Starting a total transformation

[2Talkative]

Alright something new tonight.

Deep Squats *** to grass oh no my safety box is gone

Bar x 10
135 x 10
185 x 10
225 x 5 Didn't feel as if I was going deep enough "form before ego"
185 x 10
185 x 10

Lying Leg Press Machine

270 x 10
450 x 3

[Cerberus]

^nice work. It can sometimes be difficult to keep the ego in check and keep proper form. I constantly scrutinize my form while lifting to make sure I'm doing the lift properly, rather than trying to boast my ego.

------

My legs are still sore from my leg workout on Saturday. I ran two miles today.

[2Talkative]

Form is so important it's not how much you lift it's how you lift it.

Tonight Chest and Shoulders for a change.

It's funny my bench is going down hill but im making PR's in other exercises.


DB Press Flat

40 x 10
60 x 10
70 x 10
80 x 4

DB Flies Flat

25 x 10
40 x 10
60 x 5 PR

Barbell Shrugs

135 x 10
225 x 10

DB Shrugs One Arm

80 x 10
100 x 10
120 x 5 PR

Lateral Raises
12 x 12
15 x 15
20 x 10

Front Raises

25lb Plate x 10 Good for finger strength
30 DB x 10

Did a few other machines for rear delt and chest then called it a night.

Oh ya and my glutes were toast after deep squats I almost considered bringing a pillow to sit on at work. Feeling pretty good now looking forward to deads on Friday.

[IHeartSteveMcQueen]

I had a great run last night at the gym. I had ****ed off for a month and a half so I was down to 1 mile at a time but last night I got this second wind and ran 1.5. It doesn't sound like much but for me it was a lot. Anyway it felt great.

[huh]

Ugh...I really did it today. I tripped up when I was jogging and twisted my left knee in an odd way. I literally had to walk the rest of the way. It hurts really bad at the moment. I hate my body, I just can't keep from being injured =/ On the plus side, I did get 3.5 miles in before it happened.

[2Talkative]

Originally Posted by huh

Ugh...I really did it today. I tripped up when I was jogging and twisted my left knee in an odd way. I literally had to walk the rest of the way. It hurts really bad at the moment. I hate my body, I just can't keep from being injured =/ On the plus side, I did get 3.5 miles in before it happened.

I hate knee trouble...hopefully it's nothing serious if it feels weak and is clicking head to the doctor.

I forgot to post up my deadlifts from last night.

135 x 10
225 x 10
275 x 8
295 x 8 PR
295 x 4

For once someone else was doing deadlifts right next to me. So I didn't feel like everyone in the gym was watching me.

[millenniumman75]

Originally Posted by huh

Ugh...I really did it today. I tripped up when I was jogging and twisted my left knee in an odd way. I literally had to walk the rest of the way. It hurts really bad at the moment. I hate my body, I just can't keep from being injured =/ On the plus side, I did get 3.5 miles in before it happened.

Oh wow, I hope you are okay .
I have been really lucky in this area. My knee does pop when I get up though. I have been running for nearly ten years now. It's probably related to that.

I bought shoe inserts to help with the cushioning.

[Thomas Paine]

Originally Posted by huh

Ugh...I really did it today. I tripped up when I was jogging and twisted my left knee in an odd way. I literally had to walk the rest of the way. It hurts really bad at the moment. I hate my body, I just can't keep from being injured =/ On the plus side, I did get 3.5 miles in before it happened.

Ouch. I bet that was a long walk home. Hope it heals quickly.

Originally Posted by millenniumman75

Oh wow, I hope you are okay .
I have been really lucky in this area. My knee does pop when I get up though. I have been running for nearly ten years now. It's probably related to that.

I bought shoe inserts to help with the cushioning.

This is why I ride a bike instead, but then again I have heard it's hard on the prostate. I guess I should go back to riding a bmx bike instead of a 10 speed since you have to stand up mostly.

[Cerberus]

I've been slacking off lately. I haven't been doing any running and I half assed my leg workout today. My diet hasn't been all that great either. I need some motivation.

[IHeartSteveMcQueen]

^^^^that was me last month, now I'm back on track.

[Lithium4]

I can't wait till it gets colder. I much prefer skating to running.

[Brightpaperwarewolf]

I got a camera today and I took body shots of myself and man I look like ****. I been eating and drinking too much too much to the point it's all starting to come in as fat. Ever since I quit smoking weed, I gained 7 lbs in a month and a half, from 165 to 172, and my bf is up to 9% from 6%. That nice six pack I used to have is covered in fat. That nice back I used to have is covered in fat. The definition I used to have is gone due to fat. So I put it all on the line and show the world how crappy I become so I can motivate myself to do the following:

1. Space my meals out more instead of eating like a 300 pound fatman and eating everything I can.

2. Limit myself to 3-4 alcoholic drinks, 2 times a week.

3. Do more cardio and lift heavier, although I don't know how I'm going to fit more cardio in, I hit the weights 3 times a week, Karate almost everyday, learning Parkour, yoga, pylotechnics. I wish exercise is my job.

4. Get more sleep and shoot for 7-8 hours rather than 5-6.

I'm sure some of you will think I'm crazy, perhaps I am, so I need you all to berate me for the sake of motivation.

[Lithium4]

All that excercise and you're still gaining weight? I guess the positive thing is you can probably easily cut some calories.

[Brightpaperwarewolf]

Yup. I usually exercise 2-2 1/2 hours a day, on weekends, 3-4 hours and based on what I eat, I probably consume around 4000 calories a day. It's hard to figure out how many I need because when I exercise, I go all out and afterwards, I just want to eat like an elephant.

[STKinTHEmud]

Wow. It sounds to me that you're going too hard in both the workout and calorie departments. I heard that, when weightlifting, after about the 50 minute mark, our testosterone levels start to drop, so we should limit our exercise to 1 hr in one sitting (per day, unless you're massive). I'm attempting to gain mass (and I am at about 1-2 lbs a week) and I'm on 3000 cals a day. If you're looking to maintain a 6 pack, I can't see how you can with that diet.

[2Talkative]

Originally Posted by Brightpaperwarewolf

Yup. I usually exercise 2-2 1/2 hours a day, on weekends, 3-4 hours and based on what I eat, I probably consume around 4000 calories a day. It's hard to figure out how many I need because when I exercise, I go all out and afterwards, I just want to eat like an elephant.

Slowly work your way down it's all trial and error I'm going to drop down to 2300 cals now that I've gone a few weeks @ 2500 with minimal loss(1/4lb per week after I lost the original junk weight right away I've only managed to lose 3 lbs . I'll just keep going down until I'm losing 1.5lbs a week.

As usual Monday night Squats real deep again.



Bar x 10
135 x 10
185 x 10
205 x 8
205 x 10
205 x 6

[Thomas Paine]

Originally Posted by Brightpaperwarewolf

I need you all to berate me for the sake of motivation.

Oooooooooh... just remember that you asked for it.

You look like a slob! How could you just let yourself go like that????

Originally Posted by Brightpaperwarewolf

1. Space my meals out more instead of eating like a 300 pound fatman and eating everything I can.

I just recently read that this does not have a very significant direct affect. It does not "boost" your metabolism (which is one of the myths about it). If you have a busy schedule then you will probably do better just eating three meals/day since it's easier. However, if you don't have a job and stay home most of the time, there are other benefits to eating 5 small meals a day. You could probably cut your calories to 3,000 though if you want to get nice and cut. That would have the largest affect other then cardio.

Originally Posted by Brightpaperwarewolf

2. Limit myself to 3-4 alcoholic drinks, 2 times a week.

You lush! Every time you drink more then one or two drinks, you lose all the work that you did that day.

Originally Posted by Brightpaperwarewolf

3. Do more cardio and lift heavier, although I don't know how I'm going to fit more cardio in, I hit the weights 3 times a week, Karate almost everyday, learning Parkour, yoga, pylotechnics. I wish exercise is my job.

I would drop the lifting altogether for a while. You can always start back up again later, and it sounds like you are wanting to cut right now instead of bulk. Maybe once a week do some light squats, deadlifts, and bench, for maintenance.

Originally Posted by Brightpaperwarewolf

4. Get more sleep and shoot for 7-8 hours rather than 5-6.

What are you thinking with 5 hours per night!!! Pathetic!

Sorry I didn't post my sources or credentials or anything, but it's the middle of the night and I just woke up for a while. Not that I'd come back to post them later for a slob like you.

[2Talkative]

Originally Posted by Thomas Paine

I just recently read that this does not have a very significant direct affect. It does not "boost" your metabolism (which is one of the myths about it).

Yes one of the biggest myths ever. Smaller meals are easier for digestion though and will allow your stomach to shrink(for fat people like me this is good) but as for "stoking the fire" it's all BS.

[Lithium4]

Hey, I got a question for you guys, since you all seem to be working on your abs. Do you work your abs the same way you would other muscles, every couple of days, increased resistance etc. Or do you just do a whole bunch of crunches every day.

I've always neglected abs since frankly, I'm kinda fat, but I figured I'd start and intuitively, I would workout those muscles the same way I do any other. Anyways, I think I'm gonna be sore tomorrow, I haven't worked a new muscle group in a long time.

[JFmtl]

I have started to exercice on my elliptical trainer and small weights last week (i have pretty much stopped that for almost 1-2 years). I really to take better habits as I gained close to 5 pounds a year for the last 2-3 years, and I have loads of cholesterol history in my family. Heck, I feel tired after walking 10 minutes.

So now, i'm doing 30-35 mins of cardio, 4-5 times a week, series of push-up and sit-ups, and finally working with my weights.

Hopefully, I won't be exhausted at anyway physical efforts from now on....