Falco's Journey

F

Falco1

0
Well, I was never one to keep a journal, but I am re-dedicating myself to my goals in 2007 and thought I would use this to keep me honest and motivated. Starting tomorrow I will post pics and will update them every few weeks or so. If anyone does look at this I want you to be brutally honest so I can tweak things as I go. I will also post a daily eating log, as well as my workouts.

My biggest pitfall right now is my cardio, I expect everyone to be brutal if I miss any cardio to keep my fat arse motivated.

Any comments and/or suggestion will be welcome and encouraged. I need to finally finish this cutting so I can start a good bulk.

As of this morning, according to my scale and handheld BF tester, I am 207lbs @ 17% bodyfat, so this will be my starting point. My goal is to cut down to 10% or lower by May, stick with that through the summer and then start a bulk in October.

Happy New Year to everyone and I look forward to the comments and criticisms.
 
Last edited:
woohoo
can keep an eye on u now;)
 
This is going to be a good one.

I've noticed, by your postings, that your level of education in this game has dramatically increased and I'm sure the finished product is going to be great!

Best of luck to you John!
 
Well I figured there is no time like the present. The pictures are from this evening. I will not post my diet because it was New years Eve, so there were a few parties. :D I will put it this way, I ate very clean until 8pm.

My workout consisted of the following:

BB Bench Press
205x5
215x5
225x5
245x5
235x5

Close Grip Chin-Ups
BWx5
+10x5
+15x5
+20x5
+10x5

Dumbell Flys
25sx5
35sx5
45sx5
45sx5
35sx5

Lat PullDowns
90x5
100x5
110x5
120x5
115x5

Barbell Curls
95x5
105x5
115x5
105x5
95x5

Skull Crushers
90x5
100x5
110x5
120x5
110x5

I felt pretty good. I could go higher on my dumbell exercises, but I need to go this week and get a few more dumbells. I am also picking up a power tower this week to do dips.

Any comments or suggestions on my workout would be greatly appreciated.
 

Attachments

  • DSC01622.jpg
    DSC01622.jpg
    13.6 KB · Views: 139
  • DSC01625.jpg
    DSC01625.jpg
    12.6 KB · Views: 121
  • DSC01623.jpg
    DSC01623.jpg
    21.1 KB · Views: 129
This is going to be very interesting to follow.

You look much, much bigger than before. You're doing an awesome job. Are those weights including the bar, or added on weight?

Why is it that for your last set you take off weight? I used to do that.

Great back, btw!
 
Merciless said:
This is going to be very interesting to follow.

You look much, much bigger than before. You're doing an awesome job. Are those weights including the bar, or added on weight?

Why is it that for your last set you take off weight? I used to do that.

Great back, btw!
Click to expand...

Thanks bud! I am kinda worried that people are telling me they think I am getting bigger and I have been cutting...LOL

Those weights are including the bar. As far as the reduced weight on the last set, it really depends on how many sets I am doing. I mix it up between 5x5, 4x6, 4x8, 4x5, 5x5 and 5x8. It was a something that was suggested to me. I am definately open for suggestions.
 
lol! Well, the last time I saw a pic was a few months ago. Either way you look like you got big, and now from cutting the muscle is really coming out.

Ahh I see what you mean. I think that I just started doing lower weight on my last set...but then I didn't see anybody else doing that so I stopped. Mostly what I saw was people building up the weight so that the last one would be the toughest. It might work though, as in when you go for a long run or w.e you go slow...then build up to a fast run, but then slow down towards the end/when you're done.
 
Well, I will see how it goes for a while and change it up if I have to. I am hoping I will get some suggestions and I will take it from there. :)

I am hoping all you guys keep my arse in gear. Especially on my cardio and diet.
 
Today's workout:

Squats
205x5
215x5
225x5
235x5
245x5

Lunges
50x5
70x5
90x5
100x5
110x5

Step-Ups
50x5
70x5
90x5
100x5
90x5

Wood Choppers
20x5
30x5
35x5
40x5
45x5

Reverse Wood Choppers
25x5
35x5
45x5
45x5
35x5

Weighted Decline Sit-Ups
25x8
35x8
45x8
55x8
60x8

felt pretty good. Surgically repaired knees seem to be responding well to the squats.

Today's Meals = 244g Protein (43%) - 203g Carbs (32%) - 63g Fat (25%) - Total of 2356 calories and 25g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2c skim milk, 1 serving of fiber 1 and a small apple.

Meal 2 - 4oz lean hamburger, slice of cheese, whole grain bun, thin slice of onion and 2 cups of broccoli.

Meal 3 - PWO Shake - 2 scoops of ON Whey, 2 scoops of dextrose and creatine.

Meal 4 - 4 chicken tenderloins, 2 servings of steamed green beans

Meal 5 - 2oz of beef jerkey and 40g of almonds.

Meal 6 - 1 cup of 2% cottage cheese and a serving of Natty peanutbutter.

Definately not perfect, but a lot cleaner than I have been eating over the holidays.
 
Last edited:
No weights today, will do cardio this evening sometime.

Today's Meals = 263g Protein (45%) - 197g Carbs (25%) - 78g Fat (30%) - Total of 2462 calories and 50g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2c skim milk, 1 serving of fiber 1.

Meal 2 - 5oz lean hamburger, 1 serv. brown rice,1c diced tomatoes,1 sm. can of mushrooms.

Meal 3 - 4oz Strip Steak,1 small baked potato(plain), 2 cups steamed cauliflower.

Meal 4 - 4 chicken tenderloins, 2 servings of steamed green beans, 40g of almonds and 1 tbls. of olive oil.

Meal 5 - 2 servings of shrimp, serving of brown rice, 1c of broccoli, 1tbls of stir fry sauce.

Meal 6 - 1 cup of 2% cottage cheese, a serving of Natty peanutbutter and 2 scoops of ON Whey in water.

So far today, I have drank 12 or 13 16.9FL Oz bottles of water.

I also drank a diet Rockstar, I needed the extra kick to get me through my hour drive home after work. It only had 10 calories.

Cardio: Stationary Bike

5 minute warmup @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
6 minute cool down @ 18mph on level 3

Felt pretty good. Knees were really getting sore on the last sprint, but I figured it was from doing legs yesterday.
 
Last edited:
Today's workout:

Military Press (front)
85x5
105x5
115x5
125x5
115x5

Bent Over Rows
135x5
145x5
155x5
165x5
155x5

Shrugs
195x5
205x5
215x5
225x5
235x5

Tricep Pulldowns
50x8
60x8
70x8

Bumbell Curls
25x8
35x8
45x8

Cardio: 45 minutes of fasted stationary bike this morning before work.

Today's Meals = 270g Protein (46%) - 180g Carbs (26%) - 76g Fat (29%) - Total of 2501 calories and 29g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and bowl of oatmeal.

Meal 2 - 1 can of chicken, 1 cup of stewed tomatoes, small can of mushrooms and 2 cups of steamed broccoli.

Meal 3 - 4.5oz Strip Steak, 2 cups steamed broccoli and sugar free jello.

Meal 4 - 2 packages of tuna, tbls. of real mayo, 2 egg whites and thin slice of onion.

Meal 5 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine.

Meal 6 - 2 servings of shrimp, serving of brown rice, 1c of broccoli, 1tbls of stir fry sauce.

Meal 7 - 1 cup of 2% cottage cheese, a serving of Natty peanutbutter.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
 
Today's Meals = 252g Protein (44%) - 203g Carbs (28%) - 72g Fat (28%) - Total of 2399 calories and 41g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1 cup of skim milk and 1 serving of fiber 1 cereal.

Meal 2 - 4 chicken tenders, 1 cup of stewed tomatoes, small can of mushrooms, 2 cups of steamed green beans and 2 tsp. of reduced fat parmasean.

Meal 3 - 4oz Burger, 2 cups steamed green beans, slice of real cheese, thin onion slice, whole wheat bun and sugar free jello.

Meal 4 - 4 oz burger, slice of real cheese, 2 cups of steamed cauliflower.

Meal 5 - 1 cup of skim milk, 1 scoops of protein, 1 scoops of dextrose and 1 serv. of creatine. (light shake)

Meal 6 - 2 servings of shrimp, serving of brown rice.

Meal 7 - 1 cup of 2% cottage cheese and 40g of almonds.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.


Cardio:
5 minute warmup @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
6 minute cool down @ 18mph on level 3

Rest day from the iron tonight.
 
Today's workout:

Flat Barbell Benchpress
215x5
225x5
235x5
245x3

Pull Ups
BWx5
+10x5
+15x5
+10x5

Wide SeatedRows
70x5
80x5
90x5
80x5

Upright Rows
85x8
95x8
105x8
115x5

Cardio: No cardio today.

Today's Meals = 266g Protein (43%) - 203g Carbs (28%) - 79g Fat (29%) - Total of 2579 calories and 29g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and a medium apple.

Meal 2 - 1 cup ofcottage cheese, 2 oz. beef jerkey and a serving of sunflower seeds.

Meal 3 - Grilled Chicken over shredded cabbage and bell peppers w/ lime/cilantro dressing

Meal 4 - 4oz strip steak and 2 cups of steamed broccoli.

Meal 5 - 4oz lean burger, slice of real cheese, whole grain bun and 2 cups of steamed green beans.

Meal 6 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine..

Meal 7 - 1 cup of 2% cottage cheese and a serving of Almonds.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
 
Today's workout:

Squats
215x5
225x5
235x5
245x5

Deadlifts
215x5
225x5
235x5
245x5

Lunges
70x5
90x5
100x5
110x5

Side Bends
45x8
55x8
65x8
75x8

Hanging Leg Raises
BWx8
+15x8
+25x8
+35x8

Bicycle Crunches
2 sets of 20

Cardio: 45 minutes of fasted cardio this morning. 20mph on a stationary bike.

Today's Meals = I ate clean all but 1 meal. I didn't really log everything to get the actual macro breakdowns but I will list what I ate.

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1 cup skim milk and a serving of fiber 1.

Meal 2 - 2 oz. beef jerkey, 40g of almonds and an apple.

Meal 3 - (Cheat Meal)6 oz. of baked Chicken breast, 1 cup of mashed potatoes(no extra butter), 1/2 cup of gravy, 1 cup of stuffing, 1 buttermilk biscuit with a pat of real butter and a small chocolate cupcake. :D

Meal 4 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine.

Meal 5 - 4oz lean burger, slice of real cheese, whole grain organic bun and 2 cups of steamed green beans.

Meal 6 - 1 cup of cottage cheese and tblsp of natty peanutbutter.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
 
I took a 2 day break from working out. I still ate clean, I just didn't do any weights or cardio. I just felt my body needed an extra days rest. Sunday was a scheduled down day.

Today's workout:

Incline Bench Press
185x5
195x5
205x5
215x5

Close Grip Chin Ups
BWx5
+10x5
+15x5
+20x5

Bentover Rows
145x5
155x5
165x5
175x5

Military Press (Front)
105x5
115x5
125x5
135x5

Shrugs
205x5
215x5
225x5
235x5


Cardio: 45 minutes of fasted cardio this morning. 20mph on a stationary bike and 10 minutes of Jumprope.

Today's Meals = 240g Protein (43%) - 196g Carbs (30%) - 69g Fat (28%) - Total of 2362 calories and 29g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and bowl of oatmeal.

Meal 2 - 2 oz. beef jerkey, 40g of almonds and an apple.

Meal 3 - Lean Burger, slice of cheese, slice of onion, Natural whole wheat bun and 2 cups steamed broccoli.

Meal 4 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine.

Meal 5 - 3 grilled chicken tenders and 2 cups steamed cauliflower.

Meal 6 - 1 cup of cottage cheese and tblsp of natty peanutbutter.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.

Felt pretty good today. Didn't feel as strong as normal. Not sure if it was the 2 day layoff or not. I figured if anything that it would help.

I took some suggestions and eliminated auxillary exercises and am sticking to compound movements. If anyone has any other suggestions on my training and/or diet, I would appreciate any input.
 
Today's workout:

Sumo Deadlifts
215x5
225x5
235x5
245x5

Lunges
70x5
90x5
100x5
110x5

Leg Extensions
90x5
105x5
115x5
125x5

Weighted Decline Sit-Ups
25x8
35x8
45x8
55x8

Reverse Crunches
4 sets of 16

Bicycle Crunches
3 sets of 30


Cardio: No cardio today. I couldn't get my arse out of bed.

Today's Meals = 269g Protein (46%) - 205g Carbs (28%) - 69g Fat (27%) - Total of 2465 calories and 41g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup skim milk and 1 serving of fiber1 cereal.

Meal 2 - 5 oz. lean burger, 1 serving of almonds and a can of spinach.

Meal 3 - 3 chicken breast tenders, 2 cups of steamed broccoli, 1 tblsp of olive oil and 1tblsp of stir fry sauce.

Meal 4 - 1 packet of tuna, 1 tblsp of real mayo, thin slice of onion, slice of organic omega 3 bread and a red hot pickle.

Meal 5 - 2 servings of shrimp, 1 serving of brown rice, 2 cups of steamed green beans and 1 tblsp of stir fry sauce.

Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine.

Meal 7 - 1 cup of cottage cheese


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.

Felt pretty good today. Didn't feel as strong as normal. Not sure if it was the 2 day layoff or not. I figured if anything that it would help.

My meals were pretty clean today, but the timing was off around my workout. I will fix that problem and get more complex carbs after my workout on Thursday. I was in a hurry when I did my menu and my cooking was already complete.

The leg workouts seem a little light, but this is my first serious lifting after my knee surgeries, so I don't want to push it right off the bat.
 
Today's workout:

No weights today

Cardio: Stationary Bike
5 minute warmup @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
1 minute recover @ 18mph on level 3
1 minute sprint @ 25mph on level 5
6 minute cool down @ 18mph on level

Today's Meals = 246g Protein (45%) - 159g Carbs (21%) - 82g Fat (34%) - Total of 2296 calories and 43g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2 cup skim milk and 1 serving of fiber1 cereal.

Meal 2 - 3 chicken tenders, 1 cup diced tomatoes, 2 cups steamed green beens, 1 small can of mushrooms.

Meal 3 - 4oz. steak, 2 cups steamed cauliflower, 1/2 tblsp. olive oil, 2 tsp. of reduced fat parmasean cheese.

Meal 4 - 1 packet of tuna, 1 tblsp of real mayo, thin slice of onion, 1oz of beef jerkey and 1 slice of organic omega 3 bread.

Meal 5 - 2 servings of shrimp, 1 serving of brown rice, 2 cups of steamed green beans, 1tblsp of olive oil and 1 tblsp of stir fry sauce.

Meal 6 - 1 cup of skim milk, 1 scoops whey and 1 serving of creatine.

Meal 7 - 1 cup of cottage cheese and 2 tblsp of natty PB.


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
 
Today's workout:

Flat Bench Press
205x5
215x5
225x5
235x5

Seated Rows
70x5
80x5
85x5
90x5

Arnold Presses
25sx5
35sx5
45sx5
45sx5

Pull-Ups
BWx5
+10x5
+15x5
+20x3

Upright Rows
95x5
105x5
115x5
125x5

Cardio: No cardio today. :mad:

Today's Meals = 256g Protein (43%) - 227g Carbs (33%) - 65g Fat (25%) - Total of 2507 calories and 31g of fiber:

Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and a bowl of oatmeal.

Meal 2 - 3 chicken tenders and 2 cups of steamed green beans.

Meal 3 - 4oz steak, 1 cup of steamed cauliflower, 1/2tblsp of olive oil and 2 tsp. reduced fat parmasean.

Meal 4 - 1 packet of tuna, 1 tblsp of real mayo and slices of organic omega 3 bread.

Meal 5 - 3 chicken tenders, 1 cup of steamed broccoli and 1 serving of brown rice.

Meal 6 - 1 cup of skim milk, 2 scoops whey, 2 scoops of dextrose and 1 serving of creatine.

Meal 7 - 1 serving of shrimp, serving of brown rice and 1/4 cup of bean sprouts.

Meal 8 - 1 cup of cottage cheese and 40g of almonds


Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
 
You must log in or register to reply here.
Back
Top