Getting down to 230

I'm finally going to do it. I'm going to lose at least 60 pounds by the end of this year. Lately I haven't been serious at all regarding my diet and haven't been doing any cardio at all(other than playing basketball 1 or 2 times a week). Basically I'm fed up with being fat. I'm going to start doing a routine that involves mainly compound lifts. I'm going to start Monday so I'll post my diet and routine then.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

Here is my routine that I'm going to start Monday. I'll post my diet up later.

Monday
Bench 5x5
Deadlift 5x3 or 5x4 or 5x5 (depends if I move the weight up)
Squat 5x5
DB Curls 3x10
Tri Ext 3x10
Shrugs 3x10

Tuesday
1 hr cardio
pushups 5x10 add one rep to each set every workout
dips 3x10 eventually will add weight on these
situps 5x10 add one rep to each set every workout

Wednesday
Bench 5x5
DB Flyes switched up with Incline Flyes 3x10
DB Curls 3x10
Tri Ext 3x10
DB Shoulder Press 3x10

Thursday
same as tuesday

Friday
Lat pulldown 3x10
Deadlift 5x3 or 5x4 or 5x5
BB shrugs 3x10
Arnolds 3x10
30min to 1hr of cardio

Saturday
same as tuesday and thursday

Lifts: Bench-285, ATG Squat-485, Deadlift-495

MONDAY, JUNE 16th

Bench-1x10x135
         5x5x205

Deadlift-1x10x135
            1x5x225
             1x3x315
             5x5x365

Shrugs- 3x10x235

Squats-1x5x135
           1x5x225
           1x3x315
           5x5x385

DB Curls- 3x10x30's

Tricep Extensions- 3x10x200 

Today was pretty good overall. On bench I didn't feel that good I don't know why. So I just kept it at the same weight.
Damn them squats were hard, I haven't done them in a couple of weeks.
I ate pretty good today
Breakfast- whole wheat toast, oatmeal
snack- protein bar
lunch- 2 chicken breasts, banana
snack-half a pb sammich
supper-steak, and greens

Lifts: Bench-285, ATG Squat-485, Deadlift-495

diet looks decent.   we have COMPLETELY different body types.. but that's ok

some questions / advice.  i suggest putting squats as your first exercise, and then you can either do deadlifts if you have the energy... or bench (and then do deads after bench)

work the biggest muscles first.

also.. i assume you weigh 280 right now if i'm doing my math right??  how many pullups can you do?  if you can do any at all, my vote is to hammer out as many as you can, and then follow those by some lat pulldowns if you still need more.

looks good so far.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

diet looks decent.   we have COMPLETELY different body types.. but that's ok

some questions / advice.  i suggest putting squats as your first exercise, and then you can either do deadlifts if you have the energy... or bench (and then do deads after bench)

work the biggest muscles first.

also.. i assume you weigh 280 right now if i'm doing my math right??  how many pullups can you do?  if you can do any at all, my vote is to hammer out as many as you can, and then follow those by some lat pulldowns if you still need more.

looks good so far.

Usually I would agree with doing the biggest muscles first. Recently I've really been trying to get my bench up. If I do squats or deads before bench I'm pretty tired and can't give my all at the bench. I do them in the order of bench, squats, and deads. I'm thinking about just doing squats last because I really need to get my deadlifts up too. For pullups I'm going to do as many as I can on tuesday and as many as I can on friday followed by some lat pulldowns.

Side note: Damn my legs hurt like hell today.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

Tuesday


WORKOUT
2hrs of swimming
pullups- 7
            5 negatives
pushups-5x10
dips-5x10
situps-5x10

For the pushups, dips, and situps, I did them like a set of pushups then a set of dips then a set of situps. Then only 1 minute break and started it over.

FOOD
Breakfast- a couple of plain waffles with cinnamon on them
snack- protein shake
lunch- chicken and rice
snack- banana and half a pb sandwich
supper- catfish and salad

Can't wait until tomorrow where all I'm doing is upper body. I'm shooting for 215x5 on bench, hopefully I can get it.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

that makes sense about the bench.. after seeing your maxes, i understand. dis-regard what i said then. bench, deads, and squats sounds like a good layout for now. once everything gets caught up, you can change it back to however you want

My name is FOX.... and I approve this message.

Yeah I really want to get my bench up to 275 or higher and deadlifts to 405 to 5 reps. Then I'll focus on squats more. I just really want more upper body strength because I all ready am strong enough in lower body.

Hey fox how did you get your bench up that high. What kind of workout did you do and how long did it take to get there?

Lifts: Bench-285, ATG Squat-485, Deadlift-495

Wednesday

Today was awesome. The whole day I just felt great.Then when I got to the gym it was even better.

Workout

Bench-135x10
          185x5
          3x205x5
          215x4 awesome as hell

DB Flyes- 40'sx10
              2x35'sx10

DB Shoulder Press- 40'sx10
                          50'sx7
                          50'sx7

Hammers- 2x35'sx10

Concentration Curls- 35'sx7

Tricep Extensions- 150x10
                          3x200x10

FOOD

Breakfast- pb sandwhich, banana
snack- 2 bags of unsalted peanuts
lunch- tuna salad
snack- protein shake
supper- porkchops and cabbage

Lifts: Bench-285, ATG Squat-485, Deadlift-495

ORIGINAL: Leg_Beast

Hey fox how did you get your bench up that high. What kind of workout did you do and how long did it take to get there?

years of hard work.

for years i ONLY trained chest/biceps/shoulders/triceps...
(hence the reason my lower body is crap)

i was cruisin around 225 for a while(about 2 years ago), but did 4 or 5 sets of 6 reps on flat benchpress about twice a week, and i would add as much weight as i could handle and still knock-out 6 reps. once my muscles got accustomed to the weight and i started hitting 8 reps.. i would add MORE weight to where i was hitting 4 reps or so and train there for a while until i progress again.

My name is FOX.... and I approve this message.

THURSDAY

WORKOUT

pushups-5x11

situps-5x11

dips-5x10

I did these in the same way as last time with a set of pushups, then  a set of situps, then dips. Then a break then did it again.

1hr of jogging

Today my outer chest was sore as hell, I figure it was from those flyes yesterday.

FOOD

Breakfast- oatmeal, whole wheat toast
snack- 1 cup of cottage cheese and cinnamon
lunch- pb and banana sandwich
snack-protein shake before working out
supper- rice and chicken

Lifts: Bench-285, ATG Squat-485, Deadlift-495

FRIDAY

WORKOUT
Deadlift- 5x370
BO BB Row- 5x135
                 5x145
                 5x155
Shrugs- 3x10x245 My hands slip like crazy on these because they're sweaty, works my grip really well
Arnolds-3x10x45's
Pullups-4
Latpulldowns- 3x10x160
Nautlilus curl-1x10x60
                   1x10x80
                   1x7x100

I'm going to start going to the YMCA mon, wed, and fri so I'm going to split up my routine into morning and afternoon.

So far this week I've lost 4 pounds. So now I'm at 290. Starting weight 294, I forgot to add that, I rounded on the weight I need to lose. And I just realized I made a typo on the title. Oh well. I'm going to make a new routine.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

MONDAY
Bench- 5x5
Deadlift- 5x3, 5x4, or 5x5
Squat- 5x5
DB Flyes- 3x10
I'm going to do this in the morning when I have a three hour break at school.
Then at 3:00 when I go to the YMCA I will do this

Nautilus Curls(these are awesome, I'm not a big fan of machines but I love these)- 3x10
Hammer Curls- 3x10
Tricep Extensions- 3x10
shrugs- 3x10
swim for an 1hr or two

TUESDAY 
pushups 5x10 add one rep to each set every workout
dips 3x10 eventually will add weight on these
situps 5x10 add one rep to each set every workout

WENDSDAY
in the morning
Bench- 5x5
DB Flyes- 3x10
Pec Dec Flyes- 1x10

later
Nautilus Curls- 3x10
Hammer Curls-3x10
Tricep Extensions- 3x10
DB Shoulder Press- 3x10
swim for hr or two

THURSDAY
pushups 5x10 add one rep to each set every workout
dips 3x10 eventually will add weight on these
situps 5x10 add one rep to each set every workout

FRIDAY
Deadlift- 5x3, 5x4, or 5x5
Shrugs- 3x10
BO BB Row- 3x5
Lat Pulldowns- 3x10
Arnolds-3x10
Nautilus Curls- 3x10
swim hr or two

SATURDAY
pushups 5x10 add one rep to each set every workout
dips 3x10 eventually will add weight on these
situps 5x10 add one rep to each set every workout

After this week I've found out what I like and what I don't like and I've made a similar routine but changed some things.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

SATURDAY

Workout
pushups 5x12
situps 5x12
dips 5x10

Worked outside today for 6-7 hours. Sweated a bunch, counting this as my cardio.

I woke up this morning and my biceps were actually sore. They have never been sore before, I guess it was those nautilus curls. I know soreness isn't neccesarily an indicator of growth or anything but I actually feel like they got really worked for a change.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

WORKOUT
Bench- 135x10
           185x5
           205x5
           215x3
The past couple of times when I work out in the morning(like 4 hours after I wake up) I can't ever do

as much. But whenever I wait like 8 hours then I have a lot of energy and can do it. It's weird though

because this lack of energy only happens for benching.

DB Flyes- 40x10
              45x10
              50x7

Leg Press-630x5
              720x5
              810x5
              900x5
              990x5 22 plates hell yeah!!!!!!!!
I did these extremely slow, at the end I had a very good pump in my legs.

Deadlift- 315x5
             355x5
             365x5
             375x5
             375x5

Shrugs- 245x10
           255x10
           255x10

Nautilus Curls- 2x10x60
                    1x10x70

Hammers- 3x10x40's

One arm tricep pulldowns- 3x10x90

Overall it was a pretty good workout, except for that bench. I'm going to wait like 8 hours before I

workout on Wenesday and see if that helps.

Lifts: Bench-285, ATG Squat-485, Deadlift-495