Tag Archives: fitness

My First Workout Plan!

I’ve been putting off posting this for a while since I am still tweaking my schedule around as far as what muscle group on what day, how many reps/sets, what weights, and which machines/exercises to do. I might as well just show you what I got so that everyone can see what my typical week looks like.

MY WORKOUT SCHEDULE

Monday: Glutes, Hamstring, Quads, and Calves (Leg Day!)

  • Glutes
    • Hip Abduction-                     50 lbs     4 sets of 15 reps
    • Hip Addiction-                      50 lbs     4 sets of 25 reps
    • Standing Glutes-                  50 lbs     3 sets of 12 reps
  • Hamstring
    •         Seated Leg Curl-                   90 lbs     3 sets of 10 reps
    •         MTS Kneeling Leg Curl-     30 lbs     3 sets of 10 reps
  • Quads
    • Leg Press-                             140 lbs     3 sets of 12 reps
    • Thigh Extension-                 30 lbs     3 sets of 12 reps

Tuesday: Cardio and Abs

  • Cardio
    • Elliptical, Cycling, or Jogging*(see below) for at least 30 minutes
  • Ab Workout (From Bodybuilding.com “The magnificent 7 ab routine”)
    • Jump rope for 3 minutes or as long as possible
    • Sit ups then Leg raises (as many as possible) (currently 10-12 reps)
    • Rest for one minute
    • Lying leg raise w/crunch and Knee-ins (as many as possible) (currently 8-10 reps)
    • Rest for one minute
    • Toe touchers and Crunches (as many as possible) (currently 8-12 reps)
    • Rest for one minute
    • Reverse crunch

REPEAT AB WORKOUT SET UP TO 3 TIMES (In the same order) 

*I am currently using an app called 10k to train me how to run. I just finished week one which has me exercising 3 times a week. My long term goal is to be able to run in a marathon within the next year or two so this app is an important part of my weekly workout routine. I would recommend this to anyone who wants to start jogging/running but doesn’t know where to begin.

Wednesday: Biceps, Back, and Lats  (I will add weight/sets/reps later)

  • Back
    • MTS Row
    • MTS High Row
    • Seated Row
  • Bicep
    • Freemotion Bicep
    • Bilateral Arm Curl
  • Lat
    • Rotary Lat

Thursday: Cardio and Abs

Same as Tuesdays workout

Friday: Chest, Triceps, and Shoulders/Traps and Deltoids

  • Chest
    • MTS Decline Press–                      15 lbs     3 sets of 13 reps
    • MTS Incline Press–                       15 lbs     3 sets of 12 reps
    • MTS Chest Press–                         10 lbs     3 sets of 12 reps
    • Pectoral Fly–                                   30 lbs     3 sets of 12 reps
  • Shoulder/Deltoids/Trap
    • Shoulder Press–                             20 lbs     3 sets of 12 reps
    • Freemotion Rear Deltoids–        20 lbs     3 sets of 12 reps
  • Triceps
    • Arm Extentions–                            30 lbs     3 sets of 12 reps
    • Total Triceps–                                  10 lbs     3 sets of 8 reps

Saturday: Off/Makeup day or Yoga

Sunday: Cardio and Abs

Same as Tuesdays workout

So that’s what I got! I’ve only completed one week so far and like I said, I’m still making changes.

I was initially planning on splitting my leg day up and doing quads one day and hamstrings another so that each muscle group can rest kind of how most people split biceps and triceps into different days but from the schedules I’ve seen from a lot of people, no one really does that… What do you think? I’m open to feedback as long as I have explanations to back it up. Anything you would do different?

 

 

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SUPPLEMENTS

I’ve been doing a decent amount of research on supplements to take when trying to lose weight or body fat pecentage and this is where I’m starting.

My average day begins with a meal replacement shake and a fish oil pill. Depending on how hungry I am, I might have a small handful of almonds, fruit, or a sandwich (If I’m starving).

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Meal Replacement
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Meal Replacement

 

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Sometime around noon I have a snack which is probably a handful of almonds or some fruit. I like to save my second meal replacement shake (and fish oil pill) until around 3pm or 4pm (I get off work at 5pm) that way I will have enough energy to complete my workout and give it my all.
Speaking of energy, Around 5pm, I like to take my amino acid supplement and creatine. (This gives me about 30 minutes for it to kick in before my workout.)
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Post-workout, I take a protein shake with creatine within 30 minutes of completing my exercise and a fish oil pill after a nicely portioned, healthy meal.

This is the start of my eating healthy journey as well as my first time ever taking supplements. I am in no means an expert and I am still figuring out what work best for my body. So far I have lost 5 lbs since I started 1 1/2 weeks ago. There would probably be more weight loss but I am incredibly awful at eating healthy and moving around (let alone exercise) on the weekends since I stay in my room a lot and don’t leave the house.

Below I have written my personal review for the supplements and what not…

SLIM FAST MEAL REPLACEMENT:
I take this meal replacement twice a day when I wake up and for lunch Monday through Friday typically. I buy the powder because it’s cheaper and mix it with 2% milk. It does an awesome job at keeping me full for about 4 to 5 hours with one small healthy snack and I love the taste.

FISH OIL:
I bought mine off of bodybuilding.com. It’s lemon flavored and doesnt give me fish burps which apparently is a problem with these supplements. I take mine 3x a day with a meal as recommended. When I take them with my meal replacement, I feel slightly nauseous but it normally goes away within a hour or so. Probably because I’m not getting enough calories from the slimfast but it’s tolerable. I’m not too sure if the fish oil is doing anything for me but from my research, it has a lot of benefits for everyone.. plus I got a great deal on them!

AMINO ENERGY :
I take 3 scoops before a workout for energy and to help recovery time. It definitely puts some pep in my step but the flavor is really strong.

100% CREATINE:
Today is my 2nd day taking this. I buy the unflavored and mix it in with my slimfast or protein shakes. Not sure yet how much it benefits me but it’s suppose to help lose body fat and build lean muscle mass.

MUSCLETECH PLATINUM WHEY:
I take this once a day after workout. It’s the first protein powder I’ve ever used and it’s delicious.

I’ve also been drinking a minimum of 64 ounces since last Monday.

Again, I’m still new to all this so I’d love to have your input or what supplements you like to take!

I’m still tweaking my workout schedule but I will have it posted by the weekend. Probably sooner rather than later.

Take a Look at these rolls! (New Before Pictures)

I’ve been spending the last three hours trying to figure out how to combine two pictures together and I finally figured it out after much frustration. I’m about to show you my current before pictures (at 200lbs) versus my previous before pictures (at 188lbs) from when I attempted to complete the p90x3 Challenge a couple months ago (September, I believe..).In my Opinion, they kind of look the same besides having more defined rolls on my back.. and maybe a little rounder in the muffin area.. (Yes, I call my stomach a muffin)

It’s hard for me to compare them since the previous lighting was really shitty and I’m in a different place wearing different clothes. My current pictures are the ones that are better quality (all on the left)! I will try to keep my next comparison pictures as similar as possible.

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Don’t mind the major farmer tan I got going on in my previous pictures… I use to seal asphalt in +90 degree weather all day. That job definitely made me sweat my ass off…. you’d think I’d be in better shape. :p

Workout Schedule (rough draft.. Still tinkering with it a bit) along with supplements/diet I am taking will be in my next post this weekend.. See you then!

My New Weight Loss Goals

If you read my previous post/update, you may have noticed that I have gained some weight since the last time I posted measurements. With that said, it’s safe to assume that I have not followed through with p90x3 once again. I’ve come to the conclusion that I am not mentally/physically prepared to be able to complete this challenge. I’ve basically been setting myself up for failure by biting off more than I can handle. Mostly because I don’t want it enough to go through the discomfort and sacrifices. At least that’s how I feel at the moment.

Instead I have decided to come up with my own workout routine that I will be posting later to get in the habit of working out and eating healthier for a better lifestyle. My biggest goal when hitting the gym will be to work harder than the day before whether I’m dealing with cardio or strength training…. One step at a time, right?!

 

(My current weight is 200.4lbs and my goal is to be 150lbs. My weight goal I am focusing on right now is 180lbs to break it down so it feels more manageable. My goals below are based off of my old measurements from around 2011/2012 that I found in an old workout journal. These goals are more of a starting point than my ideal weight and measurements. I find it hard to make up ideal measurements because I feel like the sizes I’d pick would make me look like a deformed Barbie or something…)

Here are my current measurements along with  my (long term) goals:

Weight-200.4lbs                                                                                 150lbs

Body Fat%-36.2%                                                                               29%

Neck-14.5                                                                                           14in

Chest-  42.5                                                                                        38in

Navel-43 (44.5in at largest point)                                                    36in

Hips- 46in @ middle of butt/ 42.5in @ waist line                           39in/36in

Biceps- 13in Flexed 13.5 ish         (14in@largest)                                  11in/11.5in

Forearms-10in                                                                                          –in

Thighs-27.5in at largest                                                                    23in

Calves- 16.5in(R) 16in (L)                                                                  14.5in

It says in this workout journal that I have pictures on my old computer. If I ever find them I will be sure to post them so we can compare everything. At these measurements, I worked out inconsistently maybe 2x week (mostly elliptical), took stackers daily, and worked +12 hours 7 days a week at a fast paced restaurant that was short staffed. Hopefully when I reach 150lbs I will look even better since I will be weight lifting and taking supplements!

Speaking of supplements, The two meal replacement drinks (Lean shake I believe) I talked about in my last post were decent. Well the natural chocolate one was pretty tasty. I wasn’t a fan of the natural vanilla. Either way, I’m not planning on buying this brand for meal replacement drinks since they’re a little pricey for me.

I plan on posting current pictures, supplements I will be taking, and my workout plan sometime before Monday. Hopefully I didn’t ramble too much as I am running on little sleep and it’s my bed time! Until next time…

Attempt Number 2! New Measurements

Hello Everyone!

I know it’s been a while and I have no excuses. I fell off the wagon and I’m just going to leave it at that. Keeping the right mindset to lose weight and get healthy is the most difficult part! For me, it’s the slow results that make me lose motivation. Plus now that I’m an adult and can do whatever I want, I find myself often taking the easy route. That ends right now! I need to stop being lazy and get my shit together. As noted in my previous post, I finally hit the 200lb bench mark so why not start now? I joined a new gym probably about a month ago and have been going there at least 2 times a week. I will be honest and say I don’t always push myself as hard as I should.

Here are my current starting measurements with my previous recorded measurements from September 6, 2015

Weight-200.4lbs                                                                                 188.4lbs

Body Fat%-36.2%                                                                               32.4%

Neck-14.5                                                                                           14in

Chest-  42.5                                                                                        41in

Navel-43 (44.5in at largest point)                                                    43 in

Hips- 46in @ middle of butt/ 42.5in @ waist line                           45in/40in

Biceps- 13in Flexed 13.5 ish         (14in@largest)                                  13in/13.5in

Forearms-10in                                                                                          10in

Thighs-27.5in at largest                                                                    25.75in

Calves- 16.5in(R) 16in (L)                                                                  16in

 

Today I went to GNC and bought a body fat caliper and tape measure. I’m not sure how accurate the caliper is when I use it but I seem to get the same results every time. The tape measure (GNC Pro Performance body tape measure) is awesome! and I recommend it for anyone who has to measure themselves instead of using the standard body tape measure.

I also got some kind of meal replacement samples from LEAN SHAKE… At least I think that they are meal replacements. I’ll try one of them out tomorrow and see how I feel.

More exciting news.. (at least for me) I am finally a proud owner of a Charge HR Fitbit! I’ve heard mixed reviews on these things but I’ve always wanted one and with tax return season here I figured why not!

 

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I will be updating before pictures and goals as well in the near future with my workout plan and more so don’t forget to come back soon to check it out!

I’m back!

I’m just going to keep this short and sweet. I’ll be coming back and starting over fresh! I’ve been pretty busy lately, at least I feel like I’ve been… So incase you all are wondering if I’ve lost any weight in the time I was gone the answer is a BIG FAT no! In fact, I’ve actually gained weight. I weigh 200 lbs to be exact. So yeah, I’m ready to turn my life around. Measurements coming soon!