Healing The Fatassedness

Tuesday, October 25, 2022

2.4-mile evening walk

Wednesday, October 26, 2022

Squats
135, 185, 225, 275, 315 x 5

OH Press
95, 115, 135, 155, 175 x 5

Deadlift
135, 225, 275, 315, 365 x 5

Chest Supported T-Bar Row
45, 70, 90, 115, 135 x 5

​​​​​​​EZ Bar Curlz 70# x 10, 8, 7

1 Like

Thursday, October 27, 2022

2-mile walk +20lb weight vest - good to drag this thing out.

Friday, October 28, 2022

Squats
135, 185, 225, 275, 315 x 5

Bench Press
135, 185, 225, 245, 275 x 5
305 x 3 - this came out of nowhere.

Deadlift
135, 225, 275, 315, 365 x 5
The set at 315 was a “hook grip” PR - I find value in medical tape

Chins/Dips super-set

Chins, Assisted
70#, 55#, 40#, 25# x 5
BW x 3 - I was pretty wasted by this time

Dips BW 4 x 10

EZ Bar Curlz 70# x 8, 8, 8

Closed the gym down on a Friday night. Still couldn’t get on the Rear Delt Flye machine.

1 Like

Saturday, October 29, 2022

3.4-mile walk +20lb weight vest in 59 minutes

0.53-mile run with +20lb weight vest (5:50) - on a treadmill
I was doing fine, but my arm bumped the safety button, and the whole thing came to a stop. Old machine that takes too damned long to set up, so I just stopped there.

1 Like

Sunday, October 30, 2022

Expanded warmups with speed rope, stretching and foam roller

Squats
135, 185, 225, 275, 315 x 5

Bench Press
135, 185, 225, 255, 285 x 5

Deadlift
135, 225, 275, 315 x 5 - all hook grip
365 x 1 - hook grip, but this went poorly, and I didn’t have enough in my legs to try to continue the set with straps. Autoregulation is not a bad thing here.

Lat Pulls (very wide grip with body english) - 5 sets

EZ Bar Curlz 70# x 10, 8, 7

Rear Delt Flye machine - 3 sets

Triceps Reverse Pulldowns -3 sets

Last week I watched two different monsters do their lat pulls with the lean-back-momentum move. They are impressive specimens, plus Jeff Cavalliere says it’s wrong, so I thought it would be worth taking for a spin…

2 Likes

Sunday thru Wednesday I was sick… I toughed it out Sunday, but by Monday I was couch-trash.

Wednesday, November 2, 2022

30 minutes stationary bike cruising speed. Had to move something.

Thursday, November 3, 2022

Squats
135, 185, 225, 275 x 5

Bench Press
135, 185, 225, 255 x 5

Lat Pulls (neutral grip) - 5 sets

Leg Curlz - 3 sets

2.25-mile evening walk

It was good to move again, but I could feel I was not all there.

2 Likes

Friday, October 4, 2022

2-mile walk +20lb weight vest

1-mile lunchtime walk

Saturday, October 5, 2022

Squat
135, 185, 225, 275, 315 x 5 - top set was tough and slow

Bench Press
135, 185, 225, 255, 285 x 5 - last rep on top set was grinder

Deadlift
135, 225, 275, 315, 365 x 5 - top set was fast

Chest Supported T-Bar Row
45, 70, 95, 105, 120 x 5

EZ Bar Curlz
70# x 10, 9, 9

Worked through this slowly. Literally and hour+20 to get it done.

2 Likes

Sunday, October 6, 2022

30 minutes stationary bike

Monday, October 7, 2022

1830 workout

Squats
135, 185, 225, 275, 315 x 5 - went ok

Bench
135, 185, 225, 255, 285 x 5 - last set a tad slow

Deadlift
135, 225, 275, 315, 365 x 5 - ok

Wide Grip Lat Pulls x 5 sets

EZ Bar Curlz 70# x 10, 9, 7

Late start, plus big crowds. I was pretty tuckered out by the end…

2 Likes

OK. That was a lot of fun. Maybe I could’ve kept it up for a couple more months. But it’s time to get back to original 5/3/1.

Wednesday, November 9, 2022

Squats TM 310 Week 1
135, 185
205 x 5
235 x 5
265 x 15 - Legs were willing. Lungs and heart said “rack it”

RDLs
135, 185, 225
245 x 12

Leg Curlz - 3 sets on the heavy side

Hammer IsoLateral Pulldowns - 4 sets, worked up to 135/side.

EZ Bar Curlz - 70# x 10, 9, 8

I bitch incessantly about the lack of courtesy in my gym, which is skewing younger and younger. Today some broccoli-headed twat tried to lecture me. When I jumped on the leg curl, the fucker walked up and pointed at the bag and belt underneath the adjacent machine. “I was here man. See my bag there?”

"Yeah, it appears to be under that machine, bro.

“I’ll let you have it… but next time, when you see a bag, look around.”

Fuck him. and every broccoli-haired twat like him.

2 Likes

Thursday, November 10, 2022

3-mile walk

Friday, November 11, 2022

Warmup with speed rope, foam roller, stretching

Bench Press TM 280 week 1
135 x 10
185 x 5
210 x 5
240 x 14

BB Rows
Bar, 95, 135, 165, 185 x 5
205 x 8

Hammer Strength Iso Incline Press - 3-50 Method
148 x 24, 13, 9 (46)

BW Dips x 10, 8, 7

EZ Bar Curlz
70# x 10, 9, 8

DB Lateral Raises and Rear Delt Flyes - 3 sets each

Felt a little rushed because I got called back to work due to another department’s tardiness. I left a trail of chalk dust and protein farts back at the office in retaliation.

2 Likes

Saturday, November 12, 2022

2-mile walk + 20lb weight vest (free range)

0.97-mile run + 20lb weight vest (treadmill)

  • Hit the safety plug at 0.84 and reset the goddamn thing to try to finish the mile. Bumped the stupid plug again at 0.97 and gave up.

Sunday, November 13, 2022

Warmups with speed rope and stretch - short and sweet

Deadlift TM 335
135, 185 warmups
225 x 5
255 x 5
285 x 20 - Rep PR, I guess. I’ve never intentionally done a set of DLs for 20, so here it is.

Leg Extensions
Work-up sets to 3 hard sets

Precor Abench Crunch Machine - A bunch, forgot to count - like 50 or 60

Lat Pulls, Very Wide Grip - 3 sets to failure

EZ Bar Curlz - 70# x 10, 10, 7

2 Likes

Monday, November 14, 2022

50 minutes stationary bike - 12 imaginary miles

Tuesday, November 15, 2022

Stretches, Light Band Face Pulls

OH Press TM 175
Bar, 95
110 x 5
130 x 5
150 x 13 - awfully ugly
135 x 5 x 5
Obviously, time off the press showed here. My TM is so low, I struggled with plate math and proper loading. Lowest TM since April 2016.

BW Pullups x 7, 5, 5, 4
BW Dips 10, 10, 10

Chest Supported T-Bar Row - 3 sets (I think 85# x 8, 8, 12)

Triceps Rope Pulldowns - 3 sets

Shoulder Fun:
Rear Delt Raises - 3 sets
Lateral Raises - 3 sets
Plate Raises (overhead) 1 set of 40

Still in and out in just over an hour - despite the crowds. The dearth of warm-up sets on the presses cut some time. Not intentional, but I haven’t loaded 110 or 130 on a bar, ever.

2 Likes

Wednesday, November 16, 2022

50 minutes stationary bike, 12 miles to nowhere

BW Squats 5 x 10
Band Pull Aparts x 100

Our apartments have a little hotel-style gym, with a handful of machines, cardio implements, and cables. I took my stepson there to work on some upper body strength. No leg machines, so I did the BW squats with him to lead by example.

2 Likes

Thursday, November 17, 2022

Some quick stretching

Squat TM 310 week 2
Bar, 135, 185

220 x 5 (5 on week 2? Derp)
250 x 3
280 x 12

RDLs
135, 185, 225

260 x 10

Leg Curlz - 3 sets

Hammer Strength Iso Lateral Pulldowns
210 x 10 x 3 sets

Rear Delt Flyes - 3 sets

2 Likes

Friday, November 18, 2022

2.5-mile walk +20lb weight vest

Saturday, November 19, 2022

warmup with speed rope, foam roller and stretching

Bench Press TM 280
Bar, 165, 165 (misload 2nd warmup set)
195 x 5
225 x 3
250 x 11

DB Decline Press (slight)
65#s x 18, 12, 12

DB Rows
85#s x 10 x 4 sets

Hammer Strength Iso Row
204 x 10 x 3 sets

Triceps Rope Pulldown - 3 sets

Band Face Pulls - 3 sets

2 Likes

Monday, November 21, 2022

Deadlift TM 365
135, 225 x 5
265 x 3
295 x 3
330 x 10
Last week I looked at the wrong sheet and ended up with absurdly light weights. Back on track this week.

Leg Press
478 x 8
568 x 8, 7

Leg Ext - 3 sets

Lat Pulls - 5 sets

Preacher Curlz - 3 sets

2 Likes

Tuesday, November 22, 2022

50 minutes stationary bike - 12.5 miles to oblivion

Wednesday, November 23, 2022

OH Press TM 180 week 2
Bar, 95, 105 x 5
125 x 5
145 x 3
155 x 11 - ok

BW Dips x 12, 10, 10, 10, 8

Chin Ups, Assisted
70# assist x 8
55# assist x 8
40# assist x 8, 8, 7

Chest Supported T-Bar Rows
45, 70 x 6
90 x 8, 8, 8

Triceps Rope Pulldowns - 3 sets

Face Pulls - 4 sets

Lateral Raises - 3 sets

2.5-mile walk

2 Likes

Thursday, November 24, 2022

45 minutes stationary bike -11.5 imaginary miles

Friday, November 25, 2022

Brief warmup

Squat TM 310 week 3
Bar, 135, 175, 205
235 x 5
265 x 5
295 x 10

RDLs
135, 185, 225
275 x 10

Leg curls - 3 sets

Hammer Strength Reverse Grip Pull-downs
180 x 10 x 3 sets

EZBar Curlz 70# x 10, 10, 7

3 Likes

:bangbang:

Amazing! Nice work.

Thank you. I’ve hit that now and then, but it was way more challenging after Thanksgiving excesses and the holiday-associated lounging. I was actually pretty stoked after.

1 Like

Monday, November 28, 2022

Bench Press TM 280 week 3
Bar, 135, 165, 185
205 x 5
235 x 3
265 x 7 - not really good.

DB Incline Press (15 deg)
70#s x 15, 12, 9

BB Rows
135, 165, 185, 205 x 5

Lat Pulls (neutral grip) - 4 sets

Triceps Rope Pulldowns - 4 sets (50 reps)

Face Pulls - 3 sets

1 Like