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Hey there, I'm a guy from Venezuela (South America), on a mission: to get as swole as I can. Pretty simple and original, huh? I'm not that wordy, maybe this can help with my written english skills.  Backstory I was a chubby child. When I hit puberty, the growth spurts got rid of/redistributed some of the fat, but my sedentary lifestyle of junk food, soda,  PC's and vidya games got me in chubby-fat mode again. In 2010, I began to go to the gym, previously reading a poo poo-ton of material on the internet (i.e. DO SS OR DIE IN A FIRE) but consistency wasn't enough (a.k.a.  ). I ended up going for periods of 1-2 months, then dropping it. I did some progress, but not too much, I still have a high Body Fat percentage (measured by the interwebs!).Stats Sex: Male Age: 22 Height: 177 cm (5'10") Weight: 79 kg (176 lb) <-- Haven't weighed myself on a while, I'll update as soon as I have a scale available (Not so) Sexy Unflexed Pics January '12:  Two months later:  As of 7/1/13:  lovely lighting because of no illumination in my bathroom. Goals - (  ) DO 6 WIDE GRIP BODYWEIGHT PULL-UPS. Simply because they look awesome, they're one of my favorite exercisees. Right now I'm able to do 3 of them. DEADLINE: May 1st. (Note to mods: Feel free to contact me if the Toxx is right). Sidequests - Reach 12% bodyfat (or whatever BF% is required to see ABS) - Complete the c25k program (I've picked it up then dropped it by the 5th week), then run a 5K. - Reach novice levels on the 4 lifts (according to strstd, I got BP and OHP covered, but haven't tried one-reps because I'm not too sure about my form. I also had an almost-injury with a squat, I got stuck during a set. Luckily nothing serious happened) Diet I still live with my parents, so I'll eat whatever they cook, upping the protein and veggies, and lowering a bit the carbs. I'm also going to buy a food scale to measure portions better. I use MyFitnessPal to count calories, but I still struggle measuring things sometimes. Should I be more strict about it? I don't go out to drink too much, my main problem is sugary poo poo, because my sweet tooth is a bitch, so I'll avoid cookies, icecream and poo poo like that. According to the newbie guide, I must eat 1760 calories, and I'm doing fine since Monday  Exercise I'll follow the Greyskull LP program. Last time I went to the gym (August-September of last year) I really enjoyed this program, more than SS. As for Cardio, I'll follow the c25k program, and complete it. I'll start my gym suscription next week. Also, salsa classes on Saturdays, starting next Sat. Sleep Sleep for me is also a factor that fucks me up. I sometimes am too much time on the Internet/playing vidya and sleep too little (5/6 h of sleep). I have to get 7.5 h or more of sleep. Lifting Stats From the last time I went to the gym (September 2012): - Squat: 80 kg x 5 - Deadlift: 78 kg x 7 - Bench Press: 69 kg x 6 - Press: 41 kg x 4 To-do list - Buy a scale - Buy a food scale - Subscribe to the gym Last but not least, any tips for consistency? I'm a perfectionist, and missing a workout or stuff like that makes me fall off the wagon constantly. Fitocracy Profile Well, I think I summed it up. Any comment's welcome.
LuchoVzla fucked around with this message at Jan 11, 2013 around 23:25 |
| # ? Jan 9, 2013 05:26 |
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| # ? May 25, 2013 21:32 |
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not flexing is the way to go. it's just more natural. That's the style i go with in all my bathroom mirror pics.
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| # ? Jan 9, 2013 05:40 |
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TheUnknownPoster posted:not flexing is the way to go. Lies, he flexes in his bathroom mirror pics. LuchoVzla posted:Last but not least, any tips for consistency? I'm a perfectionist, and missing a workout or stuff like that makes me fall off the wagon constantly. The way to become consistent is to start by convincing yourself to work out three times a week no matter what. Every consecutive week you go it becomes easier to get there. You have to stop being a perfectionist with this and think of a consistent habit you want as a collection of smaller habits that are easier to follow. What made you stop going to the gym last September?
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| # ? Jan 9, 2013 14:50 |
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You look like you have about the same build as me. Do the twenty pullups challenge with me! If your goal is 6 and you can already do 3, I bet you could do six within 3 weeks tops. http://twentypullups.com/
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| # ? Jan 9, 2013 15:51 |
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AmericanBarbarian posted:Lies, he flexes in his bathroom mirror pics. Not flexing brah. I can upload flexed pics. AmericanBarbarian posted:The way to become consistent is to start by convincing yourself to work out three times a week no matter what. Every consecutive week you go it becomes easier to get there. You have to stop being a perfectionist with this and think of a consistent habit you want as a collection of smaller habits that are easier to follow. The gym where I was training was right next to the office back then, I worked out at lunch break. I quit the job for personal reasons, and the work was located too far from home (1 h to get to the office by car). I'll start going in the mornings, hopefully my work will be more stable (own business). LuchoVzla fucked around with this message at Jan 9, 2013 around 23:54 |
| # ? Jan 9, 2013 15:59 |
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So, I said I haven't joined a gym. That doesn't mean I won't do any exercises. 1/9/12 Workout Wide-Grip Pull-Up: - 4 reps - 3 reps - 3 reps - 2 reps Dips - Triceps Version: - 12 reps - 13 reps - 11 reps - 10 reps fito2sa So yeah, I was able to do 4 reps of wide grip pull-ups. I also did some dips. A basic push-pull upper body routine. I'll also start salsa classes this Saturday. For the ladies  also, I have two left feet whenever it comes to dancing NomNomNom posted:You look like you have about the same build as me. Do the twenty pullups challenge with me! If your goal is 6 and you can already do 3, I bet you could do six within 3 weeks tops. I don't think I'll join the 20 pull-up challenge yet, mainly because I don't have much free time to do an additional routine. 
LuchoVzla fucked around with this message at Jan 10, 2013 around 00:29 |
| # ? Jan 9, 2013 23:58 |
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LuchoVzla posted:
Wait, what? Just use that as your programming and do your dips after.
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| # ? Jan 10, 2013 14:09 |
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NomNomNom posted:Wait, what? Just use that as your programming and do your dips after. Well, I'll see if I can stuff 'em after GSLP next week. I haven't subscribed to the gym.
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| # ? Jan 11, 2013 03:03 |
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1/11/13 Workout Wide-Grip Pull-Up: - 4 reps - 4 reps - 4 reps - 2 reps Dips - Triceps Version: - 12 reps - 12 reps - 12 reps - 12 reps fito2sa I ate Peruvian today: ceviche, battered fried prawns and fish. Zero fucks given 
LuchoVzla fucked around with this message at Jan 11, 2013 around 23:23 |
| # ? Jan 11, 2013 23:21 |
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Well, I got sick. I had a BBQ pigout on Saturday, and my stomach died. Diarrhea that has made me go to the bathroom 30 times since Sunday night, I've thrown up like 5 times, and fever. Yay me  EDIT: Back from the clinic. Treatment, no exercise for the week, rest and a light diet. Oh well... At least I'll be able to make it to the salsa classes of Saturday. LuchoVzla fucked around with this message at Jan 16, 2013 around 22:03 |
| # ? Jan 15, 2013 00:27 |
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Well, I'm doing a lot better than at the start of the week, with some minor bowel movement issues. Salsa classes went fine, also a lot of girls there I'll start running next Monday and have a week more of bodyweight exercises, because there's not enough  yet.
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| # ? Jan 20, 2013 03:26 |
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1/21/13 Workout Wide-Grip Pull-Up: - 3 reps - 4 reps - 2 reps - 1 reps Dips - Triceps Version: - 8 reps - 12 reps - 12 reps - 12 reps fito2sa Well, the amoebiasis took a toll on my strength, I struggled to do these. Gotta keep on. Also, I'll upload tomorrow my first (non)progress pic.
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| # ? Jan 22, 2013 01:35 |
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Well, I ran today my first c25k session (Day 1, session 1). I feel i haven't used my legs in years! Also, non-progress pic: 
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| # ? Jan 23, 2013 02:13 |
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1/23/13 Workout Wide-Grip Pull-Up: - 4 reps - 4 reps - 3 reps - 1 reps Dips - Triceps Version: - 13 reps - 14 reps - 12 reps - 8 reps fito2sa Feeling better each time... I'll join the gym next Monday.
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| # ? Jan 23, 2013 23:43 |
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Today: completed c25k, week 1 session 2. I also need a tracking app for my running sessions. Any good Android apps for that purpose?
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| # ? Jan 25, 2013 01:20 |
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1/25/13 Workout Dips - Chest Version: - 15 reps - 12 reps - 12 reps - 12 reps Wide-Grip Pull-Up: - 4 reps - 2 reps - 2 reps - 2 reps fito2sa I also completed today week 1 of c25k.  Salsa classes are also going smooth. Only bad thing is that I missed a family trip to the beach, but oh well... I think I'm getting some good plans going on
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| # ? Jan 27, 2013 00:38 |
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1/28/13 Workout Wide-Grip Pull-Up: - 5 reps - 3 reps - 3 reps - 3 reps Dips - Triceps Version: - 15 reps - 14 reps - 13 reps - 12 reps fito2sa Slowly approaching... Also bought some running jorts.
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| # ? Jan 28, 2013 23:41 |
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1/29/13 Cardio I did the first session of c25k's 2nd week. Also starting gym tomorrow, i'm loving HYPE to start! Downloading some Sabaton stuff to get the blood pumping.
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| # ? Jan 30, 2013 00:21 |
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1/30/13 Workout Push-Up: - 20 reps Elliptical Trainer: - 0:06:00 Barbell Bench Press: - 20 kg x 10 reps - 30 kg x 7 reps - 40 kg x 5 reps - 55 kg x 3 reps - 65 kg x 5 reps - 65 kg x 5 reps - 65 kg x 7 reps EZ-Bar Curl: - 30 kg x 12 reps - 30 kg x 12 reps Smith Machine Barbell Squat: - 20 kg x 10 reps - 40 kg x 7 reps - 50 kg x 5 reps - 60 kg x 3 reps Chin-Up: - 9 reps fito2sa So the gym I subscribed to has only Smith machines. Am I hosed with squats?
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| # ? Feb 1, 2013 01:06 |
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2/1/13 Workout Standing Barbell Shoulder Press (OHP): - 20 kg x 10 reps - 25 kg x 7 reps - 30 kg x 5 reps - 35 kg x 3 reps - 40 kg x 3 reps Chin-Up: - 5 reps || weighted || 5 kg - 4 reps || weighted || 5 kg - 3 reps || weighted || 5 kg Barbell Deadlift: - 30 kg x 7 reps - 40 kg x 6 reps - 50 kg x 5 reps - 60 kg x 4 reps - 70 kg x 5 reps fito2sa Forgot to track the Elliptical Machine warmup. Also, today's workout (changed routine to Alfalfa's 2b): 2/4/13 Workout: Barbell Bench Press: - 35 kg x 13 reps - 65 kg x 6 reps - 65 kg x 6 reps Incline Dumbbell Bench Press: - 9 kg x 12 reps - 13.5 kg x 10 reps - 13.5 kg x 10 reps Machine Shoulder (Military) Press: - 13.5 kg x 12 reps - 27 kg x 10 reps - 36.5 kg x 8 reps - 46.5 kg x 6 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 9 kg x 12 reps - 13.5 kg x 10 reps - 13.5 kg x 10 reps fito2sa Submitting progress pic soon.
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| # ? Feb 4, 2013 13:37 |
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4 weeks doing something and this is how I'm going: Weight: 75 kg (165 lb)
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| # ? Feb 5, 2013 17:53 |
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Looks like you're making excellent progress!
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| # ? Feb 5, 2013 18:30 |
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Thanks brah, well, I think I look the same... Maybe in 3 months I'll get better results in the form of ABS! 
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| # ? Feb 5, 2013 23:56 |
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2/6/13 Workout Elliptical Trainer: - 0:05:30 Push-Up: - 20 reps Pull-Up: - 7 reps - 6 reps - 3 reps Yates Row: - 30 kg x 12 reps - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps EZ-Bar Curl: - 15 kg x 12 reps - 30 kg x 10 reps Ab Crunch Machine: - 18 kg x 12 reps - 45.5 kg x 10 reps - 45.5 kg x 10 reps - 45.5 kg x 10 reps fito2sa I feel a sting in my lower back when doing Yates Rows. Is that right? Or am I loving up the form?
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| # ? Feb 7, 2013 02:34 |
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2/8/13 Workout Elliptical Trainer: - 0:04:30 Barbell Squat: - 5 kg x 15 reps - 25 kg x 10 reps - 25 kg x 10 reps Barbell Deadlift: - 30 kg x 12 reps - 50 kg x 12 reps Stiff-Legged Barbell Deadlift: - 20 kg x 12 reps - 40 kg x 10 reps - 40 kg x 10 reps fito2sa Putting the real weights at squat, I'm squatting with a Smith Machine :/
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| # ? Feb 9, 2013 01:18 |
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Back to business, after Carnival break! (Most businesses don't open at Carnival) 2/13/13 Workout Barbell Bench Press: - 35 kg x 15 reps - 65 kg x 7 reps - 65 kg x 6 reps - 65 kg x 6 reps - Struggled at last set, I had to have a spotter Incline Dumbbell Bench Press: - 9 kg x 15 reps - 11.5 kg x 11 reps - 11.5 kg x 11 reps Machine Shoulder (Military) Press: - 27 kg x 15 reps - 50 kg x 8 reps - 50 kg x 8 reps - 50 kg x 8 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 9 kg x 15 reps - 13.5 kg x 11 reps - 13.5 kg x 11 reps Ab Crunch Machine: - 27 kg x 15 reps - 50 kg x 10 reps - 50 kg x 10 reps - 50 kg x 10 reps Elliptical Trainer: - 0:04:30 fito2sa
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| # ? Feb 14, 2013 01:37 |
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2/15/13 Workout Wide-Grip Pull-Up: - 8 reps - 7 reps - 3 reps Yates Row: - 30 kg x 15 reps - 50 kg x 8 reps - 50 kg x 8 reps - 50 kg x 8 reps EZ-Bar Curl: - 15 kg x 15 reps - 30 kg x 10 reps - 30 kg x 10 reps Barbell Squat: - 15 kg x 15 reps - 30 kg x 10 reps - 30 kg x 10 reps Barbell Deadlift: - 50 kg x 10 reps fito2sa Worked out last night in a hurry, they were closing early. Also, completed week 4 of c25k 
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| # ? Feb 16, 2013 16:41 |
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2/19/13 Workout Elliptical Trainer: - 0:04:30 Barbell Bench Press: - 35 kg x 15 reps - 65 kg x 7 reps - 65 kg x 7 reps - 65 kg x 6 reps Incline Dumbbell Bench Press: - 9 kg x 15 reps - 18 kg x 10 reps - 18 kg x 9 reps Machine Shoulder (Military) Press: - 27 kg x 13 reps - 54.5 kg x 8 reps - 54.5 kg x 8 reps - 54.5 kg x 8 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 9 kg x 15 reps - 18 kg x 8 reps - 18 kg x 6 reps - 18 kg x 6 reps fito2sa Listen to Norther, it makes you lift heavy things. I was doing Tricep Extensions instead of skullcrushers. Yay me. Next week I'll start doing the right exercise.Also, buzzcut: 
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| # ? Feb 20, 2013 01:17 |
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2/20/13 Workout Wide-Grip Pull-Up: - 8 reps - 7 reps - 4 reps Yates Row: - 30 kg x 15 reps - 55 kg x 8 reps - 55 kg x 8 reps - 55 kg x 8 reps EZ-Bar Curl: - 30 kg x 10 reps - 30 kg x 11 reps Ab Crunch Machine: - 27 kg x 15 reps - 54.5 kg x 10 reps - 54.5 kg x 10 reps - 54.5 kg x 10 reps fito2sa
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| # ? Feb 21, 2013 01:15 |
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2/22/13 Workout Barbell Squat: - 20 kg x 15 reps - 40 kg x 10 reps - 40 kg x 10 reps Barbell Deadlift: - 40 kg x 15 reps - 60 kg x 10 reps Stiff-Legged Barbell Deadlift: - 20 kg x 15 reps - 45 kg x 10 reps - 45 kg x 10 reps Elliptical Trainer: - 0:05:00 fito2sa
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| # ? Feb 23, 2013 14:06 |
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2/25/13 Workout Barbell Bench Press: - 35 kg x 15 reps - 65 kg x 7 reps - 65 kg x 7 reps - 65 kg x 8 reps - Last set with a spotter. I screwed the last rep Incline Dumbbell Bench Press: - 9 kg x 15 reps - 18 kg x 10 reps - 18 kg x 9 reps Machine Shoulder (Military) Press: - 27 kg x 15 reps - 59 kg x 7 reps - 59 kg x 7 reps - 59 kg x 6 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 9 kg x 15 reps - 18 kg x 8 reps - 13.5 kg x 10 reps fito2sa 2/27/13 Workout Elliptical Trainer: - 0:05:00 || Easy Wide-Grip Pull-Up: - 5 reps - 8 reps (http://www.youtube.com/watch?v=-vZFSu43ueA) - 5 reps Yates Row: - 30 kg x 15 reps - 60 kg x 8 reps - 60 kg x 8 reps - 60 kg x 8 reps EZ-Bar Curl: - 15 kg x 15 reps - 30 kg x 12 reps - 30 kg x 12 reps Ab Crunch Machine: - 32 kg x 15 reps - 59 kg x 10 reps - 59 kg x 10 reps - 59 kg x 10 reps fito2sa Finally had the balls to record myself doing pull-ups.
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| # ? Feb 27, 2013 14:47 |
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3/1/13 Workout Elliptical Trainer: - 0:05:00 || Easy Barbell Squat: - 25 kg x 12 reps - 45 kg x 10 reps - 45 kg x 10 reps Barbell Deadlift: - 30 kg x 12 reps - 65 kg x 10 reps Stiff-Legged Barbell Deadlift: - 25 kg x 12 reps - 50 kg x 10 reps - 50 kg x 10 reps fito2sa
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| # ? Mar 2, 2013 14:50 |
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Keep up the good work dude, pull-ups are a bugger to improve but it feels good when you make progress on them.
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| # ? Mar 2, 2013 14:56 |
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3/4/13 Workout Elliptical Trainer: - 0:05:00 || Moderate Barbell Bench Press: - 35 kg x 15 reps - 65 kg x 8 reps - 65 kg x 8 reps - 65 kg x 6 reps Incline Dumbbell Bench Press: - 9 kg x 15 reps - 18 kg x 11 reps - 18 kg x 10 reps Machine Shoulder (Military) Press: - 27 kg x 15 reps - 59 kg x 8 reps - 59 kg x 7 reps - 59 kg x 8 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 9 kg x 15 reps - 18 kg x 10 reps - 18 kg x 11 reps fito2sa Progress pic: 
LuchoVzla fucked around with this message at Mar 5, 2013 around 01:43 |
| # ? Mar 5, 2013 01:33 |
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3/6/13 Workout Wide-Grip Pull-Up: - 6 reps - 6 reps - 6 reps - 4 reps - 3 reps - 2 reps - 4 reps - Sets 4-7 were done in between Yates Rows. Yates Row: - 32 kg x 15 reps - 60 kg x 8 reps - 60 kg x 8 reps - 70 kg x 7 reps EZ-Bar Curl: - 32 kg x 12 reps - 37 kg x 10 reps - 37 kg x 6 reps Weighted Sit-Up: - 15 kg x 10 reps - 15 kg x 10 reps - 15 kg x 10 reps fito2sa So I scored a job related to my career  Schedule/routine modification incoming.
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| # ? Mar 7, 2013 21:27 |
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3/11/13 Workout Elliptical Trainer: - 0:05:30 Barbell Bench Press: - 35 kg x 15 reps - 65 kg x 8 reps - 65 kg x 8 reps - 65 kg x 8 reps Incline Dumbbell Bench Press: - 9 kg x 15 reps - 18 kg x 11 reps - 18 kg x 8 reps Machine Shoulder (Military) Press: - 27 kg x 15 reps - 59 kg x 8 reps - 59 kg x 8 reps - 59 kg x 8 reps Lying Dumbbell Tricep Extension: - 4.5 kg x 15 reps - 9 kg x 11 reps - 9 kg x 11 reps Ab Crunch Machine: - 32 kg x 15 reps - 63.5 kg x 10 reps - 63.5 kg x 10 reps - 63.5 kg x 10 reps fito2sa I started my new job. It will possibly include rotating shifts in the future. Also, today I ran 28 minutes non-stop
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| # ? Mar 12, 2013 23:46 |
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LuchoVzla posted:I started my new job. LuchoVzla posted:Also, today I ran 28 minutes non-stop
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| # ? Mar 13, 2013 00:40 |
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3/13/13 Workout Elliptical Trainer: - 0:05:00 || Intense! Wide-Grip Pull-Up: - 6 reps - 6 reps - 6 reps Yates Row: - 30 kg x 15 reps - 65 kg x 8 reps - 65 kg x 8 reps - 65 kg x 8 reps EZ-Bar Curl: - 15 kg x 15 reps - 35 kg x 10 reps - 35 kg x 9 reps Goblet Squat (dumbbell): - 6.5 kg x 15 reps - 13 kg x 10 reps - 13 kg x 10 reps Barbell Deadlift: - 40.5 kg x 13 reps - 70.5 kg x 10 reps fito2sa I've been busy and with near zero internet access. Also, I don't know how to do goblet squats.
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| # ? Mar 16, 2013 15:05 |
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3/18/13 Workout Elliptical Trainer: - 0:05:00 || Intense! Barbell Bench Press: - 35 kg x 15 reps - 70 kg x 7 reps - 70 kg x 6 reps - 70 kg x 5 reps Incline Dumbbell Bench Press: - 9 kg x 15 reps - 18 kg x 11 reps - 18 kg x 8 reps Standing Dumbbell Shoulder Press: - 9 kg x 8 reps - 9 kg x 8 reps - 9 kg x 8 reps Lying Dumbbell Tricep Extension: - 6.5 kg x 15 reps - 11 kg x 10 reps - 11 kg x 8 reps Ab Crunch Machine: - 36 kg x 15 reps - 68 kg x 10 reps - 68 kg x 10 reps - 68 kg x 10 reps fito2sa 0.9xBW bench, Also, "progress" pic:  Thinking about starting a bulk. Should I? Or wait to lean out a bit more? LuchoVzla fucked around with this message at Mar 19, 2013 around 23:11 |
| # ? Mar 19, 2013 23:09 |
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| # ? May 25, 2013 21:32 |
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3/21/13 Workout Wide-Grip Pull-Up: - 6 reps - 6 reps - 4 reps - 2 reps Yates Row: - 40 kg x 15 reps - 70 kg x 8 reps - 70 kg x 8 reps - 70 kg x 8 reps EZ-Bar Curl: - 15 kg x 15 reps - 32 kg x 12 reps - 37 kg x 8 reps - 37 kg x 6 reps fito2sa Busy day at work, arrived late home, quick workout. No squats or deads :/
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| # ? Mar 22, 2013 01:50 |
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