O-Dog's Log

[O-Dog]

I finally made it back to the gym today after 4+ years of living a poor lifestyle. Decided to do a chest workout since chest is my favorite.

I weighed in at 251lbs!! Not cool. I'm 6'6" tall so it doesn't show as much, but thats the heaviest I've ever been. I'm over 20% body fat for sure. I'll post some pictures later.

Chest workout was as follows:

DB incline (weight is the individual dumbbell weight):

20lbs x 12
30lbs x 12
40lbs x 10
50lbs x 6 (failed at 7, was going for 10 reps)
40lbs x 3 (failed at 4)

DB flat:

40lbs x 6
40lbs x 6
40lbs x 3 (failed at 4)

Free weight incline chest press machine:

90lbs total, 2 sets of 6 reps, 3rd set failed at the fourth rep


At this point it felt like my arms were going to fall off (I could barely lift them over my head!!) so I finished off the workout with a 10 minute walk at 2mph, 2% incline.

Felt great to be back at the gym after so long, but man am I weak and I have no endurance. It's going to be a challenge to get back to what I was but it will be worth it in the end.

[Vicks]

Welcome back! Off to a good start :)

[Narkissos]

Originally Posted by O-Dog

Felt great to be back at the gym after so long, but man am I weak and I have no endurance. It's going to be a challenge to get back to what I was but it will be worth it in the end.

You've got the right attitude friend.

Welcome back!

What are you doing diet-wise?

[O-Dog]

Originally Posted by Narkissos

You've got the right attitude friend.

Welcome back!

What are you doing diet-wise?

Money is tight as I am unemployed at the moment so my primary sources of protein are going to be beans, eggs, seafood, nuts and seeds. (Anyone hiring in Barbados? ). I plan on having them often mixed with rice.

I've never written down my diet before so I am going to review some other members' logs and see how they record it, as well as review their macros.

For the moment, the challenge is going to be cutting out the junk food and fighting the carb cravings.

[O-Dog]

My chest, shoulders and tri's are so sore from yesterday's workout... but still made it!

Got in from a back workout not too long ago..

Wide grip lat pull downs

2x warmup sets

85lbs x 10
100lbs x 10
120lbs x 8 (failed at 9)

Close grip pulldowns

100lbs x 10
100lbs x 10
120lbs x 6 (failed at 7)

Iso lateral low rows

90lbs x 10
90lbs x 10
90lbs x 10

Db rows

40lbs x 10 per arm
40lbs x 10 per arm
40lbs x 10 per arm

At this point, my right trap was cramping up so I ended the weights there and did 10 minute walk, 2mph @ 2% incline.

Going to try for legs tomorrow, but if I'm too sore I might just do a long walk and try for legs the next day.

Steaming some brown rice right now and have some pork loins to fry.

[Narkissos]

Originally Posted by O-Dog

Money is tight as I am unemployed at the moment so my primary sources of protein are going to be beans, eggs, seafood, nuts and seeds. (Anyone hiring in Barbados? ). I plan on having them often mixed with rice.

I've never written down my diet before so I am going to review some other members' logs and see how they record it, as well as review their macros.

For the moment, the challenge is going to be cutting out the junk food and fighting the carb cravings.

Beans, eggs, seafood, nuts, and seed... plus some veggies and moderate to small amounts of rice. Sounds like a get ripped diet to me!

[O-Dog]

Had 4 XL eggs with 3 added whites, as well as 2 kiwi's for breakfast... I think kiwis may be my favorite fruit.

[O-Dog]

I was too sore to do any lifting today so I did 30 minute, 2.2mph, 5% incline walk and some full body stretching afterwards.

Legs tomorrow and shoulders Friday is my plan.

[O-Dog]

Cooking up 2 cups of brown rice, 2 cups of frozen mixed veggies (corn, green peas, green beans, carrots), 1/2lb chicken breast

[O-Dog]

Also added 30g of Paprika to the rice/veggies in the steamer for some spice