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Week One in the bag

post #1 of 20
3/23/08 at 9:31pm
Thread Starter 
Ok so this was the first week on the diet and today was the first workout. First workout wasn't that bad although I felt sick for about 15 minutes afterwards. You can look at my post from a few weeks ago "Critique my Workout Part II" to see what I ate.

Today & Wednesday's workout:
5 minute run as warm up
Barbell Press 3x12
Curl & Press
Lat Pulldown
DB Inc Press
Pull ups

Tomorrow Thursday's Workout
Squat 3x12
Ropes Tricep
Bent Over Rows
Dead Lift
Dips
Situp Routine consisting of 3 movements at 3x10
Lower Back Supermans
Oblique Crunches

Then on Tues/Friday
-30 minutes of steady cardio

Saturday
-15 minutes of sprint intervals

I may cut out the cereal in the morning and replace with a protein shake because even though my calories are good I have so much body fat to lose I want to cut out as much of the carbs as possible. I weighed 168lbs today with shoes and sweater on but I look like I still need to lose about 20lbs! I assume my body fat is in the neighborhood of 25% to 30%. I look good with a shirt on, although my slim fits don't look great from behind because of the huge love handles.
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post #2 of 20
3/23/08 at 10:39pm
Are you serious? You've always looked really skinny in your photos. Good luck to you. My only recommendation is that you take out the curls. I'm no expert but everything I've been taught is that isolated muscle exercises are basically a waste of time. Pull-ups, Squats, Dead lifts, Lunges, and Bench Press are key (but you have those covered, it looks).
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post #3 of 20
3/23/08 at 11:18pm
Thread Starter 
Quote:
Originally Posted by Brian SD View Post
Are you serious? You've always looked really skinny in your photos. Good luck to you.

My only recommendation is that you take out the curls. I'm no expert but everything I've been taught is that isolated muscle exercises are basically a waste of time. Pull-ups, Squats, Dead lifts, Lunges, and Bench Press are key (but you have those covered, it looks).

LOL was that a reference to the real Mike Lowry? I haven't put any pics up but it may help to show what I'm trying to get rid of.

This time last year I was 190 to 200 depending on the week so I know I've lost weight but I don't think I've lost body fat.
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post #4 of 20
3/23/08 at 11:20pm
Quote:
Originally Posted by Brian SD View Post
Are you serious? You've always looked really skinny in your photos. Good luck to you.

Mike Lowry >< Mike Lowrey (a mod over at Superfuture, for those who don't know)

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post #5 of 20
3/23/08 at 11:24pm
Quote:
Originally Posted by whacked View Post
Mike Lowry >< Mike Lowrey (a mod over at Superfuture, for those who don't know)


Then why should he be seeking advice here. I feel cheated.
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post #6 of 20
3/24/08 at 3:37am
Lowrey has posted WAYWTs here too. I thought it was him.
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post #7 of 20
3/24/08 at 4:16am
I was joking of course.

All are welcome here especially aspiring and budding bodybuilders who need the correct direction and role models (read: Ronnie and Jay and Dorian) to follow.
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post #8 of 20
3/24/08 at 12:41pm
Quote:
Originally Posted by Mike Lowry View Post
Ok so this was the first week on the diet and today was the first workout. First workout wasn't that bad although I felt sick for about 15 minutes afterwards. You can look at my post from a few weeks ago "Critique my Workout Part II" to see what I ate.

Today & Wednesday's workout:
5 minute run as warm up
Barbell Press 3x12
Curl & Press
Lat Pulldown
DB Inc Press
Pull ups

Tomorrow Thursday's Workout
Squat 3x12
Ropes Tricep
Bent Over Rows
Dead Lift
Dips
Situp Routine consisting of 3 movements at 3x10
Lower Back Supermans
Oblique Crunches

Then on Tues/Friday
-30 minutes of steady cardio

Saturday
-15 minutes of sprint intervals


Where did you find this program?

lefty
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post #9 of 20
3/24/08 at 4:09pm
Thread Starter 
Quote:
Originally Posted by lefty View Post
Where did you find this program?

lefty

I assume that was a leading question. I made the program up.

After looking at it again it appears that I don't have the body parts split up. Revised it would look like this.

Day 1-3
-Barbell Press
-Curl & Press
-DB Row
-DB Inc Press
-Cable Crossover
-Sit up Routine
Oblique Crunches
Back Raises

Day 2-4
Squat
Pullups
Rope Triceps
Deadlift
Dips

Look better? Any input is welcome.
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post #10 of 20
3/24/08 at 5:12pm
Quote:
Originally Posted by Mike Lowry View Post
Any input is welcome.

Stop making shit up for a start. Poor results and you'll probably hurt yourself.

You're inexperienced and the goal is fat loss? Is that correct? Aside from gym membership and food, how much cash can you spend on this goal and what's your time frame?

lefty
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post #11 of 20
3/24/08 at 5:24pm
Quote:
Originally Posted by Mike Lowry View Post
I assume that was a leading question. I made the program up. After looking at it again it appears that I don't have the body parts split up. Revised it would look like this. Day 1-3 -Barbell Press -Curl & Press -DB Row -DB Inc Press -Cable Crossover -Sit up Routine Oblique Crunches Back Raises Day 2-4 Squat Pullups Rope Triceps Deadlift Dips Look better? Any input is welcome.
you're split is arbitrary, no real seperation by movement. do this instead Day 1&4 (Day 1 - 5x5 | Day 4 - 2x12) Squat Bench press Lunges / Step-ups Overhead press Dips Box Jumps Day 2&5 (Day 2 - 2x12 | Day 5 - 5x5) Deadlift Pullups Power Cleans Cable row or T-Bar Row Good Mornings Face Pulls that separates it by push/pull, and it eliminates all the iso stuff that doesn't help you any while cutting. It also incorporates some explosive lifting with the cleans and box jumps.
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post #12 of 20
3/24/08 at 5:26pm
Thread Starter 
Quote:
Originally Posted by lefty View Post
Stop making shit up for a start. Poor results and you'll probably hurt yourself.

You're inexperienced and the goal is fat loss? Is that correct? Aside from gym membership and food, how much cash can you spend on this goal and what's your time frame?

lefty

I don't plan on spending anything more than the food, protein, and the gym membership.

I would like to see some noticeable results within 3 months.

What is your suggestion? Why is this plan horrid?
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post #13 of 20
3/24/08 at 5:32pm
Thread Starter 
Quote:
Originally Posted by smw356 View Post
you're split is arbitrary, no real seperation by movement.

do this instead

Day 1&4 (Day 1 - 5x5 | Day 4 - 2x12)

Squat
Bench press
Lunges / Step-ups
Overhead press
Dips
Box Jumps

Day 2&5 (Day 2 - 2x12 | Day 5 - 5x5)

Deadlift
Pullups
Power Cleans
Cable row or T-Bar Row
Good Mornings
Face Pulls



that separates it by push/pull, and it eliminates all the iso stuff that doesn't help you any while cutting. It also incorporates some explosive lifting with the cleans and box jumps.


Thanks!

Do you have a substitute for the cleans (the gym i workout at has a smith machine only) and for the t-bar/cable row (gym doesn't have either although it does have a cable station that i could probably work with to produce the same motion).

Is the cardio going to be enough to cut body fat?
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post #14 of 20
3/24/08 at 5:51pm
Quote:
Originally Posted by Mike Lowry View Post
Thanks!

Do you have a substitute for the cleans (the gym i workout at has a smith machine only) and for the t-bar/cable row (gym doesn't have either although it does have a cable station that i could probably work with to produce the same motion).

Is the cardio going to be enough to cut body fat?

There isn't a barbell anywhere in the gym?, you don't need a rack to clean.

and you can do bent over barbell rows instead of cable or t-bar or dumbell rows, you just need a horizontal pull.
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post #15 of 20
3/24/08 at 5:51pm
Quote:
Originally Posted by Mike Lowry View Post
I don't plan on spending anything more than the food, protein, and the gym membership.

I would like to see some noticeable results within 3 months.

What is your suggestion? Why is this plan horrid?

If you can swing the cash for a couple of books there are a few I would recommend. They will help you follow a better program and get a handle on your diet.

Your program is all over the place and Day 2 will break you down pretty fast. However, if you feel you're up to expending that kind of energy, SMW's routine is better, though I think you may spend too much time learning the lifts and hurting yourself. A calorie deficit is not a good place to learn cleans.

You said you only have a smith machine, so can't do cleans. How were you going to do deadlifts?

lefty
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