Fat 26 year old virgin bettering himself [Archive]

UkraineFatty

08-05-2011, 12:29 PM

I'm a lifelong fat kid who has goofed off with exercise for the last few years but going to try to actually take it serious now. I've told myself now that many times but never did. I've got a really bad habit of going on a new routine every single week :(. At this point however I've pretty much learned what my body can and cannot handle so I'm trying to build a routine around that. Will make no excuses if I'm not able to do something, I'll find an alternative. Neg me to hell if I don't stick to my routine.

About a week ago:
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/07/29/39544642/progresspic/1ThVwGfQfUwtX8q2keMq4DaZIBHiw806.jpeg

UkraineFatty

08-05-2011, 12:30 PM

Bench press
135lbs (5x3)
Felt pretty good. Kind of like keeping the reps lower and being able to focus on each and every single one.

Chinups
BW (4,3,3,3)
Pathetic but considering only a few months ago I couldn't do anything and managed to reach this point by mostly goofing off it's at least a start. After weight loss (hopefully) I can see the numbers increase.

Rolling DB Tricep Extensions
20lb DBs (8,8,8,8)
These felt really good. Elbows didn't complain at all. Form was a little tricky at first but nailed it on the last two sets. I had a lot of fun doing these even though my triceps were screaming with delight. Keeper for sure.

Walked to the nearby park and did sprints
8 x 60 yard wind sprints

UkraineFatty

08-08-2011, 06:22 PM

pkahnman

08-08-2011, 06:27 PM

If you have any questions, just ask. It seems you wanna change your life around and live healthy. I can tell you it will be the best decision you ever made.Are you not meeting girls cuz your weight? Cuz you not that bad. Also i wouldnt worry about girls right now. Focus on yourself/routine and one day you will meet someone nice.

Also why no veggies? you need them.Balanced diet that consist of protein,carbs,and fat

Btw i would lose those goth shorts or whatever. Get some nicejeans and polos. Girls want a guy who can dress nice

bwelch1985

08-08-2011, 06:42 PM

You can do it dude! The hardest part is getting started, once the changes start happening you'll be more motivated than ever to keep going.

I do not think an all meat diet is the way to go. You can achieve much better results w/ a more moderate, balanced diet. If you're interested I'd be more than happy to help you w/ your nutrition, cardio, and workout setup:)

kkennedy91

08-08-2011, 07:56 PM

Dude I was in the exact same situation as you. *I was fairly overweight, didn't know what I was doing and kept changing routines. *Listen to everyones advice here and just eat well. *Cut the junk, soda, and sweets and you'll lose massive amounts of weight and gain lots of muscle in the process so long as you lift as well. *I also was a virgin up until I lost alot of weight. *Trust me dude, when the weight comes off your confidence absolutely sky rockets. *Everything will get better, it always does as long as you have the right mentality and the willingness to work for your goals.

VinJH

08-08-2011, 08:06 PM

Hey I'm with you on this one!
Keep up the good attitude!!
Please eat your veggies though.

Oh and keep going with the chin ups, they are hard but that's why people do them.

Vince

UkraineFatty

08-09-2011, 08:54 PM

Went a little late to do my sprints so I had to cut session short but...
6 x 60 yard wind sprints

Felt a lot better doing these separate from lifting. Also felt that even thought I did "less" of them the quality of each sprint was way better this time.

UkraineFatty

08-10-2011, 11:14 AM

Bench Press
140lbs (5x3)

Rolling DB Tricep Extensions
30lb DB's (4x8)
25s felt way too light for some reason and the 30lb ones were just right this time around.

UkraineFatty

08-12-2011, 02:24 PM

Chinups
BW (1,2,3,4)
BW (1,2,3,4)
BW (1,2,3,3) Couldn't get a 4th rep on that last one
BW (2,2,2,2,2,1)

Just wanted to get a total of 40 reps.

Barbell Curls
75lbs (5x3)

Did a bunch of grip stuff then hill sprints.
6 x 60 yard hill sprints

God those were brutal, especially taking only like a 15-20 second rest between each one.

Going to be in for some soreness tomorrow I can tell. Making sure I have a big dinner tonight for the extra protein and calories.

BRO_v

08-13-2011, 03:03 AM

What's your diet like?

in for progress, gl bro subbed

UkraineFatty

08-13-2011, 06:50 PM

What's your diet like?

in for progress, gl bro subbed

I'm always on a new "diet" every few days I swear. I have a really bad habit of overthinking and getting paralysis by analysis. I think I generally just feel better and binge little if at all when I have a bit of everything. Meat, veggies, fruit, grains and some sweets. No idea of macro breakdowns and all that jazz, can't stand to turn a meal into an algebra equation. Meh, screw low carbing. Not gonna go all out and stuff myself with pizza each day but just keeping it "balanced" (whatever that ultimately means).

Was planning on taking Saturday and Sunday off but felt really stressed from work so I just went into the gym and had a short impromptu workout. Didn't really have much energy but whatever.

Bench Press
145 (5x3)
Started to feel a bit challenging. I'm sure the lack of energy and my stupid idea of wearing running shoes didn't help.

Rolling DB Tricep Extensions
32.5 DBs (8,8,5)
LOL yeah guess I found a way to stick to for a bit. Once again I'm sure lack of energy didn't help.

Will probably take a breather from benching for a bit and focus on dips and overhead pressing as I've ignored those for some time.

shifter2012

08-13-2011, 07:22 PM

Best of luck dude. I'll be following you to see your progress.

UkraineFatty

08-15-2011, 04:49 PM

kkennedy91

08-15-2011, 04:55 PM

Alrite man if you feel like you're stalling at all with your progress just p.m me and I can give you my old workout that I used when I started. I essentially looked how you did a year ago. Lost almost 40 pounds and 10% off my bodyfat. All with no cardio. And yea just eat "healthy" meaning balanced, no fast food and no soda.

shifter2012

08-15-2011, 05:28 PM

Been a while since I've done barbell overhead pressing. Wanted to see what my max would be.

95lbs (1)
100lbs (1)
105lbs (1)
110lbs (1)
115lbs (1)
120lbs (fail)

Deloaded to 105lbs and did 12x2.

No triceps work, giving them a little break.

Im not really sure what you were trying to get done today, unless this was just an assessment to see where you should start for this exercise. the problem is that by testing your max you may have just increased it thus rendering what you have done useless. jump into a some heavy lifting. other than that good overhead press.

UkraineFatty

08-17-2011, 02:34 PM

Im not really sure what you were trying to get done today, unless this was just an assessment to see where you should start for this exercise. the problem is that by testing your max you may have just increased it thus rendering what you have done useless. jump into a some heavy lifting. other than that good overhead press.

Just wanted to see how much I could do is all.

Yesterday I did hill sprints before work:
8 x 60 yard hill sprints

Not sure I'll ever enjoy doing sprinting but I love to hate them.

UkraineFatty

08-17-2011, 02:38 PM

Today I did:

One arm DB rows w/ fat gripz
85lbs (9x2)
Grip gave out on right arm (even though I'm right handed) so decided to stop it at 9 sets.

Been a while since I've worked with fat grip stuff. Kinda like the pump in the forearms. Always thought it would be cooler to have a big neck/forearms than big arms/chest. Will use same weight next time I do these and see what progress I make with sets/reps. Not always just going to pursue more weight but get better at reps ala the idea in Wendlers 531.

8 x 60 yard wind sprints aftewards.

Later in the day I did some random grip exercises. Just wanted to feel my way around and see how I liked them. I take what I want/like and discard what I don't. Kinda like that Bruce Lee saying.

UkraineFatty

08-19-2011, 03:10 PM

Forearms are still thrashed from the thick grip rows. Went to the gym and did:

Dips
BW (4,3,3,2)
I haven't done dips in a few weeks and on a good day I could do 2 so I guess that's a doubling of my pathetic numbers at least.

Rolling DB Triceps Extensions
32.5lb DBs (8,8,6)
lol Going to probably just go down to 30 and use those for a bit don't know.

Then went to nearby park and did hill sprints.
8 x 60 yard hill sprints.

I think I'm just going to focus more on working out at home rather than go to the gym. I have a pullup bar, a dip stand, a barbell and an adjustable olympic dumbbell at home. I'm kind of losing focus every time I go to the gym. I can't pucking stand being around a bunch of people, especially tribal tattooed douchebags. My membership is cheap though so I'll keep it around in case I want to go bench or weather is bad or something. Also I feel like an idiot standing around between sets so I don't take as much of a rest and don't think I recover as well. No issue (obviously) when I'm at home. Not to mention I can play music loudly that I actually want to listen to.

Just a little rant. Will be back on Monday and will try to test my chinup max and see if it has increased from 4.

UkraineFatty

08-22-2011, 05:02 PM

Chinups
BW (5,5,3,3,2)

Slow steady progress.

Kirra

08-22-2011, 05:06 PM

What routine are you on?

UkraineFatty

08-22-2011, 06:04 PM

What routine are you on?

Very roughly:
Workout A - Push (dips, bench or overhead press) + triceps if desired
Workout B - Pull (chinups or rows) + grip/bicep if desired
Workout C - Sprints/Hill Sprints or Running/Cycling if weather is going to be bad

MON - Workout A (push)
TUE - Workout C
WED -Workout B (pull) + C
THU - off
FRI - Workout A (push) + C
SAT - off
SUN - off

Following week would be:
MON - Workout B (pull)
TUE - Workout C
WED -Workout A (push) + C
THU - off
FRI - Workout B (pull) + C
SAT - off
SUN - off

Then back to the other way etc etc. I mostly train depending on how I feel though honestly. If I feel like going to workout on a day when I'm "off" then I'll go do it. It's very bare bones.

I don't do anything other than the sprints for legs as my low back has too many problems when I start squatting/deadliftings. Not gonna fight with people over that. However I'm considering going in on Saturdays and perhaps doing Zercher Squats. Kind of like those.

Kirra

08-22-2011, 06:10 PM

Just make sure that you're progressing on your lifts every week and you'll be fine. Subbed.

UkraineFatty

08-23-2011, 10:31 AM

Hill Sprints
6 x 60 yard
Eliminated rest at the bottom of hill so just kind of back to back. Energy pretty much ran out on 6th sprint.

Starting to feel a little mental burnout with the sprinting 3x a week. Thinking of reducing it to 2x a week and perhaps adding in a day of cycling and a day of zercher squats (if my body agrees). Need a little variety I think.

shifter2012

08-24-2011, 08:07 AM

Good stuff man. Keep going.

UkraineFatty

08-24-2011, 02:27 PM

Standing Overhead Press
115lbs (10x1)
95lbs (7,6,5)

Sprints
8 x 60 yards

UkraineFatty

08-26-2011, 03:58 PM

Veggies, meat, fruit, whole grains, blah blah etc. Staying away from empty calories. Eating a bit less to lose weight. Why do I keep over complicating something so simple? Sigh...

Anyway, today I did:
One arm DB Dead Rows (I set the weight down on the floor on each rep)
100lbs (11x3)
70lbs w/ Fat Gripz (1x15)

A little grip work then sprints:
8 x 60 yard hill sprints.

Will probably go to gym tomorrow to try out zercher squats. See how they feel.

bblake08

08-26-2011, 05:39 PM

Going to attempt an all meat diet. No veggies. Will take a tablespoon of psyllium (sp?) in the morning and evening so I can actually get some fiber and stay regular.

Today I did:
Chinups 10x3

Finished with some grip work.

DOOD do not do an all meet diet. if anything do the opposite. half your plate should be healthy fruit/veggies, and the other half healthy protien/carbs/fat

NimbusCloud

08-26-2011, 05:55 PM

liking the attitude and drive so far. but if there is one thing you SHOULD constantly be reviewing and "over-complicating" it is your diet. there is nothing "simple" about it. make sure you get in plenty of meat and veggies. since fat loss is your goal at this point i would suggest laying off carbs a little more but keeping proteins and fats the same.

when you say 100(11x3) is that 11 sets of 3 or sets of 11?

squats and deadlifts, while awesome, are not the end all of leg exercises. here are my favorite leg exercises outside of deads and squats(no particular order)

Lunges
Step-ups
Leg Curls
Leg Extensions
Leg Press
Front Squats- these do not require the same lean as back squats and has ALOT more ab emphasis then low back)
Hack Squats- done with either a machine or barbell these are excellent quad killers with no low back movement

these are usually done in a higher rep, lighter weight category that doesnt put alot of stress on the lower back. working legs is a great way to keep the metabolism up since the largest muscle groups in the body will be being used.

it is ofcourse up to you and not trying to argue.

i love the sprints, especially hill sprints!

UkraineFatty

08-26-2011, 06:04 PM

11x3 means 11 sets of 3 reps. I generally prefer to work with low reps 1-3 usually and "a lot" of sets.

Kirra

08-26-2011, 07:56 PM

Just pick a routine (I'd recommend the Simple Beginners Routine by All Pro) and a diet (cyclical keto diet would be good for your goals) and stick to it. Stop chasing the perfect diet or the perfect training routine.

UkraineFatty

08-29-2011, 06:13 PM

Dips
BW (6x3)
Energy pretty much ran out on these after the 6th set so I just stopped there.

Standing Overhead Press
95lbs (5x5)
Meh, rested a bit after the dips and just wanted to do some more pressing.

Did some wrestlers bridge progressions afterwards.

UkraineFatty

08-30-2011, 09:02 PM

Hill Sprints
6 x 60 yards

Was kind of hot out today ..you know what, no excuses. I could have pushed myself more but I wimped out and just did 6.

Kirra

08-30-2011, 09:36 PM

You did good man, don't beat yourself up.

UkraineFatty

09-02-2011, 02:12 PM

Training has been all over the place this week. Think I was mentally burning out so today I decided to just regular a bit and have "fun".

Tried some deadlifts at home and worked up to 225lbs. Pretty pathetic. Haven't tried deadlifting in a couple of years. Kept it to singles and didn't tweak my low back like I usually seem to do.

Also tried some push presses and worked up to 135. Focused on lowering the weight slowly on the negative portion. Will probably try some of these to take a break from the strict pressing.

UkraineFatty

09-05-2011, 02:14 PM

Push Press
125lbs (3,3,3,3,3)

Regular Overhead Press
100lbs (5,5,5)

Some grip work.

2.5 mile run/walk outside ....and **** that. I think I'm going to need to just go use the treadmill at my gym and build up a foundation before I do "road work".

UkraineFatty

09-06-2011, 10:21 AM

6 x 60 yard hill sprints

Trying to get back into the swing of things after last week. Weather has been cooling a bit here in Denver and I'm feeling some weird depression that always happens when seasons begin to oh so slightly change.