T Nation

Healing The Fatassedness

Sunday, May 16, 2021

30 minutes stationary bike

Monday, May 17, 2021

Deadlift TM 365 -Rhodes 5x5/3/1 Anchor Week 1
135 x 5
225 x 3
225 x 3
225 x 3
245 x 5
285 x 5
315 x 5
315 x 10

Hack Squat
180 x 5
230 x 5
270 x 5
320 x 5
360 x 3

Lat Pulls
160 x 8 x 3

Abench crunch machine thing - about 65-70

Preacher Curl Machine -some for some

Had to look at the calendar to make sure it wasn’t the first week in January. Gawd what a clusterfuck.

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Tuesday, May 18, 2021

2.2 mile sunrise walk. Cool morning caught me by surprise. Expended some extra steps to stay in the sun.

Wednesday, May 19, 2021

OH Press TM 205 -Rhodes 5x5/3/1 Anchor Week 1
Bar x 15
95 x 8
115 x 5
135 x 5
155 x 5
175 x 5
175 x 10 - Not a great set.

Pull-ups, Assisted
115#, 100#, 85#, 70# x 5
55# x 4
40# x 3

Chest-supported T-bar Rows
90 x 10 x 5

Hammer Strength Decline Press
186 x 10 x 5

Face Pulls

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Thursday, May 20, 2021

20 minutes stationary bike

Bike sprints x 6 (20 sprint/40 cruise)

Saturday, May 22, 2021

Squats TM 345 -Rhodes 5x5/3/1 Anchor Week 2
Bar x 10
135 x 8
185 x 5
225 x 3
240 x 5
275 x 5
310 x 5
310 x 8

RDLs
275 x 4 x 4

Chinups, Assisted
115#, 100#, 85#, 70#, 55# x 5 each
40# x 4
BW x 1 1/2

Leg Curlz
130 x 8 x 3

Face Pulls
3 sets

Abench machine crunchies - 50 or so

Squats pushed back a day due to stomach issues Friday. Whole 'nother kind of squatting yesterday.

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Sunday, May 23, 2021

Bench Press TM 315 Rhodes 5x5/3/1 Anchor Week 2
Bar x 25
135 x 8
185 x 5
185 x 3
225 x 5
255 x 5
285 x 5
285 x 9

BB Rows
225 x 4 x 3 sets
225 x 6

Hammer Strength Incline Press
188 x 10 x 5

Hammer Strength High Row
72#/arm x 10 x 5 sets
I forgot how much I love these.

Hammer Strength High Biceps Curl
3 sets

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Monday, May 24, 2021

2.4 mile late evening walk

Tuesday, May 25, 2021

Deadlift TM 365 -Rhodes 5x5/3/1 Anchor Week 2
135 x 5
135 x 5
225 x 3
225 x 3
260 x 5
295 x 5
330 x 5
330 x 8

Pull Ups, Assisted
115#, 100#, 85#, 70#, 55# x 5
40# x 3

Leg Press
388 x 15, 12, 12

Abench Crunch Machine x 50

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Wednesday, May 26, 2021

Quick 1.25 mile mid-morning walk
30 minutes stationary bike

Thursday, May 27, 2021

OH Press TM 185 -Rhodes 5x5/3/1 Anchor Week 2
Bar x 15
95 x 8
115 x 6
135 x 3
145 x 5
165 x 5
185 x 5
185 x 8 - a li’l shaky

Neutral Grip Pull Ups, Assisted
115#, 100#, 85#, 70#, 55# x 5 each
40# x 4
Dropsets 70# x 3; 100# x 3

Hammer Strength Decline Press
206 x 12, 12, 10, 10, 10

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On Wednesday, at a specialist visit to address my snoring, I registered an alarming blood pressure reading. Several re-tests confirmed it. I figured it was an aberration. I already had a cardiologist appt. set for Thursday, so I had a follow-up built in. At the heart doc’s, the numbers weren’t as obscene but bad enough to address with some medication changes. He also did a 12-lead EKG and noticed some issues that requires some follow up and testing. I checked my BP in a relaxed state Thur evening and got some more eye-popping numbers. Even if they aren’t 100% accurate, it still isn’t acceptable.
I assessed my training and came to the conclusion I can’t continue with the programing I’m doing right now. I expected to hit the final week of the Rhodes 5x5/3/1 Anchor cycle with a lot of heavy weight that was really gonna test me. I need to cancel that now. I’m disappointed mainly because I was treating this as a challenge, but I don’t feel comfortable bracing and grinding like I would need to to get through these last 4 workouts. I don’t think stroking out in a squat rack is heroic or strong or anything else useful - just a disaster.
The Cardiologist didn’t seem concerned that lifting weight made up the bulk of my exercise effort, but I bet he assumes I’m lifting "Planet Fitness’ circuit-style on selectorized purple machines with half-assed effort. The only admonition was to ensure I stayed active with a lot of walking, cycling etc.
So until I get the BP under control, and find out what’s going on with my body, I’m modifying my lifting. I don’t really know what I’m doing, but at least I’ve set some criteria: 1. I’m still going to do the big compound movements I enjoy. I like it. I need it mentally. I’m a creature of habit to a fault, and this world has already fucked it up enough for me. 2. Loading/pacing is where I’ll make the changes. The work will still challenge me, but I will avoid 2 things: hard bracing and lung busting. 3. I will not be rolled out of a crowded gym into an ambulance. I would rather shit myself deadlifting on a Monday night at 7 than be subjected to that humiliation. “There’s the fat fuck who shouldn’t even be here. That was a heart attack just waiting to happen.”
It’s a shot in the dark, but I’ve just got to keep moving.

Friday, May 28, 2021

2.4 mile sunset stroll

Saturday, May 29, 2021

30 minutes stationary bike
Cable shruggs 3 sets - Fuck it, the machine’s right next to the bike.

Sunday, May 30, 2021

Squats
225 x 6 x 5 sets w/ 60-75s rests.

Lat Pulls
140 x 6 x 5 sets w/ 60s rests.

RDLs
205 x 6 x 5 sets w/ 60-75s rests

BB Incline Press
185 x 6 x 5 sets w/ 60s rests

Band Pull aparts x 100

Abench crunches x 50 total

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Best of health, glad you caught your BP, before it caused you an issue.

Tuesday, June 1, 2021

2.3 mile sunrise walk

Waiting for open bench - 15 minutes

Bench Press
225 x 6 x 5 sets w/ 60s rests

Hip Thrust Machine
195 x 6 x 5 sets w/ 60s rests

BB Rows
185 x 6 x 5 sets w/ 60s rests. - really hard on the lower back with the short rests

Leg Press
438 x 6 x 5 sets w/ 60s rests.

I got a really late start, plus waiting for open apparati at every turn made for a slow, frustrating experience. I left without fat guy pullups that I had intended to do since both assistance machines had groups of 3 or 4 cycling through them. Cable complexes were bro-maxxed too.

So Mondays after a holiday are just as bad as the New Year’s Resolution crowd, apparently. Plus schools are out (Fresno State gym has reduced hours), compounded by there not being any aerobics classes so people are finding other ways to move.

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Wednesday, June 2, 2021

30 minutes stationary bike

Lat Pulls -neutral grip- 4 sets. -make-up for what I missed yesterday

Cable shrugs - 3 sets

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Congratulations on all the excellent progress you’ve made.

Yes, thank you. It’s been lingering for a while, but controlled. The spikes are recent, and we’re following up to check that out.

It was indeed a good spring in the iron pit. I keep reassuring myself that this detour is temporary.

Thursday, June 3, 2021

2 mile mid-morning walk - warm but shady path. (That pollen tho)
1.6 mile post-sunset walk - sweltering as fuck

Friday, June 4, 2021

Deadlift
255 x 6 x 5 sets - 60s rests

OH Press
155 x 6 x 5 sets - 60s rests + and extra 10s rest in middle of last set. Picked 10# too heavy.

Hack Squat
180 x 6 x 5 sets - 60s rests - maybe picked about 20-40# too light.

Lat Pulls
150 x 6 x 5 sets -60s rests
For the second time this week, I had to go to a back-up movement since the assisted pull-up machines were bro-occupied. I could actually do pull-ups on my own when I was their age. 10 minutes of standing in an aisle holding my junk, not getting anything done. My timing sucked today. As soon as I finished with the cable lat pulls, the entire fucking row of I-got-you machines cleared out.

Band Pull Aparts x 100 total

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Saturday, June 5, 2021

2.6 mile sunset walk
12 minutes determined pace stationary bike - a little faster and a little more resistance than cruising. Nice sweat.

Sunday, June 6, 2021

Gap Day

Chin Ups, Assited
85# assistance x 6 x 5 sets, 60s rests

Chest-Supported T-bar Row
90# x 6 x 5 sets, 60s rests

Plate Raises, Junk-to-halo
25# plate x 65 total

Lateral Raises
3 sets

Triceps Rope Pulldown
3 sets to burn

Hammer Strength High Curls
3 sets

Face Pulls
3 sets

12 minutes stationary bike - determined pace - HR hovered a little high (140) but I just got done lifting, so I guess that’s par for course.

Edit: Ended day with 2+ mile sunset walk

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Monday, June 7, 2021

1.25 mile mid morning walk

Squats
245 x 6 x 5 sets, 60s rests

Pull-ups, Assisted
85-100# assist x 6 x 5 sets, 60s rests

RDLs
205 x 6 x 5, 60-90s rests - kinda sluffed off here

BB Incline Press
195 x 6 x 5, 60s rests

1.75 mile sunset walk

12 minutes stationary bike at a determined pace

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Tuesday, June 8, 2021

2 mile sunset walk
12 minutes stationary bike at a quasi-urgent pace

Wednesday, June 9, 2021

2 mile morning walk

Bench Press
235 x 6 x 4 sets, 60s rests
235 x 4 x 1 set - failure. E-unloading 235 is a goddamned disgrace!

Leg Press
438 x 6 x 5 sets, 60 sec rests

BB Rows
185 x 6 x 5 sets, 60s rests

Leg Curlz
130 x 6 x 5 sets, 60s rests
So I subbed out here for the Hinge compound movement, as my glute-ham chain is still smoked from Monday.

I walked to and from the gym, about 3/4 of a mile give or take a few yards, but I was so slow, I can’t count it. Seriously, 28 minutes to get home… that paces out to a 36 minute mile. Fatigue is starting to be an issue.

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Friday, June 11, 2021

2.1 mile early morning walk. Brrrr. Needed a sweatshirt. Won’t next week though

Deadlift
255 x 6 x 5 sets, 60s rests - strictly kept these

OH Press
145 x 6 x 5 sets, 60s rests - took 10# off from last week and still struggled.

Hack Squats
230 x 6 x 5 sets, 60s rests. Big jump from last week and nearly paid the price

Pull-ups, Neutral Grip, Assisted, 60s rests
Assist 90# x 6 x 3 sets
Assist 100# x 6 x 2 sets

I woke up Thursday feeling destroyed. The only time I ventured out was the 200 foot walk to the mailbox. It was worth it because today went really well.

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Monday, June 14, 2021

2 mile morning walk

Work sets only listed

Squats
275 x 6 x 4 -kept rest under 3 minutes

Lat Pulls
160 x 6 x 4 -90 sec rests

RDLs
245 x 6 x 4 -rests < 3 minutes

BB Incline Bench Press
205 x 6 x 4 -rests < 2 minutes

Chest-supported T-bar Rows
95 x 6 x 3 - gassed by the time I got here

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Tuesday, June 15, 2021

1.25 sunrise walk
2 mile sunset walk

Wednesday, June 16, 2021

20 minute stationary bike ride for lunch

Only work sets listed

Bench Press
255 x 6 x 4 sets - 2 minute rests

Leg Press
478 x 6 x 4 sets - < 2 min rests

Chin Ups, Assisted
85# assist x 6 x 4 - < 2 min rests

Leg Curls
135 x 6 x 4 sets - 90 sec rests

Face Pulls
3 sets

Triceps Pulldowns
3 sets

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Thursday, June 17, 2021

20 minutes stationary bike

Friday, June 18, 2021

Only work sets listed

Deadlift
295 x 6 x 4 sets - rests < 3 minutes

OH Press
155 x 6 x 4 sets - rests < 2 minutes

Hack Squats
270 x 6 - over my head here
230 x 6 x 3 sets - rests < 3 minutes

Pull-ups, Neutral, Assisted
85# assistance x 6 x 4 sets - 90 sec rests

Rear Delt Flye Machine
4 x 15

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Saturday, June 19, 2021

Pick-up Day

BB Rows
165 x 6 x 4 sets - good hold at top

Face Pulls - 3 sets

Lateral Raises - 3 sets

Cable Shrugs - 3 sets

Abench machine crunches - 20, 15, 15

Bike Sprints x 5 @ 20 sec hard/ 100 sec easy

Nice fun easy day - except for bike sprint, those blow.

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