UPDATED PICS (11/4/09) with more to come (Comments are welcome)
Well I think this is one of my first few posts if not the first, but I have been an avid follower of this site going on 3 years now. As for some info…
Age: 21
Height: 6’0
Weight: 205
Bench: 255
Squat: Never Maxed, Currently doing 3x8 ATG @ 235
DL: 360 (done approx a year ago)
Background: I’ve always played a lot of sports (played baseball in hs and still play in college at club level) and been active although I was overweight up until my soph year of hs. At that time I was about 5’10 and 235 and I did a kind of an Atkins diet down to about 185 over 4 or 5 months. Since then I’ve never really put the weight back on but I certainly have been sloppy when it comes to the weight room.
Starting in the second half of my senior year of hs I found this site and really got into working out, but also working out in a smart way. Anyways I steadily hit the gym up until the end of my freshman year in college. During that first year in college, thanks to this site, I learned how to properly eat and I got in the best shape of my life. At that point I went from about 205 lbs to 190 lbs with a ton more strength, simply looking and feeling better. Obviously this was not the way to go if I really wanted to gain a ton of mass, but I had never really been in good shape and I guess I just wanted to achieve a good looking body.
Well, after I achieved that for the summer and came back to school for my soph year, fall of 2007, I pretty much fell to hell. I didn’t stop playing baseball, but healthy eating pretty much went out of the window and the gym was very low on my lists of priorities due to school, baseball and gf. So for all purposes, 2008 was a throw away year in terms of working out and bettering myself.
At this point its the start of this year and I’m pretty fed up. I look awful, I’m up to about 210-215 with much less muscle and I just dont feel good about myself. So in Jan I started to get back on it and I hit the gym that entire month while checking my diet. As I knew it would it started working, I got a little better, lost a little weight, but once Feb rolled around I turned into a lazy tard again. School got the best of me and thats what I had to turn my attention to, although I may just be saying that as a crutch.
So now I’m making a log and I am really gonna stick to my goals. As of Mar 30th I have been hitting the gym and eating well again, and I also am working a 6 month “co-op” for real world work experience. I’m pretty much tired of my own crap and I just want to track my progress here.
So now I’ll get to my workout as it currently is and what I’m around at each exercise…
Bench
3x8 @ 190 (looking to move up, usually do in 6-8 rep range)
Squat
3x8 ATG @ 235
Inclined Back Row
3x10 @ 95
Tricep Pulldown (w/rope)
3x12 @ 120
Lat Row
3x10 @ 150
Dumbell Shoulder Press
1x10 @ 60
Standing EZ bar Bicep Curl
2x10 @ 85 (Slow pace)
One Legged Extensions (Machine)
2x10 @ 120
One Legged Curls (Machine)
2x9 @ 70
With all that I usually throw in some ab work and dips during every workout. Obviously each workout is full body, I do this MWF, and it generally takes me around 1:30-1:45 to complete. One day a week I will prob start replacing squats with DLs just to get a better balance in there.
DIET…
6-6:30 A.M.
4 over easy eggs, 1 piece of cheese, 1.5 cups of skim milk, 1 banana or apple, 1 100% whole wheat/multigrain piece of bread
11:30 A.M.
Large turkey sandwich on 100% WW/multi grain bread, 1 piece of cheese, bottle of water, portion of cashews or almonds, 1 or 2 pieces of fruit
-Now division between workout and non-workout days
4:30 P.M. (Workout days only)
Bag of almonds or two small grilled chicken breasts.
7:00-7:30 P.M. (Workout days only)
Biotest PWO shake
5:30 P.M. (Non-workout days)
Snack, usually fruit and peanut butter or cottage cheese
8:00-8:30 P.M. (Workout and Non-workout days)
Dinner, generally consists of chicken breasts, canned spinach or green beans and maybe low cal chicken soup. Might replace chicken with grilled cheeseburgers or some other type of meat.
I’m clearly not eating a ton of food as I am looking to be on a 300-500 calorie deficit. I certainly have a decent amount of fat to lose first, as I’m looking to get down to about 195-190, and after I maintain that for a while I will worry about bulking up in the fall.
I have my long term goals in check and this is my start of a new beginning. I need to get back in better shape and in a couple years I hope to really be putting up nice numbers while looking good at the same time. Thanks for reading and I’ll keep you updated…
