Malice Posted July 9, 2010 Share Posted July 9, 2010 I signed up today to participate in the 60 Day Challenge at the gym so I figured I'd start a log here as not only motivation for myself but accountability as well. I'll post my workouts as well as a weekly update on basic measurements. Last year I entered a 9 week weight loss challenge at work and lost 41 lbs. and won the whole thing taking 5hundo bucks as the prize. I wasn't lifting at that time, it was all clean eating and muay thai. After the challenge ended I signed up at the gym and got focused on getting strong again and adding muscle which I've done a great job at the last 7 months but I also put on about 3% bf which sucks. Now it's time to kick it in the ass again and get leaned out. After signing up for the challenge today I went out with the trainer (the requirement for the challenge is to pay for 3 personal training sessions minimum so I did) and got measurements and he wanted to see how much I bench and go over a few other exercises. I got up 320 on bench which isn't too shabby considering I just started benching again a couple months ago. It's up 20 lbs from a month and a half ago, but still down about 75 lbs from my best but it's coming back. I also decided to have him check my form on squats cuz I haven't done them since I got reconstructive knee surgery 20 years ago. Also the workout I'm doing includes 3x20 on squats so I wanted to see what my leg endurance is. I ended up getting a couple sets of 12 with 225 pretty easily and without pushing it at all so I'm happy with that. Anyway, on to the initial measurements: Weight-246 BF-24% Guns-18.5 Wheels-25.5 Waist-46.5 Calves-17.5 That's all I can remember for now but it's good enough for this. Maxes: Bench-320 Deadlift-315 (month and a half ago) Seated Military Press-225x3 Those are the big 3 I'm working on for power right now but I may add squats to the list depending on how my knees feel at the end of the challenge. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted July 9, 2010 Share Posted July 9, 2010 Why is your deadlift so low compared to your other lifts? Did you just recently start it or something? Quote Link to comment Share on other sites More sharing options...
Malice Posted July 10, 2010 Author Share Posted July 10, 2010 Yup just started a couple months ago. Plus I've had lower bac issues for years so I haven't pushed it on deads yet. I got 315 for 3 reps that day and just decided not to try for more due to a lack of confidence in my form with more weight. I'm using the Fat Gripz with DO grip for deads so it goes up as my grip gets better. I'm in no hurry to deadlift a ton of weight even though my eventual goal is 550 with DO grip. As long as I don't blow my lower bac out in a dead workout I feel great. The damn k button on my phone is sticing...grrrrrr Quote Link to comment Share on other sites More sharing options...
bencrush Posted July 10, 2010 Share Posted July 10, 2010 Good luck man, sounds like you've got the drive to kick some major butt on this! Quote Link to comment Share on other sites More sharing options...
ninja64x Posted July 10, 2010 Share Posted July 10, 2010 hello Malice, fair play to you. but do you think it's healthy to lose more than 40lbs in such a time?? Quote Link to comment Share on other sites More sharing options...
Malice Posted July 10, 2010 Author Share Posted July 10, 2010 Timber, I definitely lost a bunch of muscle during that time but that's just how it worked out. My goal was about 2 lbs a week but it worked out how it worked out partially cuz I was so tired of being a fat ass I didn't really care if I lost muscle as well as fat. This time I'll be lifting weights and making sure to get plenty of protein so the total amount of weight lost will be much less but hopefully the amount of fat will still be significant. I've learned a lot about proper nutrition since then as far as the percentage of macros per pound of lean mass, etc. Back then all I did was cut out the junk food and took in around 2200 calories a day but I know my protein was WAY too low. With training muay thai 90 minutes a day 4-5 days a week the caloric intake was a bit low as well. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 12, 2010 Author Share Posted July 12, 2010 7/12/10 Abs Chest/Biceps Bench-5/3/1 190x5/220x5/245x8 4 minutes of Tabata's on bike DB Incline-2x12 80x9/70x5/50x6-I was surprised how worn out I was after bench for these. Usually fresh I can get 100x10. Oh well 4 minutes of Tabata's on bike Flat DB Flyes-2x12 35x12 35x12 4 minutes of Tabata's on bike Seated Alt. Curls-3x15 25x15 25x5-cramping in left bicep bad so stopped there 4 minutes of Tabata's on bike Hammer Curls-2x20 20x20 20x20-will step up to 22.5 or 25 next time but didn't want to push the left bicep 4 minutes of Tabata's on bike Left Arm only Machine Preacher Curl-1x failure (working on bringing the left arm up to the right) 30x17 In order to make sure I get my cardio in and keep my heart rate up between exercises...this is a cutting routine after all...I'm doing Tabata's between exercises. This guarantees I'll get at least 20 minutes of HIIT cardio per workout. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 13, 2010 Author Share Posted July 13, 2010 7/13/10 Wheels today. I was supposed to do a couple sets of squats too but my right knee started acting up during leg press even though I was going a bit light. During my warm up on squats with 135 the knee was screaming so I skipped them even though it pissed me off. Leg Extensions-3x20 (warm-up and pre-exhaust) 105x20 120x20 135x20 Leg Press-2x15 6 pies(540)x15-lighter than I usually use but right knee was giving me problems 6 pies(540)x15 Squats-2x10 Stopped after warm-up due to knee issues Lying Leg Curls-3x10 100x10(easy)-I'll start heavier next time. I've been doing seated lately so didn't know where to start. 110x10(easy) 120x10 Standing Single Leg Curls-2x10 35x10 40x10 All in all not a bad workout. Was pissed that my right knee was giving me problems hindering the weight on leg press and not allowing me to do squats. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 14, 2010 Author Share Posted July 14, 2010 Today is the wife's birthday and a rest day for me but I'll still get in 30 minutes of shadow boxing and 50 each leg of front, roundhouse and spinning heel kicks for cardio. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 15, 2010 Author Share Posted July 15, 2010 7/15/10 Delts/Triceps Military Press-5/3/1 135x5 160x5 180x12 Tabata's on bike Front DB Raise-2x10 30x10 30x10 Tabata's on bike Seated Side Laterals-2x10 27.5x10 27.5x10 Tabata's on bike Rope Pushdowns-2x10 140x10 (warmup) 160x10 165x7.5 (left arm gassed out) Dips-2x10 Body weight using slow cadence and 2 second pause in lowered position Tabata's on bike DB Overhead Tricep Extension-2x10 20x10 20x10 Tabata's on bike Grippers tonight at work Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted July 16, 2010 Share Posted July 16, 2010 Nice pressing. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 16, 2010 Author Share Posted July 16, 2010 Thanks Bigdeze. I haven't done military press in a LONG time so I'm still trying to find the groove. I forgot how much I enjoy that exercise. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 16, 2010 Author Share Posted July 16, 2010 7/16/10 Back/Traps/Rear Delts First off I woke up with my lower back hurting like a bitch and totally exhausted. I guess the low carbs are finally starting to kick my ass. I can't wait for the clean carb spike. Deadlift(Fat Gripz)-5/3/1 185x5 215x5 245x1-my back hurt on the first rep so I bailed so I didn't jack myself up 4 minutes of Tabata's on the bike DB Rows-2x10 100x10 100x10(usually I'd step it up to 110's but I was totally spent already) 4 minutes of Tabata's on the bike Lat Pulldowns-2x10-I've never been very strong on this to begin with but today I just had zero strength for these 165x7 150x6/195x3 negatives(had someone help pull down the weight and let go so I could do the negative) 4 minutes of Tabata's on the bike Bent Over Rear Laterals-2x10 22.5x10 25x10 4 minutes of Tabata's on the bike Behind the Back Barbell Shrugs-2x10(never done this before and my ghetto ass got in the way making full contraction hard) 225x10 315x10 All in all a disappointing workout since my strength was way down but it's to be expected right now. The workout itself still kicked my ass though and that's all that matters so overall I guess I'm satisfied with it. Was down 4 lbs. from Monday so I'm doing something right. It's mainly water weight but body fat is also down almost 1% so I'm dropping the fat too. Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted July 16, 2010 Share Posted July 16, 2010 7/16/10 Back/Traps/Rear Delts First off I woke up with my lower back hurting like a bitch and totally exhausted. I guess the low carbs are finally starting to kick my ass. I can't wait for the clean carb spike. Deadlift(Fat Gripz)-5/3/1 185x5 215x5 245x1-my back hurt on the first rep so I bailed so I didn't jack myself up 4 minutes of Tabata's on the bike DB Rows-2x10 100x10 100x10(usually I'd step it up to 110's but I was totally spent already) 4 minutes of Tabata's on the bike Lat Pulldowns-2x10-I've never been very strong on this to begin with but today I just had zero strength for these 165x7 150x6/195x3 negatives(had someone help pull down the weight and let go so I could do the negative) 4 minutes of Tabata's on the bike Bent Over Rear Laterals-2x10 22.5x10 25x10 4 minutes of Tabata's on the bike Behind the Back Barbell Shrugs-2x10(never done this before and my ghetto ass got in the way making full contraction hard) 225x10 315x10 All in all a disappointing workout since my strength was way down but it's to be expected right now. The workout itself still kicked my ass though and that's all that matters so overall I guess I'm satisfied with it. Was down 4 lbs. from Monday so I'm doing something right. It's mainly water weight but body fat is also down almost 1% so I'm dropping the fat too. Very good job so far Russ. Now, how I see the strength issue... It's natural to loose some strength in some movements BUT you'll be better with some other movements. You may not be able to Bench Press what you press now but you will be able to make a rep PR, let's say, at Pull Ups or, run a couple of miles easier and faster. Think about that. And remember that when you reach your bodyweight goal, with a little hard work and determination, you can again reach your lifting and pressing numbers, this time lighter, healthier and in much better shape. I try to keep that positive thinking myself. The first shock is hard I know, but we'll make it bro! Quote Link to comment Share on other sites More sharing options...
Malice Posted July 17, 2010 Author Share Posted July 17, 2010 Thanks brother! I'll keep and even gain strength on bench, deadlift and military press for sure cuz I'm keeping my focus for those as strength gains. The others can go down and it won't bother me cuz they'll bounce back real fast when the cut is over. I just hate missing my rep goals. I need to remember to start the first set a little lighter than normal and go up if it's too easy the next set. Thanks for the words of encouragement brother!! I'm already down 4 lbs this week, big water retention drop from cutting crap from the diet, and the body fat is down 1% so far this week too. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 19, 2010 Author Share Posted July 19, 2010 Weekends are non lifting days but I still have cardio. Yesterday (Saturday) was 90 minutes of muay thai and today was about 2 hours of brazilian jiu jitsu. I train muay thai every Tuesday and Saturday and jits is Tuesday for an hour and Sunday for about 2 hours. I guess I should start including those in the log but I've been training martial arts so long I never consider it exercise...it's just part of my normal every day routine. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 20, 2010 Author Share Posted July 20, 2010 7/20/10 Guns Rope Pushdowns-2x10 160x10 165x10 4 minutes of Tabata's on bike Dips-2x10 Body weight done super slow 4 minutes of Tabata's on bike Overhead DB Tricep Extensions-2x10 22.5x10 22.5x9+1(rest pause for left arm cuz it died at 9 so I rested 3 seconds then banged out the last rep) 4 minutes of Tabata's on bike Incline DB curls-2x10 40x10 45x8(left arm died at 8) 4 minutes of Tabata's on bike Hammer Curls-2x10 50x10 45x8(again left arm died) 4 minutes of Tabata's on bike Left Arm Cable Curls-2x10 40x10 30x10 This workout was supposed to be done on Monday but when I woke up yesterday my lower back was jacked up bad so I spent the day in bed on vicodin and muscle relaxers. I'll just consider Monday as my rest day instead of Wednesday like usual. Endurance is shit on my left arm so that's why the weights are a bit low and sometimes I don't meet the rep goals. It should catch up fairly quickly though. So far I'm down 7 lbs. in the first week so I'm happy with that. Most of it is water weight from cutting out all the crap food and sugar so I'm not worried about such a big drop. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 23, 2010 Author Share Posted July 23, 2010 7/21/10 Wheels Leg Extensions (warmup and pre-exhaust)-3x20 120x20 135x20 150x20 Leg Press-2x15 7pies x15 8pies x15 Hack Squats-2x10 6pies x10 7pies x10 Lying Leg Curls-3x10 110x10 120x10 130x10 Standing Single Leg Curls-2x10 40x10 45x10 Quote Link to comment Share on other sites More sharing options...
Malice Posted July 26, 2010 Author Share Posted July 26, 2010 Last week my lower back was giving me fits so gym work was very sporadic and I didn't go more often than not. This week so far it's all good though. I decided to switch back to full body workouts 3 times a week. I not only feel my strength goes up much faster this way but it gives me more days a week to hit just cardio in the gym since I'm working on cutting right now. 7/26/10 Bench-5/3/1 190x5 220x5 245x8 Deadlift(Fat Gripz)5/3/1 185x5 205x5 245x5 DB Snatch(Fat Gripz)-3x5 70x5 70x5 70x5 I can usually do much more weight on this but the Fat Gripz really make this more challenging even with the lighter weight. Barbell Shrugs 225x15 (warm up) 315x15 365x15 Left Arm Preacher Machine-2x8-10 40x8 50x8 Left Arm Tricep Pushdown Machine-2x8-10 50x10 60x8 I know there seem to be a lot of holes here but I'm not bodybuilding right now. I'm working on building back strength in some lifts and hitting a couple lagging areas like traps and my left arm. I'm also keeping rest at a 45 seconds or so except on bench and deadlift which is 2 minutes. Once I get the fat cut I'll be able to better see what areas are lagging and get back to a bodybuilding style workout to bring up the symmetry but it's kinda hard to see what's really lagging when it's all covered in fat. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 28, 2010 Author Share Posted July 28, 2010 7/28/10 Bench-5/3/1 205x3 235x3 260x7 Deadlift(fat Gripz)-5/3/1 200x3 230x3 255x2+1(grip gave out at 2, re-chalked then got 1 more) DB Clean(Fat Gripz)-3x5 75x5 75x5 80x5 DB Shoulder Press-3x3 80x3 80x3 85x3 Shrugs-2x15-20 225x15(warmup) 315x15 365x12 Skull Crushers-2x8-12 100x12 110x6 Seated Hammer Curls-2x8-12 50x9 50x6 Started feeling sick last night at work so my energy level was a bit low today and ran out of gas early. I haven't been doing tabata's between sets this week cuz I changed the workout around and added DB snatch and clean which is brutal for conditioning. I also lowered rest time to 45 seconds max on everything except bench and deadlift. Next week when I'm more conditioned to the lowered rest time I'll start adding tabata's back in. Quote Link to comment Share on other sites More sharing options...
Malice Posted July 30, 2010 Author Share Posted July 30, 2010 This log is officially shut down Thanks to everyone who has replied in the past, I appreciate it. Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted July 30, 2010 Share Posted July 30, 2010 Injury? Quote Link to comment Share on other sites More sharing options...
Malice Posted July 30, 2010 Author Share Posted July 30, 2010 Injury? No, political. I'm still working out and trying to kill the #3 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.