T Nation

Healing The Fatassedness


#441

Sunday, September 2, 2018

Cycle 30 De-load

Speed Rope/Simple 6/Med Ball Throws

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

230 x 5
265 x 3
300 x 1
330 x 2

Cable Rows 3 sets of 10
Triceps Rope Pulldowns 3 sets of 10
Face Pulls 3 sets of 12

Efficient de-load session


#442

Tuesday, September 4, 2018

Cycle 30 Deload

Beginner Prep Warmup
Mobility
Box Jumps x 10

Deadlift
135 x 10
225 x 5
225 x 3

265 x 5
300 x 3
340 x 1
375 x 1 Went to shit, lousy set-up.

Hack Sled 270 x 8 x 3 sets

20 minutes stationary bike


#443

Wednesday, September 5, 2018

Cycle 30 Deload Final Day

Speed Rope 300
Simple 6
Med Ball Throws x 10

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

155 x 5
175 x 3
200 x 1
220 x 1

Lat Pulls
Cable Rows
Face Pulls
Triceps pushdowns

35 minutes stationary bike


#444

Thursday, September 6, 2018

3 mile walk in 56 minutes

Friday, September 7, 2018

Cycle 31 Week 1 Day 1

Speed Rope x 300
Lots of Mobility
Box Jumps x 15
Band Pull Aparts x 100

Squats TM 375
135 x 10
185 x 5
225 x 3

245 x 5
280 x 5
320 x 8
280 x 5
245 x 10

RDLs 155 x 12 x 3

Leg Curls

Chins/Pullups 55# assistance x 40 total

Ab Roller x 35

Late night sessions after some errands. Got a rack after 9:30p, got booted out at closing time 90 minutes later. Good work, no fumbly reps, or regretted sets. Fine way to begin a cycle.


#445

Sunday, September 9, 2018

Cycle 31 Week 1 Day 2

Speed Rope x 350
Simple 6 & some lower mobility
Med Ball Throws x 15

Bench Press TM 335
Bar x 15
135 x 5
165 x 5
195 x 5

225 x 5
255 x 5
285 x 11 -Smashed it. New Rep PR. Didn’t try #12 because I had no spotter.
255 x 5
225 x 10

DB Rows 85# x 50/side
DB Bench Press 60# x 60/side

Face Pulls

20 minutes stationary bike


#446

Tuesday, September 11, 2018

Cycle 31 Week 1 Day 3

Jumping Jacks to warm up
Mobility

Deadlift TM 385 -5’s week
135 x 10
225 x 5
225 x 3

265 x 5
295 x 5
325 x 10
295 x 5
255 x 10

Hack Squat Sled
270 x 30 total

Lat Pulls x 60


#447

Wednesday, September 12, 2018

30 minutes stationary bike

Thursday, September 13, 2018

Speed Rope x 300
Simple 6

OH Press TM 225
Bar x 15
95 x 5
115 x 5
135 x 5

145 x 5
170 x 5
190 x 10
170 x 5
145 x 8
Not a great effort

Chest Supported DB rows
40# x 60/side

BW Dips x 25

Face Pulls
Triceps rope pulldowns

20 minutes stationary bike


#448

Friday, September 14, 2018

Stationary bike 30 minutes

Saturday, September 15, 2018

Cycle 31 Week 2 Day 1

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 375
Bar x 10
135 x 6
185 x 5
225 x 3
260 x 3
300 x 3
340 x 6
300 x 3
260 x 8

RDLs 155 x 12 x 3 sets

Leg curls 100 x 10 x 3 sets

Ab roller x 30

Stepmill intervals x 8 minutes


#449

Monday, September 17, 2018

Cycle 31 Week 2 Day 2

Jumping Jacks warm up
Simple 6 & Friends mobility

Bench Press TM 335 3’s week
Bar x 15
135 x 6
185 x 5
205 x 3
235 x 3
270 x 3
300 x 8 Needed a little help for #9.
270 x 3 paused
235 x 6 paused

DB Rows 95# x 38/side

DB Bench Press 60# x 60/side

Face Pulls x 75

20 min stationary bike

Damn, Monday is National Bench Press Day.

My son turned 21 today. I’m getting old.