T Nation

Healing The Fatassedness


#400

The very simple answer is bursitis. I’ve had it forever, and it flares something awful now and then. I keep track of things that trigger it and hope to avoid them. Sometimes routine stuff sets it off. I know from the past that doing nothing (stopping upper body lifts) doesn’t cure it.


#401

Sunday, June 3, 2018

Dreadmill walk - 4-5 incline 3.15 miles in 60 minutes

Monday, June 4, 2018

Cycle 27 Week 3 Day 3

3 rounds of: 25 jumping jacks; 10 BW squats; 10 mountain climbers
mobility

Deadlift TM 345
135 x 10
225 x 5 (semi-sumo)
225 x 5

265 x 5
300 x 3
330 x 11

Hack sled squat
230 x 50 total

Lat Pulls
120 x 50 total

20 minutes stationary bike


#402

Tuesday, June 5, 2018

Stationary bike x 30 minutes

Wednesday, June 6, 2018

Cycle 27 Week 3 Day 4

Speed Rope x 300
Simple 6
10# Med ball throws x 15

OH Press TM 205
Bar x 15
95 x 8
115 x 5
135 x 3

155 x 5
175 x 3
195 x 7 - First 7 went up fine, then stalled and flamed out. Nothing to grind 8 or 9 out with.

FSL Rest Pause -155 x 9,3,2

Chest Supported DB Rows 45#/side x 60 total

Triceps Rope pulldowns x 60

Face pulls x 60

20 minutes stationary bike

Set up to do seated DB presses after rows, but shoulder fired a warning shot and thought better of it.


#403

Thursday, June 7, 2018

30 minutes stationary bike

Friday, June 8, 2018

Cycle 27 De-load

Speed Rope x 300
Mobility
Box Jumps x 10

Squats TM 335
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 3
255 x 5
285 x 3
315 x 1
345 x 1

Band pull aparts x 60

RDLs 135 x 30 total

Ab roller x 20

20 min stationary bike


#404

Saturday, June 9, 2018

Many Pint curls. Drunk munchies. I ate a mashup of a Bahn Mi sandwich and hot dog. Basically a chicken sausage link buried in raw jalapenos. 48 hours of assfire commences.

Sunday, June 10, 2018

Cycle 27 De-load

Let’s give my shoulder the week off. This is an adequate workaround.

30 minutes stationary bike
Agile 8 club mix
Simple 6

BW fat man rows on TRX contraption. 3 x 10 - This was available and nearby so I gave 'em a whirl. Good challenge.

Triceps Rope pulldown x 50 total

Face Pulls x 45


#405

Monday, June 11, 2018
30 minutes stationary bike
10 minutes 15% incline walk @ 3mph

Wednesday, June 13, 2018
1 hr laser tag. Fun cardio - fast walking (no running allowed) lots of climbing ramps - not really that strenuous though

Thursday, June 14, 2018

Cycle 28 Week 1 Day 1 BW 272.5

Beginners Prep Warm up -3 rounds of 25 jumping jacks, 10 BW squats, 10 mountain climbers.
Box Jumps x 15

Squats TM 345
Bar x 10
135 x 5
165 x 5
195 x 5

225 x 5
265 x 5
295 x 12 -solid set

FSL 225 x 12

ss with band pull aparts x 100

RDLs
135 x 20 total
155 x 30 total

Chins/Pullups w 55# assistance x 30 total

Ab roller x 20


#406

Saturday, June 16, 2018

Cycle 28 Week 1 Day 2

Speed Rope x 350
Simple 6 & some lower mobility
10# Med Ball throws x 15

Bench Press TM 320
Bar x 15
135 x 5
165 x 5
195 x 3

210 x 5
240 x 5
270 x 11 -Decent.
When I hit 9 easy I thought I had a shot at a PR (14), but 10 was tough and 11 was a full grind. Best part is lack of shoulder pain. Even the middling result couldn’t take down a pain-free top set.
FSL 225 x 9 -No Rep Pause today. Not gonna try my luck.

Kroc Rows 85# x 32/side

DB Bench 55# x 50 total/ side

Face Pulls x 100

20 minutes stationary bike


#407

Monday, June 18, 2018

Cycle 28 Week 1 Day 3

Beginner Prep Warm-up
Box Jumps x 15

Deadlift TM 355
135 x 5
185 x 5
225 x 3

245 x 5
265 x 5
305 x 10
My focus was severely lacking on my first rep, and I could never recover, so I capped at 10.

Hack Squat Sled
230 x 10
280 x 10 x 3 sets

Lat Pulls x 50

15 minutes stationary bike


#408

Tuesday, June 19, 2018

30 minutes stationary bike

Wednesday, June 20, 2018

Cycle 28 Week 1 Day 4

Rope x 300
Simple 6
14# Med Ball throws x 15

Press TM 210
Bar x 15
85 x 5
100 x 5
120 x 3

140 x 5
160 x 5
180 x 11 -Could’ve been better, could’ve been worse.

FSL Rest Pause 140 x 10, 3, 2

Chest supported DB Rows 50# x 50/side

Seated DB Press 50#/side x 40 held at 45’

Face Pulls x 60

20 minutes stationary bike


#409

Thursday, June 21, 2018

30 minutes stationary bike

Friday, June 22, 2018

Cycle 28 Week 2 Day 1 BW 273.5 …sheesh

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 345 -3’s week
Bar x 10
135 x 5
185 x 5
225 x 3

245 x 3
275 x 3
315 x 9 -One short of PR. After rep 4 I was triple gasping before each rep. A rep PR was doomed.
225 x about 7 or so

RDL 155 x 50 total

Pullups w 55# assistance x 35 total

Ab Roller x 25


#410

Sunday, June 24, 2018

Cycle 28 Week 2 Day 2

Speed Rope x 350
Simple 6
Med Ball Throws x 15

Bench Press TM 320
Bar x 15
135 x 8
185 x 5
205 x 3

225 x 3
255 x 3
290 x 9 -Better, trending upward

FSL Paused 225 x 5 x 2

DB Rows 100# x 40/side

DB Bench 55# x 60/side

Face Pulls x 100

20 minutes stationary bike


#411

Tuesday, June 26, 2018

Cycle 28 Week 2 Day 3

Beginner Prep School Warm-up
Box Jumps

Deadlift TM 355
135 x 10
185 x 5
225 x 3

255 x 3
285 x 3
320 x 12

ss with band pull aparts x 100

Front Squats
95 x 5
135 x 5
155 x 5
175 x 5
195 x 2

Lat Pulls x 60


#412

Thursday, June 28, 2018

Jumping Jacks til sweat
Simple 6

OH Press TM 210
80 x 10
110 x 5
135 x 3

150 x 3
170 x 3
190 x 10 -Really solid set. 1 short of PR

FSL 150 x 5 x 3

Chest supported DB Rows 50#/side x 60 total

BW Dips x 30 -PAIN FUCKING FREE!!! First time in 7 months I was able to due more than just a token few

Face pulls x 75

20 minutes stationary bike

The top Press set was a nice result, but I’ve developed a slight hitch at the point when I push my head through - that sapped a lot of power, resulting in me coming up just short of a PR. Hence the supplementary I tacked on to break that little hitch.


#413

Saturday, June 30, 2018

Cycle 28 Week 3 Day 1 -BW Still 273

Speed Rope x 350
Mobility
Box Jumps x 15

Squat TM 345
Bar x handful
140 x 5
190 x 5
230 x 3

260 x 5
295 x 3
330 x 8 New Rep PR

Band Pull Aparts x 100

RDLs
135 x 5
155 x 10
185 x 10
185 x 10
185 x 8
185 x 7

Pullups/Chinups 55# assistance x 24

Ab roller x 25


#414

Monday, July 2, 2018

Cycle 28 Week 3 Day 2

Jumping jacks to warm up
Simple 6

Bench Press TM 320
bar x 15
135 x 6
185 x 5
225 x 3

245 x 5
275 x 3
305 x 7 -Adequate.

FSL Paused 245 x 5 x 3

DB Rows 100# x 50/side total (6, 6, 18, 12, 8)

DB Bench Press 55#/side x 60 total (15 x 4)


#415

Tuesday, July 3, 2018

30 minutes stationary bike

Wednesday, July 4, 2018

Cycle 28 Week 3 Day 3

Speed Rope x 325
Mobility
Box Jumps x 15

Deadlift TM 355 (But I misloaded as if it were 345. Fuck my old boots.)
135 x 10
225 x 5
225 x 3

255 x 5
300 x 3
330 x 11 Tied Rep PR. If I had loaded the right weight, we’d have a winner.

Band Pull Aparts x 100

Hack Squat Sled
180 x 5
270 x 8 x 3 sets

Lat Pulls x 60 total


#416

Friday, July 6, 2018

Cycle 28 Week 3 Day 4

Speed Rope x 250
Simple 6
14# Med Ball Throws x 15

OH Press TM 210
Bar x 10
85 x 5
115 x 5
140 x 3

160 x 5
180 x 3
200 x 8

FSL 160 x 5 x 3

Chest Supported DB Rows 50#/side x 50 total

BW Dips x 35 total

Face Pulls x 60

20 minutes stationary bike


#417

Saturday, July 7, 2018

Late night 30 minutes stationary bike

Sunday, July 8, 2018

Cycle 29 Week 1 Day 1 -BW: 277 …Gaaaaaa! Holy Fucking Shit!

We’re going 3/5/1 for this cycle.

Speed Rope x 350
Mobility
Box Jumps x 15
Leg Curls 3 x 10

Squat TM 355 -3’s week
Bar x bunches
135 x 5
185 x 5
225 x 3

250 x 3
285 x 3
320 x 9 tied rep PR

RDL
135 x 5
185 x 10 x 3 sets

Pullups Chinups w 40# assistance x 30 total

Ab roller x 25


#418

Tuesday, July 10, 2018

Cycle 29 Week 1 Day 2

Jumping Jacks til sweat
Simple 6

Bench Press TM 325
95 x 10
135 x 5
175 x 5
205 x 3

225 x 3
260 x 3
295 x 8 Pretty solid

FSL 225 x 16 (fun set), x 5 (hit a brick wall)

DB Rows 100# x 40/side total (8, 18, 9, 5)

Tri Rope Pulldowns x 50

Face Pulls x 50


#419

Friday, July 13, 2018

Cycle 29 Week 1 Day 3,4

Rickety Warmup and mobility.

Deadlift TM 355 3’s week
135 x 10
225 x 5
225 x 3

265 x 3
305 x 3
330 x 10

OH Press TM 215 3’s week
Bar x 10
95 x 5
115 x 5
135 x 3

150 x 3
170 x 3
195 x 8 My reps were strong, but I flamed out quickly.

BW Dips x 25

Pullups/chins w 55# assist x 25

abench crunches x 30

Fuck, the gym was crowded. At 11am on a Friday, it looked like the first Monday after New Year’s, only with more seniors.