T Nation

From fat ass to badass


#1

Okay, I,m going to start a training log. For anyone who cares. Its mainly so I can keep progress on something other then my Iphone. I have a meet coming up in march USAPL.

Stats as of last meet ( Nov 5th )
Ht:6'3
Wt:355
Squat:575
Bench:440
Dead:600
Age 20
I am using 5/3/1 And am currently on the second week. Its the first time I,ve really followed a laid out program. My goals are this. I want to gain or maintain strength while losing fat. I am tired of all the excess pounds I am carrying. Don't really care what my weight is, just as long as I'm losing fat. So I will do 5/3/1 and try to eat clean. Not counting calories or anything like that yet. The first goal is just to start eating better in general. Had my body fat measured 33%. Goal is 15%.

Im starting with bench I did this on Wens day 12-14
155x5x1
195x5x1
235x3x1
315x3x1
350x3x1
375x3x1
395x3x1

Assistance
incline bench
75x10x1
85x10x1
95x10x1

15 mins treadmill.


#2

Day two was today, deadlifts.

135x10x2
225x5x1
280x5x1
340x5x1
420x3x1
480x3x1
530x3x1

Assistance
Stiff leg deads
135x10x3
15 mins treadmill


#3

.


#4

#5

BOOM! In mothafucka.

You better not disappoint The Hallowed!

You has stated your goals.

I AM WATCHING YEW!


#6

Oh shit, now I have to represent! haha. :slight_smile:


#7

I'm also trying to lose weight on 5/3/1, good luck man those are some impressive lifts


#8

Thanks man. Good luck to you as well


#9

Had two forms of cardio today. I did 15 minutes on the treadmill as usual. I also cut down some trees. And split the logs. Which is a pretty damn good workout. I decided to start logging what I eat as well.

I slept in today sooo

11:00 am 4 eggs, 3 chicken sausages, strawberries, protein shake.
2:00 pm Turkey sandwhich, onion soup, mac and cheese
6:00 pm Another turkey sandwhich, apple, chips... a small bag
9:00pm protein shake, banana, apple


#10

Sup big man. You can trust I'll be following.


#11

Good shit man.


#12

Been away from the log for a short time. laptop hardrive died. FML. So I did squats last night. My right petella tendon has been hurting so I took it light.

135x10x2
225x8x1
315x5x1
405x3x1
460x3x2
I decided to do two lighter sets of triples. Instead of a heavy single.

Diet
Yesterday
7:24 am Two pieces of cinnamon raisin bread, orange, protein shake.
9:30 am protein shake
12:00 pm beef stew, roll, banana
3;30 pm protein shake, granola bar
7:00 pm turkey sandwich, carrots, apple
9:0pm protein shake, peanut butter

No video of squats. I forgot.


#13

Good shit, buddy. Keep it up.


#14

x2


#15

Thanks storm and Sparr, I plan too.
So today was bench night.
Barx10x1
135x10x1
225x10x1
330x5x1
375x3x1
420x2x1 ( new 2 rep PR )
No video again. I keep forgetting. But will be sure to do it next week.

Diet

Had work off today SOO I was super lazy
1:00 pm ( lol I know horrible ) 4 eggs, two peoces of wheat toast, orange.
3:30 pm protien shake, pre workout
6:00 pm protien shake
8:00 pm buffalo wild wings and buffalo chips... I cheated :-/
10:00 pm protien shake


#16

Well the holidays have been crazayyy. I didn't even log what I ate. But I know it was allot of stuff I shouldn't have lol. Squats tomorrow. Not looking forward to that. My knee is still being a bitch. I already hot it looked at. And of course the doctor said what I already knew he would. " You have to give it rest. Don't lift heavy weights. " Well I have a meet in march so I kinda have to get ready for that! Oh well I shall see how it goes tmmrw. I'm debating on maybe using knee wraps to support my tendons for a while. Maybe it will help?


#17

Do you ever use knee sleeves?

CS


#18

x2 all my knee pain was gone after a few weeks plus the proprioceptive feedback can lead to PR's.


#19

I actually have used knee sleeves. But they were 2xl. And after a while got to loose. so I'm thinking maybe if I order a size smaller. I would have better support.


#20

Was bench night tonight. Brought two new people to the gym. Trying to get enough peeps for a team. So hopefully that works out. Diet is getting back on track after the holidays. man i love food lol. Training was good, I love bench. My little bro benched 135 and is only 15. I found that impressive.

Bench:
Bar 10x1
135x10x1
225x10x1
295x5x1
330x5x1
380x5x1

tricep pushdowns
170x10x1
180x10x1
190x10x1

skull crushers
85x12x3

one arm preacher curls
40x10x3

barbell curls
95x10x3