FatGuyNoMore's Training Log

[pagangoddess]

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)...

That is the best attitude to have. I plowed through my squats and ended up having to deload to the bar so I could iron out technique issues.

Nice job on the ab work!

[FatGuyNoMore]

Workout A
Squat: 135lb 5x5... tried to be more upright, opened up my hips and got really deep... felt strong... but the low bar position really sucks on my hands and wrists... its like i just dont fit. It feels great the first set or two, the way the bar gets trapped on your back but after that, everything just hurts.
Bench: 100lb 5,5,5,5,5 (bar felt light, well cause it was)
Inverted Rows: 8, 8, 8, 6 ( i do an extra set trying to build up endurance)
Pushups (on the floor like a big kid / incline from bench): 5/8, 3/6, 2/4
RevCrunch: 12, 12, 12 - abs hurt, but not where i couldn't do them

[pagangoddess]

The low bar position is difficult. I've had to work extra hard to master it and it still give my shoulders a fit at times. I don't think there's anything wrong with doing high bar squats. I did for quite some time and have only recently switched.

[FatGuyNoMore]

I think Im going to move to front squats for a while... i want to do ass to grass back squats with an empty bar and some box squats until my form and my back gets right... ill do these as warm ups...

After squating the other day (actually the last couple of times) my extreme lower back is inflamed all the time, plus i think im too low on my low bar position cause it feels like my wrist is gonna break on squats... sucks cause im only 50lbs away from my bw and i feel like i could do it right now... but im not going to hurt myself trying to get there.

i used to do front squats without any lower back pressure... might add an extra set of deadlifts or add some natural ghr's to make up for it... thoughts anyone?

[FatGuyNoMore]

Squat: 45lb 7x5 - box squats, low bar, until i decide if im gonna do fronts or not im gonna keep practicing boxes - ill add some weight next time... although from the way my quads and glutes feel im still working them...
OHP : 80lb 5,5,5,5,5, (strong until last 2 last set, will try 85 again)
DL: 140lb 2x5
Pullups: (bicep dom, band assisted):8, 5, 4 followed by 8 jumpups w/negatives.
prones : did em' - wife watched my form to keep my butt down.

lost an inch off my waist in last month, dropped 4lbs since i started... my scale has too fat% settings... i was 30% and 13.5% using either way... i think the truth lies somewhere in between... I was 19.5% last time i had someone that knew what they were doing with calipers... i have a pair but im terrible at doing it. I cant see any definition (was that around 15in my abs so im guessing somewhere around 17-18% based on weight and how i look in the mirror. anyone know what percentage you have to have to see them?

i need to eat more but being a ecto im and a former fat guy its hard.... ive gotten really strict with myself last week (95% compliance) or so but bumped my calories up to 3000 but still precision nutrition compliant.

ordered a TRX today to help with some low back and glute activation things i want to do...

[FatGuyNoMore]

EDITOR: This is long, and rambling, mostly wrote it for me... hell i dont even know if anyone but me is reading this.

Im pissed off today, dont really know for sure why but its mainly cause my back hurts and i suck at squating... got my starting strength dvd two days ago and i stayed up late last night watching only the squating portion again and again... fell asleep watching it... which makes for some weird dreams.

When I made the decision to change my life, i did just that... i forgave myself for my mistakes (and still do several times a week), i moved on... i cut it off... reminds me of a gymjones article i read http://www.gymjones.com/knowledge.php?id=15.... about attitude and moving on...

From article...

In Dune, Frank Herbert called it "the attitude of the knife,” cut off what's incomplete and say “now it has finished, for it has ended there.” So finish it, and walk away, forward. Only acts undertaken with commitment have meaning. Only your best effort matters. Life is a Meritocracy, with death as the auditor. Inconsistency, incompetence and lies are all cut short by that final word. Death will change you if you can't change yourself.

Too say no one believed me when i started this transformation would be understating it... but i moved forward with a plan and bunch of little attainable, achievable goals... someone on this site quoted someone else when they said success breads success... each week i lost weight built on the one before it like an avalanche...

after 50lbs came off people still laughed at me, scoffed at me, said "good job, even if you never lose another pound you've done great..." great? are you freaking kidding me? I weighed 330 lbs at the time... im still a big fat pig?!

there were bets openly made... about if and when id fail... how much weight id lose and gain back etc... i made counter bets... i cleaned up on all of them and bought my self a used power rack and and nice set of powerblocks... and i got some new friends (mostly bodybuilders, lansing doesnt really have a huge powerlifting scene that i have found yet) because i am a firm believer in you are the average of the five people you spend the most time with... this is HUGE to your success, not just in lifting, but in life... i never truely understood this until recently.

Will i ever complete in a competition? dont know, not because i wont be strong (strong means something else than pure strength to me) one day, but because i havent made up my mind yet.

Im a fan of Dave Tates writings... hes got this Strong(er) program i want to do someday... maybe after i get to 1xbw on my squat, maybe 1.5 dunno... but my wife bought me a couple of his tshirts when they went on sale a while back... Someone whose strong(er) is Strong because of Extraordinary Resolve.... Some guys at work were picking on me abut it yesterday... some kid, others I think are jealous... Im fitter and stronger than almost all of them...

Today I am weak.... but Im Stronger today than I was a year, a week, a day ago... Im Strong(er) because I have Extraordinary Resolve.

I will not quit, I will not rest, I will never give up.

[pagangoddess]

EDITOR: This is long, and rambling, mostly wrote it for me... hell i dont even know if anyone but me is reading this.

As I was reminded at one point, you'd be suprised the number of people who pay attention and who genuinely care what goes on with you.

Your whole post just goes to show that not only are you strong of body but you are strong in character. You beat the odds regardless of what anyone has thought or said of you. You made your own way and you have been successful. Be proud. Most NEVER make it that far.

Sometimes it's tiring to hear all the negativity from other people. It's one of the reasons I spend so much time here. Be true to yourself. Always remember this:

I will not quit, I will not rest, I will never give up.

I didn't realize you were in Charlotte. You're not far from me at all.

[FatGuyNoMore]

Thanks... yeah... I noticed your in Battle Creek... Im in between Charlotte and Potterville... not a whole lot of hard core gyms around this area... I thought about opening one up in Charlotte and starting a crossfit affiliate here... but im not ready to change careers yet... and i dont have the bandwidth either...

right now my gym has one member... me.... well me, metallica, and my 1yo and 4yo boys...

One of these days Ill get around to posting some pics... maybe even the REALLY old ones of the person i sneaked up on and murdered one night.... those will burn your eyes out... i promise.

more later... my 4yo is wanting to play some of his games on the computer...

[groundskeeperwillie]

Hey FGNM. When I read your first post in your log, I knew you were something special. Going through what you did with all the painful surgery, and THEN starting a strength routine, man I have so much respect for you and your attitude. Sod the guys at work, just keep taking their money, all of them are jealous, even the ones that kid you on about it. Spend the cash you win on your kids and laugh at the idiots at work while you're doing it.

We all have days when we feel low, me too, but we're still here, posting progress, and it's all down to the iron. High or low, happy or sad, it's always there to vent the feelings on, and it don't care one way or the other.

And

I will not quit, I will not rest, I will never give up.

I believe you when you say this, and I believe in you.


Stay Strong

gkw

[FatGuyNoMore]

Yeah Willies back... the man i want to be when i "grow up"...

GO REDWINGS!!!!

[FatGuyNoMore]

Thanks willie and goddess... i get these moods sometimes where im just mad at the world for not understanding what im trying to do...

Oh yeah... back is still messed up... going to see chiropractor and exercise specialist (same guy) this week to figure out my issue(s)... then go from there...

Squat: 145lb 5x5... tried to be more upright, opened up my hips and got really deep... felt strong... but the low bar position really sucks on my wrists... its like i just dont fit.
Bench: 105lb 5,5,5,5,5
Inverted Rows: 8, 9, 5, 5 (feet on floor - i do an extra set trying to build up endurance)
Pushups (on the floor like a big kid with pushup bars / incline from bench): 6/8, 3/7, 2/6
RevCrunch: 12, 12, 12 - abs still hurt from prones...

[pagangoddess]

Thanks willie and goddess... i get these moods sometimes where im just mad at the world for not understanding what im trying to do...

I understand. I've been there lately also. But you're doing the right thing.

Squat: 145lb 5x5... tried to be more upright, opened up my hips and got really deep... felt strong... but the low bar position really sucks on my wrists... its like i just dont fit.

I'm not sure if this post will help but I "borrowed" it from H's log. I hope RB doesn't get me for copyright.

You're not "holding" the bar, are you? Wrists straight, elbows back and your palms pushing the bar into your shoulders. It does take some getting used to.

[FatGuyNoMore]

I keep forgetting to try an keep my elbows up.... will try again tonight during "practice" before tomorrows workout.

[FatGuyNoMore]

Squat: 150lbs 5x5 (will do this again as my depth was spotty on a couple reps)
OHP : 85lb 5,5,5,4,3 (strong until last 2 last set, will try 85 again) - i join gkw in my distaste for these things... id like to find the inventor of this exercise and personally take an interest in seeing him suffer.
DL: 145lb 1x5
Chinsups: (band assisted):10x1
RevCrunch : 3x12 not fun... well ok they're fun cause I know my abs are getting stronger...

Went to chiropractor... said my back wasnt out but my hips were flat... like 30deg instead of 37deg... guess ill keep working on that... other than that he said keep lifting...

[pagangoddess]

Went to chiropractor... said my back wasnt out but my hips were flat... like 30deg instead of 37deg... guess ill keep working on that... other than that he said keep lifting...

Interesting. What are doing to improve it?