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GrumpyFlex
05-23-2006, 04:04 PM
This is something I would like to look at in a year and be proud of .. Therefore... i figure a way to keep myself accountable is by just putting it out there... This journal along with Fit day will give me place to celebrate my success and dwell upon my failures(which will be few and far)

Quick background..
4 years ago I was 500 LBS
http://i29.photobucket.com/albums/c290/hausjm/3daysfull.jpg

Had the Gastric Bypass surgery and dropped down to 230
http://i29.photobucket.com/albums/c290/hausjm/mencind.jpg

Discovered the evils of beer and now Im sitting at 335. Ive actually been dieting for 5 weeks now and dropped a good 25lbs... Ive been using a combination of a bulking program with 6 days of cardio... The first time around I ended up losing all of my muscle as well as fat.. this time Im going to maintain as much muscle as possible. My onlky downfall is that as a result of the surgery I intake less calories and lose weight rather quickly..

Ive kicked the beer started anew and now am comitted to 230lbs again by05/2007..

Current Program: Power/Rep Range/Shock Alternating weeks 4 on 3 off 6 days of cardio 3 days spinning 3 days cross training

program Starting 5/29/2006: Baby Got Back 5 days cardio 3 spinning (HIIT) 2 cross training.

Will post measurments, weight, max's (although Im not sure if focusing on max is important at this point in time)

Any and all comments/advice are more than welcome :help:

getfit
05-23-2006, 04:19 PM
OMG, your progress is incredible.great job!

KevinStarke
05-23-2006, 04:23 PM
Wow man lookin great, keep it up lookin forward to seein even more progress.

HeavyBomber
05-23-2006, 05:31 PM
That is completely one of the most awesome changes for the better I have ever seen! Incredible.

Coke
05-24-2006, 05:10 AM
Unbelievable transformation that took place man.

GrumpyFlex
05-24-2006, 07:14 AM
So taking what I read last night about HIIT I decided to space out my weight training and my cardio.... Yesterday did a pretty decent leg workout.. nothing special.. high weight low rep presses and squats.. followed by one legged extensions and curls....

7:15Pm attended a spin class.... kept the ticker between 85-90% of max for about 5 min intervals or about 180BPM.... Something about this tells me that may be a little too high... Going to try to control that a little and keep the rate around 170-175

Today is an off day; going to rest up a little stay off the cardio.. Tomorow back.... Looking forward to starting BGB next week

GrumpyFlex
05-25-2006, 09:00 AM
Before I post my workout I just wanna talk about something I was thinking about during cardio.

The surgery still has me losing weight to the tune of 5-7lbs per week... Im hoping its fat, but who knows (picking up ketone strips today). I cant help but to think I should only be worrying about high reps at this point until my weight levels out where I can start bulking/cutting. I just have a suspicion that Im working against myself.

Im lucky if I can intake 1400 cals a day... Albeit the calories I do take in are 80% proteins. Im just concerned that my hard work may be in futility and that I need to be focusing on building lean muscle and endurance.. and leave the powerlifting for when I get down to my goal weight of 225....

Any and all input would be great!!!!!

Todays workout

Full Deadlifts 4x6 @ 185
WG Pulldowns 3x6 @ 170
CG Cable Rows 3x6 @ 165
1 Arm Rows 2x6 @ 90
Barbell Shrugs 2x6 @ 225 ( I need straps bad)

Treadmill 30 mins max incline 8.0 cals 330
1 Arm Rows 2x6 @ 80

Coke
05-26-2006, 05:40 AM
The backlash from the surgery has got you losing weight too fast imo - no doubt it will stabilize and you'll have everything under control...workout is looking nice.

GrumpyFlex
05-30-2006, 10:51 AM
Workout today was somewhat different than I am used to... Im used to working a body part hard with 4 or so direct excersizes.... Today was Quad dominant with ham accessory and 2 Bicep excersizes....

Full Squats 5x5 145,185,205,205,145 I surprised myself a little... This is the first time I have attempted a full squat w/o a smith machine becuase of a torn miniscus... Not too bad... felt slight weakness in the kness, but no pain.... My quads could have pusched more weight, but I didnt want to push the knee

Leg press 3x8 270,380,270 Knee got a little weak on the 380.. Wight shown is the plate weight.. im not sure how much the sled weighs

Lying Leg Curls 3x10 150,150,150

Seated Alternating Bicep Curls 3x8 35,35,35

Standing Hammer Curls 3x8 30,30,35

30 Miutes Cardio Treadmill Forest Routine Avg speed 3.5 Max Incline 9.0

Synopsis... The BGB is a little different than what Im used to.. I can feel the chest and back from yesterday.. Waiting for tomorrow for the leg aches.... Overall Im excited about the routine.... something tells me I need to go low weight high reps for weight loss and toning, but I keep getting told the low and heavy will keep mass while I lose weight and take in a minimal amount of cals

GrumpyFlex
05-31-2006, 08:45 AM
Woke up at 5:30 this morning for a 5:45AM Spinning Class.. :swear:

Did some great HIIT and Endurance cyclying..... Kept BP at about 80% for 35mins Cals Burnt 548

Did it allll on an empty stomach... so either fat or muscle was being used DOH I wish I could tell which one

Coke
06-01-2006, 03:59 AM
Doing your thing and quite well too...cardio and what not on an empty stomach is a little hardcore imo. Good sessions.

GrumpyFlex
06-05-2006, 07:54 AM
Man did I slack on this journal on Friday.... Quick update from Friday..

Did Good Mornings and Romanian Deadlifts and I can still feel it in my Hammys!!!

Update for Today.... Week number 2 on Baby Got Back... Changed it up a little as far as the excersizes go.. But kept within the parameters of the program

Rack Pulls 5x5
Set/Weight 1/225 2/225 3/225 4/225 5/225 (still a little worried about the knees will go up a little next week)

Seated Cable Pulls 3x8
Set/Weight 1/170 2/180 3/180

Hammer Rows 3x10-12
Set/Weight 1/35x10 2/40x10 3/40x9

Flat Dumbell Press 5x5
Set/Weight 1/60x8 (too light) 2/80 3/80 4/80 5/70

Incline Flyes 3x8
Set/Weight 1/35 2/40 3/40

Cable Cross-Overs 3x10-12
Set/Weight 1/50x12 2/65x12 3/65x12

Seated Calf Raises
Set/Weight 1/50x16 2/60x14 3/60x14

No Cardio this morning... Spinning class @7:30pm

Built
06-05-2006, 02:06 PM
I'm wondering why you would think high reps would be a good idea on a cut?

GrumpyFlex
06-05-2006, 03:53 PM
I'm wondering why you would think high reps would be a good idea on a cut?

Oddly enough I dont know.... Ive always thought the age old addage... high reps low weight when burning fat.... Is the opposite true?

Its good I find this out at the beginning.. Thank you for your help

GrumpyFlex
06-05-2006, 08:10 PM
Did A Nastayyy Spin class tonight... I think the instructor went off his diet or something.... He killed us.... hard sprints, iso, and jumps

Built
06-05-2006, 08:13 PM
Read: http://www.t-nation.com/readTopic.do?id=459419

GrumpyFlex
06-05-2006, 09:02 PM
That article puts alot in perspective... Thank you very much for sharing it with me... It will definitly change the way I look at my goals and where I want to be in 6 months from now and how to get there

Built
06-05-2006, 09:05 PM
:)

GrumpyFlex
06-06-2006, 05:57 AM
Update for Today.... Week number 2 day number 2 Baby Got Back Routine... Felt great to do full squats again. I didnt kill it, because of a knee thing, but went heavier than I have in a long time..... Man did I miss Squats

Full Squats 5x5
Set/Weight 1/225 2/225 3/225 4/225 5/225 (still a little worried about the knees will go up 10lbs next week)

Leg Presses 5x5
Set/Weight 1/360 2/450 3/450 4/450 5/450 (Plate Weight)

Seated Leg Curls 3x8-10
Set/Weight 1/165 2/165 3/165

Barbell Curl 5x5
Set/Weight 1/95 2/115 3/95 4/95 5/95

Concentration Curls 5x5
Set/Weight 1/30 2/35 3/35 4/35 5/35 (Left Arm is a little weaker than right)

No Cardio Today, Going to let the legs breathe a little; Off Day tomorrow starting with a 5:45AM Spin class!!!!

Lost another 5lbs this week AND GETTING STRONGER!!!!

Bob
06-06-2006, 06:25 AM
Awesome progress Grumpy..
Just so I got it straight..
U started @ 500 lbs, then had Gastic & got to 230, then you drank beer until you reached 320 Lbs???

To build the muscle, are you eating enough protein? Can you do that with the limited stomach size? Are you taking protein shakes?

Good Luck with your goals...

GrumpyFlex
06-07-2006, 11:40 AM
Awesome progress Grumpy..
Just so I got it straight..
U started @ 500 lbs, then had Gastic & got to 230, then you drank beer until you reached 320 Lbs???

To build the muscle, are you eating enough protein? Can you do that with the limited stomach size? Are you taking protein shakes?

Good Luck with your goals...

Correct... I worked so hard to get down to 230..... packed on about 125 from the beer... actually got up to 360... after 5 weeks im down to 328 as of this morning... and losing on avg 5lbs per week...

Calorie wise Im only getting about 1200 per day. I am consistantly getting abourt 120+ grams of protein... I know I need to up that.... I am going to pick up a shake tonight and start adding that in as an extra meal, maybe before my workout.

I am definitly losing fat, and my strength seems to be improving, I can only imagine if I add some more protein

GrumpyFlex
06-07-2006, 11:41 AM
Off training day today...

Did Spin class at 5:45 AM good for about 550cals burnt

Bob
06-07-2006, 01:06 PM
Have you looked into any GPP routines Grumpy?
You might find them a good cross training with the cycling you are doing..

GrumpyFlex
06-09-2006, 06:49 AM
Workout from 6/8/06.... Back (Pulling and Shoulders)

Lat Pulldowns 5x5
Set/Weight 1/180 2/180 3/180 4/180 5/170

Hammer High Pulls 5x5
Set/Weight 1/230 2/270 3/280 4/280 5/280

Flat Bench Pullovers 5x5
Set/Weight 1/60 2/60 3/55 4/55 5/55

Arnies 5x5
Set/Weight 1/60 2/55 3/55 4/50 5/45

Side Lateral Raises 5x5
Set/Weight 1/50 2/45 3/45 4/45 5/40

GrumpyFlex
06-09-2006, 06:57 AM
Hammy and Tricep Workout (OH NO!!! Good Mornings Day)

Good Mornings 5x5
Set/Weight 1/115 2/115 3/125 4/135 5/135 (You can tell the other hardcore lifters in the gym by they way they cringe when they see anyone doing good mornings)

Romanian Deadlifts 5x5
Set/Weight 1/225 2/225 3/185 4/185 5/185 (I need straps realll bad)

Leg Extensions 3x14
Set/Weight 1/70 2/70 3/70

Cable Pushdowns 5x5
Set/Weight 1/150 2/170 3/170 4/170 5/170

Cable Pullovers 5x5
Set/Weight 1/130 2/130 3/140 4/140 5/140

I am slacking on the cardio the last 2 days... I slept in a little today so there was no time... I will however be doing the spinning class tomorrow at 9AM

Steve998
08-04-2006, 07:48 PM
lookin good dude keep it up