Zappa's workout journal

[Zappafrk_65]

Hello everyone.. Figured I'd post here about goals and progress so far...

I first want to say thank you for some good advice from folks here on this site, and to this site itself, as after reading the forums it has helped me too in many ways to stay motivated in reaching goals I've set..

I started out at 300 lbs.. goal is 270.. and who knows.. I'd like to keep going from there.. maybe even 250.that would be awsome.. After 3 weeks of full body workouts I'm now currently at 287, and I've gone from a 44 waist now down to all but getting into 43.. I can see the change myself, but it's great to hear it from other folks as well as wife that you can really see a big differnce in body as the fat is rolling off.. i.e. face, butt, stomach, can even see some difference in hands, as ring is getting very loose too..

dieting is going great, I've learnd to eat lots of different food now.. and have to admit it, I kinda like it too..(can't let the misses know though)..lol... although I still take in some carbs, I don't take in near the amount I use too.. lots more fish,chicken,turkey,vegies,fruits..I've cut out salt,sugar,except whats in the fruits,and all junk foods too.. eating 5 small meals a day I never thought would work.. but I feel I've got more energy now, and I'm not always hungry as I used to be eating only 2 or 3 big meals..

Any way.. workout plan is: 3 days a week.. mon..wed..friday..

3x12 chest
3x12 back
3x12 shoulders
3x12 arms--bic-tric
3x12 legs
abs..
30 min treadmill or bike..

Each day I pick a different excersise for each part so I don't get bored with doing the same thing over and over..
And with the treadmill and bike I try increasing levels as soon as I feel it's getting easier to do the one I'm on..
Well, thats about it.. I have to say, the full body is working faster for me then the splits.. and I feel good with the one day rest inbetween workouts..

Again.. Thanks everyone for the advice..

[swanso5]

mix the order up too...and also maybe do exercise pairings 1 day, in a circuit another etc

don't get too much variety either or you can't track progress...make up 3 workouts and do them 6 times each then switch exercises

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Zappafrk_65]

also maybe do exercise pairings 1 day, in a circuit another etc

Sorry but I'm not sure what you mean exactly here...could you explain a tad more on pairing up and circuits..

Ok, I started this week fresh.. I picked 3 of favorite excersises and made out w/o programs and will try it that way.. And I did wright everything down so I can track each one of them too..

I think, to increase intensity on your cardio w/o.

Well what I've been doing is this.. I started at level 2 on random incline for 30 min at 2.7 mph.. did that till it got to easy. I'm now at level 4 random incline for 30 at 3.0 mph.. after today, I think I'll be ready to bump it up a tad...

Thank you ..

[swanso5]

well using the example from your other post..

day 1 do them as circuits - all in a row then rest after all 6 exervises have been done so...

legs, no rest, chest, no rest, back, no rest, shoulders, no rest, bi's, no rest, tri's rest 1 - 2mins x 3 cycles

day 2 do pairings so...

chest, no rest, back, 1 - 2mins rest x 4 cycles
legs, no rest, shoulders, 1 - 2mins rest x 4 cycles
tri's, no rest, bi's x 3 cycles

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Zappafrk_65]

Oh.. ok, now I see what your saying.. I will give that a try.. Thanks swanso

[Zappafrk_65]

day 1 do them as circuits - all in a row then rest after all 6 exervises have been done so...

legs, no rest, chest, no rest, back, no rest, shoulders, no rest, bi's, no rest, tri's rest 1 - 2mins x 3 cycles

day 2 do pairings so...

1 Month now at getting myself in better shape.. Going to start this new week off trying your advice Swanso, sounds like it will really help..


I'm down 22 lbs.. and 2 inches off waist, starting to really see hard work paying off.. Thanks everyone for helping in reaching goals...

[Boss Man]

Just to clarify, is that 22lbs just on the last month, because if so it's too fast.

[Zappafrk_65]

Sorry, it's actually all but 2 months now.. Since I think I started around the same time I joined fittracker.. 9-04-09...

[Boss Man]

Tha't much better than. Sounds pretty okay to me, no worries there regards rapid weight loss / crash dieting.

[Zappafrk_65]

Thanks Bossman.. After this past 2 weeks now I'm still eating good, sticking to diet but it seems I've hit plateau already.. I've weighed in at 277 last week, but at the beginning of this week I actually gained a pound ...

Is this just muscle weight ? maybe...

I'm dropping inches like crazy though.. down almost 3 inches in waist and not sure how much everywhere else... was in 44's and went out and had to buy new jeans that are 42's and they're starting to have some room in them now as well...
So I know I'm still moving in the right direction any way...

Is there something I can or should do to get over this wall I've hit, or just keep plugging away with what I've been doing so far.?.

I've been doing pairings and circ, alternating each day.. I've stepped up cardio some.. Random hill @ level 6 now at 3.1, and I've stepped up abb workout some too..I added an extra set doing planks w/but raises ...

[Zappafrk_65]

Thank you Lesplease.. I am very happy with results so far.. It just kinda bumed me out not seeing them pounds keep rolling off...

[Zappafrk_65]

Well, been awhile since last posted on journal..

I've hit 270 goal, as of today I'm at 266.. next goal is 250.. I've to date lost now 34lbs and 10" off waist.. I wish I would've taken some other measurements to see how everything else is going..

I'm getting ready to start a new workout routine starting Monday..
6 weeks then change..Steadly increasing the wieghts as I go...

Week 1-2 = 3x15 w/30sec rest between sets
Week 3-4 = 4x10 w/60sec rest between sets
Week 5-6 = 5x5 w/90sec rest between sets

Alternating 30min tread mill,bike,eliptical after each session..
Mon,Wed,Fri.

Bent over row
Bench press
Pull ups
Dips
Clean n press
Dead lifts
Sqauts
Abbs

After 6 weeks, start over with different excersises...

Thats about it, post again soon.. Hope with more good results..

[swanso5]

not all exercises suit the same stes and reps...good luck with 3 x 15 of all those exercises in 1 workout

[Zappafrk_65]

Yeah, after day 1 of this routine I was defitnally drained.. I do like the routine itself, it gave me a great workout of intire body for sure, but yeah, getting all the reps in was tough.. Any thaughts to what maybe I should change ?

[swanso5]

if i was you i'd do 1 day each of them a week

1 - 5 x 5 - deads, squats, bench presses, rows those big wted exercises here
2 - 4 x 10 - lunges, step ups, db versions of monday exercises here
3 - 3 x 15 - db squats, lunges (bodyweight if needed), arms, core, low level plyometric stuff here