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Old 09-21-2013, 08:21 PM   #1
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Default Old, fat guy aiming for a record

I am brand new here, but I am going to start up a training log. As some others have said, I think it adds accountability. I do a modified 5x5 program. Today was legs.
9/21/13
Squats
Warmups
135x8
185x5
225x5
275x5
Work sets
315x5,5,5,5,5

Hip sled
420x12
510x10
600x8
690x6
780x4

Standing leg curls (one leg at a time)
10x10
20x8
30x8

That was all. I am spending the rest of the evening in a comatose state. G'night, and thanks for checking out my log!
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Old 09-22-2013, 01:16 PM   #2
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9/22/13
Today was shoulders. Should have been Friday, but that is a long explanation.

Seated DB Military Press
Warmups
40x12
40x10
50x12
Work sets
60x5
60x8
70x8
70x6
70x6- Going to switch to barbell press next time. I am having a hard time getting the dumbbells up to my shoulders when I get to the 70's.

DB Upright Rows This is my 2nd week doing these with dumbbells and I really like the feel of them with dumbbells.
40x8
45x5
45x5
45x5
50x5

DB Shrugs
70x8
80x8
95x8
95x8
95x8

Cable Side Laterals
20x10
30x8
30x8
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Old 09-22-2013, 01:39 PM   #3
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First off... welcome to MnB and how does your diet look and/or goals?
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Old 09-22-2013, 03:11 PM   #4
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Originally Posted by bb12 View Post
First off... welcome to MnB and how does your diet look and/or goals?
Thanks for the welcome!

My goals- Currently my primary goal is to break at least one state record in the men's SHW, age 40-44 class. (USAPL-raw) I turn 38 tomorrow, so I have a window of 2-7 years to make it there. Those records are my motivation to keep training, my hope is, during the process, to lose some weight and improve my overall health. I am concentrating on gaining strength and muscle for now. Once I break, or at least compete for, the records I will concentrate more on weight loss. I have to do it that way. If I concentrate on weight loss now, which will severely limit my strength progress, I WILL lose my motivation. Once I have a good strength base, it won't bother me much to lose a little strength.

My diet:
Typical daily food intake- I am on a very tight budget so what i eat may cause some folks to have a hissy.

I eat every 2-3 hours and try to get 8 meals a day in. Sometimes run out of daylight because I try to sleep 9 hours as well. * at a bare minimum.

Breakfast- protein shake-2 cups of 2% milk, 1 scoop of protein powder. I sometimes add 2tbsp of peanut butter. 46 grams of protein, 24 grams of carbs, 10 grams of fat.

Meal #2-turkey burger patty with 1 piece of cheese. 39 grams protein, 2 grams carbs, 6 grams fat

Meal #3-pork steak-38 grams protein, 2 grams carbs, 24 grams fat

Meal #4-turkey burger patty with 1 piece of cheese. 39 grams protein, 2 grams carbs, 6 grams fat

Meal #5-pork steak-38 grams protein, 2 grams carbs, 24 grams fat

Meal #6- will be whatever the wifey cooks for dinner. I try to get at least 35 grams of protein and eat plenty of carbs. I figure this meal to be around 1000-1500 calories. They are homecooked meals, though. Meat and vegetables.

Meal #7- Either a turkey burger or a pork steak. Depends on my mood.

Meal #8 I have another protein shake right at bedtime-protein shake-2 cups of 2% milk, 1 scoop of protein powder. 46 grams of protein, 24 grams of carbs, 10 grams of fat.

If I skip a meal, it will be #7. I eat 2 packs of ramen noodles with one of my meals during the day, but which meal varies from day to day. I have started buying #10 cans of pineapple at Costco and eating three separate one-cup servings of that a day as well. I am debating on buying potatoes and trying to have baked potatoes in place of some of the ramen noodle servings, but I don't know if I have the time. (work 2 jobs and go to school at night plus working out)

The weekends aren't quite the same. I eat the same number of meals, but they are somewhat different. More or less cheat days(not "off the rails" cheat days, just a break from the same food every day through the week)
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Old 09-23-2013, 06:40 PM   #5
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9/23/13 Chest/triceps
I have been communicating, via email, with a member of the SC USAPL. At his urging, I did a max bench day today just to see where I am. He said it is common practice to check every 12 weeks or so. I have been training for about 4 1/2 months and didn't plan on doing a max attempt until I hit 6 months. I did this for squats two weeks ago to try and rebuild my confidence after a pitiful leg day the previous week. I actually did much better than I expected, so I figured, "Why not?", I'll just see where I am. And here it is. I don't really know how to do a "max effort" day. I just cut my reps and see how far I can go. If there is a better method, please suggest it so that I may try it the next time. I also had to cut it down to 10 sets per bodypart due to time constraints.

Bench press
135x8
205x5
225x3
250x3
275x1
285x1
295x1
305x1
315x0- 305 was much easier than I expected. (even easier than 295 for some reason) I even hit the bar stops on the way up and still re-adjusted and got it up pretty easy. I thought I would get 315, but it BURIED me. Not even close.
225x10 - I wasn't fatigued at all after these attempts, so I did a quick set before moving on to the rest of my workout.

Incline Bench Press
225x5,5,5,5,5

Close grip bench press
185x5
195x5
205x5
215x5
215x5

Cable pressdowns
150x20
170x10
175x6
175x5
175x5

Overall I was pretty happy with today's results. I really wish I could have gotten 315, but it will come in time.
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Old 09-24-2013, 12:42 AM   #6
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305x1
315x0- 305 was much easier than I expected. (even easier than 295 for some reason) I even hit the bar stops on the way up and still re-adjusted and got it up pretty easy. I thought I would get 315, but it BURIED me. Not even close.
225x10 - I wasn't fatigued at all after these attempts, so I did a quick set before moving on to the rest of my workout.
Strong press. Glad you hit 300.

That's the way my bench is. One weight can be fast, add 5 pounds and I am buried.
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Old 09-24-2013, 03:05 PM   #7
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Strong press. Glad you hit 300.

That's the way my bench is. One weight can be fast, add 5 pounds and I am buried.
Thanks! Previously, the strongest I had ever been was in 1997, with a 190lb bench. Needless to say, I am proud of this milestone.
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Old 09-28-2013, 11:09 AM   #8
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Smash it today.
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Old 09-28-2013, 01:52 PM   #9
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Smash it today.
Thanks!
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Old 09-28-2013, 03:13 PM   #10
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Caution, semi-motivational rambling follows. If you don't like to read, skip to the next post for just the workout details.

I am freakin' STOKED after today's workout. I guess I have been stoked for most of the nearly 5 months that I have been in the gym. You see, I started lifting on 5/13/13. I had previous lifting experience, but never made much progress. It was pretty bad, too. I lifted for nearly two and a half solid years while I was in the Marine Corps and never broke a 200lb bench press. I was such a wus that I didn't even do squats regularly. Every now and then I would throw on some weight and do 1/4 or 1/2 squats thinking I was "killing it", lol. I finally gave up on ever being able to make progress in the gym. I believed I was a "hardgainer" (popular term at the time, don't know if it still is) even though I have never been "skinny". I quit training in 1998, thinking that it wasn't just in my genetics to be "gym" strong. I was always stronger than my friends at real world strength stuff, but just couldn't pick up strength in the gym.

I decided earlier this year, at a weight of 393lbs, that I would start back to the gym in order to try and improve my heart health. I would like to live long enough to at least see my three children graduate high school. I was determined, but not like you may think. I was determined to hit the gym every time I was supposed to and do the workout I was supposed to do. I had NO expectations of picking up any strength due to my pathetic history of no progress.

I just couldn't figure it out, though. Most of the "big guys" like me could easily gain strength in the gym. Not me! What was up with that. I did A LOT of research before hitting the gym this time to try and figure out what my problem(s) was/were. Considering my progress in only 5 months, I think something I changed has worked. (I did a lot of things different this time) To go over what I changed would take another book and this post is about my "motivational epiphany" today, so I won't cover that here. I have told the preceding "mini-novel" in order to give a history of where I was previously. On to what got me riled up today in the first place.

In the short time I have been back in the gym, I have made, compared to my previous foray into lifting, phenomenal progress(405lb "real" squat and a 305lb bench press). That progress has kept me motivated and actually excited to get to the gym. I have gone from an attitude along the lines of "I sure hope I can do this" to the old Nike saying of "Just do it". A couple of weeks ago I got a 405 squat (very unexpected). I had ended the previous week's leg workout with a "gingerly" set of 315x5. After making a 405 squat I now do 5 sets at 315 and just pop it, lock it, and drop it like it's hot, lol. I don't believe I am much, if any, stronger than I was a couple of weeks ago. I think it is all in the mind. Knowing that I could squat 405 just seemed to make my worries of being crushed by 315 kinda sissified.

Skip to today. I promise I'm getting down to it. Really. I have been sick as a dog all week. I skipped my back workout AND my shoulder workout. I wasn't going to skip my leg workout because well, you know. I wasn't motivated. I didn't want to go. I finally dragged my fat butt into the gym. I planned to do a real light day. You know, just enough to break a sweat and keep myself from being so sore when I came back healthy next week. I popped in my workout cd and, when the music started playing, I just started getting a little hyped. I decided that I would try to do the same workout I did last week (my heaviest so far), and just stop when I ran out of juice. I didn't expect to even make it to my work sets of 315.

I started my warmups. 135lbs for the first one. Looking back through my logs, this was my "heavy" set when I started. Then 185. Then 225 and 275. A few months ago I was tickled when I squatted 225 for 3 reps and, a little more recently, I had to go hunting for 2 or 3 spotters the first time I attempted 275 because I was afraid I was going to collapse like an accordion when I tried to squat it. Now these are my warmup sets. Freaking warmup sets! I can bring them up fast enough to rattle the plates, man! As I was sitting there, resting, thinking about this I just couldn't help myself. I got STOKED. I couldn't even sit still. I almost felt like running laps around the outside of the gym (notice I said ALMOST, I am not now, nor have I ever been, a runner). I decided that I was going to go for it. I was in a power rack so, if I dropped it, I would be alright. (I am usually in the gym alone on leg day, the "gym rats" can't seem to find the gym between Thursday and Sunday). So, after whining, feeling sorry for myself and really not wanting to go to the gym, I made it in there and matched my best leg workout to date. But the better take-away from today was the extra motivation I picked up from putting my "warmup sets" into perspective. Even though I am sick, I am still jacked just from the thought of where I was (way back when, and just a few short months ago) and where I am now. No, not just where I am now, but where I could be in another 5 months. Or another year. Or in... Just do it!


P.S.- I have added a link to my last set today. I know it is small weight to many here, but I am proud of this one considering how I thought the day was going to go. They were below parallel, but don't look like it on the video. I think this is because I put the camera on the floor. Who knows? I am still proud of this one. I ended up doing an extra rep because I lost count. Yay me! Thanks to anyone who read this far. I know it was kinda rambling, but I was excited and had to put it somewhere. I figured my own training log would be acceptable, lol.


Last edited by TDawg75; 09-28-2013 at 04:21 PM. Reason: add video link
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