Borracho goes to fat camp!

[borracho]

Lets try this again...last time I posted this it got sucked into the black hole when wbb.com switched servers.

The intro:
I dont know if it is me, or all lazy fatties out there...but, I have been justifying my over weight fat ass for quite some time. When I was 285, I told my self that if I got down to 205, I would be waaaay too lite, and I would end up getting pushed around by all my light-weight friends. Looking back now, I think I told my self this because 205 was so far away at the time, it seemed unrealistic.
When I got down to 240 last year, I wanted to hold there..with the idea of changing my density while staying at that weight. Now, weighing in at ~252, I can see that idea didn't quite work, although in my defense, I did gain more strength. After a lot of thinking, I think I am going to begin the process of widdling my fat ass down to 225.

The motivator(s)
Besides the obvious health benefits, there are a few other reasons I would like to do this. One, well, I have not seen 225lbs since freshman year...of high school...maybe before that. Second, I hate the fact that my love handles protrude almost as much as my shoulders..granted, I do have fairly narrow shoulders, but, that **** has to stop. I hate when I get a kiss from a girl and the first place her hands fall are on the rubber tire that is my love handles..those ****ers are soon to be 86'ed. Third, my dad got me into biking a few years ago..both mountain/road. I tried doing a century with him (100mile ride) and I pussied out @ 78 miles...while he finished..now, he did have a few centuries under his belt at the time, and a lot more training (I had trained for only ~6 weeks) but, the fact remains he finished, I did not. I think being a bit less of a fat ass would benefit long distance rides like that, along with doing the technical mountain climbs I love on the ski hills in NM. I also have recently starting bouldering, and while I am actually decent at it now, a better power/weight ratio would aid me in more challenging climbs.

The Plan
My initial plan is to aim for 2lbs/week until 2/11 (16lbs from today) and then go to 1lb/week from there out, taking me to 4/28/08. This is a tentative plan, as I will be in school...and hopefully will have a PT job this semester as well...so if dates change, well..thats life..but I think by having a plan mapped out, it'll help me remain goal oriented.
One food item I can get rid of totally is tortillas, as that is some thing I eat on a daily basis and can easily be replaced by a whole wheat bread of sorts. I can also probably either limit, or eliminate my cheese intake, as I tend to like cheese on every thing. Those are the two main things that come to mind as being unnecessary calories, and maybe potatoes... I will try and keep those to breakfast or a pre-workout energy supply.

Workout
As for the workout, I believe I will try and keep to the 3 day/ week 5x5 type of work out, as I have been having decent gains in strength with that..and hopefully I will be able to retain my strength while losing the fat. I may need to switch to a 4 day/week work out as I've noticed I tend to hold weight (if not gaining) when I moved to the 3 day/ week work out, we'll see what happens...maybe I will do light cardio on days off.

[borracho]

I worked out on wednesday, but, cant find the notepad that workout was on..

Tonights work out was good and long..though I skipped deads all together as my back was hurting.

Flat Bench
115x5
165x5
185x10x(2)
225x2
225x3
225x4
235x2
Incline
135x10
155x5

squats
135x5
185x5x(3)
225x5(2)
leg press
3ppsx10x(2)
4ppsx10x(2)

Rows
135x6
185x4x(2)
195x5
DB rows (super-setted w/BB rows)
60x5(2)
75x5x(2)

And then I did some DB should presses and bi/tri's. Supersetting the DB/BB rows felt AWESOME...I am going to try this again either next wednesday or friday.

[CoCoa]

Best of luck with those goals, it would be great to see you get to around 235lbs and maintain.

[borracho]

didnt make it to the gym yesterday b/c of a bad snow storm...and, the serpentine belt decided to shread itself during said snow storm on my VW...so I spent the afternoon/evening getting that situation sorted out.

Todays baby work-out
Bench
185x5
205x5x(2)
225x3

Squats
135x5
205x5x(2)
255x2

Rows
135x5x(2)
185x5


Tomorrow will be back on schedule..hopefully..though the gf spent the better part of the weekend and yesterday trying to get me sick..so hope I can resist.

[CoCoa]

Concentrated effort with 3 big movements is looking pretty good man.

[borracho]

Coke -

bench
135x5
205x5
225x4
235x2
225x3
225x2

squats
-few warm up sets-
225x5x(2)
245x3x(2)
265x1

shoulders
DB press
50x8
60x5
BB press
115x5
135x5
165x0

Rows
DB rows
60x5
75x5 (3x)
BB rows
135x5 (2x)

Deads (sumo)
225x3 (3x)

Finished with some face pulls, shrugs, curls.
edit: this was the first time I'd ever done both sumo and face pulls...both felt good..nice to have a change up. looking forward to playing with the sumos more.

[CoCoa]

Good effort overall bro.

[borracho]

Thanks coke.

Last nights weight after workout, and post meal(s) was right at 249..mostly unclothed

[borracho]

While tonights work out started very slowly...it ended up being pretty decent overall...I felt very tired as I've been having bad sleep issues all week.

Here is the run down:

Bench
Flat BB
205x3
215x3
235x3
245x2
255x1

Flat DB
80x8
100x4,100x3

Rows
Bent over-BB
185x3
215x3
225x1
245x1 (with a slight bounce)

Bent over-DB
80x5(2x)
Dead Lifts
Sumo DL
225x3
275x3
315x1
Conventional
315x1
335x1
365x1
385x1

Seated Military press
115x3
135x3
155x3
165x1
135x5

I then finished with some heavy skulls, hammer curls, and a few sets of face pulls.

[CoCoa]

Sleep issues are quite common man, you'll get through it...nice numbers on everything.

[borracho]

On last nights work out, I tried some thing new. I have been wanting to work on my over head pressing, so, I figured if I did those first, naturally..they'd be more easy, and I would have more drive from my triceps if I did that before bench..well, I was wrong. I guess by doing bench and other "things" before shoulder pressing, it gives my left shoulder adequate time to warm up and stretch out.

I failed miserably as far as seated military went last night, and, over all just didnt have much in me..quite a let down I must say.

Seated BB shoulder press
115x5,135x3,135x1

Incline BB bench
135x7,155x5,185x2 ,155x5 ,165x4

Flat BB bench
215x3 (2x), 215x2, 235x1-all with a pause, felt good

squats
185x3,225x3,245x3,255x2

BB rows
135x5, 205x3

wide grip dead lift
205x5 (2x), 255x 3 - these felt a lot different, felt it a lot more in my forearms and lats...I like em.

hammer curls
weighted decline crunches

[CoCoa]

Good job throughout dude, covered a lot of ground.

[WBBIRL]

Nice work in here. Keep at it.

I've had good sucess with Built's Baby Got Back routine and it allowed me to put strength on during a cut, good strength too. Granted a majority was muscle memory but I still proceeded past old time PR's while cutting. It's something to think about.

Good luck!

[borracho]

Tonights workout:

Flat BB bench
135x5,185x5,225x5,245x3,225x4

incline DB press
65x5,75x5

flat DB press
90x5 (2x), 100x5

Dead lifts
135x5,225x5,315x3-(2x), 365x1-(3x)

Bent over BB rows
135x5,185x5-(2x)

Seated Rows
100x5,120x5,140x5-(3x)

Dips
BWx10,BWx7,BWx5

Dont ask why I did dead lifts before rows...sooooo ****ing stupid. Oh well...work out felt freaking great any way and my shoulder never acted up, the my neck was questionable the entire time.

[CoCoa]

Real fine chest and back day guy.

[borracho]

Thanks Coke

This week has become sorta screwed up...with that my training schedule has as well. Since I did nothing but upper last night, figured I'd try and balance it by only doing legs tonight.

Squats
135x5,205x3,255x3-(2x),265x3,275x3

front squats
115x5,135x3,155x5,175x5

leg press
3ppsx5,4ppsx5,5ppsx10-(2x)

Finished up with some weighted crunches and some calve work

[CoCoa]

Fine leg session bro, stepping to it.

[borracho]

thanks for all the encouragement coke, the words mean a lot to me

CG flat bench
135x5,205x5,225x3,235x2,245x1,255x0

bent over BB rows
135x5,155x5,185x3,205x3,215x2

widegrip SLDL
225x5,225x3,225x5,275x3,295x2

finished it off with seated BB shoulder press, face pulls, hammer curls, skull crushers.

Not sure what the future will hold for my training..I've decided to change schools and entered into an accelerated night/weeked program to get a BS in computer science...and I am guessing that school will not have a gym..I may still try and use my old id card at UNM cause the gym there is pretty nice..but, if all else fails I may have to get a membership some where again which I really dont want to do but I will if I have to.

[CoCoa]

Wish you the best, hope you can keep the efforts going once you change schools.

[borracho]

Thanks coke.

Well, I decided to purchase a membership...worked out last night...had an AWESOME workout...untill I pinched a nerve (I hope thats all it is) in my left arm. The inside portion of my forearm down to the tips of my thumb/index finger have been number for the last 13 hours...going to a doc today to figure out what the hell I did to my self.

Last nights workout:
BB flat bench
115x5,165x5,225x5,245x3,225x5,225x4
Flat DB press
95x5,100x4
Incline DB press
70x5, 85x5

Squats
135x5(2x), 185x5(2x), 225x5 (I was really focusing on my horrible form)

Bentover BB row
135x5,185x5(2x)

Wide grip dead lift
225x5 (2x), 275x5
chin-ups
5x BW, 5xBW w/long pause at the end (which is what caused the nerve pinch, I think.)

Seated Rows
150x5, 180x5(2x)

edit: I was doing pull ups/static holds when it happened.

[Stumprrp]

nice lifting man!

[borracho]

thanks stumpy.

Well, I just got back from the docs, her thoughts are that I damaged the radial nerve in my left arm...so, I need to back off. I guess it is time to get intimate with the squats.

****.

[CoCoa]

Sounds like a plan, more leg work until all clears with the arm.

[borracho]

Against my better judgement, I workout out tonight. This new schedule SUCKS! I woke up at 3:30AM to catch the bus to work by 4:35AM...got back from work around 7..and am just getting back from the gym now. I am wasted.

Squats
135x5,185x3,225x3,255x3,275x1, 225x3(3x)

Flat BB bench
135x5,185x5,225x5,245x3,245x3

CG BB flat bench w/pause
205x5 (3x), 225x3 (2x)

dips
BWx8, BWx7

felt like a good work out considering my busy day. I focused on form with squats and think I made good progress as far as that goes...so I am happy with that.

edit: so, its thursday afternoon...and my damn hand is still numb despite numorous suggestions from myself that it get better soon.

If I didnt need it, I would cut it off

[CoCoa]

Should be well pleased man, looking quite determined in here.