Healing The Fatassedness

Training Logs
501

Friday, January 4, 2019

Cycle 35 Week 1 Day 3

Warm-up (5:50-6:07pm)
Speed Rope x 325
Mobility
Box Jumps x 15

Deadlift TM 385 (6:12-6:51pm)
135 x 10
225 x 5
225 x 3

255 x 3
295 x 3
325 x 3
365 x 3

SSL 295 x 3 x 3

Band Pull Aparts x 100

Assistance (6:56-7:21pm)
Back Raises x 40
Ab Roller x 30

Stationary bike 20 min (7:25-7:45)

I went to the trouble of recording the times of each segment of my workout because I’ve become frustrated over what a long slog every workout has become. I’ve expressed in this forum and elsewhere my desire to make my workouts more compact, and none of the changes I have made to this point has fixed the time trap.

Looking at this workout:

Warmup - 17 minutes Not bad considering the warm-up space filled up quickly with others looking for space. Had to keep moving my shit to preserve a safe zone around my jump-rope range. If I take off someone’s nose, it’s their fucking fault.

Main Work & Supplemental -40 minutes. Forty. For 10 sets of deadlifts…and on a light week no less. Admittedly I spent a few idle moments greeting and chatting with a few regulars I hadn’t seen since before the holidays, bitching about New Year’s Resolutionors cutting in on our space, making us wait for equipment and racks. Oh, I fucking love irony. I also spent an unreasonable amount of time lamenting the misfortune of drawing the 2nd worst bar in the gym, and scheming about snagging a better one, and if it was even worth it since my crappy slick bar was already loaded. I just need to speed this shit up.

Assistance -25 minutes. Inexcusable. I hadn’t done back raises in months, and I got quite a back pump from them today. I also get dizzy doing them no matter now controlled the movement. Ab roller went pretty quick -once I managed to set up shop at the other end of the gym.

Conditioning -20 minutes. Finding a bike is easy, and 20 minutes is 20 minutes. No time to be saved here.

I’ll keep time tomorrow when the focus is on upper body. I suspect I’ll see a little more favorable time usage numbers, as I always burn through overhead press quickly, sometimes too quickly.

502

Saturday, January 5, 2019

Cycle 35 Week 1 Day 4

Warmup (5:03-5:17pm)
Speed Rope x 325
Simple 6
Medicine Ball Throws x 15

OH Press TM 225 (5:22-5:49pm)
Bar x 15
95 x 6
115 x 5
135 x 5

145 x 3
170 x 3
190 x 3
215 x 3

SSL 170 x 3 x 3

Assistance (5:54-6:15pm)

Lat Pulls 5 x 10

BW Dips 3 x 10

Face Pulls 3 x 12

Tri Rope Pulldowns 3 x 12

20 min stationary bike (6:19-6:39pm)

So I kept track of the time solely for the purpose of keeping my workout efficient… and of course today was much better than last night at an hour-forty from strut-in to limp-out.

503

Sunday, January 6, 2019

30 minutes stationary bike

Monday, January 7, 2019

Cycle 35 Week 2 Day 1

Rudimentary warm-up and stretching

Squats TM 365
Bar x 10
135 x 8
185 x 5
225 x 3

255 x 3
295 x 3
330 x 3
365 x 2 Really solid

SSL 295 x 3 x 3

RDLs
135 x 8
185 x 10 x 3

Leg Curls 3 x 10

Abench crunches 5 x 10

20 minutes stationary bike

Despite the gym being a chaotic fuccboi douche-topolis, I managed to get through everything in efficient order.

504

Tuesday, January 8, 2019

30 minutes stationary bike

Wednesday, January 9, 2019

Cycle 35 Week 2 Day 2

Speed Rope x 325
Simple 6

Bench Press TM 335
Bar x 15
135 x 8
185 x 5
225 x 3

235 x 3
275 x 3
305 x 3
335 x 3 -Sluggish

SSL 275 x 3 x 3

DB Rows 85s# x 10 x 3 sets

DB Bench Press 70s# x 10 x 3 sets

Face Pulls 3 x 12

Triceps rope pulldown 3 x 10

Chest supported T-bar Row 3 x 10

Cheerful experience despite heavy gym traffic.

505

Friday, January 11, 2019

Cycle 35 Week 2 Day 3

Speed Rope x 325
Mobility
Box Jumps x 15

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

275 x 3
315 x 3
345 x 3
385 x 3 -Had more. Best heavy(ish) set for me ever.

SSL 315 x 3 x 3

Ab roller 3 x 10

Back Raises BW 3 x 10

EZ Bar Curlz 50# (25, 12, 10)

20 minutes stationary bike.

Deadlift tonight: Crisp pace, maybe too much so during the warm-ups. First work set at 275 may as well have been a ton, and I was worried. I cheered the fuck up when the next set at 315 felt like a warm-up. I actually let out a little whoop and fist pump when I set it down - I know - bad gym etiquette. Both 345 and 385 were really solid…like get me out of my pissy funk kind of solid. Cut 15 minutes total gym time off of last week’s DL clusterfuck, even with big crowds and adding a little gun-work toward the end.

506

Sunday, January 13, 2019

30 minutes stationary bike

Monday, January 14, 2019

Cycle 35 Week 2 Day 4

Mobility

Press TM 225
Bar x 10
95 x 5
115 x 5
135 x 3

160 x 3
180 x 3
205 x 3
225 x 3 Clean, strong.

180 x 3 x 3 @ SSL

Lat Pulls 3 x 10

BW Dips x 32 total

Chest Supported T-Bar Rows 3 x 10

20 minutes stationary bike

Circled the parking lot and entire 50,000 sq. ft. building 3 times looking for a parking spot. Ended up parking at the grocery store at the other end of the strip mall down the street. I don’t mind the walk at all, save the risk of getting run over by another frustrated gym goer. And what the hell is it going to look like inside once I get in, right? Turns out my timing was just bad…people were arriving for the next aerobics class (about 100), and the previous one hadn’t ended. The crowd in the meathead corner was no worse than normal, just had to wait for some dude doing upright rows with about 75lb from the floor before I could get a power rack. Oh, the rolling eyes from the regulars.

507

Tuesday, January 15, 2019

30 min stationary bike

Wednesday, January 16, 2019

Cycle 35 Week 3 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
255 x 3

285 x 3 (supposed to be 275 oops)
315 x 3
345 x 3
385 x 1 -OK I guess

SSL 315 x 3 x 3

RDLs 185 x 10 x 3 sets

Leg Curls 3 sets of 10

Heavy week. Legs smoked. Goodnight.

508

Thursday, January 17, 2019

30 minutes stationary bike

Friday, January 18, 2019

Cycle 35 Week 3 Day 2

Warmup and Mobility

Bench Press TM 335
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 3

250 x 3
285 x 3
320 x 3
355 x 1 -Tough one

285 x 3 x 3

DB Rows 85# x 10 x 4 sets

DB Bench 60# x 12 x 4 sets

Chest Supported T Bar Row 2 plates x 8,8,7,7

Face pulls 3 x 10

Tri Rope pulldowns 3 x 10

Heavy week. Embrace suckage. Goodnight.

509

Saturday, January 19, 2019

Cycle 35 Week 3 Day 3

Speed Rope x 400
Mobility

Deadlift TM 385
135 x 5
185 x 5
225 x 3
275 x 3

295 x 3
335 x 3
365 x 3
405 x 3 -Had a few more. Best top set all week.
335 x 3 x 3 (SSL)

Hack Squats -Plate & a half/side 3 x 10 -this was just a self-hate fest

Abench crunches x 50

Now I feel a head cold coming on.

510

Sunday, January 20, 2019

3 mile walk in 55 min

Monday, January 21, 2019

Cycle 35 Week 3 Day 4

OH Press TM 225
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 3

170 x 3
190 x 3
215 x 3
235 x 1 -Failed on #2. Just lost my desire to grind.
190 x 3 x 3

Lat Pulls 4 sets of 8

Cable Rows 3 sets of 12

Face Pulls 3 sets of 10

Tri Pulldowns 3 sets of 10

Today was a low energy effort, but overall the cycle was really successful. I like the rep scheme, an I am moving forward to the next cycle with normal TM advances.

That shoots Cycle 35 in the head.

511

Tuesday, January 22, 2019

3 mile walk in 54 minutes

Wednesday-Friday I took off due to a cold…

Saturday, January 26, 2019

Cycle 36 Week 1 Day 1

Speed Rope x 400
Mobility
Box Jumps x 15

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

245 x 3
280 x 3
320 x 3
355 x 1
280 x 3 x 3

Band Pull Aparts x 100

Leg Press 388 x 12 x 3

RDLs 185 x 10 x 3 sets

Leg Curls 100 x 10 x 3 sets

512

Monday, January 28, 2019

Cycle 36 Week 1 Day 2

Walk-in cold

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

225 x 5
255 x 3
290 x 3
325 x 3 -Powerful
255 x 3 x 3
Ripped thru this in 22 minutes

DB Rows 85# x 10 x 4 sets

DB Bench 65# x 12 x 4 sets

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

Face Pulls 3 sets of 10

Tri Rope Pulldowns 3 sets of 12

513

Wednesday, January 30, 2019

Speed Rope x 350
Mobility
Box Jumps x 15

Deadlift TM 395
135 x 10
225 x 5

255 x 3
295 x 3
335 x 3
375 x 3

295 x 3 x 3

Hack Squat Sled
2 plates/side x 8 x 4 sets

Abench crunch x 50

Stationary bike x 15 minutes - Had to stop due to calf cramps?!?!?!

Otherwise pretty decent.

514

Friday, February 1, 2019

Cycle 35 Week 1 Day 4

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

155 x 3
175 x 3
195 x 3
215 x 3 Mediocre
175 x 3 x 3

Lat Pulls 60 total

Arnold Press x 30 total

25# Plate Raises x 35 (one set) -yowzaaa. I won’t be able to scratch my chin tomorrow

515

Four Plates.

Monday, February 4, 2019

Cycle 36 Week 2 Day 1

Squats TM 375
Bar x 15
135 x 5
185 x 5
225 x 5

265 x 3
300 x 3
335 x 3
375 x 1 Real fast.
405 x 1 -There it is. Felt like I had decent depth, plus I spent way more time in the hole than I was comfortable with, saw the face of terror in the mirror…looked like I didn’t half rep it. Dude in the next rack said it looked good, so I’ll count it.
300 x 3 x 3

Leg Curls 110 x 12 x 3 sets

Leg Press 3 plates/side for 3 sets of 15

20 minutes stationary bike

516

Tuesday, February 5, 2019

20 minutes stationary bike
Club mix version of Agile 8

Wednesday, February 6, 2019

Cycle 36 Week 2 Day 2

Speed Rope x 300
Simple 6
Med ball throws x 15

Bench Press TM 340
Bar x 15
135 x 6
185 x 5
225 x 3

245 x 3
275 x 3
305 x 3
340 x 2 -Hitched on the 2nd rep at the bottom, and doomed rep 3 in the process.
275 x 3 x 3 -May have been 4 sets. I was severely distracted tonight.

DB Rows #85/side x 10 x 4 sets

DB Bench Press #65/side x 45 total

Chest supported T-bar rows -2 plates x 35 total

Face Pulls 35 total

Tri pulldowns 35 total

517

Thursday, February 7, 2019

20 minutes stationary bike

Friday, February 8, 2019

Mobility work

Deadlift TM 395
135 x 10
185 x 5
225 x 5
245 x 3

275 x 3
315 x 3
355 x 3
395 x 3
315 x 3 x 3

Hack Squat Sled
2 plates/side x 8 x 4 sets

Abench crunches

EZ Bar Curlz 60# x 16, 10, 9 -with < minute rests

Got this all done in 55 minutes (including a 10 minute wait for the Hack sled) as I was determined to get to Costco before it closed.

518

Monday, February 11, 2019

Cycle 36 Week 2 Day 4

OH Press TM 230
Bar x 15
95 x 10
115 x 5
135 x 5

165 x 3
185 x 3
205 x 3
230 x 3 -Very strong
185 x 3 x 3

Assisted pullups x 41 total

BW Dips x 40

Face pulls 3 sets of 12

Plate raises to top of noggin #25 -40 without stopping

20 minutes stationary bike.

My assistance work was hindered by back pain- both thoracic and lumbar. As a desk jockey and apartment dweller, I don’t get a lot of physical challenge outside the gym. This weekend my FIL’s house needed some labor intensive attention, and I got after it. I was rewarded with a trip to my favorite brew house tasting room…followed by a greasy spoon drunk munchie nightmare…and I spent the night on the couch to spare my wife the post-drunk tossing/turning, and the foulness of beer and fast food farts.

519

Wednesday, February 13, 2019

Cycle 36 Week 3 Day 1

Speed Rope x 400
Mobility
Box Jumps x 15

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

285 x 3
325 x 3
355 x 3
395 x 1 Felt alright. Guy in next rack said it was solid.
325 x 3 x 3

Band pull aparts x 100

RDLs
205 x 10 x 3 sets

Leg Press
3 plates/side x 15 x 3 sets

Leg Curls 3 sets of 12

Back pain kept at bay. Heavier sets seemed to give me a good stretch…we’ll see if I can get out of bed tomorrow morning.

520

Thursday, February 14, 2019

Stationary bike 20 minutes

Friday, February 15, 2019

Cycle 36 Week 3 Day 2

Speed Rope x 300
Simple 6
Med Ball Throws x 15

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

255 x 3
290 x 3
325 x 3
355 x 1 -A little rough
325 x 3 x 3

DB Rows w 85# x 40 total

DB Bench Press x 60’s x 50 total

Stressful week at work, plus stressful day on the stomach made for a joyless grind in the gym.