T Nation

Healing The Fatassedness

Sunday, August 23, 2020

Stretching, Warm-up and Mobility

15 Jumps

DB Squats (similar to trap bar DL) -40# vest and a pair of 50#s 4 x 10

DB RDLs -40# vest and a pair of 50#s 4 x 10

#40 Vest Calf Raises 5 x 20

Monday, August 24, 2020

Warm up, stretching and mobility

Chesticles Monday

DB Floor Press 4 x 15 -with 3 sec eccentrics

Hex Press 4 x 15

DB Flyes 4 x 15

DB Pull-overs 4 x 12

Leg-Elevated Deficit Pushups 3 x 12

The Air quality index of PM 2.5 reading was over 140 yesterday. 75 is considered hazardous for everyone. Double-fucking-purple.

Tuesday, August 25, 2020

Warm-up, stretching, mobility, jumps

Rear Deflector Shield Day

One Arm DB Rows (pronate grip) 4 x 12

DB Rows (neutral-ish grip) 4 x 12

DB Cheat Rows 3 x 8

DB Shrugs 3 x 10 (3 count hold)

DB Push Rows 3 x 10

So when I jump, I just do verticals, reaching up as high as I can toward ceiling. I’m about an inch away. I forgot if these were 9’ ceilings or 9’ 6" so I measured. Facepalm. 8’ 9". When I was in high school, I could touch (barely) a standard basketball rim. I couldn’t even graze the net today.

Wednesday, August 26, 2020

Early AM 2 mile walk

Leg Day

Warm up, mobility, stretching and jumps

Goblet Squats 100# -4 x 10

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

BW Glute Bridges -x some

Friday, August 29, 2020

Bro-licious Deluxe Day

Gunz

Standing DB Curlz 3 x 8 + 4 half reps

Hammer DB Curlz 3 x 8 + 4 half reps

Concentration Curlz 3 x 10

Incline Curlz 3 x 10 + 5 half reps

Tris

Floor Triceps Extension 4 sets to failure

Tri L Extensions 3 sets to failure

Seated Tri Extensions 3 x 10

Push Backs 3 x 10

Boulda Shouldas

Rear Delt Flyes 3 x 10
supersetted
Rear Delt Ys 3 x 10

Lateral Raises 3 x 10

Lateral Ys 3 x 10

6 points 2 x 10

3 mile evening walk

Combined 2 workouts due to family commitment stuff on Thursday. Arm workout is really a long one as it is, adding shoulders stretched things out a bit…

Saturday, August 29, 2020

Warm up, Stretching, mobility, jumps

Leg day misery #2

Low DB Squats w 40#vest and 2 50# DBs 4 x 10
supersetted with
DB RDLs w vest and pair of 50# DBs 4 x 10

Calf Raises 4 x 20

Technically a Giant Set since I did all 3 in a circuit? In hindsight not such a great idea since fatigue causes me to lose mind muscle connection required to do RDLs properly. Getting a lift done in 15 minutes is cool, but getting a low back pump when it was intended for hams/glutes is not cool.

Sunday, August 30, 2020

2.4 mile late evening walk

Monday, August 31, 2020

stretching and warm up

Besticles Chesticles

DB Floor Press 4 x 15

DB Hex Press 4 x 15

DB Floor Flyes 4 x 15

DB Pullovers 3 x 12

Elevated Legs Deficit Pushups x 15, x 15, x 12

Air Q is impacted by new fires… maybe no walk tonight

Edit: Not that bad tonight so I got 3 miles in

Tuesday, September 1, 2020

Back-a-licious

One Arm DB Rows (pronate grip) 4 x 10

DB Rows (neutral grip) 4 x 10

DB Cheat Rows 4 x 8

Shrugs 3 x 10

DB Low Pull 3 x 10

2.4 mile evening walk

Thursday, September 3, 2020

Warm ups, stretch, mobility

15 jumps

DB Goblet Squats 3 x 10

Bulgarian Split Squats 4 x 10

Glute Bridges 3 x 20

Gunz Show

Standing DB Curlz 4 x 8 + 4 half reps

Hammer DB Curlz 3 x 8 + 4 half reps

Concentration Curlz 3 x 10

Enthusiasm in the shitter.

Friday, September 4, 2020

Boulder Shoulders

Rear Delt Flyes 3 x 10

Rear Delt Ys 3 x 10

Seated Lateral Flyes 4 x 10

Seated Later Ys 3 x 10

Power 6 Points 2 x 10

Triceps

Floor Tri Extensions 3 x 10

L-Extensions 3 x 10

Seated Tri Extensions 3 x 10

Push Backs 2 x 10

Tuesday, September 8, 2020

Warmup, mobility, stretching, jumps

The 500 Workout

Circuit 10X thru

Floor Press x 10
Goblet Squat x 10
DB Rows (neutral) x 10
Standing Press x 10
DB RDLs x 10

Used only a pair of 25# DBs. At first, I only rested about 30 seconds at the end of the circuit. About the 5th lap I started resting about 30 seconds after each movement. By the time I got to the 9th and 10th loop, I was resting 45 seconds after each exercise and a minute and change at the return to the top. This is purely a conditioning phase.

My adjustable dumbbells only go up to 50 so I’m really not gonna get any strength gains except for arms and delts. After a steady month of a Bro-licious body split kinda hypertrophy phase - I thought I would test something I genuinely need to improve: my conditioning. It looks unsexy and un-fun, so I guess it’s a good fit for me.

Again we’re back to NOT walking. A new wildfire is now actively burning down all the places I love to go, so the air is unbreathable again. Labor Day weekend I literally spent less than 5 minutes outside.

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Thursday, September 10, 2020

Warmup-mobility-stretching-jumps

Circuit 10X thru

Floor Press x 10
Low DB Squat x 10
DB Rows (pronate grip) x 10
Standing Press x 10
Glute Bridges x 10

Took 48 minutes, still too long. But I added weight after the first 2 rounds - 50# each for the floor press and squats, and 30# each for the Rows and Presses. Did Glute bridges bodyweight. Still an amazing sweat and I don’t feel 100% wiped out like I did Tuesday, so an inch of progress.
0.1 percent better every time.

Monday, September 14, 2020

Warm-up-stretching-mobility-jumps

Circuit only 5X thru

Deficit Feet Elevated Pushups x 10
Bulgarian Split Squats (each leg) x 10
DB Cheat Rows x 10
Arnold Press x 10
Alternate Ab Roll & Reverse Crunch x 10

I don’t know if this combination of movements was too much, or my body has reduced to an even more worthless lump of shit due to inactivity. With the huge fire nearby the air has grown increasingly unbreathable and I’m definitely feeling the effects…

Edit: Air seemed to clear enough to take a quick walk. 1.25 mile walk

Tuesday, September 15, 2020

Bro-lifting deluxe

Standing DB Curlz -3 sets to failure

DB Hammer Curlz -3 sets to failure

Floor Triceps Extensions -4 x 15

Triceps L Extentions -4 x 15

Rear Delt Ys -3 x 12

Med Delt Lateral Raises 3 x 12

Wednesday, September 16, 2020

500 Workout

Warm up- stretch - mobility - jumps

Circuit 10X

Floor Press x 10
Goblet Squat x 10
DB Rows x 10
Standing Press x 10
DB RDLs x 10

Like the previous Tuesday, I used a pair of 25# dumbbells thru this circuit. This time I finished in 40 minutes in spite of having some pretty fucked up abs from Mondays ab-roller stupidfest.

Thursday, September 17, 2020

The air here has cleared enough to get some shorter walks in so:

2 mile evening walk

Friday, September 18, 2020

2.4 mile sunrise walk

After an afternoon shuttling my son around the county to get his wisdom teeth yanked, I haven’t had time to eat or hydrate properly so the following circuit workout was doomed from the get-go:

Bike ride to the part (about 3.5 miles) to warm up

Playground Fitness Circuit only 3X thru

Feet elevated Push ups x 10
BB Front Squat x 10
OH Press x 10
Fat-man Rows x 10
BB Good Mornings x 10

Bike ride home into (actually headed east, so AWAY from) the sunset.

Nearby park has one of those fitness apparatus set-ups next to the bike path. It has the park version of a smith machine: a pre-loaded barbell with 25# plates that has a 6" path for the bar to be raised and lowered to about belt height. The guides are unpadded iron bars so every rep is a noisy affair - and every front squat rep rings like a church bell every time you reach bottom depth.

Saturday, September 19, 2020

3 mile evening walk

Sunday, September 20, 2020

3 mile evening walk

Monday, September 21, 2020

500 …errrr… 350 Workout

warm up - jumps - mobility - stretch

Circuit 7X thru (first 2 times with 30# DBs)

Bridge Press (50# DBs) x 10
Low DB Squat (50# DBs) x 10
DB Rows (pronated grip) x 10
Standing DB Press x 10
Glute Bridges x 10

Interrupted after 7 rounds to deal with Washer/Dryer Repairman (wait, that sounds like the start of x-rated movie) Then I had to run and pick up and feed kids. (Sounds like a horror show)

Tuesday, September 22, 2020

2.4 mile late evening walk

Thursday, September 24, 2020

2 mile sunrise walk. Brrrrrrr.

Brah-licious workout

Warm ups, jumps, stretch, mobility

Floor Press (50lb DBs) 4 x 15 -30 sec rests
Hex Press (30lb DBs) 4 x 15 -30 sec rests
Floor Flyes (30lb DBs) 4 x 12 -30 sec rests

Rear Delt Flyes (15lb DBs) 3 x 15 -30 sec rests
Seated Lateral Raises (20lb DBs) 3 x 15 -30 sec rests
Shrugs-3 count hold (50lb DBs) 3 x 10 -30 sec rests

Seated Triceps Extensions (30lb DBs) 4 x 12
Floor Triceps Extensions (30lb DBs) 4 x 12

2.4 mile late evening walk

Friday, September 27, 2020

3 mile evening walk

Saturday, September 26, 2020

About an hour of bike riding

Fat man rows 4 x 10

Park Gym Press x 20, 20, 15

Sunday Sept 27 - 3 mile evening walk

Monday Sept 28 - 2 mile morning walk and huge-ass birthday meal

Tuesday, September 29, 2020

Darden’s 30-10-30
with fucking dumbbells

RDLs - 50# DBs
Low DB Squat -50# DBs
Calf Raises BW
DB Rows -50# DBs
Bridge Press -50# DBs
Curlz -25# DBs. -was too much for this circuit
Standing Press -35# DBs
Reverse Curlz - 15# DBs

Just fucking around with new ideas. It doesn’t matter anyway because…

OUR FUCKING GYMS OPEN THURSDAY!!!

Maybe I’m too optimistic… hopefully not with too many stupid caveats