How did I get soo fuking fat - a "recomp" journal

[DanND33]

So I used to work out regularly and was able to maintain my progress pretty well.

Fast forward a bit to where I started experiencing severe anxiety about working out in general. (i.e. anxiety over not making it to the gym, anxiety of what I was eating, anxiety over if I was doing the right program, anxiety over how much I was able to lift, etc, etc, etc). This impacted my family life obviously

Then add to that an ever bothersome back problem (herniated disk) and arthritis in my hands and knees and you end up not working out....for like a year.



This is where I was a years back (~11% BF, 170lbs)



this is where I am now (~20% BF, 180ish)



I've become a fat fuk, literally.

So I am going to do a journal, document me getting back in shape, me trying to drink less (like a shiz ton less) and not eat pizza for every meal. I will officially start nect week (for reasons)


We'll see how this goes....


and btw, feel free to stop by, comment, post motivational pics, provide recommendations / corrections / suggestions. Whatever, we can work together... (uhhhh, wut?)

[Fang2]

Good luck.

[anonymous]

u ate too much

[DanND33]

Good luck.

thanks

u ate too much

this is true

[anonymous]

thanks

this is true

by the power given to me by chestbrah you will make it

[DanND33]

by the power given to me by chestbrah you will make it

I am honored

[MagicStang]

Good Luck man! I feel like with your base it will be quick to get back to where you were.

[bobbydigitaloa]

Good luck, man. How old are you?

[DanND33]

Good Luck man! I feel like with your base it will be quick to get back to where you were.

thanks, that's what I'm hoping. Just gotta be careful with the injury thing.

Good luck, man. How old are you?

thanks, appreciate it. I'm 41

[DanND33]

back from a week long vacation. Ate and drank way too much

today was chest day. since it's been so long since I've been in the gym, I'm going very light in weight. Hopefully muscle memory will kick in soon so I can at least do some decent weight. But, I'm not going too heavy like I used to, given the frequency I used to get injured. This time, this is about general fitness.

Also, I just picked a routine from my notebook just to get back into this. After a few weeks I'm going to decide what type of routine that will fit what I'm trying to accomplish. Thinking PHAT prob but we'll see.

Chest Day



I tried to superset a few things but my gyms sucks for trying to do that. It's not that it's crowded (sometimes it does get stupid crowded), its that there is a group of old guys who are always there and they tend to jump onto anything immediately after I do something. Its annoying as hell. They'll just be standing around doing nothing and the instant I do something, they do it too. They let me work in but for fuk sake it gets annoying...

[DanND33]

forgot to show my current weight. not sure of my BF, but next time I'm at my gym I'll use the handheld thing that measures it. It's more than likely inaccurate, but its consistently inaccurate.

Pic cuz ya'll love pics

[anonymous]

Dan you should try John Hollywood's routine, It's a variation of PHAT that zeus got me on. You might remember him he used to post in our threads as OtisBDriftwood

http://www.shreddednation.com/john-o...ood-interview/

might be worth a look

[DanND33]

Dan you should try John Hollywood's routine, It's a variation of PHAT that zeus got me on. You might remember him he used to post in our threads as OtisBDriftwood

http://www.shreddednation.com/john-o...ood-interview/

might be worth a look

thanks, I'll take a look. And I do remember him. Does he still post?

[anonymous]

thanks, I'll take a look. And I do remember him. Does he still post?

frank yang used to pay john to train him and according to one of franks more recent videos john went awol and no one knows where he is and his assistant has taken over training his clients

[DanND33]

frank yang used to pay john to train him and according to one of franks more recent videos john went awol and no one knows where he is and his assistant has taken over training his clients

hope he's ok

[OT2000]

PHAT is a great program. Plenty of modifications you can make. Looking at pics, just get your total calories under control to start. You're not that far removed, seen much worse.

[DanND33]

PHAT is a great program. Plenty of modifications you can make. Looking at pics, just get your total calories under control to start. You're not that far removed, seen much worse.

thanks, I've been looking through all of my old recipes, etc to help with calories. Like protein fluff!!!

[anonymous]

thanks, I've been looking through all of my old recipes, etc to help with calories. Like protein fluff!!!

go vegan srs

i havent had meat for 9 months

[DanND33]

go vegan srs

i havent had meat for 9 months

seul? ce n'est pas vrai

And I love steak too much to give it up. Why did you go vegan?

[DanND33]

Back day was yesterday. Today was a rest day (mostly cuz it was my first day back to work from a week long vacation and I knew I wasn't going to wake up early)

Handheld BF thing showed my BF at 15.6%... lmao

[DanND33]

Leg day. Tried doing deads but back wasn't having it

[DanND33]

yesterday was a rest day. sick as fuk. figures, I start to eat healthy, decrease my drinking and start working out, why wouldn't I get sick

and thoughts and prayers for all LEOs in Dallas. fuk this world

[DanND33]

Arms day today. Cardiovascular is yard work, clearing a huge section of weeds, trees and general crap. Odds are likely I'll have a heart attack.

[DanND33]

chest day today.

[koweanguy]

yesterday was a rest day. sick as fuk. figures, I start to eat healthy, decrease my drinking and start working out, why wouldn't I get sick
and thoughts and prayers for all LEOs in Dallas. fuk this world

Stay hydrated man. .

hope ya get better

[DanND33]

worked out a few times, haven't updated.

7/10: Back
Lat Pull
40x12x1
45x12x1
50x12x1
60x7x1

Over Head Press
55x12x1
60x12x1
65x12x1
75x10x1

Pullup (assisted machine thing)
100x12x3
85x10x1

Cable Pull
75x12x1
80x12x1
85x12x1
95x12x1

Machine Reverse Fly
10x12x1 (this one was with a DB as some old dude was camping on the machine)
40x12x1 (back to using the machine)
45x12x1
55x10x1




7/15: Legs
Seated Calves
55x12x1
60x12x1
65x12x1
75x10x1

Leg Press
210x12x1
230x12x1
250x12x1
290x10x1

Leg Curl
65x12x1
70x12x1
75x12x1
85x10x1

Leg Ext
65x12x1
70x12x1
75x12x1
85x10x1

Squat Machine thing that I forgot the name of
90x12x1
110x12x1 (wanted to do two more sets, but time was up)

[DanND33]

Stay hydrated man. .

hope ya get better

thanks! feeling a lot better now.

[DanND33]

Cardiovascular is yard work, clearing a huge section of weeds, trees and general crap. Odds are likely I'll have a heart attack.

end result of cleaning out the back yard. lots and lots of poison ivy... fuuuuuuuuuuuu

[DanND33]

started doing the workout routine that mysterylifter posted above with some slight modifications to fit my allowed time. Also, going light as A) I don't want to injure myself so soon after restarting working out and B) I've no clue what my max lifts are as I don't want to jack my joints, or whatever, trying to figure it out. So, I'm going light...

Day 1: Upper Body

Lat Pull
60x6
65x6

BB Bent Row
55x6
60x6

Incline Bench Press
115x5
120x5
125x5

Machine Fly
115x8
120x8

BB Side Lat Raise
5x10
10x10
15x10

Face Pull
50x10
55x10

EZ BB Curls
45x6
50x6
55x6

Rope Tri Push Down
35x10
40x10

DB Shrugs
30x8
35x8

[DanND33]

I'm using these during this recomp:

from left to right =
Komodo Katana PreWO (cherry limeade) & Controlled Labs White Rapids PreWO(Electric Lemon) (I switch from one to the other)
Controlled Labs Glycergrow
Core ABC BCAAs (white cherry)
PES Shift