fatdaddy67’s BodyBlog

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

T.G.I.S.

Thank God It’s Squat Day.

Tomorrow I turn 40. Yesterday, I was 27. What happened? I am so grateful that I put aside sarcasm and self-centeredness, and moved on in life to the richer things. My pleasures now are asking for forgiveness, and taking great pride in being a role model father, and a reliable husband.

I hope all of you have a great weekend. Celebrate life. I am celebrating life. 40 years. How lucky am I?

Leg Workout

Squats, 185×5, 215×4, 215×4, 250×4, 250×4, 285×3, 285×3, 285×3

Stiff Leg Deadlifts, 135×10, 135×10, 135×10

Sore. Sore. Sore. My chest and triceps were pretty darn sore tonight, sending my brain into "take the day off" mode. Then…the NO Explode kicked in, and I had a pretty decent back workout.

Back and Biceps Workout

Rack Pulls (below knee), 405×3, 365×6, 365×6, 365×6

T-Bar Rows, 110×12, 110×12, 110×12

Seated DB Curls, 40×10, 40×8, 40×5

Today’s calories = 2,900

Man, was my chest sore today. So, soreness in tow, I proceeded to hit my shoulders and tris, and had a great workout. My weight and reps jumped up, and I felt strong and pumped.

Shoulders and Triceps Workout 

Barbell Overhead Press, 125×10, 125×9, 125×6

DB Overhead Press, 55×8, 55×6, 55×5

Seated Triceps Extension, 65×10, 65×8, 65×7

Today’s calories = 2,900

Awesome workout today, and I am pumped. I have been taking NO Explode for about a week, and can really feel it today. My bench press jumped up (my max is now 274, 89 pounds higher than when I started lifting 3 months ago), and my pecs are pumped with a capital UMP-ed.

My 3-lift total is now 1048, and has jumped up 223 pounds in 3 month of training.And on top of all this, the Yankees and Cubs are out of the World Series chase.

Chest and ABs Workout

Bench Press, 205×10, 205×7, 205×4

Incline Bench Press, 70×8, 70×4, 70×4

Leg Lifts, 20, 14, 10

Today’s calories = 2,900

I feel better today. My over-training symptoms are gone. My right knee is a bit tender today.  That has been happening lately 1-2 days after I squat heavy. It is gone by the next time I squat.

I am making a few minor dietary changes, cutting back my calories on non-training days.

Today’s calories = 2,900

I got back on the workout horse today, starting my new routine. It is a moderate intensity powerbuilding routine.

Today was squat/deadlift training day, and I smashed my previous squat personal best. I hit 355 for one rep. For a glimpse into my progress, click here.

Max Effort Squat/Deadlift Day

Max Squats, 135×5, 225×3, 255×3, 285×3, 315×2, 345×1, 350×1, 355×1, 360xFAIL

Good Mornings, 205×8, 205×8

Romanian Deadlifts, 170×9, 170×8

Weighted Sit-ups, 45×20, 45×12

Today’s calories = 2,900

I pretty much felt like crap all day today. My whole body is sore from 3 days of German Volume Training. I couldn’t lift today if I wanted to.

So…I watched Fantastic Four, Rise of the Silver Surfer. No weekly summary today. Too tired, and no changes of note.
Today’s calories = 2,900

Over-training. That is the state I am in. I deadlifted 10 sets of 10 reps with limited rest, and could feel afterwards that I need to cool it for a few days. I didn‘t have the gas left in the tank to do one stinking set of bicep curls.

And on top of that, I “Ben-gay”-ed my VERY sore legs tonight, and the heavy coating of muscle rub found it’s way onto my boys, if you know what I mean. My boys were on fire.

I am restructuring my training, ASAP.