Hey there guys, I am 19 5 6' and 238 pounds. I have gone below this weight and i was almost 265 pounds at one point. I have decided to follow the original WBB workout regime and have started to count all my calories on a day to day regime on FitDay. My goal is to get to 200 by late January, then 185 cut by June. I would throw pictures up, but I'm not too proud of my current appearance, I do have start pictures though so when the time comes, the world will see.
Flat bench: 2x6-8
Actual weight and reps: 135x10
Low Incline Dumbbell Press: 2x6-8
Actual weight and reps: 30x8
Actual weight and reps: I put on 140 pounds of counter weight and could only do 5. Any replacement for this movement? As my weight to strength ratio is crap right now
Chin ups: 2x6-8
Actual weight and reps: 120x8. I used the pull down machine as I cannot for the life of me actually do a chin up.
Dead lifts: 2x6-8
Actual weight and reps: 135x10
Barbell Rows: 2x6-8
Actual weight and reps: 80x10
Not enough weight, realized it to late.
Actual weight and reps: 50x12
Thanks for looking. I plan to update the log every day.
I was going to post the log of my daily meals but they wont let me do so until I get 10 posts. So sad.
so I got my post count up, here is my day calories.
Last edited by srjayochz; 10-26-2009 at 06:52 PM.
That did not work as planned. lol I cant seem to resize it for the life of me.
Last edited by srjayochz; 10-26-2009 at 07:06 PM.
Hey bro, welcome to the journals. You sound like a man with a mission. Your goals are definitely achievable and those cals and macros look great! How're you feeling about it?
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
I'm feeling good. There is a strange satisfaction from knowing how many calories everything is and being intelligent about what you eat. The gym, is suddenly making sense to me again. Before I was burning myself out and making no progress, it was a combination of insufficient protein along with an serious problem of over training. I seem to natural carb cycle which is a pretty cool thing. lol.
Macros planned Edit: Actual. out for today:
The fat is rather high, probably the eggs in the morning. I am going to switch out to egg whites. Will be working out tonight, legs. I can't wait =0
Last edited by srjayochz; 10-28-2009 at 06:17 PM.
Today's work out:
Hack Squats: 2x6-8
Actual: 45X10, 95X10. Holy crap, this workout is a bitch.
Leg Curls: 2x6-8
Straight legged dead lifts: 2x6-8
Standing calve raises: 4x10
After the workout, I couldn't get up the three set of stairs to catch a bus. I am so bloody tired. My legs are destroyed. lol
This is my body at 235, on week 1.
Sorry about the quality, I'll get it better next week.
Good luck reaching your goals bro.
My diet has been complete crap today, I will post it up later, my friend broke down on the side of the road, and is ball joint flew out of his mustang so we spend most of the morning bothering with that, and I relt it would be nice to go to waffle house and get a triple stack, that stack was over 1600 calories. I want to cry.
Calories for today: 10/29/09
Had a great workout today and a decent diet profile, I am going to party tonight so I am going to update after the bout of drinking. =)
Okay, yesterday was pretty rough, but I got through it, here is the workout from 10/30/09
Military Press: 2x6-8
Seated Dbell Press: 2x6-8
Standing lat raises: 2x10
Actual: 13x8 I don't know if it is because I used a kettleball, but this workout did me in
Narrow grip Bench Press: 2x6-8
French Press: 2x6-8
Barbell Curls: 2x6-8
Hammer Curls: 1x6-8
All in all, it was a great workout, the triceps are on fire today. so i am happy. Calories for the day ended up being
Early this morning, in my drunken stupor i did a silly amount of eating, I will post that when the day is over. I also got my fat composition done. I am 23.4% fat. Which, is better than I thought it would be.
Well today's diet was rough, all the drinking the night before managed to do me in and I cheated. Pretty badly, the way i see it, it had to happen.
Macro's for 10/31/09
I was able to modify my diet accordingly now that I now what my real maintenance calories are and what not. These are the macros I am going to try to maintain until I notice no weight loss.
Calorie goal is 2150.
Last edited by srjayochz; 11-01-2009 at 12:33 AM.
My macros for today are right on point.
Right on the money!
Anyone know how often I should weigh myself?
Should I average it throughout the week or just do a weekly weigh in?
It seems as if I fluctuate a whole lot day to day. Some days as low at 228, and others as high as 240. any ideas?
Macros for today are a little off, a girl forced me to go to firehouse with her.
I am going to be working out tues, thurs, and sat. And throwing two cardio sessions between those dates.
Today's workout was amazing, 11/3/09
Flat Bench: 145x8x2
135x10x2 last week
Low Incline Dbell Press: 35x10x2
30x8x2 last week
90x5x1 last week
Chin Ups: 100x5x2
Dead Lifts: 205x8x2
135x10x2 last week
Barbell Rows: 145x8x2
80x10x2 last week
100x10x1 last week
Rotary Upper Back: 90x10x2
Pull Down: 120x8x2
Same As Last Week
Pec Fly: 60x10x2
I improved the bench by ten pounds, I could have gotten another two reps but I had no spotter. My strength has improved, but I will only know by the end of the week. On a sad note, my strength on my none writing grip is horrible and I felt almost as if the hand wasn't working properly. Does anyone know what I have to do to improve the strength in the hand. Because holy crap, that hand made life a pain.
Today's Macros: 11/3/09
Today's Macros: 11/4/09
Today' workout on the wheels was intense. I loved it and I found an interesting limitation. 11/05/09
Last Week: 115x10x2
Hack squats: 135x8x1 135x6x1
Last Week: 45x10x1 95x10x1
Leg Curls: 120x8x1 110x6x1
Last Week: 100x8x2
Straight Legged Dead Lifts: 135x10x1 205x6x1 205x4x1
Last Week: 135x10x2
Standing Calve Raises: 110x10x4
Last Week: 100x10x4
So I found a limitation, it seems that from all of the joint movement I did while working at cold stone, the grip on my left hand is crap, and it completely put me in a predicament with the straight legged dead's. I could have gone for more reps but I was risking dropping the weight. I almost can't close the hand. I am going to buy some straps this weekend. I also did some angled crunches and could not do more than sixteen. I am going to work on that twice a week.
Next week I plan to improve my form. While my form is not bad I can definitely invest some time on perfecting it now, while the weight is still low. This might cause the strength gains to become stagnant for next week but it is all relative to the experience.
Macros for today 11/05/09