iko172202 road to not being a fatass!

[iko172202]

Well today I started my plan this is what it consist of:

Me - 5'10" 210 lbs, 24 years old
*Been lifting for about 6-7 years
*Took a long break
Goal- to get back in shape and get big what else!?( Oh and lose the gut)

Meals- consist of about 1-1.5 grams of protien per pound also about .5-1 carb per pound. 1st week no supplements but whey protien,glutamine,liquid aminos, multi-vitamin, and a very mild thermogenic. Also Test RX, I know, its a homeopathic but a buddy of mine gave it to me for free so I figured what the hell!

The second week I will be starting Halodrol in a low dose 1 per day, along with supporting supps, milk thistle, coq10 etc.

Day 1 0600
Protien Shake
1/2 cup of oatmeal
Mixed in one cup of milk- powdered milk (cheap and I'm broke)
1-tbsp liquid amino acid
1-multi v
2-fish oil
2-thermogenic
3-test rx

1000am
4 egg omlete
1-can tuna (mm mm good)
2-fish oil
2-thermogenic
3-test rx

So far thats it for today, still have about 3 more meals to go not including post work out meal. Today its actually only cardio 25-30 min run and abs. I'm starting kinda in the middle of my workout week, yesterday was bi & tri and forearms.

I'll post some pics as soon as I can. Does anyone have some advice on when ti take the supporting supps for Halodrol ie:milk thistle etc. Thanks and any help is better than none.

[Poobah]

Good luck on reaching your goals.. not that you need it.

[iko172202]

Thanks man....Hey I saw your diary on training pretty good, your moving alotta wieght! Hopefully all goes well with mine, I'm kinda stuck between wanting to get big like I was and losing the gut...but we'll see I should have pics by this weekend, to start off with. By the way the pic in the Avatar is me, but a crappy photo..

[iko172202]

Well had lunch:

1-chic breast
1-cup rice/veggies
3-test rx
2-fish oil
2-thermogentics

Next comes the cardio!!!!

[iko172202]

Day 1 over. Completed 25 min of hard cardio (running treadmill). Finished up with dinner being a fish filet and rice. Oh ya, my Halodrol came in a few days early so I'll be dropping the Test Rx today and beginning 1-tab of Halodrol.Today is acutally another day of cardio, tommorrow is finally chest and back......see ya, oh ya the rest of the diet I'm not gonna post as far as food unless someone is interested, because its chicken,tuna,fish and more chicken,tuna and fish......did I mention chicken,tuna, and fish...lol

[iko172202]

Well Day 2 went good, ate right about 225-245 grams protien etc. Started my Halodrol 1 tab a day. Yesterday was another day of cardio ( )...but today day 3 is my first day of Chest and Back on this new cycle, anyone have some good freewieght back workouts? My favorites in the past

Deadlift
Bent over rows
Single Dumbell Rows
reverse grip bent over rows

Thanks for the input anything helps!

[iko172202]

Day 3

Ate good -Protien baby!!

Today did Chest and a little back.

Bench Press 5 sets (blowout!)
Decline Dumbbell Flys/Press superset 3 sets
Finished off chest with 10 second drop negatives! 2 sets
Deadlifts 3 sets

Still way the **** out of shape so took it a little easy..... my best bench ever was 345lbs.....now having problems just pressing my wieght, but hopefully that will change in the coming weeks. Anybody have a good chest builder routine? Thanks, any advice is great.

By the way my left shoulder is killing me....right under neath the delt any suggestions?

[iko172202]

I read Jims workout section and he makes alot of good points on training etc. I'm very set in "my way or no way" as a alot of people are, but I'm gonna suck it up and try Jims 6-week plan (more or less -dont have access to big gym...mostly light machine and free weights), for example mostly one body part per exercise except bi's and tri's. Wish me luck!

Expect measurements etc this weekend.....I havent had a chance to post them- sorry for the delay.

[iko172202]

Day 5

Well today is Day 5. Everything going good so far, except yesterday felt like total crap??? Anyway it was partly good because Sundays are my "free eat" days ! Didnt go wild, but I did eat Peach Pie!!!! Well as promised here are my measurements and some past and present pics

(You might have to click on the "expand pic icon" that pops up on the lower right corner of the pic...some pics are kinda old)

2001
http://i53.photobucket.com/albums/g7...2202/front.jpg

2002
http://i53.photobucket.com/albums/g7...2/8cfe220f.jpg

2003
http://i53.photobucket.com/albums/g7...2/567679f3.jpg
http://i53.photobucket.com/albums/g7...72202/2003.jpg

2004-2005 Sorry no pics for these years I was spenting time and working very hard on being King Fatass -

2006
http://i53.photobucket.com/albums/g7...2/d47258ab.jpg
http://i53.photobucket.com/albums/g7...2/9230d535.jpg

I'm having a problem with photobucket.com on my front 2006 pose...keep saying duplicate pic? Anyway theres a start. As you can see I put on alot of wieght...maintained muscle underneath "fat coat", but now you see why I'm in the process of getting it all back. Heres my starting measurements:
04/30/2006
Chest:47"
Neck:17"
Shoulders:56 1/4"
Biceps: 16 1/4"
Forearms: 13"
Thigh: 26 1/4"
Calves: 15 3/4"
Waist: (I did this one specifically on the meatest part of my fatty lovehandles so I could keep on eye on them, not really on the waist line) 41"

Well theres everything.....today is legs and maybe a little cardio after to really set them on fire!! Keep ya posted..later

:EDIT:

Still Day 5

Today did legs:

Warm up
Leg curls Sets-2
Ham curls Sets-2

Workout

Leg curls -3 sets
Ham curls- 3 sets
Wieghted lunges - 3 sets
Straight legged deadlift - 3 sets
Calve raises 4-sets

Stayed mostly between 6-8 reps, except calves (blew them out 20-25)
Post work out - protien shake, vitamins, halodrol

30min later 1- 3 egg omlette and one MM-MM good can of tuna

[TRAZ]

My calves respond better to the 20-30 rep range...

[iko172202]

Ya I've found that 20-30 reps blows them out. My calves are stubborn little ****s, but like every muscle with training and diet they will grow...grow...GROW!

[iko172202]

Day 6

Today did "Chest"

Warm up
5lb dumbbells (shoulder-delts)
1-set Front laterals,Side laterals, Presses
6-rep circle rotation
(if you can tell I've had a shoulder injury, so I take it very carefully )

Incline DB - 3 sets 15/12/10

Work out (Chest)

Incline DB - 3 sets 8/6/4

Flat Db - 3 sets 9/4/6

Decline Fly - 3 sets 10/8/8

After workout took 1-protien shake, glutamine, milk thistle (for Halodrol)

30min later 3-egg omlette, 1 can-o-tuna

Progress- So far I feel alot better day to day...as far as mood and overall health is concerned......it feels freaken awesome to be lifting again.

Here is what I'm basically doing for the next four weeks:

Monday- Legs
Tuesday - Chest
Wednesday - Shoulders
Thursday- Back
Friday - Biceps and Triceps
Sat/Sun - Off

*I'm doing it this way because I need to build that 1-2 hour wieght room endurance...this way I can blow out one body part before getting tired...works pretty well. Also I need to get my strength back to normal..I'm kinda one of those lifters who perfer overall mass and bulk than totally being shredded. Well any comments so far? This forum is awesome because it keeps a good log for me and also lets me share with others and stay motivated....thanks BB4U!

[iko172202]

Well dropping the mild thermogenic I was using...just up cardio. Doc said blood pressure was high 141/92. Rather hold on to Halodrol and drop thermogenic! Todays wieght 210.6lbs. Also I'm gonna try the HIIT program, you guys have any goods results with this?

[iko172202]

END OF WEEK 1!!!

DAY 7

Warm up

Shoulders (as posted on day 6)
Back Bent over barbell rows 3 sets 12/10/10

Work out

Bent over barbell rows 3 sets 10/8/6

Shrugs 3 sets 8/7/5

Reverse Rows 3 sets 12/8/6/7

Close grip machine pull downs 3 sets 8/8/8

*About 5 hours later

Treadmill

3 min warm up walk (sore-ass calves!)
2 min jog
10 min HIIT program 30 sec jog/30 sec run

Well thats the end of week ONE! On to week TWO! Still cycling halodrol one tab per day, along with supporting supps - milk thistle, coq10,fish oil, flaxseed oil, opted not to take the ryr because of existing pill I take alreadydoes the same thing....well report back later....

[iko172202]

Day 8

Did Shoulders

Workout

Seated DB press
Military press
Front Lateral Raises
Side Lateral Raises

Pretty good workout...not really feeling the Halodrol yet but its only been one week so we'll see what happens. Current wieght is 208.4lbs. Starting wieght was 210.6lbs. I will be posting measurements again after end of week two.

[iko172202]

Day 9

Did Biceps and Triceps

Warm up

Barbell Curl 3 sets
Skull Crusher 3 sets


Workout

Barbell Curl 3 sets
Skull Crusher 3 sets
DB Curls 3 sets
Single DB Two-handed french press 3 sets
Consentration Curls 3 sets
Machine Tricep Press Down 3 sets


2-Hour Later

HIIT PROGRAM
Treadmill
3 min warm up walk/jog
10 min HIIT training 30 sec jog/30 sec sprint

Everything good so far, except I'm not sleeping for ****. Last night it poured...lighting...loud-ass thunder all damn night. Noticed some good strengh gains on a few lifts.....single DB french press 2 weeks ago I was doing 45-50lbs today did 65-70lbs. I havent posted the weight I use with each exercise because at the end I will post the "comparison" numbers. Too much work to write the exact wieght every time. Diet is still good, havent messed up at all yet! The sleepless nights kinda suck....I dont think its the Halodrol...I never could sleep.

[iko172202]

Day 10-11 OFF

[iko172202]

Day 12

Legs -OOCH!

Day 13

Chest - Awesome gains!!

[TRAZ]

I read Jim's training routines when I first joined...He was the one who turned my on to Bicep/ Tricep day...Now it is my favorite workout day!

[iko172202]

Ya, I've trained Bis/Tris before on the same day with awesome results and pumps from HELL! I like training this way so far, Jims routine has worked out pretty good. The strengh gains on Halodrol are pretty good for it being only week number 2.