Waging War Against Weakness

[smoothballer]

I have been lurking around the FORVM for quite awhile, but have never actually posted anything. Just spent many hours reading the valuable info in this place. I have made the decision to officially start my Journey because I want to kick the shit out of my body and transform it into one truly worthy of being called an "Animal".

Here is a little history about myself. I am 27 years old and spend countless hours in the gym. I got hooked on working out my sophomore year of college when I decided to take control of my life. I was fat as shit for as long as I could remember. I never really exercised and was pretty fucking weak, but I kept at it and went from 270 lbs to around 190 lbs by cutting my meal size, eating much healthier foods, hitting the gym, and busting my ass on cardio (I fucking hate cardio!!!). Since that time I haven't looked back and have been hooked on working out.

I am looking to add some lean muscle to my body while hoping to drop by BF% down some. I am 6' 2" and currently about 195 lbs. Currently I hit the gym 4-5 days a week at a local gym called EMH. Usually I made it there, Sun/Mon/Wed/Thur/(Sometimes) Fri. I would really truly like to get an accurate Body Fat Percentage done, but don't exactly know where to get that done at. I have one of those scales that tell you BF%, but I don't know how accurate those things are. I jumped on it last night and it said 14.5%.

My Current Workout, Meals, and Supplements to come...

[smoothballer]

Here is my current diet:

7:00AM - Either 2 eggs plus liquid egg whites and 1 piece of Whole Grain toast with Juice or 2 cups Oatmeal with Juice
10:00AM - Almonds
12:30PM - Turkey with Lite Swiss on Whole Grain, Yogurt, Light String Cheese
4:00 PM - Piece of Fruit (Apple, Orange, or Half Grapefruit)
6:30 PM - (Post-workout) 48g Whey Protein Shake
7:00 PM - Meat (Chicken, Beef, Fish), Pasta or Rice (Brown or Wild), and Vegetable (Asparagus, Broccoli, etc)

I also drink about a gallon of water each day. People in the office look at me like I'm fucking crazy because I am constantly at the water cooler filling up my bottle or on my way to the pisser.

I don't think I am getting enough protein in my diet, but not sure what to change. I used to take a 24g or 48g Protein shake with my 10AM meal, but I cut it out and replaced it with the almonds because I thought I would try to eliminate some calories and wanted some healthy fats. I might be putting the shake back in (with the almonds?). What do you guys think? Any other suggestions?

[freighttraindane]

Welcome and congrats on starting your journey. Whats your workout routine look like?

[Birdman]

good luck bro

[smoothballer]

Welcome and congrats on starting your journey. Whats your workout routine look like?

I just started Wrath's workout found here: http://animalpak.com/html/article_de...ID=307&section

I gotta say this is my first week on this workout and it is kicking my ass. Wrath definitely knows how to get the most out of his sessions. I have been doing a lot of these lifts from time to time but the combination that he put them together is the key to the workout.

Here is this week so far
Sun:
Incline Barbell Press: 4 sets x 12-6 reps (135 x 12, 145 x 10, 155 x 8, 155 x 5)
Flat Dumbbell Press: 4 sets x 12-8 reps (50's x 12, 55's x 12, 55's x 10, 55's x 8)
Incline Dumbbell Flyes: 3 sets x 12-8 reps (30's x 12, 30's x 12, 35's x 10)
Dumbbell Pullovers: 3 sets x 12-10 reps (45 x 12, 50 x 12, 50 x 10)
Cable Crossovers: 4 sets x 15-12 reps (80 x 12, 100 x 12, 100 x 12, 100 x 12)
Cardio - Treadmill for 3 miles (30 min)

Mon:
Wide Grips Chins: 4 sets x 10 reps (-48 x 10, -48 x 10, -32 x 10, -32 x 8 on assisted chin machine)
Barbell Rows: 4 sets x 12-6 reps (95 x 12, 105 x 10, 115 x 8, 125 x 6)
T-Bar Rows: 4 sets x 12-8 reps (70 x 12, 80 x 12, 85 x 10, 90 x 10)
Underhand Grip Pulldowns: 3 sets x 12-10 reps (120 x 12, 120 x 12, 135 x 10)
Cardio - HIIT on Stair Climber (5 min warm-up, 60 sec sprint/60 sec slow, 5 min cool-down)

Wed:
Leg Extensions: 4 sets x 20 reps (90 x 20, 90 x 20, 90 x 20, 90 x 20)
Leg Press: 4 sets x 20-12 reps (180 x 20, 230 x 20, 270 x 15, 320 x 12)
Squats: 4 sets x 15-10 reps (135 x 15, 135 x 12, 135 x 10, 155 x 10)
Lunges: 3 sets x 15-12 reps (40 x 12, 40 x 12, 40 x 12, 40 x 12)
Stiff-legged Deadlifts: 4 sets x 12-8 reps (115 x 12, 115 x 12, 115 x 10, 115 x 8)
Lying Leg Curls: 4 sets x 15-10 reps (80 x 15, 80 x 12, 90 x 12, 100 x 10)

The leg workout kicked my ass. My gym doesn't have a hack squat so I substituted regular squat. I was on the verge of puking a few times during this routine. I love it! Thanks Wrath!!! My legs are so fucking sore today (Friday)

Thurs:
Barbell Military Press: 4 sets x 12-6 reps (85 x 12, 95 x 10, 105 x 8, 105 x 5)
Seated Side DB Lateral Raises: 4 sets x 12-8 reps (15's x 10, 10's x 12, 10's x 10, 10's x 10)
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps (20's x 12, 20's x 12, 25's x 10, 25's x 10)
Machine Press: 3 sets x 12-10 reps (90 x 12, 100 x 10, 100 x 8)
DB Shrugs: 4 sets x 12-8 reps (75's x 12, 75's x 10, 75's x 10)
Cardio - Treadmill for 3 miles (30 min)

What do you guys think? Who else has had success on Wrath's Split?

[smoothballer]

Current Supplements:

- Whey Protein
- Multivitamin
- Glutamine

I was on Animal Pak for awhile and tried another vitamin that was a little cheaper, but as soon as I finish the end of the bottle I am headed back to the Pak. I was not thrilled with these...

I finished a cycle of creatine monohydrate in early December and am ready for a cycle of something. What do you guys think for my goals?

[smoothballer]

I forgot to mention that I am taking Fish Oil as well.

[smoothballer]

Fri:
Barbell Curls: 4 sets x 12-6 reps (70 x 12, 80 x 10, 80 x 8, 80 x 6)
Alternating Dumbbell Curls: 4 sets x 12-8 reps (25's x 12, 30's x 12, 30's x 10, 35's x 8)
Preacher Machine Curls: 4 sets x 15-10 reps (60 x 15, 60 x 15, 60 x 12, 60 x 10)
Close Grip Bench Press: 4 sets x 15-8 reps (95 x 15, 105 x 12, 115 x 9, 115 x 7)
Skullcrushers: 4 sets x 12-8 reps (75 x 11, 75 x 12, 75 x 10, 75 x 10)
Pushdowns: 4 sets x 15-10 reps (80 x 15, 90 x 15, 100 x 12, 100 x 10)

I had every intention of doing another 20 min HIIT workout on the stair climber, but my legs were so fucking sore from Wed that it didn't happen.

[smoothballer]

Forced myself to get the gym before all the Playoff games started. It is so nice to start my workout week on Sundays.

Sun:
Incline Barbell Press: 4 sets x 12-6 reps (115 x 12, 135 x 10, 155 x 8, 165 x 6)
Flat Dumbbell Press: 4 sets x 12-8 reps (50's x 12, 55's x 12, 55's x 10, 60's x 8)
Incline Dumbbell Flyes: 3 sets x 12-8 reps (30's x 12, 30's x 12, 35's x 10, 35's x 12)
Dumbbell Pullovers: 3 sets x 12-10 reps (50 x 12, 55 x 10, 55 x 10)
Cable Crossovers: 4 sets x 15-12 reps (80 x 12, 100 x 12, 100 x 12, 100 x 12)
Cardio - Treadmill for 2 miles (20 min)

I figured out that I was starting too heavy on the Incline Barbell Press. I acknowledged that I needed to swallow my pride and put on 115 for the first set instead of 135. I burned out last week by the end of the 3rd set. One step back to make a few steps forward.

[smoothballer]

Mon:
Wide Grips Chins: 4 sets x 10 reps (-52 x 10, -42 x 10, -34 x 10, -34 x 8 on assisted chin machine)
Barbell Rows: 4 sets x 12-6 reps (95 x 12, 105 x 10, 115 x 8, 135 x 6)
T-Bar Rows: 4 sets x 12-8 reps (70 x 12, 80 x 12, 90 x 10, 100 x 10)
Underhand Grip Pulldowns: 3 sets x 12-10 reps (120 x 12, 135 x 10, 150 x 10)
Cardio - HIIT on Treadmill (5 min warm-up, 30 sec sprint/60 sec slow, 5 min cool-down)

I wish my chins would get better. I have always wanted to get up there and knock out 10 unassisted chin ups. Time and dedication will get me there.

[Birdman]

just keep puttin in the work and eatin right and youll get the results you want bro..keep up the good work

[BeastTom]

Here is my current diet:

7:00AM - Either 2 eggs plus liquid egg whites and 1 piece of Whole Grain toast with Juice or 2 cups Oatmeal with Juice
10:00AM - Almonds
12:30PM - Turkey with Lite Swiss on Whole Grain, Yogurt, Light String Cheese
4:00 PM - Piece of Fruit (Apple, Orange, or Half Grapefruit)
6:30 PM - (Post-workout) 48g Whey Protein Shake
7:00 PM - Meat (Chicken, Beef, Fish), Pasta or Rice (Brown or Wild), and Vegetable (Asparagus, Broccoli, etc)

I also drink about a gallon of water each day. People in the office look at me like I'm fucking crazy because I am constantly at the water cooler filling up my bottle or on my way to the pisser.

I don't think I am getting enough protein in my diet, but not sure what to change. I used to take a 24g or 48g Protein shake with my 10AM meal, but I cut it out and replaced it with the almonds because I thought I would try to eliminate some calories and wanted some healthy fats. I might be putting the shake back in (with the almonds?). What do you guys think? Any other suggestions?

you need to Eat more. throw a protein shake in with breakfast, get your bowl of oat meal and eat about 4 egg whites and 2 whole eggs. Between 12:30 and 4 i would have another heaping handful of almonds. For your lunch i would say replace for 2 cans of tuna or chicken and some rice or a potatoe. and before you go to bed drink a protein shake and some cottage cheese or something of that sort.

[smoothballer]

you need to Eat more. throw a protein shake in with breakfast, get your bowl of oat meal and eat about 4 egg whites and 2 whole eggs. Between 12:30 and 4 i would have another heaping handful of almonds. For your lunch i would say replace for 2 cans of tuna or chicken and some rice or a potatoe. and before you go to bed drink a protein shake and some cottage cheese or something of that sort.

Thanks for the tips. I know I definitely need to up the protein.

[smoothballer]

Wed:
Leg Extensions: 4 sets x 20 reps (90 x 20, 90 x 20, 90 x 20, 90 x 20)
Leg Press: 4 sets x 20-12 reps (270 x 20, 320 x 16, 340 x 12, 360 x 12)
Squats: 4 sets x 15-10 reps (135 x 15, 155 x 10, 165 x 10, 175 x 9)
Lunges: 3 sets x 15-12 reps (40 x 12, 40 x 12, 40 x 12)
Stiff-legged Deadlifts: 4 sets x 12-8 reps (95 x 12, 115 x 12, 135 x 10, 155 x 8)
Lying Leg Curls: 4 sets x 15-10 reps (90 x 15, 100 x 12, 110 x 10, 110 x 10)

I really hit it hard today on the Leg Press...making some good gains. I am still working on my squat form. It is getting better...I mean lower, but for a guy who really hasn't ever done squats until the last month or two I am making progress.

[smoothballer]

Thurs:
Smith Machine Military Press: 4 sets x 12-6 reps (85 x 12, 105 x 10, 125 x 8, 135 x 5)
Seated Side DB Lateral Raises: 4 sets x 12-8 reps (10's x 12, 10's x 12, 10's x 12, 15's x 9)
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps (20's x 12, 20's x 12, 20's x 10, 25's x 10)
Machine Press: 3 sets x 12-10 reps (80 x 12, 90 x 12, 100 x 10)
DB Shrugs: 4 sets x 12-8 reps (75's x 12, 75's x 12, 80's x 10, 80 x 10)
Cardio - HIIT on Stair Stepper (5 min warm-up, 30 sec sprint/60 sec slow x 5, 5 min cool-down)

[smoothballer]

Today my Journey is taking a step in a different, much better, direction. I have started working with Rage on getting some solid mass on me and hopefully lower my body fat percentage. He was me eating the bulkers diet for guys under 200lbs from the Iron Contest II. I am fucking pumped to do this!!! I have never really done anything like this before and just looking at the diet, I can see why I have never really put on any serious mass.

Went to Costco and Heinen's yesterday and loaded up on eggs, yams, oats, rice, and chicken. I am ready to do some serious eating!

Diet:
6 Whole Eggs, 3/4 Cup Oats
6oz Chicken, 6oz Yam
2 scoops Real Gains, 1 Scoop Whey Pro
6 oz Chicken, 6oz Yam
2 scoops Real Gains, 1 Scoop Whey Pro
Dinner is Flexible.... 50P/50C

And of course at least a gallon of water a day.

Also, all my supplements that Rage specified to start with have arrived:
Animal Pak
Real Gains
Whey Protein
Creatine
Glutamine
Fish Oil

[smoothballer]

Started Rage's bulker's diet today. Cooked all the chicken for the week so I am good to go. I have eaten all meals for the day so far except for the flexible dinner. Breakfast was a little hard to get it all down, but I'm sure that will become easier after I get used to it. The rest of the meals haven't been bad though. I gotta say I loving Real Gains. That shit tastes awesome.

I got my BodyFat % tested while I was at the gym. They only have the scale kind there and it came out at 18% with me weighing in at about 194 lbs.

Hit the gym for Day 1 of the Bulker's Workout.
Day 1 - Arms:
Triceps Pushdowns 2 x 10 (Warm-up, 110 x 10, 120 x 10 on Straight Bar)
Partial Dips weighted 2 x 10 (BW Warm-up, BW+25 x 10, BW+35 x 10, BW+45 x 10)
Dumbbell Triceps Ext 2 x 10 (30's x 10, 35's x 10)
Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10)
Hammer Curls 2 x 10 (35's x 10, 40's x 10)
Cable Curls 2 x 10 (100 x 10, 110 x 10 on Straight Bar)
Abs

I am definitely trying to focus on the concentration of each lift...really working the muscle hard.

[BeastTom]

Started Rage's bulker's diet today. Cooked all the chicken for the week so I am good to go. I have eaten all meals for the day so far except for the flexible dinner. Breakfast was a little hard to get it all down, but I'm sure that will become easier after I get used to it. The rest of the meals haven't been bad though. I gotta say I loving Real Gains. That shit tastes awesome.

I got my BodyFat % tested while I was at the gym. They only have the scale kind there and it came out at 18% with me weighing in at about 194 lbs.

Hit the gym for Day 1 of the Bulker's Workout.
Day 1 - Arms:
Triceps Pushdowns 2 x 10 (Warm-up, 110 x 10, 120 x 10 on Straight Bar)
Partial Dips weighted 2 x 10 (BW Warm-up, BW+25 x 10, BW+35 x 10, BW+45 x 10)
Dumbbell Triceps Ext 2 x 10 (30's x 10, 35's x 10)
Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10)
Hammer Curls 2 x 10 (35's x 10, 40's x 10)
Cable Curls 2 x 10 (100 x 10, 110 x 10 on Straight Bar)
Abs

I am definitely trying to focus on the concentration of each lift...really working the muscle hard.

That a boy! Keep it up.

[smoothballer]

Day 2 of the Bulk:

Leg Extension-pre-exhaust 3 x 50/40/30 (60 x 50, 75 x 40, 90 x 30)
Leg Press 2 x 15 (warm-up, 360 x 15, 380 x 15)
Squats 2 x 10 (warm-up, 155 x 10, 175 x 10)
Lying Leg Curls 3 x 10 (100 x 10, 120 x 10, 120 x 10)
Stiff-Legged Deadlift 2 x 10 (155 x 10, 155 x 10)

Squats are definitely getting better. I am really working on getting low for good form. I will definitely be able up the weight next week.

No Excuses...Just Results!

[smoothballer]

Day 3 of the Bulk:
Off Day

Day 4 of the Bulk:
Barbell or DB Press 2 x 10 (Barbell: Warm-up, 175 x 10, 185 x 7)
Incline DB Flyes 2 x 10 (35's x 10, 40's x 10)
Decline BB Press 2 x 10 (155 x 10 175 x 7)
Smith Military Press 2 x 10 (Warm-up, 105 x 10, 125 x 8)
Dumbbell Shoulder Press 2 x 10 (50's x 9, 50's x 8)
Side Laterals 2 x 10 (15's x 10, 15's x 12)