T Nation

Healing The Fatassedness


#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.


#420

Just returned from a 9 day vacation on the central Oregon coast. The only exercise I got was a couple of 3 mile walks, a beach walk (calories burned shivering) and pushing my daughter’s wheelchair around the gravel of the Oregon Aquarium. Erm…stayed well hydrated though. Yesterday was spent driving 11 hours from Lincoln Beach to Sacramento area. Then today I took the 4 hour train ride home. The wife encouraged me to go ahead and get started back up today.

Sunday, July 22, 2018

Cycle 29 Week 2 Day 1

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 355
Bar x 10
135 x 5
170 x 0 -loaded this, then forgot to do them. Started loading for next set. Awesome brain fart.
200 x 5

230 x 5
265 x 5
300 x 5 -Minimum reps only.

RDLs 225 x 10 x 3 sets

Chinups Pullups w 55# assistance x 31 total

Ab roller x 20

Realized how poorly I had hydrated while traveling the previous 48 hours, and to make things worse I forgot to bring my jog of water to the gym.