Requests Log

[Request]

Well I'm back... and more determined then ever.

This time around I have hired DeltKing to do a 16 week cut for me, and am now an official member of the Canadian Muscle Team.

So basically the plan of attack is to get me back down to a respectable weight and back into shape and then start building back up properly.

This log will track my progress through workouts, pictures, and will also contain everything and anything that I have on my mind. Lol.

Some starting stats...

Height: 5'8" 1/2
Weight: 244.2lbs


Starting pic:
http://img225.imageshack.us/img225/8656/mar3010.jpg

This will be a neverending log that will follow my progress as I attempt to reach the ultimate goal of competing in my very first bodybuilding show. When will that be, what kind of shape will I be in, what will I acheive in the next 16 weeks? Stay tuned to find out...

:beer

[Request]

Ok so first workout today. (Didn't want to combine it with my intro post)

It was delt day and it was a pretty good workout. The weights are not that impressive... yet... although I did push myself at times where I didn't think I was going to get that last rep... :tu

By the way all workouts that have been setup are done like this:

1st set - 12-15 reps
2nd set - 8-12 reps
3rd set - 5-8 reps

Increasing the weight as you go along.

----------

March 30 - Delts

Shoulder Press Machine
55lbs x 15, 66lbs x 12, 77lbs x 8

Standing DB Side Raises
15lbs x 15, 20lbs x 8, 25lbs x 5 (had to really push for the fifth rep here)

Lateral Machine
22lbs x 15, 28.5lbs x 10, 32lbs x 7

Reverse Pec Deck
22lbs x 15, 28.5lbs x 12, 33lbs x 8

DB Shrugs
20lbs x 15, 25lbs x 12, 30lbs x 8

[Delt King]

Glad to have you aboard the team bro.

[ironwill]

Did you have a starting pic??
Good luck on your journey!!!:)

[Request]

Did you have a starting pic??
Good luck on your journey!!!:)

Yeah... starting pic is at the top, did it not post? It's showing up on my comp... lol.

[ksbga]

Welcome aboard Request!
DK knows his shit. Good luck man! We're with you all the way...

Ken
CANADIAN MUSCLE TEAM

[Request]

Thanks for the support Ken.

Well I woke up this morning and my shoulders are hurting, its a good hurt tho... lol. :shock

Today is my off day in the schedule so just have to follow the diet and all will be good.

Oh and its only been one day and Im already having weird cravings and smelling junk food that isnt really there... :wtf

[ksbga]

The cravings will go away. We all need to train ourselves that a reward is Broccoli! Not chips and Pizza. Eff, I SO want pizza right now!
Keep up the good work Request. Make the most of your off day and R-E-S-T!!!
Grow grow grow....


Ken
CANADIAN MUSCLE TEAM

[Dragon1911]

Best of luck to you man.
Cant wait to see the transformation

[declan]

Good luck on your journey. Hey ksbga, where did you get that shirt it reeks hardcore :)

[ksbga]

Thanks Declan. Would you believe my Mom had it made for me this x-mas. LOL
I saw Ronnie Coleman with a shirt like that. She couldn't find his shirt so she had that one made up for me. It's perfect for leg day. It is cheesy AND hardcore. :D

Ken
CANADIAN MUSCLE TEAM :flagC

[declan]

Thanks Declan. Would you believe my Mom had it made for me this x-mas. LOL
I saw Ronnie Coleman with a shirt like that. She couldn't find his shirt so she had that one made up for me. It's perfect for leg day. It is cheesy AND hardcore. :D

Ken
CANADIAN MUSCLE TEAM :flagC

I saw a shirt similar to yours at rockhead Tees. Its the same but has "and" instead of &. Time to get one! BTW, sorry for littering your log Request :)

[Request]

Sorry for no posts in the last couple days, been real busy at work.

Workouts are still going good and I will be posting some new results from current workouts soon.

Diet has cracked here and there but still running steady.

DeltKing, don't worry man... the updates are coming lol. Anyways gotta get going, work time...

[ksbga]

Go for it Declan!
Hey Request? You're still alive!! Yay.
We all wonder how you're doing....

Ken
CANADIAN MUSCLE TEAM :flagC

[Request]

Monday, June 14/2010
Chest/Tricep Day

Flat Barbell Bench
100lbs x 12
120lbs x 8
140lbs x 4

Incline Barbell Press
100lbs x 8
120lbs x 6
120lbs x 4

Incline DB Press
20lbs x 12
25lbs x 8
30lbs x 5

Cable Pushdowns
40lbs x 15
50lbs x 12
60lbs x 6

Seated Overhead DB Extensions
17.5lbs x 15
20lbs x 12
30lbs x 8

-----------

So there is my workout in for the day. Got all my meals in for the day, well still have one to go but it wont be a problem. Another update is that I now have a training partner for a spot and some added competition/motivation in the gym.

But back to the workout. One thing I noticed is that we tried to use the same weight that we used for flat bench on inclines... not a good idea. The incline press really suffered because of it and almost felt more like a tricep workout than a chest. I also was really struggling with these weights on the flat and incline so I think next Chest/Tri day Im going to have to back it off a little bit on both those workouts and just try to focus on and get a good feeling/squeeze out of the muscle instead of just pushing the weight by any means neccesary.

Other than all that a really good workout today. Felt good, but sore as hell afterwards. I drive a sunfire and had to use both freaking arms/hands to turn corners on the way home to my protein shake... lmao!

EDIT:
Starting stats are:
Shoulders - 52"
Arms (flexed) - 16 1/4"
Chest - 44 1/2"
Waist (bellybutton) - 42"
Upper Legs - 27 1/2"
Calves (flexed) - 18"

Weight this morning, 251.8lbs.

[ksbga]

Nice to see you're still at it, and moving right along Request! Keep it up bud!