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    Thread: No Excuses - Consistent Weight Loss and Platform PRs

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    1. 12-21-09, 12:00 pm #1
      freighttraindane
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      Victor
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      No Excuses - Consistent Weight Loss and Platform PRs

      I am starting my new Journey back from fitness Hell. I am going to follow Rage's workout and diet plan exactly as he says. I am 6' tall currently weigh 413 (weighed this morning 12/21). Still trying to find a place to get my BF% tested. (Anyone near Cleveland, OH that knows somewhere to get it done, please let me know).

      My goal is to lose 40-50lbs before the Arnold, and lose 100 more by the end of the year. Shooting for large goals = large results. Thanks to all in the forum for the inspiration and encouragement that I get from reading this forum. And thanks to Rage for working with me. I will be updating my journey as well as posting my weekly stats in Rage's Q&A so he can help me modify my diet and workout as necessary.

      The workout and diet will be as follows:

      DIET
      It is critical that you follow my diet and drink 1 gallon minimum of water every day. The more obstacles you have, the better your story and the less excuses others can make because you set the bar for them. Success in dieting is in preparation. Cook all your meals the night before or the day of. If that doesn't work, then cook 3 or 4 or even 7 days of food, freeze it and manage accordingly. Always have a portable cooler and always have ice packs on hand. Get used to eating food cold. Do what it takes to make it happen.

      Meal 1 8 oz top sirloin and 1 cup oatmeal
      Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
      Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
      Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
      Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
      Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

      Switch meal 6 to the post workout meal wherever that might fit.

      If you DON'T SEE a food item on the list, ask before you put it in your mouth.

      Drink one gallon of water each day before you can have any diet soda or crystal lite.

      All food measurements are uncooked.

      TRAINING
      Only working sets are listed.

      A and B represent different routines from week to week.

      Week A: Day 1 - Chest & Biceps:
      Neck press (barbell) 3 x failure
      Incline Dumbbell 2 x 12
      Flat dumbbell flyes 2 x 12
      Seated alternating curls 3 x 15
      Standing Hammer curls 2 x 20
      Machine preacher curls 1 x failure

      Week B: Day 1 - Chest & Biceps:
      Incline barbell press 3 x 12
      Flat dumbbell press 3 x 12
      Body weight dips 2 x failure
      Cambered bar reverse curls 3 x 15
      Double arm dumbbell curls 2 x 15
      Double arm cable curls 2 x failure

      Week A: Day 2: Quads & Hamstrings:
      Leg press 3 x 50 (yes, that's 50!)
      Squats 2 x 20
      Leg ext. 3 x 20
      Lying leg curl 3 x 12
      Standing single leg curls 2 x 12-15

      Week B: Day 2: Quads:
      Front squats 3 x 15
      Single leg, leg press 3 x 20 (short range of motion)
      Leg ext. 2 x 15

      Day 3: off

      Week A: Day 4: Back, Traps & Rear Delts:
      Bent over rows 3 x 15
      Close grip pull-ups 3 x failure
      Straight arm pull-downs 2 x 15
      Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
      Reverse flyes 3 x 15

      Week B: Day 4: Back, Traps & Rear Delts:
      Alternating dumbbell rows 3 x 15 (heavy as you can)
      V-bar pull downs 3 x failure
      Dumbbell pull-overs 2 x 15
      Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
      Dumbbell reverse flyes 3 x 15

      Week A: Day 5: Delts & Triceps:
      Seated dumbbell press 3 x 15
      Standing dumbbell front laterals 2x 15
      Dumbbell Seated side laterals 3x 15
      Close grip bench 3 x 8 (heavy)
      Dumbbell kick backs 2 x 15
      Cable press downs 1 x failure (burnout)

      Week B: Day 5: Delts & Triceps:
      Standing barbell presses 3 x 12 (heavy)
      Machine presses 2 x failure
      Side laterals 3 x 15
      Triceps press downs 3 x 12
      Skull Crushers 2 x 12
      Body wt dips (partials) 2 x failure

      CARDIO
      Your all starting with 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days
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    2. 12-21-09, 12:19 pm #2
      Extreme
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      Plebeian
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      I'm subbed bro! I too am amping up to have a HUGE 2010. I've got some goals set myself that I know I'm going to have to push hard to achieve. Stay strong and stay focused!!
      "Simply Believe." Charles 'Mask' Lewis R.I.P

      "Stay focused, remain resilient and be intense. Be a leader and an individual. Pour your heart and soul and every ounce of your being into achieving your dreams and you my friend will be a force to be reckoned with." - G Diesel
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    3. 12-21-09, 4:38 pm #3
      freighttraindane
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      Victor
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      Thanks

      Thanks Extreme, Good luck with your 2010 goals too!!
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    4. 12-21-09, 9:36 pm #4
      freighttraindane
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      Victor
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      12/21 workout

      Put that first brick in place while trying to re-build the my house...

      Week A: Day 1 - Chest & Biceps:

      Neck press (barbell) 215- 3 x failure

      Incline Dumbbell - 60s- 2 x 12

      Flat dumbbell flyes - 30s - 2 x 12

      Seated alternating curls -35s- 3 x 15

      Standing Hammer curls -30s- 2 x 20

      Machine preacher curls -4- 1 x failure

      Overall a good workout, then did 45 min on the bike keeping my heartrate above 115 the entire time. Really enjoying the workout, its kicking my ass, but in a good way that makes me feel like i am accomplishing something while I am there.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    5. 12-22-09, 9:07 am #5
      freighttraindane
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      Victor
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      Supplements

      These are the supplements that I will be taking:

      Animal pak (obviously)
      Animal Cuts
      Animal Omega
      Iso Whey
      Fish Oils
      Glutamine


      If i am missing anything or if anyone has any suggestions please fell free to let me know.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    6. 12-22-09, 10:50 am #6
      Extreme
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      Plebeian
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      Quote Originally Posted by freighttraindan Check Out Post
      These are the supplements that I will be taking:

      Animal pak (obviously)
      Animal Cuts
      Animal Omega
      Iso Whey
      Fish Oils
      Glutamine


      If i am missing anything or if anyone has any suggestions please fell free to let me know.
      Looking good man. Just one quick question...Is there a particular reason you're taking Animal Omega, as well as fish oils? I thought the Animal Omega covered everything that could be found in fish oils?

      Workout looked good too, keep with it!!
      "Simply Believe." Charles 'Mask' Lewis R.I.P

      "Stay focused, remain resilient and be intense. Be a leader and an individual. Pour your heart and soul and every ounce of your being into achieving your dreams and you my friend will be a force to be reckoned with." - G Diesel
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    7. 12-22-09, 11:00 am #7
      freighttraindane
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      Victor
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      I was taking the fish oils already and Rage recommended that I take Animal Omega, am I doubling up on fish oil that way? Thanks for the reply, i am not all that versed in all of the supplements. Thats's why the help from other Animals such as yourself is greatly appreciated.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    8. 12-22-09, 11:05 am #8
      Extreme
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      Plebeian
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      Quote Originally Posted by freighttraindan Check Out Post
      I was taking the fish oils already and Rage recommended that I take Animal Omega, am I doubling up on fish oil that way? Thanks for the reply, i am not all that versed in all of the supplements. Thats's why the help from other Animals such as yourself is greatly appreciated.
      Yeah bro, the Animal Omega gives you a complete dosing of healthy omegas, most of which are coming from fish oil. I'm no expert on supps myself, but I'm certainly willing to help if I can. As long as you're taking the Animal Omega you can go ahead and save some money on the fish oil ;)
      "Simply Believe." Charles 'Mask' Lewis R.I.P

      "Stay focused, remain resilient and be intense. Be a leader and an individual. Pour your heart and soul and every ounce of your being into achieving your dreams and you my friend will be a force to be reckoned with." - G Diesel
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    9. 12-22-09, 11:22 am #9
      freighttraindane
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      Victor
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      Sounds good bro, thanks a lot
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    10. 12-23-09, 8:09 am #10
      freighttraindane
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      Victor
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      Leg Day

      Week A: Day 2: Quads & Hamstrings:

      Leg press - 4 pps- 3 x 50 (yes, that's 50!)

      Squats -315- 2 x 20 (warm-up 2x 225 for 10)

      Leg ext. - Single Leg- 75- 3 x 20

      Lying leg curl -100- 3 x 12

      Standing single leg curls - 45- 2 x 12-15

      That workout kicked my ass!! And cardio this morning was absolute hell. But i made it through it. 45minutes on the bike this morning, heart rate stayed above 115 the entire time.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    11. 12-24-09, 3:32 pm #11
      freighttraindane
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      Victor
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      Week A: Day 4: Back, Traps & Rear Delts:
      Bent over rows- 115- 3 x 15

      Close grip pull-ups 3 x failure

      Straight arm pull-downs -80- 2 x 15

      Standing dumbbell shrugs - 50- 3 x 50 (Heavy as you can. Yes, that's another 50!)

      Reverse flyes - 30- 3 x 15


      45 min on the bike
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    12. 12-27-09, 11:23 pm #12
      freighttraindane
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      Victor
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      I took Friday off for the holiday, but made up the workout on saturday.

      Seated dumbbell press -45- 3 x 15
      Standing dumbbell front laterals -30- 2x 15
      Dumbbell Seated side laterals -30- 3x 15
      Close grip bench -215-3 x 8 (heavy)
      Dumbbell kick backs -15- 2 x 15
      Cable press downs -100- 1 x failure (burnout)


      Made up for the missed day of cardio and did 1hr on the bike on saturday and 1hr 15min on the bike on sunday before heading down to the stadium to watch the Browns win their 3rd game in a row!! I did good with my eating down there too, no beer, only grilled chicken and steak to eat. It was tough passing on all the nachos, beer and junk food that flies around down at tailgating, but my journey is more important to me than any of that shit.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    13. 12-29-09, 3:46 pm #13
      freighttraindane
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      Victor
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      Week B: Day 1 - Chest & Biceps:

      Incline barbell press -185- 3 x 12

      Flat dumbbell press -70- 3 x 12

      Body weight dips 2 x failure

      Cambered bar reverse curls -55- 3 x 15

      Double arm dumbbell curls -30- 2 x 15

      Double arm cable curls -80- 2 x failure

      45min on the bike. Feeling pretty good, even through the holiday i still lost 3lbs since last week.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    14. 12-31-09, 2:50 pm #14
      freighttraindane
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      Victor
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      Tuesdays workout

      Week B: Day 2: Quads:

      Front squats- 185- 3 x 15

      Single leg, leg press - 3pps- 3 x 20 (short range of motion)

      Leg ext. -150- 2 x 15

      standing calf raises- 180 3 x 15

      abs 100 x 100 x 100 (side crunch, reg crunches, side crunches)
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    15. 12-31-09, 2:52 pm #15
      freighttraindane
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      Victor
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      Week B: Day 4: Back, Traps & Rear Delts:

      Alternating dumbbell rows - 85- 3 x 15 (heavy as you can)

      V-bar pull downs 110- 3 x failure

      Dumbbell pull-overs - 65- 2 x 15

      Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps- 225, 275, 315

      Dumbbell reverse flyes - 105- 3 x 15


      45 minutes on the bike
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    16. 01-04-10, 8:47 am #16
      freighttraindane
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      Victor
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      Saturday workout

      Week B: Day 5: Delts & Triceps:

      Standing barbell presses - 155- 3 x 12 (heavy)

      Machine presses -110- 2 x failure

      Side laterals 30- 3 x 15

      Triceps press downs -120- 3 x 12

      Skull Crushers -80- 2 x 12

      Body wt dips (partials) 2 x failure

      45 min on the eliptical

      Man i seem to be hungry all the time now. I am hungry about 30-40 minutes after i eat. I am just chugging water to help fill the the hunger.
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    17. 01-05-10, 8:25 am #17
      freighttraindane
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      Week A: Day 1 - Chest & Biceps:

      Neck press (barbell) -225- 3 x failure
      Incline Dumbbell -65- 2 x 12
      Flat dumbbell flyes -35- 2 x 12
      Seated alternating curls -35- 3 x 15
      Standing Hammer curls -35- 2 x 20
      Machine preacher curls -6- 1 x failure

      abs 100 x 100 x 100 (side crunch, front crunches, side crunches)

      45 min on the eliptical machine
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    18. 01-05-10, 9:40 am #18
      Extreme
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      Workouts are looking good bro! How's the body taking it? And how are the supps going for ya?

      Stay Strong!
      "Simply Believe." Charles 'Mask' Lewis R.I.P

      "Stay focused, remain resilient and be intense. Be a leader and an individual. Pour your heart and soul and every ounce of your being into achieving your dreams and you my friend will be a force to be reckoned with." - G Diesel
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    19. 01-05-10, 9:58 am #19
      freighttraindane
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      Things are going good. My body is handling it very well. i am pretty full during the morning meals, but about 30 minutes after the 3rd or 4th meal of the day i am really hungry.

      The supps are going good. I am not sure why but i am not really feeling the Cuts as much as i thought i would. I might need to find a pre-workout supp to give me a little extra boost. The protein and glutamine shake post-workout really helps me from over eating at the last meal of the day.

      Thanks for checking in. How are your workouts going?
      No Excuses- Consistent Weight Loss and Platform PRs - http://forum.animalpak.com/showthread.php?t=28999
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    20. 01-05-10, 10:10 am #20
      OklahomaMuscle
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      Some awesome work being put in in here, You definitely made a great choice in working with Rage. I used his diet in the first Iron Contest and dropped 55 pounds in 14 weeks. Just stay hungry and grind it out... I can assure you will not be sorry. Great job so far, keep it up. i read that you aren't feeling Cuts, are you taking it as it is suggested?
      "Some of us are born to be on the grind, in the mix, fighting to make something happen for ourselves. Others are just meant to be keyboard rockstars.” - G Diesel


      My Journey
      Oklahoma City ABC
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