Getting My Fat Ass Back In Shape

Discussion in 'Training Logs' started by Philly_1, May 3, 2017.

  1. Philly_1

    Philly_1 Top Contributor

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    Alright lads,

    I've decided to start a thread here to log my training and nutrition, to ultimately get myself back in shape.
    Anybody that remembers me from here will know that I get in shape, lose motivation, then get out of shape for the rest of the year. It's a joke really.
    I finish my last set of college exams on Friday and plan to go back training 5 days per week.
    I will take all my measurements, weight etc, post pictures of my starting point, and go from there.

    Philly_1 :D
     


  2. Philly_1

    Philly_1 Top Contributor

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    All exercises will follow this protocol- Warm up, 6-8 reps (working set) and final set 10-12 reps.

    Session 1
    Incline dumbell press
    Lat pulldown
    Dips
    Rack pulls

    Session 2
    Sumo Leg Press
    Lunges
    Glute ham raise
    Leg press
    Squat

    Session 3
    Dumbbell shoulder press
    Upright row
    Close grip bench
    Under grip chin
    Deadstop skull crusher
    Incline curl

    Session 4
    Flat dumbbell press
    Wide grip chin up
    Low incline smith machine press
    Deadstop smith row
    Cable cross over
    Deadlifts

    Session 5
    Seated hamstring curl
    Glute ham raise
    Hack squat
    Smith squat
    Standing calf raise

    Session 6
    Barbell shoulder press
    Side laterals
    Wide reverse grip smith
    Hammer grip chin
    Dumbbell skull crushers
    Barbell curls
     
  3. roy@/_

    roy@/_ Mr Intensity 2017 Top Contributor

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    How many days do you do that over mate?
     
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  4. Simon

    Simon Administrator

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    Good to see you posting. Welcome back (unless you've just been in lurker mode)!
     
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  5. Philly_1

    Philly_1 Top Contributor

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    2/1 Split pal. (2 days on one day off).
    I train pretty heavy so I find the day off to be beneficial.

    I've been here every so often, just haven't signed in and posted. I still find this board to be the best online.
     
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  6. Philly_1

    Philly_1 Top Contributor

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    My second last exam done and dusted today, final exam tomorrow. Will be more active over the weekend. Posting diet, pics, measurements, weight etc.
     
  7. Philly_1

    Philly_1 Top Contributor

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    Got last exam out of the way on Friday.
    Did sessions 1 and 2 the last two days, strength is p*ss at the moment, I've seen stronger toddlers Won't be long coming back tho..
    not going to take a break for the next couple of weeks until I get into the swing of things.
    Current weight is 108kg, pics to follow.
     
  8. Philly_1

    Philly_1 Top Contributor

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    Did session 2 on Friday. Just trying to get back into the swing of things so the weight is light.

    Sumo Leg Press - worked up to 140kg
    Lunges - 20kg per arm
    Glute ham raises
    Leg press - Again worked up to 140kg
    Squats to finish working up to 120kg.

    First time training legs in over a year. Took the weekend off training as I had to put most of my time into focusing on getting on and off the sh!tter.
     
  9. Asrar

    Asrar Top Contributor

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    I look forward to seeing your progress. Nice blog.
     
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  10. Philly_1

    Philly_1 Top Contributor

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    Tipping away all week. Image one to follow tonight. Beware, I'm a fat c*nt at the moment... :lol: