202

ArmToday I weighed in at 202lbs on the scale! This marks the first time in my life that I crossed the 200lb threshold! Ok, not exactly true. I crossed it once last year but it was fat-related. lol This time, I’m at my regular fat % and still over 200lbs! To say I’m giddy would be an understatement. I’ve been working out consistently for about 17 years now.1  My previous attempts met with failure back then because I was working out for the wrong reasons. Once I decided to take care of my body for my reasons and my goals, I stuck with it. When I came to SF, it was a new chapter in my life and switching to a gym like Fitness SF2 that was dedicated to muscle-building also made a huge difference.

I don’t remember the exact body weight I was at back then but I do remember it was roughly around 140-150lbs. I do remember weighing in once at 155lbs when I was still living in Boulder, which was 1995. That was also about the time I started working out in earnest. In roughly 17 years I’ve put on 45-50lbs of muscle. Sure I could have been more dedicated and gained it faster but that isn’t the point. The point is if a little scrawny weakling like me can put on that much muscle and size, anyone can. Seriously, I was so bone skinny back then it was laughable. I’ve mentioned it here probably countless times but my chest was so slight it actually sank in a little. My forearms now are bigger than my biceps were when I first started working out. It’s crazy because while I don’t see that skrawny kid anymore, he still lurks in my id. Thankfully, he is being subsumed by the new me.

The above bicep shot is a rare shot of me flexing. I don’t do pics of me flexing my biceps a lot because my biceps actually bulge out as much as they bulge up. I know it’s a bit odd but it is also sort of self-defeating when taking a bicep flex shot. lolol Of course, if I try to hold the bicep in so it bulges up instead of out, it looks like I’m cheating. hehehe Anyway, I’m just so excited. When I started out, breaking the 200lb barrier seemed like such an abstract and never-attainable goal. Honestly, back then it was mostly wistful thinking. After getting serious about weight-training, I suddenly realized my wistful goal was actually very real and very attainable.

Of course, this just makes me want to work out that much harder!

  1. Give or take a year or two. I’m doing this all from memory. lol []
  2. Formerly Gold’s []

Lean

MoiHere I is looking mean and lean. lol  Ok, maybe not so mean. lol

Anyway, I’m back down to my “healthy” weight. By healthy I mean my regular range of weight ups/downs. If you look you see the little pooch right above my shorts line. Sadly, my brief stint over 200lbs was fat related. That said, I’m still bigger now muscle-wise than I ever have been in my entire life. I’m only 12 pounds away from my goal weight of 210. But, when I figure in the 15 or so pounds of fat I want to lose, I’m probably closer to 22 pounds in terms of muscle. *sigh*  So close and so far away. hehehe  And you can see from the pic I can clearly loose a little more fat. Don’t get me wrong, I’m not complaining just pointing out where I hope to be.

Right now, I’m 198 lbs, keep in mind 15 of that is fat I wanna ditch. And speaking of, the extra cardio from swimming has helped!  With the break up, debt, Spike dying, depression, etc I really dropped off on my workouts. I still hit the gym but it was pretty static and not consistent. As of this month I’ve rededicated myself to working out. I redesigned my workout routine as well. I have a horrible habit of neglecting certain muscle groups. To avoid that, I designed my new routine so that I work out a good and bad muscle every day1  My new routine has me in the gym 4 days a week throwing weights and 2 days for cardio.  It’s off to a good start so far. I had the best dumbbell chest workout ever last week.

Dumbbell Incline Bench Press
lbs x reps
85 x 12
85 x 12
85 x 12
80 x 8

Dumbbell Bench Press
95 x 10
95 x 10
95 x 9
90 x 8

Dumbbell Fly
50 x 10
50 x 10
55 x 10
55 x 8

Above is just my chest workout for one day. I usually do 4 sets but my pecs were totally baked after just those 3. Another twist, I switch between free weights and machines every other week. The one thing I wanna point out here is I do not focus on a set number of reps as my goal while working out. Four sets is the goal. Reps per exercise is usually a maximum of 12 reps and a minimum of 6. Once I can do a full set all the way thru to 12, it’s time to up the weight slightly. I find that progressive intensity works best for my muscle/body type. In two months, I’ll be switching to a reverse routine of supersets of the same exercises.

So far it’s working because I was so sore this week I could only do one day of cardio. Seriously, everything hurt! lol  Referring back to my goals, take 15 lbs (fat) from the 198 for a base figure of 183. My goal weight is 210 for a difference of 27 lbs. In optimal conditions for non-juicers, the best one can hope for is about 2 lbs per month of actual muscle synthesis. It may sound small but that is actually a good chunk of muscle. So in the best of conditions I could hope for 24 lbs in a year. This IMO is not a realistic goal because I have a life outside of the gym, including work and a child. Goals should be realistic in their reach so I won’t be shooting for 24 lbs. lol  However, half that would be a good goal IMO.  So my goal for 2013 is to put on at least 12 lbs of muscle.

Now I could get there faster by juicing but I can’t afford it. Done right, steroids can be beneficial. They’re called cycles for a reason. You’re supposed to go off them for at least the amount of time you’re on them.2  Sadly, most people get caught up in the quick gains and end up abusing them. Don’t even get me started on the libido issues.

As always, consistency is the key. I’m super motivated now but I know that will wane over time. I’ll try to post workout stats from time to time to have you guys help me with my motivation. I’ll throw in some pics too!

Wish me luck!

  1. By good and bad, I mean muscles I like working vs the ones I don’t. lol []
  2. My doc says you should double the time off []