Ok, I did my best for the new workout and here is how it went:
Bench Press 1x5 @ 135lbs
1x8 @ 190lbs
2x8 @ 200lbs
1x7 @ 190lbs
Dips 1x10
1x4
1x5
1x5
Incline Press 1x8 @ 135lbs
1x8 @ 155lbs
1x6 @ 155lbs
1x8 @ 135lbs
Pushups 4x10
Situps 4x20
Planks 1x35 seconds
Basketball 15 minutes
Later that night:
Basketball 1 hour
Monday, March 7, 2011
Sunday, March 6, 2011
03/06/2011 - Day One (Test Day)
Today I completed a test so that I can gauge my gains.
Bench Press - 235lbs (Max)
Squat - 285lbs (Max)
Dead Lift - 300lbs (Max)
Pullups - 7
Pushups - 25
1 Mile Run - 8:15
Tomorrow is my first workout!
Bench Press - 235lbs (Max)
Squat - 285lbs (Max)
Dead Lift - 300lbs (Max)
Pullups - 7
Pushups - 25
1 Mile Run - 8:15
Tomorrow is my first workout!
Saturday, March 5, 2011
March 5, 2011 - Preparation
The first thing that I want to make blatantly clear to anyone reading this is that I have been working out since I was 13 years old. I had an injury and took some time off. I got up too high in weight and decided to work out again. I have been working out for three months. The workout that I am doing may or may not work for anyone that follows my training plan.
I hurt my back in July 2010. At this point I had gotten up to 250lbs. I was having marital problems and my stress was running high. I decided that I had had enough! I took a quarter off from school, told my wife that I was getting back into shape, and started to put my life in order!
December 17, 2010
Height: 6'2"
Weight: 250lbs
BF%: Above 30%
Bench Press: 180lbs (Max)
Squat: Unable
Dead Lift: Unable
Pullups: 0
Pushups: 8
Situps: 16
Mile Time: Unable
Bicep: 15.5"
Waist: 40"
No other body size measurements were taken. My BF% was assumed through multiple tests from different electrical devices. I will be taking my own measurements through a caliper and completing a 9 point caliper test.
I am dedicating the next ten weeks (March 7, 2011 - May 14, 2011) to a 4 DAW (Day a week) split working my upper body twice and my lower body twice. My first upper body workout will consist of push exercises and the second upper body workout will consist of pull exercises. My first lower body workout will consist of hip dominant exercises and my second lower body workout will consist of quad dominant exercises. I will not change my workouts or the order of these workouts over the entire scheduled workout period.
I am also creating a nutrition plan. The goal is to consume 3500 kCal per day. 171 grams will come from protein, 115g from Fat, and 440g from Carbohydrates each day. This is a 20% protein, 30% fat, and 50% carbohydrate split. I will consume these kCal over six meals per day.
Workout Plan:
Sunday - Cardio Day
Jump Rope 3 x 3 min
Run
Swim
Monday - Push Day
Bench press 4x8
Dips 4x10
Incline press 4x8
Pushups 4x20
Situps 4x20
Plank 3 x 60sec
Swim
Tuesday - Hip Dominant Day
Power clean 4x8
Single-Leg Swiss Ball Glute-Hamstring 4x15
Good Mornings 4x10
Wednesday - Cardio Day
Swim
Weighted Situps 4x12
Thursday - Pull Day
Deadlift 4x8
Pullups 4x(at least 4)
Good mornings 4x8
Chinups 4x(at least 3)
Russian twist 4x20
Bicycles 4x20
Jump Rope
Run
Friday - Quad Dominant Day
Squats 4x8
Short String Lunge 4x10
Reverse Lunge off of 6" box 4x10
Saturday - Rest/Meal Planning
_____________________________________________
Nutrition
Meal One - Breakfast (6 am)
1 cup Skim Milk
10g Protein, 14g Carbs, 0 Fat,
Sodium 130mg, Cholesterol 12mg, 100 kCal
1 cup LF Vanilla Yogurt
9.3g Protein, 42g Carbs, 4.6g Fat,
Sodium 162mg, Cholesterol 12mg, 253 kCal
1/4 cup Granola
2.6g Protein, 20g Carbs, 2g Fat,
Sodium 51mg, Cholesterol .5mg, 113 kCal
1.5 Tbsp Peanut Butter
5.3g Protein, 5.3g Carbs, 12g Fat,
Sodium 96mg, Choloesterol 0mg, 144 kCal
Total: 27.2g Protein, 81.3g Carbs,
18.6g Fat, Sodium 439mg,
Cholesterol 29mg, 610 kCal
Meal Two - Brunch (9 am)
1 Cup Brown Rice
5g Protein, 45g Carbs, 2g Fat,
Sodium 6mg, Cholesterol 0mg, 217 kCal
4 oz Chicken Breast
23g Protein, 0g Carbs, 3g Fat,
Sodium 77mg, Cholesterol 68mg, 110 kCal
1 Cup Pinto Beans
10g Protein, 29g Carbs, 1g Fat
Sodium 231mg, Cholesterol 0mg, 161 kCal
Total: 38g Protein, 74g Carbs,
6g Fat, Sodium 305mg,
Cholesterol 68mg, 488 kCal
Meal Three - Lunch (12 pm)
1 Hamburger Patty (85% lean)
22g Protein, 0g Carbs, 16g Fat
Sodium 70mg, Cholesterol 75mg, 230 kCal
1 Cup Macaroni Noodles
8g Protein, 41g Carbs, 1g Fat
Sodium 4mg, Cholesterol 0g, 205 kCal
1 Banana
1g Protein, 27g Carbs, .5g Fat
Sodium 1mg, Cholesterol 0mg, 105 kCal
1 Apple
.5g Protein, 24g Carbs, .3g Fat
Sodium 1mg, Cholesterol 0mg, 91 kCal
Total: 31.5g Protein, 92g Carbs,
17.8g Fat, Sodium 76mg,
Cholesterol 75mg, 631 kCal
Meal Four - Snack (3 pm)
2 oz. Wegmans Just Turkey
12g Protein, 0g Carbs, 1g Fat
Sodium 40mg, Cholesterol 30mg, 60 kCal
1 oz. Heidi Ann Swiss
8g Protein, 1g Carbs, 8g Fat
Sodium 35mg, Cholesterol 25mg, 100 kCal
1-1/2 Cup Leaf Lettuce
1g Protein, 4g Carbs, 0g Fat
Sodium 30mg, Cholesterol 0mg, 15 kCal
1/2 Tomato
1g Protein, 7g Carbs, .5g Fat
Sodium 5mg, Cholesterol 0mg, 35 kCal
1/5 Avocado
1g Protein, 3g Carbs, 4.5g Fat
Sodium 0mg, Cholesterol 0mg, 50 kCal
2 Slices Multi-Grain Bread
6g Protein, 22g Carbs, 2g Fat
Sodium 218mg, Cholesterol 0mg, 138 kCal
Total: 29g Protein, 37g Carbs,
16g Fat, Sodium 328mg,
Cholesterol 55mg, 398 kCal
Meal Five - Dinner (6 pm)
2 servings Fettuccine pasta
29.2g Protein, 137.5g Carbs, 19.2g Fat
Sodium 348mg, Cholesterol 48mg, 820 kCal
Total: 29.2g Protein, 137.5g Carbs,
19.2g Fat, Sodium 348mg,
Cholesterol 48mg, 820 kCal
Meal Six - Snack
1 Cup Low Fat Strawberry Yogurt
6g Protein, 38g Carbs, 4g Fat,
Sodium 100mg, Cholesterol 20mg, 200 kCal
Total: 11.3g Protein, 43.3g Carbs,
16g Fat, Sodium 196 mg,
Cholesterol 20mg, 344 kCal
_____________________________________________
DAILY TOTAL: 166.2g Protein, 465.1g Carbs,
93.6g Fat, Sodium 1692mg,
Cholesterol 295, 3291 kCal
The most important thing to remember when it comes to nutrition is that it is not a perfect science. I am striving for better meal plans so that I can live a healthier life.
Goal
I hurt my back in July 2010. At this point I had gotten up to 250lbs. I was having marital problems and my stress was running high. I decided that I had had enough! I took a quarter off from school, told my wife that I was getting back into shape, and started to put my life in order!
December 17, 2010
Height: 6'2"
Weight: 250lbs
BF%: Above 30%
Bench Press: 180lbs (Max)
Squat: Unable
Dead Lift: Unable
Pullups: 0
Pushups: 8
Situps: 16
Mile Time: Unable
Bicep: 15.5"
Waist: 40"
No other body size measurements were taken. My BF% was assumed through multiple tests from different electrical devices. I will be taking my own measurements through a caliper and completing a 9 point caliper test.
I am dedicating the next ten weeks (March 7, 2011 - May 14, 2011) to a 4 DAW (Day a week) split working my upper body twice and my lower body twice. My first upper body workout will consist of push exercises and the second upper body workout will consist of pull exercises. My first lower body workout will consist of hip dominant exercises and my second lower body workout will consist of quad dominant exercises. I will not change my workouts or the order of these workouts over the entire scheduled workout period.
I am also creating a nutrition plan. The goal is to consume 3500 kCal per day. 171 grams will come from protein, 115g from Fat, and 440g from Carbohydrates each day. This is a 20% protein, 30% fat, and 50% carbohydrate split. I will consume these kCal over six meals per day.
Workout Plan:
Sunday - Cardio Day
Jump Rope 3 x 3 min
Run
Swim
Monday - Push Day
Bench press 4x8
Dips 4x10
Incline press 4x8
Pushups 4x20
Situps 4x20
Plank 3 x 60sec
Swim
Tuesday - Hip Dominant Day
Power clean 4x8
Single-Leg Swiss Ball Glute-Hamstring 4x15
Good Mornings 4x10
Wednesday - Cardio Day
Swim
Weighted Situps 4x12
Thursday - Pull Day
Deadlift 4x8
Pullups 4x(at least 4)
Good mornings 4x8
Chinups 4x(at least 3)
Russian twist 4x20
Bicycles 4x20
Jump Rope
Run
Friday - Quad Dominant Day
Squats 4x8
Short String Lunge 4x10
Reverse Lunge off of 6" box 4x10
Saturday - Rest/Meal Planning
_____________________________________________
Nutrition
Meal One - Breakfast (6 am)
1 cup Skim Milk
10g Protein, 14g Carbs, 0 Fat,
Sodium 130mg, Cholesterol 12mg, 100 kCal
1 cup LF Vanilla Yogurt
9.3g Protein, 42g Carbs, 4.6g Fat,
Sodium 162mg, Cholesterol 12mg, 253 kCal
1/4 cup Granola
2.6g Protein, 20g Carbs, 2g Fat,
Sodium 51mg, Cholesterol .5mg, 113 kCal
1.5 Tbsp Peanut Butter
5.3g Protein, 5.3g Carbs, 12g Fat,
Sodium 96mg, Choloesterol 0mg, 144 kCal
Total: 27.2g Protein, 81.3g Carbs,
18.6g Fat, Sodium 439mg,
Cholesterol 29mg, 610 kCal
Meal Two - Brunch (9 am)
1 Cup Brown Rice
5g Protein, 45g Carbs, 2g Fat,
Sodium 6mg, Cholesterol 0mg, 217 kCal
4 oz Chicken Breast
23g Protein, 0g Carbs, 3g Fat,
Sodium 77mg, Cholesterol 68mg, 110 kCal
1 Cup Pinto Beans
10g Protein, 29g Carbs, 1g Fat
Sodium 231mg, Cholesterol 0mg, 161 kCal
Total: 38g Protein, 74g Carbs,
6g Fat, Sodium 305mg,
Cholesterol 68mg, 488 kCal
Meal Three - Lunch (12 pm)
1 Hamburger Patty (85% lean)
22g Protein, 0g Carbs, 16g Fat
Sodium 70mg, Cholesterol 75mg, 230 kCal
1 Cup Macaroni Noodles
8g Protein, 41g Carbs, 1g Fat
Sodium 4mg, Cholesterol 0g, 205 kCal
1 Banana
1g Protein, 27g Carbs, .5g Fat
Sodium 1mg, Cholesterol 0mg, 105 kCal
1 Apple
.5g Protein, 24g Carbs, .3g Fat
Sodium 1mg, Cholesterol 0mg, 91 kCal
Total: 31.5g Protein, 92g Carbs,
17.8g Fat, Sodium 76mg,
Cholesterol 75mg, 631 kCal
Meal Four - Snack (3 pm)
2 oz. Wegmans Just Turkey
12g Protein, 0g Carbs, 1g Fat
Sodium 40mg, Cholesterol 30mg, 60 kCal
1 oz. Heidi Ann Swiss
8g Protein, 1g Carbs, 8g Fat
Sodium 35mg, Cholesterol 25mg, 100 kCal
1-1/2 Cup Leaf Lettuce
1g Protein, 4g Carbs, 0g Fat
Sodium 30mg, Cholesterol 0mg, 15 kCal
1/2 Tomato
1g Protein, 7g Carbs, .5g Fat
Sodium 5mg, Cholesterol 0mg, 35 kCal
1/5 Avocado
1g Protein, 3g Carbs, 4.5g Fat
Sodium 0mg, Cholesterol 0mg, 50 kCal
2 Slices Multi-Grain Bread
6g Protein, 22g Carbs, 2g Fat
Sodium 218mg, Cholesterol 0mg, 138 kCal
Total: 29g Protein, 37g Carbs,
16g Fat, Sodium 328mg,
Cholesterol 55mg, 398 kCal
Meal Five - Dinner (6 pm)
2 servings Fettuccine pasta
29.2g Protein, 137.5g Carbs, 19.2g Fat
Sodium 348mg, Cholesterol 48mg, 820 kCal
Total: 29.2g Protein, 137.5g Carbs,
19.2g Fat, Sodium 348mg,
Cholesterol 48mg, 820 kCal
Meal Six - Snack
1 Cup Low Fat Strawberry Yogurt
6g Protein, 38g Carbs, 4g Fat,
Sodium 100mg, Cholesterol 20mg, 200 kCal
1.5 Tbsp Peanut Butter
5.3g Protein, 5.3g Carbs, 12g Fat,
Sodium 96mg, Choloesterol 0mg, 144 kCal
Total: 11.3g Protein, 43.3g Carbs,
16g Fat, Sodium 196 mg,
Cholesterol 20mg, 344 kCal
_____________________________________________
DAILY TOTAL: 166.2g Protein, 465.1g Carbs,
93.6g Fat, Sodium 1692mg,
Cholesterol 295, 3291 kCal
The most important thing to remember when it comes to nutrition is that it is not a perfect science. I am striving for better meal plans so that I can live a healthier life.
Goal
Height: 6'2"
Weight: 220lbs
BF%: 7%
Bench Press: 300lbs (Max)
Squat: 400lbs (Max)
Dead Lift: 500lbs (Max)
Pushups: 100
Pullups: 50
Situps: 200 (in 60 sec)
Mile Time: 5:00 min
Bicep: 18"
Waist: 33"
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