XFatMan’s Strength Journey

Discussion in 'Training Logs' started by XFatMan, Aug 30, 2010.

  1. TunnelRat2

    TunnelRat2 New Member

    Take a lesson from the Tortoise and the Hare: slow and steady wins the day.
    Go slowly, but go!
     
  2. XFatMan

    XFatMan New Member

    Today's workout (14 minutes)
    2400 m @ Easy Pace (14:33) - Details
     
  3. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)

    4780 m (30:01) - Details
     
  4. BAX67

    BAX67 New Member

    Some nice work you have been doing xfm. I think you are going to surprise yourself with the weights you are going to be hitting over the next couple of weeks. The 5x5 is one of my favorites and have always had success with it. You will be stronger then you have ever been when you are finished. Good Luck
     
  5. XFatMan

    XFatMan New Member

    Today’s workout (30 minutes)

    Barbell Front Squat: 5 x 44 Kg / 96 lbs
    Barbell Flat Bench Press: 5 x 48 Kg / 106 lbs
    Barbell Bent-Over Row: 5 x 18 Kg / 40 lbs

    Assistance Exercises:

    Hanging Leg Raise: 4 x 8
    Barbell Straight Leg Deadlift: 2 x 8 x 20 Kg / 44 lbs

    Bench Press and Front Squat are post-surgery bests. And it wasn't difficult at all. I think I can continue for some weeks before resetting the program. The Bill Starr 5 x 5 intermediate program is awesome. Strength is improving very fast, and it looks like some measurements are increasing.
     
  6. XFatMan

    XFatMan New Member

    Today's workout (19 minutes)

    2800 m @ Easy Pace (18:59) - Details
     
  7. XFatMan

    XFatMan New Member

    The Military Press and the Deadlift are new post-surgery bests, and there was room for a lot more. In fact, the lifts were pretty easy, and I’m a bit stunned by how easy they were. I thought I’d be a wreck by week 4. What a cool program! I have just a little trouble eating enough, which is why I have cut running to a minimum, but I still need to eat more, I guess.

    Today’s workout (30 minutes)

    Barbell Front Squat: 5 x 32 Kg / 70 lbs
    Barbell Military Press: 5 x 34 / 74 lbs
    Barbell Deadlift: 5 x 64 Kg / 140 lbs

    Assistance Exercises:

    Hanging Leg Raise: 3 x 9
     
  8. _tim

    _tim Well-Known Member

    Outstanding post-surgery PR's XFM. Very nice work!
     
  9. XFatMan

    XFatMan New Member

    Today's workout (14 minutes)

    2400 m @ Easy Pace (14:22) - Details
     
  10. XFatMan

    XFatMan New Member

    Today’s workout (40 minutes)

    Barbell Front Squat: 3 x 44 Kg / 96 lbs
    Barbell Flat Bench Press: 3 x 48 Kg / 106 lbs
    Barbell Bent-Over Row: 3 x 18 Kg / 40 lbs

    Assistance Exercises:

    Dumbbell Curl: 3 x 8 x 9 Kg / 20 lbs
    Dumbbell Triceps Extension 3 x 8 x 9 Kg / 20 lbs
    Chest Dip: 3 x 5
     
  11. XFatMan

    XFatMan New Member

    Today's workout (17 minutes)

    2800 m @ Easy Pace (17:26) - Details
     
    Last edited: Oct 17, 2010
  12. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)

    4810 m (30:02) - Details
     
  13. XFatMan

    XFatMan New Member

    Today’s workout (40 minutes)

    Barbell Front Squat: 5 x 44 Kg / 96 lbs
    Barbell Flat Bench Press: 5 x 48 Kg / 106 lbs
    Barbell Bent-Over Row: 5 x 20 Kg / 44 lbs

    Assistance Exercises:

    Hanging Leg Raise: 4 x 9
    Barbell Straight Leg Deadlift: 2 x 8 x 22 Kg / 48 lbs
     
  14. XFatMan

    XFatMan New Member

    Today's workout (27 minutes)

    800 m @ Easy Pace (4:47) - Details
    6 x 400 m @ 1500 m Race Pace + 2 min. Rest Interval(20:01) - Details
    400 m @ Easy Pace (2:27) - Details
     
  15. XFatMan

    XFatMan New Member

    Deadlift and Military Press are new bests and felt pretty easy, especially the Deadlift. I really love this program.

    Today’s workout (30 minutes)

    Barbell Front Squat: 5 x 34 Kg / 74 lbs
    Barbell Military Press: 5 x 34 / 74 lbs
    Barbell Deadlift: 5 x 66 Kg / 146 lbs

    Assistance Exercises:

    Hanging Leg Raise: 3 x 10
     
  16. Lol

    Lol Super Moderator Staff Member

    Hey XFM, good work! Your deadlift will go from strength to strength.

    Are you going toes-to-bar or to parallel on the hanging leg raises? If the former, wow! If the latter, excellent stuff.

    Your bf levels are getting seriously low now. Are you planning on maintaining this level or are you going to keep on dropping?
     
  17. XFatMan

    XFatMan New Member

    Thanks Lol. I'm doing the ones you can see here: http://gymnasticbodies.com/index.ph...he-hanging-leg-lift&catid=2:articles&Itemid=3
    Actually, I want to add some beef, and body fat is already going up, too. My goal is to get to 75 Kg / 166 lb by December 12. But I want to bulk as long as I can without getting too fat. It just depends on how long I will be able to add weight to the bar. It's really fun to add weights all the time. Never really thought I would have the courage to let my weight go up again. I could even imagine to go 3 months more with this program.
     
  18. XFatMan

    XFatMan New Member

    Today's workout (25 minutes)

    800 m @ Easy Pace (4:45) - Details
    3200 m @ Tempo Pace (16:05) - Details
    800 m @ Easy Pace (4:41) - Details
     
  19. XFatMan

    XFatMan New Member

    Today’s workout (40 minutes)

    Barbell Front Squat: 3 x 46 Kg / 102 lbs
    Barbell Flat Bench Press: 3 x 50 Kg / 110 lbs
    Barbell Bent-Over Row: 3 x 22 Kg / 48 lbs

    Assistance Exercises:

    Dumbbell Curl: 3 x 5 x 10 Kg / 22 lbs
    Dumbbell Triceps Extension 3 x 5 x 10 Kg / 22 lbs
    Chest Dip: 3 x 6
     
  20. XFatMan

    XFatMan New Member

    Today's workout (27 minutes)

    800 m @ Easy Pace (4:44) - Details
    2 x 1600 m @ 5000 m Race Pace + 4 min. Rest (17:34) - Details
    800 m @ Easy Pace (4:42) - Details
     

Share This Page