FatGuyNoMore's Training Log

[KelDG]

I had to register to say epic progress, keep it up.

I am just starting out on this site and currently trying to get some flexibility back (before i start 5x5) after working in an office for 5 years and realising I was slowly going down hill and over weight. Anyway long story short buggerd my hand up working on the computers employer didnt give a toss so sacked off the job moved country and now I want to get back into shape for the physical work I will be doing.

Hopefully I soon will have a training log with as much dedication as this. Very inspiring.

Kel.

[FatGuyNoMore]

@goddess... that answer will come with tomorrows next exciting episode of "milk the insurance company"... ill find out wed... ive got some ideas, my guess is tight hips from sitting in a chair all day.

[FatGuyNoMore]

Thx keldg... good luck... small steps win that race on fat loss... best advice i could ever give anyone is have small measurable goals... like i will lose two pounds this week, i will eat 5 serv of green, walk 10 miles this week, etc... make yourself accountable to someone (like this site?), anyone, and go from there....

[FatGuyNoMore]

Ok... so got the "adjustment" from the chiropractor... um yeah... kinda feel used at the moment... not really sure how couple of adjustments are going to rotate my hips forward.... he claims is posterially rotated... apparently im about 7deg back more than i should be...

so im thinking instead of getting adjust why dont i just stretch out the muscles and strengthen the ones i need to get the right alignment...????

so im going to do what medhi said http://stronglifts.com/how-to-lower-the-bar-correctly-on-deadlifts/

by adding the 90/90 stretch and the knee hugs 3 times a day for three weeks... and ill re assess in the meantime im going to do rackpulls... and bump the weight up another 50-75lbs for them... well cause ive done them before, im good at them... plus i just really like sliding another couple plates on the bar... makes me feel all manly inside...

ive got an appt tomorrow with them to go over my xrays and "the talk"... well see i guess.

[pagangoddess]

Good luck FGNM. Let us know how your appt goes tomorrow. Have you considered obtaining a second opinion?

[FatGuyNoMore]

Im considering taking responsibility for my own health yes... I havent found a chiro yet that wasnt trying to set me up on a "plan"

[groundskeeperwillie]

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.

Yeah, I'd make him do OHPs, that would be punishment enough!

Good luck with the straightening of FGNM. If you like doing rack pulls then you do 'em mate, there's no better reason than that.


gkw

[pagangoddess]

Im considering taking responsibility for my own health yes... I havent found a chiro yet that wasnt trying to set me up on a "plan"

Have you considered a standard medical practitioner or maybe a physical therapist?

[FatGuyNoMore]

@goddess... my osteopath kicked me to a chiro... but hmm... physical therapist... never thought of that...

gkw - yeah i guess making him do them would be punishment enough.

Ive been thinking about working with medhi to get my pelvis untucked... but its not in the budget at the moment... will have the discussion with the wife later tonight...

[FatGuyNoMore]

Ok so... i video taped myself lifting this morning (took a day off yesterday)... i dont see anything where im tucking my but under... and i do have an but that's visible in the picture (ill post some stills when i figure out how, anyone?) and i dont see it tucking under when im lowest so i dont know whats going on... ill actually workout tonight but heres my new modified routine based on a couple things im noticing...

1) I am not going anywhere near low enough on my squats when i get "heavy"... its in qoutes cause its heavy for me. in my mind i am but the video tells a different story... which would explain why my freaking right knee aches as much as it does when i do them, even though im keeping it out and aligned its got to decelerate the weight

2) I am picking my head up and using my chest to lead me out of the squat... rip says bad on you!!!! ok no he doesnt, hed use a few curse words and tell me to keep my head pointed forward....

3) im dead sexy... my abs are poped out in this shot (no im not making that up to hide my belly, they really are poped out)...

Warmup
Walk 5 min
Bridges 3x10
Squat stretch 4 x 20sec
squats with an empty bar (or maybe even a broom handle)... ass to grass.

Workout A
BoxSquats: Starting at 100lbs total weight and adding 10 each time. I got one of these for Christmas and haven't really used except to set my db's down in the middle of the workout or do step ups from. This will make sure im getting low enough and should teach me to sit back more in my squat. Ive read a bunch on box squats and box squat safety from here and elitefts and feel pretty good about doing them... the only draw back i see is ive got no ass and it hurts to actually sit on the thing... im guessing i need to keep by glutes pinched here...
Bench: 105lbs
Inverted Rows
Pushups
RevCrunch

Workout B
BoxSquats
OHP
RackPulls
Pullups/Chinups
Prones

Im going to do this for a couple of weeks and see where my back pain is... and im going to check my form a couple of times in there with my camera.

more later guys (and one goddess)... gotta go to work.

[FatGuyNoMore]

oh and before anyone asks... im starting the weight at 100 on the box squats and adding ten each workout because if i cant do these without pain by the end of a couple weeks im going to drop the money and work with mehdi (and ive got a limited time window that i can do that in)... and i dont really trust anyone else (docs, chiros, or personal trainers around here) to know what the hell is going on with me..

i need the weight to get heavy (for me) in a hurry to prove or disprove some things in my mind.

[FatGuyNoMore]

FGNM's New Workout A

BoxSquats: 95lbs 5x5... no issues other than my glutes fired a whole bunch more...
Bench: 110lbs - new pr for 5x5 for me!
Inverted Rows - feet on floor 10, 8, 6, 6
Pushups (on the floor like a big kid with pushup bars / incline from bench): 7/10, 3/8, 2.5*/6
RevCrunch: 12, 12, 12

BoxSquats went well... but i felt confident and strong because i know i was going low enough... weights light but ill add 10lbs on sunday afternoon...

Chiro turned out to be a good guy... i got him to agree to help me with a stretching and strengthening routine first to try out for a few months...

Tomorrow is more stretching the glutes and hammies.

[pagangoddess]

Great job on the Bench. PRs are a wonderful thing.

I tried box squats today and found the same thing. My glutes were in the action a bit more. They're a little sore tonight.

[FatGuyNoMore]

the way im walking around the house hours later im gonna pay big time by sunday... im not going to call myself a masochist but just feeling the burn in my legs lets me know i hit the right muscles...

[FatGuyNoMore]

Knee hurts today... backs a little tight but not where i cant work out Sunday...

I passed a test today towards my masters degree... On the drive back from the test I was in the car thinking about how I wasnt supervised or relieved that I passed... there wasnt even a whole lot of stress going into it... Ive got a long thought I want to get out on this but my 4 year old just reminded me its nap time... more later.

I got to thinking about Success... what is it?