SoSuave666
Master Don Juan
- Joined
- Mar 9, 2012
- Messages
- 1,129
- Reaction score
- 874
So man, I've really been lacking in my workouts the past year due to a stressful new work environment and plenty of other time consuming endeavors...but much like bradd80 it's time that I too begin to restructure my day to find time to a.) Intensely workout and b.) eat a more suitable diet.
First a little background:
I was a pretty good athlete in HS. My senior year though I stopped playing bball, lacrosse, and running track because I wanted to focus on my passion of football. Here were my measurables back then:
Height: 6'0
Weight: 185 (lbs)
Body Fat: Not sure, probably around 14-16%
Diet: Pretty good diet. High in Carbs though, and would splurge maybe once every two weeks on something sweet or otherwise poor.
40 time: 4.64
5-10-5 (short shuttle): 4.3ish
Bench: 240 (max)
Squat: 350 (max)
Power Clean: none but probably could have done 230.
Pull Ups: 16 (max)
Nothing too spectacular, but I had broad shoulders and a good pedigree (my dad was an athlete in college) so I was recruited to play in college. Initially I was recruited as a QB, but that didn't work out so I moved around on defense playing some safety and some linebacker. I redshirted my first year so I got an extra semester of literally just bulking up and training. Eventually I found a home at safety as a Sophomore (RS) and started my final three seasons. Had a GREAT strength coach in college and we all had a nutritionist who would help us plan our meals. My measurables in college:
Height: 6'1
Weight: 205
Body Fat: 6.7% at lowest (used the bod pod)
Diet: Very structured and lean. After I got up to playing weight it was extremely precise.
40 time: 4.52
5-10-5: 4.17
Bench: 330
Squat: 445
Power Clean (Became my favorite lift): 325
Pull Ups: Not sure, we didn't test this in college. I'd guess 20-25 somewhere in that range.
So I am about 4 years removed from college and really stopped lifting all that much. My diet has always been pretty good, but I can sense it getting worse. I have stopped going to the gym (6 months ago) but do have a set of free weights that goes up to 75 lbs and an outdoor gym where I can do pushups, pull ups, dips, etc. My measurables when I stopped going to the gym (last time I trained) were this (I'll skip football related stuff):
Weight: fluctuating between 175-180
Body Fat: no clue, probably back at like 10-14%.
Diet: Not my best. I've really stopped monitoring this and sometimes go a whole day eating only one meal.
Bench: 270
Squat: 375
Hang Clean (Stopped doing power): 225x3
Pull Ups: 18
My goals are to get back into a healthy diet routine and redefine/tone my body. I need to have about 4 meals a day to adequately curb my hunger (I know a lot of people do 6 meals a day but I have found 4 meals to be just fine for me). I don't want to bulk up but will be mainly avoiding carbs and taking in as much protein as I can. I will be working solely with dumbells and the outdoor gym as it's all I have time for these days. Any bodyweight/dumbell workouts you can provide will be MUCH appreciated. I know there's a lot that I can do to mix it up, but I will need your help to keep my routines fresh. I love running so I will be supplementing my weight workouts with about 15-20 miles worth of jogging per 7 day week. I hope to workout 4-5 times per 7 day week.
So that's about it. I want to say thanks in advance for any help and keeping up with this log. I'll be updating it hopefully 3-4 times a week.
Lets get it.
First a little background:
I was a pretty good athlete in HS. My senior year though I stopped playing bball, lacrosse, and running track because I wanted to focus on my passion of football. Here were my measurables back then:
Height: 6'0
Weight: 185 (lbs)
Body Fat: Not sure, probably around 14-16%
Diet: Pretty good diet. High in Carbs though, and would splurge maybe once every two weeks on something sweet or otherwise poor.
40 time: 4.64
5-10-5 (short shuttle): 4.3ish
Bench: 240 (max)
Squat: 350 (max)
Power Clean: none but probably could have done 230.
Pull Ups: 16 (max)
Nothing too spectacular, but I had broad shoulders and a good pedigree (my dad was an athlete in college) so I was recruited to play in college. Initially I was recruited as a QB, but that didn't work out so I moved around on defense playing some safety and some linebacker. I redshirted my first year so I got an extra semester of literally just bulking up and training. Eventually I found a home at safety as a Sophomore (RS) and started my final three seasons. Had a GREAT strength coach in college and we all had a nutritionist who would help us plan our meals. My measurables in college:
Height: 6'1
Weight: 205
Body Fat: 6.7% at lowest (used the bod pod)
Diet: Very structured and lean. After I got up to playing weight it was extremely precise.
40 time: 4.52
5-10-5: 4.17
Bench: 330
Squat: 445
Power Clean (Became my favorite lift): 325
Pull Ups: Not sure, we didn't test this in college. I'd guess 20-25 somewhere in that range.
So I am about 4 years removed from college and really stopped lifting all that much. My diet has always been pretty good, but I can sense it getting worse. I have stopped going to the gym (6 months ago) but do have a set of free weights that goes up to 75 lbs and an outdoor gym where I can do pushups, pull ups, dips, etc. My measurables when I stopped going to the gym (last time I trained) were this (I'll skip football related stuff):
Weight: fluctuating between 175-180
Body Fat: no clue, probably back at like 10-14%.
Diet: Not my best. I've really stopped monitoring this and sometimes go a whole day eating only one meal.
Bench: 270
Squat: 375
Hang Clean (Stopped doing power): 225x3
Pull Ups: 18
My goals are to get back into a healthy diet routine and redefine/tone my body. I need to have about 4 meals a day to adequately curb my hunger (I know a lot of people do 6 meals a day but I have found 4 meals to be just fine for me). I don't want to bulk up but will be mainly avoiding carbs and taking in as much protein as I can. I will be working solely with dumbells and the outdoor gym as it's all I have time for these days. Any bodyweight/dumbell workouts you can provide will be MUCH appreciated. I know there's a lot that I can do to mix it up, but I will need your help to keep my routines fresh. I love running so I will be supplementing my weight workouts with about 15-20 miles worth of jogging per 7 day week. I hope to workout 4-5 times per 7 day week.
So that's about it. I want to say thanks in advance for any help and keeping up with this log. I'll be updating it hopefully 3-4 times a week.
Lets get it.