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