Reforming the Fat Slob (strength, weightloss, boxing)

12/21/12

End of the world workout

I only had 25 minutes so I went straight for hitting a PR tonight.

FS
135x5
185x3
225x2
275x1 added belt
340x1. 25# PR with belt and wraps

340 was still easy. Want to try for 350 now.
 
Last edited:
12/26/12

Squats
45x8
135x5
185x3
225x2
275x1
315x1
365x1
425x1 10lb PR!

Bench
135x8
185x5
225x3
225x3
225x3

About 60 face pulls
 
Last edited:
1/2/13

DL
135x5
185x3
225x3
275x2
295x5
340x5
385x10 tied PR, these were Touch-and-Go

Bench press
45x8
135x6
165x5
190x5
215x7

Ghetto GHR
3x15

EZ curls
60lbs 3x12

DB bench
50sx3x10

Elliptical
12 minutes

Some stretching and foam rolling
 
Last edited:
Just went back and looked through my log. Deadlifts have been severly lacking.
December =0
November=1
October=0
September=2

I was really focusing on my squat, so I neglected DL. Hopefully I didn't lose any strength.
 
1/4/13

Elliptical
5 minutes

Powerclean
135x2
155x1
185x1

Powerclean and push press
185x1
205x1 tied PR
210x1 sloppy PR

SOHP
135x5

CGBP
135x10
155x10
185x5
185x5
185x5
185x5
185x8










Worked at the gym today. Was going to fit in some cardio but I had my boots on and had planned for my wife to bring out my shoes with my lunch. Wife forgot my shoes. So I decided to bro it up for the first time in years.

1/5/13

Tricep pushdown
80 3x10

Standing EZ curl
75x12
70x10
65x10

Skullcrushers
45 3x12

Preacher curl
45 3x10
 
Last edited:
TheeFaulted said:
Worked at the gym today. Was going to fit in some cardio but I had my boots on and had planned for my wife to bring out my shoes with my lunch. Wife forgot my shoes. So I decided to bro it up for the first time in years.

1/5/13

Tricep pushdown
80 3x10

Standing EZ curl
75x12
70x10
65x10

Skullcrushers
45 3x12

Preacher curl
45 3x10
Click to expand...

I bet you were the most un-bro looking bro there, bro. Also I have only just realised your username is TheeFaulted, and not ThreeFaulted, as I have misread it as the whole time.
 
MilkManUK said:
I bet you were the most un-bro looking bro there, bro. Also I have only just realised your username is TheeFaulted, and not ThreeFaulted, as I have misread it as the whole time.
Click to expand...

It's a pretty common mistake. The "Thee" comes from a punk band I used to listen to called Thee Pirates.
 
I took a body composition test at work yesterday because they were offering them for free. The test was taken with with a InBody 520. I have no idea how accurate the test is. I hav a friend who is pretty lean and she took one of those underwater fat percentage tests about a year ago. She said this test read her as 4% higher, and if anything she's leaner than she was a year ago.

The results were:
Bodyweight: 228.6
Body fat: 60
LBM: 168.7
Dry lean mass: 45
Total body water: 123.7
Intracellular water: 78.3
Extracellular water: 45.4
Body fat percent: 26.2%
BMI: 32.8

Test told me to consider losing 30.2 lbs and gain 0.0 lbs of muscle mass.

Test also said I have a body water ratio of .367 which is apparently a good score.

Segmental lean development said my
Right arm is 135.4%
Left arm is 132.1%
Trunk is 120.6%
Right leg is 101.9%
Left leg is 99.5%
all of lean/ideal lean x 100%

Basically meaning according to my bodyweight I have enough lean body mass in all my limbs except .5% off in my left leg. So my left leg is slightly smaller, and apparently I've turned into a gym bro since there is a 30% variance between legs and arms. Who knew?


Basically this test told me what I already knew, I'm over weight, have above average muscle mass and have some slight imbalances between my left and right sides. The only thing I was surprised by was that it said my legs are a bit smaller in proportion to my upper body.
 
1/7/13

DL
135x5
225x3
315x3
360x3
405x3
450x1

Dimel Deadlifts
225x8
135x8
135x8
185x8

Push Press
185x2
185x2
185x2
185x2
135x5

Tried out some Dimel deadlifts for the first time tonight. They went fine, though I started a bit heavy at first.

Also tried to work on my push press which is a mess. I'm still driving off my toes, so I worked hard on that. I think my biggest issue is flexibility. I don't have the flexibility to rack the bar, so when I begin to dip down into a squat I can't go very deep and start to dump forward. I think if I can work out the form issues, my push press should increase quite a bit.
 
TheeFaulted said:
Also tried to work on my push press which is a mess. I'm still driving off my toes, so I worked hard on that. I think my biggest issue is flexibility. I don't have the flexibility to rack the bar, so when I begin to dip down into a squat I can't go very deep and start to dump forward. I think if I can work out the form issues, my push press should increase quite a bit.
Click to expand...

My flexibility is also terrible, but I've completely given up working on it since you wouldn't press an axle the same way you pres a barbell anyway. But for you, try to find a buddy who can help you stretch. Get under a loaded bar(so it doesn't move around) in the press rack position and have your buddy SLOWLY push your elbows up to the ceiling while pushing them together. A week or two of that will probably do the trick.


And when you say wrestling practice are you training at a BJJ school or are you on a team?
 
eastNYgoon138 said:
My flexibility is also terrible, but I've completely given up working on it since you wouldn't press an axle the same way you pres a barbell anyway. But for you, try to find a buddy who can help you stretch. Get under a loaded bar(so it doesn't move around) in the press rack position and have your buddy SLOWLY push your elbows up to the ceiling while pushing them together. A week or two of that will probably do the trick.


And when you say wrestling practice are you training at a BJJ school or are you on a team?
Click to expand...
Thanks for the advice.


Actually it is neither. I work with a university wrestling team. I work mainly with the heavyweights, which isn't too bad because they're slow and I can use my size and strength to my advantage. I still get mostly beat, but considering I only wrestled one year of JV in high school, I think I fare pretty well. I'm actually pretty pumped because I've pulled off an outside ankle trip off a 2-on-1 yesterday and today both.
 
1/10/13

Squat
45x6
135x5
185x3
225x2
275x1
315x2
315x2
315x2

Push press
135x5
135x5




1/14/13

DL
135x5
225x2
275x1
315x3
360x3
405x3

SOHP
45x8
95x6
115x5
115x5
115x5

Speed pulls
135x5*+some random cheap bands
135x5 +some random cheap bands
135x5 +some random cheap bands
 
1/18/13

Squats
45x10
135x5
185x3
225x1
250x5
290x5
330x5

Push Press
95x5
135x5
135x5
135x5

Rotator Cuff Work
 
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