T Nation

From Loser to Bruiser


Used to compete in PL but lately haven't been training for anything specific and have gotten fat and lazy. Goal now is to lose some bodyfat.

Started Monday at 249-lbs. I will post a picture when I get to my home computer. I want to get down to 225, however long that takes. Main lifts (SQ/BP/DL) are basically in maintenance mode.

So far this week:

Squats- 45x10 135x10 225x5 275x3 315x3 350x3 385x3
Prowler- 140x17 sets in 20 min
Crying- 5 min
Cooldown on elliptical- 5 min

Bench- 45x10 135x10 185x5 225x3 250x3 275x3

Following circuit
Dips x 10
Chins (88-lbs assistance) x 10
Rope skip x 50

12 sets in 20 minutes, started on 13th set but only did 10 dips before time ran out

treadmill on incline 3.5 mph for 1 hour


I was wondering what happened to you. Good to see you back on here. BTW, nice avatar, lol.


haha, thanks!


What part of Virginia do you live in?


I live in Fairfax but workout at a gym in Rockville MD because that's close to my work.

How about yourself?


Holy shit. I live in Centreville, but it's more situated in Fair Lakes. If you are interested, you could stop by to train sometime. I bet your commute blows.



Deadlift 135x10 245x3 335x3 385x1 425x1 475x1

Did the following circuit
Kettlebell swing- 50x10
Chins- BWTx1
Kettlebell front squat- 50x10

for 15 rounds in 20 minutes
Elliptical did 5 min walk to cool down

Legs still on fire


before pic from Monday



Elliptical - 1 hr, 700 cals


Weighed 247 in the morning

Walking- 40 min at brisk pace


Bought an e-book (5/3/1 for Powerlifting) this weekend. It laid out a way to structure training if you are not near a meet and want to focus on losing weight, which is my goal now. I am going to restructure my training this way, as this should work better than the bastardized version of crossfit with a few heavy lifts thrown in like I was doing.

Monday- Squat, Reverse Hyperexptension, Leg raises, Prowler -some weight for max reps in 20 minutes
Tuesday- Bench, Incline Dumbbell press, Chest Supported Row, Prowler- 90x10 sets
Wednesday- Walk for 1 hour
Thursday- Deadlift, Good mornings, Ab wheel, Prowler -some weight for max reps in 20 minutes
Friday- Walk for 1 hour
Saturday- Overhead press, Incline Dumbbell Press, Curls, Prowler- 90x10 sets
Sunday- Walk for 1 hour

My reasons for using the prowler so much are:

  1. No other type of exercise gets me as winded, except maybe sprinting but I think there is less wear and tear from prowler pushes since you are not moving as fast
  2. Even though my legs and lungs are on fire I don't find recovery takes that long. I figure this might have to do with the fact that there is no eccentric (lowering of weight) compenent to it.
    C. Even if you are too tired to walk you can still lean on the prowler and get more work in that way.

Hopefully this takes me to the next level. Stay tuned...


Squats- 45x10 135x10 225x3 275x3 315x5 335x5 365x5
Back raises- 0x25x3 sets
Leg raise- 0x15x3 sets
Prowler- 160x17 trips in 20 minutes- breathing hard by the end, got some funny looks
Elliptical- 5 min slow to cool down


Nov 15
Bench- 45x10 135x10 185x5 225x5 240x5 255x5
Incline press- 95x10 145x10x2
Pulley rows- 120x10 180x10x2 210x10
Crunches- 100 reps
Prowler- 90x10 sets, 1 min rest


Deadlift- 135x10 225x3 315x3 355x5 385x5 405x5- felt kinda heavy today
Back raise- 3 sets of 25
Straight leg situps-3 sets of 10

Circuit today
Prowler push- 190 for the length of the indoor court (about 20 yards)
Tire flip for the length of the indoor court (no idea on the weight)

Did 14 sets 1 prowler push in 20 minutes


I like your log title and avi. I'm in.


haha thanks man


Overhead press- 45x10 95x5 140x5 150x5 160x5 150x5 135x5
Superset with
Chins- BWTx2x5 sets

Incline dumbbell press- 35x15 60x10x3 sets
Superset with
Curl- 45x15 75x10x3 sets

Crunches- 100 reps
Prowler- 90x10 sets, 45-60 sec rest

Weighed 248 tonight, would usually weigh in the morning but will be gone all weekend


Squats- 45x10 135x10 225x1 275x1 315x1 335x3 365x3 385x3- got lazy and rushed warmups, probably a mistake because work sets felt like shit
Back raise- 3 sets of 25
Hanging leg raise- 5 sets of 5
Prowler- 140x15 sets, 45 sec rest

Partied like it was 1999 with a friend from out of town all weekend and paid for it today. Most painful workout since that time I missed a booty call because I forgot my phone at home


Bench- 45x10 135x10 185x5 225x5 240x3 255x3 270x3 255x3 225x5
superset with- chins bodyweightx2x5 sets

TRX strap pushups- bodyweightx10x5 sets
superset with- chest supported row- 45x10 90x10 135x10x3 sets

Prowler- 100x6 - 1 minute rest

Deadlift- 135x10 245x3 335x3 385x3 405x3 425x3
got to gym late no time for anything else

Overhead press- 45x10 135x3 150x3 160x3 170x3 155x3 135x5
superset with
Chin ups- 0x2x5 sets

Dips- 0x10 25x10x3 sets
superset with
dumbbell curl- 20x15 35x10x3 sets, like more than barbell - feel more of a pump

Farmer's walks- 50lbs+ whatever the handles weight x whatever the length of the gym (25 yards?)x10 sets, 1 minute rest


Squats- 45x10 135x10 225x5 275x5 315x5 365x3 405x1
DAMN 405 felt like a mule with a fat girl on top today!

Back raise- 3 sets of 25
Hanging leg raise- 5 sets of 5

Prowler- 180x14 sets, 1 minute rest
Cooldown on elliptical 10 min

Had this song on repeat



Bench- 45x10 135x10 185x5 225x5 255x3 285x1 255x3 225x5
superset with
Chins - bwt x2x5 sets

Sled pulls- basically tugging weights with rope- 75x15 yardsx30 sets, only rest to unravel rope- good change of pace from prowler but probably need more weight
some triceps pushdowns to warm up elbows


1 hour walk on treadmill 3.5mph, 3% incline