Fattest 198 of All Time. OF ALL TIME.

Training Training Logs
521

Thursday

Reverse BB Row
275, 315, 335x6, 365x10

Pullover
275x10+3+3
Hard.

Lat Pressdown
80x10+3+3

Supinated Pullup (3s pause at bottom)
BWx10

Saturday

Bent DB LR
35x10, 45x10x2, 45x12+12 partialsx3

Neutral Pushup
BWx10x2, +40x10, +80x10,12,16
My neck felt like it had negative weight after that.

Ab work on rings

Quickie before my buddy’s wedding. Relevant: Men’s Warehouse gave me a 6XL shirt with a 24.5 inch neck. Thanks fellas, but I’m not quite there yet. Why they ignored my measurements is beyond me, but maybe they thought my 33 inch waist was 43? Never got a reasonable explanation, but got one that fit the morning of.

Monday

Pendlay Row
225x10+3+5
A little light, but the idea was to reduce knee loading.

Trap Bar Shrug
350, 400x10, 450x8
Grip wasn’t there today, plus it hurt my knee a little.

Neutral Pullup (3s pause at bottom)
BWx10,11,12
That’s pretty damn tough. Shoulder is feeling good on these right now.

Decline Crunch
+30x10,12,15
“Supersetted” with shoulder stretching

My knee is in its death throes…just a few more days until this shit is behind me.

522

Tuesday

CGBP
275, 295, 325, 335x2, 355x1,3
Paused through 335, touch and go at 355. Felt really good, strength is still hanging around. Was able to widen about an inch, which put my index fingers just outside of the smooth. Also was able to close my grip. The only issue here moving forward will be keeping the weight on my triceps, though I won’t be going heavy for a while.

HS Seated Press
3PPS+25x10, 4x10x3
Narrow as I could go on the handles.

Rear Delt/Flye Machine
150x12/12x2, 15/16

Med Ball Pushup/Prone Ys

I was probably good for 385-395 today, but I’m glad I controlled myself. Probably won’t do anything heavy next week, but I’ll try feet up bench the week after.

523

Thursday

T-Bar Row
4plates x8, 5x6, Drop: 5P+25x8, 5Px8, 4Px8, 3Px8
Ummmmmmmm…dead. Great cardio for a wheezy fat guy like me.

Pullover
277.5x10+3+3
A little less miserable this time, in a good way.

Lat Pressdown
85x10+3+3

Supinated Pullup (3s pause in hang)
BWx13
Shirt off because the gym was closed. Bro status: engaged.

DB Simultaneous strict curl

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Surgery time!

524

Good luck brother!

525

x2 good luck. Hope it goes well.

526

Came out just fine, thanks guys. Although I woke up almost perfectly coherent, thus ruining my dreams of becoming a drugged up post-surgery Youtube sensation.

527

So the first day was pretty uneventful. The nerve block rendered my leg pretty much useless, but I also had almost no pain because of it. It started to wear off near the end of the night, though. My appetite has been fine, and it really came back today. I had trouble sleeping last night, though. The pain really made itself known overnight and into this morning, but I’ve been able to get past it. PT starts already Monday, so I’ll document that as it comes.

528

Monday

PT: Started with 15 minutes of electrical stimulation, 10 s on, 30s off. I extended my quad as hard as I could while it was being stimulated. It’s amazing, but in 2 days of immobility I had already lost most of my ability to control my quad, and I was better than most in that regard. I also did 1 set of 10 iso contractions into the table, 2 sets of leg raises (uber painful, and by far the hardest thing I did), and sets of 20 raises to different angles. We finished with 15 minutes of icing. Luckily, the doc gave me the go-ahead to do upper body in the gym, so…

Neutral Pullup
BWx10,10,10,8,10
3 s pause through the first 3 sets, then no pause on the last. Supersetted with band pull-aparts.

Pullover
225x8, 255x6, 285x10+2+2
Finally a weight I can stick with for another week. Machine is almost maxed out.

I was going to do biceps, but my ride showed up early. I guess that’s good because I can do them tomorrow with bench. Note: percocet makes me nauseous while lifting. I’m already weaning off of them, since the pain isn’t bad, and all they seem to do is make me sleepy and constipated. Today was my first bowel movement in 3 days, which made me nervous but was normal.

529

Tuesday

“Legless” CGBP
255, 275, 295x3, 315x6
Paused to 295, TnG on last. First bench with no leg drive in years.

HS Seated Bench
3PPSx15, 3+25x12

Petty much dead after that. I was still taking painkillers at this point, and they were causing some pretty severe nausea after any kind of intense activity, so I called it a day early and iced my wounds.

Took the next 2 days to wean off painkillers.

Friday

DB Low Incline CGBP
Top Set: 100x12

Perfect Pushup
Top Set: +40x25

Tri Pressdown
Top Set: 80x16
I Think.

Shorter workout so I didn’t overdo it.

PT has already ceased being a challenged at this point.

Sunday

Chest-supported T-Bar
Drop Set: 4plates+25x5, 4x6, 3x8, 2x8, 1x8
Bitch-slapped me. Top set was too ambitious, but it was because I didn’t have my legs as a base. Petty hard to pull heavy on one leg.

Neutral Pullup
Wide: BWx8,10
Narrow: BWx13

DB Strict Curl
25, 30x10, 35x8

Monday’s PT was easy. Saw the doctor, got my sutures out. No loaded flexion until a month after surgery…FML. All I can do right now is leg raises with a stiff leg.

Monday

Legless CGBP
275x6, 300x5, 325x6
First two paused, last TnG. That was pretty easy…I think this will help my bench a lot when I’m able to get some leg drive again. Shoulder feeling great, too.

Rear Delt Machine/Flye Machine
160x10/10, 12/12, 15/15
Last one was pretty hard.

DB CGBP
100x15

OH Rope Ext
72.5x16

Finally got a quality workout in. Back was pretty sore from Sunday.

530

Thursday

Neutral Pulldown
Drop: 200x8, 175x8, 150x6, 125x8
Probably need to stop doing these at the beginning.

Pullover
285x10+3+3

Lat Pressdown
80x10+3+3

Shoulder stretches/light curls

Left leg is atrophying pretty bad. Incisions look pretty good, and there is no real pain to speak of. I take the brace off around the house and work, and some ROM is coming back. I still struggle to extend my knee unloaded, so the bone still needs to mend a little.

531

Friday

60% CGBP
240x10x3
Speed was fine, briefly paused at the bottom. I hate volume, though. 2nd bench session was a result of reading the routines of good benchers on ChaosandPain. Also, I have nothing better to do. I’ll stay around this weight and try to get some decent volume, though I’m open to adjusting reps weekly.

Narrow Perfect Pushup
+40 chains x15,15,20

Rope Pressdown
Drop: 100, 90, 80, 60, 40x10
Laughable how hard 40 is at the end like that.

Broom Stretch/Prone Y

Used an EFS medium knee sleeve on my elbow because I forgot the one I just bought. This seems to help a lot, and my elbows felt great when I got to triceps. Love the idea of 2x weekly benching. Today taught me I suck at breathing during reps.

Knee updates…

532

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2 Days after surgery

Swelling was pretty shocking. This was the first day I got a look at it, and also the first day I was able to shower. I could barely contract my quad at this point.

533

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2 weeks after surgery

I can easily contract my quad now, but ROM is still limited. Getting crazy atrophy from inactivity. Sutures came out Monday, and save for a minor infection the incisions are healing really well. There’s still some pain when my patella is compressed, and that will probably be there for at least a few more weeks. 2 more weeks until I can load the knee in flexion.

534

legs need work

535

Sunday

HS High Row
4 plates+5x10+4+4

Pullup
BWx8,10,16

Chest Supported T-bar
Strip Set: 4 platesx6, 3x6, 2x6, 1x10

Monday

Legless CGBP
275, 295, 315x2, 330x4, 345, 350x3
Paused through 315. Paused the first rep on 330, but this kept me from getting 5. 345 and 350 were TnG, but not too hard. Shoulder felt OK, though a little worse than usual…probably from benching Friday too.

Rear Delt Machine/Flye
170x1010, 12/12, 15/15

OH Rope Press
72.5x16

DB Strict Curl
25, 30x8, 30x13

Tri Pressdown
72.5x30

Good session. Shoulder felt a little taxed, but no pain.

536

Tuesday

Rear Delt Swing/Rear Delt Flye
55/30x12/10, 12/12, 17/12
Supersetted with band pull-aparts.

Cable Rear Delt Flye
40x10,15,15

Broom Stretch/Prone Y

Shoulder Press Mach

Quick shoulder health workout. Observation: I’m fat and can’t wait to do some sprints when I’m able to.

537

Thursday

Pullover
290x10+3+3

Neutral Pulldown
Drop: 200, 175, 150, 125x8

Lat Pressdown
85x10+3+3

Calf Machine Shrug/Broom Stretch
200x12x2, 240x16
Not great, but seemed better than DBs and is the closest I’ll get to “heavy” trap work for a while.

Kai Curl
25x10+4+6

538

[quote]HeavyTriple wrote:
Tuesday

Rear Delt Swing/Rear Delt Flye
55/30x12/10, 12/12, 17/12
Supersetted with band pull-aparts.

Cable Rear Delt Flye
40x10,15,15

Broom Stretch/Prone Y

Shoulder Press Mach

Quick shoulder health workout. Observation: I’m fat and can’t wait to do some sprints when I’m able to.[/quote]

Any sled drag plans? Is a backward sled drag going to eventually be ok for your knee? I’ve become a big fan of sled drags.

539

[quote]grettiron wrote:

[quote]HeavyTriple wrote:
[/quote]
[/quote]
LOL polarized

540

[quote]grettiron wrote:

[quote]HeavyTriple wrote:
Tuesday

Rear Delt Swing/Rear Delt Flye
55/30x12/10, 12/12, 17/12
Supersetted with band pull-aparts.

Cable Rear Delt Flye
40x10,15,15

Broom Stretch/Prone Y

Shoulder Press Mach

Quick shoulder health workout. Observation: I’m fat and can’t wait to do some sprints when I’m able to.[/quote]

Any sled drag plans? Is a backward sled drag going to eventually be ok for your knee? I’ve become a big fan of sled drags.[/quote]

Yea man, my knee will be 100% eventually. I have to keep the brace locked until August 1, then I should be clear to start doing more intense activity, but no impact until then. I started knee loading in PT today, and most of it was painless. But the second I’m able to, sled pushing/pulling/sprints all freaking day.

Quincy, one of these daaaaaaaaaaaaays.

Friday

70% CGBP
280x6x5

Perfect Pushup Plus
BWx10,10,15
Serratus contraction at the top (=plus)

Rope Pressdown
Drop:110,100,80,60,40x10

Monday

Legless CGBP
275, 295, 315, 335, 355x3
Last set was pretty close to max effort. Not bad, though. My CG PR is 370x3, and think I would have that with my legs under me.

Rear Delt Mach/Flye
180x10/10, 12/12, 13/15

One Arm CGDB Press
80x10x2
Supersetted with Prone Y

Shoulder is feeling good. Got about 10 sets of pull aparts in today, love those. I’m a little worried because my right knee is starting to get a similar pain to the pain that started in my left knee, but I’m hoping it’s from the overload it’s taken since surgery. To be fair, the x-ray I got a couple months ago showed it being fine, and I’ll be getting my left knee x-rayed again soon as part of the monitoring process, so I guess I’ll know then if it’s OK or not. In the meantime, I’m going to start doing more mobility drills for it.

Later: food porn.