Eric's 30 Day Journal

[Erwabo]

Preamble:

I am looking to start my workouts January 3rd. My goal is to gain lots of lean mass and lose the 1/2" of fat on my abs and the 1" on my waist. I am about 205lbs at 6'-4", as you can imagine, a tad skinny for my liking. I would like to be at about 220 as a long term goal, but in the next 30 days I would just like to burn off fat, get trimmed up and build some muscle.

Diet:

My diet currently has no supplements in it. I typically eat a bowl of whole grain cereal for breakfast. I eat a yogurt, banana, orange and vegtables bewteen 10am and 3pm and then I usually eat a regular dinner and try not to eat much after 7pm.

Exercise:

I currently do some Tae Bo for cardio just to get back in shape and I usually run 5-10 miles a week in the spring and summer months, but I havent run this winter. I have access to everything but free weights, so I am basically looking for advice on supplements and workouts to put on some mass. I really want to focus on my lats (they dont exist), my pecs and my abs especially (they are getting loose at the ripe age of 30) My body tends to cut pretty nice, but any advice on getting cut would be great.

Thanks

[SurfinAmy]

Originally Posted by Erwabo

Preamble:

my pecs and my abs especially (they are getting loose at the ripe age of 30)

oh wow! a ripe old man is joining this board! I don' know Golem, 30 is getting up there.....
Sounds to me like you're doing good already, but if it was me I would definitely make sure have access to working w/ the free weights too, not just the machines.

-Amy

[Erwabo]

Yeah unfortunately, I dont have access to free weights at this time, I just have to work with what I have. I am more or less looking for suggestions on what I should be doing to gain mass. Circuit training, slpit, supplements, how much cardio...things of this nature...any good advice

Here is my two cents with the understanding that you do not have access to weights:

lats - pull-ups, lots of them, with various grips (standard grip, chin-up, close-grip, wide-grip with both standard grip and chin-up).

pecs - push-ups, lots of them, mixing them up. Standard push-ups and push-ups placing your hands of two chairs and going low and slow.

pecs/shoulders - dips, lot of them.

abs - old fashion military sit-ups and knee lifts either hanging from a bar or sitting on a bench.

Get a good book on isometrics for additional non-weightlifting ideas.

getting cut - eat less than you burn. Keep a log of your food consumption and watch how it will affect your behavior.

Good luck!

[Erwabo]

Thanks very much for the advice. I DO have access some circuit training machines, but nothing great, I just dont have access to free weights. There is a leg press, but no incline, so I do have some weight to work with, I will start with that, should I take creatine, or glutamine or protein or any of that stuff?

[Azanmi]

Yeah whatever Putz!

You gonna be in Walled Lake next week? Let's meet up for some sushi.

Oh and .... uh... I don't recall Golom being 6'4" :confused: So I bet you're not reeealy him, are you?

Peace

[Erwabo]

Well my first day of work out went well, I pushed it pretty hard but not to hard..I wont put my numbers up here yet, cuz they are somewhat embarassing,...especially the bench and the curls...the rest were okay, however once I get a routine down, I will put up some numbers. The diet is going well, no cheats really except a Mountain Dew on New Years Eve, but I feel better, but I still need some supplements.

[gcs118]

You are too embarrassed to put your numbers online? C'mon man it's the internet We all started somewhere. And if you are a beginner I wouldn't be looking straight to supplements just yet. Maybe protein powder or something, but I wouldn't look at anything else at least until your beginner gains stop.

[Erwabo]

Day 2

Day 2 went well. I felt a little tired so I didnt enjoy my workout at first, but by midworkout I started feeling better. Here is my basic workout for the time being:

Butterflies:
1 x 12 100lbs
1 X 10 110lbs
1 x 10 120lbs

Inclined Bench:
1 x 10 70lbs
1 x 8 80lbs
1 x 8 80lbs

Flat Bench:
1 x 10 80lbs
1 x 8 80lbs
1 x 6 90lbs

Tricep Pull Down:
1 x 10 50lbs
1 x 10 50lbs
1 x 8 60lbs

Lat Pull Down:
1 x 10 90lbs
1 x 8 90lbs
1 x 8 90lbs

Shoulder Press:
1 x 10 30lbs
1 x 10 30lbs
1 x 10 30lbs

Calf Extensions:
1 x 10 40lbs
1x 10 40lbs
1 x 8 50lbs

Thigh Extensions:
1 x 10 50lbs
1 x 10 50lbs
1 x 8 60lbs

Preacher Curls:
1 x 10 50lbs
1 x 8 50lbs
1 x 6 60lbs

Leg Press:
1 x12 370lbs
1 x 12 370lbs
1 x12 370lbs

Calf Press:
1 x 12 370lbs inside
1 x 12 370lbs outside

20 - 30 minutes of cardio
Ab Routine
Stretching

It generally takes about 1 1/2 hours, but for some reason I never feel like Its enough, but it went well for my second day. Diet part of it still going well. had Japanese for lunch, great food...yum!

[gcs118]

Hey man that isn't bad. When I first started lifting I couldn't even bench 85 lbs. Compared to the rest of the numbers, your leg press kicks ass! Do you do ever mix in squats or deadlifts? And a 1.5 hour workout with all those exercises is definitely plenty to give you a great workout. If you think it wasn't enough...up the weight. Great job :

[Erwabo]

Thanks! Unfortunately I dont have access to free weights so the only thing I can do is leg pressess. The circuit machine has a spot for squats but the bars is gone so I cant do them. The press maxes out at 300 and to be honest the 270 isnt very hard, so I suppose I should slow it down and take about 10 seconds a rep. My legs are so thin and I really want to add mass to them.

[Erwabo]

HA HA OOPS!!! I just noticed, that leg press figure is wrong, its supposed to be 270lbs NOT 370lbs. My bad, not so great now, but hopefully I will get there one day. If you DONT have a gym membership and access to all the great stuff, how can you really work your legs and really build mass.

[gcs118]

Do you access to a leg press machine? Any free weights? I was a sprinter for 4 years in high school and that added some decent mass to my legs. Legs and abs have always been my strong points thanks to my training.

[Erwabo]

Well yesterday I didnt get a chance to work out because I was late and work and then I had to go to my Ninjutsu class, however I will be working out tonight and some cardio on Saturday and workout again Sunday. I get some workout with Ninjutsu...lots and lots of stretching and plenty of activity. I have already lost some weight and trimmed up enough that the wife noticed after only a week...good stuff. :

[Azanmi]

Yes but did she say anything about the pointy ears, jagged teeth and the apparent love affair you have with "Precious"?