Sparks wants to not be fat anymore

Discussion in 'Training Logs' started by TXLBS, Dec 10, 2009.

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  1. TXLBS

    TXLBS New Member

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    Long story short, I took a position for work that blows. Lots of travel. Eat most meals out, didn't spend much time in the gym. Just completely quit caring about working out.

    I'm a completely miserable pathetic fatfuck, and I'm working to change that.

    Been back in the gym for a week and a half now, and its time to start up a log to track my progress.

    Starting weight - 250lbs

    Simple goals at the moment: get strength up to some level of respectability, and get back to looking and feeling good.

    Also... I know some people around here didn't like the asshole me that posted here 3,4,5 years ago... but please don't troll my thread.
     
  2. TXLBS

    TXLBS New Member

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    Wednesday, at Zach's club in Lubbock TX

    Free squats

    55 x 10
    55 x 10
    105 x 8
    145 x5
    195 x 5
    195 x 5
    195 x 5
    195 x 5

    Good mornings
    145 x 5
    145 x 5
    145 x 5

    GHR
    4 reps
    4 reps
    4 reps

    Posterior chain too pumped/sore to add in cardio.

    Food today was a subway club 12'' wheat with lettuce and jalapeno chips for lunch, and blackened salmon + 2 sides of broccoli at cheddars for dinner
     
  3. TXLBS

    TXLBS New Member

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    Thursday - travel back from Lubbock TX to Houston.

    lunch - 12'' subway club on wheat /w lettuce.

    dinner - red potatoes & roasted chicken
     
  4. TXLBS

    TXLBS New Member

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    Friday December 11th

    Went after work and signed up for Genesis Athletic Performance. Can't wait to hit the weights tomorrow. Going to realign my training week to coincide with new gym's hours (closed on Sundays).

    Will be working on that tonight, and have a plan by morning.

    Breakfast - 2 breakfast tacos @ work cafeteria. (bacon egg & cheese on a flour tortilla) - henceforth just known as breakfast tacos.

    Lunch - Chicken enchiladas, broccoli and brown rice.

    Dinner - Ritz crackers with peanut butter and a handful of almonds. Ate a whole package of Ritz. Fuck.

    Going to hit up my treadmill for half an hour and listen to some music. Will edit this if/when I do it . Edit: I didn't get on the treadmill. Wrecking fools in MW2 was more important.
     
    Last edited: Dec 12, 2009
  5. TXLBS

    TXLBS New Member

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    Monday December 12th

    First day at Genesis

    Heavy Triple Bench press (relative term)

    Warm up - light band pull aparts, band press x 10 (2 sets)

    Bench press
    bar x 10
    95 x 10
    135 x 8
    185 x 3
    185 x 3
    185 x 3

    blast strap push ups
    8, 6, 5

    plate loaded chuck v pulls
    20 x 10
    50 x 10
    90 x 0 (too heavy)
    70 x 8
    70 x 8
    70 x 8

    dips
    5, 4, 3

    prowler pushes 2 plates (length of gym)
    high handle down, low handle up, x2

    whoever made the prowler is an asshole.
     
  6. TXLBS

    TXLBS New Member

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    Monday Dec 14

    Light band TKE warm up - 10 reps, 2 sets per leg

    safety squat bar medium height box squats
    bar x 10
    115 x 10
    155 x 5
    205 x 5
    245 x 1
    205 x 5
    205 x 3

    rack pulls, from pin #2
    135 x 8
    135 + 1 chain per side x 5
    135 + 2 chains per side x 5
    225 + 2 chains per side 1, 1, 1
    135 + 1 chain per side x 8

    GHR
    8 reps
    + mini band 5, 4, 4

    GHR abs
    8 reps

    prowler push 90 lbs
    2 sets, 1 up / 1 down per set
     
  7. TXLBS

    TXLBS New Member

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    Location:
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    Wed Dec 16 in Nashville TN

    10 min cardio, 12% grade, 3.8mph

    flat bench
    bar x 15
    narrow grip x 15
    95 x 10
    135 x 10
    185 x 3
    185 x 3
    185 x 3
    185 x 3

    narrow grip
    135 x 10 slow
    135 x 10 slow

    standing military press
    95 x 5
    95 x 5
    95 x 4

    facepull / tricep pushdown superset
    80lbs x 10 each
    80lbs x 10 each
     
  8. GTLifter

    GTLifter Banned

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    Location:
    Durty Durty ATL Niggah
    yo nickname Sparks? like the drink?
     
  9. TXLBS

    TXLBS New Member

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    It's my last name.
     
  10. TXLBS

    TXLBS New Member

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    Location:
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    Friday December 18

    light band TKE warm up

    box squat, regular bar
    bar x 11ty x 2
    95 x 8
    135 x 8
    185 x 5 x 4
    225 x 3 x 2
    275 x 3
    245 x 5

    rack pull, lowest pin (~2 inches off the ground)
    135 x 8
    135 + 50lbs chain x 5
    225 + 50lbs chain x 3 x 3

    GHR
    15... got called after first set to join the guys outside for some old fashioned friday night sled conditioning

    backward sled pulls, 40 yards on concrete
    5 plates
    4 plates
    3 plates

    fucking blasted... got nothing left in the tank. need lots of rest, but going out with friends.

    jesus fucking christ.
     
  11. TXLBS

    TXLBS New Member

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    Satuday Dec 19th

    bench day

    warm up
    band pull aparts / band press (purple 2 sets, green 1)

    flat bench
    bar x 11ty x 2
    95 x 10
    135 x 10
    185 x 3
    185 x 5
    185 x 4
    185 x 6

    blast strap push ups
    8, 8, 8

    db row
    65 x 8
    80 x 8

    hammer curl
    35 x 8
    30 x 8

    green band pushdowns, facepull superset
    8 x 2

    50 ft heavy rope throws
    [ 10 sec same hands, 10 sec alternating hands, 10 sec big circles ] x 2
     
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