[Training]

[Jasonmcneil]

Figured i'd make one of these threads to show my progress since a few others have, hopefully by posting this atleast one person can find the motivation i did during my journey.

So for a little intro.. Basically i've always been the biggest guy in the room, no matter what sport it was Hockey, Motocross, or whatever i was doing i was always fat lol...
i remember everyday through highschool i'd be called a fat ass by my friends which honestly hurt alot but i never really showed that it did i kinda just laughed it off just like everyone else who gets
called fat at one point in their life. i remember my heaviest at age like 16 i was 213LBS.. which was fucking obeist as fuck for my age lol. I signed up for a Goodlife Fitness memebership after
my 1st semester in college because i wasn't getting any chicks and in photos i wasn't happy with me being the whole picture lawl.. i went on a cut of about 1800 calories/day for about 2-3 months and lost over 30+lbs

http://i.imgur.com/gso2PHS.jpg
(Swag.. Lol jk brah)

Above was me on New years 2012-2013 before i started my diet

So basically my goal was to shred off fat, replace with some muscle but since i race motocross i didn't wanna get bulky at all since the desired weight is around 160-185 for optimal suspension settings

So from January 23rd i believe to mid Feb i lost over 30+ lbs(205-173, 173 was my lowest weight since i was in Public school).
http://i.imgur.com/XFt1iov.jpg
(GG bad lighting in the locker room, my stomach was nice and flat looks rounded AF in this picture though)

But going to the gym every day and racing almost every other day was just to taxing on my body,
and considering i was cutting i wasn't really getting enough
nutrition so i decided to drop the gym and do what i love which is racing. over the summer and up untill about late January i hadn't gone to the gym and actually regained about 15+ pounds(Back up to 192)
Now i've been back at the gym for a little over a month and have cut back down to 183.3 was my weigh in 2 days ago, and im expecting around 180 by monday(1500 calorie diet, need to shed weight quick motocross season is in 1 1/2 months)

Kind of lost my train of thought near the halfway through/near the end so sorry if any of its repeated or kind of cut off.. But basically i just wanted to share my apart of my journey(not like anyone gives AF but). Hopefully this can help someone
become more determined on a healthier lifestyle and if anyone has any questions on where to start or what they should do just leave me a reply or pm me and i can help you out. I believe karma is the best reward and since so many
people have helped me out throughout my journey i feel the need to give back.

Ill actually update this thing weekly/bi-weekly if people are interested in it.

[nachoo123]

Nice to see that people are also starting their own threads. Even tho your first picture is not half-naked you can clearly see that progress has been made. Just by the look of your "face-fat", WELL DONE!
It's nice that you have a goal and you fight for it that badly, respect! By that I mean you went to workout so you could improve your motorcross!

Will be following ;)

[Jasonmcneil]

Nice to see that people are also starting their own threads. Even tho your first picture is not half-naked you can clearly see that progress has been made. Just by the look of your "face-fat", WELL DONE!
It's nice that you have a goal and you fight for it that badly, respect! By that I mean you went to workout so you could improve your motorcross!

Will be following ;)

i remember being so insecure about myself that i didnt take any before pictures haha!

[nachoo123]

i remember being so insecure about myself that i didnt take any before pictures haha!

Then we share the same experience, when I started out I didn't really take any pictures of myself at all since I thought I would fail the journey I had tried doing like 10 times already, which is a shame now :/

However, I was lucky to find a picture of myself from a vacation which I used as a before-picture :P

[PromB]

Give us some details on your gym-schedule other then that keep going man, T4L!

[Jasonmcneil]

Give us some details on your gym-schedule other then that keep going man, T4L!

My gym routine is basically
Back and Biceps
Legs and Shoulders
Chest, and Triceps
Repeat.. I like to train each body part twice a week with ocasionally some abs..
Normally do about 20minutes atleast of cardio each workout aswell

[Y2Quake]

Keep it up mate, it is definitely a lifestyle, if you give it your all it will return the favor.

[KDRDemoN]

Keep it up!

[Jasonmcneil]

Thanks for all the support bros, had my cheat day today.. Now i like to do cheat days since im on a 1500 cal diet throughout the week, i noticed if i consume like 2800 cals on my cheat day i usually drop 2 pounds the next day haha, stay tuned for the weigh in tomorow fellas

[Jasonmcneil]

Sorry about not updating recently, i've been sick and way to busy with school to goto the gym this week, hoping to get back on track today after i finish this essay and study for a mid term tomorow lol

[nachoo123]

Hope you get better soon! :)

[Jasonmcneil]

Just finished Back and Bi's at 2am-3:15am.. gotta say still tryin to get over a sickness and working out late at night, no pre workout(im using jack3d) could of made that workout good.. i hit a pr a week ago of 335 for 2 reps on deadlifts, i put like 225 on the bar and barely got 3 reps rofl, deffently need some sleep and let the bots start doing more of the work!, weighed myself mid day and was 188.3... i was 183.3 on friday last week so i clearly in-took way to much sodium past few days plus beer doesnt help lol

Looking forward to my way in tomorow i think ill be around 183.5-186.3

[nachoo123]

Just finished Back and Bi's at 2am-3:15am.. gotta say still tryin to get over a sickness and working out late at night, no pre workout(im using jack3d) could of made that workout good.. i hit a pr a week ago of 335 for 2 reps on deadlifts, i put like 225 on the bar and barely got 3 reps rofl, deffently need some sleep and let the bots start doing more of the work!, weighed myself mid day and was 188.3... i was 183.3 on friday last week so i clearly in-took way to much sodium past few days plus beer doesnt help lol

Looking forward to my way in tomorow i think ill be around 183.5-186.3

It really sucks to be sick, you loose so much the first week when you are back but the body recovers pretty fast again, so don't worry :D

I would like to see all the exercises aswell as reps/sets on them with weights :D

[TibianJoe]

I am trying to get started in building my body as well. I am always too lazy to go to the gym although I find it fun working out. haha

[Leilar]

You might be interested in bodybuilding forums (http://forum.bodybuilding.com).

I have been working out on/off for the past year and half.. I'd always quit due to being lazy, but I got myself together about 10 weeks ago and have not taken a day off since!

Here's the routine that I am on currently, I like it since it lets you see your progress and every time you have to do more reps which really helps me mentally, that way I know I'm actually progressing.
I do 4 days a week (sunday, monday, wednesday and thursday. Leaves me the weekend to party / hang out with friends) I'm thinking about increasing it to 6 days a week actually.

Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Add ab work
If you get all of the reps on week 5 add 5%
That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.

[Jasonmcneil]

Hey guys, thought i'd finnaly update ya'll a bit considering that illness that i had lasted about 2 weeks lol, had a solid week at the gym and im down to 182.9 right now, i changed my goal to 175 by march 20th, seems do able considering im on a 1500 cal cut.

Thought id give ya'll my training split, I don't follow it day-to-day because obviously some days we feel more motivated then others. but here goes nothing

Back and Biceps:
Deadlift 4x10 - with 1 warmup set
T-bar Row 3x10
Pulldowns 3x10
Seated cable rows 3x10
and then Curls for the girls till failure with dropsets

Chest And Triceps
Bench press 4x12 - 1 warmup set, My bench press is shit since i broke my arm and hard a rod put inside of it, they drilled through my shoulder. And then to top it all off last year i blew out my shoulder(the same one, left arm)
Flys 4x10
Laying dumbbell press 4x10
Tricep Pull downs 3x10
Tricep push downs 3x10
Dips if im not exhausted

Legs and Shoulders
Squat 4x10 - 1 warmup set
Leg press 4x10
Seated leg curl 4x10
Leg extensions 4x10
Calf raises 3x15 (feel dat burn)
Shoulder press 4x10
Seated Dumbbell press 4x10
Shoulder Shrugs 4x10

i normally do these 3 in rotation 1,2,3 repeat and rest day on saturday or sunday depending on how lazy i am:P. Also as you can see i like high volume training i like working out till im completely dead.
I warmup on the treadmill for 5-10 mins on a decent walking pace just to get the blood pumping and warmup the joints,
also i normally go for around 10-30mins of HIIT after my workouts due to trying to burn fat and getting my cardio up for motocross season.


Hope ya'll enjoy and it gives you some ideas on shit you can do!

Edit: Also i normally throw abs in twice a week in random spots:P

[Jasonmcneil]

Just an Update, still around 180-182.2 pounds as of this morning, my diet hasnt been 100% due to peer influences recently wanting to eat alot of subway and other shit lol.
Decided to check out Marc Fitt's youtube channel, and hes pretty much my motivation(no homo). Purchased his Excel format meal planner to better track my food around the end of summer,
Gunna hold 170-180 throughout the summer then go on a bulk from mid october to early January and then cut down for next summer, long was away but better to plan for the future then plan for the past? i just tried some motivational quote BS and made myself look like a tool, but anyways ppl should go check out his site unforunantly you need to pay to really access any of his workouts or tips and shit but believe me for $9 a month his knowledge is worth more.

last but not least gunna hit some Chest,Tri's, and shoulders since i wont have much time friday do to much.. LAAATTERRR

[samm3]

I COMMAND YOU
TO GROW!

[Jasonmcneil]

So a little update kinda seems repetitive that im having problems lol.. But i hit a nice hard back and Bi day on Sunday, went to the gym with my buddys during our fitness class and they all wanted to hit back.. so i decided to aswell, well being on a cut which is considered pretty low calories my body takes the full 48hrs that yur suggest to wait for the muscles to repair, anyways we started off dead lifting, felt great during warmup sets, got into around 315 and went up on the first rep and blacked out for half a second and dropped the weight, instant pain in my lower back, wasnt able to kneel down for a few days, but i hit chest on tuesday night and everything in my lower back felt pretty good besides obvious soreness and irritating pain, looked it all up online its a strain in my erector lumbar muscle, pretty much the only way for it to go away is constant stretching and staying mobile, so im doing just that and hitting light back days for right now with no dead lifts.

But on the bright side im 182 flat right now, so were doing pretty good i'd say, about 6 pounds off my goal of where i wanted to be right now, but shit im in college trying to have a good time eating out with friends. But my training is deffently intensifying recently so i should notice a few pound drops per week now. Staaaay tuned! maybe a picture update later this week. happy botting yall ahah

[Raspius]

Awesome dude! It really is easy to lose weight and lift once you've done it before, you just need to prioritize your fitness!!

[Jasonmcneil]

Yeah deffently, i remember the dropping from my starting weight to 175 last year and it was so hard, but now since i know everything it just sheds off like nothing except staying true to your routine both diet and workout wise.
I forgot to mention that when i got injured i realized what happened afterwards, the bar wasn't close enough to my legs causing me to hunch/ get a rounded back which caused the injury, all is well though gunna hit some chest and tri's tonight