Thread: before,after and now

what lies behind us and what lies ahead of us are insignificant compared to what lies within us.
this is where it starts,again,so what! everybody starts somewhere.Put ur boots on and go to work, all the help is here but no one can goto the gym for you. All the answers and encouragement is here, just look for it

Originally Posted by ovr40

what lies behind us and what lies ahead of us are insignificant compared to what lies within us.
this is where it starts,again,so what! everybody starts somewhere.Put ur boots on and go to work, all the help is here but no one can goto the gym for you. All the answers and encouragement is here, just look for it

^nice thanx

Good luck Porky! I recently started to get back in shape after many years of a horrible diet and minimal exercise. I'm 6'5" but hit 316 lbs and decided enough is enough. Went to the doctor yesterday and I am down to 306 and my cholesterol/triglycerides are very close to being normal. 3 months ago they were both scary high.
-Jason

thanx jason and best of luck to you to.
anybody car to take a rough guess at my bodyfat % in any of the pics

it is what it is. look at the bright side, you've got an excellent before pic to put next to ur first progress pic, which if you read the rules of joining , is due in a month. Just kidding, stay positive!

good luck brother, one day at time before you know it you'll be 3 months in and going strong.

thanx everybody for the positive replies been back lifting now for three weeks and loving it all over again. pic update monthly promise

Keep ur mind free and clear and use all the negative shit in ur pass as fuel for the future.....

forgot to add my workout routine
monday legs,abs
tuesday chest
wednesday back,abs
thursday rest
friday shoulders abs
saturday arms
sunday rest
i will be training from home with a basic bench with lat pulldown attachment in my spare bedroom. just got to do the deadlifts downstairs for obvious reasons ha ha

arms today

ez bar curl 70lbs 4 sets 8 reps
hammer curls (with tricep bar) 50lbs 4 sets 10 reps
preacher curls 40lbs 2 sets 6 reps

close grip bench press 110lbs 4 sets 8 reps
pushdowns 40lbs 4 sets 10 reps
next time i will do triceps first

rest day today so going to boil all my chicken and brown rice up for the week and try my best to stay out if my gym

A very rough guess at your current bodyfat? Well, if you figure your goal is 220, we can use that to get a ballpark of your bodyfat. You're probably thinking of something in the 10-15% bodyfat range will look pretty decent, which translates to about 190-200 lbs lean mass at that weight.

At your current weight, this translates to your carrying somewhere between 56 and 66 lbs of fat. How about we split the difference and call it 62 lbs. So, 62/256=24%

Go with that, and aim for 220 for now. When you get there, we'll re-assess and see where you're sitting.

Sound good?

PS don't feel bad. I was 40% when I started.

thanx bulit i can see why your so popular on here true fountain of knowledge

legs today. haven't trained them yet so went easy on them.
front squat 110lbs 4 sets 8 reps
leg extensions 80lbs 4 sets 10 reps
first time doing front squats today still need to get the feel of them.

weigh in today 259lbs +3lbs but im not worried because im eating double the amount of calories compared the last three weeks.

chest today
flat bench 150lbs 4 sets 8 reps
incline bench 130 4 sets 8 reps
flat flyes 40lbs db 4 sets 10 reps
incline flyes 35lbs db 3 sets 10 reps
nice workout just not used to training one body part at a time

back day
deadlifts 220lbs 4 sets 10 reps(all my weights)
wide grip pulldowns 110lbs 4 sets 8 reps
close grip pulldowns 120lbs 3 sets 8 reps
straight arm pulldowns 60lbs 3 sets 10 reps

should i add barbell rows to this next time?

that is one hell of a transformation man, congrats on that!

do you time yourself between sets and between exercises? if so how is that structured?

Originally Posted by Pump4EVER

that is one hell of a transformation man, congrats on that!

thanx but the pic of me at 220 is about 3 years old back up to 259 now. got do
do it all over again now

Originally Posted by ovr40

do you time yourself between sets and between exercises? if so how is that structured?

dont time time between sets but at a guess i would say about 2 mins

Thanks for sharing your views.

Originally Posted by ethan11

Thanks for sharing your views.

^why^

Nice keep it up!!!

delts and traps

seated shoulder press 100lbs 4 sets 10 reps
lateral raises side front and rear 3 sets each 12 reps

barbell shrugs 170lbs 4 sets 10 reps

feels like im not doing enough. should i be doing more exercises?

You might consider a different setup for your workouts. What are you doing now - some sort of a bodypart split?

this past week i've been doing
mon legs
tue chest
wed back
thu rest
fri shoulders
sat arms