Fat Daddy's Cheeselog

[fatdaddy67]

My name is Steve, aka Fatdaddy67. Last year I started hammering away at the weights for the first time in 10 years.

From May to the end of September, 2007, I managed to lose 12% bodyfat, and fain nearly 10 pounds of lean mass. You can read more here.

At the end of may, I looked like this:



By October, I looked like this:



Unfortunately, I severely strained my rotator cuff at work in late October, 2007. I couldn't squat (my shoulder screamed when I tried to place the bar on my back), I couldn't bench, I couldn't do tricep or shoulder work, etc. etc.

So, for two months I healed (and ate), unable to lift. My weight went back up to 280.

I have been back at the weights hardcore for the last month, and am highly motivated to get to 10% bodyfat, pack on muscle, and pack on strength. That's what this log is about.

I need to have my log in the public eye. It keeps me motivated and focused.

My goals:

1) To get my bodyfat % under 15% by the end of the year. It is currently over 40%.

2) To get my 3 lift total over 1,400 by the end of the year. It is currently at 1145.

3) To gain muscle during the process of losing weight. Sounds impossible? Again, check the link above.

My workout cycle:

Day 1: Legs

Squats 5x5
Front Squats 3x6
Romanian Deadlifts 3x8

Day 2: Push

Bench Press 5x5
DB Bench Press 3x8
Steep Incline Barbell Press 3x6

Day 3: Pull

Deadlifts 5x3
Power Cleans 3x8
T-Bar Rows 3x10

Day 4: Off Day OR 20 minutes of Cardio w/ Ab work

Day 5: Legs

Squats 5x5 (Ramped sets, working towards max 5 rep set)
Front Squats 3x6
Leg Curls 3x8

Day 6: Push

Bench Press 5x5 (Ramped sets, working towards max 5 rep set)
DB Incline Bench Press 3x8
Shoulder Pre-hab/Re-hab (2 sets Standing DB Cubans, 2 sets Side Laterals)

Day 7: Pull

Power Cleans 5x5
T-Bar Rows 3x10
DB Rows 3x6-8

Day 8: Off Day OR 20 minutes of Cardio w/ Ab work

Workout notes:

1) My workout is a dual factor training derivative. After 3 8-day cycles, I will have a 6 day deloading period. After 3 of these 30-day cycles, I will have an additional 6 days added to the last deload, for a total of 12 days deloading. The 96 day cycle will then repeat.

For more on Dual Factor Training (DFT), click here.

2) On ramping days, I work up in weight, attempting to set a new 5 rep personal best. For example, on bench ramping days my workout might be: 190x5 200x5 210x5 220x5 230x5. On Squat days, my ramping workout might look like: 280x5 295x5 310x5 325x5 340x5.

3) For deadlifts, the first week I ramp, the second I do a straight 5x5, and the third week I ramp again.

4) I am constantly attempting to increase weight from workout to workout. On paper, that is my goal.

5) Yes, you read correctly. I do not perform direct calf, tricep, bicep, forearm, trap or rear delt work. I also do not perform standard overhead pressing. (I am over 40 and believe in training my shoulders for longevity)

My diet:

Weightlifting Day

2481 Calories

30.5g Fat, 6.5g from Saturated Fat

229g Protein

336.5g Carbs

Non-lifting/Cardio Day

2360 Calories

30.5g Fat, 6.5g from Saturated Fat

228g Protein

305.5g Carbs

Re-Feed Day (Sunday)

+400 Calories

My starting stats:

Weight: 280 pounds
Age: 40 (born 10-13-67)

Bodyfat % = 40.07%
Chest Caliper = 44 mm
Waist Caliper = 85 mm
Thigh Caliper = 24 mm

(To check your bodyfat % using a caliper, click here)

Lean Mass = 167.8 pounds
Fat = 112.2 pounds

Max Squat = 405 pounds
Max Bench = 270 pounds
Max Deadlift = 470 pounds

I have been lifting since June of 2007.

[fatdaddy67]

I will add things as I remember them.

Supplements:

Protein powder. That's it.

...and pictures of my home gym:

[BRUTUSPLAC]

things happen for a reason . I'm here to help . 1,400 lbs by yrs end ??
id love to that too . shoulders ?? we will see how we both are doing come april 1st.

april 1st pics ?? why cant i post and my pics look big like yuors ??

thi past week bad chest and head cold ,

monday ill be back ot weeek 4 of MAX OT plus my 3 pennies .

peaceeeeeeeeee

[fatdaddy67]

Originally Posted by BRUTUSPLAC

why cant i post and my pics look big like yuors ??

My pics are all smoke and mirrors...My side and back view look awesome. My front needs work.

[fatdaddy67]

My stomach was screaming for chow right as my workout was starting today, and I don't know why. I usually don't have that problem.

A great workout today; my legs feel worked, and worked good.

SQUATS

270x5
300x4 300x4
330x3 330x3
360x2 360x2
390x1 390x1

GOOD MORNINGS

230x6 230x6 230x6

WEIGHTED SITUPS

25x15 25x12

Lately, my abs have been feeling like they will "charlie horse" on me towards the end of my Ab workout. Never had that problem before, and it's surely not a hydration issue.

No workout tomorrow. I will be back on Wednesday with a Bench Day.

Stay Strong {{{---}}}

[fatdaddy67]

I have decided to stick with my old workout for the near future. I like it, and at my age I need to train only once every 2 days to stay fresh. Here it is.

DAY 1: SQUAT DAY

Squats - 9 sets, decreasing reps
Good Mornings - 3 sets x 6 reps
Ab Work - 2 sets x 10-25 reps

DAY 2: OFF

DAY 3: BENCH DAY

Bench Press - 9 sets, decreasing reps
Narrow Grip Bench Press - 2 sets x 6 reps
Power Cleans - 3 sets x 6-10 reps
Shoulder Pre-Hab - 2 sets of Standing DB Cubans, 2 sets of Side Laterals

DAY 4: OFF

DAY 5: DEADLIFT DAY

Front Squat - 2 sets x 6 reps
13" Box Squats - 2 sets x 6 reps
Romanian Deadlifts - 3 sets x 8 reps
Ab Work - 2 sets x 10-25 reps

....every second week I drop both squatting exercises and do the following:

Deadlifts - 9 sets, decreasing reps

DAY 6: OFF

DAY 7: BENCH DAY

Bench Press - 4 sets x 6 reps
Close Grip bench Press - 2 sets x 6 reps
T-Bar or Pendlay Rows - 3 sets x 6-10 reps
Shoulder Pre-Hab - 2 sets of Standing DB Cubans, 2 sets of Side Laterals

DAY 8: OFF

NOTE...I perform 3 of these 8 day cycles, then have a de-load week. Total cycle time is 32 days. Every third cycle I de-load for 16 days.

[liftingbuddy1]

Alright, you had a minor setback during the 2 month layoff. You recovered and unfortunately packed all that weight that you lost right back on. You're determined to do even better than the first time. You have a pretty good home gym; it seems to have all that you need. You're workout program is very structured and I really like it. It's very simple, yet it has more than enough to get the job done. You definitely have what it takes to do it bro. Maybe you could use some support. Sub'd.

Mike

[jsimonetti]

Hey keep up the good work I was 342lbs a little over a year ago I'm now 198lbs. You can build muscle and loose fat at the same time thats bs. Hope to see more progress soon!

-Jay

[fatdaddy67]

Last night, out of the blue, I got an "old age" injury. For no apparent reason, my left lat felt heavily strained. I don't know if it was from a sneeze, but it sure felt uncomfortable. I couldn't sleep on my back last night, nor turn over in bed.

For those of you unfamiliar with old age injuries, they go something like this:

You step out of your car, ducking extra low to avoid hitting your head, and throw your back out.

You brush your teeth with too much zeal and strain your bicep.

Your child tickles your back and you tear a calf during the convulsion.

My back felt off today, and guess what? Today was a back workout. But, the strangest thing happened about 3 pm; the injury went away. I hammered my back good with Pendlay rows, T-bars and Deadlifts, and it was like yesterday's strain never existed.

Also, my elbow/bicep tendinitis seems to be gone. Last year it felt like my joint were being torn apart by Godzilla when I did rows or curls of any kind. Two things have happened since then, 1) I stopped doing barbell curls, and 2) I started deadlifting. This odd combination seems to have all but killed the tendinitis.

Deadlift

365x5 365x5 365x5

Pendlay Rows

135x10 135x10 135x10

T-Bar Rows

130x8 130x7 130x6

Shrugs

225x10 225x10

[fatdaddy67]

Originally Posted by jsimonetti

Hey keep up the good work I was 342lbs a little over a year ago I'm now 198lbs. You can build muscle and loose fat at the same time thats bs. Hope to see more progress soon!

-Jay

Thanks bud.

[fatdaddy67]

Another good chest workout today. I have seen consistent improvements in my bench over the last three months, and really haven't had a set back. My left shoulder is getting stronger each week. I was able to perform DB Benches without even a hint of discomfort.

This is the third day of my diet. So far, so good. I felt hungry as all heck this morning, and am about to eat a post-workout meal. I can't wait.]

I did cut out one set of close grips so i could play with my daughter on the trampoline. My triceps were already fried.

Bench Press

235x6 235x6 235x5 235x5

DB Bench Press

65's x 10 65x8 65x7

Close Grip Bench Press

196x6 195x4

Standing DB Cubans

15x10 15x10

[liftingbuddy1]

Nice workout Steve. You're a powerhouse!

Mike

[fatdaddy67]

Originally Posted by liftingbuddy1

Nice workout Steve. You're a powerhouse!

Mike

Thanks, bud. Hopefully I can keep this old body going.

[fatdaddy67]

My chest got more sore as the day went on. this morning it felt great, but tonight it is very sore.

My back workout went pretty good today. I concentrated on squeezing the contraction, and holding the weight for a split second at the point of full contraction. After watching Dorian Yates instruct Mark Dugdale last night in A Week In The Dungeon, I thought it would be best for me to up my back intensity.

I can already tell my back will be sore tomorrow.

Deadlift

370x5 370x5 370x5

DB Rows

65x10 65x9

T-Bar Rows

130x8 130x7 130x6

Shrugs

230x10 230x8

[BRUTUSPLAC]

Originally Posted by fatdaddy67

My chest got more sore as the day went on. this morning it felt great, but tonight it is very sore.

My back workout went pretty good today. I concentrated on squeezing the contraction, and holding the weight for a split second at the point of full contraction. After watching Dorian Yates instruct Mark Dugdale last night in A Week In The Dungeon, I thought it would be best for me to up my back intensity.

I can already tell my back will be sore tomorrow.

Deadlift

370x5 370x5 370x5

DB Rows

65x10 65x9

T-Bar Rows

130x8 130x7 130x6

Shrugs

230x10 230x8

SWEET WORKOUT BUDDY !!!!!!!!!!!!!!!!!!!
time for both of us to DROP THE hammer as others say .
we are both healed up . NO ego B.S. no johnson jokes .

time 2 help and push one another again.

my new workout starts monday gonna do 3 days on, 1 day off, 3 days on , 1 day off, try it for 2 weeks and see what happens ..

i have 2 plans

there is no failure , JUST get up and try again. soreness only lasts a few days, regrets last way too long .

peace !!!!!!!!!!

[BRUTUSPLAC]

Originally Posted by fatdaddy67

Another good chest workout today. I have seen consistent improvements in my bench over the last three months, and really haven't had a set back. My left shoulder is getting stronger each week. I was able to perform DB Benches without even a hint of discomfort.

This is the third day of my diet. So far, so good. I felt hungry as all heck this morning, and am about to eat a post-workout meal. I can't wait.]

I did cut out one set of close grips so i could play with my daughter on the trampoline. My triceps were already fried.

Bench Press

235x6 235x6 235x5 235x5

DB Bench Press

65's x 10 65x8 65x7

Close Grip Bench Press

196x6 195x4

Standing DB Cubans

15x10 15x10

I'd rather train 100 % natural like we do then wuss out and take chances.
Your doing great steve !!!!!! keep it up week by week , cycle by cycle .

[fatdaddy67]

After a miserable Thursday leg workout, I bounced back today and had a great chest and triceps jam session. My bench press went up, as did my dumbbell bench presses and my overhead tricep extensions.

The last month has been taxing for me. I arrive home from work feeling dead, and wake up each morning feeling dead. I mentioned to my wife that I couldn't possible have eaten any better in the last year.

I am going to try a natural sleep aid stack: GABA, Melatonin, and Phosphatidylserine. As soon as Amazon delivers my order, I plan on starting the stack. I will log any noticeable changes to my sleeping pattern.

Bench Press

235x6 235x6 235x6

DB Bench Press

65's x 10 65x9 65x7

Seated DB Tricep Extensions

65x10 65x6 65x5

[fatdaddy67]

My lower back felt a little overtrained this week, so I decided to switch to deadlifts every other back day. My brain is stuck in the powerlifting mentality, and I have to strain, and force myself to think about the mind-muscle connection instead of pure weight.

I tried a new exercises today; One Arm Barbell Rows. Basically it's a T-Bar row, with the barbell lodged in a corner, but using only one arm. I kept my hand placement 4 inches from the end of the bar, and could really feel a quality back stretch and back contraction.

No sign of elbow tendinitis. Only 4 months ago Pendlay Rows, and nearly all back exercises, killed my elbows. Today, I am pain free. I think it is from deadlifting, but have no proof.

Pendlay Rows

145x9 145x8 145x7

One Arm Barbell Rows

45x10 45x9

T-Bar Rows

130x8 130x7

[liftingbuddy1]

Sounds like your lower back is not recovering quickly enough from Deadlift session to Deadlift session. Good move making Deads every other week. Keep up the hard work.

Mike

[BRUTUSPLAC]

NICE STEVE !!!!!!!!!!!
yuo cant do 1 arm rows with yout t-bar rows ?? too awkward ??

KEEP it up , elbows ?? mine only hurt when i do 1 arm dumb kickbacks .

the few deadlifts i did recently i dont recall feeling any elbow pain ,

maybe yuo have R.O.M. problem .... just a thought

[LongnHard]

Just popped in to say hi Steve!

[Billster]

get on a keto diet, u trying to eat so little calories, but eating 30 grams of fat daily is not healthy, so u might as well make a transition to keto diet

[fatdaddy67]

Originally Posted by Billster

get on a keto diet, u trying to eat so little calories, but eating 30 grams of fat daily is not healthy, so u might as well make a transition to keto diet

Thanks for the advice, but the diet I am on with works well with my body. I have upped the fat a bit, having realized that I was low on the scale.

One thing I will say is that I do not go crazy about macro nutrient ratios. I get my protein. I get enough fat. And I keep my carbs the clean kind.

Last year I used it to cut my bodyfat in half and gain 10 pounds of mass.

[fatdaddy67]

Another strong day. My shoulders feel awesome...no hint of last year's injury. It is still hard for me to find a good grip, and a strain-free way of performing barbell curls. I experimented with a new grip today, and it worked well.

Overhead DB Press

65's x 10

65's x 8

65's x 7

65's x 6

Upright Rows

85 x 8

85 x 8

85 x 8

BB Curls

65 x 8

65 x 8

65 x 8

[fatdaddy67]

I added 30 more pounds to my squat workout today, and it still felt reasonably easy. I might jump up to 305 next go around. I want to find out how much weight I can do with 4 sets of 6 reps. I also added front squats, and they hammered my front thighs. It is hard for me to get my front thighs sore, but they are as I write.

Squats

275 x 6

275 x 6

275 x 6

275 x 6

Front Squats

185 x 5

185 x 5

Double Leg Ham Curls

35 x 10

35 x 10

35 x 10

[fatdaddy67]

I added 20 pounds to my bench today, and hammered out 4 sets of 6 reps with little problem. I felt strong and determined. My incline bench and DB extensions went up in weight as well. Nothing works my triceps better than seated overhead tricep extensions. [More...]

Bench Press

225 x 6

225 x 6

225 x 6

225 x 6

Incline Bench Press

155 x 8

155 x 8

155 x 8

Seated Overhead Tricep Extensions

65's x 10

65's x 10

65's x 6

[fatdaddy67]

Yesterday was the first day at yet another attempt at a diet. Today I was yawning like mad, even though I did manage to get plenty of sleep last night.

My workout went good though. I went up in both exercises, and my left shoulder feels great.

Twisting Seated DB Press

50's x 10 50x10 50x8

Upright Rows

75x10 75x10 75x10

DB Cubans

15x10 15x10

[BRUTUSPLAC]

DIET ??? what is that ??? i hear ya 1000% , yep 1000 .
we just need to do more cardio , more cardio moooooooooo cardio . LOLOLOL
no thanks,,,,,,, rather be tanning at the beach .

week by week we do what we can. step by step , 5 lbs when we can .

before every workout i just slowly warm up both my shoulders and do all kinds of basic stretches 5-10 mins .

part of me sleeping again , is that i dont worry any more . my body weight will go down as it get warmer out .
one more problem dropped , fence between me and my neighbor he agress its time to tear it down and put up a new one .

tackle 1 problem at a time , it's his fence and it's more than 20 yrs old.

i really hate ab work BUT WE NEED IT more than a 500 lbs deadlift.


'

[BRUTUSPLAC]

STEVE ,
WHERE YOU AT ???? long time no vids, from either one of us .
SO i guess i will have to restart posting lots of vids to get yuo out of retirement . ALOT of folks are just as busy as us and are longer here.
I refuse to grow old. working my way down to 240 lbs and getting my son inthe gym with me starting sunday when i start my vacation .

IF their is anything i can do to help yuo get back on the boards , EMAIL ME yuo know by now i dont share any private info .

MISS reading and chatting with ya buddy !!!!!!!!!!!!!!!!!!!!!!

[BRUTUSPLAC]

Originally Posted by fatdaddy67

Yesterday was the first day at yet another attempt at a diet. Today I was yawning like mad, even though I did manage to get plenty of sleep last night.

My workout went good though. I went up in both exercises, and my left shoulder feels great.

Twisting Seated DB Press

50's x 10 50x10 50x8

Upright Rows

75x10 75x10 75x10

DB Cubans

15x10 15x10

WHERE IS STEVE ???????????????????????????????

I'm finally back in my home gym monday OCT 27 ?
I'll prove it with some wussyyy weights vidsssssssss