Thursday workout:
40 mins cardio
Hill Intervals on Treadmill
2 min @ 4.5% incline
2 min @ 9% incline
4 500m rows on C2 Rowing Machine
1 min rest in between each 500m
Friday off:
Helped my Sister and Brother-in-law move. ( Not really a typical rest day)
Saturday-
7 x 7 Power Cleans
Minimal rest in between sets
Limited on time due to helping my sister move. My diet sucked this weekend!
Monday - Legs
20 mins Cardio
Hill Intervals
2 min @ 4.5%
2 min @ 8.5%
Split Squats 5 x 6
45lbs
50lbs
55lbs
60lbs
65lbd
Hammer Strength V Squat
180lbs 3 x 8
Leg Press
Single leg
3 x 8
270lbs
Both Legs
3 x 8
540lbs
630lbs
720lbs
RDL’s
3 x 8
225lbs
245lbs
255lbs
Standing Leg Curls
3 x 8
60lbs
Leg Ext
1 x 8
190lbs
Great work so far.
I do gotta tell ya though that as far as the diet thing…pick a calorie total per day…multiply how much you weigh by 10…so…you’re at 295…295*10 you can eat 2,950 calories per day…pick 5 meals you like to eat and add up their calories to see if it comes to under 2,950…if no, cut some food out…if yes…eat those 5 meals for 7 days and then pick 5 new ones so you don’t go crazy.
Weight yourself every morning and write it down of put it in a computer…if you lose weight, great…if not…cut some calories.
Not trying to be a dick, but I bumped into 2 fat bastards I know recently that were bitching about how they wished they could work out like me so they’d be skinny too…meanwhile I’m constantly seeing their facebook updates about how they’re out at some restaurant shoveling shit down their gullets, or etc, etc…bottom line is just stfu and eat what you’re supposed to or don’t bitch about being overweight.
Sorry for the rant. It’s not directed at you so much as my dumb friends, but if it’s helpful enjoy!
I complete get where you are coming from. I totally understand the quite talking about and do it philosophy. I seem to struggle more with food choices and being organized and putting effort into preplanning all of my meals instead of oh I am hungry lets finds something to eat.
Look forward to reading your posts here everyday. Keep up the good work brother and use the sage advice others are giving you. I cannot impart anything life altering since I really am no expert at anything except dog training…now if you need some dog advice, I am your man! Seriously, stay the course and keep posting!
[quote]JCMPG wrote:
I complete get where you are coming from. I totally understand the quite talking about and do it philosophy. I seem to struggle more with food choices and being organized and putting effort into preplanning all of my meals instead of oh I am hungry lets finds something to eat.[/quote]
Meal 1:
Put this in a big bowl and microwave until done:
1 cup oatmeal with
2 tsp psyllium husks
1 cup blueberries
3 cups water
Put in blender:
2 cups water
2 scoops Metabolic Drive with
2 TBSP Peanut Butter
2 tsp carlsons fish oil
Meal 2
Throw all this into a pan together with some Pam Spray
8 oz chicken breast
1 cup chopped carrots
1 cup broccoli
Meal 3
Make a big salad out of this:
8 oz Canned Salmon
3 cups raw spinach
2 hardboiled eggs
2 TBSP Olive Oil
1 TBSP white wine vinegar
1 TBSP Lemon Juice
Boatload of dried herbs
Meal 4
Make an eggy mess out of this:
4 eggs
1 cup canned black beans
2 oz cheese
1 orange
1 apple
Meal 5
8 oz ground beef
1 cup chopped tomatoes
big bowl of lettuce
Meal 6
2 oz almonds
2 scoops Metabolic Drive
2 tsp Carlsons fish oil
I can’t get into Fitday to check this, but i’m guessing this is around 3,000 calories…it’s cheap and easy. Make 7 of these today and get on it!
Just realized I got eggs in the salmon salad and as a separate meal…switch up the eggs in the salad for a whole avocado.
Someone smarter than me should check this diet to make sure it doesn’t suck and actually put pounds on JCMPG!
Wednesday Workout:
Cardio
20 min walking hill intervals
2 min @ 4%
2 min @ 8%
Inlcine Bench 5 x 6
155lbs
160lbs
165lbs
165lbs
165lbs
Flat DB Bench 3 x 8
55lb
60lb
65lb
Hammer Strength Decline plate loaded 3 x 8
(per side)
90lbs
80lbs
80lbs
Rear Flys
45lbs x 25
45lbs x 25
20lbs x 15
Tricep Ext 3 x 8
57.5lbs
60lbs
67.5lbs
More Cario
1 mile run / walk intervals
4% incline
Walk 4mph
Run 6.5mph
Cardio Only
30 min Stationary Bike
Rolling Hill Intervals
2 500 m C2 Rowing
1:34
1 min rest
1:48
Pinched for time, I should have done more.
Friday - Back
20 min Cardio
Run / Walk Intervals
Total Miles ran 1.8
Assited Chins
5 x 6 115lb assit
Bent Rows on Smith Machine
3 x 8 195lbs
Lat Pulls
4 x 6 180lbs
Cable Rows
3 x 8 140lbs
DB Curls
3 x 8 35lbs
Saturday Off
Sunday - Legs
20 mins cardio
walking hill intervals
4 mph
Split Squats with dumbells
60lbs DBs 2 x 6
65lbs DBs 2 x 6
70lbs DBs 1 x 6
Squats
3 x 8
195lbs
215lbs (x2)
Leg Press Single Leg
3 x 8 270lbs
RDL’s
3 x 8
225lbs
245lbs
265lbs
Standing Leg Curls
3 x 8 50lbs
Leg Ext
3 x 8
150lbs
150lbs
160lbs
Todays workout
30 minws cardio
run / walk intervals
total miles ran 2.57
Chest / Shoulders / Tri’s
Incline DB Bench 5 x 6
65lbs x 2
70lbs x 2
75lbs
Flat DB Bench 3 x 8
65lbs
Decline Hammer Strength Plate Loaded
3 x 8
80lbs per side
Close Grip Bench 3 x 8
95lbs
Tricep Ext
3 x 8
50lbs
Rear Flys
50 lbs partials 2 x 15
25 lbs full range of motion 1 x 15
Tuesday’s workout
30 min cardio
hill intervals
2 miles walked
Back
Asssted Chin’s 5 x 6
110 assist
2 eccentric with 40 lbs assist - I am not sure why I used the assist next time I will do them body weight only.
Bent Rows on smith machine 3 x 8
205lbs
Lat Pull downs - my palms towards my face, grip shoulder width apart
3 x 8
140 lbs
160 lbs x 2
DB Rows - standing, torso bent and supported by DB Rack
3 x 8
70lbs
75lbd
80lbs
I am still working on the diet, I try to hold my self to 2200 to 2500 cals a day. It takes a level of organization and discipline I have never been go at. So I am working on it. My weight seems to be static right now at 290ish, but my clothes fit better and I can see physical changes in my body so I will take that as a good sign.
Today was cardio only, I decided to switch things up and try a complex instead. I decided on a modified Cosgroves 8. Due to the low cieling in my basement I had to eliminate the push presses but I kept everything else in. I started with to light of weight so I decided to keep the rep range the same same instead of decreasing by 1 rep each round. I started with 95lbs and and then increased by 20lbs after 2 rounds and dropped the rep by 1. I completed 4 rounds and was completely gased. I am definately going to keep this my weekly workout plan. I was gased when I finished but still felt pretty strong for me.
Cardio only today. 30 min run / walk intervals. I walked at 4 mph, and started running 6.2 mph. I started at a 4.5% grade. I increased the run speed to 7 mph by the last interval and I increased the grade to 5% at 15 mins. Total miles ran 2.8.
Friday - Leg Day
No Cardio
Split Squats
4 x 8
50lbs
Hammer Strength V squat Machine
3 x 8
180lbs
Leg Press
3 x 10
540lbs
630lbs
720lbs
1 x 6
810
RDL’s
3 x 8
225lbs
Leg Ext
2 x 12
140
145
1 x 10
150
Seated Leg Curls
3 x 10
130lbs
135lbs
I was expecting to be walking like an old man today after all of that yesterday but I feel surprisingly good.
Saturday - Chest Day
30 min of Cardio
Walking Hill Intervals
total miles walked 2
Chest
Flat Barbell Bench
4 x 8
155lbs
165lbs
175lbs
185lbs
195 x 6
DB Incline
3 x 8
65lbs
Low decline DB Bench
3 x 10
45lbs
55lbs
55lbs
Cable Fly’s
30lbs 1 x 12 (High)
30lbs 1 x 12 (low)
Tricep Ext
4 x 10
50lbs
Right now I my workout is broken down into Day 1 - Legs, Day 2 - Chest and Shoulders, Day 3 - Back, Day 4 - Cardio or Barbell Complex, Day 5 - Cardio Only. Then I repeat the process. Has any one else tried anything simlar? I try to very my reps and sets from workout to workout.
Back Day!
20 min run / walk intervals
total miles ran 1.8 @ 5.5% grade
Assited Chin Ups (115lb assist)
2 x 8
2 x 6
1 x 5
Smith Machine Bent Rows
155lbs
4 x 10
I made sure am squeeze each rep at that top.
Lat Pulls Palms Facing towards me.
140lbs 3 x 8
DB rows
2 x 8
65lbs
Good job! You really inspired me by just reading the first post. I wish you all the best.