Baller's Journal

[guayaballer]

I have attempted to get fit before but now im hell bent on doing it. i have been researching routines and diets for a while and have figured out what i want to do.


Mon

10 minutes on elliptical

weighted hanging kneeraises 2x12

weighted decline situps 2x12

Squats 2x5

Legpress 1x20

Stifflegged deadlift 2x10

GoodMornings 2x10

Calf Raises= 2x25 various angles



Military Press 2x12

Shoulder Press 3x8

Lateral Raises 3x10

Deltoid Raises 3x10










Wednsay

Elliptical 10 minutes

weighted hanging knee raises 2x12

weighted decline situp 2x12

Bench press 2x5

Incline DB Press 3x8

Dips 2x15

Dumbel Flyes 2x8








Friday

Elliptical 10 minutes

Abs 2x12

Deadlift 2x5

Barbell Rows 2x10

Pullups2xtill failure

Wrist curl 2x15

Hammer curls 2x10


yes i realize i basically bastardized the routine. but i feel its a good routine to each his own right?

Here are my stats 5 11 with shoes on i weigh 163 lbs and have a body fat of 14%. I see my upper four abs and my arms have noticable definition, not alot but i have it.

I mainly just want to lower my bodyfat and gain some muscle.


so my question is since i will follow the anabolic diet will that be enough to lower my bodyfat or should i do some morning HIIT?

 

[Andromax]

so my question is since i will follow the anabolic diet will that be enough to lower my bodyfat or should i do some morning HIIT?

That would largely depend on how active you are during the day, and whether or not you seperate your carbs/fats. If you are eating a lot of calories, and not gaining clean, you will want to do morning cardio (with a tiny fruit breakfast beforehand) and HIIT a couple times a week, if you want to also lose fat. Keep in mind that your muscle gains will be reduced with every bit of cardio you do, depending on the person.

Some people cannot gain muscle and lose fat (with cardio) at the same time, hence the cycles

 

[Andromax]

Oh and I'm not trying to say "don't do cardio if you're trying to bulk." Just realize you have to balance it to get the results you want. Not doing atleast moderate cardio is a bad bad idea. I also like to dedicate a post workout every week to stretching like a mofo for like 30 minutes.

 

[I-tallionStallion]

There are problems with your routine, the exercises are fine although i think you are overdoing the abs. The order you have them makes no sense.

Did you get this from EFFORT's 'Where to start' thread?

do the lifting first, then after have a quick protein shake and then do some low intensity cardio. You need all the CNS you can get...just make sure you do some warmups for your big lifts.

Also - do your big three lifts first Squats, benchpress, and deadlift. They are the most important lifts, and you want all your strength going into them. I honestly think you should keep the routine the way it was setup

 

[Quagmire911]

Bastardizing as a beginner, why??????????????????????????????????

Do it the way it was lay out god damn it.

 

[shaunuk]

Yeah man, just do it how it was laid out to begin with There isn't any reason to change it, it is "enough work" (at least to begin with). If you find bodyparts start lagging after you gain some muscle then you can add more volume for arms/traps/pinkie muscles etc mate

 

[guayaballer]

fine fine fine. Ill do it as written. But after 11 weeks using the where to start thread and EFFORT's sample dieting and do the 45 minutes of low intensity cardio that warboss recommends in his thread will I gain 5 to 10 lbs while having 9 or 10% bodyfat? My main concern right now is getting stronger and getting a nice body for the summer. Which is around 4 months from now.

so now will 45 minutes low intensity on the treadmill 6 days a week be enought to get me shredded in 4 months? I will probably not be able to do it in the morning so can i do it around 3pm? and on wedns and fri after my workouts?.

so can anyone confirm that I will gain muscle and be ripped by july 1st?

 

[Quagmire911]

It is doable, but will require a strong commitment.

 

[I-tallionStallion]

I've just started doing it a couple weeks ago, and i keep getting stronger working out and have noticebly lost some fat already.

The reason why you shouldn't do it in the afternoon was explained in the thread. You take a scoop of whey in water and then walk. If you have a decent build already, and your not at 20% BF, i think it will be fine. If you can't do it that way, then i recommend this -

http://www.ironaddicts.com/forums/showthread.php?t=3398

-although i think muscle/strength gains will be little to none doing that. Your choice, you got to make sacrifices to achieve your desired look and results.

 

[guayaballer]

your right. ill just have to wake up an hour earlier which is actually 2 hours due to crappy daylight savings time. *sigh but I'll do it. itll be worth it knowing come july 1st I no longer feel embaressed with my shirt off.

Well guys thanks for your advice Its great to finally get this started.

as for my lifts on the big three

Bench 100lbs (hope to get this up)
Squat 175 (although just parralel not ass to grass)
Deadlift 225.

Today I did
Flat Bench 2x5 100lbs
Incline DB press 2x8 45lbs
military press 65lbs 2x10
skullcrushers 2x15 35lbs.


i cant move my arms my tris are wreckeddd. yesss.

 

[I-tallionStallion]

Yeah you can do it man. I find waking up makes me a lot more active during the day. Like a jolt of energy. The dedication will highly be worth it. Also, make sure you hit low with squats or parallel.

I hate how the first week is always tough. I recommend hot baths and advil haha

 

[Quagmire911]

Yeah you can do it man. I find waking up makes me a lot more active during the day. Like a jolt of energy. The dedication will highly be worth it. Also, make sure you hit low with squats or parallel.

I hate how the first week is always tough. I recommend hot baths and advil haha

No parallel, parallel bad for Mr.Knee joint :box:

 

[I-tallionStallion]

well i agree Quag, but i think its okay for him to start at slightly below parallel to get used to squats. At a low weight i don't think it will hurt him, but when he gets used to it, start doing deep. Just my preference, but i 100% agree on pain in the knee joint, although many disagree with us on this board.

Probably better your way...i just started with parallel when i started lifting...eh, its his call really. Just as long as he doesn't do quarter reps...I HATE THAT.

 

[Quagmire911]

I've developed this thing where I can't stand parallel as well. It just isn't a squat if it is not all the way down. It is like calling a rack deadlift a deadlift.

 

[guayaballer]

well here it is, the calm before the storm. I ate every cookie and drank every soda can in my house. Tom Im going to the supermarket and stuffing my fridge with meat veggies fruit chicken and other things. any other things I should get? 11 weeks from now Itll be june 1st, so there is no room for error or missed workouts or missed meals, going to do it righ this time guys.

 

[guayaballer]

I learned a couple lessons today.
1) go STRAIGHT TO THE GYM after school
2) its better to go by yourself to the gym
3) personal trainers dont know anything yet their big?

I was going to go to the gym today right after school but I decided to wait for my brother and friend who just got gym memberships. it was a big mistake, we went to burger king and pigged out and then went to the gym. They kept arguing with me over every single exercise. so after a while they did there own thing and i did mine. in the end we had a benching contest which I shouldnt have done.


squat 165lbs 2x5
legpress 270lbs 1x20
stiff legged deads. 95lbs 2x10
good mornings 2x8 65lbs
calf raise machine 295 lbs

I tried the 45 minute fasted cardio and the truth is I honestly cant do it for 45 minutes. I am going to opt for HIIT instead.