fatdaddy67’s BodyBlog

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

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

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

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

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

I celebrated my 40th birthday by having cheesecake last night. Now that the big 40 is over, I need to keep back on the great eating bandwagon until Thanksgiving. No cheat days until turkey day.

Want to join me in that commitment?

Bench Press Workout

Bench Press, 135×5 (50%), 165×4 (60%), 165×4, 190×4 (70%), 190×4, 220×3 (80%), 220×3, 220×3

Overhead BB Press, 125×8, 125×7, 125×6

Closegrip Bench Press , 150×10, 150×7

Today’s calories = 2,900

Toxins! Having gone through body detox, eating healthy and nutritious food for over 4 straight months, my body revolts when I have cheat days. To put it bluntly, I feel like crap the next day.

After having a cheat day yesterday (my end of month ritual just to remind my brain that, yes, crap food does taste good, and no, it isn’t something I can do everyday), I awoke with a runny nose and a feeling of lethargy.

One good thing about cheat days - they always leave me not wanting to cheat for a long time.

On a side note: I went to see The Game Plan yesterday with my daughters. What an amazing film! My family was caught off guard by this film. It is a great family film, and a must see for fathers, especially fathers with daughters. We all laughed, cried, and wanted to see it again.
Chest Workout

Bench Press,  135×5, 185×3, 215×3, 245×1

2-Board Press, 225×6, 225×3

BB Overhead Press, 125×8, 125×6

Tricep Extensions, 65×10, 65×8

Seated DB Curls, 40×9, 40×7

Today’s calories = 2,900

A great day today. My chest numbers rocketed up, finally breaking through a slow 3 weeks of slug-like progress.

I am a firm believer in the following: to break through bench plateaus, push like mad for progress in your delts and triceps.  

Diet-wise, I have to re-commit myself. It’s not that I’m eating bad - not at all - but rather that I am sneaking about 300 extra calories worth of apples and tomatoes this month. This may be why my weight loss has been slower. I am limiting myself to 1 pre-bedtime apple.

Chest workout

Bench Press, 205×8, 205×5, 205×4

DB Bench Press, 65×10, 65×10

DB Overhead Press, 55×10, 55×7, 55×6

Closegrip bench Press, 145×10, 145×7

Today’s calories = 2,900

The scale was finally king this morning, revealing 231.6. I have seen some steady downward movement the past 7 days.

I was very tired today, and work was taxing. On top of this, my right knee was giving me grief. Despite this, I did finally make some improvement on the bench press. Not as much improvement as I would like, but I will live through it. Some might say, "It’s OK." I say, "No, it’s not OK." Pushing yourself, and demanding results of yourself, leads to success.

Chest workout

Bench Press, 205×7, 205×4, 203×3

BB Incline Bench Press, 165×7, 165×5

DB Overhead Press, 65×4, 55×8, 55×6

Closegrip Bench Press, 145×8, 145×5

Today’s calories = 3,000

Not the best workout tonight. But, a bad workout is better then no workout at all. My bench stayed the same, which is always a bit depressing. I did increase on the rest of my exercises.

The creatine kicked in tonight. For the first time, my muscles felt like they were stuffed to the gills, and the pumps were incredible. My triceps still feel like dense softballs.

My left knee is continuing to bother me. It is a bit tight and tender.

Chest Workout

Bench Press, 205×6, 205×4, 205×3

Incline DB Press,  65×12, 65×8

Overhead BB Press, 105×11, 105×9, 105×6

Tricep Extensions, 65×7, 65×6

Today’s calories = 2,900