Wermwood Posted May 15, 2011 Share Posted May 15, 2011 The title says it all. Time to take an uncompromising approach to my health, fitness, and ultimate goals. I feel like I've tried everything: Lots of cardio/little lifting, lots of lifting/little cardio, light weight/high reps, full body workouts, muscle group alternating, high carb, low carb and everything in between. Done with fads, stripping it down to the basics: Eat more and lift heavier. Oddly, something I've never tried before. Time to be accountable! Goals:- Get shredded- Run a marathon next year in August or September (can't remember which off the top of my head 5/15/11 Chest and Triceps-2 arm dumb bell press (on ball): 50x5, 55x5, 65x5, 55x5. 50x5 (thats per arm btw)-Dips: -x5, 25x5x3, -x5 (totally plateaued here)-Push ups with swiss ball: -x5, 45x5, 70x5x2, 45x5-1 arm tricep pulldown: 4x5, 5x5, 6x5, 5x5, 4x5 -Push ups with medicine ball (alternating each arm): -x10x4-Flys (on ball): 25x5, 30x5, 35x5x2, 30x5- Tricep pulldown (underhand): 10x5, 12x5, 14x5, 12x5, 10x5-Push ups with medicine ball: -x5x2 Estimated totals: 3300 cal, 400 carb, 220 pro, 85 fat Link to comment Share on other sites More sharing options...
Wermwood Posted May 17, 2011 Author Share Posted May 17, 2011 5/16 Legs -Dead Lift: 135x5, 225x5, 305x5, 225x5, 135x5-Lunges: 50x5, 90x5, 100x5, 90x5, 50x5-Pistol Squats: -x5, 30x5, 50x5, 30x5, -x5-Jump squats w/barbell: -x5, 40x5, 65x5, 40x5, -x5-Goblet squats: -x5, 70x5, 60x5x2, -x5-Romanian dead lift: 95x5, 105x5, 135x5, 105x5, 95x5-Shin squats: 50x5, 70x5, 110x5x3 Estimated totals: 3650 cal, 450 carb, 230 pro, 90 fat Link to comment Share on other sites More sharing options...
Wermwood Posted May 18, 2011 Author Share Posted May 18, 2011 5/18 Abs/shoulders -Hanging leg raises: -x20x5-Clean and press: 95x5, 105x5, 135x5 (personal best at 5 full reps), 105x5, 95x5-Side crunches w/ 45lb weight: 20x3-Military press: 95x5, 105x5, 125x5 (shitty though), 105x5, 95x5-Leg raises (on dip bench thing) w/ 10lb weight: 20x3-Front & lateral shoulder raises: 25x5, 30x5, 35x5, 30x5, 25x5-Hanging leg raises: -x20x3-Rotator cuff extensions (4 different ones on cable cross): 3 1/2x4x5 Estimated totals: 3900 cal, 580 carb, 260 pro, 100 fat Eating like a crazy person. Feel disgustingly full all the time. Kinda like it. Link to comment Share on other sites More sharing options...
Wermwood Posted May 21, 2011 Author Share Posted May 21, 2011 5/19 Back and Biceps -Pull ups (5 different grips): -x5x5-Plank Row: 45x5, 85x5, 90x5, 85x5, 45x5-Barbell curl (on ball): 95x5, 115x5, 125x5 (crappy), 115x5, 95x5-Bent over row: 135x5, 175x5, 185x5, 175x5, 135x5-1 arm curls (on ball): 50x5, 50x5, 60x5, 50x5, 40x5-Reverse push up: -x5, 45x5x3 (blah), -x5-1 arm cable rows: 8x5, 12x5, 14x5, 12x5, 8x5 Estimated totals: umm...a lot. Lost track. Mental note to keep better records Already noticing increases in weight and intensity. Certain workout (namely the pull ups) were noticeably easier Link to comment Share on other sites More sharing options...
Wermwood Posted May 21, 2011 Author Share Posted May 21, 2011 5/20 cardio Easy day: Only 3 miles at moderate pace. Still recovering from some nasty shin splints. Should be back up to 100% here soon, though. Estimated totals (maintenance): Approx. 2900 cal, 400 carb, 200 pro, 77 fat. Trying to do this kind of calorie rotation: http://veganbodybuilding.com/?page=article_caloriecycling Logic seems solid to me. Link to comment Share on other sites More sharing options...
Wermwood Posted May 23, 2011 Author Share Posted May 23, 2011 5/22 Full body (switch up! Experimenting with sometime I read on here that Derek wrote up on.) Lot's of experimentation today, trying to figure out which weights worked for which sets and shit. Trying steady weight at 5x4 -Squats: 140x5, 150x5x2, 160x5-Upright row: 120x4x5-Dumb bell shrugs: 70x5, 75x5x2, 80x5-Dumb bell press: 120x5, 65x5x3 Workout felt VERY short and not as exhilarating as I had hoped. Trying it at 5x5 next time and more intense Estimated totals: 6300 cal, 735 carbs, 245 f, 318 pro Those numbers scare me. Hope this all works out and I don't just get fat as hell instead of building muscle. Link to comment Share on other sites More sharing options...
Wermwood Posted May 24, 2011 Author Share Posted May 24, 2011 5/23 Bi's, Tri's, abs, and calves (still experimenting with weight) -1 arm curls: 50x5x2, 55x5x3-Kickbacks: 25x5, 30x5, 35x5x2-Weighted leg lifts: -x5, 10x10x4-Calve squat things: 110x5, 140x5, 160x5x3-Barbell curls: 55x5, 60x5, 70x5x3-No-attachment pulldowns: 6x5x5-Side crunches: 50x10x5 Estimated totals: Lost my list. Similar to above Link to comment Share on other sites More sharing options...
Wermwood Posted May 24, 2011 Author Share Posted May 24, 2011 5/24 "Off day" -Approx 30 minutes of pretty intense cardio Totals down to maintenance levels Link to comment Share on other sites More sharing options...
Wermwood Posted May 27, 2011 Author Share Posted May 27, 2011 5/25Still jumping around with exercises and weight. Still fine tuning the whole process but I think I'm starting to find a groove. I'm ALREADY plowing through some weight that I've been struggling with; especially on the clean and press. Actually, the more I think about it, I feel comfortable going up on everything I did. Felt great leaving gym! Also, newest member of the 200 club. About 7 pounds on and it's showing. -Clean and press: 125x5x5-Deadlift: 295x5x2 (too much, had to go down), 275x5, 225x5x2-Bent over row: 165x5x5-Dumbbell bench press: 65x5x5 5/26 -Dips: 25x5x5 (plateaued still! getting frustrated!)-Barbell curls: 105x5x5-Calve raises: 175x5x5-Weighted leg lifts: 15x10x5-Kickbakcs: 35x5x5-1 arm curls: 55x5x5-Weighted side crunches: 55x10x3, 50x10 Link to comment Share on other sites More sharing options...
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