T Nation

Healing The Fatassedness


#481

Thursday, November 15, 2018

30 minutes stationary bike

Friday, November 16, 2018

Cycle 33 Week 2 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

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

235 x 5
275 x 5
315 x 5
345 x 1

FSL 235 x 5 x 5

BW Pushups x 100

Lat Pulls x 75

Leg Curls x 50
Abench Crunches x 50

I ate poorly (sparsely) today and needed to get home to stuff my face.


#482

Saturday, November 17, 2018

Cycle 33 Week 2 Day 4

Simple 6
Med Ball Throws x 15

OH Press TM 215

70 x 8
90 x 5
110 x 5
130 x 3

140 x 5
160 x 5
185 x 5
205 x 1

FSL 140 x 5 x 5

Cable Rows (wide grip neutral) 4 x 10

Face Pulls 4 x 12

Triceps pulldowns 4 x 10

KB Swings x 50

Stationary bike x 20


#483

Monday, November 19, 2018

Cycle 33 Week 3 Day 1

Warmup-Mobility
Jumps x 15

Squats TM 345
135 x 8
185 x 6
225 x 3

260 x 5
295 x 5
330 x 5

FSL 260 x 5 x 5

Assisted Pull/Chin-ups x 35

BW Pushups x 50

Ab Roller x 25


#484

Wednesday, November 21, 2018

Cycle 33 Week 3 Day 2

Speed Rope x 350
Simple 6
Ball Throws x 15

Bench Press TM 325

Bar x 15
135 x 6
185 x 5
225 x 5

245 x 5
275 x 5
315 x 5
345 x 2 Strong bonus double

FSL 245 x 5 x 5

DB Rows 85# x 60/side

DB Bench Press 60# x 60/side

Face Pulls 3 x 12

Tri Pulldowns 3 x 10

KB Goblet Squats 3 x 10

stationary bike x 20 min


#485

Sunday, November 25, 2018

Cycle 33 Week 3 Day 3

Speed Rope x 325
Mobility
Box Jumps x 15

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

275 x 5
315 x 5
345 x 5
370 x 1 Misload. Couldn’t figure out why my right side felt a little week. Saw nickel lying on the ground that was supposed to be on the bar. Just glad it wasn’t a stroke.

FSL 275 x 5 x 5

BW Pushups x 75

Band pull aparts x 100

Lat pulls x 40

Leg curls x 50

Abench crunches x 50

After spending too much time in a car or on a couch this weekend, I was surprised to not be too tight to work this. The first set last went pretty easily. I guess you could say I was well rested.


#486

Monday, November 26, 2018

Cycle 33 Week 3 Day 4

Half-assed warm-up and mobility

Press TM 215
Bar x 15
95 x 8
115 x 5
140 x 3

160 x 5
185 x 5
205 x 5
225 x 2 Very authoritative.

FSL 160 x 5 x 5

Chest-supported T-Bar Rows 2-plates x 8 x 4 sets

BW Dips x 36

KB Swings x 60

Cycle 33 is done. Went pretty well for my return to the 3/5/1 Pro 5’s FSL 5 x 5 scheme.


#487

Tuesday, November 27

30 minutes stationary bike

Thursday, November 29

Cycle 34 Week 1 Day 1

Jumping Jacks
Mobility
Box Jumps

Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 3

250 x 5
285 x 5
320 x 5
355 x 1 Not really good.

FSL 250 x 5 x 5

BW Pushups x 80

Assisted Chins, Pullups x 35

Ab roller x 40

Everything felt awfully heavy today.

Does anyone know how to do a proper KB swing? I was surrounded in the rack by a half-dozen young women doing KB squat-front raises. Nice asses are great and all, but they’d be better if they did the movement right.


#488

Saturday, December 1, 2018

Cycle 34 Week 1 Day 2

Speed Rope x 325
Simple 6 + Lower body mobility
Med Ball Throws x 15

Bench Press TM 330
Bar x 10
135 x 8
165 x 5
195 x 3

235 x 5
265 x 5
295 x 5
325 x 2 Powerful. Spotter said “Whoa. That was easy.”

FSL 235 x 5 x 5

Barbell Rows
135 x 5
185 x 5
205 x 5 x 3 sets

DB Bench Press
65#/side x 60 total

Cable Rows 3 sets of 10

Face Pulls 3 sets of 12

Triceps rope pulldown 3 sets of 10

BW Lunges -Humbling, but therapeutic

20 minutes stationary bike


#489

Monday, December 3, 2018

Cycle 34 Week 1 Day 3

Half-assed Warm-up and Mobility

Deadlift TM 375
135 x 10
185 x 6
225 x 5

265 x 5
300 x 5
340 x 5
375 x 1 Sucky. I wanted a double, but I didn’t get ‘under’ it enough. (Started too high, probably?)

265 x 5 x 5

BW Pushups x 75 supersetted with DL FSL

Lat Pulls x 50 total

Abench crunch machine x 50 or 60 or so

Leg Curls x 50

Crowded gym. Took forever - not that I was moving efficiently anyway.


#490

Tuesday, December 5, 2018

30 minutes stationary bike

Wednesday, December 6, 2018

Cycle 34 Week 1 Day 4

Speed Rope x 300
Simple 6
Med Ball Throws x 15

OH Press TM 225
Bar x 10
95 x 6
115 x 5
135 x 5

155 x 5
175 x 5
200 x 5
225 x 2 -Pretty Solid
155 x 5 x 5 FSL

Chest Supported T-Bar Rows -2 plates 8 x 4

BW Dips x 28 total

KB Swings x 60 total

20 minutes stationary bike

Low back aching, either from Monday’s deadlifts or sleeping wrong… made the rows really suck.


#491

Thursday, December 6, 2018

30 minutes stationary bike

Saturday, December 8, 2018

Cycle 34 Week 2 Day 1

Speed Rope x 325
Mobility
Box Jumps x 15

Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 5

235 x 5
265 x 5
300 x 5
335 x 2 -Actually there were pretty good.

235 x 5 x 5 This sucked more that normal

Band Pull Aparts x 100

BW Pushups x 100

Assisted pullups x 50 total

Ab Roller x 40

Hammer Curlz for gun show


#492

Monday, December 10, 2018

Cycle 34 Week 2 Day 2

Simple 6

Bench Press TM 330
Bar x 15
135 x 8
175 x 5
195 x 5

215 x 5
250 x 5
280 x 5
315 x 2

225 x 5 x 5
Made rapid work of this

Barbell Rows
135 x 8
185 x 8 x 4 sets

DB Bench Press
70#/side x 60 total

Face Pulls 3 sets of 12

20 minutes stationary bike


#493

Tuesday, December 11, 2018

30 minutes stationary bike

Wednesday, December 12, 2018

Cycle 34 Week 2 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

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

255 x 5
285 x 5
325 x 5
355 x 2

245 x 5 x 5
You know, these go better if you fully engage your legs…

BW Pushups x 100

Band Pull Aparts x 100

Lat Pulls x 50

Leg Curls x 50

Abench crunches x 50


#494

Friday, December 14, 2018

Cycle 34 Week 2 Day 4

Speed Rope x 300
Simple 6
Med Ball Throws x 15

OH Press TM 220
Bar x 10
95 x 5
115 x 5
135 x 5

145 x 5
165 x 5
185 x 5
210 x 2

145 x 5 x 5

Chest Supported T-Bar Rows
2 plates x 8 x 4 sets

BW Dips x 55 (10, 9, 8… etc.)

Face Pulls 3 x 12

Triceps pulldowns 3 x 12

KB Swings x 50 total


#495

I woke up Sunday with a stiff back (right above the pelvis). Had to put off squatting for a few days… managed to get some light conditioning done in the meantime.

Monday, December 17, 2018

30 minutes stationary bike

Tuesday, December 18, 2018

30 minutes stationary bike

Lat Pulls 4 sets of 8 @160#

Cable curls

Wednesday, December 19, 2018

Cycle 34 Week 3 Day 1

Speed Rope x 325
Mobility

Squats TM 355
Bar x 10
135 x 8
185 x 5
225 x 3

265 x 5
305 x 5
335 x 5 All these went really well
370 x 1 -Excellent. Had 3 in me.

265 x 5 x 5

Calf Raises x 60

Band Pull Aparts x 100

Ab Roller x 40


#496

Thursday, December 20, 2018

Cycle 34 Week 3 Day 2

Bench Press TM 330
Bar x 15
135 x 10
185 x 5
225 x 3

250 x 5
280 x 5
315 x 5
345 x 2 -Solid

250 x 5 x 5

DB Rows 85# x 60/side

DB Bench Press 65#/side x 60 total

Face Pulls 3 x 12


#497

Sunday, December 23, 2018

Cycle 34 Week 3 Day 3 & 4

No Warmup
No Mobility
No Jumps or Throws

I’m a fuckin’ rebel today.

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

285 x 5
325 x 5
355 x 5

Skipped FSL 5 x 5

OH Press
95 x 5
115 x 5
135 x 5

165 x 5
185 x 5
210 x 5 -This sucked.
225 x 2 -This was good.

Lat Pulls

Some fuckers stole some of the carabiners that go with the cable complex apparati.

Abench Crunches

Tried to keep this workout simple. My world’s holiday agenda gets in the way of my penchant for the requisite routine I prefer.


#498

Wednesday, December 26, 2018

Cycle 34 Deload

Sparse Mobility

Bench Press TM 325
135 x 10
185 x 6
225 x 5

265 x 5
295 x 3
325 x 1
355 x 1
375 x 1 New PR -Smoked it! Left a few pounds in the tank.

Squat TM 355
135 x 8
185 x 5
225 x 3

245 x 3
275 x 3
315 x 1
My knee was inexplicably in pain…and my hips were extra tight from driving 3 out of the previous 4 days during the holiday. Decided to treat a deload like a deload.

Cable Rows 3 x 10

I’ll be medically indesposed for a few days here, so I will wrap up the deload after the new year, and start a new cycle in the middle of the resolutionor tempest.


#499

I going to try a couple cycles of this: Prog 3’s + 1 at +10% & SSL 3 x 3. I’ve done a couple of cycles of FSL 5 x 5 and I feel like a cripple for 3 days after. Just too much volume for my old body.

January 1, 2019

Cycle 35 Week 1 Day 1

Speed Rope x 325
Mobility
Box Jumps x 15

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

245 x 3
275 x 3
315 x 3
345 x 1 -Adequate

SSL 275 x 3 x 3 -I like

Leg Press
4 plates/side 3 sets of 8 -I don’t need this - I think I’ll dump it.

RDLs 185 x 10 x 3 sets

Leg Curls 3 sets of 10

15 minutes stationary bike - pathetic

I tried to do bike sprints, but stopped after 2.

My conditioning is shit right now. Needs fixing.


#500

Wednesday, January 2, 2019

Cycle 35 Week 1 Day 2

Speed Rope X 325
Simple 6
Med Ball Throws x 15

Bench Press TM 335
Bar x 10
135 x 5
165 x 5
195 x 5

225 x 5
255 x 5
285 x 3
315 x 3 -struggled a tad

SSL 255 x 3 x 3

DB Rows
85#/side 5 sets of 10

DB Bench Press
65#/side 5 sets of 10

Face Pulls 3 x 10
Tri Pulldowns 3 x 10

20 minutes stationary bike