Not really sure how to start, so I'll start with a little background.
Since March 2009, I had one goal in mind, and that was to get my life back to happy. I didn't even know what happy was, but I was about 500 lbs with practically zero muscle on me and at that point I just wanted to die. Instead I started fighting back. I started off slow, just eating better and simple workouts, by September I had almost quit, I was tired and just being lazy. That December my friend was going to the gym to work out, he said print a guess pass and go, so I did. Rocky was the movie on that day, and i busted out 25 minutes on the elliptical. And from that day on I have yet to quit. I spent 2 years on the elliptical, just trying drop fat, it did its job, i went from 500 to 340. but I also burnt out. About 1 year ago, I started lifting again..I worked hard and just wanted to get my weights up. After being approached to Power Lift I didn't blow it off completely I just denied it at the time. But I kept it in the back of my head. I'd say in about July I approached the idea, and talked to Tone. He came up with a plan for me and some workouts to do and I'm falling in love with it all. I didn't push myself at first..I have a fear of failing..as I have failed before, but with the right group I know they can push me. After this past weekend or training with Jersey Iron Powerlifting I found out 2 of my numbers and hope to find out one more this week. I'm honored to train with them, They helped push me and kept me focused and though they didn't know me, the helped me become better, even in one day. I will be back at Iron Sport to train with them again. I'm glad to know that they have my back, when I do my first meet on December 1, 2012.
32 years old
As of now this is where I stand (pre meet):
This is where i stand as of now, and will train to up them all for the next meet. I just started the Smolov Squat program. and also trying to lose fat.. I have a lot going on, so i expect bigger result from my next meet
I will weigh myself today or tomorrow morning.
My Schedule is a little mixed up right now, but will be more solid once I figure it all out.
Just as an outline
Bench and Back
Squats and Deadlifts
Secondary Upper Body
Sunday will likely always be my off day.
Normally I'd do he elliptical for 1/2 hour - 45 minutes or longer depending on how I feel.
today I did this (as this is what I was told to do, and I don't back away from a challenge):
From back of the Gym to the front (distance unknown, i can figure that out) Carry one plate and leave at the front go back and get another. do this 6 times, then bring them from the front, back to the back. Goal: Under 12 Minutes. Rest 5 minutes and then do again, except this time carry 2 plates. Same idea, from back of the gym to the front, drop them off and go get 2 more. Do this 6 times, and then bring them back. Goal: under 8 minutes.
All said and done, the first round with 1 plate was done in 9minutes and 38seconds. Round 2 with 2 plates was done in 8minutes and 45seconds.
Took just over 18 minutes..I will beat these times. I planned on doing the elliptical or push ups after. Both my arms and legs weren't having it. That wont be the deal next time, Next time I push harder.
Today will be Secondary Upper body.
Last edited by DMS80; 12-09-2012 at 05:04 PM.
Yesterday was Secondary Upper Body.
Normally this day would be:
Sebastians, 3 way Shoulder Pulls, Bicep Curls (ezcurl bar), Tricep Rope and push ups to fail.
For whatever reason I changed it a little..but here it is:
3 Way Shoulder Pulls:
I would do the EZBar first then go to the straight, by the end my wrists had tightend up and i pretty much couldn't close my hands.
Skull crushers, I did this when i first started lifting, I'd lay down take a 25lb plate and just go do them. the goal is 4 sets, 25 reps a set (which I was able to do, not so much now)
Set 1 - 25
Set 2 - 25
Set 3 - 15
Then i stopped. my wrists again tightend up and closing my hands wasn't working. I dont know if it is from dehydration or something else. It doesn't happen all the time either.
Today is Bench. hopefully i can find my Max.
I prefer barbell curls and hammer curls and that's it.
It has been about a week since my last update, I really have to try to stay on top of this more than I Have been.
I learned the proper Bench Form on this day. something i will have to continue to work on.
i know this is not the best way to start it this update
Straight leg deadlifts on a 3 1/2" platform
Next day was squats
9/21 Squats DeLoad
Plate workout Cardio (i'll type out how it works when i have more time:
Set 1: one plate goal under 12 minutes. Done in 7 mins 36 seconds
Set 2: 2 plates. Goal under 8 minutes. Done in 8 mins 12 seconds
Set 3: 1 plate. Goal just get it done. Done in 7minutes 59 seconds.
9/24 (should have been bench, but i f'd up):
Lat Pull Down
Single arm row goal 100 w/ 20lbs
66 each arm
Straight Leg Deadlift 3 1/2" Platform
Belt and Band Walk
Forwards Up and Back
Backwards up and back
Side band shuffle, not sure what else to call it
up and back
was meant to be a cardio day, i was burnt out
did push ups and 1 mile on the elliptical.
DB Pec Fly
Lat Pull Downs
Saturday was Squats and Deadlift day. Squats may have been the best I've had yet since I started training. I'm starting to figure out my stance better then I have before. I was trying to concentrate on getting depth and did hit it a few times.
250x2 (tried for 3, went to far back and should have been able to recover, but I gave up on it to quickly, after a talk I knew I should not have given up and tried to recover)
Deadlifts with double minis
220 for 10 sets of 1.
did 8 sets and the last set i did 3. 11 total
Sunday I did Cardio:
Recumbent Bike 10 Minutes
Elliptical 10 Minutes
Treadmill 8 minutes
Last edited by DMS80; 10-01-2012 at 05:40 AM.
Well, you dropped by a pretty cool place with Jersey Iron...I think I'd never skip a beat if I had someone like Tone to kick my ass!
Good work in here, keep it up!
You're getting better each week! Your work ethic is phenomenal Dave. Very happy to have you as a part of the crew. You work hard, train hard, help where you can, and are always striving to be better. There, that's the nicest stuff you'll hear me say.
Don't make me tell these good people about your jerking off into a sock with a hole in it story and how it came out the hole and impregnated your grandmother. I'm telling you, that story will not go over well here. They don't take kindly to impregnating grandma through a sockhole around these parts.
4 sets of 25 @ 100lbs
4 sets of 25 @ 100lbs
This was a cardio day, I had to take my car to the shop so i decided to walk home. Was 3+ Miles. Totally wore me out.
Upper Accessory Week 2:
DB Pec Fly:
Lat Pull Downs:
When I was finishing up Tone came in. Tim wasn't there today so I stayed for if anything to Push him. Which turned into some more training. Never a bad thing.
Close Grip Pull Down:
2-Way Shoulders w/ Strap:
Wide Grip Row:
Overall just a great day. Always good to train with Tone, I always learn something new.
Today I rest and tomorrow is Squats and Deadlifts.
Last edited by DMS80; 10-05-2012 at 06:26 AM.
8 weeks out from my first meet.
110x 4 sets of 25
110x 4 sets of 25
Went on the elliptical after for some cardio, wanted 30 minutes, at 10 my entire stomach cramped up, made it to 15 minutes
I didn't write down my warm up sets like i should have.
my sets i know:
195x3 (may have been 4, but the form and everything on the last rep was so bad, i refuse to count it)
Close Grip Pull Down:
51 days till the meet
Skull Crushers (week 3)
Upright row (week 3)
DB Pec Fly (week 3)
WG Lat Pull Down (week 3)
WG Seated Row (week 2)