T Nation

Healing The Fatassedness


#461

Saturday, October 13, 2018

Cycle 32 Week 2 Day 2

Speed Rope x 300
Simple 6 & plenty o’ lower body mobility
Med Ball Throws x 15

Bench Press TM 340 5’s week no PR
Bar x 15
135 x 10
165 x 5
195 x 5

225 x 5
255 x 5
290 x 5
315 x 2 for the hell of it
255 x 5
225 x 5 x 3 sets

DB Rows 90# x 60/side total

DB Bench Press 60#/side x 60 total

Face Pulls 3 sets of 15

20 minutes stationary bike


#462

Monday, October 15, 2018

Cycle 32 Week 2 Day 3

Jumping Jacks and BW Squats to warm up

Deadlift TM 395
135 x 5
135 x 5 Sumo
185 x 5
185 x 5 Sumo
225 x 5

255 x 5
295 x 5
335 x 5
295 x 5
255 x 5

Sumo DL
225 x 5 x 3

Hack Squat Sled
230 x 10 x 3 sets

Leg Curls 3 sets of 10

Ab Roller x 30 total


#463

Tuesday, October 16, 2018

Stationary bike 30 minutes

Wednesday, October 17, 2018

Cycle 32 Week 2 Day 4

Speed Rope x 300
Simple 6
Med Ball throws x 15

OH Press TM 230
Bar x 15
95 x 5
115 x 5
135 x 5

155 x 5
175 x 5
195 x 5
175 x 5
155 x 5 x 3

Lat Pulls x 50 total

Face Pulls x 60 total

Shrugs for some reason

Stationary bike x 20 minutes

Got my flu shot this morning and bailed on anything more that would irritate my throbbing shoulder.


#464

Friday, October 19, 2018

Cycle 32 Week 3 Day 1

Speed Rope x 300
Mobility

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

285 x 5
320 x 3
355 x 5 -Good enough
320 x 3
285 x 5

RDLs 185 x 10 x 3

Band Pull Apart x 100

Leg Curls 3 sets of 10

Leg Extension 3 sets of 10


#465

Sunday, October 21, 2018

Cycle 32 Week 3 Day 2

Speed Rope 300
Simple 6
Med Ball Throws 15

Bench Press TM 340
Bar x 10
135 x 8
185 x 5
225 x 5

255 x 5
290 x 3
325 x 5 -Five solid…didn’t feel like I could grind a sixth though…
390 x 3
255 x 5 Paused

BB Rows
135 x 8
165 x 5
195 x 5
225 x 5
225 x 5

At this point, for whatever reason I felt unusually excessively fatigued. Took the longest, most deliberate stroll ever out to my car, and drove home.


#466

Monday, October 22, 2018

35 minutes stationary bike

Tuesday, October 23, 2018

Cycle 32 Week 3 Day 3

Jumping Jacks, Lazy Lifter & Jumps for warm up

Deadlift TM 395
135 x 5
205 x 5
225 x 3
255 x 3

295 x 5
335 x 3
375 x 7 New Rep PR. It really felt like I was pushing the floor down rather than pulling the bar up.
No down sets. Fuck that.

Band Pull Aparts

Leg Curls 3 sets of 12

Ab Roller x 30


#467

Friday, October 26, 2018

Cycle 32 Week 3 Day 4

OH Press TM 230
Bar x 15
95 x 8
115 x 5
135 x 3
155 x 3

175 x 5
200 x 3
225 x 5 New Rep PR -Authoritative. Sucky part was that there was hardly anyone nearby to admire it.
200 x 3
175 x 5

Face Pulls w hold

Lat Pulls x 45

BW Dips x 25

I’m fucking beat, my attitude is sour, and despite some recent PRs my motivation is otherwise lacking. I’ve been way too willing to shut down after half-assing some middling assistance effort, and I’ve ignored conditioning almost completely.

Deload is coming.


#468

Monday, October 29, 2018

Cycle 32 De-load

Mobility

Squats TM 375 De-load
Bar x 15
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5

RDLs
155 x 8 x 3

Leg Curls 3 sets of 10

20 minutes stationary bike


#469

Tuesday, October 30, 2018

30 minutes stationary bike

Wednesday, Halloween
Dragging two burned-out-on-Halloween-events kids around for more trick or treating.

Thursday, November 1, 2018

Cycle 32 Deload

Jumping Jacks
Simple 6 Mobility

Bench Press TM 340 Deload
Bar x 15
135 x 8
185 x 5
225 x 5
255 x 5
275 x 3
305 x 1
340 x 1
All paused
Everything was smooth, creamy, and delicious.

Barbell Rows 4 sets- These actually tax my lower back a little. I don’t know if that’s good or bad.

Face Pulls and Triceps rope pulldowns 3 sets each

20 minutes stationary bike


#470

Friday, November 2, 2018

Cycle 32 Deload

Speed Rope x 325
Mobility
Box Jumps x 15

Deadlift TM 395
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
355 x 1
395 x 1
435 x 1

Band pull aparts

Abench crunches


#471

The program sounds nice, I seem to develop some liking for it especially the pushups, squats and stiff legged lift. Hope it will give you the desired results.


#472

November 4, 2018

Cycle 32 Deload

Speed Rope x 300
Simple 6
Med ball throws x 10

OH Press TM 230
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
205 x 2
230 x 1
255 x 0 Couldn’t lock out right arm. So damn close.

Lat Pulls

20 minutes stationary bike

End of de-load.


#473

Monday, November 5, 2018

Cycle 33 Week 1 Day 1

Jumping Jacks, Mobility, Jumps

Leg Curls 3 sets

Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 5

245 x 5
275 x 5
315 x 5
345 x 1 -and totally unwarranted

FSL 245 x 5 x 5

Assisted Pullups x 25

BW Dips x 30

Ab roller x 30

Stationary bike sprints
:20 EMOM x 10


#474

Tuesday, November 6, 2018

30 minutes stationary bike

Wednesday, November 7, 2018

Cycle 33 Week 1 Day 2

Speed Rope x 300
Simple 6
Med Ball Throws x 15

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

225 x 5
260 x 5
295 x 5
325 x 1 -Quality single

FSL 225 x 5 x 5

DB Rows 85# x 60/side total

DB Bench Press 60#/side x 60 total

Face Pulls 3 sets

20 minutes stationary bike


#475

Friday, November 9, 2018

Cycle 33 Week 1 Day 3

Deadlift TM 365
135 x 8
185 x 5
225 x 5

255 x 5
295 x 5
335 x 5 All these were full stop

FSL 255 x 5 x 5

Lat Pulls x 75

Abench crunches x 50

Leg Curls x 50

Pushups x 50

Band Pull Aparts x 75


#476

Saturday, November 10, 2018

Cycle 33 Week 1 Day 4

Speed Rope x 325
Simple 6
Med Ball Throws x 15

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

150 x 5
170 x 5
195 x 5

FSL 150 x 5 x 5

Chest Supported DB Rows x 60

Seated DB Press x 50

Kettlebell Swings x 50


#477

Monday, November 12, 2018

Cycle 33 Week 2 Day 1

Mobility
Jumps

Squats TM 345
Bar x 10
135 x 8
165 x 5
195 x 3

225 x 5
260 x 5
295 x 5

FSL 225 x 5 x 5

BW Pushups x 75

Band Pull Aparts x 100

Assisted Pullups/Chins x 50

Ab Roller x 50

Kept a really good pace for this, especially squats.


#478

Wednesday, November 14, 2018

Cycle 33 Week 2 Day 2

Speed Rope x 300
Simple 6
Med Ball Throws x 15

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

215 x 5
245 x 5
275 x 5
315 x 1 Fast & Furious

FSL 225 x 5 x 5

Just as I finished clearing my bar to move on to DB stuff, Walter White and his wife stepped right in front of me and snagged the lone unoccupied flat bench. I crop dusted that fucker, protein shake style, making the 10 minute wait for the next open flat bench almost worth it.

DB Rows 80#/side x 60

DB Bench Press 55# x 60/side

Face Pulls 3 sets

20 minutes stationary bike

Is it New Year’s Day already. Gym was really fucking crowded.


#479

I know what you mean. My gym has been getting crazy busy lately. I used to be able to go deadlift, squat, press, bench with no issue. Now I go in and there’s a kid doing barbell curls on the deadlift platform, people literally laying on flat bench in between sets of curls or lat pull downs. Hell one guy today had a whole 30 minute conversation on his phone while doing half assed leg presses. I’m not looking forward to January.


#480

The good news is that the NYR crowd tends to gravitate toward the cardio hamster wheel crap, machine weights, and the cable complex. The racks don’t get much worse, but it does make completing some assistance work a hassle when there’s a logjam on the cables.