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09-08-2009, 02:53 PM
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#1 (permalink)
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 Orange Belt
Join Date: Jan 2009
Posts: 426
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Follow this Fatty's road to success!
So this is my second attempt at making a training log. Last time I injured my ankle within a few weeks into the training and just fell off and gained even more weight within the 4 months or so. Without typing too much nonsense and excuses, lets get into it...
Stats
Age: 17
Weight: 320
Height: 6 '0
Goals
- Get to 230 lbs
- Bench 275
- Squat 315
- Deadlift 375
- Improve strength, flexability, and mobility
This is going to be my log for 12 weeks and if everything goes as planned I will start another log imediately after. I am confident I can meet my goals within 12 weeks and I will be following this program
Monday:
Bench Press 5 X 5
Squats 5 X 5
Dynamic Rows 5 X 5
Cross Trainer 15 Mins (1:30 - 0:30 intervals)
Tuesday:
Off Day Workout
Wednesday:
Deadlifts 5 X 5
Squats 5 X 5
Military Press 5 X 5
Push Ups 5 X 5
Cross Trainer 15 Mins (1:30 - 0:30 intervals)
Thursday:
Off Day Workout
Friday:
Bench Press 5 X 5
Squats 5 X 5
Dynamic Rows 5 X 5
Cross Trainer 15 Mins (1:30 - 0:30 intervals)
Saturday:
Off Day Workout
Sunday:
Yoga ;)
and my "off day workout" is gonna consist of some cardio, body weight workouts, core work, and probably some bag work (not technical but I'm gonna do the 5 rounds that Sinister made up).
As you see I'm going to be doing the BS 5X5 workout and some other work to further my chances of meeting goals. Diet was biggest fault in the past and hopefully I can correct my problems and make them a thing of the past with this plan.
Meal 1
1/2 cup of oatmeal
4 Eggs
1 Piece of fruit
Handful of veggies
Meal 2
Handful of assorted nuts
Handful of veggies
Meal 3
Chicken salad
yougurt of some sort
Meal 4
handful of veggies
Meal 5
1 and 1/2 piece of Chicken or salmon (ocasionally steak or lean hamburger)
1/2 cup of brown rice
1 cup of veggies
So follow my fat ass on this log and post any advice you want. Also, if I stop posting, assume I'm being a lazy fatty that couldn't handle it.
Last edited by refuseTOlose; 09-10-2009 at 03:33 PM.
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09-08-2009, 02:55 PM
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#2 (permalink)
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Orange Belt
Join Date: Jan 2009
Posts: 426
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Also this week I'm starting on a tuesday, so I'll be goin to the gym and starting today, because yesterday was a holiday. So I'm gonna be at the gym on Tuesday, Thursday, and Saturday while having my off day workouts on Wednsday and Friday, and a day off on Sunday.
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09-08-2009, 03:46 PM
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#3 (permalink)
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Orange Belt
Join Date: Aug 2009
Location: Tarzana
Posts: 299
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thats a big bench goal with a small deadlift
__________________
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09-08-2009, 03:51 PM
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#4 (permalink)
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Forum Moderator
Join Date: Jul 2006
Posts: 2,280
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Welcome to S&P.
Given your size, your deadlift goal should to pull 405.
__________________
- Coffee’s for closers only.
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09-08-2009, 03:52 PM
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#5 (permalink)
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 White Belt
Join Date: Aug 2009
Location: Florida
Posts: 79
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Youve got a pretty high bench press...Are you 320 with alot of muscle or are you 320 with mostly fat? Cause unless your already pretty strong, 275 is going to be difficult.
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09-09-2009, 12:41 AM
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#6 (permalink)
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Orange Belt
Join Date: Jan 2009
Posts: 426
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Day 1
Bench Press
5 x 135
5 x 155
5 x 175
5 x 185
5 x 195
Squats
5 x 135
5 x 155
5 x 175
5 x 195
5 x 205
Dynamic Rows
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135
Plus I only did 10 minutes of cardio, but next time I will definately do 15 minutes
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09-10-2009, 02:31 PM
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#7 (permalink)
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Orange Belt
Join Date: Jan 2009
Posts: 426
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Well yesterday I was far too tired to come on Sherdog and actually forgot, but I did some sprints, bag work, and core work.
__________________
"Pain is merely weakness leaving the body"
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09-10-2009, 02:38 PM
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#8 (permalink)
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 Green Belt
Join Date: May 2005
Posts: 1,144
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Thats alot of weight you are looking to drop, good luck. How long do you think it will take you to get to 230?
If you can get your squat up to 315, you will pull more than 300.
__________________
I scream, I yell, I bark, I bite, I'll hit you with an egg on a hot summer night, I never let the cops get wind of me
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09-10-2009, 03:33 PM
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#9 (permalink)
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Orange Belt
Join Date: Jan 2009
Posts: 426
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Goals
Get to 230 lbs.
Bench 275
Deadlift 375
Squat 315
These are my new goals. I hope to get to these goals in 12 weeks from today, but it's more of a shoot for the stars and land on a cloud type of thing. I'm confident I can do it though. Today is gonna be Weigh-in Thursday from now on so anybody following this can expect to see my progress every thursday, in terms of both weight loss and weight lifted.
Weigh-in #1:
Weight - 320 lbs. - 90 lbs. off
Bench Press - 195 lbs. - 80 lbs. off
Squat - 205 lbs. - 110 lbs. off
Deadlift - 195 - 180 lbs. off
90 pounds to lose in 12 weeks, hopefully I can do it.
__________________
"Pain is merely weakness leaving the body"
Last edited by refuseTOlose; 09-11-2009 at 01:39 AM.
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09-10-2009, 03:35 PM
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#10 (permalink)
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Orange Belt
Join Date: Jan 2009
Posts: 426
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Quote:
Originally Posted by YoujustgotKTFO
Youve got a pretty high bench press...Are you 320 with alot of muscle or are you 320 with mostly fat? Cause unless your already pretty strong, 275 is going to be difficult.
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320 with mostly fat, but I need my goals to be difficult if I truely want to be proud of reaching them.
__________________
"Pain is merely weakness leaving the body"
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