Thanks everyone for the support I read your messages as they came in. I decided to cut down on the whole grains 1 serving as recommended. I may not have made this clear in the initial post but I am no stranger to weightlifting or fitness. Although I let myself go. I have a decent bedrock of knowledge from 2 years of vigorous lifting and fitness. So I am not walking into the gym never having pumped iron (we all know how intimidating and frustrating that can be.) I was able to motivate my prior workout partner of years past to join me; so its just like old times. I am not taking any supplements beside a muscle milk here or there or a "Gold's Gym" shake post-workout.

I haven't eaten candy or chocolate for the last 2 weeks. I did eat "Wendy's" one night but i'm okay with that.. Also I only drank one night... But I went over by 9-11 drinks.
Staying motivated is easier with a partner. But my will power is strong as I've just started and am thinking about the summer, the beach, and some babes.


Week 1 - January 22th - February 1st

Cardio: x7 (x1 Bike, x5 Walk/ Slow Jog, x1 Hike)

Also taking stairs instead of elevators, parking further away from stores, etc.


Week 2 - February 1st - February 8th

Cardio: x5 ( x1 Bike, x4 Walk/ Slow Jog)

I will break down my lifting schedule.. I am not yet recording exact weights but here are the workouts I am doing.

Lifting: x3

Saturday: Back & Biceps

Dead-lift: 3 sets of 10 @ 145
Bicep Curls: 3 sets of 10 @ 20
Lat Pull-Down: 3 sets of 10 @ ??
Hammer Curls: 3 sets of 10 @ 15
Bent-Over Row: 3 sets of 12 @ 45
Preacher Curl: 3 sets of 8 :/ @ 30 <--- I was dead; failing left and right...

Time: 75-90 minutes

Tuesday: Chest & Triceps

Bench Press: 3 sets of 8 @ 95 (Shoulder was weak and felt weird. I was taking it easy hopefully stronger next time.)
Standing Dumbbell Tri Extension: 3 sets of 10 @ 45
Incline Dumbbell Press: 3 sets of 10 @ 25-30???
Bent Over Tricep Extension: 3 sets of 12 @ 15
Resistant Chest Fly: 3 sets of 12 @ 30??
Resistant Pull Over: 3 sets of 12 @ 30

I was still hungover from Superbowl night so this was not the greatest workout. Better next time...

Thursday: Shoulders & Abs

Military Press: 3 sets of 10 & 65 -70
Dumbell Shoulder Extension: 3 sets of 12 @ 10
Dumbell Shoulder Abduction: 3 sets of 12 @ 15
Barbell Shrugs 3 sets of 10 @ 60-75??

Planks \ Oblique Planks: 3 sets & 30 seconds
2 other abdominal workouts don't know the names sorry.

Sunday: Legs

Squat : 3 sets of 10 @ 165
Leg Extension: 3 sets of 12 @ 70-90??
Leg Curl: 3 sets of 12 @ 50-70??
Body-weight Lunges: 3 sets of 10 per leg
Calf presses: 3 sets of 12 @ 35

Weight: 222

- Quit cigarettes for 2 days now... Withdrawals have been moderate; worst part is getting to sleep.

I will update this at-least once every 2 weeks... Thanks for supporting and following my journey!