Training a Rynocerus

[rynocerus]

Ok, Starting tomorrow, I am getting back into the gym 6 days a week in order to get myself into better shape through diet and exercise. I am making a lifestyle change so that I don't die a young man. I am no just a month or so over 30 years old and I know it is not to late to get into great shape. I am going to post my workouts and everything I eat on here. I will accept any constructive criticism and advice. I hope others read this. I have a few people I can train a bit with, but they are not as reliable as I would like so I hope posting on here will help hold me accountable to what I need to accomplish.

Over the last two years through diet and exercise I have dropped weight from 327 lbs. to my current weight of 287 lbs. I know I could have lost a ton more than this but I got lazy. No more! I will try to post pics as well if I can figure out how to do so. I am fat and out of shape and I want to change this. Tomorrow starts the day of the new me! I will post more tomorrow!

[mcchunter]

congrats on your new life style and good luck
there are alot of good people in here to help you out

[RyanLRams]

Congratulations man! the "LIFESTYLE CHANGE" is the key for success. at least, it has been working for me

[rynocerus]

Today was a great workout it felt so good to be back in the gym. I worked out my back and shoulders.

Weight 286 lbs.

Reverse Grip Pull-downs
1) 6 reps 105 lbs.
2) 6 reps 120 lbs.
3) 6 reps 120 lbs.

Push Press
1) 6 reps 45 lbs.
2) 6 reps 75 lbs.
3) 6 reps 75 lbs.

One Arm DB Rows alternating sets with Neutral Grip Standing DB Press
1) 8 reps 25 lbs. 1) 8 reps 25 lbs.
2) 8 reps 25 lbs. 2) 8 reps 25 lbs.
3) 16 reps 25 lbs.

Dorsiflexor Machine
1) 12 reps 120 lbs.
2) 12 reps 105 lbs.

Back Hyperextensions
1) 15 reps body weight
2) 15 reps body weight

Then I finished up with 22 minutes on the treadmill for a distance of 1.25 miles.


I feel good and my diet has been excellent today taking in around 1800 calories.

Breakfast
2 Kellogs Nutrigrain waffles

Snack
Protein shake w/ skim milk, 1 whole banana, 1 scoop of whey protein

Lunch
Campbell's healthy request Vegetable beef soup
grilled cheese on whole wheat bread
can of cherry coke zero

Snack
peanut butter granola bar

Post Workout
skim milk w/ 2 scoops whey protein

Dinner
6 oz. baked boneless/skinless chicken tenderloins
2 cups of plain steamed broccoli
1 can coke zero

Other than the 2 cans of coke zero, I drank bottled water all day.

I feel it has been a great first day!!!!

[BigMikeD]

Originally Posted by rynocerus

Breakfast
2 Kellogs Nutrigrain waffles

Snack
Protein shake w/ skim milk, 1 whole banana, 1 scoop of whey protein

Lunch
Campbell's healthy request Vegetable beef soup
grilled cheese on whole wheat bread
can of cherry coke zero

Snack
peanut butter granola bar

Post Workout
skim milk w/ 2 scoops whey protein

Dinner
6 oz. baked boneless/skinless chicken tenderloins
2 cups of plain steamed broccoli
1 can coke zero

Other than the 2 cans of coke zero, I drank bottled water all day.

I feel it has been a great first day!!!!

Awesome work man... keep it up!

I would suggest though that you post you're diet in the "Diet and Nutrition" thread, there are a few things i noticed that you "may" want to tweak depending on how serious about this you are.

but again... great work today, keep it up!

[schmichael]

well done making the decision to live a healthier lifestyle.

a couple of things i noticed, you should definitely add deadlifts into your routine. a back workout simply isn't complete without heavy deads in there. they will help you to pack on solid muscle on your back.

second thing is diet wise, your breakfast and lunch need some good protein sources. have some eggs for breakfast and some chicken/steak/turkey for lunch or even a can of tuna. you really don't want to have a meal that doesn't contain protein if you can help it.

otherwise, things look okay. keep up your motivation and you'll look and feel better in no time.

[rynocerus]

Ok, so I had to go out of town on business and finally got back into the gym today. Got in a good chest and arms workout and some cardio. Tomorrow morning is the dreaded legs day! Here is what I did today. Been a while since I benched and it shows. I didn't have a spotter with me so I didn't get to go as heavy as I would have liked, but I did have a great workout.

Weight 283

BB Bench Press
1) 6 reps 135 lbs.
2) 6 reps 115 lbs.
3) 6 reps 115 lbs.

DB Bench Press
1) 6 reps 30 lbs.
2) 6 reps 30 lbs.
3) 6 reps 30 lbs.

Dip Machine
1) 10 reps 150 lbs.
2) 10 reps 150 lbs.

Straight BB Curls
1) 8 reps 60 lbs.
2) 8 reps 60 lbs.

Tricep Pushdown
1) 10 reps 40 lbs.
2) 10 reps 40 lbs.

Incline DB Curls
1) 10 reps 20 lbs.
2) 10 reps 20 lbs.

Overhead Cable Tricep Extensions
1) 10 reps 70 lbs.
2) 10 reps 90 lbs.

Then I did 22 minutes on the treadmill for a distance of 1.25 miles.

Thanks for the support and positive feedback! I really appreciate it!

[Gill]

You seem to have a solid grasp on your diet and workout routine. Well done! I'm really cheering for you!

If you have to go out of town a lot for business or whatever, I'd suggest spending 25 bucks at Walmart on a set of exercise cables. You can take them with you anywhere and they come with guides teaching tons of exercises you can do with them. You'd really be surprised how much of a sweat you can break with them.

Best wishes! Subbed!

[rynocerus]

Ok here is my workout from Friday, I have been soooo sore this weekend and haven't been to the gym. My wife is also pregnant, about 10 weeks along, so I have been helping her all weekend too.

Leg Day on Friday 2/1 Weight 284 lbs.

Squats
1) 6 reps 75 lbs.
2) 6 reps 75 lbs.
3) 10 reps 75 lbs.
4) 12 reps 75 lbs.

Hack Squats
1) 8 reps 90 lbs.
2) 8 reps 90 lbs.

Standing Calf Raises
1) 8 reps 150 lbs.
2) 8 reps 150 lbs.
3) 8 reps 150 lbs.

Donkey Calf Raises
1) 8 reps 105 lbs.
2) 8 reps 105 lbs.
3) 8 reps 105 lbs.

Seated Calf Raises
1) 15 reps 50 lbs.
2) 15 reps 50 lbs.
3) 15 reps 50 lbs.

Hamstring Curls
1) 8 reps 60 lbs.
2) 8 reps 60 lbs.
3) 8 reps 60 lbs.

Legs have always been my weakest and least informed working out, so all advice is welcome. I have a bad knee from playing football so leg extensions hurt. But any advise is helpful.

[rynocerus]

Ok, so I haven't been the greatest at keeping up with this but I am working out and logging it in my book. I am now posting my last two workouts.

Tuesday 2/5/08 Back and Shoulders Weight 284

Reverse Grip Pull Downs
1. 6 reps / 120 lbs
2. 6 reps / 120 lbs
3. 6 reps / 120 lbs

Dead Lifts
1. 6 reps / 200 lbs
2. 6 reps / 200 lbs
3. 6 reps / 200 lbs

One Arm DB Rows Alt. w/ Neutral Grip Standing DB Press
1. 8 reps / 25 lbs 1. 8 reps / 25 lbs
2. 8 reps / 25 lbs 2. 8 reps / 25 lbs
3. 16 reps / 25 lbs

Dorsiflexor Machine
1. 12 reps / 105 lbs
2. 12 reps / 105 lbs

Back Hyper Extensions
1. 15 reps / body weight
2. 15 reps / body weight



Thursday 2/7/08 Chest and Arms Weight 284

BB Bench Press
1. 6 reps / 115 lbs
2. 6 reps / 115 lbs
3. 6 reps / 115 lbs

DB Bench Press
1. 6 reps / 35 lbs
2. 6 reps / 35 lbs
3. 6 reps / 35 lbs

Dip Machine
1. 10 reps / 150 lbs
2. 10 reps / 150 lbs

Straight BB Curls
1. 8 reps / 60 lbs
2. 8 reps / 60 lbs

Tricep Push Downs
1. 10 reps / 40 lbs
2. 10 reps / 40 lbs.

Incline DB Curl
1. 10 reps / 25 lbs
2. 10 reps / 25 lbs

Overhead Cable Tricep Extensions
1. 10 reps / 90 lbs
2. 10 reps / 90 lbs.

[Noir]

Is there any reason that you don't just do back/bi and chest/shoulder? I can see my benching suffering a bit if I had just worked shoulders a few days before. By the way, nice Tapout avatar

[Noir]

Also just looked at your leg day and was thinking that you really don't need that much calf work. You should ditch the hamstring curls and do SLDLs instead. Would be a good idea to add some hips and core work aswell.