View Full Version : Fat Slob Training
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
Shoulder Press: 135x5
Run 10 miles
weight - 240.5
- Ran 3 miles
Weight - 237.3
- Ran 2 miles
Standing BB Shoulder Press
02-02-2010, 08:34 PM
Nice volume mate. Welcome back to the Iron Arena. ;)
BULK_BOY - Thanks for checking in. Feels great to be back in the gym.
weight - 235.6
Ran 3 miles
1/4PLATEx10 W/ TWISTS
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.
Weight - 236.5
125x3 + 2xPush Press
Seated Shoulder Press
DB Incline Bench Press
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.
Weight - 235.3
30 minutes elliptical
Tomorrow most likely will be an off day and then sunday will be a 4 mile run + deadlifts.
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. :)
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.
Weight - 233.5
Run 4 miles
Deadlift /BB standing shoulder Press Super Set
135x9 + 1 Clean / 45x10
185x10 / 65x10
205x10 / 95x10
225x6 / 105x10
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.
02-08-2010, 07:22 PM
Good work on those DLs.......they're the 2nd Best exercise to do. ;)
Keep it up bro.
Feb 8th: Skipped Workout
Weight:?? (Scale at gym is broken)
Run 3 miles
BB Standing Shoulder Press
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.
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.
02-10-2010, 07:34 PM
I agree with Coke. Just keep at it. I have been "there" a few times myself. :) I know.
Powered by vBulletin® Version 4.2.2 Copyright © 2015 vBulletin Solutions, Inc. All rights reserved.