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So I didn't want to do this until I had lost all the weight

Rorschach

By Rorschach
in Physical Fitness, Health & Weight Management

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Rorschach Established Member

Rorschach

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I am curious. With the change in your body, and aside from the boost in confidence, do you find your personality is changing along with it?

 

I'm definitely more confident in my body, so I'm probably less self concious of my self, other than that not really. I'm the same nice level headed guy I was before, I'm just a little more confident in how others view me, getting more confident every day.

donnamaybe Established Member

donnamaybe

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Keep up the good work R!:love: You should be proud of yourself.

 

I agree. It's difficult to get started on a journey like that, but SO rewarding!

 

Good for you! (and your biceps are NOT "pathetic") :)

BubbleFreak Established Member

BubbleFreak

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I'm definitely more confident in my body, so I'm probably less self concious of my self, other than that not really. I'm the same nice level headed guy I was before, I'm just a little more confident in how others view me, getting more confident every day.

 

Good to hear. I was overweight/obese about 5 years ago and lost the weight too. People seem to treat you nicer when you are more "attractive" in their eyes and I can see how it can turn someone into an arrogant bitch. It's good that the weight loss isn't changing who you are inside, except making you happier and more confident.

USMCHokie Established Member

USMCHokie

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Box Jump is great. I believe Rorschach did star jump in one of the challenge, that was great too. how tall did you do box jump chokie? I did 20" but yeah, it really increase the agility esp one I start open my hip and go straight up to the air.

 

 

I usually do them in series of 2 or 3 boxes...set the two boxes about 2 or 3 feet from each other...jump on top of one, land between the two into a squat, straight into jumping the second box, and then land on the other side...spin around and go the other way...

 

Last week I did this with 40" and 48" boxes...unfortunately the gym doesn't have any taller ones...so I substitute by doing them on one leg with shorter boxes...

tman666 Established Member

tman666

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Diet has been pretty flawless, I eat between 1500-1800 calories a day, maybe one day a week I'll have one thing that goes outside my diet (normally a nice big bowl of popcorn, I LOVE POPCORN) but thats my 'splurge' day, and I probably take in 2200-2400 calories on a splurge day.

 

I work out 6-7 days a week, goes something like this

 

Day 1: 30 minutes stairmaster, burns about 700 calories

Abs, Back, Shoulders workout, including squats, deadlift, pull ups, push etc etc Takes maybe 40-50 minutes

30 minutes at a brisk walk on a treadmill for a cool down, burns about 300 calories

 

Day 2: 30 minutes stairmaster

Chest, Arms workout, arms is the only muscle group that I feel really comfortable with working out on freeweights takes about 30 minutes

30 minutes treadmill

 

Day 3: 30 minutes stairmaster

Legs workout, I don't know ANY good freeweights for legs so I just do the 8-10 machines they have, takes 30 minutes

30 minutes treadmill

 

Day 4: 30 minutes stairmaster

30 minutes treadmill

30 minutes stairmaster

30 minutes treadmill

 

By Day 5 the burn in my abs is gone so I go back to day 1 and repeat, I only take days off when work schedule prevents me from going (or I feel lazy, which is pretty rare).

 

For lifting I do the 5 by 5 theory that we talked about before, I've noticed a GREAT improvement in the amount I lift and I really feel my muscles building each and every week. I'm doing arms later today (normally I would've already gone by now but work got in the way) and I do concentration curls with 45s which I think is pretty good, and I do butterflys with 30s.

 

One thing I definitely could use advice on is freeweight leg exercises and good arms exercises I'm probably missing.

 

Freeweight leg exercises? You're already doing them man! Squats and deadlifts are really all you need for lower body (and some would argue total body) development. I wouldn't even bother with machines. Think about it this way: Most machines tend to isolate muscle groups. If you're trying to maximize strength, burn fat, and become more athletic, you do not want to isolate anything! The body works as an integrated system, which is really no better than its weakest link! Machines are really only good for bodybuilders who want to get a specific muscle bigger, or for people with injuries.

 

Now, don't get me wrong. You've been losing weight, and that means that you are currently progressing towards your goal. This means your program is working. I just think that you could make some changes to accelerate your progress.

 

I would personally start doing full body workouts in the gym three times a week, and making three of the days in the week conditioning sessions. This means that you'll be training 6 out of 7 days a week. One day for complete rest and recovery. You should also experiment with supersetting antagonistic pairings (usually push/pull) to increase intensity. You probably already know this, but a superset is when you do two exercises back to back with no rest in between. You can rest between supersets. A1/A2 signifies a superset. For example, perform all "A" Exercises first, then all "B" exercises and so forth. I know you didn't ask for this, but here's a sample program of what you could do:

 

Day 1:

 

Warm up: 3 sets of 10 Burpees

 

A1) Back Squat - 5 sets: Set 1 and 2: 8 Reps at 10-12 Rep Max, Set 3 and 4: 6 Reps at 8-10 RM, Set 5: 4 or more Reps (4+) at 6-8 RM.

A2) Dumbbell Farmers Hold - 5 Sets using Dumbbells you can hold for 60 seconds

 

Rest 1 minute between supersets

 

B1) Overhead Press - 5 sets: Set 1 and 2: 8 Reps at 10-12 Rep Max, Set 3 and 4: 6 Reps at 8-10 RM, Set 5: 4 or more Reps (4+) at 6-8 RM.

B2) Close Grip Lat Pull Down -5 sets of 12 at your 10-12 Rep Max

 

Rest 1 minute between supersets

 

Cool Down: Jump Rope: Jump a total of 5 minutes

 

Day 2:

 

Conditioning- 5 rounds of:

Jumping Jacks-30 seconds

Push Up-30 seconds

Skips in Place-30 seconds

Pull Up-As many as you can do -or- flexed arm hang for 30 seconds

 

Rest 3 minutes between each round

 

Day 3:

 

Warm Up: 3 Rounds of 20 Glute-Ham Raise, 10 push ups, 10 sit ups

 

A) Deadlift- 5 Sets of Triples: Over the 5 sets of triples (3 Reps), work up to the heaviest triple to can do. If you get to 5 sets and then feel like you can do more, then do it until you cannot, but try to hit your heaviest triple on the 5th set.

 

B1) Dumbbell Bench Press- 5 sets :Set 1 and 2: 6 Reps at 8-10 Rep Max, Set 3 and 4: 4 Reps at 6-8 RM, Set 5: 4 or more Reps (4+) at 4-6 RM.

B2) DB Bent Over Row- 5 sets of 12 at your 10-12 RM

 

Rest 2 minutes between each superset

 

Cool Down: 3 sets of 10 dumbbell swings-as heavy as you can go

 

 

Day 4:

 

Conditioning: Sprints: 8, 40 yard sprints. Take no more than 1 minute in between each sprint

 

Day 5:

 

REST DAY

 

Day 6:

 

Warm up: 4 sets of 10 plyometric box jumps

 

Straight Sets:

 

A) Lunges: 4 Sets of 12 at 15-20 RM

B) Dips: 4 Sets to Failure at Bodyweight with full range of motion (ROM)

C) Pull Ups: 4 Sets to Failure at Bodyweight w/ full ROM

D) Calves: 4 Sets to Failure-heavy as you can go w/ full ROM

E) Lying leg lifts: 4 sets to Failure

 

Cool Down: Whatever steady-state cardio you choose for 30 minutes

 

Day 7:

 

Conditioning:

 

Car Push Sprints- 5 Sprints of ~ 30 yards. Find the flattest spot you can, and don't push downhill. You need a buddy to steer for you on these

 

OR

 

5 rounds of:

 

1 Texas push up

50 BW squats

60 second plank hold

 

 

If you try this program out, progress by trying to add reps on your "+" sets each week. The weight should not have to be adjusted for a while until you start hitting over 12 reps on those sets. Those + sets should be your most intense and difficult sets.

 

You probably won't have to (or want to) do any additional cardio either. You might even need to up your calorie (clean calories like veggies, good grains and protein) intake a little bit.

 

Remember with plyometrics, the goal is to decelerate your bodyweight and land as "softly" as possible. It shouldn't be very loud.

 

Let me know if you have questions.

USMCHokie Established Member

USMCHokie

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Great workout plan tman. I might give it a whirl for a few weeks just to try something different. Thanks for the info. :bunny:

tman666 Established Member

tman666

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Cool, glad to hear that you approve. I haven't tested this specific program out yet, but I have trained in a very similar way to this in the past with good success for fat loss and maintaining muscle (actually, I might need to again here in a few weeks; I'm getting sort of "soft" and it's bugging me. In all fairness though, I've been "bulking" haha). Perhaps I'll be hitting this same program myself in the near future. :cool:

 

I think this type of lifting template could be used for gaining strength and size as well, but with cutting out a conditioning day and upping the calories A LOT.

 

I think it's tough to beat full body workouts for most purposes, other than bodybuilding. For athleticism and looking like a lean mean ass kicking machine, though, I like full body training.

cuppa Established Member

cuppa

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Cool, glad to hear that you approve. I haven't tested this specific program out yet, but I have trained in a very similar way to this in the past with good success for fat loss and maintaining muscle (actually, I might need to again here in a few weeks; I'm getting sort of "soft" and it's bugging me. In all fairness though, I've been "bulking" haha). Perhaps I'll be hitting this same program myself in the near future. :cool:

 

I think this type of lifting template could be used for gaining strength and size as well, but with cutting out a conditioning day and upping the calories A LOT.

 

I think it's tough to beat full body workouts for most purposes, other than bodybuilding. For athleticism and looking like a lean mean ass kicking machine, though, I like full body training.

 

I just joined crossfit message board especially for this. I didn't realize how people take 100 burpee challenge very seriously as for us, we just did it LOL. We all should be proud of ourselves for completing this while others do 100 burpees in 100 days.

 

Do you have account on LiveStrong? I think you should create a group or a dare there and post exercise of the day or some like that....I will follow your exercise and we can be as creative as we can (post our time, give each other advice on posture/form, etc).

tman666 Established Member

tman666

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Cuppa-I have never been to LiveStrong, but I'll check it out and PM you my account name if I join it. :)

 

Rorschach-I'm going to be off wandering in the desert for the next 4 days. If I don't get back to you right away on any questions, that's why.

Lakeside_runner Established Member

Lakeside_runner

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IMPRESSIVE!!! Sorry - maybe it's somewhere in this thread - what are you doing to lose weight?

 

I remember, when I was training for my first marathon, I lost 30lbs and went down from 176lbs to 146lbs.

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Rorschach Established Member

Rorschach

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IMPRESSIVE!!! Sorry - maybe it's somewhere in this thread - what are you doing to lose weight?

 

I remember, when I was training for my first marathon, I lost 30lbs and went down from 176lbs to 146lbs.

 

I like classic music, classic cars, and 'retro' video games. So it's just an oldie but a goodie.

 

Diet and exercise, gasp! it actually works =P

 

I eat somewhere between 1600-1800 calories a day, I work out 6-7 times a week, when I watch my diet extremely well I can probably lose 3-4 pounds a week, if I just watch my diet so-so I lose 2 pounds a week (tells you how bad I was eating before huh?).

 

My specific workout plan is on page 2 of the thread.

 

Tman: I like the sounds of that schedule but there are so many words in there that I don't understand I find it a little intimidating, do you know of a good site than can give me a run down of just what the heck your talking about? I'm sorry I'm not well versed in physical fitness yet...

USMCHokie Established Member

USMCHokie

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Tman: I like the sounds of that schedule but there are so many words in there that I don't understand I find it a little intimidating, do you know of a good site than can give me a run down of just what the heck your talking about? I'm sorry I'm not well versed in physical fitness yet...

 

 

Ask us... :)

tman666 Established Member

tman666

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I like classic music, classic cars, and 'retro' video games. So it's just an oldie but a goodie.

 

Diet and exercise, gasp! it actually works =P

 

I eat somewhere between 1600-1800 calories a day, I work out 6-7 times a week, when I watch my diet extremely well I can probably lose 3-4 pounds a week, if I just watch my diet so-so I lose 2 pounds a week (tells you how bad I was eating before huh?).

 

My specific workout plan is on page 2 of the thread.

 

Tman: I like the sounds of that schedule but there are so many words in there that I don't understand I find it a little intimidating, do you know of a good site than can give me a run down of just what the heck your talking about? I'm sorry I'm not well versed in physical fitness yet...

 

 

Ask and you shall receive.

 

If you would like, I could put all of that in a spreadsheet and email it to you. Then you could print it out and take it to the gym with you so you don't have to memorize everything.

 

If you want to do more research into pretty much everything muscle/fat loss/bodybuilding/powerlifting/strongman/conditioning related, I would read many articles as you can on t-nation.com. Don't post though on the forums yet though... Lurk and read.

cuppa Established Member

cuppa

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Ask and you shall receive.

 

If you would like, I could put all of that in a spreadsheet and email it to you. Then you could print it out and take it to the gym with you so you don't have to memorize everything.

 

If you want to do more research into pretty much everything muscle/fat loss/bodybuilding/powerlifting/strongman/conditioning related, I would read many articles as you can on t-nation.com. Don't post though on the forums yet though... Lurk and read.

 

t-man will this work for ladies too? I want to lose my back love handles and want to have a 4 pack abs! :p

tman666 Established Member

tman666

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t-man will this work for ladies too? I want to lose my back love handles and want to have a 4 pack abs! :p

 

 

But, but, ladies are supposed to have love handles! :eek:;)

 

Seriously though, I think that once you start getting down to that low of body fat, it's way more diet related then training related. So yes, I think this program could work for your purposes, but only if you're eating super cleanly...

alphamale Established Member

alphamale

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I probably should've worn a shirt...

indeed rorschach

tman666 Established Member

tman666

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FYI I've made a spreadsheet of the program I outlined above. PM me your email address if you're interested.

allina Established Member

allina

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Congrats on the weight loss you're looking strong :)

Romance Established Member

Romance

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i see a big difference especially in the face! great job!

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Rorschach Established Member

Rorschach

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indeed rorschach

 

You know, I was going to make a long indepth post about exactly why i feel the way I do. But I figured either you wouldn't see it, wouldn't read it, or wouldn't care. So in the effort of saving myself a little effort I'll just say.

 

With this comment alone, I hate you for making me hate myself.

donnamaybe Established Member

donnamaybe

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You know, I was going to make a long indepth post about exactly why i feel the way I do. But I figured either you wouldn't see it, wouldn't read it, or wouldn't care. So in the effort of saving myself a little effort I'll just say.

 

With this comment alone, I hate you for making me hate myself.

 

Have you seen alpha's pic? I mean, he's okay, but he's certainly not God's gift if you know what I mean. :rolleyes:

 

Just keep on keepin' on, Rorschach. You're doing great! :)

cuppa Established Member

cuppa

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You know, I was going to make a long indepth post about exactly why i feel the way I do. But I figured either you wouldn't see it, wouldn't read it, or wouldn't care. So in the effort of saving myself a little effort I'll just say.

 

With this comment alone, I hate you for making me hate myself.

 

Aww...Rorschach, don't let any strangers on the net make you feel this way, ever. I think you look great (and I'm just not being nice).

 

I sure hope that you achieve your goal but even as it is right now, you look great and your personality is awesome.

 

it's very obvious you work very hard on your weight, you don't make excuses, you do hard exercises like 100 burpees and you just do it like that, very admirable. You do realize that this is very hard and people actually do program like 100 burpees in 100 days while you just did it like that.

 

Your dedication and commitment are admirable and I'm sure some people here take note and inspired to do the same.

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