Pauls New Journal

So a little background.

I have always wanted to get into shape, and after the too early death of my father I finally have made the push to change my diet and create an excercize routine that works for me.

I have always been overweight, the most I've tipped a scale at was 305 which was when I was 21, but Ive stayed around the 285 - 295 for most of my adult/high school life.

Stats: 6 Feet tall, 25 years old, I have asthma!

I have busted my tail and as of this posting I am weighing 237 pounds, which Im guessing is what I weighed in Jr. High (I had my growth spurt early).

My goals:
To weigh below 200 pounds
To bench press 300 pounds
Run a mile in under 6:30

I kept a journal of a few things, including my weight from the beginning of this year through today, and will list a few of my memorable "achievements."

1-1-08: 276.6
1-29: 272.8
3-19: 268
3-31: 266 --- I actually changed my diet at this point
4-5: 261
4-10: 262.6
4-12: 260.2
4-18: 259.6
4-21: 258.6
4-28: 255.2
4-30: 256.2
5-3: 253.4
5-8: 252.6
5-12: 250
5-19: 247.6
6-20: 241.2
6-24: 238.8
7-1: 238
7-3: 237.2

Mile Times:

1-31-08 11:35
3-19-08: 9:55
5-15-08: 9:40
5-20-08: 8:57
6-27-08: 8:46

One thing I have noticed is that as I have become more cardio healthy, my asthma does not bother me as much... that 11:35 mile killed me, had to go use my inhalor and had the taste of blood in my throat.  The 8:46 mile however got me winded, but had no effect on my breathing.

At around 250 Lbs I had to stop wearing my wedding ring due to the fact that it wont stay on anymore, doesnt make the wife too happy, but I told her I would get it resized when I am down to 200, no point to resizing it twice.

Muscle achievement:

Bench 185x5
Squat 250x6

One note on the squats... My first day to the gym in January, I got a free PT session, and I asked how to do squats properly... I did 10 squats with no weight, and walked bow legged due to soreness for the next week, I wish my bench would increase as quickly as my legs have.

Ill come back tomorow for more on my diet etc.

awesome dude, lookin forward to readin your journal

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

So my routine in the gym:  I am constantly changing what I am doing based upon what I read, trying to get a better and better routine over the course of time.  I try to lift for 25 minutes, and do 25-30 mins of cardio, always lifting first so that my body is using fat to power my cardio.  Right now I have a 4 day routine:

Day 1:
Bench press 3 sets 6-8 reps.
Sit ups on a bench... 3 sets of 10 or until failure in the last set.
Cable Cross Overs 3 sets 8-10
Knees up on the ground crunches until failure.
Cardio

Day 2:
Seated Rows 3 sets 6-8 reps.
Military Press 3 sets 10-12 reps. ( i really suck at this)
Lat Pull downs 3 sets 3 sets 6-8 reps.
Barbell Curls 3 sets 8-10 reps.
Cardio
I plan to add Deadlifts to this day when I find someone to show me how to do them... I never see anyone in my gym doing these.

Day 3:
Squats - 3 sets 6-8 reps.
Tricep pushdowns with a cable 3 sets 6-8 reps.
Leg Press 2 sets 10-12 reps.
Calf raises in the leg press machine... 2 sets of 10
Cardio - Usually light biking as my legs are tired.

Day 4:
Rest or 30 min walk

Repeat.

My diet is usually something like this:

530am - Egg beaters with piece of whole bread and Peanut Butter
900am - Protein Bar - Usually Atkins one... 10g fiber 19g prot no sugar 240 cals (thats off the top of my head)
Noon or 1pm - 2 servings fat free cottage cheese and a small wrap filled with raw spinache and a little meat/cheese.  Its one of the high fiber wraps, like 90 cals in the wrap.  Sometimes I dont do the wrap and just have a big bowl of raw Spinache with the cottage cheese.
3-4pm Workout
Right after 30mg whey and a small protein bar that has about 140 cals.
6-7pm Dinner, usually Fish and Broccoli, sometimes we eat some Couscous with it, the fish/veggies are steamed.
Usually will eat a piece of sugar free candy after dinner, I think they have 45 cals.

I occasionally snack on Pita chips... I kill a bag of them which has 660 cals in a week usually, I love pita chips.

I dont drink soda or anything caffeinated anymore, I gave that up in January, I drink usually 3/4 a gallon of water per day.  Sometimes I add crystal light to my water to change it up.  Usually only manage 6.5 hours a sleep, except on the weekends I will get 8-9 hours.


Today is day 4, so I will be going on a walk later this evening, soon actually.

awesome job on the weight loss so far bro.  real excited to see what you can do in another 6 months.      looks like you have dedication so far, and are see good results.  stick with it.    taking care of yourself has many more benefits besides just "looking good".   as you are noticing, there's the health benefits.   also, comes confidence, and just the overall morale of life seems better/improved.

keep up the great work.  i'll try to keep an eye on your journal

(start taking progress pictures once a month if you can,  they will really fuel your to stay dedicated when you see the change visually... )

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

I took a picture with my shirt off 2 days ago for that reason... I know I have some as a teenager at a pool that I reallly didnt like that my mom hung onto, maybe Ill get her to upload one for me for a beginning to end snap.

Did my workout today

Bench:
175x7
175x5
135x7 (really slow 2 second hold at bottom)

Situps 3 sets of 10

Cable crossovers:

115x8
115x8
130x7

Crunches - 100 (3 sets)

25 minutes on the bike, and Im fairly sure my wife will want to go on a walk later.

weight before workout was 237.6

Did my workout, basically in this order:
3 pullups

Rows:

140x6
120x8
120x8

Military press:

95x6
95x7
95x6

Deadlifts

135x5
135x5
95x5
95x7

Lat Pull downs

190x5
190x5
190x5

Treadmill for 33mins

This was the first time I did deadlifts, I could certainly feel them working my legs, back, shoulders and arms.  I didnt do too much weight, but it was plenty enough for my first time.

Weight was 237.6

be VERY careful with deadlifts.  if you haven't done them before.. it's real easy to try to up the weight before your ready.

leave the ego at the door, and just remember.. you can easily hurt your back if you don't have correct form.  i started deads with a 10 pound plate on each side.

if it's your first time, IMO.. 135 pounds is too high to start with.      just lookin' out for you mane.

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

Ya, I think i will try only 70 pounds orso next time, just so I can get good form down, I think when I was doing it I was standing up before straightening my back, instead of doing it fluidly, as to compensate a lack of strength in my back.

Anyways, worked out today:

squats:

150x8
210x8
230x8
250x6
270x3 failed #4.

Leg Press
I dont know the weight of the rack, so Ill just say the weight I added.

270x10
270x10

Calf raises

270x10
270x10

Lunges:

10 each leg (20 total)
10 each leg (20 total)

Biked for 30 mins.

Weight was 237.2

good.  lower that weight... (talkin' about deadlifts here)

and pretty much bend at the knees.. keep ur back flat, and stick your butt out like you're going to take it in prison.   seriously.. that's the only way i can describe it.  and always keep that chest up

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

yeah make sure your form is good on deadlift.
 
stand infront of the bar with the bar over the middle of your foot in a comfortable stance.  lower your self down and grab the bar where your thumbs will just pass by your legs.  put your chest up straighten your back up and keep it tight.  take a deep breath in and push with your legs.  like you said you want to make it a fluid motion and have all your angles increase together.  if you use smaller plates it may be beneficial to place something under the weigts to get it to olympic bar starting height.
 
great work on the weight loss so far!  keep it up, and if you have any questions or concernes just let us know and someone here can probalby answer you.

No the leg press is not the same as doing squats.

Today was a rest day, so is thursday, just due to schedule, but I figured I would add up everything that I consumed yesterday, just so I could see what kind of breakdown I was actually getting, and hear she is.

1748 cals
68 fat grams
115.5 carbs
38 fiber
183.5 protein

Plus, I ate a sugar free piece of candy, which since its small I think it had 45 calories, its my dessert.

Hunger wise I do fairly well except for like 7am, which is after my breakfast, which is my largest meal of the day, I just want to eat a truck at about that point.

I bought some natural Peanut butter today, and... All I can say is that I will miss my Extra creamy Jiff.

Did my workout today.

BB Bench
185x5
185x2
175x5
135x7 - slow with hold on the bottom.

DB Bench
35sx8
40sx8
45sx9
50sx8

Tricep extension
50x8

12 pushups (was all i could do, can do 38 if im rested)

25 crunches

20 mins on a bike

weight was 234.0

Alrighty, Did me some workin' out.

Pullups - 5 (most I had ever done previous was 3)

Deadlifts: 65x8 - 5 sets.  Just gettin the form down... Heh, I was thinking the whole time Ok... Ass out like im trying to sit on something too far, puff the chest out, look slightly up, keep bar along legs.

Pullups - 4

Military press

95x7
95x7
100x4

Pullups - 3

Arnolds

25'sx7 - 3 sets, these were kinda hard actually, never had done them.

Did 10 mins on the bike, had to leave due to apt. at that time, Ill be going on a walk later on tonight.

Weight was 234.4

5 mins on bike - loosen up the knees

ATG squats - first time ive done these, after all the reading I've done I figured I might as well just switch to doing these, no point half squattin.

130x4
110x5
110x5
110x4

Regular squat

170x5

Calf presses:

270x10
270x10
320x10
320x9

Bodyweight lunges/atg

10 lunges
10 atg

4 times.

Biked 25 minutes, started slow since my legs were feelin dead.

weight was 233.2

Worked out..

Incline bench

115x1 (too easy)
135x8
145x6
155x6
165x4 (failed #5) and man, that bar drops fast compared to bench when the arms die.

Body weight, assisted dips

No assist - 4 - too hard
40 assist - 8 - too easy
25 assist  - 6 - good
25 assist - 6

Tricep extension

60x8
60x8
70x6 - failure

Cable flys

130x8
145x6
145x6

BB Bench

50sx7
50sx7
50sx6

30 mins on the bike

weight was 236.2

On another note - my back has been hurting me off and on, but I think doing weighted squats is aggravating the **** out of it.  Its not my lower back, its my upper,  I have an apt. with a specialist next week, was going to have him look at my elbow from an old bowling injury, but definately going to talk about my back, its always hurt me off and on, never had it looked at.

Worked out.

4 pull ups

Rows:

140x5
120x8
120x6

Lat pull downs

210x6
210x4
190x6

I did the lat pulldowns and rows one after the other... was short on time

Arnolds

30sx6
30sx6
30sx5

I saw someone at the gym whom I thought was deadlifting so I asked if he was, he wasnt but he said he knew how, seems he didnt know how to do the one where it starts on the ground and you pull it up along your shins, but only knew the straightleg deadlifts.  I asked him if I kept my back striaight when I tried them, and he said not really so I avoided them today...  I wish I could find someone to show me how to do these properly...  My back is easily disturbed.

Did 15 mins on the eliptical

weight was 235.4

ORIGINAL: pgrommesh

Worked out..

Incline bench

115x1 (too easy)
135x8
145x6
155x6
165x4 (failed #5) and man, that bar drops fast compared to bench when the arms die.

Body weight, assisted dips

No assist - 4 - too hard
40 assist - 8 - too easy
25 assist  - 6 - good
25 assist - 6

Tricep extension

60x8
60x8
70x6 - failure

Cable flys

130x8
145x6
145x6

BB Bench

50sx7
50sx7
50sx6

30 mins on the bike

weight was 236.2

On another note - my back has been hurting me off and on, but I think doing weighted squats is aggravating the **** out of it.  Its not my lower back, its my upper,  I have an apt. with a specialist next week, was going to have him look at my elbow from an old bowling injury, but definately going to talk about my back, its always hurt me off and on, never had it looked at.

 
Do you supplement with Fish Oil, Glucosamine, MSM, and conjointin? I have added them to my daily intake. Helps with my back issues and well as the rest of the creaking bones I have.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

hey pgrommesh.   i like the initiative of adding deadlifts and ATG squats to your routine.   great exercises to do.   and it's real good that you're concerned about your form.  especially since you're having back issues right now.   i wish i was there to watch you do your deadlifts.    do you have a camera? or something you could record yourself doing deadlifts?

if would be very beneficial to you if you could somehow record your form on deads.. and upload it to a thread here on DBB.  that way, EVERYONE could constructively criticize your form and we could tear it down and find out what you're doing wrong.

goodluck, and be safe/cautious

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

I dont take any extra supps right now, other than a multi, I think I have young creaky bones... heh  I will look into getting some of those pills.  My knees were giving me problems a few months back when I first started running, and after a bit of rest, they have seemed to accept the new abuse.

Hmm, i just remembered my camera can take video, so maybe I will do that.

ORIGINAL: pgrommesh


Hmm, i just remembered my camera can take video, so maybe I will do that.

do it do it.  who cares what the people at the gym think.. this is for your own personal benefit.

even though it may be a hassle at first,  why not get 25 different opinions on how to better your form?   there's lots of guys on here that know EXACTLY how to fix your deadlift form.. they just need a video to see what you're doing.    go for it dude.

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

So I worked out today.  I saw a guy deadlifting correctly, and after a few sets he worked his way up to 475lbs, so I figured he was the guy to ask.  I asked him to make sure my form was decent and my back was straight, so he was cool gave me a couple pointers and said my form looked good.

It was leg day, but Ill do a video when I do back next..saturday I think.

Workout:

Leg press, dont know what the sled weighs:

270x15 x 3



Calf presses - Was on the leg press machine.

270x10x 3

Leg extensions

145x10
145x7

ATG Bodyweight squats

10x4

lunges

10x4

15 minutes on a bike

weight was 235.2

when are you going to get rid of those machines and do some ATG squats with the barbell on your back?

props for asking the hulk at the gym about form.    was he doing stiff-leg-deadlifts, regular deadlifts, or sumo-deadlifts?

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

yes video would be of much help.
 
You might do deads for a while with 95lbs or so.  some people have a problem with rounding their upper back when they start the pull.  Do you have anyone that could go with you to lift once or twice?
 
also, do you keep your chest up and your elbows pointed back when you squat?  if your in a relaxed stance it could lead you to rounding your upper back perhaps.
 
videos would help a lot! 

my upper back has been hurting quite a bit, im trying to avoid putting a bunch of weight right onto my shoulders/spine hoping I can take it easy and let the pain go away.  It all started like 5 weeks ago, and I figured I just needed new shoes, as I am on my feet for about 9 hours per day at work, which is hard on them, so I got new shoes and it hasnt gone away yet.  When I was doing squats with weight on my back the day after my back would be hurting the most.  I think the pain is going away, and I went ahead and bought fish oil, glucosa whatever, and msm today, so I hope that helps and I can get back into it hardcore, I enjoy running and Havnt been able to do that, as its hard on the back.

Oh, and they guy at the gym started at like 135 with stiff leg deads, but then I noticed he put another plate on and started doing regulars, then I saw him again and he had 4 plates and change, and at that point, I knew he was the one to go to =)

Went on a walk with the wife, it was a rest day, thankfully, I feel sore all over.  My back feels 50% better today, which is a +

Back feels the same as yesterday, seems to be more in my neck now, anyways.

Workout -

Decline Bench

175x8
185x4
175x6

Reg. Bench

135x7 (sloooow)
135x9 (average)
135x10 (fast)

Dips
Triceps seemed weak at first
55 assist  - 5
55 assist  - 6
55 assist  - 8

Tricep Extension

60x8
50x10
50x14 very fast pace

25 minutes on Bike.

Weight was 234.2

Workout:

Deadlifts:

95x5 - 7 sets

Assisted Pullups:

25 assist - 8
25 assist - 6
40 assist - 6

35 minutes on the bike.

Weight was 234.2


Im just doing cardio and abs tomorow, since my legs still feel a bit sore from my last session.  Monday I go to the doctors, and will resume with legs tuesday, then forego that rest day and go into chest wednesday.

worked out..

Did squats with free weights for the first time..

95x5
115x5
115x5
95x5
115x5
135x2
115x5
115x5
 
I certainly went to parallel, not sure it was atg.  My left ankle Seemed to be popping, which is strange, and my knees went past my toes, but I cant seem to stay balanced without doing that, and it seems more natural to want to drive with the balls of your feet and not the heels, even though everyone says to use the heels (which i did).

Did some ab stuff, dont know the names, but it was weighted and I did 6 sets of 2 diff machines, but to failure on the third set.

Lunges:

20 lbs x 10
30 lbs x 10
40 lbs x 10
50 lbs x 10

Which is 5 per leg per time.

31 minutes on the treadmil, 7% incline at 3.5mph only started to feel more difficult at the end.

weight was 234.4

So i was messing around at home trying to figure it out, and I noticed that if I kept my knees perpendicular to my toes the weight of my body was moved from the front of my feet to the heels, I just dont feel very balanced, anyways Ill try that on my next leg day.