Time+Patience Plus Consistency

[Time+Patience]

I'm gonna get straight to the #'s...

Early May

Weight 223
Waist 37"
Chest 47"
Legs 26 3/4"
Arms 16 3/4"

My BW has never been 205+, and this winter I went way over that. I didn't know I had it in me but I did get pretty sloppy with it. I cleaned up my diet in early May and my weight is currently around 210, I dropped a lot of water weight, but I'm still carrying a good amount of chub.


I decided it's time for a change with my old journal and that I needed to create a new journal, one with CONSISTENCY.

I have been on and off of these boards, and weightlifting, for a while. I was off for so long I couldn't access the password to my other account (Time + Patience) hence no spaces now.

I spent a lot of time searching threads in the Diet+Nutrition and I have the most detailed diet and goals ever, thanks to; Severed Ties, Borris, Built, and a few others, whose comments and questions were great.

Now for my new Goals; for October...

Weight 193- BF under 7%
Squats 385x8
Deads 405x6
Sumo's 475x5
Flat BB 225x8

My diet #'s will look like this...

Workout Days

Calories- 3,300
Fats- 25%
Carbs- 34%
Protein- 41%

Non-Workout Days

Calories- 2,800
Fats- 40%
Carbs- 20%
Protein- 40%

**I am going to be incorporating Olive Oil, Flax Seed Oil, and Fish Oil and Whey.

Workout Schedule

Day 1- Quads
Day 2- Chest/Delts
Day 3- Off
Day 4- Back/Hams
Day 5- Arms
Day 6- Off
Day 7- Repeat

*I rarely focus on my Bi's and Tri's, so I am dedicating a day to them, to make sure I work them out.
**I'll be splitting Quads and Hams. By working my Hams w/Back I'm hoping to give my Hammies a kick in the Ham.

I'm going to post a couple pictures for the befores, then I'll post some afters; every month or maybe sooner if the progress is noticeable.

Any comments, questions, or concerns, regarding my Diet, training, or anything else, please shoot me a message.

[Time+Patience]

Current pictures as of June 1st, 2009. I went from 190-195 up to 220ish over 6-7 months. I got sloppy as you can tell...

Following attachments are 2 Front and 2 Back...

[Time+Patience]

I forgot to add a picture of the Wheels. They usually have been a strong point for me, I lost some definition, but what definition is there does not show through very well due to the pasty whiteness color that you see there.

The last pic (110) is from 2006, and that's a good idea of how lean I want to be, but with the added size I've put on over the years.

I am hoping to have a solid tan overall to allow for max. definition.

My biggest goal is to look like I have never looked before, Lean-wise.

[benno]

Hey mate, Looking pretty thick and solid You would rip up massive. Good to see youve got a good diet plan outlined etc. All the best in achieving those goals.

[Time+Patience]

This is a catch up post with 4 of my past workouts...

Wednesday May 27th

Squats** I'm going w/a traditional BBing stance.
315x 8/7/7

Leg Press**Feet are no further than shoulder width.
405x 12
495x 12/12/12

Lying Leg Curls
90x 15/15/14/15/12

Standing Leg Curls
35x10/8- I couldn't do anymore Leg Curls

SLDL**I'll be doing SLDL on Back days, I'll also be going heavier
95x 20
115x 20/20


Thursday May 28th

Flat BB
185x 10/10/9/8

Hang Cleans**I superset my Bench and Cleans
185x 10/10/10/10

BB Military
135x 10/ 6/5/4/3/2 **My Delts were spent after the Flat BB

Flat DB Flyes
40x 8/8/6/5

DB Side Raises
35x6/7


Tuesday June 2nd

Squats
315x 8/6/6
335x 4/4

Leg Press
585x 10/10/10

BB Lunges
Bar x 12/12/16**I couldn't imagine adding more weight right now!

**My Legs were shot after this workout. I haven't worked my legs this hard in quite some time. If I continue this, I should see some good size and detail within a few weeks.


Wednesday June 3rd

Flat BB
185x 10/10 205x 4/5

Hang Cleans** Superset w/Flat BB
185x 10/10 205x 6/6

BB Military
145x 9/8/8/8** I faired a bit better on these. I have to do them in a power cage due to no spotter.

Flat DB Flyes
35x 10/10/10/10

Side DB Raises (Superset w/the Flyes)
35x 12/12/12


The past 2 workouts have been great workouts. That's when I really had every goal, detail, and thought in the right order.

If I could consistently train and diet with this continued focus, then the results over the next 3 months could be the best I've EVER experienced in my life.

[benno]

Good numbers on the lifts, keep at it!

[Time+Patience]

Hey mate, Looking pretty thick and solid You would rip up massive. Good to see youve got a good diet plan outlined etc. All the best in achieving those goals.

What's going on Down Under. Thanks, I'm hoping to keep as much size as I can, while ripping it up. I'm hoping my diet is just about right on my caloric intake. I'm not as scientific as some members are, but I have an idea of what I need.

[Time+Patience]

I woke up early, 3 AM, so I could squeeze in my workout at a time where I would be able to get it done in quick fashion.

Friday June 5th

SLDL
245x8/8/8/8 *I haven't gone heavy in a while, and these were strenuous for sure.

Pullups/Pulldowns
BWx8/7/6
135x9/9/8

BB Rows** I pull the bar into my lower chest area, to work the upper back more.
165x 10/10/10/10

Rack Deads
275x10
325x 6/6/6
275x10

I had to get this workout in rather quickly, since I open up the gym in the mornings. It wasn't a bad workout, bue I'm not accustomed to working out so early, let alone be up quite that early.

I plan on getting up over 300+ on the SLDL's and I'm looking to get up to 400+ on the Rack Deads, but it depends on where in my workout I do these exercises.

[Time+Patience]

Monday June 8th

Squats
335x 5/5/5/5

Leg Press
675x 8/8/8

Lunges
Barx 22 Reps

I also did a small amount of calve work.

I had to be very brief with my workout. By the time I was done arguing with my 3 year old son, I got him into the Gym Playroom, I had less than 40 minutes after a brief warmup.

I actually pushed myself on the Leg Press this week. I think I could be at 765 soon enough. The Squats were very hard, to get those 5 reps, but I did up my reps and did it for 4 sets.

I'm hoping to be repping 365 by August.

[Time+Patience]

Tuesday June 9th

Flat BB
205x 8/8/8/8 ** I had to stop and rest after the first 6 reps after the 1st set.

Hang Cleans
205x 8/8/8/8

DB Side Raises
40x 8/8/8

DB Upright Rows ** Superset w/DB Raises
40x 8/10/10

Flat DB Flyes
40x 8/10/10

I had 2 Finals today, so I didn't get to workout until 8:30, which is very late for me, so I was speeding through my workout. I was getting one hell of a sweat though.

I did some HIIT cardio, I only did 3 intervals where I was maxing out the treadmill for about 30 seconds. I also did some Ab work.

I was able to up my weight on everything this week. I'll probably go up to 215 for Flat BB and Hang Cleans and work my way up to 6-8 continuous reps, hopefully I can get that done within 2 workouts.

[benno]

Looking good and strong as always. Good numbers on the squats and leg presses bro.

[Coke]

Numbers are looking solid man, damn good pics too.

[Time+Patience]

I went to work early, 4 AM, and did a Mini morning session and saved the big stuff for later in the day.

Thursday June 11th

AM Workout

Leg Curls
80x 15/15/15/15 110x10

Pulldowns
135x 12/12/10/10

PM Workout

BB Rows **Bar to Chest
185xx 10/10/10

BB Rows ** Bar to lower abs
225x 8/8/8

Deadlifts ** Conventional
405x3
405x 1/1/1 **Limited Rest on these- I was surprised at how "easy" 405 was.

SLDL
245x 10
265x 6/6

**Kick ass workout!**

I'm going to do both types of Rows for a while to ensure overall back thickness. I've lost some of my Lat width, since I don't do many Vertical Pulls, so I'll eventually switch it up and do 2 Vertical Pulls instead of 2 Horizontal.

I'm very enamored with overall Back thickness, so that's my focus, hence the reason why I'm doing the Deads also. I hope I can implement the Deads and Squats in the same week without any harm. I'll just be doing quick Singles for the Deadlifts.

I should be up to 450 on the Deads and 300+ on the SLDL soon enough!

[Brian999]

WOW, big difference from the old pics to the new ones! Good job!

[Time+Patience]

I felt like complete Hell Monday, and still had a hangover from my odd illness Tuesday, so I postponed my workout until Wednesday.

Wednesday July 1

BB Rows ** To lower Abs
205 x 15/15/15

SLDL
315 x 6/6/6

Sumos
405 x 1/1/1
455 x 1/1

Lat Pulldowns
2 sets x 20+ (120 LBS, I think)

Rear Delt Pulls
3 Sets @ 75-90 LBS

I took a nap right before this workout and I felt a little stiff at first, mainly my back on the BB Rows, that's why I only did one version of the Rows.

My weight is down to around 204. I've lost about 4-5 pounds within the past 4-5 weeks, so my progression is right where it should be. I'm not used to progress this slow, but I'm sure I was losing a good amount of muscle along with fat in times past.

I believe my Calorie intake is where it should be to be losing fat without losing much muscle this time around. I have been following a High Protein, Low Carb, and Fill in the Fats type of diet, but I haven't been 100% with it, I'd say around 85%, but the progress is slow and steady. I'm looking to finally go sub 200 by August.

I'll follow this diet and this basic routine until August, then I might change things up, maybe just the routine, maybe my routine and diet. Again I'm trying to experiment.

If I do change my routine, I'll probably go with what Coke suggested, 1 muscle group a day, or to a 4 day split, which enables me to hit everything twice a week.

[Coke]

That is a big back day bro.

[benno]

I felt like complete Hell Monday, and still had a hangover from my odd illness Tuesday, so I postponed my workout until Wednesday.

Wednesday July 1

BB Rows ** To lower Abs
205 x 15/15/15

SLDL
315 x 6/6/6

Sumos
405 x 1/1/1
455 x 1/1

Lat Pulldowns
2 sets x 20+ (120 LBS, I think)

Rear Delt Pulls
3 Sets @ 75-90 LBS

I took a nap right before this workout and I felt a little stiff at first, mainly my back on the BB Rows, that's why I only did one version of the Rows.

My weight is down to around 204. I've lost about 4-5 pounds within the past 4-5 weeks, so my progression is right where it should be. I'm not used to progress this slow, but I'm sure I was losing a good amount of muscle along with fat in times past.

I believe my Calorie intake is where it should be to be losing fat without losing much muscle this time around. I have been following a High Protein, Low Carb, and Fill in the Fats type of diet, but I haven't been 100% with it, I'd say around 85%, but the progress is slow and steady. I'm looking to finally go sub 200 by August.

I'll follow this diet and this basic routine until August, then I might change things up, maybe just the routine, maybe my routine and diet. Again I'm trying to experiment.

If I do change my routine, I'll probably go with what Coke suggested, 1 muscle group a day, or to a 4 day split, which enables me to hit everything twice a week.

Really strong back workout! Nice stuff man.

[Time+Patience]

I haven't slacked off, I'm just playing catch up.

My son's birthday was the 4th of July. I was out of town visiting family, and I went off of my diet a bit and I didn't feel like breaking away to get my workouts in, so I just pushed everything back a few days and enjoyed the rest.

I definitely Carb loaded over the weekend, and my weight jumped up a few pounds, but I'm already back to normal about 202 right now.

Thursday July 2nd

BB Curls
90 x 10/10/10

Skulls
90 x 10/10/10

BB Overhead Ext
60 x 8/10/8

Concentration DB Curls
30 x 10/8/8

Rope Pushdowns
50 x 12/12/

Rope Curls
50 x 15/15

** Solid workout, actually one of my better Arm workouts.

Tuesday July 7th

Squats
135 x 20
225 x 12
275 x 10
315 x 6/6/6/4/4

Leg Ext **Single Leg
30 x 12/12/12

Sissy Squats ** Held stretch at bottom
BW x 10/10/10

* I'm trying to keep my Squat stance narrow w/my feet straight ahead. I can feel it in my outter Quad and top half of my Quads, up to my hips.

** I'm really feeling these workouts directly in my Quads with a little lower back. Going as planned.


Wednesday July 8th

Smith Flat BB
185 x 9/10/10/10

Decline DB Fly
40 x 8/10/10

Incline DB Press
60 x 12/11/11

Side DB Raises
20 x 15/15/15

Cleans
185 x 5/5/5

* With the small tweak in my workout I felt this directly in my Lower & Outter Chest, which is my focus.

** I'm changing up the workout for this day. I'm doing 1-2 Light Delts movements. I'll do some Shoulder Presses before I start my Arm workouts.

So far things are looking pretty good. I was getting to caught up in my weights, now I'm trying to focus solely on feel. I'll continue to lift by "feel", I'm more or less putting the most focus on my Diet.

[Coke]

Nice job those few sessions dude.

[Unholy]

Keep it up mang! Would like to see more frequent updates, hows body composition coming along?

[Coke]

Good deal with the update(s)...no question you'll find a way to keep on track.

[Time+Patience]

Thanks Unholy and Coke, I'm trying to stay consistent, if it wasn't for that damn 4-5 week mishap, I'd would be very happy with where I was at, because I know I lost substantial muscle mass, while adding some fat onto my back, which is my "fattest" area, so more work to do now.

Tuesday Sep. 1

HIIT
3 x 60 sec Sprint @ 12 MPH
75 sec Sprint @ 12 MPH

HS Decline Press
315 x 15 + 5 Negatives

Flat BB
135 x 3/3/3/3/3/3/3/3


Wednesday Sep. 2

Leg Press- Wide
595 x 12 + 8 Negatives

Sissy Squats
BW x 10/10/10

Seated Leg Curls
75 x 12/12/12/12/12/12/12

**The Leg Presses hammered me really good. It's apparent that you can't go much higher intensity when you do 1 extremely tough set for Legs. My legs were feeling this everywhere the day after.


Thursday Sep. 3

HIIT
3 x 60 sec Sprint @ 12 MPH

Pulldowns- Wide
150 x 12 + 10 Negatives

Pulldowns- V Handle
135 x 10/10
120 x 10/10

Pullovers
60 x 10/10/10

BB Curls
80 x 20 + 5 Negatives

Cable Curls- 1 Arm
35 x 10/10/10/10

** My back and Bi's are definitely feeling worked after this workout.

I'm still dieting and trying to maintain the muscle. I'm also experimenting with this workout. In between my sets I do some intense stretching, so I try to stretch whatever muscle group I'm exercising and stretch the hell out of it. So far my chest and back are really noticing the results from it.

I like the HIT style routine so far, I'm throwing in 1-2 other exercises that I try to get 10 reps for, and I like it thus far. My body is sitll adjusting to the routine though.

If my diet goes well, and I think I'm comprehending my body right, I may enter a BBing competition next year, but I need to fully work on my weaker areas.

If I can get my strength up over the winter, I might also do a PLing competition before the spring, but I'll see how things play out.

[Time+Patience]

I'll update the rest of my workout later....

Friday Sep. 4th

DB Side Raises
35 x 20 + 5 Negatives

DB Side Raises
30 x 10/10/10/10

Overhead DB Ext.
75 x 15 + 5 Negatives

Rope Pushdowns
80 x 10/10/10/10/10

** The negatives are extremely hard on the Tri Ext's and the DB Side Raises, I can barely resist the weight, it just wants to fall, but I like these 2 exercises for my HIT sets.

[Coke]

Looks fine dude, got to be staying on it in here.

[muscled]

TP, you are a very strong OH presser and I will follow along. Nice work on the HIIT. I need to do more of that myself.