Starting from scratch

[JustinF]

Well, decided to do this. I started training last Saturday, I'll start my journal now.

Goals:get rid of fat, put on alot of muscle, all while keeping speed, will need for football.

Posting four FAT pictures of myself. Will post new pics every month for self motivation and to see results.

Stick to diet and training, don't let up, remember when you used to be built!!!!!!!!!! Get the fire back!!

[JustinF]

one

[JustinF]

two

[JustinF]

three

[syntekz]

Good luck!

[JustinF]

four HOW DID I LET MYSELF GET LIKE THIS???

[JustinF]

11/30
BACK & TRI'S

DEADLIFT- 15@135 10@225 8@275
LAT PULLDOWNS- 15@100 10@190 5@200
CABLE ROWS- 10@110 8@160 6@170
DIPS- BODYWEIGHT 3@20 REPS
TRICEP PRESSDOWNS- 10@100 8@120 5@140
SKULL CRUSHERS- 10@110 8@120 6@140

20 MINUTES OF CARDIO BEFORE WEIGHTS, 30/30 TRAINING

[JustinF]

one forgot pic

[JustinF]

12/1

DAY OFF

[JustinF]

12/2
Again, today I did no workout. I did last Saturday thru Friday, so I took the weekend off. I think I will try to split it up a little different from now on as I feel like crap after taking two days straight off. Will resume tommorow!!

[YatesNightBlade]

Keep at it bro.

[JustinF]

12/3

CARDIO AND ABS
5 MIN. WARMUP, 20 MINUTES OF 30/30 INTERVAL TRAINING
SIDEBENDS- 25@25 LBS 25@35LBS 20@35LBS
CRUNCHES- 3SETS@50
OBLIQUE TWISTS- 2SETS@15

LEGS
SQUATS- 10@230LBS 8@330LBS 3@450LBS (FAILED 4TH REP)
CALF RAISES- 20@230 20@280 20@300
LEG EXTENSIONS- 12@180 10@215 6@240
CLEANS- 10@125 8@145

I don't know why, but I really struggle with the cleans. I don't know if it's because I do them last, or I'm just not used to them yet (new exercise for me)

I felt like I was gonna puke at the end. I was so tired I got pissed off because I still had to put my weights away.

Still struggling with the decision about taking creatine. Any thoughts anybody?

That's all for today!!

[ericg]

Try doing the cardio after your workout. Give ya more energy for lifting.

Nice Squat, should have included a pic of your legs. Whats your stats (height, wieght, bf%, age)??

Great job man

[JustinF]

I'm 23 years old, 6'5, 260 lbs. I don't know my bodyfat, but as you can see from the pictures, it's pretty high. The reason I do the cardio before weights is because I need to lose a bit of fat before really adding muscle, and if I wait until after the workout I know I'll slack off on the cardio aspect from being to tired from the weights. Thanks for the encouragement. It really helps keep me motivated, glad I decided to do a journal!!

[Paul Stagg]

Good Lord.

Justin = big boy.

I wouldn't bother with the creatine yet.. get your lifitng and diet in order first.

Cleans can be a little dicy... keep the wiehgt low and practice them.

Ditto on the cardio and ab work... do it AFTER you train your legs, if at all. I never do cardio on leg day - I'm too tired.

Nice lifts.

[jock227]

least ur a good lookin guy.. gettin buffed up'll only make it better bro

good luck

[JustinF]

12/4

Thanks jock, makin' me blush!! :o

As far as working out today, nothing due to the fact that I was installing my Direct TV system, took a little ( a lot) longer than expected.

Needed the rest after that leg workout anyways. Back at it tommorow!!

[ericg]

You gettin the NFL ticket?? Man this is a must for a football fan that lives away from their fav team. I am in Maine and have been a 9ers fan as far as I can remember, but with NFL ticket I have seen every game this year!!

Dam your a big guy!!

What part of Mass. are you from?? I have lots of relatives in that area.....happy liftin

[JustinF]

Yes Eric, I got the NFL Ticket. That's one of the main reasons I went to Direct TV. I live near Wocester. I didn't grow up around here though.

12/5

10 MINUTE WARMUP

CHEST AND BI'S
FLAT BENCH- 25@135LBS 10@210 8@280 3@310 (FAILED 4TH)
INCLINE BENCH- 10@210 5@240 2@260 (FAILED 3RD)
FLIES- 12@40 12@40 12@40
PREACHER CURLS- 12@90 10@110 5@130
DUMBELL CURLS- 10@50 10@50 6@55 (ONLY HAVE 2 DUMBELLS)

CARDIO- 15 MINUTES 30/30 INTERVAL TRAINING

Felt good through entire workout. Hurt like hell but felt good!! Keep pushing yourself!!!!!

[JustinF]

12/6

CARDIO AND ABS

30 MINUTES OF 30/30 INTERVALS
CRUNCHES
SIDE BENDS
OBLIQUE TWISTS

BACK TO WEIGHTS TOMORROW!!!!

[JustinF]

12/7

SHOULDERS

SHOULDER PRESS- 12@140 10@190 5@210
LATERAL RAISES- 9@25 12@30 12@30
SHRUGS- 15@225 10@305 10@325
UPRIGHT ROWS- 10@85 6@125 6@125

[JustinF]

12/8

CARDIO AND ABSCARDIO AND ABS
5 MIN. WARMUP, 25 MINUTES OF 30/30 INTERVAL TRAINING
SIDEBENDS- 25@25 LBS 25@35LBS 20@35LBS
CRUNCHES- 3SETS@50
OBLIQUE TWISTS- 2SETS@15

[JustinF]

12/9

DAY OFF

[JustinF]

12/10

BACK AND TRI'S

DEADLIFT- 10@225 6@275 4@300
CABLE ROWS- 10@110 10@140 8@190
LAT PULL DOWNS- 10@190 6@220 3@220
DIPS- BODYWEIGHT@8 BW@8
TRICEP PRESSDOWNS- 20@60 20@60 6@90
SKULL CRUSHERS- 10@85 6@125 4@125

[JustinF]

12/13

LEGS


CLEANS- 10X135 10X135 6X155
SQUATS- 10X250 10X320 5X420 (FAILED 6)
CALF RAISES- 25X280 25X320 21X230 (ALMOST FELL OVER)
LEG EXTENSION- 15X180 10X215 8X250

Today's workout felt really good. It really feels like I am making progress, I feel a lot better, and I think I look better too already. I am really excited about the upcoming season!!