Quickshot23 Posted January 15, 2014 Report Share Posted January 15, 2014 About me: My name is Stephen. I am a 28 year old male - father of 2 - Married - Working on my Bachelors in Network Administration I live in Pennsylvania I am about 220lbs at 6'1 (This Pic is a few months back when I was training - I put on maybe 8-10lbs since then : / ) I recently stopped working out and I of course regret it I made huge strides - 250lbs to 212lbs - almost doubling my lifting abilities in every area The issue is, I lost my motivation. I was working towards becoming a police officer but due to me being a juvenile diabetic, I realized it would be a liability. I love computers and I know I can be successful in this field, diabetic or not. The issue is, working with computers requires no fitness specifics. I want to do this for me. I am a nerd at heart and I stumbled across this forum and saw it as a sign : ) I am going to Florida in 4 months and I want my goal to be a reality: Main Quest – Build enough muscle and lose enough fat that I am comfortable without a shirt on in public 3 Goals each week Work out at least 3 times a week including 1 dropset Get 8 hours of sleep Cut out junk food – Focus on Protein based meals I hope I can join a team where people who have similar goals want to encourage each other Please message me and I will provide a cell number or email address or w/e so we can become accountability partners or even better accountability teammates : ) Thank you God Bless 1 Link to comment
Quickshot23 Posted January 16, 2014 Author Report Share Posted January 16, 2014 Day 1 complete (Arms): I attempted to continue my previous workout (the one I built up over the past 4 months but stopped doing 2 months ago) and did okay. I was able to match my reps and weight in dumbbell curling and tricep pull-downs but with the barbell curls - assisted pull ups - dips - dumbbell triceps I had to either lower the weight, lower the reps, or both. I feel today was a win because I truly pushed as hard as I could and I feel the muscle tears. My next day is Chest and Shoulders which will be on Friday. Wish me luck God Bless (Here is my workout chart - What is in the left-most cells is from my previous 4 months of lifting - to the right is my current - Google Doc) https://drive.google.com/file/d/0B8oJCChHUegeTDZnNTdMU0o0VTg/edit?usp=sharing 1 Link to comment
Quickshot23 Posted January 20, 2014 Author Report Share Posted January 20, 2014 Sorry for the delay in posting... Saturday I did my Chest and Shoulders I did alright being that I havent worked them out for nearly 2 months The Shoulder press has always been a weakness of mine and again I was lower then I hoped for I am not getting "down" because of my retraction of strength but rather excited because I am moving in the right direction again Thanks guys God Bless 1 Link to comment
Quickshot23 Posted January 20, 2014 Author Report Share Posted January 20, 2014 Today was legs... On my leg days in the past I was pushing 438 on the leg press and 458 on calf raises but today I couldnt get close to that... I hit 250 on leg press and 270 on calf raises I didnt attempt squats and dead lifts because the reason I stopped working out 2 months ago was due to a knee injury and I want to make sure I can handle that type of lift before I get into it again I am excited to rebuild my legs as they were some of the strongest aspects of my strength Im interested in building a group of people who want to encourage each other Message me if you are interested God Bless 1 Link to comment
Quickshot23 Posted January 24, 2014 Author Report Share Posted January 24, 2014 Yesterday I did my core with some modified chest exercises day. Interestingly my core exercises went flawlessly. I finished all reps and weights as I used to before I "stopped" working out. I normally do a "cable crossover" but I figured for my modified day I would do dumbbell flyes. This worked out great. I did some more exercises that blended some of my normal chest exercises with some new ones which I do to "confuse" the muscles. I am doing well and looking forward to anyone who wants to join our little team. Also, I live in Schuylkill County Pennsylvania so if anyone else is from PA and would like to possibly work out together - im game. Thanks guys God Bless Link to comment
Quickshot23 Posted January 24, 2014 Author Report Share Posted January 24, 2014 Tomorrow we start over with the Arms day (My favorite) I will also be doing approx 4-5 miles on my mountain bike for some cardio Ill post with an update afterwards Thanks God Bless Link to comment
Wufkar Posted January 25, 2014 Report Share Posted January 25, 2014 Looking good, keep it up! Sent from my DROID RAZR using Tapatalk Current Challenge: Wufkar Stops Making Excuses ------------------------------------------------------ Link to comment
Quickshot23 Posted January 27, 2014 Author Report Share Posted January 27, 2014 Thanks : ) Im doing well - getting on track - making my schedule work with my life/family Link to comment
Quickshot23 Posted January 27, 2014 Author Report Share Posted January 27, 2014 Arms day went well - upped all my reps/weight Felt good to get closer to my previous strength Link to comment
Quickshot23 Posted January 27, 2014 Author Report Share Posted January 27, 2014 Today (actually in about 30 minutes) is Chest and Shoulders I look forward to today as I want to see if I can make similar gains as I did with my Arms Hope everyone else is doing well Also, still looking to add more to our accountability partners - let me know if interested Thanks God bless Link to comment
Quickshot23 Posted January 30, 2014 Author Report Share Posted January 30, 2014 Chest and shoulders were excellent - I destroyed last weeks numbers and am feeling stronger each day Need to clean up my diet here and there but otherwise things are going according to plan Link to comment
Quickshot23 Posted January 30, 2014 Author Report Share Posted January 30, 2014 The Dreaded leg day.... Actually went better then I could have expected I am improving all sets and reps - added weight or reps to every exercise Things are going great How is everyone out there doing? 1 Link to comment
Inspired Fool Posted January 30, 2014 Report Share Posted January 30, 2014 That's awesome that you were able to increase weight and/or reps for each exercise! I'm experiencing the same thing with my strength program-- so cool to see that measurable improvement! Keep it up!--Inspired Fool Link to comment
Quickshot23 Posted January 30, 2014 Author Report Share Posted January 30, 2014 Thanks - I always dread leg day due to not being able to "see" the gains in the mirror lol But I can tell I worked hard yesterday beyond being able to increase my numbers... Today it was extremely hard to wake up - I fell asleep super early yesterday and wanted to sleep all day Im happy with my progress Tomorrow is abs : ( Link to comment
Hermione Gainser Posted January 31, 2014 Report Share Posted January 31, 2014 Leg day is the best day! Embrace it, Warrior! Glad to see you're maintaining consistency! How's the food quest coming along? "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
Quickshot23 Posted January 31, 2014 Author Report Share Posted January 31, 2014 Leg day is good - I feel like I have done the most on leg day but because I love "seeing" results, I look forward to arms/chest/shoulders days. I hear what you are saying though : ) As for food - im doing well but I could be better I am a late night person and I keep finding myself wanting to snack One HUGE progression for me was stopping drinking diet sodas - I have switched to water (if I go out to eat I will get a diet soda but this may be at most 1 time a week or so) I am happy with my progress and I love hearing how others are doing and also reading peoples opinions about my progress I will post new pictures asap Thanks God Bless Link to comment
Inspired Fool Posted February 1, 2014 Report Share Posted February 1, 2014 I, too, struggle with wanting to snack in the evenings. One thing I've found that helps is keeping acceptable snacks on hand (I know that's obvious but it can be hard to find which healthy snacks appeal to you, personally). I try to keep an assortment of veggies + a low cal yogurt based dressing available. Also popcorn helps fill you up without a lot of calories. Berries and yogurt-- I especially like reduced fat greek yogurt which tastes amazing and is high in protein. Oh-- and always lots of water. Sometimes being thirsty can masquerade as hunger.What are some foods you've found helpful in the evening?--Fool Link to comment
Quickshot23 Posted February 6, 2014 Author Report Share Posted February 6, 2014 I love apples - I have a "quick-slicer" which "cores" the apple and makes even slices - So I love eating them Otherwise - I would make smoothies but the blender is too loud at night I really dont have any other foods to fill the gap and I often fall back on eating leftovers from dinner or other quick snacks Im not much of a veggie fan when they are raw - so unless we had veggies for dinner - I likely wont go out of my way to prep them I would love some insight on ideas of easy good snacks to destroy my night - time hunger Thanks God Bless Link to comment
Quickshot23 Posted February 21, 2014 Author Report Share Posted February 21, 2014 Been sloppy lately - lost my gym keycard and got lazy - I used it as an excuse not to go : / I am getting a new keycard on saturday and jumping back into it Thanks for following - expect updates saturday and beyond : ) 1 Link to comment
Quickshot23 Posted March 4, 2014 Author Report Share Posted March 4, 2014 I got my key card - Been to the gym several times and am feeling great (sorry for the late reply) Im typing this sore after a great shoulder/chest workout I hope everyone else is doing well I have a question for someone who is in the "know" in the area of shoulder workouts I was doing shoulder presses and iso-lateral presses and I feel very weak in this area - I dropped my weight and am still unable to complete a full set - I used to be able to do 10lbs more then I can now and this is just a few months ago - I dropped the weight and I still am unable Any advice? Thanks God Bless Link to comment
Quickshot23 Posted March 4, 2014 Author Report Share Posted March 4, 2014 Feeling good and sore today : ) I am happy to be back on track Dont let the world slow you or stop you in your tracks - Push Through - Go when you dont want to go 1 Link to comment
Quickshot23 Posted March 21, 2014 Author Report Share Posted March 21, 2014 Update: I began mountain biking and in NerdFitness style I began building a hub motor for my mountain bike so that I can go longer, farther, and faster. I am truly addicted to mountain biking. I was at the gym and switched it up by mixing some aspects of different days workouts together and I feel good, sore, but good : ) Hope you all are doing well God Bless 1 Link to comment
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