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.


#450

Tuesday, September 18, 2018

30 minutes stationary bike plus some inclined dreadmill walk.

Wednesday, September 19, 2018

Cycle 31 Week 2 Day 3
Speed Rope x 325
Mobility
Box Jumps - 15

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

275 x 3
315 x 3
345 x 10
315 x 3
275 x 10
I could’ve gone home here fulfilled.

Hack Sled Squats 270 x 10 x 3 sets

Abench crunches


#451

Saturday, September 22, 2018

Cycle 31 Week 2 Day 4

Speed Rope x 325
Simple 6
Med Ball Throws x 15

OH Press TM 225
Bar x 15
95 x 6
115 x 5
135 x 4

160 x 3
180 x 3
205 x 7
180 x 3
160 x 10

Dips w a lil assistance x 50 total

Pull/chin-ups w assistance x 44 total


#452

Monday, September 24, 2018

Cycle 31 Week 3 Day 1
Mobility

Squats TM 375
Bar x 15
135 x 8
185 x 5
235 x 3
280 x 5
320 x 3
355 x 3 Obvs not a PR. First 2 were tits, #3 I rolled onto my toes, turned into a good morning.
320 x 3
280 x 5 Capped at 5, but a really awesome last set.

RDLs 185 x 10 x 3 sets

Leg Press 388 x 10 x 3 sets

Leg Curls 3 sets of 10

Stationary bike for 20 minutes

I’ll just repeat the TM for squats next month.


#453

Wednesday, September 26, 2018

Cycle 31 Week 3 Day 2

Went in cold, and straight to the bench

Bench Press TM 335 5/3/1’s week
Bar x 15
135 x 10
185 x 5
205 x 3
225 x 3
255 x 5
285 x 3
320 x 6 Last one a grinder
285 x 3
255 x 8

DB Rows 85# x 60 total

DB Bench Press 60# x 60 total

Face Pulls

20 minutes stationary bike


#454

Friday, September 28, 2018

50 years ago today I came into the world screaming…and didn’t stop for 3 months. So my mom says.

Cycle 31 Week 3 Day 3

Speed Rope 325
Mobility
Box Jumps x 15

Deadlift TM 385
135 x 10
185 x 5
225 x 3
265 x 3

295 x 5
325 x 3
365 x 8 New Rep PR
325 x 3
295 x 5 capped

Hack squat sled
230 x 35 total

Ab roller x 40 total


#455

Saturday, September 29, 2018

30 minutes stationary bike

Sunday, September 30, 2018

Cycle 31 Week 3 Day 4

Speed Rope x 300
Simple 6
Med Ball Throws x 15

OH Press TM 225
Bar x 15
100 x 5
120 x 5
145 x 3

170 x 5
190 x 3
215 x 5 Mediocre
190 x 3
170 x 8

BW Dips x 35 total
Assisted pullups/chins x 25 total
Face pulls x 60

20 minutes elliptical

That flushes that cycle down the shitter.


#456

Monday, October 1, 2018

Stationary bike for 30 min

Wednesday, October 3, 2018

Cycle 32 Week 1 Day 1 -going with the 3/5/1 sequencing

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 375 3’s week
Bar x 10
135 x 5
190 x 5
230 x 3

260 x 3
300 x 3
340 x 6 Dammit, had 7 (a PR) in the bag. But on rep 3 felt a nasty pull in my left ribcage…after rep 6 I held at the top and debated going for another…racked it after about 20 secs.

300 x 3
260 x 5

RDLs 185 x 10

Leg Curls
Calf Raises -seriously, while waiting for a leg press to open up.

There were lines at the leg press, so I went home to ice my side. This is pretty sore now.


#457

Friday, October 5, 2018

Cycle 32 Week 1 Day 2

Speed Rope
Simple 6
Med Ball Throws x 15

Bench Press TM 340
Bar x 15
135 x 8
185 x 5
225 x 3

245 x 3
275 x 3
305 x 9 New Rep PR Number nine was a testicle poppin’, nightmare bitch of a grind, but the spotter kept his mitts off it.

275 x 3 paused
245 x 5 x 3 sets

DB Rows 85# x 60/side total
DB Bench 60#/side x 60 total

Face Pulls

20 minutes stationary bike

Gun Show: Did 3 sets of EZ Bar Curlz before heading home. Oh, and my wounded oblique kept its fucking mouth shut through the whole ordeal.


#458

Saturday, October 6, 2018

Stationary bike 30 minutes

P.M. Evening walk 2.5 miles in 45 minutes

Sunday, October 7, 2018

Cycle 32 Week 1 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

Deadlift TM 395. 3’s Week
135 x 10
185 x 5
225 x 3
245 x 3

275 x 3
315 x 3
355 x 8. Mostly full stop. Really solid set.
315 x 3
275 x 5

225 x 5 Sumo

Band pull aparts

Leg Press 6, 8, 10 plates x 10 each

Ab roller x 30


#459

Monday, October 8, 2018

Stationary bike for 30 minutes

Tuesday, October 9, 2018

Cycle 32 Week 1 Day 4

OH Press TM 230
Bar x 15
95 x 8
115 x 5
140 x 5

160 x 3
185 x 3
205 x 8 New Rep PR
185 x 3
160 x 5 x 3 sets

BW Dips x 35

Pullups/Chins w 55# assistance x 30

Face Pulls

Lat Pulls 4 sets of 10

20 minutes stationary bike


#460

Wednesday, October 10, 2018

3 mile walk in 54 minutes

Thursday, October 11, 2018

Cycle 32 Week 2 Day 1

Squat TM 375 (take 2) 5’s week - No PR attempt
135 x 10
185 x 6
215 x 5

245 x 5
280 x 5
320 x 5
280 x 5
245 x 5

RDLs 185 x 10 x 3 sets

Leg Curls 3 sets of 10

Leg Extension 3 sets of 10

BW Back Raises 3 sets of 10

Had a 405 Brigade Homie sighting today, I think. Had a guy in a hoodie with gloves slamming machine weights every single rep.