Topic: RSARNO - From B*TCH to BULL

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Posted at October 26, 2017, 5:48 pm:

Im very excited to do this, its time to begin my journal!

STATS:
right now im about 235lbs but 6mo ago i was nearly 270lbs!
bodyfat% is very high, but i havent checked yet. id guess about 17% as a high estimate
27yrs old
6'2

I am very systematic so i have scheduled all of my "phases" of training this fat slob of a body that i have.

The first step was to train myself to diet, and lose as much weight as possible in a 6mo period. This is now done. I am very happy with my diet and have lost 30lbs in the process! lost 2 pant sizes also! wooohooo

The next step is a 2 week (maybe 3 depending on how it goes) "warmup" process. This is a time where i follow a routine but dont lift heavy at all. Im basically teaching my muscles how to move again, and building a bit of endurance. I have begun this step today.

The 3rd step is to increase my goals and begin serious weight training. cutting, building, cutting, building, etc. Durring this step i will ebgin implementing supplements and feeling them out.

The final step is to be determined, based on how the previous step goes.

As of right now my goal is to spend 3 months and see how far i can get into step 3, then determine how much longer i will proceed and see how i will make changes.

I will be taking/posting my "before" pics very soon.

ok next post is my diet ....

PS, i hope the mods dont mind i keep 2 posts ongoing? My other thread is for Misc. Notes that id like to keep myself reminded of. This thread can be found here: http://forum.bodybuilding.com/showthread.php?p=7867114

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

In the last 6mo i have trained myself to eat very clean.

Day 1: CHEST / TRICEPS / CARDIO Day 2: SHOULDERS / TRAPS / LEGS ...

SO excited, all this talk of mine is finally becoming reality! I hit t...

err, scratch all that! Im definately feeling sore today in both my arm...

Ok my triceps were a bit sore but i took the advice of those on this b...

Had a bad snow storm today so i got a ride to work.

Ok so my breakdown will be: Day 1: CHEST / TRICEPS / CARDIO Day 2: S...

upper back and triceps still very sore, but im still going tomorrow to...

Keep Goin Man, Lets Get Nuts :d

Seated Press (was scared to do bench on my own) 3x10 @ 90lbs & 1x...

I never thought it would have happened, but it kinda worked out.

HOLY F*CKING SH*T!!!!!!!!!!! First let me start by saying that for ...

Good job mate.

good workout.

Thanks Avilla .

BTW i am extremely sore!!!! Im having a hard time moving my arms, haha...

Bench Press 1x10 @ 135 1x10 @ 155 1x4 @ 185 notes: felt good to co...

I took off of work today because im sick as a dog.

Felt like shit today due to a cold, but i didnt want to miss my workou...

I definately felt a bit more comfortable today and that resulted in a ...

Bench Press 1x8 @ 135LBS 1x8 @ 185LBS 1x8 @ 195LBS 1x6 @ 135LBS n...

Overhead DB Presses 1x8 @ 35LBS 1x8 @ 35LBS 1x8 @ 35LBS 1x6 @ 40LB...

man it would be nice to look like this .

Long term goals are great motivators! Just set some smaller ones in be...

trust me i am loaded with short term goals, lol

NOTE: the date on this post is one day ahaid, i didnt have time to pos...

Congrats on the Bench my friend!

GREAT progress!! Must be nice to have this journal to look back on? ...

DB Bench Press 1x8 @ 40LBS 1x8 @ 50LBS 1x8 @ 50LBS notes: Man i am...

Overhead DB Presses 1x10 @ 35LBS 1x10 @ 35LBS 1x8 @ 40LBS 1x6 @ 35...

Overhand Pull Downs (shoulder width, palms out) 1x12 @ 110LBS 1x10 @...

Great work rsarno! Looks like you've got your diet in check and your t...

wow you really are "pure motivation" ha! Thanks a lot for th...

DB Bench Press 1x10 @ 40LBS 1x8 @ 40LBS 1x6 @ 50LBS 1x8 @ 55LBS n...

doesnt change much from day to day, but figured id post it in here .

sounds like you are really eating it up.

outstanding.

Overhead DB Press 1x12 @ 35 1x10 @ 35 1x8 @ 40 1x8 @ 40 1x6 @ 40 ...

Overhand Pull Downs (shoulder width, palms out) 1x12 @ 110LBS 1x10 @...

Great going so far! On the overhand lat pulldown, try taking a grip t...

DB Bench Press 1x10 @ 45LBS 1x10 @ 45LBS 1x10 @ 50LBS 1x10 @ 50LBS...

here is a crazy verse from Break Da Law 2001, just to stay nuts.

Overhead DB Press 1x10 @ 35LBS 1x10 @ 35LBS 1x8 @ 40LBS 1x6 @ 45LB...

back awayyyyyyyy from the MP3 player .

For your shrugs, you might want to try and get more weight with a barb...

Overhand Pull Downs (wide grip, palms out) 1x12 @ 110LBS 1x8 @ 130LB...

**NOTE correct workout date was Jan.

Overhead DB Press 1x12 @ 35LBS 1x10 @ 40LBS 1x8 @ 45LBS 1x6 @ 50LB...

Overhand Pull Downs (wide grip, palms out) 1x12 @ 110 1x10 @ 120 1x...

Havent posted my workouts in a while, so let me catch my journal up .

Date of workout: Mon.

Workout Date: Wed.

Date of workout: Fri.

Date of Workout: Mon.

so i began a new program, i like to call it "shock therapy" ...

DB Bent Over Rows 1x12 @ 55 1x15 @ 55 1x10 @ 70 Lat Pulldown (...

Date of workout: Fri.

Good looking routines, you've been making some nice progress.

scroll up to see typical day

Date of Workout: Mon.

I don't see the diet listing? Did I miss something?

http://forum.

DB Bent Over Rows 1x15 @ 60lbs 1x18 @ 60lbs 1x18 @ 75lbs Lat Pul...

Keep up the good work bro.

ummm lol im trying to look better? odd i know.

That's going to take a while but if you stick to a solid diet plan, yo...

Looks like you're making great progress man !

Wow! honored you found your way to my profile, and took the time to re...

Date of workout: Fri.

Date of Workout: Mon.

thats it, im done with endurance!!!!! THANK GOD!!!!!!!!! now i have...

Rsarno you crazy mofo, keep up the good work.

Date of Workout: Mon.

CORRECTION! the previous post was for a workout on wednesday, not a...

Date of workout: Fri.

Date of Workout: Mon.

Date of workout: Wed 3/1/06 DB Bent Over Rows 1x7 @ 85lbs 1x5 @ 9...

Tricep Pushdowns (using ^ grip) 1x5 @ 80lbs 1x5 @ 90lbs 1x4 @ 100lb...

Date of Workout: Mon.

Date of workout: Wed 3/8/06 DB Bent Over Rows 1x7 @ 90lbs 1x5 @ 9...

Date of workout: Fri 3/10/06 Tricep Pushdowns (using ^ grip) 1x5 @...

Anyone reading this .

Man this journal is amazing.

Date of Workout: Mon.

I really appreciate the feedback, im glad someone is reading it .

nice progress.

pics as of feb: http://forum.

Date of workout: 3/15/06 DB Bent Over Rows 1x8 @ 85lbs 1x8 @ 85lb...

Date: Friday 3/17/06 damnit i forgot to bring my notebook, so i had...

Date of Workout: Mon.

Date of workout: Wed 3/22/06 DB Bent Over Rows 1x8 @ 90lbs 1x8 @ ...

Date of workout: Fri 3/24/06 Tricep Pushdowns (using ^ grip) 1x8 @...

Your numbers are getting amazing.

Date of Workout: Mon.

Date of workout: Wed 3/29/06 DB Bent Over Rows 1x8 @ 75lbs 1x8 @ ...

Date of workout: Fri 3/31/06 Tricep Pushdowns (using ^ grip) 1x8 @...

WOW.

you think thats good on squats dex? Im actually a bit disapointed in t...

Date of Workout: Mon.

I finished my 10wk program and today began a new program.

Date of Workout: Mon.

BB Squats (no smith machine!) 1x5 @ 135 1x5 @ 225 1x5 @ 275 1x6 @ ...

Wed 4/12/06 - OFF Thurs 4/13/06 - OFF (had to see a condo)

Friday 4/14/06 Bodyweight Dips 1x10 1x10 1x10 1x10 Peck-Deck...

Date of workout: Monday 4/17/06 **was very sick today, still suffer...

Date of workout: Tuesday 4/18/06 BB Squats (no smith machine!) 1x5...

Thursday 4/20/06 Was very sick but i went to the gym and did the be...

Date of workout: Friday 4/21/06 Peck-Deck Flye 1x10 @ 140 1x10 @ ...

Date of workout: Monday 4/24/06 **NOTE: forgot my workout at home s...

Date of workout: Tuesday 4/25/06 **NOTE: since i messed up yesterda...

Date of workout: Thursday 4/27/06 **mixed up schedule, dont follow ...

Date of workout: Friday 4/28/06 **not typical schedule Upright B...

Date of workout: Monday 5/1/06 Superset Cable Rows / Wide-Grip Pul...

Date of workout: Tues 5/2/06 BB Squats 1x10 @ 135 deep 1x8 @ 225 ...

Date of workout: Thurs 5/4/06 BB Curls 1x8 @ 45 1x10 @ 65 1x8 @ ...

Date of workout: Friday 5/5/06 Bodyweight Dips 1x12 1x12 1x7 ...

Droppin by to say a quick hello.

Date of workout: 5/8/06 Superset Cable Rows / Wide-Grip Pulldowns ...

Date of workout: Tuesday 5/9/06 BB Squat 1x12 @ 135 1x10 @ 185 1...

Date of workout: Thursday 5/11/06 BB Curls 1x8 @ 55 1x10 @ 65 1x...

Date of workout: Friday 5/12/06 Bodyweight Dips 1x10 1x10 1x10 ...

Date of workout: Monday 5/15/06 Close Grip Cable rows 1x12 @ 120 ...

Date of workout: Tuesday 5/16/06 SICK WORKOUT TODAY!!! BB Squats...

Date of workout: Thursday 5/18/06 BB Curls 1x10 @ 55 1x10 @ 70 1...

Date of workout: Friday 5/19/06 Bodyweight Dips 1x10 1x10 1x10 ...

Date of workout: Monday 5/22/06 Close Grip Cable Rows 1x10 @ 130 ...

Date of workout: Tuesday 5/23/06 BB Squats (had to use smith machin...

Date of workout: 5/25/06 **NOTE: had to go to my girls gym, so thin...

Date of workout: Friday 5/26/06 QUICCCKKKKKKK workout Superset ...

Monday 5/29/06 SKIPPED was away in the hamptons

Date of workout: Tuesday 5/30/06 was a makeup day, so schedule is o...

Date of workout: Thursday 6/1/06 BB Curls 1x8 @ 55 1x8 @ 70 1x7 ...

Date of workout: Friday 6/2/06 Bodyweight Dips 1x10 1x10 1x10 1...

Date of workout: Monday 6/5/06 Close-Grip Cable Rows 1x10 @ 150 1...

Date of workout: Tuesday 6/6/06 Squats 1x10 @ 135 1x6 @ 225 1x6 ...

How was it?

oh it was insane, except i was designated driver so it kinda sucked fo...

Date of workout: Thursday 6/8/06 **Note: forgot my workout so i end...

Date of workout: Friday 6/9/06 **not schedule workout, had to mix a...

we need some pics soon you ****in bull.

Date of workout: Monday 6/12/06 Close-Grip Cable Rows 1x10 @ 150 ...

Date of workout: Tuesday 6/13/06 Squats (using smith machine) 1x10...

Date of workout: 6/15/06 BB Curls 1x10 @ 65 1x10 @ 85 1x8 @ 95 ...

Rsarno.

what do you mean whats up with that? I try to Curl 2 times a week, nev...

-Well i'm an advocate of training one bodypart a week, so I only curl ...

Date of workout: Friday 6/16/06 Bodyweight Dips 1x10 1x10 1x10 ...

Date of workout: Monday 6/19/06 Close Grip Cable Rows 1x8 @ 160 1...

Date of workout: Tuesday 6/20/06 Squats 1x10 @ 135 1x1`0 @ 185 1...

Date of workout: Thursday 6/22/06 BB Curls 1x8 @ 65 1x8 @ 85 1x1...

No doubt .

Date of workout: Friday 6/23/06 Bodyweight Dips 1x15 1x12 1x10 ...

it was not easy, i was scared i was gonna drop it so i stopped lol ...

Definately time for some weighted dips.

Bro I definately think you need to lower the reps and higher the weigh...

ooh sorry bro forgot to mention it was the EZ-Bar on the preacher benc...

EZ-Bar doesn't change anything, except it's easier on the wrists (whic...

I thought EZ bars weighed 25.

I'm sure there are variations of it from gym to gym, but just how the ...

Date of workout: Monday 6/26/06 Assisted Pullups 5 reps with 100lb...

Date of workout: Tuesday 6/27/06 Squats - SKIPPED (didnt have the e...

By the way today i have began a cycle of Clenbuterol.

Haha I bet your arms are feeling those right now .

Date of workout: Thursday 6/29/06 EZ-Bar Curl 1x10 @ 65 1x10 @ 85...

Date of workout: riday 6/30/06 Bodyweight Dips 1x12 1x10 1x10 1...

Nice updates.

Date of workout: 7/3/05 Assisted Pullups 6 reps with 100lbs assist...

You are a heavy mother-fucker bro.

Date of workout: Tuesday 7/4/06 BB Squats 1x10 @ 135 1x10 @ 185 ...

Is that a new personal record?

yes .

Great journal man! Impressive lifts.

Good shit bro.

id like to hit 315 but its not that important to me.

Date of workout: Thursday 7/6/06 Preacher Curls 1x8 @ 65 1x7 @ 85...

I wouldnt complain.

I agree

Date of workout: Friday 7/7/06 Bodyweight Dips 1x15 1x12 1x11 1...

Excellent PRs bro.

Date of workout: Thurs 7/13/06 **Took a few days off for extra rest...

A little extra rest never hurt anyone .

CELEBRATIONS! WORKOUT #100 !!! Wish i could rep myself, lol Ok on w...

Excellent workout bro.

congrats on your hard work!

Date of workout: Monday 7/17/06 Assisted Pullups 6 reps with 100lb...

Date of workout: Tuesday 7/18/06 Cable Rows (using ^ grip) 1x10 @ ...

What happened with the pullups? 5 reps at 90lbs assistance then all...

I have no idea!! I had it in my head that id raise the resistance a...

Date of workout: Thursday 7/20/06 BB Bench Press 1x10 @ 185 1x8 @...

Date of workout: Friday 7/21/06 Bodyweight Dips 1x12 1x12 1x10 ...

Date of workout: Monday 7/24/06 BB Squats 1x10 @ 135 1x7 @ 225 1...

why do you need a trainer!? bb.

Date of workout: Tuesday 7/25/06 Cable Rows (using ^ grip) 1x8 @ 1...

1.

Sounds good to me.

i cant you dum shit! lol j/k it keeps telling me to spread some a...

Damn.

Date of workout: Thursday 7/27/06 BB Bench 1x12 @ 135 1x8 @ 225 ...

Wow.

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