b.spencer

It's been suggested (and it's a good idea) for me to start a journal here. I have one on another site, but I really want to get as much feedback and help as I can as I keep going for the body I always wanted. Hope I can inspire and you can help me.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Before you see where I am currently, it's best to see where I've come from. I had been fat, to the point of super-morbid obesity, all of my life. I honestly have very few pics of myself from this time, because I hated how I looked to much and would always avoid places where I would be reminded of it.

Before: 31 years old, 6'0"
Weight - 375 lbs@44% BF
Waist - 58 7/8 inches

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Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

These are me one year later. I finished the first phase of my cut in June, dropping 179 pounds. I held my weight through June to mid - July, and began an clean bulk in mid-July. I've gained about 5 pounds in 2 1/2 months, while my BF% continues to slowly drop, so i hope it's mostly muscle.

My short term goal is to reach 212-215 slowly though the winter, then turn cutting the rest of the fat I have remaining to loose from the initial period. Then I can fully turn to growing muscle full time. Long term, I'd like to compete in a small amateur show in 3-4 years, just to see if I can.

Now: 32, 6"0"
Weight: 202 pounds@12-13%BF
Waist - 31.5 inches

(All of my current pics are in my gallery, but this is enough to get the general idea of the change)

Attached Images

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Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Work Day Diet - 3695 Cals 411 Carb/333 Pro/87 Fat (40%/38%/22%)

56g Fiber
26 g Sat Fat
13 Poly Unsat
30 MonoUnsat Fat

Breakfast - 559 Cals 56/49/15 (37/38/26)
2 Serving Oats - 290 51/12/4
2 whole lg eggs w/ yolks - 149 1/12/10
4 egg beaters egg whites - 120 4/24/0

Mid Morning - 411 Cals 35/52/12
2 slices multigrain bread - 90 18/6/1
2 serving whey protein - 240 6/46/4
1 apple - 81 21/0/0

Lunch - 458 Cals 37/38/20 (24/35/41)
5 oz lean ground beef (pre-cooked wt)
2 slices multigrain bread
2 cups veg

Preworkout Meal (90 min before workout) 518 Cals 82/32/6 (61/26/12)
1 cup brown rice
4 oz B/S chicken breast
1 cup stir fry veg
1 bananna

Pre workout Shake/Supps 165 Cals 14/23/2 (21/66/13)
1 serving whey Protein - 120 3/23/2
1.5 NO-Xplode

Post Workout Shake 870 Cals 127/73/8 (57/34/8)

Dinner 452 Cals 43/31/17 (32/30/38)
4 oz chicken
1/2 cup brown rice
1/2 cup black beans
1 T Olive Oil

Late Night 215 Cals 6/27/10 (8/50/42)
Casein Protein Shake
1 T Natty PB

---

Rest Day Diet - 2991 Cals 285 Carb/281 Pro /89 Fat (33%/40%/30%)

52g Fiber
24 g Sat Fat
15 Poly Unsat
34 MonoUnsat Fat

Breakfast - 559 56/49/15 (37/38/26)
2 Serving Oats - 290 51/12/4
2 whole lg eggs w/ yolks - 149 1/12/10
4 egg beaters egg whites - 120 4/24/0

Mid Morning - 411 35/52/12
2 slices multigrain bread - 90 18/6/1
2 serving whey protein - 240 6/46/4
1 apple - 81 21/0/0

Lunch - 458 37/38/20 (24/35/41)
5 oz lean ground beef (pre-cooked wt)
2 slices multigrain bread
2 cups veg

Mid Afternoon Meal (90 min before workout) 518 82/32/6 (61/26/12)
1 cup brown rice
4 oz B/S chicken breast
1 cup stir fry veg
1 bananna

Late Afternoon Snack 270 13/46/4 (21/66/13)
2 serving whey Protein - 120 3/23/2
1 NO-Xplode

Dinner 452 43/31/17 (32/30/38)
4 oz chicken
1/2 cup brown rice
1/2 cup black beans
1 T Olive Oil

Late Night 310 9/31/18 (8/40/52)
Casein Protein Shake
2 T Natty PB

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

My workouts are a little different than most. I'm currently doing 2 on, 1 off cycle between the following upper/lower groupings. My body adapts to a workout sequence much faster than is typical and it takes quite a bit of working sets to get my muscles to exhaustion for a noob, according to my former workout partner, who has an MS in Exercise Physiology. We learned that I almost have to constantly rotate through new workouts. To simulate that while still being able to keep some consistency, we developed this system. I can swap out the three workout groups, between upper/lower, push/pull. push/push, etc. on a 12 week mesocycle. (This doesn't include warm-up sets. Cardio is on off leg days, 20-30 minutes per session.)

Group 1
45-60 seconds rest between sets. 2 minutes between exercises.

A
Flat Bench Press - 4 sets of 6-8
Incline DB Press - 3 sets 10-12
Parallel Dips- 2 sets 10 -12
DB Shoulder Press - 3 sets 6 -8
Standing Lateral DB Raises - 2 sets 10 -12
Lying BB Triceps Extensions - 2 set 8 -10
Cable Triceps Pushdowns - 2 sets 10-12
Abs (200 total reps)

B
Squats - 4 sets 8-12
Horizontal Leg Press - 2 sets 10-12
Walking Lunges 2 sets 10-12
Lying Leg Curls - 2 sets 6-8
Seated Calves Raises - 2 sets 10-12
Underhand Lat Pulldowns- 4 sets 6-8
1 Arm DB Row - 4 sets 8-10
BB Shoulder Shrug - 3 sets 6-8
DB Curls - 3 10-12

Group 2
60-90 seconds rest between sets. 2 minutes between exercises.

A
Incline BB Bench - 2 sets 6 reps
Wide Grip Pullups - 3 sets 6 reps
Flat DB Bench - 2 sets 8-10 reps
Close Grip Chins - 3 sets 8-10 reps
Flat BB Bench - 2 sets - 15-20 reps
Wide Grip Lat Pulldowns - 3 sets - 15-20 reps
Flat Bench DB Flies - 3 sets - 10-12 reps
Incline DB Curls - 3 sets, 8 reps
Dips - 2 sets - 8-10 reps
Close Grip BB Preacher Curls - 15-20 reps
One Arm Cable Tri Extensions - 15-20 reps

B
Squats - 6 sets (20,12,4x10 reps each)
-- 2 sets Normal Two Leg Squats
-- 4 sets One Leg Squats
Leg Press or Hack Squat - 6 sets 12 reps
Leg Extension - 6 sets, 12-15 reps
Heavy Seated Calf Raises - 6 sets - 6 reps
Abs (200 total reps)

Group 3
60-90 seconds rest between sets. 2 minutes between exercises.

A
Barbell Shoulder Press - 3 sets, 6 reps
Bent Over BB Rows - 3 sets, 6 reps
Front DB Raises - 3 sets, 8-10 reps
Close Grip Cable Row - 3 sets, 8-10 reps
Upright Rows - 3 sets, 15-20 reps
Wide Grip Cable Rows - 3 sets, 15-20 reps
90 deg. DB Lateral Raises - 3 sets, 15-20 reps
BB Biceps Curl - 3 sets 8 reps
Skull Crushers - 3 sets, 8-10 reps
DB Shoulder Shrugs - 3 sets, 10 reps

B
Hyperextension on Lower Back Machine - 5 sets. 20-25 reps
Straight Leg DB Deadlift (Variant) - 5 Sets, 10 reps
Lying Leg Curls - 5 sets, 15 reps
Standing Leg Curls on Extension Machine - 5 sets, 8-10 reps
Normal Hyperextensions - 3 sets, 20 reps
Standing Calves Raises - 5 sets, 8-10 reps
Heavy Calf Press - 3 sets, 5 reps
Abs (200 total reps)

A lot I know, but it works for me. (Upped my Flat Bench max 115 pounds in 6 months, doing this kind of thing, even through an injury). In addition, on every other rest day, I have a long lower back/abs rehab routine. It's 22 separate exercises, and takes a long time to do. But, it keeps me from going under the knife, so I do it.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

I'm just coming into the 4th week of this current cycle, which is about 1/2 way for me in a workout cycle. I'm wondering if I should go to a 3 on-1 off, a 3-1-2-1, or go to an OVT workout. Anyway, got a little time to put together a new workout. I'm definitely keeping this one, though. I'll come back to it in two cycles.

This is my favorite workout to do, although it didn't start out very good. I felt really weak for some reason. But, about 4-5 sets in I felt a lot better, and I think things turned out well. Had a great pump in the arms and OK in the pecs.

Workout 2-A

Flat BB Bench - WM - 1x20x135, Working 3x6x225
Wide Grip Pullups - 3x9
Incline DB Bench - 1x65'sx11, 1x70'sx8, 1x75'sx6
Close Grip Chins - 3x10
Flat DB Bench - 2x15x55's
Wide Grip Lat Pulldowns - 2x10x140, 1x160x8
Machine Flies - 1x15x150, 2x9x170
Incline DB Curls - 3x8x40's
Parallel Dips - 3x8
V-Bar Cable Curls - 1x15x100, 2x10x110
One Arm Cable Tri Extensions -3x12x40

Cardio - Incline Elliptical - 30 minutes, Incline 12-20, Resistance 8-12, 453 cals

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

nadirmg

holy shnikes, dude! you've gone through an incredible transformation! way to go, man.

DOMS

So many posts. Yak, yak, yak... You talk more than my wife.

Great stuff, man!

b.spencer

I'm working on my PhD so I can teach at university. With all those lectures in my future, I need the practice, LOL

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Leg day -- Quad/Calves intensive. Today I tried a lighter weight, high rep day. Haven't done that in a while, and did it hurt. A good change up to the routine at least.

Workout 2B
Warm up - Light Cardio - Bike 20 min, 6.3 miles
Machine Squats - 6 sets
-- Normal Two Leg Squats [1x20x260, 2x20x280]
-- One Leg Squats [2x15x160, 1x10x200]
Horizontal Leg Press - 6 sets
-- [1x15x450, 3x540x12, 2x630x9, 1x720x6]
Leg Extension - 3 sets
-- [1x20x140, 2x13x170, 3x10x210]
Seated Calf Raises - 3 sets
- [3x10xBW+180]
Calf Press - 3 sets
- [3x15x450]
Abs --
Hanging Raises - 3x15
Roller Machine/Hyperextension Superset - 3x45 / 3x20
Resisted Crunch Machine - 3x30x95

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

Mista

Holy shit! You look great compared to what you used to. Awesome work.

Mista

Do you have a problem with loose skin???

b.spencer

First, thanks for the complement.

I do have some loose skin on the extreme lower abs and a bit on the upper 1/3 of my thighs. You can see just a bit in my abs and rear bi's pics right at the waist line. But, it is clearly visible only if I were in a posing trunk or something. Compared to most people who have lost what I have, I have been very lucky.

I'll have to have at least a part of it removed surgically, but the doc says no more than what would come off in a regular tummy tuck anyone would have. And if I can drop by BF sub 10%, there may even be less to remove. It will be next summer before he'll really look at me seriously, though (1 year after my initial loss was done).

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

SamEaston

hey mate! Nice to see you over here at IM, its a great site and with lots of highly qualified people, you'll get answers to any question you put out there.

I didn't know you were doing a PhD. So am I, what is yours in? How far along are you?

www.extremebodybuilding.net

b.spencer

Good to see you, as well.

I just started back this semester in Exercise Physiology. At the moment, I'm working on my dissertation/research proposal. My other degrees are in Human Development and Special Education. I like to teach at the University, but I also want to work with people, particularly athletes, who have experienced traumatic brain injury, cord injury, amputation, etc., learn how to live as freely as they can. After gaining as much freedom as I have, it's a way to help others have as much of their old life back as they can.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

I decided to change up my workout order today and did a bit lighter weights for a 10-12 rep. I may also go back to a 6x a week thing for a couple of weeks. I got so bored yesterday during the rest day, I almost went out of my mind. My workout was pretty good. A solid two hours work.

Also, one of the people who I met on my first day at Golds stopped me and told me that I was looking bigger. That made the day worth it.

Workout 3A

DB Shoulder Press - WM 1x18x40's, 3x8x55, 1x24x[55-45-35-25] (Giant Set)
Bent Over BB Rows (Modified)- 3x10x225
Front DB Raises - 3x11x30's
Close Grip Cable Row - 3x10x170
Upright Rows - 3x12x130
Wide Grip Machine Rows - 3x10x160
DB Lateral Raises - 3x15x20's
BB Biceps Curl - 3x10x90
DB Skull Crushers - 3x10x30's
Nautilus Preacher Curls - 3x15x110
Precor Triceps Extension Machine - 3x10x115

Cardio - Nautilus Elliptical - 25 min, Level 15, 429 cals burned

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

SamEaston

That's alot of sets man - gosh

No wonder you were in there for two hours!!

Hope you're well - your PhD sounds very interesting indeed! More and more im wishing that i'd gone into some sort of sports related field, but when i was young i wasn't sporty at all! Oh well, Biochemistry's not so bad!

www.extremebodybuilding.net

b.spencer

You know there are some days when you don't know exactly what you want to do in the gym. Today was one of those days. I decided to do a couple weeks of 3 on, 1 off -- just to change up and then come back to my current set up for October. That won't start until Sunday. So, the question is what do do today and tomorrow.

I decided to do a chest day, and even after working delts heavy yesterday and not expecting a lot of gains, I set a new record for myself in both Hammer Curls and Incline Bench. I feel really good, but I can tell I'm gonna be very sore tomorrow and Saturday. BUt, that means I'm growing, right.

Workout 2A
Incline BB Bench - WM - 1x15x55's, 1x75x7, 1x80x6
Wide Grip Pullups - 3x7
Flat DB Bench - 2x65x10
Close Grip Chins - 3x8
Incline Bench Machine- 2x15x150
Wide Grip Lat Pulldowns - 3x15-120
Fly Machine - 3 sets - 1x12x170, 2x10x190
Hammer Curls - 3x8x55
Dips - 3x7
Cable Bi Curl on High Pulley - 3x12x40
Triceps Reverse Curls- 3x12x100

Abs -
Weighted Crunch Machine - 3x30x95
Roller Machine - 3x40

Cardio - Bike - 30 min, Level 10, 9.7 miles

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

I haven't had the best couple of days personally, and when that happens I usually live at the gym, well as long as I can. Blast out all the frustration, you know.

I came into wanting to do something with amputees and TBI's before I ever got into shape really. A cousin of mine was a huge high school football player. He crashed his car under an 18 wheeler. Cognitively, his mind is totally active, but there is damage to the motor and speech centers. All the movement he can really manage is to operate the joystick to move his wheelchair, and his speech takes a long time to understand. To most people, it is just high pitched whining.

Then, while I was doing a placement at my local hospital, a bodybuilder, about 25, came through in an MVA. His legs were crushed and one had to be amputated at the knee. One of my friends worked out at his gym, and told me how hard a time he was having, That he thought his life was over. Those are the folks I'm really drawn too try to help get their lives back.

You can do biochem and sports. All you have to do is invent that long awaited myostatin drug for us so we can grow without the side effects of AS. You'll make a fortune. Just remember us little people, huh? LOL

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Over the last few days, I've felt kind of frustrated in "real life" and when that happens, I tend to over work in the gym. But, it seems like everyday for the last few days as well, someone has complemented me on my recent progress. Today, a perfect stranger -- older than me but a damn jacked guy -- came up toward me rather slowly while I was going cardio. I pulled out my earphones, and he said, "Are you the guy in the picture?" (My Golds has me up on their inspiration board.) I said, "Yes, that's me." He congratulated me and told me great I looked. From somebody who has put in the years he obviously has adn looks as good has he does to take a moment to stop and talk . . . Just those little things really help me when I'm feeling down.

Did a straight forward total leg today. First time I tried single leg leg press. Although I probably did a little too much cardio, it felt great to sweat a little. It's been a few days since I soaked my shirt. And tomorrow is an off day before I hit the new 3 on, 1 off break up.

Squats
--Warmup - 1x20x240
--Split Stance - 2x12x300
-- Single Leg - 2x12x220
Leg Press
-- Standard -2x12x540
-- Single Leg - 1x15x180, 2x12x270
Leg Extensions - 3x12x170
Lying Leg Curls - 2x12x115, 1x12x110
Calf Press - 3x12x450, 2x12x400
Seated Calf Raise - 3x12xBW+160
Weighted Abs - 250 total reps @90-110 lbs

Cardio -- Incline Ellptical - 30 min, 12-20 deg incline, Level 12, 450 cals

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

bigss75

Welcome to the board, coming from another FOCO resident.

Hows the Gold's Gym in loveland?

b.spencer

Finally, I've seen someone from north of Denver on the boards

When I moved here I looked at Gold's and the Pulse. Gold's hands down. It's a good mix between the new family-friendly, all services provided gym (child care center, massage and chiropractic on site, etc) and a simpler, more hard core place. Lots of equipment, about 50/50 between machines and free, and everything is well laid out, so that there is enough space that you are not bumping into the guy next to you. (They use Nautilus, Precor, and FreeMotion machines.) Great people too, both staff and customers.

And . . . membership costs less than the Pulse.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

bigss75

I heard real good things about Gold's but the fact that its in loveland was the turn off for me. I go to The Zone right by CSU, its kinda an oldschool gym where you can still chalk everything, not as much equipment as Golds Im sure but for 22 bucks a month Im fine with that.

Awesome transformation, btw