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05-06-2012, 09:20 AM #1
Lastson's quest to become Superman...
So after following some great logs (too many to name, but Big Dre's tops on the list) I've learned a lot and also have been motivated by them to keep on track and progressing towards my goal. So I've decided to start a journal, primarily because I need all the help I can get.... and if I know someone is watching I'm more inclined to keep trying to improve..
A little history.... I'm 37, 5'8" and hit a high a few years back of 240 pounds. Had a scare in the family with my father having a quadruple bypass and decided i wanted to be around to see my kids grow up and lost 40 pounds pretty quick, just watching what I eat.. But even at 200 pounds I was still a fat ass and I've always liked working out, just got away from it after high school and decided to try and get into shape. No desire to compete, or illusions that I would ever be able too, but just want to "look" the part..
So about a year ago, I start lifting again, doing a little cardio and really watching my diet, got to around 190-180 and just couldn't get past that range... Realizing that it was my diet that was holding me back, I started working with Jason Theobald in January and currently am sitting at around 165.
My long term goal is to get to about 180-190 keeping around 8-10% BF, My short term goal is to just get down to 8% BF...
I'm currently running a Keto diet, with 240g Pro / 70g fat and max 40g carbs. I usually don't get over 20-25grams. I'm doing (5) 50 min LISS sessions fasted in the am (after training) and (2) 25 min HITT sessions on off days in the evening. I take a bunch of different sups, pre-workouts, BCAAs etc and can go into that in detail if someone wants to know.
My spit is basically Sunday Legs, Monday Chest & Triceps, Tuesday Abs, Wednesday Back & Traps, Thursday Abs, Friday Delts and Biceps and off on Saturday.
I've been following a 5/3/1 recently and am in phase 2. I like the workouts they are short and sweet, but with cutting, I'm of course not progressing strength wise too much... But I'm still making progress.. I am looking into trying the beginning Mountain Dog training, but want to read up on it a little more before laying out a plan..
Enough with the boring crap, thank you in advance to anyone that follows along... And please I'm open to any suggestions, advice, criticism etc. Good, bad or otherwise I'm just happy get some help.
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05-06-2012, 09:23 AM #2
Attachment 120108
Here is the start 7/2008 I think I'm about 220..
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05-06-2012, 09:25 AM #3
Attachment 120109
Around 12/2011 and about 190, better but still pretty much a fat ass..
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05-06-2012, 09:28 AM #4
Attachment 120110
And 4/24/2012 , about 165 and still a bunch of fat to lose, but making huge improvements... I'll update pictures when I seems like I've made some big changes, otherwise I don't see the need to bore you with weekly updates.. Thanks for stopping by..
Last
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05-06-2012, 10:40 AM #5
Huge improvements so far, I'm in for the ride and any help I can give you! Keep plugging away I can see upper and coming through!
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05-06-2012, 11:38 AM #6
yes, you have made great progress.the good news is now you are at a point where any muscle you put on will be very visible. you are a good dude and a great contribution to the forum. hand tuff man, consistency is key.. it will come. i have no doubt you can achieve the look you want.
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05-06-2012, 12:55 PM #7
Thank you BM, I've already learned so much from your training journal and the questions you have answered, that I'm very happy to have you following along.
Thanks BC, and yes hopefully now that my BF is down ( still needs to be a lot lower ) I'll be able to tell if I'm adding good weight or not... That was one of my biggest mistakes in the past... trying to add muscle when it's just covered in fat, just doesn't make sense... And I have you and those freaky veins to thank for that lesion, your Off-season support thread and staying lean year round thread got me started down the right track when I decided to start back at this..
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05-06-2012, 12:57 PM #8
Today is an off day due to driving 12 hours overnight to get back from SC, just going to relax and get some rest.. I haven't been able to weigh myself in a week, so I'm interested in seeing what tomorrow brings..
Last
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05-06-2012, 05:36 PM #9
Boom!!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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05-06-2012, 05:47 PM #10
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05-06-2012, 07:56 PM #11
Success trains, failure complains. You sir, are full of success and the photos prove it. Whatever you need, we are all here to help you. Training exercises, motivation, whatever WE got you man!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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05-06-2012, 08:35 PM #12
Great progress thus far Last. As BC said, your improvements will show through really well now that you are leaner. I will be checking in and following
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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05-06-2012, 09:59 PM #13
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05-07-2012, 05:19 AM #14
Nice work last...you have made some big changes...educate me on 5/3/1 training....theres so many diff names for stuff i get em all confused....diet is always key...but were your currently sitting and where you want to go....training is gonna be a big factor....good luck and i will stay tuned....
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05-07-2012, 07:42 AM #15
Monday 5/7/2012
Back training at home, it's kinda sad that I have more equipment at my house than the so called fitness center at the condo in SC...
Weight this am 171.2, don't really feel like I've added 6 pounds , so hopefully it's just water.
Chest / triceps
Flat BB Bench
Following the 5/3/1 weight/rep scheme..
(3) Warm up sets
175 x 5
200 x 3
220 x 2.. Might have been able to squeeze out a third, but I train alone, so it was just 2 reps..
DB Incline
65 x 12
70 x 7
65 x 7
60 x 8 , Drop 50 x 3
Dips
(4) Sets BW to failure
DB Fly
(3) sets 30 x 12.. on the 4th set, my tendonitis was hurting pretty bad, I truly hate flys because of it, need to find a replacement
Skull crushers
55 x 10
45 x 14
45 x 11
45 x 8
Rope push downs ( 10 second rest )
40 x 6
35 x 8
30 x 11
30 x 8
It was an ok workout, I added the skull crushers because it just didn't seem like I was getting enough volume for my tris.. so we will see how it goes..
Then 50 Min LISS on the elliptical
I should just add, that I rest at most 1min between sets, I actually use an egg timer so I make sure I keep moving.. Just not a lot of time at 4am..
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