T Nation

The Fat Kids Log.


#1

Hey all,

Trying to get my shit together after coming off of a back injury. Nothing too crazy, just some muscular damage that had me laid up for a couple of months. Prior to that i was just spinning my wheels in the gym doing a whole lot of nothing. I managed to get my weight down via the vdiet early last year {dropped from 235 to about 215}. Since then i've got back on the fat boy train and am back up around 235-240.

A little about me. Im 35 around 240 and 5'8. Originally from N London, I played pro rugby for about 6 years before moving to the US. Moved pianos here for a few years and now have a cushy office job. My goal is to drop down to 210 by late May for a vacation/wedding trip to Napa. I then want to get to 200 by the end of the year and stay there.

I started doing a lower carb diet on Monday of this week adding carbs {SWF/IG3/SR} around my workouts. Lower carb has worked well for me before so Im going to ride that train until its time to tweek it. Starting at 2500-2800 cals per day.

I have always enjoyed complexes so decided to start a version of CTs 6 weeks to super hero. More of a crowded gym complex with a strength/power/endurance element and a couple more sets to make up for the lack of movements.

Anyway, all advice welcome here.

Thanks.


#2

Mondays workout:

Done as a complex. Around 60-90 seconds rest after each round.

Deadlift from pins {405lbs} - 5,5,5,5,5,4
Hang clean {185lbs} - 5,5,5,5,5,5
KB swing {95lbs} - 25,25,25,25,20,20

Bench from pins {275lbs} 5,5,5,5,5,5
Bench press {225lbs} 3,3,3,3,3,3,3
Floor press w/ medicine ball - 30,30,30,30,30,30

One thin i forgot to mention in first post. BF is probably close to 25%-30%. I mean, Im fat.


#3

Tuesday workout.

Squat from pins {405lbs} - 3,3,3,3,3,3
Front squat {225lbs} - 3,3,3,3,3,3,3
Jump squat {BW} - 20,20,20, then what ever i could get for the last sets

Military press {165lbs} - 3,3,3,3,3,2 super weak press i know
Push press {185lbs} - 3,3,3,3,3,3
DB swings - to failure x6


#4

Damn impressive numbers coming off an extended hiatus, especially for someone who was ‘just spinning his wheels in the gym doing a whole lot of nothing’ before that. Makes me think I need to get me one of those wheels and give it a couple of spins myself.


#5

I don’t know. The first lift in each complex is a partial so its not like im really moving the weight that much of a distance. All of my numbers are pretty terrible by tnation standards. I think at least.

Maybe spinning my wheels was the wrong term. Before i was laid up i was doing a max OT program. Its was great for me because i was in and out of the gym quickly but everything outside of the gym was terrible. No nutrition plan, booze 7 nights a week, terrible sleep pattern.

Thanks for the positive post though. I think i can do a lot better than those numbers with a little focus.


#6

2/26

Not sure if this is cardio. Walked the dog for 45 mins in my puffy new 70lb weighted vest.

Made myself a prime rib for dinner with roast brussel sprouts. Easy game. 3lb joint + dry rub {salt, pepper, garlic powder, onion powder} throw it in the oven at 400 for 1 hour. Turn the oven off and leave for 3 hours. Reheat at 375 for 30 mins. Never open oven door. And yes, i only ate a about 1/4 of it.


#7

Yeah that’s counts as cardio, moving under a load always does. Welcome to the old folks home.


#8

2/27

Early one today. Did not feel great.

Complex

Bench from pins {275} - 5,5,5,5,4,4
Bench press {225} 3,3,3,3,3,2
Floor press with med ball 25,25,25,24,20,20

Deads from pins {405} 5,5,5,5,5,4
Hang cleans {185} 5,5,5,5,4,4
KB swing {95} 20,20,20,20,20,20


#9

Strong stuff.

Welcome!


#10

2/28

Complex

Military press {165lbs} - 3,3,3,3,2,2
Push press {185lbs} - 3,3,3,3,3,3
DB swings - to failure x6

Squat from pins {405lbs} - 3,3,3,3,3,3
Front squat {225lbs} - 3,3,3,3,3,2
Jump squat {BW} - 20,20,20, then what ever i could get for the last sets

Did a few sets of face pulls also to finish up.


#11

[quote]kpsnap wrote:
Strong stuff.

Welcome![/quote]

Thanks


#12

Doing a yoga class today for the first time. Fingers crossed.

Also, jumped on the scale yesterday morning. 238lbs. Long way to go.


#13

3/2

Complex

Deadlift from pins {405lbs} - 5,5,5,4,4,3
Hang clean {185lbs} - 5,5,5,5,4,3
KB swing {95lbs} - 6 sets of 30 secs

Bench from pins {275lbs} 5,5,5,4,4,3
Bench press {225lbs} 3,3,3,3,3,3,3
Floor press w/ medicine ball - 6 sets of 30 secs


#14

3/3

Complex

Military press {165lbs} - 3,3,3,3,2,2
Push press {185lbs} - 3,3,3,3,2,2
DB swings - to failure x6

Squat from pins {405lbs} - 3,3,3,3,3,2
Front squat {225lbs} - 3,3,3,2,2,2
Jump squat {BW} - 20,20,20,15,15,10


#15

3/3

PM

45 minute walk with with 70lb vest tonight. Dog loves this. Ice is a bitch here in MG County MD.


#16

We’ve had a huge ice issue this winter where I live in the Colorado foothills also. Just a pain in the ass when it comes to walking/hiking.

The dog loves when you wear the 70-lb. vest? He/she must be really invested in your efforts to shape up!


#17

keep fighting the good fight. what position were you? did you play 7, 11 or 15?


#18

[quote]kpsnap wrote:
We’ve had a huge ice issue this winter where I live in the Colorado foothills also. Just a pain in the ass when it comes to walking/hiking.

The dog loves when you wear the 70-lb. vest? He/she must be really invested in your efforts to shape up![/quote]

He sees the vest and knows hes in for at least a 45 minute walk. Usually comes to work with me everyday so gets most of his exercise there. He’s really enjoying the extra walking.


#19

I actually played rugby league for the most part {strange for a someone from the south i know}. Mainly 9 with a couple of run outs at 7 and 13. This was all a good 45lbs ago though.


#20

Just put an offer in on a house so this might turn into a home gym log soon. That would be like Xmas come early for me. No more WSC…