T Nation

From Fat Boi to Strong Boi?

Hello,
so I did do some strongman training a while ago (7 years ago) but was only training for about 5/6 months and lost motivation for it. 7 years on I’ve had 2 kids and now I’ve got that “dad bod”.
I have known for a while now that I’ve put on a fair bit of weight so I decided to do something about it, and do something I can enjoy at the same time!

So bit of info on me.
26, Male, 6ft and current weight is 115KG (06/02/2020) from Scotland

So my main aim, is lose a good bit of this weight, would like to get down to 100kg for now and build up some strength as I have worked in an office environment and haven’t been near a gym.

I have been cutting calories and being doing some basic lifting, bench, squat, chest press, deadlifts, nothing big as I’m cutting a lot of weight to start so I’m mainly focusing on cardio work, bike & running.

28/02 managed to cut my weight down to 107kg, now to start lifting a bit better and have decided on a 5x5 strongman routine.

29/02/20
Bent Over Rows
Bar x 10
40KG 5x5
Deadlifts
60KG x 10
90KG x 5
110KG 5x5
Lat Pull Downs Wide Grip
30KG x 10
50KG 3x10
Concentration Curls
12KG 5x5 each hand

01/03/2020

Bench Press

Bar x10
40KG x10
65KG 5x5
Chest Press
30KG x 10
45KG 4x5
55KG x5
Dumbell Flys
14KG 3x10
Peck Deck Machine
20KG x20
35KG 4x15
20KG x36 mate challenged me to fail
Skull Crushers
14KG x20 x20 x20
Curls with bar
10KG 3x15
Concentration Curls
10KG 3x10

03/03/2020
Going up to visit my brother, he has his own Gym and competed in Strongman events and was u105KG champion back a few years ago, also competed at British level but damaged something in his intercostal so he doesn’t lift big now due to this!
Thought it would be good to have a look at some of the strongman equipment etc and get a feel for some of the stuff.
Bench Press
Bar x10
40KG x5
50KG x3
60KG x3
70KG x1(pb)
80KG x1(pb)
85KG x1(pb)
90KG xf nearly had this
Dead Lifts
60KG x 10 my form is bad
80KG x 5
100KG x 3
120KG x 2
150KG x 1
160KG x 1
170KG x 1 (pb)
180KG x 1(pb)
185KG x F
My Form is bad on these, end up pulling with my back for some reason I cant seem to engage my legs :slightly_frowning_face:
Dumbell Press
30KG x1
32.5KG x 1
35KG x F

still a lot more to try out, I had fun though I guess that’s what counts.
I also struggle a lot with squats, cant seem to get deep enough so I was looking for tips from him for these, turns out my natural hinge for hips is slightly wider than I have been doing and I must say I have been able to get aot lower since changing my stance.

06/03/2020
Bench
Bar x10
40KG x 10
65KG 5x5
Military Press
Bar x10
40KG x5
50KG 5x5
Chest Press
20KG x 10
30KG x 10
40KG x 10
50KG 3x5
Curls With Bar
20KG 3x10
10KG x 15
Skull Crushers
18KG 3x20

24/02/2020
So I had a bit of a cheat weekend, eat some bad foods etc, but I did play a full 90mins of football, just signed for an amature football team so im now playing every Saturday for them.
Started with a 1mile run (good pace, 11 mins)
Squats
Bar x10
40KG x 5
70KG 5x5
Chest Press
20KG x 10
50KG 5x5

Finished with 5km on the bike at a fast pace.

11/03/2020
Deadlifts
60KG x 10
80KG x 5
110KG x 2
120KG 5x5
Lat Pull Downs Wide Grip
30KG x 10
50KG 3x10
Upright Rows
Bar x 10
40KG x 5
45KG 3x5
40KG 2x5 dropped the weight but did an extra set
Curls
12KG 3x10 Each Hand
15KG x10
Skull Crushers
20KG x20 x20 x20 x20 .

main purpose of my journal is to keep up with myself, I just wanted to note it down somewhere so I can check it and keep track of my progress. I would love any feedback/tips on lifts or different exercises to try etc. HAPPY LIFTING :muscle:

1 Like