Motivated's Journal and Progress Timeline

[Motivated]

Hey everyone.

Been around here for a while, and I think its about time for me to REALLY progress.

I'm motivated, again, so I guess I'll start with today - FRIDAY, and then explain my history.

My stats:
Male, 18 years old, 6'1, ~183.5lbs. (as of today)

MEASUREMENTS as of 3-3-07
Weight: 186.4LBS (n)
LEFT Bicep: 12.5unflexed | 13 flexed
RIGHT BICEP: 13in unflex | 13.5flexed
WAIST BELOW NAVEL: 37
CHEST: 40
LEFT QUAD: 22
RIGHT QUAD: 22

~MAX LIFTS (more or less correct):
Squat: 230lbs >_<
Flat Bench: 185lbs
Standing Military Press: 120
Barbell Curl: 95
Barbell Rows: 125

Goals:
I'm looking for a more defined, cut physique ala Bruce Lee.

Problems:
Belly fat, love handles, under arm fat. >_<
Flabby in lots of areas.
School messes me up sometimes, morale-wise.
Steady, good food is sometimes hard to come by due to school.

By the Way:
I'm somewhat educated in terms of dieting and mechanics of everything (been reading around here for a while). I know there is no such thing as spot reducing and I'm willing to do cardio.

The Nitty Gritty:
Okay, so here my current work out schedule. It's kinda MAX-OT'ish. I'm looking for growth.

MONDAY, WED, FRI are lift days. The rest are cardio cept Sunday.
----
MONDAY - Back and Biceps
-BACK-
Rows
(105 x 5) (115 x 4)


Need more here for back, I know.
I'd do dead lifts, just unsure about form.
I think I got them okay? And I dont really have anywhere to do pull ups, except some sort of tree :P

-BICEPS-
Barbell Curl
(75 x 6) (80 x 4)

Alternating Dumbell Curls
(25 x 6)(30 x 4)


Hammer Curls
(30 x 6)

Wednesday - Chest, Shoulders, Tris
Flat Bench
135 x 5 Warm (160 x 6) (165 x 5) (170 x 4)

-SHOULD-
Military Press
(105 x 5) (110 x 4) (115 x 3)

Dumbell Press
(30 x 6)

Standing Side Lat Raises
(15 x 6) (20 x 6)

-TRIS-
Kickbacks

(25 x 6) (30 x 4)

Friday - Legs, Abs
-LEGS-
Squats
(215 x 5)(220 x 4)(225 x 4)

Hamstring Curls
? x 6
? x 5
^ tested out random weight, forgot what it was. what do yall suggest just by looking at my stats.

Abs
Crunches till failure
Side Crunches

As for Cardio, it usually consists of me jogging and running for as long as possible. I can run 7-8 minute miles and I usually go for 2 miles.
----
Now, I know my routine needs tons of work, but thats what I'm here for.
If any of you all could tell me what I should add, modify, or take away, or tell me what to add and how much I should lift (based on my stats above) to remove the need for trial and error (just give me a ballpark estimate of how much such I should lift).

I've been doing this for two weeks, so far. I've noticed growth specifically in shoulder and biceps.

----
FOOD:
Now for diet (sorry I know this is a long thread):
I try to eat as good as possible seeing that I want to get cut.
I try to focus my carbs (cereals, rice) towards the early part of the day and concentrate the majority of them in the morning and before and after I lift.

On cardio days I really try to eat carbs in the morning after I run, (I try to run on an empty stomach, I know thats a myth, eh?). Please, people, correct me if I'm wrong! :P

I eat quality protien, usually coming from Tuna, Chicken breasts, steak and cottage cheese. I do not supplment (i've had kidney issues in the past and creatine has not helped it, bad experience - we're not sure if its attributed to its use). And I don't usually like Protien shakes, but I can cram down cottage cheese and tuna like no tommorow. Only thing I take are multivitamins every morning after breakfast.

I always try not to eat 3 hours before I sleep. I drink as much water as I can and never ever drink soda.

I also hate hate hate counting calories, so i don't foresee (unless completelty necessary towards progress) myself counting calories ever again.

I try and eat a lot of small meals throughout the day.

My History/Random Notes:
Back in 2004-05 I was a tad over weight, thanks to this site I educated myslef and lost a nice 15-20 pounds - but then I realized that I was now a skinny-fat person (the ugliest thing!). So since then I've gone on half-a$$'d regiments - from HST to Max OT and I've noticed Max OT-esque routines worked best for me. But now, since i just got my nice new weight set, I want to start fresh!

I'm up for trying anything new and I work out at home in my garage. I have an olympic set with 300lbs.


Okay I'll shut up now:
If I'm missing anything or have any questions and comments, please ask/tell. I'm really Motivated now - I want to be nice and cut before I leave for college in August (it'd be nice to look a lot better by May).

So please, leave anything.

My next post will be what I did today (which was cardio, I'm a day behind due to my lucky car accident that pushed this week a day behind) and some progress pics so you guys can get an idea of where I stand.


As for finishing questions:
- How's my routine?
- What should I add/remove, and how much should I lift if you recommend adding something (estimate based on my stats).
- Should I do cardio on the same days as lifting?
- How's my diet? (I know I was vague).

Thanks everyone!

I'd appreciate some help and guidence from all of you experienced folks!

[Motivated]

Friday, March 16th, 2007.

Supposed to be leg day, but leg day will be on Sat (i'm behind).

Did cardio, ran 1.3 miles in 10 minutes.

After cardio I ate a Kashi Flaxseed nut bar and a bowl of cereal and milk. ~40 carbs, ~400 cals., ~20 protien.



Below are progress pictures as well....
In Chronological order.
Attachment 2651

Attachment 2649

Attachment 2650

Attachment 2652

Attachment 2648


Please tell me what you suggest I should do? (bulk or cut?) and what you suggest to kill the flab and gain some muscle?

suggestions, comments, questions? feel free to refer to these two posts... i plan on massive change and im motivated!

please comment on what i should work on.

thanks!

[Motivated]

Bump, come on guys! :P
comments - tips - questions - anything?!

Well, I'm off to do Monday's workout, I'll post when possible.

Hello Motivated and welcome to the Online Journal. On behalf of my DiscussFitness brothers and sisters, please accept an apology that you haven't received any input. We've all been a little sleepy the last couple of days.

Regarding nutrition, why don't you start a food log to help you with your goals. Many of us here use the website FitDay - Free Weight Loss and Diet Journal. You can provide a link to your food journal in your signature line and your log will be available for others to see. You'll get more comments that way.

With regard to your training plan, my suggestion is that you focus on the big muscle exercises rather than some of the isolation exercises you have listed. You'll work your biceps when you do pulling exercises and you'll work your triceps when doing the pushing exercises. Hopefully someone else will jump in and give you some suggestions as I am primarily a bodyweight-only training guy. But you should be doing squats, deadlifts, bench presses, overhead presses, and maybe some bent-over rows.

Many of us here train following the workouts posted at CrossFit - see Welcome to CrossFit: Forging Elite Fitness. This training would definitely help you achieve that lean look you desire.

I suggest that your cardio emphasize intensity rather than duration, 2-3 times a week for about 20 minutes.

Have a great day!

[Motivated]

MONDAY - 3/19/2007


BACK
Deadlifts: (135 x 10) (205 x 8) (205 x 6)
experimenting with weight, first time i did these seriously-

Rows: (105 x 5) (115 x 4) (120 x 3)

Barbell Shrugs: (135 x 10) (135 x 10) (135 x 10)
-heard traps responded well to high reps-


BICEPS
Barbell Curl: (80 x 6) (90 x 4)
Alternating DB Curl: (25 x 6) (30 x 4) - failed on last set
Hammer Curls: (30 x 6)

FOREARMS
Reverse BB Curl: (65 x 10) (65 x 8) (65 x 6)




Since I missed legs last Friday, I threw them in on Monday.


LEGS
Squats: (135 x 10) (135 x 10) (215 x 6)
-again, like deadlifts, testing new grounds, perfecting form and such-

Hamstring Extensions (whatever theyre called when your laying on stomach): (70 x 10) (70 x 10)

Leg Ext: (70 x 10) (70 x 10)

Don't like leg work out so much, I have to move around weight and such to make it more balanced. As I said, its kinda trail thing with these new work outs....

HOW I FEEL:
Good, motivated! I'm free from the bonds of a crazy ex and starting fresh and new. On Tuesday, I felt a little sore, (lower back actually very). Biceps look a tad pumped, delts are rounding out and fat looks like its thinning.

I'll start to explain diet better once I get time. I know its a huge factor but I think i'm doing okay with estimating calorie intake and timing food right.... always room for improvement though!

Okay, now for Tuesday's post.

TUESDAY- 3/20/2007
A little down today, in terms of motivation and food intake... Had an emotional and personal low blow, but thats life! I still ran though :P

Okay, cardio felt good besides it being quite cold and rainy for the sunshine state. I ran 1.5 miles in 13 minutes... Not my fastest (I used to run miles in 5 min and 40 seconds)...

Food and water intake was not where it shouldve been... I can't let minute ex-girflriend personal matters intefere with progress! :/

But alas, I worked out....

Okay guys. Two posts - one night!

Chew on that, comments, tips, anything would be appreciated! :P



EXPECT new measurements soon and another weigh in. Lets see if the progress in the mirror is mathematically there!

[Motivated]

bump,

ill be up with todays post tonight! (if all goes well)

shoulders hurt as i type :P good thing!

[Motivated]

WEDNESDAY: 3-21-2007
Wednesday - Chest, Shoulders, Tris
Flat Bench
135 x 5 Warm (160 x 6) (165 x 5) (170 x 4)

Incline Bench
(135 x 6) (140 x 5)

-SHOULD-
Military Press (ONLY REPPED 105 once! delts were dead?!) THATS NEVER HAPPEND TO ME, so i was quite sad.
(105 x 1)

Dumbell Press
(30 x 6) (mangaged to finish these...delts were crying)

Standing Side Lat Raises
(15 x 6) (20 x 6) managed to finish these

-TRIS-
Kickbacks
(25 x 6) (30 x 4) felt it burn, good.


THURSDAY 3-22-2007
CARDIO

Ran 1.6 miles....in 13 minutes. Felt great. Hamstrings and lower back are still sore from monday, oddly enough. Can see strings of muscle fibre from under skin of delts now (only when i move them)...so I guess thats a good thing. Theres also a more rounding out apperance to them. Upper chest looks a tad more developed as do biceps. Other than that, waist looks the same But hey, everything can't happen at once, right?


------ BUMP


Can I have any comments lol? You guys are usually flooding threads! It must be me!

Alright,

I'll do todays post after I work out...

I gave you my comments.

[Motivated]

Oh gosh, I thought I thanked you! Although I did, but I had to repost cuz of some technical difficulty.

I appreciate it Per!

I skipped legs today as I did them Monday. Next week I'll be back into the s

[gymgirl]

Hi, Motivated!

I too aplogize for taking so long to respond to your thread. I have checked it out a few times, and get 1/2 way through a post and get inturruped! I've been meaning to post but things have been a bit hectic lately. my apologies.

I wanted to say your progress pictures are fantastic. I see a really difference between the first ones from late 2006 and your most current.

I tend to agree with pierini and would suggest you think about trying full body compound movements rather then these isolation exercises you are doing. I think you will see a big difference.

[Bearbait]

I like what you are doing keeping nice and simple. You are squating, deadlifting and benching in my opinion those are the best lifts you could be doing. Read up on the form for these lifts and keep practicing and add weight when your comfortable. I can't comment on your cardio because I don't do any. Good luck and I look forward to seeing your progress.

[Motivated]

Saturday, March 24, 2007

Before Cardio, I took a pic of myself for progress' sake..

You think Im going any where? :P These are pics of me right after waking up (so I think that effects how you look, in terms of thiness).

Attachment 2663[ATTACH]Attachment 2665[/ATTACH]

Comments?

And thanks for the replies everyone, youre really motivating me..

Now for some cardio >_< To kill that pointed out flab. (damn lovehandles)

I cant wait till theyre gone! I just wonder if I'm getting too skinny? I def. see more back and more bicep/traps/shoulders....whats your opinions?

[Bearbait]

I think you have lost most of your "flab" I wouldn't worry about that. You are making good progress keep doing what you are doing and you will see alot more. Make sure you get enough protein in your diet to build that muscle find a protein shake that you like and supplement with that.

[Motivated]

Sunday March 25 2007
Went out last night, got home around 2AM, skipped on the alchohol for bodies sake (parents are strictly against drinking and so am I), although I did have some carbs (pita) around 1am...thats not too detrinmental I hope?

Today is a rest day and I'm looking forward to lifting tommorow.

JUst gottta focus on school work today and eating good.

Thanks for the replies Bear!

Alright guys. I'll post my work out tommorow and possilby some measurements to see if theyre are any differences from March 3rd (i'm a progress monster, I have to know, even if progress is doubtful...).

Take it easy everyone; have a good Sunday.

- Motivated

[Motivated]

bumpity bump bump