T Nation

Healing The Fatassedness

Sunday, June 20, 2021

2.1 mile sunset walk

Monday, June 21, 2021

2 mile sunrise walk

Only work sets listed
Squats
285 x 6 x 4 sets - rests < 3 min - this was good work

Pull-ups, Assisted
90# Assist x 6 x 4 sets - 90 sec rests

RDLs
245 x 6 x 4 sets - rests < 3 minutes

BB Incline Press
205 x 6 x 4 sets - rests 2 minutes

Navigated a very busy Monday night gym in just over an hour. Aerobics classes re-opened which means moms brought their son and his 2 buddies. About a dozen 14-year-olds hanging around the cables and fixed bb racks doing curls and pulldowns all night gummed up the works for a lot of regulars. Lots of eye rolls from the familiar faces lol

1 Like

Tuesday, June 22, 2021

12 minutes stationary bike at urgent pace
2.3 mile walk

Wednesday, June 23, 2021

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

Leg Press
568 x 6 x 4 sets - 2 minute rests

BB Rows
185 x 6 x 4 sets - 2 minute rests

Hip Thrust Machine
245 x 6 x 4 sets

Chin-ups, Assisted
85# assist x 6
70# assist x 6
55# assist x 6
40# assist x 6

Leg Curlz
145 x 6 x 4 sets - really short rests, like less than a minute

1 Like

Friday, June 25, 2021

2.4 mile AM walk

Deadlift
305 x 6 x 4 sets - < 3 min rests

Pull-ups, Neutral Grip, Assisted
85# assist x 6 x 4 sets - 90 seconds rests

OH Press
160 x 6 x 4 sets - 2 minute rests

Hack Squats
250 x 6 x 4 sets - 2 minute rests

Chest-supported T-Bar Rows
95 x 10 x 3 sets

1 Like

Saturday, June 26, 2021

3 mile evening walk

Monday, June 28, 2021

1.75 morning walk

Squats
295 x 6 x 4 sets - < 3 min rests

RDLs
255 x 6 x 4 sets - < 3 min rests

Pull-ups, Assisted
90# Assist x 6 x 4 sets - 90 second rests

BB Incline Press
215 x 6 x 4 sets - 2 minute rests

100 Band pull-aparts

1 Like

Tuesday, June 29, 2021

2.8 mile dusk walk. Still in mid-90sF at 9pm. And clouds being pushed back over the mountains to make it a bit steamy. Suckage.

Wednesday, June 30, 2021

Bench Press
275 x 6 x 4 sets - 2 min rests

BB Rows
195 x 6 x 4 sets - 2 min rests (maybe shorter)

Good Mornings - these suck
135 x 6 x 4 sets -
Dude waiting for rack looked concerned. “Are you doing squats?”
Like I said, these suck. And I look bad doing them

Leg Press (Hammer Eagle)
300 x 6 x 4 sets - decent challenge

Leg Curlz
3 sets

I need to find an adequate 3rd hinge movement. Deadlift and RDLs are fine, but hip thrusts and good mornings bite taint.

1 Like

Thursday, July 1, 2021

Nuclear Stress Test -treadmill for about 8 minutes with wires attached to my moobs.

Friday, July 2, 2021

Deadlift
315 x 6 x 4 sets - < 3 min rests

OH Press
165 x 6 x 4 sets - < 3 minute rests

Hack Squat Sled
270 x 6 x 4 sets - < 3 minute rests

Chin Ups, Assisted
75# Assist x 6 x 4 sets - < 90 sec rests

1 Like

Saturday, July 3, 2021

2.4 mile sunset walk

Sunday, July 4, 2021

10 minutes stationary bike at urgent pace (warm up)
10 minutes bike sprints - 6 rounds (20s/100s) heart rate 142-150 after first sprint

Overhand Cable Rows
Cable Shrugs
Triceps pulldowns

1 Like

Monday, July 5, 2021

Back to 5/3/1

Warm-up/mobility

Squat TM 345
135 x 5, 185 x 5
225 x 5
265 x 5
295 x 5
325 x 2 - Ill-advised joker set
FSL 225 x 7, 6, 6, 6 (25)

Pull-ups, Assisted
100# Assistance x 8, 8, 7, 7, 6

BW Dips x 12, 10, 9, 9

BB RDLs 135 x 10 x 5 sets - phoned it in

AC was on economy mode today, apparently. I left a frothy puddle of sweat everywhere I went, and I’m not generally a big sweater.

My hip flexors are still aching from Hack Squats on Friday. Maybe a de-load should have been on tap for this week instead of reprogramming…

1 Like

Tuesday, July 6, 2021

2.2 mile late evening walk

Wednesday, July 7, 2021

I’m on a de-load mode until more med issues are sorted out. Grinding out heavy reps is a wide option right now.

Reps and sets: Some for a few

Leg Press
Leg Curlz
45 deg Back Raises
Hammer Strength Incline Press
Hammer Strength High Pulldown
Lateral Raise Machine
Triceps Pulldowns
Face Pulls
EZ Bar Curlz

Mostly sets of 8 to 12 with short rests, just kept moving for an hour, keeping the heart rate steadily up.

2.2 mile evening walk before the heatwave sets in

1 Like

Thursday, July 8, 2021

Stationary bike @ urgent pace x 10 min
Bike sprints - 6 x 20 sec with 100 sec cruise

Friday, July 9, 2021 - flop on couch with icy cold water

Saturday, July 10, 2021

Napping and such until noon, Not ordinary for me, body telling me something.

Deadlift
245 x 3 x 10 sets EMOM

Bench Press
225 x 10 x 3 sets

Leg Press
388 x 8 x 6 sets

Lat Pulls (indv. handles, suppinated)
Some x a few (4 sets maybe)

Chest Supported T-bar Rows
3 sets

Triceps extensions
3 sets

Rear Delt Flye Machine
3 sets

1 Like

Sunday, July 11, 2021

30 minutes stationary bike cruise
15 minutes incline walk

Monday, July 12, 2021

Squats
Bar x 10
135 x 8
165 x 5
195 x 5
225 x 8
255 x 8 - hip started in again
275 x 3 - hip revolted again

Lat Pulls
4 sets

Hammer Strength Decline Press
5 sets

Leg Curlz
4 sets

Cable Lateral Raises
3 sets

10 minutes stationary bike

Still hot, even in AC gym, so I ran out of gas quickly.

1 Like

Tuesday, July 13, 2021

2.1 mile sunset walk

Wednesday, July 14, 2021

Bench Press
Bar x 15
135 x 8
185 x 5
225 x 8
245 x 8
275 x 6
295 x 3
315 x 3

BB Rows
185 x 8 x 3 sets

Back Raises
3 sets

Leg Press
388 x 3 x 10 sets - 30 sec rests

Chin Ups, Assisted
6 0r 7 sets of 5-6 or so

Bike sprints
20 sprint / 100 sec cruise x 6

1 Like

Friday, July 16, 2021

Warmup

Deadlift
245 x 3 x 10 EMOM

OH Press
155 x 3 x 10 EMOM

Lat Pulls
160 x 5 x 5 sets

Hack Squats
180 x nope. Hip flexor still weak/ injured/ whatever.

1 Like

Saturday, July 17, 2021

2 mile sunset walk. After eating at a favorite greasy-spoon Mexican restaurant. So much risk involved.

Sunday, July 18, 2021

Squats
225 x 3 x 8 sets EMOM, Hip really started aching and needed to stop. Still an improvement.

Lat Pulls, Close Neutral grip
150 x 3 x 10 EMOM

RDLs
205 x 3 x 10 EMOM

Hammer Strength Incline Bench
198 x 16, 7, 4 - Myo-reps

Rear Delt Flyes

Abench Crunches

1 Like

Monday, July 19, 2021

2.4 mile sunset walk.

Tuesday, July 20, 2021

Hack Squats
180 x 3 x 10 sets EMOM - Hip injury seems to be slowly healing. Got thru this

Bench Press
245 x 3 x 10 EMOM

BB Rows
205 x 3 x 10 EMOM - Mis-mathed load, meant to get 195. Made last 2 sets sucky. I guess that’s the point.

Leg Curlz 3 sets of 10

Lat Pulls - sets of 6 down the stack a bit (maybe 6 or 7 sets)

Wednesday, July 21, 2021

Stationary bike
10 min cruising/warm up
Sprints x 6 (20 on/ 100 sec recover) 10 min

Thursday, July 22, 2021

2.4 mile sunset walk

Friday, July 23, 2021

Warm-up/Mobility

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
355 x 5

Chin Ups, Assisted (115-85) x 48 total

Chest Supported T Bar Rows
3 sets of 10

Hammer Strength Incline Press
5 sets of 10