FatGuyNoMore's Training Log

[FatGuyNoMore]

No worries GKW... I dont know when its going to stop hurting, they actually popped out a bit when i started working out... maybe 6 months... probably less if i stopped working out but thats NOT going to happen unless I tear something because Im never going to be weak or fat again...

Todays workout

Squat: 115b 5x5 (got stronger again on last set) forgot to suck in my gut and my spot on my hip felt like someone was stabbing me again)
OHP : 80lb 5,5,5,5,5 (I had to push press reps 5 on set 4 and 5 so Ill go again with this weight next time)
DL: 115lb 1x5
Pullups: 9,8,8 band assisted, abs hurt
Prones: did em... didnt hurt so bad...

[groundskeeperwillie]

because Im never going to be weak or fat again...

Yeah baby!


gkw

[FatGuyNoMore]

Squat: 120lb 5x5...
Bench: 105lb 5x5 (Weights getting heavy, slowing down on my last 2 reps every set... very close to failure)
Inverted Rows: 11, 9, 9 (feet on floor...)
Pushups (incline from bench): 12, 10, 9.
RevCrunch: Uh yeah... no... abs still suck... might try them tonight if i get a chance...

[FatGuyNoMore]

Actually warmed up this morning...

Squat: 125b 5x5 (feeling heavier but still not slowing down yet... wont be too long though)
OHP : 80lb 5,5,5,5,5 (good form this time and finished strong this time around, time to move on!)
DL: 120lb 1x5 ( i keep wanting to put some bigger plates on the bar but it still feels heavy in my arms so i dont)
Pullups: 9,8,9 band assisted, abs hurt
Prones: did em... didnt hurt till last set.

[groundskeeperwillie]

Hey FGNM. Good, solid and sensible progress. You'll go far!


gkw

[FatGuyNoMore]

Thanks Willie... your the inspiration...

My back is out from saturday (id go to a chiropractor but hed just tell me to stop lifting)... I think im hyperextending my back on the squats and deads (doing too much arch) had a heating pad on my back yesterday... i see mehdi's got something on that and i think ill skip a workout and just focus on getting my glutes to fire...

My one year old was up and down all night (teething), between that and my back I felt like crap this morning... and it showed...

Squat: 130lb 5x5... tried to be more upright, less arch... felt really strong, felt like I could have done 150.
Bench: 110lb 5,5,5,5,3 (complete failure, felt like a 195lb weakling, got my feet on the floor for once thought)
Inverted Rows: 10, 6, 6 (feet on floor... again the 195lb weakling)
Pushups (incline from bench): 11, 8, 6.
RevCrunch: Uh yeah... no... abs still suck...

Im thinking about knocking out a set or two of the bench tonight with some more rows as well... I know you guys arent into the whole two a days thing but I feel like i didnt gave it everything...

[groundskeeperwillie]

Yo man listen. You do what you think you need to mate, but be careful about training 2 days in a row. Sods law says that on the second day you will feel as strong as the Hulk, and be able to lift the house off it's foundations, but the next scheduled workout you'll be as weak as a kitten! Also you've got a bad back, that's bound to have an effect on your other lifts, and you've got a teething baby to look after as well! Have your normal rest day dude and try and feel a little less guilty .

Stay Strong


gkw

[FatGuyNoMore]

Nothing huge willie, 1 set of bench (plus warmup) 12 hours after workout, some rows, and a few real pushups... nothing huge, mostly just quiet time for me.

[pagangoddess]

btw @crypticburn dragon flags are freaking amazing... its on my "things to do when your a man" list.

You have one of those lists too.

Nice job on the fat loss. It's incredible to think of losing that much weight. And good luck getting sleep with a one year old. When my daughter was one she was only sleeping 6-7 hours. She'll be 9 this summer and still has trouble sleeping.

[FatGuyNoMore]

Never get into the power rack scared... I was this morning... I was questioning everything... feet placement, where my hips were, path of the bar... everything...

Squat: 135b 5x5 (heavy heavy heavy felt like it was 200 on my back... im thinking about backing down to 120 and really focusing on my form, see above about being scared.)
OHP : 85lb 5,3,2,2,4 (wow, heavy, form was all over the place, i think im going back to 80 for one workout)
DL: 125lb 1x5 (hoh hum, if i only had stronger forearms)
Pullups: 8, 4, 3, 3 band assisted, really slow form, (i was kipping them a bit) abs didnt hurt at all (maybe a corner turned?)
Prones: did em... didnt hurt till last set, last 15 seconds... might add time next go around.

@Goddess, yeah sleep is overrated... too bad im still wanting more... my 4yo keeps coming in on me in the middle of my workout and picking up his 5lb kettlebell... its a distraction but a nice one.

[pagangoddess]

Never get into the power rack scared... I was this morning... I was questioning everything... feet placement, where my hips were, path of the bar... everything...

Squat: 135b 5x5 (heavy heavy heavy felt like it was 200 on my back... im thinking about backing down to 120 and really focusing on my form, see above about being scared.)

IMO the mental side of training is more difficult than the physical. That being said one way of jumping that hurdle might be walk outs. I'm going to try them on Friday to see if it will get me past my own roadblock.

Basically you load up the bar with more weight than your working set, get it on your back and step back as if you're going to squat. Then rerack it. I need to get past 130 lbs so on Friday I'm going to load up 150 lbs and walk it out. Hopefully it will make 130 lbs seem more doable.

@Goddess, yeah sleep is overrated... too bad im still wanting more... my 4yo keeps coming in on me in the middle of my workout and picking up his 5lb kettlebell... its a distraction but a nice one.

My daughter wants to workout with me but right now she is too young for the gym to allow it. But in a couple of years she'll be able to.

[FatGuyNoMore]

Workout A
Squat: 130lb 5x5... tried to be more upright, opened up my hips and got really deep...
Bench: 110lb 5,5,5,2,2 (complete failure, felt like a 195lb weakling, im going back to 100 next workout)
Inverted Rows: 9, 7, 5, 7 (feet on floor... again the 195lb weakling)
Pushups (incline from bench): 12, 8, 9.
RevCrunch: 12, 10, x - TODAY is a new day... yeah im weak in the squat and bench but I did reverse crunches for the first time in 3 months (since my surgery)... it was hard... a lot harder than it used to be... i only did two sets until i see how the react.

[groundskeeperwillie]

Well done on the RC's FGNM. Really hope the ab exercises work out for you dude.


gkw

[FatGuyNoMore]

Squat: 135b 3x5 - Tried low bar position, moved my heels out and pushed out my knees... felt really, really strong, felt like i could do another 50 easy.... I also tried going with my thumbs on top and moved the hands in, this really hurt my wrists so Im either doing something wrong or im moving my hands in too far... i messed up trying to rack the weight in between sets 3 and 4 and just about did a good morning (that ended the set right there)... sooo, i think im going to do some empty bar practice and some box squats (maybe with a broomstick?) until i get this right and get deep enough, im also going to move the saftey bars on the power rack to as close to parallel as possible so i dont have to think about if im going deep enough ...

Did i mention that my right knee has some long term damage from carrying around 380lbs for too long, that and the whole form thing i dont mind taking my time on the squat and waiting for my dvd (i just picked up rips starting strength dvd on friday)...

OHP : 80lb 5,5,5,5,3,2 (form was all over the place on the last set, wrists hurt from the squats)
DL: 135lb 1x5 (hoh hum, if i only had stronger forearms)
Chinups (palms away): 10x1 band assisted, (first time doing these since starting stronglifts, forearms really sore)
Prones: did em... 3x30sec

[FatGuyNoMore]

@ GKW - abs are sore... but not overly... going all three sets next time!