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Lunatic001
12-12-09, 12:06 am
Just getting back into it after a long lay off due to personal reasons. I have made some improvements and mistakes during this lay off but I just can't wait to get my groove back. I haven't touched any weights until this past Monday after nine months and my body is sore but I missed it so much!!! Just a little background during this past 9 months: I went from 256 lbs down to 206 and just recently sitting at 215 with a 15.9 BF. I want to get as big, lean as I can but not getting heavier than 215 lbs.

MY GOALS:
1) Not get heavier than 215 lbs
2) Lower my BF to 9-10%
3) Get as strong as possible at 215 or less lbs
4) Keep my Cardiovascular health (I neglected this over the years)

Stats:
26 years old, 215 lbs, 15.9% BF

Training and diet soon to come...

Man I missed the forvm and my brothers! SOCAL CREW, I AM BACK!!!!!

machineman
12-12-09, 2:05 am
welcome back, bro.....you have set a goal, now all you have to do is work! I'm subbed....

C.Coronato
12-14-09, 11:34 am
Welcome back Luna!

Lunatic001
12-22-09, 1:27 am
Thanks guys I really appreciate it the support......just getting back into the groove of things. I am slowly getting back into the gym getting my body used to weight training again. Can't wait to hit the new year strong, with a new diet and training mindset. I am following this split (from Ox's thread):

Day 1: Quads
Day 2: Chest, Triceps, Abs
Day 3: Back
Day 4: Hams, Calves
Day 5: Delts, Biceps

With two rest days as time/schedule permits.

Lunatic001
03-01-10, 9:38 am
Well it's been a while since I have been here but I am slowly coming back since my schedule is finally settling down....I am giving myself time to ease back into to gym to avoid any injuries since it has been almost a year, YES A YEAR, since I picked up a weight! Diet will go as follows:

Meal 1: 40g Protein shake, 1 cup oats, pak, Omega
Meal 2: 5 oz Chicken breast, 1/2 cup brown rice, Flex, 4 Uni-liver
Meal 3: 5 oz Chicken breast, 1/2 cup brown rice, 4 Uni-liver
Meal 4: 5 oz Chicken breast, 1/2 cup brown rice, 4 Uni-liver
Meal 5: 5 oz Chicken breast, 1/2 cup brown rice, 4 Uni-liver
Meal 6: 42g Protein shake, 35g Almonds, Omega

Calories: 2649 Protein: 308g Carbs: 151g Fat: 86g

My split for the next two weeks will be whatever I feel doing that day but my goal is to bring my legs and shoulder up.


3/1/10 Quads (1st session back, weak I know!)
Squats Barx10 135x10 185x10 225x8x8
Leg Press 2ppsx10 3ppsx10 4ppsx10
Leg Extensions 75x10 135x10 165x10x10

Cardio will be a 3-5 mile run 3 to 4 times a week as my schedule permits..

DAMN I AM GLAD TO BE BACK!!!!!

Lunatic001
03-02-10, 9:33 am
Decline Bench barx10 135x10 185x10 225x10
Machine Flyes 135x10 150x10x10
Cable CC 45x10 50x10x10
Standing Leg Curls 25x10 35x10 60x10x10
SLDL 45x10 135x10 225x10x10

Lunatic001
03-03-10, 6:49 pm
Machine Pullover 3x10
Hammer Pulldowns 3x10
Seated Cable Rows (wide) 3x10
BB Rows 3x10

Lunatic001
03-03-10, 6:56 pm
Meal 1: 48g Casein/Whey Protein shake, 1/2 cup oats, pak, Omega
Meal 2: 5 oz Chicken breast, 1/2 cup brown rice, Flex, 4 Uni-liver
Meal 3: 48g Whey Protein shake, 1/2 cup oats, 4 Uni-liver
Meal 4: 5 oz Chicken breast, 1/2 cup brown rice, 4 Uni-liver
Meal 5: 5 oz Chicken breast, 1/2 cup brown rice, 4 Uni-liver
Meal 6: 24g Casein Protein shake, 35g Almonds, Omega

Calories: 2512 Protein: 299g Carbs: 144g Fat: 79g

Proteins: Ultra Iso Whey, ON Gold Whey, ON Casein
Pre-workout: Pump
During: EAA Stack
Post: EAA Nitro+EAA Stak+Glutamine

I'll give this a month and I'll cut carbs in Meal 4 and 5 if it looks like too many carbs......any suggestions are welcome....I will eat veggies/salads when I can......