A compound-only approach to fitness.

E

Eric L

0
:action11:

I can't beleive I'm doing this all over again!

:D

Goal: Fat loss.
Current weight: 210# ( I was 195 before Christmas!!! :mad: )
Height: 5' 11"
Age: 25
Source of motivation: This board, the fantasy of having hot chicks chasing me on the beach, my friends, family, and the ****load of self-confidence I will get once I've achieved my goal.
Calorie deficit: 7000 calories per week.

I hope everyone is doing well! I haven't been on this board for quite a while!

See you tomorrow!
:action11:
 
Last edited:
compounds only, awesome! Good luck! :D
 
Week of the 4th of May 2009
----------------------------

First, I will take measurements and weight (I will edit post Monday). I will also log food once per week.

Going easy on this one as I've been out of the loop for quite some time, need to awaken and strengthen them ligaments.

Pre-workout meal: One slice of whole wheat bread with 1 tbsp of natural peanut butter.

-10 min warm-up on rowing machine or cross-trainer.
-10 min full body stretching routine.

Deadlifts 3x15-20 135#

BP 3x15-20 115#

Assisted pull-ups 3x15-20 (don't know what I will use, I will edit post after I go to the gym)

Left-right alternating sit ups. 3x15 BW

-5 min cooldown on bike or treadmill.

Post workout meal: 4 hard boiled eggs and a banana.

I will see how I do on this workout and see if I can go back to my original numbers.

My gym subscription is expiring this month and I won't be taking up another, instead I will get a power rack and some other stuff and make a home gym at my fathers place - going to the gym is too inconvenient for me. Besides, I don't think the owner is going to like me if I drop a 400# BB on his precious floor. :D


More to follow.
 
Time is always against me :(

I've been doing the odd work-out when I have time and I worked a good deal on my home gym these past few weeks - I got a barbell bench press with leg curl attachment and an flat/incline bench with preacher curl attachment.

I can only do DB workouts for now as it is the only thing I have - I still need to find a deal on some Hex DB - 50s 20s 15s 10s and two 45# Olympic BBs along with an assortment of plates, some rubber mats and an exercise bike...possibly a road bike as well.

I might look into a power rack for squatting.

Basically I am sticking with DB workouts for now.

When the time comes my compounds will be chin ups, pull ups, BP, Squats, Deadlifts and I will be doing some Olympic lifts as well - I haven't looked into those yet but things like the Clean and Press look like extremely effective lifts.

PB - What are the basic 6 lifts?

Hope the weather isn't too ****ty over there - it's as if God is pissing on us today.
 
BigT - That's right BigT, I'll be cutting out 1k calorie a day for a bit to see how it turns out...On paper it looks decent and I've experimented a good deal before on extremely low calorie intakes and had successfully lost 10 pounds in 4 weeks with no adverse effects. If hunger becomes a problem I'll lower it to 750 and so on...I want to cut as much as possible without hunger being present.

PB - I suppose I can sub some of those with a clean and press and some other Olympic lifts to make the workouts shorter and more effective?

NBS - Will do. But that won't be for a while, I'm poor. (*you can hear a distinct violin melody in the background*)

Lei - :rolleyes:

I'm moving at the end of May, I can't wait - I will be moving back with my father, :rolleyes:, I will be deep into the country and away from everything where I will be able to dedicate myself 100% to my ISSA course and training objectives - it's about ****ing time.

cheers
 
Hmm,

I can see how the swinging part gets your shoulders and back into it...

Also if you do a normal set with proper form until you can't keep proper form you can actually do these and get that last bit of effort out of your biceps and get the delts and back into it too.
 
Here is what I will be doing starting next week. My home gym is mostly finished and ready to be used - I did a good workout on Wednesday and still got DOMS in all the muscles that I worked.

I want to use high reps/endurance workouts until I see what I have to work with (low body fat%). And yes, I will have a very solid diet to go along with my fat loss goal and exercise routines. I will be eating 6 times per day and will be eating an over all of 2100 calories per day, I am most likely to re-adjust this after the first or second week since it's quite low - we will see.

I was 192 before Christmas 2008, my goal is to reach 190 by week 12. That's 22 pounds to lose in 12 weeks, slightly less than two pounds per week.

Week 1-4 (Until I get the proper gear for compounds)
---------

BW/DB Workout

M/W/F

10 min warm-up on bike or punching bag. Very light intensity.

Full body stretching routine.

DB Shrugs 50#x3xfailure.
Push ups 4xfailure. (2 sets shoulder width, 1 close, 1 wide. I might mix it up with my medicine ball.)
BW Lunges 4xfailure. (2 sets each; stationary lunges, walking lunges.)

2 min rest

Sit ups. 3xfailure
Crunches. 3xfailure
Side bends with 20# DB. 3xfailure

I might mix that up with the medicine ball or incline/decline bench.

2 min rest

DB Curls 20#. 3x20 (or failure)
Leg curl 30#. 3x20 (or failure)
Back extensions BW. 3xfailure

2 min rest

Hand stand. 3xfailure (I love doing these)
Band row. 3xfailure
DB Pull Over. (never tried these, but I want to develop the serratus anteriors, I love this muscle.)

10 min bike ride - very low intensity (cool down).

Pre-workout meal, which will be taken roughly one hour before the workout, will consist of 1 whole wheat bread slice with 1-2 tbps of natural PB and one tall glass of water along with a fruit for a quick glucose boost.

Comments/opinions appreciated.
 
I did my workout yesterday. I bonked at the second circuit - kept going and felt like dieing so I stopped, took a good break, ate an apple and went home. Tonight I will complete the second half of the workout, I'll make the pre-workout meal a tad bigger.

I did not bonk like that since my MA classes, I have a tendency to push myself a little too hard. I felt like crap, every cell in my body was weak and my brain was half awake and I even had this annoying sound in my ears. :rolleyes:

My workout was:

10 min. bike ride for a warm-up.

10 min full body stretching routine

DB Shrug 3xfailure 30#
Push ups with elevated feet (Medicine Ball) 3xfailure
BW Lunges 3x20

Sit ups BW 1xfailure
Crunches 1xfailure
Side bends 1x20

Then I bonked and went home.

Since I am at a 7k calorie deficit per week I'm guessing my carbs are already low and even with my pre-workout meal, it's not enough to carb up for the workout. I will double it up next time.

See yall tomorrow.
 
Last night, i finished the second half of my workout:

10 min. warm-up.

Full body stretching routine.

Sit ups 2x20
Crunches 2x20 ( I should up these )
Side bends 2x20 30#
DB Alt. Curls 3x6 30#
Hand Stands 3x30 seconds
Medicine Ball pull overs 3x20 7#
Medicine Ball good mornings ( Similar to good mornings anyway... ;) )

Didn't bonk and felt like a million bucks afterwards.

:)
 
Yesterday at work, I lifted something roughly weighing 10-20 pounds and felt a extremely painful sharp snap in my left hand. I had been experiencing a sharp pain in that area when ever I lifted something. The pain is gone after that sharp snap...I wonder what it was? A stuck nerve?

The pain is gone, just like that...after 2 months....

I'm not complaining, but what's with that?

:azzangel:
 
I am in the process of moving for the next couple of days, all you need to know is that I am getting plenty of workouts with lifting 200# desks and whatnot :)

I will not be posting until Monday...see you then.

P.S. I am doing great progress at the moment - already receiving comments on my weight loss and am feeling much stronger and fitter - even only after 2 weeks. I still have DOMS in my legs after 4 days - but that's normal. Moving while suffering from DOMS in the legs is damned insane, I mean heck - I can't even sit on the toilet without support from my hands.

Anyhow - good day!
 
It was a very productive week-end for me.

I finally finished moving. It was gruesome work. I, without exaggeration, went up and down stairs 100-150 times with stuff in my hands - ALL DAY LONG.

I don't even remember what I did Friday night o_O ...

Saturday AM, I went to fitness depot and bought 518$ worth of Olympic plates/bars. My gym is now complete. I screwed around the rest of the day and went back home with my Dad's GF's Mini-van - I worked all night to take out everything out of my apartment and filled the van up the next morning. Then I cleaned up the whole place and turned in my key - I'm now gone and have finally gotten rid of my roommate. Now my room at my fathers is filled up and is a real mess. I have a good 5 hours of work to clean it up. Then - my gym is the same, I have a good 5 hours of work to re-arrange it.

I took some last-minute measurements last night and I gained 1/2" at my shoulders and lost 5 inches ( 5 INCHES! ) from my belly. And lost 6 lbs in two weeks. From 212# to 206#.

Anyways, I am still pretty tired from all this work, I won't be going to bed late tonight :D

Good week everyone!
 
Yesterday:

6:45AM
Wake up and prepare for work.

8:00AM-5:30PM
Work.

5:30PM-6:30PM
Got off work. Went grocery shopping, installed a fridge, ate and changed into some work clothes.

6:30PM-9:30PM
Finally finished re-arranging my fathers garage and transformed it into my new gym. I am so happy this is finally done with. I had to empty the whole garage, take down some shelves and move a pile of flooring wood sheets. It was ours of basically 3 hlifting stuff and walking around with it. Loading and unloading stuff in a trailer, leveling the ground in the garage with a rake and moving all the Olympic equipment back in.

9:30PM-9:45PM
Cleaned up my car

9:45PM-10:30PM
Shower, small nighttime snack, watch some TV and head to bed and fell instantly asleep.

Tonight I will take it easy, I am burnt out - I've been working like this for the past three days and it's catching up to me. I think I will just install my TV and PS3 and enjoy an easy night.

Good day everyone.
 
Yesterday:
Rest.

Tonight:
Finish cleaning up my bedroom and put order in all the things I have unpacked.

No workout tonight.

I have a habit of switching routines, OFTEN, and so I came up with a new one today, along with a written version of my diet and grocery list. I will post it later. It is still a high rep style workout and I replaced my usual cooldowns with a second full body stretching routine - I hate my lack of flexibility and this will help me a good deal. I've also made some sheets with Word to log my body composition each Monday. I will log resting HR upon waking up, take tape measurements at 9 different places and 5-6 skin fold measurements as well as my weight. This should give me a good idea of the progress I am making.

I had a cheat meal today, I felt like crap afterwards. Cheat meals - are they even worth i?

It's a boring day at work, as usual. I'm alone and barely any calls coming in. I'm so bored it's depressing.

Good day everyone!
 
You must log in or register to reply here.
Back
Top