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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: ManBearPig... on March 26, 2007, 06:23:36 PM



Title: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:23:36 PM
Ok, I'll try to keep this brief.  As a couple of you might know, i'm getting murried in August, so decided to get in shape.  Coming off about a 4 month layoff, but haven't laid off food in that time.  Actually been pretty consistant with eating unhealthy.
Training's taken from Lyle McDonald's Ultimate Diet book, which is as he claims an improved version of Dan Duchaine's BodyOpus.  Grill me for the light weights and full body workouts, but that's what the man says to do.

(I'm gonna post last week's workout, and up until today)

Stats:
5'11", 200 at start, bf about 59%.


Nutrition:
Monday-Thursday:
1.5g per lb of lbm, which to be safe i did 150lbs x 1.5 = around 225 grams of protein.
50-75 grams of carbs a day
30 grams of fat a day

Friday:
cheat day, try to get around 1000 grams of carbs in , didn't find that possible to do.
protein 1.5 g x lbm
fat-comes from food, don't count it

Saturday
1.5 g protein, 1.5 g carbs x lbm
fats around 40 grams

Sunday: 1.5 g x lbm protein, .75g x lbm

repeat

'Suppliments': winstrol 50mg ed, ephedrine 3 x 25mg ed but friday.



Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:27:56 PM
Training:

Monday (3/19):

leg press
180x15
180x15
180x15

leg curl (one legged)
25x15
25x15
25x15

incline bench:
95x15
95x15
95x15

dumbell row:
30x15
30x15
30x15

lateral raise:
10x15
10x15
10x15

calf raise:
25x15
25x15
25x15

barbell curl
45x15
45x15
45x15

tri pushdown:
55x15
55x15
55x15


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:30:20 PM
Wednesday (3/21):

leg press
180x15
180x15
180x15

leg curl
50x15
50x15
50x15

incline bench:
95x15
95x15
95x15

dumbell row:
35x15
35x15
35x15

lateral raises (meltdown here for some reason):
10x15
10x9
10x0

calf raise:
25x15
25x15
25x15

barbell curl
45x15
45x15
45x15

tri pushdown:
70x15
70x15
70x15


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:35:23 PM
Thursday (3/22):

leg press
270x8
270x8

leg curl (one legged)
95x8
95x8

leg extension:
96x12
96x12

standing leg curl:
40x8
40x8

calf raise:
45x12
45x12
45x12
45x12

bench press:
155x12
155x12

cable row:
115x8
115x8

incline bench:
135x8
135x8

lat pull (close grip):
105x12
105x12

lateral raise:
20x8
20x9
10x15

barbell curl
75x8
75x8

tri pushdown:
115x12
115x12


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:38:35 PM
Saturday (3/24):

hack squat:
180x6
180x6

calf raise:
80x6
80x6

bench press:
185x6
185x6

bent over row:
135x6
135x6

incline bench:
155x6
155x6

close grip lat pull:
135x6
135x6

leg press:
360x6
360x6

dumbell shoulder press:
55x6
55x6

lateral raise:
30x6
30x6

barbell curl:
95x6
95x6

close grip bench:
115x6
115x6


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:41:12 PM
Monday (3/26):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
105x15
105x15
105x15

dumbell row:
35x15
35x15
35x15

lateral raises:
10x15
10x15
10x15

calf raise:
30x15
30x15
30x15

barbell curl
50x15
50x15
50x15

tri pushdown:
70x15
70x15
70x15


Title: Re: Fat Turd's training log
Post by: pumpster on March 26, 2007, 06:45:57 PM
bf 59%; the future wife's getting a real prize huh?  ;D


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:47:15 PM
bf 59%; the future wife's getting a real prize huh?  ;D

no shit, poor girl.  i'll post pictures soon, get the vomit bag ready.


Title: Re: Fat Turd's training log
Post by: Bast000 on March 26, 2007, 06:57:18 PM
no shit, poor girl.  i'll post pictures soon, get the vomit bag ready.

haha let's see a pic with you and the woman.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:58:14 PM
pictures:

these were taken about two weeks ago.  I looked the same obviously a week later on 3/19 when i started.  just a front and back shot.


Title: Re: Fat Turd's training log
Post by: NeverTrustABlonde on March 26, 2007, 06:58:19 PM
Monday (3/26):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
105x15
105x15
105x15

dumbell row:
35x15
35x15
35x15

lateral raises:
10x15
10x15
10x15

calf raise:
30x15
30x15
30x15

barbell curl
50x15
50x15
50x15

tri pushdown:
70x15
70x15
70x15

please tell me this is a joke......


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 06:59:35 PM
please tell me this is a joke......

no it's serious.  don't worry, it'll get better in a week or so once i get a hang of the weights.


Title: Re: Fat Turd's training log
Post by: Bast000 on March 26, 2007, 07:05:19 PM
pictures:

these were taken about two weeks ago.  I looked the same obviously a week later on 3/19 when i started.  just a front and back shot.

Just do the adonis diet dude.  you won't be able to stick to this crazy diet plan for long.


Title: Re: Fat Turd's training log
Post by: Bast000 on March 26, 2007, 07:07:10 PM
you're not too fat that it will take a long time to get lean, you just have to do something practical for you, not some crazy bodybuilder dead junky duchaine diet.

I actually like the training.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 07:10:26 PM
you're not too fat that it will take a long time to get lean, you just have to do something practical for you, not some crazy bodybuilder dead junky duchaine diet.

I actually like the training.

the weights are a little too light, but according to the guy it's to draw something out, something about glycogen, i dont' know.

anyways, the diet's fine.  i get it all in about 4 meals a day, which is fine for me.  plus i like eating meat and hate vegetables and most "carb" stuff anyways.  i only got lightheaded once on wednesday, but it was nothing bad.  so i don't mind it.


Title: Re: Fat Turd's training log
Post by: Bast000 on March 26, 2007, 07:12:56 PM
the weights are a little too light, but according to the guy it's to draw something out, something about glycogen, i dont' know.

anyways, the diet's fine.  i get it all in about 4 meals a day, which is fine for me.  plus i like eating meat and hate vegetables and most "carb" stuff anyways.  i only got lightheaded once on wednesday, but it was nothing bad.  so i don't mind it.

This training will definitely burn a lot of calories.  The frequency will force your muscles to adapt.  May need to take a few days days off here and there so you don't feel burnt out.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 26, 2007, 07:18:26 PM
This training will definitely burn a lot of calories.  The frequency will force your muscles to adapt.  May need to take a few days days off here and there so you don't feel burnt out.

wednesday friday and sundays are off.  i didn't mention i only take 30 seconds off between sets, so i'm in a puddle of sweat when i'm done.  i know, i could be in better shape, but i'm done with the whole thing in under 40 minutes.


Title: Re: Fat Turd's training log
Post by: The True Adonis on March 26, 2007, 09:00:34 PM
Your best bet would let Bast and I help you.

You have failed every single year.  Do you want to continue to fail?



Title: Re: Fat Turd's training log
Post by: pumpster on March 26, 2007, 09:03:53 PM
Where's the daily cardio, or did i miss it?


Title: Re: Fat Turd's training log
Post by: The True Adonis on March 26, 2007, 09:04:30 PM
Where's the daily cardio, or did i miss it?

Not necessary if he listens.


Title: Re: Fat Turd's training log
Post by: Mr. Intenseone on March 26, 2007, 09:10:05 PM
Your best bet would let Bast and I help you.

You have failed every single year.  Do you want to continue to fail?



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Title: Re: Fat Turd's training log
Post by: natural al on March 27, 2007, 05:38:28 AM
Ok, I'll try to keep this brief.  As a couple of you might know, i'm getting murried in August, so decided to get in shape.  Coming off about a 4 month layoff, but haven't laid off food in that time.  Actually been pretty consistant with eating unhealthy.
Training's taken from Lyle McDonald's Ultimate Diet book, which is as he claims an improved version of Dan Duchaine's BodyOpus.  Grill me for the light weights and full body workouts, but that's what the man says to do.

(I'm gonna post last week's workout, and up until today)

Stats:
5'11", 200 at start, bf about 59%.


Nutrition:
Monday-Thursday:
1.5g per lb of lbm, which to be safe i did 150lbs x 1.5 = around 225 grams of protein.
50-75 grams of carbs a day
30 grams of fat a day

Friday:
cheat day, try to get around 1000 grams of carbs in , didn't find that possible to do.
protein 1.5 g x lbm
fat-comes from food, don't count it

Saturday
1.5 g protein, 1.5 g carbs x lbm
fats around 40 grams

Sunday: 1.5 g x lbm protein, .75g x lbm

repeat

'Suppliments': winstrol 50mg ed, ephedrine 3 x 25mg ed but friday.



have you ever read bodyopus?  I'm wondering how it compares in your opinion.   I'm interested to see how this all pans out.

since your taking winstrol are you planning to take some clen as well?  I don't know what winstrol is supposed to do so I'll just ask...is it recommended for a fat loss program?  I honestly don't know jack about roids, just talked to someone about clen the other day cause I didn't know a thing about it.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 27, 2007, 12:00:50 PM
POWEROD


You are going to fail.  Want to bet on it?  You have failed EVERY SINGLE time.  You should let Myself,BAST and Daddywaddy help you.




well i failed cuz i honestly didn't care.
since my goals aren't really to be a massive roid monkey, so something like your physique would be more to my liking.  we'll see how this goes.  it's only been a week.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 27, 2007, 12:07:07 PM
have you ever read bodyopus?  I'm wondering how it compares in your opinion.   I'm interested to see how this all pans out.

since your taking winstrol are you planning to take some clen as well?  I don't know what winstrol is supposed to do so I'll just ask...is it recommended for a fat loss program?  I honestly don't know jack about roids, just talked to someone about clen the other day cause I didn't know a thing about it.

i haven't read bodyopus, but from mcdonald says in a sentence or less: bodyopus was low to zero carbs 5 days, with two days of massive carbups (around 12-15 grams of carbs per pound of lbm) and the training was very similar to german volume training.

the biggest differences that mcdonald changed is one day of massive carbup and one of normal carbup and the training goes (even though my weights don't show it) two days of super light and fast, one day of "medium" and one day of heavy training.  once i get used to the weights more i'll get closer to this.
i don't know yet about clen; i read both sides, some say it blows ephedrine out of the water, some say it doesn't compare; guess on how you respond to it and what quality you get.  i think i'll stick with ephedrine while it works, 12 weeks or so then i'll look into it.

winstrol's a pretty mild anabolic, taking it mostly to preserve any muscle i have while dieting, plus it's a semi mild dose.

pumpster:  for cardio, i won't do any for the first 4 weeks until the diet's spot on and i get my weights in order.  then i'll start by adding most likely hiit on off training days for 4 weeks and then add on 2 more moderate days on monday/tuesday (30min-1hr, depending on need).

what do you think of my setup?


Title: Re: Fat Turd's training log
Post by: thewickedtruth on March 27, 2007, 01:03:58 PM
I'm liking this. It's a good informative read.  :)


Title: Re: Fat Turd's training log
Post by: natural al on March 27, 2007, 02:57:45 PM
i haven't read bodyopus, but from mcdonald says in a sentence or less: bodyopus was low to zero carbs 5 days, with two days of massive carbups (around 12-15 grams of carbs per pound of lbm) and the training was very similar to german volume training.

the biggest differences that mcdonald changed is one day of massive carbup and one of normal carbup and the training goes (even though my weights don't show it) two days of super light and fast, one day of "medium" and one day of heavy training.  once i get used to the weights more i'll get closer to this.
i don't know yet about clen; i read both sides, some say it blows ephedrine out of the water, some say it doesn't compare; guess on how you respond to it and what quality you get.  i think i'll stick with ephedrine while it works, 12 weeks or so then i'll look into it.

winstrol's a pretty mild anabolic, taking it mostly to preserve any muscle i have while dieting, plus it's a semi mild dose.

pumpster:  for cardio, i won't do any for the first 4 weeks until the diet's spot on and i get my weights in order.  then i'll start by adding most likely hiit on off training days for 4 weeks and then add on 2 more moderate days on monday/tuesday (30min-1hr, depending on need).

what do you think of my setup?

I'm doing a kinda modified version of bodyopus but I'm going off of memory, I read it about 2 years ago.  Lots of carbs on the weekends and very low during the week.  I've lost about 9lbs in 3 weeks...I'm drinking 2 gallons of water a day as well and doing more cardio than ever.  I do use ephedrine and caffine right now but I don't like it very much, makes me light headed and I feel a little weak when I first take it.

Good luck and thanks for the answers.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 27, 2007, 04:13:59 PM
I'm doing a kinda modified version of bodyopus but I'm going off of memory, I read it about 2 years ago.  Lots of carbs on the weekends and very low during the week.  I've lost about 9lbs in 3 weeks...I'm drinking 2 gallons of water a week as well and doing more cardio than ever.  I do use ephedrine and caffine right now but I don't like it very much, makes me light headed and I feel a little weak when I first take it.

Good luck and thanks for the answers.

that's pretty good.  i'm shooting for about 2 lbs a week myself.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 28, 2007, 07:41:31 PM
Wednesday (3/28):

leg press
180x15
180x15
180x15

leg curl
55x15
55x15
55x15

incline bench:
100x15
100x15
100x15

dumbell row:
40x15
40x15
40x15

lateral raises (meltdown here for some reason):
10x15
10x15
10x11

calf raise:
35x15
35x15
35x15

barbell curl
50x15
50x15
50x10

tri pushdown:
85x15
85x15
85x15


Title: Re: Fat Turd's training log
Post by: haider on March 28, 2007, 07:58:33 PM
Nice log, u seem to absorb the info very well! I encourage you to stick to it, lyle mcdonald definitely knows what he's talking about- quite unlike the "Adonis" princinples that seem to be very much unfounded in science.


Title: Re: Fat Turd's training log
Post by: pumpster on March 28, 2007, 07:58:46 PM
well i failed cuz i honestly didn't care.
since my goals aren't really to be a massive roid monkey, so something like your physique would be more to my liking.  we'll see how this goes.  it's only been a week.

Good, ignore "adonis" and any negativity and go for it. This is the perfect time of the year, with 3 months to get in shape for summer, if you stay focused. 8) I started a plan to accomplish similar goals, with about the same time frame in mind. In other words, there's not much time left to cut corners.

As far as training, you definitely have room for cardio, it's not an ardous weight workout. In other words there's no excuse to wait 4 weeks to start cardio, if you're serious about getting in shape.

I'm old school on cardio, 5-6 days a week. Weight days you can do it before, after or at a separate time of day. You could do cardio less often for longer duration, as long as the weekly time about the same. I suspect daily cardio's slightly more effective but either way. I think it's better to start on it now though-the sooner you get used to cardio the faster it gets easier and creates benefits and fat loss.

As far as weights:

-Why do you have legs in the middle of upper bod work? Put the legs both thighs and calves together, and do them after upper body.

-IMO if you want to get in shape, do squats virtually all workouts, regular or hack. Just a lot better for the body overall than leg press, and a better conditioner.

-Rest time between sets a minute's ok, as is 30 seconds though it's severe. A minute max. between sets still works very well, unless you prefer the shorter rests. If you're doing cardio, it's not necessary to go with very short rests like this unless preferred.

-Triceps: also use lying behind the head extensions sometimes, to hit different areas. On pushdowns, use a close grip with elbows flared, more of a compound, more effective version.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 29, 2007, 07:31:01 AM
Good, ignore "adonis" and any negativity and go for it. This is the perfect time of the year, with 3 months to get in shape for summer, if you stay focused. 8) I started a plan to accomplish similar goals, with about the same time frame in mind. In other words, there's not much time left to cut corners.

As far as training, you definitely have room for cardio, it's not an ardous weight workout. In other words there's no excuse to wait 4 weeks to start cardio, if you're serious about getting in shape.

I'm old school on cardio, 5-6 days a week. Weight days you can do it before, after or at a separate time of day. You could do cardio less often for longer duration, as long as the weekly time about the same. I suspect daily cardio's slightly more effective but either way. I think it's better to start on it now though-the sooner you get used to cardio the faster it gets easier and creates benefits and fat loss.

As far as weights:

-Why do you have legs in the middle of upper bod work? Put the legs both thighs and calves together, and do them after upper body.

-IMO if you want to get in shape, do squats virtually all workouts, regular or hack. Just a lot better for the body overall than leg press, and a better conditioner.

-Rest time between sets a minute's ok, as is 30 seconds though it's severe. A minute max. between sets still works very well, unless you prefer the shorter rests. If you're doing cardio, it's not necessary to go with very short rests like this unless preferred.

-Triceps: also use lying behind the head extensions sometimes, to hit different areas. On pushdowns, use a close grip with elbows flared, more of a compound, more effective version.

well dude you read my mind.  i do plan on doing all of those eventually as i'm still getting used to the weights/moving them up & down.

the one thing i'm gonna listen to you on starting monday is cardio.  since i'm done in about 40 minutes and still have a little bit of energy left, i'm gonna start doing cardio.  so i'll start that two weeks earlier.
so starting monday im' gonna do moderate cardio on weight days (stepper or some crap for about 30 minutes to start with) then a type of hiit i got started on that i liked.  kind of like the bfl version, with upping intensity levels every minute.  i'll probably do that for 20 minutes and start at something super slow and then go up in intensity.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 29, 2007, 07:42:05 PM
Thursday (3/29):

leg press
320x8
320x8

leg curl
110x8
110x8

leg extension:
120x8
120x8

cybex seated leg curl:
50x8
50x8

calf raise:
55x12
55x12
55x12
55x12

bench press:
165x12
165x12

cable row:
115x8
115x8

incline bench:
135x8
135x8

lat pull (close grip):
120x8
120x8

lateral raise:
20x8
20x8

barbell curl
80x8
80x8

tri pushdown:
130x12
130x12

and then the 24 hour carb up starts.


Title: Re: Fat Turd's training log
Post by: Bast000 on March 29, 2007, 08:30:06 PM
The Turd is growing!!!!!!!!!!!!


Title: Re: Fat Turd's training log
Post by: pumpster on March 30, 2007, 03:02:42 PM
well dude you read my mind.  i do plan on doing all of those eventually as i'm still getting used to the weights/moving them up & down.

the one thing i'm gonna listen to you on starting monday is cardio.  since i'm done in about 40 minutes and still have a little bit of energy left, i'm gonna start doing cardio.  so i'll start that two weeks earlier.
so starting monday im' gonna do moderate cardio on weight days (stepper or some crap for about 30 minutes to start with) then a type of hiit i got started on that i liked.  kind of like the bfl version, with upping intensity levels every minute.  i'll probably do that for 20 minutes and start at something super slow and then go up in intensity.

Turd,

Do cardio daily, less of it on weights days, and as you said go with lower intensity and longer time at first, slowly increasing the intensity over the next few weeks. If you try to go to intense on cardio before getting used to it, it's easy to give up on doing it.

On weight days, it also works to do some before and after the workout, both to make it easier and to use it as a good warmup for lifting.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 30, 2007, 04:32:04 PM


On weight days, it also works to do some before and after the workout, both to make it easier and to use it as a good warmup for lifting.

i've never tried this before.  but hey, why not?  i'll let you all know how it goes.  now i have to go eat the 1/2 lb hershey bar.


Title: Re: Fat Turd's training log
Post by: pumpster on March 30, 2007, 05:24:41 PM
i've never tried this before.  but hey, why not?  i'll let you all know how it goes.  now i have to go eat the 1/2 lb hershey bar.

i beat you to it. Today's was a nice slab o swiss chocolate. With some effort I think it's possible for you to increase your belly before the wedding.

Hope this helps


Title: Re: Fat Turd's training log
Post by: ManBearPig... on March 31, 2007, 03:39:15 PM
Saturday (3/31):

hack squat:
230x6
230x6

calf raise:
100x6
100x6

bench press:
205x6
205x6

bent over row:
145x6
145x6

incline bench:
165x6
165x6

close grip lat pull:
165x6
165x6

leg press:
410x6
410x6

dumbell shoulder press:
60x6
60x6

lateral raise:
30x6
30x5

barbell curl:
100x6
100x6

close grip bench:
135x6
135x6

that's it for this week, workout wise.
sunday's off, then monday start over again, but this time adding cardio.


Title: Re: Fat Turd's training log
Post by: The True Adonis on March 31, 2007, 03:44:30 PM
Saturday (3/31):

hack squat:
230x6
230x6

calf raise:
100x6
100x6

bench press:
205x6
205x6

bent over row:
145x6
145x6

incline bench:
165x6
165x6

close grip lat pull:
165x6
165x6

leg press:
410x6
410x6

dumbell shoulder press:
60x6
60x6

lateral raise:
30x6
30x5

barbell curl:
100x6
100x6

close grip bench:
135x6
135x6

that's it for this week, workout wise.
sunday's off, then monday start over again, but this time adding cardio.

Not enough volume.

Why are you wasting your time?


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 02, 2007, 02:22:50 PM
Not enough volume.

Why are you wasting your time?

it's supposed to be a "heavy day".


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 02, 2007, 05:08:20 PM
Monday (4/2):

leg press
200x15
200x15
200x15

leg curl
60x15
60x15
60x15

incline bench:
115x15
115x15
115X10

dumbell row:
40x15
40x15
40x15

lateral raises:
10x15
10x15
10x15

calf raise:
45x15
45x15
45x15

barbell curl
50x15
50x15
50x10

tri pushdown:
85x15
85x15
85x15


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 02, 2007, 05:10:16 PM
here's some bashing material:

2 week "comparison", i look the same to me.  i fucked up on the back photos, i can't capture that magical angle anymore:

(http://i40.photobucket.com/albums/e219/last1281/restart/2weekcomparison.jpg)

(http://i40.photobucket.com/albums/e219/last1281/restart/2weekcomparisonback.jpg)


Title: Re: Fat Turd's training log
Post by: Bast000 on April 02, 2007, 05:57:45 PM
weight difference?


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 04, 2007, 07:24:51 PM
Wednesday (4/4):

leg press
230x15
230x15
230x15

leg curl
65x15
65x15
65x15

incline bench:
105x15
105x15
105x11

dumbell row:
45x15
45x15
45x15

lateral raises (meltdown here for some reason):
10x15
10x15
10x15

calf raise:
40x15
40x15
40x15

barbell curl
50x15
50x12
50x5

tri pushdown:
100x15
100x15
100x15

looks like i'm getting stronger (adjusting) on some, getting weaker on other parts.  that's to be expected cuz i'm low carbing it.  not really concerned about it, as long as i'm getting stronger on saturdays (heavy, carbed up days).

looks like no cardio this week; i'm still trying to figure out when/how to do it, but next monday for sure it's starting.


Title: Re: Fat Turd's training log
Post by: pumpster on April 04, 2007, 07:36:16 PM
The cardio should quickly become a daily thing if the idea's to seriously try to lose weight. Max. 1-2 days a week without cardio.

The least gruelling way to build up cardio IMO is to start with very low intensity for a long period of cardio 30-40 minutes/day minimum, then slowly increase the intensity over coming weeks while keeping the time the same. Easier IMO than trying to go high intensity cardio for short bursts while out of shape. Just my opinion, others may find the opposite.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 06, 2007, 06:36:08 PM
Friday (4/6):

leg press
340x8
340x8

leg curl
115x8
115x8

leg extension:
144x8
144x8

cybex seated leg curl:
90x8
90x8

calf raise:
60x12
60x12
60x12
60x12

bench press:
175x12
175x12

cable row:
130x8
130x8

incline bench:
145x8
145x8

lat pull (close grip):
135x8
135x8

lateral raise:
25x8
25x8

barbell curl
85x8
85x8

tri pushdown:
145x12
145x12

I didn't have time to go yesterday, so I went tonight. Got done quicker, there was no one there but some fatties.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 06, 2007, 06:39:59 PM
The cardio should quickly become a daily thing if the idea's to seriously try to lose weight. Max. 1-2 days a week without cardio.

The least gruelling way to build up cardio IMO is to start with very low intensity for a long period of cardio 30-40 minutes/day minimum, then slowly increase the intensity over coming weeks while keeping the time the same. Easier IMO than trying to go high intensity cardio for short bursts while out of shape. Just my opinion, others may find the opposite.

oh brother, i bet you're the type of guy..

yeah, i hear you.  doesn't seem to matter for me either way, so on lifting days i'm gonna start with 20 minutes of moderate (4x/week) and then i'll do 2 days of 20 minutes of hiit type.  i'm still gonna take sundays off, i need a physical and mental break.  i'll go up 10 minutes on moderate days every week til i hit an hour and i'm gonna work to 2.5 miles on the treadmill on non lifting days, then i'll figure out where to go from there (all starting monday).


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 08, 2007, 02:09:16 PM
Sunday (4/8):
i was a day behind this week, but caught up today, so i'll be good to go again on Monday, this time with cardio.


hack squat:
250x6
250x6

calf raise:
135x6
135x6

bench press:
215x6
215x6

bent over row:
155x6
155x6

incline bench:
175x6
175x6

close grip lat pull:
195x6
195x6

leg press:
430x6
430x6

dumbell shoulder press:
65x6
65x6

lateral raise:
30x6
30x6

barbell curl:
105x6
105x4

close grip bench:
145x6
145x6


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 09, 2007, 06:22:45 PM
Monday (4/9):

leg press
220x15
220x15
220x15

leg curl
70x15
70x15
70x15

incline bench:
115x15
115x15
115X10

dumbell row:
45x15
45x15
45x15

lateral raises:
did shoulder press machine, some weird one 3 x 30 x 15, some "circuit training" class was hogging all the light weights

calf raise:
55x15
55x15
55x15

barbell curl
50x15
50x15
50x9

tri pushdown:
100x15
100x15
100x15

CARDIO: 1 mile at 4.8 mph/ 12:30 mile, 165 cal.  will go up either .2 miles or .1 in speed with every run to make it easy on myself so i don't think about it too much.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 13, 2007, 06:58:35 PM
Thursday (4/12):

leg press
250x15
250x15
250x15

technogym leg curl - this thing gave me a super sexy ham workout, will use it from now on
60x15
60x15
60x15

incline bench:
105x15
105x15
105X10

dumbell row:
55x15
55x15
55x13

lateral raises:
12.5x15
12.5x15
12.5x15

calf raise:
45x15
45x15
45x15

barbell curl
50x15
50x10
50x8

tri pushdown:
115x15
115x15
115x15

CARDIO: 1 mile at 4.9 mph/ 12:16 mile, 164 cal. 


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 13, 2007, 07:02:48 PM
Friday (4/13):

leg press
360x8
360x8

technogym leg curl
90x8
90x8

leg extension:
156x8
156x8

cybex seated leg curl:
90x8
90x8

calf raise:
70x12
70x12
70x12
70x12

bench press:
185x12
185x12

cable row:
145x8
145x8

incline bench:
155x8
155x8

lat pull (close grip):
150x8
150x8

lateral raise:
25x8
25x8

barbell curl
90x8
90x5

tri pushdown:
160x12
160x12

cardio - ate a shitload before i went to the gym, started cramping about 2 minutes into the run.  did about half mile at 4.9 mph, then went up .1 every 15 seconds. final time 11:26 mile, 164 cal.


Title: Re: Fat Turd's training log
Post by: haider on April 13, 2007, 07:41:06 PM
Thursday (4/12):


incline bench:
105x15
105x15
1051X10

 ::)


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 14, 2007, 11:12:55 AM
::)

don't be jealous cuz you're weak.
i'll fix it.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 20, 2007, 04:45:04 PM
don't be jealous cuz you're weak.
i'll fix it.

well, i haven't worked out since last thursday i think.  i just got a letter from the city that i'm eligible for a "career advancing" test.  the nice thing is the test is on may 12th, and i got the notice on well, april 14th.

i sent the check in last december, and thinking i didn't qualify (it's a first come first serve test if you qualify), i didn't study for it.  now i have less than a month to learn 3 years worth of shit.  so, needless to say, gym time has been put on the backburner.

i know it sounds like a bitch post, but i do work from 7 to 6 every day (minus sunday), which leaves me about 4 to 5 precious hours a night to study plus all day sunday.  just can't afford that 1.5 hr trip to the gym and back.

i'm gonna work around my schedule to see if i can fit it in monday.  maybe sleep 4 hours a day and then lift and go straight to work.  i don't know, just got newly motivated by the fiancee who said "your back looks skinny", meaning not fat.

so bash away. 

god i sound like vince goodrum with that excuse post.


Title: Re: Fat Turd's training log
Post by: CQ on April 20, 2007, 06:54:05 PM
Power Rod, until you take the stage and looks completely revolting, then make excuses, you cannot be like Goodrum. Don't panic ;)

You seem to be training very hard, and I saw a small difference in your 2 week shots. Good stuff. Keep it up...



Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 21, 2007, 11:56:46 AM
Power Rod, until you take the stage and looks completely revolting, then make excuses, you cannot be like Goodrum. Don't panic ;)

You seem to be training very hard, and I saw a small difference in your 2 week shots. Good stuff. Keep it up...



lol, thanks for the kind words.  the fiancee's words of encouragement (even though she said my back's skinny) and yours will get me to plan this out somehow so i can be back on track monday.


Title: Re: Fat Turd's training log
Post by: haider on April 21, 2007, 11:58:53 AM
Stick to cardio at least, because your goal is weight loss. Deosnt take extraordinary amt of weight training to keep maintenance mass.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on April 21, 2007, 12:27:29 PM
Stick to cardio at least, because your goal is weight loss. Deosnt take extraordinary amt of weight training to keep maintenance mass.

that's kind of what i was planning on doing, running at home.  it's only 3 more weeks, so i'll survive somehow.  i'm not jay cutler, so i'm not worried about losing "muscle , bro".


Title: Re: Fat Turd's training log
Post by: CQ on May 04, 2007, 05:12:14 AM
Have you slacked off PowerRod, or just not posting?  >:(


Title: Re: Fat Turd's training log
Post by: ManBearPig... on May 14, 2007, 09:13:20 PM
Have you slacked off PowerRod, or just not posting?  >:(

ok, i have returned untriumphantly.

testing/studying's all done, the only thing i have to worry about is the wedding now.  well not so much the wedding, but the crap leading up to it.

i did some legs today plus about 45 minutes of cardio.  i said no matter what i'll put in 6 training days a week for the next 13 weeks.  weight at 200 lbs this morning.  nutrition/training the same so i won't keep reposting that.  the only thing that's changed is the cardio. 

i'll try to post pics every two weeks.  thanks for checking up on me.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on May 19, 2007, 09:08:32 AM
just to chime in:

went 4 days this week so far ( i plan on going today and tomorrow).

lifted every time, ran a mile every time plus 45 minutes of "medium" cardio on the elliptical.

i'll probably post some pictures a week from monday if there's any progress.  i'll let you know on the weight change.


Title: Re: Fat Turd's training log
Post by: ManBearPig... on May 28, 2007, 03:12:14 PM
update:

something wrong with the camera, but i measured myself:

weight: 201
ht: 5'11"

waist: 38 (ouch, around the bellybutton, relaxed)
chest: 45
arms: 15 3/4
quads: 24 3/4
calves 15 1/4

weight might've gone up cuz i added creatine, i'm not too concerned with it, my belt went down one notch.
also, vascularity in forearms and calves coming in nice, which means i'm either due for a heart attack or i'm losing fat.

i'm either gonna add a second cardio session or extend my current one, most likely add one more in the early a.m.


Title: Re: Fat Turd's training log
Post by: The True Adonis on May 28, 2007, 04:47:20 PM
update:

something wrong with the camera, but i measured myself:

weight: 201
ht: 5'11"

waist: 38 (ouch, around the bellybutton, relaxed)
chest: 45
arms: 15 3/4
quads: 24 3/4
calves 15 1/4

weight might've gone up cuz i added creatine, i'm not too concerned with it, my belt went down one notch.
also, vascularity in forearms and calves coming in nice, which means i'm either due for a heart attack or i'm losing fat.

i'm either gonna add a second cardio session or extend my current one, most likely add one more in the early a.m.
Pathetic.


Title: Re: Fat Turd's training log
Post by: haider on May 28, 2007, 04:53:57 PM
Pathetic.
meltdown. TA seems hurt that power rod doesn't want his help  :-\


Title: Re: Fat Turd's training log
Post by: ManBearPig... on June 05, 2007, 12:32:02 PM
down 2 lbs this week. 

i had 2 cheat days though, one of them being totally uncalled for.

so i'm gonna cut it down to 1 this week.

everything going great, cardio/ lifting.

i'll try to post pics as soon as i find the camera, but there probably isn't much of a change.


Title: Re: Fat Turd's training log
Post by: CQ on June 08, 2007, 08:59:40 AM
down 2 lbs this week. 

i had 2 cheat days though, one of them being totally uncalled for.

so i'm gonna cut it down to 1 this week.

everything going great, cardio/ lifting.

i'll try to post pics as soon as i find the camera, but there probably isn't much of a change.

Good work on the 2lbs....it all adds up, and yes 2 cheat days is totally uncalled for >:(


Title: Re: Fat Turd's training log
Post by: thewickedtruth on June 08, 2007, 09:49:03 AM
I applaud the dedication buddy! Nice to see you in here plugging away!