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ViciousBish
09-19-2006, 06:44 AM
Ok, I'm going to try to keep this up. I started back at the gym May 24 06. Cleaned up my diet by the end of June. Started at 320 lbs. I'm now 300 lbs.

I started with WBB1 routine. Now I have a 3 day modified BabyGotBack routine. A week ago I lowered my calorie intake to 2500 which is alot easier than I thought it would be.

ViciousBish
09-19-2006, 06:49 AM
I've been on and off in the gym through Highschool. I always benched, but I never deadlifted or squatted. I rarely did legs at all. As a result, I bench 280 four times and can only squat 250 once.

This time around my routine is all the complex lifting. My goal is to drop to about 260 pounds by the end of the year and to improve on my major lifts.

ViciousBish
09-19-2006, 07:18 AM
My routine is a modified BabyGotBack routine.

Monday
Horizontal push/pull

Bench press
ramp up to 280 lbs. for a total of 4 sets. (low reps 4-6)

Incline dumbell press
ramp up to 100 lb dumbells for a total of 3 sets (medium reps 6-8)

Dips or light flys or decline bench (need to fine tune this part but im really only interested in dumbell press and bench, so I don't really care for these excersizes other than dips. but i like doing dips as a tricep workout)

------------------------------------------------------------------------
deadlift
I've been doing these off and on, I should really start doing them again consistantly even if they are lighter than what I do. I'm just afraid for my lower back.

Barbell rows
These are alot weaker than my bench because I never did them.
I try to ramp up to about 155 for like 5-6 reps

T bar or dumbell row or machine row
(don't reallly care for these after I do deadlift and barbell row so I should fine tune this)


------------------------------------------------------------------------

Wed
legs

leg press
this is for warm up. I ramp up to the full load of the press. which at my gym is only 810 lbs. (8 reps)

squat
I ramp up to 225-250 with low reps
I do like 6 sets of this. I would really like to improve my squat. Every other day I atf squat with light or no weight for a couple sets just to keep my body doing the motion.

good mornings

machine leg curls and extensions

calves
standing and seated Very heavy weight
my other lifting days i throw in light calf work

Heavy abs
on my other lifting days I do light ab work.

--------------------------------------------------------------------------



Friday
vertical push-pull

Chin-ups
I'm 300 lbs, I get in between 3 and 4

pull downs
I would really just like to do more chinups though, pull downs I can move the whole rack for more reps than I can chin-up.

Then I am lost for more lat excersizes so I pulldown with different grips.
gotta finetune that.

-------------------------------------------------------------------------
standing military press.
I ramp up to about 185 with low reps

seated dumbell overhead press
ramp up to 90-95 lb dumbells. medium reps

Now i'm lost and dont care anymore and end up supersetting stupid light shoulder excersizes.

----------------------------------------------------------------------


Also I do heavy forearm workouts once a week usually on legs day at night with my CoC.

ViciousBish
09-19-2006, 07:20 AM
In my routine. I hate my third excersize on every bodypart. I really need to fine tune my third excersize for all my bodyparts.

Also traps I throw in on friday. 2 heavy excersizes.

ViciousBish
09-19-2006, 07:23 AM
I also throw in arm work after a day at the gym on any of the 3 days. Which is usually barbell curls, dips, seated dumbel curls, tricep extensions.

ViciousBish
09-19-2006, 07:28 AM
Tuesday

Off day.

Gonna aim for 2500-2600 calories, my multivitamin, lots and lots of water. and Gonna keep my protein over 200 grams, and my fat at about 100 grams.

Also have a very strained neck. I don't know how I did that. My girlfriend somehow has the same strain in the same part of her neck.

Hopefully that heals quick although I don't think it will really affect my lifts.

ViciousBish
09-19-2006, 11:13 AM
Still Tuesday

gonna do some karate practice.
gonna try and get 2500 calories.
1 gram of protein per lbm
.5 gram of fat per lbm
tons of water.

ViciousBish
09-20-2006, 06:05 PM
Wednsday

Off day.

Was totally sick today, also my protein intake was low :(
****ty, hope i'm ok tomorrow!!!

ViciousBish
09-21-2006, 10:38 AM
Thursday

Not sick anymore! New PRs!!!

today horizontal push/pull

Bench press
ramped up to 275x4 ( was gonna do 280x4 but i was short on time today)

Deadlift
ramped up to 365 for new PR!!!

100 lb dumbell press
couple sets

100 lb dumbell press
couple sets

decline bench
ramped up to 285x3 for new pr!!!

barbell rows
ramped up to 185 for new pr!!!

3 PRs!!!

ViciousBish
09-21-2006, 08:19 PM
still Thursday


I skipped cardio today because I worked an extra job moving very heavy office furniture and boxes full of books and paper for about 3 or 4 hours.

Built
09-21-2006, 08:22 PM
Hey, nice to see you feeling better!

You figuring your way around this 3-day compromise?

ViciousBish
09-22-2006, 10:39 AM
Thanks Built! I'm real glad you posted. I like the 2 leg days together in 1 day for now. Having a blast with it.

Friday

Off day

25 minutes of martial arts

mickyjune26
09-22-2006, 04:35 PM
I can understand about the deadlifts and your lower back. Doing squats and SLDLs have strengthened my lower back to be able to handle deads.

Congrats on the new PRs!!!

Moving boxes for 3 - 4 hours will negate the need for cardio any day.

I'll stop by more often. :)

ViciousBish
09-23-2006, 11:38 AM
thanks for stopping by tall man!

Squats is the excersize I need most improvement on. I'm going to take an extra day off today because my lower back is still recovering from deadlifts.

I'm also gonna add in a second day of squats somewhere as well from now on.

As for the martial arts I say I'm doing. I took karate for a couple years and now I just do some kicks and punches for fun.

UFC on tonight!!!

mickyjune26
09-23-2006, 02:02 PM
rock on with the UFC. A guy I knew was a UFC fighter, but since he had bad knees, they went for those each time. He was a big guy - 6'3", 290, but he lost all his matches.

Those guys are pretty tough.

ViciousBish
09-24-2006, 08:52 PM
crazyness!

I just watch it on tv

Matt Hughes wins again! That crazy bastage!

Sunday

touched up on arms, abs, and weightless atf squats

ViciousBish
09-30-2006, 03:31 PM
Saturday

Ok, haven't posted in a while.. but still working out.

Today.

Standing military press new PR!!!
ramped up to 190x5

seated dumbell overhead press
90 lb dumbellsx6, 3 sets

smith machine military press
190 lbs and the last time I use a smith machine for that ****.

chinups
bodyweight(alot) x4
bunch of sets

did shrugs and some arm and ab works

also tried thrusters after watching ANTHONY do them. FUN TIMES.

ViciousBish
10-02-2006, 06:17 PM
Monday

NEW PRs!!

Bench
ramped up to 285 lbs

deadlifts
ramped up to 365 lbs

decline bench
ramped up to 300 lbs PR

barbell rows
ramped up to 205 lbs PR

incline dumbells
ramped up to 105 lb dumbells PR

t-bar rows
ramped up to 4 plates

pushdowns for fun

seated rows for fun

dips for fun



10 min of cardio

crazy workout- good times

nhlfan
10-02-2006, 07:35 PM
Impressive OH press!

ViciousBish
10-02-2006, 07:44 PM
Thanks Nhlfan!

I feel strong with military presses, I feel like my shoulders should be bigger.

mickyjune26
10-04-2006, 06:26 PM
Dude, your mil press is pretty strong, and you're standing while doing them??!!!
Cool.
That would be cool to watch someone repping 190 pounds standing.
Congrats on the PRs.

ViciousBish
10-04-2006, 06:32 PM
Wed

legs

atf squats
ramped up to 165 x 5

leg press
ramped up to 810 lbs x 1 PR

more squats with just the bar
full squats with just the bar

leg curls machine- Used all the weight for 10 reps x 2 sets
leg extension machine- Used all the weight for 10 reps x 2 sets

calf raises on smith machine
360 lbs x 8 reps x 3 sets PR

abs
elevated crunches
leg raises
machine crunches

some tricep and bicep work


walked on an incline for 20 minutes
hurried to the eliptical and di that for 20 minutes
then hopped up on the bike and did that for 20 minutes

ViciousBish
10-04-2006, 06:34 PM
Thanks Micky, I can't wait to get 200 on the standing military press, just wish my legs would hurry and catch up with my upper body :(

ViciousBish
10-05-2006, 05:05 PM
Thursday


20 minutes walking on an incline at 3.5 mph
12 minutes on a rowing machine
10 minutes on a stairmaster
20 minutes on the eliptical

all in a row for 62 minutes of cardio

ViciousBish
10-06-2006, 01:52 PM
Friday

vertical push / pull

Seated dumbell overhead presses

ramped up to 2 100 lb dumbells for 8 reps (NEW PR
I was so happy after those

standing military barbell press
ramped up to 200 lbs for 1 rep PR

hammer strength military press
ramped up to 270 lbs. for 5 reps, ( I don't like this machine but I had nothing better to do)

chinups
a few sets of 5. I got 6 out of the first one PR on both

weight chinups
a set of +10 lbs.
a set of +15 lbs.

1 pull up


pulldowns.. all the weight (250 lbs.) x 4 couple sets


shrugs

ramped up to 315 lb barbell shrugs
then did 125 lb dumbell shrugs for 1 set cause I felt like I was gonna fall down.


cardio
20 min on bike
20 min walking on a level 5 incline at 3.5 mph
20 min on eliptical

ViciousBish
10-07-2006, 10:58 AM
rest and pig-out day, I had a hard week of lifting

mickyjune26
10-07-2006, 12:11 PM
pig out days are fun.

ViciousBish
10-08-2006, 07:03 AM
Saturday

Pigged out, drank beer, rested muscles.

ViciousBish
10-10-2006, 11:11 AM
Tuesday

Oh my. What a day

dumbell bench press
ramped up to 125 lb. dumbells for 2 reps PR

bench press
ramped up to 295 lbs. for 1 rep PR

dips
ramped up to bodyweight +45 lbs. for 6 reps PR

Deadlifts
ramped up to 405 lbs. for 1 rep PR

chest stabilized hammer strength rows
ramped up to 270 lbs. for 6 reps

seated cable rows
ramped up to all the weight for 6 reps

****ING NUTS

This routine has got me gaining constantly. I don't see changing it up or taking a break for a long while.

McVein
10-10-2006, 11:29 AM
congrats on th PR's

ViciousBish
10-10-2006, 11:48 AM
Thanks McVein.

I think it's the 4 days rest I had. My attitude before I go to the gym. And I'm very patient with the PRs. I thought I could've had 405 deadlift last week but I decided to wait an extra week. Also I prolly could have gotten 300 bench today but I kept it at 295.


I am absolutely dead tired after this workout. Soon I may have to get bench and deads on different days.

mickyjune26
10-10-2006, 09:43 PM
Great work on the PRs. That always feels good. I noticed you updated your sig because of it!

ViciousBish
10-11-2006, 07:41 PM
Thanks, looks like PRs come before weightloss for me. Not sure how I feel about it. Gut is still going down. Weight is still 300

nhlfan
10-11-2006, 08:51 PM
impressive lifts. the dumbell bench is the most impressive imo.

ViciousBish
10-12-2006, 09:07 AM
Thanks Nhl, I hated doing those because my small gym was filled with women and I didn't want to drop the weights. So I like spent way too much time getting them to the ground 1 by 1. hehe

nhlfan
10-12-2006, 08:27 PM
hahah i don't even want to imagine what i would be like trying to slowly set down 125lb dumbells

ViciousBish
10-16-2006, 01:10 PM
Got REALLY sore from squats on thursday, still sore. will workout tomorrow

ViciousBish
10-17-2006, 09:03 PM
ok not really sore in the legs anymore!@# I'm going to do shoulders some ab and arm work tomorrow.. then maybe some weightless squats at night.

Then I'm going to change routines for next week...

ViciousBish
10-18-2006, 04:48 PM
ok, feeling good about squats today, practiced them with the 45 lb bar. felt awesome. Thanks to Mark Rippetoe.

Shoulders

60 lb dumbells x5 reps
70 lb dumbells x5 reps
80 lb dumbells x5 reps
90 lb dumbells x5 reps
100 lb dumbells x5 reps

standing military press
ramped up to 155 x 5

chinups
5 sets of 4 each (pulled neck muscle on the first set, ouch)

pull downs

bicep and tricep work.

weighted abs and hypers.


this is the last workout day till next week where I start Bill Starrs 5x5 for two reasons. I hate all excersizes other than the big ones and because I would like more squat pratice. I will do this program till I feel I need a break from it, maybe in January. Who knows.

I'm going to do the routine exactly the way it is supposed to be. with the exception that I'm going to add chinups and some minor work in there as well.

ViciousBish
10-18-2006, 04:50 PM
to add to my last post..

the tricep and bicep work was...

close grip bench press
heavy skull crushers

standing curls
standing barbell curls

also I did 15 min of cardio

also, I hate getting in extra rest days... when I come back it feels like my forearms are going to give out.

ViciousBish
10-24-2006, 09:03 AM
Today I clean up my diet and start 5x5 linear

This will hopefully fix my squat, also I've been reading alot about squats in "starting strength" by Mark Rippetoe. It has helped me out alot so far.

ViciousBish
10-24-2006, 08:54 PM
Tuesday

Squat

5 sets

45 lbsx5
65 lbsx5
85 lbsx5
105 lbsx5
115 lbsx5

Bench

5 sets

135 lbsx5
225 lbsx5
245 lbsx5
255 lbsx5
260 lbsx5

barbell rows

65 lbsx5
85 lbsx5
105 lbsx5
125 lbsx5
145 lbsx5

4 sets weighted crunches
2 sets hypers

arms/forearms work

not enough time for cardio
1

mickyjune26
10-25-2006, 01:12 PM
Great job on fixing your squats. You won't regret it!

ViciousBish
10-27-2006, 02:52 PM
thanks Micky, I feel much better now that I've read a book about them. At first I thought it was just look straight and go down deep. Now I know there is much more to a squat than that.

ViciousBish
10-27-2006, 02:53 PM
Thursday


4 sets of squats


4 sets of deadlifts


4 sets of dumbell presses

ramped up to the 100lb dumbells which was dumb. I need to go lighter for the next few weeks to get used to the complex beating im taking on my muscles and cns.

mickyjune26
10-28-2006, 02:40 PM
Is that 100lb for each dumbbell?
What do your deads look like?

Great work!

ViciousBish
10-29-2006, 07:33 AM
the highest dead I tried to lift was 405 and that was successfully. Now I have to do 5 reps and I'm supposed to start lower than my 5 rep max for the next few weeks. I think I ramped up to 225 or 275, I don't remember, prolly 225ish for 5 reps

ViciousBish
10-29-2006, 07:38 AM
My squat feels so much better. I feel a great stretch in my hams and glutes. I feel sore in my hams and glutes. I finally have the mechanics down right. The reason I failed at squats was that I started off doing ATF squats and I wasn't flexible enough, which in turn sabatoged my form under any kind of weight. I have a feeling now my squat is going to skyrocket. The most common advice I was givin when I complained about my squat was to keep up at it and the weight will add up soon. In reality I had to change the mechanics of my lifts before that happened.

mickyjune26
10-29-2006, 01:07 PM
Keep rockin it.

ViciousBish
11-05-2006, 05:48 AM
WOAH, didn't have my computer for a week.

I BENCHED 300!!!!!!! EASY no cheating no bouncing, no lift no one touching the bar

YES

ViciousBish
11-05-2006, 05:49 AM
Also, I'm dieting strictly even if I lose alot of musle. weighing 300 pounds is too much. And since I haven't lost anything in a month now. The diet comes!

mickyjune26
11-05-2006, 07:23 AM
congrats on your 300! That's completely awesome!

ViciousBish
11-14-2006, 11:04 PM
thanks man

ViciousBish
11-14-2006, 11:04 PM
also, no computer for a bit.. but still lifting/dieting

mickyjune26
11-26-2006, 07:49 PM
Keep it up, and we look forward to hearing from you again.

ViciousBish
11-27-2006, 08:14 PM
I'm back
computer's back

Monday

Bench press
PERSONAL RECORD

3 sets of 295 lbs x 2 reps

SICK!

also barbell rows 225 x5 for a few sets

then i hit the arms, forearms, abs.

hoping for a good weigh-in tomorrow at like 295!

ViciousBish
11-27-2006, 08:19 PM
I'm tired of fighting between wanting to WEIGH LESS and wanting to LIFT MORE. It's really killing me. To the point where I starved myself last week to lose 5 pounds.

I'm at a good spot now. 295 lbs for weight and benching 295 x 2.
My squat is picking up steam and my deadlift is naturally pretty good.

mickyjune26
11-27-2006, 08:57 PM
Do you believe in the whole clean bulking concept? I'd like to believe in it, but when I bulk dirty, gaining fat too, I get stronger so much faster!

Congrats on the new PR! You're awesome!

ViciousBish
11-29-2006, 02:49 PM
exactly my problem! hehe

I think im just gonna track my meals, but not eat less.. just see what I naturally take in for calories. Then add in some cardio. Maybe my body will take that better than eating less. (even though I'm sure it's harder and less efficient)

ViciousBish
12-02-2006, 01:14 PM
Ok,

Saturday

Deadlift

went for 425, failed
still my PR is 405, i'll try 415 next week.

seated dumbell overhead press.
ramped up to 100 lb dumbells which is also still my PR

my deadlift numbers and dumbell oh press numbers are getting stale

chinups
2 sets 7 reps, (not the most rom but whatever, i weigh alot.)
second set i used some calf jumps to help me get more rom.

decline sit-ups

punched the punching bag for 10 min with some rests in there

========================

I'm gonna make sure I keep up with excersizes that are not in my routine, like calf raises and shrugs, because I did some for fun the other day and I'm SORE AS HELL. Maybe I shouldn't have eliminated them from my routine. (which is roughly Bill Star's 5x5.)

mickyjune26
12-03-2006, 09:01 AM
yeah, rage out on the puching bag! wish our gym had one, though I don't know too many 40 year old housewives who use punching bags. :)

Do you have a program that will help you pass your PRs?

ViciousBish
01-29-2007, 10:53 AM
I don't know too many 40 year old housewives who use punching bags. :)


lol

Im switching to BGB!

ViciousBish
01-29-2007, 10:54 AM
I'm very excited to be going back to BGB. Like predicted, after Christmas I now have FOUR days a week to work out. Now i'm doing full perfect BGB, no changing, no adjusting. I feel really good and just completed first week.

WBBIRL
01-29-2007, 11:03 AM
Congrats on the 300, I remember when I hit 3 wheels the first time and I was JACKED lol. For as much as I dislike to bench it was probably the most excited I've ever been in the gym.

You'll also love BGB, I did it for a few months with tremendous results.

Good luck with the diet, diets suck. I used to be 320+ myself and have been cutting for 3 months now and plan to cut until summer time. If I dropped 50 pounds you can do it too bro. Any plans on how your going to do it?

ViciousBish
01-29-2007, 11:05 AM
also, a week ago I royally tore muscles in my lower back while fighting with my father in a little lighting boxing match. What happened was I was sick of getting hit in the face so I picked him up and threw him on a chair then got the full mount on and punched him in the stomach a bunch of times.

Unfortunetly for me my father weighs 280 lbs and it was about 10 in the morning after no warming up.

I hid my back pain and was absorbing compliments about how I totally kicked his ass bigtime. I did however take a week off from the gym to heal.

Good news is I came back stronger than ever. My back healed reeaaaally fast. Came back and started strict BGB and have already PR'ed a couple times.

Bench 275 lbs. x5 reps SUPER STRICT FORM
felt like I was benching 250. Very happy about this.

Rack pull PR an astonishing 495 lbs (no belt)
also rack pulled 455 with a double overhand grip which is a pr as well.

After dipping with 25 lbs strapped to my waist I hit the Hammer strength dip machine and got an impressive 450 lbs of plates up for 8 reps x 3 sets.

my (standing) military press is still about 185x5 but my form is really really tight now.

Squats are now back to once a week but I have a few hamstring excercises to help that out. I feel like some direct hamstring work will catch my hams up to my freakishly fast growing quads.

ViciousBish
01-29-2007, 11:11 AM
ALSO I STARTED JOGGING!!!

I know you guys don't like jogging. you like hiit and sprinting... but just picture my jogging as my sprinting. When you're 300 lbs, jogging is sprinting. No, when you're 300 lbs jogging is flying!

I've gotten up to 6.1 mph and I easily am the loudest mother****er on the treadmill. Sounds like elephant stampedes!

ViciousBish
01-29-2007, 11:13 AM
Congrats on the 300, I remember when I hit 3 wheels the first time and I was JACKED lol. For as much as I dislike to bench it was probably the most excited I've ever been in the gym.

You'll also love BGB, I did it for a few months with tremendous results.

Good luck with the diet, diets suck. I used to be 320+ myself and have been cutting for 3 months now and plan to cut until summer time. If I dropped 50 pounds you can do it too bro. Any plans on how your going to do it?

Hey WWBIRL I had no idea you were a big man too. How'd you get down the weight? My plan is bgb which has more sets and reps than my last routine. Jogging. And most importantly keep my calories under 3,500 and still have alot of protein.

WBBIRL
01-29-2007, 12:01 PM
Yep. I was about 5'10 330 pounds at my heaviest. I looked half decent for that weight/height when I played Highschool Football but after I graduated I put on 15 more pounds and probably lost 15 pounds of muscle that I gained back in fat.

I lost the biggest part without even knowing it, got down to 287 from 320 and I was like wholey crap maybe I should keep this going.

Lifting heavy + keeping calories under 2500 on cutting days is what works for me. My maintance is around 3000 maybe a bit more now.

For cardio, do interval training if you can. Chances are your treadmill/elliptical has an interval setting and its a great workout. Better then steady state cardio and the elliptical will be much better on your joints when your heavier.

I too sound like a herd of elephants when I run on the treadmill. I actually broke it I think when I tried to do my last .25 miles of a 3 mile jog at 8MPH lol got about .15 there and it just shut off. Some treadmills are cardio bunny material and then you throw my 275 pound rear end on it running at 8MPH and it didn't last long.

Biggest points I can make are never give up man, determination is why 99% of the diets that fail do fail. That and if you slip up don't just figure all is lost and say screw it. You do things right 80% of the time and the other 20% wont matter.

Also find a point of motivation. For me it was seeing definition in my shoulders/arms at 300+ pounds. I figured that I have to have very decent size to me to be able to see anything through 300+ pounds and over 25% bodyfat. I want to look good for me, perhaps I've been given a genetic gift thats been hidden all these years due to poor eating habbits. At some point you just get tired of looking like ****, at least I did.

ViciousBish
01-29-2007, 03:41 PM
lotta great stuff said, WBBIRL. thanks alot. Nice to know someone with my size is doing the same stuff as me. 8 mph is also very impressive!! Also, I laughed outloud when you said you sounded like a herd of elephants too. hehehe.

ViciousBish
01-30-2007, 11:01 AM
I needed to workout today but I'm on my third workout day in a row and my hamstrings are sore and I'm doing squats today. I dunno if I should just do a light workout or just double up tomorrow. I think light should be o.k. I'll do that!

ViciousBish
01-31-2007, 11:45 AM
I worked out yesterday and today. SO TIRED. next 2 days off. WOO

ViciousBish
01-31-2007, 11:47 AM
going to incorporate naps.

p.s. UFC Saturday!!! CROCOP!!!

ViciousBish
01-31-2007, 11:49 AM
This is the longest I've tracked my calories for. Also this is the longest I've done cardio for. I think I may lose this 20 lbs after all. Maybe I can do it in 2 months.

WBBIRL
01-31-2007, 01:17 PM
You'll lose it for sure bro. Get it done in the kitchen and the rest will fall into place.

mickyjune26
02-01-2007, 03:36 PM
funny story about boxing your dad. My dad is 67 and used to box. I'll have to wait until he is 70 before we try to fight. Maybe I'll just smack him a good one when he goes into a rest home.

Keep up the great work on your diet and routine. congrats on making your bench feel easier!

ViciousBish
02-01-2007, 07:22 PM
lol micky!

Thanks alot guys, I appreciate your words.

ViciousBish
02-01-2007, 07:23 PM
I totally needed this day off.

I did some cleans though(with light weight)

ViciousBish
02-01-2007, 07:24 PM
I tried to drop carbs a bit today but that kinda fell through. Also I need to eat more protein.

ViciousBish
02-05-2007, 05:54 PM
day 1 BGB
went well
ran for 15 min

ViciousBish
02-05-2007, 07:19 PM
I have a new long term goal. Lose 40 lbs by July 1st.

ViciousBish
02-05-2007, 08:27 PM
I've decided I'm going to be more active on the board and in my journal until I lose this 40 lbs.

There is no reason I should be 300 lbs.
I'm not Jay Cutler.

ViciousBish
02-05-2007, 08:28 PM
practiced cleans and snatches

ViciousBish
02-07-2007, 09:12 AM
July 1st I will be 260 lbs.

ViciousBish
02-07-2007, 09:14 AM
my hamstrings are really getting worked now from baby got back day 4 and starting to jog. They are taking away from my squats and deadlifts. BUT, I feel like they are finally getting the work they deserve. I wonder what I should do.

ViciousBish
02-07-2007, 02:00 PM
Wed

squats

warm-ups
135x5
185x5
225x5
225x4
225x4

lower back was sore DURING this
hamstrings were already sore before this

front squats
95x8
95x8
95x8


this was the first time doing this exercise in this program

few sets of biceps
5x5 standing alternating curls with 50 lb dumbells (great smooth form)
3x8 barbell curls with light weight 95 lbs

couple sit ups

ran between 4.5 and 6.5 mph for 10-15 min.

mickyjune26
02-07-2007, 10:13 PM
I've decided I'm going to be more active on the board and in my journal until I lose this 40 lbs.

There is no reason I should be 300 lbs.
I'm not Jay Cutler.

Lol at this one.

Hope you had fun with the cleans and snatches. They look like a lot of fun, anyway.

How did you like the front squats?

Good luck on your goals man. What is your current BF %?

ViciousBish
02-08-2007, 09:21 AM
I loved the front squats like nothing else. Maybe because it's easier to keep my form and doesn't frustrate the living **** out of me and I can go lower.

ViciousBish
02-08-2007, 09:22 AM
I weighed myself this morning and got..

300 the first time
298 the second time
and 299 the third time

I'll take the avg and be happy about my first pound lost.

ViciousBish
02-08-2007, 08:54 PM
having trouble cutting calories but keeping my protein up to 220ish grams

ViciousBish
02-08-2007, 09:21 PM
After 7 days my hamstrings are not sore anymore!

RDL and GMs are really killing them. I'm excited to what is going to happen with my squat!

ViciousBish
02-09-2007, 12:19 PM
Ready?

Ready??

Ready??


PR
255 lb. military press off pins where my arms were just BELOW parallel.
#@$(&*@#$*)&%@#)$&@#$)*&%@#$)*%&@#

No help from my legs. All shoulders/triceps!!!

WOO!!!

Then I did some standard military presses
Then some bent forward lateral raises to finish off my vertical push session

Vertical pull
warm up
Chinups

300lb bodyweight
bwx5
bwx4
bwx3
bwx3
bwx3

pull-downs


calf raises
smith machine

90 lbs x 12 reps
180 lbs x 12 reps
270 lbs x 10 reps
360 lbs x 10 reps

various heavy ab exercises

ran for 10-15 min

ViciousBish
02-10-2007, 09:03 AM
drank 8 or 9 beers last night and almost made calorie range and almost got all my protein. Oh well. Tonight I won't drink.

muscle chic
02-10-2007, 09:08 AM
uh...yeah........If goal is fat loss you need to cut out those beers!! Any pics so we can get a look at before pics?

ViciousBish
02-10-2007, 12:32 PM
I'll get some up this weekend

I'm gonna try and drink just one night a week

ViciousBish
02-11-2007, 07:57 AM
rest day. My hamstrings are sore again. I even left out a whole exercise this time.

if they're still sore tomorrow, I'm not going to train. I'm sick of having bad deadlifts.

mickyjune26
02-11-2007, 11:36 AM
You're going to be a monster when you cut those pounds. Congrats on the PR! Millies are one of the best exercises! Also, 300 pound pullups is nothing to shrink from. awesome job!

muscle chic
02-11-2007, 12:32 PM
Adorable funny avatar!!

ViciousBish
02-11-2007, 07:16 PM
Thanks Micky and thank you Muscle chic!

Haven't got any pics up yet. Been working on my resume which hasn't been updated in years.

ViciousBish
02-11-2007, 07:17 PM
Triceps sore
calves sore
hams sore
abs AMAZINGLY sore

lets see if i can sleep alot and workout tomorrow

HeavyBomber
02-11-2007, 09:19 PM
I loved the front squats like nothing else...[clip]...

Really? Damn, I hate those things. Nice job on the military press off the pins!

ViciousBish
02-12-2007, 04:10 PM
HEAVY BOMBER SIGHTING!


Ready?

Ready??

Ready???


Deadlift PR

425 max (+10 lbs.)

WOO!!!

standing barbell rows
3x8

Bench press PR

275x 6 reps (+1 rep)
these lifts were SMOOTH like a baby's butt!

280x 4 reps

then I was tired for the day so I did some light incline bench and some calves to round out my BGB day 1.

AWESOME WORKOUT on low calories and already worked hams and tris!

ViciousBish
02-12-2007, 07:25 PM
Can't really explain the PRs today. lower calories than usual. Sore muscles. I did work out at 3 instead of noon. Also, I've been drinking less, sleeping more. Napping after working out and getting enough protein. Hmm. I'm sure they're all helping.

mickyjune26
02-12-2007, 07:29 PM
maybe all the work on the contributing muscles kicked in. In other words, tricep, ham and glute work?

ViciousBish
02-12-2007, 07:37 PM
If so, I'm going to rail on them from now on.

muscle chic
02-12-2007, 08:23 PM
Damn!! On the deadlift!! That's some heavy stuff there!!

ViciousBish
02-13-2007, 06:03 PM
Thanks hun! I'm so happy with it. I get to max out my squat tomorrow!!
I'm going for 1,000 on the big three with it!!! WOOOH!

ViciousBish
02-14-2007, 12:36 PM
YES!

Hit 1000 today.

Squatted below parallel for 275 lbs.

275+425+300=1000

WOO

ViciousBish
02-15-2007, 07:04 AM
296 lbs. I won't chance my sig until it's a 5 pound increment.

ViciousBish
02-15-2007, 07:05 AM
I shoveled my driveway, my neighbor's driveway and my other neighbor's driveway last night. Still had low calories. Starving now. Going to eat some food.

ViciousBish
02-15-2007, 11:01 AM
I'm ashamed. The military press off pins that I got 255 on is a sham. I found out today that the pins I used were the next ones up. So my lifts suck. I couldn't even get 225 off the pins that Heavy bomber used. Oh well. I punished myself with a 185 clean and press PR. I am running late on a few errands so I can't post my workout but those were the highlights and lows.

mickyjune26
02-15-2007, 01:42 PM
Could you explain what pins we are talking about? You'll recover on your millies. What's your PR for them?

WBBIRL
02-15-2007, 08:58 PM
Sweet work up in here, congrats on breaking 1000! I remember when I got my first thousand, I felt like a kid in a candy store.

8.8
02-15-2007, 09:01 PM
yea congrats on the dead lift pr!!!!!!!

ViciousBish
02-16-2007, 09:48 PM
thanks all!!!


Also, it's Friday and I blew my diet out window

muscle chic
02-17-2007, 07:37 AM
Hey!! We need pics of you. 6 foot 4 300 pounds!! Sounds crazy huge!!

HeavyBomber
02-17-2007, 06:52 PM
What am I Bigfoot?

Oh man dude, awesome lifts! I appreciate the props but you are doing an awesome job. You're putting in the effort and becoming one strong ass m'fker.
Make gravity your b!tch.


HEAVY BOMBER SIGHTING!

ViciousBish
02-20-2007, 06:54 AM
What am I Bigfoot?

Oh man dude, awesome lifts! I appreciate the props but you are doing an awesome job. You're putting in the effort and becoming one strong ass m'fker.
Make gravity your b!tch.

hehehehe. Thanks alot, HeavyBomber. I will get some pics for you guys. I promise. Also just got a video camera so I will be doing videos as well.

ViciousBish
02-20-2007, 06:55 AM
Also my diet got violated this weekend.

ViciousBish
02-20-2007, 08:53 PM
So, i've been applying and interviewing and training for a new awesome job. Which was supposed to be paying $10,000 more a year than my current job. BUT.. they decided that they would offer me 4,000 less than I'm already making. I'm so dissapointed. :( :( :(

ViciousBish
02-22-2007, 09:12 AM
Ok, new diet inspired by Joshua Davis' journal. It won't be as intense, in detail, and as low in calories. It has tought me however, that I can maintain strength and cut alot more calories than I am because I'm 300 lbs. I'm gonna change my protein to probably Nitrean, because I have unneeded fat and carbs in mine. I'm gonna stop any sugar intake at all. I'm gonna only eat fish, steak, or chicken for main meals and drink more protein shakes. I'm also going stop drinking milk in my protein shakes.

All that plus I'm going to bring my cal intake from 2500-3000 to 2000-2500.

ViciousBish
02-22-2007, 11:14 AM
tomorrow I'm going to take pictures at my girlfriend's for some "before" shots.

ViciousBish
02-22-2007, 11:22 AM
I just looked at the beginning of my journal and noticed that all of my lifts are the same practically. I'm going to go hang myself now.

ViciousBish
02-22-2007, 11:23 AM
Also my weight is the exact same. *cries* wtf. I gotta change it up bigtime. Maybe crossfit?

ViciousBish
02-23-2007, 07:20 AM
Started a new diet yesterday. Lower calories.

ViciousBish
02-23-2007, 07:23 AM
Wed

vertical push/pull

Only had time for push

dumbell overhead press
ramped up to 100 lb dumbells x5

(standing) milly press
ramped up to 185 lb x5

leaning-forward lateral raises
2 sets x8

had to go

Diet was good.

HeavyBomber
02-23-2007, 07:52 PM
So, i've been applying and interviewing and training for a new awesome job. Which was supposed to be paying $10,000 more a year than my current job. BUT.. they decided that they would offer me 4,000 less than I'm already making. I'm so dissapointed. :( :( :(

Major bummer.

8.8
02-23-2007, 08:04 PM
Ok, new diet inspired by Joshua Davis' journal. It won't be as intense, in detail, and as low in calories. It has tought me however, that I can maintain strength and cut alot more calories than I am because I'm 300 lbs. I'm gonna change my protein to probably Nitrean, because I have unneeded fat and carbs in mine. I'm gonna stop any sugar intake at all. I'm gonna only eat fish, steak, or chicken for main meals and drink more protein shakes. I'm also going stop drinking milk in my protein shakes.

All that plus I'm going to bring my cal intake from 2500-3000 to 2000-2500.

time ot get to it nows the time!!!!! get that diet in check!!!!! baby steps i aways say

ViciousBish
02-24-2007, 10:50 AM
word!

thanks for stopping by, San Diego

ViciousBish
02-24-2007, 10:51 AM
Today I had an explosive hammy/quad day

then I did awesome on the jump rope

also did some tricep destroying

ViciousBish
02-26-2007, 11:23 AM
hams are sore, rest day

ViciousBish
02-26-2007, 02:20 PM
I ate a whole pizza.

I then punished myself by adding a baby crossfit session.

Monday 070226

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

-------------------------------------------


This was my first crossfit session.

My OH squat was with a broomstick, not 95 pounds.
No chinup bar so I did 30 lb dumbell rows with each hand matching the pullup reps.

My time. 7 min 9 sec

If I did pull-ups instead of rows My time would have been...

3 hours 30 minutes 30 seconds

I babystepped in and im still tottally beat.

ViciousBish
02-28-2007, 08:28 AM
Did a crossfit style workout with my girlfriend and her little brother..

30 pushups
30 situps
20 pushups
20 situps
10 pushups
10 situps

we all loved it.

ViciousBish
02-28-2007, 08:29 AM
did the buttercup version of yesterday's crossfit

100 meter sprint x 10

we did x 5

my girlfriend jogged, I sprinted a couple.

I am a fast sprinter for a 300 pound lump.

I beat my girlfriend's brother who runs for his highschool!

ViciousBish
02-28-2007, 08:30 AM
today I have to help a friend move, then I MIGHT go to the gym and do horizontal push/pull

ViciousBish
03-01-2007, 08:15 AM
-Helped friend move forever so took day off at the gym.

Gonna do the crossfit today at the gym. Might also do some light horizontal push/pull

ViciousBish
03-01-2007, 11:07 AM
Just wanna say thanks for you guys who come on my journal. It means a lot.

March 1st - Friday

Horizontal Push/Pull

Bench 250 lbs x 8 reps x 3 sets
Barbell Rows 135 lbs x 8 reps x 3 sets

Dumbell Bench press 80 lbs x 8 reps x 3 sets
Dumbell Rows 80 lbs x 8 reps x 3 sets


seated calves



Overall, was tired from moving all day yesterday but I wanted to get in the gym and move some dumbells and barbells because I've been doing crossfit, resting, and working lots of hours since Sunday.


I'm really digging crossfit. Thanks to Anthony, otherwise I never would have heard or cared about it. The official ones are too much for me now so I'm enjoying doing light 50% type crossfits with my girlfriend and 80% BGB effort. It's a huge wake-up call to my system! If I get burnt out, I'll lighten up more on BGB.

ViciousBish
03-12-2007, 11:55 AM
ran to the gym the other day! but to compensate, my diet has been ****.

ViciousBish
03-15-2007, 02:35 PM
My hiatus from my journal does not reflect a hiatus from the gym. I've turned up the intensity infact.


Been running to and from the gym, been trying tons of new exercises. (All with dumbells and barbells and compound movements.) Rowing, jump-rope, circuit training. Really shaking up the straight up powerlifting I've been doing.

I think this is going great. I'm also not giving a crap about guidelines anymore. I'm just going to work hard, hit all body parts, eat right, sleep lots, and listen to my body. I'm down 6 lbs. so far. 34 more to go!


Sorry I haven't posted in a while. Been going through a lot. Which I can explain in more detail later on.

ViciousBish
03-19-2007, 08:46 AM
289 lbs.

ViciousBish
03-20-2007, 01:59 PM
Ok, I've been having major out-of-gym issues lately which have been keeping me from posting.

Anyway.. I've been practicing jogging, basic martial-arts, and crossfit workouts. All while still hitting the gym for the basic compound lifts. Squat, Bench, Deads, Press, chin-ups.)

I've lost 11 pounds so far and I'm having a blast, hope everyone is doing well!

ViciousBish
03-24-2007, 11:06 AM
lost more weight!

Kiaran
03-24-2007, 12:59 PM
Congrats on the weight loss. With all you are doing, I doubt you will have any trouble reaching your goals.

ViciousBish
03-25-2007, 09:42 AM
Thanks a lot, Kiaran! I appreciate it!

Down to 286!

ViciousBish
03-27-2007, 06:25 AM
284 lbs!!

And I'm sick :(

ViciousBish
03-29-2007, 09:05 PM
still sick!

Kiaran
03-29-2007, 10:23 PM
Feel better soon. Rest up, drink water.

ViciousBish
04-01-2007, 05:31 PM
thanks Kiaran!!

still sick, day 8.. haven't been working out

281 lbs.

ViciousBish
04-02-2007, 09:10 AM
sick day 9

went to the gym did

few sets of light squats
few sets of light military press
few sets of light chin-ups

2 sets of very light shrugs



279 lbs.

ViciousBish
05-01-2007, 11:16 AM
hanging in here

Been boxing and jogging for exercise with basic big movements in the gym about 2 times a week. Trying to get my diet back.

Miss you guys!

mickyjune26
04-08-2008, 10:12 AM
saw you post in another thread.

You back?

Didn't you used to weigh 275?