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rapha07's journey....the first step

Discussion in 'Fitness Journals' started by rapha07, May 3, 2009.

  1. rapha07

    rapha07 Active Member

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    Okay, so let's start with the low down truth. I'm really wanting to get back into shape but have found it hard to stay motivated over the years. After a long day at the office I find myself more drawn to the beer fridge than the weight bench. I'm also a fatty foods, milk and cookies, supersized junky. (figured I may as well lay it all out there) I've done a little research into how I want to exercise, using compound exercises mainly. I'll get my body percentages and post them later along with a general idea of what my workout will consist of. Anything else?
     
  2. dejavued

    dejavued Senior Member

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    :dance: good luck!
     
  3. Rogozhin

    Rogozhin Active Member

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    Dude, cut out the beer completely. :gl:
     
  4. zero

    zero Well-Known Member

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    Hi rapha07

    The good news is once you really get into it vicious cycles can sorta work backwards.. what i mean is when your eating healthy you'll feel like working out.. and when your working out you'll no way waste all that effort by eating cr@p :lol:

    What sort of equipment do you have?

    +Take some before pictures and measurements, weight e.t.c. When you get going you'll be able to look back to see your progress.

    Best of luck with it! :tucool:
     
  5. rapha07

    rapha07 Active Member

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    I will get pics and measurements posted this week. I have a golds gym smith rack & bench and 300 lbs of weights.

    I won't give beer up completely, plain and simple, but I understand the reasoning behind the advice.
     
  6. Jedi

    Jedi Well-Known Member

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    maybe you could keep your beer to a couple of cans with a cheat meal on a Saturday night?

    Good luck with your goals:tu:
     
    #6 Jedi, May 4, 2009
    Last edited: May 5, 2009
  7. Akira-Kai

    Akira-Kai Well-Known Member

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    Hi ya!

    Try setting yourself some short and long terms goals, write them down and make them public or tell someone close to you. Post daily and maybe join the JSF 100 challenges (see thread below)!

    All the best!
     
  8. LoneStarChick

    LoneStarChick Well-Known Member

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    A beer man, eh?? :dreamy:
     
  9. rapha07

    rapha07 Active Member

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    Short term goals to hopefully be achieved by the end of September;

    1. Get back in the habit of working out four times a week. (within
    the next two weeks)
    2. Get back to doing 7-8 reps of 210# for my bench press.
    3. Get my squats up to at least 7-8 reps of 300#.
    4. Be able to run 5 miles without stopping. (2 miles by the end of
    the month)
    5. Lose at least 15 pounds of fat.


    Long term goals to be achieved by Thanksgiving;

    1. Get down to at least 15% body fat.
    2. Get my waist back to a comfortable 32 with no roll over.
    3. Beer only on weekends.
    4. Get my physical appearance to the point where my wife can't go
    longer than 10 seconds without wanting to tear my clothes off.
    :madpimp:


    Discuss amongst yourselves. ;)
     
  10. rapha07

    rapha07 Active Member

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    Oh yeah, which is why I'm here. My name is rapha and I'm a beeroholic.
     
  11. rapha07

    rapha07 Active Member

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    Sorry, forgot my food & calories.

    Lunch
    Two pizza pockets.

    Dinner
    Green beans with bacon
    Wheat noodles with pasta sauce (diced tomatoes, basil, fresh garlic, & sugar)
    Beer
    Two cups of milk.

    Total calories 1650
     
  12. Rogozhin

    Rogozhin Active Member

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    Pizza pocket? :whistle:
     
  13. LoneStarChick

    LoneStarChick Well-Known Member

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    No. You misread. He said pizza pocketS.
     
  14. LoneStarChick

    LoneStarChick Well-Known Member

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    I like how you listed specific goals. That's hard to pin down for me. Although, your long-term goal #2 is also a goal of mine. :o
     
  15. rapha07

    rapha07 Active Member

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    Yeah, I wanted to start with a bang! Instead it started with a beep..beep..beep and the smell of pepperoni. :lol: Tomorrow will be a breakfast of oatmeal and a lunch of sandwiches and fresh vegetables. Dinner is up to the wife but she knows what I want to accomplish and will help me along. If I slip up too much she will :spank:.
     
  16. rapha07

    rapha07 Active Member

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    Here are my starting pics. I carry almost all my weight up top, as you can see, and my stomach has always been a weak spot. The moobs and gut are what I want to go the most.

    IMG_4219.jpg

    IMG_4218.jpg

    IMG_4220.jpg

    Weight and body fat percentage to follow.
     
  17. jchantelau

    jchantelau Well-Known Member

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    Hey rapha07....nice journal. You got a great base to start with. Keep that motivation up, you'll do great.

    Beer is a weakness of mine....damn beer it just calls my f'in name when I get home. Good luck man I look forward to following your progress.
     
  18. rapha07

    rapha07 Active Member

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    Wow, looking at that last picture of myself I realized I suffer from a severe case of "Hank Hill Butt." The shorts are a little baggy in the rear. Maybe the squats will help put a little more junk in my trunk. :lol:

    Thanks for the kind words Jason.

    Well, here's workout for week one, day numero uno.

    Bench Press
    Incline - 120 pounds (1 set of 7, 1 set of 5)
    Standard - 150 pounds (2 sets of 7, 1 set of 4)
    Decline - 120 pounds (1 set of 7)

    Single Weight Row
    45 pounds each arm (3 sets of 7)

    Squats
    160 pounds (2 sets of 7)

    It was at this point I developed a severe cramp in both hamstrings and, after screaming every non-blasphemous name I could think of, decided to call it quits. I then limped down the stairs and decided I was probably going to just spend the night on the couch.

    Once I get the smith machine finished (missing some parts) I will add rows, pull-downs, & butterflies to the mix. Am I missing anything?

    Take care all.
     
  19. TheRyanator

    TheRyanator Well-Known Member

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    Hey Raph, great to read up on your journey so far. I love your attitude of humor and not taking yourself too seriously and how you seem to balance that with your determination to improve your health and life as you reach for your goals! :tucool:
     
  20. rapha07

    rapha07 Active Member

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    Thanks man. I try not to take life too seriously because i don't want to have a hear attack before I get to enjoy my "new body." I will post updated pics every month and will post my workout, with weight, every time I lift. Again, thanks for the kind words.
     

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