tallgerman's get ripped quest log

[tallgerman]

I am 6-6 310 and have never been ripped.  Played offensive end in high school and lots of basketball and now am guna stop being spotty in the gym.  I have done sprints, cardio weights, cals in past.
Started skinny in hs then bulked in college, now working in office gained too much bulk.

This log is to record my progress and help with mistakes. Also to give me an outside view of whats going on.

6sep10
walk to 24 hour fitness 9pm
4xleg sled
3xeach arm free handle starts 1foot above head leverage back machine
3xchest press leverage machine
4xweighted ab handles by ears machine
3xdb curl
3xdb french curl
15min jog/walk home

food intake:
2pm: 2 scoops rum raisin ice cream
1020pm: 2 giant slice turkey and 2 american cheese slice on minibun wih daubs of tobasco, 2 oatmeal raisin cookies

Any suggestions welcome.  I have gym membership and live near beach so I will try and add some sprinting and build consistency.

[tallgerman]

could be useful

ok 7sep10 plan:
20 x 100m sprint on sand
100 pushups
100 situps

eat:
turkey+cheess sandwiches on minibun with daub of tobasco
bottled water
eat 6 times

[Purple Aki]

I hope your typing fingers get burnt off in a house fire.

[tallgerman]

why?

[tallgerman]

7sep10 actual:
did 4 x 50m and 20min walk
blood pumpin
legs tingling
breathing hard

eat:
had french dip and thin fries with water n lemon at houstons

mental:
reading about vince gironda, interesting how he says to shape body and how fat is needed to digest protien
http://www.getbig.com/boards/index.php?topic=158432.0

I wish there was a summary of a beginner workout.

[Purple Aki]

why?

Because you're a tedious cunt and a waste of bandwidth.

Lolz!

[WillGrant]

diets shit trainings shit you will fail now fuck off gimmick

[tallgerman]

8sep10
Woke late, Sore as hell

no workout today

diet: 
4 fish tacos 7pm
3 oatmeal raisin cookies 10-11pm cuz hugely hungery

[tallgerman]

http://forum.bodybuilding.com/showpost.php?p=312607141&postcount=1305

[_bruce_]

The a r y a n hunk getting shredded.

[tallgerman]

awesome shit

added a lil vince gironda influence

4xmachine row leverage to face high
4xupright barbel row to mouth level
4xmachine chest leverage
3xhack squat machine [tried abrbell with bar behind and couldn't do it! maybe cuz im 6-6?]
3xmachine dip with thumb on top
3xdropset barbell dumbell curl

food sofar: [diet I have always been lax guna grab control]
1 slice turkey+1slice cheese on minibun 1pm
1/3 gallon water

11pm
eggs lamb and curley fries +peanut butter shake jerrys deli [guess th be cheat day!]

tried to not rest more then 10 breaths between sets and go heavy 4-6 reps
feel awesome sweated like dog

mentally inspired by:
http://forum.bodybuilding.com/showpost.php?p=289411551&postcount=285  

[tallgerman]

nothing today

very sore

ate nothing sofar 645pm

bad food 8pm 2xnacho supreme taco bell and 1 grilled stuffit burrito, 3 oatmeal raisin cookies
gota eat at home and spread calories out
fail

[tallgerman]

11sep10 saturday
Whew sore chest+tris but went anyway.

2xleverage row
2xdb bench
2xbarbell standing front press
2 hack squat

all hard with 10-15s rest

whew!!

eating bad:
5pm
dell taco macho nacho
chilli cheese fries
1 soft beef taco
some of friend's coke and fries
water

Going forward will try and eat from home, even though kinda burned out on turkey n cheese.
Gota get some eggs and meat and maybe something with fiber like apples.

mental:
http://www.arthurjonesexercise.com/Bulletin1/Bulletin1.html
Trying to find out more about how vince gironda trained beginners.
I know he favored no ab movements and low rest between sets and protien diet.
Diet pattern really bad.
Diet holding me back bigtime.

[tallgerman]

1xdeadlift
1xleverage row
1xnautilus chest
1xnautilus military

food:
noon
meat n cheese lasagna
some veg liek coliflower,
orange juice
630pm
veggie burrito
shrimp burrito
beans
rice
2 shrimp taco
few chips

again too much food
need salad every meal and water drinking to cut down
try and drink 2 cups water before each meal

[_bruce_]

Are you really fat or just somewhat overweight?

[tallgerman]

Are you really fat or just somewhat overweight?

lil overweight

[tallgerman]

1030pm
3xhack squat machine, with 1xbodyweigthsquat to burn quads
3xback with final drop set so 6x3rep until fail each rest pause
3xdb bench

food:
1pm potato skins at lunch with guac n sour cream
d1130pm inner elftover chicekn cordon blue, with raising bread n butter
water to drink

[tallgerman]

http://forum.bodybuilding.com/showpost.php?p=312607141&postcount=1305

rereading this

- Workout with weights 3 times a week.   ok can do
- Drink about a gallon of water each day.  not doing
- Eat at least 1g protein / lb of lean body mass a day.  not doing
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day. can do
- Above that eat whatever you want, preferably a wide variety of foods.  can do
- Adjust your food intake so that the desired rate of weight change is maintained.  gota adjust down
- The rate of weight change should not be above 3lbs/week, 1-2lbs/week is recommended.

[tallgerman]

27sep10

3xback machien row
3xoverhead to hip row machine
3xcabel pulldowns
3xbarbell curl
3x1hand db curl
ran 1/8 mile to gym and back stopping few times when outa breath
not much time between sets
sweating greatly
good workout

1 apple 10am
ate 2 hot dog w cheese n ketchup, and 2/3 of a double burder cheese ketchup  1pm

[Lundgren]

This guy made me laugh pretty hard. tall german you are the best.

[tallgerman]

29sep10

3xbar squat
3xbody squat combat condition style hands behind to feet, burn
3xdeadlift
3x bodyweight lunge first left then 3x right
3xabs machine
3xfloor situp

legs fucking hurt today 30sep

trying use wavelengths guide
lose 1-2 ppound a week
50 a year

[tallgerman]

4oct10

1set each of
hack squat, barbel row, db military palms facing, pushup, situp, stiff leg deadlift, machine leverage pulldown underhand, curl, sitting barbell tricep extension, calf toe raise db in each hand

moved quickly from exercsie to exercise

reduced calories drank only water

food:
12pm free work lunch sosage n mariara pasta, pork burrito with sour cream from baja fresh, water.
8pm 2 fish big tacos and water
9pm part fo frozen yogurt girlfriend didn't want about two scoosp worth with some fruit cocktail topping.

[tallgerman]

10oct10

Walked 1 mile
1 set pushups to failure
guna eat very small today
all I really need is to eat small and do little upper body muscle to look awesome
must do this every day
consistency+diet consistency eating small will get me there

[tallgerman]

proposed workout after work:

today: 20 x 100 yard sprint
100 pushups
100 situp

[tallgerman]

almost forgot about log

walked for 40min