Saturday/Sunday = recovery time

Cheers!

Day 4 - Chest/Back

Date: 8/18/2014
Time: 6:00-7:00p
Weight: 273lbs

Chest 1:
BB Bench Press
145lb x 10
145lb x 8
145lb x 6

Back 1:
DB Back Flys (laying down on stomach)
25lb x 10
25lb x 8
25lb x 6

Chest 2:
DB Incline Press
45lb x 10
45lb x 8
45lb x 6

Back 2:
BB Straight-Leg Pull Ups (lean over, pull and straighten back)
85lb x 10
85lb x 8
85lb x 6

Chest 3:
Machine Crossovers (sitting down)
70lb x 10
70lb x 8
70lb x 6

Back 3:
BB Pull-up Press (bend knees, pull up to chest)
105lb x 10
105lb x 8
105lb x 6

Walk/Jog:
5 minutes after workout

Result Summary:
Good, up-pace workout tonight. Didn't work out this morning and probably won't most Monday's because that's my travel day. I increased all weight and handled it pretty well. Another day in the gym. Drank way to much beer over the weekend though, gained 2 damn pounds. I guess building muscle is more important to me than losing 20 pounds (I'm starting to feel that way). I kind of just want to lift crazy and become a beast. We'll see. Day 5, coming right up shortly in the a.m. Time for bed!

Thanks for following!

This post was edited by zteehs1 on Aug 18 2014 07:16pm

Day 5 - Biceps/Triceps/Shoulders

Date: 8/19/2014
Time: 5:35-6:15a

Bicep 1:
DB Curls (standing)
35lb x 10
35lb x 8
35lb x 6

Tricep 1:
DB Overhead Extends (behind head with 1x DB)
50lb x 10
50lb x 8
50lb x 6

Shoulder 1:
DB Overhead Press (sitting down)
45lb x 10
45lb x 8
45lb x 6

Bicep 2:
BB Curls (standing up)
45lb x 10
45lb x 8
45lb x 6

Tricep 2:
Machine Push Downs (standing up)
70lb x 10
70lb x 8
70lb x 6

Shoulder 2:
DB Side Extends (standing up)
15lb x 10
15lb x 8
15lb x 6

Combined:
DB Curls (biceps) -> DB Overhead (shoulders) -> DB Overhead Extends (triceps)
25lb x 5
25lb x 5
25lb x 5

Walk/Jog:
5 minute fast paced walk after workout

Result Summary:
A very solid day, increased most of the weights. Went through the workout quick and efficiently. Nothing really more to say other than another day of progress. Time to eat healthy now!

Thanks for following!

This post was edited by zteehs1 on Aug 19 2014 05:45am

Day 6 - Chest/Back

Date: 8/21/2014
Time: 5:30-6:15a

Chest 1:
BB Bench Press
155lb x 10
155lb x 8
155lb x 6

Back 1:
DB Back Flys (laying down on stomach)
25lb x 10
25lb x 8
25lb x 6

Chest 2:
DB Incline Press
50lb x 10
50lb x 8
50lb x 6

Back 2:
DB Lat Raises (not much back (sore as hell), but wanted to get them in too)
60lb x 10
60lb x 8
60lb x 6

Chest 3:
Machine Cable Crossovers (standing up)
30lb x 10
20lb x 8
20lb x 6

Back 3:
BB Pull-up Press (bend knees, pull up to chest)
115lb x 10
115lb x 8
115lb x 6

Walk/Jog:
5 minutes after workout

Result Summary:
So yeah, screw losing weight! Time to get big. I'm sure I will lose weight as I develop muscle and continue to workout/run/jog. This is the most exercise I've done in 2 years, not just lifting. I will continue to eat healthy, like I usually do, but being 6 foot 8-9'ish and around 270 pounds...I need my food! I just cannot do it like others, I need carbs man or I don't function. Regardless, I'm not going to pig out, just eat good solid meals at least 3x a day with 2-3x snacks a day. All I eat anyways is eggs, nuts, subs and chicken meals. But yeah, about my lift today, solid...pretty solid. Increased all weight again and made some progress. Still holding back on everything, but obviously doing it for a reason. Slow and steady, gotta get ready for the Bahamas in October! Oh and Decline chest stuff next week!

Thanks for following!

Day 7 - Biceps/Triceps/Shoulders

Date: 8/22/2014
Time: 6:05a-6:35a

Bicep 1:
DB Curls (standing)
35lb x 10
35lb x 8
35lb x 6

Tricep 1:
DB Overhead Extends (behind head with 1x DB)
55lb x 10
55lb x 8
55lb x 6

Shoulder 1:
DB Overhead Press (sitting down)
40lb x 10
40lb x 8
40lb x 6
* went down in weight for form issues

Bicep 2:
BB Curls (standing up)
55lb x 10
55lb x 8
55lb x 6

Tricep 2:
Machine Push Downs (standing up)
70lb x 10
70lb x 8
70lb x 6

Shoulder 2:
DB Machine Extends (sitting down)
120lb x 10
120lb x 8
120lb x 6

Walk/Jog:
N/A

Result Summary:
Quick, solid workout. I got up a little late and had a bunch of shit to do before work (packing) so I only did 6 total exercises this morning. Regardless, my first "full" week complete, with the exception of my leg/ab day. I'll pick that up next week. Feeling alot better overall and just excited for what lies ahead. Time for the weekend though! Just 4 hours at work today and I'm off to Maryland! Half days at work...are freaking awesome. Beer, casino, my girl and relaxation/recovery coming right up!

Thanks for following!

gj on the change, if your goals changed to just getting huge before losing weight easing up on the cardio might help! cant imagine being your size haha them bball genetics

Yessir, we'll see what happens. Thanks for looking!

Why are you even wasting time walking for 5 minutes

That gives you almost 0 benefit.

You probably aren't even going a half mile if you're just walking for 5 minutes.

Either do sprints, or walk A LOT more than fucking 5 minutes.

It's called a 'cool down' walk. Thanks for the great advice though, douche.

Once I get going some I planned on jogging/walking for at least 15-20 minutes. I'm slowly building up in every phase of this workout, just not trying to over do it as I stressed multiple times in the thread. I can probably bench 225 7-10x at this point, but I'm not in it for that. I'm trying to get active, healthy and stronger at my own pace...not training for the Olympics.

This post was edited by BS1 on Aug 22 2014 02:37pm

5 minutes isn't enough time to melt a fucking ice cube in the desert

My point is, you're wasting 5 minutes of your life everytime you work out.

Either walk longer, or sprint. That's what I'm trying to say.

You don't need to "cool down" after lifting weights rofl

e/ if ANYTHING, your "cool down" should be stretching. not walking.

This post was edited by Grumblee on Aug 22 2014 02:42pm