T Nation

Healing The Fatassedness


#541

Monday, April 8, 2019

Cycle 38 Week 2 Day 1

Mobility

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

250 x 5
285 x 5
320 x 5
250 x 5 x 5 -This was all really solid and efficient

RDLs 185 x 8 x 4 sets

Leg Curls 3 sets of 10

20 minutes stationary bike

Took some extra days off due to sciatica and general exhaustion, I would say that was more related to life events than gym fatigue. I was a little tight, but felt refreshed.


#542

Wednesday, April 10, 2019

Cycle 38 Week 2 Day 2

Speed Rope x 350
Med Ball x 10
Mobility

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

235 x 5
265 x 5
295 x 5
235 x 5 x 5 (2 count eccentric, 2 count pause)

One-arm High Cable rows =4 sets of 10 -These smoked the lats with minimal arm inclusion

Incline DB Press (high angle) 3 sets of 8

Face Pulls 3 x 10

20 min stationary bike

On the bench today I worked in with a guy who could legitimately refer to my 50-year-old ass as “young man”. He kept his ROM in check, but he could still move some iron. I pray to be him 25 years from now.


#543

Thursday, April 11, 2019

30 minutes stationary bike

Friday, April 12, 2019

Cycle 38 Week 2 Day 3

Speed Rope x 325
Mobility

Deadlift TM 385
135 x 10
225 x 5

275 x 5
315 x 5
345 x 5 -may as well been a SLDL
315 x 3 x 5 sets

Hack Squat Sled
2 plates/side for 4 sets of 8

Calf Stuff

Band Pull Aparts

Happy fucking Friday.


#544

Monday, April 15, 2019

Cycle 38 Week 2 Day 4

OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 3

145 x 5
170 x 5
190 x 5
145 x 50 Malcolm X style

Lat Pulls x 50
Plate Raises x 50
Cable Shrugs x 30

20 minutes stationary bike

Happy Fucked-by-your-government Day


#545

Tuesday, April 16, 2019

30 minutes stationary bike

Wednesday, April 17, 2019

Cycle 38 Week 3 Day 1

Speed Rope x 325
Mobility

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

265 x 5
300 x 5
335 x 5
265 x 5 x 5 -Very strong and efficient

DB RDLs
70’s x 10 x 3 sets

Leg Curls x 35 total


#546

Friday, April 19, 2019

Cycle 38 Week 3 Day 2

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

245 x 5
275 x 5
315 x 5 Solid
245 x 5 x 5

DB Incline Press
60#/side x 12 x 4 sets

Triceps pulldown 3 x 12

1-arm High Cable Rows 5 sets of 10

Face pulls


#547

Sunday, April 21, 2019

Cycle 38 Week 3 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

Dead Lift TM 385
135 x 5
225 x 5
255 x 5

295 x 5
325 x 5
365 x 5
325 x 3 x 5 sets

Leg Curls 3 x 15