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scott_jr's journal
new here but i ordered the "hardcore fat burning stack' consisting of red acid, green bulge and glycer grow.
this journal is not going to start until monday but i wanted to get all the initial stuff out of the way. background on myself, i am a 26 yr old who has been athletic all my life. in high school i was a 3 year letterman in football, and did track(track and field events). began lifting during high school, but didnt really have a clue of what routines to foolow or whatever, just did what coach said. kept with it 1 1/2 years after graduating, then met my wife(girlfriend at the time) and well the rest is kinda history. throughout our courtship i put the gym on the back burner and gained some unwanted lbs. balloned up to around 225, keep in mind i am 5'8", i felt like crap. i then had to put the law down and told my wife "look, i am not used to this. i am going back to the gym" found this website and just kinda floated around, reading posts and trying to gain knowledge. eventually i got down to 195 and felt great, abs showing, lean all over. then the wife and i were expecting a child.....all though it was with no doubt the happiest day of my life, i was once again on the heavy side, 220 lbs. this time. so now here i am at 205, finally got a screen name, did a "get back into it log" for a week and starting on monday i am going to be implementing a new routine. i am going to be resistance training 4 days out of the week and doing cardio 5-6 days. i will be following a modified carb cycle with just the low and high days. low being around the 1500-1800 calorie range and high days closer to the 3000 calorie range. training will be as follows:
mon/ thurs- chest/ back/ legs
flat db press- 5 sets @ 15, 12, 8, 8, 10
incline db press- 3 sets @ 8, 8, 8
incline db flye- 3 sets @ 10, 10, 10
cable crossover- 3 sets @ 12, 12, 15
dips- 2 sets to failure
lat pulldown- 4 sets @ 15, 8, 10, 10
seated cable row- 3 sets @ 10, 10, 10
low pulley bent over row supersetted with straight arm cable pulldown 3 sets @10
back extensions- 3 sets @ 15, 15, 12
leg press- 5 sets @ 15, 12, 12, 12, 10
hack squats- 3 sets @ 15, 10, 10
lunges- 3 sets @ 10, 10, 10
leg extensions- 3 sets @ 10, 10, 10
tue/ fri- shoulders and arms:
seated front bb press- 5 sets @ 15, 12, 10, 10, 8
machine press- 3 sets @ 10, 10, 12
bentover lat raise- 3 sets @ 10, 10, 12
seated db lat raise- 3 sets @ 10, 10, 12
front cable raise- 3 sets @ 10, 10, 10
standing cable curl- 3 sets @ 15, 12, 12
alt. db curl- 3 sets @ 12, 12, 15
machine preacher curl- 3 sets @ 12, 12, 12
concentration curl- 3 sets @ 10, 10, 8
close grip bench press- 3 sets @ 15, 10, 10
seated rope overhead ext.- 3 sets @ 10, 10, 10
reverse grip pressdown- 3 sets @ 12, 10, 12
cable kickbacks- 2 sets @ 12, 15
supplements i will be taking throught the duration of this plan will be:
green bulge
glycergrow
red acid
ctyosport complete whey
universal animal pak
now omega 3-6-9
diet is gonna be
low days
1500-1800 total calories
20% carbs
50% protein
30% fat
high days
3000 total calories
55% carbs
35% protein
10% fat.
overall my goal is to get down to around 175-180 lbs. stay tuned...oh yea i will post pics later..
this journal is not going to start until monday but i wanted to get all the initial stuff out of the way. background on myself, i am a 26 yr old who has been athletic all my life. in high school i was a 3 year letterman in football, and did track(track and field events). began lifting during high school, but didnt really have a clue of what routines to foolow or whatever, just did what coach said. kept with it 1 1/2 years after graduating, then met my wife(girlfriend at the time) and well the rest is kinda history. throughout our courtship i put the gym on the back burner and gained some unwanted lbs. balloned up to around 225, keep in mind i am 5'8", i felt like crap. i then had to put the law down and told my wife "look, i am not used to this. i am going back to the gym" found this website and just kinda floated around, reading posts and trying to gain knowledge. eventually i got down to 195 and felt great, abs showing, lean all over. then the wife and i were expecting a child.....all though it was with no doubt the happiest day of my life, i was once again on the heavy side, 220 lbs. this time. so now here i am at 205, finally got a screen name, did a "get back into it log" for a week and starting on monday i am going to be implementing a new routine. i am going to be resistance training 4 days out of the week and doing cardio 5-6 days. i will be following a modified carb cycle with just the low and high days. low being around the 1500-1800 calorie range and high days closer to the 3000 calorie range. training will be as follows:
mon/ thurs- chest/ back/ legs
flat db press- 5 sets @ 15, 12, 8, 8, 10
incline db press- 3 sets @ 8, 8, 8
incline db flye- 3 sets @ 10, 10, 10
cable crossover- 3 sets @ 12, 12, 15
dips- 2 sets to failure
lat pulldown- 4 sets @ 15, 8, 10, 10
seated cable row- 3 sets @ 10, 10, 10
low pulley bent over row supersetted with straight arm cable pulldown 3 sets @10
back extensions- 3 sets @ 15, 15, 12
leg press- 5 sets @ 15, 12, 12, 12, 10
hack squats- 3 sets @ 15, 10, 10
lunges- 3 sets @ 10, 10, 10
leg extensions- 3 sets @ 10, 10, 10
tue/ fri- shoulders and arms:
seated front bb press- 5 sets @ 15, 12, 10, 10, 8
machine press- 3 sets @ 10, 10, 12
bentover lat raise- 3 sets @ 10, 10, 12
seated db lat raise- 3 sets @ 10, 10, 12
front cable raise- 3 sets @ 10, 10, 10
standing cable curl- 3 sets @ 15, 12, 12
alt. db curl- 3 sets @ 12, 12, 15
machine preacher curl- 3 sets @ 12, 12, 12
concentration curl- 3 sets @ 10, 10, 8
close grip bench press- 3 sets @ 15, 10, 10
seated rope overhead ext.- 3 sets @ 10, 10, 10
reverse grip pressdown- 3 sets @ 12, 10, 12
cable kickbacks- 2 sets @ 12, 15
supplements i will be taking throught the duration of this plan will be:
green bulge
glycergrow
red acid
ctyosport complete whey
universal animal pak
now omega 3-6-9
diet is gonna be
low days
1500-1800 total calories
20% carbs
50% protein
30% fat
high days
3000 total calories
55% carbs
35% protein
10% fat.
overall my goal is to get down to around 175-180 lbs. stay tuned...oh yea i will post pics later..
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