syrus's journal

[syrus]

Obviously I'm very new to these boards seeing as how this only my second post. I have been lurking around the boards for a week or so now, and I must say this is a great place!

My story:

I used to train religously when I played football, but that was a long time ago; 13 yrs to be exact. I wish I would have never stopped training because I'll always wonder how strong/big I would be today, if I continued.

When I first started high school I was 5'7 118 lbs, but with a TON of hard work I was 6'2 205 with 6.2% bodyfat when I graduated (Natural). Over the years I've totally lost my build and gained a ton of weight. Last year at this time (my son's 1 yr b-day) I was pushing 250 and I had enough. I decided to start running again to shed some weight. This past December I took the next step and joined a gym. I was 225 at the time, I started hitting the weights and doing cardio. I still have some fat in the gut, but for the most part I'm a pretty lean 216 now.

After reading several threads here, I now know that I need to change a few things with my routine. So, starting Monday I'm going to begin the WWB #1 routine and alter my diet a bit. But, before I begin I need a little help with my diet. I want to build some muscle, so in essence I want to get up to a lean 225 - 230 lbs.

Here's my typical daily diet:

Morning - V8, Protein bar
2 hours later - A few strips of beef jerky
1 hour later - An apple
12 pm (My lunch hour from work) - Gym
1:30 - Protein shake (2% milk, light yogurt, fish oil, flax oil, 25 g protein)
Immediately after my shake - Either a turkey sandwhich (mustard, 1 slice of cheese) or A can of tuna mixed with salsa - wheat thins, plus a banana.
6- 2-3 days a week Kickboxing
7:30 - Dinner (it varies, but it's normally not a big meal) Chicken, potatoe, spinach salad (feta cheese, tomatoe, and vinergarette dressing)
Before bed snack - a couple tablespoons of low fat cottage cheese

[syrus]

Flat Barbell Bench Press : 2 x 6-8 reps - 205 lbs
Low Incline Dumbbell Press : 2 x 6-8 reps - 65 lbs
Dips : 2 x 6-8 reps - Bodyweight

Chin ups : 2 x 6-8 reps - Bodyweight
Deadlifts : 2 x 6-8 reps - 225 lbs
Barbell Rows : 2 x 6-8 reps - 155 lbs
Shrugs : 1 x 10 reps - 225 lbs

I had an excellent day at the gym. This was my first day on the new program and I probably could have went a bit heavier, but I just wanted to get acquainted with the program. I'll be increasing the weight next week.

[offhegoes03]

hey man, good job on getting things back on track. Everything will come with time. As for your diet, are you trying to cut more weight or bulk up? If you're cutting, check out Built's article in her signature. I've never had to deal with cutting (yet), so I couldn't really help you with that aspect. Good luck with the new program.

[syrus]

Thank you OHG, I'm really excited about this program.

I'm actually working towards a clean bulk, so we'll see how it goes. I'll be posting some pictures when I get some extra time.

[syrus]

CHEST
BB Bench (WU), 215 x 6, 225 x 4
BB Incline 185 x 6, 205 x 4
Machine Flys 165 x 10
Dips 2 x 8 BW

BACK
Pullups 1 x 10, 2 x 8 BW
BB Rows (2) 170 x 6
Deadlifts (2) 255 x 6
BB Shrugs 225 x 10

This was my first day back to the gym after taking a week off. I felt great too! Especially considering the fact that I partied all weekend and put on 5 lbs. :scratch:

I should have increased the weight on the rows, but I was a little hesitant with the lay off. I'll get it next week.

[syrus]

Legs

Squats (WU), 275 x 6, 285 x 4
SLDL 135 x 10, (2) 155 x 6
Hack Squats 135 x 10, (2) 155 x 6
Seat Calf Raises (2) 90 x 10, (2) 140 x 6

ABS

Decline Crunches 3 x 10 35 lb plate

Overall I was pretty pleased with my workout today considering I haven't worked on legs very hard since my return to the gym.

[syrus]

Bi's

BB Curls 105 x 6 (2), 115 x 5
Alternating DB Curls 45 x 6, 50 x 5
Hammer Curls 45 x 10

Tri's

Close Grip Bench 185 x 6 (2)
BB French Press 85 x 6 (2), 95 x 5
DB Overheard Ext 25 x 10

Today was a good day. I felt really strong after the week layoff. I should have went heavier on the BB curls and French Press, but it was still a pretty good day. :)