colton's journal ...getting stronger powerlifting journal
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colton's journal ...getting stronger powerlifting journal - 12/1/2006 10:39:27 PM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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feel free to leave tips comments umm advice anything im very determend to make this work !!
starting stats
6ft 2in
254lbs goal 220lbs with bf around 8 to 10%
no supps at the moment going christmas shopping on well christmas so dont know what im gonna pick up
bodyfat -unknown somwheres around 18% im guessing
food ratio will be 45carbs 45protiens and 20fats mainy mono and polyunsaturated fats low saturated
on cardio days im gonna go to a lower carb meals just to give a better chance at fat being burned to calories to eat through the day is 2200 to 2400 a day
oh yeah EDIT:::heres the full body routine performed monday's and thursday's its intense youve been warned !!!! lol
sets reps
________________
squats- 3 6-8
ham curls- 2 6-8
lundges- 2 6-8
calf raises- 4 8-10
wide pull-down- 3 6-8
one arm row- 2 6-8
hyperextension- 3 10
shrugs- 4 8-10
crunches- 3 25-30
hanging raises- 3 12-15
oblique twist- 3 15-20
hammer curl- 2 8-10
preacher curl- 3 6-8
pressdowns- 3 8-10
triceps dips- 3 6-8
military press- 3 8-10
upright rows- 3 8-10
rear delt raises- 3 8-10
incline bench press- 3 6-8
cable flys- 3 8-10
wrist curl- 3 8-10
7:30am ish-breakfast
10:30am ish-snack
1:00pm ish-lunch
4:00pm ish-preworkout meal some protien
7:00pm ish-dinner {post workout}
ummm my routine for lifting and cardio is
monday-full body workout
tursday-cardio
wednesday-cardio
thursday-full body workout
friday-cardio
saturday-rest
sunday-only cheat day if i take one at all
heres a picture to start things off
this is like the only picture i got showing enough skin
heres the kinda definition im looking for this is a picture of mr. sylvester stallone him self my idol this picture of him is him at age 59 he's now 60 pretty awsome
so there it is the beginning
< Message edited by stalloneIs#1toMe -- 1/17/2007 8:33:56 PM >
_____________________________
-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: colton's cutting journey from december 4 to wheneve... - 12/2/2006 6:02:36 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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63ish sets? Wow.
Where did you get the routine?
_____________________________
"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"
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/2/2006 6:28:55 AM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
Status: offline
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quote:
bodyfat -unknown somwheres around 18% im guessing
If you don't eat your meat, you can't have any pudding. HOW can you have any pudding, if you don't eat your meat?!
Come on, bro. This is to be a cutting journal. Guessing at your body fat % is like driving a car with a blindfold on  You can make significant, visible progress; but unless you're tracking the specifics (with a body fat caliper at least), how are you going to know what kind of weight you're losing? You can get calipers for less than $20 at most sporting goods stores.
And, while it is very tempting to leave a journey like this open-ended, you should at least set some short-term goals. And they don't have to all be specific weight milestones either -try Goal #1: get my total daily caloric intake down (or up) to blah blah blah consistently by December 31st, Goal #2: Lose 10 pounds of bodyfat by January 15th, etc. You know -give yourself little victories to aim for and keep you motivated.
You're gonna bust this thing wide open. I know you can! I've seen guys on this site do it all the time. Now chop chop 
_____________________________
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 stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/2/2006 6:33:22 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Oooh, good catch, veg. Missed that one, but of course you're absolutely right!
The other advantage to tracking fat is that it will alert you to when you're losing more muscle than fat, which will allow you to adjust your program before it's too late!
_____________________________
"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"
(in reply to veggeep)
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RE: colton's cutting journey from december 4 to wheneve... - 12/2/2006 2:49:32 PM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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well im gonna start this thing tommorrow wich would be sunday the 3rd im just gonna do cardio prolly around an hour or so i'll keep this updated daily
\
EDIT__ okay i didnt do a thing today gotta blame the weekend and a nice belly ach i had this morning so i'll start this thing like i said before tommorow!
< Message edited by stalloneIs#1toMe -- 12/3/2006 12:16:17 PM >
_____________________________
-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
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/4/2006 8:13:19 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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well today i started and already got off to a bad start didnt get out of bed until 11:00am so no breakfast i'll be hitting the gym at around almost 5;00 so i just grabbed a low carb monster energy drink to keep my metabalism up until lunch time i'll repost later on!
_____________________________
-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
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/4/2006 10:21:15 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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i was up to late last night but i got up at 6:30am and my body said what the hell are you up for weve only rested maybe 3 hours so that was that , that picture aint the most recent one so its noticeble now that ive lost some fat i'll try to get a new one up as soon as possible !! i know its not healthy but im gonna lower my carb intake a little more
i am noticeing a vain starting to show up coming from my shoulder to my colour bone so somthing has to be workin thats not the only thing but seeing that is giving me hope
alrighty!!! DEC 4 --------that workout was awsome i love the intencity of it cardio tommorow gonna do an hour and maybe more
< Message edited by stalloneIs#1toMe -- 12/4/2006 5:10:55 PM >
_____________________________
-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
(in reply to grantoiz)
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RE: colton's cutting journey from december 4 to wheneve... - 12/5/2006 8:08:57 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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ahhhhhh damn i got up at 10 again just ate honey bunches of oats and im hitting the gym to do cardio today
alrighty today i hit the treadmill only five minutes then an elliptical 20min and then finnished off with a good fatburner course on the stair master for 20 min
< Message edited by stalloneIs#1toMe -- 12/5/2006 3:00:36 PM >
_____________________________
-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
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/5/2006 10:27:02 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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its the quikest thing i could find and it was right around my second meal and there low calories
for lunch i just ate to chicken pot pies like 380 calories a peace im probably just gonna have a chicken breast about an hour before the gym i had way to many carbs today ! im well over 100g's today yesterday i had maybe 30 if that
EDIT ______does anyone know if strech marks will shrink after looseing weight i know they wont dissapear but will they fade a little maybe?
< Message edited by stalloneIs#1toMe -- 12/5/2006 10:28:23 AM >
_____________________________
-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
(in reply to chrisshepherd)
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RE: colton's cutting journey from december 4 to wheneve... - 12/5/2006 7:10:18 PM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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alrighty im bumping up the actual weight lifting up to 3x a week and adding a 30min cardio session more than likely to wednesday so im turing it into somthing like this
mon-weights
tues-cardio
wed-weights/cardio
thu-cardio
fri-weights
sat-rest
sun-rest
_____________________________
-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
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/6/2006 9:32:25 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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alrighty once again got up late ! so that screwed my eating up so for lunch i made to sirloins about 460cals a peace cooked them on the george foreman wich i might add is fricken awsome so i dont know how much fat was taken out
im hitting the weights today plus a cardio session
p.s. its wednesday
_____________________________
-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
(in reply to chrisshepherd)
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RE: colton's cutting journey from december 4 to wheneve... - 12/6/2006 4:44:45 PM
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Rufio14
Posts: 114
Joined: 8/17/2006
Status: offline
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How are you getting up so late? Your 17 right? Arent you in school?
Having a clean diet it the upmost important thing man. You need to try to eat clean the hardest. Its more important that exercise. You can exercise all you want but if your not eating the right sutff then you wont ever see that kind of deffinition.
It sucks about your family man. I know how that feels. I dont get alot of support either. My mom cant stand it when i go out for a jog. But just keep pushing it and keep exercising, theyll start to get used to the new and better lifestyle youve chosen. It might even get them started on a healthier lifestyle.
Consitency is the key. Good job dude,
< Message edited by Rufio14 -- 12/6/2006 4:46:03 PM >
_____________________________
Semper Fi.
(in reply to stalloneIs#1toMe)
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RE: colton's cutting journey from december 4 to wheneve... - 12/6/2006 6:00:14 PM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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i do homeschool on a computer
but on the diet , i like what my buddy at the gym says "every body can come in here and hit the weights but not everyone knows how to eat right id say that diet is about 90% of this whole thing" he says diet is the hardest thing for anyone and well i agree
as for my workout today was great just like i said before my food today was horable thanks for getting up at the time i did but tommorow is a new day toi start fresh i did make a picher of green tea wich i love its awsome used three bags and drank the whole thing today while i ate two steaks and had a half a poptart so yea
told you not good!
_____________________________
-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
(in reply to Rufio14)
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RE: colton's cutting journey from december 4 to wheneve... - 12/6/2006 8:43:11 PM
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Rufio14
Posts: 114
Joined: 8/17/2006
Status: offline
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ehh that is bad haha. haha half a poptart.
True:tomorrow is a new day, thats the way i look at it
(in reply to chrisshepherd)
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RE: colton's cutting journey from december 4 to wheneve... - 12/7/2006 9:36:08 AM
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stalloneIs#1toMe
Posts: 1167
Joined: 6/6/2006
From: Grove city , Ohio
Status: online
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DEC-7 --- ive got nothing to add today im takeing a break today friday is tommorow so thats my last lift day of the week ive got to ride a bicycle to the gym all next week because my mom is going on a cruise and well that hike to the gym is about 2 miles not that bad on a bike i like it but it also wasnt 10degrees outside like it is now ;)
< Message edited by stalloneIs#1toMe -- 12/7/2006 5:43:51 PM >
_____________________________
-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
(in reply to Rufio14)
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