Roo's 28 week challenge

[KangarooNokona]

As of tomorrow I will be starting a 28 week body transformation. I'm going off of Kris Gethin's 12 week program followed by Cory Gregory's 16 week program. Have never been big into premade programs but figure I'd give them a shot. I will be taking a first day photo, weight/body measurements and update all every Monday. I will also include workout numbers, daily nutrition, and weekly goals.

Goals I want to achieve by the end.....
1-4) 2, 4, 6, and 8 weeks clean eating (no cheats)
5) drop below 199lbs
6) drop below 10% BF
7) hit 200lbs at less than 12% (this will be the hardest)

If I can hit 5 out of 7 will be happy, but all 7 would be awesome. My biggest challenge will come in November come thanksgiving time but I will handle that when I get there. All updates are open to critique and criticism so don't hold back!

 

[grubd]

What's your big 3 at?

 

[KangarooNokona]

Big 3 as in?

 

[Fro Joe]

I'm assuming he mean's bench, squat, and dead lift. That's what the big 3 is in my book.

 

[KangarooNokona]

That's what I was thinking but had to make sure. TBH I haven't maxed since my last year of college ball due to no one to workout with. I would guess right now 375-bench, 425-450-squat, and same for deads. Like I said though hard to give a good amount when you haven't maxed

 

[KangarooNokona]

Sunday 7/7/2013

Weight: 251
BF %: between 26-30%
Chest: 48"
Bi's: 16"
Waist: 41"
Thighs: 42"

* I suffer from bi-polar disorder and depression. Up until about a month ago I wasn't on medicine and let myself go pretty bad. Now that my confidence, ego, and overall happiness is up I tend to see things I really don't like (hence the photos). Little embarrassing but hey, it's my fault I got like this. Come this time next year I really hope about considering a comp.

As of 11/25/13

Weight: 215
Difference of 38lbs

 

[KangarooNokona]

Monday 7/8/13

Wake up and felt great. Looking forward to the journey!

* don't let the word "ranch" fool you. I used 1/2 cup nonfat Greek yogurt, 1tbsp fat free milk, and a ranch seasoning packet. I didn't use the whole thing just enough to coat. Not like the OG but I'm not a big BV fan so it works.

LEGS

Cardio: 20 min (elliptical, cardio program, level 1-4 varying)

Leg press: 4-5 warm-up sets of 10-12 reps (100, 120, 140, 160)
3 sets to failure in 12-20 reps (240, 260, 280) (15x each)

Hamstring Curl: 2 warm-up sets of 15 reps (45, 60)
3 sets to failure in 12-15 reps (85, 95, 105) (15x each)

Leg Extensions: 2 warm-up sets of 15 reps (70, 80)
2 sets to failure in 12-15 reps (100, 110) (15x each)

(Don't have these machines so I did leg press and ham curls again, but lowered weight and upped reps)
Lying Hamstring Curl: 3 sets to failure (70, 80, 90) (30x, 25x, 15x)
Hack squat: 3 sets to failure (200, 220, 220) (20x, 20x, 15x)

Cardio: 20 min (stationary bike, cardio program, level 1-6 varying)

 

[KangarooNokona]

Tuesday 7/9/13

Tuesday/chest, tri's

Cardio: 20 minutes (same as Monday)

3 warm-up sets of 6-10 reps 3 sets to failure in 6-10 reps
Flat Dumbbell Press: (30, 40, 50)(12x each) (60, 70, 80) (10x each)

2 sets to failure in 6-10 reps
Incline Flyes: (25, 30) (15x each)

Straight Arm Pullover: (40, 50) (12x each)
2 sets to failure in 10-12 reps

Rope Extension: (90, 110, 130) (12x each)
3 sets to failure in 10-12 reps

Lying Cable Extensions: (90, 110, 120) (12x, 10x, 10x)
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension: (50, 50, 50) (12x each)
3 sets to failure in 10-12 reps

Cardio: 20 minutes (same as Monday)

* I'm going to try to start zooming in for the meals so they can be read better*

Also took 4 rounds of BP about 2 hours after my workout.

 

[grubd]

Love the pics and graphs. Don't be embarrassed and good luck, look forward to seeing the transformation.

 

[grubd]

I'm assuming he mean's bench, squat, and dead lift. That's what the big 3 is in my book.

That is indeed the 3 known as that for fundamental weightlifting and power lifting.

Kangaroo you have amazing bench and squat for just starting out.

 

[KangarooNokona]

That is indeed the 3 known as that for fundamental weightlifting and power lifting.

Kangaroo you have amazing bench and squat for just starting out.

I have been strength training since I was 12 and I'm 25 now so not quite a rookie . Unfortunately with injuries/lack of workout partners/emotional issues over the past 3 years my strength isn't what it was in college and my body has gone to ****. At this point I'm focusing on lean mass instead of raw power. I just hope I have decent results like dpoe did.

 

[KangarooNokona]

7/10/13

* was supposed to be a well deserved rest day, but of course what's life without a fork in the road. Mother in law heard about 30 rolls of sod were up for grabs and since I'm on summer vacation I got chosen. Loaded, unloaded, and laid about 600 sq ft of sod in 95* heat so it was a really good sweat and believe it helped worked out some of the tightness in my chest/tris. My diet was deff tough today. Since I didn't prepare for the exercise I was without food. Lucky enough my MIL had 1/2 a 6" turkey sub (located on my nutrition sheet below) I was able to scarf after that. A little more on the fat side due to the light mayo but hey I think what I just went through it wouldn't hurt and I'd try to lower my carbs at dinner. Sodium is really high today but 2 gallons of water should equal some out. Dinner and sweet tooth kicked my butt tonight. In laws had burritos. they used ground turkey so that was good for me. i pretty much just made a mexican salad. Nephew(5) had some Oreos and was just grubbin on them in front of me and almost made me loose it, but I resisted knowing I would get my fix with my evening shake. Anyways great day overall, but going to try to not get as many carbs/sodium on my next rest day.

 

[KangarooNokona]

7/11/13

Day 4 and going strong. Great workout and bp session and another day of no real cravings.

EXERCISE
Cardio: 20 minutes (same as other days)

Reverse Grip Pulldown: 90, 140, 180, 190 (10x each)
1 warm up set of 8-10 reps, 3 sets of 8-10 reps

Bent Over Barbell Rows: 45, 95, 115, 135 (12x each)
1 warm up set of 8-10 reps, 3 sets of 10-12 reps

Hyperextension (used a lower back ext machine): 90, 170, 190 (12x each)
1 warm up set of 10-12 reps, 2 sets of 10-12 reps

Straight Arm Pulldown: 80, 90, 100, 110, 120, 130, 140 (12x each)
7 sets of 10-15 reps

Concentration Curls: 15, 15, 20, 25, 30 (15x each)
2 warm-up sets of 12-15 reps, per arm, 3 sets of 12-15 reps, per arm

Alternating Dumbbell Curl: 20, 25, 30 (15x each)
3 sets of 12-15 reps, per arm

Cable Curls: 60, 70, 80 (20x, 15x, 15x each)
3 sets of 15-20 reps

Cardio: 20 minutes (same as other days)

* took 2 rounds of 20 swings tonight. Shagged and pitched as well so worked up a decent sweat.

 

[KangarooNokona]

7/12/13

Not happy about the outcome of cals today especially the sodium. Only thing that made me feel ok was I did 30 minutes of cardio at the end of my workout instead of 20 and sweated more during the workout than I would mowing my grass so figure eating 2200 cals and then burning lord knows how many off my normal RMR was ok. Tomorrows an off day so im going to try and limit myself pretty low.

EXERCISE
Cardio: 20 minutes (same as others)
Military Press: 95, 115, 135, 145, 155 (8x each)
2 warm up sets of 6-8 reps 3 sets of 6-8 reps

Side Raises: 15, 20, 25, 30 (15x each)
1 warm up set of 12-15 reps 3 sets of 12-15 reps

Upright Rows 21s: 65, 85, 105 (7x)
3 sets of 7,7,7 reps

Lying dumbbell Rear Delt Raises (these kicked my ass): 15, 15, 15, 10, 10, 10, 8 (15x each)
7 sets of 12-15 reps

Superset:
Weighted Situps: body, 25lb , 25lb (20, 15, 15)
3 sets of 15-20 reps

Seated Calf Raises: 80, 90, 100 (20x)
3 sets of 20 reps

Standing Calf Raises: body, 15, 40 (20x); it was hard on my right knee due to my surgery from a couple months so I moved to the seated calf machine and just used one leg at a time.
3 sets of 18-20 reps, 1 foot at a time

20 min Cardio: Same as other day, bike, for 35 minutes this time

* as far as working out week 1 is done! Feeling great and really feel I can finally strap down for the long haul. My will power is noticeable and my drive is there. It normally lasts about 2 days and I'm already changing my mind but I'm liking this a lot. Numbers for the weights aren't great, but I didn't want to start high and be stuck for weeks. I want to see progress in numbers to keep my eye on the prize.

 

[grubd]

Upright rows are pretty bad for you. Try front raises or military press. I'll throw in some power cleans or hang cleans for my shoulders/traps instead as well.

 

[KangarooNokona]

Ill do the hang cleans. I hate upright rows as it is. Puts too much strain on my wrists.

 

[KangarooNokona]

7/13/12

Week 1 is done! Went great and half way through goal #1. I feel it's a lot easier to do what your supposed to do, goal wise, when you start small and progress. Today was difficult diet wise. I was notified last night about picking up for a tournament so had no time to meal prep. I grabbed a thing of tuna, protein shake, and beef jerky to get me through the first half until lunch and lucky enough they chose ruby Tuesdays and not fast food. Stayed away from the salad bar because I go nuts at salad bars and looked strictly for menu items that had nutrition info on the menu. Fats unfortunately were at its highest today but still were under my recommended % so it's all good. Start week 2 tomorrow and ready to knock out goal #1!

 

[KangarooNokona]

7/14/13

Not much to say other than I can't feel my legs. Wasn't expecting those super sets back to back to be so hard but I was uh... WRONG! I normally would have given up and done half ass work but I really made sure I did every rep. When I failed I lowered the weight by 5lbs and made sure I finished my sets. Great day in the gym and can really tell when it comes to cardio that my muscle memory is starting to kick back in.

LEGS
Cardio: 20 minutes (same as always)

Superset:
Leg Extensions: 2 sets of 30 reps (50, 60)
Hamstring Curls: 2 sets of 20 reps (50, 60)

Superset:
Walking Lunges 3 sets of 40 steps (45 lb bar walking)
Standing Hamstring Curls 3 sets of 15-20 reps (35, 35, 60- L leg) (35, 60, 70- R leg)
* don't have a lying or standing machine so tried what I could. I could complete standing with the left leg, but the way the machine was set up I had to complete the last two sets for my R leg on the sit down machine. I only used my R leg with no assist from the left*

Leg Press: 3 sets of 50 reps (normal set set-up)- 160, 180, 200

Superset:
Barbell squat: 1 sets of 30 reps (95) * remember returning from knee surgery 2 months ago so I am taking these type of exercises slow
Hamstring Curls: 1 sets of 20 reps (80, used both legs but really squeezed at contraction)

Cardio: 30 minutes (stationary bike session on an interval program)

 

[KangarooNokona]

7/15/13

Gym session was awesome. Was actually told what I was doing was unachievable in 7 months and that it'd be a miracle if I can get under 200 lbs. all I could do was laugh and probably had the best session in the gym mental and focused wise I've ever had. When I was done I went back up to him and told him "thank you" and to meet me back here on Wednesday. He gave me a confused look and I just walked off.

EXERCISE
Cardio: 20 minutes (stair master at a level 4)

Flat Dumbbell Press: 30, 50, 70, 90 (10x)
2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps

Flat Bench Flyes: 20, 30, 40, 50, 30 (10x on each and 7 on drop set)
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps, 1 drop set to failure

Incline Cable Flyes: 70, 100, 120 (8x), 100 (7x)
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Cable Crossovers: 60, 90, 110 (10x each), 100 (7x)
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Tricep Cable Pushdowns: 110, 160, 180 (16x each), 150 (16x)
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure

Reverse Cable Pushdowns: 110, 150, 170 (10x, 18x, 18x), 130 (16x)
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure

Giant Set: (used 45lb bar to test the waters and glad I did about the 5 set)
Head Smackers- 3 sets of 7 reps
Skull Crushers- 3 sets of 7 reps
Rockers- 3 sets of 7 reps

Cardio: 30 minutes (stationary bike/interval program)

 

[grubd]

That's what I was thinking but had to make sure. TBH I haven't maxed since my last year of college ball due to no one to workout with. I would guess right now 375-bench, 425-450-squat, and same for deads. Like I said though hard to give a good amount when you haven't maxed

Are you being really cautious with the ligaments starting out again? Staying at 50% workload at peak. That is pretty crazy you hit that 425 squat so close after surgery.

 

[KangarooNokona]

Are you being really cautious with the ligaments starting out again? Staying at 50% workload at peak. That is pretty crazy you hit that 425 squat so close after surgery.

Those were all estimates of compatible weights I was doing before surgery. Granted my surgery wasn't major (Vienna sausage size piece of the medial chondryal (sp) broke off the tip of my femur and floated to the middle of the knee. He said ligaments wee fine suprisingly but cartilage had to be grown in place of that missing bone.

I'd be no where near those numbers now because I was on crutches for 4 weeks and I'm deff taking my time with my legs and relying on the stair master and bike to regain some strength around the knee

 

[Fro Joe]

Have you thought about ditching the hamstring curls and doing something that works the glutes instead of just isolating the hamstrings? With a compromised knee and the fact that you play softball you need all the glute strength you can get right now.

 

[KangarooNokona]

Have you thought about ditching the hamstring curls and doing something that works the glutes instead of just isolating the hamstrings? With a compromised knee and the fact that you play softball you need all the glute strength you can get right now.

I'm pretty much following the workout program to a T but open for suggestions. My options I have are seated ham curls, seated leg extension, squat rack w 6-45, 2-35, 4-25 etc and a seated leg press. What I'm confused about is my ortho told me to stay with leg ext and ham curls due to my knee but I've read leg ext put more strain on your knee than squats.

 

[KangarooNokona]

7/16/13

Today was my rest day. I ended up doing the yard in the a.m. And then went with the wife up to the gym and did 30 minutes on the stationary bike to try to get some of this soreness out my legs. I've had soreness before but that stair master yesterday has taken sore to a new level. On another note I believe my before bed snack is probably my new replacement for ice cream forever! I can't stand Greek yogurt due to the sourness but add it with some choc. protein powder and natural pb and its awesome!

Spent two hours in the yard in the a.m. and 30 minutes on the bike while wife ran.

 

[grubd]

Reading different weight lifting forums over the years, the vast majority of serious lifters, trainers are with frojoe in that leg ext/curls are bad on your knees and little use unless you're a bodybuilder. I will throw them in occasionally to change things up still though.

 

[KangarooNokona]

7/17/13

Great day today. Little upset on the carb intake towards the end of the night but its something I can fix from now on and avoid. TBH I didn't even think about the carbs in the sweet potato due to, well, it's a sweet potato. It did fit into my macros and was damn good. (Cut up half yellow onion, medium sweet potato, red bell pepper, spray with Pam and sprinkle garlic powder and spices on top and bake at 415* for 10 minutes and OMG!!)

On another note Saturday is approaching and I'm scheduled to go to Biloxi. I'm bringing a majority of my food so I'm not stuck eating fast food grilled chicken but the kicker is Saturday night. The wife and our friends want to go to the ever so popular buffet. Wtf do I do here? I know I can get the steamed shrimp, crab legs, and salad but I don't want to pay $30 for 12 shrimp, one salad, and a cluster of crab. Another problem is over-doing it on the shrimp and stuff. I would use this as a cheat meal but next Monday will be two weeks clean (goal #1) and I know I'd regret it. Any suggestions?

EXERCISE
Cardio: 20 minutes (stair master level 4)

Seated Smith Machine Military Press: (don't have a smith machine so used the power rack and did free weight. Concentrated on a tight squeeze all the way down to the bottom and explosive up)
2 warm-up sets of 8-10 reps (45, 55)
3 sets to failure in 6-8 reps (95, 115, 135)(8x)

One Arm Shoulder Press Machine:
1 warm-up sets of 8-10 reps (25x10 per arm)
2 sets to failure in 8-10 reps (30, 40x10 per arm)
1 drop set to failure (20x8 per arm) * not going to lie this machine humbled me when only using one arm. I normally dumbbell press 90's+ for 6-8, but I felt it a lot more with this

Superset:
Side Raises:
1 warm-up set of 8-10 reps (12/10x)
3 sets to failure 12-16 reps: (15, 20, 25) (16x)
Side Raises Behind The Back:
3 sets to failure 12-15 reps (15, 20, 25) (16x, 15x, 15x)

Dumbbell Shrugs:
1 warm-up set of 8-10 reps: (40) (10x)
3 sets to failure in 12-20 reps (50, 70, 90) (20x)

Rear Raises: (used cable machine)
1 warm-up set of 8-10 reps (10)
7 sets of 12-16 reps: (20, 30, 30, 30, 40, 40, 50) (15x)

Cardio 30 minutes: stationary bike

 

[KangarooNokona]

7/18/13

Went to the gym w the wife again today. I think she is actually getting accustomed to it and enjoying it. Only bad thing is with my cardio taking an hour by itself I'm usually running between 1.5-2 hour sessions but that's just more motivation and work she can do.

Calves/abs
Cardio: 20 minute stair master; level 4

Standing calf raises: body (all 4 sets and really concentrated on the squeeze), 20x
1 warm up set 8-10
3 normal sets 15-20

Seated calf press on leg press machine: 140, 180, 200, 220 (20x)
4 normal sets of 18-20

Lying leg raises (on a bench): 3 sets to failure of 18-20 (did 3 sets of 20)
(Last set was a ***** because I was actually squeezing my upper abs than thrusting my legs up in the past)

Cardio: 30 minute stationary bike

* I'm going to work the eltical for a week at the end to change it up a bit since I switched to the stair master at the beginning. Loosing up the shoulders after the workout.

 

[Ben_Johnson41]

I didn't read the whole thread, but I noticed your calorie intakes are all over the place and seem pretty low. Bodybuilding.com has some nutritional calculators that will show you your optimal caloric intake, carbs, fats, etc. Cutting too many calories can have adverse effects on your goals. If you weed through all the b.s. in the forums, you can actually find some useful information there (much like here).

 

[KangarooNokona]

I didn't read the whole thread, but I noticed your calorie intakes are all over the place and seem pretty low. Bodybuilding.com has some nutritional calculators that will show you your optimal caloric intake, carbs, fats, etc. Cutting too many calories can have adverse effects on your goals. If you weed through all the b.s. in the forums, you can actually find some useful information there (much like here).

The same calculator on bodybuilding is the same one live-strong uses +/- 100 kcals that I used. All the % are based on their calculator. I guess I'm confused because its not like I'm eating all carbs and protein one day and then none the next. My intake is still staying at 40/40/20 and I'm only negative 700 kcals from my recommended daily intake based on my activity level, which a deficit of 500 is needed to loose 1/2 lb a week, right?

I guess I need a little more explanation than what was given...

 

[KangarooNokona]

7/19/13

Not much to port other than my gym session was longer than expected today!!!

EXERCISE
Cardio: 20 minutes on stair master
Reverse Grip Pulldown: 70, 115, 130, 145 (used a lat pull down machine instead of cable. Cable tended to feel lighter so the weight was as up so high)
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps

Wide Grip Lat Pulldown: 120, 160, 190, 190
1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps

One Arm Dumbbell Row: 40, 60, 70, 90
1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps

Romanian Deadlift: 95, 135, 185, 205
1 warm-up set of 8-10 reps, 3 sets to failure in 16 reps

Hammer Dumbbell Curl: 15, 25, 30, 35
1 warm-up set of 8-10 reps, 3 sets to failure in 18-20 reps

Preacher Machine Curl: 70, 120, 140, 160
1 warm-up set of 8-10 reps, 3 sets to failure in 14-16 reps

E-Z Bar Curls: 35, 55, 75, 95, 105
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps
Cardio: 20 minutes stationary bike

*there is a raggedy old family gym down the road from my house and I'm going to go check them out. My gym doesn't have the necessary equipment to really work my lats when it comes to pull downs. If they have a legit pull down cable machine with actual weight then I might see if they can sponsor me and the sponsorship is allow me to workout in their gym for back days. When I feel I'm ready to compete next year I can through them a props in or something.