Time to get back in shape :)

[kendog]

Current Supplements:
Target brand multi, caffeine (lots), fish oil, potassium, calcium

Calories: ~2200-2600

Stats: 5 10 @ 237lbs (less muscle and more fat than picture which was probably about same weight or 10lbs lighter tops)

Last summer I worked myself into really good shape in probably about 3 months and I remember how good I felt so I'm looking to do the same this year. This time I'd like to keep myself in shape through the whole year and hopefully indefinitely. In order to do this I'm going to have to limit drinking to 1 day per week which will be tough but possible. I also won't be full strength until I get off the devil Prednisone in a few weeks hopefully. The next week or two will be mainly just getting my heart back into shape so I can have good workouts again, not much focus on numbers. Hopefully this log will help me with some extra motivation, since I don't want to slip any further.

Picture from 3.26.07 - over a year ago already. http://www.aww-kittah-aww.com/up/files/643/3.26.07.JPG
I hope to get back to something like this and then if my health holds out hopefully even 10-15lbs less fat than that, but I've got a ways to go right now. During that summer of 07 I had tons of energy from being in better shape but unfortunately I used that energy to pound down tons of booze every weekend which led to a bad diet and weight gain.



I'll be aiming for about 2600 clean calories once I'm up to full speed.

[kendog]

March 12th
Finally back to the gym after 5 days or so. Hopefully I can start getting in 5-6 days per week. No numbers right now since they suck and I'm just getting myself into working condition again. Today I just did some leg presses and bi/tri work, mainly just to work my heart and prevent any further muscle loss.

[kendog]

March 13th

Sweating a lot, losing the water weight that's built up I'm guessing. All things considered good workout with pretty good intensity and decent strength.

Back/Abs/Cardio

BB Rows
135x12
185x10
205x8

Lat pull down (approx)
100x10
150x8
180x8

DB Rows
70x10
90x8
100x6

Hammer strength high pull down
115x8 on each side

Seated cable row
~200x6

Also did some weighted ab work in between sets

Finished with cardio on treadmill speed set at 3 with a 10 angle for 15min
then the elliptical for another 20min

Calories today @ 1600 so far after pwo whey+oats shake. Calories from gronola cereal + 1% milk and whey+oats, thats all Ive had today.

[kendog]

March 14th

Energy levels still aren't that great - several reasons for this. Workout was pretty good nonetheless. Obviously not throwing up all time highs but I can't complain considering I haven't done incline benches in probably ~6 weeks.

Chest/Shoulders/Triceps

Incline bench
135x12
185x10
205x6?
185x7

Shoulder press plate machine
35x12 (35 plate each side)
80x10
115x8

DB flies
35x10
50x8?
35x10?

DB lateral raises
25x15
35x12
35x12

Rear DB lateral raises
20x12
20x12
20x12

Skull crushers
30x15
75x12
90x10?

Cable tricep pushdown (using bar)
3 sets, between ~50-100lbs

Cable tricep pushdown (using rope)
3 sets

15mins cardio on treadmill+elliptical

Was going to do a little jogging but discovered it was too cold once I got outside

Maybe 1/2 calories are coming from Tuna Helper today with an extra can of tuna thrown in. Not the greatest for losing fat but it'll still work in these early stages - still staying within calorie limit.

[kendog]

March 15th

Today is my birthday and it's an off day. I feel pretty sore and raw as fuck from the workouts from being out of shape. Going for some Chinese buffet and drinking tonight :oopsie:

[killafornia]

happy birthday nurga

[kendog]

happy birthday nurga

Thanks!

[kendog]

Yep I'm going to have to pick this back up in 2-4wks hopefully.

[kendog]

Ok starting to get back in action. Moved to my sister's and signed up for a new gym. Had a back/bi workout today that was kind of weak from medications but I'm dosing down on them so I should be good in a few weeks if all goes well.

Gained a lot of weight in the past 3-4 months and I'm at 237 right now with a good amount of muscle/strength loss and fat gain but hopefully I'll be back up again soon. Going for a run right now, woop.

[kendog]

Shoulders

Smith shoulder press
145x12
185x10
225x4
205x10

Arnold db presses
40x12
45x10
50x~5

DB lateral raises
20x15
30x12
35x12
dropset 30xfail

Couple hours later went for a jog.

[kendog]

Back/Arms

Some of the weight/rep are estimates but it's all fairly close. I'm going more for the feel than just heavier and heavier.

Lat pull down
100x12
140x10
170x10
200x8

Cable seated row
100x12
150x10
200x8

Skull Crushers
25x15
65x10
85x10

Tricep push down w/ V-bar
?x12
?x12
?x10

Close grip front lat pulldown
135x10
175x8
135x10

BB arm curl
65x10
65x10
65x8

One arm dumbbell tricep extension
15x12
20x10
30x10

Alternate DB curls
20x10
25x10
30x8

Seated preacher curl machine
drop sets to exhaustion

Cardio

10 min on stairmaster
15 min on eliptical

Calories @ 1700 so far - BBQ earlier so not 100% clean. Probably going to finish at 2200-2400 or so.

[kendog]

Legs/Biceps/Back

Leg press

4 plates x 15
8 plates x10
12 plates x 8

Dead lifts (first time in about 2 months - had grip issues - I need chalk or straps)

135x12
225x10
315x2

Hack squat machine

2 plates x ~12 (these never feel right - stopped after a set)

Bicep BB curls

~3 sets @ ~65lbs

leg extensions

3 sets with 2 second pause at top

leg curls

3 sets @ ~10 reps

preacher curl machine

3 sets @ 6-8 reps

preacher db curls

15x10
20x10
25x10

followed up by hammer db curls 15xfailure

Calories @ 1500 so far

3 whole eggs
3 egg whites
2 1/2 pieces wheat toast
fleishmans butter spread
2 cups wheaties
2 cups skim milk
1 cup oats
2 scoops whey

Not enough daylight for running today

[tryfuhl]

needs moar squat

[kendog]

needs moar squat

Yea I really need to get into them but it's always one of the few exercises that feel really awkward to me.

[kendog]

Yesterday jogged 1-1 1/2 miles.

Today

Chest/Tri

Incline bench
135x12
185x10
205x8

DB Presses
55x10
70x10
80x8

DB Fly
35x10
45x10
50x8

Sitting BB Tricep extension?
35x12
55x10
70x6?

Dip machine
-160x12
-140x12
-120x10

Pec fly machine
3 sets

1 arm tri cable push down
2-3 sets

ab work

going to go run in 10-15.

weight @ 239. down to 5mg prednisone, should be off by may 26th and normal by june 7-14th so i can get rolling.

[Apollo]

i thought you were trying to lose weight?

[kendog]

i thought you were trying to lose weight?

I'm cleaning up my diet which was neglected for probably 6 months already and starting to do tons of cardio as well. I don't really modify my workouts much if that's what you mean?

[Apollo]

I'm cleaning up my diet which was neglected for probably 6 months already and starting to do tons of cardio as well. I don't really modify my workouts much if that's what you mean?

no. you were 237 back in march and now you're 239. that's what I meant.

[kendog]

no. you were 237 back in march and now you're 239. that's what I meant.

I've been taking prednisone for 3 months or so which is pretty much the opposite of anabolic steroids. It eats away bone and makes people weak and bloated, especially after long term use. Also I expect to be gaining back some strength and muscle so my weight may hover or even increase for awhile while I lose fat. I think I should really start dropping soon though. Also I've had low energy and whatnot and just started really hitting it in the past 2 weeks or so.

[kendog]

Back/Bi

lat Pull downs
100x12
120x12
140x10
160x10
180x8

DB Rows
50x12
70x10
90x8

Lat low row machine
3 sets forgot weight

BB arm curls
50x10
60x10
65x10

seated alt db curls
20x10
25x10
30x10

db shoulder shrugs
3-4 sets

seated cable row
2-3 sets, 160-180ish

reverse grip preacher curls
2-3 sets

~1 hr of cardio, maybe longer

900 calories so far. didnt get weight today.

piece of taco bake stuff for breakfast
low sugar detour bar
1 scoop whey
3/4 cup oats

[kendog]

Legs

Warm up with a few sets of leg extensions and a set up leg curls

Squats
135x12
185x10
225x6?
185x8-10

I can't go real heavy with squats since I don't do them often. I've gotta break myself into them and start doing them each leg workout.

Leg press
4 platesx10
8 platesx10
12x8-10ish

Leg extensions
3 sets

~30mins on elliptical

weight 239-240

[Apollo]

5'10" 240 god damn you are BIG.

[kendog]

Today I jogged ~1 mile. My calves/ankles keep getting too pumped up and sore so that's stopping me more than cardio endurance at this point. Hopefully I'll start dropping weight so I can actually run for distance.

[Apollo]

gj koopa

[kendog]

shoulders/tri/abs

db shoulder press
35x12
55x10
75x10
85x4 (shoulder kind of popped in and out so i had to stop, too anxious to lift heavy again and rushed it some)
dropset to 55x10

db shoulder press machine
90x8
110x8
130x8

Db shoulder lateral raises
25x12
35x12
35xfail
dropset 20xfail

rear db shoulder raises
20x12
25x12
25x12

skull crushers
40x12
70x10
90x10

tricep pushdown
80x12
100x12
120x12

one armed overhead db tricep extension
20x10
20x10
25x10

weight and normal ab work

30 minutes on elliptical

[Apollo]

that is a catabolic workout for sure

[kendog]

Back/Bi

Pulldown
70x15
120x12
180x10
200x8
220x8

cable row
140x12
200x8
220x6

iso lateral row machine
70x8
80x8
90x8

bb bicep curls
50x10
60x10
70x10

arm curl machine
50x10
60x10
70x10

preacher curls
30x12
40x12
50x12

alt db curls
20x10

back extensions
25x10
45x10
70x8

10 min elliptical cardio

[Apollo]

u rock kendog

[kendog]

u rock kendog

im just getting warmed up nigga :D

[kendog]

Yesterday I did legs (3/27/08)

legs extensions
3-4 med-light sets

Squats
115x10
185x10
255x6 :(

leg press
360x10
450x10
540x10

leg extensions w/ 2 sec pause at top
3-4 sets

leg curls
3 sets

sitting leg press machine w/ close foot stance
3 sets

[kendog]

Shoulders/Arms

DB shoulder press
45x10
65x10
75x10

DB lateral raise
20x12
25x12
35x12

DB rear lateral raise
20x12
30x10
30x8

supersets
BB bicep curls
55x10
75x8ish
95xfail
skullcrushers
55x12
75x10
95x10

preachers curls
25x12
45x10
45x10

alt db curls
2-3 sets

tri cable pushdowns
3-4 sets

DB tri extensions
50x10
65x10

arms felt really pumped up doing both bi/tri work.

[kendog]

Back

pulldowns
100x12
150x10
200x10
175x10

DB rows
60x10
80x10
80x10

Cable rows
110x10
140x10
180x8

couple sets for abs. ran maybe 1/2 a mile. energy levels are higher than I remember in awhile today after the run.

[Apollo]

your back day sucks

no pullups? no deadlifts? no bb rows? no t-bar rows?

come now...

[kendog]

your back day sucks

no pullups? no deadlifts? no bb rows? no t-bar rows?

come now...

yea it was a pretty light day. im gonna start doing the deadlifts again though and probably should get into the bb rows again, ive just taken a little break from those but im going to start again soon

[Apollo]

yea it was a pretty light day. im gonna start doing the deadlifts again though and probably should get into the bb rows again, ive just taken a little break from those but im going to start again soon

t-bar rows ho li shit

[kendog]

Ok, I've been working out since my last posting but just didn't record them on here. I've recently signed up for a Gold's around here so I'm able to get some good workouts again.

Today I did chest/tri/traps which went well.

Inclined bench press
4 sets
DB bench press
3 sets
DB flies
3 sets
Skullcrushers
3 sets
Cable pushdowns
2 sets
1 armed cable push down
3 sets
DB shoulder shrug
3 sets
BB shoulder shrugs
4 sets

a little ab work and 30 minutes of cardio