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01-23-2007, 06:00 PM
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Keyhole's Journey To Less Jiggle
I decided to start logging over here as this seems like a much more tight knit community and that's what I prefer.
 If you are interested in my previous log, you can click here.Anyways, a quick background. I'm 26 years old, 6'0", 188lbs and if I had to guess I would say my body fat is in the 14%-16% range. I began dieting late in the summer when I tipped the scale at 240lbs. I've managed to lose over 50lbs so far and I look and feel 100% better than before. My goal is weight is ~180lbs give or take a few, but my new goal is to become stronger and more toned. I currently workout 6 times a weeks. 3 days of cardio & 3 days of lifting. I am on a calorie deficient diet currently, so it's hard for me to make large gains in my lifting. You can view my diet log here: FitDay.com - Diet and Fitness journal for Adam20v Anyways, any and all input is welcome! Thanks! Last edited by Keyhole; 01-31-2007 at 05:16 PM. 
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01-23-2007, 06:03 PM
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Here is my workout for today. You can assume on each lift day there is 5 minutes of elliptical for warmup followed by stretching.
Lat Marchine Pull Downs: 20x60lbs 15x80lbs 12x100lbs Single Arm Dumbbell Rows: 15x25lbs 12x30lbs 12x35lbs Dumbbell Shrugs: 15x45lbs 12x50lbs 12x55lbs Bench Press: 15x95lbs 10x115lbs 1x145lbs 1x155lbs (PR) Incline Dumbbell Press: 15x25lbs 12x30lbs 10x30lbs Dumbbell Press: 15x25lbs 12x30lbs 12x35lbs Shoulder Press: 15x50lbs 12x60lbs 10x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x55lbs Rope Pushdowns: 15x60lbs 12x70lbs 12x70lbs 10x80lbs Sit ups: 1x25 1x20 1x20 Had a buddy workout with me today, usually I workout alone. Went for my 1 rep max on the bench because I have been curious as to what I could do. Pushed 155lbs once...I was pleased as I did not expect much more. Also did rope pushdowns for triceps instead of skullcrushers. Good exercise, not sure if I will keep it though.
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01-23-2007, 06:07 PM
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Quote:
 Congrats on your weight loss, Keyhole...keep up the good work.
__________________
Quit talking about lifting heavy and actually do it.
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01-25-2007, 06:15 PM
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Squats: 15x95lbs 12x135lbs 12x135lbs 10x145lbs
Leg curls: 15x90lbs 15x105lbs 12x120lbs Leg Extensions: 15x90lbs 15x105lbs 12x120lbs Seated Calf Raises: 25x70lbs 15x90lbs 15x90lbs 15x115lbs Today was the first time I have ever done squats. I used to only do seated leg presses, but after reading about squats and how they are on of the best lifts I decided to try those. I wasn't sure how much I could do so I stayed on the conservative side today. The 145x10 at the end was close to maxing out though. I would usually do another 20 minutes on the elliptical after lower body, but my legs were pretty much shot. On my way out I almost fell on my face going down the two flights of stairs back to the locker room, hahah. Anyways I'm going to keep them in the routine. Now I just need to fit the deadlift into my upper body and I'm set
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01-27-2007, 01:00 PM
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Lat Marchine Pull Downs: 20x70lbs 15x95lbs 12x105lbs
Single Arm Dumbbell Rows: 15x30lbs 12x35lbs 12x35lbs Dumbbell Shrugs: 15x45lbs 12x50lbs 12x55lbs Bench Press: 15x95lbs 12x115lbs 6x125lbs (attempted 8, failed after 6) Incline Dumbbell Press: 15x30lbs 12x35lbs 10x35lbs Dumbbell Press: 15x30lbs 12x35lbs 12x35lbs Shoulder Press: 15x50lbs 12x60lbs 8x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x55lbs Rope Pushdowns: 15x60lbs 12x70lbs 12x70lbs 10x80lbs Sit ups: 1x25 1x20 1x20 Went for gains on a bunch of excercises and was successful everywhere but the bench I failed on my last set. Ran out of energy about halfway through I really need to work on a pre-workout morning meal for the weekends as I went on a basically empty stomach today. Saturday is also my weigh in day and today I was down 2lbs from last week and I am now 186lbs. Decided it's time I start taking my protein intake seriously as well so on the way home I stopped a discount supplement store and picked up a 1lb bag of the ON 100% Whey Extreme Milk Chocolate. Just had my first shake and it was actually pretty tasty in water. Time to get up to a minimum of 1g of protein per day, shooting for 1.5g though.
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01-27-2007, 06:55 PM
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My body fat caliper came in today. I did the 3 measurement method. I came out to 17% body fat. Actually a little lower than I expected, but probably pretty close.
If I lose another 10lbs of just fat and get down to about 176lbs, I should be close to my first goal of 12% body fat.
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01-27-2007, 10:48 PM
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+1 to the deads addition.
Are you doing 3 full body w/o per week? Also, you mention stretching in one of your first posts? How intense is this stretching and when do you do it? It is necessarily a good idea to heavily stretch prior to moving iron.
__________________
The Resident Training Log Ballbuster.
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01-27-2007, 11:10 PM
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Nice to see another journal. Congratulations on the weight loss Keyhole! Take it from one of the "elder statesmen", it is never too late to make this a lifestyle.
__________________
Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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01-27-2007, 11:31 PM
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Thanks for the encouragement!
Currently I am lifting 3 times a week. 2 times a week is upper body and one day is lower body. Each day in between lifting days is cardio. I want to get some deadlifts in there, but which day should I do them on? The upper or lower? As far as stretching goes I do it before I begin lifting and it is not that intense. Some basic stretches and I do not over do it. I had a problem with my shoulder once while I was lifting and since then I have been doing stretches prior and have not had another issue. Any and all suggestions are welcome as far as changes in routine/diet. Thanks again!
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01-27-2007, 11:50 PM
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Add them on the Upper Day. If you are hitting the legs hard with squats and such then trying to do Deads and legs will kill ya. Make sure that it is one of the first exercises that you do though. Deads give me a lickin so I want to get them out of the way when I am as fresh as possible.
__________________
Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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01-29-2007, 06:20 AM
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My legs have still not fully recovered from the squats I did last Thursday, haha. Much better though and I'll be fine by tomorrow I'm sure.
I'll add the deadlifts in tomorrow and give it a go.
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01-29-2007, 06:55 AM
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First of all congratulations on the weightloss!
You do that 32(!) set upper body workout twice a week!?  Wow that's a ton of work! It seems to me like you need to change to a 3 way split. IMO you should only train a bodypart once a week. You'd see an increase in your chest strength if you didn't do it after working your back for example. It seems like overkill to me but if you're happy and it's working then stick with it. I just think that you'll start to experience overtraining symptoms pretty soon and nobody wants that. Good luck with your future goals!
__________________
"You never know how important good health is until you no longer have it." Charles A. Smith
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01-29-2007, 07:03 AM
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Yea I've been following that current lifting program for about 8 weeks. My goal is to lose another 10lbs of fat and then revise my routine.
I was thinking about a 3 or 4 day split, but haven't looked much into it yet. It really depends if I want to do 2 or 3 days dedicated to cardio after I stop losing weight.
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