ViciousBish

[ViciousBish]

Ok, I'm going to try to keep this up. I started back at the gym May 24 06. Cleaned up my diet by the end of June. Started at 320 lbs. I'm now 300 lbs.

I started with WBB1 routine. Now I have a 3 day modified BabyGotBack routine. A week ago I lowered my calorie intake to 2500 which is alot easier than I thought it would be.

[ViciousBish]

I've been on and off in the gym through Highschool. I always benched, but I never deadlifted or squatted. I rarely did legs at all. As a result, I bench 280 four times and can only squat 250 once.

This time around my routine is all the complex lifting. My goal is to drop to about 260 pounds by the end of the year and to improve on my major lifts.

[ViciousBish]

My routine is a modified BabyGotBack routine.

Monday
Horizontal push/pull

Bench press
ramp up to 280 lbs. for a total of 4 sets. (low reps 4-6)

Incline dumbell press
ramp up to 100 lb dumbells for a total of 3 sets (medium reps 6-8)

Dips or light flys or decline bench (need to fine tune this part but im really only interested in dumbell press and bench, so I don't really care for these excersizes other than dips. but i like doing dips as a tricep workout)

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deadlift
I've been doing these off and on, I should really start doing them again consistantly even if they are lighter than what I do. I'm just afraid for my lower back.

Barbell rows
These are alot weaker than my bench because I never did them.
I try to ramp up to about 155 for like 5-6 reps

T bar or dumbell row or machine row
(don't reallly care for these after I do deadlift and barbell row so I should fine tune this)


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Wed
legs

leg press
this is for warm up. I ramp up to the full load of the press. which at my gym is only 810 lbs. (8 reps)

squat
I ramp up to 225-250 with low reps
I do like 6 sets of this. I would really like to improve my squat. Every other day I atf squat with light or no weight for a couple sets just to keep my body doing the motion.

good mornings

machine leg curls and extensions

calves
standing and seated Very heavy weight
my other lifting days i throw in light calf work

Heavy abs
on my other lifting days I do light ab work.

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Friday
vertical push-pull

Chin-ups
I'm 300 lbs, I get in between 3 and 4

pull downs
I would really just like to do more chinups though, pull downs I can move the whole rack for more reps than I can chin-up.

Then I am lost for more lat excersizes so I pulldown with different grips.
gotta finetune that.

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standing military press.
I ramp up to about 185 with low reps

seated dumbell overhead press
ramp up to 90-95 lb dumbells. medium reps

Now i'm lost and dont care anymore and end up supersetting stupid light shoulder excersizes.

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Also I do heavy forearm workouts once a week usually on legs day at night with my CoC.

[ViciousBish]

In my routine. I hate my third excersize on every bodypart. I really need to fine tune my third excersize for all my bodyparts.

Also traps I throw in on friday. 2 heavy excersizes.

[ViciousBish]

I also throw in arm work after a day at the gym on any of the 3 days. Which is usually barbell curls, dips, seated dumbel curls, tricep extensions.

[ViciousBish]

Tuesday

Off day.

Gonna aim for 2500-2600 calories, my multivitamin, lots and lots of water. and Gonna keep my protein over 200 grams, and my fat at about 100 grams.

Also have a very strained neck. I don't know how I did that. My girlfriend somehow has the same strain in the same part of her neck.

Hopefully that heals quick although I don't think it will really affect my lifts.

[ViciousBish]

Still Tuesday

gonna do some karate practice.
gonna try and get 2500 calories.
1 gram of protein per lbm
.5 gram of fat per lbm
tons of water.

[ViciousBish]

Wednsday

Off day.

Was totally sick today, also my protein intake was low
****ty, hope i'm ok tomorrow!!!

[ViciousBish]

Thursday

Not sick anymore! New PRs!!!

today horizontal push/pull

Bench press
ramped up to 275x4 ( was gonna do 280x4 but i was short on time today)

Deadlift
ramped up to 365 for new PR!!!

100 lb dumbell press
couple sets

100 lb dumbell press
couple sets

decline bench
ramped up to 285x3 for new pr!!!

barbell rows
ramped up to 185 for new pr!!!

3 PRs!!!

[ViciousBish]

still Thursday


I skipped cardio today because I worked an extra job moving very heavy office furniture and boxes full of books and paper for about 3 or 4 hours.

[Built]

Hey, nice to see you feeling better!

You figuring your way around this 3-day compromise?

[ViciousBish]

Thanks Built! I'm real glad you posted. I like the 2 leg days together in 1 day for now. Having a blast with it.

Friday

Off day

25 minutes of martial arts

[mickyjune26]

I can understand about the deadlifts and your lower back. Doing squats and SLDLs have strengthened my lower back to be able to handle deads.

Congrats on the new PRs!!!

Moving boxes for 3 - 4 hours will negate the need for cardio any day.

I'll stop by more often.

[ViciousBish]

thanks for stopping by tall man!

Squats is the excersize I need most improvement on. I'm going to take an extra day off today because my lower back is still recovering from deadlifts.

I'm also gonna add in a second day of squats somewhere as well from now on.

As for the martial arts I say I'm doing. I took karate for a couple years and now I just do some kicks and punches for fun.

UFC on tonight!!!

[mickyjune26]

rock on with the UFC. A guy I knew was a UFC fighter, but since he had bad knees, they went for those each time. He was a big guy - 6'3", 290, but he lost all his matches.

Those guys are pretty tough.

[ViciousBish]

crazyness!

I just watch it on tv

Matt Hughes wins again! That crazy bastage!

Sunday

touched up on arms, abs, and weightless atf squats

[ViciousBish]

Saturday

Ok, haven't posted in a while.. but still working out.

Today.

Standing military press new PR!!!
ramped up to 190x5

seated dumbell overhead press
90 lb dumbellsx6, 3 sets

smith machine military press
190 lbs and the last time I use a smith machine for that ****.

chinups
bodyweight(alot) x4
bunch of sets

did shrugs and some arm and ab works

also tried thrusters after watching ANTHONY do them. FUN TIMES.

[ViciousBish]

Monday

NEW PRs!!

Bench
ramped up to 285 lbs

deadlifts
ramped up to 365 lbs

decline bench
ramped up to 300 lbs PR

barbell rows
ramped up to 205 lbs PR

incline dumbells
ramped up to 105 lb dumbells PR

t-bar rows
ramped up to 4 plates

pushdowns for fun

seated rows for fun

dips for fun



10 min of cardio

crazy workout- good times

[nhlfan]

Impressive OH press!

[ViciousBish]

Thanks Nhlfan!

I feel strong with military presses, I feel like my shoulders should be bigger.

[mickyjune26]

Dude, your mil press is pretty strong, and you're standing while doing them??!!!
Cool.
That would be cool to watch someone repping 190 pounds standing.
Congrats on the PRs.

[ViciousBish]

Wed

legs

atf squats
ramped up to 165 x 5

leg press
ramped up to 810 lbs x 1 PR

more squats with just the bar
full squats with just the bar

leg curls machine- Used all the weight for 10 reps x 2 sets
leg extension machine- Used all the weight for 10 reps x 2 sets

calf raises on smith machine
360 lbs x 8 reps x 3 sets PR

abs
elevated crunches
leg raises
machine crunches

some tricep and bicep work


walked on an incline for 20 minutes
hurried to the eliptical and di that for 20 minutes
then hopped up on the bike and did that for 20 minutes

[ViciousBish]

Thanks Micky, I can't wait to get 200 on the standing military press, just wish my legs would hurry and catch up with my upper body

[ViciousBish]

Thursday


20 minutes walking on an incline at 3.5 mph
12 minutes on a rowing machine
10 minutes on a stairmaster
20 minutes on the eliptical

all in a row for 62 minutes of cardio

[ViciousBish]

Friday

vertical push / pull

Seated dumbell overhead presses

ramped up to 2 100 lb dumbells for 8 reps (NEW PR
I was so happy after those

standing military barbell press
ramped up to 200 lbs for 1 rep PR

hammer strength military press
ramped up to 270 lbs. for 5 reps, ( I don't like this machine but I had nothing better to do)

chinups
a few sets of 5. I got 6 out of the first one PR on both

weight chinups
a set of +10 lbs.
a set of +15 lbs.

1 pull up


pulldowns.. all the weight (250 lbs.) x 4 couple sets


shrugs

ramped up to 315 lb barbell shrugs
then did 125 lb dumbell shrugs for 1 set cause I felt like I was gonna fall down.


cardio
20 min on bike
20 min walking on a level 5 incline at 3.5 mph
20 min on eliptical