countryboy

Hello,

New to the ironmag forum, but not new to losing weight. Trouble is it keeps finding me..

I have been on and off of diets / whatever for my whole life.

The heaviest I have been was 296 when I was 19... the lightest was 190 about 16 years ago... been bouncing from 220 - 250 since.

(I am 5' 8" and 40 years old...)

Well, enough is enough. Made the decision to turn this around. Made an appointment at the Dr.'s and had a complete physical on January 14th, and was given the green light healthwise, so I am a healthy fat person.

Started eating "better", 6 meals a day and writing down what I was doing. Lost ~ 10 lbs or so...

Mid February went back to the gym and started with cardio... First treadmill, then added eliptical.

Feb 25th started with weights, whole body. Low weight, one set per body part, high reps (15 - 20) working on form mostly... Weights one day w/ cardio sprinkeld in.. 2 on, one off, 3 on 1 off, whenever I could make it..

I had a hard time getting to the gym consistently.. needed a change.

Last week (3/17) I started the 5:00 am trek to the gym. I also changed the workout a little bit:

Weights (whole body) - Mon / Wed / Fri 2 sets each body part, first 12 - 15 reps, second set 8 - 10 reps.
Cardio - Tue / Thur / Sat 1/2 hr. on treadmill, 1/2 hr. on eliptical

I will be keeping the whole body / cardio routine until mid April or so.. so far it seems to be working well.

Since I am very new, I am still learning the right form, and trying to adjust the weight to get the right amount for the reps. If I hit 15 (first set) or over 10 on the second, I go up in weight... which has been pretty frequent on some of the exercises..

countryboy

Weight - 227.5 (had a GOOD Easter!)

Leg Extension - 80 X 15, 85 X 10
Leg Curl - 70 X 15, 80 X 12 (time to move up)
Leg Press - 270 X 12, 290 X 9 (this was a LOT for me, but felt good)
Lat pull down - 110 X 12, 120 X 8
Flat Bench DB - 35 X 15, 35 X 8 (my bench SUCKS!)
Standing DB Raise - 20 X 15, 20 X 12 (difficult [cheated] will stay here for now)
Standing Curls - 30 X 15, 30 X 15 (time to move up)
Lying Tricep Extension - 40 X 12, 40 X 12
Standing calf raise - #4 X 25
Bi / Tri cable - superset - 50 X 15, 60 X 12, 70 X 12 (good burn)

Trying to learn how to squat.. I "used" to be able to do it, but not a lot of weight. So I started w/ no weight, 20 - 25 reps.. then 5 lbs, X 20, etc.. not a good one for me, but I am trying to learn and get it right..
basically just holding a weight against my chest for now...

Squat - 20 X 20, 25 X 20

Overall, was a good day... I do not eat before working out.. may need to change that.

-Dennis

DOMS

I come from a background similar to yours.

I was 31, nothing but fat, and weaker than a six year-old girl.

Don't sweat your numbers. I started out at 70 pounds.

My advice to you is try to find someone to workout with. Make sure that person is well motived so that if you're lazy, they'll drag your butt to the gym. I workout at home, alone, and the going has been slow. I just hit 215 on the Bench.

And good job starting a journal. This will go a long way to ensuring that you stay in the game.

nadirmg

so you found us, countryboy
welcome, welcome!

i think it's great how you've been easing into the different stages of working out. adding things in as you go and as you become comfortable with them.

don't rush yourself on how much you're benching, squatting or whatever. hastiness reaps regret oftentimes. just take it slow. steady but sure progress is the way to go, my man.

my bench is pretty wimpy too, if that helps
best of luck to you, and feel free to drop any questions. there's lots of knowledgeable and helpful people here.

oh yea, and nice to have you join the improvement challenge to

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

the other half

welcome aboard. lots of fun and games in here. and alittle bit of gym talk now and then.

good looking start to the program. main thing is to just like DOMS said, hold your self accountable and set 2 alarms for that wake up call.

katt and i work out at 5 am also and i think nadirmg does to.
good luck to you.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

countryboy

Weight: 226.4 BF 26.75%

cadio day...
treadmill wu 5, 30 mins, cool 5, incline 3,
High speed 5.7 :30
Low speed 3.7 2:30
Calories: 438

eliptical incline 9, resistance 8
30 mins, 5 cool 35 total
Calories: 418

Felt REAL good... heartrate is doing well on the recovery (HIT, treadmill) and was a steady 140 ish on the eliptical.


DOMS, Nadirmg,
Thanks for the feedback. I have done this multiple times, so I need to make sure I keep it going.. I have a personal journal I have been keeping as well. Tracking all my meals, etc. This one will allow others to provide "motivation" and constructive criticism along the way..

-Dennis

countryboy

TOH,

I have 2 alarms... one is the clock, the other is the wife's arm speeding across the bed if I don't get up soon enough..

:-)

I have read quite a bit of your and Katt's journals (amongst others).. It is seeing your dedication along the way that helps me..

It is funny.. all the people that are "in shape" at the gym are the same ones that were there a year ago...

-Dennis

the other half

and in no time at all, YOU will be one of those giving inspiration.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Triple Threat

Then you've come to the right place. We gots lots of motivation.

And if that's not enough ...




<-- that would be katt

the other half

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Triple Threat

Is that a been there, done that laugh?

the other half

take it for what you want.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Irons77

Good luck CB, looking good man

Soreness is weakness exiting the body.

katt

[quote=Triple Threat;1759661]Then you've come to the right place. We gots lots of motivation.

And if that's not enough ...

<-- that would be katt

QUOTE]

katt

Hi Country Boy - glad to see you've started a journal - it's one more thing to keep you on track around here... It helped me alot!!

and yeah,, I really don't have horns and a whip.....really....

Well,,, maybe I do have that whip.....

countryboy

Pretty good day... Weight 223.8

Weight day:
Leg Extension - 80 X 15, 85 X 11
Leg Curl - 80 X 13, 85 X 8
Leg Press - 270 X 12, 290 X 10 (good weight)
Lat pull down - 110 X 15, 120 X 12 (good reps)
Flat Bench DB - 40 X 10, 40 X 7 (better than last time, still SUCKS!)
Standing DB Raise - 20 X 15, 20 X 15 (still difficult, will stay here for now)
Standing Curls - 35 X 10, 30 X 12
Lying Tricep Extension - 40 X 15, 40 X 8
Standing calf raise - #4 X 25
Tri cable - superset - 50 X 15, 60 X 15, 70 X 15, 80 X 12 (will need to start tri's @ 60)
Bi cable - superset - 50 X 15, 60 X 15, 70 X 12

and the nemesis:
Squat - 45 (bar only) X 12, 45 X 15

first attempt was real bad.. pushed off my toes.
the rest were just "ok".. my arms / neck hurt more than my legs (from holding the bar)..


Thanks to all for stopping in..

Katt, I just love a girl with a whip... all kinds of motivation there!



-Dennis

SamEaston

Hey! Great journal mate - yours is shaping up to be an interesting journey indeed! Count me in, i'll be cheering you on!

I agree with nadir, i REALLY like the way you've slowly introduced things progressively into your life and your training. And Im glad you've decided to take things slow on the weight front and allow yourself time to get used to the movements before adding weight. Sometimes that's the hardest part of starting out, looking at everyone else and thinking 'God, im so embarrassed'.

And like TOH said, in no time at all, you'll be one of those providing inspiration to others. In fact, i bet you already do because your journey has already begun

www.extremebodybuilding.net

Momma2

well it looks like we have the same problem get it off know how then it finds us again and it seems to get harder in the 40's (at least for me) so I'll be watching too.

the other half

good workout, and dont worry the squats will come in time.

just enjoy the muscle soreness, i think that is what keeps us going back week after week

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Pylon

welcome aboard, CB. It's always helpful to know you aren't alone, right?

Oh and Katt, I think we may need pics of you with the whip...for...um...motivational purposes...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

nadirmg

but please make sure that they aren't ones with TOH wearing the black mask and hand cuffs, ok?

heya, CB. lookin' good man! you'll be surprised how your muscle adapt and are ready to start taking on more. always fun to flip back through your w/o journal and see how far you've come

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

countryboy

Cardio day... Weight 224.6

OK, day did not start out well.. just shitty outlook, no energy, wanted to stay in bed (and I usually like cardio day)..

Oh well.. went anyways. This is one of the days that really test the overall motivation... If I hadn't done this journal, I probably would have hit the couch for a nap.

Treadmill:
None of the "good" ones were available.. Used one that had been broken down for some time.

WU 5:00

Workout 30:00
High 6.7 :30
Low 4.7 2:30

cool down 5:00... total 40:00

the readout says 3.5 miles, 528 calories. this is WAY off, as was the speed. No way I am going that fast this soon.. machine sucked..

Eliptical
30:00 - Crossramp 10, Resistance 9
Heartrate stayed around 150 'ish.. this was much better.

3.2 miles, 435 calories.

Feel better now that it is done.. I actually "FEEL" healthier..?? make any sense??

-Dennis

Pylon

Well done! Going to a w/out when you don't feel like it is one of the best signs!

You'll find (or at least I did) that after you get in the groove here, you'll hate to miss gym time because you would have admit it in your journal.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

countryboy

All,

Thanks for stopping in and giving words of encouragement..

It is just REAL tough to stand in front of the squat rack and squat "just" the bar... BUT.. It was only a few short weeks ago when I was squatting with no weight at all.. So it is small but quick improvements.

I am trying to remember.. Form > Form > Form ..
the #'s will come later..

-Dennis

katt

Exactly!! Get the form down first, then start adding the weights.... you don't want to be one of those guys that people are staring at saying is he doing???? We have one of those guys in our gym... pretty lean "runner" type guy,, bigger weights and shitty form all the time..

What Py said,, getting your ass out of bed when you really don't want to is a GREAT sign!! Especially now that you know we'll give you a whole lot of shit if you start slacking...

Pylon

One trick for getting the squat form down is to use the smith machine. It stays on track, so you can focus on the movement. Or just do prisoner squats. (BW with your hands behind your head.) They help with form too.

Also, when you are starting out, see if there is a 2x4 in the gym. A lot of gyms have one lying around just for squatting. Set it in the rack so that your heels are resting on it when you are in positions. It will help your balance and your ROM.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

countryboy

Pretty good day... Weight 222.8

Weight day:
Leg Extension - 80 X 15, 85 X 12
Leg Curl - 80 X 15, 85 X 9
Leg Press - 270 X 15, 300 X 10 (WooHoo!!)
Lat pull down - 110 X 15, 120 X 10
Flat Bench DB - 40 X 10, 35 X 12
Standing DB Raise - 20 X 15, 20 X 15
Standing Curls - 25 X 15, 25 X 15
Lying Tricep Extension - 30 X 15, 30 X 15
Standing calf raise - #4 X 25

and the nemesis:
Squat - Prisoner squat, no weight 1 X 10, 1 X 12

Traveling, so the updates may not be frequent.
Will be back in town on Wednesday, the latest.

Very little rest (4 1/2 hours) so the workout was not the best, but felt OK overall. Killed my energy with the leg presses..
-Dennis