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Life of AUTIGER returns! - Feb. 7 2008 22:07:33
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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Hey guys, well Im back from about a year absence of being on this forum. I have had a very busy last year and am finally settling in. In the past year I have graduated college with two degrees, moved to San Francisco. I worked as an athletic trainer for the San Francisco Giants. After about 8 months of that I made some great contacts and decided to open my own small personal training studio in Tennesse. I have owned that for 4 months and am looking for reality to open a small gym. So hopefully within the next year I will have a few gyms around the east coast. During this year I have had very little chance to get a good workout routine going. I have been able to lift on occasion but haven't been able to get into it like I want to be. The past 4 weeks I have been hitting it alittle harder and have decided to get to my old ways of hitting the iron hard.
2/5/08
Deadlifts 3x8 315
Chins 3x8 BW
Bent Rows 3x8 155
Concentration Curls 3x8 30
Shrugs 3x8 225
2/7/08
Incline Bench Press 3x8 185
Standing Military Press 3x8 115
Dips 3x8 45
I have lost alot of my upper chest, so I am doing incline press instead of normal bench. This is the first time I have ever actually used incline as my main chest exercise...it should be interesting to see the results after a couple of months. My legs have gone to **** too. They have always been skinny even when I was maxxing in the mid 400s. Anyways last time i was lifting seriously I had a lateral medius pull and have slowly been recovering from that over a year. I have only done Leg Extensions and curls upto this point but tomorrow will start squatting at a light weight again.
My diet consist of 3500 calories and I am really looking for a slow gain as I lose some of my waist. I know many on here don't believe its possible to lose fat and gain muscle at the same time, but I have trained my body so long I can feel it when I gain haha. Anyways my diet looks like this:
Whey
12 oz. Orange juice
1 tbs flax oil
1 tbs olive oil
4 eggs
1 cup green tea
12 oz skim milk
1 fruit
turkey sandwich( lettuce, meat, 2 slices whole wheat bread, slice of cheese)
1 cup brown rice
1 tuna sandwich( lettuce, meat, 2 slices whole wheat bread)
post workout protein shake
5 oz. chicken
2 oz. whole wheat pasta
lots of broccoli( or veggie of choice)
12 oz. skim milk
fruit
handful almonds
whey in 12 oz skim milk
I have my measurements of when I started a few weeks ago:
Weight: 210
Height: 6'0
Age: 23
Neck: 16"
Chest: 42.25"
Right Bicep: 15.5"
Left Bicep: 15 1/8"
Right Forearm: 13"
Left Forearm: 13"
Waist (belt line): 35.75"
Waist (belly button): 36 3/8"
Hips: 40.75"
Right THigh: 25"
Left Thigh: 24.75"
Right Calf: 14 5/8"
Left Calf: 15"
Shoulders: 50.5"
I have some before pics too but I have to upload them off my phone sometime soon.
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RE: Life of AUTIGER returns! - Feb. 8 2008 22:47:30
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/8/08
Squats 3x8 225
Front Squats 2x8 135
Good Mornings 3x8 135
Hanging Leg Raises 3x15
Diet will be off today, i have a date tonight so will probably be drinking alittle. Hopefully Im working it off later...haha.
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RE: Life of AUTIGER returns! - Feb. 9 2008 4:38:43
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Slyblackdragon
Posts: 4031
Joined: Jul. 12 2003
From: USA
Status: offline
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Cool stuff, I will be going to your Alma Mater soon enough.
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RE: Life of AUTIGER returns! - Feb. 9 2008 15:39:53
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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thats awesome man...have fun over there. Its a great place.
2/9/08 and 2/10/08
I was going to hit the cardio room today and do 45 minutes of the treadmill but am extremely busy and feel a cold coming on. So im going to skip the cardio this weekend and just relax. My car is on the frits anyways and need to go buy a new one today. seeya monday
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RE: Life of AUTIGER returns! - Feb. 11 2008 2:48:43
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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i can't figure out how to upload pics yet. I clicked the upload picture and it said it uploaded but how do i put it in the message?
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RE: Life of AUTIGER returns! - Feb. 12 2008 2:19:03
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/11/08
Deadlift 3x8 325 lbs.
Chins 3x8 12 lbs.
Bent Rows 3x8 160 lbs.
Shrugs 3x8 235 lbs.
Forgot to do my curls today, I usually don't do them when I do this split but threw them in this round since Im trying to get back into it.
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RE: Life of AUTIGER returns! - Feb. 12 2008 22:27:15
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/12/08
Ellyptical 20 minutes
Concentration Curls 3x8 35 lbs.
Sit ups 3x30
Incline Pushups 3x25
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RE: Life of AUTIGER returns! - Feb. 12 2008 22:37:09
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Slyblackdragon
Posts: 4031
Joined: Jul. 12 2003
From: USA
Status: offline
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quote:
ORIGINAL: AUTIGER
i can't figure out how to upload pics yet. I clicked the upload picture and it said it uploaded but how do i put it in the message?
I usually just use image tags.
Ex. [image]image location[/image]
host them on www.photobucket.com. click on the where it says IMG tags, and change "[IMG]image location[/IMG]" to "[image] image location [/image]". Hope that makes sense 
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RE: Life of AUTIGER returns! - Feb. 14 2008 21:40:16
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/14/08
35 minutes Ellyptical
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RE: Life of AUTIGER returns! - Feb. 15 2008 20:42:57
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/15/08
Squat 3x8 235 lbs.
Good Mornings 3x8 140 lbs.
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RE: Life of AUTIGER returns! - Feb. 18 2008 22:18:00
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/18/08
Deadlift 3x8 335 lbs.
Chins 3x8 20 lbs.
Bent Rows 3x8 160 lbs.
Conc. Curls 2x8 35 lbs.
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RE: Life of AUTIGER returns! - Feb. 19 2008 19:40:27
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/19/08
Ellyptical 30 minutes
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RE: Life of AUTIGER returns! - Feb. 21 2008 2:35:21
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/20/08
Incline Bench Press 3x8 195 lbs.
Military Press 3x8 140 lbs.
Dips 3x8 60 lbs.
DB Shrugs 2x8 60 lbs.
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RE: Life of AUTIGER returns! - Feb. 21 2008 17:25:13
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/21/08
Ellytpical 35 minutes
Crunches 2x35
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RE: Life of AUTIGER returns! - Feb. 22 2008 15:47:33
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/22/08
Squat 3x8 245 lbs.
Good Mornings 3x8 145 lbs.
Calf Raises 3x12 225
Hanging Leg Raises 2x12
I am going out of town this weekend for some late night partying and fun haha. I won't be doing my cardio this weekend and will be eating whatever I want, even though I really haven't hit my diet hard yet, I have been throwing in alot of crap but Im not worried about it right now. My waist is shrinking rapidly and my muscles are starting to develop into what they once where. Im thinking of giving the Max-OT workouts a try, the routine concepts are pretty much identical to what I have used for mass gains for the past 8 years but am going to go with some of their exercise choices just to change things up alittle. I haven't ever hit isolation work hard and think I want to focus more on things like that for the next year or so. Just to see what differences they make. Im not trying to get huge again like i used to be, my girlfriend is small enough as it is, I think i would break here in half if I had those 35 pounds of muscle on me that I used to have
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RE: Life of AUTIGER returns! - Feb. 24 2008 1:37:09
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/23/08
Ellyptical 25 minutes
I ended up running this weekend even though I didn't think i was going to
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RE: Life of AUTIGER returns! - Feb. 26 2008 18:49:19
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/25/08
Wasn't in the mood today so I skipped my back day and will just do it tomorrow.
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RE: Life of AUTIGER returns! - Feb. 26 2008 23:37:07
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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2/26/08
Deadlift 3x8 345 lbs.
Chins 3x8 25 lbs.
Bent Rows 2x8 165 lbs.
Got exhausted this workout, I believe because of my alcohol infested weekend, but hey I was having a vacation seeing some old college buddies. I will stick with the same weights on chins and rows next week. I will do my shrugs and curls tomorrow on chest day. I put on a good 5 lbs this weekend but thats mostly just water weight from the drinks and all the delicious food.
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RE: Life of AUTIGER returns! - Feb. 26 2008 23:38:31
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AUTIGER
Posts: 1204
Joined: Mar. 13 2003
From: Auburn USA
Status: offline
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Im going to post progress pics every two weeks Ive decided. Im really trying to see the break down of this routine with no diet then with the diet in place.
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