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View Full Version : 200 pounds is always 200 pounds.



CarlP
07-22-2007, 12:32 PM
I've been around here for a couple years, learned a lot of things, and even got bigger and stronger from 2005 to halfway through 2006. Then came the house, wife, and baby. I no longer made time to get to the gym or eat good. My daughter is nearly seven months old, and we're all in a decent routine now. It's time to get serious again.

I'm 27 years old, 6'2" and 177 lbs. I don't really like that. I don't want to be a pro bodybuilder or powerlifter, but I want to get a lot bigger and stronger than I am now. I don't know if it's possible for me, but I would like to be a lean 220-230 lbs without the use of AAS. I'm starting a journal so I can get a little encouragement and a kick in the ass if I start getting lazy. My first few workouts will be trying to find out where I stand and what numbers I put up.

I usually get up early before work to lift, I've been doing chest/shoulders/tris, back/bis, and legs. I start to feel weak after 20-30 minutes, so I try to keep the workouts short and relatively intense. I'm open to criticism and suggestions for routine, diet, etc.

Yesterdays back workout:

Chinups - 3,4
Deadlift - 2x5x135
DB rows - 2x8x45

I feel like I need to add a little more in there. Three exercises seems too short. With only seven chinups, I don't know if my lats got enough attention.

CarlP
07-24-2007, 06:44 AM
Legs this morning:

Squats - 45x10, 95x10, 115x5,5
Seated calf raise - 80x8,8
Leg curls - 70x8,8

Leg curls suck, I think I'll try SLDL's next time. My strength has really dropped off. The squats took some effort. Maybe next time I'll add a few reps. I want to keep the weight low and work on form. I also need to watch Sensei's videos, because my hips are not flexible at all. I think that is where my main problem is.

CarlP
07-25-2007, 06:40 AM
Workout this morning:

Bench Press - 95x10, 115x8,8
DB shoulder press - 30x8,6 felt weak here, I wasn't happy about the last set
triceps pressdown - 90x10,10
decline crunches - 2x10

Not a horrible workout, I'm still getting back into the routine I guess.

CarlP
07-31-2007, 09:50 AM
Back again today:

DB rows - 45x8,8
Chinups - 3,2
Deadlift - 135x6, 145x5,5

I hate chinups. I suck at them and I hate them worse than bench press. I do love deadlifts though. Today's felt great. There were too many people curling for me to find any place to do some bicep work. Oh well, maybe next time.

Guido
07-31-2007, 09:56 AM
Nice start to a journal. May I be the first to offer you some :spam:?

I'd say 220-230 lbs pretty lean is not an unrealistic goal at all. It will take some time, work, and careful attention to diet, but it can be done. Shoot, I started off at 145lb a couple years ago and not a whole lot stronger than you are right now.

BTW, I like the journal title, being a Rollins fan, myself.

CarlP
07-31-2007, 10:03 AM
Nice start to a journal. May I be the first to offer you some :spam:?

I'd say 220-230 lbs pretty lean is not an unrealistic goal at all. It will take some time, work, and careful attention to diet, but it can be done. Shoot, I started off at 145lb a couple years ago and not a whole lot stronger than you are right now.

BTW, I like the journal title, being a Rollins fan, myself.

Thanks. I was beginning to think I was going to talk to myself throughout this whole journal. I'm hoping my strength will get back up to where it was in a couple months. I don't know much about Rollins' music besides Liar, but I love the article.

GroundControl
07-31-2007, 02:03 PM
nice journal title, hey I'm 6'2 too, how about I give you about 20lbs :p My goal is to get down to 220 too. Don't worry about your strength right now, it will come back, muscle memory is sick, just stay dedicated, in 16years you'll scare the **** out of any potential boyfriends lol

CarlP
07-31-2007, 02:39 PM
nice journal title, hey I'm 6'2 too, how about I give you about 20lbs :p My goal is to get down to 220 too. Don't worry about your strength right now, it will come back, muscle memory is sick, just stay dedicated, in 16years you'll scare the **** out of any potential boyfriends lol

Haha. I don't even want to think about raising a teenage girl right now.

CarlP
08-29-2007, 06:06 PM
I'm back after getting a stomach bug twice, from my daughter I think.

Yesterdays workout:

DB Bench: 45x8,8
DB shoulder press: 30x5,5
Triceps pressdown: 90x8,8

CarlP
01-29-2012, 11:25 AM
Longest gap ever in a journal? Since life has settled down into a decent routine, it's time to get back to lifting. I've also been running off and on the last few months. I'd like to run a 5k this year. It's gonna take a few workouts to figure out where I stand. Here was todays:

Deadlift: 2x5x95, 1x5x105 this is a humbling place to start
Barbell row: 2x5x65
Barbell curl: 1x5x65, 1x3x65

Gotta start back somewhere I guess. Anyone have any recommendations for chest exercises I can do without a bench? All I have is a barbell and a pile of weights, plus one pair of dumbbells. I need to find a power rack and bench for cheap.

CarlP
01-31-2012, 05:56 PM
Standing shoulder press: 45x10, 55x10, 65x10

I didn't know where to begin with these, so the bar seemed like a good place to start. I need some more chest and triceps exercises that I can do without a bench or rack. Where is the old WBB 1 routine stored these days?

CarlP
02-01-2012, 06:59 PM
Ran 1.5 miles in 15:53. Running sucks , but i'm improving at it.

CarlP
02-02-2012, 05:29 PM
Today is leg day. This would be much easier with a rack, but for now I have to clean and press the weight to get it on my shoulders. Luckily, I'm starting off with super light weight to make sure I get my form good.

Squat: 45x10, 55x10, 65x10
Good morning: 45x10, 45x10
Weighted crunches: 25x15, 25x15

I need to find a suitable block or step to do some calf raises, but for now, this will have to do.

CarlP
02-04-2012, 02:16 PM
I ran week 4 day 3 of Couch to 5k this morning: 2.2 miles, 26:14. Running still sucks.

Back and biceps this afternoon. I added some weight and volume to my last back workout.

Deadlift: 95x10, 115x10, 135x6 it feels good to put real plates on the bar again
Bent over row: 65x10, 75x5
Barbell curl: 65x6, 65x5

I had plenty left in the tank for the deadlift and the rows, but the curls were all my sorry ass arms could handle. Long skinny arms may be good for pulling, but they suck for curling.

chevelle2291
02-04-2012, 02:28 PM
You would benefit immensely from either stronglifts 5x5 or madcow 5x5.

http://www.vicjg.com/aspx/madcowint.aspx

CarlP
02-04-2012, 02:39 PM
You would benefit immensely from either stronglifts 5x5 or madcow 5x5.

http://www.vicjg.com/aspx/madcowint.aspx

I will definitely look into those. I'm still gonna spend the next week or two figuring out where I am strengthwise, then I will settle into a routine. Thanks for the info and thanks for keeping me from talking to myself throughout the entire journal.

CarlP
02-07-2012, 05:23 PM
Legs again today.

Squats: 45x10, 65x10, 75x10
Good morning: 45x10, 55x10
Weighted crunches: 25x10, 25x10

Squats feel good. I'll be adding a little more weight next time, until I get to where I can't clean it anymore. I can feel a stretch in my hamstrings during the good mornings, but I also feel like they aggravate my back a little. They will stay light until I can get a good feel for the correct form. I had never done them until last week.

chevelle2291
02-07-2012, 05:41 PM
You are cleaning the bar onto your back? Are you working out at home?

GMings are definitely a high-risk exercise. You could probably hold off on them. Deadlifts and SLDLs will target the same muscles, albeit differently.

CarlP
02-08-2012, 03:34 AM
You are cleaning the bar onto your back? Are you working out at home?

GMings are definitely a high-risk exercise. You could probably hold off on them. Deadlifts and SLDLs will target the same muscles, albeit differently.

Yes, I'm working out at home. Power rack is on my shopping list, probably when we get our tax return. I may switch GM's for SLDL's. I've had some recurring back issues, and I don't want to go through that again.

CarlP
02-08-2012, 04:23 AM
Week 5 day 1 of C25K: total of 2.21 miles in 26:06. This includes the warmup.

GazzyG
02-09-2012, 09:26 AM
Hey Carl - I'm following your journal too now, bud. Keep it up!

CarlP
02-10-2012, 02:53 PM
Deadlift: warmup with 2 sets of whatever was still on the bar, 55 or 60 pounds
95x10
135x5
145x3
155x3
175x1
the set with 155 felt better than 145, so I threw 20 lbs on there and did 175 with only the time it took to add the weight as a break between sets.

Bent over row:
70x8
75x8
It was hard to stay bent over for these with my back tired from the deads. The rows are beginning to feel better, I'm trying to concentrate on squeezing my shoulder blades together at the top.

Dumbbell hammer curls:
25x8
25x7
Arms were spent. My arms suck

I spent the whole workout tasting the McDonald's I had for lunch. Time to wash it down with a protein shake. I think I reintroduced whey protein to my gut too fast recently. I picked up a tub at GNC on sale Wednesday night. I had two scoops that night and three more on the way to work Thursday. I spent the whole day Thursday feeling like bloated ass. I don't remember it making me feel this bad when I used to take it. Luckily the gas was mostly gone by bedtime, because if I left a protein fart in the bed my wife would have kicked me out to the couch.

CarlP
02-11-2012, 06:07 AM
W5D2 of C25K this morning. 2.46 miles in 25:54. It was 32*, windy, with a couple snow flurries. Running sucks.

CarlP
02-12-2012, 03:14 PM
W5D3 of C25K today. 1.58 miles in 16:52. I was supposed to run 20 minutes straight, but fell short. I'll repeat this again this week.

GazzyG
02-13-2012, 08:30 AM
Running sucks, Carl. I feel your pain, haha.

CarlP
02-14-2012, 02:51 PM
Another attempt at chest/shoulders/tris.

Standing shoulder press:
45x10
65x10
65x10

Skullcrushers: I had to do these lying on the ground due to lack of a bench.
45x6
45x6

Pushups: Should have done these before the skullcrushers.
8
5

A grand total of 13 pushups. That blows.

Coke
02-15-2012, 04:41 PM
Looking into a gym membership will do you a world of good for what you are after. No need to rush into it though, just look around if you haven't already, and dial in on a spot.

Working with a nice split at home in the meantime, stay on it man.

CarlP
02-15-2012, 06:48 PM
Back and biceps tonight:

Deadlift: I love deadlift. It has always been a favorite of mine. These felt good tonight. I had more in me, but I don't want to rush things.
135x5
145x5
155x5
185x1

Bent over row:
75x8
80x8

Barbell curl: These have always been a weakness. Damn skinny arms.
65x5
65x7

Coke
Thanks for stopping by with some encouragement. I plan on buying a rack and bench with some tax return money. Between work and school and two young kids, working out at home is easier for me right now. With a year's worth of gym fees, I could probably buy most everything I need and have it forever.

CarlP
02-17-2012, 11:36 AM
The running and the leg workouts are going to be on hold for a bit. I went to the doctor this morning for some foot/ankle issues that have been bothering me for a while. He is suspecting gout or a stress fracture. I had some blood work done and a couple x rays taken, so I should find out later what the problem is.

Coke
02-17-2012, 01:35 PM
Sorry to hear it, hopefully this will be a minor setback if any at all.

No doubt you will find a way to work around this plight.

CarlP
02-19-2012, 08:46 AM
Xrays were negative and uric acid levels were normal, so no gout. My left foot is still swollen pretty bad. Doc is gonna treat it as a stress fracture. Gotta wear a protective shoe/boot to keep my foot from flexing for about three weeks. I'm gonna try and still get some upper body work done.

On a better note, we are getting back a pretty healthy tax refund in a couple weeks, so the garage will have a rack and a bench. When my foot heals completely, I'm going to visit a local store that specializes in running shoes and have them fit me with the right ones. I have a feeling that the shoes I have been using might have contributed to my injury.

CarlP
02-27-2012, 04:59 AM
Weighed in at 199.9 this morning. Still resting my swollen foot. I'm gonna get out and find some seated exercises to do. I can't stand taking this much time off lifting. I even miss the running a little bit.

GazzyG
02-27-2012, 05:22 AM
Sorry to hear about the foot issues, but when you get a rack your lifting will skyrocket, so don't sweat the time off in the meantime!

Coke
02-27-2012, 07:09 AM
You will be good to go soon enough bro, time is the key.

CarlP
02-29-2012, 07:26 PM
I couldn't stand it any longer. I had to get into the garage and lift a little. I did a couple seated exercises to keep from putting too much weight on my foot. It's still pretty swollen after being on my feet all day, but there is little to no pain, which makes it even harder to not work out.

Seated military press:
65x10
65x10
65x9

Seated dumbbell curls:
25x8
25x8

It felt good just to lift a little bit. I really miss deadlifts though.

GazzyG
03-01-2012, 03:50 AM
Good on ya for getting in there and getting something done!

CarlP
03-10-2012, 10:27 AM
Update: It's been a shitty week. My father in law passed away last Friday. I've been busy helping take care of business related to that. As a result, diet has been shit. My foot is still not 100% so I can't even go lift or run to clear my head.

Coke
03-11-2012, 12:40 AM
Sorry to hear of the death in your family...gonna be a good day when you can get back to it.

GazzyG
03-11-2012, 05:08 AM
Sorry to hear of the death in the family; I know it's a hard time and that there's a LOT of stuff that needs taking care of at times like this.

Despite all that's happening, make sure to take time out for yourself too.

CarlP
03-14-2012, 10:22 AM
When it rains it pours. I aggravated an old back injury on Sunday. I usually do it once or twice a year. This time I decided to try something crazy and go see my doctor about it. He's got me on some meds for inflammation and muscle relaxers. Then I start physical therapy on the 30th. Doc seems to think it is a muscular issue, and that physical therapy will help fix and prevent these problems. So now the running and lifting is on hold for a bit.

GazzyG
03-14-2012, 04:20 PM
hope the back gets sorted out quickly, bud! I know how bad back injuries can be - put you out of action for a long time.