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Old 11-05-2013, 12:25 PM   #1
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Default Afraziaaaa - Lose some weight and get stronger

Starting up a new log. This will be an "offseason" log. I'm not sure when my next meet will be. My goals are to drop some weight while retaining as much strength as possible. I decided to pursue these goals because I want to be healthier.

Training is planned for 3 days per week. Squatting and deadlifting heavy every other week, and benching heavy every week with a conditioning day on top of light cardio on off days.

Sundays will be at Skiba's Gym (he has moved to a new location just a few blocks from the old one. I am looking forward to the bigger floor space and actually being able to use his awesome equipment, haha!) The fun begins this friday.
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Old 11-05-2013, 03:49 PM   #2
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Congrats on your big total! Very impressive numbers.

How much weight were you thinking of dropping?

Good luck on your goals!
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Old 11-08-2013, 12:38 AM   #3
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Thanks. I'll drop as much weight as comes off. I dropped 18lbs in about 6 weeks to get to 270lbs which was the weight I competed at. I felt too heavy at 288, but felt great at 270. 10-20 more lbs would be ideal I think. I will keep eating to retain as much strength as possible and just add in more cardio while eating cleaner foods really. I am not going to do a "bro cut" or try to get to 8% body fat or anything like that.

My goal is to just be healthier while still enabling my body to perform well. When I weighed in the mid-upper 280s last training cycle, I was strong...but I was also laboring to move at times, haha. I just didn't feel like I was at my best. I'd like to have more endurance to go on walks with my family and to have lower blood pressure. If I make it down low enough to be able to compete at 242 in the process then great, but if not then that is ok too.
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Old 11-09-2013, 11:55 AM   #4
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Good luck. Will be following.
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Old 11-10-2013, 08:15 AM   #5
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Default W1D1

Bench/Upper Body:

Band Pull Aparts

Bench:
135x15
185x5
225x5
275x5
315x5x3

Barbell Row:
135x15
225x12
275x8
315x6

KB Overhead Triceps Extension (Single Arm):
58lb KBx6x4

Band Vogelphol Row:
Strong bandx25x2
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Old 11-10-2013, 01:32 PM   #6
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Default W1D2

Squat/Speed Pulls

Body weight is approx 271lbs

Squat:
Bar (65lbs) 5x2
155x3
205x3
245x3
295x3
335x3
385x3
425x3
Add Belt
425x3x2

Speed Pulls:
135x1
225x1
315x1
405x1x7

Inverse leg curl:
Similar to a GHR, but it is counterbalanced, so adding weight is like taking weight off of your bodyweight. Today was a revelation that my hamstring strength is lacking, so it will be a major focus for the next few months.
-105x5
-130x6
-130x7

Dead Hang Pull-up:
BWx10
BWx5

45 Deg Back extension:
BWx10x2

Arched Back Good Morning:
205x8
245x6

Skiba does not have any pulleys set up in his new location, so we skipped pull down abs and called it a day. Felt great to get some volume and good assistance work in after peaking for the past few weeks.
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Old 11-10-2013, 06:51 PM   #7
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Good work. Keep killing it.
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Old 11-11-2013, 12:38 PM   #8
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Looking strong. Keep at it.

Good luck with your goals. Sounds like you have it figured out. Time to execute!
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Old 11-11-2013, 03:10 PM   #9
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Quote:
Originally Posted by afraziaaaa View Post
Sundays will be at Skiba's Gym (he has moved to a new location just a few blocks from the old one. I am looking forward to the bigger floor space and actually being able to use his awesome equipment, haha!) The fun begins this friday.
Sorry to post this here, but im not allowed to send private messages yet, but I was wondering if / how to become a member at Skibas gym, or is he closed out? I have never been able to get a good contact email or number, and I drove down there once and they were closed. Hope you dont mind the questions, but Im looking for a good gym to get some ME work in cause I want to compete. I have raw gym totals of 655, 467, 685 at between 285 and 300lbs BW. Thanks for any help.
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Old 11-12-2013, 08:48 AM   #10
afraziaaaa
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Join Date: Jun 2013
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afraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machineafraziaaaa is a lifting machine
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Quote:
Originally Posted by Kroy View Post
Sorry to post this here, but im not allowed to send private messages yet, but I was wondering if / how to become a member at Skibas gym, or is he closed out? I have never been able to get a good contact email or number, and I drove down there once and they were closed. Hope you dont mind the questions, but Im looking for a good gym to get some ME work in cause I want to compete. I have raw gym totals of 655, 467, 685 at between 285 and 300lbs BW. Thanks for any help.
You are a beast! We'd love to have another big strong guy if you think you can make it down. I sent you a PM. If you don't have enough posts to reply, go to the post whoring thread and just type a bunch of random babble until you make the cut.
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