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