No Country for [Fat] Men

A place to track your progress, or lack thereof

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JFick
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No Country for [Fat] Men

#1

Post by JFick » Sun Dec 31, 2017 7:31 am

I've found my way out of the desert. I figured with the new year I would start a new log in the Promised Land.

I've been lurking for a month or two around here thanks to broseph giving me a tip off after I was thoroughly confused as to why half the people in Egypt disappeared when I came back after a lay off due to a newborn. Still not really sure what exactly happened, but probably about 90% of the people I interacted with in the old country were exiled, making it rather boring there.

Quick synopsis of my recent lifting and life. Started the SSLP in May of 2016 after not lifting seriously for a decade after high school and got my 5 rep sets to 405 squat, 262.5 bench, 465 Deadlift, and 185 press. 1RMs at the end (around end of Nov 2016) were 455/300/515/200. (Can find in my Fat Fuck Log) Ran into a wall with 4 day TM shortly and then ran a cycle of Juggernaut and then HLM. And I got my 1RMs to 500/325/525/210 by the end of May 2017 (See my The Slow Grind log, get the name now lol)

Then in the beginning of June I got laid off, somehow came down with cellultis, and found out I have a small (and probably) benign tumor on my pituitary all within a week. By the way my wife was 9 months pregnant at that point. No stress eh? But my daughter was born June 24th and she's the best thing ever.

July (turned 30!) and the first half of August were more or less a wash lifting wise with almost no sleep and trying to find a job. Found a job at the beginning of August started the 14th and my wife was supportive of me getting back to the gym.

So since Aug 15th I've been doing a New Daddy LP. I started at 275 squat, 185 bench, 315 dead, and 135 press. I've only been able to get into the gym 2 days a week so my split has looked like this:

Tuesday
Squat 3 x 5
Bench 3 x 5
Some medium weight pull, been into seated rows as of late at 3 x 10

Friday
Deadlift 1 x 5
Press 3 x 5
Close Grip Bench 3 x 10

It's been working quite well, as of now my lifts are at
Squat 370 3 x 5
Bench 280 3 x 5 (this is actually a PR)
Deadlift 430 1 x 5
Press 175 3 x 5

Everything is near @10s at the moment. I haven't reset anything and probably won't. My plan moving forward will be to lose some god damn weight, I would like to be alive when my daughter gets married you know? And being 6'3" 340 isn't a recipe for that. So priority 1 will be diet.

As far as programming I'm going to do some heavy singles or doubles this week to find a training max and then start out doing Sheiko Intermediate Small Load (small load is for heavy dudes). For two reasons, one, I've always wanted to do it so I'm going to. And two, lots of sub-maximal work on shorter rest, hopefully burning a couple extra calories. Also an emphasis on benching over pressing just because that's what I want to do at the moment. There's no two days that are the same so I'm not gonna lay it out; you can Google the above verbatim and find the spreadsheet. I might be sticking to 2 days a week, I'd like to do 3 but never know with the baby.

General idea of the program:

Day 1
Squat
Bench
Accessories

Day 2
Deadlifts
Bench
Accessories

Day 3
Squat
Bench
Accessories

I might be stretching it to a 8 day week. The loads and volumes fluctuate day to day, week to week, block to block. It's supposed to be a 12 week program but I'll be longer than that almost guaranteed.

I'm currently typing this as my daughter sleeps on my chest and it's -7° F here at 7 a.m. my family's lake cabin in the northern regions of Michigan. Life isn't so bad sometimes.
Last edited by JFick on Wed Apr 06, 2022 6:14 am, edited 7 times in total.

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Wilhelm
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Re: Still Fat, Still Grinding

#2

Post by Wilhelm » Sun Dec 31, 2017 7:38 am

It's great to have you here, @JFick
Congratulations on the new baby girl, and new job.

All the very best to you in the new year.

Thank you for adding your log to the site. +++

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Re: Still Fat, Still Grinding

#3

Post by mgil » Sun Dec 31, 2017 7:47 am

Good to see you here @JFick and congratulations on the baby!

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damufunman
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Re: Still Fat, Still Grinding

#4

Post by damufunman » Sun Dec 31, 2017 9:16 pm

Hey congrats on the baby! Welcome.

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Re: Still Fat, Still Grinding

#5

Post by Allentown » Tue Jan 02, 2018 7:55 am

Hey, welcome over! We've got a "parenthood" thread going in the training section that would definitely be worth a look and contribution!

I'll be honest, I kind of thought winter/Christmas would be more exciting with a little one, but ours is still too young to really care about anything besides tissue paper, tugging on the tree branches, and trying to eat the plug from the string of lights... Next year!

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JFick
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Re: Still Fat, Still Grinding

#6

Post by JFick » Wed Jan 03, 2018 3:28 am

@Wilhelm @mgil @damufunman thanks for the welcome fellas!

@Allentown thanks for the welcome. Yes this first Christmas is really more for momma than anyone else, and seeing her happy makes me happy.

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JFick
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Re: Still Fat, Still Grinding

#7

Post by JFick » Wed Jan 03, 2018 5:30 am

I'm going to log my weight and macros to keep myself somewhat accountable.
Jan 2 bw: 340.8 1950 cals 82p/176c/82p
Way low on protein today, I happen to be out of whey at the moment and didn't have time to cook meat. Oh well.

Jan 3rd bw: 337.8 lol, wish this would keep up. It's 630am, I don't have any macros yet.

Heavy singles to find a training max.
Squat
365 @ 0
405 @ 7
425 @ 8
445 @ 9
455 @ 9 good enough

Bench
275 @ 0
295 @ 8
305 @ 8.5
315 @ dickhole spotter touched the bar when I told him not to unless I go back down to my chest
315 @ 9.5 Ran out of time

These both went better than expected, I probably could have eeked out another 5 / 10 lb on the bench, but dumb ass random gym spotter cost me. I told him what to do and he just ignored me. He was a little guy repping in the mid 200s so I figured he would know what he was doing but I guess not. I'll use 325 for my max in the programming.

Squats felt pretty good. Didn't think I would get over 425 so when they were moving easy it was a nice surprise. So I'll use 465 for my max going on.

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JFick
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Re: Still Fat, Still Grinding

#8

Post by JFick » Fri Jan 05, 2018 10:51 am

Macros from the 3rd: 2750 181p / 176c / 136f

BW Jan 4th: 337.6. 1755 181p / 71c / 80f

Today Jan 5th
BW 335.8

Heavy singles
Deadlift
455 @ 8 was discouraging at the moment
475 @ 6 this flew up compared to 455, hmm
495 @ 8
505 @ 9
515 @ fail blah, it's good enough

Press
175 @ 0
185 @ 7
205 @ 9 all time PR :)
225 @ fat chance fat boy :(

Well deadlift was ok, wanted to get at least 495 and I surpassed that. So I'll use 515 for my max.

Unexpected all time PR with the press. Had to try 2 plates but got stuck at forehead level. Boo, I'll get you one day you fucker. I didn't need to test the press but wanted to anyways, happy with it obviously.

So my maxes for the program percentages will be:
Squat 465
Bench 325
Deadlift 515

I added 10lb to what I actually threw up because I didn't do any sort of deloading/peaking for these tests and I figure these would be a bit higher if had. Also I plan on losing enough body weight that they're all going to go down anyways. And the Sheiko programming is so sub-maximal it won't make a big difference anyways, I can handle 70-80% of either number without hassle.

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Wilhelm
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Re: Still Fat, Still Grinding

#9

Post by Wilhelm » Fri Jan 05, 2018 8:04 pm

Congratulations on the big PR, @JFick!
Nicely done.

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slowmotion
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Re: Still Fat, Still Grinding

#10

Post by slowmotion » Sat Jan 06, 2018 6:25 am

Nice work! Congrats on the PR!

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JFick
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Re: Still Fat, Still Grinding

#11

Post by JFick » Tue Jan 09, 2018 2:58 am

@Wilhelm thanks man

@slowmotion hey! Been awhile! Thanks for checking my new log out.

Jan 5 above 2950; 141p / 350 c / 109f

Jan 6 BW 334.6 3820; 137 / 480 / 156

Jan 7 BW 336.8 ?

Jan 8 BW 336.6 1695; 101 / 32 / 139

Jan 9 BW 336.0 TBD

Shieko Prep Cycle 1 Day 1

Exercise (w x r x s) 2" rest
Squat
235 x 5
280 x 4
325 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3 x 4

DB Flies 1" rest
25's x 8 x 4
Supersetted with (just to save time)
DB Skull crushers
25's x 6 x 5

RDLs
225 x 8 x 4 (grip work anyone?)

First day complete. Sleep over the weekend was severely sub-par due to mom and baby both having some bug akin to the plague, got probably half of the sleep I should get. When I don't sleep all I want to do is eat, see Saturdays macros, but I didn't go too off the rails. The main lifts were harder than they should've been, so it's good they were lighter today.

Program leaves accessories open to choice for chest and triceps , and then good mornings. Chest isolation movements hurt my shoulder thanks to old football injuries, lol, so I went light. I fucking despise good mornings so I subbed them out for RDLs and realized my grip endurance blows lol. If I go heavier I'll need straps.

This was the first time I broke a sweat lifting since my Juggernaut cycle, good for the calorie burn. Work out took about 55 minutes, not too bad.

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Re: Still Fat, Still Grinding

#12

Post by peez » Tue Jan 09, 2018 7:32 am

JFick wrote: Sun Dec 31, 2017 7:31 am I've found my way out of the desert. I figured with the new year I would start a new log in the Promised Land.
Happy New Year and welcome to a better place! Congrats to the arrival of the little one - and good to have you here and still lifting!

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JFick
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Re: Still Fat, Still Grinding

#13

Post by JFick » Fri Jan 12, 2018 5:28 am

@peez happy new year, thanks and thanks!

Jan 9 macros 2900; 122 p / 274 c / 152 f

Jan 10 BW 334.8: 2100; 174 p / 110 c / 108 f

Jan 11 BW 333.8: 2000; 187 p / 150 c / 75 f

Jan 12 BW 334.2 TBD

W1 D2
Deadlift - 2" rest
265 x 3
315 x 3
360 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3
245 x 2 x 4

Seated DB Press 1" rest
45's x 5 x 5
(SUPAset'd) DB Rows
60's x 8 x 5
Incline sit ups :shock:
~30° x 10 x 3

Workout 2 done. Pretty easy day main lift wise. Things definitely get harder later on. Assistance called for DB bench, but I don't want to completely neglect the press so I did presses instead of bench. Chose DB rows for "lat muscles" and simple incline sit-ups for "abs", as I am heavy as fuck and this was tough lol, shameful.

Finally got my whey in the mail yesterday so I can get my protein macros where they need to be. Besides the sub optimal protein the diet has been going pretty well so far.
Child rearing and lack of sleep still making things difficult. Perhaps elongating the program will be the best thing anyways.

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Re: Still Fat, Still Grinding

#14

Post by Allentown » Fri Jan 12, 2018 8:01 am

You will have the plague soon enough. Just wait until if/when you start daycare...

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JFick
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Re: Still Fat, Still Grinding

#15

Post by JFick » Fri Jan 12, 2018 8:30 am

Allentown wrote: Fri Jan 12, 2018 8:01 am You will have the plague soon enough. Just wait until if/when you start daycare...
Haha, yea she's been there for about 2 months. So far I've avoided most everything except a cold in the beginning. Whatever she caught and brought back last week laid waste to her, mom, and grandma but it somehow avoided me. Thank goodness lol.

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Re: Still Fat, Still Grinding

#16

Post by broseph » Fri Jan 12, 2018 8:43 am

Don’t worry- you become mysteriously symptomatic in a few days.

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JFick
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Re: Still Fat, Still Grinding

#17

Post by JFick » Tue Jan 16, 2018 5:23 am

broseph wrote: Fri Jan 12, 2018 8:43 am Don’t worry- you become mysteriously symptomatic in a few days.
I feel like I'm being willed into getting sick. I'm still healthy motherfuckers! Lol

_______

Macros from 12th: 3070 cal ; 200p / 330c / 107f

Jan 13 BW: 334.8; 3250; 139 / 320 / 128

Jan 14 BW: 334.0; 2380; 124 / 230 / 114

Jan 15 BW: 338.8; 1850; 190 / 100 / 78

Jan 16 BW: 332.2; TBD

Shieko W1D3
Squats (2 min rest)
230 x 5
280 x 4
325 x 4 x 4

Bench
165 x 5
195 x 4
230 x 3
245 x 3 x 4

Incline Bench (1min rest)
135 x 8 x 4
Dips
-150 x 5 x 5
Hyperextension
BW+25 x 5 x 5

Adding a rep it looks like from earlier sets and reps of "week" 1. BW is continuing in the right direction. I think I went too light on the accessories but oh well.

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Re: Still Fat, Still Grinding

#18

Post by Allentown » Tue Jan 16, 2018 6:59 am

JFick wrote: Tue Jan 16, 2018 5:23 am
broseph wrote: Fri Jan 12, 2018 8:43 am Don’t worry- you become mysteriously symptomatic in a few days.
I feel like I'm being willed into getting sick. I'm still healthy motherfuckers! Lol
It's because all us miserable saps who haven't been healthy in years thanks to children (or just 4 months, in my case) want everyone else to be just as miserable.

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Re: Still Fat, Still Grinding

#19

Post by broseph » Tue Jan 16, 2018 10:32 am

That's a bingo!

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Re: Still Fat, Still Grinding

#20

Post by peez » Tue Jan 16, 2018 10:51 am

Allentown wrote: Fri Jan 12, 2018 8:01 am You will have the plague soon enough. Just wait until if/when you start daycare...
After picking up those two-legged snot factory petri-dishes, just hose them down in the driveway.

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