A bit on me, I guess. I was 220 pounds back in September of 2007. I was a cardio fiend to begin with so that's mainly all I did in the gym. I dropped all the way down to 155 but still didn't have the abs I like. So now I have decided to eat and lift like crazy. I hope this helps me achieve the physique I want and one I can be proud of. I appreciate any and all help. I am eating 2270 calories a day with a 40/40/20 split of protein, carbohydrates, and fat.
Current Stats - 17 Years Old, Male, 158 Pounds, 5 foot 7 inches tall, presumably around 18% body fat.
Day 1: December 6th, 2008
3x5 Squat (30) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bench Press (30) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Deadlift (40) [Warm Up - 1x5 Bar, 1x5 20 lbs.]
3x12 Seated Ab Machine (80) [Warm Up - 1x12 20 lbs., 1x12 40 lbs., 1x12 70 lbs., 1x12 100 lbs.]
3x12 Tricep Dips
Post-Workout Cardio: 5 mins walking 3.5 mph, 5 mins walking 4.0 mph.
Last edited by xvicknumber7x; 12-06-2008 at 08:53 PM.
Today was great. Ate well in the face of my entire family eating pizza and wings. Instead I ordered a grilled chicken salad. Om nom nom.
Cardio: 20 minutes - Stationary Bike [Level 2 Resistance]
Last edited by xvicknumber7x; 12-07-2008 at 06:38 PM.
Another pretty good day .
December 8th, 2008:
3x5 Squat (80) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bench Press (80) [Warm Up - 1x5 Bar, 1x5 10 lbs., 1x5 20 lbs.]
3x5 Bent Over Barbell Rows (80) [Warm Up - 1x5 Bar, 1x5 20 lbs.]
3x12 Seated Ab Machine (100) [Warm Up - None]
3x12 Tricep Dips [2 unweighted, 1 with 25 lb. plate in lap.]
Post-Workout Cardio: 20 Minutes low intensity walking.
Last edited by xvicknumber7x; 12-09-2008 at 07:17 PM.
Good luck bro, I just started SS as well. So far I love it, I wish I had your dedication to recording all the foods I intake, at least im on a bulk though!
Last edited by primal21; 12-08-2008 at 06:16 PM.
I'm weak as ****. That's with the bar, so it's more like.....80. The bar is 45 and I can only do 35, haha.
Good day of eating. Weights again tomorrow, cardio was for today, albeit not much. Hopped on the scale and actually lost weight ;/.
Cardio - 20 Minutes Low-Intensity Walking
I know you can lift more man. So are you trying to gain weight?
OM MANI PADME HUM
Yeah I'd love to add muscle, even though I'm real skinny-fat. I'll try to lift more when I go later although my quads are super sore!
Some trainer told me I have bad form with Squats. I need to figure out how to do them correctly.
3x5 Squat (85)
3x5 Bench Press (85)
3x5 Deadlift (105)
3x12 Seated Ab Machine (100)
3x12 Tricep Dips (25)
Last edited by xvicknumber7x; 12-10-2008 at 04:40 PM.
Also, how are you doing your dips? You seem to be really strong if your doing 3 sets of 12 with your bw and 25lbs.
Last edited by ELmx479; 12-10-2008 at 04:44 PM.
Not strong at all, haha. I put my feet on a bench in front of me, put my hands on a bench behind me to make like a bridge with my body, and just put the weight in my lap. Then go up and down.
A fine day today. No gym today or tomorrow, then back Saturday morning.
Cardio: Stationary Bike - 30 Minutes [Level 2 Resistance]
Last edited by xvicknumber7x; 12-11-2008 at 08:50 PM.