The route to aesthetics

[BecomingSmaller]

Time to journal my route to an aesthetic body.

I wasn’t always fat, but I was never particularly fit either. I flirted with weights and a little gridiron in my early 20’s but then came marriage, children and a career and I slowly got into **** shape.

Last year my wife and I both decided to get our **** together before we ended up in matching mobility scooters.

I lost weight from over 300 pounds down to 185 and 15% bf and found joy in lifting along the way.

Initially my lifting was all on machines, but back in late April I got some time with a PT and started on the free weights. I’ve been following a modified Fierce 5 ever since (modified with the suggested deadlift and leg curl substitutions), the first month whilst still on my cut.

My switch to bulk went a little off course in the first month or so when I put on too many pounds but it’s now back at a good level of 1-2 pounds a month, currently weighing in at 196. I plan to continue the bulk until January.

Here’s the numbers:

Deadlift: 70kg - 120kg
Squat: 40kg - 80kg
Bench: 40kg - 62.5kg

I’ve struggled with squat. I went up to 85kg but my form was shocking and I couldn’t break parallel. So I deloaded to 60kg for several weeks to try and fix my form, but I still struggle to break parallel as my flexibility is bad. I’m hoping it will improve with practice.

[BecomingSmaller]

Squats 5x85Kg, 5x80Kg, 5x80Kg
Bench 3 x 5x65Kg
Pendalay 3 x 8x60Kg (1 plate done!)
Reverse Flies Machine 3 x 10x170#
Cable Push Down 8x55Kg, 10x50Kg, 10x45Kg
Calf Raises in Smith Machine 2 x 15x80Kg

Still struggling with flexibility and form on squats. I'm going to knock the weight right back next time and concentrate and getting depth.

[BecomingSmaller]

Deadlifts 2x120Kg, 5x100Kg, 5x100Kg, 5x100Kg
Overhead Press 3 x 5x41Kg
Seated Leg Curls 3 x 8x155#
Crunches 2 x 15x130#
Lat Pulldowns 8x185#, 5x185#, 4x185#
Alternating Incline Dumbbell Curls 5x12.5Kg, 10x10Kg, 10x7.5Kg

No energy tonight. Failed my 120Kg deadlifts after 2 reps, pulldowns not much better.

[Marius_Ursus]

Keep grinding at it. Watch videos about lifting. Ask questions at the gym.

You'll get it.

[BecomingSmaller]

Friday:
Squats 5x60Kg, 6x60Kg, 6x60Kg getting better depth now
Bench 3x65Kg, 3x65Kg, 2x65Kg
Pendalay 3 x 8x60Kg
Reverse Machine Flies 3 x 10x170#
Smith Machine Calf Extensions 2 x 15x85Kg
Push Downs 3 x 10x55Kg

Decided that the beginner Fierce 5 has simply been tapping me out so decided to move onto the intermediate program.

Sunday: Upper A
Bench 5x65Kg, 5x65Kg, 3x65Kg
Incline Barbell Bench 3 x 8x40Kg
Lat Pulldown Machine 3 x 8x185#
Barbell Rows 3 x 8x45Kg
Alternating Incline Curls 5x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 12x165#, 12x165#, 11x165#

Really enjoyed the new workout and felt it good.

Today: Lower A
Barbell Squats: 3 x 5x60Kg
Seated Leg Curls: 10x155#, 10x155#, 7x155#
Sit Up Machine: 15x130#, 15x130#, 10x130#
Back Extension Machine: 8x130#, 8x150#, 6x150#
Leg Press: 3 x10x200#
Smith Machine Calf Extensions: 3 x 12x80Kg

[BecomingSmaller]

First Upper B Today
Barbell Overhead Press: 3 x 5x41Kg
Dumbbell Flys: 3 x 10x10Kg
Assisted Pull Ups: 8x-46#, 6x-46#, 6x-52#
Pendalay Row: 5x60Kg, 8x50Kg, 8x50Kg (these were tough after the pull ups, did 3x8x60Kg last time)
Face Pull: 3 x 12x40Kg
Push Down: 3 x 10x55Kg

[BecomingSmaller]

First Lower B
Deadlifts: 5x120Kg, 5x120Kg, 4x120Kg
Smith Machine Lunges: 3 x 8x20Kg
Leg Extensions: 3 x 10x100#
Seated Leg Curls: 4x155#
Sit Ups: 3 x 15x110#
Smith Machine Calf Extensions: 3 x 12x60Kg

The lunges really wrecked my Quads. I can't believe such a simple exercise with light weights could take so much out of them. A big leg day, couldn't finish my leg curls as the pressure from the bar was causing pain on my left quad. Walking was a bit of a struggle. Anyhow, time to man up. Tomorrow morning should be interesting.

[BecomingSmaller]

Last nights upper A
Bench: 3 x 5x62.5Kg
Incline dumbbell bench: 3 x 8x15Kg
Lat pull down machine: 8x190# 8x190# 7x190#
Barbell row: 3 x 8x47.5Kg
Incline dumbbell curl: 6x12.5Kg, 2 x 10x10Kg
Reverse fly machine: 3 x 12x165#

Swapped to incline dumbbells this week as barbell didn’t feel right

[BecomingSmaller]

Lower A last night
Very busy in the gym. Skipped leg press due to it being busy the whole time I was there. Smith machines also busy so did calf raises holding onto a pair of 25kg plates
Squats 3 x 5x65kg, good depth
Back extension machine: 3 x 8x150#
Seated leg curl: 10x155#, 10x155#, 9x155#
Sit up machine: 3 x 15x130#
Calf raises: 3 x 15x50Kg

[BecomingSmaller]

Upper B Last Night, busy gym so had to juggle the routine a little.

Barbell Overhead: 3 x 5x42.5Kg
Pendalay Row: 3 x 8x60Kg
Incline Dumbbell Flys: 3 x 8x12.5Kg
Assisted Pull Ups: 8x-52#, 8x-52#, 7x-52#
Face Pull: 3 x 12x40Kg
Push Down: 10x55Kg, 10x50Kg, 10x50Kg

[BecomingSmaller]

Lower B on Friday 20th;
Deadlifts 3 x 5x100Kg (deload)
Leg Press 3 x 10x210#
Lunges 8 x 20Kg
Abandoned rest due to pain in right quad

Upper A on Sunday 22nd
Bench 5x65Kg 5x65Kg 4x65Kg
Incline Dumbbell Bench 3 x 8x17.5Kg
Lat Pulldown Machine 3 x 8x190#
Barbell Rows 3 x 8x50Kg
Incline Dumbbell Curls 3 x 10x10Kg
Reverse Fly Machine 3 x 12x165#

Lower A on Monday 23rd
Squats 3 x 5x70Kg
Back Extension Machine 2 x 8x160#
Leg Press 10x210# 10x230# 10x250#
Seated Leg Curl 10x155# 10x155# 9x155#
Sit Up Machine 15x130# 15x130# 8x130#
Calf Extensions in Smith Machine 3 x 12x80Kg

Upper B on Wednesday 25th
Overhead Press 3 x 5x43.5Kg
Dumbbell Flyes 3 x 10x15Kg
Assisted Wide Grip Pull Ups 3 x 8x-46#
Pendalay Row 3 x 8x60Kg
Push Down 10x55Kg 10x60Kg 10x60Kg
Face Pull 3 x 12x45Kg

[BecomingSmaller]

Lower B Friday 27th
seated leg extensions 3 x 10x110#
seated leg curl 3 x 10x150#
dumbbell rear lunges 3 x 8x10Kg
sit up machine 3 x 15x130#
Gym too busy to fit in deadlift and calf extensions

Upper A Sunday 29th
bench press 4x67.5Kg 5x66Kg 4x66Kg
incline dumbbell bench 3 x 8x20Kg
lat pulldown machine 3 x 8x195#
barbell row 3 x 8x60Lg
incline dumbbell curl 3 x 10x10Kg
reverse fly machine 3 x 12x170#

[BecomingSmaller]

Last Nights's Lower A

Leg Press 10x250#, 10x270#, 10x290#
Seated Leg Curls 3 x 10x155#
Squats 3 x 5x75Kg
Back Extension Machine 3 x 8x160#
Sit Up Machine 3 x 15x130#
Smith Machine Calf Extensions 3 x 12x80Kg

[BecomingSmaller]

Wednesday Upper B

Busy gym meant I had to start with flys which meant my overhead press was down a bit

Incline Dumbbell Flys 10x15Kg, 10x15Kg, 8x15Kg
Overhead Press 1x45Kg, 4x40Kg, 5x40Kg, 5x40Kg
Assisted Wide Grip Pull-Ups 8x-34#, 8x-34#, 6x-34# (2 plates less assist)
Pendalay Row 3 x 10x60Kg
Push Down 3 x 10x60Kg
Face Pull 12x50Kg, 12x50Kg, 11x50Kg

[BecomingSmaller]

Friday Lower B

Dumbbell Lunges 3 x 8x15Kg
Leg Extensions 3 x 10x115#
Deadlifts 3 x 5x110Kg
Seated Leg Curls 10x155#, 9x155#, 7x155#
Sit Up Machine 3 x 15x135#
Smith Machine Calf Extensions 3 x 12x90Kg

[BecomingSmaller]

Sunday Upper A

Bench Press 1x70Kg, 3x67.5Kg, 5x65Kg, 4x65Kg
Incline Dumbbell Bench Press 3 x 8x20Kg
Lat pull Down Machine 3 x 8x200#
Barbell Rows 3 x 8x65Kg
Incline Dumbbell Curls 7x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 3 x 12x170#

[BecomingSmaller]

Monday Lower A

Squats 3 x 5x75Kg
Back Extension Machine 3 x 8x165#
Leg Press 10x290#, 10x310#, 10x330#
Seated Leg Curls 10x155# 10x155# 9x155#
Smith Machine Calf Extension 3 x 12x90Kg
Sit Up Machine 15x135# 15x135# 12x135#

[BecomingSmaller]

Wednesday Upper B

Overhead Press 3x45Kg, 5x43.5Kg, 5x43.5Kg
Incline Dumbbell Flys 10x15Kg, 10x12.5Kg, 10x12.5Kg
Wide Grip Assisted Pullups 8x-28#, 8x-28#, 5x-28#
Barbell Row 3 x 8x60Kg
Face Pull 12x50Kg, 12x50Kg, 10x50Kg
Push Downs 3 x 10x65Kg

[BecomingSmaller]

Friday Lower B

Deadlift 5x120Kg, 5x120Kg, 4x120Kg
Dumbbell Rearward Lunges 3 x 8x12.5Kg
Leg Extensions 3 x 10x115#
Seated Leg Curls 10x155#, 10x155#, 8x155#
Sit Up Machine 3 x 15x135#
Smith Machine Calf Extensions 3 x 12x100Kg

[BecomingSmaller]

Wednesday Upper B

Overhead Press 3 x 5x45Kg
Incline Dumbbell Flys 10x15Kg, 10x15Kg, 8x15Kg
Wide Grip Assisted Pullups 8x-22#, 8x-22#, 6x-22#
Pendalay Row 8x65Kg, 8x60Kg, 7x60Kg
Face Pull 3 x 12x50Kg
Push Downs 3 x 10x65Kg

[BecomingSmaller]

Sunday 19 Nov Upper A - Felt weak, lifted after spending the day decorating a bedroom

Bench Press 3x67.5Kg, 3x66Kg, 5x65Kg
Incline Dumbbell Flies 6x20Kg, 8x17.5Kg, 8x17.5Kg
Lat Pull Down Machine 8x205#, 8x205#, 6x205#
Barbell Rows 3 x 8x67.5Kg
Incline Dumbbell Curls 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 3 x 12x175#


Monday 20 Nov Lower A

Back Extension Machine 3 x 8x170#
Squats 3 x 5x80Kg
Leg Press 10x330#, 10x330#, 10x330#
Seated Leg Curls 10x155# 10x155# 10x155#
Sit Up Machine 15x140# 15x140# 12x140#
Calf Extension Machine 3 x 12x210#

[DocJekyll]

Great job getting focused, staying the course and dropping all of that weight.

If you travel around the 035 training journals a bit, you will quickly find a few solid squatters around here that will be more than happy to chime in on your squats.

Good luck.

[BecomingSmaller]

Wednesday Upper B

Overhead Press 5x46Kg, 5x46Kg, 3x46Kg
Incline Dumbbell Flys 3 x 10x15Kg
Assisted Wide Grip Pull Ups 6x-16#, 7x-22#, 8x-28#
Barbell Row 3 x 8x60Kg
Face Pull 3 x 12x55Kg
Push Downs 3 x 10x65Kg

[BecomingSmaller]

Wednesday Upper B

A week off as I was busy with family, back to the weights.

Overhead Press: 5x46Kg, 5x46Kg, 4x46Kg
Pendalay Row: 3 x 8x60Kg
Incline Dumbbell Flys: 3 x 10x15Kg
Face Pulls: 3 x 12x55Kg
Tricep Pushdown: 3 x 10x65Kg
Assisted Wide Grip Pull Ups: 8x-28#, 8x-34# (skipped last set - shoulder pain)

[BecomingSmaller]

Friday Lower B

Dumbbell Rearward Lunges: 3 x 8x17.5Kg
Leg Extensions: 3 x 10x120#
Seated Leg Curls: 3 x 10x155#
Deadlifts: 5x110Kg, 5x120Kg, 5x100Kg

[BecomingSmaller]

Sunday Upper A

Barbell Bench Press: 3 x 5x65Kg
Incline Dubbell Bench Press: 8x22.5Kg, 8x22.5Kg, 6x22.5Kg
Lat Pull Down Machine: 3 x 8x190#
Barbell Row: 3 x 8x70Kg
Alternating Incline Dumbbell Curls: 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine: 3 x 12x180#

[BecomingSmaller]

Monday Lower A

Squats: 3 x 5x80Kg
Back Extension Machine: 3 x 8x170#
Leg Press: 3 x 10x335#
Seated Leg Curls: 3 x 10x155#
Sit Up Machine: 3 x 15x140#
Calf Extensions: 3 x 12x105Kg

[BecomingSmaller]

Wednesday Upper B

Overhead Press: 3 x 5x40Kg (deload)
Incline Dumbbell Flys: 3 x 11x15Kg
Wide Grip Assisted Pull Ups: 9x-34#, 9x-34#, 7x-34#
Pendalay Row: 6x65Kg, 8x60Kg, 8x60Kg
Face Pull: 12x60Kg, 12x60Kg, 9x60Kg
Tricep Push Down: 10x70Kg, 8x70Kg, 5x70Kg

[BecomingSmaller]

Friday Lower B

Deadlift: 3 x 5x110Kg
Dumbbell Rearward Lunges: 3 x 8x17.5
Leg Extensions: 3 x 10x120#
Seated Leg Curls: 11x155#, 11x155#, 6x155#
Sit Up Machine: 15x145#, 15x145#, 12x145#
Calf Extension Machine: 12x210#, 12x190#, 12x170#

[BecomingSmaller]

Sunday Upper A

Bench Press: 3 x 5x66Kg
Incline Dumbbell Bench Press: 9x22.5Kg, 7x22.5Kg, 7x22.5Kg
Lat Pull Down Machine: 3 x 8x195#
Barbell Rows: 3 x 8x40Kg (dropped weight to get more horizontal)
Alternating Seated Dumbbell Curls: 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine: 13x180#, 13x180#, 10x180#