fatdaddy67’s BodyBlog

09/22/2007: 229.0 pounds

FINALLY! I made it under 230. I wasn’t even this thin when I got married. I am so excited. It has been 12 years since I’ve seen the 220’s. And my man-boobs are almost gone. Fat Daddy no more.

A pretty decent workout today. I tried a new exercise, the 2-board press. I could really feel my triceps and chest working on overload.

The weight I use on overhead presses is shooting up rapidly. I added 10 pounds today, going up to 115, and performed the same reps as I did with 105. I also went up in weight and/or reps on my other exercises.

For those of you who look at my bench press workout and wonder, what the hey? I am performing speed bench presses every other chest day. It’s a Westside thing. I changed my program recently, and am now following more of a powerlifting regimen. I know that scares some of you - and some of you have even commented in the past that powerlifting routines can’t pack on quality mass - but I don’t buy that for a second.

Lifters who lift big always have muscle. But fear not, my routine still contains pieces of my bodybuilding routine. I want to get big and strong, and compete in powerlifting and bodybuilding. Say it can’t be done, and I’ll prove you wrong.

DE Bench day

Speed Bench Press, 145×3 (8 sets, 15 deep breaths between)

2 Board Press, 205×9, 205×5

BB Overhead Press, 115×11, 115×8

Tricep Extensions, 65×8, 65×7

Seated DB Curls, 40×7, 40×5

Today’s calories = 3,000

What an amazing workout today! What did I did? I worked out my glutes…I sat in a chair all day, resting and doing nothing. I haven’t done this in a long time.

Well, I wasn’t exactly doing nothing. I was working on Muscle and Brawn.com; my new hobby. Please stop by, read the news, and say hi in the forums.

Today’s calories = 2,900

Push! I performed a dynamic effort Westside squat/deadlift workout today. I thought it was time to tweak my routine a tad, to get in some serious lower back and strength training. I have been neglecting my lower back, but today, I hit it for the first time using good mornings.

I think I will post a video of good mornings next workout.

DE Squat/Deadlift day

Speed Deadlifts, 245×2 (8 sets, 15 deep breaths between)

Good Mornings, 135×10, 135×10

Romanian Deadlifts, 165×10, 165×9

T-Bar Rows, 110×9, 110×8

Leg Lifts, 18, 13

Today’s calories = 3,000

I just had to do it. I had to double check my bodyfat level. And, it was in the 25’s. Even when the progress is steady, I still am having a hard time believing it when I see a change.

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

My little aches and pains are better than yesterday. My right knee is almost 100%. Tomorrow is my bench press day. I am anxious to lift, as last time I didn’t go up in weight.

Today’s calories = 3,000

Muscle rub. Muscle rub. How I love thee, muscle rub.

Yeah, so I’m a little late to the party. The muscle rub party, that is. Having a strained knee this week, along with a slight lower back strain from my last deadlifting workout, I decided to purchase some muscle rub from Wal-mart. I slapped a heaping helping of rubby love on my lower back and knees today before squatting, and bammo! Whammo! Did my muscle feel like a million bucks. 

Squat, I did, with muscles a’fire. By the way, if any of you think that weightlifting is NOT a cardio activity, come join me for a workout. Squats leave me panting harder and longer than any 2 mile run ever did. ‘Nuff said.

Leg Workout

Squat, 315×3, 275×9, 275×7

Double Leg Ham Curls, 60×12, 60×10, 60×7

Single Leg Calf Raises, 65×12, 65×10

Today’s calories = 2,900

I’m a little late on blogging day 110. My darling daughters spent the night at grandma’s house, having a fun sleepover party, so my wife and I actually escaped the house and had some fun. We got wacky-nutty and went to see Death Sentence, and then downed a healthy Subway sub. We arrived home at 6 pm and spent the night watching the Milwaukee Brewers beat the Reds, and checking out college football games. Wild and crazy, we are.

Today’s calories = 3,000

09/15/2007: 232.6 pounds

In the last 15 days I have gained 1.6 pounds, but my bodyfat has dropped by 2.26%.