) -115x8 -115x7.5
ROMANIAN DL 155x8 155x8
BB ROWS 115x8 125x8
DB SHRUGS 60x13 60x14

sheparay
02-07-2006, 05:40 PM
CARDIO & ABS

25 Min. on the Precor Eliptical
Various ab exercises

sheparay
02-13-2006, 06:37 PM
Well I was a little under the weather towards the end of last week... I tried catching up between Saturday and tonight. Here it is..

Saturday 2-11
SQUATS 185x8 200x8
HACK SQUAT (HAMMER MACHINE) 200x8 200x8
LEG CURL MACHINE 130x8 130x8
SLDL's 135x8 155x8
HAMMER SEATED CALF 90x15 90x15 90x15 90x15
(shoulder, making up for friday)
MILITARY PRESS MACHINE 90x8 100x8
SEATED DB PRESS 45x10 45x10
STANDING DB SHOULDER RAISES 30x10 30x10

TODAY: 2-13
DB BENCH 60x10 60x10
DB INCLINE BENCH 55x10 55x10
DIP MACHINE (ASSISTED) -115x8 -115x8
CHINUP (ASSISTED) -115x10 -115x8
RDLS 155x8 155x8
BB ROWS 135x8 135x8
SHRUGS 60x14 60x14
(a little bi's, tri's making up for friday)
EZ BAR CURLS 70x12 80x6
CABLE ROPE PULLDOWNS 50x16 50x12

PRECOR ELIPTICAL: 25 MINUTES 377 cals

Well, I dont know what it was but today went really well... I moved up in weight on a few things. Chest seemed to be relatively easy, even with more weight! The Deadlifts were amazing though... Last week I was so sick of them...they just didnt feel right...awkward...hurt back, etc. Today they seem like I had been doing them forever! I am pumped! It was really weird.... I just picked up the weight and everything just seemed natural.

sheparay
02-14-2006, 05:42 PM
2-14

JUST ABS & CARDIO TONIGHT

CABLE CRUNCHES 80x20 80x20 80x20
HAMMER AB MACHINE 90x20 90x15
OBLIQUE SIDE RAISES/DIPS (not really sure what they are called, but you use a plate) 45x20 45x20
CRUNCHES 20

CARDIO: PRECOR ELIPTICAL 25 Minutes 377 Cals

sheparay
02-27-2006, 02:57 PM
Well Im still here... I wasnt able to post my journal for a few weeks, but I will be posting workouts from over the past few weeks tonight. 6 weeks of WBB1 are in the books. The good news is that I am getting stronger....BUT I dont seem to be losing weight yet. I know, I know....I'm building muscle which weighs more than fat, but seeing I am probably 60lbs overweight you would think some weight would start to drop.... I have had a few "mess ups" but my diet has been really good overall for the past 6 weeks.... The first 3 or 4 weeks I was using Fitday, but I stopped because everything was coming in about the same every day. I may start Builts Baby Got Back Routine next week. I would like to do more reps than the WBB1 calls for. Thoughts???