Fat Man's Journal

[biggyfats]

Allright well i have decided to start a journal, a bit of background on me: was 230lbs + of fat two years ago, slimmed down to 190, now working back up in strength and size, currently at 205, goal is slight cut while keeping as much STRENGTH as possible


Ok, just finished leg / lower back day, here are the stats of the day:

Squat: 145x8 165x6 165x5
Deadlift: 185x5 195x5 205x4
Leg Extension: 3x10 - #10 pin position, no weight listed on machine
Leg Press: 180x12 180x12
Laying Leg Curls: 3x10 #9 pin position
Hyper-extensions: 25x10 25x10

Any input or feedback would be appreciated, i am well aware that my squat is weak relative to my dl, not sure why this is, i personally think mental block on putting too much weight on back, any ideas on how to get over this or any suggestions on improving squat would be good, i already do em first in my leg day after a full warmup and stretching.

Big guy

[Heisman]

You might want to separate squats and deadlifts. Also, if you do both of those on the same day then hyperextensions aren't necessary. Most peoples deadlift's are higher than their squats, so I wouldn't worry about that.

[biggyfats]

K cool, i actually found them to be both stronger when done on same day, dont ask how, also makes for easiest routine possible, well yesterday was day off, today will be chest/upperback, ill post number by the end of the day.

Big guy

[biggyfats]

Today was chest, upper back day, here is how it went:

(10 mins bike) + stretching
Flat bench: w/u: 95x12 135x8 135x7 145x6 -new PR
Shuolder width pullups: bwx5, bwx3
chin-ups:bwx5 bwx3
leanforward dips, elbows out: bwx6 bwx3 bwx3
seated row, 1 set underhand, 1 set overhand, 1 set palms facing
all 120x8

would have usually added incline db press, but chest was crazy weak after new PR on flat bench, and dipping, so i left afer that.

Right about now, im having lots of fun flexing my chest, biceps and forearms are just killing me, and triceps dont feel used at all, and i get that "ahh" feeling when i pull arms back to flex back.

Just ate chicken breast in a bun with veggies, protein shake, and soon goin to have the other half of shake - i usually make two servings at once in blender..

Big guy

[Heisman]

Nice workout. You might want to do inclines before dips to make sure the upper chest is worked hard.

[biggyfats]

thnx for advice, however only in the last month or so have been able to do dips at all, so i am tryin to keep them relatively soon in the workout, i personally am thinkin of dropping flat bench for awhile, doing only inclince, and dips, or maybe just switching up order could work, thnx for input and looks forward to hearing more feedback, tomorrow will be shoulders/abs, will post results relatively early tomorrow.

Big guy

[biggyfats]

Ok, end of shoulders / abs day at a dif gym than usual, so some exercises were compromised..

(5 min bike, stretching)
Push Press: 100x6 105x6 110x5 - newPR
Dumbell Side Laterals: 1 set both arms, 1 set alternating, 1 set one arm at a time, 3 sets total, all 20 lbs, 8, 7, 6 reps
Lying Reverse Flies: 20x12 25x8 30x6
Dumbell Shrugs: 50x13 60x12
Weighted Decline Crunches: 25x12 45x8 45x6
Sit ups on floor using machine thingy: 2 sets, 25 reps

Big guy

[biggyfats]

Ok, just back from Legs, Lower back day, here are the numbers:

5 mins bike, 10 mins stretching

Box Squats - 135x6 155x6 175x5 175x4 -new PR
Deadlift - 135x6 205x3 205x3 205x4 -new PR for sets
Leg Extensions - 2 sets of 10, pin at #9 position
Lying Leg Curls - 2 sets of 10, pin at #9 position

At this point i was about to fall over and decided it was best to leave, but overall i am very happy as i got two new PRs and was thoroughly exhausted. On a side note, box squats are very interesting... really felt it in quads as opposed to squats i get more feeling in quads/glutes combined. I also feel my time stretching was well spent, as my legs felt great doing my squats and dls. Question for anyone who reads this: What is the point of the alternate grip on deads?, i use it, but am unsure why it is used.. thnx,

Big guy

[Heisman]

Nice PRs. The alternate grip should make the movement easier. It allows you to grip the bar better and it makes deadlifts easier for me. However, if the alternate grip makes it harder for you then stop using it.

[biggyfats]

Ok, just finished upper back day, normally i do upper back and chest together, but a friend of mine wants me to do chest with him tomorrow, so i just gaver on upper back today, heres the numbers:

Seated row: 3 sets of 8 at 140, 1 set parallel grip, 1 set overhand, 1 set underhand
Lat Pulldowns: 120x10 140x8 140x8 dif grip each set also
Pullups: bwx3 bwx1 (gah!)
chins: bwx5 bwx3 bwx1 (gah!)
Bent Over Barbell Rows: 95x12 115x10 135x8
One Arm Dumbell Rows: 25x12 30x10 30x8
Lying Reverse Dumbell Flyes: 20x8 22.5x8
Row-up: 2 sets bwx8 - underhand, 1 set bwx6 overhand

Row-up: Using smith machine bar, pull yourself off floor and touch chest to bar, lying perpendicular on floor to bar, feet on box

I was kinda mad at pullup chin numbers, but i usualy do em first to make sure i get most outta them, but pullup station was being used, so i did rows and pulldowns first, my bad i guess, but whatever, all in all good workout, tried row-ups as im calling them for first time, felt great.

Big guy

[Heisman]

Where did you get row ups from? I still think you should do deadlifts on back day and stiff legged deadlifts on leg day, but whatever. Maybe you should wait next time to do the pull ups and chin ups first if it makes that much of a difference. Also, you probably don't need four rowing movements in your workout. Two should probably be enough.

[biggyfats]

DId chest day today, had a newb buddy with me today, so had to bear with him all workout, ahh the fun of newbies..anyhoo here are today's lucky numbers:

Flat Bench: 135x8 145x7 150x6 -new Pr 135x8- with dif technique
Chest Dips: bwx5 bwx3 bwx1
Bench Dips: bwx11 bw+45x8
Incline DB Press: 25x12 (light weight to show form) 35x8 35x8
Decline DB Press - 35x8 35x8
Superset Decline Skulls and Decline CGBP with EZ bar: bar+10x20 of each exercise, 40 reps/set - 2 sets

Had a guy that was deadlifting 500 show me how to bench the pl's way, arch back, push with feet etc, those were the easiest 8 reps i have ever done with a plate on the bench press, especially after doing a new PR just a few minutes before..

I dont usually superset, but my buddy was learning and he just heard of supersetting, and that was the heaviest weight he could do for 8 reps of each exercise, so i just repped it out for the **** of it, why not right. Anyhoo chest feels great, triceps still pumped..

Big guy

[Heisman]

Congrats on the PR!

Using an arch makes benching easier (decreased range of motion). It is good to use an arch.

It's fun helping new people when they are willing to learn.

[biggyfats]

ty ty, and yes after getting new PR then trying new technique of benching i did the 8 reps like they were nothing, but i didnt want to go too heavy again, but next time i am gonna try goin heavier with new technique, im pumped -mentally about benching now!

Big guy

[biggyfats]

Ok, well ive been at the g/f's all weekend, so no time to post my workouts, but i got in a shoulder and lower back/leg day in this time, shoulder first:

Standing Military Press: 95x8 105x6 105x5
Side Dumbell Laterals: (1 set both arms, 1 set alternating, 1 set one arm at a time) all 20x8
Lying sideways- Rear Raises: 10x8 15x8 15x8
at this point my left shoulder which i can dislocate naturally with no pain but occasionally acts up started to scream with pain, right at where front and side delt meet, inward toward bone... so i left immediately. Im guessing this was due to new PRs on flat bench the day before, and i was doing sttrict form slow military presses, instead of push presses which puts more stress on joints or something.. anyhoo leg day at gym with my g/f turned out:

Squats: 135x10 155x6 165x6 170x5-new PR
Deadlift: 135x8 185x6 185x6 205x6-new Pr for # of reps in a set
Leg Press: no weight listed on machine, pin system, not plate loaded, 3 heavy sets of 10
Lying Leg Curl: 90x12 90x12
Leg Extension: 90x10 90x10
then since i usually do abs with shoulders, but didnt get to cause of injury, i did some minor ab work, but was exhausted after legs..
decline sit ups: bw+45x8 bw+45x8
lying leg raises: 2 sets of 5 reps
ab machine on ground: 2 sets 15 reps

now im confused at to what to do next, cuz tomorrow is ually chest day, but shoulder still feels messed up, possibly gonna do arms which i havent done in like a month, or just try to heal somehow..

Big guy

[Heisman]

Once again, congrats for the PRs. Stretch your shoulder a lot and don't work it if it is still hurt.

[biggyfats]

Just back from chest / upper back day, heres the lucky numbers:

5min bike, stretching
Flat BB Bench: 135x8 155x5 165x3-new PR(never held that weight before)
Pullups: bwx3 bwx1
chins: bwx4 bwx2 bwx2
chest dips: bwx5 bwx4 bwx3
seated row:3 sets @ 120lbs, dif grip each set
incline db press: 40x8 40x8
lat pulldown: 3 sets @ 120lbs dif grip each set

My pullups and chins have gone down, im guessing its cuz i have not worked biceps in a bit, also i get slight shoulder pain from pullups also, so i take em easy, and stop once comfort zone is breached.

Big guy

[biggyfats]

Just back from shoulder day:

Standing military Press: 95x8 100x8 105x6
DB Side Laterals: 20x8 20x8 20x8
DB Shugs: 50x15 65x12 85x8
Cuban Rotations + Press: wooden bar (5 lbs maybe?)-2 sets of 15
Lying REar Laterals: 12x8 12x8
Reverse Flyes: 20x8 25x8

Normally qwold have done abs for abit after but had g/f waiting for me so i left.. i also gotta stop doing to this dif gym with no preset lighter bars.. i cant do cuban rotations with a 45 lbs bar, and a 5iver is the next best thing..., but cannot have weight added.. anyhoo, good day to all!

Big guy

[Heisman]

Great job on the bench. If you have to, you could use light dumbells for the cuban rotations.

[biggyfats]

played indoor soccer last night.. broke my scaffoid bone in my wrist - out for 6 weeks..very very choked right now.. thanx heis and anyone else who checked up on me..wont be working out for 4-6 weeks..typing with one hand now for all the wring reasons..

Big guy

[Heisman]

Originally posted by biggyfats
played indoor soccer last night.. broke my scaffoid bone in my wrist - out for 6 weeks..very very choked right now.. thanx heis and anyone else who checked up on me..wont be working out for 4-6 weeks..typing with one hand now for all the wring reasons..

Big guy

That ****ing sucks. I feel sorry for you bro. If you can't work out at all, then make sure your diet is still good. Take this time to either do a lot of researching on working out for the future or find another non physical activity. Good luck.

[biggyfats]

bump to keep alive, when im back at it, ill be posting again, see how much my weights decresed..

Big guy

been goin to he gym still with g/f for personal trainer style of workout, just workin out legs, cardio, pec deck, and abs.. sad but tru