Coneytt (-300lbs) Journal

[coneytt]

What the hell is up everyone. Today is the beginning of the rest of my life. Well today I weighed myself and I am a solid 299lbs. I'm feelin pretty good. This week, since Saturday, I am laying off the Lipo 6. It's doing good, I am just taking a small rest off of the sups. However, next week I plan to only conduct cardio only 3 times a week instead of 5xs. My plan is your typical M/W/F. However, they will be done early in the morning. Along with lifting in the afternoon. This will allow me to get solid results from both cardio and lifting.

I have also incorporated a cheat day into my diet. My only problem is still getting enough water and protein. I still trying to get things in order so bare-w-me. Here is my diet and routine:

Diet:
0600  Wake up oogae tea w/ Lipo 6 (pre cardio)
0730  Protein (post cardio)
0900  Oatmeal (dry) apple
1130  Protein (pre workout)
145   Protein apple (Post workout) ---Begin work
400   Tuna from can w/ orange
530   Protein
745   dinner
1030 turkey sandwich/wheat bread
1200 End work

Workout

Chest 1: 4 sets/ 6-10 reps
Bench press  DB
Incline press Smith
Cable Cross
Decline Press Machine
Tricep overhead ext
Tricep pushdowns
Machine Crunch

Back: 4 sets/ 6-10 reps
Deadlifts
T-bar rows
DB Rows
Rev pecdecks
overhead Bicep curls Machine
Cable curls

Shoulders:  4 sets/ 6-10 reps
Smith Shoulder Press
Rev flies DB
Shrugs DB
Cable front raises SS w/ cable side raises
Skullz tricep ext

Legs: 3 sets/ 12-15 reps
Squats BB
Stiffleg Deadlifts
Leg Curls
Leg Ext
Donkey Calve raises Machine
Seated Calf Raises
Machine Crunch (x100)

Chest 2: 4 Sets/ 10-12 reps
Bench press  BB
Incline press DB
Pec Dec
Pullovers
Dips
Machine Crunch

For the most part that's it. I may throw a second leg day on Sunday and rest Friday & Saturday, it depends on how I feel.

You may say that I am not hititing hams enough, that's because it hurt ha ha, just joking. I thought it was enough, but if not SOOOOOOOOO


Well I am going to stick with this routine till Mid April, then I will revaluate myself. Holla

[Bad Bob]

You are gittin' after it C!
 Keep it up.

[p.s.]

Generally this looks like a good program, but ya you're right train your damned hammies! Oh and while you're at it put a little more effort into legs in general.

[coneytt]

Generally this looks like a good program, but ya you're right train your damned hammies! Oh and while you're at it put a little more effort into legs in general.

So I've made a few changes.

Reg Squats vs Smith Front Squats
Stiff Leg Deads vs Deads
Leg Curls vs Leg Presses
also added another calf exercise

I also added 1 more set and a few more reps. I think that should have enough volume, right???

[p.s.]

So I've made a few changes.

Reg Squats vs Smith Front Squats
Stiff Leg Deads vs Deads
Leg Curls vs Leg Presses
also added another calf exercise

I also added 1 more set and a few more reps. I think that should have enough volume, right???

Try this
leg curls
squats
legpress
stiff legs
calves

All for 4 working sets (MINIMUM!) and you should be on your way to growing some decent wheels.

[Bad Bob]

Try this
leg curls
squats
legpress
stiff legs
calves

All for 4 working sets (MINIMUM!) and you should be on your way to growing some decent wheels.

damn..... i feel a little puke-y just READING that!

[Jack Tragic]

So I've made a few changes.
Reg Squats vs Smith Front SquatsStiff Leg Deads vs DeadsLeg Curls vs Leg Pressesalso added another calf exerciseI also added 1 more set and a few more reps. I think that should have enough volume, right???

I think it looks very good as well Theo. But I would never do "deads" or any other back work on leg day. Imo...it's best to train "opposing" muscle groups on the same day. ie; chest-back, quads, hams, calves..., bi's/tri's, delts/traps...etc.
 For example here...if you train your quads AND your back on the same day, one or the other group of lifts will be minimal at best. As you are tring to use the same muscle groups for redundant heavy movements.
 ...something here is going to suffer...
 AND, if I may add...CONGRADULATIONS ON BUSTING THE 300 LB. BARRIER, BROTHA'...!
                   Keep it going T! Doing great man...! Might have to bust a cap up in here !!  Love ya man...    J.

[p.s.]

damn..... i feel a little puke-y just READING that!

Shit! If you think that's a tough workout you should try my normal leg routine......LOL!

[coneytt]

Hey thanks guys for your repsonse.

PS, I tried the workout and it went well. I am still a bit tight (not sore though) from the workout but it's all good.

JACK, I usually do them on the same day, however I usuallay won't exceed 225 on either. I would just do like 15-20 rep sets. I know I can go up in weight, I just worry about not having a spotter, and me having a bad knee (ol' high school knee injury foot ball). I preety much do the same for all workouts, I won't exceed a certain poundage. It could just be a mental block.

Am I cheating myself???

I don't think so, unless proven otherwise.

So I take it the rest of the stuff looks good.

So I am starting back up on my Lipo 6 tomorrow. Since stopping, I have not loss any weight. I am still at 300.4 ish. I also stopped cardio too to help out the wife. She's coming along great. I want to train to get my endurance up because I will soon be testing for the local Police Department. Maybe I can live a double life like Big Ronnie Coleman, who vowed he's not taking GH while on the force  .

 Okay holla back

[p.s.]

Looks to me as though you're doing great Theo and it's great that you're helping the wife to get more fit as well as sharing in your lifestyle. So when's the physical testing for the police? I would suggest that you find out exactly how and what they're testing you and train your cardio in that manner.

[coneytt]

The test is in November..

It has a 1.5 MILE run test, a endurance obtacle test (dummy drag, 6' wall jump, around cones, rope pull, sprint) and push ups, sit ups....

It's funny, cause my boss just said, "Hey Theo, you're losing weight, I told him yup down quite a bit. He said oh, getting back to Marine Corps Status huh? I said yes, then he asked are you going back in or leaving us, I said maybe.. He got this pale look on his face like, WHAT??? I said you never know after I get my degree, however that's far done the road. He said no that's December, I said yeah that's pretty far."

So now they are worried that I am leaving them. They don't need to know that I am doing this for me and my family. My uniform is hanging off me, now I have to get them tailored again. I was fitting comfortablly in a size 52, now I have to get a 48 taken in about 3 more inches around the waist. I just got another belt a few weeks ago, now I need a new one.

Taking off last week did me great. I tunred up the cardio again and hitten it hard as can w/ the wife  wait that didn't sound right  ...

Okay guys holla. Oh yeah, no weight this week guys because I am not planning on looking at the scale til April 1st, my BIRTHDAY.

[p.s.]

Theo who gives a rats ass about the scale as long as you're having toget your clothes tailored so often then you're dropping tons of BF. In all honesty I hope that you aren't dropping to much weight as this would indicate muscle growth along with the fat loss and this is a VERY good thing!

[coneytt]

Yeah, the weight tracking is just a plus man!  My goal is to just get down enough to make some positive changes in my life.

I hit legs the other day and I did some leg curls and boi they are still kicken my butt. I have extremely weak hams, but decent quads. My doctor told me that my ham muscles are weak because they are very tight and need to be stretched.

I vary rarely stretch my hams or any other body part. She then said that I am going to hurt myself if I don't build that elasticity up in my body, more specifically my hams. She further said it could lead to some form of a tear due to tightness.

I am not flexible by any means. I couldn't even bend and touch my toes when I was 160lbs (while serving in the Marines) nor now. So I plan to get some stretching in prior to going to bed every night. I usually just hit it hard at the gym without stretching nor warm ups, with no injuries or anything. My first set is usually my heaviest then I drop weight as my sets increase.

But it's all good, and I will make somemore changes  , again.

Holla back

[p.s.]

Well as far as the stretching goes you're on the right track as far as stretching them before bed, and no I wouldn't recommend you stretch anything prior to training (as this would/could set you up for a joint injury). Try doing toe touches in the shower while you have the hot water hitting your lower back. This may help you as the heat will help relax your lower back and hammies. Post workout is also a good time to stretch a body part while it's warm and thus more flexible.

Oh and for proper hammy developement you should be doing one hammy set for every two sets of quads, or you'll continue to suffer with an imbalance that will only get worse in time.

Now as for your going heavy on the first set....This IMO is not a good idea as the muscles are not warmed up and this can lead to an injury. I'm more of a fan of pyramiding up in weight and down in reps with a final set being a drop set of lighter weight and high reps. As an example on my first exercise like say squats I will start with 1-2 plates for reps and then on each successive set increase the weight by a plate and cut the reps back until I'm at my work weight for 2-4 sets of 8-12 reps then on my final set I may drop back to 3 plates for very high reps 15-20. The same applies to shoulder press, bench, rows etc, as this allows my body and mind to adjust to the gradually heavier weights, and even my second exercise may need an abbreviated pyramid to get me to my working weight/sets.

This pyramiding is not needed for arm work though as you don't need to go heavy, but I would still recommend one light set just to get blood into the muscle/joints for a warmup.

I hope this helps a bit.

[coneytt]

Hello to all,

Today is my first post in about a 12 days, and things are moving along.

I began by saying, although I told you that I was not going to weigh myself... I did anyways.

Last week Friday, I was 291. Today I am 294, (the holiday killed me and I could not insult my mother by not getting second helpings.)

I feel a little bloaded, however in the gym my cardio is still high, after a 6 day rest, due to the holidays and work. My overall gym ethics and intensity is still up there too.

I hit the usual legs, back chest, blah blah blah. I have not really pushed my self in regards to numbers but I have through reps, i.e. 20 rep sets of bench and squats etc... I know I can go heavier, but just don't want to cause no injuries. Also I was told decent weight with high reps willhelp build my muscle endurance, one of my main goals.

Squatting has become a huge pain in my legs (quads and azz), but overall it does not hurt my knees or back, so I can deal with the sore quads and azz.

I can finally see the rounding effects in my shoulders. I could always feel the muscles grow, but not really see them due to the high fat content. But now i am finnaly seeing my results.

My goal is to get 30 minutes on the treamill done at night after work, that's if I can find some more motivation.

Okay, nothing else is new.... I plan to post a pick of me at 337 on here soon.

Holla