kesunaitsumi

Hiya,

I will be starting a workout journal soon and posting it along w/pics. Before I do I will put my goals up then figure a routine out from there. I would like to lose about 30 pounds I think. Through basic high protein diet and a lot of exercise, preferably 4 days of gym a week. Im 5'8" give or take a 1/2" or so. I havent weighed myself but I assume that I am at about 190 lbs. I know that if I am muscle building at the same time as dieting I will probably gain muscle weight and that my goals are farfetched because of that, but I am setting my standards high so I can work hard and accomplish what I need to. My ultimate goal at this point is to lose my "love handles" and stomach, and ultimatly get nicely difined in the process. Summer is only a few months away so time is of the essence. I gained too much holiday weight, lol. Routine and pics up soon.

sdb

good luck!!

kesunaitsumi

Okay soooo... Monday

Bench Press - 50lb warmup 10 reps
70lb 8 reps
90lb 8 reps
95lb 8 reps

Chest flies - 17lb DB warm up 8 reps
20lb 8 reps
25lb 8 reps
30lb 8 reps

Bicep Curls - 25lb 2x10

Chin ups - -50 pounds off BW 8 reps, warmup
-40 pounds 6 reps
-30 pounds 6 reps

Lat Pulldown - 90lb warmup 8 reps
110lb 8 reps
125lb 2x8
To finish it all off I hopped onto the Eliptical for about 20 mins.
this workout was a lil weak, I didnt want to go to hard cause I hadnt been in the gym for 2 weeks, I was sick off and on. So next week I will push myself harder.

Anywho, tuesday....

I HIIT it, lol

Treadmill - 5 min. warmup

walk 30 sec
jog 30 sec
sprint 30 sec

repeated six times, damn that felt good!!! I was crunched for time so that was all. Next time ill do more!!!

Today... Wednesday, another weak day, as I said I took some time off, dont wanna push myself til next week.

Eliptical - 15 Min warmup

Lat Pulldown - 95lb warmupx8
110lbx8
125lbx8
140lbx8

Compound Row - 100lb warmupx8
125lbx8 (still too easy)
140lb 2x8 (Felt good)

Some ab work - 3 cycles

Bycicles - 10
Leg lifts - 10
Sit ups - 10
Repeated 3x's

Reverse crunches - 3x10

Triceps pushup - 90lb warmupx8
100lbx8
110lbx8
120lbx8

And to finish the day off I HIIT it again... lol.
5 min warmup

30sec Walk
30sec Jog
30sec Sprint
Repeated 7x's (tried to do an extra cycle than last time, felt great)

5 min cooldown

Today I dont really feel like I accomplished much, or even got a good workout, my abs are aching but thats it. my workouts seem all over the place at this point, I need to come up with a routine, I just dont know where to start. Monday I was going for Chest and Bi's, and today I was trying to focus on Back and Core and tri's. Friday Will be legs and chest again.

So far my diet seems okay, shake in the morning, shake and a sandwhich in the afternoon, on high protien bread lol. I did cheat yesterday, I had a sandwich from Dunkin Donuts. But for supper I had home made General Tsaos chicken and Broccoli, and for a late night snack some cottage cheese and a pickle, lol.

Any suggestions on what I could do?
Smoothie Bitch helped me with some advice, Im going to cut for a month then start to bulk up, by doing HIIT on my cardio days and light Cardio after my workouts on lifting days for 30 mins. And ill be doing this for a month. Today I went with HIIT instead of Light, I started with light but I didnt feel like I was getting anywhere. would it be better to HIIT after workouts or to do light cardio?

Striker

keep progressing with the weight! And make sure you push yourself to the point where you are huffing and puffing after re-racking the weights. train hard and good things will come, good luck.

Boki

good job dude n nice weighted pulldowns

SXIPro

Where are your deadlifts? Where are your squats?

j/k...because someone is gonna say that.

Dump the situps. If you feel the need, do crunches or a million other things for your abs. Don't go lacing your hands behind your neck. I went into my kids' middle school and almost kicked the crap out of the gym teacher. Teaching the kids sit ups and making them all do a bunch....hmmmm why do all the kids have sore necks...I wonder???? I thought people quit doing sit ups in the 1950s?

I have no problem at all with making kids exercise, but for Christ's sake teach them the right way. Rant over.

For core try renegade rows or planks.

You definitely need to up the weights on your lifts and up the reps on your core/abs exercises. It's all about the intensity.

KICK SOME ASS!!