Reforming the Fat Slob (strength, weightloss, boxing)

Discussion in 'Training Logs' started by TheeFaulted, Aug 12, 2009.

  1. TheeFaulted Inzer Belt

    TheeFaulted
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    EDIT:
    Current status: 32 year old Male, with full-time employment and a father of 4.

    Currently working on losing weight and some strength training.

    2018 Goals:

    1. First lose 25 lbs (253 - 228)
    2. Get into decent enough cardiovascular shape to participate in athletic events.
    3. Get back to a 1000 powerlifting total
    4. Deadlift 405/Squat 350/Bench 245
    5. Run at least a mile without stopping
    6. Get under 210 lbs
    7. Compete in an unsanctioned meet before the end of 2018.



    Personal Bests

    Deadlift
    405
    435 2/27/11
    450 4/6/11
    460 5/25/11
    470 7/16/11
    485 9/21/11
    495 3/2/12
    500 6/29/12

    Squat
    315
    325 5/12/11
    330 6/5/11
    365 6/30/11
    375 8/12/11
    405 9/9/12
    415 12/13/12
    425 12/26/12

    Bench
    245
    255 2/26/11
    265 5/30/11
    275 5/30/11
    300 8/17/11

    Push Press
    185
    195 6/2/11
    205 8/8/11

    Big Three Total
    1005 2/27/11
    1020 4/6/11
    1030 5/12/11
    1040 5/25/11
    1060 5/30/11
    1065 6/5/11
    1100 6/30/11
    1110 7/16/11
    1120 8/12/11
    1145 8/17/11
    1160 9/21/11
    1170 3/2/12
    1175 6/29/12
    1205 9/9/12
    1215 12/13/12
    1225 12/26/12



    Rep PRs
    Deadlift: 435x5, 385x10
    Squat: 355x5, 325x10
    Bench: 245x5, 225x10
    PP: 145x5


    Month/Weight/Big 3 Total/Mile Time/Continuous Run/Heavy Bag/Squat/Push Press
    June 240 1065 10:50 1/2 mile 4 rounds 340 185
    July. 234 1090 10:15 3/4 mile 5 rounds 350 195
    Aug. 226 1115 10:00 1 mile..... 6 rounds 360 200
    Sept 218 1140 9:451 1/4 mile 6 rounds 370 205
    Oct.. 210 1160 9:30 1 1/2 mile 7 rounds 380 210
    Nov. 205 1180 9:15 1 3/4 mile 7 rounds 390 215
    Dec. 200 1200 9:00 2 miles..... 8 rounds 400 220
    -------------------------------------------------------------------------






    Original post:

    Ok, I guess I should first give some background for anyone wanting to read this.

    At the start of this program I am 240lbs. I am 24 years old and 5'10".

    At age 18 I was 170, 5'10" and lifted bench 245, deadlift 405, and squat 350. Between 18 and 22 I dislocated my right shoulder 5 times, and quit lifting weights. It seemed like everytime I healed and felt comfortable lifting again I make it 2-3months, and then dislocate it again, losing all progress yet again.

    At 22 I started boxing, and had my last dislocation after 5 months. I tried going back, but found I could hardly jab.

    The past 12 months I've been out working at a camp in the northwoods of Wisconsin. I broke my wrist shortly after arriving after falling off a running horse. This winter after healing I started playing broomball, and became much more active again. I also bought a heavy bag so I could start boxing training again. (I know many on here are against home training but I'm about three hours away from the closest gym.) In two weeks I will be returning to civilization and looking for a boxing or MMA gym to join.

    I will post my log from the last month, and then update with new info.

    GOALS:
    Lose weight = 215 by Sept. 1st, 200 By December 31st, 190 by March 1st
    Strength = I am not really going for 1RM, as both heavy bench and deadlift both hurt my shoulder, and I don't want to dislocate it again. I would like to bench 250.
    (I may revisit strength goals as I progress.)
    Boxing = Box 8, three minute rounds by November 1st
     
    #1
    Last edited: Jan 8, 2018
  2. TheeFaulted Inzer Belt

    TheeFaulted
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    Friday July 10

    weight: 235

    Boxing: 3, three minute rounds on heavy bag with 60 second rests

    Dumbbell Curls
    3 sets of 10 @ 20lbs

    Wednesday July 15th

    Weight: 230

    Boxing: 5, 2 minute rounds on heavy bag with 30 second rests

    Bench press
    135x10
    155x6
    175x4

    Hammer curls
    25x10, 8, 6

    Dumbbell press
    35x10, 6

    Friday, July 17

    Weight: 228

    Boxing: 5, 3 minute rounds with 60 sec rests

    Lat pull Down
    70x10
    90x10
    115x10

    Monday, July 20th

    Weight: 227

    Boxing: 5, 3 minute rounds with 60 sec rest

    Bench Press
    115x16
    135x10
    155x6
    175x4

    Hammer Curls
    25x10
    25x8
    35x4

    Dumbbell Press
    35x14
    35x10
    35x10
     
    #2
  3. TheeFaulted Inzer Belt

    TheeFaulted
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    Monday, July 21

    Weight: 226

    Boxing: 3, 2 minute rounds with 60 sec rests.

    Leg Curl
    70x15
    100x8
    130x6

    Leg Extension
    70x15
    100x8
    130x6

    Dumbbell Squat
    60x10
    60x10

    Wall Sit
    30 sec.

    Sunday, July 27

    weight: 226

    Boxing: 5, 3 minute rounds, 60 sec rests

    Lat Pull Down
    70x12
    115x10
    130x5

    Seated Row
    90x10
    110x10
    130x6

    Military DB Press
    20x15
    25x12

    Hammer Curls

    30x10
    30x8
    30x6

    Monday, July 28th

    Weight: 240? I think there is something wrong with the scale, how could I have gained 14 pounds overnight?

    Boxing: 3, 3 minute rounds 60 sec rests

    Bench
    115x15
    135x12
    145x4

    Incline Bench Press
    20x12
    25x8
    30x8
    DB Press
    40x14
    40x10

    Crunch
    20x2
     
    #3
  4. TheeFaulted Inzer Belt

    TheeFaulted
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    Tuesday, July 29th

    Mountain biked for 1 hour

    Wednesday-Monday, took some time off to travel, and attend a friend's wedding

    Tuesday, August 4th

    Weight: 230 Wedding did not help with my weight. I ate like crap over the weekend.

    Boxing: 5, 3 minute rounds, 60 sec rests

    Bench
    115x16
    135x12
    145x8

    Seated Cable Row
    110x10
    130x10
    150x8

    Incline Bench Press
    45x14
    45x10
    45x6

    DB Bench Press
    50x12
    50x8
    50x6

    Crunch
    20x2

    Mountain Bike
    1 hour in morning, and 1 hour after workout

    Thursday, August 6

    Weight: 230

    Boxing: 7, 2 minute rounds, 30 sec rests

    Overhead Dumbbell Press
    25x15
    25x10
    25x8

    DB Shrub
    45x10
    50x10

    DB Mil. Press
    20x16
    25x12
    30x10

    Preacher Curl
    35x10
    55x10
    65x4

    Hammer Curls
    30x12
    30x8

    Crunch
    20x2
     
    #4
  5. TheeFaulted Inzer Belt

    TheeFaulted
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    Monday, August 10th

    Boxing: 7, 2 minute rounds with 30 sec rests

    Bench
    135x15
    145x9
    155x4

    Seated Cable Row
    130x10
    150x10
    170x5

    Incline DB Bench Press
    45x14
    45x10
    45x4
    45x6

    DB Bench Press
    50x8
    50x8

    Tuesday August 11th

    Mountain biked 1 hour

    Wednesday, August 12th

    Mountain biked 2 hours (10 miles)
     
    #5
  6. TheeFaulted Inzer Belt

    TheeFaulted
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    I'm leading a College Outdoor Education program right now, and it takes up my whole day. But yesterday we canoed for about 2 hours, and today we biked 10 miles.
     
    #6
  7. SteveQ I'd rather be fishing

    SteveQ
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    welcome to the logs - you'll learn alot by reading others'. About 3 years ago (when I was your age actually) I cut from 248 to 215. It sucks but was worth it. Good luck with everything; shoulder injuries are the worst.
     
    #7
  8. TheeFaulted Inzer Belt

    TheeFaulted
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    Thanks for the input.

    I actually just hit my Septemer 1st goal of 215.

    I also started MMA training yesterday.

    We did some running, duck walk and squat jumps. The we hit the heavy bag, in increasing combos. 1, 2, 3.. up to 20, and back down.

    We then had sparring for 2 3 minute rounds.

    Ground work followed, with learning some in-arm guillitine subs, and defense, and we ended the class with open rolling for about 25 minutes.

    I'm going back tonight, but man am I sore and mat burnt.
     
    #8
  9. modena1983 I

    modena1983
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    Keep up the good work man. Working back from injuries sucks, good luck.
     
    #9
  10. TheeFaulted Inzer Belt

    TheeFaulted
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    Thanks for the encouragement.


    Tuesday, August 25.


    Weight - 215

    Second day of MMA class. We started with running, and sidesteps, and duck-walks again. Then we moved on to this sort of squat step holding a medicaine bag; we would wlak like this to the end of the gym and sprint back.

    Sparring. Sparring consisted of 3 rounds: 1st:3 min, 2nd:4min, 3rd:5min, each with a different partner. First two rounds wern't too horribly bad (I know my conditioning and striking have improved considerably since I first started boxing. But thats not saying much compared to my wild swinging and 0 defense when I started.) But the third round, I was picked apart quite easily. I have very poor kick defense, and struggle to land combos. Head movement was improving, but footwork was horrible.

    Grappling We then worked on armbars and triangles. Again my grappling is pathetic. My flexability is non-existant, and I know very little BJJ. I'm also giving up my back way too often. I did roll with a small guy for a little bit, and was able to muscle a few moves, but I wan't to learn TECHNIQUE.
     
    #10
  11. TheeFaulted Inzer Belt

    TheeFaulted
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    Thursday, August 28
    The MMA Class I'm taking is on Monday, Tuesday, and Thursday. I didn't do anything Wednesday, because my body was in dire need of rest and healing.

    Thursday's class involved 3 rounds of the Bas Rutten workout, followed by 3 rounds of sparring.

    We followed with some in-arm guillotines, and take down defense and escapes. Afterward we rolled for about 25 minutes.

    I took one hard punch to the stomach in sparring, and an unitentional elbow to the nose while rolling (Which turned into quite a gusher.) Those are hurting today for sure.
     
    #11
  12. TheeFaulted Inzer Belt

    TheeFaulted
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    I haven't been updating, because my MMA classes every Monday, Tuesday and Thursday are the only real workouts I am currently doing. Seems strange to write each time that I did warm ups, sparring, worked on some bjj technique and then rolled, because thats essentially every class.

    I am going to purchase a mountain bike tomorrow, so that will help vary my training again. Still don't have the money for a gym membership, so no weight training right now either.
     
    #12
  13. TheeFaulted Inzer Belt

    TheeFaulted
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    Updates:
    ----------------

    I got the mountain bike, and have enjoyed using it. I was biking about three times a week, but now as the weather get colder, I'm not biking as often.

    I have a gym membership again, and have begun weightlifting once more. I'm still training at the MMA gym every Monday, Tuesday, and Thursday night. Weightlifting split still needs refining, but it has improved through the reading of FAQs and logs on the boards.
     
    #13
  14. TheeFaulted Inzer Belt

    TheeFaulted
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    Sunday, November 15
    Squat
    135x10
    185x10
    225x6

    Shrug
    135x12
    155x10
    175x8

    Bent-over Row
    90x12
    135x10
    145x6

    Leg Press
    180x10
    180x12
    270x10

    Wednesday, November 18 weight=221
    Bench
    135x8
    180x5
    205x3
    225x1

    DB Press
    60x10
    60x10
    70x6

    Incline DB Press
    50x8
    50x8
     
    #14
  15. TheeFaulted Inzer Belt

    TheeFaulted
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    Saturday, November 21............weight=224
    Dead Lift
    225x8
    295x3
    345x1

    Bent Over Row
    90x12
    145x5
    160x3
    180x2

    Monday, November 24..................weight=219.8
    Bench
    135x8
    185x5
    210x3
    230x1

    DB Press
    70x8
    75x5
    80x3

    Fitness Ball Push Ups
    10,10

    Ran 7/14 laps or .5 mile

    Wednesday, November 26...............weight=220.8
    Squat
    135x10
    225x6
    275x3

    Front Squat
    95x10
    45x8
    195x3

    Leg Press
    270x10
    360x6
    450x2

    Stationary Biked 10 Min.
     
    #15
  16. modena1983 I

    modena1983
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    Getting close to my weight. Nice work!
     
    #16
  17. MIDMOBOX Telling People things they don't want to know

    MIDMOBOX
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    belated welcome to the logs


    where exactly are you training?
     
    #17
  18. TheeFaulted Inzer Belt

    TheeFaulted
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    I'm currently training MMA Monday, Tuesday, and Thursday at Howards/ Capital Punishment in Jefferson City. I do my lifting at the JC YMCA.




    Laziness and a tired, hurt body caught up with me this week. I went one week between lifts, and only trained MMA one day.

    Sunday, November 30th............W=220.8

    Deadlift
    235x8
    300x4
    350x1

    Bent Over Row
    90x15
    145x9
    165x4
    180x3

    Shrug
    160x10
    180x8
    200x6

    Ran 8 laps or .57 mile.

    Sunday, December 6.................W=221.8

    Bench
    135x8
    190x5
    215x3
    235x1

    Squat
    135x10
    230x6
    280x3

    DB Press
    70x9
    75x6
    80x4

    Ran 9 laps or .642 mile.
     
    #18
  19. modena1983 I

    modena1983
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    Nice lifting. Sometime you need a break no big deal. I take one week off each year at least and do not lifting. Sometimes you just need a total deload.
     
    #19
  20. TheeFaulted Inzer Belt

    TheeFaulted
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    Monday, December 7

    MMA practice
    3 rounds of sparring and then "gauntlet", which is an 8 minute round where I start on bottom with grappling gloves, and the other person starts in my guard and has boxing gloves. Top person is supposed to GNP while I look for submissions and sweeps. 4 people switch in the top position, each at a two minute interval.

    The we worked on armbars from the guard, and rolled.

    Wednesday, December 9.......................weight=219

    Deadlift
    240x8
    305x6
    355x2

    Bent-over Row
    145x10
    165x5
    180x3

    Ran 4 laps (Was running late, and had to cut it short.)

    Thursday, December 10....................weight=219

    Bench
    135x8
    195x5
    220x3
    240x1

    DB Press
    75x8
    80x5
    80x3

    10 Fitness ball push ups
    20 crunches
    10 Fitness Ball push ups

    Ran 10 Laps OR .714 Mile
    Walked 2 Laps
    Ran 4 Laps

    MMA practice tonight as well.
     
    #20

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