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Chunkymasters
01-13-2010, 06:55 PM
I weigh 295 lbs. I am starting an ambitious plan to shed 100 lbs and compete in the NPC fresno over 40. My goal is finish in the top 2/3 for my first show. The diet I will be on is the Zone diet and I will be using more of a volume training high rep approach. I would love to have some encouragement and pointers. I will be posting the photos from 2 weeks ago later tonight. They really suck, but you have to start somewhere.

Chunkymasters
01-13-2010, 07:05 PM
http://1.bp.blogspot.com/__dbLyYbYbMQ/S05e8ysNcuI/AAAAAAAAAAc/qZv7cNrIqnk/s320/chunk3.JPGhttp://1.bp.blogspot.com/__dbLyYbYbMQ/S05e8o5ys7I/AAAAAAAAAAU/H-ys7zXvqKk/s320/chunky2.JPGhttp://4.bp.blogspot.com/__dbLyYbYbMQ/S05e8SjC3nI/AAAAAAAAAAM/9xJ8rVU182c/s320/chunk1.JPG
These photos were taken the day after Christmas.

Chunkymasters
01-13-2010, 07:08 PM
Last nights workout schedule
4 sets of 20 135lb regular benchpress with a 2 minute break in between sets
4 sets of 10 135 incline benchpress
4 sets of rope tricep pulldowns
4 sets of 10 skull crushers with 30 lb dumbells
Cardio
walked 2 miles

danx
01-13-2010, 08:39 PM
Start with a more modest goal. Work in steps bro. Lets set goal one to lose 50 pounds.

Immediately start Dave Palumbo's (started this company, one of the top nutritionist in america) diet. You need a 0 carb/ketogenic diet. Dave's is a very generic simple formula and it works. Even more simple, grilled chicked and vegetables 6 times a day adding up to 2200 calories worth of food a day. NO CARBS!! You need to do about 20 sets for major body parts like chest, and 12 for smaller parts. High reps and reduce time down to 30 seconds inbetween sets.

Daves diet can be found at the beginning of his thread found under the celebrity Q@A section under his name

Chunkymasters
01-13-2010, 10:00 PM
Danx,
Thanks for the encouragement. My immediate goal is to hit 270. I have 15 months for the show. My goal is not to win. If I am not there I am not there, but I planning on competing in April 2011.
I am going to hit more sets. I have been out of town for the past 3 months and only being able to hit hotel gyms. So I have been doing 1 set of 45 reps with the 50 lb dumbells then a few more with 20 reps.
For the next month or two I am going to stick with the zone diet. However, when I got down to 212 2 years ago I used dave's diet to lose my last 20 pounds. I went from 360 to 212 from October 2004 to September 2007. Both diets were great. I decided I could just drink beer everyday and in 2 years I got back up to 322.
Thanks for the encouragement.
Chunky

Chunkymasters
01-14-2010, 07:56 PM
Thanks Mike I appreciate that. Maybe I can become the Jarod Fogel of RXmuscle.com? There is no other site I would even think of posting such an overly ambitious goal. My objective is to post my workout,meals, and state of mind every day until the contest in April 11. Maybe in 12 or 13 I can set the goal to win it? Thanks again!!!
Chunky

Chunkymasters
01-15-2010, 12:54 AM
4 sets of 20 30lb dumbbell deadlift
4 sets of 20 90 machine pull
4 sets of 20 120 pulldowns
4 sets of 20 20lb concentration curls
4 sets of 20 20lbs hammer curls
4 sets of 20 20lbs hammer curls they charles glass does it I think they are called inside the chest curls

Zero cardio because it was foggy tonight. I like walking on the canal bank near my house. Next time I will use the treadmill.

calories were about 2600 which were a little high. Protein level was about 150 grams

Chunkymasters
01-17-2010, 11:24 PM
1 set of 19 70 lb dumbbell press
3 sets of 10 70lb dumbbell press
4 sets of 20 40 lb incline dumbbell flies
4 sets of 20 rope pulldown
4 sets of 20 bar pull down
1.5 miles on cardio
Tonight I am training legs and walking 3 miles

Chunkymasters
01-18-2010, 06:32 PM
Wasn't happy with the cardio last night so I walked an addition 3 miles. However the wife left out tons of high carb food yesterday so weight loss was probably zero. She promises to not do it anymore. However, I do not feel she wants me to succeed. I think she wants me to stay "chunky" oh well I will have to overcome this obstacle and focus in on my goals. Nothing is going to stop me from competing in 2011!!!

Chunkymasters
01-19-2010, 04:12 AM
4 sets of 20 35lbs dumbbell deadlift
4 sets of 20 120lb lat pulldown
4 sets of 20 90lb seat row

4 sets of 20 20 lb dumbell concentration curls
4 sets of 20 40 lb hammer curls
4 sets of 20 40 lb inside hammer curls
4 sets of 20 30lb bar reverse curl

5 miles cardio

No support from wife, but plenty from all my friends. Going to hit shoulders and legs tomorrow. Going to put a new pic up in about 2 weeks should be some decent improvement.

Chunkymasters
01-20-2010, 10:49 PM
4 sets of 25 135lb bench press
4 sets of 10 135lb incline bench press
4 sets of 20 tricep bar pulldown 80lb
4 sets of 20 rope pulldown
4 sets of 10 rotator cuff exercises.
Planning on doing 2 hours of cardio while I watch Fringe season 1. I walk back and forth and move my arms kind of like one of the white goodman routines in Dodgeball.
Attitude is great. I am going to do this!!!

Chunkymasters
01-21-2010, 11:26 PM
Moving lower back to leg day.

4 sets of 20 37.5lbs dumbbell deadlift
5 sets of 135lb 15 reps donkey calf raises
1 hack squat 90 lbs 7 reps
30 squats no weights
4 sets of 20 on ab machine

Stomach cramped on ab machine. I went to heavy on the last set and felt my entire stomach spasm. Threw my back out slightly. Going to sleep on the floor tonight should go back in place.

I am weak in everything but legs especially. I am starting slow, but promise I will bring my entire leg workout up to at least 20 sets.
Stuck with zone pretty good today. Total calories were about 2200 with about 150 grams of protein. Remember Mr. G's bumblebee story and just believing I can do this contest in 14 months.
chunky

Chunkymasters
01-22-2010, 11:56 PM
Keep up the good work.
Mike thanks for the motivation. I couldn't punk out and not go the gym when you took time to encourage me. Thanks again.

Pulldown 4 sets of 20 110lbs
seated lat pull 4 sets of 70 lbs
Bent over dumbbell rows. 3 sets of 20 25lbs
1 t row set of 10 90 lbs

4 sets of 10 concentration curls 25 lbs
4 sets of 10 hammers curls 25 lbs
2 sets of 20 10 lbs concentration curls
30 lbs bar 4 sets of 10 reverse curls
4 sets of 10 forearms
1 set of rope inside biceps

1 hour of cardio tonight promised. No punking out

I may be getting away from the 20 reps for awhile. I really get bored. I think I am going to do sets of 10 reps starting Monday with Chest. Although I will do some 20 reps for burnouts at the end. I have been reading Holman's and lawsons column in ironman and I need to be hitting both sets of fibers fast and slow twitch. Thanks again to Rxmuscle.com There is no other place on the web that I would rather get fit on.
Have a great weekend,
Chunky

Chunkymasters
01-24-2010, 08:45 PM
My weight was 298 about 3 lbs heavier than one month ago. However, my shirts are fitting a lot better and all my exercises have gone up in poundage. I am not proud of these pictures because I look terrible, but maybe this journey will motivate myself to never gain the weight back and also to inspire someone to drop 100 lbs.
http://2.bp.blogspot.com/__dbLyYbYbMQ/S1z0U_w4oOI/AAAAAAAAAAk/C5iIx_T7WlQ/s400/DSC00014.JPGhttp://3.bp.blogspot.com/__dbLyYbYbMQ/S1z0VAwY6RI/AAAAAAAAAAs/zfW1ah1SOEo/s400/DSC00016.JPGhttp://3.bp.blogspot.com/__dbLyYbYbMQ/S1z0VmeyGvI/AAAAAAAAAA0/IaG914MYX3w/s400/DSC00017.JPGhttp://2.bp.blogspot.com/__dbLyYbYbMQ/S1z0V6CMfuI/AAAAAAAAAA8/3WG_N6q_14g/s400/DSC00018.JPGhttp://3.bp.blogspot.com/__dbLyYbYbMQ/S1z0uEjMoVI/AAAAAAAAABE/fNnB15XpXJk/s400/DSC00019.JPGhttp://3.bp.blogspot.com/__dbLyYbYbMQ/S1z0uf6znyI/AAAAAAAAABM/JnNhxvGtFtw/s400/DSC00020.JPGhttp://1.bp.blogspot.com/__dbLyYbYbMQ/S1z1HaZRbgI/AAAAAAAAABU/oFq3d-avj8o/s400/DSC00021.JPGhttp://2.bp.blogspot.com/__dbLyYbYbMQ/S1z1HiwpHTI/AAAAAAAAABc/sKh6Mj1uiRM/s400/DSC00022.JPG

Chunkymasters
01-24-2010, 08:53 PM
Changed my workout a little went from 20 to 10 reps on most exercises.
4 sets of 10 bench press 185lbs
4 sets of 11 incline bench press 135lbs
4 sets of 10 machine shoulder press 150lbs
4 sets of 10 lateral raises 10lbs
4 sets of 10 front raises 10lbs
4 sets of 15 bar tricep pulldown 120 lbs
8 sets of 20 rotator cuff exercises
Energy level has been very high. No alcohol for the past 2 weeks. However I need to quit eating after 10 p.m. Wife is a very good cook and leaves food out. Tonight I am having a body of fortress whey protein shake. Calories were a little high at 2700 but I should hit 180 grams of protein.
I am planning on switching to Dave's diet in October of this year. I really do not want a divorce and things are pretty tense. Lowering my carbs always makes me very irritable and the Zone diet works reasonably well for me. Thanks again for all the encouragement from the Rxmuscle forum members. I really appreciate it!!
Chunky

Chunkymasters
01-26-2010, 08:04 PM
One of those crazy days. Weighed in at 292 this morning. I weighed 299 2 days ago. The only change I made was I drink 2 scoops of body of fortress with a piece of bread for dinner. No more of my wife's cooking for dinner. I must have been holding a lot of water, but hey a loss is a loss.

1 set of hack squats 7 reps 90 lbs(slightly injured my knee)
4 sets of 20 front leg extension
4 sets of 20 ham string curls
3 sets of 5 50lb dumbbell squarts(This one doesn't bother my knee)

4 sets of 15 50lb dumbbell dead lift
2-3 minute rest between sets

My legs are extremely weak for my weight. However, I am going to the bumble bee in Mr. G's motivational story and believe I can bring them up in just over a year.
My wife joined the gym under my plan. Still not sure how it is all going to work out. But I try to be at peace with any direction it goes. My number one priority is to compete in the NPC Fresno show. This is job one for me.
Going to the gym tonight to work back and biceps. I will try to log on and post my workout.
Chunky

Chunkymasters
01-27-2010, 03:30 PM
Had a great workout yesterday on upper back and biceps. Next time I go to the gym I am going to bring a notebook because I forgot some one of the weights that I did because I veering from the 20 set formula I started with. However, it was great. My lower back was slightly hurting me from Monday yesterday, but it almost completely locked up on me this morning. Feels better now. I don't usually take pain pills but I did take 2 advils this morning. I am going to have to take down the intensity a little bit on lower back because I have difficulty working my full time job with a extremely sore lower back. I am just going to do some light walking tonight. Tomorrow will be chest shoulders and triceps. My weight is down to 292. Only 97 pounds left to lose!!!

Chunkymasters
01-30-2010, 11:31 AM
I was chainsawing all day for my job. When I went to the gym I was a little spent.
2 sets of 11 185 bench press
1 set of 10 185 bp
1 set of 7 185 bp(I just didn't have the energy(

4 sets of 12 incline bp 135 lbs
I went up 1 rep on this one from last week

4 sets of 5 20lb lateral raises
1 set of 20 tricep pulldown
8 sets of different rotator cuff exercises

I usually like to do every bodypart every 4 days and because of my injury I waited 5 days. Tonight is leg day and lower back. Since I overdid on my lower back I am going lighter on that on the LB I don't think injury is exactly the right word I just think I really overworked it.
I was able to get over 200 grams of protein in my body yesterday and my personal life isn't in quite as much of a tailspin. My wife is hitting the gym twice a day now and I haven't had a beer in over 2 weeks. Looking forward to the month of February!!

Chunkymasters
02-01-2010, 09:22 PM
I forgot the pen and paper again. However I did do a little better on the lat pulldown machine

1 set of 9 140 lbs
3 sets of 7 140 lbs

I forgot the numbers for the seated row but I did 4 sets of 10
I did 2 behind the necks on the lat pulldown

4 sets of 30lbs for bent over dumbbell rows
2 sets of 50 lbs dumbbell dead lift
Although I could have done more on this exercise I am committed to fatigue instead of failure on this one. I am going to hit this every 2 days

4 sets of 15 135lbs donkey calf raises
and then 4 sets of 10 seated leg press

My weight is still 292lbs.
Tonight is an off night at the gym. However things with my wife are getting better. She is going to the gym every night for cardio. Thanks again for all the encouragement.
Chunky

Chunkymasters
02-03-2010, 12:15 AM
Attitude was very good tonight.
2 sets of 12 185 bp
2 sets of 10 185 bp

3 sets of 14 135 lbs incline bench press
1 set of 11 135 lbs ibp

2 sets of 10 165 machine press
1 set of 10 125 lbs machine press

3 sets of 7 20lb standing lateral raise
3 sets of 7 20lb standing front raise

9 sets of 10 different rotator cuff exercises

2 sets of 10 tricep rope pulldown
I made a mistake trying to do rotator cuff's before triceps. RC's are always going to be at the end of the workout.

I am planning on going up to 205lbs on the bench press in 4 days. My strength is going every week and my personal life is getting better. Probably put my marriage at a 5 out of 10 for the first time in six months. Things are looking up for the chunkster. Thanks again for all the encouragement!!!
Chunky

Chunkymasters
02-08-2010, 08:17 PM
I dropped a few lbs. I was offline for a few days. Caught a virus that locked me out of my administrative password. Things are going good for me and I am hitting back tonight!!!

Chunkymasters
02-12-2010, 01:33 AM
Intensity was up tonight.
1 set of 205lbs 8 reps bp
1 set of 205;bs 7 reps bp
2 sets of 205lbs 6 reps bp

2 sets of 20 50 lb dumbbell incline bench press
2 sets of 5 185 lb incline bench press

2 sets of 7 palms facing forward 205 machine shoulder press
2 sets of 10 normal grip 155 machine shoulder press

3 sets of 5 25lb forward lateral raise
3 sets of 5 25lbs side lateral raise
3 sets of 10 25 lbs seated delts

3 sets of 10 tricep ropes

10 sets of rotator cuff exercises

The general direction between my wife and I is very good however we are still very apart. However, improvement is improvement and I am very happy about that. I just wish my marriage was going as good as my training!!!
chunky

Chunkymasters
02-13-2010, 10:45 AM
One problem last night with the pulldown machine was that it needed to be oiled and I forgot my note book. It was a great workout.
2 sets of 10 70lb dumbbell deadlift
4 sets of 10 140lb pulldowns
4 sets of 6 140 seated rows
4 sets of 10 on a row machine
4 sets of 6 reverse biceps 80lbs
4 sets of 5 straight bar biceps 80lbs
4 sets of 10 hammer curls
4 sets of 10 inside hammer curls
6 sets of forearms
I will be back into the gym tomorrow and I will weight myself tomorrow morning. I have 14 months until my show, but I am trying to be treat it like it is only 4 months out. Thanks again for all the support.
Chunky
4 sets of 10 on a machine row

Chunkymasters
02-14-2010, 04:40 PM
I broke into the 280's for the first time since last August. I gained about 40 lbs when my wife and I started having serious problems. In October I got up to 322 lbs. My all time highest was in 2004 when I got up to 360. Although it hard to admit that I got to 212 in September of 2007 I am not going to live my life full or regrets. I wanted to give a shoutout to Derek Anthony and Jeff the Producer for creating such a motivating show. Although there is no training info there is that attitude that nothing is going to stop them and that raw (There is no better adjective to describe Derek)is fueling my fire to being a NPC competitor in 2011. I am not going to bellyache that I gained 112 lbs back in 2 years I am looking to the future me and enjoying the every day of the journey.
I am going to hit chest,shoulders, and triceps tonight and I am planning on doing just a little bit more. Thanks for all the support I have been given by the entire RX muscle community.
chunky

Chunkymasters
02-16-2010, 03:01 PM
http://im1.shutterfly.com/media/47a0dc37b3127ccef934586d1cfc00000030O00AbMmLZq5csW YPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/http://im1.shutterfly.com/media/47a0dc37b3127ccef93485b2dde500000030O00AbMmLZq5csW YPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/http://im1.shutterfly.com/media/47a0dc37b3127ccef93405815ca600000030O00AbMmLZq5csW YPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/http://im1.shutterfly.com/media/47a0dc37b3127ccef934ab23dd6300000030O00AbMmLZq5csW YPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/
http://im1.shutterfly.com/media/47a0dc37b3127ccef9357ad9bd2500000030O00AbMmLZq5csW YPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

Chunkymasters
02-16-2010, 03:06 PM
My weight was 288.1 this morning. Training was great last night
2 sets of 8 205lbs bench press
2 sets of 7 205 bp

3 sets of 7 75 dumbbell incline bench press

2 sets of 8 205 lbs machine press
2 sets of 10 15 lbs machine press

3 sets of 7 25 lbs dumbbell laterals
3 sets of 7 25lbs front dumbbell laterals
3 sets of 10 30 lbs seated rear laterals

2 rope pulldowns

3 sets of 10 rotator cuff exercises.

My wife has taken to baking brownies and rice crispie treats and leaving them all over the house again. However, I am in control and I just don't eat them. I wish she wouldn't try to derail my plans, but as Mr. G says the bumblebee doesn't know it can't fly and I know I am going to compete in april 2011. This is the best forum on the web and I appreciate the support!!!!

tankcraft
02-16-2010, 07:59 PM
Man you are getting some awsome results.... keep on truckin

Chunkymasters
02-16-2010, 09:22 PM
Tankcraft,
Thanks for the support.
Chunky

Chunkymasters
02-18-2010, 01:30 AM
I didn't bring my notebook this time. However, I really had some great intensity on back and biceps tonight. I felt I was going up in every exercise tonight. It was a great feeling having the scale go down a bit also. If I lose 8 lbs a month I will hit my 195 lb goal. I do realize that 6 foot 3 and 195 is not a winning physique, but it is what I want my weight to be for the rest of my life. However, if I am benching 400 deadlifting 300,etc I won't look to bad and my goal is just to look like I belong up there. I think I am having the most fun in over a decade.
Have a great weekend,
Chunky

Chunkymasters
02-21-2010, 11:53 AM
My Chest workout 2 days ago was awesome, but I got busy and forgot to post.
Now for back and biceps
4 sets of 4 pulldown machine 160lbs
1 set of 20 pulldown machine 80lbs

seat row
4 sets of 5 160lbs
1 set of 20 80lbs

vertical row
4 sets of 5 240 lbs
Deadlift
2 sets of 10 70 lb dumb bells

Biceps
4 sets of 4 90lb reverse curl bar
4 sets of 5 80lbs curl bar
4 sets of 11 ez concentration curls 40lbs
1 set of 8 ez concentration curls 60lbs

3 sets of 10 hammer curls
3 sets of 20 inside chest hammer curls
6 sets of 10 forearms front and back part

1/4 mile ran at 5 mph
I chain sawed for 4 hours yesterday also
My goal is to be able to job 1 mile a day. I am going to add 1/20 of a mile every day until I hit this goal.

I am going to weigh in tomorrow. My goal is to be 283. If I can lose 8 lbs a month while continuing to gain strength 195lbs should not be a problem. My wife is only going to the gym once or twice a week now and has taken to baking again. However, I am getting very good at not eating it. If I want a brownie I go to the grapefruit tree and eat 3 of them. However overall we are getting along a lot better. She does seem to think I am going to start taking steroids and is upset that I think they should be legal for people over 18. She doesn't believe me when I told her I have no plans on taking them. I guess sometimes you can't win it all in the romance department. Back to the gym tonight!!!
Chunky

Chunkymasters
02-22-2010, 10:14 AM
I was down 2 lbs since the last weight in. I am excited about this mostly because all my lifts are going up in weight every week. A few of my friends really give me a hard time that weight training is not the answer to losing weight and I need to focus exclusively on cardio. It feels good to be a test subject of one proving them wrong. I am going to hit chest, shoulders, and triceps tonight. Hope everyone has a great day!!!
chunky

Chunkymasters
02-23-2010, 12:26 AM
http://2.bp.blogspot.com/__dbLyYbYbMQ/S4NkbZq7rjI/AAAAAAAAADM/N1OiShZB7Kg/s400/IMG_0986.JPGhttp://3.bp.blogspot.com/__dbLyYbYbMQ/S4NjDxfySNI/AAAAAAAAADE/d1MmqPmRW8w/s400/IMG_0984.JPGhttp://4.bp.blogspot.com/__dbLyYbYbMQ/S4NjDhEoxFI/AAAAAAAAAC8/OswXNOr6Sp8/s400/IMG_0983.JPGhttp://1.bp.blogspot.com/__dbLyYbYbMQ/S4NjCjrxBTI/AAAAAAAAACk/b-Mquu7ZtWw/s400/IMG_0980.JPG

Chunkymasters
02-23-2010, 12:54 AM
http://3.bp.blogspot.com/__dbLyYbYbMQ/S4NjC2-2EzI/AAAAAAAAACs/Yyoavm1DcR8/s400/IMG_0981.JPG
The bench press was very busy tonight so I had to use the machine bp. I did bottom it out at 270 for 4 sets of 7. I went heavy and lower reps tonight on everything. Really hoping to drop another pound tomorrow. Thanks again for all the support!!!
Chunky

Chunkymasters
02-25-2010, 12:35 AM
4 sets of 4 pulldowns 170 lbs
4 sets of 4 vertical machine row 270lbs
2 sets of 8 dumbbell dead lifts 75lbs

4 sets of 5 reverse straight curls 90lbs
4 sets of 5 straight curls 90lbs
3 sets of10 25 dumbbell concetrations curls
3 sets of 5 45 dumbbell hammer curls
forearm exercises
My attitude was good tonight. Tomorrow I am doing legs and my weigh was 282.4.

Chunkymasters
02-28-2010, 12:45 AM
Last night was a mixed bag in the gym. I decided to go up to 225lbs on the bench press.
1 set of 4 reps
2 sets of 3 reps
1 set of 2 reps
1 set of 30 reps 135 lbs for the burn out
I was just hoping I could do more.
3 sets of 8 75 lb dumb bell incline press
3 sets of 20 50 lbs dumb bell inside chess press

3 sets of 5 30 lbs dumbbell side laterals
3 sets of 5 30 lb dumbbell front laterals
3 sets of 10 50 lb seated rear delts

3 sets of 10 tricep pushdowns
1 set of 10 rotator cuff exercises

My left elbow tendon was killing me after the end of the workout. I injured it doing reverse curls 2 nights before. Tonight I walked 3 miles for cardio. I am going to the gym tomorrow but I am going to go lighter on the biceps to heal the tendon.
Wife brought home a bunch of crap. Pizza and spaghetti. Proud of myself not eating any of it. I feel we are more seperated than ever. Hopefully it will turn around.
I will post my weight tomorrow and shout out to Derek Anthony for a kick ass show yesterday. Made the 3 mile walk feel like nothing!!!
chunky

Chunkymasters
02-28-2010, 03:12 PM
Dropped a little last night. I realize it is very difficult what I am trying to accomplish. Gaining strength and losing total body weight is a serious challenge. My goal for April 1st is 269.9 with a bench press of 225 repped 10 times.
I am hitting back and biceps tonight. My tendon is feeling a lot better. I am just going to go lighter on the arms. Thanks for all the support.

Chunkymasters
03-04-2010, 12:21 AM
My left elbow tendon is causing me some pain. Although I did great with back and biceps Sunday it was really hurting me. I have decided for the next 3 weeks I am doing Pavel's russian training.
1 set of bench press 4 reps 225lbs
2 sets of dumb bell deadlift 5 reps 85lbs
2 sets of dumb bell squats 5 reps 85lbs
2 sets of 30 lbs dumb bell side laterials 5 reps
2 sets of reverse pull downs 150 lbs 5 reps
2 sets of vertical rows 5 reps 300 lbs
I am going to do this routine for five days per week. My elbow only bothered me slightly on the lateral. Also I felt I had more in the bank after every workout. Hopefully my injury will heal and I can go back to volume.

Chunkymasters
03-05-2010, 11:31 AM
The injury on my left elbow tendon is still hurting, but getting better while I do Pavel's power to the people. It is very odd to do every body part 5 days a week and not do as many sets, but I think it is better than taking 2 full weeks off.

2 sets of 3 machine bench press 270lbs
2 sets of 5 reverse pulldown 170lbs
2 sets of 5 vertical row machine 300 lbs
2 sets of 5 donkey calf raises 180lbs
2 sets of 4 90 lb dumb bell dead lift
2 sets of 4 35 lbs front dumb bell laterials
I ate a bunch of pasta my wife left out and my calorie count must have been 2700. I need to get it back down to 2000. Sometimes I wonder why she wants me heavy because she really doesn't want to spend anytime with me anyways. Oh well. Looking forward to getting back to the split routine.
Thanks for the support.
Chunky

Chunkymasters
03-07-2010, 05:30 PM
I feel with Pavel's training I am not accomplishing anything.
3 sets of 1 235 lbs bench press
2 sets of 6 300 lbs vertical row machine
2 sets of 5 95 lb dumb bell deadlift
2 sets of 3 95 lb dumb bell squat
2 sets of 3 180 lb reverse pulldown
2 sets of 3 225 lb machine press
My elbow is getting much better and I know this is better than nothing. I really like volume training and going to fatigue. I am going to keep this training up for a few weeks until I completely heal. I am off to the gym!!!

Chunkymasters
03-07-2010, 08:13 PM
4 sets of 1 225lbs bench press
2 sets of 300 7 times vertical row machine
2 sets of 190lbs 2 times reverse pulldown
2 sets of 95 lbs dumb bells 5 times dumb bell deadlift
2 sets of 225lbs 5 times donkey calf raises
almost 1 reverse pullup
2 sets of 240lbs 5 times machine press

I bought a protein shake at the gym. I forgot to eat something before I went to the gym. I had 245 lbs on the bench press and I didn't go all the way with it. Figured out I needed something to eat. I am going to work late tomorrow and will skip working out. The injury is at least healed half way and there are no sharp pains in my elbow anymore. Pavel is going to be my comrad for the next 2 weeks.
I am going to walk 4 miles tonight and not going to punk out. Thanks for all the encouragement!!!

Chunkymasters
03-08-2010, 10:28 AM
As much as I complain about comrade Pavel's training I really can't argue with the results. It sure felt great to get into the 270's again and it does feel good to make modest strength gains while dieting fairly severely. I am only averaging 2000 calories per day with just 170 grams of protein. Well I am off to work feeling on top of the world!!!

Chunkymasters
03-12-2010, 12:46 AM
Missed training for 3 days because of the flu and the injury.

3 sets of 1 225lbs bench press
1 set of 2 225lbs bench press
2 sets of 7 300lbs vertical row machine
2 sets of 3 255lbs machine press
2 sets of 5 100lb dumb bell deadlift
2 sets of 5 245 lb machine leg press
2 sets of 5 250lbs donkey calf raises
2 sets of 2 190 lb reverse pull down
4 almost reverse pull ups

I am going to hit the same routine tomorrow. The only exercise the injury seems to hurt is my bench press. I think it is fear more than anything. I worry my elbow will give out and the weight will crush down on me. Pavel's training I think is helping the injury and believe it or not I am making strength gains on it except for BP/
Wife asked me if she could cook for me since I was feeling the greatest. I stupidly said yes and she made a super high carb chicken dish with tons of pasta and loaded my plate up. I went back for seconds. Tomorrow I am sticking to a 50 gram protein shake with a grapefruit. I blame myself, but she really makes it difficult for me.
Thanks for the support!!!
Chunky

-BLP-
03-12-2010, 12:50 AM
wow ,, bro,, keep goin,,

look this carefully and about 100 times ,,,

since you plan a contest learn how to pose while you shed ,,


http://www.bodybuilding.com/fun/pose.htm

-BLP-
03-12-2010, 12:55 AM
Missed training for 3 days because of the flu and the injury.

3 sets of 1 225lbs bench press
1 set of 2 225lbs bench press
2 sets of 7 300lbs vertical row machine
2 sets of 3 255lbs machine press
2 sets of 5 100lb dumb bell deadlift
2 sets of 5 245 lb machine leg press
2 sets of 5 250lbs donkey calf raises
2 sets of 2 190 lb reverse pull down
4 almost reverse pull ups

I am going to hit the same routine tomorrow. The only exercise the injury seems to hurt is my bench press. I think it is fear more than anything. I worry my elbow will give out and the weight will crush down on me. Pavel's training I think is helping the injury and believe it or not I am making strength gains on it except for BP/
Wife asked me if she could cook for me since I was feeling the greatest. I stupidly said yes and she made a super high carb chicken dish with tons of pasta and loaded my plate up. I went back for seconds. Tomorrow I am sticking to a 50 gram protein shake with a grapefruit. I blame myself, but she really makes it difficult for me.
Thanks for the support!!!
Chunky


not nice of her,,, tel her you want to look like god,, and not be attractive to no one but only her ; ) .. every meal need to be big like two hand close on itself , one hand (close fist size ) clean carb, one hand protein (meat) , if have carb diet,, explain her that way she wil understand

will still read a bit about keto diet ,, if i was you ,,,

EarlGreyuk
03-12-2010, 10:49 AM
Yeah mate this is some good stuff your doing here. Have you tried super/trisets to get the added cardio effects during your workout?
On another note, try drawing/picturing what you want yourself to look like, can help visualize where you want to get to.
I'm with you all the way, just keep it up!

Chunkymasters
03-12-2010, 10:50 PM
wow ,, bro,, keep goin,,

look this carefully and about 100 times ,,,

since you plan a contest learn how to pose while you shed ,,


http://www.bodybuilding.com/fun/pose.htm
I need to visualize more. Thanks for the recommendation. I haven't even practiced one posing routine. I am going to the Fresno Classic in April and I am going to try to take some mental notes and for the first time I am going to head to the MR. Olympia contest in September. Seeing myself as a bodybuilder is essential.

Chunkymasters
03-12-2010, 10:56 PM
not nice of her,,, tel her you want to look like god,, and not be attractive to no one but only her ; ) .. every meal need to be big like two hand close on itself , one hand (close fist size ) clean carb, one hand protein (meat) , if have carb diet,, explain her that way she wil understand

will still read a bit about keto diet ,, if i was you ,,,
BLP I think my bodybuilding career is more on track than my marriage. She is actually completely not jealous so I still don't know why she wants me fat. We sleep in separate beds(I sleep on the floor in the living room partly because it makes my back feel great) and our marriage is kind of like the 7 minute ab commercials. We have a 7 minute marriage. Hopefully things will turn around and she was less mad tonight that I didn't eat her cooking. Thanks for the advice BLP I really appreciate it!!!

Chunkymasters
03-12-2010, 11:00 PM
Yeah mate this is some good stuff your doing here. Have you tried super/trisets to get the added cardio effects during your workout?
On another note, try drawing/picturing what you want yourself to look like, can help visualize where you want to get to.
I'm with you all the way, just keep it up!

Great advice on the stick figures. I am going to try it out. On the training my elbow starts shooting pains when I do to many sets. Pavel's power to the people training is oddly enough not hurting my injured tendon. When this thing heals I am back in a flash to volume training. I am not burning near enough calories during the workout. Thanks again for the advice!!!
Chunky

EarlGreyuk
03-14-2010, 04:34 PM
Great advice on the stick figures. I am going to try it out. On the training my elbow starts shooting pains when I do to many sets. Pavel's power to the people training is oddly enough not hurting my injured tendon. When this thing heals I am back in a flash to volume training. I am not burning near enough calories during the workout. Thanks again for the advice!!!
Chunky

Yeah well keep going man. On the drawings, if you want 'sweeped' quads or apple looking biceps draw them and imagine yourself with them, and if you close your eyes it can help too.
On the superset notes, could you still do them for legs? If you can then calories will be a whole lot easier! What sort of movement does your arm hurt on, is it flextion, extension, and where in the elbow? Keep working hard!

Chunkymasters
03-15-2010, 01:13 AM
Yeah well keep going man. On the drawings, if you want 'sweeped' quads or apple looking biceps draw them and imagine yourself with them, and if you close your eyes it can help too.
On the superset notes, could you still do them for legs? If you can then calories will be a whole lot easier! What sort of movement does your arm hurt on, is it flextion, extension, and where in the elbow? Keep working hard!
You know I didn't even think about that. I could do a volume training on legs with supersets. My elbow is 50 percent better. Thanks for the encouragement!!!

Chunkymasters
03-15-2010, 01:18 AM
1 set of 225lbs bench press 1 rep
2 sets of 225lb bp 2 reps

2 pulldowns 3 reps 190lbs
2 sets of 9 300lbs vertical row

2 sets of 5 300lbs leg press
2 sets of 5 270lbs donkey calf raise
2 sets of 5 100 lb dumb bell deadlift
2 sets of deltoid fly machine bottomed out

Yesterday's total were just a little bit less. I am going to start volume training legs every other day with supersets. Hopefully my elbow will heal up!!!

EarlGreyuk
03-15-2010, 04:15 AM
Cool good job! Try to sustain the leg workouts for at least a month, and try to aim to get more reps by the next workout when you are doing it. So for example, if you do leg press first and you bang out 12 reps with a certain weight try to get 13/14/15 next time, and then move staight onto your next exercise. Try some walking lunges if you can they are a bi*ch but well worth the effort! Keep it up brother.

Chunkymasters
03-16-2010, 11:22 PM
Cool good job! Try to sustain the leg workouts for at least a month, and try to aim to get more reps by the next workout when you are doing it. So for example, if you do leg press first and you bang out 12 reps with a certain weight try to get 13/14/15 next time, and then move staight onto your next exercise. Try some walking lunges if you can they are a bi*ch but well worth the effort! Keep it up brother.
Thanks Earl. My legs were sore from 8 hours of tomato planting the day before so I did only a few sets of 4 heavy. In one week the plantings will end and I am looking forward to going up to heavier reps and more volume. I really appreciate the encouragement!!!

Chunkymasters
03-16-2010, 11:28 PM
2 sets of 270 machine bench press 5 reps
2 sets of 255 machine press 6 reps
2 sets of 300lbs vertical row machine 9 reps
2 sets of 4 110bls dumb bell deadlift
2 sets of 4 315lb machine leg press
2 sets of 3 190lb reverse pulldown.
2 sets of 5 80lb bicep curls

My elbow is about 75 percent well. I wish I could say the same thing for my relationship. Drifting further and further apart. I had a beer bender 3 days ago and drank a 12pack of Modellos and she rightful got very upset about it. Not a good way to deal with stress.. I am trying to go out and do cardio instead. That is what I am going to do tonight. Thanks for all the encouragement!!!
Chunky

EarlGreyuk
03-17-2010, 04:03 AM
2 sets of 270 machine bench press 5 reps
2 sets of 255 machine press 6 reps
2 sets of 300lbs vertical row machine 9 reps
2 sets of 4 110bls dumb bell deadlift
2 sets of 4 315lb machine leg press
2 sets of 3 190lb reverse pulldown.
2 sets of 5 80lb bicep curls

My elbow is about 75 percent well. I wish I could say the same thing for my relationship. Drifting further and further apart. I had a beer bender 3 days ago and drank a 12pack of Modellos and she rightful got very upset about it. Not a good way to deal with stress.. I am trying to go out and do cardio instead. That is what I am going to do tonight. Thanks for all the encouragement!!!
Chunky

Good stuff. Planting those seeds will be extra cardio so its all good and getting you in the right direction! Come on, keeep it up though, 12 beers, don't worry about it, but make sure that it isn't something that happens often. Have you got a cheat day by the way?
When do you do your cardio, because if you can in the morning is best but if not then, right after your weights sessions are a good time too. Another tip is, the little things around the day, so try to stand more often, be more energeetic. You can end up burning slightly more calories this way and it all adds up.
Have you tried cooking for your woman, maybe take the pressure off?

Chunkymasters
03-18-2010, 01:10 AM
2 sets of 225lbs 3 reps
2 sets of 270 machine press 3 reps
2 sets of 300lbs vertical row machine 9 reps
2 sets of 5 110bls dumb bell deadlift

2 sets of 3 190lb reverse pulldown.
2 sets of 4 90lb bicep curls
2 sets of 10 220 machine deltoid fly

I didn't work legs today because they are still sore. Also my weight was 278 this morning. Feeling pretty good overall and my elbow is getting better every day.

Chunkymasters
03-18-2010, 01:15 AM
Good stuff. Planting those seeds will be extra cardio so its all good and getting you in the right direction! Come on, keeep it up though, 12 beers, don't worry about it, but make sure that it isn't something that happens often. Have you got a cheat day by the way?
When do you do your cardio, because if you can in the morning is best but if not then, right after your weights sessions are a good time too. Another tip is, the little things around the day, so try to stand more often, be more energeetic. You can end up burning slightly more calories this way and it all adds up.
Have you tried cooking for your woman, maybe take the pressure off?
Thanks for the encouragement. I am punking out on cardio tonight, but I am going to hit it hard tomorrow. It was a good calorie day though at 2200 with very few simple sugars and I hit it pretty hard at the gym tonight. Looking forward to training like a bodybuilder again although I do find powerlifting pretty fun. Pavel's power to the people is a pretty cool book and I am gaining strength.
As for my cooking for my wife it is a no go. She likes super high carbed out meals. She is only going to the gym once a week and hates body building. Although we did talk for about 15 minutes tonight which is a little above the average. Thanks again for your support!!!
Chunky

EarlGreyuk
03-18-2010, 04:12 AM
Keep at it man!

Chunkymasters
03-21-2010, 04:14 PM
bench press 225lbs
1 set of 3 reps 1 set of 4 reps
2 sets of 11 300lbs vertical row machine
1 set of 2 200 lbs reverse pulldown
1 set of 5 160lbs reverse pulldown
2 sets of 5 270lbs machine press
2 sets of 4 110 lb dumb bell deadlift
2 sets of 325 machine leg press
2 sets of 270 5 reps donky calf legs

The day before was about the same but a little less in a few exercises. My elbow is still about 80-90 percent. I am going to hit the elipitical macine hard tonight!!!

Chunkymasters
03-21-2010, 04:15 PM
Keep at it man!
Thanks Earl I really appreciate that!!!

EarlGreyuk
03-21-2010, 05:46 PM
Thanks Earl I really appreciate that!!!

No problem mate. If you want me to help with your routines I'm more than happy to help. I can suggest a couple of changes, and maybe it might free up some mental space to concentrate on your diet?
I know what its like, and it is tough, but if you fully comit, and you are doing a good job on posting everything here, success will follow. Its tough, I know. Some people just don't understand why anyone would want to 'eat' a certain way. But believe me, for every person like that there are 3 more who want to eat like that. Let me know I can help!

Chunkymasters
03-22-2010, 12:40 AM
2 sets of 4 225lb bench press
2 sets of 2 200lb reverse pull down
2 sets of 270lbs machine press 6 reps
2 sets of 5 110lb dumb bell deadlift
2 sets of 11 300lbs vertical row machine
walked 3 miles tonight

Chunkymasters
03-22-2010, 01:04 AM
No problem mate. If you want me to help with your routines I'm more than happy to help. I can suggest a couple of changes, and maybe it might free up some mental space to concentrate on your diet?
I know what its like, and it is tough, but if you fully comit, and you are doing a good job on posting everything here, success will follow. Its tough, I know. Some people just don't understand why anyone would want to 'eat' a certain way. But believe me, for every person like that there are 3 more who want to eat like that. Let me know I can help!
I think I am 3 to 4 weeks out before my elbow heals. I will be IMing you for advice because I want to change workouts in the worst way. I just don't want to screw anything up because this is working for me right now. Thanks for the encouragement!!!

EarlGreyuk
03-22-2010, 04:44 AM
No probs mate, keep focus!

Chunkymasters
03-22-2010, 11:24 PM
No probs mate, keep focus!
thanks Earl. Unfortunetly I am on my 12th Modello tonight. I guess it is a cheat night, but definetly over the edge. My forearms are hurting so much from the russian training. Need a night off. However, Pavel is right. Confidence does come from strength rather than muscle. Wow my first drunk post on rxmuscle.com. Hope I don't get banned or get on Dereck anthony's hitless for being a fuck up. Love you DA and JTP. Wife is so pissed tonight at me Earl. Wow she is spitting fire. She wants me to eat all her food, but gets outraged if I drink a few beers. Ok granted this more than a few because I am hitting the vodka after my last beer. Pop here it goes. Last tall boy down. What should I do Earl? Trade it in for a new model. Just kidding, but sometimes I feel that way. Well promise this is going to be my last drunk post because I really want to look good for my show. Have a great and thanks for all the encouragement.
Chunky

EarlGreyuk
03-23-2010, 04:03 AM
Dude cut the alcohol man! You'd be better off eating some of her food and having no alcohol! If you can give that up, you'll definitly start to see results. Keep pushing

EarlGreyuk
03-23-2010, 04:06 AM
Dude you should quit the booze! You will start to see better results if you do. You should bump your calories up to around 2900 or so because I think they are too low and you may be binging at times. I've been there its not nice and it becomes a cycle and a regular thing otherwise. Try to replace it with something, water is the best! keep pushing.

Chunkymasters
03-23-2010, 10:07 AM
Dude you should quit the booze! You will start to see better results if you do. You should bump your calories up to around 2900 or so because I think they are too low and you may be binging at times. I've been there its not nice and it becomes a cycle and a regular thing otherwise. Try to replace it with something, water is the best! keep pushing.
Thanks Earl. Hitting the gym hard tonight. The 2000 calorie per day is pretty hard to hit every day. maybe 2500-3000 might be a better target. Thanks for the encouragement.

Chunkymasters
03-24-2010, 12:09 PM
I did 45 minutes of high intensity eliptical training.
2 sets of 5 225lbs bench press
2 sets of 6 270lb military press
2 sets of 5 110lb dumb bell deadlift
2 sets of 12 300lb vertical row machine
2 sets of 3 200lb reverse pulldown

I was 284 yesterday morning. Feel like I am going back in the right direction. Elbow is feeling better, but the elipitical machine seemed to bother it a bit.
Thanks for all the encouragement

joelster
03-24-2010, 01:30 PM
Your bench is going up nicely! Keep up the good work!

Chunkymasters
03-24-2010, 10:59 PM
Your bench is going up nicely! Keep up the good work!
Joel thanks a lot. The injury has slowed me down on my increase for that exercise. My goal is to get 305 up 12 times sometime in 2011. As long as I stay away from the 12oz curls. Hurts my biceps, but helps my bench!!!!

Chunkymasters
03-25-2010, 03:34 AM
2 sets of 3 235lb bench press
2 sets of 7 270lb military press
2 sets of 4 200lb reverse pulldown
2 sets of 3 115lb dumb bell dead lift
2 sets of 220lbs 12 reps deltoid fly machine

45 minutes of elipitical training with over 400 calories burned
The problem with the elpitical is that it seems to bother my elbow a bit, but I am burning a lot of calories. Felt really good about the workout tonight.
Chunky

Chunkymasters
03-26-2010, 11:26 PM
3 sets of 1 bench press 245lbs
1 set of 7 machine bench press 270lbs
2 sets of 4 285lbs machine press
2 sets of 4 200lbs reverse curl
2 sets of 5 115lb dumb bell deadlift
1 mile on treadmill
Not the greatest workout for cardio yesterday. I am taking today off and hitting it hard on Saturday and Sunday. Thanks for all the support!!!
chunky

EarlGreyuk
03-27-2010, 01:39 PM
Keep going brother

Chunkymasters
03-28-2010, 05:12 PM
Earl,
Thanks i appreciate that. I have been sick with the flu for the past 2 days. I haven't been this sick in over 10 years. I rarely even miss one day of work from sickness. Going to hit the gym hard tomorrow. My forearms needed a rest anyway. Hope your weekend was great.
chunky

EarlGreyuk
03-29-2010, 03:29 AM
Yeah my weekend was good. worked out and did some calisthenics in the park, weathers slowly getting better in the UK but as I say that, it starts to rain!
Take it easy man, illness is never good. Sweat it out. I also have found cardio is ok on an illness but weights are near impossible. You should get some progress photos up...

Chunkymasters
03-29-2010, 12:03 PM
Earl,
Thanks for the motivation. I am going to hit the gym late tonight. The only good thing about being ill is that I lost the weight I gained from the binges. Feeling better but going to work at a slower pace today. Thanks again.
Chunky

EarlGreyuk
03-30-2010, 02:17 PM
Good Stuff. Keep at it. Is there a target weight that you want to get to in the next month, or have you worked it out counting back from the show? I would say that you could get to 260 if you really hammer at it until the end of April!
It will put you in a good position, and maybe really up the pace for one month? Keep drinking lots of water, I know when I dieted down, adding green tea helps a lot, try to replace the beer with green tea?! Keep at it

Chunkymasters
04-04-2010, 04:52 PM
Earl,
I haven't drank Green Tea in awhile. I always had good results with it. I am going to go buy some more tomorrow!!
Jeff

2 sets of 5 225lbs bench press
1 set of 270lbs 8 reps machine bench press
2 sets of 6 285lb machine press
2 sets of 200lbs reverse pulldown 4 reps
2 sets of 14 300lb vertical row machine
2 sets of 2 120lb dumb bell deadlift
When I get to 10 on this one I will have to go to a regular bar because that is how the dumb bells go up
2 sets of 9 90 lbs straight bicep curls
2 sets of 10 20lb reverse curls
I am babying this one because the last thing I want to do is reinjure the elbow. I will be moving it back up slowly

Starting Monday I am going to go back to volume training for a few weeks. The flu is overwith and I am feeling great. I am even getting along with my wife.
Thanks for the support!!!
Chunky

EarlGreyuk
04-05-2010, 10:40 AM
Awsome stuff mate!

Chunkymasters
04-07-2010, 02:57 AM
Thanks Earl

2 sets of 225lbs 4 reps bench press
2 sets of 225lbs 3 reps bench press
4 sets of 4 270lbs machine bench press
2 sets of 285 lbs 4 reps
2 sets of 20 10 lbs lateral raise
2 sets of 20 10lbs front raise
3 sets of 20 tricep pulldown

Great being back on the volume training and had a great workout yesterday.
Today I walked 2 miles and hitting the gym tomorrow.
Chunky

EarlGreyuk
04-07-2010, 03:07 PM
Hows your weight at the moment, is it still dropping? Your strength is good, you should try some higher rep ranges it would really help with the weight loss, just an idea.

EarlGreyuk
04-13-2010, 02:22 PM
Dude whats happening, haven't been on in a while.

Chunkymasters
04-14-2010, 02:35 AM
Earl,
I missed working out because of work for one week. yesterday I went back to Pavel's training.
2 sets of 3 225lbs bench press
2 sets of 4 285lbs machine press
2 sets of 4 200lbs reverse pulldown
2 sets of 10 300lbs vertical row machine
2 sets of 6 350 lbs calfs on the machine leg press
2 sets of 4 350 lbs machine leg press
2 sets of 3 120lb dumb bell dead lift
2 sets of 6 90 lb standing bicep curl
2 sets of 10 tricep pulldown]
200 calories burned on the treadmill
Tonight I walked for 2 hours in front of the tv at a slow pace while I watched lost and V estimate 400 calories
My weight is back up to 282 and i am planning on being back in the gym tomorrow
Thanks for all the support Earl. I appreciate it.
jeff

EarlGreyuk
04-14-2010, 07:15 AM
Well, you have the drive I can tell so it is good, and a good idea about the cardio in front of the TV, I need to do that!
I recon you could do 3 sets of everything, maybe try it for one workout. Keep smashing it out man, I believe in you!

Chunkymasters
04-18-2010, 08:46 PM
Earl,
Thanks for the encouragement. My forearms are killing me with the russian training. I think 3 would put me over the edge, but I am planning on it. I have done 3 similar workouts since my last post.
2 sets of 5 225lbs bench press
2 sets of 4 200 lb reverse pulldown
2 sets of 14 300lb vertical row machine
1 set of 285 7 reps machine press
1 set of 6 45lb dumb bell press standing up
2 sets of 3 dumb bell 120lbs deadlift
2 sets of 6 seated leg press 340lbs
2 sets of 10 reversecurls 40lbs
Babying my elbow. Unfortunetly it started hurting a little bit so I skipped the biceps.
I am planning on walking 5 miles tonight. 3rd day without a beer. Not missing it very much, but a little to be honest. The 5 tall modellos a night have been interfering with my training and I could do without the 1500 calories which are mostly carbs. My weight is 284.
Thanks for all the enouragement. I really appreciate it.
Chunky

EarlGreyuk
04-19-2010, 03:57 AM
Nothing else to say apart from keep going and if you are bothered to put in the effort then success is as guarranteed.

Chunkymasters
04-20-2010, 01:43 AM
Thanks Earl. My forearms are still really sore so I walked 5 miles tonight. At least the stupid things are growing for all the pain I am going through. I think the forearms are the weak link in Pavel's training system. The heavier low reps are easier on the joints, but kill your forearms.
I am going to be out of town for 2 weeks. I am going to try to buy a 2 week gym membership somewhere. The motel gym have no bench press and dumb bells only go up to 50lbs.
How are your workouts going Earl?
Thanks
chunky

EarlGreyuk
04-20-2010, 07:40 AM
Crank up the volume on pullups and do hanging leg raises, your forearms will grow and get stronger, and it will help with injury prevention. Good stuff there is no excuse to ont workout, me and my mate when we went travelling in morrocco, stayed in a room (4m x 7m). I worked out in the bit between the beds and worked out in the bog. If theres a will theres a way!
My workouts are going well. Im doing a lot more sprinting at the moment and my legs are growing! Doing lots of weighted dips and pullups (did about 12 reps with a 25kg added). Keep training hard my man!

Chunkymasters
04-22-2010, 10:06 PM
The motel only had 50 lb dumb bells. I did one set of 50 lbs dumb bells 42 reps bench press. 1 set of 6 50lb standing overhead press. 2 sets of tricep kickbacks and 30 minutes on the elipitical. I will do some pushups before I go to bed.
Thanks for the encouragement Earl. I am going to buy a day pass on Saturday for a real gym
Chunky

EarlGreyuk
04-23-2010, 02:34 AM
Good stuff man, its hard to workout when your pushed but there is always time! I am just off for a mountain walk for the weekend, had to get up early to do my weights too. Where abouts are you staying?

Chunkymasters
04-23-2010, 01:19 PM
The Hilton Garden near Oakland. There is an inshape city nearby. I am going to try to see if I can get a weekly rate. Thanks Earl!!!

EarlGreyuk
04-25-2010, 03:02 PM
Keep going brother. I just came back from a weekend and summited a mountain twice in one day! Killed me but was awsome, was walking for 12 hours though. Change it up once in a while. Keep training man

Chunkymasters
04-25-2010, 03:10 PM
Earl,
Thanks. 12 hours wow. I did one hour on the elipitical yesterday and burned 700 callories
3 sets of bent over dumb bell rows 50 lbs 15 reps
2 sets of 15 dumb bell deadlift 50lbs
3 sets of 10 25 lbs dumb bell curls
Last night I had the flu and still not feeling one hundred percent.
Thanks for all the encouragement.
Chunky

EarlGreyuk
04-26-2010, 04:17 AM
Great stuff! Be careful with the old flu. Do you feel yourself getting stronger?

Chunkymasters
04-26-2010, 02:56 PM
Earl,
Still a little sick, but getting better. I really miss the higher weights. The motel only goes up to 50lb dumb bells and no regular bench press. I was pretty sore though from the 42 reps. I think I will go for 50 reps tomorrow. I am still resting up.
Thanks again,
jeff

EarlGreyuk
04-26-2010, 04:29 PM
Could try some supersets to up the intensity levels? Keep bashing the workouts out your doing great. Post up some recent photos when you can!

Chunkymasters
04-30-2010, 02:45 PM
I did 3 sets of 25 on the dumb bell bench press and then some shoulder presses. Been sick with the flu for the past 5 days. Going to hit the gym today. Thanks for the support Earl
Chunky

EarlGreyuk
05-01-2010, 08:05 AM
Keep going through it man! Just think it is your body prepping before you hit it harder when it is better man!

Chunkymasters
05-02-2010, 04:43 PM
Earl,
2 days ago I did 4 sets of 20 dumb bell bent over rows 50 lbs
2 sets of 20 50 lb dumb bell dead lift
4 sets of 10 200 lb pulldown. Easier than the home gym

Yesterday I did 3 sets of 20 50 lb dumb bell bench press
Both days I did 1 1/2 hours on the elipitical for 1000 calories.
Zero alcohol yesterday and way to much the day before. Going alcohol free until I get down to 270.
My weight is 285lbs as of yesterday.
Thanks for the support Earl,
Jeff

EarlGreyuk
05-03-2010, 03:35 AM
Good decision! and well done with all the workouts, I hate logging it sometimes, but it needs to be done, and man-o-man, awsome on the cardio! Hope your feeling better mate. Tear the house down.

Chunkymasters
05-04-2010, 02:51 PM
Earl,
Hit 1000 calories on the elipitical 2 days ago and yesterday. I am going to do a volume set of dumb bells for chest shoulders and triceps. Since they are only 50lbs I am going to do 10 sets of 15. I guess this job is going to last until next Sunday.
Chunky

EarlGreyuk
05-04-2010, 03:01 PM
Hey, Ive decided to do a competition next year in June 2011, you've inspired me man! Keep going, with the reps and the cardio is going well. Try supersetting it with 10 sets of pressups for a harder workout...

Chunkymasters
05-05-2010, 01:13 PM
I hit 1000 calories on the elipitical again, but I skipped the weights. I wanted to give my forearms one more day to heal. The russian training was murder on them. Since my left elbow is 100 percent I am going to start doing 10-15 rep range with a little lighter weights on a traditional split routine. Promise to put the supersets in Earl. That is awesome you are going to compete. If you start a thread about it let me know.
Chunky

EarlGreyuk
05-06-2010, 07:37 AM
Sounds good well done! What sort of split are you going to follow? Hope all is well at home with you. Keep going, you are doing really well, just push past this 270 barrier!

Chunkymasters
05-06-2010, 02:42 PM
back/biceps
chest/triceps/shoulders
legs/deadlift(lower back)

Going home tonight and I will be at my home gym for 2 nights. I had so much processing in the hotel for the job I didn't get on the elipitical but I did keep my calories at about 2200 and only 1 light beer. Thanks Earl!!!

EarlGreyuk
05-07-2010, 03:23 AM
Thats great! Your definitly making progress. It may sound irrelevant, but its also the little things that count. I mean if your willing to move around more as well, taking the stairs insteadof the elevator, things like that that do make a difference as well. Just something to think about. Im training shoulders today, I dont have any money to get transport to the gym, so I have to walk 2 miles just to get there!

Chunkymasters
05-07-2010, 10:02 AM
Earl,
I hit a year and a half low this morning. I knew I was losing some weight because of the 1000 calorie elipitical, but I was shocked I lost 8 lbs in 2 weeks. I am back home until saturday and am looking forward to hitting my home gym and put some real weight up. The last 2 days I used the stairs at the hotel. I am on the 4th floor. It really does make a difference. I will post my routine tonight.
Chunky

EarlGreyuk
05-07-2010, 01:26 PM
Thats awsome, seriously! Keep those high reps and the cardio going it is definitly working for you! 8 pounds in 2 weeks is definitly a great feat so well done! 270 is going to be easy!

Chunkymasters
05-09-2010, 02:23 AM
No weights tonight Earl. Just drinking 18 beers. Wow I am spinning. You know I am always honest though. Fuck Fuck Fuck. Wife is still trying to cook me way fattening meals. Damn I am really messed up. Promise to hit the hotel gym tomorrow. Maybe I should trade her in? Going to pass out!!!
Chunky

EarlGreyuk
05-09-2010, 05:29 AM
Look, all i'm going to say, is that YOU know what is good for you. If something is not helping or feeding your happiness, ditch it. It doesnt need to be in your life. Im just being honest here but drinking isn't going to get rid of any problems. What does your wife think of it? I went to boarding school and people around me drank until they were paralytic most nights because it was a way for them to deal with being away from home, I chose not to. One night a guy was drinking, but he had gone too far. He passed out, and was choking on his own vomit. The people around him were all too pissed to help him so I had to scoop the vomit out of his mouth, and we had to take him to the hospital to be recusatated. He survived but only just. Look, depending on drink can destroy lives and I dont want to see you go through that. I trust you'll make the right decision.

Chunkymasters
05-09-2010, 05:50 PM
Thanks Earl. I am hitting the hotel gym hard tonight. Priceline made us move hotels, but this one actually has a little more weight machines. Going to hit chest/tri/shoulders with a lot of cardio and no booze. There are 15 guys on this job and everyone drinks heavy, but I am going to make better decisions otherwise I will have to abandone the contest which I refuse to do. Appreciate all the support!!!

EarlGreyuk
05-10-2010, 04:20 AM
Just because the other people drink loads doesn't mean that you have to! I bet none of them are looking to compete, or regard their health as a priority. Do you have a weight that you want to get down to by the end of the month?

Chunkymasters
05-14-2010, 01:20 AM
Earl,
I walked 5 miles 2 days ago, but yesterday I had 15 hours of paperwork but I finished that job. Tonight I got back to a real gym.
1 set of 3 225lbs bench press
4 sets of 2 225lb bench press
2 sets of 210 lbs 10 times machine bench press
2 sets of 270 2 times
2 sets of 5 240 machine press
1 set of 3 270 lbs machine press
1 set of 30 lateral raises 7.5 lbs
1 set of 30 front raises 7.5lbs
Walked five miles tonight.
No beer for 3 days and eating healthy
I think I want to hit 265 by the end of the month. The hotel gym hurt my overall strength a bit but I really think my joints needed the rest. I only have 11 months until the competition and I don't want to reschedule it for 6 months later. You are right none of these guys have any respect for bodybuilding or being healthy. I have one more 3 week job coming up and then my markets start up selling tomatoes. Taking your advice and focussing in. Thanks again Earl.
Chunky

EarlGreyuk
05-14-2010, 06:52 AM
Your doing a great job. Most people would quit but your doing great! Dont worry about the strength too much, it'll come back and you may come back stronger because of the break. The cardio sounds good too. I walked 3 miles to get to my gym, and it was closed! so i went to the park and did my back workout there: 100 pullups in 5 minutes, then i did reverse t-bar rows hanging upside down on the goal posts, and then some back extensions hanging off the slide. Keep it going! 265 is EASY!

Chunkymasters
05-17-2010, 02:55 PM
Thanks Earl. 7 days without a beer. I call it the white knuckle express. Wow 100 pullups in 5 minutes. I can barely do 1 reverse pullup. I am back on the volume training.
5 sets of 10 165lbs reverse pulldown
5 sets of 5 165lbs pulldown
5 sets of 10 135 seated pull
2 sets of 4 100 lb dumb bell deadlift(Could have gone higher, but it has been over a month since anything heavy on this exercise 200lbs overall isn't bad but I will be going up in a few weeks much higher)
3 sets of 10 80lb standing bar curl
5 sets of 30 10lb standing dumb bell inner curl
2 sets of 4 100lb standing bar curl
2 sets of 30 10lb standing dumb bell inner curl
Very paranoid about the reverse curl since that is how I injured my left elbow 2 months ago. However I am feeling no pain there and will be slowly increasing the weight on that exercise.
Walked 2 miles last night.
This was last night and I am planning on working legs tonight and chest,shoulders and triceps tomorrow.
Thanks again for the encouragement Earl
Chunky

EarlGreyuk
05-17-2010, 04:27 PM
This is awsome stuff man! Really I commend you, 1 week is great, how do you feel without it? Volume training is looking good too, that weight will drop off, just make sure the muscle does the moving and the contractions are slow and controlled, pausing for the peak contraction, you'll burn more calories that way! I would stay away from reverse curls, hammer curls are better! Keep going man, great work!

Chunkymasters
05-19-2010, 03:14 PM
Thanks for the advice Earl. My elbow is about 100 percent but I don't want to risk going heavy on reverse curls. The same for the lateral and front raises. Everything is coming together for me.

4 sets of 3 225lb bench press
2 sets of 40lb dumb bell flyes 10 reps
1 set of 40lbs dumb bell bench press 50 reps

1 set of 285lbs 3 reps machine press
2 setss of 10 225lb machine press

1 set of 30 10lb lateral raises
1 set of 30 10lb front raises

4 sets of 10 upright row 100 lb bar
4 sets of 10 kick backs
4 sets of 10 rope pulldowns
I didn't do cardio because I spent 10 hours stringing tomatoes for my farm.
Tonight I am going to train legs. Thanks again for all the support Earl
Chunky

EarlGreyuk
05-19-2010, 03:22 PM
This is some good ass training brother! Good stuff, another thing to try is to pre-exhaust the muscle, it really warms up the muscle that you aim to work, and you can't go quite as heavy but the stimulation you get is the same if not better, saves the joints too!
Sounds great about the tomatoes as well, have you got a whole farm? I did legs yesterday and squatted for the first time about 6 months (I've been working on my leg press) and my legs are F@?<ed I can hardly walk! Got my last day of exams as well and then the summer off! Yay! Keep going man you're doing great!

Chunkymasters
05-22-2010, 01:08 AM
Earl,
I planted 14000 tomato plants. When I took the computer job for 3 weeks My main guy marcos ran the farm. We are working together right now stringing. Workout was pretty good.
1 set of 10 reverse pulldown
1 set of 8 reverse pulldown
1 set of 6 reverse pulldown
1 set of 4 reverse pulldown
4 sets of 7 140 lbs seated row machine
4 sets of 5 machine vertical row 300lbs
2 sets of 6 100 lbs dumb bell*(200 TOTAL) Deadlift
3 sets of 70lbs standing bicep bar curl
2 sets of 10 30lb reverse curl(being careful with elbow)
2 sets of inside hammer curl 10 lbs 30 reps
1 mile on treadmill
6 hours stringing tomatoes
Unfortunetly, problems with marriage caused a 10 lb weight gain in less than 2 weeks and that is with zero alcohol for the past 2 weeks. Some of it is muscle, but at least half is fat. Probably eating 5000 calories per day. Thanks for all the support Earl!!!
Chunky

EarlGreyuk
05-22-2010, 12:23 PM
Good stuff, keep it up, dont worry about the weight, how do you feel though? Tomatoes sound amazing really! I went to my first fitness expo today and that was amazing. That, and I was oggling the girls in catsuits like a shmoe. There so fit its illegal! Spoke to Mike Sheridan who was a bit stitch up at the New York Pro though....

Chunkymasters
05-24-2010, 03:28 AM
I had to glue a leak in plastic valves for the tomatoes this afternoon and then found out my niece had a birthday party. Then there was lost for 2 1/2 hours so I "lost" tonights workout. However, it will only be 5 days since I last did chest shoulders and triceps and they only stopped being sore yesterday. I was back down to 282 this morning. I am dealing with the zero alcohol pretty well. Things with my wife I think are going on a downward slide. I am going to start a thread in love and romance because the training section probably isn't the best place to discuss it. But I guess everyone loves a trainwreck. The writing really helps me clarify where I am going with my life. She told me the hour I spent writing a romantic letter would have been better served doing other things. Still not sure what she meant by that statement. It was a great letter and probably one of the deepest things that I put a pen to in my entire life. My take was that it was and positive, but if it is possible to much from the heart. She did apologize later because she knows she hurt me, but I think it was a turning point in the marriage and unfortunetly for the worse. I feel the acelerator is stuck and I am going over a cliff. I am rededicating myself to training even harder. Earl I really believe that a strong body is a strong mind. My thoughts need to be as tough as nails in the next couple of weeks. Thanks for all the support!!!!!
Chunky

EarlGreyuk
05-24-2010, 03:52 AM
^^^ This is GOOD! It takes a strong character to know and understand what you want out of life! Got to ask whats this love letter, did you send it to her? Yeah I agree move the love troubles to the other forum, other people will be able to help you more than me, I bet tight booty will have something to say, haha! Your going in the right direction my friend. Keep doing what you are doing and good things will happen.

Chunkymasters
05-25-2010, 01:57 AM
Thanks Earl I appreciate that. Workout was quick but effective tonight.
7 sets of 1 225lbs bench press
3 sets of 2 225lb bench press
1 set of 70 30lb dumb bell bench press
4 sets of 20 tricep pulldown
2 sets of 10 25lb skull crushers
To be able to do that skull crushers after all the problems with elbow really put me in a good mood. I think I was overtired from all the stringing of tomatoes today and was only able to get it up twice for the first 3 times. I heard Carl Lenore talk about this. So I decided to make sure I got the entire 225lbs up one more time than last thus 13 instead of 12. and I did an overkill(although I could have done 100) on the dumb bell press. Also, I am now working shoulders on their own day with much more volume. I am going to try to weigh myself in a couple of days. Been staying away from the beer so I think I am on the right track. Appreciate all the support Earl.
Chunky

EarlGreyuk
05-25-2010, 04:20 AM
Awsome man. I know that skull crushers can aggravate the elbow. The best thing to do is if you feel joint/tendon pain and not in the muscle, stop and choose a different exercise or, only move it where you can feel the muscle working. haha you should talk to Carl about your problems I bet he could help! I weighed myself and have put 8 pounds much of it muscle in the last month. Keep cracking it out!

Chunkymasters
05-26-2010, 12:42 AM
I was pounding stakes into the ground all day long and my elbow didn't even ache. I really believe it is healed. My night weight was 284 so the morning should be 281.

8 lbs of muscle wow. That is great. Are you going to the Olympia in September. I think I am going to go to my first one this year. Have a great week and thanks for the encouragement!!!
Chunky

EarlGreyuk
05-26-2010, 04:23 AM
Awsome about the elbow and the extra cardio! Is the diet still going well? Weight is slowly coming down too. I would love to go to the Olympia but I can't afford it right now, but when I do I will let you know! Should be amazing. Keep cranking it out! Did legs yesterday and I can't walk today, it'll be worse tomorrow thats the worst thing! Keep going Chunky!

Chunkymasters
05-26-2010, 10:22 AM
My weight was exactly 281.0 My beer drinking friend Joel came by and wanted to go to scores for a drink. I bought him a beer and got myself a coke. Gave myself some carbs for turning down a stella. Shoulders are killing me from pounding in the stakes all day yesterday. I will be done with it today and then I will put shoulders in on their own day for training. I think I need to avoid the temptation of going power lifting instead of bodybuilding. I need to get ripped down to 200/190. It is a healtheir weight. If I go the powerlifting route and be smart on my training I do believe I will eventual hit 400lbs on the bench maybe even 450 but I will always be around 270-280 lbs and that is not the healthiest weight to be long term even if a large percentage of it becomes muscle. I am 41 and not making a career out of either hobby so I myself well go for the healtheir option.
Earl post some of your workouts on my thread or start a thread yourself. It would be great to see what you are doing. Thanks again for the encouragement.
Chunky

EarlGreyuk
05-26-2010, 03:24 PM
Awsome man, seriously, thats a great step just ordering a coke. I do it at university and I get really wierd looks but i believe in what i do and people respect me for standing for what i believe in, more power to you! Yeah also good stuff about the bodybuilding against powerlifting, I think your joints will thank you too. Just stick to higher reps, and then hey after the competition you can focus on getting a bigger bench. I will start a thread soon I think, but for now, i've been looking to gain some size, im doing back tomorrow:
Pullups 2 x max (15 reps) lat pulldowns (pyramid down 4 sets, 12,10,6,6 reps) Barbell Rows underhand (4 sets pyramid down) Seated Row (3 sets) deadlifts (15-20 reps 3 sets)

thesamewords
05-26-2010, 03:37 PM
Hey chunky, I just saw and read your thread for the first time. I used to be about 300 pounds myself and I just wanted to give you a few words of encouragement. Keep on going bro and be loyal to yourself throughout your journey.

EarlGreyuk
05-30-2010, 02:45 PM
Chunky! Where are you? Post! Just keep at it!

Chunkymasters
05-31-2010, 06:44 PM
Thanks thesamewords. I appreciate the support!!!

Chunkymasters
05-31-2010, 06:48 PM
Earl,
Awesome workout. I have been out of town for 4 days on a campaign. I have been walking about 10 miles per day on the job. My phone works for facebook(2006 model) but not on rsmuscle. My weight was 280.0 this morning. I was expecting to lose more than 1 pound but a loss is a loss. I am headed back tonight to San Jose for the job. I will hit the hotel gym for an all body workout and throw some pushups in the routine.
I am very happy my walking speed is pretty fast for my age(41) and weight. Makes feel like I am in decent health. Hope everything is going well. Post your workouts even if I can't get on the computer. They are pretty inspiring.
chunky

EarlGreyuk
06-01-2010, 05:47 AM
Amazing chunky! 1 pound is awsome seriously, it all comes off in spurts too, so next week you might drop 8 pounds haha! Your workouts are going well keep it up you are an inspiration! Its my birthday today, and im doing legs, as follows: Leg extensions 4 sets, squats 4 sets pyramid down, lunges 4 sets, romainian deadlifts 3 sets, hanstring curls 3 sets, seated calf raises 2/3 sets. Train well, and believe in yourself, because I do.

EarlGreyuk
06-03-2010, 07:27 AM
I cant hardly walk 2 days after I did legs, but I'm doing back today. Straight bar pulldowns for a warm up 2 sets, bent-over underhand rows, lat pulldowns and pullups 4 sets, seated row 3 sets, deadlifts 4 sets!

Chunkymasters
06-06-2010, 12:45 PM
Earl,
Very inspiring workouts. I am borrow a buddy's computer to post. My phone just can't get rxmuscle . I have been walking for my job over 12 miles per day. 8-9 hours of pure walking for the campaign. Tomorrow I am going home and back to the gym. I think I will hit chest and triceps,next day shoulders and back, and then legs with the next day off. Thanks for all the encouragement.
Chunky

EarlGreyuk
06-07-2010, 05:08 AM
Great stuff chunky! Do you notice a difference in the mirror and not on the scale? I am training chest and triceps today, chest flyes, flat bench, incline dumbbell press, bodyweight dips, overhead tricep extension with a dumbbell, rope extensions. Keep training buddy, I was able to do a brief back lever on the pullup bar for my abs, check it out! Keep smashing it chunky!

thesamewords
06-07-2010, 01:46 PM
Earl,
Very inspiring workouts. I am borrow a buddy's computer to post. My phone just can't get rxmuscle . I have been walking for my job over 12 miles per day. 8-9 hours of pure walking for the campaign. Tomorrow I am going home and back to the gym. I think I will hit chest and triceps,next day shoulders and back, and then legs with the next day off. Thanks for all the encouragement.
Chunky
What the hell is your job Chunky!? Thats alot of walking bro?

Chunkymasters
06-08-2010, 09:10 AM
Thesamewords my regular job is farming for a farmers market business. I do a lot of work on political campaign ranging from database management on signature drives to walking precints for candidates. I like the precint walking the best because I get a lot of cardio. However, I am home now and plan on hitting the weights hard tonight. Thanks for stopping in I really appreciate it.

Chunkymasters
06-08-2010, 09:12 AM
Earl,
I do notice in the mirror I am getting thinner. I am going to get on the scales tomorrow morning. I am going to hit the gym tonight for Chest and Triceps. I haven't lifted in over 11 days so I am planning on a little lighter with the 20 rep range to get things going. Hope your birthday was great.
Chunky

EarlGreyuk
06-09-2010, 06:15 AM
Good stuff Chunky, My birthday was great thanks! Great stuff on the walking though, thats basically a half-marathon! Keep training hard. I did legs yesterday and front squatted for the first time, and it hurts!

Chunkymasters
06-14-2010, 12:30 PM
Earl,
I need to try front squats one of these days. I just got back from a vacation with the wife. Unfortunetly I gained 6 pounds and they gym had no free weights only one lat pull down machine.
workout from 2 days ago
1 set of 10 180lbs lat pulldown
5 sets of 3 210lbs lat pulldown
Going to my gym tonight and I am back home for 2 weeks now.

thesamewords
06-14-2010, 01:52 PM
That vacation weight happens to us all! In vegas I eat at two buffets a day for a week, and let me tell you 6 pounds is probably the minimum. Where did you go for your vacation? My self, I like to have a week at home on vacation and a week out of state.

EarlGreyuk
06-15-2010, 05:36 AM
Im doing legs again today, my mate squatted 185 KG for 15 reps so I've got to wise up and start squatting properly! Next week im doing this walk for a week, so protein is going to be hard to come by ahhhhh! Just keep it up your attitude is what gets you to lose weight in the long run and yours is good, so just keep hammering it when you can!

Chunkymasters
06-19-2010, 04:57 AM
Samewords I went to santa cruz. It was a lot of fun. Sent to pier 39 in SF.
3 days ago I hit 8 sets of 10 135 lbs bench press
2 sets of 5 135 lb bench press
4 sets of 5 200 lbs reverse pull down
2 sets of 10 140 lbs pull down
4 sets of 5 300 lb vertical row machine
4 sets of 70lbs 10 reps standing curl press
Thanks Earl for the encouragement!!!

EarlGreyuk
06-19-2010, 05:38 AM
Good stuff chunky. Whats your weight at the moment? I am going off to France to climb a mountain ina few days and will be away for about 10 days, so I won't be able to get to a computor for then. Its a bit of a hinderance to my training as I can't take any protein and the food is crap and a lot of carbohydrates, bollocks! Anyway, train hard and dont let anything stand in your way, i'll still do pullups and pressups while im there after the 8 hours of walking per day haha.

Chunkymasters
06-20-2010, 01:17 PM
Earl,
My weight is still 280. I just got back from 5 days of walking 10-12 miles per day on a campaign. My last workout was
2 sets of 10 160 lbs reverse pulldown
2 sets of 3 200lbs reverse pulldown
4 sets of 10 120lbs pulldown
4 sets of 5 300 lb vertical row machine
10 sets of 10 135lb bench press
3 sets of 10 70lb standing curl
tricep pulldowns
I am headed to the gym today. There was no hotel gym where I stayed.
Hope you have a great time in France. I want to visit europe one day. Looking forward to hearing about your trip
Chunky

EarlGreyuk
06-22-2010, 07:59 AM
Hi Chunky, I just did a VO2max test on a treadmill today, and I'm knackered! I also trained back today and it was pretty intense. Keep training hard. In a couple of days im climbing a mountain haha!

Chunkymasters
06-23-2010, 06:09 PM
Have fun climbing the rock Earl. Awesome. I am back on the farm stringing tomatoes all day. Hitting the gym tonight!!!

Chunkymasters
06-26-2010, 03:23 PM
I am back to Pavel's Russian training.
2 sets of 200lbs reverse pulldown
2 sets of 2 sitting vertical row
2 sets of 2 240 lb military press machine
2 sets of 2 270lb machine bench press
2 sets of 6 80lb dumb bell deadlift
2 sets of 4 90lb squat
I am starting off really low on squats. I haven't done them in over 20 years, but my quads will never develop fully without them. The leg press is just not going to get the job done
2 sets of 6 135 donkey calf raises
2 sets of 4 90 lb standing barbel curl
2 sets of 10 40lb standing reverse barbel curl
This was the exercise I hurt my elbow 4 months ago. I am starting off light on it.
I will say one thing about Pavel's program is that you feel more energetic after the work out than before. I am going to do it 5 days a week and try to go up a little each night. I am so exhausted after stringing tomatoes all day it is a better fit for me than volume training.
I am trying Caution from shreddedsports.com pretty good stuff. I won a free bottle of it on a bodybuilding radio show for answering a question. That was pretty cool of them to ship it out. I am going to be buying stuff from them in the future.
Take care,
Chunky

Chunkymasters
06-28-2010, 02:19 AM
1 set of 225lb 1 rep bench press
1 set of 230lb 1 rep bench press
1 set of 210lbs 10 reps reverse pulldown
3 sets of 4 255lb 4 reps reverse pulldown
different gym. I think the gym I usually go to cords need to be oiled
3 sets of 3 180lb sitting vertical row machine
2 sets of 4 200lb machine press with weights instead of a pure machine
2 sets of 3 135lb squat
2 sets of 4 225lb deadlift
2 sets of 4 100lb standing barbell curl
2 sets of 10 20lb reverse standing barbell curl
babying that exercise
walked 1 mile on the canal drinking 2 tecate tall boys. Drinkercising is not the best, but I guess it is better than no cardio.

Buying a house with the wife in town. 199k 1850 square foot 4 bedrooms 2 baths and a big back yard. I am going to miss the mobile home in the country though. Also I didn't have a mortgage.
The wife and I are getting along a lot better. I hope everything works out. Thanks for all the encouragement.
Chunky

Chunkymasters
06-30-2010, 03:01 PM
2 sets of 1 225lb bench press
2 sets of 250lb machine press
2 sets of 3 200lb reverse pulldown
2 sets of 180 4 reps seated pull
2 sets of 7 300lbs vertical row machine
2 sets of 6 110lb dumb bell deadlift
2 sets of 100lbs 4 reps standing barbell curl
This was the night before's workout and I am headed to the gym tonight.
Pavel's program is working out for me since I am doing so much physical work on the job.

Chunkymasters
07-02-2010, 03:24 PM
2 sets of 1 205lb bench press
2 sets of 2 270 lb machine bench press
2 sets of 2 200lb reverse pulldown
2 sets of 4 255lb machine overhead press
2 sets of 2 190 low row machine
2 sets of 4 120lb dumb bell deadlift
2 sets of 4 50lb dumb bell inside curl
Headed to the gym tonight.

EarlGreyuk
07-04-2010, 02:24 PM
Hey man. Just got back. haha It was the hardest thing i've ever done! I had a great time with my mates though. I lost about 8 pounds and probably some muscle in the process. But its all good. Getting back into training now. Glad to hear things are working out better for you and your wife! Keep training hard my man. I'm doing a bit more calisthenics at the moment.

Chunkymasters
07-06-2010, 12:41 AM
Thanks Earl. Sounds like you had a blast in France. I think if I ever visited England you guys might run out of ale!!!!

2 sets of 6 185lb bench press
1 set of 3 205lb bench press
1 set of 4 270 machine press
1 set of 10 165lb machine press
2 sets of 6 170lb reverse pull down
2 sets of 5 170lb low row machine
2 sets of 6 300lb vertical row machine
2 sets of 4 120lb cumb bell deadlift
3 sets of 5 55lb hammer dumb bell curl
2 sets of 5 110lb upright row
I am going to continue doing Pavel's russian training until I get back to farmers markets in about 1 week. The stringing tomatoes just exhaust me to much to do volume training.
Thanks for all the encouragement!!!
Chunky

EarlGreyuk
07-06-2010, 03:38 AM
Your doing great. Could you post up some recent progress photos? I think we have enough ale haha. Keep training hard, I am just getting back into as well, taking my time... I lost 3kg of fat on the trip and went from 11% to 8% in a week haha!

Chunkymasters
07-13-2010, 02:46 AM
awesome Earl. I have done a few pavel workouts this past week simililar to the last ones I posted. I am back on volume training.
3 sets of 5 205 bench press
1 set of 20 135 bench press
3 sets of 20 40 pound dumb bell bench press
3 sets of 10 40 pound dumb bell sitting rear delt exercises
3 sets of 10 20 pound lateral raises
3 sets of 10 20 pound front raises
I am going to hit back tomorrow. My right forearm is still aching from the heavy reverse pulldowns with Pavel. I am going back to higher reps and let my forearm catch up with my back strength
Glad you had such a good time in France and congrats on the lower body fat percentage. I will try to get some new photos up soon.
Chunky

Growin24/7
07-13-2010, 03:03 AM
wow bro i just read and checked out all your pics on this thread...wow is all i can say...amazing work bro...KEEP IT UP!!! lol

EarlGreyuk
07-13-2010, 04:51 AM
Good stuff chunky. Cheers it was tough, but now back into some heavy training! Just watch the forearm, if certain exercises aggravates the problem I would avoid them and choose something else. Whens the comp that your doing? Mine is just under a years time now so not too long. Keep training hard mate and never give up!

Chunkymasters
07-21-2010, 05:12 PM
Thanks Growin I appreciate that. My weight is now down to 273.

Earl I have a goal of the fresno classic in 2011 april. I may have to go into a later one by a few months maybe in san jose. I am goinig to try straps on the reverse pulldown. It is such a great exercise to be limited by forearm strength. I took one full week off to heal it and it is feeling better. I am in the middle of my harvest season so I haven't been online to much.
Thanks guys for all the support.
Chunky

thesamewords
07-22-2010, 05:09 PM
Hey chunky, i think the straps idea is a good way to go on a reverse pull down. I prefer them because my wrists kill me if i dont!

EarlGreyuk
07-23-2010, 10:19 AM
Thats good mate! Im going to compete next year, do a natural show first off I think. Maybe you should do some forearm exercises? I used to have really weak forearms and it limited me on movements, but I did a lot of pullups and hanging leg raises and my forearms aren't the first thing to fail on a lot of movements now. I still use straps though... Keep training hard man!

Chunkymasters
07-26-2010, 10:55 PM
Thanks Sameword and Earl. I have only been doing pushups in the motel room do to my schedule, but I am down to 270. I am home tonight and will try to hit the gym for an all bodyparts workout. I am 6 foot 3 so I would like to compete at 200-190 since I don't have a ton of muscle. My right forearm is finally feeling better.
My wife and I moved into our new house in town. I miss living in the mobil home in the country. However, it is very nice and she seems happier. I am still not sure we are going to make it. She finally gave up on sabatoging me, but is gaining 2 lbs for every lb I lose. Most women would want their man to look like one of those ironman magazine guys(I will grant most don't want the MD Flex look, but I think I might want to meet the women who do LOL should be pretty freaky) well thanks again for posting on my thread guys. I really appreciate it.
Chunky

EarlGreyuk
07-27-2010, 04:07 AM
Great stuff again Chunky. It sounds like its all going well! Keep training hard. I need to pick a show soon for next year too ahhh! Back training today for me. getting up to 125KG deadlifts at the end of my workout, but they kill me!

Chunkymasters
07-28-2010, 04:14 PM
Earl,
I think the big problem I have in my marriage is that I have a huge crush on a coworker. I have never crossed any line, but it doesn't go away.
the schedule I am on is insane, but I am doing tons of pushups and squats without the weights. Lifting box after box of tomatoes.
Chunky

Chunkymasters
07-30-2010, 05:45 AM
I think the sheer hours in my job are causing me to be to brutally honest on the boards. Now I am glad my wife absolutely hates bodybuilding.
Been running sets of pushups and squats without weights. Also I am trying to stay a bit hungry all day. Lifting heavy boxes all day long for 2 markets per day. Thanks for all the support.
Chunky

EarlGreyuk
08-01-2010, 05:30 AM
Chunky, you are on the right track, keep it up, this is a good place you are at, at the moment! Im competing next year by the way, 4th of July, fun fun fun! Keep up the good work and lose that weight!

Chunkymasters
08-01-2010, 07:25 AM
Earl,
Hit 267. I dropped a tuesday market so I will be able to hit the gym on Monday and Tuesday. I am keeping myself a bit hungry where I feel it a bit during the day. Probably taking in about 2000 calories per day. I want to compete below 200lbs at 6 3. Definetly going to be at the bottom of the pack, but to be on stage will be a thrill. Thanks for the support.
Chunky

thesamewords
08-02-2010, 01:40 PM
6 foot 3!? damn bro i didnt know you were that tall. I always root for the tall guys, building that muscle high and wide is a task for the ages!Keep on going Chunky, the bottom of the pack doesnt exist if you are competing, there are only those that are up for the challenge of competing and those who are not!

Chunkymasters
08-02-2010, 08:01 PM
Samewords,
Thanks again. The reason I think I will place lower is that 6 foot 3 190lbs will put me with shorter guys who will posses much more muscle because of their height. 225lbs-245 would put me more in contention but there is no way I can put on enough mass by April 2010. When I hit 240 lbs I am going to make a decision whether to delay my first show and stay at my current weight while simultaneously building mass and burning fat. My ultimate goal is to win a local show. considering that I was at 325lbs last October finishing last, but still looking good, would be a huge win for me. Again I really appreciate you taking time to encourage me.
Chunky

EarlGreyuk
08-03-2010, 05:46 AM
Great stuff Chunky! Your going great. I am competing for the first time next year. I want to win, but I think as its my first show im going to go in and be happy with wherever I place to be honest, its more realistic. But what you have done and are doing is great keep it up and don't let anything stand in the way of your dreams and what you want.

Chunkymasters
08-03-2010, 11:55 AM
Thanks Earl.
It has been 2 weeks since I hit the gym so I went a little light.
4 sets of 10 135lb incline bench press
4 sets of 225 machine bench press
(regular bp had a line)
4 sets of 5 240lb machine overhead press
3 sets of 10 pulldown triceps
Walked 2 miles
Hitting back and biceps tonight. Still extremely tired from my farmers market schedule and the restrictive diet I am on. 2000 calories really isn't all that much for how active I am. I should have gone a little heavier last night because my forearm although initially hurt me a bit is fealing ok this morning. Congratulations on your show Earl. Post a few of your workouts here if you don't start your own thread.
Chunky

EarlGreyuk
08-03-2010, 01:17 PM
Today I did pullups 6 sets 3 different grips, I want to get back into some weighted pullups. I then did barbell rows over-hand grip and then did some 1-arm rows. I then managed to deadlift 145kg for 5 reps which I am happy about! Got legs on thursday oh joy!

Chunkymasters
08-06-2010, 06:33 PM
Earl,
sounds like a great workout. I have only been doing pushups and crunches in the hotel. Had a stomach flu 2 days which kept me from the gym. I am going to weigh in on Monday. Keeping my food intake down to reasonable levels. I want to get into the 240's in about a month.
Chunky

EarlGreyuk
08-07-2010, 04:25 AM
Good stuff, sorry to hear about the flu! but just keep focusing on what you want and it will come. I'll start to go all levrone on you, but visualise what you want to look like and the path will open up in front of you how to get there and just take it step by step to get there! Keep those pushups going! I hope your doing incline pushups as well haha!

DUKE56
08-07-2010, 10:26 PM
I can relate with you chunky, i started losing weight about 3 or 4 months ago. I've lost from 210 to my present 184. Just keep focused, don't take your eye off of the prize. I'm hoping to compete in 2011 also. Your doing great.

Chunkymasters
08-16-2010, 02:48 PM
Earl,
Thanks for the support. I have a few small workouts at the hotel gym. Again the weights only go to 50lbs, but they have really good elipitical machines. Market season is always the worst for me.
Chunky

Chunkymasters
08-16-2010, 02:49 PM
Duke,
Thanks for the encouraging words. I need to drop 60lbs more by november or I will need to postpone the show.
Thanks again,
Chunky

EarlGreyuk
08-17-2010, 06:23 AM
Hey Chunky, well you can make the show! What date is it? how many weeks do you have to lose 60 pounds? The lighter weights arent a problem though, just use tri-sets and giant-sets. It really revs up the metabolism, and creates an intense stimulus when heavier weights arent possible. If you want I can send you a sample workout. Just try and up the volume at the moment.

Chunkymasters
08-17-2010, 06:11 PM
Earl,
The show is in early April of 2011. There are a few bay area and coastal shows in August. If I go for the later show I will try to come in at 220 with more mass, but April I will go for 192 at 6 foot 3. I have been doing a ton of volume at the hotel gyms. Post a sample workout for me. That would be great.
Chunky

EarlGreyuk
08-18-2010, 06:05 AM
Well, an example workout, would look like:

Chest:
Incline pressups supersetted with flat pressups and a drop set into knee-pressups when you cant do any more flat. do 4 sets/rounds
Get the heaviest weight in the gym and do as many reps as possible and repeat 3 times.
Dips supersetted with bench dips repeat 10 times
Take each set until you cannot do any more. You'll easily be able to do it, and although you might be tired by the last few sets just keep pushing on. Over the weeks you'll find as you get lighter and stronger you can do more bodyweight exercises. Enjoy!

Chunkymasters
08-21-2010, 10:45 PM
Earl,
Thanks for the workout. I am not going to be doing mid week markets starting this week and I will be able to go my home gym. I think the extra volume would really burn the fat. I have had 3 hotel workouts since my last post. Tonight I did 500 calories on the elipitical and 5 sets of 12 45lb dumb bell bench press. I have to get up at 4 am and load boxes all day at the markets and then drive 4 hours back home. Keeping the calories under 2k every day. I appreciate all your support.
Chunky

EarlGreyuk
08-22-2010, 06:22 AM
Good work! you must be dropping weight though. How many carbs are you eating and how much protein? I know you might find yourself a bit more tired but you'll drop it off quicker if you reduce the carb intake and increase the protein. Cuz it just sounds like if you are eating under 2K of calories then you should be losing a lot right more right now! Keep at it though and push through the hard times!

Chunkymasters
08-26-2010, 10:07 AM
Earl,
I am estimating 150 grams of protein a day without about 200 grams of crabs and maybe 70 grams of fat. It is in the framework of the zone diet. I hit 1000 calories on the elipitical again last night. My weight yesterday morning was 264. A little dissapointed but I have been consistent except for 2 days of drinking to much beer last week. Cutting beer out completely. Forearm is almost healed. Only been doing light weights high reps. Thanks for the support.
Chunky

EarlGreyuk
08-27-2010, 04:52 AM
Keep going, losing weight is a slow process. Be in it for the long haul, things start to slip up when we want it to happen quicker and we stray off the track. Your doing well! 264 is a lot lower than before!

Chunkymasters
08-29-2010, 11:25 PM
I hit 1000 calories on the elipical friday and 600 on the hotel gym last night. I did have one tall Modelo on Friday but zero Today and Saturday. Trying to find the energy to drive to the gym. Just got back from the market. Thanks for the support Earl. I am going to hit weights tomorrow. How have your workouts been?
Chunky

EarlGreyuk
08-30-2010, 04:22 AM
Sounds good chunky! Just drink coffee or something to give you a burst of energy it helps mentally too. My workouts are going well. I managed to squat 140KG the other week for 6 reps, haha. I am doing a lot of weighted movements like pullups and dips, I managed to dip 37.5kg for around 8 reps. Laying off legs for a bit because they are disproportionate ahhhh! Keep training man. You've got support being sent across the ocean!

Chunkymasters
09-07-2010, 09:41 PM
Earl,
Extremely bad week. I gained almost 10 lbs now at 274 and drank almost 70 beers. Wife is extremely pissed at me. At least I hit the gym last night and got 500 calories on the elipitical with a one set per body all over work out. John Lennon's lost weekend lasted a couple of years. Hopefully I can stop it at one week. Thanks for all the encouragement.
Chunky

Bona fide
09-07-2010, 09:43 PM
Earl,
Extremely bad week. I gained almost 10 lbs now at 274 and drank almost 70 beers. Wife is extremely pissed at me. At least I hit the gym last night and got 500 calories on the elipitical with a one set per body all over work out. John Lennon's lost weekend lasted a couple of years. Hopefully I can stop it at one week. Thanks for all the encouragement.
Chunky

Can't cry over spilt milk..get back at it hard bro! Can't wait to see the end results!

EarlGreyuk
09-10-2010, 04:34 AM
^^ what he said. Just get back on the wagon

Chunkymasters
09-16-2010, 09:37 PM
Thanks Earl and Bona. Had a good week. Able to hit the elipiticl for over an hour at level 13. My weight is at 276. Going to not get sidetracked and no matter what I am always going to post on here. The accountability is great and I really appreciate it.
Chunky

EarlGreyuk
09-17-2010, 04:18 AM
Well done mate, post whatever happens. Just look at the facts though too, you went from 260 something back to 276 so do what you were doing before because it was working.

Chunkymasters
09-25-2010, 02:22 AM
Thanks Earl. I took an insane computer job and talked myself into my not having time to go the gym. It is great working at home, but I really started feeling lethargic. Hit the gym tonight. I did 1/2 Pavel
1 set 265 lbs 5 reps machine shoulder press
1 set 270 machine bench press 1 rep
1 set of 5 225lbs machine bench press
1 set of 200lbs 1 rep reverse pulldown
1 set of 5 160lbs reverse pulldown
1 set of 5 300lbs vertical row machine
1 set of 5 200ll deadlift
1 set of 5 135 squat
1 set of 7 90lbs straight bar curl
550 calories on elipitical with a resistence of 13
Tony Robbins always talks about taking immediate action and that is what I am going to do. Thanks for all the support. I am not going to be one of these guys/gals who start a blog and then drop off. Weight is at 279. Well back to typing. I am very thankful that I have a job that is taking all of my free time.
Take Care,
Chunky

Chunkymasters
09-26-2010, 03:54 AM
Turned 42 tonight. Although I had a little to much tritip and to much cake it was grat. Hit the gym after the party and did the half pavel
1 set of 5 185 lb bench press
1 set of 10 180 lb shoulder press
1 set of 10 190lb reverse pulldown(this gym I can always do more than my regular gym)
1 set of 5 reps 150 lb seated row
1 set of 4 225lb deadlift
1 set of 7 90lb standing barbell curl
300 calories on the treadmill I just didn't like the elipitical machines at this gym
Thanks for all the support in the forums. I have a 14 hour day ahead of me tomorrow with the computers. I am going to keep my calories about 2000 and keep my no beer streak alive. The half Pavel(Pavel recommends 2 sets 5 days per week all body parts) seems to always work for me. I really want to go to the gym because I always get stronger on it.
Thanks again,
Chunky

EarlGreyuk
09-26-2010, 04:20 AM
Well done, keep at it! Hang on in there. Tony Robbins is a good man to listen too haha. Train hard my friend.

Chunkymasters
10-16-2010, 11:14 AM
Earl,
Thanks for the facebook post. There has been some good and bad. The good is that I haven't had a beer in over 2 weeks and that my business is doing great. However, since I am literally doing 24 hour shifts starting at midnight and coming home at midnight I haven't been to the gym in 2 weeks either. I am lifting heavy boxes all day long and on my feet. The good news is that the turnarounds will be over after tomorrow and I will be renting the 20 foot penske and be able to stay the night and hit the hotel gyms. My weight is back at 284 and because I promised myself I would never quit this thread (and I don't want to be posting that I am 400 lbs) it is time to hit the iron.

EarlGreyuk
10-17-2010, 04:28 PM
Thats not too bad mate though. Just keep training hard, and keep the sources of the food clean and from fresh sources and you may lose weight just doing your job. Train when you can, you won't lose too much from this, but they always say, you can always make time, so on your lunch break maybe do some bodyweight stuff. Keep going!

Chunkymasters
10-29-2010, 04:34 AM
Thanks Earl. My schedule is easing up a bit with the loss of the night markets. Only been doing pushups in the motel room in addition to the lifting of the boxes all day long. Going to try to hit the gym tomorrow. Thanks again for the support.
Chunky

EarlGreyuk
10-29-2010, 01:38 PM
Keep going, your doing well. I am busy too. I am doing a lot of calisthenics though (1 armed pullups soon!) I think it may help.

Chunkymasters
11-07-2010, 12:11 AM
Earl,
Thanks for the post on facebook. Hit 500 calories on the eliptical and did 5 sets of 11 50 lb dumb bell press. Completely spent from lifting boxes after boxes at the markets. Thanks again
Chunky

ZenFit
04-04-2011, 12:55 PM
i weigh 295 lbs. I am starting an ambitious plan to shed 100 lbs and compete in the npc fresno over 40. My goal is finish in the top 2/3 for my first show. The diet i will be on is the zone diet and i will be using more of a volume training high rep approach. I would love to have some encouragement and pointers. I will be posting the photos from 2 weeks ago later tonight. They really suck, but you have to start somewhere.
good luck!!

DieselXT
04-13-2011, 10:38 AM
do your thing chunkymaster you can do it and it will happen dont let anyone ever discourage you....just be on point on your diet and training ill read this thread completely later and if i can help you on something i will take care man keep working hard like your doing

nymuscle
04-18-2011, 05:43 PM
what happened to OP?Any updates