Chrisshepherd is over it.
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Chrisshepherd is over it. - 11/29/2006 2:56:55 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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Ok to be honest in the past few months, I've done nothing other than reading about getting huge and cut to perfection. Well I'm over being lazy and flabby.
Stats:
Age: 20
Hght: 6'3" 6'4" on a good day, and depending on the shoes I have on.
Wght: ~230lbs
I've lost a lot of strength since My jounior year of high school and I really want to hit the last few "raging hormones" I have left I know there almost all gone but I want to salvage what I have left.
I could make a bunch of excuses as to why I havent kept my chunky butt in the gym but those really dont matter the fact is I haven't been there. I haven't done the cardio I've needed to I haven't lifted like I've needed to. So here it goes, I've picked a routine from a guy named frankieNY that was brought to my attention by purenatural, and I found frankie though Gzinkl, so thanks guys.
Diet: I know that my diet is a huge weak point the only thing thats going to be keeping me from attaining the type of success I could if I ate properly. I'm at school and IDK what's in the crap I'm focred to eat so the only option I'm really left with is to go low carb, I know I need carbs to properly grow, but I have excess body fat that I need to drop, so with the routine, cardio, and low carb diet I hope to drop fat and gain muscle. If you have a better idea let me know but I've considered about everything else.
Routine:
Day 1. Pull day
Deadlift 5x5
Wide Grip pull downs 5x5 -
Barbell curls 5x5
Day 2. Push day
Dumbbell Bench 5x5
Barbell Shoulder presses 5x5
Close grip bench presses 5x5
Day 3. Leg day
Leg press 5x5
barbell stiff leg dead lifts 5x5
Crunches 15x3
I've changed it just a little from what frankie had it but I think it will work better for me, I lift alone and I changed it to fit my needs.
Supps:
Well I can add about 2 protien shakes a day to my diet so that bums me up to 5 meals I guess its not that bad.
Powder:
Protien.
Pill form:
Mulit
Vit A
C
E
L-Arginine
L-glutamine
Osteo Bi- Flex (I'll thank my self when I'm 50 right?)
Calcium
Fish Oil
green tea supp.
Sublingualy:
B12-folic acid.
So there you go thats it I'm going to go do my first work out. I'm motivated I'll let you know how it goes.
_____________________________
Check me out!
http://www.myspace.com/chrisshepherd
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RE: Chrisshepherd is over it. - 11/29/2006 3:37:33 PM
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wicked121
Posts: 635
Joined: 7/6/2005
From: independence iowa
Status: offline
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hey chris looks good. good luck keep the positive thinking goin.
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RE: Chrisshepherd is over it. - 11/29/2006 4:15:07 PM
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optimumhealth
Posts: 1207
Joined: 11/27/2006
Status: offline
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The hardest part of falling off a horse, is getting back on it. You have taken the first step, it's all downhill from here.
Wow, look at all those cliches!! Not an original thought anywhere to be found.
Good luck with your new found passion for BB!
< Message edited by optimumhealth -- 11/29/2006 4:18:17 PM >
(in reply to wicked121)
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RE: Chrisshepherd is over it. - 11/29/2006 4:40:13 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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Wicked Thanks man. I'll try. I just made a "lift buddy" so it should be eaiser to stay positive. his name is Eddy I've known him from my firefighting classes hes really, really big. but misguided, I've tried to tell him but he doesnt want to listen but he's cool. he lifts alone so I talked to him and he lifts at 7 every night so I'm gonna lift with him 3 days a week.
Well i just finished my first work out. It went ok. But I underestimated just how out of shape I actually am. I only did 135 on my deadlift 5x5. I want to go slow at first and build up, next week I'll try 225. I felt a little soreness (maybe thats not the right word but IDK how else to describe it, could be it was just getting tired)
My pull downs sucked, I did 96lbs, and it was hard, but I didn't feel anything in my back. Should I lean back or stay straight up? I think next week I think I'll go with bent barbell rows instead, I've used those before and I like the feel it gives me.
Curls, well curls went good I picked a good weight and I went to it. 65 lbs sure it doesn't sound like much but I did every rep perfect. I used a straight barbell, but 65 still isn't anything close to what I used to be able to do. But thats okay I'm smarter now. I started to struggle on my 5th rep in my 3rd set and my forth started after the 3rd rep, 5th after the 2nd but I got it all done. I used strict form which I wasn't sure after because this is all about compounds but I figured it couldn't hurt.
Cardio: not yet I decided I'd come home and I'll try it in the morning but I wanted to get some whey in me.
Meals: 11/29/06
1. 9:30 pork roast au jus; ~49g's p, 2 carbs, 12g's fat
2. 12:00 2 cheese burger patties, and some sort of beef stuff. It had some peppers and onions; ?g's p, ? carbs, ?g's fat.
3. 2 or 3 wicked cool protien pudding. Its "sugar free" so its low carb and high in protien and I think about fat free.
4. 5:00 same burger patties as at 12 but with a salad. again no Idea, I put some cheese and alot of hard boiled eggs on my salad though.
5. more Pudding!!!!! its so awesome! I'll have to post in the recipies section.
6. IDK I meant to buy some cottage cheese but I forgot to look at the store I was too excited about my protiend pudding idea. so I'll most likely drink a butt load of water and maybe have some more pudding.
I like this whole journal thing.
_____________________________
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http://www.myspace.com/chrisshepherd
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RE: Chrisshepherd is over it. - 11/29/2006 7:33:28 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Go get 'em!!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Chrisshepherd is over it. - 11/30/2006 1:11:16 PM
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wicked121
Posts: 635
Joined: 7/6/2005
From: independence iowa
Status: offline
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great its always easier with a partner there to motivate you more. so keep at it.i like the thought of when im going to sleep im growing ill have to steal that one from you lol. on your pull downs pop your chest out and concentrate on just using your lats and bring the bar down to your upper chest if that helps.
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RE: Chrisshepherd is over it. - 11/30/2006 3:13:49 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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Ok so I had lunch at about 1:45, 2ish it was cheese burger patties like always.
so Food:
1. 10:30-11 am chicken breast in gravy; 30 g's protien, 3g's fat, 6 carbs
2. 2:00 pm 2 cheese burger patties; again I have no idea whats actualy in that crap
3. 4:30 pm sugar free pudding, no protien in it this time.
4. Soon.
5. probly more chicken in gravy.
I'm really starting to feel yesterdays work out. it hit way more than I thought it would still not as much as I'd like to feel in my upper back. I need to do my cardio in the mornings I think. It would just fit better. I'll try the elipitical tonight, I've never actually used one so this could suck, i've always just ran. But I cant run for 30 minutes straight I mean at a slow enough pace but that would get so boring. at least this way I'll have a tv to watch. well I'm off to eat and lift.
Edit: I'm editing this because I changed my mind from one sentance to the other.
< Message edited by chrisshepherd -- 11/30/2006 5:53:10 PM >
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RE: Chrisshepherd is over it. - 11/30/2006 3:16:40 PM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
Status: offline
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quote:
ORIGINAL: wicked121
great its always easier with a partner there to motivate you more. so keep at it.i like the thought of when im going to sleep im growing ill have to steal that one from you lol. on your pull downs pop your chest out and concentrate on just using your lats and bring the bar down to your upper chest if that helps.
And Wicked spikes the landing on both  I have to really fight not to lean back on lat pulldowns, cause it shifts too much of the load to your Terres Major and Rhomboids -but if you really exaggerate sticking your chest out on those, and keep yourself vertical, you'll feel it right where it's needed most. I find it also helps to drive the point home if you follow up lat pulldowns with seated low cable rows and DB pull-overs (flat on a bench). SICK lat burn outta that 
And I couldn't agree more on the sleep habits. Every time I hit the sack, I'm visualizing that I'm going to wake up bigger. Interestingly enough, some of my best workout do exactly that -they leave me so hydrated and pumped when I go to bed that I wake up pumped the next morning.
It's a great start, Chris. Keep it up!
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to wicked121)
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RE: Chrisshepherd is over it. - 11/30/2006 6:16:43 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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Ok complete day for 11/30/06
Food:
1. 10:30-11 am chicken breast in gravy; 30 g's protien, 3g's fat, 6 carbs
2. 2:00 pm 2 cheese burger patties; again I have no idea whats actualy in that crap
3. 4:30 pm sugar free pudding, no protien in it this time.
4. 5:30 pm same as at 2 but with a salad, and 1 polish sasuage.
5. 8:00 pm TUNA
6. I might make more protien pudding but IDK.
Work:
DB Bench went alright I started out with 40's for my first set of five for my next 3 sets I used 45's and on the last I used 50's. I think 45's would have been about perfect. But i felt it like crazy, chest, tri's, delts. I wore myself out. I could really tell it when it came to:
BB overhead presses . I used 105 which turned out to be a little much for my last set. I got the first 2 reps failed on the 3rd, took a minute and jumped back in, I got my 3rd rep and then I was toast.
Close grip bench was alright I went light just because I was really starting to feel it in my upper body. So I nailed out my 5x5 of 65lbs and called it quits.
Cardio. So I got on the eleptical and brought it to life with a single stride, and right before I developed a god complex, I realized it did that for everybody. But I underestimated how much that was going to burn, I can run all day and my legs wouldn't feel like that. I could have gone a lot longer but I couldn't get past my leg work out I've got tomorrow. I'm really exicted, I cant wait to walk funny!
My Thoughts on Today:
eh.
Just kidding. I had a good day again the diet is frustrating, but I felt good in the weight room and My bicps were huge again tonight in between close grip sets. I mean huge for me not for anybody else. but I feel good I need a shower and my Tuna. I ate ranch dressing again tonight and nothing yet but who knows? I'll find out after I eat some more PP (protien pudding!)
and to VEG: Thanks man. Yeah tonight i think A LOT of me is growing. and once again my condolences on the loss of your geep, I know what its like to lose a vehicle.
And Wicked steal away I think I got it from Z so sure I will let you use it. haha.
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http://www.myspace.com/chrisshepherd
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RE: Chrisshepherd is over it. - 12/1/2006 11:10:43 AM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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December 1st 2006
So I wake up at 6 this moring like I tried to do. And I then hit the dreaded snooze button. well I use my phone as an alarm well I rolled over on my phone when I went back to sleep. And I woke up at 9:30, missed my first class and my leg work out! I had been wanting to blast my legs for the past 3 weeks. I just want to feel that again, I dont want to walk normally anymore!
But anywho, I woke up and I'm sore just as I thought. My lower back, hasn't gotten better at all which is ok I dont mind, and my tri's, and my pecs, and my front delts. I ate at 10:00 and I havent had a bite since. I'm going home for the weekend so I may be away from the computer, and I'll be about 140 miles from my gym so I wont be able to make up the leg work out. asdhjkgfla;fklhjg k v. That was me taking it out on my keyboard. Well I'll be back on monday, as will my routine, and tracking my meals, I wont however eat many carbs. So I'm off!
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RE: Chrisshepherd is over it. - 12/4/2006 7:12:56 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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ok so after I studied I ate at 6 lifted from 6:15ish to 7:00pm and then did 25 minutes of cardio. Everything went great. Except I kept dropping my dead lift bar. Sure my back was tired but my grip was giving out long before my back would. My hands are toast also. I decided I need to get gloves for my baby soft hands.
Heres how today went.
meals:
1. 2 sasuage 30g's fat, 14carbs, 20g's protien
2. 1 sasuage 15g's fat, 7 carbs, 10g's p.
3. 2 cheese burger patties and 2 sallads
4. Baked chicken breast and creamed spinich
5. 2 sasuage 30g's fat, 14carbs, 20g's protien
6. (Before bed) 1 cup cottage cheese
Workout:
Dead lift: 5x5 225lbs. felt light on my back heavy on my hands.
Bent Rows: 2x5, 65lbs (too light). 3x5 85lbs. got what I was looking to feel like these much better than pull downs.
Barbell Curls: 5x5 65lbs. Felt good, last week I had trouble with my last 2 sets. this week the last rep was hard. So next week I'll do 70lbs.
25 minutes on the bike. My pulse never dropped below 120 so I guess I was burning fat the whole time. I checked it every 2-3 minutes on my own and it was never below 120 so I think I did alright I'll try to go longer next time.
thoughts:
I feel good. I cant sit up straight and I love it.
I have to get off of here as I have 100 questions and answers to memorize. he said you cant get a 100% even with the answers, so I'm going to try.
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[Deleted] - 12/4/2006 7:26:14 PM
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Deleted User
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[Deleted by Admins]
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RE: Chrisshepherd is over it. - 12/4/2006 9:01:06 PM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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you seem to be having some eventfull days
_____________________________
-body stats
6 ft 1 in
260 lbs
18% bf
-best lifts no assistance + no belt yes used a spotter :)
1.deadlift - 455x2
2.squat - 405x2
3.bench press - 275x3
4.bent bb rows - 245x8
5.power clean - 225x2
6.seated bb press - 185x4
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RE: Chrisshepherd is over it. - 12/5/2006 5:49:38 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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December 5
Today was good I got 9 hours of sleep which seems to be about right for me I think. Dang. I wish i could go well on 6-7. oh well. I do feel great after about 5 hours though. I dont think thats enough for my body to recover. And I feel groggyif I get between 5 1/2 to 8 hours. Oh well I'll just to sleep 9 from now on.
I woke up feeling good. Upper middle and lower back were all sore. Just like I wanted. Took a nap at about 5 slept for 15 mins, my girlfriend called or I probably would have been out for a long time. But I didn't do much i should have done some cardio but after my final I really just wanted to veg.
my final.
So it was a firefighter 1 final. It shouldn't bee too bad right? you'd think. smoke= fire, building + oozing smoke from cracks in the structure= good chance for back draft, foreword lay, reverse lay, knots, PASS q's, SCBA q's, yeah you'd think it wouldn't have been hard. well it was. It was freakin crazy. I didn't read the book as much as I should have, so I used the study guide and I made sure I knew it perfectly, I get in and he tells us, those questions I studied like crazy well those weren’t the ones on the test, so I was screwed. I ended up with a 52/100! I got more than half right!!!!! That’s better than 75% of the class! I know it was crazy. but oh well I scored better than the star of the class. So I'm happy. kind of.
Food
1. 2 Sausages
2. Cheeseburger patties & salad
3. 2 sausages
4. cheeseburgers & salad
5. I'll have some cottage cheese before bed.
Work out.
Well today is an off day but after my roomie goes to bed I'll do some ab work.
Thoughts.
I really have to poop. Well that was my main one. I realized ( go ahead make fun of me if you must) that my chemical romance is one of my favorite bands. If you can get past the lyrics sometimes they really rock hard. The black parade kind of sounds like Queen. I'm not saying, Gerard Way is on the same playing field as Freddy mercury. I've always said that if Mr. Mercury were still alive you could have sex with him without considering yourself gay. Yes he was that amazing. But TBP is pretty awesome. Sadly I don’t own it yet. Money is slow. but it comes and goes and as soon as I get enough, it will go, right to a record company.
Its done.
< Message edited by chrisshepherd -- 12/6/2006 5:43:31 PM >
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RE: Chrisshepherd is over it. - 12/6/2006 6:19:11 PM
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chrisshepherd
Posts: 1617
Joined: 9/2/2005
From: North Vernon, IN
Status: offline
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December 6th 2006.
I woke up at 9:00, I got a couple hours fewer than what I would have liked to get but I made out okay. I've eaten 4 times today but I took a 3 hour nap so that threw me off. I felt ok when i got up sore as usual. I did Db bench, overhead press, and close grip bench. My workout was alright, I kind of felt like I missed something on my DB bench though I'm pretty sure I left out a set, I thought I did 5 at the time but the longer I thought about it I'm pretty sure I only did four. what can ya do. I have trouble keeping track sometimes. But I got back and ate my protien pudding, its the second time I've made it it was better this time but I think I can perfect it with one more go. I just hope I dont have the same trouble that i did last time. Well heres how today went.
Food
meal 1. 2 sasuages
meal 2. cheese burger patties
meal 3. cheese burger patties
meal 4. protien pudding
meal 5. Cottage Cheese before bed.
Workout
DB Bench 50lbs 5x5. Went ok but I'm almost positive I left out my 5th set. - again.
BB Overhead press 105lbs 5x5. I cant do this yet. I get through the 4th set and struggle. the 5th set I cant do so I'm going to go down to 95.
Close grip bench 85lbs 5x5. Went okay I can still do more.
Cardio. 20 minutes on the bike. averaged like 78 RPMs. I sprinted the last 2 minutes. I got in 5 miles. I could have went for hours but I was so bored. its so boring. I cant get into college sports unless I personally know someone playing. I love monday night football. and the last time I did cardio MNF was on so it was cool. tonight some obscure college bball teams were playing, I didn't care, why is that even on TV? but anyway I was watching the o'riely(sp) factor instead. he was talking about some amazing asian dude who walked for miles trying to find his family in the oregon hills. turns out the poor guy died, but they poilce there said that the distance he travled in the time he had without anything at all was "superhuman" so my prayers go out to his faimly tonight. if he could have died in a more noble way looking for his family, I cant think of one. I guess he makes a great argument for everybody in the world to be issued a cell phone at birth. I was just thinking about this while I was pedling I was bored. well I'm off to shower and hit wal*mart, I need ear plugs, a lock for the locker room, and crap I cant remember. maybe I'll think of it while I'm there.
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) But I said that I didn't feel much from the pulldowns and I dont feel a lot but my upper back is somewhat sore but I dont know that it hit it like I wanted it to. So bent rows next time for sure. 
