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Randall's Log: Getting in shape for graduation and Jiu Jitsu


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Been vegan a long time (15 years), but I have been seriously ignoring my fitness for the last 3-4 years.

 

I am getting back on my regimen so to speak. Looking to get in shape before my December graduation from college. I am graduating with my BA from University of Hawaii at Manoa in December.

 

Here is a "before" shot I took this morning:

 

http://img11.imageshack.us/img11/9067/img20120430073054.jpg

 

Starting stats: 277lbs

Current stats: 6'1" 274lbs, about 35% body fat.

 

Goal: 200-210lbs, 10-15% body fat.

 

Plan: 5 days on, 2 days rest (interspersed between workout days).

 

Quick note: Today was not my first day training, I have been training lightly (mostly cardio) for the last couple weeks to ease into the process.

 

Today was however my first day starting a 12 week regimen.

 

Diet:

 

5-7 meals/day target 2200-2600 calories/day

64-80oz's of water per day.

 

Day 1: Legs

Each excercise was done as close to failure as I felt comfortable without a spot.

 

10 minute cardio warmup

 

Leg Press

3 warm up sets

3 sets 12-15 reps

 

Hamstring curl

2 warm up sets

3 sets 12-15 reps

 

Lying hamstring curl

3 sets 12-15 reps

 

Leg Extensions

2 warm up sets

3 sets 12-15 reps

 

Hack Squat

3 sets 12-15 reps

 

10 minute cardio cool down

 

Supplements:

 

Breakfast meal replacement (with unsweetened almond milk)

http://www.yerba-mate.com/graphics/Sale_Items/vega_small.jpg

 

 

Pre-Workout (w/ water)

http://cdn.livesuperfoods.com/media/catalog/product/cache/1/image/439x/a4e40ebdc3e371adff845072e1c73f37/s/e/sequel-vega-pre-workout-energizer.jpg

 

(post workout protein (w/ water)

http://cdn.livesuperfoods.com/media/catalog/product/cache/1/image/439x/a4e40ebdc3e371adff845072e1c73f37/s/e/sequel-vega-performance-protein.jpg

 

(2 x a day after meals

http://pics.drugstore.com/prodimg/86383/300.jpg

 

Dinner last night:

 

Quinoa salad with black beans and corn, topped with avocado, and Persian cucumber & tomato salad with fresh parsley and mint.

 

563209_567814378346_7500982_31432597_1427631204_n.jpg

Edited by xdarthveganx
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Hi Randall,

 

Great to see you posting!

 

I know you've been away from the forum for a while. I even took a year or two off from the forum to write my book and do other things. I made a return to the community on a regular basis in the winter.

 

We have a whole new crew here, but it's a great group.

 

All the best with your fitness goals! Sorry I missed you during your visits to OR. As you know, I'm in TX now and really like it here.

 

Hawaii seems like an awesome place to go to school. I've only been for about a week at a time, but staying for years must be pretty fun.

 

All the best.

 

See you around.

 

Robert

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Today: Chest & Triceps

 

Cardio Warmup - 15 minutes

 

Flat Dumbbell Press

2 warm-up sets 10-15 reps

3 sets 8-10 reps

 

Incline Flyes (Dumbbell's)

2 sets 8-10 reps

 

Straight arm pullover

2 sets 10-12 reps

 

Rope extension

3 sets 10-12 reps

 

Lying cable extension

3 sets 10-12 reps

 

Skull crushers

3 sets 10-12 reps

 

Cool down - Cardio 15 minutes

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That avocado looks awesome. I'm eating them pretty much daily.

 

You introduced me to that group, Dead Prez, on our trip up to Seattle one-time. Good stuff man.

 

Wishing you the best with your goals!

 

I still keep in touch with some of the old school members here. Talked to Potter on the phone today, see Zack every once in a while, and a handful of others when I travel or just via FB or Twitter.

 

Anyway, have a great one!

 

-Robert

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Back & Biceps Workout

 

Cardio

15 min

 

Reverse-Grip Pulldowns

1 warm up set of 8-10 reps

3 sets of 8-10 reps

 

Bent Over Barbell Row

1 warm up set of 8-10 reps

3 sets of 10-12 reps

 

Hyperextensions (Back Extensions)

1 warm up set of 10-12 reps

2 sets of 10-12 reps

 

Straight-Arm Pulldown

7 sets of 10-15 reps

 

Concentration Curls

2 warm up sets of 12-15 reps, per arm

3 sets of 12-15 reps, per arm

 

Dumbbell Alternate Bicep Curl

3 sets of 12-15 reps, per arm

 

Cable Curls

3 sets of 15-20 reps, per arm

Edited by xdarthveganx
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Due to a time crunch I had to cut my workout a little short today.

 

It's finals week and I had a study session for a final exam.

 

But I still managed to obliterate my lats and my biceps. Just had to forego my usual post workout cardio.

 

Thought I would also post my current workout playlist for anyone interested. I put it on shuffle and this gets me PUMPED! (Coming soon)

Edited by xdarthveganx
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Current weight: 271.6

 

On another note, I seriously obliterated my biceps yesterday. They are super sore this morning, to the point that I can't fully extend my arms. Good thing I don't have to train them again for another 6-7 days.

 

I've got ice on them now!

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Shoulders, Calves & Abs

 

Cardio

10 min

 

Seated Dumbbell Military Press

2 warm up sets of 12 reps

3 sets of 12 reps

 

Side Lateral Raise

1 warm up sets of 12-15 reps

3 sets of 12-15 reps

 

Upright Barbell Row

3 sets of 10-12 reps

 

 

Superset:

 

 

Crunches

3 sets of 20 reps

 

Seated Calf Raise

3 sets of 20 reps

 

Resume Normal Sets:

 

 

Standing Calf Raises

3 sets of 18-20 reps, 1 foot at a time

 

Cardio

15 min

 

I am still super pumped and motivated but I am also exhausted. 5 days in training really hard on this 12 week program. Looking forward to my first real rest day tomorrow. Legs again on Sunday.

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So right now I am working out at the YMCA because it is almost free with my health insurance (about $100 a year). However I am super excited about my new gym opening up soon: UFC GYM Hawaii. Not only does the gym look like it's going to be amazing, the pricing is great, and I got the ultimate membership so I can start taking Jiu Jitsu classes again as well as Judo, Krav Maga, Mauy Thai etc. It opens in 2 weeks and I am super excited

 

 

http://www.ufcgymhawaii.com/

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Legs Workout

 

Cardio

10 minutes

 

Superset:

Leg Extensions

2 sets of 30 reps

 

Hamstring Curls

2 sets of 20 reps

 

Superset:

Walking Lunges

3 sets of 10 steps (was supposed to do 40 steps but I couldn't, I kept cramping after 10)

 

Standing Leg Curl

3 sets of 15-20 reps

Resume Regular Sets

 

Leg Press (this sucked)

3 sets of 50 reps

 

Superset: Repeat Exercises 1 & 2

 

Leg Extensions

1 sets of 30 reps

 

Hamstring Curls

1 sets of 20 reps

 

Cardio

20 minutes

 

Week 1 down, only 11 weeks to go.

 

Week 1 progress pics tomorrow morning, don't expect to see anything yet but I am going to track every week regardless.

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Chest & Triceps Workout

 

Cardio

10 minutes

 

Flat Dumbbell Press

1 warm-up set of 8-10 reps

2 sets to failure in 6-8 reps

 

Flat Bench Flyes

3 sets to failure in 8-10 reps

 

Incline Cable Flyes

2 sets to failure in 8-10 reps, 2 drop sets to failure (kept dropping by 10lbs, until failure on each)

 

Cable Crossover

2 sets to failure in 8-10 reps

 

Tricep Cable Pushdowns

2 sets to failure in 16-18 reps, 1 drop set to failure

 

Reverse Cable Pushdowns

2 sets to failure in 16-18 reps, 2 drop sets to failure

 

Super Sets:

 

Skull Crushers

3 sets of 10 reps

 

Rockers

3 sets of 10 reps

Resume Regular Sets

 

Cardio

15 minutes

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Shoulders

 

Cardio

15 min

 

Dumbbell Overhead Shoulder Press

2 warm up sets of 8-10 reps

3 sets to failure in 6-8 reps

 

Machine Shoulder (Military) Press (One-Arm)

2 sets to failure in 8-10 reps, 1 drop set to failure

 

Superset:

 

Side Lateral Raise

3 sets to failure in 12-16 reps

 

Side Lateral Raise (Starting behind back)

3 sets to failure in 12-15 reps

 

 

Resume Normal Sets:

 

Dumbbell Shrug

3 sets to failure in 12 reps

 

Reverse Machine Flyes

5 sets of 12-15 reps

 

Cardio

15 min

Edited by xdarthveganx
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However I am super excited about my new gym opening up soon: UFC GYM Hawaii.
Honestly, I cannot express how jealous I am right now.

 

 

Ya I am really stoked on it. I will probably be moving in a year for grad school and will have to look for a new gym, I doubt any new gym will stack up unfortunately.

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Randall,

 

How are things going so far?

 

I like seeing you do cardiovascular training after weight training. That is the best time for fat-burning, once carbohydrate stores are used up (after an hour or so) and the body has to call upon fat as fuel. As far as I'm concerned, and many others are concerned, doing cardio either first thing in the morning on an empty stomach or immediately following an hour or so of weight training is absolutely optimal for fat-burning.

 

I'm happy to see you applying that method. I use it before a competition to burn fat too.

 

Good stuff, man.

 

You still doing any photography, especially nature photography out there in Hawaii?

 

Have a great one man. Way to be committed to your training, your journal and your goals.

 

All the best.

 

-Robert

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Ya I am really stoked on it. I will probably be moving in a year for grad school and will have to look for a new gym, I doubt any new gym will stack up unfortunately.
Ya, I think you might be right... Funny, a few days before you posted that, I was reading an article about that gym. Maybe you'll get to meet BJ Penn at a grand opening or something
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