[quote]doogie wrote:
I had a coworker get ready for his wedding doing this and it worked wonders for him. Takes up a lot of room in the gym and lots of volume, though:
[/quote]
Okay fuck that, I thought all the circuit training I was doing was intense.
[quote]Derek542 wrote:
[quote]doogie wrote:
I had a coworker get ready for his wedding doing this and it worked wonders for him. Takes up a lot of room in the gym and lots of volume, though:
[/quote]
Okay fuck that, I thought all the circuit training I was doing was intense. [/quote]
Yeah, that looks bad ass!
I started reading through it over the weekend but got interrupted and never got back to it. Its printed and in my case so I’ll read through the rest of these early this week. My son read through it and said it looks similar to a program he did while training with a couple of NFL guys a couple of years back. All three literally pucked on the first day.
Nothing to it but to do it! Glad you are here Bro!
[quote]Colin Wilson wrote:
Nothing to it but to do it! Glad you are here Bro![/quote]
Thanks for the welcome Colin. Been reading through your log, good stuff!
[quote]doogie wrote:
I had a coworker get ready for his wedding doing this and it worked wonders for him. Takes up a lot of room in the gym and lots of volume, though:
[/quote]
So I read through the initial meltdown training article. This sounds very interesting to me. Does anyone know if the weights for the squat, deadlifts, and bent over barbell row are supposed to be 85-90% of max. That wasn’t clear in the article, but is inferred earlier in the article.
I would also need to adjust the chin-ups because I can’t presently complete more than one at the moment. I’d go as high as I can for the prescribed chin up reps and sets. Feel free to chime in with alternative thoughts.
[quote]Derek542 wrote:
Welcome and as a guy who went from 305 to 175 and now at 225 I know what you will struggle with.
You want to know the BIG secret.
DO NOT FUCKING QUIT
Period.
Ever.
Till you die.
Good luck Brother[/quote]
Well, hell that was some pretty good advise that I ignored. Its been about a year since Derek542 wrote “DO NOT FUCKING QUIT” “Period”. “Till you die”.
So whats the first thing I do, not long after he wrote this very heartfelt and compelling advise? Yeah, exactly I fucking quit. I stopped going to the gym, and stopped watching my diet. And I was rewarded by ballooning up to 350 lbs and have no excuse other than…awe, hell there is none!
Its almost a year since I first posted this thread. For nine months I did that mentioned in the preceding paragraph. But, thankfully I’ve been working out since early May and my diet is reeled in and clean.
My weight is back down to 315-320 lbs. My diet has me basically in a perpetual state of ketosis. Since the beginning of May I’ve restricted (eliminated is a better description) all non produce carbs. With very few exceptions I eat five times a day. Three protein meals and two snacks. The meals are heavy on the protein 5-6 eggs with (2) sausage/bacon and a slice of avocado. Lunch is either a chicken breast/two legs/16 oz steak, a slice of avocado, and a fruit or small salad w/olive oil. Dinner is a combination of any of the lunches with pulled pork, and hamburger sandwiches as substitutes. I use romaine lettuce leaves as bread, but do add condiments. Snacks are nuts, humus and carrots/celery, or boiled eggs, and natural peanut butter w/salt. Its gets pretty boring sometimes but its fairly easy and that I like.
During May and June I started working out in the backyard with dumbbells and kettle-bells. I started with a dumbbell complex routine with 15/20/25 lbs four days a week. Everyday I hopped on the elliptical or stationary bike for 30 minutes.
After rebuilding some strength and stamina I joined a gym at the beginning of July. The gym I joined is the MetRx gym in Costa Mesa, CA. This gym has excellent free weight equipment and has some serious bodybuilders, but still has a local community feel to it.
Workouts currently consist of the following:
2 days Upper-body:
Benchpress 10x4 @ 135 lbs
ISO Incline Chest Press 10x4 @ 45 lbs
Dumbbell Curls 10x4 @ 25,27.5,30 lbs
Cable Rope Tricep Extensions 10x4 @ 120lbs
Dumbbell Military Press 10x4 @ 25 lbs
Shoulder Shrugs 25x2 @ 40 lbs (end of workout)
Dumbbell Chest Cross @ 30 lbs till failure (end of workout)
ISO Rear Delt Flyes 10x4 @ 45,50 lbs
Medial Delt Flyes 10x4 @ 60 lbs
30 minutes elliptical
2 Days Lower-Body:
Leg Press 4x10 @ 120,135 lbs
Quad Extensions 4x10 @ 90,115 lbs
Groin Butterfly 4x10 @ 60 lbs
Hamstring Curls 4x10 @ 90,115 lbs
Calf raise 4x10 @235 lbs
I also add two back exercises which I don’t know the proper names.
30 minutes on the elliptical
In addition once a week I walk a trail near my house with my wife which is 4 miles. I also ride my mountain bike in two sessions that total between 10-20 miles depending on my schedule.
Now that I’ve re-established some strength my goal for August is to rework my workouts to include squats, barbell rows, and deadlifts.
Besides the weight loss, my goal is to compete in a mini triathlon in 2014 held in Laguna Beach every summer. In Oct/Nov I’ll substitute my cardio to work on running and swimming endurance. That’ll have to wait for now since my diet is energy challenged and I have my hands full just keeping the energy up enough to make it through the week with the workouts and running my business.
Feel free to beat the living s#%* out of me for Fu#*@&! quitting for nine months OR add your comments to help me achieve my fitness goals. Peace!
Did anyone say DON’T QUIT?
Just checking. 
As long as you keep moving you’ll keep improving. You said your gym has a community feel, are you making friends? That will help.
Welcome back.
Dont make me say that again.
Good luck man
I should have added the supplements.
L-Glutamine
L-Carnitine
BCAAs
Fish Oil
Vitamin C
Multi-Pak Vitamins
Since I’m really trying to lose fat (in addition too, but primary to adding muscle) I’m forgoing a daily protein shake. I only drink one 60g protein shake post workout. I chase it with some creatine.
I think I’m getting enough protein to maintain, and maybe even add, muscle through my daily diet.
[quote]corrmhona wrote:
Did anyone say DON’T QUIT?
Just checking.
As long as you keep moving you’ll keep improving. You said your gym has a community feel, are you making friends? That will help.[/quote]
Its only been a month and I’m starting to see some regulars. Doing the 'ol head nod and good mornon routine. Can’t say I’ve actually made some friends yet, but I can see that’ll start to happen in the coming days/months. Plus, I probably looked like a friggin pig when I first stepped into the gym, but man what a difference a month can make with some good equipment and hard work!
I workout with my son at least twice a week. We go into the gym together but separate during workouts except for me spotting him when he’s putting on some serious weight. He’s just a couple of months off complete knee reconstructive surgery so he needs to keep his workout fairly low impact for now, no squats or rack work. We’ll see if he can get back to rack workouts over the next couple of months. Until then its bench and free weight machine workouts for him. As much as he enjoyed rack workouts its a lifestyle decision he’ll need to make. Another injury to his knee and the only option is knee replacement. For a 24 y/o I’m not encouraging any rack work.
Back on point, thanks for the encouraging words!
[quote]Derek542 wrote:
Welcome back.
Dont make me say that again.
Good luck man[/quote]
Haha! I’ve been meaning to get back onto this site for a month or so, and when I logged in last night I thought about writing a new post, but then read my old post and re-read your reply.
It was so apropo, I couldn’t resist kicking my own ass. I’m a tough love kinda guy so your message resonated with me more now than it did a year ago when you wrote it.
We all need that from time to time.
I dont know you sir, but I can guarantee that this guy http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/twiceborn
has it worse than me and you combined and he doest give up.
You sound like a very goal oriented person, and very organized as well. Why don’t you start writing down your fitness goals and have small goals leading up to bigger ones. That way it can be accounted for and you won’t cop out as easy. You can do it man. Keep progressing, I’ve slipped up many times in life and I keep coming back for more. I had a buddy who went from 300 pounds down to 200 we squatted alot, I would do intense intervals if I were you. I’m sure you can teach me about business ahah. I have zero knowledge in that area. Apply that drive to training.
Leg and Back Day
Leg Press 120x10x2, 135x10, 150x10
Quad Extensions 115x10x2, 130x10x2
Ham Curls 90x10x3, 115x10x1
Calf Raise 235x10x, 250x10x1, 280x10x2
Still don’t know the terminology of the two back exercises
#1 120x10x2, 135x10x2
#2 ISO 45x10x2, 55x10x2
Dumbbell Curls 25x10x1, 30x10x2, 32.5x10x1, 35x10x1, 37.5x6x1
Cable Rope Tricep Extensions 120x10x2, 135x10x2
20 minutes on the elliptical
Good job, one day at a time. Keep posting.
Benchpress 115x10x2, 135x8x2, 135x4x4, 145x4x4
ISO Incline Chest Press 45x10x2, 55x10x4, 60x3x3
Dumbbell Curls 25x10x1, 27.5x10x2, 30x10x2, 35x10x1, 40x5x1
Cable Rope Tricep Extensions 120x10x4
Dumbbell Military Press 25x10x4
Shoulder Shrugs 40x25x2
Dumbbell Chest Cross 40xfailure
ISO Rear Delt Flyes 10x4 @ 45,50 lbs
Medial Delt Flyes 10x4 @ 60 lbs
30 minutes elliptical
Discovered preworkout supps help like crazy
What are you taking pre-workout?
[quote]corrmhona wrote:
What are you taking pre-workout?[/quote]
N.O. Fury Elite Series Pre-Workout mfg by DISALLOWED. Its got some Carbs, taurine, creatine, caffeine, and its sugar free.
I was really surprised by the amount of extra energy I had walking into the gym. Normally I’m ready for the home stretch 1 1/4 hours into my workout, but not yesterday. I was in the gym for just under 3 hours and pretty much had energy all the way through.
Now granted, I’m on a nearly zero carb diet with all of my energy sources coming from protein. So I expected a bit of a boost from the carbs in the pre-workout drink, but I just didn’t think it would actually transform my workout.
I’ll have to take a look. Getting less perky as the weight goes up and I’m eating less, so a little something-something may be in order. Thanks.
Stay at it, and good work so far. Just remember, most people quit anything they do at first. Stay with it and before long it will be a good habit to have.