T Nation

Healing The Fatassedness

Tuesday, October 19, 2021

Early morning 1.5 mile weight vest walk

Afternoon
OH Press TM 210
150 x 3
170 x 3
190 x 8 - Decent little grind

Inverted Rows x 52 (10, 10, 10, 8, 7, 7)

Goblet Squat 60lb x 10 x 5 sets

Triceps Rope Pulldown - 2 sets

Face Pulls - 3 sets

3 Likes

Thursday, October 21, 2021

Squats TM 335
255 x 5
285 x 3
320 x 6 - Coulda/shouda - Oh, it was ok.

BW Dips
5 x 10

Assisted Pull Ups
115# x 5, 100# x 5
85# assist x 9, 7, 5

Precor Abench Crunch x 18, 16, 16

My bodyweight has hovered at around 260lb this week, down from my PR,er, all-time high of 285 back in April. I’m averaging only 5 hours of sleep nightly and am having trouble staying consistent with the AM conditioning (weight vest walks or stationary bike).

2 Likes

That’s amazing progress—keep up the good work! (But don’t burn yourself out, either. It’s a balancing act, no doubt.)

1 Like

Friday, October 22, 2021

Early morning 1.6 mile 20# weight vest walk

PM - I intended to do something with the KB, but I just fell asleep on the couch instead.

Saturday, October 23, 2021

Bench Press TM 315
235 x 5
270 x 3
300 x 7 - Fair to middling.

DB SLDL
80# DBs x 10 x 5 sets

Chest Supported T-Bar Rows
80 x 10 x 5

Triceps Rope Pulldowns - 2 sets

Face Pulls - 3 sets

3 Likes

Sunday, October 24, 2021

Mid-day stroll - 3 miles in 54 minutes

Monday, October 25, 2021

AM - 20 minutes stationary bike

PM-
Deadlift TM 365
Warm ups with 135, 185, 225, 225 - all well and good
275 x 5 - this seems to be a prudent stopping point

On Saturday I somehow tweaked my back near the tailbone while doing DB RDLs. Didn’t think a whole lot of it, and by Monday morning I seemed to be past it. On my first work set (275) it felt fine pulling, but not so much standing up with the weight. Then I quickly stiffened up. Unloading the bar sucked, but I’m not a little bitch that gonna leave it for someone else…

Moved on

BW Dips x 51 total (18 - PR, 10, 9, 7, 7)

BW Pike Pullups (TRX) -(10, 10, 8, 7) it was handy and next to the dips - I bet I looked like a dork, but my lats are sore this morning so I guess it was worth something.

Precor Abench Crunch recliner - mostly to stretch my back

Kind of a bummer not to finish this cycle out strong, especially since I’ve been feeling more confident with my DLs. Losing 20+lbs moves some girth off the belly and setting up is a ton easier without blubber squeezing out all over my belt.

I fear Pressing might be a no go Wednesday. I may just deload now and finish the cycle when the back is for-sure better.

2 Likes

wish you a speedy recovery

1 Like

Wednesday, October 27, 2021

20 minutes stationary bike

Thursday, October 28, 2021

Pre-sunrise 2 mile walk

PM
Machine weights only
Real short rests

Lat Pulls - 6 or 7 sets
Seated Shoulder Press - 6 or 7 sets or so
Cable Row (pronated) - 4 sets
Cable Lateral Raises - 3 sets
Quad Extensions - 2 sets of 20
Leg Curlz - 2 sets of 20

Used the little gym at my apartments to keep me away from barbells, and so I wouldn’t have to deal with crowds. The point was to keep moving and build a little muscle in the process. I didn’t hate the workout. Back still hurts - but just when I lean a touch forward, like to wash my hands at a sink for example.

A cynic would simply suggest I not wash my hands.

2 Likes

Tuesday, November 2, 2021

AM - sunrise walk 2 miles

PM
Bench Press
Warm up - Bar, 135, 185, 225 x 5+
245 x 5
275 x 3
305 x 4
305 x 4 - barely, yikes!
295 x 4
295 x 4

Fat Man Rows
BW x 10 x 5 sets

Got there late, so called it here. Crowded as fuck for some reason, and all the benches were taken. One by a guy doing ab twists with a bar…even when I finally got another bench, he kept going - the entire time I was benching!

2 Likes

Wednesday, November 3, 2021

2 mile early AM walk

Thursday, November 4, 2021

2 mile early AM walk

PM
Deload and Back Test

Squats
Bar, 135, 165, 195 warm ups
225 x 5
255 x 2 - Good enough, but I’ve got really tight hips

Deadlift
135, 185 Warmups
225 x 3 x 3
275 x 2 x 2 - That’s all the back testing for today.

Frustrated and tired, I just went home here. I had to wait 20 minutes to get a spot to deadlift and I was cold again and needed to completely re-warm up. I was already in a horribly dark mood when I got here, and it was worse when I left.

I guess I should just be happy that my back seems to be healing.

Also noting that for the first time in 6 years my body weight is below 260lb, down almost 25 pounds from my “PR” in April of 284lb.

5 Likes

Congrats on your progress. This is awesome.

1 Like

Thank you, and honestly I don’t know whether to credit some relatively small changes I have made, or the new meds the doctor has prescribed… maybe both?

Either way I’ll take it, as I don’t feel like I’m depriving myself while making steady and slow progress. Well, except for the $85 a month for the new med… that’s the sacrifice.

1 Like

Friday, November 5, 2021

2 mile evening walk

Lat Pulls
4 warm up sets
4 x 8 work sets

BW Pull Ups x 3
BW Pull Ups x 3 (neutral grip) - This, I’m kinda proud of.

Nice little way to complete my half-assed work out from last night.

2 Likes

Saturday, November 6, 2021

OH Press TM 210
160 x 5
180 x 3
200 x 4 - Not up to par today

Chest supported T-bar row
90 x 8 x 4 sets

KB Goblet Squat
60# x 10 x 4 sets - legs still woefully sore from Thursday’s deload workout - bizarre

Triceps rope pulldown - 3 sets

Face Pulls - 3 sets

My sad effort on the press top set is all the evidence I need that weight loss kills strength. The good news is I weighed in at 256.8 last night

2 Likes

Sunday, November 7, 2021

3.5 mile Sunday walk in the park. 65F. Took under an hour. Nice breeze. Cloudy. and the trail was empty since everyone was home watching football.

2 Likes

Monday, November 8, 2021

Lengthy warm-up/ foam roll/ stretching

Squats TM 325
Warm ups Bar/135/165/195
215 x 5
245 x 5
275 x 5
215 x 5 x 5

Assisted Chin Ups
100, 85, 70# x 5 each
BW x 3

BW Dips x 50 total (12, 10, 10, 7, 6, 5)

53# KB Swings x 75 total

Dropped my TM a few steps to go back to the base program. It’s not a ton of volume, but more than I’ve been doing the past few years. Tomorrow will suck.

2 Likes

Tuesday, November 9, 2021

2 mile evening walk

Wednesday, November 10, 2021

Bench Press TM 315
Warmup w Bar, 135, 175
205 x 5
235 x 5
270 x 5
300 x 2 -Joker
205 x 5 x 5 FSL, 1 min rests

Inverted Rows
5 sets of 10

Precor Abench Crunch x 50

Pushups x 50 (supersetted with crunches)

Good, and efficient - under 40 minutes start to finish (excepting the 15 minutes waiting for a bench to open up)

2 Likes

Thursday, November 11, 2021

3 mile evening walk

Friday, November 12, 2021

Deadlift TM 345
Warm up 135, 225
225 x 5
265 x 5
295 x 5
330 x 1 Joker
225 x 5 x 5 FSL

Lat Pull (Neutral grip) x 54 total

BW Dips x 51 total

Efficient Friday

2 Likes

Sunday, November 14, 2021

OH Press TM 205
Warmup with bar, 95, 115
135 x 5
155 x 5
175 x 5
135 x 5 x 5 FSL

Chest-Supported T-Bar Row
90# x 10 x 5 sets

BW Back Raises
5 sets of 10

Face Pulls - 3 sets

Triceps Rope pulldown- 3 sets

2 Likes

Monday, November 15, 2021

Early morning 1.75 mile 20# weight vest walk

Tuesday, November 16, 2021

Early morning 1.75 mile 20# weight vest walk

Went about 20 minutes earlier that normal, and 2 different drivers slowed down to check me out. Why does a weight vest need to look like pseudo-tactical gear? And at 0520 you get no friendly neighbor wave from me, just a blank stare…

PM
Warm up, stretch

Squats TM 325 (week 2)
Warm up with Bar, 135, 185
225 x 5
265 x 5
295 x 5

Wendler’s NOVember Challenge
In 20 minutes:
Squat 225 x 50 total
BW Pushups x 105

FML tomorrow

Hammer Strength High Pulldowns - 4 sets - all I had left to muster.

2 Likes

And here I thought it was just mine… good to know I’m not the only one!

1 Like