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Thread: Back In Tha Game

  1. #1
    Tha A Skillz's Avatar
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    Back In Tha Game

    Wsup y'all!

    I'm back in tha game, back in Bakersfield, back wit tha ol school work out partner. So I'm a drop tha weight, tha measurements, tha goals and tha routine for u rite here. Today is Day 1.

    Weight: 230 lbs @ 5'9.

    Measurements (Left, Right):

    Forearms: 12.125", 12.25"
    Arms: 16.5", 16.25"
    Chest: 45"
    Waist: 40"
    Hips: 40.25"
    Neck: 16"
    Legs: 27.5", 27.25"
    Calves: 17.25", 17.5"

    Short term goals: Lose 15 lbs by March 18th. Make sure each week there is an increase in strength and determine first set of maxes at the end of month.
    Long term goals: Change body composition, get back up to my peak strengths from before and move past them.

    Routine:

    Day 1 (Chest/Arms):

    Bench: 5 x 2-4
    Dips: 3 x 4-6 supersetted with Pushups 3 x Max
    Skull Crushers: 3 x 6-8 supersetted with EZ Bar Curls: 3 x 6-8
    Power Cleans: 3 x 3-5

    Day 2 (Back/Shoulders):

    Deadlifts: 5 x 2-4
    Rows: 3 x 4-6 supersetted with Chins 3 x Max
    Cable Upright Rows: 3 x 6-8 supersetted with Lying Bent Over Laterals: 3 x 6-8
    Power Cleans: 3 x 3-5

    Day 3 (Sprints/Bag Work)
    Sprints: 3 x 3 (30 sec)
    Bag Work: 3 x 3 (3 minutes)

    Day 4 (Hams/Abs)
    Stiff Legged Dead Lifts: 5 x 2-4
    Leg Curls: 3 x 4-6 supersetted with Hyperextensions or Good Mornings: 3 x Max or 4-6
    Cable Seated Crunches: 3 x 6-8 supersetted with Pushpulls: 3 x 6-8
    Power Cleans: 3 x 3-5

    Day 5 (Sprints/Bag Work)
    Sprints: 3 x 3 (30 sec)
    Bag Work: 3 x 3 (3 minutes)

    Day 6 (Quads/Calves)
    Squats: 5 x 2-4
    Hack Squats: 3 x 4-6 supersetted with Wall Squat Holds 3 x Max
    Standing Calf Raises: 3 x 6-8 supersetted with Donkey Calf Raises: 3 x Max
    Power Cleans: 3 x 3-5

    Day 7 (Off)

    I mite add sum touch ups to that work out but that's tha general idea.

    Day 1:

    Sleep: 4:30 AM - 6:30 AM, 6:45 AM - 12:30 PM
    Meal 1: Whole Bran Cereal w/2% Milk (1 Bowl)

    Peace!

  2. #2
    Tha A Skillz's Avatar
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    Meal 2: OJ, dates
    Meal 3: Grilled chicken breast w/BBQ sauce, rice
    Meal 4: Post work out protein shake
    Meal 5: Grilled chicken breast w/BBQ sauce, rice
    Meal 6: Protein shake

    3 min warm up jog
    Bench: 135 x 8, 155 x 5...205 x 4+1(p), 215 x 2+1(p), 2+1(p), 1+1(p), 205 x 2+1(p)
    Dips: 2+1 (p), 1+1(p), 1
    Supersetted w/Pushups: 4, 2, 1+1(p)
    Skull Crushers: 50 x 10+1(p), 60 x 5+1(p), 50 x 7+2(p)
    Supersetted w/EZ Curls: 70 x 7+1(p), 6+1(p), 5+1(p)
    Power Cleans: 135 x 5, 145 x 4, 145 x 4

    Peace!

  3. #3
    WBB Team Captain Coke's Avatar
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    Just the sprints and bag work alone will change things up for you in big ways...workout session is tight.

  4. #4
    Tha A Skillz's Avatar
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    No doubt, Coke. Good lookin out on tha post.

    Sleep: 3:15 AM - 6:00 AM, 6:30 AM - 12 PM

    Meal 1: Bran cereal w/2% milk (1 bowl), banana

  5. #5
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by Skillz View Post
    I'm back in tha game, back in Bakersfield, back wit tha ol school work out partner.
    Yeeeeeeah! 661 baby.

    Haha, I'll be followin the journal dude.

  6. #6
    Tha A Skillz's Avatar
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    Meal 2: Grilled chicken breast w/salad (tomatoes, pickles, cucumbers, lettuce and balsamic vinegar) along with BBQ sauce and rice, OJ
    Meal 3: Post work out protein shake
    Meal 4: Grilled chicken breast w/BBQ sauce on whole wheat bread, cranberry juice
    Meal 5: Protein shake

    3 min warm up jog
    Deadlifts: 135 x 8, 155 x 5...205 x 8, 225 x 6, 245 x 6, 265 x 4, 275 x 4
    Rows: 205 x 2+1(p), 195 x 3+1(p), 185 x 5+1(p)
    Supersetted w/Pulldowns: 120 x 4, 2+1(p), 110 x 4+1(p)
    Cable Upright Rows: 40 x 5, 9, 50 x 5+1(p)
    Supersetted w/Bent Laterals: 25 x 7, 6, 6+1(p)
    Power Cleans: 135 x 4, 4, 2

    Peace!

  7. #7
    Tha A Skillz's Avatar
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    Good lookin out, B-Town, I appreciate it!

  8. #8
    WBB Team Captain Coke's Avatar
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    You guys ought to hook up one day at the gym...starting to roll bro.

  9. #9
    Senior Member Bruteman's Avatar
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    Anyone doing some bag work has got my attention. Good work so far chief.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  10. #10
    Tha A Skillz's Avatar
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    Thanks, Brute.

    Sleep: 2:30 AM - 6 AM, 7:00 AM - 11:30 AM

    Meal 1: PB&J sandwiches on whole wheat bread w/2% milk
    Last edited by Skillz; 02-20-2008 at 03:38 PM.

  11. #11
    Tha A Skillz's Avatar
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    3 min warm up on bag
    3 x 3 mins bag work
    3 x 30 sec sprints, 3 x 20 sec sprints, 3 x 10 sec sprints (uphill)

    Meal 2: Post work out protein shake
    Meal 3: Rice, beef and spinach, OJ

  12. #12
    Tha A Skillz's Avatar
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    Meal 4: Beef and spinach
    Meal 5: Bowl of Honey Nut Cheerios wit 2 percent milk

  13. #13
    Tha A Skillz's Avatar
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    Sleep: 12:45 AM - 6:15 AM, 6:45 AM - 11:15 AM

    Meal 1: Wheaties w/2% milk (1 bowl)

    Tonite I gotta do hams and abs n tomorrow was supposed to b bag work/sprints day but me n my work out buddy gonna go visit my ol college tomorrow so we gone do our quad/calf day tomorrow n this weekend find sumthin else to sub bag work fo as we'll do sprints n sumtin else down @ my school.

  14. #14
    Tha A Skillz's Avatar
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    Meal 2: Rice, grilled chicken w/BBQ sauce, salad (tomatoes, lettuce, cucumbers, balsamic vinegar), cranberry juice
    Meal 3: Post work out protein shake
    Meal 4: Rice, potatoes, beef stew, pastrami beef
    Meal 5: Protein shake

    3 min jog
    SLDL's: 135 x 8, 155 x 5...225 x 8, 265 x 4, 275 x 4, 285 x 1, 275 x 2
    Leg Curls: 90 x 4, 7+1(p), 100 x 5+1(p)
    Supersetted w/Good Mornings: 95 x 5, 7, 105 x 5
    Weighted Crunches: 45 x 12, (Cables) 30 x 6, 8
    Supersetted w/Weighted Twists: 25 x 7, 6, 8
    Power Cleans: 135 x 6, 145 x 5, 155 x 2

    Peace!

  15. #15
    WBB Team Captain Coke's Avatar
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    Raising back up with the stiffies and all man.

  16. #16
    Tha A Skillz's Avatar
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    Yep, tryna move up in tha game again.

    Sleep: 3:00 AM - 6:30 AM, 7:00 AM - 11:00 AM

    Meal 1: Bowl of Wheaties w/Whole Milk (ran out of 2%)

    Peace!

  17. #17
    phil 4:13 Bako Lifter's Avatar
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    Super sick sldl's brotha, keep it strong.

  18. #18
    Tha A Skillz's Avatar
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    Good lookin out, B-Town.

    Meal 2: Chicken thighs w/BBQ sauce, rice, salad (tomatoes, lettuce, cucumbers)
    Meal 3: Post work out shake
    Meal 4: Protein shake

    3 min bike
    Squats: 135 x 8, 155 x 5...225 x 6, 245 x 4, 255 x 2, 2+1(p), 2+1(p)
    Hack Squats: 225 x 4, 3, 2
    Supersetted w/Wall Holds: 3 x Max
    Standing Calves: 270 x 9, 9, 7
    Supersetted w/Seated Calves: 70 x 7, 8, 7
    Power Cleans: 135 x 3, 4, 3

    Goin out of town tonite, hopefully can squeeze in a Meal 5.

  19. #19
    TJW jed's Avatar
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    neat workout man. nice squats!!
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  20. #20
    Tha A Skillz's Avatar
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    Good lookin out, Jed.

    Tossin in a meal 5:

    Meal 5: Whole oat and grain pancakes w/nuts, blueberry and sauce, whipped cream along w/milk

    Peace!

  21. #21
    Senior Member Klotz's Avatar
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    Do you have any specific strength goals?

  22. #22
    Strength & Protection Kiaran's Avatar
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    Finally found your journal here. Good luck with the goals. Looking dedicated as hell right now (I'm way to lazy to post my meals, lol). Makin my hungry reading your journal too, heh.

    Workout looks pretty solid but really taxing. The Upright Rows ever bother your wrists or shoulders? I stopped doing them last year cause my wrists always get pissed off. Where do you do your sprints at (indoor track)? If you can pull it all off, week-in-week-out, you're gonna be in some good shape. Don't over do it though, bro. 1 day rest per week isn't much.

    Lookin forward to seeing the progress.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  23. #23
    Senior Member
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    nice squats man
    2000 or bust

  24. #24
    TJW jed's Avatar
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    hey, do you use fitday? great website to track your cals and meals, etc if your already not aware of it.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  25. #25
    Tha A Skillz's Avatar
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    Klotz - Wsup wit u? I actually don't hav ne specific strength goals fo this month as I just wanna make progress from week 1 to week 4, rite now. Then month 2, I'm a set sum strength goals. Rite now, I just wanna make sure I move up a lil weight in each major lift for these first few weeks.

    Thanks fo stoppin by, Kiaran. Haha, yea, postin my meals is just a way to keep me motivated to eat rite cuz it ain't fun to b postin a whole bunch of junk food. N tha work outs r pretty taxin, but I'm lookin to adjust a lil each week. Tha Upright rows ain't too bad as I use a rope cable on a machine so givs me a lil more flexibility wit tha wrists, but I had problems when I used to do it wit tha bar, regular or EZ. As for sprints, I just do it uphill rite now at my homie's house cuz I like to do em right after bag work n he's got tha bag. Haha. I'll try not to overdo it tho, just keepin makin sure I'm aight. Haha j/p.

    Thanks Stumprrp.

    Well, I'm out back at my ol college fo these next couple days.

    Sleep: 5:15 AM - 12:10 PM

    I'm a c wat kinda work out I'm a do today to replace bag work and do my sprints, n scavenge fo meals.

    Peace!

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