Stallion's Fitness Journal

[EFFORT]

Are you doing straight sets with the same weight? Why aren't you ramping up your exercises? for instance If I was warming up for a 190 lb incline bench press it goes something like this.

barX15
95X8
135X8
155X8
175X3
190X as many reps as I can get pretty much ALL OUT intensity!!!

So the first 5 sets were just prepping/warming up my body for that last set or two....I don't really hit failure on those 5 sets. Yet I still use them to stimulate muscle, I move the bar fast and controlled and pump the prime movers up.

Those are warm up weights for this beast

 

[Being_the_Don]

I'm going to try lose some weight again. I find if I'm not on here on a constant basis, I don't take my training serious enough. Something I've had to deal with is the feeling of letting myself down in the last few months. I got down to 220 at prob 17% bf and shot right back to 235lbs.

My diet has ranged from great, good, to awful, to bad 7 days a week. Like I'll have a perfect day, and ruin it at night. I finally realized that I need to keep a journal...if I do I get my $hit done. If I don't, I miss meals, workout days...I don't stick to any schedule. My sleeping schedule sucks.

I've been trying to up my moral on eating by eating foods that led me to losing 44 pounds 2 1/2 years ago.

I haven't stopped lifting but it isn't consistent. So I feel zero progress is made. I know if I dedicate myself for a couple months, I'll be in great shape for the summer and can go back.

I just want to get back into shape. I'm going to try to do the diet Effort gave me a couple months ago along with the workout for 3 weeks he gave me and take it from there. If I can put in a solid month...I'd be happy as hell. So started Wed I'm starting up again. I'm going to get EFFORT to help me again. Waist size is 42 inches, weight is 237 this morning.

I know I can do this. I'm going to try to post my diet and workout up as much as I can.

Stallion, just keep the focus on yourself and you'll be right as rain.

 

[I-tallionStallion]

Thanks Don. I'll do the best I can. I can lose or gain weight at my own will pretty easily. I just got to keep the focus up. It'll be awhile before I hit any PRs but I already knew that.

Okay friday I'm hurting from a bit from the rows but I expected to beat my body up this week. I've got a training partner again and that makes all the difference in the world for me but partner or not I'm going to do this.

CarlitosWay I'm just getting back started into this. EFFORT is training me and I'm just getting used to exercising seriously again.

My body still looks pretty decent...I haven't lost much muscle I don't think. I don't know whether muscle memory is real or not...always sounded like a farce to me...but if it does kick in awesome. I don't think I look awful but I can see a body just waiting to be sculpted if you know what I mean.

Friday:

Rack Pull From Knee Level- 3x10 - 185 lbs
Pull Through- 2x10 100 lbs
Cable Row- 4x8 - I have no idea, it said 16 on each side though on the machine...whatever.

I look forward to posting another week of workouts and talking to you guys some more. Keep up the good work. I'm glad to see so many I knew a year ago are still dedicated to the iron.

 

[I-tallionStallion]

Monday:

Squats 3x10 - 145 lbs - easy enough
Lat Pull Down 4x8 - 120 lbs easy

Wed:

FLat Barbell Bench 5x10 - 115 lbs was pretty good
Seated DB Military Press 3x8 - 50 lbs


Screwed up royally on my diet on Tuesday...sigh...today was good though. Got all my meals in. Thursday is always the toughest day for me because I have the day off and I'm usually home. I'm going to do my best to get to bed early tonight and get all my meals in. "Catch ya later dudes!"

 

[I-tallionStallion]

Friday

Rack Pull From Knee Level- 3x10 - 190 lbs
Pull Through- 2x10 100 lbs
Cable Row- 4x8 -16

Monday

Squats 3x10 - 150 lbs - a bit harder but not too bad
Lat Pull down 4x8 - 120 lbs -

I forgot to mention that this week and last week I did 2x10 weighted situps with 60 lbs twice

The diet hasn't been bad but it could be better. I feel like I am losing weight though. Hoping to finish this week strong and get back into a normal routine soon. I hope when I weigh myself again I would have lost a few pounds at the end of this week.

 

[I-tallionStallion]

FLat Barbell Bench 5x10 - 120 lbs easier than before
Seated DB Military Press 3x8 - 50 lbs - stuck with this weight - got easier this week thankfully.

Next week I'll have a whole new workout. So hopefully I'm done with this ridiculously high reps for most of exercises haha

 

[CarlitosWay]

That's too much volume for a warm up

How's that a lot of volume...well depends on the person strength/level. Yet I don't over exert myself on the first few sets. Just priming the main muscles. All the powerlifters/bodybuilders I see training daily. All warm up like this even if it takes them 5+ sets to get there. Guess the big guys at my gym are anomalies in all this oh well.

 

[CarlitosWay]

There's nothing wrong with using a lot of sets (the powerlifters at my gym do it too) but you're using too many reps per set and you go up too close to your work set weight. The goal of a warm up is to warm you up, not to make you tired.

I get what you're saying but that was just a quick example I threw up. My workouts are auto regulated to how I feel that day. hell one day I could go barX15, 135X10,165X3, 185X5, 210 X whatever ...

Was just trying to get a point across

 

[I-tallionStallion]

Okay guys keep it in PM's okay? thanks lol

This week I'm just sticking to 4 meals a day lean meat and veggie with morning cardio and evening cardio. I'll be back lifting monday with a new workout and stuff.

 

[I-tallionStallion]

I'm going back to DC again. I've been taking the past three weeks very seriously and EFFORT's got me moving out of my comfort zone with exercises I've never done before. I'll try to keep a diet log on here.

 

[I-tallionStallion]

Long time no see Sosuave. A lot has changed but I'm still lifting.

I'm going to bring back my thread cause it helped keep me shooting straight.

Right now my stats are 218 lbs, 37 waist.

I've been doing a variation for westside barbell for the past 5 months.

I've lost nearly 30 lbs since I've started on a 4-meal diet plan consisting of very little carbs, ground beef, whey, eggs, turkey bacon, salads, plenty of other veges, fish oil, creatine, BCAAs, and almond milk. I eat pretty much the same every day. Here is an example off an non-workout day diet:

Meal 1: 3 scoops whey, salad, banana
Meal 2: 4 eggs, 4 pieces of turkey bacon - salad
Meal 3: .5 lb ground beef - green beans - 16 fish oil pills
Meal 4: Chicken stir fry or 2 chicken sausages with salad

I walk everyday atleast 30-60 minutes in the morning n an empty stomach or with a scoop of whey in me. I take 2 green tea pills, scoop of BCAAs

At 2-3 differnet intervals of the day - I spend 10 minutes of walking here and there when I have time on a treadmill at 4 height - 3.0 Speed

I just started donig high-intense cardio for 10 minutes during one of those sessions this week.

On off days - I try to put in about 100 minutes of cardio in.

(Cardio 15-20 minutes after each workout when I have time)

Workout include Squats, deadlifts, and benching: I do a two week split

Monday

Spread Eagle 3x8 110 lbs
DB Press - 2x5 100 lbs (one second at bottom)
Wide Grip Bench Press - 3x10 155lbs
Military Press - 3x5 - 130 lbs

Wednesday

Stiff Leg Deadlifts - 2x6 - 330lbs
Lat Pulldown - 5x3 - 180lbs
Dumbbell shrugs - 3x8 80lbs
Low Pull Throughs - 3x8 185lbs


Friday

Squats 1x3 330lbs (ATG)
Leg Press - 1x15 - 300lbs
Leg Curl 3x8 - 90 lbs
Glute Ham raises
BBrow - 4x6 - 180 lbs
Decline Situps - 2x8 - 115lbs


------------

Monday

Deadlift - 2x5 - 400lbs
Lat Pulldwn: 4x6 - 170lbs
Ham Curl - 2x8 - 40 lbs
Ab machine - 120 lbs

Wednesday:

Close Grip Bench Press 3x3 - 235lbs
Db Press - 3x10 75lbs
Tricep Pushdown - 3x8 157.5lbs
TBar Row - 80lbs

Friday: - I decided to incorporate a super-squat day into my workout without the worry having having to go up 5lbs everytime I do it since I'm not eating to bulk.

Squats 1x6 - 305lbs
1x20 - 180lbs
DB Pullovers 1x20 - 30lbs

Super set 3x ==all to failure

Dips /bw\
1x15 1x15 1x11 - 41 reps - Adding weight next time I do this

Pullups /bw\
1x5 1x5 1x5 - 15 reps - Still suck at these

Decline situps - 65 lb dumbbell
1x18 1x16 1x21 - 55 reps

I take off from dieting on Saturday - I eat bad but not a lot of calories (around 3000-4000)

Sunday is a mixed bag - sometimes I stay on diet, sometimes I don't - I need to have a mixed day for sanity reasons I've come to realize. There are always family gatherings and what not and Saturday is my day to hangout with friends.

Goal weight: Somewhere around 200lbs by the end of December. At that point I'll probably just be maintaining my weight while working on strength.

Long term? I need to see myself with 18lbs less to choose. Whatever looks best is where I'm going.

I've not done 1 rep max workouts yet - I want to get to a 500 lb deadlift in 6 months. I assess I'm somewhat close - may be strong enough - may not be.

Not gigantically huge improvements from my journal however I'm still pushing the heavy weights! Good to be back. Been meaning to do this for a long time. Comments and criticisms are welcome.

 

[I-tallionStallion]

No. My workouts don't suffer. Empty stomach or not as well - no substantial strength loss

 

[Quiksilver]

Good to see you back.

 

[I-tallionStallion]

Thanks Quiksilver, good to see you too.

Wednesday:

Stiff Leg Deadlifts - 2x6 - 335lbs PR
Lat Pull Downs - 5x3 - 182.5 PR
Dumbell Shrugs - 3x8 80lbs
Pull Throughs - 3x8 187.5 PR

10 minutes high intense cardio

2x10 minute cardio low intensity

 

[Fuglydude]

Good to see you back brotha, are your goals to get leaner?

Your diet could use a bit more work:

- Try and get in 5 meals/day. I think this is crucial to rev up your metabolic rate and always give your body good quality nutrients to recover and grow.

- Get rid of crap like turkey bacon, chicken sausages and other processed crap that human beings aren't meant to eat. Even ground beef isn't that good for you when you're trying to cut. I eat around a pound or more of red meat/day when I'm bulking, but you should seriously consider going to things like steak, chicken breasts and fish for your natural protein sources instead of what you're eating.

- Spread out your fish oil pills. I think you'll have way better absorption if you have 3-4 pills w/ every meal instead of just taking all 16 in one shot.

Hope this helps.

 

[I-tallionStallion]

Hey Fugly, long time no see. Hope you are doing great!

Yes I'm trying to get leaner. Goal by Dec. 23 - 202-205


Honestly, sometimes I eat 4 meals, sometimes 5. I do it for caloric reasons not because it supposedly boosts my metabolism. If I woke up at 6 a.m. in the morning, I'd do 5-6 meals but I generally wake up at 9 and work at 11.

So I eat at 10 - 1 - 5 - 8 - (sometimes I have a two full hardboiled eggs here at 10 with some carrots or something)

I generally never eat chicken sausages but the more natural ones taste good. Turkey bacon I enjoy and it helps me be able to choke down eggs and still enjoy them. It's a variation of the Get Shredded Diet by T-Nation
http://www.t-nation.com/free_online...g_performance_diet_mass/the_get_shredded_diet

Screw fish - too expense
Screw steak - makes me want to barf
Screw chicken - I already eat it as my last meal

I love my red ground beef - especially in a stirfry with some Havatari cheese - yum.

You are absolutely right, these are great tips to optimize my diet.

If I could trust myself to take fish oil multiple times a day - I would - better off just taking the 8 pills with my one meal.

Weighed myself today - 217

In the past 5.5 months I've come down from 244 - Seems to be working - just not super fast.

Thanks for the help, will try to keep chicken sausage out of my diet for sure.

 

[ProDJ26]

Welcome back arch rival

 

[I-tallionStallion]

Welcome back arch rival

Thanks but I'm no ones rival.

Surprised to still see you around here. Good for you man.

-----------

Weigh in on Saturday - 216lbs

 

[I-tallionStallion]

Starting rant: I'm still lifting, just not posting obviously. Did I mention I really really hate trying to lose weight. I've made very small progress.

I weigh 218. I know what I have to do yet it's been hard to follow and I've been using my weekends as "free-for-alls" and paying the price. So let this be a lesson to everyone, dieting isn't 5-days a week, it's 7 with one or two cheat meals. You can easily undo everything you've done.

So anyways I'll post up my diet for now. Still doing strength exercises - benching, deadlifting, squatting, but I've only made serious progress in benching. Deadlifting has stalled at 390 lbs for 2x5 and I've been doing 20rep squats around 200lbs. Benching however has gone up a lot more. My closegrip is now at 240lbs for 3x3. My widegrip is 180lbs for 3x10. Still doing a strength oriented workout for the most part.

I'm considering trying one of my older routines cause I'm bored to death of the one I'm on and there are certain exercises that I really hate doing because of what it does to my back. I've always had back pain, even as a kid but some exercises aren't worth the pain it puts me through. Military Standing Press and pull-throughs are my least favorite currently.

I've been getting in nearly 300 minutes of cardio in the last 2-3 weeks. Going to the gym 3 times a week as well.

Sample diet:

3 scoops of whey

apple

4 eggs, salad

3 scoops of whey ----- or chicken + veggies

Chicken + veggies.

During the day I take a multi-vitamin, and 6 fish oil pills, 2 green tea pills

Going to try to have more chicken + veggies and keep just one shake.

---------------

Mon - 60-70 minutes cardio on treadmill - 4incline, 2.3speed

Tues - 60-70 minutes cardio on treadmill - 4incline, 2.3speed --- Gym

Wed - 60-70 minutes cardio on treadmill - 4incline, 2.3speed

Thurs - Wed - 60-70 minutes cardio on treadmill - 4incline, 2.3speed --- Gym

Friday - 30 minutes cardio (leg day in the gym) --- Gym

Cardio will be done either during the day or night - split up

Saturday & Sunday - I want to start doing 30 minutes of cardio each of these days.

I'm running out of time before the summer. I want to be around 200lbs by the end of June. Let's hope I can stay the path.

I'm going to finish this journal! I'm so close to being exactly where I want to be, just one more push.

Hopefully next time I post, I'll have good news.