Wooderson's Training Log: Fat to Fit

[Barry06GT]

That is a good lesson learned.

Always check equipment before you use it. Check the weight and if collars are there (or not).

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[Wooderson]

Workout #30

All weights are in pounds.

• Squat: 5x5 x 190
• OHP: 5x5 x 130
• Deadlift: 1x5 x 190
• Barbell Row: 3x5 x 150
• Prone Bridge: 3x30s
• Elliptical: none today

Squats are getting harder; I'm predicting a stall around 210lbs. We'll see. It'd be awesome if I didn't.

The OHP was tough. Man.. F'n tough. Squeezed out all 25 of them. Form was better - torso was forward at the end which I know I was not doing last time @ the same weight. I was still doing a push-press and using my legs. It was like a crossfit kipping OHP! I'll do 130lbs again next time on OHP, and if I still have to push-press it (which I think I will), I'm going to do a soft deload down to 115lbs.

Deads are getting tough as well.

The BBell rows have been, but I'm making it through.

[Wooderson]

I may not have done the elliptical today, but I ended up doing a ton of cardio by essentially ding a circuit training workout this afternoon/evening.

I dug two holes for trees and wheel-barrowed the dirt about 1000 feet to dump in the lake across from my house. I dug up 20 plants and replanted 7 others. All told, about 3.5 hours.

[Barry06GT]

Sounds like a CrossFit type of cardio workout.

Too bad you did not have a few hundred pounds of concrete to move.

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[Wooderson]

Sounds like a CrossFit type of cardio workout.

Too bad you did not have a few hundred pounds of concrete to move.

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In March I had 10 cubic yards of compost delivered to my house to spread on my yard. That is 8 tons. 16,000 lbs. About 75% went in my back yard, so that was about 300 wheelbarrows of the stuff! Now THAT was nuts!

[tuffnutts]

I joined here recently, and am still browsing logs and getting to know people.

You have done really well with your strength gains and improvements with regard to lower body fat, shrinking waist!

Regarding the 190# squat and thinking you might stall at 210, that actually stands to reason. Your "as of June 1, 2009" LBM is about 187# and the beginners goal for squat is 1xBW, so you're on track for that.

By the way, your Bench and OHP gains are impressive, as you've more than doubled it from when you started.

Reading about you're doing cardio work reminds me that I need to do some too.

Keep up the great work!

~subscribed~

[Wooderson]

I joined here recently, and am still browsing logs and getting to know people.

You have done really well with your strength gains and improvements with regard to lower body fat, shrinking waist!

Regarding the 190# squat and thinking you might stall at 210, that actually stands to reason. Your "as of June 1, 2009" LBM is about 187# and the beginners goal for squat is 1xBW, so you're on track for that.

By the way, your Bench and OHP gains are impressive, as you've more than doubled it from when you started.

Reading about you're doing cardio work reminds me that I need to do some too.

Keep up the great work!

~subscribed~

Thanks for the good words Tuff. You're kinder to me than I am to myself. For me 1xBW is in total, not just lean mass. And yeah, the bench and OHP are twice+ where I started, but 45lbs is almost like air! I probably should set more reasonable goals, but that has never been my style. I guess I'm just hardheaded!

Thanks again. I look forward to your feedback.

[tuffnutts]

Well you're doing something right!

[Wooderson]

Workout #31 done 7/29/09, two weeks since my last 'A' workout

• Squat: 5x5 x 190 lbs
• Bench: 5x5 x 165 lbs
• Inv. Row: 3xF - 15/10/12
• Push Up: 3xF - 15/12/7
• Rev. Crunch 3x12
• Elliptical: 45m

Wow, so I haven't been to the gym since July 19, 2009 (11 days ago) and I haven't done this 'A' workout since July 16, 2009 (13 days ago). I've been working late a ton (and early) and just have not made it a priority over the last ten days. However, this past weekend I did a ton of landscaping in our yard for about six hours on Saturday and about four hours on Sunday.

Today my plan was to go back to my July 10th workout and work forward from there to make up, but then I decided I'd just move forward from where I should be even though it's been two weeks since I've done this workout. On the squats I somehow spaced out; I should have done 195lbs but instead did 190. Oh well, that only puts me one workout behind on it so I'm not altogether worried about that, although it does put me one week further away from the 200 lbs number.

The bench was super hard. SUPER hard. Part of that is I have an elbow strain and bursitis in my left elbow due to one of the guys in my band tackling me at a practice. But mainly the issue was 165 lbs is just getting to my current upper limit. I won't be surprised if I stall soon. I think I'll make 170 lbs, but I have a feeling the plateau will happen at 175lbs. We'll see. I'll press what I can.

For the InvRow I think I have a great plan worked out. I've been doing them on the power rack with my body starting at about a 45degree angle to the ground. I used to do them from a flat on the ground position. Since I'm at 15 I'm going back to doing them on the Smith machine from the floor with the rod just beyond arm's length and with my feet flat on the ground. Once I'm at 15 on those in the first set I'll move to the same overall position, but my feet straight in front. Once I'm at 15 with that I'll do it with my feet elevated at bar level. When I do 15 that way I'm going to the weight vest.

[Barry06GT]

For being away for so long, you would not know it - you killed on all of the exercises! Five pounds shy of really heavy is still really heavy.

Putting in 45 minutes of cardio after a killer workout is a killer workout. Don't know where you get the energy, but God speed to you!

Congrats man!
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[Wooderson]

For being away for so long, you would not know it - you killed on all of the exercises! Five pounds shy of really heavy is still really heavy.

Putting in 45 minutes of cardio after a killer workout is a killer workout. Don't know where you get the energy, but God speed to you!

Congrats man!
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Thanks man! I dunno about the energy either. I'm 37, and I'm off my ephedrine/caffeine stack right now. I do take CytoSport Fast Twitch prior to working out and it has 200mg of caffeine so that may be some. I think it's mostly that I'm tired of being fat. I know I never want to do 45m on the elliptical, but I do it anyway.

I forgot to add, I recently downloaded the FitPhone app for my iPhone. If you have an iPhone (or any other 3G phone the app is made for), FitPhone is awesome! It is essentially a gym log, so no more taking a pen and paper to the gym. It also graphs progress on your lifts, but also on body weight and body measures. You can take progress pics in it as well. It's a pretty awesome app, and only $4.99. I make nothing off it, but you should definitely spend the diniero!

[zizzy80]

Looks like a solid workout there. Especially coming after the break. Nice going. And good job on the 45m. I know how tough it is to finish off that 45m. after the SL. I'd say more mental than physical.

[shaw557]

Hey woodson, sort of new here and browsing the logs.
We have similer goals, and I was wondering did you add the cardio from the start?
Or phase it in with a calorie restriction?

Keeping that pace have you felt any sympts of overtraining?
I plan to keep high cal plus sl for 9 more weeks then jump to barbell complexes and HIT

typed from iPhone.. So please forgive typos

[Wooderson]

Hey woodson, sort of new here and browsing the logs.
We have similer goals, and I was wondering did you add the cardio from the start?
Or phase it in with a calorie restriction?

Keeping that pace have you felt any sympts of overtraining?
I plan to keep high cal plus sl for 9 more weeks then jump to barbell complexes and HIT

typed from iPhone.. So please forgive typos

• Yes, did cardio from the start. I began doing 45m on non-workout days and 20 on workout days. Then I just decided to do 45m everytime I was at the gym.
• I haven't done a lot of calorie restriction. In theory I do, but then I drink beer.
• Overtraining - not that I can tell. If I did what I would ideally like to do - bodyweight exercises like hindu squats and pushups - on non-lift days, I bet I would. I don't think at this early a level we can really see too much over training though. I mean, you've seen the Biggest Loser, right? They work out 8 hours a day, six days a week.

I forgot to mention one other thing about FitPhone that I plan to test out. It has a function where it calculates your 1RM based on your inputs. I may try it out on Saturday when I report my monthly update, but I hate to waste my workout on just 1RM...

[Wooderson]

Workout #32 - 'B' completed July 31, 2009

• Squat: 5x5 x 190 lbs (89kg)
• OHP: 5x5 x 130 lbs (59kg)
• Deadlift: 1x5 x 190 lbs (89kg)
• Barbell Row: 3x5 x 150 lbs (689kg)
• Prone Bridge: 3x30s
• Elliptical: 45m

So today was the second time i've been to the gym in two weeks and it's been ten days since I did the 'B' workout. Much like when I did the 'A' workout a couple of days ago I was thinking about going backwards a couple of workouts since I have been away from the iron for a while, but I decided just to continue with where I should be.

Squats: Tough

OHP: OMG FN HARD! I grunted like I was giving birth to a hippo on all 25 reps, but I pushed it. Form was good, a few were push presses (especially the last few reps of each set). Man, tough. I think OHP is my favorite and it is definitely the one I look forward to the most. I think this is mainly b/c right now it is the one that is the most challenging.

Deadlift: Hard

BBellRow: Very tough. I broke form a few times and rounded my back, so I'm going to hang at 155 the next two 'B' workouts to keep form in check.

Elliptical: I don't usually write about the cardio portion, but this was a true mental challenge. At minute 19 I wanted to stop. I thought I went for another three minutes and it was barely a minute. I thought I went for ten and it was maybe three. It just felt so slow and hard. About 35 minutes in I got my second wind, but today was definitely mind over matter.