Malice Posted October 4, 2010 Share Posted October 4, 2010 A friend of mine joined a fat loss challenge where he works so he asked me for advice on lifting and nutrition so I decided that since I'm setting him up with a full routine I should get serious again and follow the same plan. No sense in being a hypocrite and not do what I'm telling him to do I'm calling this my Shock 'n Awe Campaign cuz I'll be bombing my body from all angles and constantly changing reps, sets and exercises to keep it in a constant state of shock. In the past I've always realized the greatest results doing this. Initially I'll be concentrating on cutting fat but eventually I'll be hitting strength gains as well as muscle building so it should be a fun ride. Starting stats: Height: 6'0"(this one shouldn't change ) Weight: 245 lbs. Body Fat: 25% Waist: 44.5" Gunz: 18.5" Chest: ? I'll add this on the next measurement day Wheels: 27" Calves: 17" Forearms: 15" I haven't been regualarly in the gym in about a month or just over since the left arm injury at the 1st leg of WSH so initially I'll be doing 4 sets of 12-15 reps to keep the pain barrier low for the first week or 2 as well as to get some muscle endurance going. Then things will start getting kicked up a few notches and the fun will begin Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted October 4, 2010 Share Posted October 4, 2010 What's the nutrition and cardio aspect of the program? Quote Link to comment Share on other sites More sharing options...
Cannon Posted October 4, 2010 Share Posted October 4, 2010 Well now this should be interesting! Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2010 Author Share Posted October 4, 2010 What's the nutrition and cardio aspect of the program? Cardio will be 90 minutes of muay thai a couple times a week and 2 hours of brazilian jiu jitsu 2-3x a week. I do that now so that'll be the one thing that won't really change. Other cardio will be one round of Tabata's on either the bike or ellyptical between exercises. Nutrition will be about 1.5 grams of protein per pound of lean mass and carbs will start out moderate and I'll cycle them depending on what I'm trying to achieve at a given time. Supplements are pretty simple. Whey protein first thing upon waking up as well as post workout and Casein protein just before bed. Creatine before working out and a multi vitamin as well as Animal Flex for joint support. Quote Link to comment Share on other sites More sharing options...
acorn Posted October 4, 2010 Share Posted October 4, 2010 Hey Russ, can I join you in this. Already started working on weight loss last week. - Aaron Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 4, 2010 Share Posted October 4, 2010 It sounds like you will be living at the gym Russ. How do you find all that free time? Single no kids? I find it really difficult to major workout plans because my kids keep me so busy. Parris Quote Link to comment Share on other sites More sharing options...
AlexR Posted October 4, 2010 Share Posted October 4, 2010 It sounds like you will be living at the gym Russ. How do you find all that free time? Single no kids? I find it really difficult to major workout plans because my kids keep me so busy. Parris I am the same,I am married with 3 kids,so sticking to any major routine is a nightmare.I have to sneak out to the garage to train.Thats why my training is so haphazard at times,never finish a workout. Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2010 Author Share Posted October 4, 2010 Hey Russ, can I join you in this. Already started working on weight loss last week. - Aaron Please do Aaron, I'll need all the motivation I can get! Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2010 Author Share Posted October 4, 2010 It sounds like you will be living at the gym Russ. How do you find all that free time? Single no kids? I find it really difficult to major workout plans because my kids keep me so busy. Parris BWAHAHAHAHAHA...I remember those days and it was SOOOOO much easier. I'll be lifting at Pure Fitness Mon, Wed, Fri and my 3 year old daughter goes with me and plays in the play area. Tues, Thurs, Sat and most Sundays is muay thai/BJJ and she goes with me there too. Although jits is totally dependant on how my lower back feels so it's not as consistent as it was back in the day. They have a small area set aside with toys, video games and movies for kids. Megan LOVES going with me to "ground and pound" as she calls it cuz she likes training with me at home and tries to mimic the moves she sees me doing in class. She also gets on my ass when I start gassing out and yells "one more time daddy, one more time!" My muay thai trainer says one of these days he's going to put her on the payroll...lol. If it wasn't for the fact she likes going with me there's no way I could train as much (try to) do. Even on Wednesday and Thursday, which are my wife's days off Megan still usually wants to go with me. Did I mention that Megan also has swimming, gymnastics and dance lessons 3 days a week? Luckily my wife is able to take her to 2 of them when I'm at work and I take her to swimming lessons on Saturday mornings. I think one reason I work grippers more than any other grip stuff is cuz it's the only exercising I can do where the workout consists of sitting on my butt, squeezing my hand shut once and resting 10+ minutes then repeat Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2010 Author Share Posted October 4, 2010 10/4/10 Leg Extensions 75x15 warm-up 105x15 warm-up 150x15 150x15 Leg Curls 50x15 warm-up 80x15 warm-up 110x15 110x8 hammies started cramping up Bench barx15 warm-up 135x15 warm-up 185x15 185x12 DB Rows 50x15 warm-up 70x15 warm-up 90x15 90x15 DB Press 40x15 warm-up 50x15 warm-up 65x15 65x10 Barbell Curls skipped these cuz I was ready to puke. I'll do them when I get home from work Standing Calf Raises Skipped these too for same reason. I'll do single leg raises off the platform at work tonight at work. I really hate high rep workouts. Especially now that I don't have time to eat a solid meal and let it digest before hitting the gym. I end up gassing out quicker and almost always end up throwing up during or after the workout. I wish I could wake up earlier to eat before but as it is I'm lucky to get more than 5 hours sleep and any less would make me completely useless. Grippers tonight at work. Quote Link to comment Share on other sites More sharing options...
acorn Posted October 4, 2010 Share Posted October 4, 2010 Hey Russ, can I join you in this. Already started working on weight loss last week. - Aaron Please do Aaron, I'll need all the motivation I can get! Cool thanks, My starting weight, etc is from 9/24/2010 Height: 6' Weight: 275# BF: ? / too much Waist: 43.5" Arms: 18.75" Forearms: 15" Chest: 50" Legs 30" Calves: 17.75" As of today Current weight down to 268.8# Doing mine mostly thru diet calorie reduction with some additional exercise. My recovery is crap right now and my sciatica seems to flare up way too easy, so I prolly need to back off the heavy singles and heal up before I can add much in the way of cardio or workload. I will list the non grip related stuff I'm doing here. Using fitday to track diet, and my secure online training log for tracking grip stuff. - Aaron Quote Link to comment Share on other sites More sharing options...
Malice Posted October 4, 2010 Author Share Posted October 4, 2010 Hey Russ, can I join you in this. Already started working on weight loss last week. - Aaron Please do Aaron, I'll need all the motivation I can get! Cool thanks, My starting weight, etc is from 9/24/2010 Height: 6' Weight: 275# BF: ? / too much Waist: 43.5" Arms: 18.75" Forearms: 15" Chest: 50" Legs 30" Calves: 17.75" As of today Current weight down to 268.8# Doing mine mostly thru diet calorie reduction with some additional exercise. My recovery is crap right now and my sciatica seems to flare up way too easy, so I prolly need to back off the heavy singles and heal up before I can add much in the way of cardio or workload. I will list the non grip related stuff I'm doing here. Using fitday to track diet, and my secure online training log for tracking grip stuff. - Aaron Sounds good brother! Awesome job on th weight loss so far Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted October 5, 2010 Share Posted October 5, 2010 Fat loss is a lifestyle change to keep it off. Cut out all processed foods and sugar. Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted October 5, 2010 Share Posted October 5, 2010 http://videos.bodybuilding.com/video/71502/Rehan-Jalalis-Nutrition-Plan-For-Ben-Affleck-In-The-Town This video is pretty good. Quote Link to comment Share on other sites More sharing options...
acorn Posted October 5, 2010 Share Posted October 5, 2010 Fat loss is a lifestyle change to keep it off. Cut out all processed foods and sugar. Working on that. Trained last night Squats ATG 20x185# Standing Press 10x155# (Immediately following squats) Grip work 2HP & Grippers Thumbless SLDL 15x155 Thumbless Axle Rev Curl 10x43 (Immediately following SLDL) May not seem like much but I was soaked at the end. I made a fundamental change to the way I have been training grippers about a week ago and it seems to be getting my progress moving again. Will know more in a few weeks I'm sure. BW this morn was 269.5# - Aaron Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted October 5, 2010 Share Posted October 5, 2010 http://videos.bodybuilding.com/video/71502/Rehan-Jalalis-Nutrition-Plan-For-Ben-Affleck-In-The-Town This video is pretty good. Good video, makes me want to try and find his book (and maybe follow his guidelines to I guess :-]) Quote Link to comment Share on other sites More sharing options...
Malice Posted October 6, 2010 Author Share Posted October 6, 2010 10/5/10 Muay thai for 90 minutes. I've been out of class since I hurt my left forearm almost 2 months ago and HOLY CRAP my conditioning went down the drain. It felt good to get back in and mix it up again though Quote Link to comment Share on other sites More sharing options...
Malice Posted October 6, 2010 Author Share Posted October 6, 2010 10/6/10 Leg Extensions 75x15 105x15 165x15 165x15 Leg Curls 50x15 80x15 110x15 110x12 Bench 135x12 155x12 185x15 185x8+3+1-left arm was gassing so I did rest pause to finish the last set DB Rows 50x12 70x12 85x15 85x12 DB Shoulder Press 40x15 50x12 60x15 60x12 Barbell Curls 40x12 50x12 60x15 60x13 Quote Link to comment Share on other sites More sharing options...
acorn Posted October 6, 2010 Share Posted October 6, 2010 (edited) Did a couple sets of 20 pushups last night and got a workout in today at lunch BW 267.6 Squats ATG 22x185 Standing Press 10x160 Immediately following Squats Calf raises 12x per leg Immediately following Press Bench Dips 20x Immediately following Calf raises Sucking wind pretty good after that Grip stuff 2HP & Grippers Thumbless SLDL 15x160 Fast workout, was smoked at end. Stretching legs & shoulders. - Aaron Edited October 6, 2010 by acorn Quote Link to comment Share on other sites More sharing options...
Malice Posted October 7, 2010 Author Share Posted October 7, 2010 HOLY HELL my calves are hurting!!!!! 20 minutes of skipping rope at the beginning of muay thai after not doing it for a couple months is killer! Who needs calf raises Quote Link to comment Share on other sites More sharing options...
acorn Posted October 12, 2010 Share Posted October 12, 2010 (edited) On Saturday 10/9 I hit the gym, still sore today today BW 268.1# weight has not changed much but have lost 1" off waist since last measurement 10/9 Squats ATG 20x225 supersetted with Standing presses 7x165 Pullups 8x 30sec rest after presses Grip - 2HP - Vulcan - WD - Saxon bar pinch snatches - Grippers - Saxon bar curls Thumbless SLDL 15x155 2mile walk Sunday 10/10 Yardwork and work in the garden 2 mile walk Also been walking 1-2miles just about every night. Edited October 12, 2010 by acorn Quote Link to comment Share on other sites More sharing options...
Malice Posted October 18, 2010 Author Share Posted October 18, 2010 10/18/10 Leg Extensions 90x12 120x12 150x12 180x12 Leg Curls 50x12 70x12 90x12 120x11 DB Incline 50x10 60x10 70x12 Reverse Grip Lat Pulldowns 90x12 105x12 135x12 150x10 DB Shoulder Press 40x10 45x10 50x10 Barbell Curls 40x12 50x12 60x10 Standing Calf Raises 120x12 150x12 180x10 I used the WSH as my excuse to be lazy and not work out last week so I would be "rested" so this week I'm starting back kinda easy so I won't be too sore. The plan was to go light but it turned out not to be so light After all the power workouts I've done earlier this year my muscle endurance has gone down the drain. Now that I'm done throwing up I feel pretty good and invigorated after getting a good full body pump. Now to get to the store and buy 6 lbs. of chicken breasts, 3 lbs. of steak and tons of veggies so I can have good fuel for recovery. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 8, 2010 Share Posted November 8, 2010 Looks like you guys are having lots of "fun" I look forward to tracking you guys progress. What goal weights you guys shooting for (body weight). This stuff always peeks my interest (probably why I'm a fitness trainer by trade lol) Quote Link to comment Share on other sites More sharing options...
Malice Posted November 9, 2010 Author Share Posted November 9, 2010 Right now I'm shooting for getting over injuries so I can start lifting again. This is really annoying Quote Link to comment Share on other sites More sharing options...
Joefrey Posted November 9, 2010 Share Posted November 9, 2010 I wish you a full and fast recovery ! That's too bad to get stopped by injuries. Quote Link to comment Share on other sites More sharing options...
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