T Nation

Healing The Fatassedness

Tuesday, September 14, 2021

Sunrise Walk 1.6 miles with 20# vest

Afternoon

Squats TM 325
Bar x 10
135 x 5
185 x 5
225 x 3
225 x 5
260 x 5
295 x 1
325 x 1 - dutifully executed
295 x 10 - satisfactory

Pull Ups, Assisted
Assist 115#, 100#, 85#, 70#, 55#, 70#, 85# x 5 each (35 total)

Back Raises
BW x 10 x 5 sets

Abench Crunch Machine x a bunch

This was an efficient and adequate workout. An even hour start to finish. Not bad for a crowded-as-fuck Tuesday.

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Wednesday, September 15, 2021

Early AM - Stationary Bike 20 minutes

Sunset 2 mile walk

mini WaLRUS circuit

@BW - 5 x thru
KB Swings (53#) x 10
Pushups x 10
Band Pull Aparts x 20

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Thursday, September 16, 2021

Sunrise 2 mile walk with 20# vest

Afternoon

Bench Press TM 310
Bar x 15
135 x 8
185 x 5
215 x 5
250 x 3 - It is 3’s week after all
280 x 1
310 x 1 - Nicely taken
280 x 10 - I was reminded at the end of the set that I had a flu shot yesterday.
215 x 50 Malcolm X style (8, 8, 8, 7, 6, 5, 4, 4)

BB Rows
135 x 5
165 x 5
185 x 5
205 x 5 x 3 sets

Triceps Rope Pulldown
3 sets

Face Pulls
3 sets

Nice little beat down

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Friday, September 17, 2021

Early AM 20 minute stationary bike

Intended to do a WaLRUS circuit when I got home from work, but the day was so shitty, I had a stomach ache from all the stress. So instead, I went and sat in the hot tub. It was set in energy saving mode so it was lukewarm - another disappointment.

Saturday, September 18, 2021

Warm Up
Deadlift TM 325
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
325 x 3 x 3

Front Squats - first time in, like, 4 years
135 x 2
155 x 2
175 x 2
195 x 2 -yikes
Nope. I still hate front squats.

Pull-Ups, Assisted (neutral grip)
Assist with 115#, 100#, 85#, 70#, 55#, 40# each x 5

After the strong 5 with 40# I went bodyweight, and could barely get 1. Hung for about 10 seconds at the halfway point and did a slow eccentric.

Machine Curls -4 sets

crunch machine x 50 or so total

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Sunday, September 19, 2021

WaLRUS circuit with 20# vest
5 x each

KB 53# Swings x 10
Vest Squats x 10
Vest Pushups x 10
KB 53# Rows x 5 each arm
Band Pull Aparts x 20

Started off with a bang - then dragged thru the finish - Just under 18 minutes

It’s nothin’ fancy, but it’s honest work.

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Monday, September 20, 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 10 - That’s more like it!
165 x 3
145 x 8

Hammer Strength Decline Press
186 x 8 x 8 sets - 30 sec rests - smoked

Chest Supported T-Bar Rows
105 x 8 x 4 sets

Lat Pulls - 4 sets

Crunch machine thing - x 50 total

The top Press set felt beastly, and I hadn’t been feeling that way lately. Experiencing a swirl of stupid at work lately, and it felt fucking awesome to take it out on some iron, mean mugging little gym bros waiting for my rack, lasciviously leering at booty girls… it was a great hour and fifteen minutes to be alive.

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Tuesday, September 21, 2021

Early AM 20 minute stationary bike ride

Sunset 2 mile walk

Wednesday, September 22, 2021

Early AM 1.6 mile 20# Vest Walk

Afternoon
Squats TM 325
Bar x some
135 x 6
185 x 3
225 x 3
245 x 5
275 x 3
315 x 1
345 x 1
315 x 7 - Satisfactory

Pull-ups, Assisted
Assist w/ 115#, 100#, 85# x 5 each
#70 x 8, x 7

Back Raises w/ 10# plate above head x 50 total

Rear Delt Flye Machine - 3 sets

Abench Crunch Machine - x 50 total or so

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Thursday, September 23, 2021

AM stationary bike ride 20 minutes

Friday, September 24, 2021

1 mile walk to gym

Bench Press TM 310
Bar x 15
135 x 8
165 x 5
195 x 5
235 x 5
265 x 3
295 x 1
325 x 1
295 x 8 - Adequate
265 x 3
235 x 12

BB Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 x 3 sets

Hammer Strength Incline Press
3 or 4 sets of 10 with 188, I guess

Walk home 1 mile - in the dark.

Frustrated because I have to wait for every apparatus I want to use. It’s Friday night for fuck’s sake, but I guess people want their teens out of the house, so they drop them off in groups at the gym. My valuable hard-work time is their fuck-around and socialize time. FUCK THAT

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