Tranformation

Ok I have 5 poses , Sunday , June 14 2009.

I have abs , most muscular , front double bicep , rear double bicep , and FULLY relaxed with deep breathe with air filling the chest.

My weight morning naked , with no food in my stomach is 150lbs @ 10.5% BF. Depending on the accuracy of the scale but it said 10.5 four times and 11 one time.

I couldnt get FULL flex in almost all of the shots because my left hand had a sharp pain from my knuckle that ran to the rest of my hand whenever I would squeeze my hand or flex my bicep.

But so this is what im starting with , with pretty much a whole year off from being dedicated. I havent been eating nearly enough , havent been really working out , been sleeping 10-14 hours a day. the workouts I do I half ass them. So im trying to start my journey from this point on listing the workout along with the reps , with every so often posting up new pics and new weight.

I will keep calories high , no set range just positive amount even if its way too much I wont mind. So I will be posting whenever I do my cardio , I will be posting whenever I workout , I will be posting whenever I have updates on weight , and also pictures , but will try to do pictures and weight a combo together so the weight and bf is dead on.

I said that I was going to do rear lat and front lat poses. But maybe I have no clue how to spread my lats , or maybe when I do spread them they just suck idk , I think I just dont know how to bring my lats out for the camera , and I dont show them at the right angle im guessing arms too far of a arc in front of me , because my shoulder blades look flat/indented. Maybe ill figure out how to flex them some time down the road but I spent 5-10 minutes trying to take pictures of them. and no luck.

So hopefully these shots give a good enough example of where im starting from.

PS. Sorry I didnt have a mirror to look into to take the pics or else the lighting would of sucked , but so my poses arent straight in line with the camera , and one arm is higher than the other , ect... so my traps look WAY uneven. their actually pretty close to one another just angles , and other problems during picture taking.

Sunday , June 14 2009 - 150lbs @ 10.5% BF

Front Double Bicep - [media]http://i40.tinypic.com/6qxpp3.jpg[/media]
Rear Double Bicep - [media]http://i41.tinypic.com/mcgfh5.jpg[/media]
Most Muscular - [media]http://i40.tinypic.com/23i78nk.jpg[/media]
Abs - [media]http://i43.tinypic.com/fjjcwg.jpg[/media]

Fully Relaxed Deep Breath - [media]http://i44.tinypic.com/ot0wp3.jpg[/media]

lookin pretty lean bro. How tall are you?

barefoot , 5'8" sorry I left that part out.

nice job! one hell of a good start!

thanks , the first workout comes soon , after I eat a breakfast/pre-workout meal.

Chest , Shoulder , Triceps . Basically.

My workout consists of training the entire body on one workout , with all compound movements , BUT with doing supersets 1 set each , Im starting off with 3days a week with splits and supersets , then when I feel like im ready , I will bring it to full body 2x a week , then 3x a week.

Depending on what my body is telling me that I can handle. Like jay cutler says if your eating enough you cant really over train your body. So hopefully that will apply here too , and I will show how it goes with another post in a little bit. Starting as light as I can for each movements working the muscle endurance , then since I dont have weights yet I will switch.

for example , benchpress I have a board proped on an incline I cant put weights cause I dont have any but thats 45lbs , so I KNOW for a fact 100 reps I can do , but its an initial test for muscle endurance , with slow 100% controlled form , after I get 100 reps , that means next chest shoulder tricep workout , I will do incline pushups from the knees aiming for 100 reps and whenever I get 100 reps , then the next workout will be full on pushups on incline , then hopefully I will have weights by then , and will go back to bench with either bar or barbell depending on how the equipment and time frame comes along , So routine will be constantly changing.

My main goal from this workout is , pushing myself develop mental focus , spike in GH levels from high rep , cardio , and muscle endurance and gradually add weight to slowly build strength while keeping endurance.

one thing that i have to go ahead and say , is my pain barrier right now is far from where it needs to be , alot of the exercises that I thought I would have no problem with , even with just 45lbs I have to quit before I get to 100 reps.

Im also feeling muscles that ive never felt worked in the normnal movements before , like overhead press , the BIGGEST feel was in my traps , I do them behind the neck.

Also bench dips , I guess it depends what angle ur dipping from if hands are palms to the back of the room or palms toward you.

I did them on the bench with palms to back of the room , and the part of the tricep above the elbow and back , I guess its the pronator head of the tricep , is where I feel it the most.

Looks like im going to be sticking to the lower forms before I progress since my pain barrier is lagging. Still half the workout left. but poor performance but feels good. stimulating muscles that I normally never feel.

Monday, June 15 2009.

Behind Neck Press----- 45lbs-- 30 reps
Bench Dips 18" Tall---- BW---- 25 reps
Incline Bench--------- 45lbs-- 100 reps

------------------------------------------------------------------------------------------------------------------

The pain barrier from the burn of not having enough muscle endurance got to me. I let my mind take over and say quit before my body died. This is something that I will just have to keep pushing at till I reach the point of failure. Make it a habit so my body and mind enable them to push as far as they can go.

Next week since I got 100 reps on incline bench and since I dont have any weights yet , I will move onto 20" platform incline knee pushups until I reach 100 reps then normal incline pushups with the same platform it will decrease the angle but.. until I get weight thats the only option. and stick with that even if I continually get 100 reps , until I can increase the load for incline bench.

how do you know if you're keeping your cals high, if you don't know how many you burn?

just by eating as many calories as I can throughout the day without puking , and whenever I have a chance to eat , or think about eating while keeping in mind im trying to gain weight.

Im not trying to hone down on a exact weight or fat% im just bulking and training. So im not going to calorie count , even though that is the best way to figure out how your body responds and etc.

But just by how my body and mind feel and what they tell me I determine what is high calorie , if I go to bed at night thinking damn , ive been stuffing myself all day. I know im in a positive calorie count. Your body isnt going to feel absolutely full and send signals to your mind making you think you ate alot , if you havent , unless you have a eating disorder or drug side effects.

damn bro.. lean base.... good luck, and kick it hard.. so far you're pretty methodical about your planning, which is good... keep your stats, diet, weights/reps, and everything in check, and keep a good journal along w/ pics/measurements... you'll be happy...

So far I havent done measurements , but I guess when sunday comes along which is when I am going to get updates on my current pics and weight.

Maybe ill include some measurements. But maybe not.

Tuesday, June 16 2009

Cardio - Around 4 minutes HIT jumprope

-----------------------------------------------------------------------------

My lungs are out of shape due to not doing anything really lung worthy in forever. This was just to gauge about where im at. So cardio I will start it 10 minutes HIT jumpropes on cardio days day one will be thursday. Since my cardio days are days inbetween workouts.

go full or almost full intensity , for as long as I can aiming for 10 minutes , if I need a brief rest I will rest and then go right back in till the 10 minutes is up , whenever it feels the time limit is too short and I cant raise intensity anymore , not doing any rest , I will raise to 15 , then 20 , and etc.

Pre workout meal , then ontop my workout of SLdeads , front squats , calve raise , bicycle crunches

from my monday workout my shoulders are still pretty sore at certain movement angles , thinking about switching my exercise on friday from behind back upright rows to frontupright rows , because whenever I do the movement in front with hand , my shoulders feel no soreness , but if I mimic the behind the back version it hitting exactly where my shoulders are sore.

I like the behind the back movement.. But I guess friday I will see what the verdicts going to be. just figured I would give a little update today even if its a unimportant aspect of the transformation blog.

Wednesday , June 17 2009

SL Deadlifts----------45lbs-----100reps
Front Squats---------45lbs------25reps
Calve Raises----------45lbs-----100reps
Bicycle Crunches-------BW-------35reps

-----------------------------------------------------------------------------------------------------------

Front squats mental part got to me , along with bicycle crunches , abs were starting to fatigue on maybe a 7 scale. I pussed out , just something have to overcome as time goes by , along with front squats.

I will aim for 100 reps , until I weight , then I will just make the reps 25 on all evercises , more of a blend of endurance , strength cycle since add weight reps drop. compared to 100 reps add weight the reps drop still to endurance range till I build to 100 reps again.
The reason for me changing after I get the weight is the time in / time out. whenever I combine for a whole body workout the exercises all at 100 reps will give me a mid-long term workout session. I want to keep it shorter.

Will make the limit of mental focus I push not be as high , 25 reps doesnt seem like forever to get to , while 100 does. But for now until I finish my projects Im sticking to 100 reps.

Chris-Winfield said:

just by eating as many calories as I can throughout the day without puking , and whenever I have a chance to eat , or think about eating while keeping in mind im trying to gain weight.

Im not trying to hone down on a exact weight or fat% im just bulking and training. So im not going to calorie count , even though that is the best way to figure out how your body responds and etc.

But just by how my body and mind feel and what they tell me I determine what is high calorie , if I go to bed at night thinking damn , ive been stuffing myself all day. I know im in a positive calorie count. Your body isnt going to feel absolutely full and send signals to your mind making you think you ate alot , if you havent , unless you have a eating disorder or drug side effects.

Click to expand...

Okay, I'm going to have to call bull on the calorie thing, sorry, bro. There is no way for you to know if you have high calories just because you eat until you about puke. I could eat lots of melon and feel the same way, but the filling up is due to the fiber. YOU HAVE TO COUNT THE CALORIES to know what you are getting, and you have to know what you are burning to know if you are getting over that balance point. Your body can indeed fool you and make you think you ate a lot when in fact you didn't. It is not dependent on "how you feel." You said yourself that calorie counting "is the best way to figure out how your body responds and etc." If you truly want to bulk, you need to make sure you are getting the proper amount of calories. You look like you still have high metabolism so you have no idea how many calories you may be burning off. Take the time to do it right, bro. You'll be glad you did.

dude I am dumbfounded by this post, why dont you just join a gym and maybe get you a good personal trainer? I take it you are working out at the house?

nuknuk said:

dude I am dumbfounded by this post, why dont you just join a gym and maybe get you a good personal trainer? I take it you are working out at the house?

Click to expand...

I dont have that kind of money , how much do you make a year?

The jobs around where im at , your lucky if you get 20 hours a week if you find a job , at 7-8 dollars an hour , thats as good as your gonna find. I dont live in an area that has a good economy or a active city life. Good paying jobs around here consist of hospital jobs , etc jobs that dont require training that you can do fresh out of highschool. 10k a year max pretty much around here.

Im outside of the city which puts me even further out also. Doing my best to do what I can , but gym is not really an option

http://www.city-data.com/city/Ellerbe-North-Carolina.html
http://www.city-data.com/county/Richmond_County-NC.html

home training is what I have to do to be able to workout , im not as privledged as the guys who can afford , and make it to the gym , and the only affordable gym around here closes like 7pm everyday. but still 20 miles from my house. Which rumor that equipment was being evacuated and turned into a "womens" girl which so the new owners dont know their doing.

---------------------

Food wise , my diet doesnt consist of all melons , all fiber.. Lets be real , you cant apply science to unlife like circumstances. because if you do it wont match up. Apply what I said to a real diet , whole foods , balanced diet.

if you full 24/7 throughout the whole day. your going to be in a positive calorie balance. im not eating only fiber , im eating chicken , pasta , egg , oats , bread , beans , green beans , etc.

To get rid of this whole doubt of how many calories im eating. All im going to do is ensure you that my diet so far has been pretty consistant quantity wise per day.

so far today , once I woke up I had 2 egg salad sandwiches , hour later which is now Im eating this. shortly after I will probably have another egg salad sandwich or more idk yet. , followed by a bowl of oatmeal. Then the rest of the day , is unknown but filled with eating. maybe left overs from this meal since I made whole 10lb bag of chicken , and mac and cheese and ect. we'll see.

[media]http://i41.tinypic.com/2drf21z.jpg[/media]

skipping cardio today , mainly because I want to allow for more rest , since train shoulder indirectly tomorrow. and their still sore.