Thread: My Journal

kyle, definitely a good idea to start a journal

Before I get into it, is there any particular reason that you chose the exercises and rep ranges that you have listed?

Secondly, you need to make sure that your training is congruent with your goal of fat loss. Let me know if you disagree with anything below.

While you are cutting, your primary goal should be to maintain as much of your lean body mass as you can while shedding your body fat, yes? The recommended programming for this goal typically involves short, compound movement centered, moderate rep (5-8) programs. Additionally, your current goal does not include trying to grow more muscular or bring up lagging muscle groups [fat loss and hypertrophy are mutually exclusive on an appreciable scale] --- you can save muscle growth for after you've lost the fat. Therefore, there isn't much sense in spending much time with many isolation, single-joint exercises (think: all the movements mentioned in your 'Arms' day). While cutting, you just want to convince your body to hold onto the muscle that you have; by stressing your central nervous system with multi-joint (compound) movements, you can do so.

Therefore, exercises such as the squat, deadlift, presses and pulls should be the dominant movements in your routine. Your 'chest', 'back' and 'shoulder' days definitely have some of the elements that we are looking for. An aside, I'm very much not a fan of the 'behind the neck press'. Almost invariably, you are going to eventually develop a series of rotator cuff after a few years of doing that exercise --- I'd recommend ditching it.

Tinkering with your routine and trying to take away or add exercises a la carte is kind of a pain. Therefore, instead of working with what you have, I'm just going to go ahead and recommend Built's Baby Got Back. That article outlines the entire protocol --- if you need help narrowing it down, let us know.

...Cavs/Celtics is on and I keep losing my train of thought --- therefore, I'm going to cut if off here for now. If something else comes to mind, I'll let you know. Per usual, feel free to ask questions

sweet blog

Thanks for responding m11, the reason I made those choices of workouts is because that is the type of Pyramids when I was in top shape in my late 20s, before I quit working out.
I am also very limited to a pair of stackable dumbbles, a bench and an EZ Barbell with a few plates. As I had mentioned in my weight loss thread I live in BFE and we have no Gyms here, nearest one is 45 miles away with my long hours and kids there is no time for the trip in my daily life.
I would love to buy a machine with pullies on it but right now I have no room in my house to put one in.
If you can recommend some excercises that will work with what I have I would appreciate it.
My dumbbels can go to 80 pounds each and I have 2x45lbs plates, 4x25lbs, 16x10lbs and 8x5lbs plates, I can easily pick an Olympic Barbell.
Another thing, I really enjoy the routine I am doing but I can change it.
I am gonna gladly ditch the behind neck press.

3/14/10

75 minutes Step Aerobics class at a Church nearby. Damn that kicked my ass I can barely walk but I was able to finish the whole class.
I was the only guy amongst 27 women! Can't complain there lol

Oh, gotcha - I drove through that part of the state once en route to the Chicago suburbs.


I think picking up an olympic bar would be a good idea. Have you had the opportunity to check out that Baby Got Back routine?

I did but I have no pullys so I am going to have to modify it to what I have but I am gonna try it for a couple of weeks and see what results I get from it.

Below is the cutting version of BGB (authored by Built, not me) that I follow . No pulleys required. Let me know what you think --- I couldnt recommend it enough.


Day 1:
Rack pulls 4x5
T-bars or BO rows 3x8
Barbell bench 5x5
Dumbbell bench 3x8
Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep
Optional abs, 3x8 weighted

Day 2:
Squats 4x5
Front squats 3x8
Walking lunges 3x10-12 steps on each leg
RDLs or GHRs or GMs 3x8

Optional biceps, 3x8 any type

Day 3 Rest

Day 4:
Weighted chins 4x5

Power cleans (m11's note: I've replaced these with standing overhead presses)– done from a hang, 3-5 sets of 3-5 reps, going heavier with each set as possible.
Optional: two or three sets of clean-and-press or push-presses with your lightest power-clean weight, either before or right after your power cleans.

Olympic bar corner press – 3×8 each side
(For reference, I generally do these with a 35-lb plate on the “business-end”.) (m11's note -- I'm a male so I usually stack 2 or 3 45 pound plates on the "business-end")
Arnold press supersetted with lateral raises – 3 supersets of 8 reps each.

Optional seated calves, 3x12-15, 3 second pause at the bottom of each rep
Optional abs, 3x8 weighted

Day 5:
Romanian or regular deadlifts 4x5
Glute ham raises or good mornings 3x8
Front squats 3x8
Optional tricep work, something like close grip press or dips, 3x8
feel free to do a little more chest/tricep work this day if you like.

What are Rack Pulls and T-Bar Rows, aren't those pully excercises? I been out of it for a long time I can'r remember all the names of excercises.

Edit I found T-Bar on youtube. I used to do those a lot, loved that routine however I have no way of doing it at home. I am talking to my wife about moving things around in one of the rooms so I can fit what I need. Going to be hard to get my body to it's potential with such limited equipment.
I am starting to enjoy the way my body is looking, I am noticing major changes so I am changing my goal somewhat. I think 200 Lbs of muscle and 8-10% body fat is where I want to be.

Sounds like a great goal.

T-Bar rows require a machine that isn't worth buying, however, they can be replaced with BO (bent-over) rows. I prefer the BO rows over the T-bar rows.

These are rack pulls. They are lots of fun --- you can pile the weight on because of the decreased range of motion.

In terms of equipment, I think what you have is actually pretty comprehensive. You have all that you need, save for the olympic barbell that you said shouldn't be a problem getting a hold of. Additionally, a squat rack (power cage/squat cage, whatever you prefer to call it) would be a good addition. A used bare-bones one would be entirely sufficient. If you have the resources to buy something more luxurious, that's certainly fine too.

3-15-10

Flat Bench Presses 8x5 165 lbs
Incline Dumbell Presses 8x5 55 lbs per dumbell
Push ups 30x5

30 Minutes on stationary cycle

3-16-10
Rest day
3-17-10
Military Presses 8 x 6 Pyramid 70-120 lbs
Dumbell Side Raises 8 x 5 25 Lb dumbells
Dumbell Shrugs 8 x 5 65 lbs dumbells

Dumbell Rows 10 x 6 Pyramid 40-80 lbs each dumbell
Barbell Rows (bent over) 8 x 4 75 Lbs
Good Mornings 8 x 5 75 lbs

24 minutes on Cycle
6 minutes jump rope (totally kicked my ass)