CaptainFatpants Training Log

[CaptainFatpants]

(All Weights in LBs)

Height: 6' 2"
Weight: 272 lbs.

I have been on the Stronglifts 5x5 program a little over a month. Here is my last workout (Wednesday, January 12th, 2009):

Workout A
Squat 5x5@135
Bench Press 5x5 @ 125
Inverted Rows 3xF (10, 6, 2)
Pushups 3xF (12, 8, 2)
Reverse Crunch 3x12
30 mins of cardio maintaining moderate HR.

Diet
Very Low Carb, High Fat, Adequate Protein
I tend to get about 150 - 220 grams of protein daily and average about 2,000 calories. I supplement with a daily multi-vitamin and one protein shake (50g).

Body Composition
I am not sure about any of my body fat calculations as I have no way of measuring other than with a tape measure. Using a couple of measures, it comes out to approximately 29%, but that could be wildly off. I am more concerned with the end results.

LBM is approximately 190 lbs. I am positive I have put on at least 6 lbs of LBM in the last month alone. The scale weight is only down 4 pounds in 4 weeks while strength, size and density of muscle have changed drastically. Clothes are fitting more loosely now. So far, so good.

Goals
<16% bodyfat - July 1st, 2009
250 lb. bench press - July 1st, 2009
350 lb. squat - July 1st, 2009

[CaptainFatpants]

January 14th, 2009

Workout B
5x5 Squats @ 140 lbs.
5x5 Overhead Press @ 95 lbs.
1x5 Deadlift @ 155 lbs.
3x Pullups @ 0 (10 negatives with kick up)
3x Prone Bridges @ 30 secs.
26 mins. Moderate Cardio @ 134 - 144 HR

I twinged my right bicep during deadlifts although I was able to finish the set. With the exception of that momentary twinge, set was good. Overhead press is becoming difficult. I am coming to realize that my shoulders are very weak.

I had to cut the cardio short due to time constraints. I am not sure how concerned I should be about post-workout cardio.

[KIB]

Good stuff, CF. Nice to see you making progress. Looks like you've got it all worked out. Keep at it

[Mouse]

I twinged my right bicep during deadlifts although I was able to finish the set. With the exception of that momentary twinge, set was good. Overhead press is becoming difficult. I am coming to realize that my shoulders are very weak.

Careful with that bicep CF - make sure you keep those arms straight and locked on deads.
No - one likes the Press (well apart from KIB and Mack ) and most stall on it first so don't stress over this.

Some good numbers though - keep it going

[CaptainFatpants]

Thanks for the feedback, Mouse and KIB. It is much appreciated.

I've got tunnel vision on my goals -- not much is going to deter me at this point.

...
I measured BF% with a tape again. This reading was at 26.1%. I don't think I am doing it right although losing 3% in a few weeks is nice. A better measurement might be that my belt is on it's last hole. Time to get a new belt.

[CaptainFatpants]

January 16th, 2009

Workout A
5x5 Squats @ 155 lbs.
5x5 Bench Press @ 130 lbs.
5x5 Barbell Rows @ 135 lbs.
3xF Pushups (10, 8, 1)
3x12 Inverse Crunches
5 or 6 "Greasing the Groove" Pullups
30 mins. Moderate Cardio @ 134 - 144 HR

I accidentally added fifteen pounds instead of 5 to my squat but got through it easily enough. I am not sure what I was thinking there. I also changed my breathing technique on the squat which has helped.

I also switched to bent-over barbell rows now that my tehcnique looks good and tight. I am not sure if 135 lbs was right, but it felt fine and I was able to get through all 5 sets without cheating.

During my workout, while walking to and from the water fountain, I sometimes will jump up to the pull-up bar and negative down (hence the log entry of "Greasing the Groove").

[CaptainFatpants]

January 19th, 2009

Workout B
5x5 Squats @ 160 lbs.
5x5 Overhead Press @ 95 lbs.
1x5 Deadlift @ 160 lbs.
3x Pullups @ 0 (~10 negatives with kick up)
3x Prone Bridges @ 30 secs.
22 mins. HIIT (Bike)

I decided to move to some HIIT cardio to kickstart my metabolism a little for this week. That was hard, but I can get it done in a shorter period.

I kept the OHP at 95 lbs because I felt that the last workout was too weak and poor form. This one was much easier.

Need to work on DL form. Very sloppy and inconsistent.

I also decided to up my protein intake to 250 grams daily and reduce fat slightly. That should put me at about 2,500 calories daily (40% protein, 4.8% carbohydrates, 55.2% fat). This is pretty much the Metabolic diet without the carb load on the weekends. I just started to read the Anabolic diet by Dr. Di Pasquale and am only just now starting to digest it (pun totally intended). Perhaps I will add a carb load weekend after I understand it completely.

[KIB]

Good job with the negatives on the pull-ups, CFP. The day you do a full set of pulls is coming sooner than you think!
That's a super-fine breakdown of your food intake. You cooking to meet those specs?

[CaptainFatpants]

Good job with the negatives on the pull-ups, CFP. The day you do a full set of pulls is coming sooner than you think!
That's a super-fine breakdown of your food intake. You cooking to meet those specs?

I am cooking to get close. I figure if I set a finite goal like that I will always come close (ballpark) and that should be sufficient.

I just need to make sure I stay on the fat burning side of the metabolic equation and get enough protein. I figure the fat will come off steadily. I don't feel a need to try to get massive losses of fat as that will most likely eat into any muscle gains I am getting.

[CaptainFatpants]

January 21st, 2009

Workout A
5x5 Squats @ 165 lbs.
5x5 Bench Press @ 135 lbs.
5x5 Barbell Rows @ 140 lbs.
3xF Assisted Dips (12, 8, 3)
5+ "Greasing the Groove" Pullups
23 mins. HIIT Cardio

The dips are insane. My shoulders felt completely depleted after bench and then the dips. I really need to work on posture -- shoulder dislocations, etc. I weigh so much and my shoulders and chest are weak by comparison that pushups and dips are very hard.

The HIIT is kicking my ass. Once I get off the bike or elliptical I feel completely toast (in a good way).

[rere]

Go CaptainFatPants!

[CaptainFatpants]

January 23rd, 2009

Pre-workout Stretch and Warm-up
3x10 Birddogs
2x30 sec. Scap. Stretch
2x30 sec. Bridges
2x30 sec. Pec. Stretches


Workout B
5x5 Squats @ 170 lbs.
5x5 Overhead Press @ 100 lbs.
1x5 Deadlift @ 165 lbs.
3x Pullups @ 0 (~10 negatives with kick up)
3x Prone Bridges @ 30 secs.
22 mins. HIIT (Recumbent Bike)

Moved over to the recumbent bike and continued with the HIIT -- still hard as hell.

I made the OHP my little biotch today. I thought for sure I would stall, but I owned it. I even pointed at the bar after I racked it and told it as much -- then I laughed, realizing how silly I was.

I powered through the squats very easily and increased the speed with which I came out of the hole. Nice feeling there.

[CaptainFatpants]

January 26th, 2009

Workout A
5x5 Squats @ 175 lbs.
5x5 Bench Press @ 145 lbs.
5x5 Barbell Rows @ 150 lbs.
5+ "Greasing the Groove" Pullups
30 Minutes of Pickup Basketball

I skipped the dips because of shoulder pain. I have been doing some serious stretching of my shoulders (scap sretch, pec stretch, shoulder dislocations, etc) and the soreness of my shoulders precluded me from enjoying dips. My shoulders were massively fatigued and sore before bed -- much better this morning.

The cardio machines were full by the time I finished the workout, so I played some moderately intense basketball.

I see a foam roller and off-days set aside for soft-tissue work and stretching in my future. I am about as limber as a Louisville Slugger.

I also really need to keep a notebook in my gym bag a I repeatedly put the wrong weight on for some routines.

[CaptainFatpants]

January 28th, 2009

Workout B
5x5 Squats @ 180 lbs.
5x5 Overhead Press @ 95 lbs.
1x5 Deadlift @ 170 lbs.
3x Pullups @ 0 (~10 negatives with kick up)
18 mins. HIIT (Recumbent Bike)

Missed on OHP during warm-ups and decided to lower back down to 95 lbs. I just have too much pain in my shoulders.

I read Starting Strength by Mark Rippetoe and Lon Kilgore -- very insightful. It changed my squat somewhat and prompted me to change my OHP (I was using hip drive) -- I may have to drop way down and do it correctly. I got Practical Programming, also by the same authors, and just started reading that. I am still a novice and don't need periodization yet so this will just be a primer.

I am focusing on my shoulders since they need the most work. Ghost knives, shoulder dislocations, and lat pulldowns with an elastic band before and after workouts. I also do them on off-days. My shoulders are constantly sore from the stretching and OHP.

[CaptainFatpants]

January 26th, 2009

Workout A
5x5 Squats @ 195 lbs.
5x5 Bench Press @ 150 lbs.
5x5 Barbell Rows @ 155 lbs.
3xF Push-ups @ 10, 8, 4
5+ "Greasing the Groove" Pullups
12 Minutes Elliptical HIIT (30sec on, 60sec off)

Last WO was squats @ 185 lbs but I didn't write it down correctly. I jumped up 10 lbs again on squats and finished nicely. I can see good progress and know I am building a very solid foundation.

Push-ups were tough because I was worn out from the other exercises, but I know I am getting stronger at them and more stable.

Pushed myself hard but not so hard that I can't type this e-mail out post-workout.