xdarthveganx

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

Awesome!

 

Check out some of the others too.

 

This one is cool too:

 

http://www.youtube.com/watch?v=UEKDozT0lNQ&feature=related

 

I wish I knew how to imbed youtube videos here.

 

Other members do it, but I don't know now

it isn't hard

[you tube]http://www.youtube.com/watch?v=UEKDozT0lNQ[/you tube]

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.