Chrisshepherd is over it.

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.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

hey chris looks good. good luck keep the positive thinking goin.

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! 

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.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Ok so its a few hous later and I feel great. I'm tired though. I think I've been sleeping too much so I'll quit that. But any way I've had the hershey squirts like crazy. I think it may be my protien pudding. I'll lay off it for a few days and see if it keeps up. So after my second round of pooping I was washing my hands shirtless and I noticed more size and definition. I know they cant possibally grow that fast. I dont feel pumped, but my biceps, are a lot bigger. I dont feel over worked but its cool. I think its kind of cool that tonight I'm actually going to grow. . as long as I keep thinking about that I think I'll keep this up easy. I'm getting bigger tonight. I'm going to sleep to grow. oh man I'm psyched.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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"

ok so its the morning after and I love journaling on here, it makes it easy. I woke up and my back was sore, not killer sore but more like the kind of sore you get after not doing much for a while. (not that anyone on a body building site would know anything about that ) 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.

Food:
1. 10:30-11 am chicken breast in gravy; 30 g's protien, 3g's fat, 6 carbs

I dont have class until 2 today so whats the point of getting up early? well I'll eat again at about 1 and I'll have the usual cheese burger patties, maybe a sallad. I still havent figured what made me poop like that. I'm thinkin it was the pudding or the ranch dressing. I usually never eat the ranch so I'll do that again. I was thinking about making some sugar free pudding so I think I'll go with that later, but I wont add any whey. 

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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.

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.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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.

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.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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!

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Ok so I'm back at school. Tomorrow is back and bi's and I'm freakin ready. I realized that I need to step up my water intake so I went to the store and bought a bunch, I know what your thinking, why is he buying water? well water in vincennes really sucks. so I buy mine. I got some food and some sasuage. So I'm ready for tomorrow.
Saturday was alright. I woke up and my back was sore, still, but after a great back rub from my sweetie I was (as the lady at the "heal center" in pokemon would say) fighting fit! Its sunday night and I've just now gotten over being really sore. My legs were sore from the cardio next time i'm going to try the bike. If I keep my pulse at 120 I'll burn fat so i'll give that a try. I'm out of shape and its showing. But thats why I'm doing this. And I'm ready, I just wish I could fix my diet though.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

December 4th

Ok so I woke up late again today. I really need to start waking up when my alarm goes off instead of turning it off without thinking. but I got up at 8:30 and ate two sasuages, and some sugar free pudding, and at about 11 I had a sasuage. For lunch at ~2:30pm I had my usual cheese burger patties, and two, thats right I said two salads. I'm meeting some people at 4 to study, then to lift at 6.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)