SFriday learns how to bench press

SFriday · 07-06-2009, 10:15 PM

Background:

Workout history and excuses:
I've been working out off and on for a few years but haven't been for the past year due to working 80+ hrs a week, buying a house, having a needy girlfriend, (insert excuse here), etc but am done with excuses and ready to get it together. I've recently become single again so I have some added incentive to get in shape.

Also, I'm testing to become a firefighter at several departments and want to do well in their physical assessments. I'm more motivated that I have ever been to get in great shape and am looking forward to getting it started today.

Other goals: I'll occasionally also keep track of how I'm doing in pursuing personal goals in here. It gives me more motivation to stay on track when I have to put it out there publicly how I'm doing. I've been smoking and chewing off and on for over 10 years and am ready to quit for good. My first goal will to quit tobacco. Additionally, I've been drinking 2-6 diet sodas a day for quite some time so I'm going to drastically cut down the amount from 2-6 a day to two or less per week.

Nutrition:
A weakness I've always had is my nutrition. I eat ok but have never eaten great. I'm going to clean up my diet dramatically and try to eat clean most days, with occasional cheat meals. I will try to post what I've had to eat in here, depending on how much time I have.

Supplements:
For now just a couple brands of whey protein I have, a multivitamin, and fish oil. I may add some as I progress.

Workout split:
Starting out I'm just going to workout muscle groups instinctively, making sure to hit each one at least once a week. I'm really going to be focusing on cardio and trying to lose some fat. Down the line I'm sure I'll get a set split together.

Current stats:
25 years old
6'2
210 lbs
??% (too high) Bodyfat (see pics)

Pics:

I'm heading to the gym in a bit, will update shortly.

SFriday · 07-07-2009, 02:37 AM

Monday, 7/06/2009

Workout:

Treadmill:
30 mins @ 4.5 mph & 1.0 incline

I felt like death today, still recovering from my long weekend in Vegas. It felt great getting some cardio in today. I'm working a 24 tomorrow but I'll try to hit the gym there for a quick workout.

Personal Goals:
No tobacco - Success
No soda - Success

Nutrition:

I didn't get up today until 11:30 (got in at 1:30 last night) and am going to bed at 10 so it was a short day, hence the lack of calories.

Jagerbombs · 07-07-2009, 02:38 PM

stick with it brah

SFriday · 07-08-2009, 06:23 PM

Tuesday, 7/07/2009

Workout:

None, I worked a 24 and wasn't able to fit a workout in.

Personal Goals:
No tobacco - Failed
No soda - Failed

It wasn't a great day for my goals. I had a diet Coke with my Mongolian Beef for dinner and a dip of Cope that someone had left at the station around 11:00 PM.

Nutrition:
3 sandwiches (whole grain bread, turkey, pastrami, light mayo, mustard, cheddar)
Mongolian Beef w/ brown rice
Snacks at Children's Hospital: goldfish, fat free milk, chocolate pudding, fruit roll up
2 eggs, 2 egg whites
2 chicken sausages

Ate too many calories today but at least it was mostly clean, except my snack fest at Children's.

wobz · 07-08-2009, 06:27 PM

So ya missed 1, don't stop heading in the rite direction and you'll get there.

burg · 07-08-2009, 06:47 PM

as soon as you get into a habit of it you'll be fine dude

Diego Sanchez · 07-08-2009, 07:28 PM

Fucking long ass work shifts

Jagerbombs · 07-08-2009, 07:52 PM

goldfish are fucking delicious, i had like half a bag yesterday.

SFriday · 07-08-2009, 09:24 PM

Quote:

Originally Posted by wobz

So ya missed 1, don't stop heading in the rite direction and you'll get there.

Quote:

Originally Posted by burg

as soon as you get into a habit of it you'll be fine dude

Thanks brahs.

Quote:

Originally Posted by Diego Sanchez

Fucking long ass work shifts

I know, but I'm starting a new schedule where I'll be working 12s soon.

Quote:

Originally Posted by Jagerbombs

goldfish are fucking delicious, i had like half a bag yesterday.

They are, in fact, delicious as fuck.

SFriday · 07-08-2009, 09:32 PM

Wednesday, 7/08/2009

Workout:

Chest, Abs & Cardio

DB Bench:
40x10
60x12
70x7
70x7
70x7

Pec Dec Fly:
90x12
120x10
150x8
150x7
150x6

HS Incline:
90x10
120x7
120x7
120x8
120x7

AB Ball Crunch:
15x
15x
12x
10x

Heel Touches:
20x
20x
20x
20x

Stepmill:
7 mins @ lvl 6

Treadmill:
5 mins @ 4.5 mph & 1.0 incline

Decent workout, I was happy with the volume. My cardio was weak though, I was fucking beat. I can't wait to get my stamina up so I can put in better workouts.

Personal Goals:
No tobacco - Success
No soda - Failure

No tobacco, which I'm very happy with. I had a diet dew this evening but I'm not too worried about it. My main focus is getting rid of the tobacco.

Nutrition:

Diego Sanchez · 07-08-2009, 09:47 PM

Good shit

SFriday · 07-09-2009, 03:19 AM

Quote:

Originally Posted by Diego Sanchez

Good shit

Thanks man.

Oh, and updated with nutrition and goal info.

Slanket · 07-09-2009, 03:29 AM

You should grow a beard.

And good luck

Pureiron · 07-09-2009, 03:58 AM

Nice I like the D.B bench, expect quitting soda too be more difficult than tobacco especially if you have few sources of caffeine outside of soda.

burg · 07-09-2009, 12:42 PM

nice going man, i should probably try and quit smoking

SFriday · 07-10-2009, 05:50 PM

Thursday, 7/09/2009

Workout:

None, worked a 24 and we got raped.

Personal Goals:
No tobacco - Success
No soda - Failure

Nutrition:
I was doing well the first 1/2 of the day but failed hard the second half. These 24s are brutal to try to eat right on.

2 servings whey protein
Turkey and roast beef sandwich on whole grain wheat bread
Homemade turkey chili
Turkey and roast beef sandwich on white baguette
Mcdonalds: cheeseburger, spicy mcchicken, 4 piece nugget, grilled chicken wrap

1/2 bag of David sunflower seeds

STRONGMAN · 07-10-2009, 05:56 PM

don't worry bro, it'll get easier.

great work so far!

SFriday · 07-10-2009, 09:07 PM

Friday, 7/10/2009

Back, Abs & Cardio

Workout:

Seated Cable Rows:
75x20
120x12
150x10
165x8
180x5
180x6

-superset with-

Heel Touches:
30x
25x
25x
25x
25x
25x

Lat Pull Downs:
120x12
150x10
165x7
165x6
165x5

-superset with-

Ball Crunches:
15x
15x
12x
10x
10x

Treadmill:
5 mins @ 4.7 mph & 1.0 incline
25 mins @ 4.5 mph & 1.0 incline

Decent workout today for just getting back into it. I need to start doing just cardio days so I'm not tired as hell by the time I get to it, but every time I get to the gym I just want to lift.

Also, I took 2 pills of Red Acid Gen 2 (I have 1/2 a bottle laying around) pre workout and grape Xtend intra workout.

Personal Goals:
No tobacco - Success
No soda - Failure

Will update later.

Nutrition:

A little less than I was aiming for calorie wise, but it's fine.

Dinner tonight...

1.2 lbs (raw) flank steak and 2 cups strawberries. I probably didn't have to eat it all but I couldn't resist.

BigRacist · 07-10-2009, 09:45 PM

I WOULD SWITCH THE XTEND FLAVOR...GRAPE IS DISGUSTING.

SFriday · 07-11-2009, 02:36 AM

Quote:

Originally Posted by BigWeighter

I WOULD SWITCH THE XTEND FLAVOR...GRAPE IS DISGUSTING.

What flavor do you like?

----------------------

Updated with goal/nutrition info.

07-06-2009, 10:15 PM	#1 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	SFriday learns how to bench press Background: Workout history and excuses: I've been working out off and on for a few years but haven't been for the past year due to working 80+ hrs a week, buying a house, having a needy girlfriend, (insert excuse here), etc but am done with excuses and ready to get it together. I've recently become single again so I have some added incentive to get in shape. Also, I'm testing to become a firefighter at several departments and want to do well in their physical assessments. I'm more motivated that I have ever been to get in great shape and am looking forward to getting it started today. Other goals: I'll occasionally also keep track of how I'm doing in pursuing personal goals in here. It gives me more motivation to stay on track when I have to put it out there publicly how I'm doing. I've been smoking and chewing off and on for over 10 years and am ready to quit for good. My first goal will to quit tobacco. Additionally, I've been drinking 2-6 diet sodas a day for quite some time so I'm going to drastically cut down the amount from 2-6 a day to two or less per week. Nutrition: A weakness I've always had is my nutrition. I eat ok but have never eaten great. I'm going to clean up my diet dramatically and try to eat clean most days, with occasional cheat meals. I will try to post what I've had to eat in here, depending on how much time I have. Supplements: For now just a couple brands of whey protein I have, a multivitamin, and fish oil. I may add some as I progress. Workout split: Starting out I'm just going to workout muscle groups instinctively, making sure to hit each one at least once a week. I'm really going to be focusing on cardio and trying to lose some fat. Down the line I'm sure I'll get a set split together. Current stats: 25 years old 6'2 210 lbs ??% (too high) Bodyfat (see pics) Pics: I'm heading to the gym in a bit, will update shortly. __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal

07-07-2009, 02:37 AM	#2 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	Monday, 7/06/2009 Workout: Treadmill: 30 mins @ 4.5 mph & 1.0 incline I felt like death today, still recovering from my long weekend in Vegas. It felt great getting some cardio in today. I'm working a 24 tomorrow but I'll try to hit the gym there for a quick workout. Personal Goals: No tobacco - Success No soda - Success Nutrition: I didn't get up today until 11:30 (got in at 1:30 last night) and am going to bed at 10 so it was a short day, hence the lack of calories. __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal

07-08-2009, 06:23 PM	#4 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	Tuesday, 7/07/2009 Workout: None, I worked a 24 and wasn't able to fit a workout in. Personal Goals: No tobacco - Failed No soda - Failed It wasn't a great day for my goals. I had a diet Coke with my Mongolian Beef for dinner and a dip of Cope that someone had left at the station around 11:00 PM. Nutrition: 3 sandwiches (whole grain bread, turkey, pastrami, light mayo, mustard, cheddar) Mongolian Beef w/ brown rice Snacks at Children's Hospital: goldfish, fat free milk, chocolate pudding, fruit roll up 2 eggs, 2 egg whites 2 chicken sausages Ate too many calories today but at least it was mostly clean, except my snack fest at Children's. __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal

07-08-2009, 06:27 PM	#5 (permalink)
wobz wobz is rite. You people are wrong! Join Date: Sep 2007 Location: Michigan Posts: 5,724 88263 :	So ya missed 1, don't stop heading in the rite direction and you'll get there. __________________ LNC #1

07-08-2009, 06:47 PM	#6 (permalink)
burg burg is what Willis is talking about ̕̚̕̚ ̔̕̚̕̚҉ ҉̵̞̟̠̖̗̘̙̜̝̞̟ Join Date: Jul 2008 Posts: 3,373 18360 :	as soon as you get into a habit of it you'll be fine dude __________________ #1531

07-07-2009, 02:38 PM	#3 (permalink)
Jagerbombs Jagerbombs is awesome back at it Join Date: Oct 2007 Posts: 7,079 30602 :	stick with it brah

07-08-2009, 07:52 PM	#8 (permalink)
Jagerbombs Jagerbombs is awesome back at it Join Date: Oct 2007 Posts: 7,079 30602 :	goldfish are fucking delicious, i had like half a bag yesterday.

07-08-2009, 09:32 PM	#10 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	Wednesday, 7/08/2009 Workout: Chest, Abs & Cardio DB Bench: 40x10 60x12 70x7 70x7 70x7 Pec Dec Fly: 90x12 120x10 150x8 150x7 150x6 HS Incline: 90x10 120x7 120x7 120x8 120x7 AB Ball Crunch: 15x 15x 12x 10x Heel Touches: 20x 20x 20x 20x Stepmill: 7 mins @ lvl 6 Treadmill: 5 mins @ 4.5 mph & 1.0 incline Decent workout, I was happy with the volume. My cardio was weak though, I was fucking beat. I can't wait to get my stamina up so I can put in better workouts. Personal Goals: No tobacco - Success No soda - Failure No tobacco, which I'm very happy with. I had a diet dew this evening but I'm not too worried about it. My main focus is getting rid of the tobacco. Nutrition: __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal Last edited by SFriday; 07-09-2009 at 03:18 AM.

07-09-2009, 03:29 AM	#13 (permalink)
Slanket Slanket is metal minor Fuck you Breakout Champion! The Weakest Link Champion! Booze Hound Champion! Bump Ball Champion! 7up Pinball Champion! Duck Hunt Champion! Broken Words Champion! Birth Game Champion! Santa Snowboard Champion! Assault Paintball Champion! Run Sam Run Champion! Erotic Shoota Champion! Join Date: Nov 2007 Posts: 7,703 28906 :	You should grow a beard. And good luck __________________

07-09-2009, 03:58 AM	#14 (permalink)
Pureiron Pureiron is ballin' troll style Senior Member Tournaments Won: 2 Join Date: Dec 2007 Posts: 6,442 36605 :	Nice I like the D.B bench, expect quitting soda too be more difficult than tobacco especially if you have few sources of caffeine outside of soda.

07-09-2009, 12:42 PM	#15 (permalink)
burg burg is what Willis is talking about ̕̚̕̚ ̔̕̚̕̚҉ ҉̵̞̟̠̖̗̘̙̜̝̞̟ Join Date: Jul 2008 Posts: 3,373 18360 :	nice going man, i should probably try and quit smoking __________________ #1531

07-10-2009, 05:50 PM	#16 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	Thursday, 7/09/2009 Workout: None, worked a 24 and we got raped. Personal Goals: No tobacco - Success No soda - Failure Nutrition: I was doing well the first 1/2 of the day but failed hard the second half. These 24s are brutal to try to eat right on. 2 servings whey protein Turkey and roast beef sandwich on whole grain wheat bread Homemade turkey chili Turkey and roast beef sandwich on white baguette Mcdonalds: cheeseburger, spicy mcchicken, 4 piece nugget, grilled chicken wrap 1/2 bag of David sunflower seeds __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal

07-10-2009, 09:07 PM	#18 (permalink)
SFriday SFriday is why we can't have nice things Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,149 114756 :	Friday, 7/10/2009 Back, Abs & Cardio Workout: Seated Cable Rows: 75x20 120x12 150x10 165x8 180x5 180x6 -superset with- Heel Touches: 30x 25x 25x 25x 25x 25x Lat Pull Downs: 120x12 150x10 165x7 165x6 165x5 -superset with- Ball Crunches: 15x 15x 12x 10x 10x Treadmill: 5 mins @ 4.7 mph & 1.0 incline 25 mins @ 4.5 mph & 1.0 incline Decent workout today for just getting back into it. I need to start doing just cardio days so I'm not tired as hell by the time I get to it, but every time I get to the gym I just want to lift. Also, I took 2 pills of Red Acid Gen 2 (I have 1/2 a bottle laying around) pre workout and grape Xtend intra workout. Personal Goals: No tobacco - Success No soda - Failure Will update later. Nutrition: A little less than I was aiming for calorie wise, but it's fine. Dinner tonight... 1.2 lbs (raw) flank steak and 2 cups strawberries. I probably didn't have to eat it all but I couldn't resist. __________________ Soda: 7/30/09 Dip: 2/14/10 ATM 5000 Crunches Champion Workout Journal Food Journal Last edited by SFriday; 07-11-2009 at 02:36 AM.

07-10-2009, 09:45 PM	#19 (permalink)
BigRacist BigRacist is BigWeighter Senior Member Join Date: Sep 2007 Posts: 2,670 5164 :	I WOULD SWITCH THE XTEND FLAVOR...GRAPE IS DISGUSTING.

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