Healing The Fatassedness

Tuesday, July 7, 2020

2.4 mile evening stroll

Wednesday, July 8, 2020

1.25 mile morning walk

Cycle 49 Week 1 Day 2

Speed Rope and Mobility

Bench Press TM 305
Bar x 15
135 x 5
165 x 5
185 x 5
205 x 5
235 x 5
265 x 5
205 x 5 x 5 (1-min rests)

DB Seated Press
45#s x 21, 14, 10

BB Rows (TM 220)
Bar x 10
135 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5
Programmed these 5/3/1 style

Abench crunch seat x 50

DB Triceps Extensions x 2 sets

DB Hammer Curlz x 2 sets

Rear Delt Flyes x 4 sets

My brother in law is packing to move and I am letting him store his 50# Power Blocks in my living room for a few months. I’m happy to babysit these and get some small work in away from the hacking cable kings.

Thursday, July 9, 2020

1.25 mi AM walk
2.4 mi sunset walk

Friday, July 10, 2020

Cycle 49 Week 1 Day 3

Speed Rope & Mobility

Deadlift TM 345
135 x 10
185 x 5
225 x 5
265 x 5
295 x 5
225 x 5 x 5
30 minute shitshow

Hammer Strength Decline Press
146 x 26, 16, 12

Cable Rows x 22, 16, 10

Quad Extensions x 20, 15, 15

Rear Delt Flyes 3 x 12

Sunday, July 12, 2020

Cycle 49 Week 1 Day 4

Speed Rope and Mobility

OH Press 205
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 5 x 5 -Made quick work of this

DB Bench Press
70#s x 22, 14, 9

Chest-supported T-Bar Row
70 x 22, 12, 8

BW Back Raises 3 x 10

Stomach issues cut workout short. Extreme heat and air quality issues due to foothill grass fires is cutting out any outdoor activities, like walking.

Monday, July 13, 2020

At noon today, all gyms in my county closed indefinitely…FML

I cursed, stomped and brooded some calories off.

Very late evening 2.4 mile walk

Tuesday, July 14, 2020

OK lets try something different. My garage is too full to work out in, and my home is packed with my wife’s antique furniture. Not much play space. I do have a pair of 50# power blocks at my disposal and my 40# weight vest.

Warm up with jumping jacks, stretch, and 15 vertical jumps.

5 rounds EMOM
x10 BW Squats
x10 BW Pushups

Then Tabata?!?! (I think) Style jumping jacks

20 on / 10 rest x only 5 rounds before my calves burned

Not the worst bit of activity I’ve ever engaged in.

3 mile evening walk

Wednesday, July 15, 2020

Warm up jumping jacks and stretching

Stiff-legged Deadlifts -40# weight vest & pair of 50# DBs. 4 x 10

Standing OH Press 50#s DBs 4 x 10
(warm-ups wearing vest at 20#s and 35#s)

DB Rows (Neutral) 50#s DBs 4 x 10
(warm-ups wearing vest at 20#s and 35#s)

Lateral Raises 3 x 10
Front Raises 3 x 10
Rear Delt Flyes 4 x 10

Concentration Curls 2 x 20
Triceps Extensions 2 x 20

I think a good bit of work in just under an hour.

2.4 mile walk

Thursday, July 16, 2020

Warm up & mobility

EMOM 5 rounds of
BW Squats x 10
BW Pushups x 10

Jumping Jacks 20 sec on /10 sec off

Forgot to do key component: jumps

Friday, July 17, 2020

Jumping Jacks for warmup, plus stretching and mobility

Squats w 40# weight vest & 2 50# DBs 4 x 10

DB Rows (pronated) 2 40# DBs 4 x 10

DB Floor Press 2 50# DBs 4 x 15

Rear Delt Flyes 2 x 20

Floor Triceps Ext 2 x 20

DB Concentration Curls 2 x 20/ side

Monday, July 20, 2020

Warm ups and mobility

RDLs w 40# weight vest & 2 50# DBs 4 x 10

DB Rows 50# DBs 4 x 10

DB Standing Press 50# DBs 4 x 10

DB Tri Extensions 2 x 20

DB Hammer Curlz 2 x 20

Pressed for time

Tuesday, July 21, 2020

Warm up and mobility

15 vertical jumps

5 rounds EMOM of
BW Squats x 10
BW Pushups x 10

1 minute plank

jumping jacks 20 sec on / 10 sec rest for 6 rounds

3 mile evening walk

Wednesday, July 22, 2020

Warm up and mobility

Squats - 40# Vest and 2 50# DBs 4 x 10

Floor Press -pair of 50# DBs 4 x 15

Rows (pronated grip) -pair of 40# DBs 4 x 10

DB Curlz 2 x 20

Floor Tri extensions 2 x 20

2.4 mile ass-dragging evening walk

Thursday, July 23, 2020

Warm up and mobility

15 vertical jumps

4 rounds of (w :45 rest)
BW Squats x 15
BW Pushups x 15

Jumping Jacks - 20 sec on/ 10 sec rest - 6 rounds

Evening walk canceled due to sudden digestive issues…

Friday, July 24, 2020

Warm up and mobility

RDLs w 40# vest & Pair 50# DBs 4 x 10

OHP w pair of 50# DBs 4 x 10

DB Rows (neutral) w pair of 50# DBs 4 x 10

Hammer Curlz 2 x 20

Triceps ext 2 x 20

2.4 mile evening walk

Saturday, July 25, 2020

3 mile evening walk

Sunday, July 26, 2020

3 mile evening walk

Monday, July 27, 2020

Warm up and mobility

Goblet Squat w 40# Vest & Pair of 35# DBs 4 x 10

DB Rows (pronated) Pair or 45# DBs 4 x 10

Floor Press Pair of 50# DBs 4 x 15

2.4 mile evening walk

Sunday, August 9, 2020

Warm ups mobility and stretch

DB Squats - 40# weight vest and pair of 50# DBs 4 x 10
-DBs held at sides, these feel more like trap bar DLs

DB RDLs -40# vest & pair of 50# DBs 4 x 10

Calf raises with 40# vest

3 mile late evening walk - sweltering heat and garbage cans set out for collection smelled like a fucking morgue. Wife kicked me out of bed Monday morning for a walk. Fuck that, I’m not smelling that death funk again, especially with the parade of dump trucks circling my walk route. Coffee on the couch in peace and quiet much bettah.

Monday, August 10, 2020

Warm ups, mobility and stretch

15 jumps

Chesticles Bro-lifting

DB Floor Press 4 x 15

Hex Press 3 x 10

DB Pull-over 3 x 10

Floor Flyes 3 x 12

Deficit Push-ups (Elevated feet) x 12, x 10

3 mile very late evening walk. Like creepy guy walking thru neighborhoods suspiciously late.

John Meadows has made some recent workout vids for upper body with DBs only so that’s what I’m going with. Not optimum for my situation or goals you say? Fuck it, neither is sitting at my desk or my couch all day… and with what I have to work with, this seems to be ok. And I actually enjoy these.

Tuesday, August 11, 2020

Warm up, stretching and mobility

Bro-Back-alicious.

One Arm DB Rows (pronated) 4 x 12

DB Rows (neutral) 4 x 10

Cheating DB Rows (pronated) 4 x 8

“Ski Jumper” Rows 3 x 10. -I made that name up. Don’t know what they be called.

Shrugs 3 x 10 (hold at top 3 sec)

Wednesday, August 12, 2020

Warm up, stretch & mobility & 15 Jumps

Leg Day!?!?!??!

Goblet Squats 100# 4 x 8

BW Bulgarian Split Squats x 20, x 15, x 10 per leg

3 mile evening walk

The split squats are no joke. esp trying to levitate my fat ass…

Thursday, August 13, 2020

Warm up

Bro-Ripe-Pipes - Like Robert Frank’s Bicep Tricep Supah-sets

Floor Triceps Extension 4 x 15

Standing DB Curlz 4 x 8/4 half-reps

Triceps DB L-extensions 3 x 10

Concentration DB Curlz 3 x 10

Seated DB Tricep Extensions 3 x 10

Hammer Curlz 3 x 8/4 half reps

DB Push Backs 3 x 10

DB Lean Curlz 3 x 10/5 half reps

Hulked 3 t-shirts

3 mile evening walk

Saturday, August 15, 2020

Lots of warm up stretching and mobility

15 Jumps

DB Squats - 40# vest and 50# DBs 4 x 8

DB RDLs - 40# vest and 50# DBs 3 x 10

Rear Delt Flyes 3 x 10

Rear Delt Ys 3 x 10

DB Lateral Raises 4 x 10

DB Lateral Y Raises 4 x 10

6 Points - 2 x 10 holyfuckingshit. These seem insignificant until rep 7 or so. Shoulders were on fire while I laid on the floor for 10 minutes.

Monday, August 17, 2020

Warm up and mobility and 10 jumps

DB Floor Presses 4 x 15

Hex Presses 4 x 15

DB Pull-overs 3 x 10

DB Floor Flyes 4 x 12

Deficit Pushups (Feet eleveted on bench) 2 x 12

No peri-heat wave walk. Fuck that noise.

Tuesday, August 18, 2020

Warm up, stretching and mobility

Bro-Back-alicious.

One Arm DB Rows (pronated) 4 x 10

DB Rows (neutral) 4 x 12

Cheating DB Rows (pronated) 4 x 8

“Ski Jumper” Rows 3 x 10. -I made that name up. Don’t know what they be called.

Shrugs 3 x 10 (hold at top 3 sec)

No evening walk as the heat wave has yet to subside. I’ll just have to drag my ass out of bed even earlier and get a bit in

Wednesday, August 19, 2020

Warm up, stretching, and mobility

Goblet Squats (100#) 4 x 8

BW Bulgarian Split Squats x 20, x 15, x 15

Glute Bridges x 20, x 15, x 15

California is still on fire, and the skies are orange and choked with smoke, so no outside activity.

Thursday, August 20, 2020

Warm-up, stretching, and a shit-ton of mobility. Yesterday’s little leg work was actually pretty humbling for this fat fuck.

15 Jumps

Ripe Pipes & Gunz Show

Triceps Floor Ext. -4 sets to failure

Triceps Push Backs -4 sets to failure

Triceps L-Ext. -4 sets to failure

Seated Triceps Ext. -3 sets to failure

Standing DB Curls 3 x 8 + 4 half reps

Hammer DB Curls 4 x 8 + 4 half reps

Concentration Curlz 3 x 10

DB Lean Curlz 3 x 10 + 5 half reps

I walked around like a dangling-arm zombie the rest of the day…

Friday, August 21, 2020

Warm-up, stretching, and mobility

Boulder Shoulders

Rear Delt Flyes 3 x 10

Rear Delt Ys 3 x 10

Lateral Raises 3 x 10

Lateral Ys 3 x 10

6 points 2 x 10

Still no walking due to wildfire smoke. Skies are dark enough mid-day for car headlights set to ‘auto’ to turn on.