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sddb27
01-09-09, 4:49 am
And so it begins......
A little about me and where my head is at. I recently graduated law school and let myself get out of shape. I moved home to Ohio from Chicago to be close to my family. I just got a job offer in the last couple of days and just got engaged on new years eve (corny I know but she ate it up). In a way this is a new begining for me. With everything else going on I am rededicating myself...well to myself. Currently I am 5'10" and weigh in at 312. I decided in the last few hours that I'm tired of the beer gut and tired of people telling me that I have the body to compete if I had a better diet. The first step is getting my workouts consistent. Step 2 is figuring out my calorie needs. My 1st workout will follow later on after I get some sleep and get to the gym which is step 1. Step 2 is figuring the calories which I will use this weekend to shop and prepare and that will follow early next week. I already have my paks ready to go 1. animal pak, animal nitro, and animal pump. I'm not sure which protein I will use, I'm thinking either syntha 6, optimum whey or isopure depending on total value, price, amount of protein per serving, number of servings and all that jazz. The road to redemption begins today and hope to see many of you along the way. I'll keep you all posted.

sddb27
01-09-09, 2:01 pm
As promised went to the gym this morning and got back at it. As I thought my conditioning was shit but had a great pump all the way through. Did chest today, it went okay, used weight that I could push with a minute rest.

Bench Press 135x12 225x12 255x12 275x10 275x8

Incline Dumbbell Press 75x12 75x12 80x10 80x8

Bosu Ball Pushups 4 sets x 12

Full Bodyweight Dips 8-8-8

Free Motion Standing Flys 50x15 60x12 60x12

Cut cardio short due to time but Treadmill at 3.5 speed for 15minutes.

Fatigue hit hard and fast during incline dumbells weight wasn't impressive but I pushed through and it felt good. I'm only going with the animal pak and flex with the optimum whey for the moment. I want to take the next two weeks to get my wind and then I will throw in the animal pump.

sddb27
01-11-09, 4:31 pm
Getting after it on back day felt good, had to be careful thought I tweaked my back a little on the deadlifts but all was well. Again the fatigue is a factor and it will take a couple of weeks I know but it still is slowing me down early on.

Pullups wide grip x 8; neutral grip 8; reverse grip 7

Deadlift 135 x 15; 225 x 12; 315 x 12; 365 x 10; 405 x 8; 405 x 6

LatPulldown wide grip 140 x 12; 160 x 12; 180 x 10; 180 x 9

Dumbbell Row 90 x 10; 95 x 10; 95 x 8

High Row in partial squat Free Motion lift 90 x 12; 100 x 10; 100 x 8

Back extensions 3 x 15

abs

v-sits 3x15

planks 3 x 30 seconds

15minute walk on the treadmill at 3.5

sddb27
01-13-09, 8:30 am
Did shoulders yesterday which is always my favorite day in a sadist sorta way.

10 min warmup on treadmill

Hammer Strength Shoulder Press 15 x 1 wheel; 15 x 2 wheels; 12 x 2 wheels + 25; 10 x 3 wheels; 9 x 3 wheels (1 wheel equals 1 45lbs. plate)

Dumbbell shoulder press 12 x 75; 10 x 80; 10 x 85; 9 x 90

Dumbbell upright rows 12 x 65; 10 x 70; 10 x 70

Barbell Shrugs 15 x 225; 12 x 315; 10 x 335

Lateral raises on Free motion lift 15 x 15 x 3

Posterior delt on free motion cable cross 15 x 15 x 3

skull crushers ez curl bar 10 x 70; 10 x70; 8 x 80

Tricep pushdowns 12 x 80; 10 x 100; 7 x 120

Ab work

home, shower, nap!

sddb27
02-09-10, 1:34 pm
Its been over a year since my last post. I had just started a new job that sent me all over the country for training and evaluations. Lets just say traveling is not good for getting back into training from a diet or workout standpoint. Once things settled down I was able to get back on point but I was just sneaking in cardio workouts when I could with maybe a quick 2 round circuit to get the blood flowing. I've been working out consistently now for over 6 weeks and I feel good. I'm on a basic stack, with the Pak, Protein and ZMA, and for the most part I have the diet under control with a slip here and there i.e. super bowl weekend. My strength is up and my cardio isn't so miserable. I make sure I get in at least 20 minutes of cardio every workout and I believe its helping with my ability to hit more reps in my sets. I'm noticing that I'm hitting failure much later in my set range.

Cardio warm-up 8 minutes
Bench 315 x 11; 335 x 6; 365 x 4
Hammer strength Incline press 2 wheels and a quarter x 10; 3w's x 8; 3w's x 8
stability ball push-ups 3 x 10-12
Standing Freemotion Flys 3 x 15
regular push-ups burnout to failure

cardio treadmill 35 minutes incline @ 6 speed 3.5, 3.8, 4.0 535 calories burned

sddb27
02-12-10, 7:52 am
Tuesday and Wednesday went well. Tuesday I blasted back, and Wednesday I hit cardio and triceps. I hit back on Tuesday and did deads for the first time in over a year. You have to crawl before you can walk but I was definitely disappointed with the weight. I hit 315 for 2 sets of 8 and my last set I did 5. Next week coming off the weekend I'm going to start with back on Monday and may work my way up to 315.

I took Thursday off reluctantly but I think it was good. I'm going in this morning feeling rested going after legs today and shoulders Saturday.