---------------------From Clark Kent..... to Superman! ------------------------------- - ABCbodybuilding

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  #1  
Old 05-05-2004, 09:48 AM
jaredirl jaredirl is offline
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Default ---------------------From Clark Kent..... to Superman! -------------------------------

Hey guys,

I'm starting a journal to get my fat *** back in shape for summer. I've been bulking over the winter, and have really slacked off, gaining some fat, and losing all sembelence of a Cardiovascular health system.

So begins the 13 week fat burning program....

First, some modifications:

Monday:
shoulders, traps, abs, HIIT (i've found chest/back to be hard enough, and can't add anything else to it, so i've cut shoulders/traps to their own day...)

Tuesday
chest, back, HIIT

Wednesday
Tri's, Bi's, HIIT

Thursday
Legs, abs maybe some HIIT


The HIIT sessions are going to be shorter at first, cuz I can't run for beans, so i'm estimating to start with <10 minutes. As I get myself into better shape, and can go harder, I'll do longer sessions on fewer days.

Comments and critizism on this program are more than welcome, as we only learn by getting better information!

Thanks!
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  #2  
Old 05-05-2004, 09:54 AM
jaredirl jaredirl is offline
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Default Re: From Clark Kent..... to Superman!

Ok. Here's Yesterday's workout:


Decline bench
12x 155
10x 155
12x 145
15 sec. static

supersetter with:

Wide grip pulldowns
12x 120
10x 120
12x 120
15 sec static

___________

Incline bench
12x 135
10x 135
8x 135
15 sec static

sup. set

close grip pulldowns
12x 100
10x 100
8x 100
15 sec static

____________

flat bench w/ dumbells 1-1/2 rep
10x 50's
(insert throw up here....)
8x 40's
6x40's

w/

bent over rows

(insert give up here...)


Yeah. I died. I actually threw up. I went over to the cardio machine, and put my hands on the heart rate sensor, and it was about 172. Insane. I love this workout. I didn't finish it, and I thought I was taking it easy with the weights... hahahahhahahhaha..

Oh, and just for good measure, after brushing my teeth, I went back out and did:

6 minutes HIIT cardio

Then I went to work.
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  #3  
Old 05-05-2004, 10:02 AM
jaredirl jaredirl is offline
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Join Date: Dec 2002
Location: phila
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Default Re: From Clark Kent..... to Superman!

Today was bicep/tricep day.

I stayed up watching the fly boys beat the Maple geeks last night, then played video games for a while, so I didn't get up as early as I woulda liked. But I made the best of it:

Barbell Curl
12x 65
10x 65
8x 65
10x 55
10 sec static

ss with

Behind back dips
12x 45
10x 45
8x 45
10x 25
(I don't remember these being this hard... hhmm...)

_______________

Incline bench concentration curls (standing behind the bench)
12x25
10x25
8x25
12x25 (rest pause at 8)

ss w/

D-bell tricep extention
12x 25
10x 25
8x 25
12x 25
(these seemed hard, but I never hit failure. check form...)


_____________

Incline D-bell curl (sitting in incline bench)
12x 25
10x 25
8x 25
12x 25 (rest pause at 6, and 10)

ss w/

Triceps push down w/ rope
12x 100
10x 100
8x 100
12x 80

6 minutes HIIT

well, that's it so far.. Heading up to the girl's tonight, leg day and ab day tomorrow.. yippee.
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  #4  
Old 05-05-2004, 10:25 AM
getnbgr getnbgr is offline
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Location: North Carolina
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Default Re: From Clark Kent..... to Superman!

Good start with your journal. I've started trying to insert some SSs into my routine. I would suggest you do the cardio portion first before you do the weight training segment. I do 7 to 10 minutes on a stationary bike as a warmup. If you do any longer than that I would move it to an off day. Just a suggestion. Good luck.
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  #5  
Old 05-06-2004, 10:24 AM
jaredirl jaredirl is offline
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Default Re: From Clark Kent..... to Superman!

Hey, thanks!

Any reason why you'd do the cardio first? Especially if it's HIIT??

I tried that once, and I was too tired to finish my workout, so I moved it to the end, as a 'finisher', if you will..

Anywho, today was ab day..


*yawn*

I hate ab day. It never really does anything for me. So I did a 15 min. jog, then 5 min. of HIIT to beat myself up.

The ab workout went something like this:

3 sets of failure of 25lb. weighted decline crunches

3 sets of cable crunches, going up to 100lbs, just for kicks

3 sets of failure 'ab machine' crunches

3 sets of failure suspended leg raises.

then cardio.

If anyone has a better ab workout, please point me to it.

Thanks!
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  #6  
Old 05-06-2004, 10:27 AM
MansonOzz MansonOzz is offline
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Default Re: From Clark Kent..... to Superman!

You don't find your shouldesr to be weak for chest day? You should!
  #7  
Old 05-06-2004, 10:41 AM
jaredirl jaredirl is offline
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Default Re: From Clark Kent..... to Superman!

Yeah, I did, but then again with this silly 13 weeks program, everything's weak. I think i'll reverse those two days, and see how it works from there...

Thanks!
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  #8  
Old 05-06-2004, 12:07 PM
MansonOzz MansonOzz is offline
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Default Re: From Clark Kent..... to Superman!

Should be much better! But maybe your delts will feel fried too. I like to put a day in between them, if not do them both on the same day. But with delts being prioritized currently, a day in between at least [img]/forum/images/graemlins/cool.gif[/img]
  #9  
Old 05-18-2004, 12:10 PM
jaredirl jaredirl is offline
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Default Re: From Clark Kent..... to Superman!

Ok. I haven't replied to this thing in a while. I got frusterated at this silly cutting thing. I can't do it. I like food, I like lifting heavy, and I hate cardio.

So here's my new plan. Keep the cleanish diet, but add a few calories to my meals, and go to ~200 cals under maintence (right around 2500...)

Then get back into the gym, and lift like a freaking horse.

Whadda ya think about that?

So here's yesterday's chest workout:

Incline bench:
12x185
10x185
8x185
6x185
30 sec. static

Flat Bench:
12x165
10x165 (rest/pause from here on out)
8x165
6x165
30 sec. static

1-1 1/2 rep flat dumbell
- for this exersize, i'd keep the weights parallel to my shoulders, then go up one full rep. Stop halfway on the negative, then go back up and pinch my chest, and twist the d-bells into a fly position at peak, touching the two lower ends of the d-bells. This is mean!!!

10x 35's
8x 35's
6x 35's

Finis.

Whadda ya think??!?!? Help a kid out!
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