Toby's journey to single digit bf%...

[radioheadhead]

ok, finally decided to do this to make me more accountable.

cliff's notes:

--- been training on/ off for 3 years
--- have gained 60 lbs, went from 145lb to 213 currently (6'0" tall)
--- big three lifts still suck, bench 270 squat 350 dead 360
--- estimate my bf% currently to be ~16%(?), can still BARELY see a few abs in the morning when I wake up, have some love handles, etc.

--- trying to get up to about 220-225 over the next couple of months, then go on a vicious but slow cut down to 8-9% bf. the lowest I think I ever got before was 11-12%

--- will add pics of before/ afer soon!

[radioheadhead]

currently training on a general push/ pull/ legs routine, 5 days a week

day 1 legs (hips, glute dominant)

--back squats (ramping sets up to working weights, low volume 4 working
sets ~ 3-4 reps)
--weighted lunges (3-4 sets of 7-8 reps per leg, currently using 75 lb dbs)
--calves (3-4 sets of 90 degree seated raises and 3-4 sets of leg extended calf
presses)
-- some core work, planks & walkouts
-- ham curls on a machine

day 2 chest/ tris

-- bb bench, ramping up to working sets of 3-4 reps, 3-4 working sets
-- skullcrushers
-- dips (bw+ 25 currently, 3 sets of 10-12)
-- dumbell flyes OR cable crossovers
-- triceps extension with the double rope-thingy
-- abs if I can stand it

day 3 back

-- deads, ramping sets to working weights 3-4 sets of 3-4 reps, sometimes
heavy doubles
-- chins, 4-5 sets to failure, usually reps fall like 10-7-6-6-4 or something
-- lawnmower pulls (bent db rows), 3 sets of 8 reps each side
-- shrugs (smith machine 3 sets of 10-12 reps heavy)
-- low rows on a machine (no T-bar at my gym)

day 4 legs, quad dominant

-- front squats (just started these and like them, 3 sets of 6-7 reps at
working weight)
-- leg extensions (i know, i know... but it blasts my teardrop area)
-- calves, same as above
-- abs
-- weighted lunges as above

day 5 shoulders, upper body accessory

-- incline db or bb press
-- OH presses, seated with dbs (maybe I should start standind for these?)
-- upright rows
-- scaption



critiques encouraged and welcome!
currently getting my bulking diet back in shape, I've been eating at maintenance for a while

[radioheadhead]

8-25-09

lower back feels a little funny, no deads today
chinups-- bw x 8/ x6/ x5/ x5/ x5
lawnmower pulls-- 45 lb db x 6/ 80 lb db x 7/ x6/ x7
smith shrugs-- 200 x 7/ x8/ 180 x 7/ x7
side and regular planks for core work

[radioheadhead]

8-27-09

squats -- 135x 6/ 225 x 5/ 315x 4/ x4/ 295 x 4/ x2/ 225x 6 speedy
calves -- 90 degree seated raises 120lb x 7/ 110lb x 7/ x7/ x 6/ 90lb x 6
leg extensions-- 250 lb stack x 7/ 230lb x 7/ x6
had to cut short, got to gym late


starting off great

[radioheadhead]

8-28-09

bench-- 135 x 7/ 185 x 6/ 205 x 3/ 245 x 3/ x3/ 225 x 3/ 205 x 6
seated db OH presses-- 45s x 7/ 65s x 7/ 75s x6/ 70s x 6
db flyes-- 65s x 7/ 60s x 6/ x 6
pullups-- bw x 9/ x7/ x6
side and regular planks

pretty pleased with the bench and overhead numbers today, I want to OH press 85s!!!

[radioheadhead]

8-29-09

deads-- 135 x 5/ 225 x 5/ 275 x 4/ 315 x 3/ 315 x 2
chins-- bw x 7/ x6/ x5/ x4
seated calves-- 210 x 9/ x7/ 190 x 6
shrugs-- 210 x 9/ x7/ 190 x 6

grip was very limiting on deads today, may strap in next time

[radioheadhead]

8-31-09

front squats- bar x 7/ 135 x 7/ 185 x 5/ x4/ 165 x 6
squats-- 225 x 6/ x5/ x5
seated calves-- 230 x 7/ x6/ 210 x 8
ham curls-- 185lb stack x 7/ x6/ 170x7

glad about the ham curls, one more plate left on the machine

[radioheadhead]

pics!!


first at about 145, skinny-fat guy 3 years ago:





last week, about 214 lbs

[LuNa]

Good luck with the journey. You have already made awesome progress and you have some very attainable goals. Best of luck!

[radioheadhead]

thanks!

9-2-09

incline db press-- 40s x 7/ 80s x 7/ x7/ x7/ 75s x 7
skullcrushers-- 90lb ez bar x 6/ x6/ 80lb x 7
cable crossovers-- 35 stack each side x 7/ x7/ x6
dips-- bw x 8/ x8/ x7
lots of leg lifts and planks for core work

feeling fat!!!!!
think I can go up on the incline dbs next time, trying to get to 100s for reps