Thread: DefiantSnake's training log

A bit of background about me first: I dreamer-bulked up to 220+ pounds of obesity trying to pack on maximum muscle mass as fast as possible. It's been a decade since then, and as of 20211109 I weigh 179 pounds at a height of 5'11. But I downsized all the way to ~150 pounds by 202101. I basically spent 2021 reacquiring my noob gains.

I lost all my gains during 2020 due to the gyms shutting down, but I acquired 2 adjustable dumbbells early this year and they each go up to 100 pounds. I also have a pull-up bar and a dip station. My strength to weight ratio should be better now than it was 10 years ago since I am no longer obese.

I recently ran into a BUDDY of mine, who, after a decade, is still obese. I showed him what I can currently lift and he was shocked at how I could out-train him 10 times out of 10. He states that he isn't WISE enough to understand training, as nobody can be good at everything and training just baffles him.

I am keeping a training log here so I can provide motivation for my BUDDY, so I can show him what is possible if he trains with progressive overload and a reasonable amount of volume.

For my current routine, I start with heavier stuff first before doing back-off sets for volume, but only pushing for progression on my last work set of each exercise. My previous routine had me pushing for progression on the first work set of each exercise, but I decided I should try something new since my strength gains had slowed dramatically after going from ~150 pounds bodyweight to where I am now.

My current stats as of 20211109:
Age: 36 years old
Height: 5'11
Weight: 179 pounds

Current best compound lifts:
Dumbbell shoulder press: 55 pound dumbbell for 6 repetitions each side.
Dumbbell lunges: 65 pound dumbbells (130 pounds total external load) for 7 repetitions each leg.
Dumbbell rows: 100 pound dumbbell for 13 repetitions each side (I need to use a little body English here to grind out those reps).
Dumbbell floor press: 67.5 pound dumbbells (135 pounds total external load) for 11 repetitions.

Goal: to DB floor press 100 pound dumbbells (200 pounds total external load) for 10+ repetitions.

While my lifts are nowhere near elite, they are superior to my BUDDY's from a strength to weight ratio perspective, as well as an absolute strength perspective. I told him about this thread, so hopefully he can draw some inspiration from me. He wants to eat what I eat and train the way I train, as I am his fitness goal right now. What a compliment! Thank you, BUDDY.

But he should understand that how I got here is not how I currently train. As stated above, I changed the way I train recently due to my strength gains slowing dramatically after going from ~150 pounds bodyweight to where I am now, so I am hoping this different way of training will help me bust through my "plateau."

Good luck, BUDDY.💪