BiggFattie’s BodyBlog

ok, so my travel plans are put on hold for a bit….

i decided that since it has been 3 days since i trained, and i wasnt exactly happy with my last delt session, i decided to hit them again and start the week from day one.

First Session
Cardio
Treadmill - 30mins
1.99mi

Seated Calf Raise
90×10
90×10
90×12
90×15
90×10

Calf Press
200×15
200×15
200×20

Forearm Curl
55×15
55×12
55×19

Delts Session
Wide Grip Upright Row
50×15
60×15
70×12
70×10

Cable Lateral Raise (KG)
10×12
10×12
15×8

OHP
95×10
115×8
135×6

Rear Delt Flyes
25×10
25×8

DB Lateral Raise
25×10
25×8

DB Arnold Press
35×8
35×8

DB Shrugs
100×10
110×10

today i tried something a tad different. along with doing my cardio and abs when i woke up, i also did some calves and forearms. i dont really see my calves lagging anytime soon, but my forearms could always use an extra set or 20. i will try and keep that going, but i need to make sure i rock out the cardio and abs, then do the extra sets.

ok, morning workout…

Calf Press
400×15
450×15
500×12

Seated Calf Raises
90×12
90×12
for the seated calf raises, i sort of super-set them. what i do is do a set of 12reps with my toes pointing straight, then a set of 12 toes pointed in, and a set of 12 toes pointed out. that is one complete set.

Forearm Curls
Flex
45×12
55×15
55×10

Ext
45×10
55×8
25x 10

then did 15mins on the treadmill ‘brisk’ walk.

then 50 leg raises

ok, the chest

DB Flat Bench
70×11
80×8
90×6
100×4

DB Inc Bench
60×10
70×8
80×6

BB Decline bench
185×10
205×6
225×5

DB Dec Flyes
30×10
40×6

got in got a pump and i got out….. i wanted to get some pullovers and and extra set or two of flat bench, but i was spent. i will post the meals later.

had a pretty solid workout today.  i am noticing not only are my chins getting higher in reps and the form is getting way better.  i still cant completely hang, but i can get damn near there…

Chins
BWx5
BWx3
BWx3
BWx4 (last one was kipped)
25×3 (these were 1/2 pullups)

Wide BB Row
135×12
155×10
175×8
175×6

Chins
BWx3

Deads
275×4
275×6
315×4

Chins
3

Lat Pull Down(Kg)
75×10
75×8
82×6

Chins
10 second hang (no more for this guy)

Low Cable Row (Kg)
70×15
80×12
90×12

Chins
BWx3 (well, one more set, close grip, palms facing each other)

FS DB Row
90×8
100×8
110×6

im lookin forward to the day that my grip is stronger, my chins are cleaner, and my ‘ILS’ is gone…..

The Geek

thanks again to Pizza, i had a ****ing great delt workout.

Wide Grip Upright Row
75×12
95×12
115×8 (shouldnt have raised the weight)

Iso Lateral DB Raise
15×15
20×12
25×10

Cable Laterals (Kgs)
10×12
15×10
10×8

DB Military Press
70×8
60×8

Rear Delt Flyes
25×15
30×12

now, here is the odd part…my intake. i put it all into fitday and im trying to figure out how in the hell i ate so much. the worst part is, i was ****ing hungry all day. i dotn get it. i guess at the end of the day, the scale is moving down (265 now) so i guess im doing ok.

Total: 4936cals
Fat: 179g
Carbs: 242g
Protein:  574g

not a bad leg session.  i decided to try out some of the advice thats been thrown around here the past week or so and i tried out front squats.  wow…..i really had to lighten up on these.  im not sure that i like them either, i was feeling an odd pain in my right knee that i dont normally feel.  i think i will try them again next week, but only after i have done regular squats.  ill do a set or two, nice and light, see if i cant get them to work out for me, and if not, thats ok…cause ill still squat my ass off.

Front Squat

135×10

155×6

155×6

Calf Press

200×12

400×12

490×12

Leg Extensions

160×10

180×10

200×8

Stiff Leg Deads

155×10

185×7

Leg Curls

90×12

115×10

125×7

Hack Squat

200×6

200×6

Seated Calf Raises (1 second pause at top and bottom)

90×12

140×9

140×8

ok, meals….

Total Cals:  2572

Fat: 57g

Carbs: 231g

Protein: 307g

i gotta hit up a double training session to day to make up for some missed days.  i am [I]way[/I] behind on my schedule….

lets dive right in

CGBP
135×12
155×8
165×5

Skulls
75×10
85×8
85×5

DB French Press
60×6
60×6
100×4

Rope Extensions (KGs)
19×12
26×10
33×8

EZ Bar Curl
75×12
85×8
85×6

Seated DB Curl
35×6
40×6
45×4

Rev Grip Curl
45×10
55×8

Rope Hammer Curls (KGs)
10×15
15×15
21×12
12.5 to failure

i have legs here in a couple of hours….that should be fun…..

**** valentines day….no point for it out here.

hit the chest today, i think i got it pretty good too.

Flat Bench
135×12
185×8
205×5
205×4
225×2

Decline Bench
185×10
205×6
205×4
225×2

DB Pullover
80×8
90×6
100×4

DB Press
70×10
80×6
90×4

Incline Cable Flyes (Kgs)
20×10
25×8
30×4

Hammer Strength Press
SS 100 to 20 x 20

I took yesterday off (normal rest day), and I decided that I wanted a ‘cheat’ meal.  Something tasty, but not a greasy ass pizza.  SUBWAY!  That was the ticket, hit up the ole’ Jared plan, and it sure did hit the spot.

Today was a double day, cardio in the morning lifting in the afternoon, and Pizzalamp, I don’t know if I love you or if I want to kill you. Here are the details

Cardio/Abs
30mins on Elliptical
50crunches
25leg raises
(think i need to do some research on training abs)

Wide Grip Upright Rows
(warmed up with 2 sets of 15 of these)
55×12
65×10
65×10

Lateral DB Raise (was seated to prevent cheating)
15×12
15×12
15×10
(wanted 20s but my gym doesn’t have a set of 20s and from the feel of it, the 15s did me just fine)

Cable Laterals (Kgs)
10×12
15×8
5×12 (did this set since i missed the reps for the second set)

at this point my shoulders were on fire

Mil Press
115×10
135×8

Rear Delt DB Flyes
25×15
30×10

Now on to food for the day, do you really want to read every thing i ate or just see the total numbers?  ya’ll tell me what you want to see…

Total Cals - 3320
Total Fat  - 90g/808Cal
Total Carb - 227g/906cal
Total Pro  -  382g/47

Immediatly I see that I can tone down the shakes.  I’ve never seen my daily totals, damn.  Going to try keeping track for a week or so, then really take a step back and re-evaluate my diet.  I think the ratio of Pro/Carbs/Fat is ok, but maybe I’m getting to much total…..but ****, I wake up hungry, I’m hungry at each meal….i dont really feel like I’m overeating…interesting.  of course at around 270lbs….maybe that is what my intake should look like (at least if im training)…

any thoughts?

Last day of the training week….time to leave it in the gym.  I had a shitty start to my day, it doesnt matter what it was, its over with, laying on the floor…thanks to the boss man for giving me such a kick ass workout.

Chins
BWx4
BWx4
BWx3
25×3
25×2

BB Row (overhand grip)
135×10
155×10
175×8
185×8
205×6

Chins (close grip, palms facing each other)
4

Rack Deads (from just below the knees)
255×10
275×10
315×6
365×1

Chins (close grip, palms facing each other)
3

Lat Pull Down (weight in Kg)
68×10
75×10
82×7
82×6
89×4

Chins (close grip, palms facing each other)
20 sec hang

Free standing DB Rows (as described in a post a few days ago)
75×10
85×10
95×8

Chins (close grip, palms facing each other)
10 sec hang

Flat Bench
185×10
205×4
205×4
185×5
185×4
135×10

Decline Bench
135×10
185×8
195×5
195×4
155×4

Incline Bench
135×8
155×5
155×5

Incline DB Flyes
30×10
35×8
35×8
35×8
40×6

Superset Bench from 145 down to bar by 10lbs….twice.

Hit a nice cardio session this morning too, 25mins on the elliptical with a quick ab workout to boot.  did 25 crunches and 25 leg lifts.

I think today was a reminder about training the muscle, not the ego…  Neither of the numbers are something to speak of.  At least the superset at the end gave a nice pump.

**** it, no regrets…walk away learning.