No More Excuses!!!
- 12-17-2016, 05:37 PM
No More Excuses!!!
I've been off the boards for a while now. I've been so caught up in my post-college career hunt that I've put bodybuilding on the back burner. I've tried to eat well and hit the gym, but haven't had any goals or real motivation. I moved across the country and am now at a new job in the freezing cold north. There is a solid gym built right into my workplace. I'm back and I'm in it to win it!
Current stats (12/17/16):
Bench max: 205 lbs
Squat Max: ??? ~ 275
Deadlift Max: 320
Standing Overhead press: ??? ~ 125
Bodyweight: 173 lbs
Goals (by 04/01/16):
Bench Max: 230
Squat Max: 300
Deadlift Max: 350
Standing Overhead Press: 150
Bodyweight: 190 lbs
Bodyfat: less than 14%
Goals (by 07/01/16):
Bench Max: 240
Squat Max: 320
Deadlift Max: 365
Standing Overhead Press: 165
Bodyweight: More than 175 lbs
Bodyfat: less than 8%
I'm trying to recover from / fix a hip injury that has made squats difficult / painful.
- 12-17-2016, 05:59 PM
Not near my peak physique, but considering how little effort I've put in this last year... it could be a lot worse
12-18-2016, 10:01 PM
Leg Extensions: 99 x 12, 12, 12
Leg Curls: 88 x 12, 10, 10
Squats: 135 x 10, 185 x 10, 10, 9
Leg Press: 310 x 10, 9, 7
Gotta say that felt like a great workout. I was stoked that I was able to get through squats with minimal discomfort. Definitely looking forward to doing them again next week.
12-18-2016, 10:08 PM
Workout #2: Chest / Back
I convinced a friend of mine to become a bodybuilder, so I dragged him to the gym. It was nice having a spotter.
Incline BB Bench: 115 x 10, 125 x 10, 10, 9.5 (assisted)
Bent Over Rows: 115 x 10, 10, 9
Flat BB Bench: 135 x 10, 10, 10
DB Rows: 50 x 10, 7, 40 x 8
Incline Cable Flys: 33s x 10, 22s x 12, 10
FacePulls: 160 x 12, 12, 10
Push Ups: 10, 8, 8 dropset to knees for 5 more
Another great workout. Surprised how gassed I got on DB rows. I've definitely done 3 sets of 10 with 50 no problem in the past. Guess the bent over rows wore me out.
12-19-2016, 10:30 AM
12-19-2016, 07:33 PM
Yesterday's diet. Hit my numbers okay for just getting back in the routine. Trying to do about 45c/35p/20f
12-19-2016, 07:40 PM
12-19-2016, 09:11 PM
Diet numbers for today.
Went too high on the fat and too low on the protein. I expected that when I was eating a big bowl of chili for lunch. Not bad
12-19-2016, 10:26 PM
@Cjg @bighulksmash @booneman77 @thebigt @hairygrandpa @rtmilburn @alphagainz @Clean gene @ZOO @jramoska @SFreed @CJNator @HIT4ME @wesb2387 @Gutterpump @Tank999 @DennisTheDane @Danes @SpicedCider @ryane87 @Juicedeez utz @BEAST73 @Alpha1agreda @LeanEngineer @coltonwalker @Brandinooooo @Sparkss @Studhorse @blueline438 @vujade @Volvo140G @Chuck Diesel @Ag5000 @lifted67 @Cjg @bighulksmash @thebigt @hairygrandpa @smith_69 @rtmilburn @FireTitan @alphagainz @Clean gene @ZOO @jramoska @SFreed @CJNator @HIT4ME @wesb2387 @Gutterpump @Tank999 @DennisTheDane @SpicedCider @ryane87 @Juicedeez utz @BEAST73 @Alpha1agreda @LeanEngineer @coltonwalker @Brandinooooo @Sparkss @Studhorse @blueline438 @vujade @Volvo140G @Ag5000 @lifted67 @Jebrook @ChocolateClen @justhere4comm @matt8483 @ryane87 @Brandinooooo @HIT4ME @thebigt @NewAgeMayan @rtmilburn @hairygrandpa @whoeverdafuqelseimissed
Guys - get in here for some fresh meat and noodz. While a bunch if us are trying to get lean, this guy is already there and in the muscle building phase that all us fat guys are looking forward to. (Not that everyone on the list is cutting...just stole it from hulk)
12-19-2016, 10:27 PM
12-19-2016, 10:28 PM
12-19-2016, 10:30 PM
12-19-2016, 10:34 PM
12-19-2016, 10:40 PM
12-20-2016, 12:10 AM
Someone give this guy some food, his rips are showing.
Life is fair it's your expectations that aren't.
12-20-2016, 06:44 AM
You and me both! I am currently ending the week at 191. A couple of months ago it was 186. While I would like to see more on the scale, I also like still seeing my abs....lol
Definitely in. You are a good motivator on this board and this should be an awesome follow!
12-20-2016, 09:17 AM
In on this!
Official Strong Supplement Shop Board Rep
Join Us In The Pursuit of Strength - Go Strong!
12-20-2016, 11:52 AM
In to c z bulkingness!
12-20-2016, 12:19 PM
Damn. I didn't think anybody would care about my bulk. haha. Now I really gotta go hard! Currently going to get a snack. #bulking
12-20-2016, 12:20 PM
12-20-2016, 01:03 PM
Also, I missed the part about the hip injury. I have suggested to a number of people on here, and others may be sick of hearing me say it, but squats are your BEST friend. I used have some real minor aches and pains, and squatting was difficult and felt like it was straining my body. I started a 5X5 program where I was squatting 3X per week but started with a laughable light weight and then over the course of MANY workouts I just kept adding 5-10 pounds consistently and next thing you knew I was squatting heavy again and all my pains were gone. My original goal wasn't to get rid of pain, I just thought it was how squatting was - the goal was just to get stronger, but constant squatting and improving of form through repetition with light weights eliminated a lot of pain I was just used to.
I've suggested it to others and I believe that people who squat and get good at it, will generally agree.
12-20-2016, 02:21 PM
12-20-2016, 02:31 PM
12-21-2016, 06:30 AM
12-21-2016, 09:25 PM
Legs were still super sore from squats. Also forgot my wrist straps. Bad start
Deadlifts: 185 x 10, 205 x 10, 205 x 6
Barbell calf raises: 205 x 12, 12, 11
Seated calf extensions: 175 x 12, 12, 11, 10, 9
Dumbbell shrugs: 50s x 12, 12, 12, 10, 10
Pretty mediocre workout today. It was hard to give 100% with my legs so sore. My weak grip also made deadlifts very difficult without the straps. Meh
12-21-2016, 09:40 PM
12-22-2016, 09:22 PM
Off day today.
Kind of jacked up my numbers when I thought I was doing okay. Way too high on fat today. This a recurring theme. Gonna have to plan out my diet a little better.
12-23-2016, 11:09 PM
Rotator cuff work
Rear delt cable fly's: 20 x 12, 12, 12
Military press: 105 x 12, 115 x 10, 115 x 10
Lateral DB raises: 12.5s x 10, 10s x 12, 10
Dips: BW x 12, 10, 9
Close grip bench: 115 x 10, 10, 9, 9, 9
Front DB raises: 12.5s x 10, 10, 9
Chin ups: BW x 10, 8
DB curls: 30s x 10, 10
Concentration curls: 15 x 10, 8, drop set til failure
Damn. I didn't realize how many exercises I did until I started writing them all down. I was mostly supersetting so it didn't take that long. Good productive hour.
Good energy throughout. Really enjoyed that workout
12-23-2016, 11:10 PM
Did pretty damn well on my diet too. Little high on fat, low on carbs. Protein was great. Productive day. Now give me some gains!!!
12-24-2016, 01:31 AM
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