fatdaddy67’s BodyBlog

Day 70. I can’t believe I made it this long.

Today I hit 385 on deadlift, and nearly popped 395. Also, I performed one more rep at 365 than last time. I felt good. My biceps also felt stronger. They have been a constant source of pain, due totendinitis, but my curls went smoothly.

Back, Workout B

Deadlift - Maximal Effort - 245×3 reps, 275×3, 305×3, 335×3, 365×3, 385×1, 395×FAIL

T-Bar Rows - 90×12 reps, 90×10, 90×8

DB Curls - 45×9 reps, 45×7, 45×6

Stiff Leg Deadlifts - 135×12, 135×12, 135×10

Today’s calories = 2,800

I was a bit tired today after a mere 5 and 1/2 hours of sleep last night. I was up late watching Thr3e, and crawled out of bed slightly before 6 am. My body just will not let me sleep much past 5.

Despite the fatigue, and 2 hours spent at my mother’s painting and sanding drywall, my workout was a tad better then my last max chest (workout B) day. I started strong, and then finished a bit weaker than I would have liked.
Chest, Workout B

Bench Press - Maximal Effort - 135×3 reps, 145×3, 165×3, 185×3, 205×1, 215xFAIL

Incline BB Bench Press - 135×12 reps, 135×7, 135×4

Overhead DB Press - 50×7 reps, 50×4, 45×5

Close Grip bench Press - 135×6 reps, 115×8, 115×5

Today’s calories = 2,700

I was dragging a bit at work today, but as usual, by the time I hit the driveway I was ready for a workout. My workouts continue to increase in intensity and weight, and today was no exception.

Legs, Workout A

Squat - Speed (Dynamic Effect) - 8 sets of 185×3, last set with 2 second pause at bottom position
DB Lunges - 55×4, 45×5, 45×4

Hamstring Curls - 55×12 reps, 60×8, 60×6
Leg Lifts - 12 reps, 10 and 10

I decided to add some “hold” squats to my dynamic day. Next dynamic day I may do 4 sets of normal speed squats, and 4 sets of speed squats with a 2 second pause at the low position.

Also, I decided to try dumbbells instead of a barbell for my lunges today, and wow were they tough. Using the same or lesser weight, I could not manage to do the same reps. No sweat though, as it was still a great workout.

Today’s calories = 2,700

Also, please check out my author page: I am giving away free books and holding a contest. No strings attached.

I had some stomach cramps today driving home from work. This is unusual for me. In the past when I have been dieting I had cramps, and then flushed a ton of water.

Back, Workout A

Deadlifts - Speed (Dynamic Effect) - 8 sets of 225×3 reps

DB Rows - 90×10, 90×9, 90×8

BB Bicep Curls - 75×9, 75×7, 75×6
Good Mornings - 95×12 reps, 95×12, 95×12

I went up in weight or reps on every exercise. Progress feels good. I need some more good quality lower back exercises.

Today’s calories = 2,700

I am off to watch the 300.

Sore legs. My legs are very sore from my box squatting day. And today was an intense bench day. My chest, delts and tri’s are fried, in a good way.

So, my pig out day yesterday taste great. But…but, I woke up today feeling like crap. I feel dehydrated, and awoke with a runny nose and a non-stop sneezing fit. Next time I will tell my urge for a cheat to go take a hike.

Chest, Workout A

Bench Press - Speed (Dynamic Effort) - 8 sets of 115×3 reps, 4 sets extra wide grip, 4 sets normal grip

B Bench Press - 50×12, 55×12, 55×8

Seated Overhead BB Press - 75×12, 75×10, 95×7

Chair Dips - 12, 9, 6

I increased my weight or reps on nearly every set I performed today.

Today’s calories = 2,700

On a side note, the State of Wisconsin is about to tax our wages an additional 15% for "free health care." This will lay a big hit on hard working poor and lower class like me. My mother worked in a laundry room her whole life and paid off a house and car on lower than $8 an hour. Yes, that’s right. Now, because she lives in TAX HELL, she has to pay personal property taxes out the wazoo, AND a huge tax hike for free health care.

God help us.

Me Tube…I mean, I have my first video on You Tube. View it here.

Today was the first time in my life that I tried box squats. For those of you unfamiliar with the exercise, box squats require you to “take a seat” before rising with the weight. They are performed with a wider stance that standard deep squats, and help train a squatter to squat properly.

I love leg days. Woot, and double woot.

Legs, Workout C

Box Squats - 17″ Box - 185×12, 185×12, 225×8, 245×5

Hamstring Curls - 25×12, 50×12, 60×6

Single Leg Calf Raises - 45×12, 45×12

Side Bends - 45×12, 45×12

Leg Raises - 12, 10

Today’s calories = 2,700

My slight headache continued today until…my workout, and now I feel 150% better. My grumpiness is gone, and my mood is now more joyous. It’s amazing how the body can turn on a dime.

Thank God for free weights.

Back, Workout C

Barbell Rows - 135×12 reps, 135×10, 135×10, 135×9

Yates Rows - 135×9 reps, 135×7, 135×6

Sumo Deadlifts - 185×10 reps, 185×8, 185×7 

Incline DB Curls - 35×9 reps, 35×7, 35×5

I may not have mentioned it, but I have 3 different workouts for each day. (legs, back, chest) I call these workouts A, B and C. Since I have not lifted in 10 years, most of the weight I use on the first day of an exercise has been a guess weight. I haven’t been killing myself on “first days”, but rather my goal was to get the feel for what weight I can handle. On each successive day I will make every attempt to keep great form and increase weight. My first cycle of my A,B C’s will conclude on Friday with legs.

Today’s calories = 2,700

There is nothing worse then stepping on the scale and finding that you’ve gained weight, despite the fact that you are working out. Despite the fact that you are eating 100% healthy. Despite the fact that your caloric intake is much lower than your pre-diet intake.

Yes, the mind tries to tell me that the weight is a temporary water. And the mind tries to tell me that the weight gain is muscle, or from muscle memory. But, the bottom line is that any weight gain on a diet is a hard pill to swallow.

Every fiber in my body wants to pig out and say, forget this! But I won’t. I’ll eat my broccoli and chicken breasts with a whimper, and not a smile. I’ll push forward.

I did have sore hamstrings today - Romanian deadlifts did the trick. Those wacky Romanians sure know how to work the hams.

Chest, Workout C

Bench Press - 145×12 reps, 155×8, 155×7, 155×6

DB Incline Bench Press - 45×12 reps, 65×7, 65×5

Front Overhead BB Press - 95×6 reps, 95×4, 75×7

DB Kickbacks - 35×10 reps, 35×7, 35×6

Today’s calories = 2,700

I’m off to eat and re-read Titan.

I spent the morning sanding a drywall ceiling, and by noon I thought I wouldn’t have the energy to workout. After a Clif’s protein bar, a banana, and a diet Mountain Dew, I was feeling slightly better. But the great thing about lifting weights, and exercising for that matter -is that by the time you get a couple sets in, you usually feel much better.

I hit my legs today, and while they don’t feel as "hammered" as my last squat day, I still feel like it was a quality, heavy workout.

Legs, Workout B

Squats - Maximal Effort - 185×3 reps, 215×3, 245×3, 257×3, 295×1, 305xFAIL

Romanian Deadlifts - 135×12 reps, 135×12, 135×10

Single Leg Calf Raises - 35×12 reps, 35×12

Leg Lifts - 2 sets of 12 reps

Side Bends - 35×12 reps, 35×12

I am really making an effort to do my ab work. During my last stint at weightlifting 10 years ago, I always pushed ab work into the "maybe next time" file. Also, I don’t do much calf work. My calves are monsters and always have been. They grow like weeds, so I water them less.

Today’s calories = 2,700

I felt much better today. I can usually tell how my day is going to be - energy wise - when I crawl out of bed. Today my body felt better than normal. This resulted in a very good back workout.

Back, Workout B

Deadlift - Maximal Effort - 245×3 reps, 275×3, 305×3, 335×3, 365×2, 385xFAIL, 375×1

T-Bar Rows - 90×10 reps, 90×8, 90×7

DB Curls - 35×12 reps, 35×11, 35×10

Stiff Leg Deadlifts - 225×8 reps, 225×7, 225×6

If you’ve never performed heavy deadlifts before, they hit your upper back like no other exercise. I can feel my upper back in a state of fatigue. In the past, I have hammered out very heavy sets of dumbbell rows and T-bars, but they do not compare to heavy deads.

I have been craving nachos the last 3 days. I crushed my cravings with a heavy dose of jalapeno in my food.

Today’s calories = 2,700

Also, please check out my author page: I am giving away free books and holding a contest.