Fat loss for a moron : How a fat lifter got Shreddy

[IrishMarc]

Cliffs -

- 106 kg powerlifter out of shape
- using calorie or and IFFYM approach to getting lean
- Will keep video diary of training and weekly video log

Best Squat - 262 kg (575 lbs)
Best Bench - 210 kg (465 lbs)
Best Dead - 290 kg (640 lbs)
Best Overhead - 160 kg (352 lbs)
Best Chin Up - 152 kg /bw + 55kg (335 lbs / bw + 125 lbs)

Thursday 16-1-2013

Bw - 103.6

Bench Press (paused)

60 x 10
100 x 5
155 x 1 (felt terrible... need to warm up better mental note!)
155 x 4 reps x 8 sets

Bench Row

70 x 6
80 x 4 rep x 8 sets (gonna build these as my main pull exercise direct opposite to bench press so need to get strong at them.)

BN SG Press

50 x 5 x 2

WG Pull Ups

bw x 3 x 2 (lols got weak again)

About 15 mins of stretching in between sets lowerbody.

Notes - chest felt ****ing tired today like it was starting to over train but as soon as I got into it after the second set it was fine just need a good warm up possibly.

[IrishMarc]

bw - ???

4 mile of walking

calories 2000-2500 (depending on dinner)

Dynamic WU

Back Squat

60 x 5 (pause on last)
100 x 3
140 x 3
175 x 6 reps x 7 sets

RDL

100 x 8
140 x 5
160 x 10

Legs ****ed from this workout will see how we go up to Wednesday.

[jax811]

Good luck with your goals. Sub'd

[IrishMarc]

21/1/2014



6 miles walking

3600 kcal depending on dinner.

Back to morning sessions feels better.

bw - 104.4

Bench Press (Paused)
70 x 10
110 x 5 x 2
150 x 6 reps x 7 sets*

4 reps on set 7 chest completely gone finished the rep but definitely didn't have another left.

Bench Row

70 x 6 reps x 7 sets

DB Shoulder Press x 12 x 3

[IrishMarc]

Good luck with your goals. Sub'd

Cheers! thanks for the sub

[IrishMarc]

22-1-2014

6 mile walking

Shooting for 2500-3000 kcal

Back Squat

60 x 5
100 x 5
140 x 3 x 2
(stretching)
180 x 4 reps x 8 sets
200 x 1 (pause)
180 x 1 (pause / wobbly!)

SLDL - 60 x 10 x 3
Rev Hyper x 10 x 3

Weird session felt ****ty on first 4 sets then just decided to let myslef descend a bit quicker and not think so much was way easier. Back stiffened up a bit doing SLDL.

[IrishMarc]

23-1-2014



bw - 103

4 mile walking

Calorie goal 2500-3000 (current 900)

Bench Press (paused)

80 x 10 x 2
130 x 3
155 x 4 reps x 8 sets

Bench Row

70 x 10
100 x 6 (one rep shy of failure hard!)
70 x 10

Lat Raise - x 8 x 2 and x 10 x 2
[/quote]

[TheBeastTyler]

Sounds good. Good luck with your goals, man. You'll definitely make it.

[IrishMarc]

[IrishMarc]

Sounds good. Good luck with your goals, man. You'll definitely make it.

We all gonna make it cuz (no homo)

[IrishMarc]

bw - 103 ish again need to get my scales sorted so I can weigh myself first thing in the AM



6 miles of walking

Calorie goal - 2500-3000

Warm up / stretch

bar x 10 (in trainners feel like an old man!)
70 x 10
hammy stretch
70 x 10
glute stretch
120 x 3
160 x 1
190 x 3 (reps) x 10 (sets)

Deadlift

120 x 5 (easy)
160 x 5 (easy)
200 x 10 (let the taps open and felt really strong felt the deadlift through my legs and not my spine! f**king weird!)
230 x 1 (had to psych up for it stupid hip had obviously punched the card for the day)

Fin

Physio for 40 mins thorasic and low back mobalising and needling in the hip. Sore as hell throughout but positive good will come of it.

[IrishMarc]

bw - 102ish

2 mile walking

calorie goal - 2500-3000

Bench Press (all reps paused)

bar x 10
60 x 10
80 x 5
100 x 5
160 x 3 x 9 (sets)
170 x 3

Chin Up

122 x 5 x 2
132 x 1

Seated row and gunz

[IrishMarc]

27-1-2014



15 mins warm up think I have a good pre squat routine sorted.

Note - 90/90 stretch is not good for the left hip flexor so going to take this out of the warm up.

Back Squat

bar x 10 x 5
60 x 5
100 x 5
140 x 5
belt
180 x 5
200 x 5
220 x 5 (only one rep shy of my best ever with this weight)
Belt off trying to go rock bottom
100 x 3 x 2
140 x 2
180 x 2
200 x 1

RDL

100 x 5
140 x 5
180 x 10 x 2

Thrower ab routine with plate x 2

[IrishMarc]

28-1-2014

bw - 103ish

Bench Press (all reps paused)

bar x 20 x 3
60 x 5 x 2
100 x 5
140 x 5
160 x 5
180 x 4 (shy of 5! not bad considering 160 felt like ass)
160 x 4 rep x 6 sets

Bench Row

80 x 10 x 3
70 x 10 x 2

Will do a general quick machine upperbody workout tonight.

[IrishMarc]

29-1-2014



bw - 103ish

10 min warm up

Squat

bar x 10 x 4
70 x 4 (felt real nice
120 x 2 (not bad)
160 x 1 (not good)
190 x 3 x 8 (sets)

Deficit Back Snaps (rounded back SLDL to some)

160 x 5 (too heavy)
120 x 5 x 2

Had to cut it short had a meeting.

Notes - felt like I had no drive from right ass until last set when I purposely forced the weight over that side by pulling down on the bar unevenly.

Set 3 was a real nice set every thing was good and felt strong.

[IrishMarc]

30-1-2014

bw - 102ish

Bench Press (paused)

bar x 20
60 x 5
100 x 3
130 x 2
165 x 3 x 8 (sets)

Lat Pulldown x 10 x 4
DB row x 10 x 2
Lat Raise x 10 x 2
Machine curl x 10 x 3

[IrishMarc]

[IrishMarc]

Friday 31-01-2014

10 min stretching

Back Squat

bar x 10 x 4
70 x 4
120 x 3
160 x 1
180 x 1
202 x 2 x 10 (sets)

Deadlift

120 x 3 x 2
160 x 2
200 x 1
230 x 1
250 x f (bottled it because I didn't want to round my precious back, will take a while to stop being a giant pussy I think)
Belt On
220 x 6 x 2 (sets) not bad felt like more there first set but belt was ****e and hindering

220 x 6 - High soft belt. so much better definitely going to be keeping this set up.

Need to think about what I am doing for deadlift since it's the only lift really not kicking on well.

Might think of a weekly sets x reps programme for firday to progress it. RDL is working well gonna get rid of deadlifts on a Wednesday not doing anything for me.

[IrishMarc]

Saturday 1/2/2014

Bench press all reps paused

Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
150 x 1
170 x 2 x 10 (sets)

Pull up 2 sets
Lat pull down x 10 x 4
Chest supported row x 10 x 4
Curl x 10 x 3

[IrishMarc]

Monday 3-2-2014



bw - 103

2 mile walk

Squat

Bar x 10 x 5 sets in between stretching (10 mins)
60 x 5
100 x 2
140 x 2
185 x 5 x 7 (sets)

BB Glute Ext - 60 x 10 x 2 (feels so awkward but I think something of this nature might be benifical.)

Plank x 40 sec x 3

Notes - Lowerback was still stiff as **** from deadlifts but it was fine right up to rep 3 of set 3 when I lost my balance at the bottom of the squat and had to pause to reset and get my balance back to come up.

Physio thinks it's my lack of thorasic mobility that is causing all of these symptons since I can't get the strength from the correct places because my thorasic causes me to go into flextion.

To be honest I think that's bang on because I put the belt up high George Leman style on the deadlift and squat (last set) and it felt sooooo much better.

That belt must just lock my thorasic spine into extension which makes everything much easier.

I'm going to continue to lift beltless for squat but for deadlift I am going to wear the belt like that for working sets so I don't loose my position because it is ****ing up the rest of my lowerbody training.

Confident I can get some good numbers up on the lowerbody lifts if I get this sorted because when I have had that belt position on I have felt very strong.

[IrishMarc]

Tue 4 Feb 2014



2.mile walk

Bw 103

Bench paused

Bar x 10
70 x 5
110 x 5
155 x 5 x 7 *sets

Bench pull

85 x 5 x 7 sets

DB press

22.5 x 10 x 3

[IrishMarc]

5-2-2014



bw - 103

2 mile walk

20 - 30 min warm up luls

Squat

bar x 5 x 6
60 x 3
100 x 3
140 x 2
170 x 1
192 x 4 x 8 (sets / belt for last 2 sets)

Weird session trunk felt pretty strong but left glute felt like it was either over working or not doing it's job lol couldn't really put my finger on it.

30 mins of physio work - acupuncture on bottom and mobilisation for spine.

It's a bit of a curse being acutely aware of things that could be issues I can see myself slipping into to **** with it mode pretty soon which is a good idea to get it done but not a good idea to not get injured...

Gonna do a general preparation phase of 2-3 weeks after this block and work on different exercises to allow niggels and **** to heal and during that time look at comps and put together a programme, think I have an idea of some solid principals to use towards it.
Modify message

Thursday 6 Feb 2014

Stretch 20 min.

Oh pause squat

Bar x 10 sec x 2

Bench press pause

Bar x 5
60 x 5
100 x 3
140 x 1
162 x 4 x 8 sets

Pause squat

40 x 1
90 x 1 x 3
130 x 1
160 x 5

Will do some bench row when I get a chance to sneak it in.

[IrishMarc]

7-2-2014




bw - 103.8

dynamic warm up

Rolling with Peanut aka two balls taped together, really good bit of kit.

Squat

bar x 5
70 x 5
120 x 2 (felt good)
160 x 1 (felt wobbly)
202 x 3 x 10 (sets) First set high but easy, sets 2 to 6 deep and easy. sets 7 to 10 difficult but due to muscular effort all beltless and easier than 192 which is nice.

Deadlift

120 x 3 (pause at shin)
160 x 2 (pause at shin)
200 x 1 (pause at shin)
Belt
220 x 2
230 x 2

Stopped here are ran out of time, think I am gonna knock out some volume on deadlift tonight. Form was good but I was just feeling pretty weak if im being honest.

Good session but need to put some more deadlift graft in.

Next week plan is

Mon -

Squat - 185 x 6 x 7
PM Deadlift - Build up to top set of 5 / Stretch

Tues

Bench - 155 x 6 x 7
Bench Row 85 x 6 7
Pause Squat x 5

Wed

Squat - 192 x 4 x 8
PM Deadlift - Build up to top set of 4 / Stretch

Thurs

Bench - 162 x 4 x 8
Bench Row - Max Rep Set 100
Pause Squat x 3

Fri

Squat - 202 x 3 x 10
PM Deadlift - Build up to top set of 2 / Stretch

Sat

Bench Press - 170 x 3 x 10
Back Pump
Pause Squat x 2

Sun

Off

Going to move forward with this template deadlift needs to be trained more often I feel but I just have to stop my form breaking down the 230x2 today was fine but can definitely pull more, just feel like I need to do more work on it to really improve it.
Modify message

PM

15 mins stetching / rolling

Deadlift

60 x 5
100 x 5
140 x 5
Belt
180 x 8 x 3
220 x 5
260 x 1 (heaviest pull after injury by 30 kg)

Happy with today's pulling form feels solid, definitly need to get on the deadlifts volume and frequency train since it feels like an exercise and not an injury creating moster. Maybe that 320 kg deadlift isn't a pipe dream after all.

[IrishMarc]

[IrishMarc]

Sat 8 Feb 2014



Bw 103

Bench press paused

Bar x 5 x 2
60 x 5 x 2
100 x 3
150 x 1
170 x 3 x 10 sets

About 20 min of stretching and rolling