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Team John "Overweight to Great"

Discussion in 'Fitness Journals' started by jcarson702, May 17, 2015.

  1. jcarson702

    jcarson702 Active Member

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    Took the day off from excercise today. Hip and knee pain.

    Food was green.
     
  2. jcarson702

    jcarson702 Active Member

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    Food was green.

    Gym was decent.

    Treadmill for 800 calories in just over 30 minutes

    Worked my back today

    Assisted pull up machine
    5 sets to failure with 85lb resistance
    I feel like I am getting stronger on this exercise and it motivates me.
    ______________________________________________

    Cable lat pulldowns
    3 sets to failure @180lbs
    ______________________________________________

    Seated row machine
    3 sets to failure @100lbs each side
    ______________________________________________

    concentration curls
    3 sets to failure at 100lbs
    ______________________________________________

    In and out in an hour.

    Not getting sore from curls and only brachs are getting sore from back work not biceps. Disturbing.
     
  3. jcarson702

    jcarson702 Active Member

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    Food is yellow, Im already over (2100) calories due to a couple slices of cheesecake, and have not had dinner and Im hungry!

    Gymtime was wonderful

    Cardio was cut short due to me accidentally pulling the emergency stop at 670 calories in 30 minute mark incline at 10 speed at 3.9 not touching the treadmill but for to track heart rate which was steady 115-120.

    I killed the weights today with some heavy volume sets.

    Squats
    1x10@135, 1x8@185, 1x5@225, 1x5@230
    Getting my rhythm back!
    ______________________________________________

    Deads
    1x12@135, 1x10@185, 1x10@225, 1x8@275, 1x3@315
    Grip strength good.
    ______________________________________________

    Seated Incline bp machine
    3 sets to failure at 100lbs per side
    3 sets to failure at 110lbs per side
    ______________________________________________

    Upright rows and db side lateral supersets
    5 sets to failure
    These were taxing my shoulders and the burn was incredible.
    ______________________________________________

    Seated OHP
    3x5@135
    ______________________________________________

    Tricep press
    3 sets to failure @230
    2 sets to failure @250
    then a burn out set @170 for 17 reps
    This killed me and I thought I didnt have anything left but I hung looking for stuff to do.
    ______________________________________________

    Seated triceps extension
    3 sets to failure at 120lbs
    My left one cramped up and screamed done!
    ______________________________________________


    Really diggin this session and noticing muscle in the mirror.

    Starting to see a silhouette of a good looking dude.

    My traps and shoulders are developing along with my triceps and my man boobs are getting smaller.
     
  4. jcarson702

    jcarson702 Active Member

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    Food yellow today 2500 calories (500 over)


    Gym was excellent!!
    1000 calorie burn in 40 minutes



    Squats
    1x5@135, 1x5@165, 1x5@185, 1x1@225 knee hurt bad on this 1st rep
    Stopped here.
    ______________________________________________

    Attack the back

    Started with assisted pull ups
    5 sets to failure with 70lb of help (getting better)
    Alot of holding at the top and getting a good negative
    Then popped it on 100lbs and just repped out
    ______________________________________________

    Bent over DB rows
    3 sets to failure with 65lb db each side
    Good burn here doing em fast and furious.
    _____________________________________________

    Seated cable row
    3 sets to failure at 220lbs
    STRENGTH!!
    ______________________________________________

    Seated cable row underhand
    3 sets to failure at 180lbs
    High rep good burn
    ______________________________________________


    Preacher curls
    3 sets to failure at 110lbs
    Still dont feel my biceps!!
    ______________________________________________


    Happy about the backwork but bummed about squats I need to find out whats going on here.
     
  5. jcarson702

    jcarson702 Active Member

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    Food was red yesterday, all red!!!
    Not only was it a pizza party but it was at my favorite pizza joint!! :eat:

    NO EXERCISE.....

    When I got home I was too full to even pick up my dumbells and curl! :bang:
     
  6. jcarson702

    jcarson702 Active Member

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    WEIGH IN THIS MORNING 286LBS

    Feeling really good about that considering all the pizza and shit I ate last night! :confused: anyway its a win for me, a little one but.....

    Today was my food was green and should remain there. Still got dinner coming but gonna have a salad or something light.

    Gym was fricken amazing...


    800 calories on the treadmill in just over 30 minutes.

    Squats-Chest-Shoulders and Triceps

    Squats
    1x5@135, 1x5@165, 1x5@185, 5x1@225
    Man I feel like I am almost starting over from scratch here. I know Im not but still I was on my way up to big things on this lift.
    ______________________________________________

    Seated chest press
    Loving this machine for the contraction in my chest.
    3 sets to failure at 100lbs both sides
    ______________________________________________

    Incline Barbell bench
    1x10@135, 1x6@165, 5x5@185
    ______________________________________________

    Seated OHP
    1x5@135, 1x5@155, 1x3@165, 1x1@175
    Nice lift today.
    ______________________________________________

    DB side laterals
    3 sets to failure with 20lb dbs
    1 set to failure with 10lb dbs for burn and reps
    ______________________________________________

    DB front laterals
    3 sets to failure with 25lb dbs
    ______________________________________________

    Triceps press
    3 sets to failure at 250lbs
    3 sets to failure at 230lbs
    then a burn out set to failure at 170lbs
    ______________________________________________

    I think I burnt off my pizza! I hope I did!
     
  7. jcarson702

    jcarson702 Active Member

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    Food was green and so was excercise.

    Stayed out of the gym today and took advantage of our wonderful weather with an 18 mile bike ride through the city.

    Manged some bicep curls while at home.
     
  8. jcarson702

    jcarson702 Active Member

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    Food so far is green. Have some meal prep and some good meals planned for the day and week.


    Gym today was mediocre

    Cardio was good with an 814 calorie burn in just over 30 minutes.

    Assisted pull ups
    10 sets to failure with various grips.
    Felt really hard today I started using the 55lb counter weight but I could see I was moving way too fast and a little over ambitious.
    ______________________________________________

    Machine rows
    5 sets to failure with a full stack
    ______________________________________________

    I just felt like not doing much and kinda regret it now. :confused:
     
  9. Seltzer

    Seltzer Elite Member

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    You're now down more than 20 pounds from the weight listed in your avatar. :tucool:
     
  10. jcarson702

    jcarson702 Active Member

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    lol, that avatar weight was so crazy, I actually gained more weight (total) in the first 6 months 310lbs on the 1st of January and 314lbs I weighed in January on the 14th when my wife left. (Comercial fisherwoman)

    28 lbs down since January 14th.
     
  11. jcarson702

    jcarson702 Active Member

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    Food strict today and of course green 2000 calories and getting ready for sleep.

    Today's cardio session was just that a cardio session
    1 minute sprints mph=7 and 2 minute walks mph=4 incline steady at 3
    for an 800 calorie burn in just over 40 minutes.

    Box Squats
    Today was great
    1x10@135, 1x10@155, 1x8@185, 3x5@225
    This is so exciting for me, considering how hard it was last year when I started squats and how far I grew with my squats to only have it halted by knee trouble.
    ______________________________________________

    Flat bench press
    1x5@135, 1x5 at 165, 1x5 at 185, 3x5 at 205
    then down 3x5@185, 2x10@165, 1x12@135, 1x10@135, 1x7@135
    ______________________________________________

    Called it a day (got a late start)

    Squats I am very excited about today.
     
  12. jcarson702

    jcarson702 Active Member

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    food green, maybe too little 1700 calories which I felt in my gym session.

    A very tired unmotivated fight to 800 calories in just over 36 minutes less sprints than yesterday and at 6mph.

    Very sore from squats.

    Going to sleep early tonight.
     
  13. jcarson702

    jcarson702 Active Member

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    Food is green today and I may go a little over 2300-2500 calories.

    Gym session was amazing, had a partner today so going big not only wasnt a problem but I did well.

    No cardio today, knees hip and bones in top of foot were killing me today.


    Box Squats
    1x8@135, 1x8@165, 1x6@185, 1x5@205, 1x5@225, 1x5@235, 1x3@255, 1x2@275, 1x2@295, 1x2@315, 1x1@325

    Fricken amazing!! Having a partner brought out some confidence!
    ______________________________________________


    Incline BP
    1x10@135, 1x10@165, 1x5@185, 1x5@195, 1x5@205, 1x4@215, 1x3@225
    1x16@135, 1x12@135, 1x8@135, 1x4@135 Burn out sets.
    ______________________________________________

    Seated ohp
    1x5@135, 1x5@145, 1x5@155
    ______________________________________________

    DB side laterals
    3 sets to failure with 20dbs
    ______________________________________________

    Triceps press
    1x5@210, 1x5@230, 1x5@250, 1x4@250, 1x2@250
    ______________________________________________

    Really pumped about this session I actually felt the pump in my chest and my triceps were rock hard. I am feeling (with my fingers) my pec separation in my chest (and slightly visible in the mirror)

    Me likee!!
     
  14. leftyx

    leftyx Senior Member

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    Great job jcarson GREAT job.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
     
  15. jcarson702

    jcarson702 Active Member

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    Thank you leftyx


    Schedule change at work really not time for exercise today.

    MONDAY OFF
     
  16. jcarson702

    jcarson702 Active Member

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    Family time, took day off
    Food was green!
     
  17. jcarson702

    jcarson702 Active Member

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  18. jcarson702

    jcarson702 Active Member

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    So far food is green.

    Breakfast was some coffee and a protein shake with some almond milk, egg whites, yogurt and strawberries which got through a pretty decent workout.

    Cardio was good Treadmill at incline of 8 speed of 3.5 for a burn of 714 calories in just under 40 minutes (NO HOLDING ON!)

    Bench squats
    1x10@135, 1x10@165, 1x8@185, 1x8@225, 1x5@245, 1x5@275, 1x5@295, 1x4@315, 1x3@325, 1x2@335, 1x2@345

    Granted not full range of motion but it takes my knees out of the equation and the bounce that I would get from going all the way down.

    Trust me if you doubt the workout, try them!
    ______________________________________________

    Assisted Pull Up Machine
    5 sets to failure with underhand grip and counter weight set to 55lbs
    1st set was amazing 5 clean reps with a couple sloppy ones but then great negative work down for a couple more reps
    ______________________________________________

    Bent over DB rows
    3 sets to failure from 60lb to 75lb dbs
    Amazing pump.
    ______________________________________________

    Seated row machine
    1 set to failure 21 reps at 170lbs
    ______________________________________________

    Called it a day.

    Job interview tomorrow with a new company.
    More money, work/life balance, more opportunities. :tu:
     
  19. Seltzer

    Seltzer Elite Member

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    That's a nice trifecta. Wishing you well.

    One easily see the difference in the photos. :tucool:
     
  20. phillydude

    phillydude Don't Never Give Up.

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    Not so subtle, dude... you can really see the weight loss in some of those shots. Good luck with the job situation... hopefully we can celebrate when I get to Vegas in a few weeks!
     

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