Thanks Chillen! Glad to see you back and posting!

11/14/07

Ran 5 miles on the treadmill, time was 38:53.

11/15/07

Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x300; 5x300; 5x300; 5x300; 5x300
(ss - first 3) Calf Press - 20x185; 20x185; 20x185
Inclined Bench Press - 10x145; 10x145; 10x145
Declined Bench Press - 9x200; 9x200; 8x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 9
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
Deadlift - 5x300

11/16/07

Ran 5 miles outside.

Played 6 games of volleyball; went 3-3.

Drex,

During your initial cut from your starting weight (you have posted a photo way back in this thread) what did your workouts look like.

Specifically, did you have a weights routine, what did it look like, and how much cardio did you do?

You did a good job IMO.

I am generally trying to collect information regarding the best way to cut down from relatively high fat levels when the subject has little or no exposure to training.

My research so far tells me that weights are the most important factor, hence I am curious to know what your routine looked like.

Good progress overall

MB

Hi MB1,

My routine wasn't very good, but I stuck to it and over time I saw results. I started Jan 1, 2006 through about Christmas and lost about 30 lbs. My routine was running 4 times a week and weights 3 days a week. My weights routine was upper body only and I would not recommend this, I just didn't know any better at the time. During the year I still ate whatever I wanted and it was not healthy.

I ended up getting sick mid Decemeber and tried to push through it, but just got wrose. I ended up taking a break and then didn't start back up. I did nothing from Christmas through the end of April 07. I gained 10 lbs back.

May 1, 2007 I started up again. Throughout the summer I went back to my workout routine with running 4 days a week and the upper body lifting. In addition to this I was also playing sand volleyball 3 days a week for a couple hours each day. This time though I cut calories, but way too much. I didn't keep track, but it was a lot lower than I believe I should have been getting. I ended up losing 40 lbs in about 4 months like this.

Towards the end of August I started to do some reseach and these formus were one of my sources of information. I found I was doing things wrong. I switched to a full body workout and upped my calories to where I should have been cutting. I stopped losing weight at this point, but I believe it was because my body had adapted to getting less calories than it should have been getting. After about a month I did end up losing a couple lbs before I went into my bulk.

I have been gaining weight about perfect with what I would expect from my calorie intake now and I feel more healthy than ever now that I am eating right along with the exercise. I have only been at this method since Sept, but it is much better than what I did while I actually lost the weight.

Currently I am running 4 days a week, full body workout 3 days a week, volleyball 2 nights a week for 2 hours. I will also add in a bike ride or some other cardio sometimes on the weekends. I think my current routine is the best thing for me and it has been working well.

11/17/07

Weight 8AM - 206.0

Hack Squat - 10x190; 10x190; 10x190
(ss) Deadlift - 10x260; 10x260; 10x260
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 4x230; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 12xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

11/18/07

Biked 14.6 miles, 1 hour 3 mins. Was planning on going farther but it was 36 degrees and raining. I don't have any rain gear, so was soaked through from the start and decided this was enough.

11/19/07

Hack Squat - 10x195; 10x195; 10x195
(ss-first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss-first 3) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 8x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

Shoulder is still bothering me.(Front of right) Stopped my bench short and substituted Lying tricep extensions for dips.

Played 6 games of volleyball, went 2-4.

11/20/07

Ran 7 miles on the treadmill, total time 58:06, started at a 7.2 mph pace.

For anyone reading, I am looking to modify Routine C so that it is not the same as Routine A. I am basically trying to replace lifts in the routine with a different type of lift that would work the same area. I am planning on switching out the hack squat with a back squat. I workout in my basement, so do not have unlimited access to equipment. I have a half cage, lat pull machine (high&low), bench with include/decline and leg extension, dumbbells up to 70lbsx2, and a pull-up/dip station, hack squat/leg press machine.

I am going to list the muscle I am targeting for each spot in the workout. It's my intent to be at least partially working these areas with the exercise I am doing. I am open to suggestions on changing exercises on A&B as well. I am just looking for some recomendations.

Routine A
Hack Squat - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulder
Bicep Curl - Bicep
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower Back
Decline Weighted Crunch - Abs

Routine B
Lunge - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Inclined Bench Press - Chest
Declined Bench Press - Chest
(ss) Standing bent-over Row - Back
(ss) Fly - Chest
Lateral Raise - Shoulders
Chin-up - Biceps
(ss) Lying Tricep Extension - Triceps
(ss) Stiff-leg Deadlift - Lower back
Leg Raise - Abs

Routine C
Hack Squat - Quads/Glutes (Planning on switching to back squat)
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulders
Bicep Curl - Biceps
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower back
Decline Weighted Crunch - Abs

Thanks for any input.

Will be modifying this, but current plan for new routine C. Opinions?

Routine C
Back Squat - Quads/Glutes
(ss1) Deadlift - Hamstrings
(ss1) Calf Raise - Calves
Bench Press - Chest
Machine Row - Back
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Upright Row - Shoulders & Biceps
(ss3) Incline Fly - Chest
(ss4) Close Gripped Bench Press - Triceps
(ss4) Good Mornings - Lower back
Trunk Twists - Abs

- Add a shrug to the end of the deadlift for routine B.

11/21/07

Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss - first 3) Calf Raise - 20x185; 20x185; 20x185
Inclined DB Chest Press - 10x(70x2); 10x(70x2); 10x(70x2)
Declined DB Chest Press - 12x(70x2); 12x(70x2); 12x(70x2)
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 10
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20

11/22/07 - Thanksgiving Day

Played football for an hour and a half until I pulled my left hamstring. Not able to go any faster than a walk for now. It's not real bad, but bad enough its going to keep me from running for a bit.

11/23/07

Hack Squat - 10x195; 10x195; 10x195
(ss) Deadlift - 10x270; 10x270; 10x270
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

Whatever part of my hamstring I pulled obviously doesn't get worked during my routine. I was able to get through all exercises and I am not able to break into a jog. I am going to switch leg curls for the deadlifts one day a week once my hamstring is better to hopfully get it stronger.

11/24/07

Weight 8AM - 212.6 (Might have some carry over from salty food on Thanksgiving. I am expecting this to go down some next week.)

HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. On the first 3 sprints I got my heart rate up to 199, which is as far as the heart rate monitor would display. On the second sprint I hit 199 30 seconds into it. Elliptical doesn't bother my hamstring injury, while running does, so I will do elliptical while it heals.

11/25/07

HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. Was only able to get my heartrate up to 190 max today. Both yesterday and today I had issues with the upper part of my calves tightening up. Was painful, but was able to continue through it, not sure why this happened.

11/26/07

Hack Squat - 10x200; 10x200; 10x200
(ss) Deadlift - 10x275; 10x275; 10x275
(ss) Calf Raise - 20x205; 20x205; 20x205
Bench Press - 10x200; 10x195; 10x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 10x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 35x70; 35x70; 35x70

Played 6 games of volleyball, went 3-3. I was limited with my hamstring and can only move forward one stride off my good leg. I can't push off with my left leg yet. I was fine jumping, moving sideways and backward. There were a few balls I would have gotten to if healthy, but the team was aware of my mobility issues and overall it went pretty well considering.