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rapha07's journey....the first step

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

  1. k3vb0

    k3vb0 Well-Known Member

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    Dude, come back. You make this place more fun.
     
  2. Rogozhin

    Rogozhin Active Member

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    We need updates. :nod: :jk0:
     
  3. rapha07

    rapha07 Active Member

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    Here's a basic breakdown of my routine and weight.

    Tuesday
    Bent over BB rows 105x10, 155x5x5
    Cable pull-downs 95x10, 135x5x5
    Single arm cable bicep curls 25x5x5

    Thursday
    Deadlifts 155x10, 285x5x5
    Squats 255x5x5

    Saturday
    BB Bench press 120x10, 185x5x5
    Military press 105x5x5
    Cable tricep extensions 70x5x5

    Cardio on non-weight days.

    I have jumped from 196 to 202 so there has been some muscle gain over the last couple months. I don't know what my body fat % is.

    Diet around 2400 cals and approx 1 gram of protein per pound of body weight. I'll try to post on the days I workout.
     
  4. rapha07

    rapha07 Active Member

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    Here's today's workout.

    Bench press
    120x10, 180x5x4, 170x4

    Standing military press
    110x5x2, 110x4, 110x3


    I was pretty pissed with that last set on bench press but can understand why I'm not doing as well considering the diet I've had for the last MONTH! I need to get my nutrition back on track.
     
  5. TheRyanator

    TheRyanator Well-Known Member

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    Whats up broski? Glad to see you 'round these parts! :tucool:
     
  6. rapha07

    rapha07 Active Member

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    Just getting back into things and get everything back under control.
     
  7. jchantelau

    jchantelau Well-Known Member

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    Still very nice work on the bench man, glad to see you back posting.:tucool:
     
  8. Rogozhin

    Rogozhin Active Member

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    Good to hear :)
     
  9. rapha07

    rapha07 Active Member

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    I've been trying to do my own thing as far as workout routine and am not seeing the results I want so I'm switching to the Stronglift 5X5. Tomorrow is my first day. I'm going to post a before picture and see how things work and how I look by Christmas.
     
  10. Seltzer

    Seltzer Elite Member

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    Good luck with it. I did a 5x5 program for a while in 2008 and enjoyed the change from what I was previously doing.
     
  11. rapha07

    rapha07 Active Member

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    Thanks guys. I start tomorrow with the program. I will try to keep up at least monthly with progress pics to see where I end up. I have trip to Texas planned for just after Christmas and would really like to surprise people with how much I've changed. We'll see how it goes. It's good to be back.
     
  12. Akira-Kai

    Akira-Kai Well-Known Member

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    Sounds like a plan!
     
  13. rapha07

    rapha07 Active Member

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    Sorry I haven't been around much. I really need to sit down one evening and catch up on everybody's journal.

    I nursed a shoulder injury all last week so tonight was the first Stonglifts 5x5 session. (workout A)

    Squat
    175x10 (warm up)
    245x5x5

    Bench Press
    105x10
    175x5x5

    Inverted Row
    BWx12,12,8

    Push-ups
    BWx30,22,18

    Reverse Crunch
    3x12


    This pretty much kicked my butt. I really enjoyed it. I'm going to stick with it till the end of the year and see where I want to go from there. I'll try to get some pics posted in the next day or two so you can see where I'm starting from. (probably not much different from my last set of pics) I'll post new pics, weight, and BF% monthly. It's good to be back!
     
  14. Rogozhin

    Rogozhin Active Member

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    Heavy workout, rapha! It's really nice having you back here with us!
    :jumping:
     
  15. rapha07

    rapha07 Active Member

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    It's really nice being back. I'm slowly catching up on everybody else's journal.
     
  16. Seltzer

    Seltzer Elite Member

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    I'm glad you're posting again and I'm looking forward to following your progress.
     
  17. jchantelau

    jchantelau Well-Known Member

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    :tu:
     
  18. rapha07

    rapha07 Active Member

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    Tonight's workout.

    Squats
    175x10
    245x5x5

    Overhead press
    115x5x5

    Deadlift
    295x1,1,1,2 (didn't do all 5 consecutively)

    Pull-ups
    BWx5,4,3,2

    Prone Bridges
    3x30 sec.


    My legs were already very sore so tomorrow I will probably be ready for a professional rub down. At least I have a restful weekend coming up. I have three days of camping, drinking, drinking, and cooking steaks over the campfire. (guys weekend)

    Have a great one!
     
  19. rapha07

    rapha07 Active Member

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    Tonight's workout.

    Squats
    Warmup
    250x5x5

    Overhead press
    115x5x5

    Deadlift
    295x5

    Pull-ups
    BWx5,5,5

    Prone Bridges
    3x30 sec.


    I need to get my nutrition back in line. I'm eating decent most days but I'm not tracking things as closely as I should.
     
  20. k3vb0

    k3vb0 Well-Known Member

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