Xrocket21's log: SHOOTING FOR COMPLETE CHANGE

Discussion in 'Training Logs' started by xrocket21, Jan 8, 2008.

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  1. xrocket21

    xrocket21 STi Crew

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    Location:
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    01/07/08

    6'5"
    255 lbs

    26 years old

    Lightest I have ever been was 217 ish about 2 years ago.

    I lift regularly, but my weight fluctuates, and I balloon the second I stop lifting. I stopped this time around Halloween and was 230. Gained 25 lbs in about 2.5 months :wtc:

    My goal this time is to get down to 205-210

    Pics to come.

    :hsd:
     
  2. xrocket21

    xrocket21 STi Crew

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    Location:
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    Routine:

    Used to be a mile run every morning with the dog, but its pretty cold now. Gotta get in some cardio somehow.

    Weights:

    M

    3x8 bench
    3x8 preacher curls
    3x8 tri extensions
    3x25 crunches
    3x8 reverse preacher curls
    3x8 dips
    3x8 incline free bench
    3x8 front pulldowns

    W

    3x8 squats
    3x8 calf ext
    3x8 leg press
    3x15 obliques
    3x8 leg curls
    3x8 leg ext

    F

    3x8 deadlift
    3x8 reverse flys
    3x8 arm raises
    3x8 rows
    3x10 hyperextensions
    3x20 leg raises
    3x8 military press
    3x8 shrugs

    lazy weekends and tu and thur

    diet

    shitty, but trying to improve. I like to cook is the problem. I had homemad enchiladas last night :wtc:
     
  3. xrocket21

    xrocket21 STi Crew

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    1/9/09

    legs

    253 lbs

    ran 1 mile with the doggah
     
  4. Skeletor

    Skeletor Guest

    your routine could be better. try PurEvl's routine stickied in the main F&N forum. a lot of people here use it and love it. it will kick your ass if you push yourself.
     
  5. xrocket21

    xrocket21 STi Crew

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    Ill check it out. I usually start with 3x8 then after a few months I do 3x12 light, then after a few months I do 3x4 heavy.

    But hey, I learned me lifiting from high school coaches 10 years ago, I am open to suggestion. Starting with back on friday, ill do pur evils routine. Thanks dude.

    edit: I may be retarded, but I cant find it, can I get a link?
     
  6. GTLifter

    GTLifter Banned

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    Your routine sucks but at least you're squatting.

    Purevls routine is the sticky in main F&N called "for those who want to be a BB'er or look like one"
     
  7. xrocket21

    xrocket21 STi Crew

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    Care to elaborate on why my routine sucks?

    Its kinda the same routine I have been doing off and on for 9 years :hsugh:
     
  8. xrocket21

    xrocket21 STi Crew

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    Alright, got it.



    But why are bis and tri listed separately, when do you do those?
     
  9. ericande

    ericande Active Member

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    I could be mistaken, but it seems to be it's because you have a little bit of everything thrown in on multiple days. Your routine lacks a focus.


    As for losing weight and keeping it off; What I've noticed about myself is that when I stop weighing myself, I gain weight. If you start getting lazy it's a lot easier to catch yourself if you weight yourself once or twice a week rather than being all of a sudden realizing you gained 20 or 25 pounds.
     
  10. ericande

    ericande Active Member

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    You do those Friday with the shoulders. Shoulders then bis then tris.
     
  11. xrocket21

    xrocket21 STi Crew

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    248.5 lbs

    Firt night on the new routine recommended by you guys. I like it, I am sore.

    Im travelling a lot for work, so its tough to work out and eat well living in a holiday in. Im on the right path though. Too embarassing to take pics now. Maybe in a few lbs!
     
  12. Skeletor

    Skeletor Guest

    :coold: good that you're keeping up with it. Another good thing about body part splits like this routine is that you can pick up where you left off if you had to miss a workout.
     
  13. xrocket21

    xrocket21 STi Crew

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    I have lifted off and on for like 9 years. But my genetics suck. I get in good shape, and if I take 4 months off, I go right back to 250. its like my natural weight or something. It sucks. If I go all the time, I stick with it, but if I miss ONE day, I get lazy.

    I am happy to have a new routine, I have used the same routine with variations since high school. Its the only time anybody ever taught me lifting.

    My girl works out with me, and I was training her to do squats last night, she hates it, but is getting the hang of it.

    The lightest I have ever been was like 217 2 years ago. Id really like to get to the 210 range. We will see. Diet is hard, as I enjoy cooking. By enjoy cooking, I mean i make good food :)
     
  14. xrocket21

    xrocket21 STi Crew

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    248.5 still

    Tues - Chest
    4 sets incline db or barbell 12
    3 sets flat db or barbell 12
    3 sets db fly or machine 12 reps
    3 sets assisted dips :hs:

    ran a mile
     
  15. xrocket21

    xrocket21 STi Crew

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    Location:
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    Fri
    250
    Ate like a jackass today, work had pizza at 12 then cake at 2:30 for the patriots :hs:

    arm workout
    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets

    ANY REASON FRIDAY ARM WORKOUT IS SO INTENSE?? :run:

    edit: ran a mile too
     
    Last edited: Feb 2, 2008
  16. xrocket21

    xrocket21 STi Crew

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    Mon - Legs
    4 sets leg ext 15reps
    4 sets squat 10 reps
    3 sets leg press 12 reps
    4 sets leg curl 12reps
    3 set db walking lunges

    really abused my legs tonight :bowdown:

    251 :wtc:

    My diet SUCKS.
     
  17. NUDES

    NUDES New Member

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    fix that then, with a poor diet you won't go anywhere
     
  18. jonno

    jonno New Member

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    keep it up mang. get your diet in check though
     
  19. xrocket21

    xrocket21 STi Crew

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    Location:
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    Tues - Chest
    4 sets incline barbell 12
    3 sets flat barbell 12
    3 sets calves 12
    3 sets fly machine 12 reps
    2 sets assisted dips 12 reps

    248.5
     
  20. xrocket21

    xrocket21 STi Crew

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    Mon - Legs
    4 sets leg ext 12reps
    4 sets squat 8 reps
    3 sets leg press 12 reps
    4 sets leg curl 12reps
    3 set db walking lunges

    100 crunches

    god the lunges abuse my glutes and hammies :wtc:

    245

    Down 10 lbs :wiggle:
     
  21. xrocket21

    xrocket21 STi Crew

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    Location:
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    Tues - Chest
    4 sets incline db or barbell 10
    3 sets flat db or barbell 10
    3x12 calves
    3 sets db fly or machine 10
    2 sets weighted dips 15

    246
     
  22. xrocket21

    xrocket21 STi Crew

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    Location:
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    Tues - Chest
    4 sets incline barbell 12
    4 sets flat barbell 12
    3 sets calves 12
    4 sets fly machine 12 reps
    3 sets assisted dips 12 reps


    246

    so busy lately, getting like 1-2 days a week at the gym :wtc:

    And I think I have tendonitis in my left shoulder, its getting bad :hs:
     
  23. xrocket21

    xrocket21 STi Crew

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    Location:
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    Mon - Legs
    4 sets leg ext 12 reps
    4 sets squat 12 reps
    3 abs
    4 sets leg curl 12reps
    3 sets walking lunges
     
  24. xrocket21

    xrocket21 STi Crew

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    Location:
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    Tues - Chest
    4 sets incline barbell 12
    4 sets flat barbell 12
    3 sets calves 12
    4 sets fly machine 12 reps
    2 sets assisted dips 12 reps


    249
     
  25. GTLifter

    GTLifter Banned

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    do work.
     
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