THE BOOK OF FAT!!

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    THE BOOK OF FAT!!


    alright, i'm 36 years old, 5'7 265 lbs. i actually started at 310 lbs, so i've been doing this since november. i have mainly been doing cardio, alot of swimming. maybe 2 days a week with the weights. the last 3 weeks i have actually implemented a 2 on 1 off split. this will mainly be to track my progress and hopefully get some good feedback and advice from you all. my workouts have been basic compound lifts. bp, squats, deads, military presses. keeping it simple since i consider myself a beginner(played football and lifted in high school). keeping my diet clean with a cheat day.

    DAY 1-CHEST,BICEPS
    BENCH PRESS 3x10
    INCLINE PRESS 3X10
    DECLINE PRESS 3X10
    BARBELL CURLS 3X10
    EZ-BAR CURLS 3X10
    HAMMER CURLS 3X10

    DAY 2-LEGS,ABS
    SQUATS 3X10
    CALF RAISES 3X10
    LEG CURLS 3X10
    MACHINE CRUNCHES 3X15
    DECLINE SITUP 3X15
    LEG RAISES 3X20

    DAY 3- CARDIO, SWIMMING OR BIKE 45 MIN

    DAY 4- BACK, TRI'S
    DEADLIFTS 3X10
    BENT OVER ROWS 3X10
    REVERSE GRIP PULLDOWNS 3X10
    CLOSE GRIP BP 3X10
    SKULL CRUSHERS 3X10
    ROPE PRESSDOWNS 3X10

    DAY 5- SHOULDERS, ABS
    MILITARY PRESS 3X10
    LATERAL RAISES 3X10
    UPRIGHT ROWS 3X10
    DECLINE SIT UP 3X20
    LEG RAISES 3X15
    MACHINE CRUNCH 3X20

    DAY 6- 45 MIN OF CARDIO. I am going to implement some HIIT training on one of the days after lifting.

    DIET AS FOLLOWS;
    MEAL 1
    3 egg whites, 2 whole eggs
    1 cup oatmeal
    1 banana
    MEAL 2
    2 scoops whey protein
    1 tbsp peanut butter
    MEAL 3
    1 can tuna with 2 tbsp lf mayo
    2 cups mixed green salad with vinegarette
    MEAL 4
    1 cup lf cottage cheese
    1 apple
    MEAL 5 (post workout)
    3 scoops usana meal replacement shake
    MEAL 6
    lean protein( fish, chicken, lean steak)
    1 cup broccoli
    1/2 cup brown rice, depending on carb intake that day.

    SUPPS- Whey protein, usana powder, multivitamin. i have some creatine mono, but i will add that later.

    so thats the plan my friends, i will log every week mainly to keep track of my numbers but check in frequently to get tips. will post measurements and weights used by next week. any feedback will be welcomed. i have also been reading some posts about trt and hcg, i have had low t levels for 2 years and been using androgel, but it has only bumped the #s up slightly, will post. im wondering about dosing with the hcg and t shots, and possibly an ai during the trt. i am presenting this idea to my endo in may. sorry about the long winded first post guys.

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    Unhappy


    TUESDAY:
    BENCH PRESS- warm up 95 lbs x20 reps
    140lbs x10 reps
    160 x5
    160x3
    185x1
    INCLINE HAMMER-
    140x7
    90x10
    100x8
    DECLINE BENCH PRESS-
    110X10
    110X10
    140X8
    STRAIGHT BAR CURLS-
    50x10
    60x8
    50x9
    EZ-BAR CURLS
    55x10
    50x5
    90x1
    HAMMER CURLS
    25x9
    25x8
    30x6
    30x5

    freestyle swimming x 30 minutes

    took jacked and 2 t-911 before gym and felt really good during workout. i know weights used are low, but hey i'm starting over after 18 years so this is what im building on. diet has been clean all day, working graveyard at hospital so still have meals to eat. on a funny side note, i read all about the onion/testosterone study so i decided today would be day 1. i got out the juicer all excited (wife watching all this, anticipating the worst). juiced one onion into glass followed by 1 side of pineapple to disguise flavor. plugged nose and started chugging, immediately finished half of glass and immediately started throwing up into sink yelling it's burning my f-ing chest(wife laughing uncontrollably while i throw up onion juice and burn my eyes and nose). onion experiment cancelled after day 1. i will find other ways to raise t levels.
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    3/17/10
    LEGS AND ABS

    SQUATS-
    WARM UP 150X10
    170X10
    150X10
    205X7
    CALF RAISES-
    135X15
    260X10
    260X10
    320X3
    LEG EXTENSIONS-
    90X10
    105X10
    105X10
    LEG CURLS
    105X10
    105X10
    120X8
    ABDOMINALS-
    LEG RAISES 3 SETS X 25 REPS
    MACHINE CRUNCH 105 LBS-3 SETSX 20 REPS
    DECLINE SIT UPS
    2 SETS X 15

    35 MINUTES OF FREESTYLE SWIMMING

    Didnt sleep good, never do after a graveyard shift. sticking with 2 scoops of jacked, 3 makes me too jittery. back pain flared up during squats, glad tomorrow is just cardio. diet is no problem right now. down 1.5 lbs, 265 to 263.5. chest and arms have a good soreness to them.
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    3/18/10

    45 minutes of swimming
    freestyle and backstroke
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    3/19-3/20- was supposed to be back day, back seriously flared up so went to pt, got it feeling better. i did do some swimming both days. and just got back today, did about 25 minutes on the bike and 30 minutes in the water today 3/21. retaining some water and not sure why, i have made sure to keep the diet clean because of the no working out, ill have to look into that.
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    3/22-
    warm up-70x30 (15 reg grip, 15 wide grip)
    bench press-
    140x10
    160x7
    160x4
    205x1

    incline b/b press-
    110x6
    110x5
    110x5

    decline press-
    135x10
    135x10
    155x5

    straight bar curls-
    60x10
    60x8
    60x5

    ez-bar curls-
    65x10
    65x6
    65x6

    hammer curls-
    30x7
    25x6
    25x7

    40 minutes of freestyle swimming.

    felt good during workout. upped my weight on a few sets, i will stick to these numbers for a couple weeks hoping to get 10 reps out of each weight. official weigh in on tuesdays....hoping not to let myself down.
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    nice, 3lbs in 2 weeks, i feel good. readjusting diet. 262lb.
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    3/24-LEGS AND ABS

    SQUATS-
    WARM UP-75X20
    135X10
    195X10
    205X10

    LEG CURL
    110X10
    110X10
    110X10

    CALF RAISES
    120X10
    200X10
    300X10
    320X10

    LEG PRESS
    220X10
    300X10
    320X10
    360X10

    ABS-
    MACHINE CRUNCH
    110X20

    BENCH LEG RAISES
    2X20 REPS

    INCLINE SIT UPS
    2X25 REPS

    REGULAR SIT UPS
    1X12
    1X11

    25 minutes freestyle swimming.

    didn't have leg #s from last workout written down, didn't have old weights used to compare progress. back is still sore, hence the low # of sets on abs, another trip to pt is probably in order. the jacked really helps keep me focused, i def will buy more of that.
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    Keep it up, man! Cheers!
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    3/25-BACK/BICEPS

    REVERSE GRIP PULLDOWN-
    WARM-UP 100X20
    160X10
    160X10
    160X8

    BENT OVER ROWS-
    135X8
    105X10
    115X10

    DEADLIFTS-
    130X10
    225X5
    195X6
    130X9

    SEATED PULLEY ROW-
    100X10
    100X10
    100X8

    CLOSE GRIP BENCH PRESS
    WARM UP 65X20
    85X10
    105X10
    115X10

    SKULL CRUSHERS
    65X10
    65X10
    65X10

    ROPE PRESS DOWNS
    110X9
    110X10
    110X8

    OVERHEAD ROPE EXTENSIONS(NOT SURE OF NAME)
    90X8
    90X8
    80X10

    25 MINUTES FREESTYLE SWIMMING.

    NOT A BAD WORKOUT, DEFINITELY HAVE TO WORK ON THE WEIGHT USED. OH WELL I HAVE SOMETHING TO BASE MY WORKOUTS ON. NOT SURE I HAD GOOD FORM ON DEADLIFTS OR SKULL CRUSHERS. NEED TO FIND SOMETHING TO REALLY BLAST THE BACK. IF ANYONE READS THIS AND HAS ANY IDEAS I WOULD LOVE TO HEAR THEM.
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    day off, feeling sore but in a good way, thank goodness its an off day
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    3/27

    SHOULDERS AND ABS

    MILITARY PRESS
    95X10
    95X8
    95X7
    95X8

    BENT OVER LATERAL RAISES
    30X10
    30X10
    30X10

    STRAIGHT BAR FRONT RAISE
    30X10
    30X10
    30X10

    SHRUGS
    180X10
    180X10
    180X10
    180X10

    ABS
    SIT-UPS
    2X25 REPS

    LEG RAISES
    3X15 REPS

    FREESTYLE SWIMMING 25 MINUTES

    back hurts during ab exercise but still try to push through, felt like an ok workout i figure i got my ass in there and did something so thats what counts
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    3/30

    BENCH PRESS-
    145X10
    145X10
    145X10

    INCLINE PRESS
    130X10
    130X6
    130X5

    DECLINE DB PRESS
    45X8
    45X10
    45X6

    STRAIGHT BAR CURL
    60X10
    60X5
    60X6

    PREACHER CURLS
    65X10
    65X8
    65X6

    DB HAMMER CURLS
    20X10
    25X5
    25X6

    25 minutes swimming, i didnt like the workout on tuesday, i felt weak, but i didn't take any jacked so i would be able to nap before my grave shift maybe that was it. a couple days off i think should reinvigorate me....keeping diet clean so as not to lose any ground.
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    4/3

    35 minutes of swimming....back is feeling 100% so i will hit the weights again hard on monday.
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    4/5
    BACK N TRI'S

    REVERSE GRIP PULLDOWN
    WARMUP- 100X20
    150X10
    170X6
    170X6
    170X6

    DEADLIFT
    225X5
    130X7
    225X5
    130X6

    D/B ROWS
    55X10
    55X10
    55X10

    SEATED PULLEY ROWS
    100X10
    100X10
    100X10

    CLOSE GRIP B/P
    130X8
    110X10
    110X10

    OVERHEAD EXTENSIONS
    55X10
    65X10
    65X10

    PRESS DOWNS
    110X10
    110X10
    120X10
    120X10

    OVERHEAD EXTENSIONS
    50 LBS TO FAILURE

    30 MINUTES OF SWIMMING

    felt really good today. i found the db rows really blasted my back. back doesn't hurt at all. a couple days off really helped get me back in focus i think.
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    4/7 CHEST AND BICEPS weight 260

    BENCH PRESS
    WARMUP 95x20
    160x5
    160x4
    185x2

    DECLINE DB PRESS
    50X10
    50X10
    50X7

    HAMMER MACHINE PULLOVER
    160X10
    160X8
    160X10

    STRAIGHT BAR CURL
    60X10
    60X8
    60X6

    PREACHER CURL
    45X10
    45X10
    45X10

    HAMMER CURLS
    25X6
    20X10
    20X10

    10:30 OF ROWING
    25 MINUTES OF SWIMMING

    weights up on bench, got 185 up twice at the end of flat bench.
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    Keep up the good work man.
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    4/8 LEGS AND ABS- WEIGHT 258

    LEG PRESS WARMUP 180X25

    SQUATS
    205X7
    205X6
    185X8

    LEG CURLS
    115X10
    115X10
    115X10

    CALF RAISE
    320X10
    320X10
    320X10

    LEG PRESS
    320X7
    320X6

    11 min rowing machine
    25 min swimming

    legs were blasted today for some reason, i could only hit 2 sets on the leg raise. still i felt it was a good workout. i went as heavy as i could while keeping proper form.
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    4/9 weight 258

    27 minutes of rowing
    25 minutes of swimming

    good cardio day, looking forward to 2 days off
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    4/12 weight 260

    REVERSE GRIP PULLDOWN
    160X9
    160X10
    160X8

    REVERSE GRIP BENT OVER ROWS
    115X10
    125X10
    125X10

    DEADLIFTS
    185X9
    185X6
    185X6

    DB ROWS
    55X10
    55X10
    55X10

    CLOSE GRIP BP
    120X10
    120X10
    120X10

    OVERHEAD EXTENSIONS
    75X10
    75X10
    75X10

    ROPE PRESS DOWNS
    110X10
    110X9
    110X10

    20 MINUTES SWIMMING

    UP 2 LBS, HOPEFULL JUST WATER. WEIGHTS ARE UP ON TRI EXERCISES, BACK WEIGHTS ARE SAME BUT MORE REPS.
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    Quote Originally Posted by bigsexy74 View Post
    NOT A BAD WORKOUT, DEFINITELY HAVE TO WORK ON THE WEIGHT USED. OH WELL I HAVE SOMETHING TO BASE MY WORKOUTS ON. NOT SURE I HAD GOOD FORM ON DEADLIFTS OR SKULL CRUSHERS. NEED TO FIND SOMETHING TO REALLY BLAST THE BACK. IF ANYONE READS THIS AND HAS ANY IDEAS I WOULD LOVE TO HEAR THEM.
    deadlifts are a diesel compound movement ... do a search on google and/or youtube to see how your form is ... here's a link you can check out: http://stronglifts.com/how-to-deadli...per-technique/

    keep it going!!
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    4/13 LEGS ABS

    SQUATS
    185X10
    205X5

    LEG PRESS
    180X20
    360X10
    360X10

    CALF RAISE
    320X10
    320X10
    320X10

    MACHINE CRUNCH
    90X25
    110X25
    110X20

    LEG RAISE
    10
    10

    10 MINUTES ROWING
    20 MINUTES SWIMMING

    legs were still jello from last leg workout, i switched up my workout routine so the legs only got 4 days rest. oh well, at least i went. trifecta stack should be here tomorrow
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    4/15 CHEST SHOULDERS

    WARMUP 100X20
    160X8
    160X7
    185X3

    DECLINE BENCH
    130X10
    130X10
    130X10

    INCLINE DB PRESS
    55X8
    55X6
    55X7

    PEC DEC
    40XFAILURE

    MILITARY PRESS
    95X7
    95X10
    95X10

    STRAIGHT BAR FRONT RAISE
    40X10
    40X10
    40X10

    LATERAL DB RAISE
    25X10
    25X10
    25X10

    10:30 ROWING
    300 YARDS SWIMMING

    BENCH REPS ARE UP, SHOULDERS NEED WORK BUT THATS WHY WE WORK OUT
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    4/16 BICEPS/ABS

    STRAIGHT BAR CURLS
    60X10
    60X10
    60X7

    PREACHER CURLS
    50X10
    55X10
    55X10

    ONE ARM DB CURL
    25X8
    20X10
    25X8

    SINGLE ARM CABLE CURLS
    40 TO FAILURE
    30 TO FAILURE
    20 TO FAILURE
    10 TO FAILURE

    10 MINUTES ROWING
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    4/22
    took a few days to realign workout schedule due to school and work.
    switching to a 3x week full body w/o with cardio on off days.
    weight 256, 9lb loss in a month, so thats about on track

    25 minutes swimming today.
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