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Old 01-13-2014, 08:29 PM   #1
Monchy36
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Power lifter? Bodybuilder? come on in!

Ok! This is going to be a journey with no final day... I'll be coming here on a daily basis explaining my daily routine, what body part I work, exercise I did, reps, weight and time I took to workout...

Every Friday I'll post a photo of myself so I can see the progress I'm making... right now:
My weight: 194 lbs
My height: 5'9"
My age: 42 years
My body fat: 20.3%

I'm not looking to lose weight, I will not diet(but I'll try to control my eating habits and eat more healthy) my daily workout time will be between 35 to 45 minutes, not much resting between sets...

Anyone who like to join me is more than welcome! Ideas, tips, any information is welcome to! What the heck! I little trolling doesn't hurt either!
Here's a photo where I'm now...

PS: add before starting exercise...
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Last edited by Monchy36; 05-16-2014 at 07:51 PM.
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Old 01-13-2014, 08:40 PM   #2
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1/13/2014

Chest day (beginning)
Cable press: high- 3 sets 10 reps 20,25,30 lbs
Middle- same
Lower- same
Bench press: 4 sets: 10,8,6,4 reps 135,145,150,155 lbs
Incline bench press: 4 sets: 10,8,6,4 reps 95,115,125,135 lbs
Machine Flys/pushups: 4 sets each (back to back)10 reps
Machine Flys- 90,100,110,120 lbs
Workout time 43 minutes
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Old 01-13-2014, 09:01 PM   #3
Monchy36
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The extra...

Besides getting a good eating habits, I have this set up from a trainer to help me on my body transformation...
1)protein
2)multivitamins
3)CLA (help eliminate fat)
4)ZMA (help muscle recovery during night time)
5)BCAA (help muscle recovery after workout)
6)Glutamine (same as BCAA)
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Old 01-13-2014, 10:04 PM   #4
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This is a family site, so therefore I can't put pictures of my nasty fat ass up here, it'd scare all the women, children, seniors, and moderators.

But, I went and bought my veggies today. Fresh food, two days worth at a time since I pass right by Publix on the way home from school.

So I'm with you, and good luck.
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Old 01-14-2014, 12:59 AM   #5
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good luck. those are old school supplement routines. the key is less calories in, would grab a current muscle magazine and look at supplement recommendations. again wish you the best, don't over due it.
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Old 01-14-2014, 01:04 AM   #6
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Great idea and going "public" will be great motivation. Good Luck
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Old 01-14-2014, 01:16 AM   #7
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good luck. those are old school supplement routines. the key is less calories in, would grab a current muscle magazine and look at supplement recommendations. again wish you the best, don't over due it.
You mean supplement advertisements don't you?

I'm just poking. I had a subscription to Muscle and Fitness and a few others for a few years and the ads will kill you. Half the magazine.

But, I actually reordered Muscle and Fitness like a month ago, so some time this month I should start getting it again. Been well over a decade. I think it helped in mixing up my routine. I'd add exercises and stretches or swap them in that I saw each month.
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Old 01-14-2014, 02:00 AM   #8
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hahaha good point, yes ads everywhere!! plus you're right additional routines keep it fresh.
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Old 01-16-2014, 08:57 AM   #9
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I was going to post every day routine but that a lot of typing! so I'll keep it simple...

1/14/2014: biceps/triceps- 36 minutes (10 second rest between sets)

1/15/2014: back- 41 minutes (3 supersets, 30 seconds rest between supersets 8 second rest between reps)

1/16/2014: shoulders- 38 minutes (2 supersets- 4 exercise each, 30 second rest between supersets, 8 second rest between reps)
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Old 01-17-2014, 06:56 AM   #10
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this is great monchy!! All I have to say is dedication.. try and find things to motivate you. what goal do you want to achieve though?? you said not to lose weight so im guessing to become more fit? I will keep checking here.. I think 2014 is going to be a great year.. I work out a lot and since I was here deployed and we had almost no good exercise machine, we had to resort to old school lifting..

Keep it up!
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Old 01-17-2014, 09:37 AM   #11
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No! Would rather drink beer and eat pizza.
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Old 01-17-2014, 10:46 AM   #12
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this is great monchy!! All I have to say is dedication.. try and find things to motivate you. what goal do you want to achieve though?? you said not to lose weight so im guessing to become more fit? I will keep checking here.. I think 2014 is going to be a great year.. I work out a lot and since I was here deployed and we had almost no good exercise machine, we had to resort to old school lifting..

Keep it up!
thanks! How about a photo to help me with motivation!

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No! Would rather drink beer and eat pizza.
There's the trolling! That's what I'm talking about!
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Old 01-17-2014, 10:50 AM   #13
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Great thread monchy! Keep up the hard work, and you will achieve the results your looking for.
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Old 01-17-2014, 10:50 AM   #14
Monchy36
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1/17/2014

My birthday! what can be better that judgment day... LEGS!!! 3 supersets- 30 seconds rest between sets, 8 seconds rest between reps... walking like a old man! Lmao!
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Old 01-17-2014, 10:51 AM   #15
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Quote:
Originally Posted by Monchy36 View Post
I was going to post every day routine but that a lot of typing! so I'll keep it simple...

1/14/2014: biceps/triceps- 36 minutes (10 second rest between sets)

1/15/2014: back- 41 minutes (3 supersets, 30 seconds rest between supersets 8 second rest between reps)

1/16/2014: shoulders- 38 minutes (2 supersets- 4 exercise each, 30 second rest between supersets, 8 second rest between reps)
Awesome, my first M&F showed up, so it's about that time. Have an old back injury creeping up so going to do a few weeks of physical therapy on it, but, here's the key, the PT will be done in the same gym I'm going to continue my workout in. It will be an easy and smooth transition.
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Old 01-17-2014, 10:53 AM   #16
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Great thread monchy! Keep up the hard work, and you will achieve the results your looking for.
Thanks Dznts!
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Old 01-17-2014, 10:56 AM   #17
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Awesome, my first M&F showed up, so it's about that time. Have an old back injury creeping up so going to do a few weeks of physical therapy on it, but, here's the key, the PT will be done in the same gym I'm going to continue my workout in. It will be an easy and smooth transition.
You're more than welcome to join me here! That way you have a place where you can see your progress!
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Old 01-17-2014, 10:59 AM   #18
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you need more volume and more time between sets. at least 1 minute between sets and you need to do more exercises with reps in the 8-12 range for all your exercises
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Old 01-17-2014, 11:26 AM   #19
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yea. you have to rest a between sets.. and I think that 8-12 its a good number for you to start..
Ill get some pics when I get back home..
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Old 01-17-2014, 12:46 PM   #20
Monchy36
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you need more volume and more time between sets. at least 1 minute between sets and you need to do more exercises with reps in the 8-12 range for all your exercises
I'm trying to include a little cardio on my sets, that's why I rest little... plus make my routine shorter... what you mean by volume? More weight?
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yea. you have to rest a between sets.. and I think that 8-12 its a good number for you to start..
Ill get some pics when I get back home..
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Old 01-17-2014, 09:27 PM   #21
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Quote:
Originally Posted by Monchy36 View Post
I was going to post every day routine but that a lot of typing! so I'll keep it simple...

1/14/2014: biceps/triceps- 36 minutes (10 second rest between sets)

1/15/2014: back- 41 minutes (3 supersets, 30 seconds rest between supersets 8 second rest between reps)

1/16/2014: shoulders- 38 minutes (2 supersets- 4 exercise each, 30 second rest between supersets, 8 second rest between reps)
Nooooo

I was totally gonna steal your workout haha! Well atleast I know what to do on chest day!
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Old 01-17-2014, 09:30 PM   #22
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Maybe I'll just start up my Insanity videos again, who knows maybe I can get past day 3 lmfao.
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Old 01-18-2014, 10:14 AM   #23
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Bodybuilding.com has good articles, workouts, and supplement reviews. Don't know if you've ever checked it out but I've found it helpful.
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466/436 - JRE Rough Idle blower cam, BTR push rods, PRC 6.75 springs, halltech CAI, K&N filter, SLP 25% UD pulley, Manley H/V oil pump, Kooks 1 7/8 headers w/o cats, ported TB, Npp exhaust. BMR 1.4"/1" drop springs, ZL1 Swaybars, 1LE strut tower brace, zl1 rockers, zl1 style splitter, night shades ns3 stripe kit.

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Dss 1000hp axels Dss aluminum driveshaft, bmr full bushings, ? Clutch, ? Supercharger, wheels/drag radials.
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Old 01-18-2014, 10:46 AM   #24
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Quote:
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Bodybuilding.com has good articles, workouts, and supplement reviews. Don't know if you've ever checked it out but I've found it helpful.
It's a shame every thread on that forum results in an immediate "you should have read the stickies" because every human body is exactly the same. :roll eyes:

As for the individual exercises and supplement reviews, there is something to be said about their resources being useful.
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Old 01-18-2014, 10:56 AM   #25
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It's a shame every thread on that forum results in an immediate "you should have read the stickies" because every human body is exactly the same. :roll eyes:

As for the individual exercises and supplement reviews, there is something to be said about their resources being useful.
I agree with the threads. I stay out of the forums these days ESP the diet threads, it's just a bunch of bashing about macros and calculating etc. I just search the site now. I've been lifting long enough to build my own exercises and diets. I've done BB and powerlifting for years but keeping up with some of the new stuff is hard.
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Let the modding begin
466/436 - JRE Rough Idle blower cam, BTR push rods, PRC 6.75 springs, halltech CAI, K&N filter, SLP 25% UD pulley, Manley H/V oil pump, Kooks 1 7/8 headers w/o cats, ported TB, Npp exhaust. BMR 1.4"/1" drop springs, ZL1 Swaybars, 1LE strut tower brace, zl1 rockers, zl1 style splitter, night shades ns3 stripe kit.

Future mods
Dss 1000hp axels Dss aluminum driveshaft, bmr full bushings, ? Clutch, ? Supercharger, wheels/drag radials.
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