Fat, drunk and stupid is no way to go through life, son

[Cynic]

Since I've redesigned my workout, after an injury hiatus, I'm starting a new log. The only thing I'll change is the monthy exercise selection, so this log should be definitive.

My details:

Age: 41yrs old.
Smokes 1pk/day.
Height: 5'8"
Weight: 188lbs.
bf: 30%
Waist: 40"
Chest: 41"

Third shift comuter operator and was a college student (taking this semester off), so my lifestyle is sedentary.

Here is the workout (it's a biggie):

Horz. Push
• Flat bench press.
• Incline bench press.
• Decline bench press.
• Dips (use a heavy lean).
• All moves above have DB, BB and grip width variations.
• Push-ups

Vert. Push
• Military press (standing).
• Shoulder press (seated).
• Push Press
• Arnold Press
• All moves above have DB, BB and grip width variations.

Horz. Pull
• Bent over row (pronated).
• Bent over row (supinated).
• T-bar row (w/ towel).
• All moves above have DB, BB and grip width variations.
• Seated cable row.

Vert Pull
• Pull-up.
• Chin-up.
• Neutral grip pull-up.
• Lat pull down.

Lower body push (bilateral)
• Back squat.
• Front squat.
• Hack squat
• Sumo back squat.
• Sumo front squat.
• Standing calf raises.
• Seated calf raises.

Lower body push (unilateral)
• Lunge
• Bulgarian split squat
• Reverse lunge
• Walking lunge.
• Split squats.
• Lateral Lunge.
• Side Lunge

Lower body pulls (bilateral)
• Deadlift
• Romanian deadlift.
• Straight leg deadlift.
• Sumo deadlift.

Lower body pulls (unilateral)
• Single leg Romanian deadlift.
• Single straight leg Romanian deadlifts.
• Single leg deadlifts.
• Bulgarian Deadlifts (thanks Galya).
• Bulgarian Romanian Deadlifts.
• King deadlift.

Abdominal
• Swiss ball Russian twist (blades to ball).
• Swiss ball Russian twist (seated)
• Decline bench Russian twist.
• Lower torso Russian twist.
• Wood chopper.
• High to low twist.
• Hanging lateral leg rises.

Day    Selection Set x Reps Load  Tempo Rest
Day 1: A1         4x6        Norm  2-0-1  90
       A2         8x3        +25%  2-0-1  120
Day 2: B1         4x6        Norm  2-0-1  90
       B2         8x3        +25%  2-0-1  120
Day 3: HIIT
Day 4: A1         8x3        +25%  2-0-1  120
       A2         4x6        Norm  2-0-1  90
Day 5: B1         8x3        +25%  2-0-1  120
       B2         4x6        Norm  2-0-1  90
Day 6: HIIT
Day 7: Rest 

A = Push
B = Pull
For 8x3, lower body quad workouts, use a unilateral exercise.

Date Work Schedule

Mar 12 - Apr 8
A1: Back Squat/Lunge, Shoulder Press (DBs)
A2: Flat bench press, Seated Calf raises
B1: Deadlift, Lower Torso Russian Twist.
B2: BO Row (pronated), Chin-ups

Apr 13 - May 1
A1: Front Squat/Bulgarian Split Squat, Military Press
A2: Flat bench press, Seated Calf raises
B1: Sumo deadlift, Decline bench Russian twists.
B2: BO Row (pronated), Chin-ups

May 10 - 28
A1: Front Squat/Bulgarian Split Squat, Military Press
A2: Decline bench press, Standing calf raises
B1: Sumo deadlift, Decline bench Russian twists.
B2: Seated cable rows, Neutral Grip pull-ups

May 31 - July3
A1: Hack Squat, Arnold Press
A2: Decline bench press, Standing calf raises
B1: SLDL, Woodchoppers
B2: Seated cable rows, Neutral Grip pull-ups

I'll likely also use this as my diary/journal for my attempt to quit smoking. I got a fresh box of patches because it worked for me once before and since superstitions are for the indeterminate and those lacking free will, I'll not cross my fingers. It's simple do or die, horribly and agonizingly.

[Marykaa]

Welcome back to the logging section Cynic! I don't know much about weight-training.. but I will follow closely your quiting smoking!

[Lost Dog]

I like your log title.

Looks like a good routine, too. Especially the quitting part. Good choice.

I was a 3rd shift operator for a long time... Hopefully, there's ACTUAL work to do, rather than just wait for something bad to happen/not happen while you wait for those lazy first shifters to show... When there's nothing to do, it's the most temping to stray.

[Blackjack]

Flounder!

Checking in to say hi from Waukesha! Good luck with your workout. Looks like you're following some Waterbury workouts. If not, you may want to check those out.

Good luck on the smoking thing...I know it's tough but you'll be much better for it. Your health will instantly start to improve when you quit.

Didn't see a summary of your goals, you may want to include that in your log.

Good luck!
Ted

[somewhattossedup]

Cynic intresting log. It looks like you have your work cut out for you. Best wishes on quitting the cancer sticks. The first 3-5 days are the toughest but you can do it.

[Cynic]

Thanks all.

[ QUOTE ]
Flounder!


[/ QUOTE ]

One of the best one-liners in movie history.


[ QUOTE ]

Didn't see a summary of your goals, you may want to include that in your log.


[/ QUOTE ]

It's pretty generic, cut fat, gain muscle. I'd like to stay at 180-185, but eventually get down to 10% or so.

[Blackjack]

Specific, measureable goals and dates assigned to them will help you focus. It will also help keep you motivated. Your first step in putting a workout routine together should be to lay out your specific goals. Trust me, it will help. Just some friendly advice from a fellow badger.

[Cynic]

Originally Posted by Blackjack

Specific, measureable goals and dates assigned to them will help you focus. It will also help keep you motivated. Your first step in putting a workout routine together should be to lay out your specific goals. Trust me, it will help. Just some friendly advice from a fellow badger.

I'm not really sure what I'm capable of accomplishing in a specific amount of time. I've only been lifting intelligently since Sept 2005 and genetics still rule over all other efforts. However, I'll make an attempt:

By June:

Smoke-free
bf%: 23% (possible?)
Weight: 175lbs
(all lifts for reps)
Squat: 175lbs
Bench: 150lbs
Deadlift: 250lbs
Chin-ups: unassisted.
Miltary press: 115lbs.

[Faraz421]

Hey bro, stick in there. You know what you're doing, definately some strong motivation. Im a college student, freshmen who pledged and joined a fraternity and went through high school playing in a band. Drugs and other unhealthy life choices used to be a speciality. Dont meant to intrude on the log, but if you wanna talk and compare strategy later (recent quite all smoking/drinking) pm me. I'll make sure to check through the log, solid lifts so far too!

[Cynic]

Ok, for the sake of brevity, I didn't quit smoking today as I planned. I have a post in the Off Topic forum regarding this, but the full of it is not for my log. I'm going to wallow in self pity for a bit, but I'm planning on getting it done.

However, I did get to the gym today. I reduced weight to be sure that I didn't fail on any lift, except the military press I started high, but dropped weight on the last set. It all went well enough, except I forgot my towel and a liter bottle of water (I had to drink from the milk jug).

Both shoulders hurt a bit right now and I'm wondering if I should or shouldn't take more time off to let them heal. I'll keep up with the Gluc/Chon and hope they can heal while getting worked.

Tomrrow is a pull day and I'm looking forward to it. I've never done neutral grip pull-ups before and I enjoy deadlifting.

[K-Court]

Good luck with the smoking thing, Cynic. Tomorrow's another day!

[Deserve]

There have been a number of people who have used working out as a way to facilitate stopping smoking. There are worse habits to switch to. Good luck. Just remember that it will all pass.

[Cynic]

Day 1: Not too bad. It was hell at first, then got the patch on the arm and it took about 30 minutes to kick in. For those who've never used a patch before, it itches and burns at first and sometimes makes my lower arm ache, sometimes real bad. Thankfully I'm not driving out anywhere, because even though I have nicotine going through, I'm still very edgy from that lack of cigs. I would end up yelling at everyone who drove too slow.

I definately need to stay occupied. I guess I'll go do some housework.

[Mahler]

One day at a time, bro.

[Cynic]

Originally Posted by Mahler

One day at a time, bro.

Yes, one day at a time, but I look forward to a smoke-free future.

[K-Court]

Looking forward to how Day 2 goes! Keep it up, man.

[BFG]

Originally Posted by Cynic

I'm not really sure what I'm capable of accomplishing in a specific amount of time. I've only been lifting intelligently since Sept 2005 and genetics still rule over all other efforts. However, I'll make an attempt:

By June:


bf%: 23% (possible?)
Weight: 175lbs
(all lifts for reps)

Definitely achievable Mr thats what I did last year in 12 weeks, then a further 10 weeks to 9.5% and a full 6 pack so go on beat me to it, Im rooting for ya

[Cynic]

Day 1 is a done deal. Just need to finish up a few things, take off the patch, pop a melatonin and off to bed (I'm a overnight worker so I'm a vampire).

Like flying, the beginning and end (of the day) are the roughest.

Did a 200lb 4x6 deadlift and the grip nearly gave out. The 4x6 neutral grip pull-ups didn't fair well, a 5,4,4,2. Russian twists always were doable and the supinated BO rows were tough, real tough, but I got them done, all sets, all reps at 8x3. Whew! Spent and ready to sleep.

[Cynic]

I can't edit my last post.

I'm feeling the DOMS inside the elbows bigtime today. It's got to be the neutral grip pull-ups and supinated BO rows doing it.

Day 2 of not smoking is a go! It gets hard sometimes. There's been some times of nothing to do where I almost broke down, but I simply told myself, "I don't smoke anymore." It'll take a bit of time before the behavior change takes effect more naturally, but I know it'll come. It did once before. Must avoid contact with the ex-wife until that day.

[galya]

Just remember you are not the type to give up. Think how you'd feel about yourself if you started again. If you have to, evoke a visual image of how you feel: disappointed, ashamed even, then record it in your head and pull it out every time you want to smoke.

[Cynic]

Day 2 of not smoking is a done deal. I skipped my workout, the DOMS is pretty bad, but I'll pick it up Sunday, and make it a proper schedule.

[K-Court]

Congrats on Day 2, cynic. Way to be!

[Faraz421]

Nice job, now for day 3! =-]

I have to say, i used your push/pull excercise layout to help make my own routine, it was really helpful, thanks!

[Cynic]

Change up in the schedule since my work schedule changed:

Mar 12 - Apr 13

• A1: Back squat/lunge, Shoulder Press
• A2: Flat Bench Press, Seated calf raises
• B1: Deadlift/Bulgarian SLDL, Lower Torso Russian Twist
• B2: BO Row (pronated), Chin-ups

Apr 16 - May 11

• A1: Front squat/Bulgarian split squat, Miltary Press
• A2: Flat Bench Press, Seated calf raises
• B1: Sumo Deadlift/Bulgarian deadlift, incline bencg Russian Twist
• B2: BO Row (pronated), Chin-ups

Take a week off

May 17 - June 29

• A1: Front squat/Bulgarian split squat, Military Press
• A2: Decline Bench Press, Standing calf raises
• B1: Deadlift, Lower Torso Russian Twist
• B2: Seated cable rows, neutral grip pull-ups

July 1 - July 26

• A1: Hack squat/split squat, Arnold Press
• A2: Decline Bench Press, Standing calf raises
• B1: SLDL/Lateral Lunge, Wood choppers
• B2: Seated cable rows, neutral grop pull-ups

Day 3: Off to a good start. Slept with the patch and didn't experience vivid nightmares (at least any I can remember), but I'll take it off for tomorrow to be safe. At work now and cigs are complete inaccessable. The drive was anxiety ridden, but I managed to not shoot anyone. Didn't have time to make up feedings so it's fasting day. Don't forget melatonin!

[Deserve]

My recommendation would be to get back in the gym and just do something. It will help take your mind off the cravings. Keep it up. It's hard work but will pay off in the end. The payoff here is to make it 3 weeks with out smoking not necessarily optimal training or eating. There is plenty of time for that but first things first.

[Cynic]

Day 4: It's getting easier now, as long as I have the patch on. Without it, I'm twitchy and anxious and craving like a monster. Had fun on the dating site this morning. Another Nigerian scammer tried to gain my confidence so I goofed him until he gave up in confusion.

I'm going to spend some time writing up a good one for the next scammer.

[Mahler]

Damn, Cynic,
You ARE going to beat this thing. Like Gabe said. Get in the gym.

[Cynic]

Day 5: I delayed in putting the patch on today. I think perhaps an hour before taking a shower. Psychologoically, I'm getting used to not smoking, but without the patch, I'm twitchy. So I grabbed a shower to have clean skin, slapped it on and it got better. The drive time is getting a little easier. I used the descriptive "f***ing a**hole" only once this time.

Two months to go before the program says I can say I'm a non-smoker. I think it'll take that long, just for safety.

I told me mum and she was happy again.

NOTE: I've got a new "friend" in africa trying to make contact via one of the dating services. I think I'll combine the two profiles I wrote up and really make an impression. I'll post it in the off topic once it happens.

[Cynic]

Body fat caliper test: 28.6%

[EdChap]

Robert,

Sorry that I haven't cottoned onto this thread before. Looks like you're making awesome progress, especially with the smoking! Keep it up mate!!

Take care,

Ed.