Ok folks .... Been on AM for a while now and finally getting around to starting a training log of my own.
First off, a little about me and how I came to be here.
Back in 2007 I was grossly out of shape .... weighing in at 360lbs and feeling miserable. After a routine checkup with my Dr revealed insanely high blood pressure I had to make some changes. That day the Doc told me I could die in his office and that he was set to put me on 4 different medications to try and keep my blood pressure in check .... he said the other option was to get my sh*t together and get healthy. So .... that day was October 17th 2007 .... I remember it well because for the first time I was scared into action instead of sick in complacency.
The next day I joined a gym and like many people went once and promptly stopped going ..... for 6 months I paid for a membership I never used. Then it hit me .... I really am gonna die if I don't get my sh*t together and do something about this. I decided to ditch the gym membership and I purchased everything I could to create an awesome home gym and went to work on myself.
Over the course of the next 3 years I trained and learned and trained better and learned more and trained even better and learned how to eat properly and by the middle of 2010 I had lost 120lbs ! About 2 months later I separated from my wife of 20yrs and ultimately got a divorce .... and sadly I let this bump in the road derail my training progress. Had to sell off my awesome home gym setup as well. I didn't gain much more than 20lbs during that layoff but any muscle I had gained in the past 3 years was lost.
Flash forward to October 2012 ..... the dust from the divorce had settled and I was living in a new home with a wonderful woman who supported me in all my health endeavors ..... so I began the journey once again. This time training at home with an Olympic weight set and whatever else I could scrounge up ..... still working on getting my dream home gym back together. Since that time I have gained about 20 lbs of muscle and have learned a lot about proper training and eating.
I am a firm believer in hitting each body part twice a week so I am currently on a modified push/pull split, training four days a week. I keep a detailed spreadsheet log of all my food intake (on week 44 of doing that now) and I find this helps keep me on the right path food wise.
I joined AM in February of last year and started to learn even more about this bodybuilding lifestyle that seems to have saved my life. I have found the people here to be honest, educated and supportive.
So ..... that's it in a nutshell. I'm sure there's more to tell but I will do so as the journey continues to unfold.
Now on to the log.
Me:
44yrs old
6'5" tall. 265lbs
Current training split .... Mon/Thurs - CHEST/DELTS/TRICEPS/ABS Tue/Fri - LEGS/BACK/BICEPS
MONDAY 7/20 CHEST/DELTS/TRICEPS/ABS
1. Flat BB Bench Press
1x15 (135)
1x10 (185)
1x8 (205)
1x8 (215)
1x6 (225)
2. Incline BB Bench Press
2x10 (185)
2x8 (205)
3. Seated BB Military Press
3x10 (135)
4. Seated DB Arnold Press
1x15 (30)
2x10 (45)
1x10 (50)
5. DB Flys (low incline)
3x10 (45)
2x10 (30) w/30 sec stretch/hold at the bottom in between sets
1x10 (50)
6. DB Skullcrushers (one arm at a time)
3x12 (30)
1x8 (45)
7. DB Lateral Raises (standing)
3x15 (30)
8. AB Routine .... Consisting of hanging leg raises, crunches, windshield wipers, and reverse crunches
Total time in the gym - 75min. (I generally average between 75-90 min per session)
Meal macro total so far (one meal remaining) kCal - 1925 F- 54g P- 193g C- 147g Generally shooting for 3400kCal per day .... gonna fall a little short today just due to the typical Monday issues. However, Food prep is done so I am all good for the next 3 days.
I will be posting some pics in the next few days ..... some before pics from back in the Tom360 days and then me now ....
And the Journey continues ......
First off, a little about me and how I came to be here.
Back in 2007 I was grossly out of shape .... weighing in at 360lbs and feeling miserable. After a routine checkup with my Dr revealed insanely high blood pressure I had to make some changes. That day the Doc told me I could die in his office and that he was set to put me on 4 different medications to try and keep my blood pressure in check .... he said the other option was to get my sh*t together and get healthy. So .... that day was October 17th 2007 .... I remember it well because for the first time I was scared into action instead of sick in complacency.
The next day I joined a gym and like many people went once and promptly stopped going ..... for 6 months I paid for a membership I never used. Then it hit me .... I really am gonna die if I don't get my sh*t together and do something about this. I decided to ditch the gym membership and I purchased everything I could to create an awesome home gym and went to work on myself.
Over the course of the next 3 years I trained and learned and trained better and learned more and trained even better and learned how to eat properly and by the middle of 2010 I had lost 120lbs ! About 2 months later I separated from my wife of 20yrs and ultimately got a divorce .... and sadly I let this bump in the road derail my training progress. Had to sell off my awesome home gym setup as well. I didn't gain much more than 20lbs during that layoff but any muscle I had gained in the past 3 years was lost.
Flash forward to October 2012 ..... the dust from the divorce had settled and I was living in a new home with a wonderful woman who supported me in all my health endeavors ..... so I began the journey once again. This time training at home with an Olympic weight set and whatever else I could scrounge up ..... still working on getting my dream home gym back together. Since that time I have gained about 20 lbs of muscle and have learned a lot about proper training and eating.
I am a firm believer in hitting each body part twice a week so I am currently on a modified push/pull split, training four days a week. I keep a detailed spreadsheet log of all my food intake (on week 44 of doing that now) and I find this helps keep me on the right path food wise.
I joined AM in February of last year and started to learn even more about this bodybuilding lifestyle that seems to have saved my life. I have found the people here to be honest, educated and supportive.
So ..... that's it in a nutshell. I'm sure there's more to tell but I will do so as the journey continues to unfold.
Now on to the log.
Me:
44yrs old
6'5" tall. 265lbs
Current training split .... Mon/Thurs - CHEST/DELTS/TRICEPS/ABS Tue/Fri - LEGS/BACK/BICEPS
MONDAY 7/20 CHEST/DELTS/TRICEPS/ABS
1. Flat BB Bench Press
1x15 (135)
1x10 (185)
1x8 (205)
1x8 (215)
1x6 (225)
2. Incline BB Bench Press
2x10 (185)
2x8 (205)
3. Seated BB Military Press
3x10 (135)
4. Seated DB Arnold Press
1x15 (30)
2x10 (45)
1x10 (50)
5. DB Flys (low incline)
3x10 (45)
2x10 (30) w/30 sec stretch/hold at the bottom in between sets
1x10 (50)
6. DB Skullcrushers (one arm at a time)
3x12 (30)
1x8 (45)
7. DB Lateral Raises (standing)
3x15 (30)
8. AB Routine .... Consisting of hanging leg raises, crunches, windshield wipers, and reverse crunches
Total time in the gym - 75min. (I generally average between 75-90 min per session)
Meal macro total so far (one meal remaining) kCal - 1925 F- 54g P- 193g C- 147g Generally shooting for 3400kCal per day .... gonna fall a little short today just due to the typical Monday issues. However, Food prep is done so I am all good for the next 3 days.
I will be posting some pics in the next few days ..... some before pics from back in the Tom360 days and then me now ....
And the Journey continues ......