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Bupp
02-02-2010, 08:27 PM
I've really let myself go over the past year. This journal will document my attempt to get back into great shape.

My goals for summer 2010:

Weight: <200 pounds
Power Clean: 205x3
Deadlift: 315x3
Shoulder Press: 135x5
Run 10 miles

Feb 1st

weight - 240.5

- Ran 3 miles

Feb 2nd

Weight - 237.3

- Ran 2 miles

Deadlift
135x5
145x5
155x5
165x5
175x5
185x5
195x5
205x5
215x5
225x3
225x3
225x5
225x5

Standing BB Shoulder Press
45x10
65x10
95x10
105x3
105x3
105x5
105x3
105x3

BULK_BOY
02-02-2010, 08:34 PM
Nice volume mate. Welcome back to the Iron Arena. ;)

Bupp
02-03-2010, 08:24 PM
BULK_BOY - Thanks for checking in. Feels great to be back in the gym.

Feb 3rd

weight - 235.6

Ran 3 miles

Lumberjack chops

1/4PLATEx10

Lunges

BWx10
1/4PLATEx10 W/ TWISTS
BARx5
65x5
75x5
85x5
95x5
105x5
115x5

Squats

135x5
135x10
135x20
155x20

Pulldowns

80x5
97x5
110x5
122x5
135x5
147x5
147x5
147x5

Still feeling out the weights in the gym. Right knee was swollen after the run, so tried to loosen it up with lunges and squats. Still in the feeling out stage to figure out where the weights should be at. Work sets on lunges are probably 135, squats 185 working up to 225 over the next month. Am letting my knees flare out pretty far on the squats (not good)...My core is pretty weak and needs to get alot stronger. The pulldowns felt good and I had room left at 147

Awesome thing about being a fat slob, today I ate two slices of pizza and a big hunk of bread and still lost weight. Its awesome how not eating a loaf of bread with butter everyday keeps the pounds off haha.

Tomorrow is a rest from the running just going to hit upper body in the weightroom and go for a walk. maybe some bw lower body exercises or some stretching. Want to feel good for the 4 miles i'm putting in on saturday.

Bupp
02-04-2010, 09:04 PM
Feb 4th:

Weight - 236.5

Shoulder Press

BARx10
65x10
95x10
105x5
115x5
125x3 + 2xPush Press
135x4push press
135x2push press
135x2push press
135x2push press

Seated Shoulder Press

65x10
95x6

Pulldowns

135x10
147x10
147x??
147x??
147x??
147x??
135x10
135x??

DB Incline Bench Press

55x10
55x10
55x10

The Incline Bench and last few sets of pulldowns were done as supersets. The pull downs with ?? were rest-pause type sets. Some got 10 reps total some 6-8 reps.

Scale went in the wrong direction today but diet was on point so feel confident friday will show me at 234-235.

Bupp
02-05-2010, 09:53 PM
Feb 5th:

Weight - 235.3

30 minutes elliptical

Tomorrow most likely will be an off day and then sunday will be a 4 mile run + deadlifts.

BULK_BOY
02-07-2010, 09:07 AM
Keep working on Squats bro. Focus on form. And keep at it. It'll all come Back before you know it and you'll be putting up Big numbers. :)

Cheers

Bupp
02-07-2010, 09:42 PM
Bulk_Boy - Thanks for the encouragement. Wednesday is squat day so I will be working up to 185. The plan is to be putting my body weight on the bar by the end of the month.

Feb 6th:

REST

Feb 7th:

Weight - 233.5

Run 4 miles

Deadlift /BB standing shoulder Press Super Set

135x9 + 1 Clean / 45x10
185x10 / 65x10
205x10 / 95x10
225x6 / 105x10

Clean

135x5

Doing deadlifts and cleans after running 4 miles sucked. I should have done a few more sets of both.

Tonight I broke the diet and ate half a stick of french bread with butter.

One week in the bag and here are the results:

- lost 7 pounds
- ran 12 miles
- ripped my thumb open something fierce deadlifting
- cheated on my diet once

Looking forward to refocusing on monday and hopefully ending the upcoming week around 229-230.

BULK_BOY
02-08-2010, 07:22 PM
Good work on those DLs.......they're the 2nd Best exercise to do. ;)

Keep it up bro.

Bupp
02-09-2010, 09:29 PM
Feb 8th: Skipped Workout

Feb 9th:

Weight:?? (Scale at gym is broken)

Run 3 miles

Lumberjacks
Lunges
Reverse Lunges

Deadlift

135x10
185x10
205x10
225x10
245x5
265x3
245x5

BB Standing Shoulder Press

45x10
65x10
95x10
105x7
95x8
105x3
105x3
105x3

Run 2 miles

Missing a workout sucks. I made up for it by getting extra miles in on the treadmill today. Disappointed by the shoulder press numbers. After sundays workout I thought I was going to really crush it today. Went harder on the deadlifts. After the last set I was pretty tapped out. 315x3 is in my near future...have pulled it before but only with straps. Curious to know what I weighed in at today, am noticing a difference in the mirror.

Coke
02-10-2010, 04:57 PM
Shoulder pressing numbers aren't bad bro, you will be raising up there and overall with more efforts - hang in there.

The mirror is greater than the scale anyways imo, it's probably a blessing in disguise that damn thing is broken right row, lol.

BULK_BOY
02-10-2010, 07:34 PM
I agree with Coke. Just keep at it. I have been "there" a few times myself. :) I know.

Cheers