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Old 01-13-2010, 06:46 AM   #1 (permalink)
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Default 2010: Born to Bleed
Started being serious last year. I was a fat fuck who finally owned up to what i was and enlisted the help of Shelby Starnes to drop bodyfat.

Starting weight: 215
Ending Weight: 155
Current Weight: 166


Gained minimal strength, but didnt lose it either.

Current Best lifts @165

Bench: 185x2
Squat: 315x1
Deadlift: 420x2
Dips: BW+50x3x3
Pullups: BW+30x3x3, BW+45x1x3
Power Snatch: 140x1
Power Clean and Push Jerk: 205

Current Goals for 2010 are

Bench: 225
Squat: 405
Deadlift: 500
Dips: BW+100
Pullups: BW+90
Power Snatch: 185
Power Clean and Push Jerk: 225

some Progress pics
Before@215


Current@165


Im currently in the middle of a deload "week"(quotations meaning i will probably only take a few days off and get back at it)

Currently running a low carb diet with moderate carbs on lifting days and one weekly cheat meal. Not worried about minimal fat gain as im trying to get up to 180 before summer "cut"

Training is loosely structured to look something like this

Day 1: Power snatch("speed", 6x2@80%), Farmers Walks, Core/Grip
Day 2: Squat/Bench,
Day 3: Strict OHP/Deadlift
Day 4: Power Snatch, accessory, Core

This is a loose guideline, as im still kinda lost as to how to fit accessories. I run a similar rep scheme for main lifts(Days 2/3) using Ort/Mag %'s.
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Old 01-13-2010, 07:40 AM   #2 (permalink)
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Welcome to M&B! And man, great job on the transformation!!! Way to go!
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Old 01-13-2010, 08:12 AM   #3 (permalink)
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Looking forward to your progress. Your best deadlift at 165 is damn strong.

I'm basically in the same boat as you right now...fat and cutting.

BTW, good to have another beard on board. Mine is getting so long that the cats are starting to lick it, mining for food.
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Old 01-13-2010, 08:32 AM   #4 (permalink)
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Nice to have you here. Plenty of people here to keep you motivated.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170

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Old 01-13-2010, 11:55 AM   #5 (permalink)
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Nice weights dude, especially the deads, at your weight.

Nice work on the transformation too. Would be interesting to follow your progress here.
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Old 01-13-2010, 12:14 PM   #6 (permalink)
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congratulations on your transformation, I will be following your progression!

Welcome to the forum
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Old 01-13-2010, 01:12 PM   #7 (permalink)
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Old 01-13-2010, 04:08 PM   #8 (permalink)
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after you've come so far, i know this logs going to kick ass. good luck man
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Old 01-13-2010, 05:57 PM   #9 (permalink)
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Default
Thanks guys, its awesome to see an outpouring of support before i post a workout.

Deadlift has always been my "strength" of all my lifts while i have a true problem gaining strength in bench.

here is the workout from today

Power Snatch

85x3
100x3
115x3
120x1
125x1
135x1
145x1PR!
135x1x2

Clean and Press(strict)-worked up to 150x1(not ME), 135x1x5

finished up with some jump rope, light pump sets for shoulders. Going to use 150 for Clean and Press as baseline for next cycles %'s, and 145 for PS. Real happy with form on Power Snatch
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Old 01-13-2010, 06:27 PM   #10 (permalink)
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nice job on the PR. is this part of your "deload" week?
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