XFatMan’s 1st Cycle

[XFatMan]

I've been around for some while. But this is my very first post.

Let me cut a very, very long story short: on June 2, 2006, I had a hydrostatic weighing session done. The result was 120.9 Kg / 266.9 lbs at 42% body fat. My current weight is 68.5 Kg / 151.2 lbs at 8% body fat. At 1.75 m / 5”9’, I’m a bit on the skinny side, I know.

After over two years of dieting, there is no way that I can return to a normal caloric intake overnight. This will take a few weeks or even months. At age 41, I do have the time it takes because until age 39, I didn’t even know what a gym looked like on the inside.

Okay, that’s enough talking.

W/o A
Bench Press 5 x 5
Squat 5 x 5
Bent-Over Row 3 x 5
Chest Dips 3 x 5
Hanging Leg Lifts http://www.dragondoor.com/articler/mode3/329/

W/o B
Squat 5 x 5
OH Press 5 x 5
Deadlift 1 x 5
Pull Ups 3 x 5
Hanging Leg Lifts http://www.dragondoor.com/articler/mode3/329/

Before you ask …

I’m always the first one to arrive at the gym when I Bench Press because five minutes later I’d have to stand in line. That’s why Bench Press comes first in W/o A. There’s only one squat stand, but I’m the only one who uses it anyway, so that’s no problem.

I never work to failure, that’s why all bodyweight and barbell exercises will be treated equally. If I can do the reps, I’ll add weight to my waist for the Pull Ups and Chest Dips. I do Hanging Leg Lifts because it is the most challenging abs exercise there is. And yes, even modified, the program will work, period. If it doesn’t, then it’s my fault.

On off days, I’ll do some cardio. This will be running 5000 m on sunny days and rope jumping @ 180 rpm for 30 minutes on rainy days. Not for fat loss, but for cardiovascular health.

[XFatMan]

Weight 68.8 Kg / 151.9 lbs
Body Fat: 8,0%
Calorie Intake: 1700

Bench Press 5 x 5 x 42 Kg (92 lbs)
Squat 5 x 5 x 42 Kg (92 lbs)
Bent-Over Row 3 x 5 x 32 Kg (70.5 lbs)
Chest Dips 3 x 5 x BW
Hanging L 3 x 2 seconds

Comments:
That was very easy.

[XFatMan]

Weight: 67.9 Kg / 149.9 lbs
Body Fat: 7.8%
Calorie Intake: 1700

Running: 2400 m / 1.5 miles (6 laps)
Time: 8:08

[XFatMan]

Weight: 67.9 Kg / 149.9 lbs
Body Fat: 7.6%
Calorie Intake 1700

Squat 5 x 5 x 44 Kg (97 lbs)
OH Press 5 x 5 x 30 Kg (66 lbs)
Deadlift 1 x 5 x 60 Kg (132.5 lbs)
Pull Ups 3 x 5 x BW
Hanging Leg Lift 3 x 3 seconds

Comments:
All pretty easy.

[XFatMan]

Weight: 67.5 Kg / 149.0 lbs (-0.4 Kg / -0.9 lbs)
Body Fat: 7.6%
Calorie Intake: 2100 (+400)

Running: 2400 m / 1.5 miles (6 laps)
Time: 9:16

Comments:
A bit feverish and a sore throat.

[jj123]

Hey there

Firstly congratulations on the weight loss, you must have worked very hard to lose that.

Know what you mean about benching first. Same for me with the squat rack at my gym, if I don't get there within 5 mins of opening (7am) someone will be on it!

Just wondering out of interest why you personally choose not to work to failure?

Good luck with your routine!!


J

[XFatMan]

Thanks for the kind words.

My reason for not going to failure with Pull Ups and Chest Dips is pretty unscientific. Most people wouldn't go to failure on each set on the squat, deadlift, bench press, or overhead press. For one good reason: it would burn them out in no time. In my opinion, Pull Ups and Chest Dips are just different exercises. These don't need to be treated as if they didn't tax the central nervous system because they do.

[XFatMan]

Weight: 67.7 Kg / 149.4 lbs (+0.2 Kg / +0.4 lbs)
Body Fat: 7.5% (-0.1%)
Calories: 1700 (-400)

Bench Press 5 x 5 x 44 Kg
Squat 5 x 5 x 46 Kg
Bent-Over Row 3 x 5 x 34 Kg
Chest Dips 3 x 5 x BW + 1 Kg
Hanging Leg Lift 3 x 4 seconds

Comments:
No sore throat or fever anymore. Felt easier than on Monday.

[jj123]

Thanks for the kind words.
Most people wouldn't go to failure on each set on the squat, deadlift, bench press, or overhead press.

Think you'll find most people do mate.

[XFatMan]

Weight: 67.7 Kg / 149.4 lbs
Body Fat: 7.4%
Calorie Intake: 1700

Running: 2400 m / 1.5 miles (6 laps)
Time: 9:53

Comments:
Even though it was a very tiresome week, I could run the distance in under ten minutes. Next week, I'll run 7 laps (2800 m / 1.75 miles) on Tuesday and Saturday. On Thursday, I'll do the 6 laps to see if I can improve my time.

[XFatMan]

Weight: 68,0 Kg / 150.1 lbs (+0,3 Kg / +0.7 lbs)
Body Fat: 7.4%
Calorie Intake: 2100 (+400)

That was a surprisingly good week in terms of fat loss. Measurements indicate that I lost very little lean mass. So almost all of the loss was fat. That means there is no need to change my diet for the next week.

The work in the weight room and on the track will be a bit more intense. That should be enough for some more fat loss.

[XFatMan]

Weight: 67,3 Kg / 148.6 lbs (-0,7 Kg / - 0,5 lbs)
Body Fat: 7,3% (-0.1%)
Calorie Intake: 1700 (-400)

Squat: 5 x 5 x 48 Kg
OH Press: 5 x 5 x 32 Kg
Deadlift: 1 x 5 x 64 Kg
Pull Ups: 3 x 5 x BW + 1 Kg (2 lbs)
Hanging Leg Lift: 3 x 5 seconds

Comments:
All was surprisingly easy today, especially the squats. I'm really looking forward to getting into serious weights.

[XFatMan]

Weight: 67,2 Kg / 148.3 lbs (-0,1 Kg / -0.3 lbs)
Body Fat: 7.2% (-0.1%)
Calorie Intake: 1700

Running: 2800 m (1.75 miles)
Time: 12:00

Comments:
My running is now equivalent to a VO2max of 51. That's excellent. And I'm pretty happy about that.

[XFatMan]

Weight: 67,0 Kg / 147.9 lbs (-0,2 Kg / - 0.4 lbs)
Body Fat: 7.2%
Calorie Intake: 1700

Bench Press: 5 x 5 x 46 Kg (101 lbs)
Squat: 5 x 5 x 52 Kg (115 lbs)
Bent-Over Row: 3 x 5 x 36 Kg (79 lbs)
Chest Dips: 3 x 5 x BW + 2 Kg (4 lbs)
Hanging Leg Lift: 3 x 6 seconds

Comments:
Squats are getting heavy for me.

[XFatMan]

Weight: 66.8 Kg / 147.5 lbs (-0,2 Kg / -0.4 lbs)
Body Fat: 7.1% (-0.1%)
Calorie Intake: 2100 (+400)

Running: 2400 m / 1.5 miles (6 laps)
Time: 9:41

Comments:
The time was 12 seconds better than last Saturday. Seems I'm getting somewhere.