military press 45x10,95x8,135x5,5,5,5,5
ez-barbell curls 40x10,60x8, 110x5,4,4,4,3
pushdowns 100x10,150x8, 200x5,5,5,5,5
static holds 225x20sec, 315x12sec.
next workout increase to 145lbs on military, switch to close grip bench on tricep.
Thanks Off Road. A friend of mine and I were doing german vol. training but I felt like I wasnt gaining much from it. Right now im just doing the same outline as gvt (chest and back/legs/shoulders and arms) but 5x5. I might change the outline to push pull legs but we'll see. =D
Front squats 95x6,135x6
Stiff deads 95x6,135x6,185x6
Seated calf raises 45x8,90x6,90x6
close grip bench press 135x8,135x8,185x8,205x8,135x15
barbell curls barx10,95x6,95x6,115x4,95x6
hammer curls 30x6,55x5,30x12
Last edited by calvin305; 03-15-2011 at 11:21 PM.
Bench press 135x10,185x8,225x5,275x2,225x4
Rope pushdowns 100x10, 140x8, 180x4, 140x10
Face pulls 100x10x4
Hammer strength high pulls 90x8,180x5,180x5,180x5
Supported rows 45x8,90x6,135x5
Pulldowns cambered bar 100x8, 150x6,230x4
Bb curls 65x6,95x8,115x4
Hammer curls 35x5,55x5,45x6+drop set 35x5
Last edited by calvin305; 03-16-2011 at 06:32 PM.
3/16/11-weight 339 -1lb
11am-3 eggs, 6 slices deli ham
1:30pm-2oz. pork rinds
3:30pm-12oz. chicken breast, 8oz. sirloin, 1/2 cup broccoli
6:00pm-1oz. pork rinds
8:00pm-14oz. chicken breast, 1/2 cup broccoli
11:00pm- 1 chicken breast, 1 wing, 1 thigh
bench press bar x 10,95x 1, 135x1, 185x1, 225x1, 275x1, 315x missed
jm press 20x10,30x10,40x8,50x8
side laterals 20x8,25x8,25x8
Last edited by calvin305; 03-18-2011 at 10:07 PM.
I thought I would add some info about myself and my goals. Im 27 years old, 340lbs @ 44% bodyfat. Around 18 years old I was 455lbs and became diabetic type 2. I have always loved weight lifting and seeing how strong I can get but my training was more on and off. I had 1 year I weight lifted every week 5x a week but that was when I was around 18. I have been weight training straight since jan 1st every week atleast 3x a week and feel great about my strength increases in the past 2-3 months. My main goals are to stick to my low carb eating plan to control my blood sugar. I didnt take my diabetes seriously the past couple years and my blood sugar is normally 250-350 every day. I have been changing that since seeing my father go through all the problems high blood sugar can do in 15+ years of uncontrolled diabetes. My sugar on low carbs is normally 150-250(which is rare for me to go under 200). I have tried moderate carbs low calories but it still has me in the 200-300 area which I cant be in.
My main goals for starting weight lifting and eating better this year are to control my sugar first of all. My wife and I are planning to have kids soon and I want to be around long enough to enjoy them. Secondly my other reason for change is my strength. I always felt I could have been great in powerlifting and I love pushing myself in a sport that you only rely on youself( maybe im a loner lol). lastly my weight. When I was 455lbs I was 56% bodyfat but all I could think about is Im 200lbs of muscle? Imagine what weight training would do to me.Anyway im 340 now at 44% and my third reason/goal is to get under 300lbs. The last time I was under 300lbs was in the 8th grade. Furthur down the road I would love to stay around 300 but be around 25% bodyfat. I realize this would mean I have to gain about 25lbs of muscle while losing 75lbs of pure fat and it doesnt help that I want to do them both at the same time. But I have confidence in myself that I will.
One thing I would like is if anyone reading my journal has anything to say or input about something please share with me. I really need a set schedule for weight training because I always want to change my training each time I read about a new training routine lol. I also hate cardio but have been reading about complexes? this sounds perfect for me! But I do not know how to add them into my weight training routine(same day, off days,ect).
Thanks everyone for looking and I hope to hear from some of you.
11am- 3 scoops whey protein, 4 tsp fiber supplement
3:30pm- 2 chicken breast, 4 thighs, 3 drums roasted
9:30pm- 12oz chicken breast, 8oz top sirloin
11:30pm-2 scoops whey protein,1 1/2 cuos whole milk, 6 tsp fiber supplement
Squats 95x5,135x5, 185x2, 225x2, 275x1, 315x1
Seated leg curls 70x8,8,8
Lying leg raises 3x10
I felt a slight pain in my groin on the last set of squats.. it went away but I got a little scared maybe I was pushing it to much.
Last edited by calvin305; 03-17-2011 at 11:37 PM.
I am going to take the next 3 days off from weight training and do cardio/complexes. Monday I start fresh but I dont know if its going to be 5/3/1 or 5x5. I like how 5/3/1 is outlined but I dont know my maxes on OH press or deadlifts yet.
3/18/11- weight 337lbs -2lbs
12pm- kfc grilled chicken, 2 breasts, 4 thighs, 3 drums
4pm- 3 scoops whey protein, 12oz whole milk, 4 tsp fiber supplement
8pm- 12oz chicken breast, 8oz top sirloin, 1 cup broccoli
11pm- 8oz chicken breast
I did complexes today well i think they were complexes.. Holy crap it was intense..
Trap bar deadlifts 95lbs
Trap bar rows 95lbs
Standing military press 65lbs
Upright rows 65lbs
5 sets all done for 8-10 reps 60 sec rest between sets
Last edited by calvin305; 03-18-2011 at 10:04 PM.
8am- pork rinds
11am-12oz. flank steak
1pm-kfc, 2 grilled double down sandwiches
4pm-kfc, 2 grilled double down sandwiches
8:30pm-cheated on chinese food, pepper steak with fried rice and wonton soup
later on tonight im going to have 2 scoops protein with 1 cup whole milk and 2 servings of fiber
no workout today
8am- 3 scoops whey, 12oz whole milk, 2 servings fiber
12pm- 4 chicken breasts(about 16oz)
4pm- 2 slim jims
8pm- 16oz tilapia lighted breaded with whole wheat flour
No exercise today
I have not been sleeping great and working double shifts the past couple days doesnt help my energy levels. I think thats why I cheated yesterday. Im going to try and get 12 houra tonight because tomorrow I start a new workout routine!
bench press 135x10,10,10,225x10,135x12
incline smith bench 135x8,225x3,135x10
ez curl pushdowns 100x8,150x8,180x8,200x5 (all done strict, before I would turn it into a PUSH down instead of an extension at the elbows)
bench at first felt heavy and I was only going to stay at 135. After my elbows warmed up I felt good again and hit 225 for 10 no spotter which was a great feeling to handle 225 steady.
3/24/11- weight 335
Trap bar deadlifts 135x6,6,225x5,275x5,315x3,365x3,405x1!!!! Nailed it!! I was going to try 455 but I'll do it next time!
Pulldowns 100x8, 150x8, 200x8, 220x8
T-bar rows 45x8, 90x6, 135x6, 180x6
Ez bar curls 50x8, 70x8, 90x8
Hammer curls 35x6, 55x6+ drop set 30x6
Military press bar x 10, 65x8, 95x5, 135x7, 135x5
Side dumbbell laterals 25x10,10,10
Felt tired today, hopefully next week I feel up tp lifting more.
3/29/11 weight 334lbs
Bench press barx10,135x10,225x5,315x2( one assisted)
Pushdowns 100x10, 150x10, 200x10
Bent over rows 65lbs
Military press 65lbs
Upright rows 65lbs
6-10 reps 45 sec rest between complexes
Bad workout. Feel tired and just not into it today. 225 felt so damn heavy for sone reason. Not going up or down but just holding the weight. I didnt want to go in squating I wanted to deadlift but i havent done squats in a while.
Smith military press 85x10,125x6,215x3,175x6 (smith bar is 35lbs)
Side db laterals 25x8,8,8
Planks 45lbs X 35sec, 45sec
I went back to the gym because I felt better and I really only did couple sets of squats.
I've missed your journal so far but wanted to drop in and say hi. I'll be following your journal so good luck on your weight loss and strength training goals. Did you decide if you were going to use 5/3/1 or 5x5?
Thanks man, 5x5 but working up to a top weight. Sometimes my ego gets the best of me and I end up only doing a single but Im working on that. Im also working on form so sometimes I will go up and down in weight if I think my forms getting sloppy or im not going deep enough. Thanks for posting!
Trap bar deadlifts 135x5,225x5,315x1
I stopped and just left the gym. I dont know why latley i have been feeling weak or tired I dont know. I usually pass it after 2-3 sets but 315 felt like 500lbs.. Same as when i did squats the other day. Past week at work has been pissing me off. I do all the work a manager does but get min. Wage. Im not saying its that Ive just been in a shitty mood this week.
Last edited by calvin305; 04-03-2011 at 09:34 AM.
Trap bar deadlifts 135x5,225x5,315x5,405x5(new pr!)
What's up Cal. I know what it feels like to be where you're at now. I still am pretty heavy, sitting close to what you're at right now. I'm 26, haven't had a bout with diabetes yet but it runs pretty thick in my family. I'm sure we can encourage one another in our journeys. I've had a lot of success, and fun, with 5x5 but I'm like you as well when it comes to singles after a workout. I enjoy seeing that weight move. Stay the course and keep at it. Low carb works for sure, sucks, but it definitely works.
260's by May
Push press 45x10,75x10,135x10,185x3
Dumbbell side laterals 20x8,8,8
Face pulls 120x8,8,8
Last edited by calvin305; 04-08-2011 at 07:58 PM.