Wooderson's Training Log: Fat to Fit

[Barry101]

Great job coming back and jumping right back in! Feels good I am sure. You're putting up some good numbers. 130 on OHP has gotta be brutal!

+1 on the grip issues. Do you have chalk for DL yet? Haven't added it myself but it's on the way! Yesterdays DL 'bout took my skin with it!

[Wooderson]

+1 on the grip issues. Do you have chalk for DL yet? Haven't added it myself but it's on the way! Yesterdays DL 'bout took my skin with it!

I work out at a Bally's and they have a no chalk policy for some reason.

[atypical1]

A lot of commercial gyms are like that for some reason. I think it's because they think chalk is too messy and their clientèle will complain. Sucks but what can you do? Careful of that skin!

james

[FiveByFive]

A lot of commercial gyms are like that for some reason. I think it's because they think chalk is too messy and their clientèle will complain. Sucks but what can you do? Careful of that skin!

james

http://www.dryhands.com/
http://www.flexcart.com/members/eliteft ... 3&pid=1008
http://www.amazon.com/Metolius-Ball-Non ... roduct_top

couple of options for you there. I haven't used any myself so i can't vouch for it. But might be worth a try.

[Wooderson]

Workout #53 - A completed November 4, 2009

• Squat: 3x5 x 270 lbs
• Bench: 3x5 x 160 lbs
• Barbell Row: 3x5 x 125 lbs
• Push Up: 3xF - 15/10/7 (feet elevated on bench, slightly above horizontal plane)
• Inv. Row: 3xF - 10/8/7
• Rev. Crunch 3x12
• the Bear 5x5 x 45lbs
• Cardio: Elliptical 45m

Workouts remaining in Mission 2: 47
Minutes of cardio remaining in Mission 2: 2,880

I'm predicting failure on the squats prior to 290 lbs.

I'm looking forward to benching 180lbs. I stopped at 175 back in August I think, due to some shoulder issues caused by my tendinitis. I think I can press that past 200lbs before the first stall.

BBR I've rebooted on twice I think. I seem to get to about 150 and can tell I start breaking form. It's a beating because I think how far I am from being able to do a pull-up considering I'm 120lbs heavier than what I can BBR.

I damned near threw up during the first 15minutes on the elliptical. I do a generic 'fat burn' cycle so I'm going at about 55-60 RPMs on it usually to keep my heartrate around the target for my age (119 BPM). Today I had to go at about 40RPMs for 20 minutes for my BPM to finally drop to 119. The Bear kicked my ass today.

I'm basically focusing on fat loss right now since I've gotten basic strength going well. Good nutrition, heavy exercise, heavy weights. I'd love to throw some yoga in the mix to get my flexibility on.

[Wooderson]

http://www.dryhands.com/
http://www.flexcart.com/members/eliteft ... 3&pid=1008
http://www.amazon.com/Metolius-Ball-Non ... roduct_top

couple of options for you there. I haven't used any myself so i can't vouch for it. But might be worth a try.

Thanks brutha!

[tuffnutts]

Workout #53 - A completed November 4, 2009
...
I'm predicting failure on the squats prior to 290 lbs.
...

GRRRRRRRRRR.

If I were there yelling at you you'd squat 350!!!!

Don't downplay yourself man! You are a lot stronger and you know it!!!!

[Wooderson]

If I were there yelling at you you'd squat 350!!!!

Don't downplay yourself man! You are a lot stronger and you know it!!!!

Hahaha.... Well, I don't know I am a lot stronger. I may be, I may not be. I do know I can get stronger. And I think 290lbs is probably not where the stall will be, but I'm inching up on it I think. Who knows... I may be able to get to my 310lbs goal (for Feb. 2010) before a stall. We'll see.

But I have to throw in generic sports announcer commentary every so often. This team can't go undefeated.

[bobu]

Hey, you're doing great! Don't be predicting a stall, they come soon enough without trying to anticipate them. For all you know 290 will be easier than 270.

[tuffnutts]

If I were there yelling at you you'd squat 350!!!!

Don't downplay yourself man! You are a lot stronger and you know it!!!!

Hahaha.... Well, I don't know I am a lot stronger. I may be, I may not be. I do know I can get stronger. And I think 290lbs is probably not where the stall will be, but I'm inching up on it I think. Who knows... I may be able to get to my 310lbs goal (for Feb. 2010) before a stall. We'll see.

But I have to throw in generic sports announcer commentary every so often. This team can't go undefeated.

Another thing you might consider is upping your calories just a bit. If you underfeed your muscles, their metabolic energy consumption goes down and so does strength and fat-burning.

[Wooderson]

Workout #54 - 'B' completed Nov. 6th, 2009

• Squat: 3x5 x 280lbs
• OHP: 3x5 x 135 lbs
• Deadlift: 1x5 x 225bs
• Push Up: 3xF - 12/9/6
• Inv. Row: 3xF - 10/9/4
• Prone Bridge: 3x12
• Crossfit the Bear: 5x5 x 45lbs (naked bar)
• Cardio: Elliptical 45m

Workouts remaining in Mission 2: 46
Minutes of cardio remaining in Mission 2: 2,835

Squats were super hard today. I took about a 10 second rest between two reps at one point in the second or third set.

OHP was surprisingly easy again. Last time I did 135 it was push presses for every single rep. Today I didn't do a single push press. Cool, but really odd.

Deadlifts were also quite hard. They were Monday too. I don't think I'm using correct form. It doesn't seem to be working my lower back so I must be rounding a lot or something. I may drop down a bit just to get form again.

[tuffnutts]

What's your diet like? Calories, macros, supps? Are you getting enough of the right fuel?

Your legs will catch up. Good job on the OHP. I'm still jealous

[Wooderson]

Eating pretty clean. Trying to go 200gm protein or more per day, and hitting that easily. Most days are probably 225 - 250. Calories are prob 1800- 2500. Based on being overly fat I could actually reduce a bit more but I may suffer strength wise. Low to no refined carbs generally.

Eating fine - just hitting heavy stuff. Sups are 8gm fish oil per day (to get 2gm EPA), multi-vitamin, 5g creatine a day, 5g BCAA, 35+ gm fiber, 100000000 oz of water (srsly), glucosamine/chondroitan and the ephedrine/caffeine stack.

[nburge]

Don't make the mistake I did and give a certain weight on squats special significance. You can bust all those goals with perseverance and passion. Go for it!

[tuffnutts]

Eating pretty clean. Trying to go 200gm protein or more per day, and hitting that easily. Most days are probably 225 - 250. Calories are prob 1800- 2500. Based on being overly fat I could actually reduce a bit more but I may suffer strength wise. Low to no refined carbs generally.

Eating fine - just hitting heavy stuff. Sups are 8gm fish oil per day (to get 2gm EPA), multi-vitamin, 5g creatine a day, 5g BCAA, 35+ gm fiber, 100000000 oz of water (srsly), glucosamine/chondroitan and the ephedrine/caffeine stack.

Trust your instincts on the "but I may suffer strength wise". One way to get a little more energy is to get a little more oil (with protein, not with carbs). Or a little more protein after workout for muscle repair.

Remember that reduction in calories will affect thyroid function and overall metabolism.

Regardless of all that, you'd done one hell of a good job the last 6 or so months.