2018 Transformation - Giantandre

Jan 15th

AM weight - 294.8

AM workout

4x10 min up
4x8 1 arm dumbbell press 65lbs
4x10 tri pulldowns 80lbs
4x10 tri pull ups 80lbs
4x8 dip machine 250lbs
4x8 back extensions
ab workout
1x15 1x12 1x8 4x5 incline press (135/155/165/185)

Jan 16th

AM Weight 292.8 (Wow - but I know the scale is BS)

AM workout

3x10 min uphill walk
rotator cuff work for warm-up
4x8 weighted back extensions
5x5 1 arm dumbbell row 80lbs
4x8 1 arm lat raise 30lbs
5x5 seated row 190lbs
4x8 seated cable lat pull down 85lbs
ab work

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Jan 17th

AM weight 293.0

AM workout (try for a 2nd today)

2x10 min up hill walk
4x8 leg curls 150lbs
5x8 leg extension 130lbs
1x8 5x6 leg press 280lbs/370lbs
8x8 kettle bell swings 44lbs

1 Like

Jan 17th

PM Workout

5x5 deadlift 250lbs
5x6 pushpress 105lbs
5x6 shrugs 100lbs
5x5 hammer curls 60lbs

5 min uphill walk x2

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Jan 18th

AM weight 293.2

Torn up from that 2 a day … but got to keep pushing

AM Workout

4x8 dumbbell press (slight incline) 75lbs (tough today)
4x8 dip machine 255lbs
1x8 1x6 1x4 4x2 bench press 165/185/205/225lbs
4x8 cable flys 25lbs

2x10 uphill walk

ab work

I’m in for this
That is a good looking plan.
about the weight, it goes up and it goes down.
As long as you stick to the plan, eating clean and below maintenance you’ll be all right.
I lost about 30 lbs 2 years ago, took me about a year. But that was deliberate. It was fra 195 to 165, so not that heavy.
Are you tracking nutrition and calories?

Calorie restriction is the name of the game right now !!! At least till I get to the 280 - 275 range, then I can reassess

Keep track of calories and trying to get 265 grams of protein as well.

Thanks for the kind words …

2 Likes

Jan 19th

AM weight 292.8

Quick workout

2x10 min uphill walking
6x10 hip thrusters 185lbs
4x8 kettlebell swings 44lb
4x8 seated incline curls 45lbs

Jan 20th

Last night went for 35min walk

woke up with a weird pain in back of my left knee
went for 30 min walk to work it out

Workout

3x10min uphill walk (slower pace than usual)
rotator cuff work
2x8 2x4 1 arm dumbbell press 65lbs/85lbs
3x8 arnold press 45lbs
2x10 4x5 floor press 135/185lbs
2x8 4x6 cable flys 25/35lbs
2x8 4x4 incline press 135/185lbs

leg feels a little better now

Missed posting on Sunday but didn’t miss the workout !!! – Fly Eagles Fly
Jan 21 workout

3x10min uphill walk
4x8 weighted back extensions
ab work
5x5 dead-lift 265lbs
5x6 push press 105lbs
5x5 hammer curls 60lbs
5x6 shrugs 100lbs

Jan 22nd

AM weight 293.2 - felt like I did great over the weekend – lots of walking and clean eating … Kind of a bummer

Work out
2x10 min uphill walk
back extensions
4x8 dip machine 255lbs
5x5 dumbbell press 80lbs
4x8 cable triceps 33lbs
1x10 5x5 incline press 135lbs 185lbs

Hey man it’s just fluctuations.
Don’t worry, in two days the scale might say 289,9, then the day after 291, as long as every week one of the numbers a lower than the lowest the previous week, you’re alright.
Btw nice workouts.

2 Likes

Jan 23

AM Weight 291.2

Rough this AM , can’t really figure out why I felt off. Got a full 8 hours sleep, maybe I didn’t get enough carbs the day before ??? (Not doing a no carb diet)

AM Workout

1x8 4x5 legpress 305lbs/395lbs
4x8 leg extensions 115lbs
5x6 seated row 190lbs
4x8 lat pulldowns 190lbs

3x10min uphill walking

Got to gym late due to crazy dog this AM … She just wouldn’t calm down

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T/Y man …Just going to keep putting 1 foot in front of the other and I’ll be there soon enough

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Jan 24th — today is my 48th birthday … I’m committed to being the best 48 I can be …

AM Weight 291.0

Just had fun today with the workout

Quick cardio

Bench for 1 RM (without a spotter tho …I dont trust my 5’5" 140lb wife whos been lifting for 10 months to help)
Got to 260lbs before I felt like I needed a full spot — I’ll do this again end of March to see where I’m at
Wife hit 95lbs for a double and 97.25 for a single … Failed at 100lbs twice … Big props …The bar was hard for her in Feb of 2017

Did full tri workout …Then walked dogs for 2 miles … Great Day

Really excited to see where I’ll be at end of Feb (hope to be below 280) … Then end of May where I want to be in the squat rack and a 315 bench …Small goals but big for me

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Happy birthday
Being below 280 end of Feb would be a greath present to give to your self.
But remember weightloss often goes hans in hand with loss of strength.
EDIT: just so you don’t panic if the strength vanish a bit.

Jan 25th

Had a good meal (but clean – nice steak and good veggies - did have a glass of wine )

Taking a rest day today … Next planned “semi cheat” and rest day will be Feb 17th

AM Weight 291.2

Jan 26th

AM Weight - 295.0 – I think there was a lot of water weight here but we’ll see tomorrow

AM Workout - I’ll be happy when some people fall off the new year’s resolution bandwagon and there are a few less people in the gym …I get up at 4:30 so I can workout without the crowds

1x10 min walk (going to make this up tonight - going to an art walk)
6x10 hip thrusters - 195lbs
8x8 kettle bell swings 44lbs
5x5 incline dumbbell curls 45lbs
3x8 single arm lat raises 30lbs
ab work
back extensions

Tomorrow is a double day – new plan to have 3 double days a week through Feb 28th (Mon - Wed - Sat)

2 Likes

Just saw your post Fly Eagles Fly… I am Eagles fan too.
I don’t see much football if any at all. In DK Football isn’t that big, to say the least. But we have Morten Andersen :slight_smile:
Way back in the mid 1980’s I was an able seaman, was in US a couple of times, bought an Eagles cap. When I was in a special unit in plain clothes in the mid 1990’s I was wearing that cap almost every day, until it fell apart .
Couple of years ago, we began to watch Football, so there we go Eagles Fan :slight_smile:
We’re having a SuperBowl party with lots of great food and beverages
Fly Eagles Fly

2 Likes

SAT and SUN Log

Jan 27th - Good double day

AM Weight 292.2

4x8 decline pause bench 145lbs
4x8 skull crushers 65lbs (very light …Come on man :slight_smile:
4x8 incline dumbbell - 75lbs
4x8 tri pull downs 80lbs

3x10 uphill walk

30 min walk with the dogs

PM

2x12 1x5 uphill walk

1x10 1x8 4x6 face pulls - 115/125/145
4x8 inverted lat pull downs 155lbs
1x8 1x6 2x4 dumbbell rows 70/80/85 lbs
3x10 single arm lat raises 30lbs
6x5 preacher curls 87.5lbs

Swim sprints

Jan 28th

2x10 1x5 uphill walk

5x5 deadlift 265lbs
5x6 push press 117.5 (love my gyms 1.25 plates )
5x5 hammer curls 60lbs
5x5 shrugs 105lbs
3x8 wrist curls 55lbs

And then you miss it off on the following entry… genuinely want to know. Tag me in the reply if you could!

Btw if you’re anything like me you’ll be able to float up or down a lb or two through out the day. So don’t take a single reading to heart.

Good luck!