Program's Progress Log

If you want to support me and be featured in my signature as a Program Gym Goal Supporter pm me or message me on Discord. All I'll ask is that you tag me on Discord as often as you can and ask if I worked out that day!


This is gonna be mostly for me to try and keep up motivation and jot down quick little progress notes.

I haven't been measured in over 7 years, but from the best I can tell(with a tape measure and a book) I'm around 6'1 tall.

Don't really care how much I can lift, the only reason I keep track is to remember to up the weight each cycle, so I probably won't bother tracking that here.

Start weight: 218.6 (Jan 21)
Current Weight: 206.4
Goal weight: 185lbs depending how I feel and my body fat %

What I'll be eating(1200-1400 cal depending on meal):

Green smoothie
Chocolate protein + banana + 7 egg whites + almond milk shakes
Company prepped meals for lunch and dinner 390 cal

I feel like this is gonna be a great meal plan for me. All things I like eating, but every bit packed with protein so I can reach my goals without feeling like I'm punishing my taste buds.

Gym routine is a loose pull/push/legs with a 1 day break if i feel too sore in between cycles.

-Push Day-

Flat Bench Press
Incline Bench Press
Decline Bench Press
Dumbell Flyes
Machine Sitting Press (I can get a really good squeeze on this after I've exhausted my chest with the free weight bench)

Over-the-head Press
Rope Pull-Down (I do a few variations of this)
Sitting Behind-The-Neck Dumbell Raises
Dips
Tricep machine 4x4-8(Get the squeeze once my triceps are exhausted)

-Pull Day-

Barbell Curls
Preacher Curls
Lat Pull-Down
Deadlift
Side Lateral Raises
Front Lateral Raises
Seated Row

-Leg/Core Day-

Calf Raise Machine
Lunges
Squats
Leg Press
Leg Extension Machine
Decline Bench Sit-ups and other core exercises


Also, quick disclaimer, I'm not looking to get advice on anything. I've got a plan I'm sticking to. So anything else will be ignored.

 

Body is responding really well to consistently hitting the gym. I can already see significant improvement. I guess being fit once really helps you get it back quicker. Getting a lot of muscle tone back.

 

Best of luck with this bud. I'm in the same boat in terms of going from my best to worst shape whilst at uni and am also trying to fix that now. Looks like you're making some top progress so far so keep it up!

 

Your post is inspiring me to get back to working out.

I have gained weight recently from constat school and work, with little to no time to workout, and i miss the same feeling you are talking about.

Good Luck!

Also, PS: Sleep is just an important as the workout you do before!

 

If you feel like it's a struggle to find time for exercise because there is so much to learn in your field, I recommend doing your cardio on an exercise bike. Before I graduated from computer science (which I believe you are also in) I would just watch Lynda tutorials on an iPad while biking Kill 2 birds with 1 stone. Sometimes I would bike for 2 hours and time flies when you are watching something. Just pick a programming language and biiiike haha. Good luck!

 

I work at a gym so if you want any positive reinforcement ask good progress so far tho gl man

 

Can't agree with this any more. I was hitting the gym every single day 2 years ago and was still gaining weight because of a bad and inconsistent sleeping schedule. Your doing great so far man keep it up.

 

Best of luck and are you tracking your macros and micros at all ?

 

Thanks man! Good luck to you as well

Glad it gave you a little boost man! I also got a bit of motivation from people posting their logs here.

I've actually done that at the gym, except on the treadmill I'm also graduated now though. Hence the time for the gym again haha. But I might still watch entertaining videos or learn more stuff.

I've thought that it'd be sweet to work at a gym and really focus on fitness for a while...

Thanks!

Thanks man! My sleeping schedule is so shit it's insane lol. But as long as I keep on track with my diet and exercise I seem to make decent progress, but I imagine it'd be better if I was more principled in other ways too like sleeping.

Thanks! Yeah, I'm just using MyFitnessPal.

 

You’re welcome and I use that also what kind of split are you running right now.

 

A loose push/pull/legs

 

Can confirm.

I also back in the day used to take a nintendo DS down with me and do a hour on the bike at a time and it went like nothing.

Personally I find that keeping fit is better via weights, as cardio although it's good can show less performance than the actual weight lifting etc.

 

Here's a ghetto ass picture meant only to give a vague idea of where I'm at rn. A long way to go still.

 

Good luck, and stay consistent man! Hope you achieve what you're after

 

Interested in your progress if you don’t mind post pictures of where you’re at kind of hard to tell from the blurry one but besides keep it up !

 

You're gonna make it, brah.

 

Pretty good progress so far, once you go a week straight it’s literally a routine...

as for your meal plan, too much carbs not enough protein. add some meat in your diet.

for protein drink, muscle milk tastes good but the macros aren’t the best compared to other supplements out there. I’m very picky with my drinks but I think Gold Whey Protein would be better for you, throw in a teaspoon of peanut butter, best drink you’ll have!

*****

Edit: Just noticed you don’t want advice haha my bad, very bad habit. I’ll leave it up for anyone else

 

If anyone is interested, here's my supplements:

 

No whey I use the same protein. What flavor is the ON one?

 

Chocolate