Fat nerd to Strong nerd

[carson]

I'm just curious. At 6'4" why would you want to get to a 34 - 36 inch waist? Also, what is your age?

[Mugaaz]

I'm just curious. At 6'4" why would you want to get to a 34 - 36 inch waist? Also, what is your age?

I'm 31. I have some old pants that are size 34/36 and I seem to recall being in shape last time I wore them, which is like 10 years ago. The numbers themselves are arbitrary. I don't have a numeric goal for weight or anything like that, as it's not really the metric I care about. I want to be strong, but I've been super fat almost my entire life and I'm sick of it. The fat loss is a bigger priority for me than the strength side, but the dieting focus will come to end sometime this year. The strength training is going to continue forever.

[carson]

Good priorities. I used to worry about losing weight and I did lose about 30 pounds prior to getting involved in SS. Now I eat like a horse. I haven't gained a pound but have gone from 44" waist to 38". I guess muscles are smaller than fat. I'm five days shy of 67.

[Mugaaz]

1/30

Barbell Deadlift
135 lb x 5 reps
185 lb x 5 reps
235 lb x 3 reps
285 lb x 2 reps
305 lb x 5 reps (PR)

Lying Barbell Triceps Extension
45 lb x 10 reps
65 lb x 8 reps
75 lb x 8 reps
75 lb x 8 reps
75 lb x 5 reps

Elliptical Trainer
00:06:00

Seated Calf Raise
80 lb x 10 reps
80 lb x 10 reps
80 lb x 10 reps
80 lb x 10 reps

Was hoping to press, but rack was in use entire time. Flying out to visit family, no workout Sunday, but will be back Tuesday.

[Mugaaz]

2/4

Standing Barbell Shoulder Press (OHP)
40 lb x 8 reps
40 lb x 8 reps
70 lb x 6 reps
90 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Was trying to get some volume in due to missing a lot lately. I feel like I've made zero progress in this lift, even when I know my shoulders and triceps must be stronger from bench gains. Confusing.

Barbell Squat
115 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
185 lb x 5 reps
215 lb x 3 reps
240 lb x 5 reps
240 lb x 5 reps
240 lb x 5 reps (PR)

Still goin up!

Lat Pulldown
180 lb x 5 reps
195 lb x 5 reps
210 lb x 5 reps
225 lb x 4 reps

Assisted pullup machine, correcting for bodyweight.

Elliptical Trainer
00:06:00 .52m

[Mugaaz]

2/6

Elliptical Trainer
00:06:00 .53m

Barbell Squat
8 reps
8 reps
135 lb x 5 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
242.5 lb x 5 reps
242.5 lb x 5 reps
242.5 lb x 5 reps (PR)

Barbell Bench Press
45 lb x 12 reps
45 lb x 12 reps
95 lb x 5 reps
135 lb x 5 reps
165 lb x 3 reps
185 lb x 2 reps
197.5 lb x 5 reps
197.5 lb x 5 reps
197.5 lb x 5 reps (3x5 PR)
Getting elbow pain in left elbow like I got from pull downs before. Having extremely hard time finding correct downward bar path during first rep. On 2nd set left arm actually caved in when bar was half an inch above my chest and dropped there. No injury, and I managed to finish the set, but alarming.

Seated Calf Raise
115 lb x 2 reps (PR) 9
Wanted to work on assisted pull ups, but left elbow was bothering me. Calf cramped on 2nd rep, damn squats!

Some big milestones are going to come soon that I'm really looking forward to - First unassisted pull-up, first bodyweight squat, 200lb bench, three wheel deadlift. Can't wait.

[Mugaaz]

Elliptical Trainer
00:04:00

Standing Barbell Shoulder Press (OHP)
40 lb x 12 reps
60 lb x 8 reps
85 lb x 5 reps
100 lb x 3 reps
117.5 lb x 5 reps
117.5 lb x 5 reps
117.5 lb x 7 reps
Press felt easy today, some pinching in right shoulder though. Going to go to 120 next session, then +1.25 from now on.

Barbell Squat
45 lb x 8 reps
45 lb x 8 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
245 lb x 5 reps
245 lb x 5 reps
245 lb x 5 reps (PR)
Nearly passed out after third set. Too deep in oxygen debt I think. This was one of those sessions where the first though was "Oh my god, I'm supposed to do more next time?"

Lat Pulldown
173 lb x 5 reps
188 lb x 5 reps
203 lb x 5 reps
218 lb x 5 reps
233 lb x 3 reps
Assisted pull up correcting for BW. Ran out of time due to gym closing.

[Dave Paauwe]

Pull-Up
0.8 reps
0.8 reps
So close!!! Still a little too heavy and a little too weak. Another 3-5 weeks I think.

Good work man. When you get that pullup or chinup, you are going to be so stoked! Realize that most people half your weight can't do a single chinup or pulup. From 1 rep will come many more.

[Mugaaz]

Barbell Deadlift

135 lb x 8 reps
185 lb x 5 reps
235 lb x 3 reps
285 lb x 2 reps
310 lb x 5 reps (PR)
Fuck yes

Barbell Bench Press

45 lb x 12 reps
45 lb x 12 reps
45 lb x 12 reps
95 lb x 8 reps
135 lb x 5 reps
165 lb x 3 reps
185 lb x 2 reps
200 lb x 5 reps
200 lb x 5 reps (PR)
200 lb x 4 reps
Spotter ruined my 5th rep :/

Lat Pulldown

198 lb x 5 reps
Back is not recovered yet, postponing to Thursday

Elliptical Trainer

00:06:00

Seated Calf Raise

90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 8 reps



Was feeling super tired and thought about not going, fuck that though. Warmed up, got my head in the game and had a great session. Felt superb after.

I'm so damn glad I found SS instead of some bullshit 5 min ab program. Realize now how lucky I was to find something like this in the sea of garbage that's out there.

[Mugaaz]

Elliptical Trainer

00:06:00 |

Standing Barbell Shoulder Press (OHP)

40 lb x 12 reps
60 lb x 10 reps
80 lb x 5 reps
100 lb x 3 reps
120 lb x 5 reps
120 lb x 5 reps
120 lb x 5 reps
135 lb x 2 reps (PR)
Press was easy today, wanted to try 135 for fun. Going to be changing to +1.25 increases from 120 up.

Barbell Squat

135 lb x 8 reps
135 lb x 8 reps
185 lb x 5 reps
225 lb x 3 reps
247.5 lb x 5 reps (PR)
247.5 lb x 4.5 reps
185 lb x 5 reps
Fought real hard rep 5 on set 2. Chest eventually collapsed and had to bail. Chest position seems to progressively getting worse. Need to fix this, but have to admit having fundamental problem understanding what is supposed to happening in the chest and upper back. Will re-read some.

Lat Pulldown

158 lb x 6 reps
188 lb x 5 reps
203 lb x 5 reps
218 lb x 5 reps
228 lb x 4 reps
228 lb x 4 reps

Getting pain in my left elbow everytime I use the assisted machine now. Doesnt persist more than 90 mins. Not really sure what the issue is and not many alternatives for trying to get stronger in this movement.