starting over after 19 years
- 10-02-2009, 09:00 PM
- 10-02-2009, 09:10 PM
back, biceps and HIIT
overhead rows 100x10, 120x10, 130x 10 140x10
seated rows 90x10, 120x10, 130x10 140 x 10
straight leg dead lift. 90x10, 110x10, 130x 10 140 x 10
barbell bent over rows 35 x 10, 45 x 10 55x10 65 x 10
barbell curls 40 x 10, 60 x 10 80 x 10 90 x 10
standing db curls 20x10, 25x10, 30x10, 35x6
preacher bench one arm cables 20x10 x 4
HIIT stationary bike
1 min @ brisk cycling pace followed by 30 seconds as fast as I can crank. I do this for 15 minutes
10-03-2009, 01:00 AM
banana 90 cal
isopure protein drink 210 cal
banana 90 cal
isopure 210 cal
oat granola bar 160 cal
raisins 62 cal
oat granola bar 160 cal
chicken burrito 629 cal
refried black beans 110 cal
12 oz bluefin tuna seared with a dry rub YUM 367 cal
fat 42 g
cho 214 g
protein 230 g
10-04-2009, 10:26 AM
yesterday was chest, triceps, HIIT and eating right.
I weighed in at 258 this morning!! I'm going to hit the beach today with my boy so it's a day off.
10-04-2009, 12:31 PM
10-04-2009, 01:32 PM
Excellent job so far man! I noticed with your diet you started off with quite a bit of protein, like 250 grams or something. The excess would be converted to carbs. But I saw that you bumped it down to about 210 or something which is more practical. Keep it up though and you can keep feeling great.
Suffer now.. and live like a champion later.
10-05-2009, 12:42 AM
10-05-2009, 12:51 AM
Right now the program is:
eat at least 1g protein/lb of lean body mass
adjust my caloric intake to lose at least 2.5 lbs per week.
HIIT at least 4x per week
1 cheat day per week (I'm still trying to figure this out)
Macros 40% protein 40% carbs 20% fat
It seems to be working. I'm stronger in the gym and dropping body fat.
10-05-2009, 12:57 AM
Cheat day today. I just need to do this once a week.
Oatmeal 160 cal
protein shake 210 cal
glass of milk 100 cal
biocell creatine shake 56 cal
Carne Asada burrito >1500 cal
banana 60 cal
3 turkey sloppy joes on white bread
salad w/ dressing
2 chicken breasts
10-05-2009, 11:08 AM
lifting 6x a week with 4x of HIIT sounds like alot. Also, 1 full cheat day a week is a little bit high, 1-2 cheat meals a week is probably a better overall plan. dont have to be same day, so you can do dinner saturday and dinner sunday for instance so you can be social
10-05-2009, 03:22 PM
10-05-2009, 11:48 PM
Squats 110x10, 130x10, 150 x 10, 130x 10
hack squat machine 100x10, 120 x 10, 130 x 10, 150 x 10
calf raises superset with leg presses 90 x 10, 180 x 10, 270 x 10, 360 x 10
leg curls superset with leg extensions
55 x 10, 65 x 10, 75 x 10, 85 x 10
protein 239 g
10-07-2009, 12:33 AM
back, biceps and HIIT
close grip lat pull down 100x10, 130x10, 140x10, 150x10
close grip cable rows 110x10, 130x10, 140x10, 150x10
straight leg dead lift 110x10, 130x10, 160x10, 170x10
wide grip bent over rows 45x10, 45x10, 55x10, 55x10
curl bar 50x10, 70x10, 80x10, 90x10
db curls 25x10, 30x10, 35x10, 40x10
cable preacher bench straight bar 50x10, 55x10, 60x10, 70x10
standing cable curls 20x10, 25x10, 30x10, 35x10
HIIT 15 minutes on a stationary bike 1 minute moderate pace, 30 seconds as fast as I can.
10-07-2009, 11:18 PM
chest and tri's
db press 55x10, 60x10, 60x5, 45x12
incline bench press 40x10, 60x10, 70x10, 80x10
cable flys 20x10, 30x10, 40x10 40x10
straight bar pushdowns
tricep extension rope
Not sure of the weight
weigh in at 258 this morning
protein 153 g
10-08-2009, 10:09 AM
256 this morning!! down 14 lbs since I started which was the Friday before Labor Day. 5 1/2 weeks. I defiantly feel like I gained some muscle too. My arms are becoming hard, I feel some muscle under my fat of my chest. Belly is shrinking and love handles feel smaller. I still have a long way to go but motivation is high. I'm still tweaking my diet and learning how my body responds. Also I am going to change my workout a little. I haven't been hitting my abs so split will look like this
day 1. back/bicep
day 2. chest/tri
day 3. legs
day 4. shoulders/abs
day 5. rest
One more thing--I'm working out in a gym that Arnold trained for a while, in back in the day. It's a little gym in San Diego that was owned by a very special trainer named Leo Stern. He passed away last week. This place doesn't look like much but the iron has history here.
10-10-2009, 01:38 AM
Legs today. Hit em hard.
2200 calories. Macros good. Abs are sore from yesterday. I'm taking two days off. Have a great weekend.
10-11-2009, 08:40 AM
10-11-2009, 11:44 AM
Weighed in at 260 this morning up 4 lbs. Not sure what that means--still learning about my body for sure. Here are some progress pics. Got some free tickets to the NASCAR race this afternoon. Not a big fan but I like listening to loud hotrods. Eating right for today and back in the gym tomorrow.
10-11-2009, 11:46 PM
definite progress, your delts looks more square in addition to the obvious belly fat reduction.
dont be afraid to eat something before bed. a shake + almond butter is a great pre-bed meal. make sure your water intake is high, it will make you feel miles better and allow you to retain less.
I would also suggest dropping some carbs for a week or two and see how you respond once you hit that plateau.
as for your split i think doing shoulders and legs together is probably a better bet. the delts are small muscles and get worked a lot during other training so you probably dont need a whole day for them. I would work abs 2x a week too, something simple like a few sets of crunches, cable crunches, decline situps, trunk twists and the like will help keep it new and fresh and give you a more evenly developed core which will help in the big compound lifts.
10-12-2009, 02:14 AM
I am anxious to get back into the gym!!
10-14-2009, 02:26 AM
OK I think I am on my to good progress. I feel like I know what I need to know so I'm going to start posting once a week and I'll try to post progress pics once every two weeks. Thanks for your help.
10-14-2009, 09:21 AM
10-14-2009, 04:19 PM
Chest and tri
DB press 35x10, 45x10, 50x10, 60x10
pec deck flys 60x10, 70x10, 75x10 80x10
incline press 35x10, 40x10, 45x10, 45x6
close grip bench press 40x15, 60x15, 80x10, 80x10
cable flies 20x10x4
back to machine tricep rope extension 30x10, 40x10x3
cable push downs 40x10, 50x10, 60x10, 60x10
1. 2 whole wheat english muffins with 1.5 tbs of PB 400 cal
2. sushi 600 cal
3. preworkout protein drink 220 cal
4. postworkout protein drink 160 cal
5. chicken burrito
fat 58 g
cho 256 g
protein 161 g
10-14-2009, 04:22 PM
weighed in at 258 this morning. It seems I am bouncing between 256-260 lbs. for 10 days now. I stopped doing HIIT after workouts.....hmmm.
10-15-2009, 10:12 AM
legs and I couldn't get at the squat rack
leg press superset with calf raises 90x10, 180x10, 270x10, 360x10
hack squat machine 70x10, 80x10, 90x10, 100x10
leg extension superset with leg curls 4 sets each
10-15-2009, 10:13 AM
weigh in this morning at 258. My total body weight seems to have stabilized for the last 10 days but it looks like I am still losing fat but it's hard to tell. I am going to give this 3 more days then lower total calories to 1900 per day.
10-15-2009, 02:00 PM
10-15-2009, 02:31 PM
I still think you could benefit from upping your fat intake to 30, protein to 50 and carbs to 30. Have one carb up day every 5 or so and you should continue to lose fat.
10-15-2009, 03:25 PM
Possible changes I am considering.
lowering total calories
workout splits and exercises
First thing I am doing is adding HIIT back to my workout. Let's see what that does. I suspect it was important--we'll find out soon enough--next progress picture is in 9 days if the body doesn't show progress then I will make another change.
By the way I am a scientist so I just have to do it this way. Changing multiple variables in an experiment yields confusing data.
10-15-2009, 04:29 PM
With your size I don't see how lowering calories is going to help. Your maintenance has to be closer to 3000 a day and if you are 2100 you are already way down. It may benefit you to raise calories for a few weeks to help get your body out of starvation mode which will prevent burning of fat very easily. Also, you need to get more protein in your meals and make sure it is a focal point of all of them; if not you cannot preserve muscle mass while cutting. Also, many quality protein sources have good fats and cholesterol in them that help with natural hormone production, ie testosterone. And drop the PH/DS idea until you have got to your goal weight then consider it. Plus, good luck getting your hands on any right now.
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