Well, this is the best way that I know of to keep myself accountable. Even if nobody reads this, I will still have an avenue to document my daily activity. About a year ago, I lost over 60 pounds. In the span of then till now, I gained most of it back, mostly because I had little knowledge of how to do it correctly, which made it almost impossible for me to maintain and build upon my new figure. But I'm OK with that. I realize there will be setbacks along the way and if I don't stand up to them and learn from them, I'm gonna be right back in this boat I don't want to be in.

Here are my current stats:
Weight: 248
Height: 6'0"
Waist: 40"
BF: Not official, but I would guess around 35%

Goals:
Weight: 190
Waist: 32
BF: 15%

I'm in the process of an upper/lower split. It seems the most logical to me to hit as many body parts as I can in each exercise. I try to focus on compound exercises. Today is lower half. I plan on doing 3 sets of leg extensions, ham curls and seated calf raises. I usually finish it up with 11 minutes on the bike. I try to increase a minute a week on the bike.

I love suggestions and constructive criticism. I've already gained so much knowledge from this site; the information at times is overwhelming, but so helpful. If you feel the need, please let me know what I could be doing better and what you think is working.

Yesterday's leg workout went extremely well. I can always tell the next morning how effective my leg workout was, and boy was I feeling sore this morning. I substituted my leg extensions with squats and went with ham curls and seated calf raises to finish out the workout. Even though I can't squat that much, it's an exercise I'm going to incorporate into my routine on a regular basis. Part of being new to the area of fitness is learning about new exercises, and the easiest way I know of to learn is to get behind the bar and move some weight.

Today was cardio only. I got on the bike for 25 minutes of LISS cardio. I get so winded it's pathetic, but I know it's important in building my system up and developing a very healthy cardiovascular system. Gradually, I know it gets better with consistent hard work.

Today was also measurement day. Right now I'm only using the scale. Today I weighed in at 246.2. A week ago, I was 249.4, so I dropped a little over 3 pounds this week, which I'm very pleased with. I don't want to fall into the trap of losing too much weight. I want to do my best in retaining what I work very hard for in the gym. Tomorrow is upper body. Until then...

you made the right move incorporating squats into your leg workout. most find compound exercises to yield greater results. check out this Starting Strength FAQ page for some basic instruction on the major compound lifts: http://startingstrength.wikia.com/wiki/FAQ

congrats on losing 3lbs this week, keep up the good work :tu:

you made the right move incorporating squats into your leg workout. most find compound exercises to yield greater results. check out this Starting Strength FAQ page for some basic instruction on the major compound lifts: http://startingstrength.wikia.com/wiki/FAQ

congrats on losing 3lbs this week, keep up the good work :tu:
Thanks so much, and what a great resource that site has been! That will definitely give me different options as I find what works best to improve my progress.

Today was another cardio only day. I did 25 minutes of LISS cardio on the bike and again found myself very winded. Nevertheless, I persevered and finished the full 25.

My basic routine consists of the following:
M: Upper
TU: Lower
W: Cardio
TH: Upper
F: Lower
SA: Cardio
SU: Cardio

Obviously by looking at that schedule, I have two days off in a row on the weekend. Is this OK? Should I move my Upper to Sunday and just continue accordingly?

Tomorrow's an upper day and I'm going to take some time to go over those compound exercises Porter sent my way.

Obviously by looking at that schedule, I have two days off in a row on the weekend. Is this OK? Should I move my Upper to Sunday and just continue accordingly?

i'd just continue accordingly. since you don't have any true rest days you're going to need those two days in a row of not lifting.

good luck! you seem motivated and ready to absorb all the info you can. that's key. and hit those compounds.

:gl:

i'd just continue accordingly. since you don't have any true rest days you're going to need those two days in a row of not lifting.

good luck! you seem motivated and ready to absorb all the info you can. that's key. and hit those compounds.

:gl:
Thanks. I will.

I've decided to begin the Rippetoe Starting Strength program. Here will be my split:

A:
Squat 3 x 5
Bench Press 3 x 5
Deadlift 3 x 5

B:
Squat 3 x 5
Stand Military Press 3 x 5
Pendlay Rows 3 x 5

Week 1: M=A, W=B, F=A
Week 2: M=B, W=A, F=B
Week 3: M=A, W=B, F=A

Today was Workout A and I did the following:
Squat:
Warmup - 115 x 10
Sets 1,2,3 - 135 x 5
Bench:
Warmup - 95 x 8
Sets 1,2,3 - 135 x 5
Deadlift:
Warmup - 95 x 8
Sets 1,2,3 - 135 x 5

I have to admit, I felt the weakest on the bench. I struggled with the 3 sets. Although it's not much weight at all, it just proves I have a lot of hard work ahead of me. But it doesn't discourage me. I know everyone starts from somewhere and this is my starting point. Gradually, I know I'll get stronger and gain more confidence. Right now, I'm taking it slow and trying to use perfect form. Tomorrow is cardio only. I'll probably jump on the bike for some LISS cardio, about 20 minutes.

Pretty straight forward today. 20 minutes on the bike. I felt pretty good, though I was a little winded towards the end. I can see an improvement almost daily, which is encouraging.
Lower back is very sore from the deadlifts yesterday, as well as my quads from the squats. Those compound exercises take a toll on you.

It's nice to see your progress and motivation. I'm new here, too, and also just recently started a journal. It sure does provide added incentive to keep on.
:)

It's nice to see your progress and motivation. I'm new here, too, and also just recently started a journal. It sure does provide added incentive to keep on.
:)
I've already made the mistake of falling back into some very bad habits after achieving some wonderful results. Make sure and keep with the training and your journal, even when you have to post a not-so-good day. People here are great at motivating you and making you want to keep going. Good luck!! :tu:

Wow, my quads are screaming at me today. Holy crap! I asked in an earlier post if I should take 2 days off in a row (cardio only) on the weekends, and the response was "yes, you'll need it". I have never agreed with anything more. Despite the soreness, here's today's workout:

Workout B
SQUATS:
Warmup: 115 x 10
Sets 1,2,3: 155 x 5
STANDING MILITARY PRESS:
Warmup: 65 x 10
Set 1: 95 x 5
Set 2: 95 x 4
Set 3: 95 x 3
PENDLAY ROWS:
Warmup: 95 x 10
Sets 1,2,3: 135 x 5

The MP really kicked my butt. Can't wait till Monday and hopefully improve. The rows are a great exercise. Again, pretty winded towards the end, but I really had to concentrate on each rep. Still sore, but feeling great.

i agree, pendlay rows can be very tiring. i'm sure you've already got form down, but i like to visualize i'm bending the bar around my torso. really helps to target the back.

i agree, pendlay rows can be very tiring. i'm sure you've already got form down, but i like to visualize i'm bending the bar around my torso. really helps to target the back.
I've watched some videos of correct form and tried doing them with no weight in my office, as silly as it sounds, it's helped. I make sure and keep my legs and hips concrete at all times and just use my arms and back, all the while keeping my back as straight as possible. My lower back is still a little sore from the dead's on Monday, so I'm sure my back will not be happy tomorrow.

I've watched some videos of correct form and tried doing them with no weight in my office, as silly as it sounds, it's helped.

i've been caught in my office practicing squat form. my coworkers probably think i'm a nut. :blank:

Cardio day - hit the bike for 20 minutes. I felt really good today, all throughout the morning and even after my cardio. The only thing is lately I've been getting really hungry around 10-10:30 AM. It just sort of hits me. Right now, I've been eating 3 meals a day, very clean, but I think I may bump that up to 5 smaller meals throughout the day, solely to get more food in more often. I'll probably start that Saturday. It probably didn't help that Honey Baked Ham was ordered for the entire office today. The smells coming from the kitchen were speaking to me...but I opted for my chicken, potatoes and carrots instead. Probably not as delectable, but it's going to pay off for me soon enough.

Really good workout today. I improved on all my lifts except the bench.

SQUAT:
W-UP: 115 x 10
W-UP: 115 x 10
Sets 1,2,3: 195 x 10

BENCH:
W-UP: 95 x 10
Sets 1,2,3: 135 x 5

DEADLIFT:
W-UP: 115 x 10
W-UP: 115 x 10
Sets 1,2,3: 155 x 5

Much needed rest this weekend. Saturday will be cardio only and Sunday nothing.

Yesterday was cardio only, so I played 1.5 hours of tennis, which had me extremely winded at certain points. I can see my cardiovascular system improving, which is great.

Today is an off day, which will great. Tomorrow starts up another great week of a lot of hard work.

do you have the rippetoe book?

if so. on the bench, dead day which do they say to do first?

I do squat.. bench.. dead.. dips[extra]

thoughts? im a 1.5 months in on the workout.

do you have the rippetoe book?

if so. on the bench, dead day which do they say to do first?

I do squat.. bench.. dead.. dips[extra]

thoughts? im a 1.5 months in on the workout.
No, I don't have the book, but there are numerous outlets online where you can read about the program.
The program tells you to do certain workouts, but I really don't think they allocate any particular order. If you wanted to change up the order, I think it would be OK.
I personally love the workout. Although I'm coming from pretty much never working out to this program, so it challenges me more than I thought it would, but it feels really good to see the progress.

How are you doing on it? Seeing any progress?

Sunday was not a very good day diet-wise. I had Mexican for lunch (taco salad with steak) and had a burger for dinner (with a salad bar). Amazingly enough, I was only .6 pounds heavier this morning than Saturday morning. Nevertheless, I put Sunday behind me and forged ahead to today's workout.

SQUATS
W-UP: 115 x 10
W-UP: 135 x 10
SETS: 195 x 5 x 3

STANDING MILITARY PRESS
W-UP: 65 x 10
W-UP: 75 x 10
SETS: 95 x 5, 95 x 5, 95 x 4

PENDLAY ROWS
W-UP: 95 x 8
W-UP: 95 x 8
SETS: 135 x 5 x 3

This was probably one of the best workouts I've had since starting Rippetoe. I was drenched with sweat when I was done and was really breathing heavy after the 2nd and 3rd sets. I would say this made up for Sunday's poor food choices.

I decided to go with 11 minutes of HIIT instead of the 20 minutes of LISS. It went really well, I did 1 minute of slow pace with 30 seconds of all out. I don't know which form of cardio I prefer more. I was definitely winded more after my 30 seconds of all out, but I can't really say if I was more spent after the HIIT. Maybe I need to shorten the intervals.

No, I don't have the book, but there are numerous outlets online where you can read about the program.
The program tells you to do certain workouts, but I really don't think they allocate any particular order. If you wanted to change up the order, I think it would be OK.
I personally love the workout. Although I'm coming from pretty much never working out to this program, so it challenges me more than I thought it would, but it feels really good to see the progress.

How are you doing on it? Seeing any progress?

After one full month with no missed workouts and a 80% clean diet I am seeing progress and results.
The hardest part for me is the diet, I eat chicken, oatmeal, veggies, cottage cheese, and PB. I just do not think eat enough, so when the opportunity come to eat out i will. I have about 4 reasonable cheat meals a week.

Stay on course because I am new to this also and feel great with my progress.

After one full month with no missed workouts and a 80% clean diet I am seeing progress and results.
The hardest part for me is the diet, I eat chicken, oatmeal, veggies, cottage cheese, and PB. I just do not think eat enough, so when the opportunity come to eat out i will. I have about 4 reasonable cheat meals a week.

Stay on course because I am new to this also and feel great with my progress.
Be careful with the cheat meals, they can gain up on you and wipe out some of that progress you've seen.
What I usually do is set a goal for myself, usually a number on the scale. When I hit that number, I allow myself a cheat meal. Keeps me on track and deters me from cheating without accomplishment.

Boy, I did not feel like working out today. It was a very long day at the office and I was tired. Plus, I usually workout out over lunch, but today would not allow with the schedule. So I had to do it after work. I sucked it up and am happy I did. Missing a workout is not acceptable.

BENCH
W-UP: 95 x 10
W-UP: 115 x 8
1,2,3: 135 x 5

DEADLIFT
W-UP: 95 x 10
1,2,3: 135 x 5

SQUAT
W-UP: 135 x 10
1,2,3: 195 x 5

My lats were pretty sore today, I think from the military presses on Monday. They were worse on Tuesday. Everything else feels good.

Boy, I did not feel like working out today. It was a very long day at the office and I was tired. Plus, I usually workout out over lunch, but today would not allow with the schedule. So I had to do it after work. I sucked it up and am happy I did. Missing a workout is not acceptable.

i workout after work, so i understand how a busy day at the office can test your commitment. add on to that having to change up your schedule and workout at a different time and you've got plenty of reason to skip it and just go home and crack open a beer. nice job staying committed OH_Broker.

i workout after work, so i understand how a busy day at the office can test your commitment. add on to that having to change up your schedule and workout at a different time and you've got plenty of reason to skip it and just go home and crack open a beer. nice job staying committed OH_Broker.
Some days are tougher than others...that's why it helps so much to read and re-read testimonies of people who fought through all the excuses and have awesome physiques to show for it.

Pretty simple today.
25 minutes of LISS cardio on the bike.

Changed things up a bit today.

LEG PRESS
W-UP: 140 x 12
W-UP: 180 x 10
1: 220 x 5
2: 220 x 5
3: 240 x 5

MILITARY PRESS
W-UP: 65 x 10
W-UP: 85 x 10
1,2,3: 95 x 5

PENDLAY ROWS
W-UP: 95 x 10
1,2,3: 135 x 5

I performed the military presses on the smith machine, gave me a little more stability. Felt really good today. Weigh in tomorrow.

1.5 hour of competitive tennis today. My tennis game has gotten much better since losing weight. I can move better and am not winded at all.

Weigh in: 240.6 - down 3 pounds exactly. Pretty happy with that.

Off day yesterday:

Today:
BENCH PRESS:
W: 95 x 10
W: 115 x 8
1,2,3: 135 x 5

DEADLIFT:
W: 95 x 10
W: 135 x 8
1,2,3: 155 x 5

SQUAT:
W: 135 x 5
1,2,3: 165 x 5

Cardio only today - 25 minutes on the bike (LISS)

hey there! looks like ur keeping at it. good for you.

dude try something for me would ya? add at least 30 lbs to ur deads next time and see if u can't get the three sets of 5. i bet u'll be surprised.

anyways keep up the good work!! :tucool:

dude try something for me would ya? add at least 30 lbs to ur deads next time and see if u can't get the three sets of 5. i bet u'll be surprised.

I can do that for you. Since I'm relatively new to the gym, I'm trying to take things slow. I don't want to go and pull anything. But, yes, I am trying to increase weight as much as I can.

I feel as if I'm progressing on all my lifts except for the darn MP. I just feel so weak on that lift. I cannot for the life of me get over the 95 lb barrier. Oh well, I'm going to keep going for it and hopefully I'll see my strength improve.

STANDING MP:
W: 65 x 8
W: 65 x 8
1: 95 x 5
2: 95 x 3
3: 85 x 5

PENDLAY ROWS:
W: 95 x 8
W: 115 x 8
1: 135 x 5
2: 135 x 5
3: 135 x 5

LYING LEG PRESS:
W: 180 x 10
W: 230 x 8
1: 250 x 5
2: 270 x 5
3: 280 x 5

25 Minutes on the bike (LISS)

I feel as if I'm progressing on all my lifts except for the darn MP. I just feel so weak on that lift. I cannot for the life of me get over the 95 lb barrier. Oh well, I'm going to keep going for it and hopefully I'll see my strength improve.


:lol: yeah i think most people feel you on this frustration. freakin military press.

ur doing great!! keep it up!!

:lol: yeah i think most people feel you on this frustration. freakin military press.
Am I sensing some sarcasm here? :confused:

I had a cheat meal today. For lunch, we went to a BBQ joint and I pretty much pigged out. Because of that, I had a lot of energy in the gym from all those calories and went on to have one of the best workouts I've had. I just felt really good and increased my weight on all my lifts.

SQUAT:
W: 135 x 10
W: 155 x 8
1: 185 x 5
2: 205 x 5
3: 205 x 5
DEADLIFT:
W: 95 x 10
W: 135 x 8
1: 185 x 5
2: 185 x 5
3: 185 x 5
DB PRESS:
W: 60 x 12
W: 70 x 10
1: 90 x 5
2: 90 x 5
3: 100 x 5

Went with the DB Press instead of the bench today and I really liked it.

Forgot to post yesterday.
Saturday was 1.5 hour of competitive tennis (won 6-4 6-2).
It was also weigh in day and I weighed in at 237.8. I'm down 2.8 pounds, right where I want to be.

I had a lot of energy in the gym from all those calories and went on to have one of the best workouts I've had. I just felt really good and increased my weight on all my lifts.


1: 185 x 5
2: 185 x 5
3: 185 x 5



:tucool: great work!!! i knew ya had that in ya!!

good job with the weight loss and tennis victories too. keep rockin!

I was really looking forward to getting in the gym today. For some reason, I was itching since mid afternoon yesterday to get in there. Needless to say, I had a great workout.

LYING LEG PRESS:
W: 185 x 15
W: 225 x 10
1: 275 x 5
2: 295 x 5
3: 315 x 5
STANDING MP:
W: 65 x 8
W: 65 x 8
1: 85 x 5
2: 85 x 5
3: 95 x 5
PENDLAY ROWS:
W: 95 x 10
W: 115 x 8
1: 135 x 5
2: 135 x 5
3: 135 x 5

I've switched things up a bit on cardio days and started running, even though I really don't like to. I was doing the bike, but I really didn't see any improvements in breathing or overall cardio. For me, running is a great gauge as to if my cardio is improving. I really don't like to run, but it's the best choice right now.

Ran 10:33 minutes and was ttttiiiired. Boy was I pooped. This should shed some light on what kind of shape I'm in. I know it'll get better, but boy am I paying for all those years eating cheeseburgers and tacos.

I had a personal best on the squat and deadlift today, which I'm pretty pumped about. My back is sore right now writing this, I can't even imagine what it's going to feel like tomorrow morning

DB PRESS:
W: 60 x 12
W: 80 x 10
1: 100 x 5
2: 100 x 5
3: 110 x 5
SQUAT:
W: 135 x 12
W: 155 x 10
1: 185 x 8
2: 205 x 5
3: 215 x 5
DEADLIFT:
W: 135 x 10
W: 155 x 8
1: 185 x 5
2: 185 x 5
3: 205 x 5

I had a personal best on the squat and deadlift today, which I'm pretty pumped about.

:tucool: great going!!!

:tucool: great going!!!
Thanks...appreciate it!!

It was pouring here today, so I couldn't run outside.
Ran on the treadmill for 15:00 minutes (3:00 cool down).
1.15 total miles.

Well today turned out to be a frustrating and idle day for the most part. I flew into Chicago last night to go to a meeting this morning. After the meeting, I headed over to the airport, in which I was notified my flight was cancelled due to unknown circumstances. So right I'm writing this in Chicago-O'Hare airport. I had to eat lunch at a Chili's. There wasn't even a Subway around, go figure. So needless to say, my diet and my workout is completely crap today, which kind of ticks me off because I felt I was making some great progress. Hopefully I can get out of here tonight, though the rep from AA couldn't guarantee our flight would leave tonight. Hope everyone else is having a better day. I'll switch today's workout to tomorrow.