[fat_wilhelm]

Once upon a time, I started a training log focused on overhead squats. Unfortunately, I sucked at them, so I abandoned the log. I guess I should have found out how bad I sucked at them before I started a log on the subject, but hey, who’s to know? I still do them every so often… I just choose not to share my embarrassing numbers with the critical masses anymore.

Now, it’s time to start a new all-encompassing log, aptly named after a t-shirt seen in one of my all-time favorite movies. In the past, I’ve gone through phases where I record everything I do, then nothing, then everything, then just some key points, etc, etc.

This log is going to follow its own course. At times, we may celebrate. At times we may cry. At times, we may just gaze lovingly into each others’ eyes without having to utter a word. That’s how it’s going to be between me and log.

Most times, log will include key numbers and notes on workouts, diet, etc. without listing every rep of every set I do. Otherwise, I know I’ll lose interest and my relationship with dear log will go the way of overhead squats.

To start out, here are my vitals.

Name: fat_wilhelm

Little known fact: This nickname came from my middle name, Wilhelm, and my friends’ sheer amazement at how much I could eat. I received the moniker during my college years when everyone got to witness my gluttonous feats on a daily basis. Oh, and Fat Wilhelm just sounds funnier than Fat Kurt, thus the usage of my middle name.

Age: 31

Height: 6’-0” (6’-3” in heels)

Weight: 223 lbs.

Married: Yes

Kids: Yes, daughter, Tannah

Occupation: Servant to the devil… errrrr, I mean engineer *eyes bottle of pills*

Active pursuits: weightlifting (5 days/week), jiu-jitsu based MMA (1-2 days/week), soccer (1-3 days/week), other miscellaneous random stuff as it comes

Physical Goals: To be large, strong, fast and lean and maybe even dunk a basketball one day

My Goals
By fat_wilhelm

10/24/06

Squat
Starting PR: 405
Current PR: 405
Starting Goal: 455
Revised Goal: N/A

Deadlift
Starting PR: 530
Current PR: 530, 560 (10/27/06)
Starting Goal: 585
Revised Goal: N/A

Bench
Starting PR: 390
Current PR: 390
Starting Goal: 405
Revised Goal: N/A

Strict OHP
Starting PR: 225
Current PR: 225
Starting Goal:265
Revised Goal: N/A

Push OHP
Starting PR: 255
Current PR: 255
Starting Goal: 295
Revised Goal: N/A

One Arm Dumbbell Snatch
Starting PR: 125
Current PR: 125
Starting Goal: 150
Revised Goal: N/A

One Arm Barbell Snatch
Starting PR: 130
Current PR: 130
Starting Goal: 155

Power Clean
Starting PR: 255
Current PR: 255
Starting Goal: 295
Revised Goal: N/A

[bacon]

This is gonna suck.















*gazes lovingly into fatty's eyes without uttering a single word.....then dunks a basketball and grabs crotch in fatty's general direction as if to say, "you mean like this?"*

[farmboy]

Hey, if Arnold believes in you, so do I. I realize that the big numbers aren't something I'm going to achieve, nor something I'm striving for. Well, not the huge numbers that some of you big boys reach. I'm ok with that, and the numbers that I post are just to keep track of where I was, where I am, and where I'm going.

Good luck with the log.

[deadlyshaolin]

YOU CAN DOO EET!

Did you know that fat_wilhelm spelled backwards is "deadlyshaolin"? And that "numero uno" in the sexy azn click-tongue is "number one"? Betcha didn't know that. Good luck.

[fat_wilhelm]

Originally Posted by bacon

*gazes lovingly into fatty's eyes without uttering a single word.....then dunks a basketball and grabs crotch in fatty's general direction as if to say, "you mean like this?"*

Can you really dunk? If so, I'm ending this log right now.

Originally Posted by deadlyshaolin

"numero uno" in the sexy azn click-tongue is "number one"?

Pronunciation?

Originally Posted by farmboy

I realize that the big numbers aren't something I'm going to achieve, nor something I'm striving for. Well, not the huge numbers that some of you big boys reach.

Dammit. You've made me sad again.

[fat_wilhelm]

Max lifts (will update as required)

Squat: 425
Deadlift: 565
Bench: 390 (405 w/ butt elevated)
One Arm Dumbell Snatch: 125
One Arm Barbell Snatch: 135
Power Clean: 255
Strict OHP: 225
Push Press: 280
Zercher Deadlift: 355

Supplements I use:

Muscle Milk: Mocha Joe in the morning and something non-caffeinated at night. This accounts for 55-65 grams of protein per day.

Micellar Casein/Whey Isolate Blend: 50/50 ratio. Cows’ milk is 80:20, casein to whey. Cows’ milk = good for growing cows. Human mothers’ milk is 50:50, casein to whey. Human mothers’ milk = good for growing humans. Even though the MCT’s in Muscle Milk are “good fats”, I don’t feel like I need to over do it on them, thus, the all-protein blend. I make a big shake in the morning and drink it throughout the day… roughly 120-130 grams of protein per day.

Post-workout shake: I customize this based on Mad Mick’s PWO drink thread w/ a few revisions. My version 2.0 shake is 30% high grade hydrolyzed whey, 27% maltodextrin, 27% dextrose, 10% BCAA’s, 3% Glutamine Peptites and 3% MCT’s w/ complete vitamin and mineral mix thrown in for good measure. Three scoops at end of/immediately after my workout gives me another 23 grams of fast absorbing protein. I’d like to try Biotest Surge for convenience, but what’s w/ the cholesterol?

Pre-workout drink: Biotest Power Drive

Creatine: Type varies. Currently, I’m taking Gaspari Sizeon. Seems OK. I also like BSN Cellmass. Next in line to try is Universal Nutrition Storm. Typically, I take creatine for 5-6 weeks, then cycle off for 3-4 weeks.

Flax oil: 1 Tbsp. of Health from the Sun Flax Oil mixed into my big shake. After finishing my last two bottles, though, I’m switching to Udo’s Ultimate Oil. More EFA’s.

Salmon oil: Couple thousand mg/day when I remember to take it.

Glucosamine/Chondroitin/MSM (500/400/300): 2-4 pills per day

Greens supplement: I use Garden of Life Perfect Food after researching this for a bit. Tastes like ass, but I’ve actually gotten used to it.

ZMA: Three pills per day, right before bed, at whatever the standard dosage per pill is.

[bacon]

I haven't tried to dunk in about ten years. I had the vertical, but I can't palm a ball for shit. I used to brick 9 times out of 10.

[rEmY]

What kind of satan servent....i mean...engineer...are you?

I can touch above the rim, but cannot dunk. I have tiny hands.

[graedy]

That are a lot of supplements. We wanna see something for all the money spent.

[fat_wilhelm]

Originally Posted by bacon

I haven't tried to dunk in about ten years. I had the vertical, but I can't palm a ball for shit. I used to brick 9 times out of 10.

bacon, if you're going to pop into my thread, would it kill you to throw some clothes on?

Originally Posted by rEmY

What kind of satan servent....i mean...engineer...are you?

I can touch above the rim, but cannot dunk. I have tiny hands.

First of all, rEmY, great sig! Second, I'm a mechanical enginerd for an architecture and engineering firm.

I, too, can get above the rim, but feel nowhere close to dunking.