xdarthveganx

http://img259.imageshack.us/img259/8408/weightw.jpg

Just to let everyone know, I haven't stopped. My log has been neglected because I am doing less lifting and more jiu jitsu and muay thai for fitness. I am down 22 pounds since I started and am feeling great. I am still lifting a couple times a week but usually focus on big compound lifts like dead lifts, cleans, bench press etc, sometimes I also just do full body circuit lifting. The weight is actually coming off faster then ever and I am super happy with the progress so far.

Shoulders & Calves: Superset: Side Lateral Raise 2 warm up sets of 8-10 reps 3 triple drop sets of 10-12 reps Front Plate Raise 1 warm up set of 8-10 reps 3 sets of 10-12 reps Superset: Military Press (Dumbbells) 3 triple drop sets of 8-10 reps Seated Bent-Over Rear Delt Raise 3 sets of 10-12 reps Superset: Seated Calf Raise 2 triple drop sets of 10-12 reps Standing Calf Raises 2 sets to failure Tonight from 5-6 Brazilian Jiu Jitsu

Chest & Triceps: Cardio 20 min Dumbbell Bench Press 2 warm up sets 2 sets of 6-8 reps Incline Dumbbell Press 2 warm up sets 2 sets of 10 reps, 1 triple drop set of 10 reps Butterfly 2 warm up sets 3 drop sets of 8 reps Triceps Pushdown - Rope Attachment 2 warm up sets 3 drop sets of 10-12 reps Cable Rope Overhead Triceps Extension 2 warm up sets 3 drop sets of 10-12 reps Smith Machine Close-Grip Bench Press 2 warm up sets 2 sets of 12 reps, 1 set of 12 reps + partial reps until failure Cardio 20 min

Not sure how I feel about smith machines for shoulder workouts, I may deviate from this a bit once I get to the gym Shoulder Workout: Cardio 20 min Smith Machine Overhead Shoulder Press 2 warm up sets of 10-12 reps 3 sets of 10-12 reps Smith Machine Overhead Shoulder Press (behind the neck) 1 set of 8-10 reps 1 drop set of 8-10 reps Seated Side Lateral Raise 4 drop sets of 10 reps Smith Machine Shrug 3 sets of 8-10 reps Reverse Machine Flyes 7 sets of 10 reps + + partial reps until failure Cardio 20 min

Today was another rest day, 40 mins cardio

Cardio today! 40 mins

What has helped me is finding a strict plan that has everything planned out for me ahead of time. I am 4 weeks into a 12 week program and I find the structure helps quite a bit.

Weight today: 266.6 http://img338.imageshack.us/img338/2728/weightr.jpg Triceps, Calves, & Abs: Cardio 20 min Triceps Pushdown - V-Bar Attachment 1 warm up set of 8-10 reps 3 triple drop sets of 15 reps Close-Grip Barbell Bench Press 2 warm up sets of 8-10 reps 3 triple drop sets of 12 reps Cable Rope Overhead Triceps Extension 2 warm up sets of 8-10 reps 3 triple drop sets of 10 reps Standing Calf Raises 7 sets of 20 reps Weighted Sit-Ups 1 warm up set of 8-10 reps 3 sets of 10-12 reps Hanging Leg Raise 2 sets of 15-17 reps Cardio 20 min

Not sure how I am going to get through today's leg workout, it looks scary haha. But I will power through the best I can. Leg Workout: Cardio 20 min Superset: Leg Press 3 sets of 85 reps: 20 reps with feet at bottom of plate, 20 reps 1 inch up, 20 reps 1 inch up, 25 reps at top of plate Barbell Squat 3 sets of 20 reps Resume normal sets: Leg Extensions 3 triple drop sets of 12-15 reps 1 burnout set with partial reps Cardio 20 min

Another rest day but got in 40 mins of cardio. Did some sprints today, that wore me out pretty badly. I also got to watch UFC 146 for free at my new gym.

Rest day but did 40 mins of cardio (mix of bike, stair master and incline treadmill), plus I messed around in the gym trying a few new exercises.

Salsa mixed in rice is strange now? Don't tell all those people making Mexican cuisine

Chest Workout: Cardio 20 min Butterfly 2 warm up sets of 8-10 reps 3 triple drop sets of 10-12 reps Machine Bench Press 3 triple drop sets of 10-12 reps Incline Dumbbell Flyes 3 sets of 10-12 reps Cable Chest Press 3 sets of 10 reps Cardio 20 min

Shoulders Workout: Cardio 20 min Side Lateral Raise 1 warm up set of 8-10 reps 3 sets of 10-12 reps + plus partial reps to failure Dumbbell Shoulder Press 3 drop sets of 10-12 reps Dumbbell Lying Rear Lateral Raise 1 set of 12 reps + 20 partial reps Shoulder Press (Machine) 3 Sets of 12 reps Cardio 20 min

Well I will cancel it on Friday if it is still bothering me and I am hoping to just drill and slow roll. PS my new gym is fucking awesome. It doesn't even feel like working out, it feels like a giant playground.

Today is back and biceps, I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal. Cardio 20 min Reverse-Grip Hammer Pulldowns 1 warm up sets of 8-10 reps 3 sets of 10-12 reps Bent Over Barbell Row 1 warm up set of 8-10 reps 3 sets of 10-12 reps One-Arm Dumbbell Row 3 sets of 10-12 reps Reverse-Grip Pulldowns 3 sets of 10-12 reps Machine Cable Curls 4 triple drop sets of 10-12 reps Cardio 20 min

Today was another rest day, 40 mins of cardio. I also rolled a bit (jiu jitsu) last night and this morning. I now have a bruised rib that hurts quite a bit haha.

Progress pics day 21. Weight this morning was 269.0lbs http://img848.imageshack.us/img848/1063/20120521073101.jpg The program I'm following is this one sans the diet (obviously) although I am following the same principals diet wise and simply eating vegan food. http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

Leg Workout: Cardio 20 min Leg Extensions 2 warm up sets of 8-10 reps 1 drop set of 100 total reps Leg Press 2 warm up sets of 8-20 reps 3 rest-pause sets to failure in 30 reps Lying Hamstring Curl 1 warm up set of 8-10 reps 3 sets to failure in 20 reps Hack Squat 2 warm up sets of 8-10 reps 3 rest-pause sets to failure in 30 reps Cardio 20 min Twist 150 reps

it isn't hard Just remove the spaces between you and tube http://www.youtube.com/watch?v=UEKDozT0lNQ

Calves and Abs Cardio 20 min 150 twists Standing Calf Raises 1 warm up set of 8-10 reps 5 sets to failure in 20 reps Sit-Up 3 sets to failure Cardio 20 min Twists 150 reps

Gotta plan ahead if you want results! Sadly that is only enough for 3 days! http://img155.imageshack.us/img155/9595/20120518111156.jpg

I just went through this myself. I found that it helps to find a strict program you can follow. I am on a 12 week program where everything I need to do is laid out for me ahead of time. Makes it a lot easier.