T Nation

Healing The Fatassedness


#421

Monday, July 23, 2018

30 minutes stationary bike
then 15 minutes on the Dreadmill inclined - wanted to finish “Countdown to Extinction.”

Tuesday, July 24, 2018

Cycle 29 Week 2 Day 2

Jumping Jacks for warm-up
Simple 6 & Lower Mobility

Bench Press TM 325
Bar x 15
135 x 8
165 x 5
195 x 3

225 x 5
245 x 5
275 x 9
305 x 1 Paused

DB Rows 100# x 40/side total

DB Bench Press 55# x 50/side total

Face Pulls x 75

20 minutes stationary bike


#422

Thursday, July 26, 2018

Cycle 29 Week 2 Day 3 of 3/5/1

Lazy Lifter warm up
Jumps? fuck em

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

245 x 5
275 x 5
315 x 10 capped

Lat Pulls 120# x 40 total

Front Squats
Bar x 5
95 x 5
135 x 10
155 x 8
155 x 7
175 x 5
175 x 5

20 minutes dreadful stationary bike

Bad news: continuation of relentless heat and choking smoke from nearby fires, makes everyone feel like shit.

Good news: heat and smoke ensures easy parking and less traffic in the weight room


#423

Saturday, July 28, 2018

Cycle 29 Week 2 Day 4

Speed Rope x 325
Simple 6
14# Med Ball Throws

OH Press TM 215
Bar x 15
85 x 5
105 x 5
125 x 5

145 x 5
165 x 5
185 x 10

Chest Supported DB Rows
50# x 50/side total

Dips x 35 total

Face Pulls x 0. Cable kings have all the cables tied up.

20 minute stationary bike

Face pulls x 0. Same cable kings working the cables. I hope they all have herpes breakouts.


#424

Sunday, July 29, 2018

30 minutes stationary bike

Monday, July 30, 2018

Cycle 29 Week 3 Day 1

Speed Rope x 300
Mobility
Box Jumps x 15

Squats TM 355
Bar x 10
135 x 5
175 x 5
205 x 3
235 x 3

265 x 5
300 x 3
335 x 7 -This and the heat took it all out of me.

RDLs
135 x 5
225 x 30 total

Pullups Chinups
#55 assistance x 25 total

Ab roller x 25

after dinner:
20 minutes stationary bike


#425

Wednesday, August 1, 2018

Cycle 29 Week 3 Day 2

Speed Rope x 325
Simple 6
10# Med Ball Throws

Bench Press TM 325
Bar x 15
135 x 6
185 x 5
215 x 3

245 x 5
275 x 3
310 x 6 -Best I’ve had in a while

DB Rows 100# x 50/side total

supersetted with

DB Bench Press 65#/side x 50 total

Face pulls x 100

After dinner:
20 minutes stationary bike


#426

Thursday, August 2, 2018

stationary bike x 30

Friday, August 3, 2018

Cycle 29 Week 3 Day 3

Jumping Jacks til perspiration
Mobility
Box Jumps x 15

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

275 x 5
315 x 3
345 x 9 -One shy of rep PR

Front Squats
135 x 10 x 4 sets

Lat Pulls 4 sets of 10 -I used the standard wide pronated grip for the first time in ages.

Band pull aparts


#427

Sunday, August 5, 2018

Cycle 29 Week 3 Day 4

Speed Rope x 320
Simple 6
10# Med Ball Throws x 15

Press TM 215
Bar x 15
95 x 5
115 x 5
135 x 3

160 x 5
185 x 3
205 x 7 PR with this weight, but not using calculated 1RM. Good set - hit my chin on #7

Face pulls x 60

Chest Supported DB Rows 50# x 50/side

BW Dips x 35 total

Stationary bike sprints
:15 x 8 EMOM
These confirmed how poor my conditioning has been lately.

That shoots this cycle in the head. Will continue OG 5/3/1 Wednesday or so with cycle 30. No deload needed at this time.


#428

Tuesday, August 7, 2018

Cycle 30 Week 1 Day 1

Speed Rope x 325
Mobility
Jumps x 15 -I have about a 13" vertical leap. Awful.

Squats TM 365 5+ Week
Bar x 10
135 x 5
185 x 5
225 x 3

245 x 5
275 x 5
315 x 9

275 x 5
245 x 10

RDLs
135 x 5
185 x 10
Too wiped out from pyramiding the squats to do these effectively

Leg Curls x 35 total

Ab Roller x 25

I’ve been choking on forest fire smoke for the past week or so. My neighborhood’s AQI readings this morning were highest in the metropolitan area, as we are tucked up against the foothills and at the heart of the Fresno eddy.


#429

Wednesday, August 8, 2018

stationary bike 30 minutes

Thursday, August 9, 2018

Cycle 30 Week 1 Day 2

Speed Rope x 300
Simple 6
Med Ball Throws x 15

Bench Press TM 330 -5’s Week
Bar x 15
135 x 5
165 x 5
195 x 5

225 x 5
255 x 5
280 x 11 Rep PR for this weight (However not if you use the calculated 1RM) Still best result since last Autumn

255 x 5
225 x 9

DB Rows 85# x 60/side total
supersetted with
DB Bench Press 55#/side x 60 total

Face Pulls x 40

Tried to ride a stationary bike but was genuinely out of gas.


#430

Friday, August 10, 2018

30 minutes stationary bike

1.7 mi walk in 30 minutes, slight incline

Saturday, August 11, 2018
2 hours of hauling textbooks and consumables for wife’s elementary school library

Sunday, August 12, 2018
Cycle 30 Week 1 Day 3

Speed rope x 350
Mobility
Box Jumps x 15

Deadlift TM 375 -5’s Week
135 x 10
185 x 5
225 x 3

255 x 5
285 x 5
320 x 10 -Good set, a few left in the tank
285 x 5
255 x 10

Band Pull Aparts x 100

Hack Squat Sled
270 x 10 x 3 sets

Lat Pulls 5 sets of 10 (30 wide pronated & 20 close neutral)

10 minutes stepmill intervals (:60 slow to :30 less slow)

20 minutes stationary bike


#431

Monday, August 13, 2018

Cycle 30 Week 1 Day 4

Simple 6

OH Press TM 220
Bar x 15
95 x 5
115 x 5
135 x 5

145 x 5
165 x 5
185 x 10
165 x 5
145 x 10

Face Pulls 3 x 15

Cable Rows 5 x 10

BW Dips x 35

20 minutes stationary bike


#432

Wednesday, August 15, 2018

Cycle 30 Week 2 Day 1

Speed Rope x 325
Mobility
Box Jumps x 15 -forebodingly sluggish

Squats TM 365
Bar x 10
135 x 5
185 x 5
225 x 3

260 x 3
295 x 3
330 x 8 decent
295 x 3
255 x 8

Pullups/Chins w/ 55# assistance x 35

RDLs
135 x 10
185 x 10 x 3 sets

Ab roller x 25

Band pull aparts x 75

From initial warm-up sequence to gym exit was a pathetic 2-hour slog.


#433

Thursday, August 16, 2018

3.5 mi walk in 64 minutes. Plantar fasciitis is a bitch.

Friday, August 17, 2018

Cycle 30 Week 2 Day 2

Speed Rope x 325
Simple 6
Med Ball throws x 15

Bench Press TM 330 3’s week
Bar x 15
135 x 5
185 x 5
215 x 3

235 x 3
265 x 3
295 x 9 Excellent. Last rep was such a grinder, my right testicle shot off and hit some pretty co-ed doing booty complexes in the Smith machine right in the back of the head.
265 x 3
235 x 10

DB Rows 90# x 50/side total

DB Bench Press 60#/side x 60 total

Face pulls x 75

triceps rope pulldown x 50


#434

Saturday, August 18, 2018

20 minutes stationary bike and about 30 minutes walking

Sunday, August 19, 2018

Cycle 30 Week 2 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

Deadlift TM 375
135 x 10
225 x 5
225 x 3
265 x 3
305 x 3
340 x 9 -Kind of weak effort. But they all were full stop (except #2)
305 x 3
265 x 5

Hack squat sled
180 x 5
230 x 10 x 3 sets

Lat Pulls 4 x 10 different grips

Legs weren’t worth a shit today.


#435

Monday, August 20, 2018

30 minutes stationary bike

Tuesday, August 21, 2018

Cycle 30 Week 2 Day 4

Jumping Jacks til sweat
Simple 6

OH Press TM 220
Bar x 15
95 x 5
115 x 5
135 x 3

155 x 3
175 x 3
200 x 9 New Rep PR -#9 was a grinder from the forehead up
175 x 3
155 x 10

Chest Supported DB Rows 40# x 50 side -hold & long eccentric

BW Dips x 35

Face pulls x 60

Stationary bike x 20 minutes

Thorough and with a killer PR


#436

Wednesday, August 22, 2018

3 mile walk in 54 minutes

Thursday, August 23, 2018

Cycle 30 Week 3 Day 1 -BW 274.5

Speed Rope x 300
Mobility
Jumps x a few

Squat TM 365
Bar x 10
155 x 5
205 x 5
235 x 3

275 x 5
315 x 3
345 x 6 -Rep PR at this weight. Got off track on my breathing and couldn’t go after #7.
315 x 3
275 x 8

Pullups/Chins w/ 55# assistance x 38

RDLs
135 x 8
185 x 10 x 3 sets

Ab roller x 30

Band pull aparts


#437

Friday, August 24, 2018

30 minutes stationary bike

Saturday, August 25, 2018

Cycle 30 Week 3 Day 2

Speed Rope x 350
Simple 6
Med Ball Throws x 15

Bench Press TM 330
Bar x 15
135 x 5
185 x 5
225 x 3

255 x 5
285 x 3
315 x 6 -good enough
285 x 3
255 x 6

DB Rows 85#/side x 50 total

DB Bench 55#/side x 60 total

Face pulls x 50


#438

Sunday, August 26, 2018

30 minutes elliptical -yes I did this. Bike was taken

Monday, August 27, 2018

Cycle 30 Week 3 Day 3

Speed Rope x 325
Mobility

Deadlift TM 375
135 x 10
225 x 5
255 x 3

285 x 5
320 x 3
355 x 9 New Rep PR
320 x 3
285 x 9

Lat Pulls x 60 total (var grips)

Leg Curls x 30

Damn the place was crowded. Like post-New Year collided with pre-summer bod obsession. Waited 20 minutes just for each aparati. Absolute bullshit.


#439

Tuesday, August 28, 2018

30 minutes elliptical

Wednesday, August 29, 2018

Cycle 30 Week 3 Day 4

Speed Rope x 350
Simple 6
Med Ball Throws x 15

OH Press TM 220
Bar x 15
95 x 5
120 x 5
145 x 3

165 x 5
185 x 3
210 x 7 Tied Rep PR
185 x 3
165 x 8

Chest Supported DB Rows 40# x 50/side

BW Dips x 40 total

Face Pulls

I started to bike but my calf cramped up hard.

That concludes Cycle 30. I’m starting to feel it in my shoulders…not serious but I gotta protect them… the left started to redevelop some bursitis, and last week the right started to join in.

There will be a de-load.


#440

Thursday, August 30, 2018

30 minutes stationary bike

Saturday, September 1, 2018

Cycle 30 De-load

Speed Rope x 300
Mobility
Box Jumps x 10

Squats
Bar x 10
155 x 5
195 x 5
230 x 3

265 x 5
300 x 3
330 x 1
365 x 1
390 x 1 5lb PR

RDLs 135 x 10 x 3

Abench crunches

20 minutes stationary bike