A weak, fat guy's training journal.

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6 x 2
315 x 3 x 2
365 x 2
405 x 3 (beltless PR i think)
385 x 5 x 2
365 x 6 x 2

rdl: 235 x 10 x 3
weighted hyperextension: 25 x 10 x 3
foam roll: alot

30 mins cardio

[LeakyQuesadilla]

reverse push ups: 10 x 5
cable rows: 195 x 10 x 3
low rows: 200 x 10 x 3
high rows: 230 x 10 x 3
hammer curl: 35 x 15 x 3

hip drills x alot

[LeakyQuesadilla]

deadlifts
135 x 8 x 3
225 x 6
275 x 4
315 x 3
365 x 2
385 x 8
355 x 5 x 5

rdl: 245 x 10 x 3
weighted hyperextension: 25 x 10 x 3
foam roll: 20 x 4

20 mins cardio

[LeakyQuesadilla]

4/27
reverse push ups: 10, 13, 13,13, 13
cable rows: 200 x 8 x 3
high rows: 230 x 10 x 3
low rows: 200 x 10 x 3
hammer curls: 35 x 12 x 3
barbell curls: 70 x 15 x 3

hip drills x 60
side escape: x 20

4/28/13
seated press
45 x 12 x 2
95 x 10 x 2
135 x 6
175 x 6 x 3
185 x 3 x 2

incline press
45 x 10
95 x 10
135 x 6
185 x 5
225 x 3
215 x 6 x 2

hip drills: x 60
bridges: x 60
side escape: x 60

[LeakyQuesadilla]

deadlift
135 x 8 x 2
225 x 6
275 x 4
315 x 3
365 x 3
405 x 6 (beltless PR)
385 x 5 x 3

rdl: 245 x 12 x 3
weighted hyperextension: 25 x 12 x 3
foam roll: x alot

30 mins cardio

[LeakyQuesadilla]

reverse push ups: 15, 15, 15, 15, 20
cable rows: 210 X 8 X 3
high rows: 230 x 12 x 3
low rows: 210 x 10 x 3
hammer curls: 35 x 14 x 3
barbell curls: 70 x 15 x 3

some bridges and hip drills

[LeakyQuesadilla]

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

incline press
45 x 15 x 2
95 x 6
135 x 6
185 x 5
225 x 6 x 3

db flies: 35 x 12 x 2

some bridges, hip drills, and escape from side control

[LeakyQuesadilla]

deadlift
135 x 8 x 2
225 x 6 x 2
315 x 3
365 x 3
415 x 3
395 x 3 x 5

rdl: 255 x 8 (stopped after this set because of minor glute plain)

foam roll x alot

20 mins cardio

i had to drop all assistance workouts because of the glute pain. i rolled the pain out.

[LeakyQuesadilla]

reverse push ups: 15, 20, 15, 15, 15
cable rows: 195 x 12 x 3
high rows: 230 x 10 x 3
low rows: 180 x 12 x 3
barbell curl: 80 x 10 x 3
hammer curls: 30 x 12 x 3

hip drills, bridges, and side escapes.

[LeakyQuesadilla]

seated press
45 x 8 x 2
95 x 8 x 2
135 x 6
165 x 4
175 x 7 x 3
205 x 1

incline press
45 x 10
95 x 10
135 x 6
185 x 5
215 x 6 x 3

hip drills, bridges, and side escapes for 30 mins

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6
275 x 5
315 x 2
365 x 10
395 x 5 x 3

rdl: 255 x 8 x 3
weighted hyperextnsion: 25 x 10 x 3
foam roll x alot

35 mins cardio

[LeakyQuesadilla]

reverse push ups: 20, 15, 15, 15
cable rows: 180 x 13 x 3
high rows: 180 x 12 x 3
low rows: 180 x 12 x 3
hammer curls: 35 x 15 x 5

some hip drills and bridges

[Swuuu]

hows your progress coming along?

[LeakyQuesadilla]

hows your progress coming along?

Hi there.

My goal at the moment is to slowly trim down on the fat and get a decent physique. So I am slowly but surely getting there.

Thanks for stopping by.

seated press
45 x 15 x 2
95 x 8x 2
135 x 6
165 x 8 x 3

felt weak today. so i stopped lifting after this.

did some hip drills and bridges after.

[Swuuu]

Hi there.

My goal at the moment is to slowly trim down on the fat and get a decent physique. So I am slowly but surely getting there.

Thanks for stopping by.

seated press
45 x 15 x 2
95 x 8x 2
135 x 6
165 x 8 x 3

felt weak today. so i stopped lifting after this.

did some hip drills and bridges after.

cool! good goal! going to be a pleasure to follow along. I think it was a smart move to stop training there. You can always go back the next day or the day after that and hit the gym hard!

[LeakyQuesadilla]

deadlifts
135 x 6 x 2
225 x 5
275 x 4
315 x 3
365 x 3 (was easy with no chalk)
395 x 2
425 x 4
405 x 3 x 3

rdl: 255 x 7 (stopped because of glute pain)
weighted hyperextension: 25 x 10 x 3
foam roll: 20 x 6

35 mins cardio

[Swuuu]

deadlifts
135 x 6 x 2
225 x 5
275 x 4
315 x 3
365 x 3 (was easy with no chalk)
395 x 2
425 x 4
405 x 3 x 3

rdl: 255 x 7 (stopped because of glute pain)
weighted hyperextension: 25 x 10 x 3
foam roll: 20 x 6

35 mins cardio

killer deads man!!!

[LeakyQuesadilla]

killer deads man!!!

thanks man. i've torn my glute before, so safety and being injury free is always my primary concern when i do deadlifts. sometimes if i feel that iffy feeling in my glute, i immediately call quits.

5/25/13
reverse push ups: 15 x 5
cable rows: 165 x 15 x 3
high rows: 225 x 12 x 3
low rows: 225 x 12 x 3
hammer curls: 35 x 12 x 5

35 mins cardio

5/26/13
seated press
45 x 10 x 2
95 x 10 x 2
135 x 6
185 x 5 x 3
205 x 2 x 2

some hip drills, bridges, and escape from side control.

[Swuuu]

thanks man. i've torn my glute before, so safety and being injury free is always my primary concern when i do deadlifts. sometimes if i feel that iffy feeling in my glute, i immediately call quits.

5/25/13
reverse push ups: 15 x 5
cable rows: 165 x 15 x 3
high rows: 225 x 12 x 3
low rows: 225 x 12 x 3
hammer curls: 35 x 12 x 5

35 mins cardio

5/26/13
seated press
45 x 10 x 2
95 x 10 x 2
135 x 6
185 x 5 x 3
205 x 2 x 2

some hip drills, bridges, and escape from side control.

thats a smart way to approach everything not just with deadlifts! How is the weight loss coming along?

[LeakyQuesadilla]

thats a smart way to approach everything not just with deadlifts! How is the weight loss coming along?

It's coming along at a slow and gradual rate. How about you?

deadlifts
135 x 8 x 2
225 x 6 x 2
315 x 3
365 x 2
405 x 6
385 x 3 x 2 (wasnt feeling strong or energetic today)

rdl: 245 x 8 x 3
weighted hyper: 25 x 12 x 3

30 mins cardio

lack of energy today. felt weak and lethargic

[Swuuu]

It's coming along at a slow and gradual rate. How about you?

deadlifts
135 x 8 x 2
225 x 6 x 2
315 x 3
365 x 2
405 x 6
385 x 3 x 2 (wasnt feeling strong or energetic today)

rdl: 245 x 8 x 3
weighted hyper: 25 x 12 x 3

30 mins cardio

lack of energy today. felt weak and lethargic

thats pretty dam good considering how you felt man! Slow and gradual is actually better than dropping weight too quickly because then you will lose some muscle along with that. I am trying to gain weight. That is also going slowly.

[LeakyQuesadilla]

thats pretty dam good considering how you felt man! Slow and gradual is actually better than dropping weight too quickly because then you will lose some muscle along with that. I am trying to gain weight. That is also going slowly.

yep. rapid fat loss = loose skin and muscle loss. rapid weight gain = stretch marks and fat.

6/1/13
reverse push ups: 10, 20, 12, 12, 15

bridges and some hip drills

6/2/13
incline press
45 x 15 x 2
95 x 10 x 2
135 x 8
185 x 6
215 x 4
245 x 4
235 x 3 (gassed after 245)
225 x 5 x 3

hammer curls: 30 x 15 x 4

some hip drills and bridges.

today was a typical bro workout day. lol

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6 x 2
275 x 4
315 x 3
350 x 2
385 x 10
400 x 5 x 3

rdl: 245 x 10 x 3
weighted hyper: 25 x 12 x 3

foam roll x 4

30 mins cardio.

pretty good workout today.

[LeakyQuesadilla]

reverse push ups: 10, 10, 12, 12, 12
cable rows: 195 x 12 x 3
high rows: 180 x 12 x 3
low rows: 180 x 12 x 3

hammer curls: 35 x 12 x 3, 30 x 15 x 2

[LeakyQuesadilla]

I had golfer's elbow so I haven't updated in a bit.

Took some time off, iced multiple times a day, and took fish oil and cissus. It seems to bit a lot better now and I hope to have it completely gone by the end of this month.

deadlift
135 x 8 x 2
225 x 6 x 2
315 x 3
365 x 2
405 x 9 (beltless pr)
435 x 3 x 3

rdl: 255 x 8 x 3
hyperextension: 25 x 12 x 3

some foam roll

30 mins cardio

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6 x 2
315 x 3
365 x 2
405 x 2
445 x 4
415 x 5 x 3

rdl: 265 x 8 x 3
hyperextension: 25 x 14 x 3
foam roll: 20 x 4

30 mins cardio

decent workout

[LeakyQuesadilla]

deadlifts
135 x 8 x 2
225 x 6 x 2
275 x 5
315 x 3
365 x 2
415 x 7
385 x 8 x 2
400 x 6

rdl: 255 x 10 x 2
weighted hyperextension: 25 x 14 x 3

lots of foam roll

30 mins cardio.

i'm hoping my lower back isnt too sore tmrw. i still got lots of exercises to do tmrw that require my back muscle

[LeakyQuesadilla]

7/21/13

incline press
45 x 15 x 2
95 x 10 x 2
135 x 8
185 x 5
205 x 8
215 x 5 x 3
195 x 6, x 8

hammer curls: 35 x 12 x 3

other misc stuff

7/23/13

deadlifts
135 x 8 x 2
225 x 6 x 2
275 x 4
315 x 3
365 x 2
405 x 1
455 x 1
465 x 1 (beltless PR)

rdl: 265 x 10 x 2
weighted hyperexntesion: 25 x 10 x 3

foam roll x a lot

35 mins cardio

got really weak from the massive amounts of cardio. can't say that it really bothers me much.