FatGuyNoMore's Training Log

[FatGuyNoMore]

Starting a Training log... well cause I gotta post it somewhere.

Something in me changed about 2 years ago a switch went off and I decided to change my life.

At the time I was 32, 378lbs, and not really capable of walking to and from my car without getting winded.

I got my diet right, started walking, set some goals, trained as much as I could and started dropping two pounds a week... after 18 months I had lost 180lbs... That was 8 months ago.
A month ago I had a circumferential lift (basically a tummy tuck that went all the way around )and gynecomastia plastic surgery to remove all the loose skin on my chest and belly and chest. Two days ago the plastic surgeon cleared me for exercise but I really cant do pullups or pushups without a whole lot of pain in my abs (the fascia was surgically pulled together and tightened 5 inches) and chest... sooo we're going a suggestion from a boardmember and doing this instead until my abs toughen up with my goal date of starting StrongLifts 5x5 June 1st. This will all be with an empty oly bar until I can do 5x5's then slowly add weight from there.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

[Crypticburn]

Amazing story, and awesome transformation! Good luck as you progress! That workout looks like a great start.

I look forward to reading about your future progress!

[madhusudan]

Congrats on loosing all that weight. Keeping a log is another good step on the journey. Keep up your motivation!

[FatGuyNoMore]

warmed up with some 20lb kettlebell swings(wifes kb)... felt great to be doing something positive for my body (first time in 5 weeks)

Ok... Everything went great on the squats... did a 5x5 cause it felt great... i can feel them burning as im writing this so im going to enjoy this tomorrow...

The Bench Press... um ok... had an issue putting my feet on the floor.. anywhere on the floor... its too tight in my hips from the surgery, cant lay flat in bed either so this will be an issue for the next month or so... I ended up bringing my feet up on the bench... any real issues with this as long as im just benching the bar?

Deadlift was HARD... could not get my back in the right position... got to work on that with a broom stick i guess... never had that issue EVER dead lifting... im guessing its the aforementioned hip thing... ill work on some mobility drills tomorrow and see how it goes next time.

Finished up on the treadmill for 10mins just to get my heart rate up...

Later...

[groundskeeperwillie]

hey fatguynomore. Don't sweat it dude, mobility will come soon enough .



gkw

[FatGuyNoMore]

From last night

5 min warmup on the treadmill (no swings this time)

Some bw squats with some dynamic stretching to loosen up my hamstrings and quads (still sore from sunday night)

4x5 Squat (empty bar) with about 20 sec rest in between sets went ok... will do 5x5 tomorrow before adding weight.

4x5 Press (empty bar) with about 30 sec rest between sets... went ok, some pressure in my lower back... could have been overcompensating for my abs could have been crappy form... have to get a mirror to check it out.

5x3 Power cleans were tough... need more practice... mobilities better than on the straight deadlifts... something to work on...

did a 1 x 5 of incline pushups off my bench as well to see how i felt (felt ok... not the best but not where i couldnt do it)... ill probably add another set each workout till i can do a 5x5.

lift strong, live strong, wear glasses if you need them.

[FatGuyNoMore]

Forgot to log on and do thursdays log, everything went great... did 5x5's all everything...

Just completed todays workout... added 5lbs to everything... i think monday i might switch over to the stronglifts program as i can do incline pushups and bridges off the bench... pullups are still and issue but i got some ideas on how to make them easier.

1 question, if anyone is reading this... where do i put my hands on the bar for the overhead press in relation to the ring?

[groundskeeperwillie]

Hi FGNM. Take a look at this dude, should answer your question.
http://stronglifts.com/how-to-overhead-press-with-correct-technique/



gkw

[FatGuyNoMore]

Thanks Willie.

[FatGuyNoMore]

Last night.

5 min warm up on treadmill.

Workout A
Squat: 55lb 5x5
Bench: 75lb 5x5
Inverted Rows: 6,5,4 (feet on floor, abs just kill me)
Pushups (incline from bench): 5,5,5
RevCrunch: couldnt do one, did incline prones from bench.

6 min walking on treadmill walking with the treadmill off... kinda like pushing a sled without too much weight (gonna do this till I buy a sled)

[FatGuyNoMore]

Workout B

Squat: 60lb 5x5
OHP : 55lb 5x5 (HARD!)
DL: 90lb 1x5 - knees complained (not pain, just poping) a bit but thats just cause their not used to doing deads in a while
Pullups: 10x1 band assisted, abs are just killing me here but i never was that strong before
Prones (from bench): 30, 30, 30

6 min walking on treadmill walking with the treadmill off...

[FatGuyNoMore]

Workout A
Squat: 65lb 5x5
Bench: 80lb 5x5
Inverted Rows: 5,5,4 (feet on floor, abs just kill me)
Pushups (incline from bench): 5,7,7
RevCrunch: Ran outta time (late getting up this morning and had to get to work)

Ill do some pushups... and prones before bed... maybe aos:providence if the wife can watch my two little ones tonight.

[groundskeeperwillie]

Hey FGNM. Nice steady progress dude .


gkw

[FatGuyNoMore]

Thanks Willie... got most Workout B this morning (im good with every other day until the weight gets heavier)...

Squat: 70lb 5x5
OHP : 60lb 5x5 (Slow on 4 and 5 last two sets but still got em)
DL: 95lb 1x5 - Felt light (cause well it its)
Pullups: 3x6 band assisted, abs hurt less with the band than without
Prones (completed later in day as family was getting up for church): 30, 30, 30

Gonna try and do some light kickboxing or some easy cardio in the morning just to get in some calorie burn...

Obviously Im and endomorph and i have to do what i can to keep the fat down while trying to build muscle.

[FatGuyNoMore]

Workout A
Squat: 80lb 5x5... right hip area (about 2inch above my incision) feels like some keeps sticking a knife in me if i dont suck my gut in and hold it for the whole rep... pain is such a great reminder
Bench: 85lb 5x5
Inverted Rows: 9,6,5 (feet on floor... abs didnt hurt so much this time and i did more... when i can do more than 15 on firs set ill go to straight leg on floor)
Pushups (incline from bench): 7,6,6 (same volume as last time but better form).
RevCrunch: Uh yeah... no... abs still suck.