View Full Version : Goal- Drop back to 240LBS and stay strong. All comments welcome
10-21-2006, 06:59 PM
Hi guys. I am going to post two sets of pictures. The first is me around Jan 2005. The second set is me now.
Now I am about 255-260LBS. I got out of the Army about a year and a half ago and have since let myself slide. I my goal is now to get to 240LBS and get stronger. I also want to get my endurance back. I am thinking of doing BJJ again and dont want to be put to shame because I gas. I got on the treadmill the other day and ran a mile. I thought my heart was going to explode.
Please let loose on me. I will post my diet and program soon.
10-21-2006, 07:22 PM
Breakfast- Some eggs and natural PB sandwich
Lunch- couple tuna or PB sandwiches
postwork- ON whey shake with creatine, a banana and milk
dinner- couple chicken breasts.
I usually eat some jerky or mixed nuts through out the day. Trying those protien bars that were posted on recipe forums.
My program isnt set in stone. I like to listen to my body to tell me when and how to work out so it changes. This is a rough break down.
Day 1- Bench press 4X6 plus warm up
Incline dumbell- 3X6
EZ bar curl- 4X6 different hand positions
Hammer curls- 4X5
Arnold curls- 2X6
Day 2- Run
Day 3- Lat pulldown- 4X6
dumbell rows- 3X5
Rope pulldowns- 3X6
Day 4- Run
Day 5- Shoulder dumbbell press - 5X6
lateral raises - 2X6
Front raises- 2X6
Cable rear delt- 2X6
Dumbbell shrugs- 4X8
Day 6- Leg press- 5X6
Weighted lunges- 4X6
Calf raises- 4X6
Day 7- rest
I do weighted abs on workout days and then crunches on run days. I cant do deadlifts, squats or pull ups right now.
10-23-2006, 11:13 AM
Prior injuries that will affect performance. In 2001 early 2002 I was mountain biking in Arizona and took a pretty good spill. I tore my right shoulder. For a month I couldnt bend my knees or use my right on. It took about 6 months for my arm to heal. I still get pains in it. About three years ago I started get pains in my feet from running and ruck marching. Pains went to my knees and then eventually to my hips. I went to doctors when the pain got to my hips because I couldnt run anymore. Doctors gave me a steriod shot in my hips and I pretty much stopped running or rucking after that.
Some measurments: unflexed/flexed (pre workout or meal)
Wieght: 254 1/2 lbs
Nech: 16 3/4"
Arms: 15 1/4" / 17 1/4"
Forearms: 12 3/4" / 13 1/2"
Chest: 46 1/2" / 49 1/2"
Waist: 42 1/2" (Belly Button)
Workout 1- (some pain in right wrist from punching punching bag, well rested)
Bench press: 225lbs 6/6/6/5
Incline DB: 70lbs 6 75lbs 6/6/6
flat db flyes: 40lbs 6/6/6
Hammer Curls: 55lbs- 6/6/6/5 (2 second holds)
Angled incline curls: 30lbs 6/6/6
I have no partner and limited on weights I can use. Going to go gym scouting today because I miss being able to do deadlifts.
10-24-2006, 05:27 PM
Body: Chest and Biceps tight and sore. Little pain in hip flexors. I think I need custom soles again.
Ran and abs
Want to start doing tome jump rope.
10-24-2006, 05:34 PM
weights comin down good work, keep it up!
10-24-2006, 06:08 PM
Thanks, its coming down steadily. I was 255-256 after a meal today and 254 1/2 on an empty stomach. I think I will try an EC stack for a month or two.
10-24-2006, 06:40 PM
Quick thought Tomorrow is leg day. I am a little scared. I found a nice little corner pocket gym that I think I will get a membership to for my workout tomorrow. I think I have good leg strength but I am afraid of the squat. I have terrible form and I get pains sometimes. I will start very light and keep at that weight for the next couple of months. This gym will also allow me to do weighted dips/pull ups and deadlifts so I am excited about that. Another reason I like this gym is the lack of women. There was one girl working the door but that was it. Girls in the gym are a big distraction to me. Also there was no music playing and no TVs and the place was almost completly empty when I got there.
10-24-2006, 06:59 PM
I was going to post some suggestions, but remembered I'm female and it will only distract you.
Now, if you can think of me as a guy (hell, most people do ... ), here's a vid with really good squat form (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High%20Bar%20Back%20Squat.mpg).
Why are you running so much? And why so much ab work?
What are your macros like for your cut diet? www.fitday.com (http://www.fitday.com) is your friend ...
10-24-2006, 07:18 PM
Sorry about any offense to my female comment. I like working out with no distractions. I have had some bad experience with females in the gym. I second brain can't help but get me distracted. But its not really fair because I love working out with noone but my partner in the gym with me. Cant stand the people talking on the cell phones, standing around talking and all the other little distractions that are there. I have no illusions about female athletes. I used to roll with some when I wrestled and I knew plenty in the Army that could out perform me. Thanks for the video. I have learned good squat form but I am just having problem applying it. I am really tall and I think that hurts me.
I dont run much when I run. I am running because right now my cardio conditioning is really bad and its a personnal goal to get it better. I ran to my condo's gym the other day and thought I was going to throw up. I also played football and thought the same. I do a lot of ab workout because that is something I have always done. My old weight lifting coach told me that you should do abs and supermans everyday. In the Amry I did Abs everyday and always saw improvements.
Right now I am just cleaning up my diet. No soda, no junk food, VERY small amounts of beer. I work a shifting schedule so its hard to plan my meals out. Right now I am only eating chicken breasts, PB, tuna and protien shakes. I will try to start logging my diet soon.
10-24-2006, 07:36 PM
Ab work like your old coach suggests is kinda pointless - and you're looking at my abs in my 'tar. Just a few weighted sets a week is all you need. I do 3 sets of 8 weighted crunches at most twice a week.
I'll look forward to your macros. Until you get that sorted out, a cut is unlikely to be particularly effective.
And np at the chick comment. I go through the same thing looking at the fellas when I train. Difference is I enjoy it. ;)
10-24-2006, 07:42 PM
Haha I used to enjoy looking at girls in the gym untill one day I was doing a heavy set for bench press and was failing and not getting a spot from my spotter. He was to busy looking at the girl wearing the tight shorts. I will follow your advice on the abs. I perfer weighted ab excercises over regular crunch anyday.
10-25-2006, 04:11 PM
Body: Felt pretty well rested even though I didnt sleep well. A little soreness in chest and arms.
Leg day- Took it kinda easy today because I havent hit my legs really hard in a while. After the first set of squats a felt a little tightness. I want to stay at 135LBS for the next month to work on my form.
Weight: 258 (new gym scale)
Squats- warm up then 135 X 6/6/6/6
Leg Press- 270X6 / 360X6/ 450 X 6/6/6
Leg curls- 80X6 / 100X6/6/6 (used to get pain in ab area, no pain this time)
Stand calf raises on Smith Machine- 205X6 / 225 X 8/8/8
Leg extentions- 70 X 6/6
10-26-2006, 01:26 PM
Body: Rested. Legs sore
Weight: 256 LBS
Military Press: 95X6 / 135 X 6/6 / 140X5
Lateral DB raises: 25 X 6/6/6
Cable rear delts: 60 X 6/6
Weighted dips: 40 X 5/5/5
Rope pulldowns: 130X6 / 150X6 / 160X6
Reverse grip pulldowns: 100 X 6/6
Weighted crunches: 45 X 15/15/15
60 minute massage
good workouts BigTA..
I would have to say I still see some of your 6 pack in those 260 lb pics.. so I wouldn't say you are fat.. looking skinny... :-)
I know what you are saying about the spotters.. I don't have one, but when I ask for help, I also try to make sure there are no women around.. similiar thing happened to me at a college gym once.. :-(
And DON'T be afraid of those Squats.. get in there and do them..
10-26-2006, 10:53 PM
Yea guess I am not fat but I am definetly not were I want to be. If I flex really hard and pull my belly down, I have some mean abs sticking out. I want to get to that last step without the other two. I am going to hit the squats up. I just want to stay light for awhile. I think I am going to stay light on my deadlifts too. I havent done them in a while so I will start low because I can always go heavy later when my form is good.
10-28-2006, 03:11 PM
Body: Legs still a little sore from leg day, feel pretty rested.
Deadlift: 225X5 / 275 X 5/5/5/5
Pull Ups: 5/5/4
Pull Downs (Wide grip, front): 130X6 / 170 X 6/6/6
Seated Rows: 130X6 / 150 X 6/6
BB Shrugs (Behind back): 225 X 6/6/6
Crunches: 45LBS X 15/15/15
Thoughts: Went low on deadlifts to practice form. Havent done it in a while. Miss the days when I am done deadlifting I have to go outside to throw up. Also my pull ups sucked ass. I usually do pull ups with a 25LB or heavier weight. I guess putting on 25LBS takes care of that and not doing them in forever doesnt help. Still I was disappointed with my pull ups.
Diet: Still to come. I have been eating a lot cleaner and I have noticed a change in appearence from that. No more fast food and soda helps a lot.
10-28-2006, 03:14 PM
Re the diet: start tracking on fitday NOW.
That way, when your progress slows, you'll know what to do. And if you post up your macros, we'll be able to offer suggestions.
10-28-2006, 03:21 PM
I am not sure what you mean by Macros but I will start tracking tomorrow. I swear. I am going to a Halloween costume party in a few so I will do it tomorrow as I watch the Tampa Bay Bucs defeat the NY Giants tomorrow.
10-28-2006, 03:25 PM
Macros are the macronutrients.
Micronutrients are things like vitamins and minerals. Macronutrients are protein, carbohydrate, and fat.
Post up your calories, and your grams of protein, carb and fat (I don't care about the percentages, just the grams and calories).
Just go into fitday and enter everything you eat. Run a report in fitday and get the average over a few days or a week, and post it up.
10-30-2006, 10:23 AM
Body: Felt well rested and just a little soreness in my back.
Incline Bench: 185X5 / 195X5 / 205X3 / 215X3 / 225X2 / 205X5 / 215X3 / 225X1
Flat Bench: 225X5 / 245 X 4/4/4
Cable Flyes: 60 X 6/6/6
BB Curls: 60 X wide grip 6/6 narrow grip 6/5
Hammer Curls: 50 x 5/5/5
10-30-2006, 10:29 AM
Hey TA, great to see that you're getting back in the swing of things. Haha, I love how an "easy" deadlift workout for you is repping 275... damn. Anyhow, hit it hard and get that diet in order and you'll look even better than you did at 220.
10-30-2006, 05:12 PM
Thanks McIrish. 275 used to be a warm up set for me, now I was acually sorta tired after doing it. Sucks not doing them for over a year. I will for sure get my diet fixed. I will post the info for that soon. My diet at 220 was like eat everything I could. The bad part of it was that we used to get lots of free crates of girl scout cookies. Those Tagalongs are so good. Thanks for the comments.
10-30-2006, 07:02 PM
Todays diet intake.
Cals - 2407
I think this is correct. Not really sure. I had to add everything in as custom foods but might not be accurate.
10-31-2006, 12:22 PM
Body: Not fully rested. A little sluggish. Not really that sore today.
Squats: 45X6 / 95X6 / 135 X 6/6/6/6
Leg Press: 270X6 / 450X6 / 500 X 6/6/6
Leg Curls: 100 X 6/6/6
Calf Raises (Smith Machine): 225X8 / 245 X 6/6/6
Leg Extentions: 80 X 6/6/6
ABS: 45LBS X 15/15/15
Note: My squats are feeling better. On one set I kept feeling myself leaning forward. I still need to work on this.
10-31-2006, 04:53 PM
Not really sure if this is right but I guess so.
10-31-2006, 05:39 PM
Haha I used to enjoy looking at girls in the gym untill one day I was doing a heavy set for bench press and was failing and not getting a spot from my spotter. He was to busy looking at the girl wearing the tight shorts.
I did this to my brother just the other day (I work out at a college gym, so its even worse...or shud I say better!). I felt bad he was stuck for like 5 seconds...lol! It does suck sometimes!
11-01-2006, 06:25 PM
Rest day. My company had a party today so ate at two buffets and spent all day at beach playing football and volleyball. Fun day, got paid for 10 hours of partying
11-02-2006, 06:35 PM
Cals and fats look kinda low …
What is maintenance for you?
11-03-2006, 07:47 AM
Long day yesterday, 17 hours of work so no time to work out. Going to hit it hard again today. My calories seem pretty low to me too. I am going to up both carbs and cals I think with my breakfast meal. I am not sure what my maintence is. I seem to be steady right now in my weight.
11-05-2006, 07:24 PM
Worked 17 hours on Thursday and 12 on both Friday and Saturday. I was to tired to workout. Going to start fresh tomorrow.
11-06-2006, 10:13 AM
Monday, Nov 6 10am
Body: Felt pretty rested. No soreness anywhere. This is most likely because I missed two workout days due to work. Took an EC stack today and think I will take another one around 1pm.
Weight: 255LBS I drank a little this weekend and ate a bunch of food this week. My company had a celebration party on Wednesday with two buffets and open bar, Then Friday night was my best friends birthday and ate and drank then. I hooked back with my girlfriend on Saturday and drank then too and went to the Hard Rock and got some ribs. I dont really see any celebrations coming up untill my birthday so I wont drink again or break diet till then.
135 X 6
205 X 6
225 X 3
235 X 1
215 X 5
225 X 2
235 X 1
245 X 5
245 X 5
255 X 4
255 X 2
275 X 2
DB Hammer Curls:
60LBS X 4 sets of 5
My Incline feels stronger then it ever has. Its hard to get the confidence to press myself without a spotter. Getting the bar off the bench is almost a rep by itself but other then that I feel strong in Incline. My Flat bench on the hand is typical. I struggle at repping low weight. I got mad after I did 255X2 and decided to throw on 275 just to feel it and did 2 with out even a struggle. Thats always the case with me, I can always do heavier wieght for 1 or 2 reps without even breaking a sweat. It was a short workout today to time restrictions. But I feel good after it. Todays diet soon to come.
11-09-2006, 09:03 PM
Squat: 135 X 6/6/6/6
Leg Press: 460X5 / 510 X 5/5/5
Leg Curls: 100X6 / 110 X 6/6/6/6
Calf raise machine: 220 X 6/6/6
11-09-2006, 10:29 PM
Body: Felt well rested
Military Press: 95X5 / 115X5 / 140 X 5/5/5
Lateral DB raises: 30 X 5/5/5
Rear delts cable: 70 X 6/6
Weighted Dips: 45 X 5/5/5
Press downs: 150X6 / 160 X 6/6/6
ABS 50 X 15/15/15
Ran into an old coach and he mentioned my old weightlifting coach. I search online but I cant find out where he is coaching now. O well. His name is Chris LeRoux.
11-10-2006, 09:44 AM
Past week diet numbers average
Breakfast: 4 eggs scrambled in a wrap with a little ketchup
lunch/snack: 2 natural PB sandwiches on wheat bread
pre workout: energy shake 140 Cal, 22 Carbs
post workout: Protien shake w/ banana, milk, creatine, glutamine added. 500 Cal, 28 Carbs, 64 Protien, 12 fat
Dinner or another meak: ~10 OZ chicken breast cooked on george forman
The numbers dont really seam right. I will add another chicken breast in there.
11-10-2006, 04:22 PM
Body: felt a little sluggish driving around today but felt good at time of workout.
Pull Ups: 5/5/5
V grip pulldowns:
180 X 5/5/5
150 X 5/5/5
225 X 6/6/6
I felt pretty good after the workout, my quads where a little tight but loosened up after stretching.
11-11-2006, 06:45 PM
Cardio: Went for a short run today. It was such a beautiful day so I had too.
Cant wait to watch the UFC fights tonight. My bets are on Chris Lytle and Patrick Cote.
11-11-2006, 06:47 PM
Those are some good deads. Keep up the great work!
11-11-2006, 09:30 PM
Those are some good deads. Keep up the great work!
Thanks man. I got new found dedication and I can already see the results. I will keep it going.
O yea there is a 2x4 piece of wood near the squat rack that says squats on it. Does putting that under your feet help keep the arch in tha back?? I tried to search this but searching with a keyword squat sucks.
11-13-2006, 05:34 PM
Body: Right shoulder felt a little sore but everything else felt great.
275 X 4/4
80 X 6/6/6
70 X 6/6
60 X 6/5/4
80 X wide 6 narrow 6 wide 6
45lbs X 15/15/15
Got a new max on my bench press. 370 is great for almost a year and a half off and about 2 months warm up.
11-13-2006, 06:39 PM
Wanna add a new goal. My muscle memory is coming back and benching 370LBS today has motivated me. I want to set a new goal of benching 405LBS. Well acually I am setting that as my new goal.
11-14-2006, 09:45 AM
Body: Felt rested. My hips were sore during the squats. Little aches other places but felt good.
Squats: 135X5 / 155 X 5/5/5/5/5
Leg curls: 110 X 6/6/6
Leg extentions: 90X6 / 100 X 6/6/6
Smith calf raises: 225X6 / 245 X 6/6/6
Squats felt good today. I felt like I had good form. Staying light has really help me build confidence in my squats. I dont want to raise the weight to fast becuase I will go overboard and sacrifice form for weight.
I havent really dropped a lot of weight, almost 10 pounds. When I started this I also started taking creatine heavy and I am sure that has add a lot of water weight. I for sure notice that I have gotten leaner. I still have a belly but it is definetly not as bad as before.
11-15-2006, 04:00 PM
When I got to the gym i remembered that today was not a workout day. My shoulders felt good but my triceps were still a little sore so I figured I would just do shoulders.
Body: Triceps were sore. Felt well rested.
Seated Shoulder Press:
Rear delt machine: 130 X 6/6/6/6
Cable lat raises: 40 X 5/5/5
ABS - leg raises 3X15
The shoulder press bench sucks without a spotter. Its tilted back so its hard to get the weight off the rack. I got a spotter to help with the 160LBS lifts. I think I will just switch to the machine.
11-15-2006, 07:29 PM
I see some improvement.
11-15-2006, 08:28 PM
11-16-2006, 05:25 PM
Body: Felt great
Close Grip Bench: 135X6 / 185X5 / 195X5 / 205 X 5/5/5
Skull Crushers: 95X6 / 105 X 5/5
Rope PD: 130X5 / 140X5
Usually do shoulders and triceps today but I did shoulders yesterday instead of taking it off.
11-17-2006, 04:30 PM
Body: Triceps where a little sore but felt good
Weight: 253 1/2
375 X 3/3/1
Pull Up: 5/5/5
Rows: 160x5 / 170X5 / 180 X 5/5
Pull Downs: 190X5 / 200 X 5/5
Shrugs: 280 X 5/5/5
My mind was somewhere else during the deadlifts. I felt really weak during them.
11-17-2006, 05:47 PM
Now I am about 255-260LBS. I got out of the Army about a year and a half ago and have since let myself slide. I my goal is now to get to 240LBS and get stronger. I also want to get my endurance back.
Man, the same thing happened to me when I got out of the Army except my slide lasted a lot longer. lol
Honestly dude, I like your current look better. I think you have the potential to be really big real soon.
11-17-2006, 06:29 PM
Thanks man. A lot people I know after getting out of the Army have let themselfs go. Most dont care about changeing either. I like the new look too. I just want to cut down a bit. I want to lower my body fat percentage a little more then start a clean bulk.
11-17-2006, 06:54 PM
Here is my average diet for the past week.
11-18-2006, 11:32 AM
Going to dinner tonight to a great Japanesse steak house and then throwing a party tonight to celebrate my birthday and watch the UFC fights. I will cheat on my diet but I think it will be worth it. Next week I want to change up and do all my lifts using dumbells and then switch back to the barbell.
11-18-2006, 07:05 PM
Happy birthday bro, hope yours is as good as mine was.
Why does it seem like your bench is so very un proportional to your squats/deads? Did your mountain bike injury have anything to do with it?
11-19-2006, 05:25 PM
In HS I was at like 300+ bench press with around the same DLs and squats in the 300s too. After HS I pretty much only did upper body and when I finally started doing lower body again my form was sucking on squats and I started getting lots of lower back pain so I stopped doing them completely. Not doing squats have made my DL weaker. The strength in my legs is there just havent worked them. I am doing them again now just starting at a lower weight. I can prob hit 275LBS on the squats but I trust my form yet. I work out alone so its hard to get advice.
Thanks for the Happy Birthday. I had a blast. broke my diet. Went out to dinner and then had a party at my place and watch the UFC fights. Some of my wrestling friends got excited so we ended up rolling. I got carpet burns all over my arms and feet. It was a blast though.
11-20-2006, 05:34 PM
Body: Felt a little tired when I arrived at the gym but that went away after my first set.
Weight: 255LBS This weekend killed me
Incline DB: 45X5 / 80X5 / 95X5
Incline Bench: 215 X 5/5/4/3
Flat bench: 225X5 / 305 X 3/3/3
Peck Deck: 80X5 / 100 X 5/5
Cable bar curls: 130X6 / 150 X 6/6/6
Arnold Curls: 35 X 5/5/5
I wanted to try to just use DBs today but once I lifted the 95LBS dumbells up my shoulder started hurting. So I went back to the bar. My elbow was a little sore but I put some joint cream on it and it felt better. I want to get some hooks so I can use dumbells without jerking them up into position.
11-27-2006, 04:09 PM
I was to tired and busy last week to enter in my leg work out so here it is now.
Squats- 135x5 / 155x5 / 185 X 5/5/5/5
Leg ext- 110X6 / 130 X 6/6/6
Leg curls- 120 X 5/5/5
Here is todays workout.
Incline BP- 135x5 / 155x5 / 185x5 / 215x5 / 225x3 /
235x1 / 215x5 / 225x3 / 235x1
Flat BP- 300X3 / 305x3 / 315x1
Peck Deck- 100x5 / 110 X 5/5
DB Hammer curls- 65 X 5/5/7 (first two set I held for 2 seconds)
Bar curls- 90 X wide grip- 6/5 narrow grip 5/5 alternated grip.
11-27-2006, 05:42 PM
Strong benching man, great incline.
11-27-2006, 06:06 PM
Thanks man, the incline did me in. I couldnt hit all I wanted on the flat bench.
12-05-2006, 07:35 PM
Hey guys. I have been really busy the past couple weeks. A couple 60 hour work weeks and I have also been a little down and out. I got recall orders from the Army to go back to Iraqi. My diet has been sucking but I have had a couple of good workouts.
Shoulder press maching: 175X5
Standing mil press: 95X5 / 135 X 5/5/5
Rear delt- 140X5 / 160X5/5
Lateral cable raises: 50 X 5/5/4
dips: 50 X 5/5/5
press downs: 160 X 6/6/6
Tuesday 12/5/06 250LBS
Flat bench: 315 X 3/3 / 325 X 2/2 / 335X1 / 345X1 / 365XNEG
Incline: 205 X 5/5/4
Cable flyes: 60X6 / 70 X 6/6
DB Hammer curls: 65X5 / 70 X 5/5 *2 sec hold on set 1&2
ISO curls: 40X6 / 50 X 5/5
The army recall to active duty has really stressed me out but today I felt really good at the gym and was able to concentrate.
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