The Vagina Monologue : Volume 1

[WCLegend90]

So, whats up everyone? I'm a large fat tit. I've decided to go back to working out, so yeah...this is a log for them.

Stats

Age : 17
Height : 6'2"
Weight : 350 fat ass lbs

I'm doing WSFSB with 2 core circuits and a stair running day thrown in. I'll eventually do some more cardio later on.

+++++ Max Effort Upper Body (Monday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench Press
B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Incline Dumbbell Bench Press
C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over Dumbbell Rows
D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Standing Face Pulls

+++++ Core Circuit (Tuesday) +++++

Crunches
Oblique Crunches
Sledge Hammer Swings
DB Side Bends

4 Circuits, 20 seconds rest.

+++++ LOWER BODY - (Wednesday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Deadlifts
B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Dumbbell step-ups
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Standing Good Mornings
D. GRIP TRAINING - Perform 3 sets of timed sets.
Wrist roller

+++++ Core Circuit # 2 (Thursday) +++++

Crunch
Side Crunch
Sledge Hammer Swings
Plank (For time)

Done 4 times, 20 seconds rest.


++++++ REPETITION UPPER BODY - (Friday) ++++++

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.
Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Dumbbell floor presses
C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Lat pulldowns
D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Standing 1 Arm DB shoulder press
E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Hammer curls

++++++ Conditioning - (Saturday) ++++++
Stair Running (2 times, whole bleechers)

 

[WCLegend90]

My workout from monday

Bench Press
185 x 5
205 x 5
225 x 5
245 x 1, 225x2 (wtf)
225 x 3

Incline DB Press
60x10
55x10
45x10
35x8

DB Rows
55x10
50x10
50x10
50x10

Face Pulls
80x10
80x10
90x10

Overall I was dissapointed, but it wasn't horrible after 6+ months of not working out and getting fatter. I once benched 315x3, I obviously cannot do that now. I was dead during the DB bench due to the reps, I only did low...low reps before, so 10 was difficult. DB rows suffered due to being tired from the benching. Face pulls I had never done before, but the weights were extremely easy, so they will be up...by a lot.

 

[WCLegend90]

Crunchesx20
Oblique Crunchesx20
Sledge Hammer Swingsx10 per side
DB Side Bends x 10 per side

4 Circuits, 20 seconds rest.

Wasn't too hard, but I know my core will be feeling it tomorrow.

 

[Klotz]

Good luck. Don't forget diet!

 

[zop]

Holy shit. 350?!? I'm the same height and I weigh 200. I can't believe how it must be like to carry 150 lbs more and I'm trying to gain 20 lbs.

Anyways good luck and you should do the squats and milk program for shits and giggles.

 

[WCLegend90]

Good luck. Don't forget diet!

Yeah man I'm working on that, thanks.

Holy shit. 350?!? I'm the same height and I weigh 200. I can't believe how it must be like to carry 150 lbs more and I'm trying to gain 20 lbs.

Anyways good luck and you should do the squats and milk program for shits and giggles.

I have a large frame (think Lesnar, minus the muscle and plus fat :redface. But it's no excuse for me to weigh this much. I think i'd be fine at 250.

 

[liquid!]

Great log title.

Good luck, we'll be watching; )

 

[SpiralOut]

I see no squats. I see no deadlift. I am sad.

 

[WCLegend90]

I see no squats. I see no deadlift. I am sad.

Look again, Wednesday has deadlifts.

There are a lack of squats, as I am doing this with a friend that cannot do them due to cerebral palsy (nothing hardcore, just in one leg).

I will be adding them later on. Don't worry :icon_chee

 

[BlondeWarrior]

Love the title. You crack me up, I will be an avid log reader :icon_chee

Good luck with everything and stay on track, you'll do great!!!

 

[GunsforGuevara]

Another 300+ pounder in the training logs. Cool. Good luck on your weight loss and strength training. Here are a couple of sites you might find of interest. They've definitely help me.

http://fitday.com
and
http://www.johnberardi.com/articles/index.htm

Fitday has some cool features that keep track of your food/exercise intake. You can customize nutrition goals and keep a daily log of you diet. John Berardi is well respect figure on the S&P forum and writes good articles on nutrition. Especially his 7 Habits of Highly Effective Nutritional Programs

 

[SpiralOut]

Sorry mang. Skimmed quickly, and yet again, made an ass of myself. Deads>squats, if for nothing else than raw brute manliness.

 

[BlondeWarrior]

Sorry mang. Skimmed quickly, and yet again, made an ass of myself. Deads>squats, if for nothing else than raw brute manliness.

:wink:

 

[WCLegend90]

Another 300+ pounder in the training logs. Cool. Good luck on your weight loss and strength training. Here are a couple of sites you might find of interest. They've definitely help me.

http://fitday.com
and
http://www.johnberardi.com/articles/index.htm

Fitday has some cool features that keep track of your food/exercise intake. You can customize nutrition goals and keep a daily log of you diet. John Berardi is well respect figure on the S&P forum and writes good articles on nutrition. Especially his 7 Habits of Highly Effective Nutritional Programs

I'm not one for counting calories, I just put clean good foods into my body. But Berardi has def. been something I've been reading for a long time.

And thanks. :icon_chee

Sorry mang. Skimmed quickly, and yet again, made an ass of myself. Deads>squats, if for nothing else than raw brute manliness.

That's not making an ass out of yourself. Saying "you fucking pussy why are there no deads or squats?" would have been making an ass out of yourself. You just quickly skimmed and posted, no biggie.

 

[WCLegend90]

I forgot to mention, after this month of wsfsb I plan on moving onto a modded version of Ross' II 50 day plan or his beg. program from NG.

 

[immovablestone]

Keep it up man and the lbs will melt away and the body composition will morph. Diet will be key like everyone else said. I know what it's like to be your size at your age, and when you've got that 100lbs less of dead junk hangin' you down you'll feel like a million bucks.

Good work, we'll be watching.

 

[Saith]

Referencing the Vagina Monologues in the log title = fail, but good workout. Keep it up and you'll reach teh goels.

 

[vince89]

Good work brah, whenever you feel down and you think you'll never lose the weight. Just think, theres so many people in your position who are doing absolutely nothing to improve their body.

Keep lifting hard and its only a matter of time before you'll hit your goals!

 

[bacon]

I've always thought that "The Vigina Monologues" would be a great title for a log.

Well done, and good luck

 

[theNuge]

It's nice to see yet another person starting a log. I'm doing the same WS4SB program and it's a lot of fun.