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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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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 09-27-2013, 05:11 PM   #8
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Due to a hectic week between school, work, and whatever this crap is that the kids brought home from their school, I missed Wednesday's workout (back/biceps). I WILL be back in the gym tomorrow no matter what. Tomorrow is leg day and I refuse to go back to the soreness that will result from missing leg day for a week. Nope, not gonna happen.
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Old 09-28-2013, 11:09 AM   #9
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Smash it today.
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Old 09-28-2013, 01:52 PM   #10
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Smash it today.
Thanks!
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