fatdaddy67’s BodyBlog

Man, have I been slacking off blogging my workouts. I have been trying to get back in the fiction writing groove, and while I am still attacking my workouts, my mind is on my book.

I felt strong as heck today. The weight seemed light. I can’t wait until my max test day in a couple of weeks.

Squat Day

Squat, 215×5 (60%), 250×4 (70%), 250×4, 285×3 (80%), 285×3, 320×2 (90%), 320×2, 320×2

Good Mornings, 225×9, 225×7

Stiff Leg Deadlift, 155×10, 155×10

Leg Lifts, 23, 14

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

Now that I am a old fart, AKA a M1 (master)…and I want to compete in the 220 pound class next year, I was looking at the USAPL records:

Bench Press: 515 pounds

Deadlift: 738.5 pounds

Squat: 727.5 pounds

All I can say is wow. I am on target to hit a raw 1200 total by the end of the year, and a 1400 total by end of Summer next year…if all goes well.

Ultimately, I want to hit the following before my body gives in to my age:

Squat…600

Deadlift…650

Bench…400

But, on a good note, the USAPL Masters Nationals last year had these totals for the top 5:

1752.7

1675.5

1647.9

1647.9

1576.3

1,500 is a reasonable goal.

A good - and heavy - workout today. I felt great going into the workout. I am changing around my blog a bit, dropping the "days" part. I am nearing my goal weight, and don’t feel the need to keep track of days anymore. Sheesh, it’s been almost a half of a year since I changed my lifestyle.
Deadlift Day

Deadlift, 230×5 (55%), 270×4 (65%), 270×4, 310×4 (75%), 310×4, 355×3 (85%), 355×3, 355×3

Good Mornings, 225×8, 225×6

Romanian Deadlifts, 175×10, 175×8

Weighted Sit-ups, 45×25, 45×15

An early morning workout today. I had to fit in a squat workout ASAP after getting up so I could take the family to get (our first) family picture. The photo session went great, as did the workout.

After the workout, I spent the day watching old sci-fi flicks:  This is Not a Test, and Killers from Space.
Squat Workout

Squats, 195×5 (55%), 230×4 (65%), 230×4, 265×4 (75%), 265×4, 300×3 (85%), 300×3,300×3

Good Mornings, 225×7, 225×5

Stiff Leg Deadlift, 145×10, 145×10

Leg Lifts, 22, 14

Today’s calories = 2,900

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

50 minutes of pure kick butt workout today. I felt great, lifted great, and sweated like a pig in a sauna…if pigs sweat, that is.

Pigs do have a few sweat glands, but they’re not very useful for temperature adjustment. When the mercury rises on the farm, Wilber wallows in cool water or mud, which has the same evaporation effect as sweating.

Deadlift Workout

Deadlift, 210×5 (50%), 250×4 (60%), 250×4, 290×4 (70%), 290×4, 330×3 (80%), 330×3, 330×3

Speed Deadlifts, 250×1 rep (60%), performed 8 times with 45 seconds rest in between

Good Mornings, 205×9, 205×8

Romanian Deadlifts, 170×10, 170×10

Weighter Sit-ups, 45×22, 45×14

Today’s calories = 2,900

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