I'm fat again

Pegmatite

After a year of injuries ranging from a broken wrist in Jan, a broken rib in March and a broken foot in August I am fat again.

I am 5'9, weigh 199.4 lbs and have a bf % of 32.2%

GOALS
To be achieved by Dec 31st 2014

Get stronger
Drop 30lbs- At a rate of 1lbs per week.
Drop bodyfat to between 15-20%
Bring my deadlfit up to 2.5 times bodyweight
Bring squat up to twice body weight
Bring bench press up to 1.5 times bodyweight
Run 1000 miles between now and then

How do I plan to achieve this.


Cardio and weights.
With a broken toe I haven't run in almost 4 or 5 months. I do not expect to have any stamina remaining. So its back to one of the C2010Ks for me.
Can anyone recommend one?

Three days running, three days weights, one proper rest day and a solid 8 hours sleep a night.

Every Monday I will post my weight and % body fat. I am using a Fitbit Aria scales to measure bf. I know there not the most reliable thing in the world. But what can you do.

I'm lifting today so I'll post my first workout later.

EDIT:
In case anyone does decide to read this. I will be recording lifted weights as total weight (excluding the weight of the bar) and in Kgs
Warm up squats are sun parallel and working sets are parallel.

Pegmatite

Squats
2X5 bar
1x5 20kg
2x3 30kg
1x2 50kg
Work Set
3x5 65kg

Leg Press
5x10 8 blocks (? kg)

Press
2x5 Bar
1x5 10kg
1x3 10kg
1x2 10kg
5x3 20kg

Leg Extensions
3x8 8 bars (?kg)

Well thats today, roll on tomorrows run.
If anyone is reading these, feel free to comment.
Negitive and positive comments equally welcome
Pegmatite

Pegmatite

Right, so started back running tonight. No cardio in over 4 months. So Ive just gone with a C25K plan to get back into things

2.64km in 20:09
Which works out at a pace of
8.24 min/km

Pegmatite

Squat
2x5 bar
1x5 20kg
1x3 30kg
1x2 50kg
3x5 62.5kg

Bench Press
2x5 Bar
1x5 20kg
1x3 30kg
1x2 40kg
3x5 47.5kg

Close Grip Bench
10 @ 27kg
9 @ 36kg
6 @ 42.5kg

Incline Bench
6x5 35kg

DB Bench
4x10 16kg

Incline DB Fly
3x8 11kg

Standing Tri pushdown
15 x 4 bar (?kg)
12x 5 bar
9 x 6 bar

Reverse Pulldown
15 x 7 bar (?)
12 x 8 bar
9 x 9 bar

Barbell Curl
10 @ 7kg
8 @16kg
6 @22kg

Seated DB curl
15 @ 7kg
12 @ 9kg
9 @11 kg

Flipping knackard after that

Alf Veedersane

A request, if you would be so kind: if you're using a barbell, please include the weight. You are lifting it, after all! Take the credit for it

RidleyRider

Alf Veedersane wrote: »

A request, if you would be so kind: if you're using a barbell, please include the weight. You are lifting it, after all! Take the credit for it

Gotta agree with Alf on this!

Pegmatite

I had been wondering about this.
When you say list the weight of the barbell
Do you mean for the curl
Or for everything, bench, squat, deadlift,

Just a standard Olympic BB, I just assumed no one counted the weight of the bar.

Alf Veedersane

If you're lifting it, count it! It should be 20kg...it's not exactly insignificant! Count it you're lifting it. If you're benching the bar with a 20kg plate on either end, you're benching 60kg not 40kg.

Pegmatite

As per Alfs request I'll be including the bar weight going forward.
All always all suggestions or criticisms welcome

Squat (Warm ups sub parallel, work set parallel)
2x5 20kg
1x5 40kg
1x3 50kg
1x2 70kg
3x5 85kg

Press
2x5 20kg
1x5 30kg
1x3 30kg
1x2 30kg
5x3 42.5kg

Deadlift
2X5 50KG
1X3 60KG
1X2 80KG
1X5 100KG

One Arm DB Row
5x10 18kg

Wide Grip Lat Pulldown Machine
3x8 8 Bars (? Kg)


What sort of breaks do you guys and gals take with your work sets. With the Squat I typically take a 3-4 rest between work sets. Evertything else is 60-90 seconds

Alf Veedersane

No criticisms from there quarters chief! The breaks look good. They're about the length that'd be advised but if you need to take a bit longer for a heavy set, then do.

Pegmatite

Squat

2x5 20kg
1x5 40kg
1x3 60kg
1x2 70kg
3x5 87.5kg

Press
2x5 20kg
1x5 30kg
1x3 30kg
1x2 30kg
5x3 42.5kg

Leg Press machine
5x8 8.5 blocks (?kg)

Leg extensions machine

3x8 9 blocks

Pegmatite

Not much done today, due to a sleep in, lots of faffing about and the gym closing at 1400. So just the essentials

Squat
2x5 20kg
1x5 40kg
1x3 60kg
1x2 70kg
3x5 90kg

Bench
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 70kg

Found the last squat work set pretty tough

Pegmatite

Ugh, I've had a cold I havent been able to shift for the last week so no gym visits. I should be back up and running with gym sessions NYE and then starting back with some cardio New Years Day.

Touch wood.

Pegmatite

Complete nightmare over xmass, pretty sick with no enegey to do anything. So just a jog today

2.41 km jog
Ave pace 8:24 Km/Min

Weight
205 lbs bf 33.3%

Pegmatite

WEEK 2


Squat

2x5 20kg
1x5 40kg
1x3 60kg
1x2 70kg
3x5 90kg

Bench Press
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
5x3 70kg

Smith machime standing calf raise
2x5 20kg
1x5 40kg
1x3 60kg
1x2 70kg
3x5 90kg

Seated DB calf raises
3x 15 18kg

Leg Press machine
5x8 9 blocks (?kg)

Leg extensions machine

3x8 9.5 blocks

I havent done any calf work in a long time.
Should I be aiming for high reps with low weight
Or
Low reps with heavy weight?

Thoughts?

Pegmatite

Squat

2x5 20kg
1x5 40kg
1x3 60kg
1x2 70kg
3x5 92kg

Press

2x5 20kg
1x3 30kg
1x2 40kg
5x345kg

Deadlifts

2x5 50kg
1x3 70kg
1x2 90kg
1x6 105kg

oNE aRM rOW

5X10 18KG

Wide grip lat pull down

3x8 8.5bars


Also some jogging today

2.39 km 8:31 min/km

Pegmatite

Today was a almighy disaster. I had difficulty with work sets, and even with weights I no problem doing last week.
This could be down to a few things
1)I have reached my physical limit, but I had no problems with the Incline Bench Press two weeks ago. So not likely
2) Psychological, the fail with the squat working set may of put me in a poor attitude for the rest of my session
3) I have been running a calorific deficent all week. I may just be too tired to complete the sets
4) I had only consumed 400 calories before todays session.

So I have come up with some solutions.
1) A reset on everything
2) Increases will now be weekly and monthly instead of per session

If anyone has any suggestions there more then welcome. So here is what I did today

Squat
2x5 20kg
1x5 30kg
1x3 60kg
1x2 80kg
1x3 96kg

Bench Press
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 72.5kg

close grip bench
10@ 50kg
9@ 60kg
6@ 64kg

Incline Bench
1x7 (failed) 55kg

At this point I have up
I also need to start working my core

Pegmatite

Squat
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 80kg

Bench
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 70kg

sMITCH mACHINE CALF RAISES
3X15 90kg

Seated Calf Raise
1x 75 40kgs

Leg Press
5x8 9.5 blocks

Leg extensinsons
3x8 10 blocks

Pegmatite

Squat
2x5 20kg
1x3 40kg
1x2 50kg
3x5 60kg

Press
2x5 20kg
1x3 30kg
1x2 40kg
5x3 45kg

dEADLIFT
2X5 50KG
1X3 70KG
1X2 90 KG
1X6 110KG

oNE aRM ROW
5X10 19KG

wIDE gRIP Lat pulldown
3x8 8.5 bars

Pegmatite

TODAYS WEIGHT
202.8lbs with 31.5% fat

Squat

2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 80kg

Bench

2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 70kg

Close Grip Bench

10 @ 40kg
9 @ 50kg
6 @ 60kg

Incline Bench

6x5 44kg

DB Bench

4x10 16kg

Standing Tri Pushdown

15 @ 4 bars
12 @ 5 bars
9 @ 6 bars

Reverse Pulldown

15 @ 7
12 @ 8
9 @ 9

Seated DB curl
15 @ 7kg
12 @ 9kg
9 @ 11kg

BB Curl

10 @ 27kg
8 @ 36kg
6 @ 42kg

Alfasudcrazy

Fair play with the gym work - your goals are very ambitious though. I got off that never ending extra weight treadmill a long time ago and I don't think it has adversely affected me, How long in time does your typical workout take - I try to keep my sessions less than 90 minutes in total.
I know your foot is affecting your running - if it is though would it not be better to switch to cycling or swimming until its fully better. There is an over emphasis on weight training. Weight loss programmes should at least be cardio 70% weights 30%.

Biggest factor though has to be your diet - which many (including me in the past) ignore. The bulk of your effort should be directed to this area. Your wearing yourself out at the gym to try and keep in shape and when any mishap occurs you put on weight. That's not a sustainable situation long term.

Contrary to popular belief keeping in shape is 80% diet control and only 20% exercise. I can give some general diet advice if required.

Pegmatite

Thanks Alpha,
to be honest there maybe not the most realistic of goals tbh.

I also agree completely with you. Diet is everything.
While I am running a deficent of 500 calories a day plus what ever I earn from cardio
There isnt really much more I can do.
Im a veggie and have high cholesterol. So I've been meeting with a dietician and she has put me on a low fat diet for the next few months.

The foot is more or less recovered at the moment. By my cardio base is shot. Im just trying to get back to where I was six years ago at the moment.

While I would like to achieve the goals I set out in the first post. I think I would just prefer to be health, fit and strong. And sure if I am a little heavy, I;m a little heavy.

But all and any advise is welcome. Thanks Alfa

del88

Well done on committing to a healthy lifestyle ..it's a road that can be up and down at times..Have you tried cycling for cardio..low impact so easy on the foot .i've lost 4 1/2 stone cycling to and from work everyday and weightwatchers once a week..cycling now is the best part of my day.

Pegmatite

Thanks for the advice Del, I used to do a good bit of cycling. But I am afraid until it gets bright again. I wont be doing any.
I leave for work at 0745 in the morning and get home at 1900 Mon to Friday.
Its just to dark when I get home.
But thanks for the tip, and did I read that right four and a half stone. Wow that is some achievement will done.

Pegmatite

Squat
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 80kg

Bench
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 70kg

sMITCH mACHINE CALF RAISES
3X15 90kg

Seated Calf Raise
1x 75 60kgs

Leg Press
5x8 9.5 blocks

Leg extensinsons
3x8 10 blocks

Pegmatite

Squat

2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 80kg

Press
2x5 20kg
1x3 30kg
1x2 40kg
5x3 45kg

dEADLIFT
2X5 50KG
1X3 70KG
1X2 90 KG
1X6 110KG

oNE aRM ROW
5X10 19KG

wIDE gRIP Lat pulldown
3x8 8.5 bars

Pegmatite

Squat
2x5 20kg
1x5 40kg
1x3 50kg
1x2 70kg
3x5 82.5kg

Bench
2x5 20kg
1x5 40kg
1x3 50kg
1x2 60kg
3x5 72.5kg

sMITCH mACHINE CALF RAISES
3X15 95kg

Seated Calf Raise
1x 85 60kgs

Leg Press
5x8 10 blocks

Leg extensinsons
3x8 11 blocks

Pegmatite

Squat

2x5 20kg
1x5 40kg
1x3 50kg
1x2 70kg
3x5 82.5kg

Press
2x5 20kg
1x3 30kg
1x2 40.kg
5x3 47.5kg

dEADLIFT
2X5 50KG
1X3 70KG
1X2 100 KG
1X2 116KG


oNE aRM ROW
5X10 19KG

wIDE gRIP Lat pulldown
3x8 9 bars

I was supposed to do five deadlifts at 116. But my form was beginning to suffer so I am only counting two.

Someone has suggested I start preforming my deficient deadlifts. Any thoughts?

RidleyRider

If your form is breaking down then it's a strength thing, I doubt deficits are going to help you get stronger. When are you due a PR day? If it's months away then I'd just reprogramme and get stronger and up the accessory work.

Pegmatite

RidleyRider wrote: »

If your form is breaking down then it's a strength thing, I doubt deficits are going to help you get stronger. When are you due a PR day? If it's months away then I'd just reprogramme and get stronger and up the accessory work.

What is a PR? I am planning to reset. But once I reset Ill be doing deficits?

Alf Veedersane

Pegmatite wrote: »

What is a PR? I am planning to reset. But once I reset Ill be doing deficits?

Personal Record.

Some people use deficit deadlifts if their weak point is getting it off the floor (in the same vein as people use rack pulls to improve their lock out).

But it sounds like you just need to drop back, work on form and then build up again.