Bodybuilding.com - Over 40 Transformation Of The Week - Joseph Fanelli!

Printable page

Did you know?
You will get out of it what you put into it and always remember that nothing is impossible.

In 2006, Joseph suffered a back injury that left him overweight and unhappy. But once the doctor gave him the green light to begin training again, he got back out there and dropped the weight. Read on to learn how he shed 104 pounds and 23.5% body fat!

Over 40 Transformation Of The Week - Joseph Fanelli!

By: Over 40 Transformation Of The Week

Before:
270 lbs

After:
166 lbs

dot
Vital Stats
dot

Name: Joseph Fanelli
Email: jsfmt99@yahoo.com
BodySpace: jsfmt99

Before:
Age: 46
Height: 5'9"
Weight: 270 lbs
Body Fat: 38%
Pants: 44"
Shirt: 2XL-3XL

After:
Age: 47
Height: 5'9"
Weight: 166 lbs
Body Fat: 14.5%
Pants: 32"
Shirt: Small-Medium

dot
Why I Got Started
dot

In 2006, I had fractured the L5 vertebrae in my back and ruptured the disk. It took me a year to recover. I was very immobile and had difficulty doing everyday activities that I used to take for granted.

The medication that was prescribed for me made me gain 100 pounds. When my doctor gave me the green light to start working out again I made up my mind to do it and here I am.

Click Image To Enlarge.
Joseph Fanelli's Weight Loss Progress.

My working out started completely by chance. I started working out in 1990 when I was a science major at Marshall University. I was placed into a physical education class that was made up of mostly the Marshall University football team.

I had never lifted a weight before in my life and being the only science geek in the class, I was intimidated scared and expected to be made fun of and picked on. I could not have been more wrong!

Click Image To Enlarge.
I Had Difficulty Doing Everyday Activities
That I Used To Take For Granted.

They took me under their wing, motivated me to do well and most importantly taught me to never give up and never quit. It was a life changing experience. From that point on, I made training a part of my life.

dot
How I Did It
dot

I began a strict diet regimen of high protein, low carbs and low fat along with a daily workout program of cardio, HIIT cardio and weight training.

Click Image To Enlarge.
I Began A Strict Diet Regimen Of
High Protein, Low Carbs And Low Fat.

I joined Bodybuilding.com and have to say thanks to all of the great friends that I have made who helped to keep me motivated and focused in my journey.

dot
Supplements
dot

dot
Diet
dot

Meal 1:

5 boiled egg whites
6 oz of V8 juice

Meal 2:

4 oz beef, chicken or tuna
1/2 cup vegetables

Meal 3:

Meal 4:

Meal 5:

Meal 6:

CytoSport Muscle Milk

Meal 7:

3 egg whites
1/2 cup strawberries

Click Image To Enlarge.
At The Bodybuilding.com Booth
At The 2009 Arnold Classic.

dot
Training
dot

READING THIS WORKOUT LOG

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics.

Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

[ Learn More About Reading Workout Logs ]

Monday: Chest

AM Cardio: 20-30 minutes on step machine or stationary bike
Incline Dumbbell Press: 4 sets of 10-12 reps (pyramid)
Dumbbell Flyes: 4 sets of 10-12 reps
Barbell Pullovers: 4 sets of 10-12 reps
Decline Bench Press: 4 sets of 10-12 reps
Cable Crossovers: 4 sets of 10-12 reps
Crunches: 4 sets of 50 reps
Oblique Crunches: 4 sets of 50 reps
Ab Machine Crunches: 3 sets of 100 reps
Lying Leg Raises: 4 sets of 15-20 reps
PM Cardio: 45 minutes on step machine or HIT cycling class

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

AM Cardio: 20-30 minutes on step machine or stationary bike
Pullups: 4 sets until failure
Lat Pulldowns: 4 sets of 10 reps
One-Arm Dumbbell Rows: 4 sets of 10 reps
Seated Cable Rows: 4 sets of 10-12 reps (pyramid)
Crunches: 4 sets of 50 reps
Oblique Crunches: 4 sets of 50 reps
Ab Machine Crunches: 3 sets of 100 reps
Lying Leg Raises: 4 sets of 15-20 reps
PM Cardio: 45 minutes on step machine or HIT cycling class

print Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Quads

AM Cardio: 20-30 minutes on step machine or stationary bike
Leg Extensions: 4 sets of 10-12 reps (pyramid)
Dumbbell Squats: 4 sets of 10-12 reps
Dumbbell Step-Ups: 4 sets of 10-12 reps (pyramid)
Dumbbell Lunges: 4 sets of 10 reps (pyramid)
Crunches: 4 sets of 50 reps
Oblique Crunches: 4 sets of 50 reps
Ab Machine Crunches: 3 sets of 100 reps
Lying Leg Raises: 4 sets of 15-20 reps
PM Cardio: 45 minutes on step machine or HIT cycling class

print Click Here For A Printable Log Of Wednesday: Quads.

Thursday: Shoulders & Triceps

AM Cardio: 20-30 minutes on step machine or stationary bike
Front Dumbbell Raises: 4 sets of 10-12 reps
Lateral Raises: 4 sets of 10-12 reps
Dumbbell Shoulder Press: 4 sets of 10-12 reps (pyramid)
Rear Delt Raises: 4 sets of 10-12 reps
Dumbbell Shrugs: 4 sets of 10-12 reps (pyramid)
Skullcrushers: 4 sets of 10-12 reps
Triceps Pushdowns: 4 sets of 10-12 reps
Seated Triceps Press: 4 sets of 10-12 reps
Close-Grip Bench Press: 4 sets of 12-15 reps (pyramid)
Crunches: 4 sets of 50 reps
Oblique Crunches: 4 sets of 50 reps
Ab Machine Crunches: 3 sets of 100 reps
Lying Leg Raises: 4 sets of 15-20 reps
PM Cardio: 45 minutes on step machine or HIT cycling class

print Click Here For A Printable Log Of Thursday: Shoulders & Triceps.

Friday: Biceps & Hamstrings

AM Cardio: 20-30 minutes on step machine or stationary bike
Cable Curls: 4 sets of 10-12 reps
Concentration Curls: 4 sets of 10-12 reps
Preacher Curls: 4 sets of 10-12 reps
Hammer Curls: 4 sets of 12-15 reps
Lying Leg Curls: 4 sets of 10-12 reps (pyramid)
Stiff-Legged Deadlifts: 4 sets of 10-12 reps
Seated Leg Curls: 4 sets of 10-12 reps
Crunches: 4 sets of 50 reps
Oblique Crunches: 4 sets of 50 reps
Ab Machine Crunches: 3 sets of 100 reps
Lying Leg Raises: 4 sets of 15-20 reps
PM Cardio: 45 minutes on step machine or HIT cycling class

print Click Here For A Printable Log Of Friday: Biceps & Hamstrings.

Saturday: Cardio

AM Cardio: 30 minutes on step machine or stationary bike

Nunchakus: Martial Arts

3-4 times each week

dot
Suggestions For Others
dot

Stay strong and focused and keep a positive mental attitude. Don't look too far ahead and concentrate on the here and now. The results will come in time, be patient. You will get out of it what you put into it and always remember that nothing is impossible.