fatdaddy67’s BodyBlog

From now on, my log will be kept in the forum. I need to be more public to help keep my motivation.
Check it out here.

280 pounds on the head. That is my starting weight. I just had to get in that (big) bowl of ice cream last night before I officially started my cutting diet. Here’s to fat lost and muscle retained.

I performed DB Bench Presses for the first time since my shoulder injury. I tried them two months ago, and they felt uncomfortable. Today they felt great. I started with a fairly light weight just in case, and knocked out the reps easily.

Bench Press

225×6  225×6  225×5  225×5

DB Bench Press

50×6  50×6  50×6  50×6

This is day zero. Tomorrow I start, and will journal my pictures, calories and workouts. I performed 20 minutes of cardio stepping today.

My back is sore from yesterday’s assault, and - of course - my legs are still sore. It takes about 4 days for the soreness to go away, and I like to re-cupe a couple of extra days. The six day split seems to work best for this old man.

I was tired today, but I felt better after my workout was over. Anyone else experience this? I’m sure you do. You go into the workout feeling like a slug, not knowing if you have the energy to start, and leave the workout feeling 100% better.

I had to work this morning. This is the first time I worked on Saturday in two years, and my body wanted to smash the alarm clock.

FYI, I work deadlifts with lower reps per sets for a couple of reasons. First, simply doing a handful of heavy deadlifts (75% of 1RPM or more) is enough to cause back soreness the next day. Second, when doing heavy deads my calluses feel like they are being ripped from my hands after 2 reps. I really don’t have a problem holding the bar; the problem is more pain than grip strength.

Deadlifts

375×3  375×3  375×3  375×3  375×3

T-Bar Rows

100×10  100×10  100×10

Standing Cubans

15×10  15×10

Side Laterals

15×10  15×10

This is the first time in months that I did a non-powerlifting style leg day, and man, can I tell the difference. A few reps per set makes all the difference. My legs were hit hard, and I feel great. Tomorrow I will hit my back, if legs aren’t too sore, that is. Deadlifts, here I come.
Squats

325×5  325×5  325×5  325×5

Front Squats

195×6  195×6  195×6

Romanian Deadlifts

155×8  155×8  155×8

Beach day today. What’s a beach day? A workout to improve the bodyparts you most want to show off at the beach. Today I did biceps and ABs. I would have worked my calves as well, but I have a parent/teacher conference tonight.

What’s your beach day workout? Legs and ABs? Chest and shoulders?

Seated DB Curls

30×10  30×10  30×10

Weighted Situps

25×15  25×15  25×10

I changed things up a bit today, performing slightly higher reps. And the result? My arms and chest are fried. I haven’t lifted heavier weight for more than 3 reps in quite a while.]

There is an amazing difference between bodybuilding training and powerlifting training. I performed the same amount of reps today as I would during a powerlifting bench day, but with less sets and a greater rep density, DOM is much more prevalent. My triceps never get sore from powerlifting bench days, but they sure are toast right now.

Same reps. Less sets. More DOM.

Bench Press

225×6  225×6  225×5  225×4

Narrow Grip Bench Press

205×6  205×5

Closegrip Bench Press

190×6  190×4

I nailed a 450 pound deadlift today, with a lower back that is only 80%. That is a 35 pound jump from last month, and it puts my 3 lift (bench - squat - deadlift) total at 1,100 pounds. That might not sound like much, but please remember that I have only been lifting for 6 months, and I lost 75 pounds in the process of raising this total.

I am jacked. My powerbuilding program is working much better than expected. I am taking 4 days off from training to let my body recover before I start another cycle.

And a big HELLO to all my BB.com friends. I am still here, but have been very busy the last week. It is my 10th anniversary, and I am writing again.

Ho! Ho! Ho! If you have children in your family ages 7-12, please click here. PS: I am the author! 

I tested my max squat today, with good results. My squat jumped from 355 to 385. I should have tried 390, but instead I went for 400 and missed. I am really happy with that jump.

BTW, I have added 110 pounds to my squat max in 4 months. Not bad for a 40 year old who hasn’t lifted in 10 years.

Last month I designed a strength program - a 32 day cycle - and was hoping to see gains of 20-25 pounds combined each cycle for all three lifts. I have already crushed that goal with 2 lifts to go this week.

On Wednesday I will try to beat my best bench of 275, and on Friday I will try to break my deadlift PR of 415. I haven’t tested my deadlift max in 2 months, so I am hoping to hit 450.

A good bench workout tonight. A month ago my max was 245. Tonight, I was repping 245 for multiple sets. I likey, likey. I also reached a goal: using 45’s on the bar with overhead presses. It’s nice to finally regain some of my old strength. I think I was repping with 185 when I quit working out in 1997.
Bench Press Workout

Bench Press, 165×5 (60%), 190×4 (70%), 190×4, 220×3 (80%), 220×3, 245×2 (90%), 245×2, 245×2

Overhead BB Press, 135×7, 135×6

Closegrip Bench Press, 155×10, 155×8

T-Bar Rows, 125×12, 125×10, 125×8