Monday, November 14, 2022, starting my fitness journey. Well, to be completely honest, I’ve been working out on and off for a while now. On the other hand, about 3years ago now, is when I got a little more serious about it. It First started in 2019, I was getting into great shape. After all, I had dropped approximately 50 pounds. Your boy was feeling incredible. Then, 2020 rolls around the year starts off great. I believe I’m going to lose another 20-30 pounds of fat this year.
Furthermore, I planned to put on about 10 pounds of muscle. But my plans quickly went down the shitter. As reveled by global events known to all as the pandemic. The gyms were supposed to be closed for two weeks max, I thought to myself. I felt great. I’ve earned a break. My gyms well open back up soon.
Contrary to popular believes, (AKA my own thoughts) the gyms stayed closed for months. This whole time I was on my “break.” When they finally opened back up. My will power, drive, desire, and progress all gone. It has taken me such a long time to get back to it 100%. If I’m being honest, it was because of my own laziness. My lack of commitment; it was not covid’s fault. Hell, it wasn’t even because of the lack of gyms.
What needed to be done
More importantly, I lacked the discipline of what really needed to be done. First off, I needed to get off my ass. Secondly, I needed to start home workouts with little or no equipment. Anything is better than nothing. I need to push toward my goals regardless of the obstacles. The work needed to start, plain and simple.
I took a long look into that fucking mirror. To put it simply, unhappy with what was looking back at me. My lack of commitment to myself made me unhappy. The progress that was lost. A large amount of potential gain, gone. To be honest it felt like it all happened in an instant. But on the other hand, it was like time stood still.
Fitness Day one
The day is Monday November 14, 2022. I made a change in my heart and mind. I will turn my fitness level around. My desire and passion were at an all-time high. My will power is unshakable at this moment. Any task seems achievable. So, I order myself to achieve a healthier body and lifestyle.
Undoubtedly, I’m fired up. My drive is through the roof. In fact, motivation is at an all-time high. Critical thing to note, my purpose is clear. Noting is going to stop me. Of course, I have faced no obstacles at this point in time. Henceforth, I will keep you updated on my motivation levels, desire to go to the gym, and consistency.
Current Fitness Level
I am a 25-year-old male. I measure 5 feet 9inches, or 69 inches. Additionally, current weight of 251 lbs. or approximately 114.09 kgs. As a result of my previous attempts to achieve a healthier body, I purchased a body composition scale. Here are the measurements:
- Water weight 44.2
- Body Fat 24.8
- Muscle 18.4
Now, before your go adding and saying, “that doesn’t equal 100%.” It’s important to note, I know. To clarify, the rest of the percentage is bone mass.
Workout
Monday is Chest and Back day. As promised, I well share my complete workout with you from start to finish. Furthermore, I’ll include some of my own fucked up thoughts in between sets.
Wam Up
15min on treadmill with incline of 15 and speed of 3
Barbell Bench Press 5sets 10reps/set rep range of 8-12
- Set 1: 134lbs x 10 reps (warm up)
- Set 2: 225lbs x 10 reps
- Set 3: 225lbs x 10 reps
- Set 4: 225lbs x 8 reps (couldn’t do it)
- Set 5: 225lbs x 10 reps
Bent Over Barbell Rows rep range of 8-12
- Set 1: 185lbs x 10 reps
- Set 2: 185 x 10 reps
- Set 3:185 x 15 reps (feeling pretty fucking good here)
- Set 4: 185 x 15 reps
- Set 5: 185 x 11 reps (ok got kind of tired)
Inclined Barbell Bench Press rep range of 8-12
- Set 1: 224 x 10 reps
- Set 2: 224 x 8 reps (ok 10 might have been a reach)
- Set 3: 224 x 7 reps (come on I know I can do better)
- Set 4: 224 x 10 reps (fuck yea now we are talking)
- Set 5: 224 x 4 reps (well dam)
Lat Pull Downs rep range of 8-12
- Set 1: 120 x 10 reps (wide grip)
- Set 2: 130 x 12 reps (wide grip)
- Set 3: 140 x 10 reps (mid grip)
- Set 4: 150 x 10 reps (mid grip)
- Set 5: 150 x 11 reps (close grip
- Set 6: 160 x 9 reps (close grip)
Declined Barbell Bench Press rep range of 8-12
- Set 1: 224 x 10 reps
- Set 2: 224 x 10 reps (ok 10 but barely)
- Set 3: 224 x 9 reps (come on push)
- Set 4: 224 x 7 reps (fuck push the other way)
- Set 5: 224 x 10 reps (my chest hurts)
Seated Rows rep range of 8-12
- Set 1: 160 x 10 reps (felt pretty light)
- Set 2: 160 x 12 reps (still feeling good let’s bump this bitch up)
- Set 3: 180 x 10 reps (a little more)
- Set 4: 190 x 12 reps
- Set 5: 190 x 10 reps (ok just squeezed that last one out)
Mid Chest Cable Crossover (to hit mid of chest, make sure to cross the midline) rep range of 8-12
- Set 1: 40lbs x 10 reps (in each hand)
- Set 2: 40lbs x 10 reps
- Set 3: 50lbs x 10 reps
- Set 4: 50lbs x 10 reps
- Set 5: 65lbs x 8 reps
Hammer Strength Lat Pull Down (single handed, 70lbs. on each side) rep range of 8-12/arm
- Set 1: 90lbs x 10 reps (in each hand)
- Set 2: 90lbs x 10 reps
- Set 3: 90lbs x 8 reps
- Set 4: 90lbs x 10 reps
- Set 5: 90lbs x 8 reps (finished)
Meals
As a matter of fact, the meals were not all that complicated. First, I worked out in a fasted state. Secondly, for my post workout meal 2 scoops of protein powder in approximately 12oz of water. To clarify I have deiced to add protein shakes in my fasted state. A cup of grapes and a whole banana for breakfast. In the meantime, while I waited for my feast, a yogurt for a snack.
Finally, for my feast, 8 pieces of tuna rolls, 9 pieces of sushi, and 8 pieces of a Philadelphia roll. Oh! Did I feast. Furthermore, the feast can be eaten at whatever hour best fits your schedule. For example, I ate my feast at around 6:30 pm. This meal contained me full and happy until bedtime at 11:40 that night.
Conclusion
To summarize, it was all pretty simple on my first day. Of course, there are many more days to go. But in the meantime, we will stive for excellence. Never relenting on our goals, dreams, and passions. Moreover, constantly pushing forward. Despite the lack of motivation and energy, we will not stop.
It’s of utmost importance that you understand you are in control. Subsequently, your life, your responsibility. Nonetheless, no one else is going to do this for you. In fact, it’s something that you have to reach out and take for yourself. Even more it’s something we have to reach out and take. Afterall we are in the same boat together. To conclude make it the fuck happen.