Tubbynewbs Journey

Training Training Logs
1

Training Log

Every journey starts with a single step, and so this is me putting down my left foot and picking up my right, about to head down the well beaten path from fat and fucked to fit and healthy.

Some of you have probably seen me around the forums, I’m more a lurker than a poster and in honesty more a poser than anything else. Those who have read other threads I’ve written will probably know this as I’m all gung ho while at my keyboard but I turn to shit when I get to the gym.

I’ve received very good advice from quite a few of the regulars on here and in all honesty as I’m in worse condition than when I first started posting I?d understand if they were a little pissy with me for not following what they had suggested.

So the purpose of this log is to be accountable, I may not write in it everyday but I will keep it regularly updated, and I will answer any question you ask with very few exceptions. I wont tell you my name. I wont tell you my address and I probably wont give you my credit card details either.

I will be honest, and having been on here I know to expect brutal unflinching hurtful honesty in return.

What is my motivation?

Well besides the desire to be able to look down and see my dick, I can still but only just, I’m going to away in 22 weeks, and I want to enjoy it, including the 10 hour flights, and I need to be fit and healthy to do that. I wouldn’t mind being able to take my shirt off either, but to be honest I don’t think that part will happen.

After the trip my wife and I would like to start trying to have a family, and I don’t want my kids growing up under the same cloud that I have, waiting for dad to die of heart disease, so I’m going to keep it up, ill be fitter at 30, November this year, than I was at 25 and I’ll be fitter at 35 than I was at 20.

So where am I at?

Last time I weighed myself I was 119 kg’s with a body fat percentage, according to those impedance style scales of around 39%.

I’m 5’11" and I have big fat titties, I could claim gyno, but that would be an insult to those who work out and genuinely suffer from this. I?m just plain fat and that’s where my body amusingly decides to store it when it runs out of space on my arse.

I figure that given I have so much to loose if I work hard and eat well I can probably get on that plane at around 95kgs, but its going to take some real work.

My size 38 pants are pretty snug when I do them up and my belly is over the band, I wear a size 43 shirt and I fill it up, but in a very wrong way.

Fitness wise I’m not. Not even a bit. I can hold a shaky plank for about 36 seconds and do somewhere around 30 push ups. Chin-ups; not a chance. I can jog at a medium, read slow and bouncy, pace for a minute or two but that’s about it. I can ride an exercise bike at a good pace for ever and a day but put me on a real bike outside and I struggle to move.

So I must be strong right, wrong. My 1RM for dead lift is 150kgs including the bar, and I have no idea of my 1RM for bench and squat.

So what’s my plan? I’m going to stop eating shit, yes that’s right I admit that the fat fairy and genetics didn’t gang up on me and make me fat, my hand and my mouth did it.

I’ve been told I’m a sugar addict, and I could believe it, the craving for sugar is so strong, but I will be stronger. I will push through it. I will fall, but I will get back up again.

So what am I replacing bad shit with. Healthy shit. Green leafy shit, nutty shit, fishy shit, grainy shit meaty shit. I’m not going to be a purist, but I will be doing my best to stick with the flying swimming running growing school of thought. I will still have some wheat bix and vita wheats and whole grain bread and cheese.

Ill also be taking some kind of fish oil supplement to help my joints out and a multivitamin to help out with anything else that might come my way. Ill have a protein drink after each weight session as well.

I wont be eating doughnuts chips lollies fried foods etc etc, well not with any regularity anyway. It wont be ok today is fat Friday and I eat as much as I possibly can, it will be hey it’s a party and there are lots of nice things im going to have a piece of cake.

And I’m going to break this fucking coke addiction as well. That’s right I’m going to stop drinking soft drink. I’m going to drink water, and sometimes tea. Although the soft drink that I have is diet or zero or max or whatever, its not good for me and its something that has to go.

Starting Strength is the weight training program I’m going to follow, except I’m going to have to change workout b a little bit, just because when I do a power clean the bar gets caught on my gut on the way up, I’m not sure what I can use as a substitute, but I will think of something. I’m thinking I will probably do bent over rows nothing like a power clean I know, but I’m not sure what else I would do.

I’m going to start fairly light so that I can build confidence and get my form right to start off with, but ill go up in 5kg increments to start off with. I’m particularly worried about squats, I have had an accident doing them before and I get nervous when I go to do them now.

But I figure if I start out at 60kgs including bar, and build myself up I should be squatting somewhere in the vicinity of 150 by the time I get away. I should be benching over 100 and deading somewhere around 175, for reps, as well.

Ill let you all know how I progress.

Cardio will be boxing twice a week and interval cardio after weights sessions. I will also be going for walks at lunchtime.

Boxing will be 3 rounds skipping 6 rounds heavy bag 3 rounds floor to ceiling 3 rounds speedball with push ups between rounds for the first ten rounds and ab work between rounds for the last 5. I will be going easy on the volume between rounds building up to 20 push ups and 30 ab exercises eventually.

After I have shown a bit of dedication I hope to be able to do some pad work and then spar as well. There is nothing to get your heart rate up like having someone try to punch you in the face while everyone is watching.

Of a morning I will be stretching and doing front and side planks, increasing difficulty as I improve my times.

So for now there is a plan, all I need now is some action, I’m starting Monday, ill let you know how I go.

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[quote]tubbynewb wrote:
So for now there is a plan, all I need now is some action, I’m starting Monday, ill let you know how I go.
[/quote]

all that typing and you’re starting monday? What’s wrong with making your next meal healthier?

3

Best of luck man. What was the squat accident?

4

Jehova, please no one drop a rock on me, I am having a healthier weekend, but monday is D day. i have already been stretching and things over the last few days, i also plan on going for a ride and some walks over the weekend as well.

mrodock squat accident happened at my caters for cardio not for weights gym where they have one of those old school squat racks and no power rack.

i failed at the top of a lift and was sat on my arse with 100kgs sitting on my shoulders. i flexed my back pretty badly when i landed and then thankfully fell from a sitting position went backwards still holding the weight.

7 months on im still having pain but due to other medication im takin and a gastric complaint i cant do much more for it than stretching and saying fuck everytime i have to bend my back to do anything sleep for more than 5 hours, or think about moving.

could have been alot worse and thats what im scared of. thank god i actualy set the lift up properly and had the bar resting where it should have been and not on the knob of bone at the top of my spine and that i dont use a pussie pad.

i cant afford a better gym so when i start lifting weights where i might fail, about 3 weeks away, i might have to swap to doing them in the smith, guess ill have to see how i go. Ill keep you all posted.

the gym is very busy with not alot of room for lifters and

5

[quote]tubbynewb wrote:
Jehova, please no one drop a rock on me, I am having a healthier weekend, but monday is D day. i have already been stretching and things over the last few days, i also plan on going for a ride and some walks over the weekend as well.

mrodock squat accident happened at my caters for cardio not for weights gym where they have one of those old school squat racks and no power rack.

i failed at the top of a lift and was sat on my arse with 100kgs sitting on my shoulders. i flexed my back pretty badly when i landed and then thankfully fell from a sitting position went backwards still holding the weight.

7 months on im still having pain but due to other medication im takin and a gastric complaint i cant do much more for it than stretching and saying fuck everytime i have to bend my back to do anything sleep for more than 5 hours, or think about moving.

could have been alot worse and thats what im scared of. thank god i actualy set the lift up properly and had the bar resting where it should have been and not on the knob of bone at the top of my spine and that i dont use a pussie pad.

i cant afford a better gym so when i start lifting weights where i might fail, about 3 weeks away, i might have to swap to doing them in the smith, guess ill have to see how i go. Ill keep you all posted.

the gym is very busy with not alot of room for lifters and [/quote]

Damn that is no good! Do you have any possibilities of getting a spot when you move up in weight? I’d rather see you do heavy bulgarian split squats, heavy barbell lunges, heavy Romanian deadlifts and not squatting than even considering squatting in a smith machine.

6

looks like my last message got chopped!!

there isnt alot of free weight space and there are alot of people without any courtesy. ift it had have happened on a monday night rather than a satyrday morning more people would have got hurt.

7

Update time.

Monday I never boxed, but I did eat well, not amazingly well but for me I ate well.
I got up and stretched and did my planks 40seconds for the front plank and around 2 seconds for either side,

Breakfast three wheat bix and skim milk
morning snack was some almonds some brazil nuts and 4 whole grain vita wheats.
Lunch was a green salad
Afternoon snack was a banana and an apple
Dinner was lamb steaks and vegetables.

I also managed to walk somewhere in the vicinity of 8k in three sessions over the day, not including any general walking I do at work. And two of those walks were with a backpack on that weighs somewhere in the vicinity of 10kgs.

I didn’t manage to stay softdrink free, I had a bottle, 600ml, of pepsi max which although isn’t what I want it’s a big improvement on the three or so litres of the stuff that I would have usually.

Not sure why but Monday my legs are aching like hell probably something to do with my walk.

Tuesday morning I am up late rushing organising meals and snacks so I can get through the day, legs hurting the whole time.

Meals for the day were as follows

Breakfast banana and apple
snack some almonds some brazil nuts and 4 whole grain vita wheats
Lunch Toasted cheese and tomato sandwich on wholegrain bread.
Snack apple
Snack smoked chicken breast
Protein drink
Dinner Ham steak skewers on white rice with sweet and sour sauce (all up about 6 points for those of you who follow weight watchers points)

I had a pepsi max again but it was one pepsi max and damn was it tastey.

By my first snack I had decided that I was hurting too much to go to the gym, by the time lunch came around I had pushed myself and been for a 3k walk and somewhere after that I decided fuck it, if I want to get fitter and stronger im going to have to do some work, so I went to the gym despite my already stiff and painful

By the time I left the gym I was a sweating shaking humble man. These were supposed to be my light starting weights, how the f*** did it end up being so hard?

Im following the starting strength program as I mentioned in my first post, and my weights were , including bar, 60kg squats, 60kg, bench, 80kg deadlift. Each exercise has 5 warmup sets of varying reps and 3 worksets x 5reps at the weights listed above. By the end of next week my realistic aim is to have the squat work sets at 85kgs the bench at 70 and the deadlift at 90.

I think that the squats were tough because of my nervousness doing the exercise and because of the fact that my legs were already stiff and sore. And the deadlifts were tough because of the fatigued legs from squatting.

Today is Wednesday and if I thought my legs were sore yesterday this morning they were three times worse and from previous experience by tomorrow morning Monday will feel like a holiday. Oh well no pain no gain I guess.

Eating so far today has been
Breakfast three wheat bix and skim milk
morning snack was some almonds some brazil nuts and 4 whole grain vita wheats.
Lunch a green salad with mixed beans and a bread roll
Afternoon snack has so far been a white nectarine and soon it will be a banana as well. Possibly another chicken t** on the way home too!
Dinner will be ginger and chilli beef with green beans and brown rice.

I have been for a three k walk today and that will probably be about it exercise wise except for all the incidental stuff that I do around the grounds and at home.

Ill keep you informed, I look forward to your feedback.

**edited to remove some profanity as the IT police wont allow me to view my own log at work at the moment!!