Joe's UN-ChungusMode Training Log

[joecavazos]

Hi I'm Joe, I'm here to UN-Chungus myself.
Male, 30yo, 5'8", 360.2lbs

Background info: Was 440-450 lbs in 2017, dropped down to 320 by September. Went back up to 350lbs in October due to irregular training schedule, working at a Pizza Place+Binge Eating from stress. Went back down to 330lbs by Feb doing a PPL routine. Graduated May 2018, lost my job, Couldn't find work, turned into a depressed NEET/Incel/Gamma, and I find myself again in the same situation at 360lbs. I'm here to begin again, and keep going this time with all the Knowledge I have gained over the last year. It's time to put all that YouTube and Forum lurking into practice.

Tomorrow will be my first training day in 2 months, so I am severely de-trained, my conditioning is bad, and I am diabetic. I had my last Beers Tonight in addition to some Fatty Brats. This is going to be tough, but I got this.

For Friday,
Target Calories: 2200cals, 220P, 165C, 73F

5am training session will be
Squat: Warmup, 5reps @ 3 sets
Bench: Warmup, 5reps @ 3 sets
Dead: Warmup, 5 reps @ 1 set
RG Latpulldowns: 10-12 reps @ 5 sets
Treadmill: Incline, for 20 minutes @ RPE 6-7 pace.

[Wilhelm]

Welcome, @joecavazos, and thank you for adding your log.

Good training to you. \o/

You've done well from the starting point you mentioned.
You clearly have the ability to meet your goals.

[mgil]

Welcome, and kick some ass, @joecavazos!

[platypus]

You're clearly well-versed in all the right websites. I look forward to watching the progress.

[augeleven]

Yeah buddy!
Subscribed to learn what a chungus is.

[joecavazos]

Yeah buddy!
Subscribed to learn what a chungus is.

Chungus is a meme that is defined as meaning "everything and anything, but more specifically, an Earth shattering THICC rabit, or person." So 5'8" at 360, is pretty damn THICC boi.

[cole]

Good luck my man.

[joecavazos]

Day 1 of UN-Chungus Training
5am Training session, weighing in at 361.3 lbs, probably from the Beer and Brats Last night
Breakfast
2 whole Eggs, overbroken(broke the yolks ) cooked w/ spray
5ahve oz Black Forest Ham
Cheerios/2 cups
8oz of 2% milk
Coffee w/ Half-n-Half
EmergenC Packet w/Creatine

Calories:685

Squat
45 @ 5reps @ 2sets
135 @ 5reps @ 1 set
155 @ 5reps @ 1 set
185 @ 5reps @ 1 set
205 @ 5reps @ 3 sets
Overall RPE 8ish

Bench
45 @ 5 reps @ 2 sets
135 @ 5 reps @ 1 set
155 @ 5 reps @ 1 set
175 @ 2 reps @ 1 set (miss-judged weight jump)
175 @ 5 reps @ 3 sets
Overall RPE 8-9

Deadlift In Oly's
135 @ 5 reps @ 1 set
225 @ 5 reps @ 1 set
245 @ 3 reps @ 1 set
265 @ 2 reps @ 1 set
295 @ 5 reps @ 1 set
Overall RPE 8-8.5

Accessory

Wide-NeutralGrip Lat Pulldowns: 140 @ 10 reps @ 5 sets

NO Cardio, Ran out of time, Will adjust training Slightly, have two GPP days, plus a Treadmill Session prescribed every week, 6 cardio sessions might be a bit much, drop it to 3 due to time constraint. Overall very positive training session.

[ChrisMcCarthy1979]

Welcome Aboard!

[joecavazos]

Day 2 UN-Chungus Training
down to 354.2 lbs bodyweight

Squat
45 @ 1x5
135 @1x5
185 @ 1x4
205 @ 1x3
225 @ 1x2
235 @ 3x5
RPE 8-8.5

Press
45 @ 2x5
95 @ 1x5
115 @ 1x3
135 @ 1x2
140 @ 3x5
RPE 9 (Got a bit grindy)

Deadlift in Oly's
135 @ 1x5
225 @ 1x3
315 @ 1x2
335 @ 1x5
RPE 10 (This was very hard, smoked the warmups, like RPE 7, but squat shoes pitched me forward, hard to to stay in a consistent setup. Will bring flats next time)

[joecavazos]

I'm Running a mini LP to get my ass acclimated to training again, focusing on Diet and recovery, I will see where I am at towards the end of the week, and if I hit a hard stall on one of my lifts like (failure to complete the 3 sets) I will move on to a different program. I honestly think I can run this till Friday and be ready for different rep ranges and more volume. GPP tomorrow, Diet was a bit Dicey On Easter, I was promised Ham and Lamb, instead got a giant calorie Bomb casserole and coffee cake from my WASP inlaws, yeaaaaah. They were perplexed why I downed 4 Greek yogurt cups (80 calories a piece, not bad) Still lost weight and got a bit stronger despite the food options on Easter.

[joecavazos]

"AAAAAH After 10,000 years I'm FREE!" Fell off the training wagon for an extended period of time, hopping back on, starting the Beginner Rx this morning, will log my progress and weight loss.

[joecavazos]

Day 1 of BBM Beginner Rx with added GPP.

Bodyweight: 366lbs fasted and Nakey.

Squat: 4reps@45x2, 4reps@135, 4reps@225, 4reps@245(6), 4reps@260(7), 4reps@275(8)
Bench: 10reps@45, 10reps@115, 10reps@135, 10reps@155(6), 10reps@160x2(8)
Deadlift: 8reps@135, 8reps@225, 8reps@275(6), 8reps@290(7), 8reps@305(8)
Cable Rows: 10reps @170x3(8)

[joecavazos]

Day 2 of Beginner Rx as prescribed

OHP: 4reps@45x2, 4reps@95, 4reps@125, 4reps@135(6), 4REPS@140(7), 4reps@150(8)
Squat: 7reps@45, 7reps@135, 7reps@185, 7reps@205(6), 7reps@215(7), 7reps@225(8)
BB Rows: 10reps@135, 10reps@185(6), 10reps@195(7), 10reps@205(8)

Overall real awesome and productive training session. I will have to say while the squats physically felt fine, mentally I was at an RPE 9-10 at the start considering I have never done more than 5 reps for a set of squats before. Breaking myself of the "faaahves" conditioning didn't happen until I finished the first two working sets, by my last working set I felt super pumped from getting an awesome pump. The last working set just flew like butter, it was a true solid @8. My training session also flew by real quick, I was afraid I was going to take 90ish minutes to complete, I finished in just 53 minutes. I made sure to just not take so much time on my warm up sets and maybe 2 minutes of rest for the first working sets to improve my conditioning and to just get in and get out. I'm really liking the program so far, I'm a bit intimidated by the prescribed sets of 10 squats for Day 3, but It will be an interesting challenge. I look forward to it.

[joecavazos]

Repeating Week 1 of Beginner Rx, I'm still trying to work through some bad habits, determined to break through my issues with compliance.

Squat: 4reps@45x2, 4reps@135, 4reps@225, 4reps@255(6), 4reps@270(7), 4reps@290(8)
Bench: 10reps@45x2, 10reps@135, 10reps@155, 10reps@155(6) Yeah I thought I added weight to the bar, whoops, oh well, 10reps@165(7),
10reps@175(8)
Deadlift: 8reps@135, 8reps@225, 8reps@275, 8reps@285(6), 8reps@300(7), 8reps@315(8)

Overall real good session despite a little mistake with my bench. Feeling stronger than last week, excited to keep going.

[joecavazos]

OHP: 4reps@45x2, 4reps@115, 4reps@135, 4reps@145(6), 4reps@150(7), 4reps@155(8)
Squat: 7reps@@45, 7reps@135,7reps@185, 7reps@215(6), 7reps@225(7), 7reps@235(8)
Barbell Row: 10reps@135, 10reps185, 10reps@205(6), 10reps@215(7), 10reps@225(8)

[joecavazos]

Deadlift: 4reps@135, 4reps@225, 4reps@315, 4reps@330(6), 4reps@350(7), 4reps@375(8)
Bench: 8reps@45x2, 8reps@135, 8reps@165(6), 8reps@175(7), 8reps@185(8)
Squat: 10reps@45, 10reps@135, 10reps@ 185("6"), 10reps@195("7"), 10reps@205("8")
These squats when I got to my working sets, physically, my legs where fine, I got a mad pump from these, but my overall work capacity, Mental state during these squats made them all feel Like an RPE 10 at certain times. I think it could all be mental, and not breathing correctly after each rep, kind of like when someone has technical issues with a lift. So I'm proud of myself for doing these, I've never done sets of 10 on squats before, and now I'm much less afraid of them. Onwards!