Doc2029's Journal

[Doc2029]

Ok I am starting from scratch trying to get back in to shape. Two years ago I lost 70 lbs. with the help of the people on this site and their suggestions. So here is my new workout. Keep in mind I have not trained in two years and have gained back my 70 pounds. What

Day 1 -Chest and Delts (Saturday)

• Bench Press 3 sets of 8
• Incline Bench Press 3 sets of 8
• Decline Bench Press 3 sets of 8
• Dumbel Front Deltoid Fly (raise) 3 sets of 8
• Dumbel Lateral Deltoid Fly (raise) 3 sets of 8
• DB military press 3 sets 8
• Machine Rear Delt Fly 3 sets of 8
• Upright rows 3 sets of 8
• Ab Crunches 3 sets of 15
• Cardio
  

Day 2 -Lower Body And Core Training (Sunday)

• Machine -Bi-lateral Hamstring curl 3 sets of 8
• Machine -Leg Extention 3 sets of 8
• Squat -3 sets of 8
• Lunge squats 3 sets of 8
• Seated Calf Raises 3 sets of 8
• Standing Calf Raises 3 sets of 8
• Machine Back Extention 3 sets of 8
• Ab Crunches 3 sets of 15

Day 3 -Back and Lats (Tuesday)

• Machine Assisted Pull ups Wide grip 3 sets of 8
• Machine Assisted Pull Ups Close grip 3 sets of 8
• Machine Diverging Lat Pull Down 3 sets of 8
• Cable Back Row 3 sets of 8
• Cable Lat Pull Down Wide Grip 1 set of 8
• Cable Lat Pull Down Close Grip 1 set of 8
• Cable Lat Pull Down Reverse Grip 1 Set of 8
• Cable Lat Pull Down Behind the Neck Wide Grip 1 set of 8
• Dumbell Horzontial Row 3 Set of 8
• Dumbell Shrugs 3 sets of 8
• Ab Crunches

Day 4 -Arms (Thursday)

• Preacher Curls 3 sets of 8
• Straight Bar Bicep Curls 3 sets of 8
• Dumbel Alternating Bicep Curls 3 sets of 8
• Hammer curls 3 sets of 8
• Cable Tricep Push Down 3 sets of 8
• Cable Tricep Extentions with Rope 3 sets of 8
• Machine -Assisted Dips 3 sets of 8
• Barbell -Skull Crushers 3 sets of 8
• Ab Crunches 3 sets of 15
• Machine -Back Extention 3 sets of 15
  EDIT:
  Everyday gets cardio accept legs day. Off days from lifting will be cardio days only.***********************************
  After my first full week of training I am relearning a few thing that this work out is too much volume for now. But I have scaled back some working on my form vs. weight and lots and lots of cardio. Non-the-less I've dropped 1.8 pounds this week. I also have lined out my diet to my 40/40/20 split.
  
  I am eating veggies lots of them getting lots of good clean protein and healthy fats!
  
  

Welcome to the Online Journal Forum.

That sure is a heck of a lot volume you have planned. Do you think you need to have so many exercises to accomplish your fitness goal of losing weight?

And it appears that only have one day of cardio and then at the end of your workout.

Maybe this will work for you based on your prior experience, but it seems to me that concentrating on the compound barbell exercises and a more significant cardio component will get you to where you want to be sooner.

Post your workouts as you complete them so we can cheer you on.

[Doc2029]

My bad, yeah I edited my post. Cardio will be done everyday accept legs day and non-lifting days are cardio only. Once I drop the fat and stop cutting, I'll drop some of the cardio to help with the bulk. But that is a good 8-12 months out. I am realistic about how long this is gonna take.

[.V.]

Hey man, that's a lot of work but if you can handle it and recover from it more power to ya.

I like your realistic attitude about how long it takes to burn off fat and your knowledge that it simply can't happen overnight. Congrats on your new commitment and best wishes for your success.

[Doc2029]

As I recall you should do at least 3 lifts per muscle group. So yeah it is a lot of work I guess and I may have to scale back until I get used to working out again. But that this an older workout I was using about 6 months in to it last time.

The advantage I have this time is I know what I need to eat and when and why, I also have a better understanding of compound lifts as well. I think I may drop some lift that works just a single muscle group to include dead lifts they are awesome!

[Doc2029]

Ok, I've been on A_Welch's workout for a week now modified for me and my current level.


Deadlifts 120 3X8

Squats 120 3X8 (though I think I wrote down the wrong weight it may be more)

Bench Press 110 3X8 (includes 45lbs for the bar)

Cable Row 100 3X8

OHP 25 3X8

reverse Bench press 70 3X8

The diet is right on at the moment. Though Sunday was a challenge I did an hour on the tredclimber which told me I burned 1150 calories. Even deducting 20%, and walking around the mall for about 90 min I still had to eat around 3K in clean food was challenging for me.

I have been lifting every other day with light cardio on lift days (about 30 min) and on off days heavy cardio. With Friday's as my completely off from the gym day.

[Doc2029]

Add more weight to my mod. 5X5 yesterday on two lifts squats and bench. In two weeks I am going unmoded. 5X5.

Actually I've started calling this the 5X5X5 routine. Mainly due to the 5 lifts, 5 sets, 5 reps. right now it is the 5X3X8 Non-the-less I am seeing results adding weight (yeah for noobie gains).

My form when lifting is damned good. I lift slowly and make sure I take advantage of the negitive lift. Unlike many of the people I see and laugh at in my head at the gym. Poor form is funny to watch people flapping around swaying because they are using too much weight.

The diet is on track getting plenty of protein hitting my spit just about every day. Some days the fat comes in a little high like 22-24% and the carbs come in low 19% But the protein is usually on the money. So I still need to make adjustments on that front.

[Doc2029]

I am in shirts that I couldn't wear a month ago! That makes me very happy and shows I am achieving my goals. I added more weight to my lifts mostly. All weights include the bar.

Deads 155 (8,7,7)

Squats 220 (8,8,8) but very hard at the last two reps last set

Cable Row 120 (8, 7, 6)

Bench 145 (6,6,6)

Over Heads 30 (8, 8, 7)

The diet is on the mark cardio is going well. Though I am getting to the point of being very annoyed with doing HIIT on machines they just don't react fast enough so I may have to fine another way to do it.. like you know going to a track or running on the streets...

Originally Posted by orkydoc

I am getting to the point of being very annoyed with doing HIIT on machines they just don't react fast enough so I may have to fine another way to do it.. like you know going to a track or running on the streets...

No problem my friend, do burpees, Tabata style. Take that HIIT workout and shorten it to only 4 minutes, and you'll never complain again in fear of a solution that will make you feel like you have never felt before.

Good job by the way. Keep the pedal to the metal!

[Doc2029]

Originally Posted by pierini

No problem my friend, do burpees, Tabata style.

Good job by the way. Keep the pedal to the metal!

Ok, what are burpees and Tabata style? Enlighten me please.

Burpees: Bodybuilding.com - Ross Enamait - Burpee Conditioning - No More Nonsense!

Tabata style: a very-anaerobic and quick workout using any exercise performed for 8 rounds of 20 seconds per round with 10 seconds rest between rounds. Takes a total of 4 minutes.

How about doing some right now!

[Doc2029]

Just a quick note added 10 lbs on 10/23/07 to my deadlift for working weight! So that makes it 165lbs (including the bar) 3 X 8 but it is a hard 8 so this weight is good for the moment!

[Doc2029]

Ok still on the modified version of .V.'s 5X5 what I am calling 5X3X8

Dead lifts 165 (3X8 hard)
Squat 235 (3X8 hard)
bench press 145 (1X8, 1X7, 1X6)
back row 120 (2X8 , 1X7)
Over head shoulder press 40 (dumbbells) (3X8 very hard)

So I am still making gains.

Still cutting I have a long way to go. But I am down to 228 from 241.

I can wear my XL t-shirts and button down shirts again! My XXL shirts are starting to become really baggy! My pants are loose and my current belt has one hole left in it before I'll either have to punch a new one in it or get a new belt.

The diet has been on point. The only cheat I have planned is new years eve. then I will have some champaine for a midnight toast.

I am enjoying reading about your fitness transformation. Good job thus far. Keep it up.

Looks like you will be walking at the beach shirtless next summer, all chiseled and oiled up like a Mens Fitness cover model.

Keep the pedal to the metal and don't forget to test drive those burpees I turned you on to a while back.

[Doc2029]

Added more weight to my Deads.

175 2X8
180 1X8 (very hard)

Squats still at 220 but I think this week I will add 5 lbs to set 3 and see how it goes.

Bench press 145 2X8 1X7

Cable Row 115 3X8 I was finding at 120 my form was not so good.

OHP 40 3X8

Diet still on point and I could get in to a size 40 pant this morning and I think in all reality a 38 would fit!