Bar junkie To Gym junkie!!!!!

**lithlith** · 01-06-2010, 05:29 AM

It was a tossup between a plp split and a full body. I posted earlier in the training forum and i got feedback both ways. I'm pretty comfortable with both. I entertained the idea of doing a fb for a short time then moving to a p/l/p but honestly I have some muscle already... im not weak but i want to start off slow and quickly / _safely_ get back to where I was. So i decided to split. I think its fine.

Routine Overview:
Push / Leg / Pull:
push: 2 horiz push, 2 vert push, 1 tri
leg: 2 push movements, 2 pull movements, 1 calf
pull: 2 horiz pull, 2 vert pulls, 1 bic

Thats an overview obviously of how it will ultimately end up.

Im still aware that i need stretch my chest / back and keep on getting results for my internal rotation as well as cut one of those movements from push / vert pull. So i was going to alternate between cutting 1 each week and replace with sub scarp(? sp) stretch

On my pull day, i can still throw in some face pulls and other beneficial movements to help it along.

I've seen some huge improvements in the mirror on my humeri.

as for specifics on the routine... Im going to start off light with it and gradually build.
push:
db bench: warm up with 40's (14) 3x 6-9 with 50 - 55's
shoulder press bb: warm up with bar(12 - 14) 3x 6-9 with 30lbs on bar
(remove one horiz / vert push)
cable pulldown (tri) - I have no reference on which number to start wwith so nice to say start light and work my way up.

leg:
squat warmup 20 x 12 - 14, 6 - 9 50 x3
rdl: warmup with 20x12, 6-9 50 x3
lunges or goblet squats
maybe pullthroughs if my lower back isnt pissed off
calf raises

pull:
cable pulldown(have no reference on which # to start with)
bent over rows(warmup with bar) 3x 30-50(if 50 sux, go to 30) 6-9
(alternate between removeing one vert pull and push each week)
facepulls / seated pull with med grip light

This is just guidelines.. it will make itself more clear as it goes.

I've been keeping a clean diet and slipped up a couple times on the alc and gym things. But im back to getting to bed early and up early.
On my way to the gym now.

**awhites1** · 01-06-2010, 03:26 PM

Originally Posted by lithlith

Hey guys....

awhites1: I hear that! Keep it strong... easy to say over here from easy-ville

I'm in that 1st 2 month period where just thinking about building muscle helps

That said...

I slacked on getting my routine in here...

I _WILL_ post it today, It _IS_ planned.. and... please... lets refine that bitch... Finally I'm to the point where I can actually build some muscle.

btw... I drank some wine last night and did tonight too... so we'll see how that goes tomorrow.
I'll post tomorrow after coffee :P

Holidays are an easy out... but I'm still mentally here! (give me shit

J

that alcohol is trash man. it is a lot worse than you think. even in small i amounts I'ld stay away from it. works on your self control to just cut it out completely. something you might start doing is posting your diet aside from your workout routine unless of course you're comfortable with that

**lithlith** · 01-07-2010, 09:00 AM

Yeah man... I'll start posting my diet... thats stage 2... Right now I'm just trying to lock into a routine... the holidays have been really difficult ... like a week off from a new routine will chop down the momentum.

Lately its been shotty over the past week ive been to the gym 3 or 4 times.

I've been having a challenge getting that momentum back... i've hitting the gym like every other day... b4 i was doing 2 a days...

I really wanna get back into that locked in / laser focused routine.

Not because I have some quick result expectation that im trying to sprint to... simply because the more i work out, the more i love it. And i've recognized that I focus my mind and time on my hobbies.

If body building is a hobby... how the hell can i possibly fail?

Anyway there is my personal rant for today: I snoozed through my alarm today and flaked on the gym. Gonna jump back on that horse tomorrow.

Yesterday though.. (I wanted ot post this)
Push day:
DB Bench press: warmup 40 x 14
55lbs 6-7reps x2 and 50lbs 8
BB Shoulder press: warmup with 30 x 10
2 sets of 30lbs x 7-8

DB declined bench 45lbs X 5, 40lbs X 5 35lbs X 6

seated db shoulder press 25lbs X 6-8 (3 sets)

Tri pull down (whatever these are called and i odnt feel like looking itup)
on (I hate cables... because they dont have any relevent # and if there is some kind of frickin formula for know what "6" is let me know because its maddening)

Did pec / delt stretch
Felt realy good.... was chill but im still sore from it (obviously)

Tomorrow is leg day! Time to up my growth hormone babay!

**lithlith** · 01-07-2010, 09:05 AM

Originally Posted by awhites1

that alcohol is trash man. it is a lot worse than you think. even in small i amounts I'ld stay away from it. works on your self control to just cut it out completely. something you might start doing is posting your diet aside from your workout routine unless of course you're comfortable with that

I dont feel, in my gut, that I want to cut it out completely... but for a training period... Cutting it out completely for 2 months would be a great exercise in self control. Let me think about it and journal and see if thats something i want to commit to.

**awhites1** · 01-27-2010, 08:54 AM

haven't heard from you in awhile. work out still going good?

**pitman** · 01-27-2010, 09:40 AM

Originally Posted by lithlith

Sup guys,

Happy holidays and all that happy horse shit

I've spent the past year dunk and depressed... gained 30lbs of fat during the process. (Love is a batch)

With that depressing shit out of the way... My goals are to stay sober and in the gym.

Of those two goals... staying sober is probably the bigger of the two... As I look into my life there are only a few changes I can make that will make my life 1000% better... quit drinking, get in the gym and quit smoking... in that order.

Challenges quitting drinking:
1.) My friends and neighbors are morons and love to drink and do nothing else.
2.) New Years is coming up... I cant help but think there will be some temptation there.
3.) Boredom.
4.) I play guitar out... in bars... people love to buy drinks for the guitar player... The last time I played out I drank... alot...
I had a thought... Tell the bar tender that if anyone buys me a drink, give me sprite with a lime and charge em for a gin and tonic... (these bastards have a hard time with the word no)

Challenges working out:
1.) Having a hard time sleeping at night makes me snooze through my workout time. (justified with "i'll go after work.." and this happens about 30% of the time so its bs)

2.) Keeping a routine: For some weird reason i get sick when i start working out after a couple weeks... (of course Ive been drunk the past year and i've heard that has a significant effect on your immune system)

Leverage:
I've hit a critical thresh-hold in my life... Im tired of not being healthy... not feeling at 100%. My job has suffered (I have a badass great paying job and I dont want to lose it) My good friendships have suffered, my family has been concerned for me. Its like a fucking lifetime movie and I'm tired of it. I cant stand people thinking that they know best for me when I know how to live a healthy lifestyle better than them. And now its time to proove it.

I have a plan written out, written out goals for weightloss, weightgain and lifestyle. And the foundation of these goals: ROUTINE.

This is the 1st part of my routine... every day...
Wake up, put on coffee and prep meal 1... Drink coffee and get on my comp to read and fill up on health and fitness motivation.

I had a thought... Maybe i would get better results if I jumped into the journal section and made that part of my routine. so....

If i fuck up or succeed you guys can slap and clap along with me. Sounds fun!

Right on... See you tomorrow with more of the plan, gotta get to work.

J

first thing to all your recoveries is knowing you need a change..great luck to you bro...

**awhites1** · 02-16-2010, 04:51 PM

hey man....haven't heard from ya in awhile. hope your sticking with it. and hope you're seeing some progress!

Thread: Bar junkie To Gym junkie!!!!!

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