T Nation

Healing The Fatassedness


#361

Thursday, March 15, 2018

20 minutes stationary bike. Et tu, Precor?

Friday, March 16, 2018

Cycle 25 Week 1 Day 2

Speed Rope x 300
Simple 6
Fuckers stashed the Med balls… so none

Bench Press TM 305
Bar x 12
135 x 8
155 x 5
185 x 5

205 x 5
230 x 5
260 x 14 -Not awful, but still short of a PR by 1. These double digit PR rep attempts are a whole new type of challenge.

DB Rows
85#/side x 60 total

DB Bench
55#/side x 75 total

Face pulls x 100 total

Happy St. Patrick’s Eve


#362

Sunday, March 18, 2018

Cycle 25 Week 1 Day 3

Speed Rope x 350
Mobility
Box Jumps x 15

Dead Lift TM 325 -5’s Week
135 x 10
185 x 5
225 x 3

225 x 5
245 x 5
275 x 15 -3 short of rep PR lol. First 10 were easy. Hit a wall after 12, sounded like I was choking on a chicken bone.

Front Squats
45 x 10
95 x 10
115 x 10
135 x 10
155 x 5
155 x 5

Back raises
45# x 10
BW x 10
My back and equilibrium were toast before I got to this point anyway…cried uncle.


#363

Monday, March 19, 2018 40 minute walk

Tuesday, March 20, 2018
Cycle 25 Week 1 Day 4

Speed Rope x 300
Simple 6
Med Ball Throws x 15

OH Press TM 195 -5’s week
Bar x 10
65 x 5
85 x 5
105 x 5

125 x 5
145 x 5
165 x 14

Pull/Chin-ups 70# assistance x 40

Dips w 70# assistance x 40

Face pulls 50# x 40

20 minutes stationary bike

Oh, what the hell…
EZ Bar Curlz 50,60,70 x 10 each


#364

Wednesday, March 21, 2018

Stationary bike 20 minutes
Deadmill pushes (“pushing” treadmill belt like a prowler) 5 x :20 harder than anticipated.

Thursday, March 22, 2018
BW- 269.5

Cycle 25 Week 2 Day 1 (OG 5/3/1 Triumvirate)

Speed Rope x 375
Mobility
Box Jumps x 15

Squats TM 315 3’s Week
Bar x 10
135 x 8
165 x 5
195 x 5

225 x 3
255 x 3
285 x 12 -1 short of “PR”

RDLs
155 x 10 x 5 sets

Abench crunches - x 30 -I’ve been really tender on the upper abs the last day or so…like I spent all night barfing or having coughing fits but didn’t realize it.

Stationary bike sprints 8 x :15 EMOM


#365

Friday, March 23, 2018
20 minutes stationary bike

Saturday, March 24, 2018

Cycle 25 Week 2 Day 2

Speed Rope x 325
Simple 6
15# Med Ball Throws x 15

Bench Press TM 305 3’s Week
Bar x 10
135 x 8
165 x 5
195 x 5

215 x 3
245 x 3
275 x 10 Disappointing effort. Looking for 13 for a PR, or at least 12 for fucks’ sake.

DB Rows 85# x 60/side total

ss with
DB Bench Press 55#/side x 75 total

Face Pulls x 100

Some time on a spin cycle till I got bored.

My gym owner has 5 facilities, including a brand-spankin’ new 70,000 “superclub” just opened around New Years Day. The one I use is only a few minutes away, so I have no real incentive to try the new one - except, of course, to satisfy curiosity. The new place naturally had all new equipment. It had 4 squat/power racks instead of three, and 3 bench press racks instead of 4 like mine. First major difference was the extra space in the dumbbell area. It had some cool features my usual facility doesn’t have: a place to throw medicine balls (a 4 x 3 target); it had round plates instead of the flat-sided octo-plates my gym has; it had 2 HiitMill machines, basically you can do prowler pushes or even farmer carries on a treadmill - cool machine.

There were some drawbacks too. First, it would be an extra 15 minute drive each way. Worse, probably, on a weeknight. There were a dozen signs in the power rack area admonishing users to wear closed toe shoes at all times. The number of signs added emphasis. The only bikes were those fucked-up spin cycles, or recumbents. To hell with that. It might be worth it now and then to make the trek over to use the faux prowler machine… we’ll see if the mood strikes me. Oh, and I witnessed squat rack curls…a rarity at my usual facility.


#366

Sunday, March 25, 2018

2.3 mile stroll in 40 minutes

Monday, March 26, 2018

Cycle 25 Week 2 Day 3

Speed Rope x 350
Mobility
Box Jumps x 15

Deadlift TM 325 3’s Week
135 x 10
185 x 5
225 x 5

225 x 3
260 x 3
295 x 15 -New Rep PR - I guess.

ss with band pull aparts x 100

Hack Squat Rack -275 x 50 total

Back Raises BW x 30
These are a bad idea after Deadlift. A change is warranted.


#367

Tuesday, March 27, 2018

Foam Roller action
30 minutes stationary bike

Wednesday, March 28, 2018

Cycle 25 Week 2 Day 4

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

OH Press TM 195 -3’s Week
Bar x 10
75 x 6
95 x 5
115 x 3

135 x 3
155 x 3
175 x 13 Tied Rep PR

FSL Rest Pause 135 x 12, 3, 2

Pull/Chin-ups (85# assistance) x 50

Did a token set of dips with the assistance, but the shoulder isn’t willing to do the real thing.

Face Pulls 50# x 40
ss with Triceps rope pulldown 50# x 30

Just for funzies - hammer curls 20#/arm till I couldn’t followed by a desperate 15 sec hold at top to finish.


#368

Friday, March 30, 2018

Cycle 25 Week 3 Day 1

Speed Rope x 400
Mobility
Box Jumps x 15

Squats TM 315
Bar x 10
135 x 8
175 x 5
205 x 3

235 x 5
265 x 3
300 x 10

RDLs
155 x 50 total

Ab-x crunches

HiitMill X Sled pushes
:15 x 5 EMOM
Every time I got a good pace going, it would kick it up a gear to the point where it was too slow to be conditioning, and a danger to my achilles tendon. This has great potential, but I’ve got to get the resistance dialed in for this contraption to be useful.


#369

Monday, April 2, 2018

Cycle 25 Week 3 Day 2
Simple 6
10# Med Ball Throws x 15

Bench Press TM 305
Bar x 15
135 x 8
175 x 5
195 x 3

230 x 5
260 x 3
290 x 9

Face Pulls x 100

DB Rows 85 x 60/side total

DB Bench Press 55/side x 75 total

Stationary bike x 20 minutes

Couldn’t get to the gym yesterday as they had limited hours and I was in charge of holiday meat and too busy to get away to lift early, so bench press got pushed back to tonight. And Monday is National Bench Press Day, so I spent more time waiting than lifting. It was actually more crowded than January. Wasn’t there a basketball game those fuckers should have been home watching.


#370

Tuesday, April 3, 2018

20 minute stationary bike

Wednesday, April 4, 2018

Cycle 25 Week 3 Day 3

Speed Rope x 300
Mobility
Someone stashed all the boxes so no jumps

Deadlift TM 325 1’s Week
135 x 10
185 x 5
225 x 3

235 x 5
275 x 3
310 x 12 -Pretty solid, but a gasser.

Front Squats
95 x 10
135 x 10
165 x 8
185 x 5
185 x 2

Abench crunches x enough

Stepmill Intervals 5 x :30 in 7 min total time

Gunz Show: Hamma curlz 20/arm x 20, 8, 6, 5 with 15-20 secs between sets, bruh.

I managed to conjure up a really stiff neck last night somehow, so I really wanted to do Hack Squat Sled instead of Front Squats, but I didn’t want to wait 30 minutes for a couple of bros who must’ve been using that as their main lift for the night. Knee wraps. Belt. Lots of talking between sets. For the hack squat sled.

Also for the second week in a row, I got kicked in the balls during deadlift day. Last week, while loading a plate onto the bar in between sets, I paused for a second to catch my breath…a young dude saw me ‘struggling’, and kindly asked if I would like him to put the plate on the bar for me. Today a dude called me ‘old timer’. FML


#371

Thursday, April 5, 2018

20 minutes stationary bike

Friday. April 6, 2018

Cycle 25 Week 3 Day 4

Speed Rope x 325
Simple 6
10# Med Ball Throws

Press TM 195
Bar x 10
85 x 5
105 x 5
125 x 5

145 x 5
165 x 3
185 x 11 -1 short of PR

Rest-Pause FSL 145 x 9, 3, 2

Lat Pulls 115 x 60

Face Pulls x 50
Triceps Rope Pulldown x 50

Stationary bike x 20 minutes


#372

Sunday, April 8, 2018

Cycle 25 Deload

1 mile walk to gym
Speed Rope x 400
Agile 8
Simple 6
Box Jumps x 10
Planks for a little

Squats TM 315 Deload
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5

RDL
135 x 10 x 3 sets

20 minutes stationary bike

EZ Bar curlz 70 x 40
Biceps don’t get a deload

1.8 mile scenic route home


#373

Tuesday, April 10, 2018

30 minutes stationary bike

Cable curlz cuz gunz don’t get deload

Wednesday, April 11, 2018

Cycle 25 Deload

Speed Rope x 325
Mobility

Deadlift TM 325
135 x 10
185 x 5
225 x 5

275 x 3
315 x 1
345 x 1
365 x 1

felt good

ss with band pull aparts x 80

Hack sled squat -2 plates -20 total

Shut it down as I intend to start the next cycle on Friday night with squats


#374

Friday, April 13, 2018

Cycle 26 Week 1 Day 1
BW 270

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 325 -5’s week
Bar x 5 x 3 sets
135 x 5
165 x 5
195 x 5

215 x 5
245 x 5
275 x 12 -Legs had more, lungs did not.

ss with Band pull aparts x 100

RDLs 155 x 10 x 5 sets

Chest Supported Rows 40/side x 50 total

Calf Raises
Preacher curlz

Good night at the gym. Low Bro Factor for a Friday night.


#375

Sunday, April 15, 2018

Cycle 26 Week 1 Day 2

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

Bench Press TM 310
Bar x 10
135 x 5
165 x 5
185 x 5

205 x 5
235 x 5
265 x 12

FSL Rest Pause 205 x 12, 4, 3

DB Rows
100#/side x 35 total

DB Bench Press
55#/side x 55 total

Face Pulls x 80
Cable Curlz

20 minutes stationary bike

Felt both weak and rushed today


#376

Monday, April 16, 2018

20 minutes stationary bike

Tuesday, April 17, 2018

Cycle 26 Week 1 Day 3

Some mobility
Box Jumps x 15

Deadlift TM 335 -5’s week
135 x 5
135 x 5
185 x 5

225 x 5
255 x 5
285 x 14

Front Squat
135 x 50 total

Leg Curls

Went in with a brutal kink in my neck. That double-digit rep PR attempt sure loosened it up.


#377

Wednesday, April 18, 2018

20 minutes recovery-emphasis Yoga

Thursday, April 19, 2018

Cycle 26 Week 1 Day 4 Triumvirate

Beginners Prep School Warm-up
Simple 6

OH Press TM 200 -5’s week with 3’s week weight because I’m a dumbfuck.
Bar x 15
85 x 5
95 x 5
115 x 3

140 x 5
160 x 5
180 x 11 -Meh

FSL Rest-Pause 140 x 11, 3, 2

Lat Pulls 120 x 45 total

Arnold Press 30/side x 40 total

Face Pulls x 60

20 min stationary bike


#378

Saturday, April 21, 2018

BW 270.5

Cycle 26 Week 2 Day 1

Speed Rope x 375
Mobility
Box Jumps x 15

Squats TM 325 -3’s Week
Bar x 5 x 2
135 x 5
175 x 5
205 x 3

225 x 3
265 x 3
295 x 11 -solid set. Disappointed in myself for not going for the 12th (A big PR). My legs had the strength, but my lungs did not.

RDLs 155 x 50 total

Abench crunches


#379

Sunday, April 22, 2018

Stationary bike 20 minutes

Monday, April 23, 2018

Cycle 26 Week 2 Day 2

Beg Prep School style warm up
Simple 6

Bench Press TM 310
Bar x 15
135 x 6
165 x 5
195 x 5

225 x 3
255 x 3
280 x 10

FSL Rep Pause 225 x 10, 2, 2

DB Rows 85# x 60/side total

DB Bench Press 55# x 75/side total

Face Pulls x 100

Started to do stationary bike but punked out half way through. Terrible energy tonight.

…and how did I rotate around to doing Bench on Monday again. Monday is National Bench Press Day and everyone is doing Bench. Wait times again: 10 for a bench press rack and another 10 standing around for a free bench for the dumbbells.