Dobe's trek to 220

Discussion in 'Training Logs' started by The Doberman, Nov 1, 2010.

  1. The Doberman

    The Doberman Orange Belt

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    Hey guys, decided I'd give a log a try...let me know if I make any glaring errors in format...or in workouts for that matter, cuz hey...I'm no groundhog expert...:redface:

    Weight on Oct 3rd 2010: 260 pounds

    first goal 240 by Nov 1: made this goal on Oct 29th, then celebrated over the weekend (both my success and my beloved cornhuskers :) g.d. halloween candy!) and gained some back lol...still down though thats the important thing

    second goal 220 by Jan 1 2011

    means: weights, cardio, walking my dog, diet and supplements...basically stop being a pussy and do the work lol

    Monday Nov 1 first day back after a long weekend, and could tell, gassed early.

    Jack3d pre workout drink

    ten minute warmup on eliptical machine and stretch

    Lift (left out some lifts, didn't write it down, will be more diligent remembering)

    incline bench 10,8,6 x 185,205,215
    lat pulldown 10,8,6 x 145,160,175
    cable tricep extension: 10,8,6 @ 140,155,170
    Hang Cleans 3 x 10 @ 110
    cable shoulder raises: 10,8,6 @ 20, 20, 30
    cable fly's 10,8,6 @ 85,85,100
    seated rows: 10,8,6 @ cant remember weight
    cable resistance ab crunches: 3x15 @ 170

    cardio
    20 minutes on the stair machine/eliptical thing...don't know what the machine's called but its like bounding or running on sand...kicks my ass...

    10 minutes on an indoor track alternating laps between sprinting and walking.

    walked a few laps for cool down and stretched.

    post wo protein shake (ON whey, delicious strawberry, tastes amazing)

    now I will go to sleep for a few hours as I work at 10 pm. when I wake up I'll eat a chicken breast and whatever veggies we have close, and take a Zinc supplement, mulit-viatamin and some fish oil.

    will eat another chicken breast and veggies while at work, then try to choke down an ON Casein shake when i get home before bed...(anyone know a way to make those so they aren't so thick I have to chew them first? lol

    anyways, first crack, it was harder to remember stuff than I figured it would be, but feedback is welcome and will post back tomorrow.

    Thanks guys
    Dobe
     
  2. scoopj

    scoopj ackson

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    Good luck! No formats to follow, but I would recommend you take some time to peruse the other logs to get ideas of programs, exercises, etc. Read the FAQs and ask questions.

    And about the shake... do you have a blender?
     
  3. The Doberman

    The Doberman Orange Belt

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    No blender...ive been using a blender ball cup...does a blender help? The cup seems to mix it well its just crazy thick...

    Thanks for the feedback, I do spend quite a bit of time in the faqs, and have been gradually changing my workouts with the info I find in there...just figured if someone happens to be in my log and sees things I could be doin better I wanted them to feel free to tell me and not think id get butthurt about it lol

    I havent started checkin out many of the other logs yet but will soon thanks for the tip!
     
  4. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Welcome the logs
     
  5. The Doberman

    The Doberman Orange Belt

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    Nov 2 (note to self for later, didn't have partner today so changed lifts and weights a little)
    Warm up5 min run and stretching

    weights
    Bench: 10,8,6, @ 185, 205, 215
    seated cable rows: 10,8,6 @ 160, 175, 190
    squats: 10,8,6 @ 185, 205, 215...same as bench...pathetic lol
    dumbell seated overhead press: 3x10 @ 50
    close grip lat pulls: 10,8,6 @ 160, 175, 190
    tricep ext: 10,8,6 @ 160,175,190

    cardio
    30 min on elliptical/stair thing
    wanted to run some laps, but indoor track was being used for voting...damn people and their civic responsibility! they should know I run there lol

    so instead I'm gonna go walk to dog for about 3 miles...right now lol supps and meals the same/similar as yesterday.

    Dobe
     
  6. The Doberman

    The Doberman Orange Belt

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    thanks Midmo, lookin forward to it
     
  7. scoopj

    scoopj ackson

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    Yes, a blender makes a big difference. You may try searching in the D&S section for threads on protein powders that don't clump, for recommendations on brands, or just start your own thread if you can't find what you're looking for.
     
  8. The Doberman

    The Doberman Orange Belt

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    cool, thanks scoop...the blender shopping begins lol
     
  9. The Doberman

    The Doberman Orange Belt

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    Nov 3
    warmup
    5 minute run and stretching

    weights

    incline (db's) 10,8,6 @ 60's, 65's, 70's
    seated rows, 10,8,6 @ 160,175,190
    upright rows, 10,8,6 @ 110
    overhead press 10,8,6 @ 110
    lat pulldowns 10,8,6 @ 160, 175, 190
    cable butterflys 10,8,6 @ 85's, 100's, 100's
    tricep ext. 10,8,6 @ 160,175,190
    hang cleans 10,8,6 @ 110
    shrugs 10,8,6 @ 80,85,90

    cardio
    35 minutes on the devil machine

    Dobe
     
  10. The Doberman

    The Doberman Orange Belt

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    Nov 4

    Weights

    Bench: 10,8,6 @ 185, 205, 225
    seated rows: 10,8,6 @ 160, 175, 190
    upright rows: 3x10 @ 90
    overhead press: 10,8,6 @ 95, 115, 135
    lat pulls: 10,8,6 @ 160, 175,190
    Hang cleans: 3x10 @ 115
    tricep ext: 10,8,6 @ 160,175,190

    note: started having some pain in my upper back (kind of a reoccuring injury over the last year or so:rolleyes:, had a misplaced rib a few months back) didn't want it to go out all the way, so called it a day as far as lifting and cardio, did some good long stretches, and having the lady fan give some good massages this weekend:D, should be good to go by monday when I get back to town...I hope :icon_neut

    Dobe
     
  11. The Doberman

    The Doberman Orange Belt

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    good news, back's back to normal!

    5 min warmup run/stretching

    weights

    bench 10,8,6 @ 185,205,225
    seated rows 10,8,6 @ 160,175,190
    squats 10,8,6 @ 185,205,225
    seated db overhead press 10,8,6 @ 60's
    lat pulls 10,8,6 @ 160,175,190
    db shrugs 10,8,6, @ 85,85,90
    tricep ext, 10,8,[email protected],175,190
    incline 10,8,6 @ 205

    cardio

    half hour on eliptical/stair/satan machine

    Dobe
     

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