T Nation

Trainwreck Now but Watch I Will Prove All Wrong

well not much to say . Watch me grow …Before the flaming begins I did the requirements with pics and also laying my stats out for world. I appreciate all comments and feedback. I am a learner and will do as you as say if tips . Trust i know u all hate lookin at these pics but it keeps me accountable. Thanks inadvance for feedback and the views…P.S. – I’m a sponge so help me get miles ahead by suggestions

Age:34 yo
Height: 5’7
Weight: 170 pounds
Bodyfat: 20 percent
Background :
I got out of a very abusive relationship and ended up in the hospital. I went thru weeks of recovery and physical theropy so now back at it . Cleaning up diet and also working out.
Supps:
Bcaa , whey protein, fish oil caps, multivitamin, vitamin C ,
Goals:
I wanna see abs this year. I wanna not be the fat inshape gym guy. would be nice to have like 12 percent fat qo percent would be excellent.
Weight lift and cardio routine :

The workout:

Chest and Tri----Monday
Incline dumbbell fly

Incline dumbbell press

Butterfly (machine)

Bench press (dumbbell)

Tricep pushdown-rope attachment

Standing Overhead Barbell Tricep Extention

Dips (assisted with machine)

Tues…will do treadmill for about 45 min …will build up to it.

Back and bi -----wed

Wide grip lat pulldown

Underhand cable pulldown

Seated cable row

Hyperextention back extention

Standing bicep curl (with cable )

Preacher curl (barbell)

Dumbbell Alternate bi curl standing

Thurs will do cycling at least 30 to 45 min

Back and shoulders--------- Friday

Leg extention machine

Lying leg curl machine

Leg Press machine

Dumbbell Lunges

Side lateral raise

Seated bent over rear delt raise

Seated barbell military press

Barbell Shrug

sat will swim and do laps. doing this for recovery as well as for exerise.

there u go …the info pics coming in a bit …and i have to upload logs as well

comments feedback support welcomed

front flex

back flex


front relax

[quote]newbie2bb wrote:
front flex [/quote]

Your smile is captivating! Will you let me paint you? I must paint you…

front relax


side view

wheels …well flat tires

[quote]archiewhittaker wrote:

[quote]newbie2bb wrote:
front flex [/quote]

Your smile is captivating! Will you let me paint you? I must paint you…[/quote]

thank u i appreciate that compliment and sure .

thanks for joining me in my journey

jan 25th (back logging)

Chest and Tri

Incline dumbbell fly
3x15= 15 pounds (go up)

Incline dumbbell press
3x15= 20 pounds (go up)

Butterfly (machine “free motion”)
3x15=30 pounds (go up)

Bench press Dumbbell
3x15= 20 pounds (go up)

Tricep pushdown-rope attachment
3x15= 50 pounds (go up)

Standing Overhead Barbell Tricep Extention
3x15= 20 pounds (go up)

Dips (assisted with machine)
1x12= assisted at 50 pounds
1x8= assisted at 50 pounds
1x6=assisted at 50 pounds

jan 27th

Back and bi

Wide grip lat pulldown
3x15=60 pounds (go up)

Underhand cable pulldown
3x15=40 pounds (go up)

Seated cable row
3x15=40 pounds (go up)

Hyperextention back extention
3x15=bodyweight (go up add 5#)

Standing bicep curl (with cable )
3x15=30 pounds (go up)

Preacher curl cybex machine
3x15= 30 pounds(go up)

Dumbbell Alternate bi curl standing
3x15=15 pounds (go up)

Good workout at the new gym (ymca) …so this is how i do it now

My life
5:45 am …wake up
624am …catch bus
640am …get off at bus stop and walk to gym
650am…at gym work out
750am…finish gym
750 am to 815 am…walk to work
clock in at work 830 am …fun times

The proof of desire is in the pursuit. Consistancy and determination produce results

again thanks for the views and any suggestion appreciated and wont be taken for granted

I would recommend you find a basic program by Cressey, Defranco, Rippetoe, Cosgrove, Nate Green, Thibadeau, Waterbury, and follow it for 8-12 weeks. You are only hindering your progress by doing what you have been doing.

Post what you have eaten in the past couple days, as you probably could use some advice in that area as well.

Good luck to you.

[quote]theuofh wrote:
I would recommend you find a basic program by Cressey, Defranco, Rippetoe, Cosgrove, Nate Green, Thibadeau, Waterbury, and follow it for 8-12 weeks. You are only hindering your progress by doing what you have been doing.

Post what you have eaten in the past couple days, as you probably could use some advice in that area as well.

Good luck to you. [/quote]

Thanks for the good luck and that routine was given to me by a season person so going to do him justice for now at least a month or two only fair and then will look at those …will research tonight (will change if need though). as requested

Diet :

I work out first in am ( low sugar oats to start for energy sake )

  1. protein shake with 2 shots of olive oil… (after workout)
  2. chicken breast (palm size) and veggies (usually broc with tad cheese–kind you microwave
    3… chicken breast and whole wheat pasta mixed in olive oil
  3. Ham sammich on whole wheat with mixed veggies with olive oil
  4. 2 scoops of cottage cheese before bed.
    (will hvae one more protein shake with olive oil somewhere during the day.)
    also will do total of 10 fish caps a day . Also a turkey burger in between.

Diet is almost the same everyday cause i work 11 hours so i pack what i can . its kinda difficult but i manage

Sorry real poor so trying to figure out how to get get lean and what not with budget . Think college poor .

Cardio day

Star trac bike

Done on level 6
Distance – 8.41 miles
Calories burned-- 257
Heart rate — 135 -140
Duration-- 35 minutes

Felt good might go to level 7 next time and 45 min but def workout . Left knee did sting but worked thru it - weights tomorrow

back log …fri jan 29th

Leg Extention

3x15=65 pounds (go up)

Lying leg curl

3x15=65 pounds (go up)

Leg Press

3x120 pounds (go up)

Dumbbell lunges

2x15=10 pounds

1x10=10 pounds (stay)

Side lat raises

3x15=8 pounds (go up)

Seated bent over

3x15=5 pounds (go up)

Seated Military Press

3x45 pounds (go up)

Barbell Shrug

3x15=60 pounds (go up)

was eventful to say the least . took it from light weights due to shoulder injury from the abuse. hence will work way up but started low. also dumbbell lunges are my worst . I couldnt believe i didnt finish 10 pounds but hey its only up from here.

Question of the day :

when doing leg press should i do the machine where i sit down and feet in air (you know old skewl type) or do the new machine by cybex ?

well thats all for today . trying for cardio tomorrow if not snow too bad

Cardio today

Due to snow short on time but did 20 min and 2 miles on treadmill- heart rate 140-145.

Consistancy wins !!!

wow encouraging community here lol …well guess i will trod on

Chest and Tri

Incline dumbbell fly
3x15= 20 pounds (go up)

Incline dumbbell press
3x15= 25 pounds (go up)

Butterfly (machine “cybex”)
3x15=35 pounds (go up)

Bench press Dumbbell
3x15= 25 pounds (go up)

Tricep pushdown-rope attachment
2x15= 40 pounds
1x12=40 pounds (stay)

Standing Overhead Barbell Tricep Extention
3x15= 30 pounds (go up)

Dips (assisted with machine)
1x8= assisted at 40 pounds
1x9= assisted at 40 pounds
1x6=assisted at 40 pounds (stay)

Pretty good workout. Beginning to get back in the groove of things. Moving up in weight so thats good. well tomorrow i have just cardio probably treadmill at least 30 min …goal is 3 miles tomorrow

Cardio : treadmill

3 miles no incline

287 calories burned

time 44.24 seconds

wow was sweating like a dog …onto weights tomorrow

Back and bi

Wide grip lat pulldown
2x15=70 pounds

1x10=70 pounds (stay )

Underhand cable pulldown
3x15=50 pounds (go up)

Seated cable row
2x15=50 pounds

1x12=50 pounds (stay )

Hyperextention back extention
3x15=5 pounds (go up)

Standing bicep curl (with cable )
3x15=40 pounds (go up)

Preacher curl cybex machine
1x15= 40 pounds

1x11=40 pounds

1x12=40 pounds (stay )

Dumbbell Alternate bi curl standing
2x15=20 pounds

1x12=20 (stay )

Good workout . Mostly coming to some max’s and have to try again next week grr. guess we all get there . but will be pushing it harder . Other than that diet is in tack and also gettin adjusted to bus rides and gym at 530 am.

Will say that bus schedules (due to cut back economey) is coming at the end of feb so we shall see how i can fit work gym and the bus into my life. but alas i still keep trucking.