djvash's log

Discussion in 'Training Logs' started by Bausk, Jun 8, 2006.

Thread Status:
Not open for further replies.
  1. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Starting weight (6/5/06):

    245

    Current weight (3/20/07):

    ???

    Goals:

    Lose weight, get "fit", build muscle. My primary goal is to lose weight, I want to drop 20 lbs while retaining muscle and size for now. Ultimately I'd like to be down around 205. Right now I'm a fatty and could easily lose the weight I think... if I actually stick to the plan. I've got my diet in check and I am taking a few supp.

    I'd also just like to keep my general thoughts in here as well, and hopefully progress pics.


    Current Routine:

    Monday

    Bench 5x5
    Deadlift 5x5
    DB Bench 3x8
    Tricep Extensions 3x10
    Dips 3xFailure
    Front Lat Raises 2x10

    Wednesday

    SL Deadlift 5x5
    Squat or Lunge 3x8
    Incline DB Press 3x8
    Bicep Curls 3x8
    Pullups 3xFailure
    Forearm/Grip lifts 2x10

    Friday

    Squats 5x5
    Rows 5x5
    Bench 5x5
    Calf Raises 2x10
    Overhead Press 5x5
    Side Lat Raises 2x10
     
    Last edited: Mar 20, 2007
  2. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Started Monday, but not this routine. Monday's routine was:

    Bench 2x10
    Incline DB's 2x10
    Tricep extension 2x10
    Deadlift 2x10
    Rows 2x10
    Bicep curls 2x10
    20 minute cardio

    Tuesday was off. I'd like to do cardio on Tuesday and Thursday but my first day back was rough. Thursday I'll be doing cardio.
     
    Last edited: Jun 8, 2006
  3. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Yesterday's workout after changing to the Bill Starr routine christophers posted.

    Squats-4x8 135, 155, 185, 185
    SLDL's-4x8 95, 95, 115, 115
    Shoulder Press-5x5 35s, 35s, 40s, 40s
    Pullups-4xmax 8, 7, 5, 5
    15 minutes on the bike... my legs are dead.
     
    Last edited: Jun 8, 2006
  4. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    I'm sore as hell after yesterday's squats. I can't wait to get back into shape so I can really lift harder. Next week I plan on upping the weight for all my lifts... this week was more to "feel out" where I am at. And where I am at is weak!

    Started taking my supplements last night/this morning for the first time as well. I've taken "fat burners" before and never stuck with them.. lame. I'm serious about it now and just feel bad about myself. My wife is really encouraging me too.

    Cardio tonight.
     
  5. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Weight down to 240 lbs.

    I missed my workout Friday because I was sick all morning. Hell I was still sore from Wednesday. I'm going this morning after I get out of work.
     
    Last edited: Jun 10, 2006
  6. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Squats-5x5 135, 135, 185, 225, 245
    BB Bent Over Row-5x5 85, 85, 85, 85
    DB Incline Bench-5x5 45s, 50s, 55s, 55s, 55s
    Tricep Extensions-3x12 60, 70, 80
    10 minute cardio on the bike to cool down

    That's the most I've ever squatted, and it didn't really feel that heavy. :bigthumb:

    I was still a little sore from last wednesday's squats, but I wanted to throw some weight up there. Hopefully I can walk tomorrow, but I feel alright as of now.

    I like working out Saturday mornings, so I think I'm going to switch to Tuesday, Thursday, Saturday for lifting... and try to do some cardio Monday and Wednesday. Maybe Friday but I'll probably take Friday and Sunday off.
     
  7. adrenalin112

    adrenalin112 New Member

    Joined:
    Dec 30, 2003
    Messages:
    28,498
    Likes Received:
    0
    Location:
    SoCal --> Tempe
    you should seriously take a step forward & get into a bjj/grappling/sub wrestling while youre lifting. you'll sweat like nuts, as well as strengthen your back & core. :bigthumb:
     
  8. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    I took about a year and a half of Muay Thai and a year of submission wrestling/no gi bjj. I stopped a year ago when I got married and right now I'm trying to work it back into my budget. :bigthumb:

    There is a nice school near me that is small, but well taught by Chris Malgeri. He was welterweight champion ( i think thats the right class - 155 ) in the organization that is big in ohio.

    I think after this summer I'm going to do whatever I can to get back, and by then hopefully I'll be in much better shape as well.
     
  9. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Here are my official "Before" shots at 245.

    [​IMG]

    [​IMG]

    [​IMG]

    [​IMG]


    Down 5 lbs already. :x:
     
    Last edited: Jun 15, 2006
  10. K20Z3

    K20Z3 New Member

    Joined:
    Jan 5, 2006
    Messages:
    729
    Likes Received:
    0
    Location:
    Southern California
    how tall are u bro?
     
  11. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    6'



    Changing it up. I'm planning on cardio today and moving my lifting days to Tues, Thur, Sat.
     
  12. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    I'm really thinking of starting MMA back up asap, much sooner than I thought. I just need to come up with the money for it... about another $100 a month out of my budget might be tight. :noes:

    I also decided I'm going to lift today, and try to do Monday, Wednesday, Saturday like I did last week, atleast until when/if I start MMA again.

    And now I'm post whoring in my own thread... it'll probably be 3 times in one day.
     
  13. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    http://www.maunlimited.com/index.php

    This was the school I trained at before for a year/more. If I started again my schedule would look like:

    Monday: Muay Thai, Submission Wrestling
    Tuesday: Gym, day 1
    Wednesday: Off
    Thursday: Muay Thai, Submission Wrestling
    Friday: Gym, day 2
    Saturday: Brazilian Jui Jitsu (maybe, havent decided)
    Sunday: Gym, day 3
     
  14. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Might not be able to do MMA again for a month or two, says the wife. :o I'll see what I can do about that. I'm selling one of my WoW accounts, and I'm going to try to sell the other.

    Lifted very well today, I thought.

    Squats-5x5 185, 185, 225, 225, 275
    Deadlifts-5x5 185, 185, 185, 225, 225
    DB Bench Press-5x5 45s, 50s, 55s, 60s, 60s
    DB Incline DB Press-4x5 40s, 40s, 50s, 50s
    5 minute run just to cool down

    I'm still kind of learning what "my weights" are. 275 was almost pushing it but I think I can rep more than that for 5. Next Monday I'm going to try for 300.

    Now I'm going to go get a shake and think about what to make for dinner later... /collapse
     
  15. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Cardio today.

    5 minute walk/jog
    5 minutes fast run/race
    5 minute walk/jog

    15 minute bike
     
  16. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Light Squats-4x8 185, 185, 185, 135
    SLDL's-4x8 95, 135, 135, 135
    DB Shoulder Press-4x5 50s, 50s, 50s, 40s
    Pullups-3xmax 5, 5, 4
     
  17. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    My current diet, generally:

    Wake up: Protein Shake

    Breakfast (couple hours later at work): Oatmeal

    Lunch: usually chicken of some sorts, sometimes I pack a sandwich if I didnt grill anything the night before

    Post Workout: Protein Shake

    Dinner: Grilled meat or fish of some kind, usually chicken or steak and make extra for lunches. Sometimes salmon.





    I'm really feeling better about myself so far in this routine. I look foreward to going to the gym now, already, and it's almost what I plan my days around now. It used to be I would sit at work waiting to go home and play World of Warcraft. I'm glad I am done with that shit, it was eating me alive from the inside out. :ugh:

    Cardio today... finale of The Ultimate Fighter tonight. :x:
     
  18. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Cardio... a good session.

    20 minute run
    10 minute bike
    Abs..... fuck this hurt. Been a while since I've done any ab work.
     
  19. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Weight updated... 237 this morning. Heavy squat day today.
     
  20. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    I got a Tendercrisp sandwich for lunch... my first fast food in a month... and I almost threw up. Fuck how did I eat this stuff before.
     
  21. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Squats-5x5 225, 225, 225, 225, 275
    DB Bent Over Row-5x5 70s, 70s, 70s, 70s, 70s
    DB Incline Bench-5x5 55s, 55s, 55s, 55s, 55s
    Tricep Extensions-3x12 70, 70, 70
    15 minute bike
     
  22. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    First day working out on a Sunday since I was in High Schhol (6 years ago)... was refreshing. Cardio...

    15 minute run
    15 minute bike
    Calf Raises-2x12 70, 70
     
  23. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Hard to believe it's only the start of my third week. I feel like I've made alot of progress. I'm trying to get the funds to start MMA asap. I cant wait to take some progress shots after a full month and then see where I can go from there.

    Hell even my cardio is alreasy improved, I had a good session yesterday morning where I felt strong on the treadmill. Hopefully after another few weeks I can get into some HIIT.
     
  24. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    Squats-5x5 205, 255, 255, 255, 275
    Deadlifts-5x5 205, 205, 205, 255, 255
    Bench Press-5x5 135, 135, 155, 155, 185 :hs:
    Incline DB Press-2x12 45s, 45s
     
  25. Bausk

    Bausk New Member

    Joined:
    Jul 23, 2002
    Messages:
    11,607
    Likes Received:
    0
    Location:
    MI
    I just sold one of my WoW accounts for $200! My other one has a bid of $200 and 4 days left on the auction... looks like I'll be getting back to MMA soon!!!
     
Thread Status:
Not open for further replies.

Share This Page