Firehawk's Journal to Fitness - Fat Loss Phase 2

[Firehawk]

I am excited guys. I know this is FINALLY the year that I get to see my abs in clear and distinct fashion.

Currently I am:

Height: 6'3
Age: 26
Weight: 275 lbs
Fat%: ~25%
LBM = 205 lbs

I expect this year:

Less than 240 lbs in weight (Ideally about 230).
Bench: 315 max (currently at 245)
Deadlift: 405 max (can do 405 but not without improper form, so want 405 with perfect form)
Box Squat: 315 max (we'll see)

BF%: 10%
LBM: 210-215 lbs (would put me around 235-240 cut)

Some of the goals are high, but when I set high goals i achieve more. I fully expect 10% bf and expect to be under 240. I also fully expect to bench 315 by next christmas. I actually expect my body weight to be 240 by summer. I'm only 35 lbs away from it, but my body is really starting to fight me already. Ive been over 20% bf ever since i can remember, and i don't think my body is ready to let it go that easy lol.

If you wish to view any progress i made in my last journal, here is the link to that journal:

http://www.discussfitness.com/forums/showthread.php?t=20616

[Firehawk]

The start of a new workout cycle, same routine, just new beginning.

Chest/Tri's

BB Flat Press

135 x 6
165 x 6

195 x 4
200 x 4
200 x 4
200 x 4
200 x 4
I started at 195 cause i wasn't sure how i'd feel after my vacation. It felt' just fine though. So i went back to where i left off, and still got all the reps. If I feel real good next week Ill go to 205, otherwise ill stay one more week at 200.

DB Incline Press

72 x 4
72 x 4
72 x 4
72 x 4
72 x 4
Pretty easy. Ill go to 77's next week and if it feels light after 1 set ill go to 79.5's or 82's. The last set was a bit tough but nothing i couldn't handle .

BB Close Grip Press

155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
Will go to 160 next week. I have increased on these 3 of the last 4 or 5 workouts i think. Very happy about that. Can't wait to get to 225 .

Skullcrushers

90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
Gonna go to 95 next week. I go behind my head with these rather than touch my forehead, it feels better and doesn't hurt my joints!

EDIT: Forgot about the new pushups thing I'm doin.
Pushups x 5

I'm going to try to add 1 or more pushups every week after my chest/tri's workout. When I get to 20 pushups im going to start a new set and try to build up another set of 20 pushups, so I'd be doing 2 sets of 20, and so on. I want to see if my muscles will build that endurance while I'm lifting heavy and while I'm cutting. Should be interesting.

Diet starts tomorrow. I'm still eating like crap, gotta get that changed around. My will is strong though, and I shall overcome!

[gcs118]

Still lookin' strong even after that nice break :

[Gilogy]

Good luck with your new goals Firehawk! With your dedication, I'm sure you'll succeed.

Originally Posted by Firehawk

I'm going to try to add 1 or more pushups every week after my chest/tri's workout. When I get to 20 pushups i'm going to start a new set and try to build up another set of 20 pushups, so I'd be doing 2 sets of 20, and so on.

I'm curious to see how you do with this. Couple of months ago I started to do something similar in that I added push ups to my warm-up before the work-out. Didn't think I would have enough strength to build on if I did it at the end of the work-out. On average, my increases are about 1 per wk. Currently up to 38. Go for it Bro! :

[Firehawk]

IF I did them before my workout I would be weaker for the workout which didn't make sense to me. Yeah I am curious to see what happens too. I think maybe i can add 1 on average a week. Depending though if I had a super intense workout, maybe won't add any lol .

I hope I can achieve what I've set out to do. It's gona be a battle like always!

[Firehawk]

Originally Posted by gcs118

Still lookin' strong even after that nice break :

I was real happy not to lose anything. Not happy about the diet lol, but I will fix that soon too .

[luke.w]

Originally Posted by Firehawk

I'm going to try to add 1 or more pushups every week after my chest/tri's workout. When I get to 20 pushups im going to start a new set and try to build up another set of 20 pushups, so I'd be doing 2 sets of 20, and so on. I want to see if my muscles will build that endurance while I'm lifting heavy and while I'm cutting. Should be interesting.

Nice approch for this Firehawk, yeah, definately do this after your weightlifting, It would be interesting to see if this helps increase your bench, as your bodyweight is heavier then your bench.

I should do something similar for my "one-armed push-ups".

[CF-OC_gal]

Great goal setting Firehawk. It's good to reset your sights on what you want to achieve.

Go for it!

[Firehawk]

Originally Posted by luke.w

Nice approch for this Firehawk, yeah, definately do this after your weightlifting, It would be interesting to see if this helps increase your bench, as your bodyweight is heavier then your bench.

I should do something similar for my "one-armed push-ups".

Yeah but when you do pushups you aren't pushing your entire bodyweight unless you do a hand stand and press up that way lol . It should be interesting to see what happens.

It's my understanding that when you do a standard push-up, it is the equivalent of 62.5% of your bodyweight.

[gcs118]

Originally Posted by pierini

It's my understanding that when you do a standard push-up, it is the equivalent of 62.5% of your bodyweight.

How do you figure 62.5%?

[Firehawk]

What you can try to do is put a scale under your hands, do a pushup and see what kinda weight you are actually pushing.

[luke.w]

Originally Posted by Firehawk

Yeah but when you do pushups you aren't pushing your entire bodyweight unless you do a hand stand and press up that way lol . It should be interesting to see what happens.

Thats true, I didn't think of that, but still, it's going to benifit one way or another.

I got the 62.5% from someone on another forum website who did a push-up on a scale and measured the weight reading on the scale. It was good enough for me.

I only do bodyweight workouts so I'm not an expert on this subject. But it's my opinion that doing push-ups will NOT contribute to increasing your bench press poundage as far as a single-rep max, but I do believe it will contribute to your muscular endurance that will increase the poundage volume during a workout.

example - bench press 250 lbs. - 3 sets of 10 reps = 7,500 total pounds volume.

example - push-ups - 25 reps x 3 sets - person weights 200 lbs. = 9,375 pounds volume (200 lbs. x 62.5%) x 25 reps x 3 sets.

With a consistent push-up program, I believe you'll see improvement in your 3rd, 4th and 5 rep sets of a bench press workout.

But again, I'm no expert, but I would welcome you sharing your actual results.

[gcs118]

That is an interesting theory pierini I've never heard anyone say that before. Hmmm...