A weak, fat guy's training journal.

[LeakyQuesadilla]

incline press
45 x 20
95 x 12 x 2
135 x 8
185 x 6
215 x 4
245 x 5
225 x 6 x 3

seated press
45 x 10
95 x 10
135 x 8
175 x 6 x 3

chest press: 180 x 12 x 3
tri push down: 110 x 15 x 3
pec flies: 105 x 12 x 3

30 mins cardio.

some hip mobility and hip foam rolling. my left hip flexor is so stiff and tight that its almost unbelievable.

[LeakyQuesadilla]

hip abductor: 20 x 5

front squat
45 x 5 x 3
95 x 5 x 2
135 x 5
195 x 2

stopped after 195. the it band pain was too much for me. i think im done with squatting now. tired of rehabbing nagging pain and injuries only to squat and have the pain come back. sick of this f*cking cycle.

hamer curls: 30 x 15 x 4
low rows: 180 x 12 x 3

30 mins cardio.

[LeakyQuesadilla]

floor press
45 x 10 x 2
95 x 8
135 x 5
185 x 5
225 x 8, 7, 8

seated press
45 x 10
95 x 8
135 x 6
185 x 5
170 x 6 x 3

abductor x alot.

30 mins cardio.

[LeakyQuesadilla]

abductor: 20 x 4

deadlift
135 x 6 x 4
185 x 5
225 x 5 x 5
275 x 1

rdl: 165 x 10 x 3
weighted hyperextensions: 25 x 12 x 3

foam roll on glutes and inner thigh for about 20 mins

cardio for 30 mins

[LeakyQuesadilla]

abductor: 20 x 5
incline press
45 x 20
95 x 10
135 x 8 x 2
185 x 6
225 x 3
250 x 4
235 x 6 x 3

seated press
45 x 10
95 x 10
135 x 5
185 x 1
215 x 0 x 2
165 x 7 x 3

chest press: 170 x 20 x 3
tri push down: 110 x 15 x 3
pec flies: 115 x 15 x 3

35 mins cardio.

some foam rolling

[LeakyQuesadilla]

front squats
45 x 8 x 5
95 x 5 x 2
135 x 5
185 x 5 x 2 (stopped, too much itb pain)

hammer curls: 30 x 15 x 4. 35 x 15 x 2

35 mins cardio.

again it band pain.

[LeakyQuesadilla]

seated press
45 x 15 x 2
95 x 8
135 x 6
165 x 3
185 x 1
215 x 1
195 x 3 x 5

floor press
45 x 10
95 x 10
135 x 5
185 x 5
235 x 6 x 4

35 mins cardio

[LeakyQuesadilla]

deadlifts
135 x 8 x 3
185 x 5
245 x 5 x 5
295 x 3

rdl: 185 x 10 x 3
weighted hyperextension: 25 x 15 x 3

35 mins cardio.

some more foam rolling on the hip and hamstrings

[LeakyQuesadilla]

incline press
45 x 20 x 2
95 x 10 x 2
135 x 8
185 x 5
215 x 5
245 x 6
225 x 5 x 5

seated press
45 x 10
95 x 10
135 x 6
185 x 4 x 5

chest press: 180 x 15 x 3
tri push down: 110 x 15 x 3
pec flies: 115 x 15 x 3

30 mins cardio.

[magicalhorton]

powerlifters are often fat though. No offense, but it is a fat sport

[LeakyQuesadilla]

pull ups: 8,7,5,5,5
cable rows: 195 x 10 x 3
hammer strength high rows: 200 x 12 x 3
hammer strength low rows: 180 x 12 x 3
hammer curls: 35 x 12 x 3
barbell curls: 70 x 12 x 3

30 mins cardio

[LeakyQuesadilla]

seated press
45 x 12 x 2
95 x 10 x 2
135 x 5
165 x 3
195 x 1
225 x 1
205 x 3 x 3

floor press
45 x 10
95 x 10
135 x 5
185 x 3
225 x 3
250 x 4 x 3

30 mins cardio

[LeakyQuesadilla]

deadlifts
135 x 5 x 3
185 x 5
225 x 5
275 x 5 x 5
315 x 3

rdl: 195 x 10 x 3
hyperextension: 25 x 15 x 3

35 mins cardio

more foam rolling on hip and glute

[LeakyQuesadilla]

incline press
45 x 20 x 2
95 x 10 x 2
135 x 8 x 2
185 x 5
235 x 9 (PR)
215 x 10 x 2 (stopped, pec was hurting in the tie-in area at armpit and didnt want to tear the pec)

seated press
45 x 20
95 x 10
135 x 6
175 x 8 x 2, 7, 7

db flies: 30 x 20 x 3
chest press: 165 x 20 x 3
pec flies: 90 x 20 x 3
tri push down: 110 x 15 x 3

30 mins cardio.

did tons of pec flies to force blood into tweaked pec area.

[LeakyQuesadilla]

pull ups: 8, 7, 5, 4, 5

cable rows: 180 x 12 x 3
hammer strength high rows: 180 x 15 x 3
hammer strength low rows: 180 x 15 x 3

hammer curls: 35 x 15 x 3
barbell curls: 80 x 10 x 3

30 mins cardio

[LeakyQuesadilla]

seated press
45 x 15 x 2
95 x 10 x 2
135 x 8
185 x 2
215 x 1
185 x 5 x 3

floor press
45 x 20
95 x 10
135 x 8
225 x 4
245 x 5 x 3

30 mins cardio

[LeakyQuesadilla]

deadlift
135 x 8 x 2
185 x 5
225 x 5
275 x 5
315 x 5 x 3
345 x 3
315 x 5 x 2

rdl: 205 X 10 x 3
weighted hyperextension: 25 x 15 x 3

30 mins cardio.

did tons of foam rolling before and after my deadlifts.

the skin on my hand has gotten so soft from the lack of deadlifts that i tore 2 calluses while only deadlifting 315.

so sad...

[LeakyQuesadilla]

3/16/13
pull ups: 9,7,6,5,5
hammer strength high rows: 200 x 8 x 3
hammer strength low rows: 180 x 10 x 3

hammer curls: 35 x 12 x 3
barbell curls: 80 x 12 x 3

random drills: 10 x 10

20 mins cardio

3/17/13
seated press
45 x 15 x 2
95 x 10
135 x 7
175 x 3
205 x 1
235 x 0
215 x 0
195 x 2
175 x 5 x 2, 175 x 6

incline press
45 x 10
135 x 5
185 x 5
225 x 5 x 3

chest press: 180 x 20 x 3
tri push down: 110 x 20 x 3
pec flies: 115 x 15 x 3

no cardio today. lost too much weight.

[LeakyQuesadilla]

deadlift
135 x 8 x 3
225 x 5
275 x 5
325 x 5 x 2
365 x 3
335 x 5 x 2

rdl: 185 x 12 x 3
weighted hyperextension: 25 x15 x 3

some foam rolling and random exercises.

no cardio once again.

[LeakyQuesadilla]

pull ups: 10,8,6,5,6
cable rows: 180 x 12 x 3
hammer strength low rows: 200 x 10 x 3
hammer strength high rows: 220 x 10 x 3
hammer curls: 40 x 10 x 3
barbell curl: 90 x 12 x 3

hip exercise x 150

no cardio today.

[LeakyQuesadilla]

bench press
45 x 20 x 2
95 x 10 x 2
135 x 8
185 x 5
225 x 5
245 x 4 x 3

incline press
45 x 20
95 x 10
135 x 8
185 x 5
215 x 6 x 2, 215 x 8

chest press: 180 x 15 x 3
tri push down: 110 x 15 x 3
pec flies: 115 x 15 x 3
cable cross overs: 10 x 3

hip exercise x 80

[LeakyQuesadilla]

deadlift
135 x 8 x 2
225 x 5
275 x 4
315 x 3
365 x 6
345 x 5 x 3

rdl: 215 x 10 x 3

cut out some sets on the deadlift and an assistance workout because i felt my glute slowly hurting again.

foam roll: 20 x5

30 mins cardio.

rolled the pain away.

[LeakyQuesadilla]

pull ups: 10,8,6,5,5
cable rows: 195 x 10 x 3
hammer curls: 35 x 20 x 3

hip exercise x 100

[LeakyQuesadilla]

bench press
45 x 20
95 x 10
135 x 10
185 x 5
225 x 6 x 2
275 x 1
225 x 6

incline press
45 x 10
135 x 8
185 x 6
205 x 8 x 2

hip drills: x 100

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6
275 x 3
315 x 3
350 x 5 x 2
385 x 4
355 x 5 (stopped after this set because of glute pain slowly creeping in)

rdl: 225 x 10 x 3

foam roll x alot

35 mins cardio

[LeakyQuesadilla]

reverse push ups: 10 x 6
cable rows: 180 x 10 x 3
hammer strength high row: 200 x 10 x 3
hammer strength low row: 180 x 12 x 3
db curls: 35 x 15 x 2, 30 x 12 x 2

hip drill x 120

[LeakyQuesadilla]

seated press
45 x 10 x 2
95 x 10
135 x 6
185 x 5
215 x 1
185 x 5 x 2

incline press
45 x 10 x 2
135 x 8
185 x 6
235 x 5 x 3

pec flies: 35 x 12 x 2

hip drill x 80

[LeakyQuesadilla]

deadlifts
135 x 6 x 2
225 x 6 x 2
275 x 4
315 x 3
365 x 5
385 x 6
375 x 5 x 2
365 x 5

rdl: 225 x 12 x 3
weighted hyperextension: 25 x 10 x 3

foam roll: 20 x 4

30 mins cardio

[LeakyQuesadilla]

reverse push ups: 10 x 5
cable rows: 195 x 10 x 3
low rows: 190 x 10 x 3
high rows: 220 x 10 x 3
hammer curls: 35 x 12 x 3

some hip drills

[LeakyQuesadilla]

bench press
45 x 15
95 x 10 x 2
135 x 10
185 x 5
225 x 5
265 x 1
285 x 1

incline press
45 x 15
95 x 10
135 x 8
185 x 5
215 x 3
245 x 2
225 x 4 x 2

db flies: 30 x 12 x 3

some hip drills