Eric's Journal: It Begins!

E

Eric L

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20th of June 2008.
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It Begins...


Well, this weekend I will be working my ass off on my nutritional and workout plan. I am giving myself one chance and one chance only to reach this goal that I have wanted so bad for so long. I feel that by putting this on here I will be motivated a great deal more since you will all see my progress and hopefully bitch at me if I don't put as much commitment into this as much I should! :D

A few months ago, I tried something very interesting...I was very VERY meticulous with my nutrition...I watched it all, proteins, carbs, fats, GI, calories on each meal, each day and never cheated. I kept this up for a month and lost a whoppin' 10 pounds. I was happy, lost 2-3 inches of waist and my clothes felt tighter at the chest and shoulders....my butt felt tighter in my jeans and my legs we're getting a *little* more ripped. I did this with bodyweight training, every day...for the whole month...I did it...I can do it again but this time I will aim for a 3 month endeavor...after which I will set new goals.

Now...It's over....No more screwing around...Time to get to work. I give myself 3 months. That's right. 3 months to get rid of all that extra flubber that has been holding me back for the majority of my youth. (I'm still in my youth :p). I have a pretty solid base to start off...I will upload some pics sometime this weekend.

I had taken some pics before I tried my 1 month thing and sadly I lost them all....I looked everywhere last night and figured I must have deleted them when I upgraded my computer....DAMNIT!

I will probably post my work and the excel spreadsheet I have been working on by sunday night.

For this peroid of 3 months I will become a machine and will focus on weight loss and nothing else...I will be a ****ing hermit if I have too, idc. I will do it and will be reborn! RAH!!!

:SaiyanSmilie_anim:
 
Good job on the journal.

Bigtom and I will pop in periodically to rip on you. LOL

Good luck on meeting your goals.
 
Kraken is correct. The ol' mighty and me will be here to invade, and make rude comments.

But seriously Eric, good luck with this sh1t !!!!!!!!!!
 
Good :)

Don't hold back.

I will commit myself to making a post each day starting on Monday...if I skip a post, something is wrong and I deserve to be beat to **** physically and verbally...

lol...what am I getting myself into?

:confused:

:yelrotflmao:
 
You have taken the first step toward personal success!


Some self-confronting questions: "Where do I want to be at any given time?" "How am I going to get there? "What do I have to do to get myself from where I am to where I want to be?"... "What's the first, small step I can take to get moving?

Implant this in your brain muscles!...........ROCK FORWARD........Do what it takes! Visualize it, plan it, organize it-----------DO IT!

And, you have taken the first step in the correct direction.

Chillen introduces what this Journal is going to do for you:

Keep the mind ALERT and the muscles will rip your SHIRT and the girls are sure to FLIRT! :)

That right! So stay alert so the girls can enjoy the muscle concert! :)

Adapt and overcome. This is a term I learned in the military, and its a phrase that has alot of truth and can assist one over many hurdles and obstacles in life.

ADAPT............to your problems, know your enemy.........remember the phrase from the Godfather: "Keep your friends close, but your enemies closer."

Twist this (perception is key), replace enemy with anything in life that impedes your path toward your goal...and....study it and bring it close to you, know it better than most anything else.........and then KILL IT!


Don't mind me, I am old :)


GOOD LUCK! with the journal and welcome to the board, young man.


Best wishes to you!

Chillen
 
23rd of June 2008
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This s my first entry...and sad to say it's a very disappointing one but no one is to blame. **** happens.

Saturday I woke up with a very bad back...I don't know if the flat tire I got Friday made me do something wrong with my back or if it was an exercise I tried the day before...I could not sit straight or lay in a bed...I must have used up 1 pound of rub-a-535 and I sat on my couch on a 45 degree angle since it was the only way to eliminate the horrible pain.

Sunday...ugh...the back pain was completely gone, but replaced with one of the worst flus I've had in a while...I medicated myself a little, had some vitamin C and lots of rest...my head was on the verge of splitting in half all day long, gel cap advils ftw.

This Monday morning, I feel a lot better (Man you appreciate life 5 times more after you get through such a bad sickness, lol.). The congestion is still heavy, but no drowsiness or skull splitting migraines.

I will discontinue going to the gym until this flu is dealt with and in the meantime I can workout at home - I got plenty of weights, I will finish my workout/nutritional plan tonight and hopefully have enough time to go do a grocery and a little workout which I was planning on doing this morning.

I swear to god, it's as if there is an invisible force that does not me to go through with this. :mad:
 
23rd of June 2008 (PM)
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Ok...I got back from work and did a shoulder/leg/traps routine...nothing fancy, the basics...did not write up my workout and nutrition plan yet

side medial lateral raise 3x15 10lbs
seated dumbell press 3x15 10lbs
barbell upright row 3x12
1x20 1x16 1x16 dumbell shrugs 80lbs
1x12 split squats with 10lbs dumbell and various forms of martial arts stances such as the horse stance (god they kill your legs so fast).
Also did hindu squats and lunges.

I feel great after doing all of this...and it's as if I worked the flu a little more out of my body.

Tomorrow morning I will do biceps/chest and possibly abs.

Now...I'm off to write up my plans...I will get new pics tonight and hopefuly they will be ready to upload tomorrow...I will also gather all my stats first thing when I get up tomorrow and post that **** up as well.


Toodles.

One day down 89 to go.


Eric
 
June 24th 2008
---------------

Felling pretty good today, aside from a little flu. :11doh:

The bigger part of my workout plan is done...here it is - along with a few (edit: lol...a few....) other things.

As of yesterday I have been out of the loop for a long while, 1 or 2 months I'd say...I could give a list of excuses as to why I have been slacking off but they are just that - excuses, none of them good...lol. Just pure laziness on my part. After working out yesterday I felt pretty damn good, and feel even better this morning...so now I have the motivation to go on with this and it's time to use it as much as I can.

My goals are:

To cut weight, keep muscle mass, improve flexibility. After reaching target weight, I will re-evaluate and set new goals. I will be hitting the whole body, except the legs, twice a week in this 3 day split routine. I like martial arts, *A LOT*, and this is why I do not want to bulk too much and once I have reached my goal I hope to join a club and train seriously...possibly in kick boxing or MMA...we will see then, first things first. I will be working this week, week of the 23rd of July 2008, extensively on my nutritional plan, I want to have a 100% CLEAN diet and plan on not cheating, not once, in my whole 3 month endeavor. I have done it for a month previously and the results it yielded we're very VERY satisfying. ^.^ I don't plan on using compounds just yet...I will try these for a few weeks and will possibly re-write the whole thing after I get used to working out as much as this.

Current weight: 197
Target Weight: 170

Basic rules to keep for each workout session:
-Minimum of 5 minute warm-up (usually consists of my walk to the gym...which is way more than 5 minutes..I walk to and from the gym.)
-10-15 min stretching routine before each workout...after the warm-up of course. (whole body, head to toe)
-45 second rest periods between sets. 1 minute between exercises.
-15 min cardio session after weight routine which consists of low-impact exercises, I don't want impact to knees or ankles, especially with the condition of my left ankle - chipped joint for the loss...they haven't called me for my operation yet and it's been over a year...the Canadian health system is inexpensive, yes, but not very fast....arg. *waves fist*


-Wake up at 5:00AM
Chill & relax - prepare mentally and have a light pre-workout meal high in clean carbs.

-5:15AM
Walk to gym.

-5:30AM to 6:45AM
Execute routine.

-I might buy myself a bike soon and do 15-30 minute rides with it in the evenings...I just bought a PS3 and the bike will have to wait...I will buy it in two weeks when my commission paycheck comes in...woot.


The routine:


Monday

Shoulders
1) Seated Dumbbell Presses 3x12 10lbs
2) Side Medial Deltoid Raise 3x12 10lbs
3) Reverse Peck Deck 3x12 (unknown weight capacity)

Traps
4) Dumbbell Shrugs 3x20 30lbs

Legs
5) Leg Press 3x12 50lbs
6) Split Squat with Dumbbell 3x12 10lbs
7) Leg Curl 3x12

Total reps/Time needed: 276repsx3 seconds (1 second contraction, 1 second hold, 1 second return)
828 seconds / 13minutes and 48 seconds of contractions/lifting.
Rest periods (150 seconds per exercise x 7 exercises=1050 seconds) which is equal to 17 minutes and 30 seconds of resting.

13 minutes 48 seconds + 17 minutes and 30 seconds rest is equal to 31 minutes 18 seconds of weight lifting goodness.

Cardio: 15 minutes rowing machine / 15 minutes stationary bike.

Total time needed for the shoulders/traps/legs routine is about 1h15 minutes including walking to the various machines and prepping.


Tuesday

Triceps
Cable Pushdown 3x12
Dumbbell Triceps Extensions 3x12
Close Grip Bench Press 3x12

Chest
Wide Grip Bench Press 3x12
Incline Bench Press 3x12
Dumbbell Flyes 3x12

Abs
Oblique Machine (torso twists) 4x20 (left and right)
Ab Machine 4x20 (2x upper 2x lower)

Total reps/Time needed: 376repsx3 seconds (1 second contraction, 1 second hold, 1 second return)
1128 seconds / 18minutes and 48 seconds of contractions/lifting.
Rest periods (150 seconds per exercise x 7 exercises=1200 seconds) which is equal to 20 minutes of resting.

13 minutes 48 seconds + 17 minutes and 30 seconds rest is equal to 38 minutes 48 seconds of exercise goodness.

Cardio: 15 minutes rowing machine / 15 minutes stationary bike.

Total time needed for the triceps/chest/abs routine is about 1h25minutes including walking to the various machines and prepping.


Wednesday

Biceps
Hammer Curl 3x12
Preacher Curl 3x12
Alternate Standing Dumbbell Curl 3x12

Back
Lat Pull down 3x15
Bent Over Row 3x12
Cable Seated row 3x12

Total reps/Time needed: 225repsx3 seconds (1 second contraction, 1 second hold, 1 second return)
675 seconds / 11minutes 15 seconds of contractions/lifting.
Rest periods (150 seconds per exercise x 6 exercises=900 seconds) which is equal to 15 minutes of resting.

13 minutes 48 seconds + 17 minutes and 30 seconds rest is equal to 26 minutes 15 seconds of weight lifting goodness.

Cardio: None at the gym since I am receiving a shipment of cylinders as usual at work (every Wednesday). This work consists of rolling 2 cylinders 10-12inches in diameter and about 4 1/2' to 5' high which weigh from 60-110 KGs while holding them in a 70deg angle. I roll two of them simultaneously...very VERY good workout. And it usually lasts about 1 to 1:15 hours. Very good for all the stabilizer muscles in the body and really hard on shoulders and forearms...I'm going to have to find a video of someone doing this since I can't find any on YouTube. I might have to make one for show-off purposes ^.^

Total time needed for the biceps/back routine including unloading the cylinder shipment is about 1h30 to 2h00 hours including walking to the various machines and prepping.

The evening can kiss my ass, exercise-wise...I am always beat to **** from those shipments...and now I will have added extra exercises in the morning so...yeah...the evening can kiss my hairy white ass. :D

Thursday
Shoulders, Traps and Legs routine (minus legs)...see Monday.
No cardio.


Friday
Triceps, Chest and Abs routine...see Tuesday.


Saturday
Biceps and Back routine see Wednesday.


Sunday
Off.






lol...I just realized how long this was. :yelrotflmao:

Yet...so much more work to do.


Any suggestions/comments/criticism appreciated.



Eric
 
Last edited:
I have a question

Why are you using such little weight? Doesn't seem like 10lbs will get you very far.
 
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