Bronco's journal

[Bronco]

Well I think i'd like very much to start a journal.

When I started all this in March of 2003 (my 30th birthday) I didn't think I'd be starting to weight train again and actually think about goals and my future.

I was 342 pounds with a 52-54 inch waist (still have the pants)

All I did was stop eating what I was eating (lots of fast foods, lots of buffets and lots of whatever I wanted) and started walking...I likes it so much in the summer I started hiking in the hills...doing more and more distance each day.

On Novemeber 20th I weighed in at 300 pounds , I felt better and my waist was down to a 46. I wanted to do more tho and I thought since winter was pretty much here I neededto think about going to the gym again. In my thirst for knowledge I did alot fo reading and also knew from my own experience the benfits of gaining muscle.

The last week in novemeber I went to the gym and just wanted to full around with some excercises just to get the feel...Decemeber 1st I started a 20 month program that I created witht he help of bill pear to see if I can somehow recapture and maybe even surpasss what I once had.

In my youth I was an athlete until I quit everything at the age of 22 when my world fell apart. I became a workaholic and found a desk job in another city and dealt with my pain privatley.

so today is January 20th...I'm starting to think about month 3 of my 20 month program and I'm very excited.

This is my journal, let's see where this road takes me!

[Bronco]

Jan 19th...

It's day 2 of my workout where I focus a little heavier on my legs..I give myself flexibility to alter my workout to target an area a little more...for example...

day 1 Saturday I have 3 excercises for shoulders and 3 for back then about 5 others I regaularly follow...

Day 2 Monday I do 5 excercises on legs (3 quads 2 hams 1 calfs) and I do 6 excercises for other parts

Day 3 Wednesday I focus on chest and arms (3 chest 2 tri's and 2 bi's and do 3 excercises for other body parts)

Tuesday, Thursday and sunday are cardio days. I do 90 minutes and try to burn 1500 calories each day)...sometimes I take the tuesday off if i feel very tired. This week will not be the case as im feeling better then I expected especially after trying some deadlift last night.

So on Monday Jan 19th (day 2) this is what I did after warn up

Leg extention 4 X 12 started weight used 100, 110, 120,130...130 was a tough but I did it. felt really good

Leg curl 4X 12 started with 65,75, 90, 95....95 didn't feel to good some pain but did it. will continue to acoid adding weight until I feel comfortable with technique and posture.

Leg press 5 X 12 weight used 210, 300, 350, 370, 400...felt a very good pump...was tough taking the stairs after

Deadlift (my first time trying this excercise in over 8 years) 1 X 10
3 X 8....weight used just the bar on first time to get used to technique. Then put 80 kilos on the bar and did it 8 times....was awkward felt weird and could feel pulling in lower back....did not increase weight did it another 2 times although I may need to think about getting a belt. After last set I had some trouble with taking the stairs. The memory of me lifting over 500 lbs on this long ago was a bit painful. lacking was that drive, desire...that fire...I felt a bit emotional so had to change my thinking in order to continue my training.

Did lunges with some DB's (decided to go light and just finsish the leg portion) used 25 pound Db's for 2 sets of 10 then 30 pounds for two sets of 10.

Calf raises 4 X 15...used 110 pounds from start to finish.

then the rest of my routine was just maitenance..getting ready for my chest and arms in day 3....

Vertical BP 4 X 12 120, 140, 160, 180 (first time I tried 180 on the vertical which is much easier then flat.....I don't make it a habit of doing new weight on non hard days...I should keep my hard chest on day 3.

Seated Row 4 X12 100 130 150 160 (was pleased with posture and technique)

Good morning....4 x 12 75, 100, 110, 115 (tightness in lower back much more then usual...must be cause of deadlift. Wonderin if I could have hurt myself).

Seated side dumbell raise 2 X 12 20,25, 2X10 with 30

straight arm Barbell pullover from flat on bench 2 X 12 used 20 pounds 1 X 12 used 30 ...just to stretch out the muscle

Crunches (1 X 65, 1X 60, 1 X 60) Very pleased on my first workout on january 1 st I can hardly do 3 X 25 crunches ...lots of burning lots grunting..I love it...

today is cardio...tommorow is day 3...will try new weight in flat BP....maybe 160.

[benman2002]

looks good man...best of luck, and congrats on your success so far!

[Bronco]

Day 3 Wedensday Jan 21st

(How can a day be so good and yet so bad at the same time)

On november 22nd 2003 I stepped in the gym for the first time in a long time...went to try out bench press and did a set of 90 times 12 then tried 100 and got it up 10 an no more...

January 21st is my chest day (3) on month 2 of my 20 month program.

Benchpress was on my mind...I started with my warm up oif just the bar then did a set of 121 lbs for 12 reps...the result...easy...I felt like I can push the weight all 12 reps right through the ceiling....do I dare jump straight up to 154 lbs for my next 3 sets...I put up 154 and did 12 a bit of a push for the twelth but I knew I can do more weight....I put it up to 165 and I make it to 10. No spotter around and I didn't want to risk it.....shame shame shame I thought I can do 12...I can do 12....I kept thinking....I do the next and last set......I make 10 have to it do at least one more and I push it the 11th. No more. How do I feel...satisfied...better then that great. When is the last time I even lifted a 165 on bench press and in two months I improve by almost 70%.

I'm feeling pumped. So I head to the Vertical Bench machine where I did 180....I start high at 150 then go to 180 then go to 190 and finish with 200 lbs all 12 reps. Much easier to push sitting upright then lying down and not having to worry about a spot.

I did 3 sets of incline barbells press with a twist 45-50-55 X 12.

My trap is feeling funny. pins and needles I continue and not worry.

I go to fly machine 4 X 12 with 100 pounds....my chest is pumped...it's actually pumped. Holy cow....

Then I decide close grip bench press I decide to not to go crazy do 5 sets to finish off my sets and start tris and do rest of my routine.....I did 75-85-95-100 then I did last set of 105 lbs...and when im unloading the weight I grab the 15 kg plate and as I bring it down to my side....PAIN....

Cramp right in my right trap that was so bad I dropped the weight...I grab my trap and its hard as a rock...its just cramping I sit in the bench try to relax it comes back after soem pins and needles in my arm and that high I had just got deflated.

I walk around moving my shoulder rubbing my trap ..there is just soemthing not right..its sore but not badly sore...I decide to go for the seated row...1st rep of 1st set of 120 lbs and I put the weight back...

Nope...it just hurt. This is bad...this is very bad...

I go to a small quiet area and work on my abs knowing full
well my workout is done.

then I figured since I finied easly I did 25 minutes and 20 minutes on step master to burn about 500+ calories total on both...kind of trying to work off my disapointment...

im in the shower putting my trap and neck under the hot water I can feel it spasm...I take two advil and head home...Trap feels better now...maybe a pull , strain :-( I don't know

My disapointment has worn down a but...not finishing my workout is I think what hurt me more then anything...it was the first time I didn't complete a day since I started.

I don't have to lift to saturday now...my shoulders and back day.....any advice on how I should treat my trap.

How can a day be so good and yet be so bad...

[Bronco]

Trap is feeling better today although slight discomfort...not hat im thinking clearly I believe it was just a cramp and will stretch it out everyday and put ice-gel on it at night.

I also will re-evaluate my next program and make sure I put in a routine to strengthen my neck and trap muscles...

Went and completeded the workout I didn't complete yesterday and did cardio...trap feels okay...am putting lots of ice gel...it's stinky but helps.

[Bronco]

Proposed month 3 routine to start on 31st of January....

(editing revisions to routine 2nd time making it a bit easier to start)

Pullover 4X12
Seated Side Laterals (machine) 4X12
Deltoit front dumbell raises row 4X12



--Alternate Lat Pull down 4X12(Day 1)/Calf Raises 4 X 25 (Day2)/Incline Flys 4 X12 (Day3)
--Alternate Seated Row 4X20(Day 1)/Leg Press 5 X 25 (Day2)/Vertical Bench Press 4 X 12 (Day3)
--Alternate One Arm Dumbell row4X12(Day1)/Squats4 X10(Day2)/Tricep Extension4 X12 (3)
--Alternate Shoulder Shrugs 4 X12 (Day1)/Leg Curl (Day2)/Close Grip Bench Press (Day 3)


Back Extension 4 X 15 with 100-150 lbs of weight
Crunch Twist 3 X 50
Straight Crunch 3 X 75



(editing revisions to routine)

Pullover 4X12
Seated Side Laterals (machine) 4X12
Leg Press 5 X 25
Deltoit front dumbell raises row 4X12
Vertical Bench Press 4 X 12

--Alternate
Lat Pull down 4X12(Day 1)/Calf Raises 4 X 25 (Day2)/Incline Flys 4 X12 (Day3)
--Alternate
One Arm Dumbell row4X12(Day1)/Squats4 X10(Day2)/Tricep Extension4 X12 (3)
--Alternate
Seated Row (Day1)/Leg Curl (Day2)/Close Grip Bench Press (Day 3)

Shoulder Shrugs (dumbell thumbless behind the back) 4 X 20
Back Extension 4 X 15 with 100-150 lbs of weight
Crunch Twist 3 X 50
Straight Crunch 3 X 75

It was......

Pullover 4X12
Seated Side Laterals 4X12
Lat Pull down 4X12
Leg Press 5 X 25
One Arm Dumbell row 4X12
Calf Raises 4 X 25
Vertical Bench Press 4 X 12
Alternate Seated Row (Day1)/Leg Curl (Day2)/Close Grip Bench Press (Day 3)
Incline Flys 4 X12
Shoulder Shrugs 5 X 15-25
Back Extension 5 X 25
Crunch Twist 3 X 75
Straight Crunch # X 75-100

[Bronco]

Saturday Jan 24th Day 1

A very good day no pain in the triceps areas and did a full workout.

Some signs of improvement

shoulder press (4 X 12 60lbs, 75lbs, 85lbs, 90lbs)
Uprigth rows (4X12 60,75,75,80)
Seated Side raise latterls dumbells (4 X12 45,50,55,55)
Seated Row 4X12 140,160,170,170

Day 2 is on Jan 26th with focus on legs....feeling a little tired and sluggish after hard cardio on sunday....might take cardio tuesday off and focus on good weigh training wednesday...shall evaluate this on tuesday morning.

some side notes....4 compliments 2 from coworkers and 2 from friends on not only weight loss but the notice of more broader shoulders chest and arms...things are progressing well...2 months down 18 to go......

[CJNY]

Originally Posted by Bronco

things are progressing well...2 months down 18 to go......

make that a lifetime to go :thumbup:

[Bronco]

Originally Posted by CJNY

make that a lifetime to go :thumbup:

:thumbup: Sounds like a plan

[Bronco]

Monday Jan 26th Day2

Leg Extension 2X12 110, 130
2 X10 140,150

Leg Curl
4X12 75,90,100,110

Leg Press 5X25 270, 310, 330, 350, 370

Legs felt odd not as pumped but much more tired

the rest was the usual routine for day 2...I did 190 pound X 12 on seated row which was new weight...my back is definitley gettign stronger.

Also did very light squats to get refamiliar with the excercise i di not feel comfortable...won't be putting this in my routine till March will try again....I still have abeefy midsection and I think that is why squats feel uncomfortable...

Right knee is a little sore not bad but feels a little funny..I'm thinking squat was the route or maybe during leg press my right foot was slightly off from parellel...

[Bronco]

Tuesday Jan 27th took cardio day off
Wednesday Jan 28th will take day 3 off

Fighting what appears to be a virus....rest rest rest

Aiming go to go back on Saturday Jan 31st and start new routine...Vitamin C don't fail me now!!!

Edit Friday Jan 30th....feeling much better..whatever it was I think I fought it off...still a little fatigued but nothing like I was on Tuesday and wednesday....

Today I am goijng to the gym to just do 30-45 minute cardio and start my new Month 3 routine tommorow (Saturday Jan 31st)

My offical weigh in came in today at the Doctor's office and is at 289....still holding it. My goal is to get to 286 by the end of feb which includes any new muscle that I may gain.

[Bronco]

Ok doing a journal for FEB 9th.....first of all I had a weigh in at 283 pounds which was a suprise and a pleasant one...I'm doing another weigh in FEB 19th and I really want it to be 280....but I think it may be a bit much. We shall see, its abother week.

My Workout on Monday Feb 9th was good...(DAY2) all weight in lbs

Pullover 4X12 weight used (100-120-130-140)
Seated Side Laterals (machine) 4X12 (100-120-130-140)
** I'm a little suprised by this...I am using amachine and doing very slow movement good form, I though 140 would be high, but although was tough was do able)
Deltoit front dumbell raises row 4X12 (25 3 X 30)
**felt pain in my right deltoid so did not pass 30 pounds...
Calf Raises 4 X 25 2 X 88 2X 176
Leg Press 5 X 25 1 X 230 1 X 300 1 X 330 2 X 350
Leg Curl 4 X12 (80 90 100 110)

Back Extension 4 X 15 with (100 120 140 150)
Crunch Twist 3 X 50
Straight Crunch 3 X 75

[Bronco]

My Workout on Wednesday Feb 11th and Saturday Feb 14th

Wednesday Feb 11th Not a good workout....

Pullover 4X12 weight used (100-120-130-140)
Seated Side Laterals (machine) 4X12 (100-120-130-140)

Deltoit front dumbell raises row 1X12 25 too painful on trap and shoulder had to stop after one

Vertical Ben press 2X12 150 170 too painful on shoulder and trap had to stop...decided to end workout

Back Extension 4 X 15 with (100 130 140 150)
Crunch Twist 2 X 50
Straight Crunch 1 X 75

Wasn't in a good mood...

--------------------------------------------------------------------

Saturday Feb 14th better workout....but the front deltoid raise is again causing problems...only excercise that caused pain this time.

started out by doing rotator cuff excercises with 3 pounders spent about 20 minutes to really stretch out the shoulder....

Pullover 4X12 weight used (100-120-140-150)
Seated Side Laterals (machine) 4X12 (100-120-130-150)
Lat Pull down to the front (2X12 2X10) (120 135 150 165)
Seated Row 3 X12 (150-160-180)
Compound Row 2 X 12 2 X 10 (180-210-250-250)
Back Extension 4 X 15 with (100 130 150 160)
Jaster shrugs 4 X 12 (160-180-200-210)
Deltoit front dumbell raises row 2X12 20 -25 again too painful on trap and shoulder had to stop after the second set..something in my shoulder hates these front raises



skipped abs (bad bad bad bad)

Wasn't in a better mood as I had a decent workout and made good gains but...the shoulder is still a problem.

[Jaster]

Originally Posted by Bronco

My Workout on Wednesday Feb 11th
Jaster shrugs 4 X 12 (160-180-200-210)

I'm glad to see you are doing Jaster Shrugs.
How do you like them? I think they make your traps jup off your neck.
I'm glad the name stuck! LOL :

[Bronco]

They are awsome Jaster....I think the pump lasted till a few hours later and I'm very eager to do them again...I see myself really increasing the weight in the next few weeks by as much as 30-40%. I'm glad the name stuck to...:-)

Speaking of which Journal for Monday Feb 16th Day2
a good day today

Leg Press 5 X 25 (210 290 330 370 410)
Leg Curl 4 X 12 (85 100 115 115)
Compound Rowing 2 X 12 1 X 10 1 X 8 (190-230-270-310)
Incline dumbell curls on bench 4 X12 (25-30-35-40)
Calf raises 4 X 15
crunches (3 X75)
crunch twists (3 X25)

did my crunches like a good boy today....


My weigh in is feb 19th but I don't think my scale will go down ..quite possible the opposite as my arms and now even my back is noticibally bigger..my arms flexed are close to 18 inches now while they were just over 16 when i started....2 inches in 3 months not to shabby But alot less fat around the tricep area..now if only my love handsles could go down lol...