First Training Log

[ddhicks620]

OK - So I've been reading posts for the last ten months - trying to figure out what I need to do to accomplish my goals. Yes I did take the step and go platinum.

Like everyone - get strong lose fat

I started working out about a year ago. I was 270 lbs of pure fat. 42" waist (that was tight)

So far I have been able to get down to 228lbs and increased my strentgh and a 36" waist. At one point I got down to 218lbs but I lost a lot of my strength and didn't feel good.

Age:29

So from know on I am going to post up my daily food intake and my workout so that I can target what I need to change.

Monday 12/8

Cardio - 3.5 miles in 33 minutes - empty stomach first thing in morning

Drank Protein Shake during lifting

Shoulder and Back
DB Shoulder Press 50 x 5, 60 x 5, 65 x 5 x2, 70 x 4
Seated Rows 145lb x 5, 190lb x 5, 205lb x 5, 215lb x 5, 235lb x 3
DB Shoulder Raises 20lb x 10, 25lb x 10, 30lb x 8
1 Arm DB Rows 40lbs x 5, 45lbs x 5, 50lbs x 5, 55lbs x5, 60lbs x 5
Smith Machine Shoulder Press 105lbs x 5, 155lbs x 5, 175lbs x 5, 205lb x5, 215lbs x 5
Back Extensions 190lb x 5, 205lbs x 5, 215lbs x 5, 235lb x 5, 265lb x 3
(Usually do deads with back but someone was in the rack almost the entire time - will do tomorrow with leg day)

Second round of cardio with my wife - 30 minutes low intesity 2.4 miles

Diet

Pre Lifting Protein Shake
Breakfast: 4 eggs scrampled with steamed veggie mix
Snack: String Cheese
Lunch: chix breast w/ salad - oil/ vinegar dressing
Pre Second Cardio Meal: Slice wheat bread, 1 serving almonds
Dinner: Chix Breast, mixed veggies
Before Bed Protein Shake

Supplements - multi vitamin and eca stack twice a day

I feel like I am stalling on my weight loss and my strentgh gains are starting to platuea.

Any advice greatly appreciated -

 

[ddhicks620]

Day 2

Leg Day

Leg Extensions 150lb x 10 x 3
Leg Curls 110lb x 10 x 3
Stationary Lunges Back Foot on Bench Body Wieght x 10 x 3
Leg Press 180lbs x 5, 270lbs x 5, 360lbs x 5, 450lbs x 5, 540lbs x 5
Deads 135lbs x 10, 185lbs x 5, 225lbs x 5, 245lbs x 5, 265lbs x 5, 315lbs x 1

30 minutes walking up hill 10% incline 1.8 miles

Diet

Meal 1 Yogurt, 4 Eggs w/ 1/4 Mushrooms
Snack Handful of Almonds
Meal 2 Progresso Soup (I know full of sodium) and Large Salad
Pre-work out Shake, 1 piece of wheat bread
Post Work Out Shake
Meal 3 Chicken Breast and Serving of rice and broccolli and cauliflower

Day 3

Chest and Tri's

DB BPress 45lbs x 10 (warm up) 80lbs x 5 x 5 (gym doesn't go over 80 lbs
Overhead Tricep Extensions 80lbs x 10, 120lbs x 8, 100lbs x 10, 100lbs x 10, 100lbs x 10
Incline BB 95lbs x 5, 115lbs x 5, 135lbs x 5, 155lbs x 5, 175lbs x 5
Unassisted Dips 3 sets of 12
Cable Crossovers 40lbs x 10, 50lbs x 10, 55lbs x 10, 60lbs x 10, 60lbs x 8
One Arm Tricep Kickbacks (Cable) 40lbs x 10, 50lbs x 10, 60lbs x 10, 60lbs x 9

Also did some forearm work
Reverse grip preacher curls 25lbs x 10, 45lbs x 10, 65lbs x 8, 65lbs x 6

Reverse Curls where u pinch 2 5lbs plates together 3 sets of ten

Cardio

20 Minutes Elliptical Moderate Exertion

Diet

Yogurt, 4 Eggs, sprinkling of shredded cheese
Almonds
Chicken and Vegatables
Pre Work out shake
Post Work out Shake
Flank Steak and Mixed Vegatables and Small Salad

 

[keasbey]

lookin good bro grats on your success so far thats awesome! what are your short term/long term goals?

 

[ddhicks620]

Good Question -

Being almost 300 pounds of fat at one time I have a lot of extra weight/ skin still around my lower stomach and lower back.

Would love to get rid of that - long term goal.

I also want to gain strength -

Bench 3 plates - 315lbs
current 255 lbs 1rpm
Dead - 405lbs
current 335 lbs 1rpm
Squat - 405lbs
current 315 lbs 1rpm

I have the most trouble engaging my pecs - when I bench I know I am pushing with my arms and shoulder primarily.

Ideally like to get weight down to 200lbs and then add 20lbs of muscle - so hard to lose fat and gain muscle at the same time but thats what I am trying to do.