Alright so this is the first time Ive come up with my own program instead of tinkering around with ready to wear programs. The object of this is to get down from 12% bf to anywhere from 8%-10% bf. Im not to sure if its gonna work but what the hell its worth a shot. Its all about experimenting. So if anyone on here has any advice Im all ears.
To begin Ill post some measurements.
Chest 44"
Upper abs 37"
Around belly button area 38"
Waist 35"
Arms 14.50"
Thigh 21.50"
Weight 196lbs
Body fat 12%
As for diet I really wanna go for the V-Diet but I just cant afford it right now. My job sucks right now so what I am going to do is cut the calories down to 1500-1800cal for a week or two then up it to 2000-2100cal.
Here is what I did for day one
400 meter sprints x 2 rounds
This sucked ass. Im way to use to running on a tread mill and wasnt quite ready to run on a track. I did a warm up run after streatching, rested for 90secs then did my first sprint. That felt ok. Did the second sprint after 90secs rest and felt kinda pukey so I ran a lap and puked. I thought about manning up and jogging another lap but said fuck that and took off.
I think Im goin to trade off the 400m sprint for HITT. That I know I can handle outside. Ill do HITT till I know I can handle the sprints. I hate puking.
As for food intake here ya go.
Breakfast 8am
4 hardboiled eggs
2 stalks of celery
2 scoops of Grow!
2 HOT-ROX before I left for work
Lunch 11am
4oz of chicken
14 slices of peperoni
2 slices of swiss cheese
2 HOT-ROX at 1pm
Small snack
1 orange
.25oz of dried strawberries
Dinner 7pm
2cups of lettuce
1.5oz chicken
1tbs of garlic vinaigrette
Alright today was alot better then yesterday. It was actually great I set up a interview with the owner of the gym for front desk attendant and then the only trainer left at the gym asked me if I wanted to work in as a trainer and she would even get me my certs for training and this crossfit thing. I thought it was cool as hell.
Food intake for the day
Breakfast 8am
3 hardboiled eggs
2 stalks of celery
2 Hot-roxs when I woke up
2 scoops of Grow!
Lunch 11:30 am
2 cups of lettuce
2oz of chicken
2tbs of vinagrette
2 scoops of Grow! Pre gym 2 post gym
18 BCAA
2 HOT-ROX 1pm
Dinner 7pm
5oz of steel head trout
3oz of cottage cheese
Chest
A)Db bench press
5x10 80lbs 5x10 70lbs
B) Cable crossovers
5x5 hi position 5x5 mid 50lbs
C) Pec deck
5x5 150lbs
D) Blitzkrieg press
3x17 40lbs
Shoulders
A1) Lat raise
10x10 20lbs
A2) Db iron cross press
10x10 15lbs
B1) Miltery press
5x5 105lbs
B2) Shrugs
5x5 275lbs
Legs
A1) Back squats
3x18 250lbs
A2) Lunges
3x20 70lbs
B1) Leg press
10x10 335lbs
B2) Leg curls
10x10 150lbs
I was freaking exhausted by the end of this. For times sake I need to super set cable crossover and pec deck. Drank almost 2 gals of water while there I was sweating my ass off. Felt great though.
Your workout seems ridiculous (I assume your rest intervals are minimal). I’ve almost puked a few times on leg day with the platform snatch grip deads, but man you’re pushing yourself. I don’t think I could do the low calorie thing yet, aka I’m not ready to cut. Good luck with leaning up, and hopefully your strength doesn’t drop too much…
I wouldnt say ridiculous as much as crazy lol. Yeah rest intervals are around 30-40secs. Ill be doing this for about 4 weeks and Ill switch it up. Im for sure switching the 400m sprints for HITT. Im not thinking my strength will decrease by much if at all I hope.
Today was alright. My chest and shoulders are sore as all hell. Surprisingly my legs arent. Whats way fun hitting on hot clerk chicks, well until they short you $10, she did run it out to me before I drove off. I think she did it on purpose so she could see me again.
So I show up at my gym today for that interview at 430 and the owner is trying to tell me it was at 4. I say bullshit I dont forget times especially when it comes to appointments. I think he forgot all around. So I have to call him in the morning and set something up. Ill probably just see if we can do it before I lift.
Food intake
Breakfast 7am
2 Hot-Rox upon waking ups
3 hardboiled eggs
2 stalks of celery
2 scoops of Grow!
Lunch 12pm
2 HOT-ROX around 1130
Mixed leaf salad from Jack in the box
(didnt have any lunch meat ready for lunch)
4oz of chicken grilled (came with the salad)
Dinner 6pm
8oz Hamburger patty
3 oz cottage cheese
2 scoops of Grow!
GPP work
Sledge hammer swinging
2min striking 1min rest for 15mins
Sandbag clean and carry
10yard drops for 100yards 3 passes
I forgot how much I way like this type of workout. It really breaks a killer sweat.
Ive been watching the Olympics and Im wondering is swimming and gymnastics the only sports? Im getting tired of watching swimming and gymnastics. Im sorry but I really dont consider synchronized diving a sport or diving for that matter. Wheres the good stuff like weightlifting, wraslin, and fencing.
Ok Im probably goin to take that personal training job at the gym. The owner kept bugging the hell out of me today trying to get me to do it. Their even goin to get me my certs and all that shit. But will see what happens.
Today sucked ass. The whole session I felt sick to my stomach. It wasnt even that hard of a day either. Im kinda pist about it. Im kinda thinking my cal intake is too low. Ill probably up it to 1800 - 2000cals. I did weigh myself this morning and I weighed in at 192lbs thats a 4lb drop in 4 days. Oh my weight goal is 185lbs.
Food intake
Breakfast 8am
3 hardboiled eggs
2 stalks of celery
2 HOT-ROX upon wake up
Lunch 12:30
5oz chicken
2 stalks of celery
2 peices of swiss cheese
2 HOT-ROX at 12noon
2scoops of Grow!
Pre workout 2:30
2 scoops of Grow!
6 BCAA
6 BCAA during
Post workout
6 BCAA
2 scoops of Grow!
Dinner 4:30
Subway Italian bmt 6"
I couldnt help it I needed to eat something. My stomach was hurting from the hunger and thats not good. Im for sure goin to up the cal intake to 1800-2000cals. Actually Im goin to find out what I need and minus 500 from that.
Back
A1) Pull ups
5x till faluire
A2) Row machine
5x10 192lbs
B1) Bent over rows
7x10 225lbs
B2) Cable rows to chest
7x10 150lbs
Arms
A1) Hammer curls
8x10 40lbs
A2) Incline skull crushers
8x10 80lbs
B1) Zottman curls
3x20 20lbs
B2) Decline db extensions
3x20 65lbs
Abs for babehounds circuit style
I for got a C1 and C2. Which is bar curls and rope extensions.
Alright I did lift friday but I was to busy to post. And at this point Ill just say its true blondes do have more fun. Well just say I got some extra workouts in this weekend.
Heres what I did Friday ( the appropriate workout) sorry cant remeber weights or diet intake well most of it besides the pie lol.
Chest
A1) Incline press
3x20
A2) Flies
3x20
B) Decline press
3x16
C) Bench press
1set 1-10reps
Shoulders
A1) Front raise
3x20
A2) Seated db press
3x20
B) Cable lat raise
4mini sets 16reps
Legs
A1) Sumo deads
3x20
A2) Step ups
3x20steps per leg
B1) Leg curls
3x20
B2) Standing calf raises
3x20
One thing I do remeber from Fridays lift is Bench 1-10 all I have to say is Arnold is a sadistic bastard.
OK even though I was kinda tired from this awesome weekend I still made it to the gym for back, arms and abs. So far this seems like a alright routine.
Back
A1) Lat pull downs
3x20 120lbs
A2) Bent over db rows
3x20 60lbs
B1) Machine pull downs
3x16 130lbs
B2) 1 arm db rows
3x16 60lbs
Arms
A1) Preacher curls
3x20 60lbs
A2) Rope pulldowns
3x20 90lbs
B1) Incline curls
3x16 30lbs
B2) Tricep kickbacks
3x16 35lbs
C) Dumbbell curls
Run the rack 70lbs-10lbs dropped down 10lbs each step
D) Dumbbell extensions
run rack 90lbs-10lbs same as Dd curls
Abs for babehounds
I cant wait till tommorrow. Ill be doin HITT. Well its time to take a much needed sleep.
Today I went out to the lake and did HIIT. And I do remember one thing from friday. I was doin bench press and the crossfit guy was hanging pull up bars and my spotter asked if bench press was used in crossfit. He says no because bench is not a functional movement. Yes thats right NOT a functional movement. He says the shoulder press is superior.
So I thought about it for a second and came to the conclusion if I was stuck between a big rock while I was climbing and need to move said rock (if I could) I would want a really strong chest. Or even if I worked hard labor. I then decided I should get up and hit him with the bar bell.
Anyway I decided not to post food intake its basicly the same maybee Ill switch meats from turkey, chicken, beef, ham, or fish.
HIIT was like this
4:30min run 30sec sprint for 5sets = 25mins
This felt great not to hard. Only walked twice toward the end. Since Im goin to be doing this once a week next week Ill go for 7 sets with the same intervals.
I walk into the gym today and they gated off the crossfit area with chain link fence. Im pist it looks like you are lifting in a prison yard. Then I got the idea they need to put razor wire on the top and we could have cage fighting and dog fights. Then I had flash backs of lifting in high school. Bunch of crap. If I wasnt going to be a trainer there Id split.
Lifting felt alot better then last week. I think I was taking my HOT-ROX to close to eating time.
Chest
A) Db bench press
5x10 70lbs 5x10 60lbs
B1) Cable cross over
5x5 50lbs hi and low postion
B2) Pec deck
5x5 165lbs
C)Blitz press
3x16 40lbs
Shoulders
A1) Lat raise
10x10 25lbs
A2) Iron cross press
10x10 20lbs
B1) Milt press
5x5 105lbs
B2) Shrugs
5x5 275lbs
Legs
A1) Back squats
3x18 250lbs
A2) Lunges
3x16 70lbs
B) Leg press
5x5 485lbs
Today I kept it under 2hrs. In fact it was 1hr 45mins.
Not much exciting did GPP work which is always fun.
Sledge swinging
2min swinging 6 rounds 1 min rest
Sandbag carry drop clean carry
10yard drops 60 yards 3 times total of 180yards
At first the sandbag carry was easy but after the 2nd one it got a little tough. Next week Ill go for 2min swings for 8 rouds and 5 carrys for the sandbag.
Ok so here are acouple pics of what my ultimate goal would be and 2 people Ive always looked up to since I was a kid.
Triple H is like the eventual goal. Obvisly thats gonna take awhile since Im lacking ohh the chest size, the abs, and arm size. But none the less it helps to set high goals.
And then theres the guy I strived to be like when I was 14. I couldnt tell you how much time I spent doin nothing but upright rows or anyother upper back work. Really I couldnt.
This seems more attainable to me.
Today was great. Talked to the head trainer at the gym and she ready to get me started on gettin my certs. Of course she wants to train with me for acouple days. One thing cracked my shit up. I went in to talk to her and the new manager asked oh do you have a training session with her? I looked at her and said does it look like I need a trainer? I told her the owner told me to talk to the head trainer about gettin in on the floor for training. Whats even more funny is the new manager was standing right there when I had talked to him about it last week and again 2 days ago. Some people really need to stay inside away from people not to mention stop breeding.
Back
A1) weighted pull ups + unweighted
5xtill faulire
A2) Machine rows
10x10 192lbs
B1) Bent over rows
5x5 225lbs
B2) Cable rows to chest
5x5 165lbs
Arms
A1) Hammer curls
10x10 35lbs
A2) Incline skull crushers
10x10 80lbs
B1) Barbell curls
5x5 90lbs
B2) Rope extensions
5x5 160lbs
C1) Zottman curls
3x18 20lbs
C2) Decline db extensions
3x20 65lbs
Abs for babehounds 4 circuits
This felt great. Its weird doing high reps low weight after lifting heavy for so long. Ill do the high rep thing for another month before I go back to heavy.
Work sucked so lifting was great. I cant wait to get my trainer certs. Im kinda tired so Im just gonna write what I did today.
Chest
A1) Incline press
3x20 140lbs
A2) Flies
3x20 30lbs
B) Decline press
3x18 185lbs
C) Bench press
1-10reps start at 285lbs - 115lbs
Shoulders
A1) Front raises
3x20 20lbs
A2) Db press
3x20 35lbs
B) Cable lat raise
4 mini sets 30lbs 16reps
Legs
A1) Sumo deads
3x15 155lbs
A2) Step ups
3x20per leg 10lbs
B1) Leg curls
3x18 90lbs
B2) Standing calf raises
3x18 175lbs
Well the arny 1-10 for bench was alot easier then last week. Probably because last week I started at 325lbs. Ill probably start off at 305lbs then go from there.
I couldnt tell you how many god damn times someone snagged a bench I was using. God damnit cant you tell by the 50lb dumbbell sitting there that someones using the bench you decided just to sit on and wait for your toothpick of a boyfriend. Man I hate stupid people.
Today I over slept so I was kinda tired. Went shooting today too. I actually hit a can with the .44 mag. It was totally a shock.
Back
A1) Lat pull downs
3x20 125lbs
A2) Bent over db rows
3x20 60lbs
B1) Machine pull downs
3x18 130lbs
B2) 1arm db rows
3x18 60lbs
Arms
A1) Preacher curls
3x20 60lbs
A2) Rope pushdowns
3x20 100lbs
B1) Incline curls
3x18 30lbs
B2) Tricep kickbacks
3x18 50lbs
C) Db curls
run the rack 70lbs-10lbs
D) Tricep extensions
run the rack 95lbs-15lbs
Abs for babehounds 4 circuits
Today felt great. Next week Ill up it to 4sets for week 3.
Today was HIIT it was a little tougher this week do to 1. it was humid which was hard to breath in it 2. running into heavy wind sucks ass 3. dodging snakes is a bitch ok well it was one really big snake. So I walked alittle more then I wanted to.
4:30 jog 30sec fast run 6 sets 30mins total next week Ill up it to 4mins jog 1min fast run.
I changed some stuff up well more like add alittle more cardio. I started off with 10mins of running and 30mins of steady cardio after lifting. I almost said fuck it and stopped at 20mins but with the help of three cardio bunnys that popped on to the tread mills next to me I kept goin. Today felt great everything had that pump feel after I cooled down.
Chest
A) Db bench press
10x10 75lbs
B1) Cable cross overs
5x5 60lbs
B2) Pec deck
5x5 165lbs
C) Blitz press
4x16 45lbs
Shoulders
A1) Db lat raise
10x10 30lbs
A2) Db iron cross press
10x10 20lbs
B1) Milt press
5x5 115lbs
B2) Shrugs
5x5 285lbs
Legs
A1) Back squats
10x10 255lbs
A2) Lunges
10x10 80lbs
B) Leg press
5x5 485lbs
Today was great. I love doing GPP work. Which also brings me to my next point. Crossfit I will agree it does have its place for crazy people who want crazy leanness and a never recovering CNS. But for people who want strength and size or dont want to lose the strength they have gained its useless.
Ive also found out it is just GPP work reinvited. So it has its place right up next to aerobics, jazzercise, and sweating to the oldies. In short there is no replacement for good old classic GPP or classic lifting. Plus those who say having a strong chest isnt necessary or bench press isnt a functional movement is just retarded in my book and they belong in the cage that has taken up room in my gym.
I stepped it up big time today with the GPP. I was sweating my balls off by the end of it. At first the 8lb sledge seemed light but toward the end it was killer. I do have a 20lb sledge which I dont think Im ready for.
Sledge swingin 3min swing 5rounds 15mins total
Sand bag clean and carry
4trips 60 yards per trip total of 240yards
This week trips for the sandbag carries on trip 2-3 I didnt stop I did then back to back. Total kick in the ass.