1/30 Workout

Great workout after a VERY fustrating and depressing day. Nothing more relaxing than just you and the iron! (sorry for the late post, thought I did this yesterday)

Lat Pulldowns:
2 Warmups, 170/8, 180/5, 5

Deadlifts:
2 Warmups, 275/10, 315/3, 2 (still got some left in the tank but either my grip or the bar is preventing me from getting past 3)

DB Rows:
1 Warmup, 75/12e, 12e, 12e

Shoulder Raise Machine:
2 Warmups, 70/10, 10

Side Raises:
25/6e (felt some strain in the shoulder, and im very careful with my shoulders)
20/8e, 20/8e

Lower Ab Work

1/30 Update

Updated measurements:

Weight: 192.4
Waist: 33"

I lost 2.2lbs this week, but i did gain weight last week so Im down 0.6 from 2 weeks ago.

1/29 Workout

Felt pretty good today, bicep tendon is killin me though.

Slight Inlcine DB Press:
2 Warmups, 85/9, 90/7, 95/4

Chest Dips:
Body Weight/15, 15lb DB 10, 10, 10 (no chains or belt for weight.. sucks)

Flat Bench Press X Reps:
135/15, 185/9, 185/9 (harder than regular bench for me?)

Barbell Curls:
2 Warmups, 95/5.5, 5.5

Tricep Pressdowns:
2 Warmups, 140/7, 150/6

Hammer Curl Machine/Tricep Extentions Superset:
95/18, 15/12 each; 95/14, 15/12 each

30 min low intensity cardio

1/28 Workout

Felt real good today during the workout, better than usual. Got a real good pump in my legs.

Leg Press:
2 Warmups, 490/10, 580/8, 670/3

Stiff Leg DL:
2 Warmups, 185/10, 205/8, 7

Squats:
135/10, 185/10, 225/8

Lunges:
1 Warmup, 45's/12, 12 each

4 Sets Calves

Upper Ab Work

1/26 Workout

Right shoulder is very sore today, but it feels more like the bone/joint than in the muscle. The bars at my gym are pathetic and arent tightened like they should be, but the lazy morons that work there refuse to do anything about it, which makes it quite difficult to deadlift.

Lat Pulldowns:
2 Warmups, 160/8, 170/6, 180/5 (all strict form)

Deadlifts:
2 Warmups, 275/7, 315/2, 1 (could have kept going, bar was spinning even with wraps)

DB Rows:
1 Warmup, 75/10, 10, 10 each

Shoulder Raise Machine:
2 Warmups, 70/ 10, 9

Side Lateral Raise
25/ 6, 6, 6 each side

Lower Ab Work

1/25 Workout

Shoulder is extrememly sore after the workout today, I felt a little pain while doing dips.

Slight Incline DB Press:
3 Warmups, 80/8, 85/8, 90/5

Chest Dips:
BW/ 12, 10, 10, 10

Flat Bench Press X Reps:
135/15, 185/10, 10

Barbell Curls:
2 Warmups, 95/6, 5

Tricep Pressdown:
2 Warmups, 140/9, 150/6

Hammer Curl Machine/Tricep Extention Superset
90/15; 15/15each, 100/9; 15/12each

30 min low intensity cardio

1/24 Workout

Didnt feel great in the gym today, very little energy. I felt out of it almost all day. Im going to keep my workouts earlier in the day from now on.

Leg Press:
2 Warmups, 490/8, 580/5, 630/3

Stiff Leg DL:
2 Warmups, 185/10, 205/7, 7

Squats:
135/12, 185/10, 205/10

Lunges:
1 Warmup, 45lb Plates/20, 20 (total)

Calf Press:
2 Warmups, 280/15, 15

Upper Ab Work

1/24 Update

Cardio yesterday, no weights.

Updated measurements today
Weight: 194.6
Waist: 33"

Im up 1.6lbs but down 1" in waist measurement, which doesnt make much sense to me. Body feels okay, pretty sore but nothing out of the ordinary.

1/22 Workout

Legs were pretty sore today so I wasnt getting much help on the deadlifts from my legs. Also the upright rows were rough on my shoulder joints, but Ive always had problems with those. I might need to substitute that exercise.

Lat Pulldowns:
2 Warmups, 150/10, 170/6, 180/5

Floor Deads:
2 Warmups, 275/7, 315/3, 1

DB Rows:
1 Warmup, 70/12 each, 10 each, 10 each

Upright Rows:
2 Warmups, 65/10, 10

Side Laterals:
20/7 each, 6 each, 6 each

Lower Ab Work

1/21 Workout

Pretty good workout today, but by the time i got to flat bench (3rd exercise) I was pretty shot.

Slight Incline DB Press:
3 Warmups, 80/8, 85/8, 90/5

Chest Dips:
BW/ 10, 10, 10, 10

Flat Bench Press:
185/8, 165/9, 135/12

Barbell Curl:
2 Warmups, 95/6, 5

Tricep Pressdown:
2 Warmups, 150(full rack)/5, 130/6 (stricter form)

Hammer Curl Machine/DB Extention SuperSet:
80/15; 25/6, 100/9;20/8

30 min low intensity cardio

1/20 Workout

Great leg workout today, completely shot.

Leg Press:
2 Warmups, 490/8, 580/6, 630/4

Stiff Leg DL:
2 Warmups, 185/10, 10, 10

Squats:
135/15, 185/10, 185/10

Walking Lunges:
1 Warmup, 45lb Plates/20, 20 (total)

Calf Press:
2 Warmups, 280/15, 15

Upper Ab Work

1/18 Update

I just got done taking some updated pictures, not too many changes from what I can tell. I also took some measurements this morning. As I said in the previous post, Im going to be changing how I workout somewhat, focusing more on the movements and less on the weights. I start the new routine Wednesday so Im ready to get started on that.

Weight: 192lbs (-1lb this week, -3lbs total [2wks])
Waist: 34" (no change in 2 weeks)

1/17 Workout

Feeling really good today after watching the Jets win =) but working out so late kind of hurt my workout a little bit i think. Also, I had someone record some of my sets on their phone so i could see them and Ive noticed im lifting more to move the weight than focusing on the movement, which I need to start doing. Im definately going to try to ignore the weight and focus more on the mind muscle connection, especially when i start routine 2 on Wednesday.

Flat Bench Press:
3 Warmups, 225/ 6, 6

Slight Incline DB Press:
1 Warmup, 75/9, 9, 9

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls:
2 Warmups, 200/15, 12

Rope Pressdown:
2 Warmups, 185/12, 12

Hammer Curls/ Bench Dips Superset:
30/15; 30 Dips, 30/12; 25 Dips

1/16 Workout

Exhausted after workout today, went a little high on squats, probably too high.

Squats:
3 Warmups, 320(plus bar)/10, 360(plus bar)/7, 6

Leg Extentions:
1 Warmup, 125/8, 140/6, 6

Leg Curls:
2 Warmups, 105/7, 6

Lunges:
1 Warmup, 65/10, 10

Calf Raises:
2 Warmups, 2 Plates+25/16, 16

Upper Ab Work

Pictures and measurements up tomorrow as well as workout.

1/14 Workout

Felt like i was dragging towards the end of the workout. By the end of the day, I feel pretty drained. Still getting used to the diet I guess

Lat Pulldowns (Reverse/Pull Grip):
2 Warmups, 155/6, 6, 6

Close Grip Bent Rows:
2 Warmups, 185/7, 8

Rope Pulldown:
1 Warmup, 55/10, 10

DB Shoulder Press:
2 Warmups, 65/6, 5

Front Raises/Side Lateral Raises Superset:
30/10-15/12, 30/8-15/10

Lower Ab Work

1/13 Workout

Felt ok today, energy is normal. Shoulder felt a little sore. Stayin focused on my goals.

Flat Bench Press:
3 Warmups, 225/5, 4

Slight Incline DB Press:
1 Warmup, 75/10, 85/7, 6

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls (close grip):
2 Warmups, 185/15, 200/12

Rope Pressdown:
2 Warmups, 170/15, 185/12

Hammer Curls/ Dips Superset:
30/24;30 Dips, 30/24;29 Dips

30 min low intensity cardio.

1/12 Workout

Felt pretty good after a day off yesterday. Havent seen too much change on the scale or in the mirror yet but pictures will be up this weekend.

Squats (same machine):
3 Warmups, 320(plus bar)/10, 10, 9

Leg Extentions:
1 Warmup, 115/7, 8, 125/8

Leg Curls:
2 Warmups, 105/6, 95/8

Bar Lunges:
1 Warmup, 65/10, 8 (literally collapsed, my leg gave out on the way up. thank God for my spotter)

Calf Raises:
2 Warmups, 2plates+25 each side/18, 16

upper ab work.

Having trouble walking up stairs, but I love the feeling.

1/11 Update

Today is a rest day but I started the measurements on 1/4 so I figured I should measure my waist and weight today.

Waist: 34"
Weight: 193lbs (January 11, 8:30am)

Im a little disappointed and fustrated there wasnt much of a change, but well see what happens this week.

1/10 Workout

Felt a little tired today, maybe got "too" much sleep. I felt like I was kind of dragging through the workout towards the end. Looking forward to the day off tomorrow and coming back hard again.

Lat Pulldown (Reverse/Pull Grip):
2 Warmups, 155/6, 6, 6

Bent Rows:
2 Warmups, 135/10, 155/10

Rope Pulldown:
1 Warmup, 55/10, 10

DB Shoulder Press:
2 Warmups, 65/6, 5

Front Raises/Seated Lateral Raises Superset:
20/12-15/12, 20/12-15/11, 20/12-15/11

*Will give updated body measurements tomorrow and pictures in a week.

1/9 Workout

Good a real good night sleep, woke up feelin good. Great workout today.

Flat Bench Press:
3 Warmups, 225/5, 245/2

Slight Inlcine DB Press:
1 Warmup, 75/10, 85/7, 6 (same dumbbells)

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls:
2 Warmups, 185/12, 200/12

Rope Pressdown:
2 Warmups, 170/12, 185/12

Hammer Curls/Bench Dips Superset:
45/16;25 Dips, 45/10;30 Dips

GO JETS!!

1/8 Workout

Felt pretty good today, a little more tired than usual after the workout but i pushed it pretty hard today.

Squats (same squatting machine):
3 Warmups, 270(plus bar)/10, 10, 10

Leg Extentions:
1 Warmup, 115/6, 6, 6

Leg Curls:
2 Warmups, 95/7, 105/5

Lunges:
1 Warmup
65/10, 10

Calf Raises:
2 Warmups, 3 Plates/14, 14

Ab Work

1/6 Workout

Felt okay today, a little tired but overall pretty good. Workout went well, shoulders are pretty shore. My joints (especially the AC joint in my right shoulder) are pretty weak, but i got through it. Im living away from my gym for a month, so I had to make due with the equipment I have available.

Lat Pulldown (Reverse/Pull Grip):
2 Warmups, 155/6, 170/5, 5

Close Grip Bent Rows:
2 Warmups, 135/11, 155/10

Rope Pulldown:
1 Warmup, 55/11, 65/10

DB Shoulder Press:
2 Warmups, 65/5, 5 (awkward adjustable dumbbells and no back support on bench)

Front Raises/Seated Lateral Raises Superset:
20/12-10/12, 20/12-15/10, 20/12-15/10

1/5 Workout

Felt great all day today, carried on through the gym. Best workout Ive had in awhile. Completely exhausted, but it feels good.

Flat Bench Press:
3 Warmups, 225/5, 235/4

Slight Inlcine DB Press:
1 Warmup, 75/10,10,9 (using awkward adjustable DB at my home, numbers kinda skewed)

Incline DB Flyes:
1 Warmup, 30/12,12

Cable Curls:
2 Warmups, 185/12, 200/12 (my home machine)

Rope Pressdown:
2 Warmups, 155/15, 185/12

Hammer Curls/ Bench Dips Superset:
45/16;20 dips, 16;19 dips

1/4 Workout

As the day progressed and i started to eat more, i started to feel worse. After my second meal, I didnt feel quite right but nothing serious. After i had my preworkout shake, i felt bloated and somewhat nautious but decided to try to do my workout anyway. After my first warmup set I got sick (luckily made it to the bathroom). I decided to keep working out and halfway through got too light headed and decided I was doing more harm than good. Im going to try to get as much sleep as possible and hopefully make a go of it tomorrow.

Squats (Squating machine in my home):
3 Warmups, 235(plus bar)/10, 10, 10

Leg Extentions
1 Warmup, 105/8, 125/6,6

Like I said before, I had to stop because I was getting too light headed and thought it would be dangerous to continue.

First Day

Coming off a stomach virus this weekend, I was afraid I wouldnt be able to start the diet today. I felt better when i woke up so i decided to go ahead and start the diet.

Feeling: a little sick still, but overall decent.

Mood: excited and ready to work!

Weight: (Jan 4, 8:30am) 195lbs.

Waist: 34"

Here are some pictures from before the diet started: