vinny.dtw getting back into shape, healthy recipes, and workout log

[vinny.dtw]

Today I was working more on form and making sure I was doing things right...The numbers are pretty sad actually.

Bench Press with a lil painful wrist
115x4
95x5
105x5
135x2

Deadlift - My back is sore as fuck.
185x5
185x5
185x5

Squats - this is where I think I need work on form like bllzl mentioned earlier. I think I wasn't going low enough initially after watching some videos on how its done correctluy
105x5
125x5
145x5
95x6

Leg Extensions
70x7
85x8
100x8

dumbell shoulder press
35x5
35x5
40x3

I'm sore...weighed in at 138.2 lbs.

[Bllzll]

The numbers are not sad at all. Work on your form and get it right and those numbers will increase FAST.

When I first started working out a few years ago I could barely get 135 up on the bench press. I bench over 225 now and never imagined I would get there. Just stay consistent and disciplined and you will look and feel great in time.

They numbers don't really matter now. Only thing that matters is how you look and feel.

[biketsai]

^X2.
Get the form right first. Don't stress out about numbers or looking like a haus in the gym. Form>weight
A good place to look at form videos is in the thread located at the top of this subforum, very useful videos!

[mdzaudi]

Today I was working more on form and making sure I was doing things right...The numbers are pretty sad actually.

Bench Press with a lil painful wrist
115x4
95x5
105x5
135x2

Deadlift - My back is sore as fuck.
185x5
185x5
185x5

Squats - this is where I think I need work on form like bllzl mentioned earlier. I think I wasn't going low enough initially after watching some videos on how its done correctluy
105x5
125x5
145x5
95x6

Leg Extensions
70x7
85x8
100x8

dumbell shoulder press
35x5
35x5
40x3

I'm sore...weighed in at 138.2 lbs.

For someone who is just getting back into shape that weighs 138, those numbers are right where I would expect.

There's always going to be someone in the gym throwing up more than you but you've gotta set your ego aside to prevent doing too much weight and compromising form or injuring yourself. The big guys at the gym will honestly respect you more if they see you doing a proper form low-weight lift rather than say doing curls and swinging your whole body to get the weight up.

[vinny.dtw]

haha, thanks. I have a lot to improve...thats for sure.

Diet consisted of

Isopure orange drink
6 eggs, 4 whole eggs, 2 only egg whites
Beef stirfried with celery
Raw salmon, raw tuna, with some other sushi...

[94jedi]

haha, thanks. I have a lot to improve...thats for sure.

Diet consisted of

Isopure orange drink
6 eggs, 4 whole eggs, 2 only egg whites
Beef stirfried with celery
Raw salmon, raw tuna, with some other sushi...

Why are you ditching the last two egg yolks?

[vinny.dtw]

Why are you ditching the last two egg yolks?

cause i dislike egg yolks.

I made a glorious burger for yesterday...Guac/tomatoes/bacon/onions/little ketchup wrapped in lettuce.

[.Mad Hatter.]

Ive been doing that with ground beef lately...sort of like tacos.

[vinny.dtw]

Ive been doing that with ground beef lately...sort of like tacos.

or lettuce wraps.

[vinny.dtw]

I had to go in the evening yesterday again...but damn i felt weak.

I did mess up by eating some guac with chips, but I couldn't deadlift as much as i did the first time...could be attributed to me fucking around to see how to work on my squat better with lots of different weights...but overall I feel tired.

Yesterdays diet consist of 3 eggs, and then I made a curry egg/chicken salad with celery and green peppers... I used a lil bit of mayo to make it moist...

In the evening I had 2 fillets of tilapia fish steam adding a lil soy sauce, guacamole chips, and a few dumplings...

Bench
135x1
115x1
105x5
105x5
95x5
115x5 with help

squat
145x1
135x5
95x5
115x5
125x5
125x5

deadlift
185x5
I couldn't do the second set with the same weight for some odd reason
135x5
135x6
155x5

Overall, I feel like I'm all over the board and need to concentrate on a lower weight and perfect the form, but I think my ego got the best of me...sadly.

[AudiA4_20T]

btw, Vinny, take baby steps. Something I noticed is when you try to do everything at once (eat right, exercise, etc) you usually go too much and lose moderation so you give up. I try to eat well but sometimes I don't mind eating a bad meal. If I'm hating what I'm eating then life is no good but small changes like salad instead of fries are things you can do without worrying about being too drastic

[Bllzll]

Your weights go up and down? Are you working up to a higher weight? Or starting high and working down??

[vinny.dtw]

Your weights go up and down? Are you working up to a higher weight? Or starting high and working down??

I was trying to do reverse pyramid, but i think either I didnt try a high enough weight initially for some sets, or dropped too much weight for seconds...and ended up feeling I can still do more...if that makes any sense...lol

[vinny.dtw]

This was Tuesday Night.

Bench
105x6
105x5
105x5

Squats
135x5
135x5
135x6
95x8

Deadlift
185x1
155x5
155x6
155x6

Squats Again since I felt fine
135x5
135x6
135x8

Incline Bench (first time doing it, and seems harder then regular benching?)
65x5
75x5
85x5
85x5
85x5

Benching again since friends arrived
135x2
140x1 with help...

Like usual, need heavier weights but I'm still not comfortable with my form 100% for squats and deadlift... I had to switch to night time again since the past few mornings I had things going on.

Diet hasn't changed. I did splurge last night and ate a piece of pizza. lol

[vinny.dtw]

Ok...we have an issue. I weighed in for the past few days, morning and night, and I am between 132-135...Sounds like I need to eat a bit more?!

[.Mad Hatter.]

Yup! You knew that though ;) also keep in mind you will (ideally) lose some body fat and build muscle/strength at the same time early on.

[AudiA4_20T]

must be nice to have to put on weight

[.Mad Hatter.]

I've done both. Losing fat is WAY easier than gaining muscle mass.

[AudiA4_20T]

Well I guess that's good, and my spare tire has gone from a donut to a low pro, but getting it all the way sucks

[vinny.dtw]

must be nice to have to put on weight

Not really... Not the "right" weight at least.

[s01099]

Hey guys, not that new to the forum but just recently started posted here and there. thought I'd chime in here since it's working out is a sort of hobby of mine. This is definitely a pretty funny thread.

Vinny, you're a smaller guy, so I wouldn't worry too much about eating too clean, just don't eat like absolute crap. I know it may sound cliche but you need to make sure your protein intake is adequate to build muscle. Figure out your macros and stick to them. Make sure you're getting enough calories too, from what I'm understanding, you're trying to build muscle, so this is key.

As for the lifting, in my OPINION, I'd recommend lifting compound movements, which it looks like you're already doing. My advice would be to lift heavy, as in 1 or 2 warm up sets and 3 sets of 5-6, with weight that's maybe 80% of your one rep max. Make sure you get enough rest in between sets and make sure not to over do it with each gym visit. As in cut your routine down and make sure to hit your big lifts hard.

As a disclaimer, I'm a totally different body type than you, I've come down from 220 pounds to 180 pounds and haven't lost much strength at all, and I've been weight training pretty much my whole life. But I will note that this has worked for pretty much EVERYONE I know. I've seen a friend go from 120 to 135-ish and put on a lot of muscle from sticking to these guidelines.

Just don't over think things too much, the most important thing is eating enough and lifting hard. I've tried every routine you can imagine and this is what I've found worked best for me...

[chubbychynk]

^have you worked out at the new la fitness at crossroads in irvine? that place is nice!

[s01099]

^have you worked out at the new la fitness at crossroads in irvine? that place is nice!

Hey, no I haven't had a chance to check it out since it's opened, I've heard its nice. I train at the la fitness in the Woodbury plaza since I live in that area. Kinda hard to justify driving out there when I got a gym literally half a mile away...

[Bllzll]

Hey guys, not that new to the forum but just recently started posted here and there. thought I'd chime in here since it's working out is a sort of hobby of mine. This is definitely a pretty funny thread.

Vinny, you're a smaller guy, so I wouldn't worry too much about eating too clean, just don't eat like absolute crap. I know it may sound cliche but you need to make sure your protein intake is adequate to build muscle. Figure out your macros and stick to them. Make sure you're getting enough calories too, from what I'm understanding, you're trying to build muscle, so this is key.

As for the lifting, in my OPINION, I'd recommend lifting compound movements, which it looks like you're already doing. My advice would be to lift heavy, as in 1 or 2 warm up sets and 3 sets of 5-6, with weight that's maybe 80% of your one rep max. Make sure you get enough rest in between sets and make sure not to over do it with each gym visit. As in cut your routine down and make sure to hit your big lifts hard.

As a disclaimer, I'm a totally different body type than you, I've come down from 220 pounds to 180 pounds and haven't lost much strength at all, and I've been weight training pretty much my whole life. But I will note that this has worked for pretty much EVERYONE I know. I've seen a friend go from 120 to 135-ish and put on a lot of muscle from sticking to these guidelines.

Just don't over think things too much, the most important thing is eating enough and lifting hard. I've tried every routine you can imagine and this is what I've found worked best for me...

Wow. New member actually posts something solid! Welcome

[s01099]

Wow. New member actually posts something solid! Welcome

Thanks, I may not know that much about cars (really useful since this is an audi forum)... but I do know a thing or two about working out...

[vinny.dtw]

I can bench my own weight 3 times!!! lol.

Small improvement, but I'm still excited.

[s01099]

I can bench my own weight 3 times!!! lol.

Small improvement, but I'm still excited.

good job... can't achieve the big improvements without hitting the small ones first...

[SleeperAvant]

good job... can't achieve the big improvements without hitting the small ones first...

x2. Good job Vinny.

[vinny.dtw]

This maybe a little TMI but has anyone had any trouble pooping ever since switching to a mostly protein diet...

[Charlescrs6]

This maybe a little TMI but has anyone had any trouble pooping ever since switching to a mostly protein diet...

I take massive shits after a heavy protein dinner/ post workout shakes.

When I eat pasta now or any kind of carbs really my stomach blows up and I get really bad gas.


I'd guess you just have to get used to it man.

[vinny.dtw]

I take massive shits after a heavy protein dinner/ post workout shakes.

When I eat pasta now or any kind of carbs really my stomach blows up and I get really bad gas.


I'd guess you just have to get used to it man.

hmm..maybe. But I used to go like once every two days...now its like once every 4...and i feel bloated...I'm def getting my fair share of protein in, and a decent amount of veggies...

[Charlescrs6]

hmm..maybe. But I used to go like once every two days...now its like once every 4...and i feel bloated...I'm def getting my fair share of protein in, and a decent amount of veggies...

Coffee is your friend. Probably not the best way, but it's what keeps me regulated.


Sent from my iPhone using Tapatalk

[DownhillA4]

Ok...we have an issue. I weighed in for the past few days, morning and night, and I am between 132-135...Sounds like I need to eat a bit more?!

Damn Vinny, i'm almost 10lbs. on you.

[vinny.dtw]

Coffee is your friend. Probably not the best way, but it's what keeps me regulated.


Sent from my iPhone using Tapatalk

hmm, I do drink coffee once in a while. But not religiously. It used to be a cup of OJ and hello bathroom stall. But I've been trying to drink less of even juices...

Damn Vinny, i'm almost 10lbs. on you.

I'm catching up...I weighed in this morning at 148lbs... I don't see a significant body difference tho...hmmm

[.Mad Hatter.]

Generally high protein causes you to poop. Are you eating enough fat, veggies? Are you well enough hydrated?

[vinny.dtw]

Generally high protein causes you to poop. Are you eating enough fat, veggies? Are you well enough hydrated?

Well hydrated yes. I'd say enough veggies, but not really fat. I've been trying to eat more bacon and steaks vs chicken.

[.Mad Hatter.]

mmmmmm, delicious.

[chubbychynk]

hmm..maybe. But I used to go like once every two days...now its like once every 4...and i feel bloated...I'm def getting my fair share of protein in, and a decent amount of veggies...

That's ridiculous, something is wrong with your diet or your intestinal motility

[.Mad Hatter.]

Maybe you need some digestive support. Vinny, check out a product called "Natural Calm", it's a Magnesium supplement.

[vinny.dtw]

I dunno, I've been eating more brocolli and lettuce and it seems to help a little.

Last night sets

Bench Press
135x6
135x6
145x3

Incline Bench Press
125x5
125x5
125x5

Squats
195x5
195x5
195x5

Deadlift Curls
70x5
70x5
70x5

3 sets of 5 pull ups.

Didn't do any deadlifts, but did try to do power cleans...But hurts my shoulders while I do it...


Very small improvements now that I look at what I started at. I guess I couldn't even bench my own weight once, let alone 3 sets of 6. I need to keep at it, I've been doing 3-5 times a week, and trying to eat more. But failing miserably at times. Weekdays I eat great and very few carbs, and if i do eat carbs it's just minimal amounts of rice....

It's when I'm NOT working, I don't have access to my restaurant kitchen where things kill. But still not fast food bad.