T Nation

Thrillhunter's Training Log


#1

Alright folks, so a little background on me. 2 years ago, I was somewhere in the 400lb + Range. I say this because when I would step on a scale, it would go up to 400 and then display " ERROR", my fat ass was unable to be weighed on a standard human scale… Fast forward to today, I am currently at 269lbs. I have been keeping a fairly solid workout regimen, however, some outside sources definitely contributed to a halt in my progress… I have now eliminated that X factor, and I am planning on hitting it as hard as I possibly can.

Current stats/schedule

Age: 29
Height: 6,4
Weight: 269lbs
BF% : 45-50%

I am at the gym M-F and sometimes on either Sat or Sun, depending on what the weekends demand of me.

I am currently alternating on a weekly basis. For example, week 1 I do heavy weight low reps, next week I do “lighter” weight, and high reps.

“Light” Meaning 3 sets of 5, of one or more of the parenthesized exercises

Leg Day consisits of

-Goblet Squats
-Hack Squats
-Squats
-Leg Press
-Linear Leg Press
-Leg Curls
-Leg Extensions
-Seated Calf Press
-Standing Calf Press
-“Light” Chest ( Either Arnold Press, Bench, Incline/Decline Bench)
-“Light” Bicep (Preacher, Spider, Dumbell Curls)

  • “Light” Tricep (Rope, Extensions, Skull Crushers)

Chest Day

-Bench Press
-Incline Bench
-Decline Bench
-Chest Press
-Dumbell Press
-Flat Flys
-Incline Flys
-Close Grip Bench Press

  • Delt Flys
  • Pec Flys
    -Seated Dips
    -Standing Dips

“Pull Day?”

-Dumbell Curls
-Hammer Curls
-Barbell Curls
-Shoulder Shrugs
-Rack Deads
-Deads
-Rows
-Tbar Rows
-FacePulls
-Kowalski rolls
-“Light” Chest
-“Light” Tricep
-Military Press
-Farmer’s Walks

“Core Day”

-Leg Raise
-Scissor Kicks
-Hamstring Extensions
-Leg Press
-Cross Cable Flys
-Farmers Walks
-Preacher Curls
-Sit Ups
-Push Ups
-Bicycle Kicks
-Bench Press
-Wind Sprints

My 5th Day I generally mix things up, and hit every group, varying a focus on a certain muscle group depending on my mood for that day.

I will be updating this with my progress, but for reference, my current personal bests are as follows

Squat: 135 for 10
Bench: 185 for 7
Deadlight: 245 for 6


#2

AND IN FOR PROGRESS!!!

Glad to see you in here!!!


#3

Congratulations on the weight loss so far; I’ll definitely be following…

…but that routine is a total clusterfuck. Do this instead:

Chest Day

-Incline Bench
-Decline Bench
-Dumbell Press
-Pec Flys
-Triceps pushdowns
-Lateral Raises

(can superset the laterals with the pushdowns if you want)

“Pull Day?”

-Deads
-Pulldowns
-Dumbbell Rows
-FacePulls
-Rear Delt Flyes
-1 kind of curl, just whatever you fancy
-Farmer’s Walks

-Squats (heavy)
-Goblet Squats (light)
-Leg Press
-Leg Curls
-Leg Extensions
-Seated Calf Press
-Standing Calf Press

And I would abandon your core day completely.

Seriously, that routine was bad. There was more redundancy in there than a Thatcher-era mining town. Nobody, and I mean nobody needs ten exercises for their chest.


#4

Congrats on the progress so far, in for the ride.

You may want to check out the log Do Meatheads Dream of Iron Sheep, Andy is about your size after losing a lot of weight, and is strong AF.


#5

Awesome progress so far. Crazy high volume especially for being in a calorie deficit (assuming) I would stick to 4 exercises for each body part minus bi and tri. I would stick to 2 or 3 for them. Also I like to do higher reps around 12 or so and cut rest time to about 45 seconds max. Keeps the heart rate up


#6

@thrillhunter

I like the idea of simplifying the routine too, but I would go much further with the simplicity.

Lower:
Squats
Deadlifts
Lunges
Calves

Pull:
Pullups
Bent Over Rows
Parallel Grip Cable Row
Biceps

Press:
Bench Press (Dumbells if you prefer)
Military Press (Dumbells if you prefer)
Dips
Triceps

OFF or Repeat or Core or Long Walk or Any Sport…just don’t be too wrecked for Squats the next day.

ALSO GET IN HERE WITH AN UPDATE!!! :smiley:


#7

Per Yogi’s advise, I have taken a slightly different approach. Saturday, and Sunday are generally my rest days. So this morning I was back at it dark and early. : D

-Incline Bench
5x95
5x95
5x95
5x105
5x105
5x105

-Decline Bench
10x85
10x85
10x85
10x85

-Dumbell Press
10x100
10x100
10x100
8x100

-Pec Flys
12x135
12x135
12x135
12x135

-Triceps pushdowns
10x85
10x85
10x85
10x85
7x85 (Owwww, lol.)
-Lateral Raises

This was my “burn out” set, at this point my arms and chest are already feeling like soggy noodles, but I push on!

10x25
10x25
10x25
10x20
10x20
10x15
10x15
10x10
10x10
10x5
10x5

Tomorrow will be my pull day, and will update when I have regained feeling in my arms. XD

As always, any input or advise will always be greatly appreciated.


#8

-Dead Lift

135 x 6
185 x 6
235 x 6
235 x 6
245 x 6
245 x 6

-Pulldowns

115 x 6
130 x 6
145 x 6
145 x 6
160 x 6

-Dumbbell Rows

45 x 6
45 x 6
50 x 6
50 x 6

-FacePulls

42.5 x 12
42.5 x 12
42.5 x 12

-Rear Delt Flyes

105 x 6
115 x 6
130 x 6
130 x 6

Spider Curls

70 x 12
70 x 12
60 x 12
50 x 12
40 x 12
40 x 12

-Farmer’s Walks

150lb Dumbell in each hand, 25 steps forward, 25 back. 50 “feet” per “set” repeat 3 times, cry as my wimpy girly hands grow manly callouses of manliness.

I will also start updating this with my daily food intake as best as I am able.

Breakfast

4oz Chicken Breast
2 Cups Broccoli lightly salted
900mg Omega 3
1000mg Vitamin C

Lunch

1 1/2 Cup Extra Lean Ground Beef. Garlic, Onions, Pepper, Red Pepper Flakes, Hot Sauce
1 Cup Cabbage, 4 Small Radish’s, (Olive Oil, Vinegar, Light Salt)
900mg Omega 3
1000mg Vitamin C

Dinner has not occured yet, but will be as such

4oz Oven Baked Salmon (Lemon, Salt, Pepper)
1 Cup Spinach, 1 Cup Cabbage, 1/2 Cup Romaine. (Olive Oil, Vinegar, Light Salt)
1000mg Vitamin C


#9

this made me LOL a bit, edit for gender neutral…

And I like the direction this log is headed!!!


#10

I’m glad I can provide a hearty chuckle. : )

Today was the I hate myself, and pray I do not have to interact with any stairs day.

-Squats (heavy)

95 x 10 (Warm Up)
135 x 6
135 x 6
185 x 4 (New Personal Best)

-Goblet Squats (light)

100 x 10
100 x 10
100 x 10
100 x 10

-Linear Leg Press
(I am only counting the plates, and ignoring initial weighted resistance on machine)
270 x 6
450 x 6
540 x 6
720 x 6
720 x 6

-Leg Curls

105 x 10
120 x 10
165 x 10
165 x 10

-Leg Extensions

115 x 10
115 x 10
130 x 10
130 x 8 (Legs are wiggling like a new born deer at this point)

-Seated Calf Press

450 x 12
450 x 12
540 x 12

-Standing Calf Press
(Unfortunately, my gym does not have a standing calf press available so I improvised with a rack and barbell)

765 x 7
855 x 7
855 x 7

At this point, I am nearly crawling back to the locker room dreading the idea of bending to remove my socks and shoes.

Breakfast

7oz Grilled Salmon
2 Cups mixture of Broccoli, Cauliflower, and Carrots
1000mg Vitamin C

Lunch!

4oz Grilled Chicken
1 Cup Cabbage, 1 Cup Spinach, 4 Medium Sized Radish’s (Oil, Vinegar, Salt)
1000mg Vitamin C
900mg Omega-3

Dinner
2 Cups Lean Ground Beef
2 Cups Romaine, 1 Cup Spinach (Oil, Vinegar, Salt)
1000mg Vitamin C