Reforming the Fat Slob (strength, weightloss, boxing)

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
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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

 

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

 

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

 

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

 

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)

 

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.

 

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.

 

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.

 

Keep up the good work man. Working back from injuries sucks, good luck.

 

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.

 

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.

 

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.

 

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.

 

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

 

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.

 

Getting close to my weight. Nice work!

 

belated welcome to the logs


where exactly are you training?

 

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.

 

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.

 

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.