Take the fat out of 1FATOLDMAN

[1fatoldman]

THURSDAY AUGUST 7, 2014
Rest/Pause (PUSH)

BODY WEIGHT 221.5 lbs


BENCH PRESS
115 x 5
135 x 5
180x9 x4 x3 x3 x2 21 reps 5 sets

INCLINE BENCH PRESS
160x9 x5 x3 x3 20 reps 4 sets

TRICEP PRESSDOWN
90x8 x4 x3 x3 x2 20 reps 5 sets

CABLE LATERAL RAISE
12x10 x5 x5 20 reps 3 sets

BEHIND BACK SHRUG
205x9 x4 x4 x3 20 reps 4 sets

Felt burnt out and tired today. Maybe the diet and reduced calories or maybe just a bad day?
Limited the exercises to a 20 rep total, I knew that trying for more was going to be a waste of time
Went to bed early

[1fatoldman]

FRIDAY AUGUST 8, 2014
Rest/Pause PULL

BODY WEIGHT 222 lbs

CHIN UP (Body Weight)
5-3-3-3-3-3-3-2 25 reps 8 sets

LAT PULLDOWN
170x8 x4 x3 x3 x3 21 reps 5 sets

V-BAR CABLE ROW
165x8 x4 x3 x3 x2 20 reps 5 sets

REVERSE FLYES
25x15 x10 x7 32 reps 3 sets

PREACHER CURLS
55x9 x4 X4 X3 20 reps 4 sets

Although Kelei recommended 20 rep RP exercises while on a cut. I decided to be a hero and do 30 rep sessions.
I'm getting to tired pushing that hard and reluctantly realize that's just isn't going to happen!
Because weight loss is currently my primary goal. Ego left at the door, I'm dropping down to where I belong 20 reps sets. My cut is going slowly, so this is probably going to be what I can do for the next couple of months. Sucks, but it is what it is.


Weight loss for the last 7 days was 0 Lb.
Total calories consumed 13,412 Daily Average 1916
Total Protein 1,135 Daily Average 162
Total Carbs 1,426 Daily Average 204

Two days off, then at it again.

Have a nice weekend!

[69cam]

How long are your rests on your bench?

For some reason I have to take longer than 30 seconds to get 3 reps(just bench).

[1fatoldman]

How long are your rests on your bench?

For some reason I have to take longer than 30 seconds to get 3 reps(just bench).

I have a wall clock and try to stay as close to 30 seconds as possible. Doing 30 reps there are times I stare at the bar a couple of extra seconds before I lift LOL
I guess being honest between 30 and 45 seconds with 3 minutes between exercises.

[1fatoldman]

MONDAY AUGUST 11, 2014
Rest/Pause (PUSH)

BODY WEIGHT 227 lbs


BENCH PRESS
115 x 5
135 x 5
180x9 x4 x4 x3 20 reps 4 sets

INCLINE BENCH PRESS
160x10 x5 x4 x3 22 reps 4 sets

TRICEP PRESSDOWN
90x9 x4 x3 x3 x3 22 reps 5 sets

CABLE LATERAL RAISE
12x11 x5 x5 21 reps 3 sets

BEHIND BACK SHRUG
205x9 x5 x3 x3 20 reps 4 sets

Feel like a wimp doing low rep sets Although low reps doesn't mean that I wasn't pushing as hard as I can.

Another day in the books.

[mirroroferised]

MONDAY AUGUST 11, 2014
Rest/Pause (PUSH)

BODY WEIGHT 227 lbs


BENCH PRESS
115 x 5
135 x 5
180x9 x4 x4 x3 20 reps 4 sets

INCLINE BENCH PRESS
160x10 x5 x4 x3 22 reps 4 sets

TRICEP PRESSDOWN
90x9 x4 x3 x3 x3 22 reps 5 sets

CABLE LATERAL RAISE
12x11 x5 x5 21 reps 3 sets

BEHIND BACK SHRUG
205x9 x5 x3 x3 20 reps 4 sets

Feel like a wimp doing low rep sets Although low reps doesn't mean that I wasn't pushing as hard as I can.

Another day in the books.

I struggle with that mindset. A lot. Hard to argue with success though.

Been a tough week or so for you it seems like but you're still in the gym and in here. Good on you man. Keep it going every day you can right.

[69cam]

I have a wall clock and try to stay as close to 30 seconds as possible. Doing 30 reps there are times I stare at the bar a couple of extra seconds before I lift LOL
I guess being honest between 30 and 45 seconds with 3 minutes between exercises.

Haha, I here ya on staring at the bar. One thing I love about this routine is, cardio is built in to it..

[1fatoldman]

I struggle with that mindset. A lot. Hard to argue with success though.

Been a tough week or so for you it seems like but you're still in the gym and in here. Good on you man. Keep it going every day you can right.

Thanks Dave, the kind words are appreciated
Some days/weeks might be harder that others. But in my mind, if I keep pushing as hard as I can, I think I can still make gains for the next couple of years??? FWIW I will keep trying!

[1fatoldman]

Haha, I here ya on staring at the bar. One thing I love about this routine is, cardio is built in to it..

Kevin
I agree, RP is like doing Cardio and weight lifting all in one. Save me some time LOL

[1fatoldman]

TUESDAY AUGUST 12, 2014
Rest/Pause PULL

BODY WEIGHT 225.5 lbs

CHIN UP (Body Weight)
5-3-3-3-2-2-2 20 reps 7 sets

LAT PULLDOWN
170x9 x4 x3 x3 x2 21 reps 5 sets

V-BAR CABLE ROW
165x10 x4 x3 x3 20 reps 4 sets

REVERSE FLYES
25x15 x10 x7 32 reps 3 sets

PREACHER CURLS
55x10 x4 x4 x4 22 reps 4 sets


Energy level is a lot better since dropping down to 20 rep sets, so I guess it was a good move.

Another day down, legs tomorrow

[1fatoldman]

WEDNESDAY AUGUST 13, 2014

LEGS

BODY WEIGHT 224.5 lbs

ROMANIAN DEADLIFT
135 x 10 warm-up
205 x 5
255x10 3 sets

SQUAT
135 x 5
205 x 5
245 x10 3 sets

LEG EXTENSIONS
50x20 3 sets

ABS

CARDIO 30min

[jonnyboy44]

great volume on those legs. hows the diet going? not so much of the fatoldman now

[1fatoldman]

great volume on those legs. hows the diet going? not so much of the fatoldman now

Thanks Jon
I Had a couple of parties to go to last weekend and although I didn't go over total calories that much, it still played hell with my weight. The weight I go by is Friday morning, so I guess I'll find out in tomorrow morning

[1fatoldman]

THURSDAY AUGUST 14, 2014
Rest/Pause (PUSH)

BODY WEIGHT 223.5 lbs


BENCH PRESS
115 x 5
135 x 5
180x11 x4 x3 x3 21 reps 4 sets

INCLINE BENCH PRESS
160x11 x4 x4 x3 22 reps 4 sets

TRICEP PRESSDOWN
90x10 x4 x4 x3 21 reps 4 sets

CABLE LATERAL RAISE
12x10 x5 x5 20 reps 3 sets

BEHIND BACK SHRUG
205x10 x5 x5 20 reps 3 sets

Went into today feeling like crap, thinking about skipping the day. I had a defeatist attitude, no motivation and I knew it was going to be a terrible workout.
During my bench warm-up sets I made a form correction and pushed forward to what became a great workout. Only one rep short of a PR in both flat and incline bench. What I thought would be a terrible day turned into a good day.

Just proving to myself once again. No matter how you feel, JUST DO IT!

[1fatoldman]

FRIDAY AUGUST 15, 2014
Rest/Pause PULL

BODY WEIGHT 222 lbs

CHIN UP (Body Weight)
5-3-3-3-3-2-2 21 reps 7 sets

LAT PULLDOWN
170x9 x4 x4 x3 20 reps 4 sets

V-BAR CABLE ROW
165x11 x4 x3 x3 21 reps 4 sets

REVERSE FLYES
25x15 x8 x8 31 reps 3 sets

PREACHER CURLS
55x11 x4 x3 x3 21 reps 4 sets


After cutting down from 30 reps to 20 rep sets I've been feeling better.
Today was the end of my third week and I usually do three weeks on and deload on the fourth. Because I feel like I slacked off for at least one of the last three weeks, I decided to do an additional week before deload. So next week will be business as usual!

Weight loss for the last 7 days was 0 Lb.
Total calories consumed 15,163 Daily Average 2166
Total Protein 1,186 Daily Average 169
Total Carbs 1,545 Daily Average 220

Initially I was disappointed that my weight has remained 222 for the last three weeks. Then realizing that last week my average daily calories were 2166 (the highest it's been the beginning of June) I knew I was the problem I have to take it easier on the weekend!
As they say, we control our own destiny

Looking forward to Monday and starting over again.

Have a GOOD weekend!

[1fatoldman]

MONDAY AUGUST 25, 2014
Rest/Pause (PUSH)

BODY WEIGHT 223.5 lbs


BENCH PRESS
115 x 5
135 x 5
180x9 x3 x3 x3 x2 20 reps 5 sets

INCLINE BENCH PRESS
160x9 x4 x3 x3 x2 21 reps 5 sets

TRICEP PRESSDOWN
90x7 x4 x3 x3 x3 20 reps 5 sets

CABLE LATERAL RAISE
12x8 x4 x3 x3 x2 20 reps 5 sets

BEHIND BACK SHRUG
205x6 x5 x5 x4 20 reps 4 sets

Saturday August 16 my back and legs were bothering me, so I decided to take the week off and rest. For the entire week I did no lifting although I was able to do cardio (mainly bike riding) on most days.
My back still doesn't feel great, but not wanting to lose any more time I started lifting again today. Probably should see a chiropractor or sports therapist, but being stubborn I'll probably wait a while LOL

Lifts were down two reps across the board, but I was still able to lift the same weight.
Feels good to be lifting again and I'm sure I'll get those reps back in a couple of days

[jonnyboy44]

Hope the rest up will see you back lifting again better than ever.

[mirroroferised]

Hope the injuries aren't serious George. Play it smart FWIW, a sports physio therapist was like a god send to me when I gave myself a bulging disc in my lower back a year ago. I didn't think I'd deadlift or squat again when I first hurt myself. Within a few weeks I was back to putting weight on the bar.

[1fatoldman]

Hope the rest up will see you back lifting again better than ever.

Hope the injuries aren't serious George. Play it smart FWIW, a sports physio therapist was like a god send to me when I gave myself a bulging disc in my lower back a year ago. I didn't think I'd deadlift or squat again when I first hurt myself. Within a few weeks I was back to putting weight on the bar.

Thanks for the kind words, they are appreciated!

[1fatoldman]

I've been missing for the last couple of weeks because of back issues.

Back ground on what's going on.
It started many months ago. I noticed that when bending forward to pick up a plate to put on the bar, as I straightened up, my lower back and legs would hurt. My solution was to squat to pick up weights and try and avoid bending forward as much as possible.
Three weeks ago I got to the point that my lower back and legs hurt when I went from bent over to standing straight (probably the last 15 degrees of movement necessary to stand totally erect). At that point I would get a sharp pain in the front of both thighs and also down my hamstrings The good thing is that it doesn't hurt while I'm sitting or laying down, only when I get up from a sitting position or if I bend forward than try and straighten up, so for the most part I'm comfortable and totally mobile as long as I don't do anything LOL
I'm guessing that most of the injury came from doing RDL's. Even though I use a belt, I'm probably either doing them wrong (bending to much at the waist) or possible it was caused by ignoring the back discomfort and rather than stay with a lighter weight I was always looking towards that next PR? One way or the other, I'm sure that the cause was using ego not brains
The pain was bad enough that it got to the point that doing any exercising was totally out of the question. After a couple of weeks off with no weight training (the only thing I did was to occasionally ride my bike) I was feeling a lot better(not great but a lot better) and decided that I would reset the weights (lowered everything approximately 15%) eliminate all leg exercises with the exception of bike riding and go from there. Everything seemed to go well for a couple of days, then last Friday while doing of all things Preacher Curls, I re-injured my back.
Thinking back I remember that my lower back would always bother me doing Preacher Curls and after completing a set my legs always hurt when I went to stand up. This has me wondering??
I struggled thru this past Saturday, felt much better Sunday, which brings me to today.

Today whether advisable or not? I plan on starting again. As previously stated all exercises are reset with 15% lighter weight. Any exercises that bothers my back or legs will be eliminated.
It's going to be a wimpy workout and I have no idea if or when I will raise the weight? But, I've come this far and I'm not about to give up. For progress if I have to raise sets and/or reps instead of lifting heavier, so be it! Whatever I can do comfortably is what I will do.

Although from a "Body Building" standpoint I am going to completely eliminate any leg training. Wednesdays I still plan on doing RDL's and Squats as I feel that it's important to directly exercise quads and hams. These exercises will only be done 3 sets of 10 with a maximum weight of only 135lbs. From today forward my primary leg exercise will come in the form of bike riding 5 to 6 days a week.
Interesting but understandable! Now that I haven't been doing leg exercises for a couple of weeks my knee feels a lot better I was taking (Dr recommended) 2 Aleves twice a day for my knee. I cut that back to only 1 a day ten days ago and haven't taken any in the last three days. So far my knee feels fine, bike riding doesn't seem to hurt and not taking unnecessary meds makes me happy.

As always, this is the plan for the immediate future and all plans are subject to change

On a bright note. Friday Sept 5 my body weight was 221lbs a loss of 1lb in the last three weeks. I haven't been below 220 in my adult life and I'm almost there

[69cam]

That stinks.

RDL is one of the only lifts that kinda scares me... I try not to go all out on it.

Can you do leg curls instead?

[davo26]

bad news george, us oldies do suffer with more aches and pains than the young pups dont we :-)

im currently suffering back/ball/ham-ache, it feels like sciatica down my left hamstring. and like you, im never totally sure that its not RDL thats caused it. i regularly seem to have to 'recalibrate' the weight as like you say, ego takes over a little bit. "ill just add a bit more now that i can do 15 reps". then when you recalibrate it disheartens you a little cos you seem to be back where you started, so...... 'wheres the gainzzz??'

feel for you mate, but impressed with your determination to stick with it. im being genuine when i say that at times when i cant be bothered or feel a bit 'splodgy', you inspire me to get a wiggle on again :-)

all the best mate

[1fatoldman]

That stinks.

RDL is one of the only lifts that kinda scares me... I try not to go all out on it.

Can you do leg curls instead?

Hi Kevin
I can't do leg curls because they put to much pressure on my knee.

bad news george, us oldies do suffer with more aches and pains than the young pups dont we :-)

im currently suffering back/ball/ham-ache, it feels like sciatica down my left hamstring. and like you, im never totally sure that its not RDL thats caused it. i regularly seem to have to 'recalibrate' the weight as like you say, ego takes over a little bit. "ill just add a bit more now that i can do 15 reps". then when you recalibrate it disheartens you a little cos you seem to be back where you started, so...... 'wheres the gainzzz??'

feel for you mate, but impressed with your determination to stick with it. im being genuine when i say that at times when i cant be bothered or feel a bit 'splodgy', you inspire me to get a wiggle on again :-)

all the best mate

Thanks davo
It's kind words like yours that motivate me to keep pushing forward

They say with age comes wisdom In my case ego and the quest for those gainzzz got in the way LOL

Sciatica sucks, aches and pains suck, getting old sucks. But, I think if we don't give up and continue doing this exercise thing wisely? We can add a lot more "good" "productive" years to our lives.

I'll work my way thru this little setback. I just hope it doesn't take to long.

[1fatoldman]

MONDAY SEPTEMBER 8, 2014
Rest/Pause (PUSH)


BENCH PRESS
115 x 5
135 x 5
160x10 x4 x4 x3 21 reps 4 sets

INCLINE BENCH PRESS
150x8 x4 x4 x3 x3 22 reps 5 sets

TRICEP PRESSDOWN
80x10 x6 x4 20 reps 3 sets

CABLE LATERAL RAISE
12x8 x4 x3 x3 x2 20 reps 5 sets

BEHIND BACK SHRUG
135x10 x8 x6 24 reps 3 sets

Even though I dropped the weights everything felt heavy. Lateral raises were causing pain, so I'm going to drop them for a while

This morning I'm feeling a bit of lower back pain so I'm going to skip today (Tuesday) and do my pull workout tomorrow. Actually, until I feel better I think I'll just lift every other day.
Although it wasn't much, I'm glad I did something and I'm looking forward to Wednesday.

[mirroroferised]

Welcome back George. Hope all goes well with the training. Good to hear you're lightening the load. I certainly wouldn't look at it as a wimpy workout but rather a productive one. I get the sentiment though. I will never forget starting back after my bulging disc and walking up to the squat rack and knocking out my 5x5 set of squats with just the bar. In the rack right next to me was 2 girls in their early 20's knocking out their sets of squats with a big plate on each side lol I know what I was going through but it still stayed with me all the same lol. Got through it though, healed up and back to it. I'm sure you will too since you're playing it smart. Good luck man!!!!

[jonnyboy44]

good to see your back lifting George Do what you can, train smart. and im sure things will improve, good work on the continued weight loss.

[1fatoldman]

Welcome back George. Hope all goes well with the training. Good to hear you're lightening the load. I certainly wouldn't look at it as a wimpy workout but rather a productive one. I get the sentiment though. I will never forget starting back after my bulging disc and walking up to the squat rack and knocking out my 5x5 set of squats with just the bar. In the rack right next to me was 2 girls in their early 20's knocking out their sets of squats with a big plate on each side lol I know what I was going through but it still stayed with me all the same lol. Got through it though, healed up and back to it. I'm sure you will too since you're playing it smart. Good luck man!!!!

Thanks Dave
It's a humbling experience when you can only do a small portion of what you use to. I'm sure that with time I'll get back, I just hope it only takes weeks and not months

good to see your back lifting George Do what you can, train smart. and im sure things will improve, good work on the continued weight loss.

Thanks Jon
I think I'm finally breaking thru the body weight plateau that I've been stuck at. Hopefully I will be posting good results on Friday?

[1fatoldman]

WEDNESDAY SEPTEMBER 10, 2014

Rest/Pause PULL

CHIN UP (Body Weight)
3-2-2-2-2 11 reps 5 sets

LAT PULLDOWN
140x8 x5 x4 x3 20 reps 4 sets

V-BAR CABLE ROW
140x8 x5 x4 x4 21 reps 4 sets

REVERSE FLYES
25x15 x10 x8 33 reps 3 sets

Not much, but I'm glad I did what I could.

[1fatoldman]

FRIDAY SEPTEMBER 12, 2014

Rest/Pause (PUSH)


BENCH PRESS
115 x 5
135 x 5
160x10 x4 x3 x3 20 reps 4 sets

INCLINE BENCH PRESS
150x9 x4 x4 x3 20 reps 4 sets

TRICEP PRESSDOWN
50x12 x9 x5 26 reps 3 sets

CABLE LATERAL RAISE
12x7 x5 x3 x3 x2 20 reps 5 sets

BEHIND BACK SHRUG
135x12 x10 x8 30 reps 3 sets

My back is feeling a little better, so once again I did what I could.

BIG DAY FOR ME TODAY!
I'm not sure if it was because I tightened my diet up a little? (reduced daily calories from 2100 to 1900) Because I've been doing cardio daily for the last two weeks? Because I have been stalled at 222 / 221lbs for the last month and my body was ready to drop some weight? Or a combination of all the above?
Whatever the reason? This week I lost weight on a daily basis Start weight from last Friday 221lbs, this morning I weighed 218.5 a loss of 2 1/2lbs for the week.
More importantly, this is the "FIRST" time in my entire adult life that I have been below 220lbs. (I'm anal and have records that go back over thirty years LOL)
The goal for this cut was 215lbs, only 3 1/2 to go
YIPPEE FOR ME!

Have a Nice Weekend Everyone
As usual I'm looking forward to Monday and lifting again!

[mirroroferised]

That is awesome George. Big congratulations man! That is a such a great achievement. A little green present for you when I'm off spread