About My Blog
Start September 2006
” I’m not on the juice- AKA steriods for those wondering or sending emails asking. This is all natural and dedication.”
Just thought I’d do a write up and share with others that are possibly trying to hit up the gym to get in some “quick” shape. A lot of people don’t go to the gym due to thinking it’s either time consuming, or just a waste that they wont get anything out of it physically. Some people may just be new to it all and don’t have the gym mentality to build up a workout routine that fits to there needs or goals or schedule. I do see a lot of faces in the gym that seem as if they want to get fit and into shape but just aren’t taking the right direction on what things to do. They leave the gym either upset or confused feeling as if they didn’t accomplish what they came there for.
Dieting is a big step and kinda sucks in the beginning if you are coming fresh off of the usual fast food and alcohol lifestyle which I was for about a year and a half straight. As you see in the pictures on my page, it looked like my stomach was a lil swol as well as my body posture was a lil out of place, and no I wasn’t poking my stomach out.
My goal is to get as far as I can with no supplements but the protein shakes and thats it. Kinda makes you feel better knowing you don’t need all the extra stuff to lose/gain/tone up. In the beginning I was taking mens multivitamins just to get the good stuff back into my body that I wasn’t getting from my previous junk food diet. Right now the only thing I’m taking is protein shakes 4 times a day to to cover for the lack of that I may not be getting from food.
This is my current diet off the top of my head real quick:
Breakfast:
-2 1/2 - 3cups of 100% wholegrain oats apple or banana mixed in with it for some flavor.
-2 wholegrain waffles toasted with peanutbutter on them.
-Huge glass of milk
-TwinLab 100% WHEY Protein Mass shake
Snack:
-Peanuts & Rasins
-Granola bar
-Tuna sandwich on wheat
Lunch:
-6 or footlong subway sandwich on wheat
-TwinLab 100% WHEY Protein Mass shake
Snack:
-2 Apples or Oranges
-Peanuts & Rasins again
(Green Tea about 20-30min before hitting the gym)
-GYM-
Dinner-
-Some type of rice with either fish, chicken, red meat of some sort, corn or potatoes or green beans. 2-4 slices of wheat bread or 2 tortilla flour shells (less sugar than the wheat bread)
-TwinLab 100% WHEY Protein Mass shake
Before bed-
-Oatmeal
-TwinLab 100% WHEY Protein Mass shake
On off days I’ll still eat up on some junk food. Pizza, cookies or cake etc but that’ll just be one day out of the week if I’m up for it just to get that craving out of the way.
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Body Weight Progress:
Start weight- 160lbs
Current weight- 170lbs(fluctuates 168-17lbs Due to my cardio workout.)
Goal weight- 175-180
Current weight as of 12/17/2006 175lbs !!!!!!!
Current weight as of 01/18/2007 180lbs !!!!!!
Current weight as of 07/31/2007 176lbs !!!!!!
Current weight as of 09/15/2007 181lbs !!!!!!
Current weight as of 12/28/2007 178lbs !!!!!!
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Bench Press Progress:
315lbs - November ? 2006
335lbs - January 26 2007
355lbs - April ? 2007
370lbs - August ? 2007
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Outlook: To just maintain a solid tone figure with a good amount of strength.
My workout consist of:
The first 3wks mainly consited of cardio, abs & dieting to get my gut back down. I made a cardio routein that works wonders or at least for me it does.
-Start off with streching 1st
-Treadmill with a warm up walk at a speed of 3.0 for a interval of 0.05 on the odometer.(mile counter)
-Speed up to a steady jog at a speed of 6.0 for a interval of 0.15 on the odometer.(Which should equal out to 0.20 on the mile counter)
-Slow down to a walking pace at a speed of 3.0 for a interval of 0.05 on the odometer.(Which should equal out to 0.25 on the mile counter)
-Speed up to a fast sprint at a speed of 9.5 for a interval of 0.15 on the odometer. (Which should equal out to 0.40 on the mile counter)
-Slow down to a walking pace at a speed of 3.0 for a interval of 0.05 on the odometer. (Which should equal out to 0.45 on the mile counter)
-Continue doing this until you reach 1.00 mile on the odometer. I did that for the first 3 weeks straight but now have bumped it up to 2 miles doing the same routein.
I found that doing this running technique helps with your heart rate and also your breathing from a slow walk to a jogging pace back to a walk to a full out sprint and so on. You will really work up a sweat by doing this and shed some extra unwanted lbs pretty quick as you see in the pictures.
-After the treadmill I would go and ride the bike for 15 min on level 10. This pretty much completed my cardio workout and helped burn off the extra fat really quick and keeps me pretty toned.
<<<<< I edited out my chest/arm/leg workout due to changing it up once again and I haven’t updated what I currently do now. I still do close to the same for abs and back/shoulders but just in a different order or different weight.>>>>>>
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Half Court Gym Jump/Runs:
After my leg workout I’ll usually go and run the half court length of the gym. At each end stop with a drop step jump to the rim with both hands. This has helped me out a lot with my vertical and also running out the legs after the workout since I don’t do much cardio besides basketball pick up games.
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ABS WORKOUT:
( These all are not done in the same day. I may possibly pick 2-3 ab workouts out of the group to do that day. And for the next workout later in the week I’d pick a few other different workouts. The key is slow reps to really maximize the workout. A lot of people do a lot of swinging and jerking and that’s not really helping you any, but could possibly hurt you if anything. )
Hanging Leg Lifts/Knee Pull Ins:
4 x 8 slow reps with hold up top
Hanging Leg Lifts:
2 x 12 slow reps with hold up top
Hanging Knee Pull Ins:
2 x 12 slow reps with hold up top
Lying Crossed Leg/Knee Pull Ins:
4 x 20 slow reps with alternating the top foot thats crossed after the 10th rep
Standing Tourso Twist:
4 x 10 slow twisting 1-2 count reps with 35lb plate or 30lb DB in each hand in between lying crossed leg/knee pull ins
Reversed Decline Bench Leg Lift/Knee Pull Ins:
2 x 15 slow reps
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BACK/SHOULDER WORKOUT:
Warm up (stretches, push ups)
Regular/Wide Arm Pull Ups:
5 x 5 VERY slow reps with 2-3 sec hold up top
Hanging Reversed Body Weight Rows:
4 x 8 med pace reps
Pull Downs Wide/Regular/Close/Reverse:
4 x 8-12 slow reps with hold on each rep
V Bar Pull Ups:
2 x 8 VERY slow reps
V Bar Pull Downs:
4 x 8 slow reps of 150lbs
2 x 8 slow reps of 135lbs
Seated V Bar Rows:
2 x 10 slow reps with hold on each rep
Standing Straight Bar Rows:
4 x 8 slow reps with hold on each rep 150lbs
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Hyperextensions:
4 x 12 slow reps alternating sets 1 with and 1 with out weight 35lb plate
Front Leaning BB Rows:
2 x 8 med reps with 135lbs
Side DB Lateral Raises:
4 x 10 slow reps alternating sets 1 with 10lbs and 1 with 20lbs
Front DB Raises:
4 x 10 slow reps alternating sets 1 with 10lbs and 1 with 20lbs
Overhead DB Raises:
4 x 10 slow reps alternating sets 1 with 10.lbs and 1 with 20lbs
Seated/Standing Twisted DB Raises:
2 x 8 med reps 15-25lbs
Bent Over Rear DB Deltoid Raises:
4 x 8 slow reps with 20-25lb
DBStanding Rear Deltoid BB Press:
2 x 8 med reps with 95lbs
DB/Standing Shoulder Shrugs:
4 X 6 80lbs DB shrugs with no jerk and hold up top
2 x 8 6-45 plates on the standing shrug machine
DB Front/Over Head Shoulder Rotations:
4 sets of DB shoulder rotations with arms extended out rotating dumbells inward with med to small size roatations all the way back out and repeat. I use 10-15lb DB’s and if done right you’ll feel the shoulders burning and you won’t want to go any higher in weight. TRUST ME!!
Standing Behind The Back Cable Delt Raises:
4 x 8 slow reps of 45lbs
Push ups:
5 x 20 reps
Regular slow
5 x 10 reps
Front Dip slow
5 x 20 reps Staggered (switching the lead hand after 10)
I know as some of you will read this workout and your gonna say or ask “why am I limiting myself to so many other things out there.” Why?? Because this is what currently works for me. I NEVER stay on the same routein and thats why it took me forever to write this one up. This is the one I’ve been on for the past 2 months and have seen great improvments off of it. So, once I notice that I’m not gaining anywhere I’ll change everything up once again and take out and add new things in and go from there.
This may not be a routein for everyone but may workout well for others with the same or similar body frame as mine thats just looking for strength and a nice tone. Like said above, I’m not really “trying” to gain weight but I’ll take whatever comes with lifting. So I usually just set minor 5lb body weight gain goals to see if I could reach them or not.
