fatdaddy67’s BodyBlog

Progress. One rep at a time. One more than last time. Over and over again. Add more weight. If you never push yourself for more reps, then more weight, you might as well not lift. It’s pointless.

I had another great workout. I progressed on every exercise today, especially my Incline Bench and my Overhead Barbell Press. My tri’s feel swollen. My chest is numb. My delts feel like they are going to burst apart.

Chest Workout

Bench Press, 195×8, 195×5, 195×3

Incline Bench press, 165×7, 165×4

Overhead Barbell Press, 105×10, 105×8, 105×5

Seated Tricep Extensions, 50×17, 50×9

Today’s calories = 2,800

This month I:

1) Lost 10.2 pounds overall, dropping my weight to 231.0

2) Gained  2.78 pounds of lean mass

3) Reduced my bodyfat by 4.23%, down to 27.17%

4) Increased my max bench AND squat by 40 pounds

5) Increased my max deadlift by 14 pounds

6) Increase my 3 lift total by 94 total pounds, while losing 12.98 pounds of fat. Amen!

A cheat meal tonight. I have been having urges for a cheat, so instead of my regular dinner I had hamburger, salsa, chili and cheese. Not exactly ice cream, cookies and pizza, but it works for me.

Today’s calories = 4,000

The scale gave me some love this morning. 231.0

An abbreviated workout today, for 2 reasons. First, I have to take my oldest daughter to meet her new 3rd grade teacher, and second, my back is a tad tired from squatting and deadlifting so much. I will be making minor tweaks to my workout program, deadlifting less often. Hopefully this will take some of the stress off my lower back.

A great workout tonight. Thanks to a buddy from work (Todd the massive powerlifter), I tried NO for the first time. It had me jacked up, which is always nice on squat day.

I hefted 335 (15 more than my previous best) for one rep tonight, choosing to work my way to a max squat instead of doing numerous (back-killing) reps tonight. I thought it would take me another year to get back over a 400 deep squat. But, I feel great, and am confident that I can hit 400 by the time Santa barrels down your chimney.

Leg Workout

Squat, 225×4, 275×2, 305×2, 325×1, 335×1, 345xFAIL

Romanian Deadlifts, 155×10, 155×10, 155×8

Today’s calories = 2,800

Man, I am hungry today. I feel like I could eat an entire BBQ-ed cow. But alas, here I sit eating an apple.

Other than the hunger, my day went pretty good. I am SORE from yesterday’s rack pulls. Wowsers. Drop all your trap work and start hammering out rack pulls. Go! Now!

Creatine…my loading week is getting better. I had the runs this morning, but none since. Tomorrow is squat day. Amen!
Today’s calories = 2,800

Wow, I can’t believe I have pushed past the 3 month mark. After 10 years of hell, being trapped in the body of a fat man, I never though I would make it this far. Why? 10 years of trying, and failing. It’s hard to lose fat, and harder to change a lifestyle.

I had a good lifestyle. Financial sound. Happy marriage. Great kids. Perfect house. Perfect. For the first time in my life I had free money; money to buy whatever I wanted. That included food. Growing up we had no money, and noluxury food. Having money meant I could buy junk food. And I did.

So, back to present day.

I started my creatine loading phase yesterday, and spent half the day on the toilet pushing out water. I know that’s more than you wanted to know, but unfortunately that’s what you get. Today was much better. Last night my rumpus hurt so much that I flopped into bed, unable to function. Of course, my wife was laughing at me. I can’t blame her. I did look like a dork.

I tried rack pulls today for the first time today, and found out that I need to purchase more weight. The hardest part of the sets today was holding onto the bar for prolonged reps. I was able to hold on, but my hands feel on fire as I type. Also, I increased my reps and/or weight in my T-bars and DB curls today. It was a much better day than my last back workout.
Back Workout

Rack Pulls, 365×10, 405×7, 405×7, 405×7

T-Bar Rows, 90×12, 90×12, 90×10

DB Curls, 50×7, 50×6, 50×6

Leg Lifts, 14, 12

Today’s calories = 2,800

This is a morphed picture of me, showing changes from 07/08/07 (around the date I started lifting) through 08/26/07.

Today I am adding a few supplements to my diet. I am beginning a loading phase with creatine, and also experimenting with glucosamine and chondroitin sulfate to see if it helps with my elbow and shoulder issues.

As always, I will be keeping detailed bodyfat and weight measurements, and am curious as to what creatine will do. It’s been 10 years since my last go-around with creatine. While, at that time I believed it helped, I didn‘t take any data to back up my claim.

Today’s calories = 2,700

My bench made a slight jump today, and I hit a goal of mine. My 3 lift total (deadlift, squat, bench) is now 4 times my weight. In these three lifts, I have added 81 pounds this month. (…to view my lift progress, click here)

Also, I gained a ton on my other 3 exercises today, rocketing up in close grip bench presses, and hammering out 3 more reps with DB overhead presses and incline DB presses. I good workout, despite feeling a tad tired.

Pizza! My daughter is having a sleep over party today, along with a camp fire tonight. I gobbled a couple of pieces, pushing my calories up slightly for the day.

Chest Workout

Bench Press, 195×7, 195×4, 195×3

Incline DB Press, 65×10, 65×6

DB Overhead Press, 55×7, 55×5, 55×4

Close Grip bench Press, 135×8, 135×6, 135×6

Today’s calories = 3,300

08/25/2007: 232.8 pounds  I lost 2.8 pounds of fat this week, getting my bodyfat percentage down to 27.17%. I can’t tell you how excited I am to be approaching 20%. I started at 42%.