Healing The Fatassedness

Sunday, May 28, 2017

Cycle 16 (Leader 1) Week 1 Day 1

Speed Rope x 400
Mobility (lots of rolling)
Box Jumps x 15

Squats TM 345
Bar x 10
135 x 8
185 x 5
225 x 3

245 x 5
275 x 5
310 x 5 Yeah, I actually put 310 on the bar

FSL 245 x 5 (3sets)

SS Band Pull Aparts x 100

SS Banded Pushups x 60

Back Raises 10# held on bald spot x 42

Shrugs w 75# DBs x 50

Stationary bike sprints x 10 EMOM

A day early maybe, an extra day of recovery could have been nice.

Monday, May 29, 2017
24 minutes stationary bike

Tuesday, May 30, 2017

Cycle 16 (Leader 1) Week 1 Day 2

Speed Rope x 200+
Simple 6
10# Med ball throws/slams x 15

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

225 x 5
255 x 5
290 x 5

FSL 225 x 5 x 5

DB Rows 80lb x 60/side

DB Press 40lb/side x 50

Face Pulls 57.5 x 40

Ab Roller x 40

Lower body mobility work. Walking like Frankenstein since I added the FSL sets back in Sunday.

Thursday night: Running with the Devil option A
200m run in 1:00
200m run in 1:00
400m run in 2:10
400m run in 2:10
200m run in 1:00
200m run in 1:00
walks in between were 200-250m

Friday, June 2, 2017

Cycle 16 (Leader 1) Week 1 Day 3

Speed Rope x 300
mobility stuff
Box Jumps x 15

Dead Lift TM 365
135 x 8
225 x 5
255 x 3 Loaded the bar a set too early

255 x 5
295 x 5
330 x 5 Clunky as hell.

FSL 255 x 5 x 5

SS with Medium Band Pull Aparts x 100

BW Pushups x 75

SS with 60lb goblet squats x 30

EZ Bar Curls 60# x 40

Lots of new bro-age at the gym. It wasn’t crowded except for the power racks/ DL open floor area. Noobs “trying some new stuff out, bro.”

Sunday, June 4, 2017

Cycle 16 (Leader 1) Week 1 Day 4

Speed Rope x 325
Simple 6
Med Ball Throws x 15

Press TM 205
Bar x 10
75 x 8
100 x 5
120 x 5

145 x 5
165 x 5
185 x 5

FSL 145 x 5 x 5

Hanging Knee Raises x 25

ss with BW Bar Dips x 25

45# plate Side Bends x 25 /side

Pull/ Chin ups
85# assistance x 35

Face Pulls 57.5 x 40

20 min on stationary bike.

No energy. Just happy to get out unscathed.

Monday, June 5, 2017

20 minutes stationary bike

Fartlek running

400m in 2:06
200m in :58
100m in :28
100m in :28
400m in 2:04
200m in :56
100m in :27
100m in :27
Kept in-between walks at 100-150m
Total run-walk 1.75mi in 20:00

Hope this doesn’t make squat day suck even more tomorrow. We’ll see.

Tuesday, June 6, 2017

Cycle 16 (Leader 1) Week 2 Day 1

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 345
135 x 10
165 x 5
185 x 5

225 x 5
260 x 5
295 x 5

FSL 225 x 3s x 5r

SS with band pull aparts x 100
SS with BW Pushups x 75

Working in with others, I burned through this trio in less than 25 minutes.

Back Raises with 10# on my teakettle x 45

Stationary bike 20 minutes

Fuck my old boots.
School is mostly out here, so I guess the school weight rooms are closed. That means all the peach-fuzz faced young bucks are flocking to my gym…People waiting 20-30 minutes just to get in a rack. This is out of hand.

Wednesday, June 7, 2017
20 minute stationary bike ride

Thursday, June 8, 2017

Cycle 16 (Leader 1) Week 2 Day 2

Speed Rope x 325
Simple 6
14# Med ball throws x 15

Bench Press TM 320
Bar x 15
135 x 8
165 x 5
185 x 5

210 x 5
240 x 5
270 x 5

FSL 210 x 5 x 5

DB Rows
80# x 50/ side

While I was doing these, Sensei John Kreese stood stoically behind me, a sentinel over an imaginary piece of equipment.

DB Press
40/side x 50 total

Sensei John was waiting for the bench press. He’s skipped foreplay and gone straight for 3 plates cold.

Face Pulls 57.5 x 50

Stationary bike 20 min

Ab roller x 25

Friday, June 9, 2017

Fartlek Running

Running with the Devil option 4
200m x 8 all under 1:00 each

Saturday, June 10, 2017

Cycle 16 (Leader 1) Week 2 Day 3

Rope x 350
Mobility
Box Jumps x 15

Deadlift TM 365
135 x 10
185 x 5
225 x 3

235 x 5
275 x 5
315 x 5

FSL 235 x 5 x 5

While waiting for a space:
Band Pull Aparts x 100
BW Pushups x 75

EZ Bar Curls 60# x 30

Easy conclusion to come to: There was way too little time between last night’s run and this early afternoon’s deadlift session. Running this fat body on stubby legs is really taxing on my lower body, and following up with even a light week lift is a lot to ask.
Today was deadlift day. FOR EVERYONE. We have 3 power racks and 1 raised deadlift stand, and all were occupied by deadlifters. In fact, bars were filched from 2 bench presses for people deadlifting.

I took a week off for a family vacation. I wish I could regale y’all with tales of strenuous mountain hikes or adventurous kayaking journeys, instead I took long naps, ate crappy food, spent hours in a car…my only activity being sunset strolls and splashing around a cold swimming pool.

I’m just jumping in where I left off.

Saturday, June 17, 2017

Cycle 16 (Leader 1) Week 2 Day 4

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

Press TM 205
Bar x 15
75 x 8
95 x 5
115 x 5

135 x 5
155 x 5
175 x 5

FSL 135 x 5 x 5

Lat Pulls 120# x 75 total

Face Pulls
57.5 x 24
65 x 24 -misplaced pin

Ab tech machine w 10# x 30

BW Dips x 30

Tried to ride a bike for a while, but ran out of energy…

Heat wave is rolling in, plus a week off has left me on the lifeless side. After all the driving last week, I’ll really need to work on hip mobility before my heavy week starts Monday.

Monday, June 19, 2017

Cycle 16 (Leader 1) Week 3 Day 1

Speed Rope x 300
Mobility esp. hips and shoulders
Box Jumps X 15

Squats TM 345
135 x 8
185 x 5
225 x 3

260 x 5
295 x 5
330 x 5 Sweaty n strong

FSL 3 sets of 260 x 5

ss with Band pull aparts x 100

Back Raises 10# Vampire style x 40

BW Pushups x 60

I knew the moment I walked into the gym, and didn’t feel the cool blast of AC that today was gonna suck. Extreme heat (107F/42C) plus Monday night mass of bodies at the gym rendered the air conditioning insignificant. Plus I drew the corner squat rack devoid of any moving air. I’m not much of a sweater, but I left a substantial pool in my rack. The sweat monster rung out my shirt and came out for more. Good thing about heat - staying loose is easy. Cut short assistance due to conditions, and was pretty deliberate through my main lift, but all the main sets and FSL were all really solid.

Tuesday, June 20, 2017 30 minutes stationary bike

Wednesday, June 21, 2017

Cycle 16 (Leader 1) Week 3 Day 2

Rope x 350
Simple 6
10# Med Ball Throws/slams x 15

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

245 x 5
275 x 5
305 x 5

FSL 245 x 5 x 5

Kroc DB Rows
Couple warm up sets with 85
90 x 22/side

Face Pulls 57.5 x 40

DB Press
40/side x 50 total

Side bends 45# x 25/side

Agile 8
Abs cramped up during mountain climbers. I have an issue here.

20 min stationary bike.

Been having problems with abs cramping when making modestly awkward reaches, etc. just at random times, not even at the gym.

Friday, June 23, 2017

Cycle 16 (Leader 1) Week 3 Day 3

Speed rope x 350
Agile 8 & shoulders
Box Jumps x 15

Deadlift TM 365
135 x 10
185 x 5
245 x 3

275 x 5
315 x 5 straps
345 x 5 straps & belt

FSL 275 x 5 x 3 sets mixed

ss with Band pull aparts x 100

ss with BW Pushups x 50

EZBar curls 60# x 30

Still really hot. Kept assistance in check to avoid the cramp-fest I enjoyed Wednesday night.

Sunday, June 25, 2017

Cycle 16 (Leader 1) Week 3 Day 4

Speed Rope x 300
Simple 6
10# Med Ball Throws

Press TM 205
Bar x 10
95 x 5
115 x 5
135 x 5

155 x 5
175 x 5 - rep #1 was a little too deliberate and made the set more exciting than it should’ve been
195 x 5 -satisfactory

FSL 155 x 5 x 5 done in efficient order

Lat Pulls @140 x 25 wide neutral
@120 x 25 close neutral

ss with Face Pulls 57.5 x 40

BW Dips x 25

Abench crunch contraption x 50

Fartlek running

Running with the Devil opt 1
2 x 400m
4 x 200m
Time running 1 mile: 9:00
Time walking: 0.53 mi in 9:00
Promptly walked straight out into the San Joaquin Valley heat. (104F/40C)

I declare this a kick-ass way to end the cycle.

Monday, June 26, 2017
30 min stationary bike

Tuesday, June 27, 2017

Cycle 17 (Leader 2) Week 1 Day 1

Jumping Jacks
Mobility
Box Jumps x 15

Squats TM 355
Bar x 10
135 x 8
185 x 5
225 x 3

250 x 5
285 x 5
320 x 5

FSL 250 x 5 -3 sets

ss with Band Pull Aparts x 100

ss with BW Pushups x 75

Back Raises w 10# vampire-style

Thursday, June 29, 2017

Cycle 17 (Leader 2) Week 1 Day 2

Jumping Jacks
Simple 6
Med Ball Toss 10# x 15

Bench Press TM 325
Bar x 15
135 x 10
185 x 5
205 x 3

235 x 5
265 x 5
295 x 5

FSL 235 x 5 x 5

DB Rows
2 sets of warmups 90 x 5/side
90 x 24/side

DB Press
40/side x 50

Face Pulls 57.5 x 40

Ab Roller 40 total

Went 3 hours later than normal.

Friday night a short walk and 15 min on stationary bike

Saturday, July 1, 2017

Cycle 17 (Leader 2) Week 1 Day 3

Speed Rope x 350
Agile 8
Simple 6
Box Jumps x 15

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

265 x 5
300 x 5 belted, mixed grip
340 x 5 straps, but forgot to put on my belt

ss with Band Pull Aparts x 100

ss with BW pushups x 75

KB Goblet squat 60# x 30

EZ Bar Curls 60# x 40

20 min stationary bike

Still have some unusual DOMS in my abs from Thursday night, even though I didn’t do anything out of the ordinary. Plus I have added some unwanted girth around my middle making my already shitty set-up even shittier.

Sunday, July 2, 2017
25 minutes stationary bike

Monday, July 3, 2017

Cycle 17 (Leader 2) Week 1 Day 4

Speed Rope x 300
Simple 6
10# Med Ball Throws x 15

Press TM 210
Bar x 15
95 x 5
115 x 5

145 x 5
170 x 5
190 x 5

FSL 145 x 5 x 5

Face Pulls 57.5 x 40 total

BW Dips x 35

Pull Ups with 85#/assistance x 40

1 Like

For the second time in a month I took a family vacation. This one was to the beautiful North California Coast -and my hips are feeling every bit of the 12-plus hour drive (each direction). Although I didn’t eat as shitty as last time, and actually got some hikes in (and a little tennis), the long days in the driver’s seat took their toll.

Again, I’m jumping right back in where I left off.

Tuesday, July 11, 2017

Cycle 17 (Leader 2) Week 2 Day 1

Speed Rope x 350
Lots o’ lower mobility, and some upper mobility
Box Jumps x 15

Squats TM 355
Bar x 10
135 x 5
185 x 5
215 x 5

230 x 5
265 x 5
300 x 5 -I honestly wanted to just set this back on the rack and go home.

230 x 5 (3 sets) The second set was the only all day that felt good.

ss with BW Pushups x 75

ss with Medium band pull aparts

DB Shrugs x 75/side x 30

BW Back Raises x 48

Blah. Crossed finish line.

2 Likes

Wednesday, July 12, 2017

Stationary bike for 25 minutes

Agile 8 -bonus foam rolling version

Fartlek running

1.55 miles in 18 minutes

400m x 2
200m x 4

Total running time: 1 mile in 8:45

On the way into the gym, I walked past the heavy punching bag room. Two guys were going to town on their bags…the dweeb on the third bag was doing the mannequin challenge. Fuck.

Then I watched a guy wipe someone elses’ ass sweat off a crunch machine…then wipe his own face with the same towel. How brain-dead do you have to be to do that.