Starting a log for getting in shape!

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  1. #1
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    Starting a log for getting in shape!






    I'm 34 years old and I just started lifting at home about 6 months ago. When I started I was 242 lbs of mostly fat (5'11"). I'm down to 218 and have put on some muscle in the interim. I'm still quite overweight and I though a journal might help keep me on track.

    For my program I do:

    Chest and Tris on Saturday
    Biceps and Shoulders on Sunday
    Legs and Abs on Tuesday
    Back on Thursday

    I'm not ever going to be a bodybuilder, but I would like to get in shape and put on a little muscle (and it hasn't gone badly so far). I have only free weights, a cheap bench and a pull up bar that I use at home and limited time (3 kids ya know).

    I'll post some photos from when I started and some from now when I get the chance and list my routines on workout days. I know this isn't much so far, but I wanted to start the thread now, while I'm motivated to do so. That way I'll feel duty bound to keep it up. Thanks for any encouragement.

  2. #2
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    So, today was legs and abs. My legs grow are my best body part for easy growth.

    I did:

    Squats 140 lbs, x14, x11, x11, x10
    Stiff Legged Dead Lifts 140 lbs x13, x11, x9
    Standing Calf Raises 140 lbs x17, x15, x13
    Sit ups x60
    Crunches x35
    Lying leg raises x35

    I used to have lunges in this workout, but my knees are so torn up from my time in the army, that I had to stop. Squats don't seem to hurt my knees, but lunges kill them.

    My diet today (does not include the before bed snack - usually cottage cheese, protein smoothie, or peanut butter on whole wheat tortilla):
    calories 2200; Carbs 162g; Fats 81g, Protein 195g

    Currently taking Cyanostane, Bronk Aid + Caffeine, Multi-Vitamin, Milk Thistle, and multi-liver compound.

  3. #3
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    Worked my back today:

    Dead lifts 140 lbs x12, x9, x9
    Chin ups x4 (8 more assisted), x3 (7 more assisted)
    Pull ups x3 (8 more assisted), x2 (6 more assisted)
    Shrugs 140 lbs x13, x11
    Bent Rows 100 lbs x12, x10, x8

    Gotta say that the Cyanostane is increasing muscle hardness, but I haven't noticed any other changes as of yet.

  4. #4
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    Here are my current before and after pics:











    I obviously have a long way to go, but I've made steady progress. I'm especially happy with my back and traps. My legs have changed a great deal (I store a great deal of fat and muscle there), but I have no pics, since I was initially taking these pictures only for myself.

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    Just getting around to my log for the weekend. Saturday was Chest and Tris:

    Push ups x36 (+3 on knees), x26 (+3), x17 (+3)
    Barbell Bench Press 110 lbs x12, x11, x9
    " " Inlcine 95 lbs x11, x10
    Dumbell Flies 76 lbs (38 lbs x2) x13, x11
    " " Incline 75 lbs x10
    Close Grip Bench 90 lbs x9, x10, x9
    Skull Crushers x9, x9, x8
    Bench Dips x16, x15, x12

  6. #6
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    On Sunday I did Biceps and Shoulders:

    Chin ups x5 (+6 assisted), x4 (+6 assisted)
    BB Curl 55 lbs x11, x9
    EZ Curls 60 lbs x10, x8
    DB Curls 56 lbs (28lbs x2) x11, x8
    Hammer Curls 56 lbs x9, x8
    BB Military Press 90 lbs x12, x10, x7
    Upright Row 70 lbs x11, x9, x9

    I don't have too many shoulder exercises, but they get some serious indirect work on Saturday, so I'm not worried about them. They seem to be growing apace. My biceps routine is all over the place. I just do a few sets of a bunch of different exercises. I can't decide which curling exercises are best for me.

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    Hey bro! Keep working at it, eating right and don't forget that cardio and you'll get there in good time. It's great to see you working towards a goal. Keep it up.

    Sent from Hellguy's X2.

  8. #8
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    Thanks! I appreciate it.

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    You're welcome. I look forward to seeing your progress. Make sure to pm me with it from time to time.

    Sent from Hellguy's X2.

  10. #10
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    I've been sick as a dog. I took tuesday off. I'm still a little under the weather, but I felt good enough to work out. Back day again:

    Dead lifts 145 lbs x12, x10, x9 (that's 5 more pounds and one more rep than last week)
    Chin ups x5 (+7 assisted), x4 (+6 assisted)
    Pull ups x4 (+7 assisted, x2 (+6 assisted)
    Shrugs 145 lbs x14, x12
    Bent BB rows 100 lbs x12, x10, x (no improvement here, but I was really exhausted from still being a little sick. Everything else improved)

    It was a great workout considering I'm still feeling ill. Made improvements on nearly everything!

  11. #11
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    My workouts got moved back one day due to a family gathering, so I'm doing yesterday's workout today.

    Pushups x38 (+3 on knees), x27 (+3 on knees), x18 (+3 on knees) (4 more total push ups this week)
    BB Bench Press 120 lbs x8, x9, x9 (Less reps, but I went up 10 lbs, so that's to be expected)
    Incline BB Bench 100 lbs x12, x11 (more weights and more reps!)
    DB Flies 76lbs (2 x 38lbs) x14, x12
    " " Incline 76 lbs x10
    Close grip BB bench 90 lbs x9, x9, x10 (no improvement, but I did a great deal of swimming yesterday and my arms are exhausted)
    Skull Crushers 40lbs x11, x9
    Bench Dips x17, x16

  12. #12
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    Leg and Ab day again:

    Squats 145 lbs, x14, x12, x11, x11

    Stiff Legged Dead Lifts 145 lbs x13, x11, x9
    Standing Calf Raises 145 lbs x17, x15, x13
    Sit ups x62
    Crunches x36
    Lying leg raises x36

  13. #13
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    Back day - always fun:

    Dead lifts 145 lbs x12, x5 (I had to cut these short this week. I strained my lower lumbar on leg day and I don't want to exacerbate it. I hope it's better by next week)
    Chin ups x5 (+8 assisted), x4 (+6 assisted)
    Pull ups x4 (+8 assisted, x2 (+7 assisted)
    Shrugs 145 lbs x15, x12
    Bent BB rows 100 lbs x12, x10, x 9

    Not a very good workout. I had very little energy and several aches and pains that inhibited my strength. I sure hope next week goes better.

  14. #14
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    My favorite day. I hope I have more energy than on Thursday.

    Pushups x40 (+3 on knees), x28 (+3 on knees), x19 (+3 on knees) (4 more total push ups this week again. steady progress)

    BB Bench Press 120 lbs x9, x9, x9 (Only one more rep than last week. Slight improvement.)
    Incline BB Bench 100 lbs x11, x9 (only added 5 pounds, but less reps. Not a good week for me overall. sigh)
    DB Flies 76lbs (2 x 38lbs) x14, (Well, I strained the hell out of my left shoulder. Sigh. I think i'm going to just take a week off to heal and come back fresh. Worst. Week. Ever.)

  15. #15
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    This is the last day of my week off and I finished the Cyanostane. It definitely decreased my sex drive, but it seemed to down what it claimed. I liked Halo Extreme better. I'll be off of prohormones for a while; I'll just be using DAA and Trib for the time being.

    I'm gonna go back down to a 3 day split. I changed to the 4 day split, because my time per day is limited and I was rushing to get my workouts done, but I think it was still better for me than the 4 day split. Also, on Wednesday I woke up with some excruciating neck and back pain from sleeping on it wrong. I've been alternating ice and heat and taking naproxen. It's nearly mended, so I shouldn't have any problem working out tomorrow. I'm excited to get back on track; I've been restless all week.

  16. #16
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    I'm starting my first day back. Chest and Tris. I plan to take it slow and get my body used to extra stress:

    Pushups x37 (+3 on knees), x21 (+3 on knees), x15 (+3 on knees) (I reduced my rest time between sets on these from 3-4 minutes down to 2 minutes, hence less successive reps, but time is a factor for me)
    BB Bench Press 110 lbs x9, x9, x5 (I lowered the weight back down a little. I don't think my connective tissues are keeping up with my strength gains, so I'm not gonna push it. Loss of strength from that week off is evident. Glad I can start training again!)
    Incline BB Bench 95 lbs x13, x11
    DB Flies 76lbs (2 x 38lbs) x13, x10
    Close grip BB bench 85 lbs x10, x10, x10
    Skull Crushers 40lbs x12, x12
    Bench Dips x15, x15

  17. #17
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    Leg and Shoulders today

    Squats 135 lbs, x14, x12, x11

    Stiff Legged Dead Lifts 135 lbs x14, x11
    Standing Calf Raises 135 lbs x16, x12
    BB Military Press 85 lbs x13, x10, x8
    Upright Row 70 lbs x10, x8, x7

    That's it for the day. With the 3 day split and school starting for the kids I have less time to put into this, but I'm getting as much in as I can.

  18. #18
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    Leg and Shoulders today. Family stuff got in the way of workouts this weekend. Now that school has started, it should be more steady

    Squats 140 lbs, x14, x13, x12

    Stiff Legged Dead Lifts 140 lbs x14, x11
    Standing Calf Raises 140 lbs x17, x14
    BB Military Press 90 lbs x13, x10, x7
    Upright Row 70 lbs x11, x10, x7

    Not bad. The need to get done before I have to pick up the kids really ramps up the intensity, got my heart pounding.

  19. #19
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    First day doing back and biceps in a while. Here goes:

    Deadlifts 140 lbs x12, x8, x9

    Shrugs 140 lbs x13, x11

    Chin ups x5 (+5 Assisted), x3 (+6 assisted)

    Bent over Rows 100 lbs x9, x8, x7

    ez curls 55 lbs x10, x7, x6

    DB curls 56 lbs (2x 28) x7, x6

    Hammer curls 56 lbs x6, x5


    My biceps have really suffered from the time off. I hope they bounce back quickly.

  20. #20
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    Chest and Tris again. Always a fun workout.

    Pushups x38 (+3 on knees), x22 (+3 on knees), x15 (+3 on knees)

    BB Bench Press 105 lbs x11, x11, x9 (meant to put on 115, but left off some weight on accident and didn't notice til I was done. Sigh)
    Incline BB Bench 100 lbs x11, x9 (I think the cyanostane is completely out of my system. There is an ensuing loss of strength and endurance)
    DB Flies 76lbs (2 x 38lbs) x12, x10
    Close grip BB bench 85 lbs x11, x10, x10
    Skull Crushers 40lbs x13, x11
    Bench Dips x15, x15

  21. #21
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    Here I go again... on my own. Goin' down the only road I've ever known. Like a drifter i was born to walk alone, but I've made up my mind... oops, sorry... that's white snake.


    Squats 145 lbs, x14, x13 (I cut this short one set due to shin pain. I'm not risking an injury, it sucks to miss work outs)

    Stiff Legged Dead Lifts 145 lbs x14, x12
    Standing Calf Raises 145 lbs x18, x13
    BB Military Press 95 lbs x13, x9, x7
    Upright Row 70 lbs x11, x10, x7

  22. #22
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    Re: Starting a log for getting in shape!

    Love that song!!

    I usually workout to Eminem or something similar.

    Sent from Hellguy's X2.

  23. #23
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    I'm more of a metal head, but I love getting down to some 80's pop or hard rock too - pure nostalgia.

  24. #24
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    I'm back, yes I'm back, yeah I'm baaaack, baaaaaahaaaaaaahack. Back and bis, yes I'm back and bis. Ahh, ACDC

    Deadlifts 140 lbs x13, x10, x10


    Shrugs 140 lbs x14, x13

    Chin ups x5 (+6 Assisted), x4 (+5 assisted)

    Bent over Rows 100 lbs x10, x10, x8

    ez curls 55 lbs x12, x9, x7

    DB curls 56 lbs (2x 28) x8, x6

    Hammer curls 56 lbs x6, x6

    That was a good workout! Improvement across the board. I'm psyched.

  25. #25
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    Well done.

    I love hammer curls. For some reason, just doing them makes me feel stronger.
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  26. #26
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    Thanks for the encouragement Pylon!

    Ahh, sssss, push it. A-push it real good!

    Pushups x40 (+3 on knees), x23 (+3 on knees), x15 (+3 on knees)
    BB Bench Press 115 lbs x8, x9, x7
    Incline BB Bench 100 lbs x9, x7
    DB Flies 76lbs (2 x 38lbs) x13, x10
    Close grip BB bench 85 lbs x12, x11, x10
    Skull Crushers 45lbs x11, x9
    Bench Dips x16, x16

    Well that went less well than I'd hoped, but not too bad. I worked out last evening and then this morning, so i think I'm not fully recovered, and hence a little weak.

  27. #27
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    "Risin' up (in a squat ;p), back on the streets, did my time took my chances, went the distance, now I'm not gonna stop...

    Squats 145 lbs, x15, x14, x11
    Stiff Legged Dead Lifts 145 lbs x14, x13
    Standing Calf Raises 145 lbs x19, x14
    BB Military Press - Front delts are still pretty tore up from Sunday. I'm giving these a miss this week.
    Upright Row 70 lbs x11, x11, x8

    Not bad. I'm mostly pleased with today's workout.

  28. #28
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    I'm a little under the weather and I can't come up with a clever song intro. Sorry.

    Deadlifts 145 lbs x13, x10, x10

    Shrugs 145 lbs x15, x14

    Chin ups x5 (+6 Assisted) - Guess I'm sicker than I thought. Had to stop and spend alot of time in the bathroom. Looks like I'm done for today. Sigh.

  29. #29
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    I cannot shake this damn cold, but I refuse to keep missing workouts. Today is chest and tris. If I'm not feeling too sick near the end, I'll try to get the curls I missed on friday into this workout.

    Pushups x40 (+3 on knees), x22 (+3 on knees), x15 (+3 on knees) (definitely very weak due to this damn cold, I'm gonna keep everything light. Hopefully I won't fall behind if I force myself to do SOMETHING)
    BB Bench Press 115 lbs x11, x9
    DB Flies 76lbs (2 x 38lbs) x13, x11
    Close grip BB bench 85 lbs x14, x13

    Well, that's it for a today. I feel pretty terrible, but I wanted to avoid falling too far behind. I hope this mini-workout helps me in that goal.

  30. #30
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    Here we go.

    Deadlifts 145 lbs x13, x11, x10


    Shrugs 145 lbs x15, x13

    Chin ups x6 (+4 Assisted), x4 (+5 assisted)

    Bent over Rows 100 lbs x10, x7, x7 (not so good this week, but it came from forearm failure. I need to find a way to do some forearm exercises)

    ez curls 55 lbs x13, x8

    DB curls 56 lbs (2x 28) x6, x6 (between missing bis last week and recovering from that nasty cold, these have suffered. Sigh)

    Hammer curls 56 lbs x7, x6

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