Down to 382lbs from 495lbs Aiming for 225lbs [Archive] - CANADA BODYBUILDING

CreatineAmonster

31-03-2010, 04:24 PM

Hey I joined out here a while ago but never really dug in I post at another board and read a handful. I wanted to start a log out here as I have been on a journey to which as of monday I have started to lift again so I have all the pieces in place to lost the other 160lbs I have to go. I will post the last 3 days as that is when I started lifting again.

Quick up to speed thing. I started trying to eat right and work out in aug of 06. I had some real success when I started and got down from 486lbs to 430ish in 6 months. I then listened to a whole bunch of people at another board who told me I should be doing xyz and abc and ghb ect ect until I was working way above what my body was able to handle. I then continually hurt my back and my knees which hurt my weight loss efforts much more then helped. I also had some emotional issues that needed to be dealt with.

As the summer of 08 I started to look into Gastric Bypass Surgery and again eating better and working out at a slow and steady pace. I lost 50lbs from July 08 till Jan 12th 2010 when I had my surgery I have in the almost 3 months that followed lost 62.5lbs.

I know many people see GBS as "the easy way out" it was not that for me. What it has done is help me lose enough weight that I have been able to push harder in the gym both with the weights and expecially with cardio. When I started in the summer of 08 I could not walk 5 mins on the treadmill or 1/4 mile at the local track without stopping. Today was a cardio only day and I walked 3 miles in 1hr and 5 min on the treadmill.

So just like cardio and lifting and proper diet I am using the GBS as a tool to get healthy and fit through hard work and lifestyle changes.

CreatineAmonster

31-03-2010, 04:31 PM

Monday looked like this

Bench Press 65lbs/8reps, 95lbs/8reps, 115lbs/8 reps x 2 sets
Overhead Press 45lbs/8, 55/8, 65/8 x 2
Incline Bench 55/8, 65/8, 95/8 x 2
Arnold Press 20/8, 25/8, 30/8 x 2
Close Grip Bench 55/8, 65/8, 75/8 x 2
EZ Bar O.H. Tricep Ext 30/8, 40/8, 50/8 x 2
D.B.Shrugs 20/8, 25/8, 30/8 x 2

30 mins on the treadmill @ 2.5mph for a total of 1.25 miles

p.s. I know I have lost muscle as well as fat because I am no where near as strong as I was before.

Tuesday

Leg Press 90/8, 180/8, 270/8 x 2 sets

Leg Curls 20/8, 40/8, 60/8 x 2 sets

Leg Ext 20/8, 40/8, 60/8 x 2 sets

Calves Raises 10 x 4 sets

Then 1 hour on treadmill @ 2.5 mph for a total of 2.5 miles.

Today was an off day or just cardio day

I just walked but I did do 3 miles on the treadmill in 1 hr and 5 mins. Speed fluctuated between 2.5mph and 3.5mph

Andre

31-03-2010, 05:20 PM

Great story... welcome to the board!

Honestly, no one has the right to express any opinion about the choices you have made unless they have walked in your shoes!

Keep it up!!!!

CreatineAmonster

31-03-2010, 06:31 PM

Great story... welcome to the board!

Honestly, no one has the right to express any opinion about the choices you have made unless they have walked in your shoes!

Keep it up!!!!

thanks for the support Andre. I have learned my lesson of taking things others say to heart. Not that I am not open to helpful suggestions ect but I am keeping my eye on the main goal from here on out and getting healthy and even ripped one day I hope lol

MuSuLPhReAk

31-03-2010, 07:02 PM

Welcome to CBB CreatineAmonster. Good job so far. Hope you achieve your goals.

CreatineAmonster

31-03-2010, 07:10 PM

Welcome to CBB CreatineAmonster. Good job so far. Hope you achieve your goals.

thanks MP I have always loved lifting and at one point had alot of success with ripptoes now I can do enough cardio to keep the lbs comming off so it is all comming together nicely. I was snooping around here and really liked the interaction and support the members give one another. I post on that board that sponsers the O but it is more drama then help out there and that didn't seem to be the case out here. And hell I love being canadian ;)

p.s. plus I get to be a twirp for the first time in my life

MuSuLPhReAk

31-03-2010, 07:18 PM

lol, we have had our fair share of drama here but overall the site has good decent people.
All you're missing is an avatar now to give you some visual personality :D

ksbga

31-03-2010, 09:42 PM

Hey "Mr. Monster"....Nothin but love and support for you way out here in Amherstburg!
Great story, truly inspiring! I'll be watching this one for sure. Keep up the fabulous work, you'll get there!

Ken

CANADIAN MUSCLE TEAM

RagingRandy

31-03-2010, 09:49 PM

We all start on different points along the path. The point is to stay on the path. Good luck. Andre is a great example at what can be achieved when you stick to the program. He has before and after pics floating around here somewhere.

Delt King

31-03-2010, 10:59 PM

Wow, i'm impressed so far dude, i'll be following your updates also. You can do it, just stay consistent and do your reasearch and ask some questions.

CreatineAmonster

01-04-2010, 01:42 PM

lol, we have had our fair share of drama here but overall the site has good decent people.
All you're missing is an avatar now to give you some visual personality :D

Thanks man I am going to try and get an av up soon

Hey "Mr. Monster"....Nothin but love and support for you way out here in Amherstburg!
Great story, truly inspiring! I'll be watching this one for sure. Keep up the fabulous work, you'll get there!

Ken

CANADIAN MUSCLE TEAM

Sup neighbour thanks for the support

We all start on different points along the path. The point is to stay on the path. Good luck. Andre is a great example at what can be achieved when you stick to the program. He has before and after pics floating around here somewhere.

Checking out the pics after I am done writing this response. I posted a few before and one after but I am still 380lbs so there is not a huge difference in the pics but you can seem some change.

Wow, i'm impressed so far dude, i'll be following your updates also. You can do it, just stay consistent and do your reasearch and ask some questions.

Thanks man I am really working on the consistancy issue as that is what has haunted me in the past. ON my non lifting days I am going to walk on the treadmill just so there isn't a day I am not going to the gym as part of my daily routine. I am not lifting too heavy to start and my plan is a slow progressive routine with built in de- comps.

I have set up a 3 day split for the whole body that I will do over 5 days and twice at a weight I can get up for 8 reps to start. It will go

Cycle # 1
All exercises done to 8 reps as follows
50%/8reps,75%/8reps/100%/8reps x 2 sets

Cycle #2
(Same weight as Cycle #1 but raise reps to 9)

Cycle #3
(Same weight as Cycle #1 but raise reps to 10)

This will be 30days after that I will raise the weight on all exercises I completed the 10 reps for accordingly and start a new 30 day cycle at 8 reps

Day 1= Chest/Shoulders/Tris
Day 2= Legs /abs
Day 3= Off/Cardio
Day 4= Back/Bi's
Day 5= Off/Cardio
Day 6= Chest/Shoulders/Tris
Day 7= Legs /abs
Day 8= Off/Cardio
Day 9= Back/Bi's
Day 10= Off/Cardio

After I get my legs under me a little more and build up some lifting endurance ie/ 2 or 3 months I will start going from 8 to 12 reps. I am very limited as of the cals I can take in so I have to start slow for sure and build up at 900 to 1300cals max a day it is a challenge but I think I can get some strength gains and still lose crazy fat.

CreatineAmonster

02-04-2010, 11:35 AM

Allright since diet is 99% or whatever I thought I would post an idea here of what I am eating/drinking daily.

Keep In mind well reading that I am not a supp junkie but my Surgeon and Nutritionist Played a big part in setting this up as I told them from the start that I would be weight lifting and walking as my forms of exercise.

Upon Waking

1 Scoop Musclemilk LIGHT (dietitian recomended) and 1 cup skim milk
188 cals, 3g Fat, 18.5g carbs, 20.5g pro

Post Workout
1cup skim milk, 1 scoop Elite WPI
204 cals, 1.5g fat, 15g carb, 32g pro

Lunch ( not the same everyday)
ex/ Today I had
Tuna Melt & Crystal Light
1/2 can Tuna/1tbsp Fat Free Mayo/ 1 pc W.W. Toast/ 1 pc fat free cheese
175 cals, 1.1g fat, 18g carbs, 21.5g pro

Snack

1/2 fat free cottage cheese, 1 cup skim milk
190cals, 0g fat, 23g carb, 22g pro

Dinner same as lunch today as 1 can tuna makes 2 servs just works out
175 cals, 1.1g fat, 18g carbs, 21.5g pro

Before Bed
1 Scoop Musclemilk LIGHT (dietitian recomended) and 1 cup skim milk
188 cals, 3g Fat, 18.5g carbs, 20.5g pro

Totals for today will be

1,119 cals, 10g fat, 111g carb, 138g pro

On non workout days I lower carbs and try and come in around 900 cals ie/ no toast would just have tuna salad and a tomato or cuke..

I am to stay at these cal levels till I stop losing at least 3lbs a week then I start upping cals by 100cals till weightloss kicks back in. When I am done they say I will be between 1300 to 1500 cals but she did say depending on how hardcore my workouts get with lifting and if I up intesity of cardio I will have to add cals to work it out.

This is what a Gastric Bypass menu is suppose to look like 3 months out if all goes well but some people have issues after surgery which I have been blessed not to have. Ie/ lactose intollerence, serious gastric issues like inability to pass anything solid ect. I was very blessed and had one of the best surgeons in the world and have had not one single issue everything has gone perfectly now it is stricktly on me to bust my ass and do the work to maximize the tool I have been given.

P.S. I would like to thank Canadabodybuilding I tried to start a log thread at another board and the mods kept erasing it one pm'd me and said that it was a healthy lifestyle board and they didn't want me posting about taking the easy way out. I just shook my head and still don't understand why someone would thing major surgery with a .5% chance of death would be the easy way out. I wanted to show that GBS "can" be about getting a tool to help or enable you to get to the point where you can eat right and bust yo azz in the gym to change yourself. I don't think my half hour to an hour of lifting and hour of cardio are less of a commitment because I had surgery. I see all the time people in the fitness industry talking about how close minded people in the medical community can be but in this instance it seems like the shoe can be on the other foot for some people. Not out here though nothing but support that Canadabodybuilding and everyone who has helped and posted here already.

OK enough of the on and on time to color eggs will post my back workout from last night on here when we are done.

CreatineAmonster

02-04-2010, 01:48 PM

Alright last nights back and bi workout was as follows

Bent over BB rows 45lbs/8, 65/8, 95/8 x 2sets
Seated Row Machine 30/8, 60/8, 90/8
Barbell Curls 20/8, 40/8, 50/8 x 2
Hammer Curls/One Arm Rows 20/8, 25/8, 30/8 x 2
(Super Set)
Alt DB curls 20/8, 25/8, 30/8 x 2 (failed on second set @ 30lbs only got 6)

1 mile outside track in 22:45

I am starting to get some lifting endurance back already I felt a lot better today at the end then monday.

ubcpower

02-04-2010, 05:16 PM

I think your diet is horrible, no offense. Would you be willing to change it from the member's input on here? or is it written in stone?

CreatineAmonster

02-04-2010, 07:46 PM

I think your diet is horrible, no offense. Would you be willing to change it from the member's input on here? or is it written in stone?

I had Gastric Bypass my diet is pretty set for me I didn't put all the things I have to take everyday to insure I am getting proper nutrition. I was in a hurry and didn't have time but I will now.

I can only have chewable or liquids due to the surgery.

4 chewable centrums a day
Vit D Chewables
B sublingual and shots
Calcium citrate liquid
Fiber liquid
Fish Oil
Actigal meds

As for changing the diet I am working with a nutritionist and my surgeon and pretty much have to follow what they say.

ubcpower

02-04-2010, 09:14 PM

CreatineAmonster

02-04-2010, 11:39 PM

Well Musclemilk is about the worst quality protein you can get...so they obviously dont know everything. For your shake meals a quality WPIsolate and 2tbsp of a good quality EFA or even Olive Oil would be better than the sub par ingredients they throw in that shake. I would question their justification for all the dairy and also the carbs before bed.

Well after you have gastric bypass you have a hard time taking in nutrients, one of the other things that is hard is getting enough protein. Low Fat Dairy and muscle milk light becomes pretty effective at both and is fairly low cal.

it has 35%
of
A
C
D
E
Thiamin
Ribo
Niacin
B6
B12
Biotin Pan Acid
Cal
Iron
Phos
Iodine
Magnesisium
Zinc Copper Chromium

in the liquid form it is much better absorbed Also with the low calories the mix of protiens makes longer lasting and the fat as well. The dairy is used along with low fat meats to keep cals down and protein high.

After lifting I use purn WPI. With all due repect to them not knowing everything they have one of the best success records in gastric bypass both success at weight loss and low complications. I will mention any thing you guys suggest to them I have an appointment in 2 weeks for my 3 month blood work. Thanks for the posts I don't want to sound ungratful because I am not but I think it would be foolish of me to disregard what 2 experts in the field are telling me I should do. There are a lot of factors with GBS as your intestinal and stomach both perform totally different post surgery.

03-04-2010, 06:30 AM

CreatineAmonster

03-04-2010, 09:10 AM

I would up your protein intake just a bit for each meal...i would add 1 extra scoop of protein powder per meal,you want at least 30-40grams per meal,minimum.But add the Protein powder slowly so you can adjust to the Gas that you get from protein.

Upon Waking
Lunch
Snacks
Dinner
Before Bed

I could do that as I don't really get gas from protein at all, I don't know if it is because after the surgery liquids pass quite quickly or what but before the surgery I got horrible gas and diarea from protein shakes and now I don't have either of those problems. I was hoping to get up to around 200g of protein daily and was going to add mostly protein as I raise my cals in the future. When I get to the point where I am eating almost 1500 cals a day it should be alot easier to get more protein.

natenator

03-04-2010, 01:10 PM

Guys why don't you let his dieticians guide his course of action. You have no experience with gastric bypass therefore should shut up.

I'm quite sure he's on a set plan for a reason.

CreatineAmonster

03-04-2010, 01:58 PM

Thanks nate I appreciate it, I won't change a thing without permission from my surgeon and dietician no matter what. I really just want to track everything and be as open and honest about what I am doing so down the road if I need some help with new workouts ect...

There are a lot of things with GBS that change in how your body processes food and uses nutrients so it is definatly a whole different world and I always go with the safty first policy.

CreatineAmonster

04-04-2010, 11:13 AM

Well I was going to take today off with the gym being closed and it being easter but after collecting all her junk food my daughter decided she wanted to go back to bed and my wife joined her. I am not tired and since I work at Ford where there is a decent Gym where I can get a good workout in I am off to hit the weights for easter lol.

It is crazy at 495lbs I would look for any reason to get out of walking or lifting at 380lbs all I want to do is find a reason to go workout things are definatly looking up.

I will post last nights workout and todays when I get home.

CreatineAmonster

04-04-2010, 03:35 PM

Alright just got back from a great leg workout. I had total plans of not raising weight on any exercise untill a full cycle of 30 days but I realized quick yesterday that it was not strength but lifting endurance< I don't know if this is a real thing or if I made it up lol. I was fresh from not lifting for 3 months when I started and picked my starting weights. After just one time through I felt much better yesterday and today so I did raise some of my wieghts already but I think I am right about where I should be now :)

Yesterday

Bench Press 75/8, 105/8, 135/8 x 2 sets ( added 10lbs to each warm up set and 20lbs to the 2 work sets)

Overhead Press 45/8, 55/8, 65/8 x 2

Incline Bench 75/8, 85/8, 105/8 x 2 (added 10 and 20lbs to 2 warm up sets and 10lbs to work sets)

Close Grip Bench 65/8, 75/8, 85/8 x 2 (raised all sets 10 lbs)
Overhead Tricep Ext 30/8, 40/8, 50/8 x 2

Superset D.B. Shrugs/Arnold Press 20/8, 25/8, 30/8 x 2 (will have to raise the wieght on shoulder shrugs to get enough stimulation as they are not really getting worked)

Walked 1/2 hour on treadmill at 2.5mph

Todays Leg Workout

Leg Press 90/8, 180/8, 270/8 x 2

Leg Curls 30/8, 50/8, 70/8 x 2 (raised all sets by 10lbs)

Leg Ext 30/8, 50/8, 70/8 x 2 (raised all sets by 10lbs)

Seated Calve Raises 50/8, 100/8, 150/8 x 2

I really want to start squating but when I tried a couple weeks ago I could not walk for 3 days
and it screwed up my walking. I am hoping as I start to get some strength back after a full 30 day cycle I can add them in. I plan on adding deads to my back workout on tuesday. I am also really reaslly hoping I get into the damn 370's tommorow when I weigh in.
I did legs at the gym at work I think I will do them there all the time I feel alot better with that equipment then the worn out crap at Central.

treebuilder

04-04-2010, 08:40 PM

Appreciate that you are here man. Gonna enjoy watching get to 225.

madvillain

05-04-2010, 01:06 PM

wow ! i'm really impressed by all that weight you lost, you must feel so different with a 100 pounds off. keep doin what you doin it's really worth it

CreatineAmonster

05-04-2010, 03:40 PM

Appreciate that you are here man. Gonna enjoy watching get to 225.

Thanks treebuilder I appreciate the site and the people out here.

wow ! i'm really impressed by all that weight you lost, you must feel so different with a 100 pounds off. keep doin what you doin it's really worth it

My life is totally different, I really look forward to the gym and tonight me and my wife are going to a 1 mile track we have by where I work they use to test cars on. I am going for 4 miles as 3 is the longest I have done. When I started at 495lbs I couldn't even walk 1/4 mile without sitting on one of the benches now less then 2 years later I am going for 16x that and not to worried about making it.

I use to have to use those electric carts to go shopping now I race with my daughter through the store lol.

Also a big shout out to Delt King who was working at True Supplements store today when I went in there. Thanks so much for all the help, when you said CreatineAmonster I didn't even catch on at first as I thought you were talking about a product lmao. I still get nervous around bodybuilders as I have real self esteam issues still and trying to change to a healthy lifestyle often feel like people are thinking wtf is this guy doing at the gym or the supp store ect.. I know that for the most part this is in my mind and people could give a shit if I am there or not but I still get nervous ect lol

Anyway I really appreciate all the time you spent discussing things with me.

Also when I got home there was a message in my e mail from my nutritionist to call her as I left her a voice mail asking about making some changes. She ok'd the extra protein and loved the idea of supplementing bcaa's and things like amino acids of anykind because she said its like taking easy to absorb protein. She said with all the other things that the patients have to take and with the higher cost of those things they stay away from recomending them and stick to recomending high protein meal replacments and protein shakes.

Anyway the best news of all after a long azz week of hard work and strict dieting and one crazy leg and cardio yesterday I finally broke into the 370's with a weigh in of 379.5lbs. Yeah it was just barely but I made it.

Total that is 115.5lbs from my heaviest and 64.5lbs since Jan 12th 2010 when I had surgery.

CreatineAmonster

05-04-2010, 04:06 PM

OK another thing I was thinking about maybe you guys can help right now my split looks like this

Chest/Tris/Shoulders
Legs/Abs
Off
Back/Bi's
Off
Repeat

I really want to squat as I got a lot out of it in the past but have put it off as when I did it with the rest of my leg workout it was too much and effected my ability to walk and do my cardio.

I was thinking of changing my split to the following

Chest/Tris/Shoulders
Legs/Abs
Off
Back/Bi's
Squats ONLY
Off
Repeat

I planned on taking the first couple weeks to get settled on a workout plan so changing right now would not be a big deal but I need to get it settled by the end of the week so I can get something I am happy with and stick too. I also am going to be adding deads to my back workout. I thought about somthing to target rear delts but my Chest/Shoulder and Tri day is pretty log as it is lol.

CreatineAmonster

05-04-2010, 06:13 PM

4 miles in a tiny bit more then 1 1/2 hours not bad I can't wait till I hit 350lbs I am going to start adding in some short periods of jogging.

CreatineAmonster

06-04-2010, 02:41 PM

Great Back and Bi's day

Deadlifts 65/8, 95/8, 135/8 x 2

Barbell Rows 45/8, 65/8, 95/8 x 2

Seated Row Mach 45/8, 75/8, 115/8 x 2

EZ Barbell Curls 30/8, 40/8, 50/8 x 2

Hammer Curls/ 1 arm row super set 20/8, 25/8, 30/8 x 2

Alt DB curls 20/8, 25/8, 30/8 x 2

I was up 2 lbs today but I am sure it is water from the creatine I started and that with the gatorade and 100mg of caffine really made a difference in my workouts.

Got Ok from nutritionist to make some changes and add a 2 to 3 scoops of protein to my daily cals so I am looking at 1500to1600 on lifting days and 1200to1300 on non lifting days now.

I am going to see how I feel tommorow and will decide if I will add the squat day in or just do additional cardio for now.

I am done with the 8 rep part of this cycle so I will be moving to 9 reps for the next 10 days with the same wieght then after 2 x through @ 9reps I will raise it to 10 for 2 times through.

Delt King

06-04-2010, 02:48 PM

Make sure your water intake in between meals is nice and high. I'm not sure how much liquid you're taking in now but a good goal is 3 to 4 litres per day

CreatineAmonster

07-04-2010, 12:47 AM

Make sure your water intake in between meals is nice and high. I'm not sure how much liquid you're taking in now but a good goal is 3 to 4 litres per day

I was not drinking quite that much but it is not a problem one thing I can do is drink water on end. Thanks for the help DK:greet

Paully25

07-04-2010, 10:28 AM

Just read through all your posts - very motivational, and I look forward to continuing to read about your success. Keep it up! Great job. :D

CreatineAmonster

07-04-2010, 12:41 PM

Just read through all your posts - very motivational, and I look forward to continuing to read about your success. Keep it up! Great job. :D

I look forward to your posts so I can check out that avy lol.

Today Is just cardio good thing too cause my lower back(which I have had trouble with) is a little sore today nothing to bad but I am going to walk slow and long today to give it a good stretch.

Also going to see Blue Rodeo tonight and for shits and giggles I tried on a old long sleave rugby shirt that hasn't fit in about 5 years and it fits so even if the band sux it will be a victory just to get to sport the shirt.

CreatineAmonster

08-04-2010, 11:20 AM

Bench Press 95/9, 115/9, 135/9 x 2 sets ( added 10lbs to each warm up set and 1 rep)

Overhead Press 45/9, 65/9, 75/9 x 2 ( added 10lbs to second warm up set and work sets +1 rep)

Incline Bench 75/9, 85/9, 105/9 x 2 (struggled with rep 9 in first work set and 7to9 on second set)

* as I don't work out with a partner when I struggle I rack it and take a few breaths then force do the reps till I reach the required reps of max range even if I have to do it for each rep. So my first work set was 8 in a row struggled with 9/ racked it took 3 big breaths and unracked it for one rep. Second work set was 6 in a row/ 5 breaths/ 2 reps (7&8) racked it 3 big breaths rep 9. For future I will call them forced reps even though that is not really what they are it just makes it easier for posting :)

Close Grip Bench 65/9, 75/9, 95/9 x 2 ( 10 lbs added to work sets)
Rep 9 forced on first work set/ rep 8&9 forced on work set 2

Overhead Tricep Ext 30/9, 40/9, 50/9 x 2

Arnold Press 20/9, 25/9, 30/9 x 2

D.B.Shrug 30/9, 35/9, 40/9

Up till now been super setting the last 2 exercises but need to shrug much heavier so I seperated them now.

Best part of workout is my lower back has been really bugging me for the first time since my surgery and I was worried I would have to lighten lifts and take it easy but I it loosened < (that can't be spelled right lol) up and didn't bother me at all. It is tightening up again as I am sitting here but thats cool will go for a good walk later and take care of that.

Other Best part met Big Tavi at the gym today and he is seriously ripped to shit and fricken huge. :hu

CreatineAmonster

09-04-2010, 11:52 PM

Leg Day

Leg Press 90/9, 180/9, 270/9, 360/9 x 2 sets

Leg Ext 40/9, 60/9, 90/9 x 2

Leg Curls 40/9, 60/9, 90/9 x 2

Calve Raises Seated 50/9, 100/9
My thighs hurt to much to keep using the machine so did 2 sets standing with body weight x 9 reps

Will do calve raises after leg presses from now on.

Felt real good all lifts except calve raises I raised the weight on and am finally starting to feel my legs working

CreatineAmonster

10-04-2010, 08:18 PM

Some things don't change I still hate the fricken cardio but the thing that has changed is I am actually doing it.

Today 1hr 56mins to walk 5 miles on the treadmill. Also all the weight I gained from starting Creatine is gone and I am down an extra 1/2 lb so 379lbs even at start of walk and then even though I drank a litre of water at the end I was 374.5lbs lol

bigtavi8

10-04-2010, 11:37 PM

CreatineAmonster

11-04-2010, 04:59 AM

Seen CM here in the gym and he is not BSing you guys at all. This guys a tru warrior and trains balls to the wall. He is improving his lifts and right on track and has some good goals. Theres no doubt in my mind that you have the heart to reach your goals so the rest is easy. Good luck my brotha and lets see you sliced at 225!!!

Damn Man I am totally humbled by your supportive comments. I really have fallen in love with lifting. The cardio is still somthing I have to make my ass go do but I think as far as cardio is concerned as long as I keep setting harder and harder goals I will keep myself into it enough. Again thanks man and your kindness both out here and At Central really mean alot and help me want this lifestyle even more.

LondonMuscle

11-04-2010, 09:28 AM

BB12

11-04-2010, 10:07 AM

Great progress and looking forward to seeing you reach your goal.

CreatineAmonster

11-04-2010, 08:45 PM

i know one guy who had gastric bypass and he was lazy as shit... its nice to see someone who has undergone the surgery and coupled that with an actual exercise program instead of continuing on with his old ways!

just wondering if you can expand a bit on what your currently dietary rules are right now set out by ur dietitian, not really familiar with what would be required for you... obviously the food volume has to be limited but have you been given any direction as to what you should be eating, not just the overall volume?

Thanks man I tried on my own with exercise for a couple years before I went for the surgery the problem was I had let my self get too far gone and would hurt myself everytime I started working out. I got the surgery in order to enable me to work at being healthy but you are right alot of people think it is a magic cure and my surgeon has told me that he has many people who come back worse then they started and they have to tell them sorry there is no fricken way we can do anything for you.

I will do a dietary post later it will take a while.

Great progress and looking forward to seeing you reach your goal.

Thanks man at first I thought 225 or 250 would be good but as I am going more and more I may end up shooting for sub 200's we will see :)

CreatineAmonster

11-04-2010, 08:55 PM

April 11th Back Day

(NEW)
Pull Up Mach -170lbs/9, -160/9, -150/9 x 2

Deadlifts 65/9, 95/9, 135/9 x 2

Barbell Rows 45/9, 65/9, 95/9 x 2

Seated Row Mach 45/9, 75/9, 115/9 x 2

EZ Barbell Curls 30/9, 40/9, 50/9 x 2

Hammer Curls 20/9, 25/9, 30/9 x 2

One Arm D.B. Rows 25/9, 30/9, 35/9 x 2

Alt DB curls 20/8, 25/8, 30/8 x 2

I was so pumped when I realized I could now do pull ups with the machine we have at work. I will be working back at work all the time for now.

It has a counter weight stack (universal type stack) the more weight you select it counters that from your body weight it is fricken awsome but even with the whole stack selected I was not able to use it before. I did legs at work on easter cause I knew the gym would be closed and saw it and thought. HMMMM I wonder I got on it and hell yaa I could. This are the kind of things that keep fueling my fire right now.

HULK

11-04-2010, 09:16 PM

CreatineAmonster

12-04-2010, 02:21 PM

Sir, may I congratulate you on your success and best wishes on your journey in the bodybuilding world. We as a forum forbid you to quit!!! Just remember it’s normal to fell of the horse as long as you get back on it. And if you need any help - ask and I’m sure someone here will either be able to help or point in the right direction. Again, thanks for your story. Very motivational. :)

Thanks Hulk and be assured I have no thoughts of quiting. There are many serious complications that can arise from gastric bypass including death. I didn't take that kind of chance not to change who I am from the ground up when it comes to my health. I have already asked alot of questions and you are right people here are increadbly helpful

countrychic

12-04-2010, 02:34 PM

Thanks Hulk and be assured I have no thoughts of quiting. There are many serious complications that can arise from gastric bypass including death. I didn't take that kind of chance not to change who I am from the ground up when it comes to my health. I have already asked alot of questions and you are right people here are increadbly helpful

Great mindset!! Congrats on your achievements :)

CreatineAmonster

13-04-2010, 02:27 AM

Great mindset!! Congrats on your achievements :)

Thanks I wish I could say I was locked into this thinking from the start but it really hit me in the prep room. I was sitting and my wife starting crying cause she was scared about what could happen. One thing about my surgeon he is one of the best at GBS and very honest. he told me from the start that I was bigger then most people and the chances of somthing going wrong during the operation were much greater for me.

As my wife left the operation prep room and I was alone I thought this is my last chance to change my mind. I asked myself is this worth it and I came to the conclusion that it was but also that if I was going to take this step I had to really take it to the max and not use it as the easy way out. I can't say I am perfect I have skipped a walk here or there or been so busy I missed one but I make my workouts a priority and if I miss I do my best as far as cardio to make it up in the long run.

I thank God that I have been almost completely free of any complications and blessed with good steady weight loss and the ability to do so many things I couldn't do before. I know this surgery is not the answer for everyone and far to many people get it who don't understand what they are really doing and it hurts them more then it helps but that was not the case with me.

The surgery to me is an amazing tool much like a good boost when you were a kid trying to climb on the roof of a building. There is no way you could get up there to do what you want / or need to do but after that boost gets you that extra foot or two it is easy to get up and do what needs to be done.

You guys out here are really becomming a boost to me too I look forward to getting on this thing everynight when I get home from work to see if anyone posted on here, check others logs, learn a little more from the other areas and then tell you guys what I did. I don't talk to alot of people at work ect because I am still in the 370's and if I talk about working out they look at me like I am crazy most of the time lol. Out here tho and with the couple of people I have met IRL from out here I never got that feeling and for that I thank all you guys very much. :flowers

CreatineAmonster

13-04-2010, 02:29 AM

Today I walked outside cause it was amazing out I did 2 miles but didn't look at my watch I just walked easy and enjoyed the day.

Also the pullup mach really helped me hit my back better. Usually my back is a little sore the next 2 days today it is really sore but in the good way like it really got worked much much better.

Tommorow is Chest Day yeeee haaaw

CreatineAmonster

13-04-2010, 03:16 PM

April 13th Chest day and 3 months post surgery as of yesterday.

Weighed in at 378lbs down 66lbs since surgery on Jan 12 and 117lbs total from my heaviest ever a year and 3 months ago.

Bench Press 95/9, 115/9, 135/9 x 2 sets

Overhead Press 55/9, 65/9, 75/9 x 2 ( added 10lbs to first warm up set)

Incline Bench 75/9, 85/9, 105/9 x 2

Close Grip Bench 65/9, 75/9, 95/9 x 2

Overhead Tricep Ext 30/9, 40/9, 50/9 x 2

Arnold Press 20/9, 25/9, 30/9 x 2

D.B.Shrug 35/9, 40/9, 50/9

Rear Sholder Mach 20/9, 40/9, 60/9 x 2

Great workout I had to go pretty quick but it actually helped because I seem to have a little more intesity.

My Birthday is July 21st and my goal is to get down to 350lbs by then I am a little ahead of schedual but the wieght loss is slowing with the lifting so I hope I still make it. If I get there before I will adjust to 345lbs but we will wait and see. If I hit the 350lb mark by my B day that would be a total loss of 145lbs in a year and a half so I am kinda hoping to hit it early so I can aim for 150lbs even :)

evoke

13-04-2010, 03:23 PM

grats on your success!

CreatineAmonster

14-04-2010, 08:21 AM

grats on your success!

Thanks man.

Well if I am feeling up to it when I hit the gym today I think I will go ahead and do some very light squating to see how it feels.

Oh and my back is still sore 3 days after doing Back and Bi's man those assisted pull ups make a big difference in how well a back gets worked.

madvillain

14-04-2010, 01:43 PM

with your hard work and dedication sky's the limit for you man, the progress you're making is amazing keep it up!

CreatineAmonster

14-04-2010, 02:32 PM

with your hard work and dedication sky's the limit for you man, the progress you're making is amazing keep it up!

Thanks bro I am trying I really want to see how far I can take myself. Tommorow will be the next big test. It is suppose to be really nice so I am going to try and walk 6 miles outside. I did 5 miles on sat but that was on the treadmill so not sure how it will translate into real miles we will find out tommorow.

CreatineAmonster

14-04-2010, 02:43 PM

Today was Leg Day

I went a little off track today tried squating did 1 set with the bar and it was a little hard on my right knee so I called it off will try again in a couple weeks.
I also added some weight on my last sets as I just havn't pushed myself to where I need to be for legs yet. So my 2 work sets that are suppose to be the same weight are today but when I get to my max weights there will be the 2 warm up sets and 2 work sets at the same wieght. I just don't think I should not try to add weight when I feel like I can right now :). I also added a couple sets to leg press as it takes a little while to get warmed up on my first exercise of the day.

Leg Press

90/9, 180/9, 270/9, 360/9, 380/9 x 2 ( still could add more weight will keep with this set number but at 10lbs each workout till I fail to get the required # of reps.

Squats 45/9 STOPPED due to knee pain

Seated Calve Raises 50/9, 100/9, 150/9 x 2
Standing Calve Raises 9,9,9

Leg Extentions 30/9, 60/9, 90/9, 100/9

Leg Curls 30/9, 60/9, 90/9, 100/9

all in all felt good I added weight to everything and my legs were pretty sore last week so I think I am doing good as far as the legs are concerned just can't wait till I can get some squating in too but will wait till my body says its ok cause everything else is still going pretty good don't want to sabotage it.

CreatineAmonster

15-04-2010, 12:27 AM

Quick shout out to True Supp's Vanilla Iso that sheeet is some tasty protein. :yeah

madvillain

15-04-2010, 08:01 PM

so true! I got the chocolate iso and damn its so good. true supplement FTW

CreatineAmonster

16-04-2010, 11:28 PM

April 16th Back Day

(NEW)
Pull Up Mach -170lbs/9, -160/9, -150/9 x 2

Deadlifts 65/9, 95/9, 135/9 x 2

Barbell Rows 45/9, 65/9, 95/9 x 2

Seated Row Mach 45/9, 75/9, 115/9 x 2

EZ Barbell Curls 30/9, 40/9, 50/9 x 2

Hammer Curls 20/9, 25/9, 30/9 x 2

One Arm D.B. Rows 25/9, 30/9, 35/9 x 2

Alt DB curls 20/8, 25/8, 30/8 x 2

D.B. Shrugs 40/9,45/9,50/9x2 (started doing these with both back and shoulders)

CreatineAmonster

18-04-2010, 06:10 PM

Bench Press 95/10, 115/10, 135/10 x 2 sets

Overhead Press 45/10, 65/10, 75/10 x 2

Incline Bench 75/10, 95/10, 115/10 x 2

Close Grip Bench 65/10, 95/10, 115/10 x 2

Overhead Tricep Ext 30/10, 40/10, 50/10 x 2

Arnold Press 20/10, 25/10, 30/10 x 2

D.B.Shrug 45/10, 55/10, 60/10 x 2

Rear DB flys 20/10, 25/10, 30/10 x 2

Added wieght on a couple lifts but I am doing that somewhere every week so I am not going to keep noting it right now lol. Also I started using the read delt mach on my last shoulder day but it was broke today so I did bent over rear delt flys instead. Had a great workout today really feeling strong now that I am loaded with creatine, getting more protein and using a little caffine pre workout. I got all these up for 10 easier then I did for the 8's in my first two workouts so I am really happy about that. I have this round and another round of 10's then on all the exercises I did for 10x2 work sets I will drop back down to the 8's start the cycle again adding weight to each lift. If I don't make the 10's I will leave the weight the same for the next workout. For Chest/Tri and Shoulder day I dit all my 10's so will be adding weight to everything.

bobbyorr

18-04-2010, 10:57 PM

FACE PULLS (http://www.youtube.com/watch?v=kexr7CqnVng)
are my favortie and I fell the best exercise for the rear delts

CreatineAmonster

19-04-2010, 09:34 AM

FACE PULLS (http://www.youtube.com/watch?v=kexr7CqnVng)
are my favortie and I fell the best exercise for the rear delts

OMG I am so adding those lol thanks for the hundreth time shane I would never have thought of these, I have never seen anyone do them or even heard of them. I thought at first I was going to open a porn clip lmao

bobbyorr

19-04-2010, 12:01 PM

haha that is something that I would do too!!! these hae become a staple in my gym for everyone, for both the strength aspect as awell as the shoulder health side of it!!!

natenator

19-04-2010, 12:08 PM

FACE PULLS (http://www.youtube.com/watch?v=kexr7CqnVng)
are my favortie and I fell the best exercise for the rear delts
Word. I likey.

Praetorian had me doing these during my prep and I've stuck with them ever since!

CreatineAmonster

19-04-2010, 01:03 PM

Leg Press

180/10, 270/10, 360/10, 380/10, 410/10 x 2 ( had to assist myself with hands pushing knees to help with last 3 reps of last work set.

Seated Calve Raises 50/10, 100/10, 150/10 x 2
Standing Calve Raises 10,10,10
Leg Press Mach Calve Ext 100/10, 150/10, 200/10

Leg Curls 40/10, 80/10, 100/10 x 2

Leg Extentions 40/10, 80/10, 100/10 x 2

Will do 20 mins on the treadmill tonight at work on my lunch as follows

Min Speed
1 -2.5mph
2 -2.6mph
3 -2.7mph
4 -2.8mph
5 -2.9mph
6 -3.0mph
7 -3.5pmh
8 -3.0mph
9 -3.6mph
10 -3.0mph
11 -3.7mph
12 -3.0
13 -3.8
14 -3.0
15 -3.9
16 -3.0
17 -4.0
18 -3.0
19 -2.5
20 -2.0

I was and will keep doing steady state cardio on non lifting days with distance and time being my goals but wanted to add a Hiit (like) no where near real intesity yet cardio to my lift days as well.

CreatineAmonster

21-04-2010, 07:06 PM

Pull Up Mach -170lbs/10, -160/10, -150/10 x 2

Deadlifts 65/10, 95/10, 135/10 x 2

Barbell Row 45/10, 55/10, 65/10 x 2

Seated Row Mach 45/10, 75/10, 115/10 x 2

EZ Barbell Curls 30/10, 40/10, 50/10 x 2

Hammer Curls 20/10, 25/10, 30/10 x 2

One Arm D.B. Rows 30/10, 35/10, 40/10 x 2

Alt DB curls 20/10, 25/10, 30/10 x 2

CreatineAmonster

23-04-2010, 06:08 PM

CreatineAmonster

23-04-2010, 10:24 PM

Hey wishing all you guys best of luck in Stratford my car took a sheeeet today so I will not be able to make it sorry but my thoughts and hopes are with ya

bobbyorr

23-04-2010, 11:04 PM

No problem bro!!!! don't hesitate to ask any questions!!!

CreatineAmonster

24-04-2010, 12:40 PM

No problem bro!!!! don't hesitate to ask any questions!!!

I wont shoulders still spent today now the rear delts are getting stronger :)

CreatineAmonster

24-04-2010, 12:42 PM

Leg Press

180/10, 270/10, 360/10, 380/10, 400/10 x 2
Seated Calve Raises 50/10, 100/10, 150/10 x 2
Standing Calve Raises 10,10,10
Leg Press Mach Calve Ext 100/10, 150/10, 200/10

Leg Curls 60/10, 90/10, 120/10 x 2

Leg Extentions 60/10, 90/10, 120/10 x 2

Squats (Yes I did kinda lol) went really light but did 3 sets

45lbs/10, 85/10, 125/10 (knees felt good but back was spent after pushing on leg press and raising curls and ext.

All in all this was the best workout for legs I have had yet

CreatineAmonster

29-04-2010, 02:38 AM

Alright did this on monday but havn't been able to post till now

Pull Up Mach -170lbs/10, -160/10, -150/10 x 2

Deadlifts 65/10, 95/10, 135/10 x 2

Barbell Row 45/10, 55/10, 65/10 x 2

Seated Row Mach 45/10, 75/10, 115/10 x 2

EZ Barbell Curls 30/10, 40/10, 50/10 x 2

Hammer Curls 20/10, 25/10, 30/10 x 2

One Arm D.B. Rows 30/10, 35/10, 40/10 x 2

Alt DB curls 20/10, 25/10, 30/10 x 2

That completes my first cycle. I am pretty happy with the progress I will post a post in the next couple days outlining my plan for the next cycle will be switching to a 4 day split from a 3 so I can hit big body parts with more exercises and sets :).

This workout was the hardest as mentally I just was not there. After my surgery and since money has been a real issue getting back to work and what not really has put us in a hole financially so much so that we were asked to be out of our apartment by the end of june so my mind was pretty muddy during the workout. The good thing I got my ass in the gym and did it regardless.

New Split will be as follows

Day 1 Chest
Day 2 Back
Day 3 Legs
Day 4 Arms/Shoulders
Day 5 Rest
Repeat

Still works in 6 day grouping but should allow me to hit Chest and Back harder. I may have to add another rest day in but will wait and see how that goes first.

CreatineAmonster

30-04-2010, 01:33 PM

First Day of new cycle felt ok I was a little tired but hit all targets so a good workout

Bench Press 95/8, 115/8, 135/8, 150/8 x 2

Incline Press 95/8, 115/8, 135/8 x 2

Smith Iso Decline 25's/8, 35's/8, 45's/ 8 x 2

Incline DB flys 15/8, 20/8, 25/8 x 2

Standing Cable Flys 30/8, 40/8, 50/8 x 2

Cardio

Treadmill

Min#1 0% incline @ 2.mph
Min#2 0% incline @ 2.2mph
Min#3 0% incline @ 2.4mph
Min#4 0% incline @ 2.5mph
Min#5 0% incline @ 3.mph
Min#6 0% incline @ 2.5mph
Min#7 1% incline @ 3mph
Min#8 1% incline @ 2.5mph
Min#9 2% incline @ 3mph
Min#10 2% incline @ 2.5mph
Min#11 3% incline @ 3mph
Min#12 3% incline @ 2.5mph
Min#13 4% incline @ 3mph
Min#14 4% incline @ 2.5mph
Min#15 5% incline @ 3mph
Min#16 5% incline @ 2.5mph
Min#17 5% incline @ 3mph
Min#18 5% incline @ 2.5mph
Min#19 5% incline @ 3mph
Min#20 5% incline @ 2.5mph
Min#21 0% incline @ 2.5mph
Min#22 0% incline @ 2.4mph
Min#23 0% incline @ 2.2mph
Min#24 0% incline @ 2.mph

CreatineAmonster

01-05-2010, 09:56 PM

Back Day

Assisted Pull ups -140/8, -135/8, -130/8 x 2

Deads 95/8, 115/8, 135/8 x 2

Seated Rows 80/8, 120/8, 140/8 x 2
(wide grip)

(narrow grip) 60/8, 80/8, 100/8 x 2

One Arm rows 35/8, 40/8, 45/8 x 2

Lat Pulldown Front 80/8, 100/8, 120/8 x 2

Lat Pulldown Back 60/8, 80/8, 100/8 x 2

no cardio cause my son was umpiring his first game today and we wanted to watch so I had to cut my workout short

CreatineAmonster

02-05-2010, 03:23 PM

Leg Day

Squats 95/8, 115/8, 135/8 x 2

Leg Press 180/8, 270/8, 360/8, 450/8 x 2

Leg Ext 60/8, 80/8, 100/8, 120/ 8 x 2

Leg Curls 80/8, 100/8, 120/8 x 2

Standing Calve Raises 10 x 3

Leg Press Calve Raises 200/10 x 3

Min#1 0% incline @ 2.5mph
Min#2 0% incline @ 3mph
Min#3 0% incline @ 2.5mph
Min#4 0% incline @ 3mph
Min#5 0% incline @ 3.1mph
Min#6 0% incline @ 2.5mph
Min#7 0% incline @ 3.2mph
Min#8 0% incline @ 2.5mph
Min#9 0% incline @ 3.3mph
Min#10 0% incline @ 2.5mph
Min#11 0% incline @ 3.4mph
Min#12 0% incline @ 2.5mph
Min#13 0% incline @ 3.5mph
Min#14 0% incline @ 2.5mph
Min#15 0% incline @ 3.5mph
Min#16 0% incline @ 2.5mph
Min#17 0% incline @ 3.5mph
Min#18 0% incline @ 2.5mph
Min#19 0% incline @ 3.5mph
Min#20 0% incline @ 2.5mph
Min#21 0% incline @ 2.5mph
Min#22 0% incline @ 2.5mph
Min#23 0% incline @ 2.5mph
Min#24 0% incline @ 2.5mph
Min#25 0% incline @ 2.5mph
Min#26 0% incline @ 2.4mph
Min#27 0% incline @ 2.3mph
Min#28 0% incline @ 2.2mph
Min#29 0% incline @ 2.1mph
Min#30 0% incline @ 2.0mph

bigtavi8

02-05-2010, 05:56 PM

CreatineAmonster

03-05-2010, 02:18 PM

Hey creatinemonster. You still training at central more in the morning times due to your work and schedule. In a few weeks ill be there 1 week out doing 2 day cardios so i hope i can see ya and show you how everything is progressing. You staying very focused and making improvements every week keep it up buddy.

Yeah I am still at central I have been working out at work as well lol. I like doing back workouts and leg workouts at work cause they have better machines lol. But I still do chest, arms and shoulders at central and do my cardio on non lifting days. I definatly will try and catch up with ya man let me know what times you head in at.

I am hoping to go to the miss show since due to car issues I couldn't make the stratford show but right now money is tight so we will have to see how it goes. I read your blog everday man you are a serious inspiration of sticking to the rules that I am trying real hard to emulate.

CreatineAmonster

04-05-2010, 02:02 AM

Shoulders

Overhead Press 55/8, 65/8, 75/8 x 2

Rear Delt Mach 30/8, 60/8, 90/8 x 2

Cable Lat Raises 20/8, 30/8 x 3

Face Pulls 40/8, 50/8, 60/8 x 2

Front Lat Raise/Side L.R. superset 10/8, 15/8, 20/8 x 2

D.B. Shrugs 50/8, 55/8, 60/8 x 2

Cardio 30mins on treadmill 1 min intervals between 2.5 and 4mph actually was jogging for 3 mins in total the intervals of 3.8,3.9 and 4mph were all a jog pace for me was kinda fun to get my azz moving like that.

CreatineAmonster

04-05-2010, 01:44 PM

Arm day

EZ Bar Curls 30/8, 40/8, 50/8, 60/8

EZ Tri Overhead Ext 30/8, 40/8, 50/8, 60/8

Alt DB curls 20/8, 25/8, 30/8 x 2

Tricep Pushdowns 60/8, 80/8, 100/8, 120/8, 130/8, 140/8, 150/8

Hammer Curls/ Tri Kickback 20/8, 25/8, 30/8 x 2
(super set)

Cable Curls/ one hand cable tri ext 30/8, 40/8, 50/8 x 2
(super set)

30 mins on treadmill between 2.5 and 3.5

natenator

04-05-2010, 01:51 PM

Delt King

04-05-2010, 01:58 PM

CreatineAmonster

05-05-2010, 11:57 AM

dude all I have to say is I think you are fantatic inspiration and motivation for ALL of us.

At your weight I can't imagine it being easy and I'd imagine it would be easy to make excuses to not go to the gym or cheat a bit on your diet, etc but you don't seem to do that and I think that's awesome.

I think when I drop 50lbs for a show that's some kind of amazing accomplishment but what you are doing I can't even imagine how good it must feel.

Thank you for being here!

Agreed!

Wow I am truly humbled thank you both of you.

I always enjoyed lifting and back in 06 I really made up my mind to change the problem was that at just shy of 500lbs everything I did seemed to result in injuries to my back , ankles and knees. I really had fuked myself by being so lazy for so long. I was always a big kid but also very active. I ran cross country in highschool at around 285lbs, always played Basketball, hockey ect ect...

Back then I always said if my wieght started to affect the way I live I would make a point of losing it. Well as I got stuck in the factory rut after high school ie/ 7 days a week 12 hours a day that all went out the window.

So long story short (too late) after a lot of debate and frustration I decided to get the gbs. Not so I wouldn't have to work at this thing but so I could. It is a much more serious procedure then most think and there is alot of possible complications which although rare do include death. I made up my mind that if I was going to do this I was going to do everything I can to make the most of it.

Honestly it really is amazing having the surgery makes every aspect easier. You have to eat your protein and supps first and formost to make sure you get what you need. Hunger is not really an issue so you are eating like you are suppose to in order to supply what you need not for fun. The exercise is easier as you lose the weight and much more effective with a proper caloric deficit.

If took me a little over a year to lose the 50lbs I had to in order to get the surgery. I have lost 75lbs since in just a touch over 3 months this helps with motivation. Comments like this from everyone out here helps too so thanks again.

madvillain

07-05-2010, 06:43 PM

It's good to see you're sticking to it man ! i like reading your log it's inspiring

_Z_

07-05-2010, 09:37 PM

already such an accomplishment, thanks for keeping this log.

CreatineAmonster

09-05-2010, 11:22 PM

It's good to see you're sticking to it man ! i like reading your log it's inspiring

already such an accomplishment, thanks for keeping this log.

Thanks and thank you guys for commenting and following it helps keep me motivated.

So I took my first weekend off. I have had a couple off days but made sure to get all my workouts in last week so I could have fri,sat and sun to focus on the misses on her special day. It was good I had some soreness that was constant and it has gone away. Working in a factory on the assembly line means often that my shoulders and back are sore all the time but I had a half day friday and sat and sun off and am feeling great looking forward to lifting tommorow. Going to flip my chest and back day I think it will work better for me in the long run. Hope everyone else is doing good and Happy Mothers day to any moms out here.

CreatineAmonster

11-05-2010, 01:48 AM

Back Day

Assisted Pull ups -140/8, -135/8, -130/8 x 2

Deads 95/8, 115/8, 135/8 x 2

Seated Rows 80/8, 120/8, 140/8 x 2
(wide grip)

(narrow grip) 60/8, 80/8, 100/8 x 2

One Arm rows 35/8, 40/8, 45/8 x 2

Lat Pulldown Front 80/8, 100/8, 120/8 x 2

Lat Pulldown Back 60/8, 80/8, 100/8 x 2

Man did I feel good today taking 3 days off really helped me get rid of some of that persistant soreness I have from being a fat azz and working on an assembly line.

rtspeeddemon

20-05-2010, 09:08 AM

Great job man you should be proud of your efforts keep it up!

CreatineAmonster

21-05-2010, 12:45 AM

Great job man you should be proud of your efforts keep it up!

Thanks man I appreciate the support

CreatineAmonster

21-05-2010, 12:48 AM

Hey guys I have not posted out here in a while as I am crazy off the chain busy right now. I am still hitting the gym although I had to change to a 3 day a week full body workout for the next couple weeks for time needs. I am also doing my cardio outside for the most part trying to get some extra vit D and what not. I am still loosing and I am hoping that by my B day on July 21 will be down a total of 150lbs and when I hit that mark will post some before and afters.

I am off to bed but will start logging the new workouts as of monday to get myself back in the habit.

CreatineAmonster

27-10-2010, 07:13 PM

Alright took the summer off to do almost strickly Cardio but have been back in the gym for a bit and starting to get some strength back so I think it is time to kick this log back into full gear.

I am doing a 4 day split as follows

Chest
Back Shoulders
Arms
Legs

1 time through at 8 reps then 9 then 10 then up weight

At least 1 rest day for every 4 workouts 2 rest days if needed

Monday October 11th 2010

Bench Press 2 warm up sets 115lbs / 8reps x 3 sets

Incline Press 70lbs / 8reps x 3 sets
(Smith Mach)

Decline Bench 85lbs / 8reps x 3 sets

Flat Bench Flys 20lbs / 8reps x 3 sets

Incline Bench Flys 20lbs / 8reps x 3 sets

10 mins on Bike / 20 mins on treadmill

Tuesday Oct 12

Back and Shoulders

Assisted Chin ups 170lbs/8 x 3

Seated Row Mach 75lbs / 8 reps x 3 sets

Lat Pull downs 75lbs / 8 reps x 3 sets

One Arm DB rows 20lbs / 8 reps x 3 sets

DB shoulder press 20lbs / 8 reps x 3 sets

Lat Raises 20lbs / 8 reps x 3 sets

Upright Rows 30lbs / 8 reps x 3 sets

Shoulder Shrugs 40lbs / 8 reps x 3 sets

Lower Back Ext 8 x 3 sets

Wed Oct 13th

E Z Bar Curl 40lbs / 8 reps x 3 sets

Close Grip Bench 40lbs / 8 reps x 3 sets

EZ Bar Preacher 30/ 8 x 3

Scull Crushers 30/ 8 x 3

Alt DB curls 20 / 8 x 3

Tricep Push Downs 60 / 8 x 3

Hammer Curls 20 / 8 x 3

DB Tri Kickbacks 15/ 8 x 3

Rev Curls 30/ 8 x 3

Wrist Roller 10 up and downs

10-14-2010

Leg Day

Body Weight Box Squats Paralel x 8, - 1" x 8, -2 " x 8, -3" x 8

90 degree Leg Press 270lbs / 8 reps x 3 sets

Leg Curls 70 / 8 x 3

Leg Ext 70 / 8 x 3

Leg Press Mach Calve Raises 150 / 10 x 3

Standing Body Weight Calve Raises 10 x 3

10 mins Treadmill Walk/ Run

OCT 15 2010

Bench Press 115lbs / 9 reps x 3 sets

Incline Press 70lbs / 9 reps x 3 sets
(Smith Mach)

Decline Bench 85lbs / 9 reps x 3 sets

Flat Bench Flys 20lbs / 9 reps x 3 sets

Incline Bench Flys 20lbs / 9 reps x 3 sets

OCT 17 2010

Back and Shoulders

Assisted Chin ups 170lbs/9 x 3

Seated Row Mach 75lbs / 9 reps x 3 sets

Lat Pull downs 75lbs / 9 reps x 3 sets

One Arm DB rows 20lbs / 9 reps x 3 sets

DB shoulder press 20lbs / 9 reps x 3 sets

Lat Raises 20lbs / 9 reps x 3 sets

Upright Rows 30lbs / 9 reps x 3 sets

Shoulder Shrugs 40lbs / 9 reps x 3 sets

Face Pulls 60lbs / 9 reps x 3 sets

Lower Back Ext 8 x 3 sets

Cardio 20 mins on the lifecycle and 40 on the treadmill

OCT 19 2010

E Z Bar Curl 40lbs / 9 reps x 3 sets

Close Grip Bench 40lbs / 9 reps x 3 sets

EZ Bar Preacher 40/ 9 x 3 ^

Scull Crushers 30/ 9 x 3

Alt DB curls 20 / 9 x 3

Tricep Push Downs 70 / 9 x 3 ^

Hammer Curls 20 / 9 x 3

DB Tri Kickbacks 15/ 9 x 3

Rev Curls 30/ 9 x 3

Wrist Roller 10 up and downs

Body Weight Box Squats Paralel x 9, - 1" x 9, -2 " x 9, -3" x 9

90 degree Leg Press 270lbs / 9 reps x 3 sets

Leg Curls 90 / 9 x 3 ^

Leg Ext 90 / 9 x 3 ^

Leg Press Mach Calve Raises 150 / 10 x 3

Standing Body Weight Calve Raises 10 x 3

1 hr on the Treadmill Walking between 3mph and 4mph

10-21-2010

Bench Press 115lbs / 10 reps x 3 sets

Incline Press 70lbs / 10 reps, 70lbs / 10 reps , 70lbs / 16 reps
(Smith Mach)

Decline Bench 85lbs /10 reps,85lbs /10 reps,85lbs /20 reps

Flat Bench Flys 20lbs / 10 reps x 3 sets

Incline Bench Flys 20lbs / 10 reps x 3 sets

10-22-2010

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

Back and Shoulders

Assisted Chin ups 170lbs/10 x 3

Seated Row Mach 75lbs / 10 reps x 3 sets

Lat Pull downs 80lbs /10 reps, 80lbs /10 reps, 80lbs/ 20 reps

One Arm DB rows 20lbs / 10 reps x 3 sets

DB shoulder press 20lbs / 10 reps x 3 sets

Lat Raises 20lbs / 10 reps x 3 sets

Upright Rows 30lbs / 10 reps x 3 sets

Rev Lat Raises 20lbs / 10 reps x 3 sets

10 24 2010

E Z Bar Curl 40lbs / 10 reps x 2 sets, 40 / 20 reps ^

Close Grip Bench 40lbs / 10 reps x 2 sets, 40 / 20 reps

EZ Bar Preacher 40/10, 40/10, 40/10 ^

Scull Crushers 40/10, 40/10, 40/10 ^

Alt DB curls 25/10 x 3

Tricep Push Downs 90 / 10 x 3 ^

Hammer Curls 25 / 10 x 3

DB Tri Kickbacks 15/ 10 x 3

Rev Curls 40/10 reps x 3 sets

Wrist Roller 10 up and downs

30 mins on treadmill

10 25 2010

Leg Day

Body Weight Box Squats Paralel x 10, - 1" x 10, -2 " x 10, -3" x 10

90 degree Leg Press 340lbs / 10 reps x 3 sets ^

Leg Curls 90 / 10 x 3

Leg Ext 90 / 10 x 3

Leg Press Mach Calve Raises 150 / 10 x 3

Standing Body Weight Calve Raises 10 x 3

1/2 hr on the Treadmill

10 27 2010

Bench Press 135lbs / 8 reps x 3 sets

Incline Press 90lbs / 8 reps x 3 sets
(Smith Mach)

Decline Bench 100lbs /8 reps x 3 sets
(Machine)

Cable Flys 50lbs / 8 reps x 3 sets

Incline Bench Flys 25lbs / 8 reps x 3 sets

30 mins treadmill

tiramisu

27-10-2010, 08:44 PM

Keep it up. Consistency will get you there.

macka

28-10-2010, 02:56 PM

way to go. My one sagely advice I was given and its true to me, is this

Life is only a long hard road if you let it be that way.

tex

28-10-2010, 07:33 PM

nice work bro.....consistency is key!!!!!

Talo

28-10-2010, 09:25 PM

What is your weight at now ?

CreatineAmonster

28-10-2010, 10:47 PM

Keep it up. Consistency will get you there.

way to go. My one sagely advice I was given and its true to me, is this

Life is only a long hard road if you let it be that way.

nice work bro.....consistency is key!!!!!

Thanks guys I am really concentrating on consistency I really want to stick with what I am doing and have had some success it is easier and easier to drag my sorry ass out of bed in the morning and hit the gym before work

What is your weight at now ?

I am down to 333lbs but am currently using Creatine and will be for about 2 more weeks then I will take a break till the new year when I stop using the mono I usually drop any where from another 5 to 10 lbs of water so reality prob like 323lbs down from a highest of 495lbs.

It was cool cause I went into Supp shop where Tavi works and I have not seen him for a few months and he didn't recognize me at first lol. Took the summer off to hit the bike and walking hard now time to keep warm and lift hard,

CreatineAmonster

31-10-2010, 11:16 AM

10-28-2010

Back and Shoulders

Assisted Chin ups 170lbs/8 x 3

Seated Row Mach 87.5lbs / 8 reps x 3 sets

Lat Pull downs 87.5lbs / 8 reps x 3 sets

One Arm DB rows 25lbs / 8 reps x 3 sets

DB shoulder press 25lbs / 8 reps x 3 sets

Lat Raises 20lbs / 10 reps x 3 sets

Upright Rows 40lbs / 8 reps x 3 sets

Shoulder Shrugs 50lbs / 10 reps x 3 sets

Face Pulls 70lbs / 8 reps x 3 sets

Rev Lat Raises 20lbs / 10 reps x 3 sets

Lower Back Ext 8 x 3 sets

Cardio 30 mins on the lifecycle and 40 on the treadmill

10-30-2010

Arms

E Z Bar Curl 40lbs / 8 reps

Close Grip Bench 40lbs / 8 reps

EZ Bar Preacher 40/8 x 3

Scull Crushers 40/8 x 3

Alt DB curls 25/8 x 3

Tricep Push Downs 90 / 8 x 3

Hammer Curls 25 / 8 x 3

DB Tri Kickbacks 20 / 8 x 3

Rev Curls 40/8 reps x 3 sets

30 mins on treadmill

Off to do legs in about an hour.

stfuhaters

31-10-2010, 02:52 PM

This is by far the most motivational thread I've read on here so far !!!! KEEP IT UP CM !

CreatineAmonster

31-10-2010, 04:34 PM

This is by far the most motivational thread I've read on here so far !!!! KEEP IT UP CM !

Thanks man people out here have been a huge help to me both out here and IRL.

I weighed in today for my Nov 1st as tommorow is a day off. I weighed in at 333lbs. I weighed that much a couple weeks ago but have been taking 10g of creatine for 2 weeks now. I take 10g a day for 30 days then I take 30 days off. At the end when I go off I will have a significant drop in water weight.

At 333lbs that is a total lost from my highest of 495lbs for a total of 162lbs

Pretty happy with that and I am finally starting to get my strength back a bit as well.

CreatineAmonster

31-10-2010, 04:35 PM

Leg Day

Body Weight + 20lbs db's Box Squats Paralel x 10, - 1" x 10, -2 " x 10, -3" x 10

90 degree Leg Press 360lbs / 8 reps x 3 sets

Leg Curls 100 / 8 x 3

Leg Ext 100 / 8 x 3

Standing Body Weight Calve Raises 15 x 3

1/2 hr on the Treadmill

CreatineAmonster

03-11-2010, 02:25 AM

CHest Day

Decline PRess

65/9, 85/9, 105/9, 125/9 x 3

Bench Press

115/9, 135/9 x 3

Incline Press

65/9, 85/9 x 3

Flat Bench Flys

25/9 x 3

Inclince Bench Flys

25/9 x 3

CreatineAmonster

04-11-2010, 01:20 AM

Todays Back and Shoulders

Back and Shoulders

Bent Over BB Rows 85lbs /9 x 3

Dead Lifts 135lbs / 9 reps x 3 sets

Lat Pull downs 80 lbs / 9 reps x 3 sets

One Arm DB rows 25lbs / 9 reps x 3 sets

BB Overhead Press 75lbs / 9 reps x 3 sets

Lat Raises 20lbs / 10 reps x 3 sets

Shoulder Shrugs 50lbs / 10 reps x 3 sets

Face Pulls 70lbs / 9 reps x 3 sets

Rev Lat Raises 20lbs / 10 reps x 3 sets

Lower Back Ext 9 x 3 sets

macka

04-11-2010, 09:51 AM

Hey CA,

How are the joints feeling? Also did Tavi point out the benefits of CLA and ALA to you?

CreatineAmonster

06-11-2010, 12:25 AM

Hey CA,

How are the joints feeling? Also did Tavi point out the benefits of CLA and ALA to you?

My Joints feel great actually I have to be really careful with any kind of fat sups as they can cause serious upset of my digestive system post op. I do eat Salmon and Natty PB as well as nuts regularly.

CreatineAmonster

06-11-2010, 12:26 AM

Bar Bell Curl 45lbs / 9 reps, 55lbs / 9 reps x 3

Close Grip Bench 65lbs / 9 reps x 3

DBell Preacher 20/9 x 3

Over head Tri Ext EZ Bell 55lbs/9 x 3

Alt DB curls 30/9 x 3

Tricep Push Downs 105/9 x 3

Hammer Curls 30 / 9 x 3

DB Tri Kickbacks 25/ 9 x 3

Rev Curls 40/9 reps x 3 sets

CreatineAmonster

06-11-2010, 08:29 PM

Box Squats Barbell 45/ 10, 65/10, 75/10 x 3

Hack Squats 90/10, 90/10, 90/7

Leg Curls 50/10 x 3

Calve Raises 15 x 3

Heavy Bag work 10/ 1 min rounds of punches, elbows and kicks

Tommorow is off then I am going to settle into my new 3 day split till the new year.

Day 1 = Chest and Tris
Day 2 = Back and Bi's
Day 3 = Legs and Shoulders
Day 4 OFF
Day 5 Repeat

Cardio will be in the morning seperate from lifting 30 mins to 1 hr but will do things like bag work different cardio type things after my workouts for 10 to 20 mins depending on the workout.

CreatineAmonster

08-11-2010, 08:49 PM

Chest And Tri's

Decline Bench 65/10, 85/10, 95/10 x 3

Flat Bench 95/10, 115/10, 135/10 x 3

Incline DB Press 30/10 x 3

Incline DB Flys 25/10 x 3

Close Grip Bench 95/10 x 3

Tricep kickbacks 20/10 x 3

Tricep Pressdowns 105/10 x 3

One Hand Tri Pressdowns 30/10 x 3 30/10/9/8/7/6/5/4/3/2/1

New Workout felt great was a little longer and tougher then just chest day but got good work on both body parts expecially with the drop set at the end my tri's were seriously on fire at the end of that set

Oh yeah weighed in today as I stopped taking creatine ect for a bit I was at 335lbs up from 333 a week ago sure it is water which will disapear along with some fat by the end of the week/

CreatineAmonster

09-11-2010, 11:35 PM

Back and Bi's

Bent Over BB rows 45/10, 65/10, 75/10 x 3

Deadlifts 95/10, 115/10, 135/10 x 3

One Arm Rows 30/10 x 3

Lat Pulldowns 80/10 x 3

Seated Cable Rows 80/10 x 3

Barbell Curls 65/10 x 3

ALt DB Curls 25/10 x 3

DB PReacher Curls 20 /10 x 2, 20/10,/8,/6,/4,/2

CreatineAmonster

12-11-2010, 07:25 PM

OK today was the first time I used Betancourt's BullNoX as my Pre Workout Supp. I have used SuperPump250 and NoExplode before but I definatly like the BullNox Best of the three. I only used one scoop had a great rush and pump for the whole hour and a half.

Raised alot of my weights as I was feeling strong and had lots of endurance

Decline Press 85/10, 105/10, 125/10 x 3

Bench Press 115/10, 135/10, 145/10 x 3 (these went up easier this week then 135 did last week )

Incline DB Press 35/10 x 3

Incline Flyes 25/10 x 3

Tricep Pushdown 75/10, 95/10,105/10 x 3

Close Grip BP 65/10, 85/10 x 3

DB kickbacks 20/10 x 3

One Hand Tri Push Downs 35/10 x 2, 35/10/8/6/4/2

This is the best I have felt since I started lifting again I raised all my main lifts and didnt struggle much at all.

CreatineAmonster

12-11-2010, 07:27 PM

Nj_knqlBmMU?fs not sure how to embed vids out here lol

http://www.youtube.com/watch?v=Nj_knqlBmMU

CreatineAmonster

15-11-2010, 01:19 PM

Hardest Workout Yet Bar None

Back/Bi's/Side and Rear Delts/Traps

Bar Bell Rows 45/10, 65/10, 85/10 x 3

Bar Bell Shrugs 65/10, 85/10, 105/10 x 3

Bar Bell Curls 45/10, 65/10 x 3

One Arm Rows 30/10 x 3

Alt D.B. Curls 25/10 x 3 ( I tried going to 30 but couldn't hold good form so will start raising reps on this for a while)

Dead Lifts 95/10, 125/10, 145/10, 185/6, 185/3

Side Lat Raises 25/10 x 3

Rear Lat Raises 25/10 x 3

Lat Pulldowns 90/10 x 3

Strait Arm Lat PD's 40/10 x 3

DB Shrugs 50/10 x3

30 mins on treadmill

I also weighed in at 331lbs I am seriously knocking on the 320's which I need to hit this week to get to the 300's by Jan 1st

power1972

15-11-2010, 04:48 PM

im new here and been reading your log. great work and keep it up. 300-310 by jan. should not be a problem with you.:hu:troll

CreatineAmonster

23-11-2010, 12:09 AM

Thanks man and welcome I have been laxed lately about getting my workouts up here but I have them all writen down so I will get it caught up this weekend.

Also so you guys know I weighed in at 325lbs this week for a total loss of 170lbs so far getting closer

Sean Summers

23-11-2010, 02:15 PM

Great progress so far. If you need a training partner for a workout hit me up with a PM.
SS

Zylo

23-11-2010, 03:53 PM

Buddy! I just read your post here!

You are doing such a great job and should be totally proud of yourself! Amazing progress, keep it up, you're doing everything right and doing what YOU need to do!
:yeah

CreatineAmonster

06-12-2010, 01:02 AM

Great progress so far. If you need a training partner for a workout hit me up with a PM.
SS

Thanks man are you in the windsor area ???

Buddy! I just read your post here!

You are doing such a great job and should be totally proud of yourself! Amazing progress, keep it up, you're doing everything right and doing what YOU need to do!
:yeah

Thanks I am really happy with the new life I am digging up for myself, I have learned what setting goals and accomplishing them feels like and I am really starting to get use to making the mark.

Speaking of which I had a wedding today. I started this journey at 495lbs and a size 76" waist and for the wedding I had to buy a pair of 48's thats a nice 28" gone for good am getting ready to start my lifting again after a nice long weekend off I am really hoping to be more steady with posting my workouts out here. Thanks for all the support everyone/

CreatineAmonster

07-12-2010, 01:20 AM

Back at it today and remebering to log it lol

Chest Tris and Front Delts

Decline Press 115/8, 135/8, 155/8 x 3

Bench Press 115/8, 135/8 x 3

Incline D.B. Press 35/8, 40/8, 45/8 x 3

Overhead Press 45/8, 65/8 x 3

Close Grip Bench Press 115/8 x 3

Tricep Pushdowns 120/8 x 3

Incline Flys 30/8 x 3

Tricep Kickbacks 20/8 x 3

CreatineAmonster

10-12-2010, 01:09 AM

12-08-2010

LEgs

Squats (BOX) 45/8, 55/8, 65/8 x 3

D.B. Squats 35's/8 x 3

Hack Squats 150/8 x 3

Frog Squats 8 x 3

Standing Leg Curls 40lbs x 8 x 3

12-09-2010

Rest Day

Today

Back/Bis/RearDelts

Dead Lifts 115/8, 135/8, 185/8 x 3

Lat Pulldowns 90/8 x 3

Seated Rows 90/8 x 3

Bar Bell Curls 65/8 x 3

Face Pulls 95/8 x 3

Rear Lat Raises 25/8 x 3

ALt DB Curls 25/8 x 3

Preacher DB Curls 20/8 x 3

DB shrugs 45/8, 50/8, 55/8, 60/8
__________________

CreatineAmonster

14-12-2010, 05:37 AM

Monday Dec 13th

Decline Press 95/9, 115/9, 135/9, 155/9, 165/9

Bench Press 135/9, 155/9, 165/9 x 2

Incline DB Press 40/9 x 3

Close Grip Bench 45/9, 65/9, 95/9, 115/9 x 3

Overhead Press 45/9, 55/9, 65/9

Tricep Pressdown 105/9, 115/9, 125/9 x 3

Tricep Kickbacks 20/9 x 3

One Hand Tri Pushdowns 45/9 x 3

CreatineAmonster

15-12-2010, 01:12 PM

Dec 13

Leg Press 180/9, 270/9, 360/9, 450/9, 500/6

Leg Ext 100/9 x 3

Leg Curls 100/9 x 3

Calve Raises 15 x 3

Frog Squats 10 x 3

CreatineAmonster

16-12-2010, 01:00 AM

Dec 15th

Dead Lifts 135/9, 155/9, 175/9

Lat Pulldowns 100/9 x 3

Strait Arm Lat Pull Down 45/9 x 3

Seated Rows 100/9 x 3

Bar Bell Curls 45/9, 55/9, 65/9

Face Pulls 95/9 x 3

Rear Lat Raises 25/9 x 3

Alt DB Curls 25/9 x 3

Hammer DB Curls 30/9 x 3

DB shrugs 60/9, 65/9, 70/9

maximus14

16-12-2010, 01:31 PM

great job thus far, keep it up

CreatineAmonster

16-12-2010, 08:52 PM

great job thus far, keep it up

Thanks man I am loving lifting at this point just got to get my self on point with my cardio looking to do somthing about that in the new year. I do cardio but am not as commited as I have become to my lifting.

CreatineAmonster

18-12-2010, 01:06 AM

Dec 17

Decline Press 115/10, 135/10, 155/10 x 3

Bench Press 135/10, 155/10 x 3

Incline DB Press 40/10 x 3

Incline Flys 35/10 x 3

Close Grip Bench 95/x 10 x 3

Overhead Press 45/9, 55/10 x 3

DB Flys 15/10 x 3

Tricep Pressdown 130/10 x 3

Tricep Kickbacks 20/10 x 3

One Hand Tri Pushdowns 45/10 x 3

CreatineAmonster

19-12-2010, 01:53 AM

Dec 18th

Tonight was Leg Day #2 or Squat Day

Barbell Squat Box Squats 45/10, 65/10, 85/10 x3

D.B. Squats 40/10 x 3

Standing Leg Curls 60/10 x 3

Frog Squats (Body Weight) 12 x 3

Standing Calve Raises (Body Weight) 15 x 3

CreatineAmonster

19-12-2010, 08:42 PM

Dead Lifts 135/10, 155/10, 165/10 x 3

Lat Pulldowns 105/10 x 3

Seated Rows 105/10 x 3

Bar Bell Curls 65/10 x 3

Face Pulls 95/10 x 3

Rear Lat Raises 25/10 x 3

ALt DB Curls 25/10 x 3

Hammer DB Curls 20/8 x 3

DB shrugs 60/10, 65/10, 70/10, 75/10 x 3

One Arm Rows 30/10 x 3

CreatineAmonster

21-12-2010, 11:52 PM

Dec 21st

Chest Tris and Front Delts

Decline Press 135/10, 155/10, 175/10, 175/10, 175/8

Bench Press 135/10, 155/10, 165/10, 165/10, 165/9

Incline D.B. Press 40/10 x 3

Overhead Press 45/8, 65/8 x 3

Close Grip Bench Press 115/10 x 3

Tricep Pushdowns 105/10,115/10, 130/10 x 3

Incline Flys 30/10 x 3

Tricep Kickbacks 20/10 x 3

bcaamuscle

23-12-2010, 12:44 AM

What are you doing for cardio? How long are you rest periods between sets and exercises?

CreatineAmonster

25-12-2010, 08:11 PM

What are you doing for cardio? How long are you rest periods between sets and exercises?

Up till now I have been walking on the treadmill for 30 mins on lifting days steady state about 3 mph to 3.5 depending how I am feeling and 1 hr on non lifting days.

I am going to be raising that a little in the new year as I am planning on setting some walking goals like 5k / half marathon maybe even a marathon for summer.

I take as long as I need on the big compounds at the start of my workout. up to 3 or 4 mins if I am really lifting hard. For Iso movements 1 to 2 mins max.

I am thinking of doing 12 weeks or so of Stronglifts 5x5 starting tommorow and go back to this type of split later but I am torn because I have not platued yet.

CreatineAmonster

27-12-2010, 05:35 PM

Dec 27th Chest / Tri's / Front Delts

Deline Bench 155lbs/10 x 3

Flat Bench 145lbs/10 x 3

Incline D.B. 40's/10 x 3

O.H. Press 75lbs/10 x 3

Incline Flys 30lbs/ 10 x 3

Front Delt Raises 20lbs/ 10 x 3

Close Grip Bench 95lbs/10 x 3

Tricep Press Downs 120lbs/10, 120lbs/10, 120lbs/9

A little lighter weight as I started working out with a partner today the pace of my workout increased and less rest in between sets meant lowering working weights.

Christmas eating for a week kicked my ass a bit I am up to 330lbs today. I know most is water and will come off quick as I am tight on the diet again starting today just needed some pumpkin pie and cranberry's for a couple days :). Still hoping to hit great numbers for Jan 1st and Jan12th which will be one year post op.

CreatineAmonster

28-12-2010, 05:17 PM

Dead Lifts 135/10, 165/10, 185/10, 200/10 , 200/6

Lat Pulldowns 90/10 x 3

Seated Rows 90/10 x 3

Bar Bell Curls 55/10 x 3

Face Pulls 95/10 x 3

ALt DB Curls 25/10 x 3

Hammer DB Curls 25/10 x 3

DB shrugs 60/10, 70/10, 80/10 x 3

Nautalus Rear Delt 50/10 x 3

CreatineAmonster

03-01-2011, 11:53 PM

Alright took some extra rest days off during the holidays and started back today with a little lighter weight and volume as a sort of light deload phase.

Decline Bench 155lbs/10 x 3

Flat Bench 135lbs/10 x 3

Incline D.B. 45's/10 x 3

O.H. Press 45lbs/10 x 3

Incline Flys 30lbs/ 10 x 3

Close Grip Bench 95lbs/10 x 3

Tricep Press Downs 105lbs/10 x 3

One Hand Cable kickbacks 35/10 x 3

CMoney

04-01-2011, 11:34 AM

CreatineAmonster

05-01-2011, 08:40 AM

Dead Lifts 135/10 x 3

Lat Pulldowns 70/10 x 3

Seated Rows 70/10 x 3

Bar Bell Curls 45/10 x 3

Face Pulls 75/10 x 3

One Arm Rows 25/10 x 3

ALt DB Curls 25/10 x 3

Hammer DB Curls 25/10 x 3

DB shrugs 70/10 x 3

Nautalus Rear Delt 60/10 x 3

CreatineAmonster

05-01-2011, 08:44 AM

Great journal! Keep hangin' it and bangin' it in 2011. As you well know, every journey, even those that are miles long, begin with single steps.

How are you feeling about your progress? Energy? Strength? Vitality? Are you enjoying the process?

Thanks for the visit and kind words.

I really love my progress I live a totally different life now then I did when I was 495lbs.

I have way more energy, strength and Vitality. As far as the process goes I love parts of it like Lifting, eating healthy but struggle to enjoy cardio inside. I didn't mind it in the summer when I could go for a nice long walk outside or ride my bike for an hour or so but I really struggle to use the treadmill or exercise bike at the gym. Once I get that final piece of the puzzle down and commited as much as I have the other aspects I think I will see good progress from it.

I can't even think of not lifting though. I have been sick the last few days took 2 vacation days from work but didn't miss a workout lol

CMoney

05-01-2011, 11:09 AM

Thanks for the visit and kind words.

I really love my progress I live a totally different life now then I did when I was 495lbs.

I have way more energy, strength and Vitality. As far as the process goes I love parts of it like Lifting, eating healthy but struggle to enjoy cardio inside. I didn't mind it in the summer when I could go for a nice long walk outside or ride my bike for an hour or so but I really struggle to use the treadmill or exercise bike at the gym. Once I get that final piece of the puzzle down and commited as much as I have the other aspects I think I will see good progress from it.

I can't even think of not lifting though. I have been sick the last few days took 2 vacation days from work but didn't miss a workout lol

Awesome stuff!

With the cardio, just stop thinking of it as a "struggle." It may be tough somedays but doing the tough stuff (making sacrifices) is what sets you above the rest out there.

Here's some food for thought from Scott Abel:

Empowered people seek self-mastery. Therefore they don’t look at sacrifice as suffering. And they certainly do not indulge their egos with the energy of martyrdom. Empowered people do not look at self-discipline and sacrifice as some kind of level of suffering at all. They never feel like they ‘have to’ do such and such a task or practice. Empowered people just have an internal compass for willingness (not willpower). From my experience it simply cannot be taught, although it may be learned. It’s all about paying a toll for achievement or outcome. Some people merely measure themselves with goals, while others employ goals as part of a process to self-mastery. And empowered people are just more willing to pay the tolls of self-discipline and sacrifice. Some people are willing to pay a toll, some of the time. Some people are willing to pay the entire toll, but only in specific areas of want or need. And some people always want to self-negotiate and therefore only ever endeavour to pay part of the toll. All of these are about the low form of willpower. Empowered people are simply willing people, willing to invest themselves in the whole toll required for self-mastery.

Stay powerful!!

CreatineAmonster

06-01-2011, 09:44 PM

Leg day

Squats bodyweight/10 , 45/10, 65/10 x 3

( This is the only exercise I actually raised the intensity on I went from doing box squats and DB squats to strait Back Squats.)

Leg Curls 70/10 x 3

Leg Ext 70/10 x 3

Frog Squats 10 x 3

Calve Raises 15 x 3

Thanks for the words of encouragment I actually thought about changing my attitude today and kicked it on the treadmill for an hour and worked at enjoying it. Still not the same as lifting but it did suck a little less so I guess thats a start. I definatly believe that where our minds go we will follow so I am taking your advice to heart thanks agian.

CMoney

07-01-2011, 01:45 PM

Nate, you're so original! Did your brain really struggle for that girlie little insult? Congrats! Have a lollipop, cocksucker.

Roxy72

08-01-2011, 09:08 PM

Great log!! I'm so impressed with your story and your dedication. Reading it was just the motivation I needed to keep going in my own journey. Keep up the good work!! All the best to you in your goals for 2011. I'll be following along! :)

CreatineAmonster

08-01-2011, 11:22 PM

I'm curious, do you let Scott butt **** you with lube or does spit work well enough? Well all the espousing of Scott's riches that you do he must be receiving some sweet ass (pun intended) perks from you...

Hey could you please keep these type of comments out of my thread. I don't really think this is appropriate way to talk to any woman at all let alone the fact that this has nothing to do with the thread and is just ignorant period.

Thanks

Great log!! I'm so impressed with your story and your dedication. Reading it was just the motivation I needed to keep going in my own journey. Keep up the good work!! All the best to you in your goals for 2011. I'll be following along! :)

Thank you very much I am humbled to think it could be motivational to anyone but it is crazy kind of you to say so and I appreciate the support.

CreatineAmonster

08-01-2011, 11:34 PM

Yesterday Was Chest Day

Decline Bench 155lbs/11 x 3

Flat Bench 135lbs/11 x 3

Incline D.B. 40's/11 x 3

O.H. Press 45lbs/11 x 3

Incline Flys 30lbs/ 11 x 3

Close Grip Bench 95lbs/11 x 3

Tricep Press Downs 105lbs/11 x 3

One Hand Cable kickbacks 35/11 x 3

CMoney

09-01-2011, 12:18 PM

Thank you very much I am humbled to think it could be motivational to anyone but it is crazy kind of you to say so and I appreciate the support.

Don't underestimate how powerful it is to hear about someone's real success. This thread has inspired me, too.

CreatineAmonster

09-01-2011, 01:35 PM

Don't underestimate how powerful it is to hear about someone's real success. This thread has inspired me, too.

Thanks I too have been inspired buy others thread just guess I never thought mine would do that lol.

I have had 2 people at work tell me as well that seeing me head to the gym everyday at lunch (we have gym's at work) has given them some conviction to get in there themselves. This is good for me cuz I know they are going so if I have thoughts at lunch of skipping a workout I don't cuz I know there will be the "hey where were you today" questions lol.

CreatineAmonster

11-01-2011, 04:35 PM

Dead Lifts 135/11 x 3

Lat Pulldowns 70/11 x 3

Seated Rows 70/11 x 3

Bar Bell Curls 45/11 x 3

Face Pulls 75/11x 3

One Arm Rows 25/11x 3

ALt DB Curls 25/11x 3

Hammer DB Curls 25/11x 3

DB shrugs 70/11x 3

Nautalus Rear Delt 60/11x 3

CreatineAmonster

11-01-2011, 09:51 PM

Alright gonna try and put up some before and after pics as tommorow is 1 year since GBS.

http://i148.photobucket.com/albums/s8/heathershubby_01/aug12th08front.jpg

This is me at 465lbs I actually got up to 495lbs but didn't feel very photogenic at that point.

These are today at 316lbs down a total of 129lbs for the year and 189lbs in total

http://i148.photobucket.com/albums/s8/heathershubby_01/FrontRelaxed.jpg

http://i148.photobucket.com/albums/s8/heathershubby_01/Siderelaxed.jpg

My goal for the next year is to lose another 75lbs and get down to 250ish this year while getting stronger yet.

I am going to focus on tightening up my diet even more, being much more consistant with my cardio and lifting heavy, hard and steady.

whiteknight

12-01-2011, 09:05 AM

That's freaking awesome!!!!!

Kudos!!!!!

CMoney

12-01-2011, 12:22 PM

What whiteknight said! You must feel a million times better, eh?

Awesome job!

(nice ink, BTW. I'm a pirate freak!)

JMP

12-01-2011, 12:26 PM

Great job man , you have got the will obviously , keep with it .....

CreatineAmonster

12-01-2011, 04:27 PM

Todays workout #1

Squats Body Weight/5reps, 45lbs/5, 65/5, 85/5 x 3
Bench Press 45lbs/5reps, 95lbs/5, 115lbs/5, 135/5, 155/5 x 3
Dead Lifts 95lbs/5, 115/5, 135/5, 155/5 x 2
Incline DB Press 40lbs/10 x 3
One Arm Rows 30lbs/10 x 3
Dumbell Shrugs 60lbs/10 x 3
Plank 2 x 30 seconds ( I could not hold for the full 30 secs but kept going till it was up)

I did add a little 2 sets each to the accessory lifts in this workout as I am not a total begginer but if it turns out to be too much I will lower it back to the 1 set for 6 to 8 reps.

I also added Shrugs because I have to shrug I just have too I don't think these changes really change the idea or effectivness of the program and think that at this point I have a good idea of what I want to do and this is it. The program is great but I needed to tweak it just a bit to make it perfect for what I want to do.

BMac

12-01-2011, 05:45 PM

Dude your doing awesome! Keep it up!

CreatineAmonster

17-01-2011, 05:07 PM

Alright so got some bad news that put my life on hold for a week or so. Turns out my mom has cancer. I was pretty messed up and she also had me take her around telling everyone. I will be starting the new workout program over tommorow. I know her throat cancer is a result of her smoking and was thinking about my behaviour when watching her continue to smoke.

I have been really good about eating healthy but thought back to before when I would continue to eat things like fast food knowing they were killing me. I wonder how strong the emotional and physical addictions are that lead us to do things that we know will end our lives early.

Scary to think about it and at this point a good reminder that I could put that 200ish lbs right back on if I fall into the trap of eating that crap again.

Will post Workout tommorow.

If you are a Christian please pray for Gods will for my mom and her health.

Thanks

CMoney

18-01-2011, 01:27 PM

I absolutely will pray for your Mom's health. I'm so sorry to hear this news.

You MUST stay with the program. You cannot be of any help in your Mom's journey if you let your health slip now. As a Mom, I know of a what I speak.

Be her rock. Be your OWN rock. Stay strong, and keep taking care of number one so that you can be at your very best going forward. Knowing you are okay will do wonders for her. Your reserves and strength will not be there if you give in to those old habits and old addictions.

This is not easy, but it's the right thing to do. I'm pulling for both of you!

That which does not kill us makes us stronger.

(BUT only if we let it...)

CreatineAmonster

18-01-2011, 01:53 PM

Day #1 Week #1

Squats Body Weight/5reps, 45lbs/5, 65/5, 95/5 x 3
Bench Press 95lbs/5, 115lbs/5, 135/5, 155/5, 175/5 x 3
Dead Lifts 95lbs/5, 115/5, 135/5 x 2
Incline DB Press 45lbs/10 x 3
One Arm Rows 35lbs/10 x 3
Dumbell Shrugs 70lbs/10 x 3
Plank 2 x 15 seconds ( I could not hold for the full 30 secs)

30 mins walking between 2.5mph and 3 mph on treadmill

mouth

18-01-2011, 03:15 PM

Sorry to hear about your mom, dude...but, you're doing great! Keep with it!

bcaamuscle

19-01-2011, 12:57 PM

Best wishes to your mother. I wish you guys the best.

Just don't let yourself fall into a trap and put that weight back on, this is an amazing transformation, don't stop now!

CreatineAmonster

20-01-2011, 06:55 AM

Sorry to hear about your mom, dude...but, you're doing great! Keep with it!

Best wishes to your mother. I wish you guys the best.

Just don't let yourself fall into a trap and put that weight back on, this is an amazing transformation, don't stop now!

No worries if anything this has just made me more determined. One of the things my mom is facing is knowing that she knew smoking all her life could result in this situation. I am in the same spot all my life eating junk food and fast food and not exercising could result in early death and health problems I want to be able to say if nothing else that when I realized what I was doing I did something about it.

rated_rko

20-01-2011, 09:41 AM

keep at it...everyone has bumps in the road but youve come a long way

CMoney

20-01-2011, 12:22 PM

Kudos, my friend. There's just something really special about your story, and I know I've already said it, but I'm inspired!

CreatineAmonster

20-01-2011, 12:45 PM

keep at it...everyone has bumps in the road but youve come a long way

Kudos, my friend. There's just something really special about your story, and I know I've already said it, but I'm inspired!

Thanks and I am inspired by all the support I am getting out here had a great workout today was a little sluggish getting in to the gym but after the first couple sets of squats was ready to go.

CreatineAmonster

20-01-2011, 12:45 PM

Day #3 Week #1

Squats Body Weight/5reps, 45lbs/5, 65/5, 95/5 x 3
Bench Press 95lbs/5, 135/5, 155/5, 175/5 x 3
Dead Lifts 95lbs/5, 115/5, 135/5 x 2
Standing Overhead DB Press 35lbs/10 x 3
Lat Pulldowns 80lbs/10 x 3
Barbell Curls 45lbs/10 x 3
Frog Squats 20 x 3

30 mins walking on treadmill

CreatineAmonster

25-01-2011, 11:00 AM

Saturdays WOrkout

Squats Body Weight/5reps, 45lbs/5, 65/5, 95/5 x 3
Bench Press 95lbs/5, 115lbs/5, 135/5, 155/5, 175/5 x 3
Dead Lifts 95lbs/5, 115/5, 135/5 x 2
Overhead Squat 45lbs/10 x 3
Romanian Deads 135lbs/10

These Last 2 exercises are new to me so I treaded lightly will take time to get good form on both of them.

CreatineAmonster

25-01-2011, 11:09 AM

Yesterdays Workout

Day #1 Week #2

Squats 45lbs/5, 65/5, 95/5, 115/5 x 3
Bench Press 115lbs/5, 135/5, 155/5, 180/5 x 3
Dead Lifts 95lbs/5, 115/5, 135/5 145/5x 2
Incline DB Press 45lbs/11 x 3
One Arm Rows 35lbs/11 x 3
Dumbell Shrugs 70lbs/11 x 3
Plank 2 x 16 seconds ( I could not hold for the full 30 secs)

30 mins walking between 2.5mph and 3 mph on treadmill

countrychic

25-01-2011, 04:15 PM

WOW, your journey has been such a success C :) You are doing fantasitc.

I am very sorry to hear about your mom stay strong!

CreatineAmonster

31-01-2011, 08:37 PM

WOW, your journey has been such a success C :) You are doing fantasitc.

I am very sorry to hear about your mom stay strong!

Thank you for the support and well wishes for my mom she has not smoked in 4 days now so I am really proud of her.

CreatineAmonster

31-01-2011, 08:38 PM

Alright with all the crazyness I am going to have to workout on my breaks at work and the program I was going to do just won't fit so I am doing a split and playing it by ear till things setting down with mom.

Today

Chest and Tri's

Bench Press 95/5, 115/5, 135/5, 155/5, 175/5, 185/5, 195/5, 200/4 failed on 5

Delcine Press 135/10 x 3

Incline D.B. Press 45/10 x 3

Close Grip Bench Press 95/10, 115/10, 135/10, 135/10, 135/8

Tricep Pushdown 120/10 x 3

One arm Cable Tri Kickback 35/10 x 3

30 mins on treadmill

CMoney

31-01-2011, 10:37 PM

Nice to hear from you. Hang in there! Warm thoughts and prayers coming your way...

CreatineAmonster

01-02-2011, 05:11 PM

Nice to hear from you. Hang in there! Warm thoughts and prayers coming your way...

Thanks Crystol is was a rough week only got 1 and 1/2 workouts in so had to change it up a bit but have had 2 good sessions this week and mentally and physicall feel alot better for sure.

CreatineAmonster

01-02-2011, 05:11 PM

Lower Back was really tight this morning so had to take it easy on Deads for saftey. I use to have serious back problems 2 years ago I was down with my back every couple weeks.

Here was todays workout there still was pretty good day.

Deads 45/5, 65/5, 95/5, 115/5,135/5,155/5, 175/5 x 2

Lat Pulldowns 90/10 x 3

Seated Rows 90/10 x 3

One Arm Rows 35/10 x 3

Barbell Curls 45/10 x 3

FacePulls 75/10 x 3 Supersetted with Alt D.B. Curls 25/10 x 3

30 mins treadmill walking.

CreatineAmonster

03-02-2011, 08:45 PM

Todays Leg Workout

I was really pressed for time so I did what I could today.

Squats BW/5, 45/5, 55/5, 65/5, 75/5, 85/5, 95/5

Leg Press (old school Nautalus Mach) 260lbs/10 x 3

Leg Curls 60lbs/ 10 x 3

Leg Ext 60lbs / 10 x 3

Calve Raises 20 x 3

These Machines for whatever reason I can not do nowhere near as much weight as I can on newer machines.

CMoney

04-02-2011, 01:39 PM

Attaboy!

CreatineAmonster

11-02-2011, 06:42 PM

Alright I did work out this week just have not been spending time on this puter/

Monday

Bench Press 95/5, 115/5, 135/5, 155/5, 175/5, 195/4, 200/3
Incline DB Press 45/10 x 3
Deline Press 135/10 x 3

Tuesday

Squats 45/5, 65/5, 85/5, 105/5, 125/5, 135/5
Standing Leg Curls 60/10 x 3
Frog Squats 25 x 3
Calve Raises 20 x 3

Wednesday

Deadlifts 95/5, 115/5, 135/5, 155/5, 175/5, 195/5
Lat Pulldowns 90/10 x 3
Seated Rows 90/10 x 3
One Arm Rows 40/10 x 3
DB shrugs 80/10 x 3

CreatineAmonster

23-03-2011, 01:28 AM

Alright it has been quite a while since I posted out here as I have been dealling with My mom having esophical cancer and it is really taking over most aspects of my life. Thank God that right now it looks like there is a real good chance she will be a candidate for surgery.

So I have been basically hitting the treadmill and lifting very randomly just trying not ot lose all the progress I made to date. I have lost a couple more lbs and am really creeping back up on getting to the 200lb lost mark.

I started a pull/push/leg day program witch will in a perfect world look like this

pull/push/leg/rest/rest/repeat but will at least do all 3 workouts everyweek. This makes it easy for me to make sure I hit everything once and maybe 2x a week.

Today was the first day.

Seated Rows 60/8, 70/8, 80/8, 90/8, 100/8 x 3
Lat Pulldowns 70/8, 80/8, 90/8 x 3
One Arm Rows 35/8 x 3
E Z Bar Curl 45/8, 55/8, 65/8 x 3
Seated Alt D.B. Curl 25/ 8 x 3
Face Pulls 80/ 8 x 3

Morning Cardio 1/2 mile walk/jog

Evening Cardio Walking on treadmill for 30 mins