eljefe training log.

Been posting on F&N sporadically for a few years, bout time I started a log here.

Here's the backstory. It's long. cliffs: skinny fat, then fat fuck, then skinny fat, then kinda fat/kinda broly.

Was skinnyfat all through puberty through high school. Rather than taking control of it in college, I spent two years eating, drinking, and staying up late in great excess. Went from skinnyfat to straight up fat by 2006:



5'7", ~205lbs here. Pretty miserable with my life overall. I remember getting winded going up the stairs to class, fucking mouthbreathing and shit.

Started making basic dietary changes, quit eating huge portions. Light cardio, some machine work.



This is from some chick's wedding in mid-2007, think I got down to around 185lbs. At the end of the summer, I went to Denmark to study abroad. I drank a lot more and didn't necessarily eat right, but I rode a bike EVERYWHERE, and the city is built on a hill. I also took a job in a factory working 8 hours a day 3 days a week. Without measuring, I can guarantee I was way under maintenance intake. I got skinny as hell, but still had the gut.



fucking goofy ass trollface that was late 2007. by the time I came home the next month, I was 168lbs. when I came home, I wasn't working manual labor or riding anymore, so I went up to 180lbs and held that for a good while. started reading F&N, lifting. started off strong, but for the most part, was really inconsistent about lifting/dieting. my b/s/d peaked at 195x5/225x5/315x5.

pic from summer 2009:



notice how I am able to suck in my gut

fast forward to recently. was 190 all of 2010. started acclimating myself to lifting again towards christmas, doing it one to three times a week. still, I went up to 196 at one point and was like fuck this, I'm going balls out.

since late December I've been working out 4-6x a week doing elliptical cardio (160-180bpm steady state) and a mix of compound lifts and isolation.

here's a back and front pic from the last two weeks.




I want to cut up for summer. I have had this gut since I was 10, enough is enough.

Diet is 50/40/10 protein/fat/carbs. as it turns out, biggest problem has been getting enough total calories, I'm aiming for 18 to 1900/daily based on the calculator from stickies.

so far I'm down to 183 and holding for the last two weeks.

 

and some current numbers from my last two workouts

chest/tri:

INCLINE BENCH
135x10
155x7
165x2

DIPS
20
20
15

SKULLCRUSHERS
60x10
60x10

REVERSE PULLDOWNS
130x8
140x8

CRUNCH MACHINE
185x10
200x10
205x10

CABLE FLY
70x10
80x10
90x10

back/bi:

DEADLIFT
205x10
225x5
225x2

BB SHRUG
155x10
185x7
205x3
205x3

CABLE ROWS
210x10
225x5

WIDE GRIP PULLDOWNS (behind the neck, of course)
135x10
150x10

WIDE GRIP PULLUPS
5
5
5

DB CURL
30x7
30x9
35x4
35x4

PREACHER CURL MACHINE
110x9
125x2

REAR DELT FLY MACHINE
80x10
95x10
110x10

last cardio run:

ELLIPTICAL
35min, 3.2mi, 168bpm avg

 

that was three days ago. the chest/tri day was my 4th day in a row of lifting, could feel a dull soreness around my tendons and joints so I took some rest days. did 100 push-ups yesterday, 200 today (100 of those were weighted 20lbs) just for fun/boredom. body should be good and ready for deadlifts tomorrow.

 

im watching you.

nice to see a new log.

 

just wanted to pop in and say good luck

 

thanks brews. I realized I've miscounted the weight on deads, so I corrected it above. also finally switched to mixed grip from double OH. bi isolation movements seem to improve inconsistently, but I'm not overly concerned since they're at the end of the routine and get worked by everything else.

back/bi:

DEADLIFT
225x10
245x6
275x4

BB SHRUG
185x10
205x8
225x10

CABLE ROWS
210x10
225x7

WIDE GRIP PULLDOWNS
150x10
165x6

WIDE GRIP PULLUPS
4
4
5
4

DB CURL
30x6
35x4

HAMMER CURL (just for shits, might throw them in regularly)
35x7

PREACHER CURL MACHINE
110x8
125x2
125x2

REAR DELT FLY MACHINE
95x10
110x10
125x10

 

I think we wear the same Under Armour shorts, did we just become best friends?

 

make sure to alternate the grip you use on mixed grip deadlift so you don't develop an imbalane.

or just use straps, which is what i do

 

cause you are weak minded.


a weak mind transfers straight to your grip

 

you guys really alternate?

pulling with my left over/right under would be like learning how to walk again

 

chest/tri:

INCLINE BENCH
155x6
165x4 PR
185x1*

DIPS
20
20
16

SKULLCRUSHERS
60x10
60x10

REVERSE PULLDOWNS
130x8
140x4

CRUNCH MACHINE
185x10
200x8
205x4
205x3

CABLE FLY
90x10
100x10
110x10 PR

WEIGHTED PUSHUPS
20x15
20x10
20x15
20x10

*would have been the PR, but my ROM wasn't complete IMO, and the spotter had to save me on the next rep so I didn't even count that one.

you guys count PRs on machine work? wasn't sure if I should bother.

felt good to move on from 135 on my incline bench, even though I didn't knock out the full 10 reps for 155. especially since I could barely push 155 once three weeks ago.

also, it looks like I got weaker on my other movements, but I cut down on rest time between sets.

 

maybe. but mine has our school mascot on the lower left leg. except now it's all wrinkled from years of use

word I remember reading several times to switch sides when you use alternating

 

got drunk at the bar unusually early in the week. pretty sure I started picking up some of the women I knew.

not hitting on them, but literally lifting them up

rest day today. will update this post later with cardio results.

last week I skipped my rest day and by thursday there was a dull soreness around my wrists, elbows, and shoulders. won't make that mistake again.

 

ELLIPTICAL (fasted)

35min, 3.23mi. forgot to check the avg HR at the end, I imagine something like 175bpm.

 

back/bi thursday:

DEADLIFT
225x10
245x8
275x5

BB SHRUG
205x10
225x10
245x4 PR

CABLE ROWS
225x7
240x4 PR

WIDE GRIP PULLDOWNS
165x10
180x6 PR

WIDE GRIP PULLUPS
5
5
5

HAMMER CURL (just for shits, might throw them in regularly)
30x8
30x8
35x5

PREACHER CURL MACHINE
110x8
125x2

REAR DELT FLY MACHINE
110x10
125x10
140x7 PR

not bad, not great. tornado drill in the middle of shrugs kinda took the wind outta my sails for a bit. sitting in a cold ass room for 20 minutes ftl

 

INCLINE BENCH
155x6
165x4
175x2 PR
175x2 (spot )

DIPS
20
20
17

SKULLCRUSHERS
60x10
60x10

REVERSE PULLDOWNS
140x8
150x7 PR

CRUNCH MACHINE
190x10
205x8
205x4

CABLE FLY
100x10
110x10
120x10 PR

then I carried my bike over my head up four flights of stairs. didn't even get winded.

 

saturday off

sunday pretty much off

WEIGHTED PUSHUPS
15 x 20
15 x 20
15 x 20
15 x 20
15 x 20
15 x 20
16 x 20

monday back/bi:

DEADLIFT
245x10
275x8
295x4 PR

BB SHRUG
225x10
245x8
275x4 PR

CABLE ROWS
225x10
240x7

WIDE GRIP PULLDOWNS
180x9
195x4 PR

WIDE GRIP PULLUPS
5
4
5

PREACHER CURL MACHINE
110x10
125x5

HAMMER CURL
30x10
30x10
35x7

REAR DELT FLY MACHINE
110x10
125x10
140x9

pretty good workout. got pretty dizzy between sets of deads, so my rest time was probably a little longer. seeing more vascularity now.

 

chest/tri

INCLINE BENCH
155x8
175x4
185x2 (spot)
165x6

DIPS
20
20
18

SKULLCRUSHERS
60x10
60x10

REVERSE PULLDOWNS
140x10
150x7

CRUNCH MACHINE
190x10
205x8
210x5 PR

CABLE FLY
110x10
120x10
130x10 PR

feel like I'm plateauing on incline, but I'll wait another week or two to decide firmly. couldn't get good ROM on weights above 155 today.

on the plus side, I weighed in at 179lbs this morning.

 

ELLIPTICAL (fasted)

35min, 3.20 mi, 172bpm

 

monday back/bi:

DEADLIFT
245x10
275x8
295x4

BB SHRUG
225x10
245x10
275x6

CABLE ROWS
225x10
240x7

WIDE GRIP PULLDOWNS
180x10
195x5

WIDE GRIP PULLUPS
5
5
5

PREACHER CURL MACHINE
125x7
125x2

HAMMER CURL
35x10
35x10
40x5
40x5 PR

REAR DELT FLY MACHINE
125x10
140x10
155x9 PR

 

ELLIPTICAL

34min, 3.17 mi, 170bpm

usually I lift but I went hard in the paint for st. pat's, mad hungover

 

got to the gym late, weight room closed an hour early, had to make a few adjustments to the routine, and worked against the clock

chest/tri:

INCLINE BENCH MACHINE
150x10
170x10
190x10
210x9
210x6

DIPS
20
20
16

BENTOVER TRICEPS EXTENSIONS
27.5x10
27.5x10
27.5x10

REVERSE PULLDOWN
150x10
160x7 PR

CRUNCH MACHINE
195x10
205x7
210x4
210x4

CABLE FLY
120x10
130x10
140x8 PR

 

monday back/bi:

DEADLIFT
275x10
295x4
305x1
225x6

BB SHRUG
225x10
245x5
245x2

CABLE ROWS
240x7
255x4 PR

WIDE GRIP PULLDOWNS
195x4
195x7
195x5

WIDE GRIP PULLUPS
5
5
5

PREACHER CURL MACHINE
125x8
140x2
140x2 PR

HAMMER CURL
40x8
45x5
45x5 PR

REAR DELT FLY MACHINE
140x10
155x10
170x7 PR

meh, pretty shitty workout in terms of progress imo. couldn't keep my hands dry for the life of me, missed out on a couple of reps on just about everything after the first set of deads. shrugs were a joke, bar just wanted to slide out of my hands like fresh cum butter. might have tweaked my back a bit on deads.

might need a deload and dial it back to check my form. probably shouldn't be getting too antsy about PRs since I'm cutting. went out way too much this weekend, that probably didn't help.

 

chest/tri:

INCLINE BENCH
155x8
175x5
135x10
135x5

WEIGHTED DIPS
10x18
10x14
10x12

SKULLCRUSHERS
60x10
60x10

REVERSE PULLDOWN
140x10
150x7

CRUNCH MACHINE
195x10
210x6
210x5

SIDE RAISES
45x10
45x10
45x10

HANGING LEG RAISE
8
8
10

CABLE CROSSOVERS
100x10
120x10
130x9

CABLE FLY
40x10
60x10
50x10

added more ab work. changed some names, realizing I had been doing crossovers, not so much flys. then I added actual flys

worked on my form for incline bench, switched to weighted dips. I found that in order to reduce swinging on hanging leg raises, I had to tense up my arms and shoulders as though I were going to do a pull up.

 

ELLIPTICAL (fasted)
35min, 3.25 mi, 173bpm