To tear up the 225 weight class.....

[So Fresh 007]

Hey guys my name is Ryan but only my granny gets to call me that everyone else i know calls me Dauby bc of my last name but ive had a goal to meet and i think an online journal will help me keep track of my progress. Im 19 and I am currently in between jobs but i hope to be workin again soon but for the time being i can actually workout at normal times where beforei was hittin the gym at 1230 to 1 oclock in the morning. My goal is to go from 236 pounds now to well under 225 by the time the state powerlifting competition hits while at the same time trying to build or maintain my size.And after that i hope to hit around 210 by the time i head back to school in august. My daily calorie intake should be around 4405 to maintain so im goin to try and cut it down to around 3250 to shed off some of the weight.
Well now that thats out of the way ill outline a bit of my program and maybe with a couple pointers from u guys ill fine tune it to help reach my goals.

Alright monday will be shoulders and traps+ 45 min cardio
tuesday will be leg day and calves
wednesday will be my off day
thursday will be my back/traps + 45 min cardio
friday will be my arm workout bis/tris/little chest+30 min cardio
Saturday will be my true chest day bc very few ppl at my gym
lift on saturday so ill get it in then+ 45 min more cardio

If anyone can see some improvements theyd like point out im all ears and willing to make some changes to my schedule if something doesnt look right to some of the more experienced guys on here

[So Fresh 007]

alright today is a shitty day in the state of ohio snow and ice all over the place no power at the gym and frigid temps so basically the plan is flawed from the begining but very strict on the diet which was tough on a day all alone at the house but about an hour on the bike and twenty minutes on the eliptical caught up some of the energy i would have burned working out but other than that just a lil bit of weightlifting equipment here at the house curl bar and some dumb bells but thats about it ..... so i did 5x20 on curls and 6x15 on skullcrushers and did some forearm work nothing hardcore but i did get the intensity up with a lil bit of bench nothing much only like 150 lbs total at the house so it was an uneventful day but power should be back on tomorrow so ill be hittin the gym extra hard

[Madcat]

Where ya from bro, fellow Ohioan here living in South East Cbus, Groveport to be exact. Let me know. Looks like a good plan, GL and keep us posted.

[So Fresh 007]

today was a fun day had an amazin work out with scotty too hotty and we just blasted everthing on upper body just to shock us into the new split im bout to begin tomorrow heres a basic break down of today just a lil bit on alot of areas so here goes
Bench 135x10, 185x5, 205x5, 225x3
Incline 135x10, 155x5
Incline DB Press 45x10, 50x10, 55x8
Flat DB Press 55x10, 60x8, 70x5
Pullovers 35x10, 45x10, 55x5
Pulldowns 125x15, 135x10, 150x8
T-Bar Rows 45x12, 55x8, 55x10
*Need massive work on these just that little weight
absolutely exhausted me
One Arm Reverse Curls 35x15, 45x15, 55x10
Superset with Reverse Curlse 50x10,50x10, 50x10
Situps 75
Hyperextensions 50
thats it on the workout portion of the day i told u it was all over the place but going to begin my strict split as of tomorrow
45 minutes of cardio on a bike
I did my cardio at home today bc the gym was a little cold and iforgot my mp3 player so it just wasnt feeling right on the treadmill plus my knee was gettin a lil sore bc of the cold so i took the low impact way out by using the bike
Ill update my diet tonite after i finished all my meals but wanted to get the training part out of the way before i forgot it all

[speedster00]

How tall are you? Are you wanting to compete? You really need to dial your diet in if your trying to gain muscle and loose fat. Thats a hard position to be in. You either need to eat and train hard to put on as much size and strength as you can. Or diet like mad to loose fat and try to retain muscle. 3000 cals a day isnt much for someone over 200 lbs. So you have to understand your going to loose some muscle doing that. If you want to compete, you really need to concentrate on power excersizes and eating clean. Gotta get that strength up.

[So Fresh 007]

uhh tryin to been workin for a while not to bad but yes im competing i can lose strength and still place fairly well in the 225 class bc the totals in that class end up at like mid 600s for two lifts and im at 655 if i take twenty pounds off of my max and add the two together . two lifts are bench and deadlift. some have three which include squat but im not worried on bit about squat where im at now i try to keep up the cals but i just dont get them all in in a single day so around three thousand im still under maintanence and im doing cardio so i will lose the weight maybe a little strength but i can always buid up strenghth later if i do lose a lot of muscle during the process

[So Fresh 007]

Alrighty here its the 15th maybe i dont kno hell with dates but im back with the hands down ultimate preworkout supplement that will beef u up and have u moving weight never before imagined....... Rage.... Pure fucking hatred towards another person that is only feet away from u in the gym.... usually im a nice guy and hate noone but there is one kid who just is the biggest ass in the gym and talks about the best way to gain muscle while standing around doing nothing ... thanx buddy i kno the best way to gain muscle START LIFTING THE GODDAMN PLATES THAT ARE INCHES FROM U ... ive had troubles with this guy before and today he comes into my gym and actin all bad tellin his buddys that protein is the best way to gain and all this other shit.... it along with just seeing him after some previous altercations gets me so PISSED OFF AND FIRED UP that i moved massive weight today and worked out the best i have in a LONG time... btw i was there cardio and Lifting for 83 minutes and during this time he came in and left only to do once set of pulldowns and one set of 135 "warm ups" on bench and as he left he told the owner of my gym that he had an amazing workout and hed be back tommorrow ..... o well hes and ass and because of it i hit an amazing workout today so now that im vented heres what the workout looked like

sorry no sets and reps i cant remember i was in a blind fury feeling great and pissed at the same time the whole 83 minutes was a complete blur seeming only like 20

Lat Pulldowns
Incline DB press
Military Press
Behind the neck press
Twist Press(basically turning the ams inward at the bottom out at
the top)
Lateral Raises
Bent Lateral Raises
DB shrugs
BB shrugs
30 minutes on bike
15 minutes on treadmill and i was out

Diet still solid following it real well over the last two days havent missed a meal and best of all everthing went down without that overwhelming urge to hurl

[So Fresh 007]

Alright ladies and gentlemen im going to Chicago over the weekend and im going to try to keep the diet real solid on the road and when i get there maybe hit up a gym if i can find a decent one which will fit my needs. After that im going to be gone for another two weeks and ill keep the journal up in a notebook and transfer when i return. For the record i am gon every other two weeks so i will try to keep up this style of recording. Lift strong Eat stronger. -Fresh

[So Fresh 007]

alright i was in Chi town over the weekend and it turns out the area i was in(glendale Heights) had one area to work out. A ballys total fitness so i said what the hell n i went in upon paying and entering the area where "All the big guys workout" as the lady said i noticed few dumbbells all of which were under 50 pounds and only one plate rack so i went back out and asked if i was in the right area sure enough i was and upon returning to the "Big Fella Area" i seen one of these big guys he was about 180 and grunting out 165 on the bench for 4 reps.... aboutthis time im like damnit there goes a good workout for the day so i hit the squat rack but wait theres no squat rack here (SONOFABITCH) so i load up all the weight off of the plate rack (about a total of 265) and began doing squats from the flat bench wow not good bc it was light and akward and just horrid so i did some curls and skullcrushers and the such and hit the main floor for some cardio.......... only good part of the day here there were so many machines for cardio if it was invented it was here bc there were like 40 different bikes treadmills and other cardio equipment here so it was easy to mix up the cardio on the day but other than that horrid workout... didnt go to the gym the second day bc it was almost just as shitty of a workout using the "fitness center" at my hotel but the diet stayed alright for having to eat out all the time fat came in high but everything else was pretty spot on with wat i wanted to be at

[So Fresh 007]

okay tonite i hit the gym in town for some serious lifting bc i feel like a crack addict when i cant lift i go nuts ....... but any way today was arms and it went alil something like this

Pushdowns superset curls
Close grip bench superset preacher curls
Concentration Curls superset Skullcrushers
Seated curls

Also began an amazingly hard pump inducing forearm workout
that someone posted on the forums u can c it for yourself here
http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm
just copy and past into url window bc i dont kno how to make the link to it


45 minutes of cardio then i was off to let some muscle grow

[Mr.Totality]

are you looking to compete?