Fat's Like a 35yr-old Living At Home: Gotta Go

[CyberFreq]

"God gave you ten fingers so you have some to spare. God gave you ten toes so you have some to spare. God gave you two ears, two hands, two arms, two legs, two feet, two lungs, two eyes so you have one to spare. But God only gave you one body so it's up to you to take care of it."

So, I'm a short and 'stocky' guy, and I've decided to really try and get down some fat and put on some lean muscle.

I'm not new to weightlifting* but I am new to a proper routine so I'm going to be using a basic 5x5 routine with some other stuff added in that I feel is needed (will put up for debate).

These are my goals as of right now, hopefully attainable.

• Bench 300 lbs Halfway point reached 2 Nov 2009
• Squat 500 lbs
• Dead 500 lbs Halfway point reached 5 Nov 2009
• Press 250 lbs Halfway point reached 5 Nov 2009
• Weigh 170 lbs -OR- 185 lbs with clear-cut defined muscle (opinionated)
• Run a 7:00 mile
• Run a 30 min 5k
• Swim a 25 min mile

Current PRs

• Squat - 185
• Bench - 185
• Press - 135
• Deadlift - 275

The workout is going to be a kind of 3 day by 2 week split. Week 1 will have an ABA pattern on Mon/Wed/Fri, and Week 2 will have a BAB pattern on those days.

Workout A
Squats - 5x5xW
Bench Press - 5x5xW
Inverted Rows - 3xF
Pushups - 3xF
Reverse Crunches - 3x12

Workout B
Squats - 5x5xW
Press - 5x5xW
Deadlift - 1x5xW
Pull-Ups/Chin-Ups (alternate chin/pull on consecutive B days) - 3xF
Watching TV (prone bridge) - 3x45 sec


Complex Circuit
+ 6 back squats
+ 6 overhead press
+ 6 front squat
+ 6 upright rows
+ 6 deadlifts
+ 6 bent-over rows

Weight as of 6 Nov 2009: 216 lbs

Me, as of 20 Sept 2009.


Me, as of 13 Nov 2009

*Okay, so I would say I am new to weightlifting after seeing these 'proper' forms and noting how bad mine were.

[MIDMOBOX]

welcome to the logs,

ballsy to post a shirtless pics, I gotta respect that

[CyberFreq]

Originally Posted by MIDMOBOX

welcome to the logs,

ballsy to post a shirtless pics, I gotta respect that

well you cant see how im progressing if you dont see mah sexy belleh; besides its not like i have issues with people ogling me since i have been wrestling since i was 13

[Merrill]

There's no such thing as a belly. It's called a powerboiler, and it's the center of your strength.

But seriously, good luck in your training.

[CyberFreq]

Thanks for the support. I've made my training schedule but I'm gonna go in tomorrow and figure my 1RM's out so I can get some solid numbers in there.

Also, is there any advice on what kind of stuff I should be taking if I'm on a poor man's budget? Like, the first things I should get to help me out?

All exercises are 5x5 except for burpees which will be until 'failure' (I see my lunch on the floor).

Monday:
Bench Press
Squat
Dynamic Rows
Burpees til I pass out

Wednesday:
Military Press
Deadlifts
Squats
Weighted Pull-ups
Burpees til I pass out

Friday:
Bench Press
Squat
Bent Over Rows
Burpees til I pass out

[MIDMOBOX]

Don't worry about sups, most aren't worth the money. Just try to clean up your diet, maybe start logging macros with a program like fitday to see exactly what you are eating. you might be surprised.

ALso don't overthink things. Its pretty simple, lift more weight(overtime), eat cleaner and move more.

Whats with 3 days of calf work?

[Lug's Spear]

Originally Posted by MIDMOBOX

Don't worry about sups, most aren't worth the money. Just try to clean up your diet, maybe start logging macros with a program like fitday to see exactly what you are eating. you might be surprised.

ALso don't overthink things. Its pretty simple, lift more weight(overtime), eat cleaner and move more.

Whats with 3 days of calf work?

I was thinkin the same. If you are doing them so that you can stay on your toes for Muay Thai/Boxing I think rope skipping would be better and prob match your goals better.

[CyberFreq]

The calf work is for the explosiveness factor in a shot. I can see how 3 would be overkill though.

[MIDMOBOX]

Explosiveness is not found in calf extensions. You may want to look at learning how to clean/snatch/jerk. Works wonders.

[CyberFreq]

Originally Posted by MIDMOBOX

Explosiveness is not found in calf extensions. You may want to look at learning how to clean/snatch/jerk. Works wonders.

Really? I'm not talking like exploding with the arms or anything, I mean the drive in and the push-off in the initial shot for takedowns.