T Nation

Healing The Fatassedness

Wednesday, August 11, 2021

20 minutes stationary bike

Thursday, August 12, 2021

Lets just go back to Triumvirate, just hit a modest PR attempt

Warmup- Speed rope, foam roller, dynamic stretch
10 box jumps - first in over a year, God this sucked.

Chin-ups, Assisted
Assist 115, 100, 85, 70, 55 each x 6
Assist 40 x 5

Squats TM 325
Bar x 5
135 x 5
185 x 5
225 x 5
245 x 5
275 x 2 - Over-warmup invoked here
325 x 1 - And here. Not bad. Not good either. Middling?
275 x 10 First 4 sucked, and I almost racked it. Then I got in the groove. Problem is when I got to 10, I was wiped from the awful first four and had to end it. Goal was 12.

Back Raises
3 x 10 with a dime in each hand

Band Pull Aparts

Spent the rest of the evening fucking around with the new stacked washer/dryer that was delivered Tuesday, and still hasn’t worked right even though they allegedly came by today and “fixed” it.

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Friday, August 13, 2021

Circuit 5X times through

Speed rope x 75 turns
Band pull-aparts x 20
53# KB swings x 15

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Saturday, August 14, 2021

Warm-up with Speed Rope, Foam Rolling, Stretching

Bench Press TM 305
Bar x 15
135 x 10
185 x 5
200 x 5
230 x 5
260 x 1
300 x 1
260 x 12

BB Rows
Warm ups @ Bar, 95, 135, 155
175 x 5
205 x 5
225 x 5

Lat Pulls
140 x 8 x 4 sets

Face Pulls - 3 sets

Triceps Rope Pulldown - 3 sets

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Sunday, August 15, 2021

2 mile sunset walk

Monday, August 16, 2021

Early AM Stationary bike 20 minutes good pace

PM workout
Warmup with speed rope, foam rolling, stretching

Deadlift TM 345
135 x 10
185 x 5
225 x 3
225 x 5
265 x 5
295 x 1
345 x 1
295 x 12 - pretty decent set

Assisted Pull Ups - Neutral Grip
Assist lbs 115, 100, 85, 70 x 6 each
55# x 4

Chest supported T-bar rows
80 x 8 x 4 sets

School started for the kids today, which meant we were up late last night, and we were up at 0455 this morning - so I tanked pretty hard at the gym today. But once we get on track, it seems I’ll have a window for some cardio of some sort in the morning.

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Tuesday, August 17, 2021

Early AM 20 minute stationary bike ride

Wednesday, August 18, 2021

Early AM 1.25 mi short walk

OH Press TM 205
Bar x 15
95 x 8
115 x 5
135 x 5
155 x 5
175 x 1
200 x 2
175 x 11 -My legs gave out? -If that makes any sense.

Hammer Strength Incline Press
188 x 8 x 3 sets
188 x 10

Lat Pulls
130 x 10 x 4 sets

Rear delt flyes - 3 sets

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Thursday, August 19, 2021

Early AM 20 minutes stationary bike

Friday, August 20, 2021

Early AM 1.25 mile walk

Afternoon Gym
Warm up with speed rope, stretching, foam rolling

Squats TM 325
Bar x 10
135 x 5
185 x 5
225 x 3
260 x 3
295 x 1
345 x 1
295 x 10 - OK set

Back Raises
BW x 12 x 5

Assisted Pull-ups
115#, 100#, 85# x 6 each
70# x 4 x 2
I seem to be going backward here

Band pull-aparts x 100 total

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Saturday, August 21, 2021

2 mile sunset walk

Sunday, August 22, 2021

Warm up with speed rope, stretching & foam roller

Bench Press TM 305
Bar x 15
135 x 8
185 x 5
215 x 3
245 x 3
275 x 1
315 x 1
275 x 11

Incline Bench Press
175 x 50 Malcolm X style - miscalculated weight maybe? too many sets to complete (10, 8, 7, 5, 4, 5, 4, 4, 3) I went with 80% of my Bench FSL weight, maybe 75% would have been better.

BB Rows
185 x 8 x 3

Face pulls 3 sets

Triceps Rope Pulldown - 2 sets to failure

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Monday, August 23, 2021

1.35 mile early morning walk
2.1 mile sunset walk

Tuesday, August 24, 2021

Early AM 20 minute stationary bike

Evening Lift
Deadlift TM 345
135 x 10
225 x 3
225 x 3
245 x 3
275 x 3
315 x 1
355 x 1
315 x 10 - good strong set

Leg Press
4 x 10 - sticky sled? didn’t feel right

Chin Ups
Assisted @ 100#, 70#, 40# x 3 each
BW x 2 1/2 - Body balance sucks, I hit my junk on the rack
Assisted 70# x 10

Band Pull Aparts x 100

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Wednesday, August 25, 2021

Early AM - 20 minutes stationary bike

Thursday, August 26, 2021

OH Press TM 205
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 3
165 x 3
185 x 1
205 x 1
185 x 8 - meh

Chest Supported T-Bar Row
95 x 50 (12,10, 8, 8, 6, 6)

Hammer Strength Decline Press
186 x 24, 15, 10 (3-50 method)

Face Pulls 3 sets

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We tend to forget that a standing OHP is actually a full body exercise, but occasionally the lift reminds us…

Friday, August 27, 2021

Early AM 1.25 mile walk

Afternoon light conditioning
Circuit x 3
BW Squats x 10
53# KB Swings x 10
BW Pushups x 10
53# KB Rows x 10 each arm

Saturday, August 28, 2021

Thorough warm up

Squats TM 325
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 5
275 x 3
310 x 1
350 x 1 - This nearly folded me
310 x 4 - Hip flexor objected to any more. Fail.

Assisted Pull-ups, Neutral Grip
Assist with 115#, 100#, 85#, 70#, 55#, 40#, 55#, 70#, 85#, 100# x 5 each (50)

Back Raises x 50 total

Crunch Machine

Machine Preacher Curlz - 3 sets

My squat is trash now, and I don’t have a solution. Even with 2 weeks off last month, my aggravated hip flexor didn’t mend.

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Sunday, August 29, 2021

Circuit 5x thru
53# KB Swings x 15
BW Pushups x 10
Band Pull Aparts x 20

Monday, August 30, 2021

Early AM 20# vest walk 1.25 mi

Afternoon
Bench Press TM 305
Bar x 15
135 x 8
185 x 5
230 x 5
260 x 3
290 x 1
330 x 1 - fine, but I tweaked my shoulder lifting off
290 x 7 - another trash result

Cable Rows (pronated grip)
120 x 8, 8
140 x 8, 8
Shoulder hollerin’ the whole time

Incline Press
175 x 50 total - Malcolm X style (8, 8, 8, 6, 6, 6, 5-3 rp)
15 minutes

Triceps rope pulldown -3 sets

Face Pulls - 3 sets

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Tuesday, August 31, 2021

2.4 mile sunset walk

Wednesday, September 1, 2021

1 mile walk to gym, plus stretching

Deadlift
135 x 8
185 x 5
225 x 5
260 x 5
295 x 3
330 x 1
380 x 1 - Adequate single
330 x 10 - Nice lungbuster set

Chest Supported T-Bar Row
95 x 50 total Malcolm X style (12, 10, 9, 8, 6, 5)

Lat Pulls - 4 sets of 8 or so

1 mile walk home

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Thursday, September 2, 2021

Early morning 20 minute stationary bike

Lateral Raises - 3 sets
Face Pulls - 3 sets

Friday, September 3, 2021

OH Press
Bar x 15
95 x 4, x 4
115 x 5
135 x 3
155 x 5
175 x 3
195 x 1
225 x 1 - all grind, no snap at the bottom. My head is not in this,
195 x 6 - Inadequate
175 x 5 - let’s pyramid down
155 x 5

Hammer Strength Decline Bench
186 x 23, 16, 11 (3-50 method)

Chin Ups, Assisted
115#, 100#, 85#, 70#, 55# x 5 each
40# assist x 4
25# assist x 3

Rear Delt Flye Machine
3 sets

Abench Crunch Thingie - some for a few

Crunched for time so I fit this in under an hour

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Saturday, September 4, 2021

3 mile sunset walk

Sunday, September 5, 2021

Lengthy Warm-up

Squats TM 325 (Yes, I’m repeating)
Bar x 10
135 x 5
165 x 5
195 x 3
215 x 5
245 x 5
275 x 1
315 x 1 - Felt good
275 x 12 - I was really locked in, and every single one was solid. Good test for my lungs, too. They gave out long before my legs were going to.
245 x 2 - And there’s the hip tweek. Racked it here. I really wanted to pyramid down to build work capacity, but I’d like my cranky hip to live to fight another day.

RDLs
225 x 8 x 4
Actually spent most of my energy tidying up the rack area. It pissed me off to no end how little respect other gym members have for the equipment. Buried change plates, 45s racked on the top pin (6 feet up), J-cups with securing pins broken.

Leg Curlz
100 x 15, x 12, x 10

Hammer Strength High Pulldowns
80/arm x 12 x 3 sets
I love these

I also did some lightweight carries. A lot of the plates get moved from the main free weight area to the new power racks (that has bumper plates, but not really enough) and I felt I needed to bring balance to the force…

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Sunday, Sept 5, 2021, Part II

3 mile sunset walk

Monday, September 6, 2021

20 minutes stationary bike
Cable Lateral Raises
Face Pulls

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Tuesday, September 7, 2021

Sunrise 1.5 mile 20# Weight Vest Walk

Afternoon:
Bench Press TM 310
Bar x some
135 x 10
175 x 5
205 x 5
235 x 5
265 x 1
315 x 1
265 x 11 - Middling Effort. Realized that from obtaining possession of the bench to this top set was only 9 minutes…
235 x 5
205 x 10 Petered out pyramid

Incline Bench
185 x 8, x 7
155 x 8, x 7

BB Rows
185 x 6 x 4

Triceps Rope Pulldown
2 sets

So I’ve had some mediocre output on my money sets, and I have to consider that I am operating in a bit of a caloric deficit. Nothing major, but I’m sure it’s going to add up. I’m down about 12 lbs since early July.

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Wednesday, September 8, 2021

3 mile sunset walk - oppressively hot

Thursday, September 9, 2021

2+ mile sunset walk - hot, humid and got home just in time to avoid thunderstorm and downpour.

Friday, September 10, 2021

1 mile walk to gym

Deadlift TM 355
135 x 5
185 x 5
230 x 5
270 x 5
300 x 1
350 x 1
300 x 12
270 x 5
230 x 5

Pull ups, Assisted - Neutral grip
#115 assist x 5
#100 assist x 10, 10, 8, 7

Crunch machine thing x 50ish

1 mile walk home

Note: Weighed in at 267# down from 285 in early July.

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Saturday, September 11

WaLRUS Circuit

5 X thru, 20# Vest

Squats x 10
KB swings (53#) x 10
Pushups x 10
KB rows (53#) x 5 each
Band Pull-aparts x 20

  • took 18 minutes

20 minutes stationary bike, cruising speed (4.4 miles)

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Sunday, September 12, 2021

OH Press TM 205
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 1
195 x 1
175 x 10
155 x 5
135 x 10

Chest Supported T-Bar Row
80# x 8 x 4 sets

Hammer Strength Decline Press
186 x 10 x 5 sets

Cable Lat Pulls (Individual handles)
120 x 10 x 4

Rear Delt Flye machine - 3 sets

Triceps Rope Pulldown - 3 sets

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