fatdaddy67’s BodyBlog

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

Man, have I been slacking off blogging my workouts. I have been trying to get back in the fiction writing groove, and while I am still attacking my workouts, my mind is on my book.

I felt strong as heck today. The weight seemed light. I can’t wait until my max test day in a couple of weeks.

Squat Day

Squat, 215×5 (60%), 250×4 (70%), 250×4, 285×3 (80%), 285×3, 320×2 (90%), 320×2, 320×2

Good Mornings, 225×9, 225×7

Stiff Leg Deadlift, 155×10, 155×10

Leg Lifts, 23, 14

It’s amazing how heavy deadlfits can work your delts. I went into this workout with some soreness, but still had a great workout. I am jumping up in weight nearly every week. Last week I used 55 pound dumbbells for my overhead presses. This week I used 60, and hit 10 reps, so next week I will be hefting 65’s. It’s pretty much the same deal for my triceps extensions and 2-board press.

Bench Press Workout

Speed Bench, 165×3reps (8 sets, 45 seconds rest between sets)

2-Board Press, 225×9, 225×5

Overhead DB Press, 60×10, 60×7

Tricep Extensions, 70×10, 70×6

T-Bar Rows, 125×12, 125×8, 125×7

Now that I am a old fart, AKA a M1 (master)…and I want to compete in the 220 pound class next year, I was looking at the USAPL records:

Bench Press: 515 pounds

Deadlift: 738.5 pounds

Squat: 727.5 pounds

All I can say is wow. I am on target to hit a raw 1200 total by the end of the year, and a 1400 total by end of Summer next year…if all goes well.

Ultimately, I want to hit the following before my body gives in to my age:

Squat…600

Deadlift…650

Bench…400

But, on a good note, the USAPL Masters Nationals last year had these totals for the top 5:

1752.7

1675.5

1647.9

1647.9

1576.3

1,500 is a reasonable goal.

A good - and heavy - workout today. I felt great going into the workout. I am changing around my blog a bit, dropping the "days" part. I am nearing my goal weight, and don’t feel the need to keep track of days anymore. Sheesh, it’s been almost a half of a year since I changed my lifestyle.
Deadlift Day

Deadlift, 230×5 (55%), 270×4 (65%), 270×4, 310×4 (75%), 310×4, 355×3 (85%), 355×3, 355×3

Good Mornings, 225×8, 225×6

Romanian Deadlifts, 175×10, 175×8

Weighted Sit-ups, 45×25, 45×15

An early morning workout today. I had to fit in a squat workout ASAP after getting up so I could take the family to get (our first) family picture. The photo session went great, as did the workout.

After the workout, I spent the day watching old sci-fi flicks:  This is Not a Test, and Killers from Space.
Squat Workout

Squats, 195×5 (55%), 230×4 (65%), 230×4, 265×4 (75%), 265×4, 300×3 (85%), 300×3,300×3

Good Mornings, 225×7, 225×5

Stiff Leg Deadlift, 145×10, 145×10

Leg Lifts, 22, 14

Today’s calories = 2,900

I made some Dorian Yates wallpaper:

You can get the wallpaper by clicking here.

I made some Arnold Schwarzenegger Wallpaper:

Click Here to get the Arnold wallpaper.

It’s amazing how much water (and other things) a body can hold. After my cheat birthday weekend last week, I found my weight on Monday to be a depressing 243.8 pounds. But, as the week moved forward, I dropped weight consistently.

This morning I weighed in at 233.2. That’s a 10.6 pound loss in 5 days.

I have refocused my diet, bumping my calories down about 300 daily, and want to hit 200-210 pounds by year’s end.

Today was like running a marathon with a hippo on my back. I was tired today (momma kept me up last night, so to speak), and work was sloooowwwww.

But, I pounded a double dose of NO Explode and rocketed through my workout, my daughter’s book fair and parent teacher conference, and 2 Tootsie Rolls! A BOOYAH is appropriate at this juncture.

Chest Workout

Speed Bench Press, 165×3, 8 sets

2-Board Press, 205×10, 205×7, 205×5

Overhead DB Press,  55×10, 55×9

Tricep Extensions, 65×10, 65×9

T-Bar Rows, 115×12, 115×9, 115×7

Today’s calories = 2,500