Thread: Countryboy's Journal

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

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.

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

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.

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

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

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

Originally Posted by countryboy

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..

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

And if that's not enough ...




<-- that would be katt

Is that a been there, done that laugh?

take it for what you want.

Good luck CB, looking good man

[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]

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.....

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

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

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.

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

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...

Originally Posted by 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...

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

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

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.

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

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...

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.

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

Honestly mate - you're doing great to be going to the gym and killing yourself when you don't feel like it. I know what you mean too about feeling healthier when you come out of the gym. I have pretty serious asthma and when im done with my days workout, i feel like i can breathe easier and like my lungs are bottomless, like i could breathe in forever. Weird, i know, but i love it!

Good job

Greetings...

Quick update..
Found a local gym, small but has everything. Cardio day.. Went to Breakfast with Mom and the relatives, then headed down to workout.

Place is nice.. Clean, new..

Treadmill:
WU 5
High 5.7 / :30
Low 3.7 / 2:30
30 mins.

5 Cool down.. 400 cals burned

30 mins on eliptical.. This is a Cybex one, with the drum in the front.. Feels weird on the knees, but finished the 30 mins. 300 cals burned.

Will bring my camera and take some pics of the gym.. Also, you need to see the amount of snow they have here in Northern Maine.. Over 200 inches, and they expect more. (record breaking season)

Paid for 3 days in advance, so I need to get down on Monday (weights) and Tuesday (cardio again) before I head back home tues morning..

-Dennis