Perfecting my plan, now to implement!
- Thread starter GT2003
- Start date
Let me try this new format so I don't get reprimanded again, hehehe. Was feeeling kind of tired prior to my workout but once i got started I felt great and persevered, No, I friggin' ROCKED OUT!
Chest, Back, Bi's and Tri's
6x8-10 bench press (on machine)
5x7-8 tricep pushdowns
4x8 wide grip front lat pulldowns
2x7 underhand grip lat pulldowns
4x8 barbell curls, straight bar
2x12 half-curls from mid-position to peak position with good squeeze at top
Why 215 by Christmas? I need a goal and this well help me stay focused. I weighed 234.5 this morning and my waist is 38. Overall goal, 190 lbs.
Sugar: I don't eat much sugar, no pop (except diet), no sweet tea, rarely do I eat desserts etc. Is this what you are talking about?
White flour: I almost always eat whole grain products (breads, english muffins etc.) I also include other fresh fruits and vegetables in my diet on a daily basis.
I am almost always drinking something. I am making a conscious effort to consume more pure water versus caffeine free diet pop, crystal light, sugar free kool aid etc. This will be my biggest challenge. But, I will conquer!
Flax seed, NOPE! I concentrate on fruits, vegetables, whole grains etc. to get my fiber and fiber benefits. Thoughts on why flax seed is far superior?
I think I answered all the questions. Overall I'm simply trying to improve my dietary habits. I'm not counting calories, carbs, fats etc. at this time. I'm following a low fat, higher fiber diet and frequent small meals. That's it for now. Thanks for the info. and let me know how I did on the post. Thanks, Greg
Chest, Back, Bi's and Tri's
6x8-10 bench press (on machine)
5x7-8 tricep pushdowns
4x8 wide grip front lat pulldowns
2x7 underhand grip lat pulldowns
4x8 barbell curls, straight bar
2x12 half-curls from mid-position to peak position with good squeeze at top
Why 215 by Christmas? I need a goal and this well help me stay focused. I weighed 234.5 this morning and my waist is 38. Overall goal, 190 lbs.
Sugar: I don't eat much sugar, no pop (except diet), no sweet tea, rarely do I eat desserts etc. Is this what you are talking about?
White flour: I almost always eat whole grain products (breads, english muffins etc.) I also include other fresh fruits and vegetables in my diet on a daily basis.
I am almost always drinking something. I am making a conscious effort to consume more pure water versus caffeine free diet pop, crystal light, sugar free kool aid etc. This will be my biggest challenge. But, I will conquer!
Flax seed, NOPE! I concentrate on fruits, vegetables, whole grains etc. to get my fiber and fiber benefits. Thoughts on why flax seed is far superior?
I think I answered all the questions. Overall I'm simply trying to improve my dietary habits. I'm not counting calories, carbs, fats etc. at this time. I'm following a low fat, higher fiber diet and frequent small meals. That's it for now. Thanks for the info. and let me know how I did on the post. Thanks, Greg
ahahaha I sure hope you are kidding about that 'reprimanded' 
I am the local 'jackassssss' and advanced in dumb.... eticet is the last thing i care about,,, but i do lknow some of the guys here that can reallyt help,, will do so more readily when you make it easy fer them/
you did great, and i think you will see some of the weight guys make comments on stuff to help you.
flax seed- nutritionally, or scientifically I don't know. But- I started grinding up fresh flax, and eating two heaping spoons of it each morning. A couple things started happening. Big plus was crapping twice a day, and the second is it seemed to start helping me shed that surface fat. Dietarily it is the only addition I made. All other changes have been more of replacments. and I know this, If I do not have the flax for a couple days I can tell.
carbonated stuff is hard for lots of people. It wasn;t for me. The sugar was hell.
I am the local 'jackassssss' and advanced in dumb.... eticet is the last thing i care about,,, but i do lknow some of the guys here that can reallyt help,, will do so more readily when you make it easy fer them/
you did great, and i think you will see some of the weight guys make comments on stuff to help you.
flax seed- nutritionally, or scientifically I don't know. But- I started grinding up fresh flax, and eating two heaping spoons of it each morning. A couple things started happening. Big plus was crapping twice a day, and the second is it seemed to start helping me shed that surface fat. Dietarily it is the only addition I made. All other changes have been more of replacments. and I know this, If I do not have the flax for a couple days I can tell.
carbonated stuff is hard for lots of people. It wasn;t for me. The sugar was hell.
Starting up week 2 of training and diet. Weekend went fairly well. I wasn't really strict on diet but I made a lot of good food choices and only a few poor ones. Beer drinking didn't entertain me near like I thought it would so I may cut it out altogether.
Had to restrain myself from working out but my body was TIRED at the end of last week so I knew I had to rest.
Workout went good tonight. I've just about got my weights where they need to be so that I can barely force out 7-8 reps per set. I will ocassionally throw in an extra light weight set with higher reps at the end of a bodypart if I'm not getting the pump I need.
TONIGHTS WORKOUT - Chest/Tri's/Back/Bi's
6x8 bench press
6x8 tricep pushdowns, strict form
3x8 wide grip lat pulldowns
3x8 seated pulley rows
5x8 straight bar curls, 1x12 to get the blood flowin'
That's it. I'll weigh in tomorrow which will be one full week I think. I'm expecting somewhere around a 5 lb loss during my 1st week. Take care and KEEP IT PUMPIN'
Had to restrain myself from working out but my body was TIRED at the end of last week so I knew I had to rest.
Workout went good tonight. I've just about got my weights where they need to be so that I can barely force out 7-8 reps per set. I will ocassionally throw in an extra light weight set with higher reps at the end of a bodypart if I'm not getting the pump I need.
TONIGHTS WORKOUT - Chest/Tri's/Back/Bi's
6x8 bench press
6x8 tricep pushdowns, strict form
3x8 wide grip lat pulldowns
3x8 seated pulley rows
5x8 straight bar curls, 1x12 to get the blood flowin'
That's it. I'll weigh in tomorrow which will be one full week I think. I'm expecting somewhere around a 5 lb loss during my 1st week. Take care and KEEP IT PUMPIN'
Weight 236.5 this a.m., 5 lb weight loss week 1
Felt good today, lot of energy. Ate well, made good, low-fat food choices. Felt very focused.
Workout: Quads, hams, calves, shoulders and traps
Leg presses 5x12
Leg extensions 5x12
Standing single leg hamstring curls 3x8, 2x12
calf presses 5x15
front shoulder raises 5x12
shrugs 5x12
Still need to buy some dumbbells. Wife sick all weekend so I was kind of stuck around the house taking care of things that needed to be done. Will stop by Hibbets tomorrow and see what I can find. Talk to y'all later, Greg
Felt good today, lot of energy. Ate well, made good, low-fat food choices. Felt very focused.
Workout: Quads, hams, calves, shoulders and traps
Leg presses 5x12
Leg extensions 5x12
Standing single leg hamstring curls 3x8, 2x12
calf presses 5x15
front shoulder raises 5x12
shrugs 5x12
Still need to buy some dumbbells. Wife sick all weekend so I was kind of stuck around the house taking care of things that needed to be done. Will stop by Hibbets tomorrow and see what I can find. Talk to y'all later, Greg
Perfect plan implemented......AND KICKIN SUM AZZ!!!!!!!!!!!!!
234.5 lbs this morning. I think most of the water weight is gone now so time to buckle down and kick this thing in gear.
Great workout (see below). Realized I could face the computer chair towards the machine and use the lower pulley to perform preacher curls. My arms are FREAKIN' HUGE!!!! I also adjusted the seat on my machine as high as it would go so when I did bench presses it was almost like doing a decline press and focused the stress on my lower chest. KEWL! I'm finding I can tweak this machine to do a lot more than I thought I could.
I continue to eat small, frequent meals. Focusing on balance, low fat, moderate protein, moderate carbs. I'm drinking more plain water but I still find it hard to resist the diet pop, crystal light etc.
Chest/Tri's/Back/Bi's
6x8 bench press (seat all the way up to focus on lower chest)
6x7-8 tricep pushdowns, STRICT
4x8 lat pulldowns, wide grip
2x8 close grip lat pulldowns
4x12 curls, straight bar, light weight, higher reps, PUMP 'EM UP!!!
2x12-15 preacher curls, curl bar, FEEL THE BURN, SEE 'EM GROW!!!!
Stay strong, Live long. Cya, Greg
234.5 lbs this morning. I think most of the water weight is gone now so time to buckle down and kick this thing in gear.
Great workout (see below). Realized I could face the computer chair towards the machine and use the lower pulley to perform preacher curls. My arms are FREAKIN' HUGE!!!! I also adjusted the seat on my machine as high as it would go so when I did bench presses it was almost like doing a decline press and focused the stress on my lower chest. KEWL! I'm finding I can tweak this machine to do a lot more than I thought I could.
I continue to eat small, frequent meals. Focusing on balance, low fat, moderate protein, moderate carbs. I'm drinking more plain water but I still find it hard to resist the diet pop, crystal light etc.
Chest/Tri's/Back/Bi's
6x8 bench press (seat all the way up to focus on lower chest)
6x7-8 tricep pushdowns, STRICT
4x8 lat pulldowns, wide grip
2x8 close grip lat pulldowns
4x12 curls, straight bar, light weight, higher reps, PUMP 'EM UP!!!
2x12-15 preacher curls, curl bar, FEEL THE BURN, SEE 'EM GROW!!!!
Stay strong, Live long. Cya, Greg
Yep! On days that are nice enough I can ride my mtn. bike or rode bike in addition to weights. I'm looking into cardio equipment right now. I really like the stationary bike and could easily add 20-30 minutes of it to my workouts 3-5 days per week. I absolutely love cardio just gotta find something reasonable to buy. Then, I'll step it up to the next level. Right now I'm really concentrating on only small amounts of rest between sets in order to get my heart rate up. Thanks for the advice. KEEP KICKIN' IT!!! Greg
Quads, hams, calves,traps,shoulders
5x12 leg presses
5x10 leg extensions, BURN BABY BURN\
3x8, 2x12 standing hamstring curls
seated calf extensions 5x12-15
5x12-15 shrugs
5x12 front shoulder raises
Not much new to add. Turned down beer tonight from the neighbors. Told them i had to work out. Wow, that's never happened before! Guess I'm more focused than I thought. Off to the shower. Hunting in the morning so gotta be up early. Wish me luck and take care all, Greg
5x12 leg presses
5x10 leg extensions, BURN BABY BURN\
3x8, 2x12 standing hamstring curls
seated calf extensions 5x12-15
5x12-15 shrugs
5x12 front shoulder raises
Not much new to add. Turned down beer tonight from the neighbors. Told them i had to work out. Wow, that's never happened before! Guess I'm more focused than I thought. Off to the shower. Hunting in the morning so gotta be up early. Wish me luck and take care all, Greg
I have an upright stationary bike in my home gym (and it also has a monitor to gauge, heart rate, approximated calories burned, duration in time, intensity level, etc)
Of course you have to input your personal data in the machine before the cal approximator can be more accurate, but this did the job just fine and I still use it to this day.
It only cost me about 180 bucks, and believe me, this bike has seen and is seeing, and is about to see, alot of usage, and it holds up well.....Im tough on the dang thing.....LOL........BUH!.......
EDIT: So get one......it will do you well.
Chillen
Of course you have to input your personal data in the machine before the cal approximator can be more accurate, but this did the job just fine and I still use it to this day.
It only cost me about 180 bucks, and believe me, this bike has seen and is seeing, and is about to see, alot of usage, and it holds up well.....Im tough on the dang thing.....LOL........BUH!.......
EDIT: So get one......it will do you well.
Chillen
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YES! Workout was great. I've finally got all my weights adjusted to where I really have to push myself to get 8 reps. My muscles are pumping up pretty good and they are tired once I'm done.
I'm continuing to eat clean, I have to now, I just joined the "naughty or nice challenge". I'm reverting into my old style of eating. It's not really that tough, it seems to be more of a mindset really. Each day I seem to recall a snack or recipe or something that tastes really good but has little fat. The more options I recall/come up with, the easier it gets.
Weight is decreasing steadily. It's hard for me to be content with the 2 lbs per week but I know I'm doing it right. It's going to take a while but it took a while for me to get this heavy. Once I figure out my cardio I'll drop it a little quicker but I'm pretty content with my progress so far. Clothes are fitting quite a bit different so I know I'm on the right track.
Tonights workout - Chest,tri's,back,bi's
Bench press 6x8
Tricep pushdowns 6x8
Front lat pulldowns 3x8
Narrow grip (V-shaped handle) lat pulldowns 3x8
Standing curls, straight bar 3x12
Preacher curls, 2x12, 1x15
I rested very ittle between sets in an attempt to keep heart rate up a bit. Will continue with current plan until I figure out cardio. Any cardio tips for going into the winter months? I've got a mtn. bike and road bike but not very good weather or much daylight once I get home. Throw some cardio thoughts my way. Thanks and take care, Greg
I'm continuing to eat clean, I have to now, I just joined the "naughty or nice challenge". I'm reverting into my old style of eating. It's not really that tough, it seems to be more of a mindset really. Each day I seem to recall a snack or recipe or something that tastes really good but has little fat. The more options I recall/come up with, the easier it gets.
Weight is decreasing steadily. It's hard for me to be content with the 2 lbs per week but I know I'm doing it right. It's going to take a while but it took a while for me to get this heavy. Once I figure out my cardio I'll drop it a little quicker but I'm pretty content with my progress so far. Clothes are fitting quite a bit different so I know I'm on the right track.
Tonights workout - Chest,tri's,back,bi's
Bench press 6x8
Tricep pushdowns 6x8
Front lat pulldowns 3x8
Narrow grip (V-shaped handle) lat pulldowns 3x8
Standing curls, straight bar 3x12
Preacher curls, 2x12, 1x15
I rested very ittle between sets in an attempt to keep heart rate up a bit. Will continue with current plan until I figure out cardio. Any cardio tips for going into the winter months? I've got a mtn. bike and road bike but not very good weather or much daylight once I get home. Throw some cardio thoughts my way. Thanks and take care, Greg
Good Morning Greg!
Thank you for all your thoughtful posts, Greg. They have meant a lot to me. Thank you very much, young man!
With you being so thoughtful, I decided to write some of thoughts of my own.
==========================================================
"Everything can be taken from a man but one thing; the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way."
(Viktor Frankl)
==========================================================
Attitude is everything. Yes, Everything.
It is more vital than events. It's more important than what's happened. Because attitude determines whether we are happy or unhappy, fulfilled or empty, the positive perspective assures us that we can never fail. A hopeful attitude guarantees internal success. Attitude- the altitude adjuster determines whether we fly high or low, crash or soar, glide or slide.
Anybody can have a positive attitude when things are going well. What really matters is its how you act when things are going badly that determines the strength of your character. An appropriate attitude means feeling hopeful in challenging times.
And, YOU have ATTITUDE..........my Brotha!
ROCK ON! My Brotha!
Best wishes to you my friend,
Chillen
Thank you for all your thoughtful posts, Greg. They have meant a lot to me. Thank you very much, young man!
With you being so thoughtful, I decided to write some of thoughts of my own.
==========================================================
"Everything can be taken from a man but one thing; the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way."
(Viktor Frankl)
==========================================================
Attitude is everything. Yes, Everything.
It is more vital than events. It's more important than what's happened. Because attitude determines whether we are happy or unhappy, fulfilled or empty, the positive perspective assures us that we can never fail. A hopeful attitude guarantees internal success. Attitude- the altitude adjuster determines whether we fly high or low, crash or soar, glide or slide.
Anybody can have a positive attitude when things are going well. What really matters is its how you act when things are going badly that determines the strength of your character. An appropriate attitude means feeling hopeful in challenging times.
And, YOU have ATTITUDE..........my Brotha!
ROCK ON! My Brotha!
Best wishes to you my friend,
Chillen
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What a failure I am, lol. 1st day of the naughty or nice challenge and I lost it. Well, I really didn't lose it. I ate well all day except in place of one of my snacks, I ate a few pieces of broken up cookies and a small handful of M&M's. It sucks being in the food business, lol. Calorie wise it was probably very close to my normal snack but it was CHEATING. I SUCK, hehehe. Who started this challenge anyway? Guess I should have had a naughty day before I accepted. Back to the drawing board.... Not going to let me get it down. Starting fresh tomorrow (actually started after "the fall from grace") and will include a small section in my daily log about the challenge.
Workout: Quads, Hams, Calves, Shoulders and traps
Leg Presses 6x10-12
Leg extensions 6x8-12
Leg curls 6x8-12
Calve raises 6x12-15
Front shoulder raises 3x12
Upright rows 3x12
Shrugs 3x12
Workout was good and strong. Added in upright rows which used to hurt my shoulders. Really watched my form and didn't push the weight too much. I could really feel them in my traps. That's cool. Another exercise to add to my routine.
QUESTION: Do you feel I should be doing shoulders and shrugs with my Chest/Tri's/Bi's/Back workout? Don't know why I'm doing them with legs but I'm kind of thinking their movement fits in better with my Chest/tri/bi/back day. What do you think? Thanks in advance, Greg
Workout: Quads, Hams, Calves, Shoulders and traps
Leg Presses 6x10-12
Leg extensions 6x8-12
Leg curls 6x8-12
Calve raises 6x12-15
Front shoulder raises 3x12
Upright rows 3x12
Shrugs 3x12
Workout was good and strong. Added in upright rows which used to hurt my shoulders. Really watched my form and didn't push the weight too much. I could really feel them in my traps. That's cool. Another exercise to add to my routine.
QUESTION: Do you feel I should be doing shoulders and shrugs with my Chest/Tri's/Bi's/Back workout? Don't know why I'm doing them with legs but I'm kind of thinking their movement fits in better with my Chest/tri/bi/back day. What do you think? Thanks in advance, Greg
I took a rest day today. When I came home from work I was wiped out! I couldn't stay awake and felt like I was simply run into the ground. So, since I'm trying to be aware of my body and how I'm feeling, I took the night off from working out. I still ate well today so not a lot lost. I will resume and finish off the week strong.
Please, see my post above and give me some workout advice. Thanks, Greg
Please, see my post above and give me some workout advice. Thanks, Greg
Not a lot to post so I've been holding off. Had a fairly rough time during Thanksgiving but no ones fault but my own. My weight is still right around 235 so up a couple of pounds. Had trouble getting off my butt and getting back to working out. Jumped back into it the night before last. One good thing I'm taking away from this is that although 2 weeks is a long time, usually when I go down this path it's literally months before I jump back on the wagon. Maybe i'm making progress. Cya, Greg