View Full Version : Operation HUGE

02-11-2008, 10:16 AM
Alright, so I'm a big guy to start with. When I started training back in June '07 I weighed 334lbs, I'm now down to 295lbs. I just got back from a lazy vacation so I'm pumped to start training hard again.

Long term goals:
Weight: 210lbs
BP: 315+
DL: 405+
Squat: 315+
Total: 1035+

This is where I'm at now, these are my personal records, but after a week long vacation, I'm sure I can't push these numbers.
BP: 225
DL: 295
Squat: 225
Total: 745

These are what my days look like in the gym. I'm on a 5 day regimen. Monday-Friday, weekend is for rest.

Monday: (back)
Deadlift 5s x 3r
Bent over rows 4s x 10r
Upright row 4s x 10r
Front Pulldown 4s x 10r

Tuesday: (chest)
Benchpress 4s x 10r
Incline Benchpress 2s x 10r
Pec Fly 3s x 10r
Dumbell Pullover 4s x 10r

Wednesday: (arms + easy day)
BB Curls 4s x 10r
Cable Curls 2s x 10r
Skullcrushers 4s x 10r
Reverse Curl 2s x 10r

Thursday: (shoulders)
Shoulder Press 4s x 10r
Lateral Raise 3s x 10r
Front Raise 3s x 10r
Delt Fly 4s x 10r

Friday: (legs)
Squat 4s x 10r
Leg Press 4s x 10r
Seated Calf Press 4s x 10r
Weighted Side Crunch 4s x 10r
Crunch 4s x 10r

Will be updating daily if I can make it to my PC.

02-11-2008, 11:44 AM
Good luck with the goals...they seem realistic and quite doable. How tall are you?

02-11-2008, 11:56 AM
Good luck with the goals...they seem realistic and quite doable. How tall are you?

Only around 5'10"ish

02-11-2008, 12:08 PM
You'll def look good @ 210

02-11-2008, 01:26 PM
Hey good luck man, but lifting weights 5 days a week may lead to over training. After your lifts start to stall I would suggest looking into a 3-4 day routine, especially if you are trying to lose weight.

02-12-2008, 08:53 AM
Feb. 11, 2008

135lb x 5
225lb x 5
315lb x 1 (PR)

Bent Over Row:
135lb x 2
225lb x 1 (PR) Barely made it up, this was way too much weight.
135lb x 2

Upright Row:
80lb x 10
90lb x 10
110lb x 5 (PR)

02-12-2008, 09:00 AM
Feb. 12, 2008

Breakfast: Egg, Ham and Cheese Croissant w/Potatoes
Snack: 2 slices of bread with peanut butter
Lunch: Turkey and Provolone sandwich, fat free yogurt and sliced pineapple
Snack: 1 package salted peanuts
Snack: 1 package salted peanuts and protein shake
Dinner: 1/2lb Ground turkey taco salad. (iceberg lettuce, onion, salsa, cheese)

135lbs x 10
225lbs x 1
245lbs x 0 (failed 1/4 of way up, thought I might be able to do it, had to scream for a spot)
135lbs x 15

DB Pullover:
45lbs x 10
50lbs x 10
55lbs x 10
60lbs x 10 (PR)

Today was a lousy day, had to stop a little early because I was running late for classes. Only got to do the above exercises.

02-15-2008, 08:13 AM
I missed Wednesday, so I had to make up for it on Thursday.

Feb. 14, 2008

BB Curl:
45lb x 10
65lb x 10
75lb x 10
85lb x 5
95lbs x 1 (failed halfway up)

Cleaned BB from rack to overhead press
95lbs x 10
115lbs x 10
125lbs x 10
135lbs x 0 (failed cleaning off rack, cleaning 125lbs wasn't bad, don't know why it was so hard for 135lbs)
125lbs x 10 (PR)

70lbs x 10
80lbs x 10

Close grip BP:
95lbs x 10
115lbs x 10

BB Front Raise:
45lbs x 10
55lbs x 10
65lbs x 10
75lbs x 10 (PR)
85lbs x 0 (failed)

Most of my PR's I am going to start keeping track of now, I may well have lifted more then the PR's you see on this thread, but I don't remember. So I'm starting fresh.

02-19-2008, 09:42 AM
Sorry for lack up updates. Didn't go in on Friday. Instead I had a miserable time entertaining my GF's friend.

Monday Feb 19, 2008
I'm changing around my routine a bit. What I did today was just a full body exercise. Felt great, left the gym wanting to sleep.

Clean to Overhead (behind head) Press
95lbs x 10
115lbs x 10
135lbs x 10 PR This will begin to raise quite quickly, I just need to get used to throwing weights up in the air like that.\

Bento Over Row:
135lbs x 10
185lbs x 10
205lbs x 5

135lbs x 10
225lbs x 5
275lbs x 5
295lbs x 2

Squats (took it light, last time I maxed I got the noobie waddle)
135lbs x 10
155lbs x 10
175lbs x 10