Potbelly's Summer 2007 Transformation Thread

[Potbelly]

Hi everyone,

I'm back with a new transformation thread. I definitely failed my last one because I went on vacation for 2 months....went to college....gained like 15-20 pounds....and now I am here...back as a lard ass

My goals are clear. My path is simple. My mission....is to get fit.

Starting Stats:

WEIGHT: 183 lbs
HEIGHT: 5'10"
%BODY FAT: 23%

Target Stats:

WEIGHT: 160-165 lbs
HEIGHT: 5'10"
%BODY FAT: 13% AT LEAST UNDER 15%

TIME TO DO THIS

 

[donjuanjovi]

Good luck.

So what exactly is your plan?

 

[zer^cool]

amazin quote!

 

[Potbelly]

yeah i'm still pretty sick. i'll be running/working out friday morn at the earliest.

gonna post my routine soon

 

[Zerix]

If I can only knock 1% off my BF then I have reached your target stats haha.

 

[Potbelly]

nice zerix! that's great! you must be in shape man. what did you do to get fit? i'd appreciate some advice

update; feeling much better mucus is dying out

 

[Potbelly]

As promised here is my plan. I am doing fast-pace walking a lot...at least a few miles a day on weekdays because I work and the place I eat at is about a mile away (on campus). I could ride my bike but that is counter-productive unless I was REALLY in a rush (but then again I'd just run).

Also for cardio I am doing AM cardio on the elliptical I have in my house. Nothing extreme so I don't lose too much muscle mass. hmm...I also jump rope for 10 minutes in the morning ot loosen up and wake-up/warm-up before going on the elliptical and WATCHING SOME PIMPIN PLANET EARTH FOOTAGE

ok

Friday
- DB Curl
- Bent DB Row
- Lat Pulldown
- Deadlift

Sunday
- Flat DB Bench Press
- Incline DB Press
- Overhead extensions
- Decline weighted crunches
- Decline leg raises

Wednesday
- DB Shoulder Press
- Hamstring Curl
- Calf Raise
- DB Squats

that's my plan

 

[Warboss Alex]

Doesn't look too bad. Why no barbell exercises?

 

[Potbelly]

The gym I use is at school and they have barbells. I plan on swapping out the freeweight stuff w/barbell exercises. ie. DB squats --> barbell squats.

trouble is, I don't have a spotter...guess I could find one...

 

[Warboss Alex]

The gym I use is at school and they have barbells. I plan on swapping out the freeweight stuff w/barbell exercises. ie. DB squats --> barbell squats.

trouble is, I don't have a spotter...guess I could find one...

don't need a spotter for barbell squats.

if you have a power rack you can set up incline, flat or decline barbell bench in said rack and so you won't need a spotter for anything..

 

[Potbelly]

ahh ok. thanks man. I will do more barbell exercises then...just gotta get to school on the weekdays