Coming Out of Hibernation

Training Logs
1

Hey everyone. Another fat boy here trying to get back into it. I used to be a very fit person in high school and through my first 2 years in college, but drinking and being a couch potato for three years screwed that up.

Height: 6’2"
Weight: 370
BF: at least 30%

Goals:
-Drop down to at least 240 by 07/25/2010 (drastic but hey family has a history of diabetes, hypertension, and high blood pressure. So far 4 uncles, 5 aunties, and I don’t know how many cousins are either diagnosed with at least one of the following or died from one of them)

-Be accepted into Honolulu or Hilo Fire Dept. by either the first or second class after this hiring freeze by the state.

-Drop from a size 52 to a size 34 by 07/25/2010

-No real goals for my weight training. I just want to either maintain or gain.

Training: Push/Pull similar to an article on here. Just search Push/Pull and the first article should be the one.

Conditioning (all around anaerobic/aerobic): Primary goal
Resistance Training: Maintain or Gain
Muscle: Maintain or Gain

Diet: cleaning it up. it’s better than before but it could be better once i find a job and get some money in my pocket that will allow me to do it better.

Well that’s all I want to right on this subject for now. Will post first day of training on my next post.

shoots

2

Haha. Just noticed I wrote “right” instead of “write”…what an idiot. hahaha

Alright first day of training:

A1. Overhand Deadlift: 135x5, 225x5, 275x3x5…God grip strength aint’ what it used to be
A2. Bicep Curls: 40x5x10

B1. Assisted Pull-ups (weights are what are on the machine): 250x8, 230x6, 200x5, 190x5…could’ve been better
B2. Elevated Deads: 135x8, 185x6, 185x2x8

C. Smith Machine Horizontal Row (position body under bar, pull towards bar, heels on ground:
BWx3x6

D. Pro-Grip Pull Downs: 140x3x12

E: Seated Shrugs: 180x3x10…I fucken hate these (never really liked doing traps for some reason)

Conditioning: 20minutes eliptical
Ramp: 5
Resistance: 5
Getting myself back into it.

And if anyone was wondering what was up with most of my goals’ deadlines being set at 07/25/2010. It’s because thats my 24 birthday

Overall grade: C+…considering what I was doing a couple of months ago to get into shape, this sucked, but whatever that’s in the past. Lets do work.

shoots

3

Every goal starts somewhere. Keep up the good work man, you’ll reach your goals. Do a search for Bartls transformation, it’s a great story.

4

Tuesday 07/07/2009

Warm-up: 6 min incline walk on treadmill

A1. Full Squat: 135x5, 225x5, 315x5, 335x2x5, 225x5(Pause Squats)…Wow supper crappy!
A2. DB Shoulder Press: 60x5x10

B1. Machine Assisted Dips (weights are on machine): 250x8, 230x8, 200x8, 180x8, 160x8
B2. Calf Raises: 1x20, 4x30

C. Wide Grip Bench: 135x10, 185x2x8, 135x10…Chest was totally fried from the dips

D1. Unilateral Machine Shoulder Press: 45x10, 25x20
D2. Rope Push-downs: 180x2x15

Conditioning: Shoudld’ve known better…8:00pm cardio bunnies/sloths all over the machines…crappy

Grade: B- Squats were pissing me off! I was squatting over 500 only two months ago before the layoff…crap!

well tomorrow is another day…

shoots

5

Wednesday 07/08/09

No gym today but of course I did some stuff

-Knee Push-ups: 130 reps…took me 5 sets…I can do regular push-ups but no way could I have gotten over 60 reps…I was looking just to bring some blood back into the upper body area

-Band Pulls: Traps- 5x20
-Band Pulls: Back- 5x20

Not bad, wish I had something else besides a band to do back pulls with though.

Shoots

6

Thursday 07/09/09

warm-up: 5 min recline bike

A1. Overhand Deadlift: 135x8, 185x8, 235x8, 285x8, 135x5…i guess grip strength does improve quickly
A2. Barbell Curls: 60x4x12…will use 70’s next week (i hate doing biceps)

B1. Trap Bar Deadlifts: 135x10, 225x2x10
B2. Assisted Machine Pull-Up: 230x2x8, 250x7…fucked up here, this exercise was supposed to be the focus of this pairing. Not the deadlift…won’t let that happen again.

C. T-Bar Row: 3Px3x12 (P = plates)

D. Rear Delt Fly: 100x15, 80x3x20, 80x25…was waiting for a pull-down machine so i figured i could get some more rear delt work.

E. Pull-Downs: 140x12, 160x2x12…nice and easy, just to get some blood flow

Conditioning: 20 minute eliptical
Ramp: 5
Resistance: 5

Grade: B+…was a pretty decent day in the gym…no cardio sloths/bunnies to hog the machines afterwards

7

been sick the past couple of days…haven’t done much but eat and sleep. hope to be in the gym tomorrow…but thats only a hope