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Post by gable on Mar 28, 2008 16:11:27 GMT -5
So I thought I would start one here.
A bit of background, then I will starting adding em in..
I'm 30 5'8"
I haven't lifted since I was about 20-21, and even then it was sporadic and not with great form or conviction.
I am cutting, started late February 2nd at 247lbs, as of this morning I was 218. I am eating right around 2000cals with the following, approximate breakdown
200g-250g Protein 65g-85g Fat the rest carbs, mostly oats, sweet taters, and brown rice.. and whatever is in my protein supps..
I take fish oil ~3-5g/day GNC, overpriced funky tasting multi vitamin Animal Pak - seems to help with soreness.. although they stink and the pills are d**n near as big as my thumb.
I also take ON - BCAA powder, 1 scoop pre, 1 scoop post workout ON - Creatine mono - 5g daily
I started pretty easy on the lifts, but am starting to add volume, and adding 5lbs a week to each compound move for the last few weeks.
I have all my workout logs for a few weeks, so I'll type em all out.
Any suggestions are greatly appreciated.
Thanks y'all Gable
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Post by gable on Mar 28, 2008 16:15:22 GMT -5
Ooh, my routine.. duh .. Monday - Legs Squats Front Squats / Leg extensions Lunges (just added these in) Calves Tuesday - Light cardio or just rest Wednesday - Chest / Tris Flat BP Flat DB press (just got db's yesterday) Close grip, flat bp Floor press (added these in this last wed) Thursday - Light am cardio or just off Friday - Back Deadlift Rack pulls Barbell Rows Barbell curls Sat/Sunday - Cardio, mostly yardwork and playing with my daughters..
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Post by gable on Mar 28, 2008 16:19:18 GMT -5
The first "recorded" workout:
3/10/2008 0645 (thats Am, I workout in the afternoon now, and like it much better
5 min @3.2 on the treadmill
Squats 135lbs x3 135lbs x5 135lbs x4 135lbs x3 135lbs x3
Leg extensions 70lbs x10 70lbs x9 70lbs x8
Notes - I felt sick this am, took an animal pak on an empty stomach.. I had to stop short.. I was feeling awful
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Post by gable on Mar 28, 2008 16:21:19 GMT -5
I should also mention this is all done in my home.
I have: a power rack jsut got an adjustable bench, so no more wiht the bench set (it had a weird "hump" that killed my form db;s to about 65lbs oly bar 300lbs of weights treadmill ab originals, torturous arm sling, ab killer things..
Am looking to get more db's and a few kb's .. that looks like fun..
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Post by gable on Mar 28, 2008 16:23:50 GMT -5
3/11/2008
0930 -
Treadmill 30min @3.0mph
1430 -
Treadmill 15min @3.2mph
1500 -
Hanging leg lift bwx6 bwx5 bwx4 bwx4
1830 -
Treadmill 15min @3.2mph
2000 -
knee raises bw x6 bw x7 bw x7 bw x7
I must have been off work that day....
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Post by gable on Mar 28, 2008 16:26:37 GMT -5
3/12/2008
1740
Bench Press - 140lbs x5 140lbs x 4 140lbs x4 140lbs x 5 140lbs x3
Close grip 120lbs x5 120lbs x5 120lbs x4
Tricep "dips" Bw x 10
Notes - Bad headache, and stomach still hrt from taking animal pak right before workout.. ---
postscript - I learned to take it after solid food, and spread it out a bit during the day.. that helps .. a lot.
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Post by gable on Mar 28, 2008 16:29:28 GMT -5
3/14/2008 - 1630 I had a wicked cough starting here.. really hurt for awhile.. Deadlift - 135lbs x5 135lbs x5 135lbs x5 135lbs x5 135lbs x5 BB rows - 115lbs x3 115lbs x3 95lbs x 2 - this was too much to start, form was crap.. BB curls - 95lbs x2 hurt.. form was crap.. still learning a lot here.. cough was kickin my butt too..
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Post by gable on Mar 28, 2008 16:31:16 GMT -5
3/17/2008 - 1755
Squat - 140lbs x5 140lbs x5 140lbs x5 140lbs x5 140lbs x5
Leg extension - 75lbs x 9 75lbs x 9 75lbs x 9
Lying leg curls - 75lbs x8 75lbs x8 75lbs x7
Squat form getting better, felt better.. overall I felt much better this day..
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Post by gable on Mar 28, 2008 16:35:01 GMT -5
3/19/2008 - 1820 Weight - 222lbs .. I seem to have written that down for some reason.. Flat Bench Press - 145lbs x3 145lbs x3 145lbs x3 145lbs x3 145lbs x3 145lbs x3 Close grip - 125lbs x5 125lbs x5 125lbs x5 Triceps dips - bw x10 bw x10 Squats (added em in for fun..) 145lbs x5 145lbs x5 155lbs x5 155lbs x5 Notes - I felt much better today.. BP form still blows.. hard to keep shoulder blades tight, arch felt weird.. and no "drive" through my feet.. tryitng to work on the form.. Squats felt awesome.. THanks to finding some KICKBUTT Videos on line.. Thanks again for the Squatrx series.. it rules.
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Post by gable on Mar 28, 2008 16:38:10 GMT -5
3/21/2008 - 1730 Deadlift - 145lbs x5 145lbs x5 155lbs x5 155lbs x5 175lbs x5 175lbs x5 Rack pulls - 175x8 185x6 185x5 BB curls - 45x15 55x8 65x7 75x6 Chin ups - bw x3 bw x3 bw x2 DL, and RP form felt great, I felt very strong.. My daughters were great.. playted in the living room the whole time, letting me workout un-interrupted.. Best kids ever ..
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Post by gable on Mar 28, 2008 16:41:24 GMT -5
3/24/2008 - 1750
Squat - 145 x5 145 x5 145 x5 145 x5 155 x5 165 x5 165 x4
leg extensions - 80 x9 80 x8 80 x7
lying leg curls - 80x7 80 x8 80x7
Still trying to make a calve working thingy in the rack.. any thoughts?
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Post by gable on Mar 28, 2008 16:41:54 GMT -5
3/25/2008 - 1954
Treadmill - 20min @3.2mph
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Post by gable on Mar 28, 2008 16:44:01 GMT -5
3/26/2008 - 1740
Flat bench press - 145 x5 145 x5 145 x5 145 x3 145 x5 145 x3
Close grip bp - 125 x5 125 x4 125 x4
Floor press - 115x6 125 x6 135 x6 145x4 155 x3
BP form still off, but better..
Fp's felt good.. I think I will like these..
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Post by gable on Mar 28, 2008 16:44:43 GMT -5
Ok.. enough for now..
I'll post again later tonight after the back workout when I get off work..
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Post by gable on Mar 28, 2008 19:30:13 GMT -5
Tonights was good.. although I was gassed by the time I got the barbel curls...
3/28/2008 - 1805 -
Deadlift - 145 x5 155 x5 155 x5 165 x5 175 x5 185 x5 195 x5 205 x5 205 x5
Rack pulls - 185 x5 195 x5 205 x5 215 x4 215 x3 215 x3
BB curls - 45 x15 65 x8 85 x5
I would have liked to keep going, but I was totally out of energy and my form was falling apart on the last set.
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