Weight Loss / Lifestyle Change Pt. 2

HearthCraft

United States117 Posts

February 09 2015 01:42 GMT

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!

SynC[gm]

United States3127 Posts

February 09 2015 03:04 GMT

On February 09 2015 10:42 HearthCraft wrote:
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.

Haha, that actually got a chuckle from me. "...and some babes", I can imagine you say saying that in a low, drawn out voice.

Anyways, though this is probably weird advice to get from someone over the internet, I think the best mindset to go into fitness is to not necessarily do it just to look good and get satisfaction from others, but rather that you're doing it for yourself and to make yourself healthier. Also, what I've realized from my experience is if you stay consistent throughout the tough times, like when you're sore and don't want to go back to the gym, when you're craving junk food/alcohol, or tell yourself you'll have the time to go to the gym later for several days, you'll notice you become a little more disciplined with your actions and start to easily weed the bad stuff out of your life just through exercise.

Anyways, good luck and hope you look fantastic for "da babes" at the beach during the summer, haha.

Kronen

United States732 Posts

February 09 2015 12:40 GMT

Everything looks awesome generally! Good stuff keeping track of particulars workout to workout. I too had s rough day post Super Bowl so that made me chuckle a bit.

One note though: you basically have 3x bicep curl on your bicep day, which might be a bit overkill on isolation work. I'd suggest tossing one of those for assisted chin ups if you have the machine available. You'll get more back and compound group activation. This is picking a nit of course.

looking forward to the next post. Good luck with cigarettes as well!! Adding multiple big changes is certainly a challenge!

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