Back at it...

M

muscularfatman

0
Well, took 2 weeks off after just about an 8 month workout binge...ready to cut hard now and figured keeping a journal might help. No need to type anything unless you have to, just keeping this for reference.

Today I weighed in at 195.2 when I woke up. I estimate I am at 14%-15% BF. Looking to cut down to 175 and less than 10% body fat here within 2-3 months.

Day one: 8/14
9 AM - 3.5 mile 35 minute jog.
10:30- 6 eggs for breakfast (yuck yuck yuck)
1:00 - Whey shake
3:00 - 5 strips chicken, 2 oz brocolli 2 oz carrots

Thats it so far today...Boring. Ill be hitting up the gym to do lower body and back work outs tonight and will post afterwards. I also want to give a huge thanks to LV, hes a great guy and has offered me tons of excellent advice. Wish me luck, I am super motivated!

EDIT:

5:00 - another whey shake
7:00 - 3 strips chicken
8:00 -- Workout time baby! Workout:

Triceps- (3x15)x100lbs overhead Rope Extensions
(3x10)x75lbs flat bench extensions with straight bar
(3x15)x100lbs straight armed flat bar pull down (on ladder machine)
Back-(10x3)x315 dead lift (10 sets....3 reps)
(3x10)x100lbs straight bar pull down behind head
(3x10)x100lbs rows
Squats- (1x8)x135lbs
(1x6)x225lbs
(1x5)x275lbs
(1x4)x315lbs
Traps-(3x14)x100lbs straight bar lift to chin elbows out
(3x15)x100lbs in each hand shrugs
Lunges- (2x20)x45lbs put a bar on my shoulders and do standing lunges

Overall, the workout went well, I flew through what usually takes me 75 minutes to do in just under an hour. It felt good to finally get back to my college gym, the place is brand new and HUGE! Definately beats my hometown gym I used all summer (2 benches, 1 squat rack, DB weights in increments of 15...seriously, 15, 30,45,60, and 75's what the hell!)

anyways, right after my workout I took another shake and for some reason I can't fall asleep. I have been up since 8 AM this morning...now it is 4 AM and I still can't get to sleep. Ohwell...I think I have the "girls gone wild" 3 minute commercial pretty well memorized. Haha...night guys.

Day 1 - Very successful.
 
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I always thought of how old Girls Gone Wild would get after the first few minutes of watching it...I mean after a while, you become conditioned to just seeing tits everywhere.
 
May-day! May-day! Uh oh....It is 12:15 PM...I just woke up! No more ECY at 8 PM! Ohyeah...there is another problem, I LOST 4 LBS IN 1 DAY :eek:
I don't believe it to be water weight either...I drank over a gallon almost a gallon and a half throughout the day yesterday. I dunno, maybe it shocked my body because I have not lifted in over 2 weeks. Anyone got a better theory?

Ohwell, now I guess my fasted AM cardio will be fasted PM cardio! I wonder which one is more fun? Write more later...Adios!

EDIT 1 (2:30pm)

Just got back from the gym, 60 minutes on the eliptical...man those things are fun. about to go eat a big breakfast of chicken and eggs. Write more at the end of the day!

Edit 2 (1 Am)

Had a pretty easy day after the cardio. Probably didn't eat enough today. Had a shake around 4PM and then a pork chop and brocoli dinner...it was delicious. Hung out with some buds and went for a motorcycle ride. Overall, a very relaxed day and probably not enough activity. Ohwell...tomorrow is another day.
 
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just a guess... were you eating mostly protein like that... in the 2 weeks off. eating that much protein could make you shed alot of water via kidneys working overtime... also if you had a good BM in there that could contribute...
 
Day 3:

I realize it has only been two days since i started hitting it hard, but I lost another 1.5 lbs yesterday...
Down to 189.6...

9 Am- Just woke up, weighed myself, and getting ready to hit assembly hall up with my wrestling buddy for a run and a steam. We used to go there last year and run the ramps that take you too and from the upper deck, its a great workout. And then on top of that we usually go back down to the wrestling room and jump in the sauna for a good 15 minutes or so...feel like a million bucks when you are done!

More later.

Well, Just got back from running the ramps! We ran a little over two miles, but it really takes its toll on you cause its all hills. Then we jumped in the sauna and stretched out a little, my legs and back are still sore from mondays workout (and from no backrub....looking at you...girls)

Got home, ate 3 chicken strips and 2 eggs. Thing I found a way to eat my eggs finally, expiramented with a little mustard today, they were....decent tasting (still gross) After that, I stopped on thhighway and picked up a guy walking with a gas can and took him to get some gas. Yeah...I am going to heaven.

Next, I came home, took about a 45 minute nap and just woke up and am drinking a whey shake. Thats it for now, hitting up the gym later for about 15 minutes worth of abs.

Ate a dinner that consisted of a lean beef hamburger, pickle, and an ear of corn...then about 45 minutes later I hit up the gym for abs. Workout consisted of:

(3x15) situps with a 25 lb weight on chest.
(2x15) sideways bends with a 35 in each hand
(2x50) leg raises on a flat bench
and ended with about a 10 minute stretch.

Came home, been lazy all night, now I am drinking a Whey shake getting ready for bed so I can wake up early for cardio!

And Kitty VVVVVVVV, I am pretty much only getting my carbs vegetables, other than that...I should be eating them with protein as a pre workout meal on training days and as just a dinner on other days....but lately that has been the meal that is getting neglected.
 
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Day 4.

Woke up this morning about 7:30 and hit the gym. Did 30 minutes of eliptical and then 10 minutes of stairs. Pretty tired after those stairs, they kick my ass everytime.

Just came home and made breakfast for me and my roomy. Scrambled eggs, turkey bacon, and penut butter toast. Pretty decent tasting, i finally figured out how I like to eat my eggs...right next to a sexy girl wearing very few clothes :D

Anyways, write more later; clocked in at 188.6 after my workout.

Had a whey shake aroun 11:30, and a chicken and brocolli lunch at 1. Another whey shake at 3:30, and then a penut butter and chicken sandwhich about 5:45 on my drive to the gym. Today was a blast, thursdays are my favorite day cause when I am in the weight room I get to do...:

Reg Bench : 10-8-6-4-2 (135-155-185-205-225)
Decline bench 10-8-6 X 135 LBS
Incline bench 10-8-6 X135 LBS
DB Bench (3x8)x75lb in each hand

Shoulders: (3x12)x35LB in each hand arms start at sides, bring straight out til parallel
(3x10)X25 lb in each hand arms straight out front til parallel

Traps: Shrug 100 lbs in each hand, 3 reps of 15
BB loaded with 115lbs start at waist bring up to chin elbows out.

Biceps: Started out with 2 sets of 8 pull ups, extra slow
Preacher pad 10-8-6 with 95lbs curling
isolated left bicep with a 35 lb db on preacher pad 2 sets of 10
Ended with 2 sets of 8 on a BB with 75 lbs standing straight up extra slow

Came home, drank a shake...and went out on the bike to hang out with some old friends.

Today was awesome!
 
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Day 5 (aug. 18)

Woke up this morning, raining at 7:30. Went back to bed for an hour. Still raining at Both 8:30 and 9:30. Man, I can't seem to get out of bed when its raining :mad:

Anyways, I woke up, had a bowl of raisin bran for a change, and havn't done much so far. I didn't intend on taking today off of training, but I can't seem to get motivated to do anything...think I might give my body a rest and hit it that much harder tomorrow....

Just ate about 6 OZ of chicken for lunch, im not even hungry today.
 
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August 21st

Ok, I am going to pretend like the last 3 days didn't happen. Between going home and seeing the family and then moving in my final batch of stuff back to my apartment....excercise and healthy eating did not get done.

But now its Monday...and I finally got my workout buddy back. We just went on a 3 mile jog through the woods for the morning.

Now I am getting ready to fix some breakfast...scrambled eggs and turkey bacon!

Write more later.

Just got back, put about 50 miles on the bike, what a great day for a ride.

Fixin lunch now, chicken and brocolli...my specialty. When I woke up today I weighed 192.2, about a 3 pound loss from last monday. Its a good start...I was down lower on thursday though. Not discouraged though...I will make it.

Had a whey shake around 4:00, and then hit the gym shortly after. Did 10-8-6-6-6 on squat with 135, 225, 275, 315, 315.

Jumped on dead lift, 6 reps at 135, 6 at 225, 2 sets of 3 at 275, and finally 3 reps at 315.

(3x12)x135 overhead pull down behind head
(3x12)X135 cable row

(3x12)X100 lbs in each hand shrugs.
(2x12)x90lbs barbell pull up (waist to chin, elbows out)

(3x12)x120lbs overhead rope tricep extensions
(3x12)x50 lb barbell over the head tricep extensions

Geez, now that I look back this wasn't that tough of a workout, definately got me sweating at the time though, felt weak. Its official, all the college kids are back in town. The last 2 weeks I have gone there hasn't been more than 40 people in the gym. I'll bet there was 200 there tonight and it seemed like I knew 3/4 of them, they kept coming up to talk to me. Not a big talker when I am trying to lift.....

Came home, drank a whey shake...about to hit up the mall. Peace
 
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