What a day. Up early, worked until about 1pm, came home, went hunting (saw 6 deer and a coyote), came home and worked out. I still feel really good though. I worked legs (presses and extensions), hams (FF gets a rep for this, I forgot about hams until I read his post), calves, traps and shoulders. Great workout! I keep increasing the weights and it feels really good. Still getting a bit sore which I like. I discovered that I can do shrugs really well using the ab crunch fabric handles that came with the machine. It's like having straps and let's me position my hands so I can really feel the movement. I didn't buy the dumbbells for shoulders today. Once I found out my hunting partner wanted to go this afternoon all else was out the door, hehehe. Hunting tomorrow so doubt I will look then either. I should have plenty of time over the weekend to look and buy a pair of dumbbells for side laterals and bent over laterals for the side and rear delts. I'll use them for front delts but have been working fronts with the machine lower pulley and a straight bar. I straddle the cable facing away from the machine and with an overhand grip raise the bar to where my arms are parallel to the ground. This is one I can really feel too. Anyway, things continue to go well. I'll post either early, early AM or after tomorrows workout. Greg

234.5 this am. Shot a deer right about 9 am, getting ready to get him ready to go in the freezer. Son has football practice tonight then home for the final workout of the week. My body is pretty sore, kind of tired feeling. I'm looking forward to my 2 days off. I'm going to hit it even stronger next week. Will update after tonights workout. GT

OK...

help us help you


give the discertation,,,, blah blah blah,,, (no worries- my discertaion is quack quakc quak.)

but then give your workout info in a seperate list or paragraph
and give your food thoughts or questions in a different paragraph.

start using the enter key more. then the PROS on here will give you suggestions.

what you are doing is called "word mash" and for the impatient it is impossible.

p.s. I was once 240 and had a 46 inch waiste. May I ask "why" you want to be 215 by Christmas?

ps.s. have you cut out the sugar yet? white flower products? how much water are you drinking? started eating flax seed yet?

Your workout tonight is gonna rock.....even before you do it.....HEHE

Uh, huh, YEP, going ROCK and Sweat........which equals BAD @SS!



Chillen

Ok FF, I rep your post and you turn around and dog me, lol. I'll be more specific when I post tonight. I'll try to keep it short and specific. Thanks for the pointers. Greg

very nice! I like you already.

Let me try this new format so I don't get reprimanded again, hehehe. Was feeeling kind of tired prior to my workout but once i got started I felt great and persevered, No, I friggin' ROCKED OUT!

Chest, Back, Bi's and Tri's

6x8-10 bench press (on machine)

5x7-8 tricep pushdowns

4x8 wide grip front lat pulldowns

2x7 underhand grip lat pulldowns

4x8 barbell curls, straight bar

2x12 half-curls from mid-position to peak position with good squeeze at top


Why 215 by Christmas? I need a goal and this well help me stay focused. I weighed 234.5 this morning and my waist is 38. Overall goal, 190 lbs.

Sugar: I don't eat much sugar, no pop (except diet), no sweet tea, rarely do I eat desserts etc. Is this what you are talking about?

White flour: I almost always eat whole grain products (breads, english muffins etc.) I also include other fresh fruits and vegetables in my diet on a daily basis.

I am almost always drinking something. I am making a conscious effort to consume more pure water versus caffeine free diet pop, crystal light, sugar free kool aid etc. This will be my biggest challenge. But, I will conquer!

Flax seed, NOPE! I concentrate on fruits, vegetables, whole grains etc. to get my fiber and fiber benefits. Thoughts on why flax seed is far superior?

I think I answered all the questions. Overall I'm simply trying to improve my dietary habits. I'm not counting calories, carbs, fats etc. at this time. I'm following a low fat, higher fiber diet and frequent small meals. That's it for now. Thanks for the info. and let me know how I did on the post. Thanks, Greg

ahahaha I sure hope you are kidding about that 'reprimanded'

I am the local 'jackassssss' and advanced in dumb.... eticet is the last thing i care about,,, but i do lknow some of the guys here that can reallyt help,, will do so more readily when you make it easy fer them/

you did great, and i think you will see some of the weight guys make comments on stuff to help you.

flax seed- nutritionally, or scientifically I don't know. But- I started grinding up fresh flax, and eating two heaping spoons of it each morning. A couple things started happening. Big plus was crapping twice a day, and the second is it seemed to start helping me shed that surface fat. Dietarily it is the only addition I made. All other changes have been more of replacments. and I know this, If I do not have the flax for a couple days I can tell.

carbonated stuff is hard for lots of people. It wasn;t for me. The sugar was hell.

Flax seed is a good form of FATS (essential fatty acids) in the diet and its one you should be consuming in your diet.

To save a long post, please read this link for its MANY BENEFITS:


Flax Seed - An Essential to Bodybuilding



Chillen

(And, yes STAY WAY from Refined sugar like you would a disease)

How do you all incorporate the flax seed in your diet? Do you sprinkle it on cereal, mix it in a glass of juice? How? Thanks in advance, Greg

Starting up week 2 of training and diet. Weekend went fairly well. I wasn't really strict on diet but I made a lot of good food choices and only a few poor ones. Beer drinking didn't entertain me near like I thought it would so I may cut it out altogether.

Had to restrain myself from working out but my body was TIRED at the end of last week so I knew I had to rest.

Workout went good tonight. I've just about got my weights where they need to be so that I can barely force out 7-8 reps per set. I will ocassionally throw in an extra light weight set with higher reps at the end of a bodypart if I'm not getting the pump I need.

TONIGHTS WORKOUT - Chest/Tri's/Back/Bi's

6x8 bench press
6x8 tricep pushdowns, strict form
3x8 wide grip lat pulldowns
3x8 seated pulley rows
5x8 straight bar curls, 1x12 to get the blood flowin'

That's it. I'll weigh in tomorrow which will be one full week I think. I'm expecting somewhere around a 5 lb loss during my 1st week. Take care and KEEP IT PUMPIN'

Weight 236.5 this a.m., 5 lb weight loss week 1

Felt good today, lot of energy. Ate well, made good, low-fat food choices. Felt very focused.

Workout: Quads, hams, calves, shoulders and traps

Leg presses 5x12
Leg extensions 5x12
Standing single leg hamstring curls 3x8, 2x12
calf presses 5x15
front shoulder raises 5x12
shrugs 5x12

Still need to buy some dumbbells. Wife sick all weekend so I was kind of stuck around the house taking care of things that needed to be done. Will stop by Hibbets tomorrow and see what I can find. Talk to y'all later, Greg

Perfect plan implemented......AND KICKIN SUM AZZ!!!!!!!!!!!!!

234.5 lbs this morning. I think most of the water weight is gone now so time to buckle down and kick this thing in gear.

Great workout (see below). Realized I could face the computer chair towards the machine and use the lower pulley to perform preacher curls. My arms are FREAKIN' HUGE!!!! I also adjusted the seat on my machine as high as it would go so when I did bench presses it was almost like doing a decline press and focused the stress on my lower chest. KEWL! I'm finding I can tweak this machine to do a lot more than I thought I could.

I continue to eat small, frequent meals. Focusing on balance, low fat, moderate protein, moderate carbs. I'm drinking more plain water but I still find it hard to resist the diet pop, crystal light etc.

Chest/Tri's/Back/Bi's

6x8 bench press (seat all the way up to focus on lower chest)
6x7-8 tricep pushdowns, STRICT
4x8 lat pulldowns, wide grip
2x8 close grip lat pulldowns
4x12 curls, straight bar, light weight, higher reps, PUMP 'EM UP!!!
2x12-15 preacher curls, curl bar, FEEL THE BURN, SEE 'EM GROW!!!!

Stay strong, Live long. Cya, Greg

Way to go, GT! Are you gonna add a cardio program? I recommend it.

Yep! On days that are nice enough I can ride my mtn. bike or rode bike in addition to weights. I'm looking into cardio equipment right now. I really like the stationary bike and could easily add 20-30 minutes of it to my workouts 3-5 days per week. I absolutely love cardio just gotta find something reasonable to buy. Then, I'll step it up to the next level. Right now I'm really concentrating on only small amounts of rest between sets in order to get my heart rate up. Thanks for the advice. KEEP KICKIN' IT!!! Greg