This will be my training diary. My specialist subjects in training are geared toward powerlifting so you can ask me the odd question, but my main aim is to lose weight. I am lifting but as for doing heavy sets of squats, bench press, power clean etc... no - my body cries out for too much protein. I will stick to moderate lifting and a lot of "cardio". I am starting today. I want to get down to 225lbs at 10 or 11% body fat. Starting weight: 289lbs.
Here is my plan. Training no more than 5 times a week, but will probably use the gym Mon-Fri. My main exercise will be bag work (though I could do with a decent 150lb bag), rowing and using the "cross trainer/ski machine type thing". When I hit 252 I will start running again but not before. My diet is protein rich with carbs that are low GI + moderate fat intake. I am starting with 1700 calories a day and will work down to 1500 a day and stay there for a while.
:good In the past I was somewhat of a casual smoker, and since there is **** all to do in hospital I lit up a few. The first week will be hard I think but when I am at my ideal weight and body composition it will be the maintainince that will be the hardest part. So don't get rid of that bat anytime soon.
What were your 1RM on the big 3, Jazzo? Good luck, also. Follow the West side for Skinny *******s program - geared towards hypertrophy, but a good program that you can easily tune into your moderate lifting.
I got up to just over 400lbs on my bench press after a year of training for lifting. After that I started to take my training seriously (I was a pretty heavy drinker) but had the misfortune of some ill health. I think that the 400 pound mark gave me a huge confidence boost because although I had excellent genes for size, I was not all that strong (well, compared to some real powerlifters my size). The deadlift was an interesting one. I found it better not to train it often and instead to concentrate on plyometrcis/ballistics and supporting exercise. I must have added about 100kg to my deadlift with assistance exercises. Maxed out at 500lbs. The squat - I don't have a good idea because, frankly, I was scared of them. I was not a proper powerlifter and I felt that after 450, my spotter was too incompetent to help me out of trouble. More spotters? I got some but did not feel comfortable. I was training more for the Hell of it so I stopped and just did higher rep work with lower weight. I trained with weights in a half assed way through my teens, but these numbers, as I say, come from training after around 1 year. When I get back down to a healthy weight I will obviously want to continue. I feel a bit bitter about some of my potential being waisted.
I am bang on 5'11. I am not exactly sure of my body fat ratio right now, save to say that it is bad. I know from experience where I should be at certain weights though.
Good numbers, there, Jazzo. I know how you feel with the spotters, but with the squat surely you could ahve just dropped it? The bench, without a power rack, however, is a problem. After about 4 months with the Westside Barbell system I was at DL: 145klg, BP: 85-90, Squat: 120 or so. For 77kg bodyweight.
With the squat I did not have access to a power cage and I would almost have my ass on the ground (I am very flexible and was actually more comfortable doing it this way). I could have got myself out of it but I was wary of injury. Anyhow, after training like a powerlifter (for the most part) and reading a hell of a lot, I have gathered quite a bit of knowledge on the subject. A cunning lifter that applies clever training techniques always has a great advantage. If you are clever about it you can increase all lifts (by a hell of a lot) with 2 very small training sessions a week.
04.29 over here. Personal note: Must not go to sleep. Be at gym for either 06:15 or 08:00. I think I will test my strength today and report back.
Just that. For a basic example: Many people put too much effort in only to tire their muscles when their main goal if lifting more weight.
