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Thread: This time im serious, Im gonna lose the extra lbs.

  1. #1
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
    15

    Time to get Serious.

    Just a little insite, i've never been any good at keeping with my workout programs. Im 25 now and still overweight, i've tried numerous times to stick to a routine but it always seems like at about 7 weeks in i lose all drive and go right back to eating like a pig. I tend to overeat as well as eat way to much fried food due to eating out several times a week for convenience.
    Stats: 6'1 225 lbs ( and like long walks on the beach)
    Im hoping this journal will help me stick to my routine and allow me to reach my goals.
    Strength Goals
    Bench: 350
    Squat: 500
    Body Goals
    Lose as much weight as it takes to remove what i affectionatly call my MuffinTop and Lovely Manly Lumps . Prolly about 30lbs. Gross HUH.

    For the last 9 weeks i have been doing a 5x5 3 days a week and have seen some good strength gains but only the last 2 week have started eating better and and doing cardio for 45mins on my off days except for sunday.

    Strength Gains from the 5x5
    Week1 Max
    Bench: 205x5
    Squat: 250x5

    Week9 Max
    Bench:265x5 (first 4 were easy 5th took about a 1/2 sec pause on lock out. I think i prolly could have done 5/10 more lbs)
    Squat: 365x5

    So now that i finished the 9 week period im starting a new routine.
    for the next 8 weeks. Week 0 you find your 5RM for all the primary lifts, and also at week 4.
    its a 5 day program
    Weeks 1-2 + 5-6 Monday
    Chest
    Weight Sets/Reps
    Bench
    50% 1RM 1/10

    60% 1RM 1/5

    70% 1RM 1/3

    Weeks 1-2 80% 1RM 4/8-9

    Weeks 5-6 90% 1RM 4/4-5

    60% 1RM 1/to Failure

    Incline Dumbell Press
    Weeks 1-2 10RM 3/10
    Weeks 5-6 6RM 3/6

    Dumbell Flye
    Weeks 1-2 10RM 3/10
    Weeks 5-6 6RM 3/6

    Biceps
    Barbell Curl
    Same as Bench Press Same as Bench Press

    Incline Dumbell Curl
    Same as IDP
    Rope Hammer Curl
    Same as Dumbell Flyes
    Forearms
    Same as BP

    Week 1-2 + 5-6Tuesday

    Legs
    Squat
    Same as BP

    Front Squat
    You get the Point IF Not Same as IDP

    Leg Extensions
    Same as IDP

    Leg Curls
    Same as IDP

    Calves
    Leg-Press Calf Raise
    Same as BP Same as BP

    Tricep
    Close-Grip Bench Press
    Same as BP Same as BP

    Cable Pressdowns
    Same as IDP Same as IDP

    Overhead Triceps Extension
    Same as IDP Same as IDP


    Hopefully you are still awake and that all made sense, my excuse will be that its my first journal entry. I will post the other 3 days tomorrow when i have more time.

    Did my 5RM for Week 0 yesterday.
    Results
    Bench: 265x5
    Squat: 365x5
    Close-Grip Bench: 215x5
    Barbell Curls: 115x5
    Wrist Curls: 135x5

    Oh yeah bout forgot Supplements.
    ON Protein
    Multi Vitamin
    ON Amino 2222
    Superpump 250 ( only used for a week, man this stuff will clean your guts out)

    Thanks to all. Take Care, have a great day, and GOD BLESS.
    Last edited by Lightweight83; 02-03-2009 at 11:43 AM.

  2. #2
    (SPEEDY) Beast Genetics's Avatar
    Join Date
    May 2008
    Location
    Slidell,LA
    Posts
    82
    Quote Originally Posted by Lightweight83 View Post
    Just a little insite, i've never been any good at keeping with my workout programs. Im 25 now and still overweight, i've tried numerous times to stick to a routine but it always seems like at about 7 weeks in i lose all drive and go right back to eating like a pig. I tend to overeat as well as eat way to much fried food due to eating out several times a week for convenience.
    Stats: 6'1 225 lbs ( and like long walks on the beach)
    Im hoping this journal will help me stick to my routine and allow me to reach my goals.
    Strength Goals
    Bench: 350
    Squat: 500
    Body Goals
    Lose as much weight as it takes to remove what i affectionatly call my MuffinTop and Lovely Manly Lumps . Prolly about 30lbs. Gross HUH.

    For the last 9 weeks i have been doing a 5x5 3 days a week and have seen some good strength gains but only the last 2 week have started eating better and and doing cardio for 45mins on my off days except for sunday.

    Strength Gains from the 5x5
    Week1 Max
    Bench: 205x5
    Squat: 250x5

    Week9 Max
    Bench:265x5 (first 4 were easy 5th took about a 1/2 sec pause on lock out. I think i prolly could have done 5/10 more lbs)
    Squat: 365x5

    So now that i finished the 9 week period im starting a new routine.
    for the next 8 weeks. Week 0 you find your 5RM for all the primary lifts, and also at week 4.
    its a 5 day program
    Weeks 1-2 + 5-6 Monday
    Chest
    Weight Sets/Reps
    Bench
    50% 1RM 1/10

    60% 1RM 1/5

    70% 1RM 1/3

    Weeks 1-2 80% 1RM 4/8-9

    Weeks 5-6 90% 1RM 4/4-5

    60% 1RM 1/to Failure

    Incline Dumbell Press
    Weeks 1-2 10RM 3/10
    Weeks 5-6 6RM 3/6

    Dumbell Flye
    Weeks 1-2 10RM 3/10
    Weeks 5-6 6RM 3/6

    Biceps
    Barbell Curl
    Same as Bench Press Same as Bench Press

    Incline Dumbell Curl
    Same as IDP
    Rope Hammer Curl
    Same as Dumbell Flyes
    Forearms
    Same as BP

    Week 1-2 + 5-6Tuesday

    Legs
    Squat
    Same as BP

    Front Squat
    You get the Point IF Not Same as IDP

    Leg Extensions
    Same as IDP

    Leg Curls
    Same as IDP

    Calves
    Leg-Press Calf Raise
    Same as BP Same as BP

    Tricep
    Close-Grip Bench Press
    Same as BP Same as BP

    Cable Pressdowns
    Same as IDP Same as IDP

    Overhead Triceps Extension
    Same as IDP Same as IDP


    Hopefully you are still awake and that all made sense, my excuse will be that its my first journal entry. I will post the other 3 days tomorrow when i have more time.

    Did my 5RM for Week 0 yesterday.
    Results
    Bench: 265x5
    Squat: 365x5
    Close-Grip Bench: 215x5
    Barbell Curls: 115x5
    Wrist Curls: 135x5

    Oh yeah bout forgot Supplements.
    ON Protein
    Multi Vitamin
    ON Amino 2222
    Superpump 250 ( only used for a week, man this stuff will clean your guts out)

    Thanks to all. Take Care, have a great day, and GOD BLESS.
    Good luck on your goals, remove fast food as a meal option, leave yourself enough time to prepare your own meals, and stick to your plan. It has to be a goal and not a burden.
    Excuses or results you cant have both.


    Training Journal- http://www.wannabebigforums.com/showthread.php?t=120147

    Vidshttp://www.youtube.com/user/gonzawr

  3. #3
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
    15
    Thanks for the Suggestions and insight.

    Headed to the gym in about an hour to figure out my 5RM for:
    Overhead Barbell Press
    Bent-Over Barbell Row
    Leg-Press Calf Raise
    Barbell Shrug
    I will get those numbers posted sometime this afternoon.
    Last edited by Lightweight83; 01-29-2009 at 10:27 AM.

  4. #4
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
    15
    Well that was a disappointing workout. While doing overhead press i starting having this sharp shooting pain from my right shoulder to my elbow everytime i pushed up. This is'nt the first time its happen though, last time i did front raises i had the same issue. Weird thing is dumbells presses did'nt seem to be problem. Either way this is what i came up with for my 5RM

    Overhead-Barbell Press:135
    Bent-Over Barbell Row :175
    Leg-Press Calf- Raise: 600
    Barbell Shrugs:275

    Now that i have my 5RM I Plan on doing a full body tomorrow and start the new program on Monday.

  5. #5
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
    15
    So yesterday i started the new split and wow coming off of the 5X5 to this new program is going to be interesting. I felt great during and after the workout but i wasn't able to complete my reps at the suggested weights as well as i wasn't able to finish due to only having a hour for lunch.So I dropped weight for a couple sets and i will have to take shorter rests between sets.

    2-2-09
    Bench
    LBs Set/Rep
    155 1/10
    185 1/5
    215 1/3
    240 1/8(Help with the 8th)
    240 1/6
    225 1/8 (Should have been 240)
    225 1/8 (Should have been 240)
    175 1/9

    Incline DB Bench
    65 1/10
    65 1/10
    70 1/10

    Barbell Curls
    65 1/10
    80 1/5
    95 1/3
    100 1/8
    100 1/8
    100 1/7
    100 1/8
    80 1/10

    Incline Dumbell Curls
    35 1/10
    35 1/10
    35 1/10

    Today is legs day so hopefully i will be able to walk tomorrow.
    Oh and i also added a Photo Sorta to my profile.

    Have a Great Day ALL!
    Last edited by Lightweight83; 02-03-2009 at 10:05 AM.

  6. #6
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
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    Holy Crap! I felt like gumbi walking around the gym today. This workout is awesome and i can't wait to see my total gains after 8 weeks.

    Squat
    LBS Set/Rep
    205 1/10
    245 1/5
    285 1/3
    315 3/8
    315 1/9

    Close-Grip Bench
    120 1/10
    150 1/5
    195 3/8

  7. #7
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
    15
    Holy Crap! I felt like gumbi walking around the gym today. This workout is awesome and i can't wait to see my total gains after 8 weeks.

    Squat
    LBS Set/Rep
    205 1/10
    245 1/5
    285 1/3
    315 3/8
    315 1/9
    225 1/12

    Close-Grip Bench
    120 1/10
    150 1/5
    195 3/8
    195 1/7
    150 1/9

    Leg-Press Calve Raise
    335 1/10
    540 4/10
    400 1/10

    Leg Extensions
    180 3/10

    Leg Curls
    120 3/10

    Cable Pressdowns
    150 3/10

    Once again i wasn't able to finish the workout due to only having an hour for lunch. I didn't have much of a dinner last night and totally paid for it today, I was sick to my stomache and lightheaded after my core lifts. Will have to pack on the protein tonight and get a good nights sleep if i want to be able to walk tomorrow.

  8. #8
    Senior Member
    Join Date
    Oct 2008
    Location
    Springfield MO
    Posts
    449
    Great start. It seems like you and I are very similar. The difference is I am only 5'7 and was 225. I think I will try to check in here to push myself. I also need/want to lose 30 pounds or so.

    If I had as much volume as you do I think I would get burnt out. (only insight I have
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day

  9. #9
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
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    No kidding we are very similar. And i typically fluctuate from 220 in the morning to 225 before bed. I will be bookmarking your blog as well. And thanks for the compliment.

  10. #10
    Loves gravy mattburns's Avatar
    Join Date
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    Location
    England
    Posts
    1,174
    Looking good in here mate, some good numbers put up! What are you doing for cardio?

  11. #11
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
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    For the last couple weeks of the 5x5 i was doing 45mins on the elliptical on my off days. With starting this workout im not really sure when i will be doing cardio seeing that i am trying to put about 8hrs between lifting and cardio. Probably keep it the same and just my off days which will be Thurs, Sat, Sun.
    My Journal
    http://www.wannabebigforums.com/showthread.php?t=120557
    5RM
    Squat 365x5
    Bench 265x5
    Dead lift 315x5

  12. #12
    (SPEEDY) Beast Genetics's Avatar
    Join Date
    May 2008
    Location
    Slidell,LA
    Posts
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    Looking good bro, stick with it.
    Excuses or results you cant have both.


    Training Journal- http://www.wannabebigforums.com/showthread.php?t=120147

    Vidshttp://www.youtube.com/user/gonzawr

  13. #13
    Wannabebig Member
    Join Date
    Nov 2008
    Posts
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    Thanks for stopping in Matt, Beast I appreciate your encouragement.
    Had a pretty good workout yesterday, nice pump going by the end.
    Im still struggling with the diet much improvement is needed.

    2-4-09

    Bent Over Row
    Lbs Set/Rep
    100 1/10
    120 1/5
    140 1/3
    160 4/8
    120 1/12

    OH Barbell Press
    80 1/10
    95 1/5
    105 1/3
    125 4/8
    95 1/5

    Dumbell Row
    95 3/10

    OH DB Press
    50 1/10
    55 1/10
    60 1/10

    Front Pulldown
    160 2/10
    180 1/10

    Lateral Raise
    30 2/10
    35 1/10

    BB Shrug
    155 1/10
    185 1/5
    215 1/3
    245 4/8
    185 1/6

    Need alot of work on my shoulders, they have always been my weakest point.
    Hope everyone has a great day.
    My Journal
    http://www.wannabebigforums.com/showthread.php?t=120557
    5RM
    Squat 365x5
    Bench 265x5
    Dead lift 315x5

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