FrenchConnec's progress

[TheFrenchConnec]

I'm 20 years old, 5'7" and currently 146.6 lbs
I committed myself to working out at least 3 times a week since January 10th approximately.
My goals are: -Lose fat, reach a BMI of 6-7-8% (around there somewhere but below 10%)
-Put on Muscle, reach a weight of 160 lbs would be ideal

This might sound lame, but I am following the Mike Geary routine.
My current work-out program is:
-Workout A
Superset 1:
Clean and presses 4x4, 5x4, 6x4 With 75 lbs
Wide Grip Pull ups 4x5, 5x5, 6x5 Body weight
Superset 2:
Squats 4x5, 5x5, 6x5 With 145 lbs
One arm Dumbbell rows 4x6, 5x6, 6x6 With 45 lbs
-Workout B
Superset 1:
Romanian Deadlifts 3x6, 4x6, 5x6 With 185 lbs
Flat barbell bench press 3x6, 4x6, 5x6 With 105 lbs
Superset 2:
One arm Snatches 3x5, 4x5, 5x5 With 15 lbs
Walking Dumbbell lunges 3x16, 4x16, 5x16 With 42.5 lbs (8 reps per leg, 42.5 lbs in each hand)

-AB workout, at the end of the previous 2 workouts:
Hanging knee raises 2x8
Decline board leg thrusts 1x10
Lying leg thrusts 1x12
Stability ball hip flexion 1x15
Ab bicycles 1x30
Stability ball crunches 1x10

I'm also considering adding 2 spinning classes per week, for accelerated fat loss, and cardio improvement.

This is my diet:
Workout day:
-Meal 1: 2 kiwis, 1 scoop protein w/ 1 cup skim milk
-Meal 2: 3 cooked eggs, 1 small orange
-Meal 3: 4oz. Chicken w/ salad (lettuce, green onions, garlic) with balsamic vinegar and olive oil
-Meal 4: 20g Dark chocolate (70% or higher) 1 cup skim milk
-Meal 5: Post work-out shake 1 scoop protein, 1 cup skim milk
-Meal 6: 1 Porc sausage, large link, 1/2 cup marinara, 1 tblspn parmesan, 2oz. whole wheat pasta

Non-Workout day:
-Meal 1: 2 kiwis, 1 cup skim milk
-Meal 2: 1/4 cup hummus with Whole wheat crackers
-Meal 3: 1 can tuna, 2 slices cheddar, 3 slices whole wheat bread
-Meal 4: 1 apple sliced, with 2 tblspn Peanut butter
-Meal 5: 4oz. fish, Broccoli, 2 oz. Brown rice
-Meal 6: 1 scoop protein w/ 1 cup skim milk

Sundays: Overfeed day.

I occasionally drink (if drinking beer I try to go light, but usually vodka with juice)
And I also occasionally smoke MJ, usually on saturdays and sundays only (thought i had to be honest in order to see good progress)

Any tips or advice would be greatly appreciated

 

[RMM]

I'm also considering adding 2 spinning classes per week, for accelerated fat loss, and cardio improvement.

I've tried that. Sprints, or strong pace jogging (as in, strong enough that I had to slow down to a walk after 8-10 minutes), gave me much better results in both respects. And usually by the end of the spinning classes I couldn't feel my d!ck.

Sure, 600 calories per class with spinning, yadda yadda. Doesn't matter, what matters is what you do the rest of the day, and with running my metabolism kicks up much stronger than anything else I've tried. YMMV.

If it's too hard on your knees, look for somewhere where you can run on soft ground (the beach would be perfect, specially if it's wide and flat enough that the tides leave a wide expanse of slightly wet sand, nice grass would work too, not too compact gravel). Learn to propel yourself with the hamstrings too, not just quads - think of your legs as oars when you do. If you are activating both quads and hamstrings, your knees will thank you.

 

[TheFrenchConnec]

Thanks for the advice RMM, I'll try taking one spinning class a week and do sprints + intense jogging once a week aswell

Today's lift report:

-Superset 1:
Barbell clean and presses: 4x4 80 lbs
Wide Grip pronated weighted pull ups: 4x5
-Superset 2:
Barbell Squats: 4x5 155 lbs
One arm rows: 4x6 47.5 lbs
-Ab workout:
Hanging knee raises 2x8
Decline board leg thrusts 1x10
Lying leg thrusts 1x12
Stability ball hip flexion 1x15
Ab bicycles 1x30
Stability ball crunches 1x10

 

[frenchbeauty]

Good job man looking forward to seeing your progress !
Try to cut on the booze + weed though that will hurt your results...

 

[TheFrenchConnec]

Went to the gym in the morning
Ran around the track for approximately 10 minutes at a semi-fast pace
Did some bike for 12 minutes with an average heart rate of 165 bpm
Haven't done any cardio in the past 5 or 6 years it felt really good!
Also booked a court to play 1 hour of squash, burn some extra cals

Thanks for the tips Frenchbeauty, I will try my best in cutting on the booze and pot

 

[TheFrenchConnec]

Yesterday's lift journal:

I was in a hurry, so I kind of rushed my workout, but nonetheless was a great work out. I increased the weights and reduced the rest time between each exercise, and took 1.5 to 2 minutes rest between the supersets.

Superset 1:
-Deadlifts 3x6 190lbs
-Flat barbell bench press 6 reps 5 reps 6 reps 115 lbs
Superset 2:
-One arm snatches 3x5 15 lbs
-Walking lunges 3x12 45 lbs in each hand
Ab workout:
-Hanging knee raises 2x8
-Decline board leg thrust 1x10
-Lying leg thrust 1x10
-Stability ball hip flexion 1x15
-Ab bicycles 1x30
-Stability ball crunches 1x10

Deadlifts are getting pretty heavy for me, and I feel like I can't really keep my back straight during the whole lifting, nor can I stick my chest out all the way through the rep. Any advice on how I can maintain a good position throughout the exercise? Maybe wear a belt? or more warm up sets before actual lifting?

 

[TheFrenchConnec]

Gym was closed for some weird reason today, so I had to go to the university's gym. It was packed and I don't find the equipment that great over there.

Superset 1:
-Clean and presses 4x4 80 lbs
-Wide grip Pull-ups Body weight 4x5

Superset 2:
-Squats 4x5 155lbs
-One arm rows 45 lbs 4x6

I was thinking of adding some weights for the pull-ups, make it more intense, and challenging.

 

[TheFrenchConnec]

Went for an AM run this morning. Woke up at 10, drank a shake 2 scoops and water, went running about 10 minutes, Biked for 10 and ran at fast pace for about 5 more minutes.

 

[TheFrenchConnec]

Last Friday workout:

Superset 1:
-Deadlifts 190 lbs. 4x5 + 160 lbs 1x5
-Flat bench press 115 lbs 4x6 + 105 lbs 1x6

Superset 2:
-One arm snatches 15 lbs 4x5 each arm
-Walking lunges 45 lbs 4x14 lunges

Ab workout:
-Hanging knee raises 2x8
-Decline board leg thrust 1x10
-Lying leg thrust 1x12
-Stability ball hip flexions 1x15
-Ab bicycle 1x30
-Stability ball crunches 1x10

Post work-out shake: 1 1/2 scoop with 1/4 cup water

 

[TheFrenchConnec]

Today's workout

Superset 1:
-Deadlifts 3x6 190 lbs
-Bench press 3x6 115 lbs

Superset 2:
-One arm snatches 3x5 15 lbs
-Walking lunges 3x14 45 lbs in each hand

Ab workout:
-Hanging knee raises
-Decline board leg thrust
-Lying leg thrust
-Stability ball hip flexion
-Ab bicycle
-Stability ball crunches

Post work-out shake: 1 1/2 scoop with 1/4 cup water

 

[TheFrenchConnec]

Yesterday's workout
Superset 1:
-Clean and presses 4x4 85 lbs
-Wide grip pull-ups 4x5
Superset 2:
-Squats 4x5 155 lbs
-One arm rows 4x6 47.5 lbs
Ab workout:
-Hanging knee raises 2x8
-Decline board leg thrust 1x10
-lying leg thrust 1x12
-Stability ball hip flexion 1x15
-Ab bicycles 1x30
-Stability ball crunches 1x10

Post workout shake 1.5 scoop protein, 1/4 cup water