Coneytt Journal

[coneytt]

Sup you guys,

Man i've been killing it. Man I have dropped more mad weight and size (body fat). It's rolling out of control. I was 302 today.   
The goals set in my previous post is well obtainable, 295 by the end of Feb or before March 11th. At 290, it'll be 40 pounds lose. Man I feel good. The people around me are even noticing.

I am officially out of protein, due to low funds I can not buy any more until next wednesday. I have a few chicken breast so i will try to sup that more throughout the training days.

My last post I mentioned doing 30/30 intervals for 45 minutes, and man I am really feeling it still. So to day I did 20 minutes of sprints with a 5 minute 75% warmup and cool down, totaling at 30 minutes. Tomorrow is my favorite day of the week, shoulder day.

(Isn't it funny how we re-name the days of the week)

I usually do some smith machine press/ss w/ reverse pec decks. Also power cleans into a pressing motion, 1 to 2 ratio (one clean and two presses) for five reps of cleans and 10 of presses. I also do some shrugs. Front 1 arm cable raise ss/ w side one arm raises.

I'll also throw some overhead tricep extensions w/ the dumbbell.

I am so angry that my gym has these funny close grip handles, so I can not use them for T-bar rows. This in turn, makes me have to do heavy one arm rows.
But all is well and it feels good.

Holla back!

[Jack Tragic]

Conneytt, you are doing great my man! Also, the more "muscle" you pack on, the higher your metabolism will be thus the easier it will become to "get leaner" and drop weight. I think this is where you are now! I give you alot of credit man! As I have personally trained with you and can vouch for your dedication in training! HELL, as I remember... you were game for everything that I threw at you that DAY pretty much! Again...X-L-ENT! Keep going...it only becomes easier...    Jack.

[Jack Tragic]

Sup you guys,
Holla back!

Heya! Here's a fix for the T-bar rows...
         olyimpic bar anchored at one end (on the floor) w/ a 50lb. db.
         Attach plates to the "free" end...
         If you can't find a "V" handle for grip, then just alternate a "hands" grip at the inner collar on the bar (think
tug 'O war)

[coneytt]

Okay, I'll try that. I ask the guy today about it v-grip, and he said someone must have stolen the handle because they had one specifically for that exercise. I'm going to go light weight and use straps. I got the idea from a youtube video featuring Gunter. He uses straps, however not in the traditional sense. He wraps them around the bar once or twice and pulls the straps, instead of gripping the straps with the bar. He pulls the straps only.

I found some cheap protein, Body tech or bio tech, some crap for like 16 dollars. It has 24g protein, 3g carbs, 120 cal, 1g fat per serving. With added BCAA and some other stuff. It'll due until next Wednesday when I reap the benefits of working. I have the banana cream stuff, it taste pretty good, however it leaves a chalky taste after.

Well I'll holla.

Hey Jack, we gotta hook up again sometime in March or April bro. This month is shot for me due to school and work. 

[p.s.]

Damn Coneytt you're doing just great!! Keep up the hard work as it's really paying off, and like JT said the more muscle you're sportin' the easier it is to lose BF. As far as Tbars go try JTs method as well as Gunters and see how each feels hell you may be on to something and find that each method hits that big motha of a back of yours slightly different.

Anyway keep up with the posts as it's good to see/read about your progress.

[Jack Tragic]

Okay, I'll try that. I ask the guy today about it v-grip, and he said someone must have stolen the handle because they had one specifically for that exercise. I'm going to go light weight and use straps. I got the idea from a youtube video featuring Gunter. He uses straps, however not in the traditional sense. He wraps them around the bar once or twice and pulls the straps, instead of gripping the straps with the bar. He pulls the straps only.

Coney, you won't need straps for t-bars w/o a v-handle. If your following my advice, an alternate griip RARELY requires help. Jay (Cutler) pulls a grand and more for reps in this fasion. And yes, Gunters way is cool as well. 'sept you can't pull too much this way...more for finishing (you know...stretch, final blood rush pump...like cables). Your grip will fail way before you hit max weight. Also a great forearm movement.

[Jack Tragic]

Hey Jack, we gotta hook up again sometime in March or April bro. This month is shot for me due to school and work. 

Yeah brother! Indeed! April might be good for me...on a vacation and doing some renovations on the house, training, eating, sleeping...
        I have a really cool hardcore, old-school gym I think you will fall in love with man! Much history, family owned for 2 plus generations of competitive BB'ers...! You'll love it dude! It's all hardcore! You never know who's gonna be working out on the bench next to you...
                totally cool....
       Let me know Coney... peace,safety,strength...!

[coneytt]

Hello To all,

I am back with my updates. Well as stated i was going to change up some things, and I did.

For last week and this week I have hit each body part twice a week    . (One light day one heavy day) I know you are wondering why, I had to break my platue. However doing so, I have been unable to hit cardio as hard as I was before. Which is no big deal beacuse I am now at 301.3. Still dropping guys.

PS I am still struggling with the cheat day, due to cravings throughout the week. My question is, is a grilled open face (bread on one side) chicken sandwich still considered cheating It is fast food right??

Oh Well,

So for my workout:

Back, Chest, abs (Monday/ Friday)
(Heavy)
Tbar rows            4 sets (working from one plate to 4 plates w/ 10 reps each)
DB Bench             3 sets (100lb Dbs 10 reps)
Deadlifts              4 sets (225lb 10 reps)
Incling BB Press     4 sets (185lb 10 reps)
One arm Rows       3 sets (90lb 10 reps)
Pull overs             4 sets (working from 60lb to 90lb)
Mchn. Pec dec      3 sets (170lb 10 reps)
Overhd tricep ext.  4 sets (65lbs 10 reps)
Machine crunches  100 reps w/ 50lbs

Shoulders traps bis (Tuesdays) Both of these easily grow so 1x a week
(Heavy)
Overhed BB Press    4 sets (135lb 10 reps)
DB Shrugs              4 sets (80lb 12 reps)
One arm snatch      3 sets (45lbs 10 reps) Similar to the kettle ball from the ground overhead snatch
Rev pec dec           4 sets (40lbs 10 reps)
1arm ovrhd curls     4 sets (100lb each arm 6 reps) Machine w/ 1 arm base placed high above the head
BB Precher curl       2 sets (50lb 8 reps)

Legs, lower back, calfs (Wednesday/ Saturday)
(Heavy)
Front Squats          4 sets (135lb 10 reps)
Deadlifts                3 sets (225lb 10 reps)
Leg Press               4 sets (270lb 10 reps)
Leg Exten.              4 sets (100lb 10 reps) I squeeze and hold at the top for a second
Leg Press calf raises SS with seated calf raises    4 sets (135lb 12 reps)
Mchn Back extension 100 reps at 100lbs

My light days consited of the same routine, at maybe 50%. (Above routine is at 70%)

This will continue throughout next week, then back to plan a.


I feel strong as ever. Also the new cheap protein is working out great. Who would have thought, that the cheap stuff carries a punch.

I am later thinking of 4AD/ 1Andro stack. Maybe!!!! (Jack we'll talk bout this one later)


So far so good, the wife is reaping the beniffits, now that I am throwing her around the room when we are intimate. (Great cardio )

Later guys!!

Oh yeah,

I know this journal is getting long, I will start a new one once I meet my initial goals of 295. Then it will be time to re-evaluate everything and start over. Thanks for participating guys.

[p.s.]

Coneytt I think you may be having trouble with your cravings due to (possibly) not getting enough EFAs in your diet. Don't worry to much about the cardio just try and hit a few times per week. Now as far as exercises on your light days I suggest that you review how Ronnie split up his training (he trained each bodypart 2x per week), as I feel that on your light days you need to use other exercises than what you did on your heavy days, and also really go after your weak areas/muscle groups.

[coneytt]

Wsup Folks..

Two words for ya, "THE FLU"

Man i am feeling like crap. I got it from my wife and son. I just started my full symptoms yesterday, however I'm gonna hit it in a few hours. "Yea Boi"

I'm down, and under 300lb. I currently weigh in at 298.6. Man, it feels good to be under 300lb. Three more pounds, then it's time to reassess the situation.

Tomorrows back, so I'm looking forward to it.

Gotta roll, its 215am, and Im here at work. Later

[coneytt]

Okay guys,

Feelin better. Flu has passed and the wife is in the gym with me. Right now I'm hovering around 300.4 ish pounds.

I have been sizing up okay in the gym. Strength is going up, and my chest is coming along great.

Now my question about my stomach is now the issue. So Should i hit abs hard or weight till I'm down some in weight. I have read that by adding an ab DAY w/ like 5 or 6 exercises, will tighten up my stomach along with removing some belly fat.

Now is that same theory the same for the rest of the body. By adding muscle to a particular part burn bf in that particular area more so than another. I guess it comes back around to spot reducing, of which i was told a person can not do. With all of this being said and read, WHAT DO YOU Think.

My wife is coming along, she likes to talk and look around during sets, for which pisses me off because i told her she needs to focus for 1 hour. I was doing overhead tricep extensions and she got flirty talking bout "ooh I can't watch you do this exercise" I know she meant well but come on, that talk has no place in my f****** training. I told her about it, however I am not sensitive during training so I may have hurt her feelings.

I am trying to get her to understand and learn how to perform without me so i can get back to my s**t. But it's all good, I guess it's quality family time and she loves it.

Holler back!!

[Bad Bob]

With your wife, try using the angle that it is a SAFETY ISSUE with training partners in the gym...
With my old training partner, we could take notice of some womans personal floatation devices, but still be acutely aware if the other partner showed signs of trouble...
She CAN be an effective training partner.

[HARDCORE]

Brother, I feel your pain here. I have to deal with DQ yapping the ENTIRE time we work out! You think you have it bad, I end up doing most of my workout alone because she is talking to someone she "hasnt seen in 10 years" or that is an "old high school friend" or whatever. I have basically given up on relying on her to drive me, and reverting back to my oldschool, self driven workouts.

As far as the adding abs to tighten up the midsection, go ahead and do some. But dont do them with hopes of losing fat on your stomach. Diet and cardio are going to be your best friends when it comes to losing that stubborn belly fat! You know this brother, just get your ass in gear and start the clean eating and cardio, and that weight will melt off. Yeaaa Buddy!

[p.s.]

Brother, I feel your pain here. I have to deal with DQ yapping the ENTIRE time we work out! You think you have it bad, I end up doing most of my workout alone because she is talking to someone she "hasnt seen in 10 years" or that is an "old high school friend" or whatever. I have basically given up on relying on her to drive me, and reverting back to my oldschool, self driven workouts.

As far as the adding abs to tighten up the midsection, go ahead and do some. But dont do them with hopes of losing fat on your stomach. Diet and cardio are going to be your best friends when it comes to losing that stubborn belly fat! You know this brother, just get your ass in gear and start the clean eating and cardio, and that weight will melt off. Yeaaa Buddy!

Women are funny aren't they?!? QOD is just as bad as DQ or Coneytt's wife, so like you HC I just rely on my self driven mindset, but then I've found that 99% of all people in the gym aint got what it takes concentration wise to train with me anyway, and they usually fall by the wayside after only a couple of workouts. People with our drive boys are few and very far between.

Coneytt I would suggest that you not worry about what your wife is doing and just maintain your own concentration for your workout/sets. Sure let her train with ya but remember she's not a training partner in the true sense and instead is just someone to utilize as a timed rest break between sets. In time she'll tire of training with you and go off on her own.

One last thing is that generally husbands and wives etc make for shitty training partners!

[Jack Tragic]

Women are funny aren't they?!? QOD is just as bad as DQ or Coneytt's wifeOne last thing is that generally husbands and wives etc make for shitty training partners!

Oooooooo! You are SO gonna' pay for that my friend! I think QOD will just happen to walk away from one of your "heavy max" benches, or squats when you are looking for a spot...
         "doging" your woman in an open forum...PRICELESS!....
         But you WILL pay the price my friend!...
 Haha!...this is gonna be good...;@
          Anyway Theo...you are doing great! Keep training your abs, but they will not show untill the xtra weight is shed. Just keep doing what you are doing and you will get there very soon bro! 
 And no, we can't "spot reduce" Theo as bf is a metabolism issue. But also rember that if you begin to "over-train", you will begin to waste/burm muscle for recovery. Muscle needs an oppourtuity to grow. This comes during rest. The more you train w/out rest, the less muscle mass you will accrue and the more bf you will gain. Get your metbolism on-line with what you want to accomplish!  Train strickter, train less, up protien and water, up efa's, up rest and recovery time...continue to cut the high g/i carbs!   Jack.