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paraman · 05-14-2009, 11:56 PM

I'm a 38yr old guy, married with 3 kids that sits behind a desk all day. Back in Nov 2008 I was 235lbs with a 38" waist and at only 5'9" I was obviously pretty overweight, in fact that's the heaviest I've ever been in my life. I decided enough was enough.

I started cutting carbs and watching what I ate a little closer. By Feb I had lost 20lbs of fat by diet alone and gone down to a 34" waist. I also realized at that time that I needed to get exercising again, so I put the smith machine back up (it had been in storage for the past 2 years) and started doing a few exercises. I quickly realized that I had no idea what I was doing, so I asked one of my colleagues at work for some advice. He just told me to buy New Rules.

I found these forums after searching for a new rules forum and wanting more info about how other people were using it and progressing. After seeing some of the positive reviews and results others were having I decided to give it a go.

So far I have one more workout to go and I will have completed my break-in series.

My logs are as follows:

Week1: A
Squat: 2x15:130lbs
Static Lunge: 2x15:90lbs
2point Dumbbell Row: 2x15:70lbs (I did a cable row because I didn't have any dumbbells yet)
Pushups: 2x20
Swiss Ball Crunch: 2x20 (situps because I don't have a swiss ball)

Week1: B
Deadlift: 2x15:160lbs
Stepups: 2x15:45lbs
1arm shoulder press: 2x15:20lbs (used the smith machine)
Close grip pull down: 2x15:70lbs
Reverse crunch: 2x20

--
Week2: A
Squat: 2x15:140lbs
Static Lunge: 2x15:90lbs
2point Dumbbell Row: 2x15:70lbs (cable rows again, still no dumbbells)
Pushups: 2x25
Swiss Ball Crunch: 1x20, 1x30 (situps because I don't have a swiss ball)

Week2: B
Deadlift: 2x15:170lbs
Stepups: 1x15:40lbs, 1x15:50lbs
1arm shoulder press: 1x15:20lbs, 1x15:25lbs (used the smith machine)
Close grip pull down: 2x15:80lbs
Reverse crunch: 2x20

--
Bowflex 90lb dumbbells arrived - yay!

Week3: A
Squat: 2x15:160lbs
Static Lunge: 2x15:110lbs
2point Dumbbell Row: 2x15:40lbs
Pushups: 1x30, 1x20
Swiss Ball Crunch: 1x40, 1x30 (situps because I don't have a swiss ball)

Week3: B
Deadlift: 2x15:180lbs
Stepups: 1x15:40lbs, 1x15:40lbs
1arm shoulder press: 1x15:25lbs, 1x15:30lbs (used the smith machine)
Close grip pull down: 1x15:90lbs, 1x15:110lbs
Reverse crunch: 1x21, 1x24

--
Week4: A
Squat: 2x15:180lbs
Static Lunge: 2x15:110lbs
2point Dumbbell Row: 1x15:30lbs, 1x15:40lbs
Pushups: 1x27, 1x25
Swiss Ball Crunch: 1x60, 1x40 (situps because I don't have a swiss ball)

Tomorrow I will do the B workout and I'll be done for a week, this is what I plan on doing:

Week4: B
Deadlift: 2x15:180lbs
Stepups: 1x15:45lbs, 1x15:45lbs
1arm shoulder press: 1x15:25lbs, 1x15:30lbs
Close grip pull down: 2x15:110lbs
Reverse crunch: 2x?

On the reverse crunches, I'll just do two sets until failure.

As per the book, I've been biasing my diet towards more protein and have started taking multi vit, flax seed oil pills and doing the whey shakes with 2% milk. After the first couple of workouts I lost another 5 lbs, but then I started gaining weight, and am back up to 220lbs (36" waist). I'm not particularly worried about it right now because during my week off, I plan on looking at my diet a little closer. I also realized that I must not use the bathroom scales as a primary measure of how I'm doing, I need to monitor body fat %, which I think is a better progress indicator. I got a tape and some electronic pinchers which work out the % for me - before I started working out I was at 19% BF. After my week off I'm going to pinch myself again and see what I am before I start Fat Loss 1.

Thanks for reading and thanks to all that are sharing your training logs, they're quite motivating.

05-14-2009, 11:56 PM	#1 (permalink)
paraman Junior Member Join Date: May 2009 Location: Columbus, OH Posts: 20	Form follows function I'm a 38yr old guy, married with 3 kids that sits behind a desk all day. Back in Nov 2008 I was 235lbs with a 38" waist and at only 5'9" I was obviously pretty overweight, in fact that's the heaviest I've ever been in my life. I decided enough was enough. I started cutting carbs and watching what I ate a little closer. By Feb I had lost 20lbs of fat by diet alone and gone down to a 34" waist. I also realized at that time that I needed to get exercising again, so I put the smith machine back up (it had been in storage for the past 2 years) and started doing a few exercises. I quickly realized that I had no idea what I was doing, so I asked one of my colleagues at work for some advice. He just told me to buy New Rules. I found these forums after searching for a new rules forum and wanting more info about how other people were using it and progressing. After seeing some of the positive reviews and results others were having I decided to give it a go. So far I have one more workout to go and I will have completed my break-in series. My logs are as follows: Week1: A Squat: 2x15:130lbs Static Lunge: 2x15:90lbs 2point Dumbbell Row: 2x15:70lbs (I did a cable row because I didn't have any dumbbells yet) Pushups: 2x20 Swiss Ball Crunch: 2x20 (situps because I don't have a swiss ball) Week1: B Deadlift: 2x15:160lbs Stepups: 2x15:45lbs 1arm shoulder press: 2x15:20lbs (used the smith machine) Close grip pull down: 2x15:70lbs Reverse crunch: 2x20 -- Week2: A Squat: 2x15:140lbs Static Lunge: 2x15:90lbs 2point Dumbbell Row: 2x15:70lbs (cable rows again, still no dumbbells) Pushups: 2x25 Swiss Ball Crunch: 1x20, 1x30 (situps because I don't have a swiss ball) Week2: B Deadlift: 2x15:170lbs Stepups: 1x15:40lbs, 1x15:50lbs 1arm shoulder press: 1x15:20lbs, 1x15:25lbs (used the smith machine) Close grip pull down: 2x15:80lbs Reverse crunch: 2x20 -- Bowflex 90lb dumbbells arrived - yay! Week3: A Squat: 2x15:160lbs Static Lunge: 2x15:110lbs 2point Dumbbell Row: 2x15:40lbs Pushups: 1x30, 1x20 Swiss Ball Crunch: 1x40, 1x30 (situps because I don't have a swiss ball) Week3: B Deadlift: 2x15:180lbs Stepups: 1x15:40lbs, 1x15:40lbs 1arm shoulder press: 1x15:25lbs, 1x15:30lbs (used the smith machine) Close grip pull down: 1x15:90lbs, 1x15:110lbs Reverse crunch: 1x21, 1x24 -- Week4: A Squat: 2x15:180lbs Static Lunge: 2x15:110lbs 2point Dumbbell Row: 1x15:30lbs, 1x15:40lbs Pushups: 1x27, 1x25 Swiss Ball Crunch: 1x60, 1x40 (situps because I don't have a swiss ball) Tomorrow I will do the B workout and I'll be done for a week, this is what I plan on doing: Week4: B Deadlift: 2x15:180lbs Stepups: 1x15:45lbs, 1x15:45lbs 1arm shoulder press: 1x15:25lbs, 1x15:30lbs Close grip pull down: 2x15:110lbs Reverse crunch: 2x? On the reverse crunches, I'll just do two sets until failure. As per the book, I've been biasing my diet towards more protein and have started taking multi vit, flax seed oil pills and doing the whey shakes with 2% milk. After the first couple of workouts I lost another 5 lbs, but then I started gaining weight, and am back up to 220lbs (36" waist). I'm not particularly worried about it right now because during my week off, I plan on looking at my diet a little closer. I also realized that I must not use the bathroom scales as a primary measure of how I'm doing, I need to monitor body fat %, which I think is a better progress indicator. I got a tape and some electronic pinchers which work out the % for me - before I started working out I was at 19% BF. After my week off I'm going to pinch myself again and see what I am before I start Fat Loss 1. Thanks for reading and thanks to all that are sharing your training logs, they're quite motivating.