Author Topic: Timlift's 4x6x8  (Read 83093 times)

Offline Little Tim

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Timlift's 4x6x8
« on: July 18, 2012, 01:58:34 PM »
Allrighty.... Here I go, joined this forum a month or so ago. Learned from my mistakes from my newb days on another forum and lurked, read, listened. I like that other big forum, but things seemed to have changed there since I joined back in 2007.  Came across the over 35 subsection and there was good solid advice being served without too much drama or otherwise unnecessary malarky.

So let me first introduce myself. Yup, name's Tim. Work as a chef or cook, whatever. Stats on my profile should be fairly accurate. 32 years old, 6' tall, 230#. Three years ago I worked hard and lost almost 90 pounds and rebounded about 15 since. Not too bad, but doc is happy that I've maintained it well since. But that's just not enough for me, so onward to listing some goals:

Looking to get into the mid to low teens bodyfat percentage.
Would like to be hovering around or just under 200# at that percentage, so there would need to be a little bit of lean gain with the fat loss, not entirely impossible but I've learned from my mistakes from the last weight loss journey. Target #1 is weight loss, #2 is preserve muscle and strength.  I thoroughly enjoy weight lifting and since dialing in a few things since new years, have seen some noticeable improvements in the mirror and in the camera (I love and hate this smart phone). Been educating myself at every chance, read a few years worth of t-nation articles, and applied whatever I could to my goals.  So I'll take any free advice and maybe if my skin shrinks I may just be one to pay for some special advice in the form of a contest prep coach, but that seems like a thousand miles away right now. Shoot for the stars, eh? 
« Last Edit: December 30, 2014, 08:06:32 AM by FLEX »

Offline Little Tim

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Re: All about consistency
« Reply #1 on: July 18, 2012, 02:13:41 PM »
For the record... Pics.

Offline Little Tim

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Re: All about consistency
« Reply #2 on: July 18, 2012, 02:16:01 PM »
So I'm still figuring this forum stuff out. Here's another pic .

Offline Little Tim

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Re: All about consistency
« Reply #3 on: July 18, 2012, 02:26:58 PM »
So.... The 90%.... Diet/Nutrition

I've been holding steady for awhile with the following:
150-180g protein
Under 50 grams of fat
Carbohydrates 150 grams

Sounds low, but when I shoot for these numbers, it usually translates into slightly more across the board.  I eat real food, not much processed, with the exception of the good old protein shake, whey, mixed with water. Helps hit the protein goal.

Not much in regards to suppliments... Just multi, creatine, fish oil.

Offline Little Tim

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Re: All about consistency
« Reply #4 on: July 18, 2012, 02:48:11 PM »
And the 10%... Training:

I like the concept of full body training. So I'll hit the weights 4-5 times per week, doing a little bit of everything. Each time I'll hit the old push/pull/legs, with a focus on going heavier  on one theme and doing increased reps with a more moderate weight on the other two.  It keeps me interested and moving. I use my basement gym entirely, which consists of:
Bench, that doubles as squat rack with bench pulled out
Heavy and speed bags
All in one cable home gym thingy
Selectable dumbbells
Plenty of weights and two barbells, and just bought oly dumbbell handles
Ez curl bar
Stationary bike

I workout alone, listen to my own kind of music and have noone to blame when weights aren't reracked, lol. But this limits how comfortable I am at going for PR or 1RM. Did get stuck under the bar once, very scary, won't happen again.

Ok, let the fun continue....

Online ljimd

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Re: All about consistency
« Reply #5 on: July 18, 2012, 02:52:35 PM »
Welcome Tim. Good to see you here.

Offline Little Tim

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Re: All about consistency
« Reply #6 on: July 18, 2012, 03:36:13 PM »
Deadlift
135 x 8 warmup
205 x 8 warmup
255 x 5
275 x 4 grip prevented last rep
285 x 3
300 x 1 ***PR***
Not a shabby way to start off this journal. Mental note, pick up some lifting straps, grip is definitely the weak link with this movement.

Flat BB Benchpress
95 x 12 warmup
135 x 8 x 5

One ARM DB rows
40 x 12 warmup
60 x 8
70 x 8
80 x 6
90 x 5
90 x 5

Military Presses, standing
65 x 12 x 4

Lat pulldowns
100 x 10
120 x 10
130 x 8
130 x 8
140 x 5


Posting, then revisiting to prevent forum time limits, not sure if this one has the same
« Last Edit: July 18, 2012, 04:03:51 PM by Little Tim »

Offline Little Tim

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Re: All about consistency
« Reply #7 on: July 18, 2012, 04:05:22 PM »
Welcome Tim. Good to see you here.

Thanks for the welcome, I have so much to learn and so far to go. From what I've seen, this is the right place for me.

Offline Little Tim

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Re: All about consistency
« Reply #8 on: July 18, 2012, 05:25:03 PM »
Just for sh*ts and giggles... Felt especially pumped up from that PR and took some pics. This one shows my biggest area in need of improvement, my midsection. Still looks night and day difference from where I began.

Cheers.

Offline hochspeyer

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Re: All about consistency
« Reply #9 on: July 18, 2012, 07:13:22 PM »
2rd. Welcome- this is the real deal. And, as an added bonus, we have ninjas. :ninja:
Rep 9 crew
Visit bb.com to see my signature telling you to visit the Iron-Sanctuary forums :ninja:

Online Bando

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Re: All about consistency
« Reply #10 on: July 19, 2012, 09:03:40 AM »
welcome aboard, and props on the DL PB!
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World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline Little Tim

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Re: All about consistency
« Reply #11 on: July 23, 2012, 02:50:39 PM »
welcome aboard, and props on the DL PB!

Thanks!!!

Offline Little Tim

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Re: All about consistency
« Reply #12 on: July 23, 2012, 03:00:00 PM »
Squats
BW x 12 warm up
135 x 8 warm up
185 x 3
195 x 3
205 x 3
215 x 2 couldn't finish 3rd, usually can build up to 225(BW).
135 x 8
135 x 8

Military Press Standing
45 x 12 warmup
65 x 8
75 x 8
 85 x 8
95 x 8
105 x 3
 

Lat pulldowns
100 x 8 x 5

Standing Vertical Rows
65 x 8
75 x 8
85 x 8

Flat DB presses
50 x 8 x 3

Tri pressdowns
50 x 12 x 3


« Last Edit: July 23, 2012, 03:30:37 PM by Little Tim »

Offline taylor9569

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Re: All about consistency
« Reply #13 on: July 23, 2012, 04:59:18 PM »
Welcome Tim, looking forward to following your journey.
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

Lee.

Offline Little Tim

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Re: All about consistency
« Reply #14 on: July 24, 2012, 08:43:45 AM »
Welcome Tim, looking forward to following your journey.

Thanks. From the looks of your avatar, that looks very close to what I want to accomplish and maintain. So it looks like I got about 35 more pounds to lose to get there. So with some hard work, consistency, and given some time for a plateau here or there, 1#/week would put me right about next spring or summer.  Just gotta stick to that consistency.