JohnnySolo's House

J

JohnnySolo

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I’ll be updating this first page with current information:

Start Stats: (born 1968) 40yr (this being 2009)old Male 6’2” 295 lbs getting back into shape

Former PRs
bench: 400 lbs
squat: 500 lbs
dead lift sets: 6 sets of 405 lbs for 6 reps each

I used to run at 270lbs-260lbs
PRs
5 miles – 60 min
3 miles – 30 min
1 mile 8:16


Goal: slim down, get off blood pressure meds

For about 10 years I’ve been going between running, BW workouts and light lifting. (and the buffet) I could get in into decent shape then lose it all once burnt out.

First routine (about 5 weeks):
Mon:
repeated for 20 minutes non-stop: 12 BW squats/10 pushups (variety)/ 5 pull-ups(variety)/ 12 sit-ups

then supersets (60 sec rest between sets):
3x10 bench/row
3x10 chest fly/ back fly

Tues:
Walk/run

Wed:
repeated for 20 minutes- 60sec work 60 sec rest (10 sets): 3 pull-ups(variety)/6 push-ups (variety)/9 BW squats/12 mountain climbers

then supersets(60 sec rest between sets):
3x10 dumbbell curl/ shoulder press
3x dips(5)/shoulder fly(10)

Thurs:
Walk/run

Fri:
repeated for 20 minutes- 30sec work 30sec rest (20 sets): 2 pull-ups(variety)/6 push-ups (variety)/finish with jumping jacks

then supersets(60 sec rest between sets):
3x10 jump squats/ sit-ups to failure
3x10 kettle bell swings/Sit-ups or leg lifts to failure

Second routine (4 weeks):
TMUSCLE.com | Complexes for Fat Loss
Complex A
95lb barbell
5 reps each for 5 sets 75sec rest (decreased rest and add sets and reps over the weeks for all)
Bent over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
(rest/repeat)

Complex B
95# barbell
5 reps each for 5 sets 75sec rest
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (BW only 10 alternate legs)
(rest/repeat)

Complex C
95# barbell
5 reps each for 4 sets 90sec rest
Deadlift
High-pull
Hang clean into the squat
Military press
Jump lunges (BW)
(Rest/repeat)


(Now)Third routine (12 weeks):
StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com
A
Squat 5x5
Bench 5x5
Inverted row 3xFail
Push-up 3xFail
Reveres crunch 3x12 (decreased counter weight)

B
Squats 5x5
Over head press 5x5
Dead lift 1x5
Pull-up/ Chin-up 3xfail
Plank 3x30sec


Forth routine:


Good info:
http://www.youtube.com/user/Rhino10e (my vids)
http://startingstrength.wikia.com/wiki/Tools_and_Downloads
http://www.exrx.net/Exercise.html
Home gym post: http://training.fitness.com/386675-post133.html
 
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Was out sick most of last week and started back up late this week.

Did ten sets:
Repeated non-stop: 12 BW squats/10 pushups (variety)/ 2 pull-ups (variety)/ 12 sit-ups
(Push-ups sets 1-5 then 5-10: Peek-a-boos, Hindu, Spiderman, gator, knuckle)

Then supersets (60 sec rest between sets):
3x10 bench/row/bicep curl
 
6’2” 295 lbs
PR bench: 400 lbs
PR squat: 500 lbs
PR dead lift sets: 6 sets of 405 lbs for 6 reps each

Goal: slim down, get off blood pressure meds


Diet:
I drink 6 liters of water daily and 3 or 4 cups of black coffee

7am
Cottage cheese, yogurt, banana

9:30am
Peach

11:00am workout

12:30pm
2 Sandwiches, roast beef and turkey (white bread and cheese, left over clean up from weekend)
Salad

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit and nectarine

5:00pm chicken and a veg. dinner

8:00pm hand full of peanuts

Workout:
Cardio

Just 3 months ago I was 270lbs and running pretty good for me, getting sub 10min miles and goofing around with the incline on the treadmill. I’d typically run 4 days a week varying between 1.5 miles and 2.5 miles. Well today at 295lbs I got a mile out in 11:32 with a few walk breaks. Overall I got in 2.5 miles in 32:30.

Pretty depressing but hard work to build on.
 
Diet:
6 liters of water daily 3 or 4 cups of black coffee

7am
2 slices whole wheat toast, cottage cheese

9:30am
Apple

11:00am workout

12:30pm
Salad, ham sandwich with cheese on white roll


Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit

5:00pm
Chucky Cheese salad bar, more than likely pizza too


Workout:
10 sets
10 BW squats, 8 push-ups, 5 assisted pull-ups, 10 sit-ups
(push-ups:peekaboo,hindu,spiderman,gator,reg)

I did the squats and push-ups at one station then a short walk to the pull-up and sit-up station. The walk was a breather for me. Works out to good cardio for me with plenty of muscle fatigue.

2 sets
Incline bench/ seated row

I’m worn out and overweight. Hopefully things will improve.
 
Diet:
7am
2 slices whole wheat toast, cottage cheese, yogurt, banana

9:30 am
Missed

11:00 am workout

12:30pm
Salad, Turkey sandwich with cheese on wheat


Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit

5:00pm
Whatever the wife puts in front of me. Chicken tonight I think.


Workout:
Treadmill at random: level 10 - 60 min
weight 290 lbs

Incline varies between 1.5 and 7.8 degrees

Anything under 2.5% incline I run at various speeds. Typically the time intervals are: 2.5% 30 sec (ran at 5.5) 1.5% can be 30sec, 60sec and 90 sec intervals. I’ll vary my speeds depending on the length of the run. 7.0 for 30 sec, 6.5 for 60 sec and 6.0 for the 90 sec.

All walking was done at 3.8mph

Overall I got in 4.6 miles in 60 min and the tread said I burned 1100cals…
 
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Diet:
7am
oatmeal, cottage cheese, yogurt, peach

9:30 am
banana

11:00 am workout

12:30pm
Frozen shrimp Tai Pei thingy – 175 cals
pear

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit- apple

5:00pm
Pasta – I’m going to try to only eat half of what my wife gives me. Wish me luck!:newangel:


Workout:
11 Sets of:
3 assisted pull-ups (change grip each set)
6 push-ups (change each set – elevated feet peek-a-boo, elevated feet hindu, gator, spiderman, elevate feet reg.)
9 BW squats
12 mountain climbers
(1 min rest)

Then:
Supersets with 90 sec rest between sets-
Dips/cable curls
6/10
90sec rest
5/10
90 sec rest
5/10

Dips were done on parallel bars at body weight 290 lbs – really feel strong after that
Curls at 110lbs – I don’t think they factor in the pulley system, felt like 80lbs

Then:
Preacher curls/seated tri push
10/10
60sec rest
10/10
60sec rest
10/10

Not sure about the weights on this one. I think 55lbs on curl and 80 lbs on tris. I was tired and just wanted a little more work.
 
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Diet:
7am
Oatmeal, scoop of cottage cheese, yogurt, banana

9:30 am
Apple

11:00 am workout

12:30pm
Tai Pei General Tso’s chicken thingy – 175 cals
Salad

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit

6:00pm
Dinner out ?


Workout:
30 min bike – 200 cal
30 min ellip - 450 cal

The last 3 day have been high intensity for me, so today was an easy day, easy on the joints and easy on the intensity. Got in some reading….
 
Dinner was bad bad bad last night. Believe me I know where my problem is, I just can't get a hold of myself sometimes.


Diet:
7am
Yogurt, banana

9:30 am
Apple

11:00 am workout

12:30pm
Salad – with 2 veggie patties added and cottage cheese

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit- air pop corn

6:00pm
?

Workout:
30/30 sets
30 sec work/30 sec rest
For 20 min (so 20 sets)

1- Full body weight pull-up (289lbs)
6- Push-ups (change each set. Peek-a-boo, Hindu, gator, feet elevated, wide)
15- Jumping jacks

I never even want to start those 30/30 sets……total 20 pull-ups, 120 push-ups, 300 jumping jacks and countless gulps of air.

Then:
Super set #1
Jump squats/sit-ups
10/20
1 min rest
10/15
1 min rest
10/10

#2
Two hand KB swings 45lbs/leg lifts
10/20
1 min rest
10/20
1 min rest
10/20
 
Diet:
7am
Yogurt, banana

10:00 am
1 slice wheat toast

11:00 am workout

12:30pm
Ham on white roll/Salad

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit- apple

6:00pm
Taco salad with salsa

Workout:
Mon: 10 sets-
BW Squat 12/push-up 10 (total- 120/100)
Short walk
Pull-up 5/ sit-up 12 (total- 50/120)
Repeat

The only break on these is the short walk between stations. Push-ups changed each set, peek-a-boos, hindu, Spiderman, gators, knuckles. I also changed my pull-up grip each time, wide, reg, chin, close underhand and parallel, all pull-ups were assisted.

Then:
10 Bench 135lbs/10 cable row 140lbs
Rest 1 min
10/10
1 min
10/10

Then:
10 incline fly 40lbs/10 back fly 10 lbs
Rest 1 min
10/10
1 min
10/10



I was exhausted today.

Hope I can stay consistent this week too! Consistency is key.
 
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Diet:
7am
Yogurt, banana, cottage cheese, 2 wheat toast

9:30 am
Apple

11:00 am workout

12:30pm
Turkey on wheat/Salad

Projected for the rest of the day-
3:00pm-4:00 pm
Grapefruit- popcorn

6:00pm
?

Workout:
Tues: 289lbs
60 min
Treadmill set to random level 10

Incline varies between 1.5 a 7.8 degrees. Anything over 2.5% is walked at 3.8 mph

run intervals
2.5% run at 5.5 (30 sec)
1.5% run at 6.0 (90 sec)
1.5% run at 6.5 (60 sec)
1.5% run at 7.0 (30 sec)


Overall I got in 4.55 miles in 60 min and the tread said I burned 1080 cals…

I had to slow down on a few runs…
 
Diet:
7am
Yogurt, banana

9:30 am
nectarine

11:00 am workout

12:30pm
Sweet and sour chicken/ salad

Projected for the rest of the day-
3:00pm-4:00 pm
Apple- popcorn

6:00pm
pasta

Workout:
Wed:
10 Sets of:
3 assisted pull-ups (change grip each set)
6 push-ups (change each set – elevated feet dive-bombers, elevated feet hindu, gator, spiderman, elevate feet reg.)
9 BW squats
12 mountain climbers
(1 min rest)

I’ve been calling the dive-bombers, peek-a-boos whoops

Then:
Supersets with 90 sec rest between sets-
Dips/1 pull-up/cable curls
10/1.5/10
90sec rest
7/1/10
90 sec rest
7/.5/10

Dips were done on parallel bars at body weight 290 lbs – That was cool, that was a first for a set of 10. They were all-the-way-down, deep into my armpits.
Pull-ups were full body weight too.
Curls at 110lbs

Then:
Skull crushers/barbell curl
10/10
90sec rest
10/10
90sec rest
10/10

Just did the 45lb bar for both of these, I was pretty spent.


Finished off with some stretching. :sport: Or pseudostretching, I’m not very good at it.
 
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Nice work here, but it looks like you could use an increase in protein, as your diet (at least from that post) was predominantly carbs.
 
You are right stingo, great advice….I’ll have to get a protein shake or something and start boosting my intake.

June 11th
Full day off


June 12th
Diet:
7am
Yogurt, banana, cottage cheese, 3 slices light wheat

9:30 am
Apple

11:00 am workout

12:30pm
Mexi platter….chili bowl
I feel so guilty after that fat feast…I can kick my but pretty good at the gym but absolutely have no discipline when it come to eating. Wish I just had the turkey wrap, I’d feel great now if I did. I’m hoping that other members discipline, when it comes to diet, rubs off on me…

Projected for the rest of the day-
3:00pm-4:00 pm
Nothing

6:00pm
I’ll be camping with my son this weekend (scouts). Burgers and dogs….don‘t really know what else to do.


Workout:
Fri:
30 sec work/30 sec rest
For 20 min (= 20 sets)

1- Full body weight pull-up (287lbs)
6- Push-ups (mix: dive-bombers, Hindu, feet elevated, knuckles, wide)
15- Jumping jacks

Then:
Jumping squats/ sit-ups
10/10
1 min rest
10/10
1min
10/10
1min
Hip thrusts/ leg lifts
10/20
1 min
10/20
1 min
10/20

Tweaked my back the other day, so no KB swings today. Hip thrusts are laying on my back with both feet planted and trusting hips up.
 
I've done the boy scout campout thingy as a parent. Just call that your cheat meal and get on with it.

Glad to see a big guy like you taking an interest in diet and cardio - that will help your cardiovascular system as you get older.

What kind of bp meds do you take? Some of them have side effects.
 
Thanks for the visit,g8r80

The camp was fun and my son had a blast..

I’m on metoprolol and lisinopril. I’m told a side effect is lack of randiness for some people. I’ve lucked out and haven’t seen a decrease in my libido.


Diet:
7am
Yogurt, banana, wheat bagel

9:30 am
Apple

11:00 am workout

12:30pm
Salad, protein bar 260 cal 25 g protein

Projected for the rest of the day-
3:00pm-4:00 pm
Apple, wheat toast (2), protein shake

6:00pm
Chicken and veg.


Workout:
Mon:
10 sets -
BW Squat 10/push-up 10
Short walk
Pull-up 5/ sit-up 10
Repeat

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up thingies. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted.

Then:
3 sets of light incline bench

1 full body weight pull-up…..elbows are smoked
 
Very true Stingo!

For cookouts at work there is a guy that eats his two burgers but stacks them with one bun, big mac style. I'll start giving that a try.
 
Target proteins, then veggies and fruit. Then and only then have a food you like as dessert/a treat. Also, standing away from where the food is seems to help too, as you won't be grazing involuntarily.
 
have your cake and eat it too

in case your interested, I have no desire to eat strict, I've found I can eat what I what (carbs) if I "fast" during the day, make sure to eat lots of fresh veggies, and of course keep training intense.

"high rep squats" just saying how I can have my cake and eat it too, I eat a semi-large bowl of ice-cream/cakew/resses everynight, and I eat all the pasta/potatoes I want, and am getting leaner still.
 
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