THE BOOK OF FAT!!

[bigsexy74]

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.

 

[bigsexy74]

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.:disappointed:

 

[bigsexy74]

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.

 

[bigsexy74]

3/18/10

45 minutes of swimming
freestyle and backstroke

 

[bigsexy74]

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.

 

[bigsexy74]

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.

 

[bigsexy74]

nice, 3lbs in 2 weeks, i feel good. readjusting diet. 262lb.

 

[bigsexy74]

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.

 

[coldseed]

Keep it up, man! Cheers!

 

[bigsexy74]

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.

 

[bigsexy74]

day off, feeling sore but in a good way, thank goodness its an off day

 

[bigsexy74]

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

 

[bigsexy74]

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.

 

[bigsexy74]

4/3

35 minutes of swimming....back is feeling 100% so i will hit the weights again hard on monday.

 

[bigsexy74]

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.

 

[bigsexy74]

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.

 

[SOUTHCAR27]

Keep up the good work man.

 

[bigsexy74]

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.

 

[bigsexy74]

4/9 weight 258

27 minutes of rowing
25 minutes of swimming

good cardio day, looking forward to 2 days off

 

[bigsexy74]

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.

 

[strester]

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-deadlift-with-proper-technique/

keep it going!!

 

[bigsexy74]

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

 

[bigsexy74]

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

 

[bigsexy74]

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

 

[bigsexy74]

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.