Atlas Hugged: On the Fat Side > Well Rounded

Training Training Logs
341

PULL 1 yesterday
bent curls 50 x 3 x 12
db sldl 50,55, 60 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 2 x 12, 12 x 12
chest rows 30 x 2 x 10, 35 x 10
bb shrug 115 x 2 x 15, 120 x 15
seated hammer curl 15 x 3 x 10
bb curl 40 x 2 x 10, 45 x 10
seated calves 50 x 3 x 10

Conditioning today
I wanted 6 sets of conditioning… should have probably done sprinting earlier to protect the hammie.
I took a pretty good rest between rests, maybe 3 minutes, walking and stretching. This took a lot longer than bike sprints or even ground sprints.

Set 1
3 pull ups
2 x 20yd tire flips

3 x 20yd clean and chest tire throws,
super set with 20 yd sprints

2 x 20 yd overhead backward tire throws, 1 20 yd clean and press chest tire throw
super set with 20 yd sprints

set 2
2 pull ups
2 x 20 yd tire carry and chest throw

tire clean, knee high 2 tire step, tire drop and clean x 4-5
tire clean, knee high 2 tire step, tire overhead backward throw x 3-4

2 x 20 yd tire carry and chest throw
superset with 3 x 20 yd sprints

set 3
1 pull up
10 yd tire sprint, 20 yd overhead backward throw, 20 yd sprint

3 chin ups
3 x 20 yd tire clean and chest throws
superset with 20 yd runs

2 chin ups
20 yd sprint, 20 yd tire clean and chest throw
20 yd sprint, 20 yd tire clean, carry, and chest throw
1 chinup
20 yd sprint, tire overhead backward throw, tire clean carry, and chest throw

easy bike ride for rest

2 x 5 yd sprints, but I got cramps, so that was enough

342

Seemed to have recovered ok from yesterday, though I missed some of my arm reps and my back is feeling iffy.

PUSH 2

Leg Press
2 x 6 plates, 3 x 8, x 20

1 chin up

3/4 Inc DB
50 x 4 x 10

Decline Smith
80 x12, 85 x 2 x 12

Pec Deck
35 x 2 x 15
40 x 15
too heavy

DB PRess
40 x 10
45 x 10

bentover lat raise
15 x 4 x 15

lat machine
7.5/side x 2 x 25
10 x 25
last set was a lot of breathers

v-grip pushdown
I don’t even know… new machine w/ unreadable weights. Put it on what looked like 95 and it felt like 150.

standing calves
60 x 3 x 12

2 neutral pullups

343

PULL 2

seated leg curls
50 x 12, 60 x 2 x 12

DL
205 x 5

3/4 DB SLDL
50 x 10, 55 x 2 x 10

BB Row
95 x 3 x 10, 100 x 10

Chindown
11 x 2 x 12, 12 x 12

DB shrug
60 x 3 x 10

BB Preacher curl
50 x 3 x 10

Reverse EZ
15 x 3 x 15 w/ clips

344

PULL 1
lying curls 60 x 4 x 12
db sldl 55 x 2 x 12, 60 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 2 x 12, 12 x 12
chest row 30 x 2 x 10, 35 x 10
bb shrug 115 x 3 x 15
seated hammer 15 x 4 x 15
bb curl 40 x 3 x 12
abs 2 x 21, 22

345

I began an ELEL cycle a couple days ago because this week is busy and I need to focus the next 2 days. My weight has gone down to 204, so new macros

Training days
Meal 1 - 45mins pre workout: 40p, 15c, 10f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 40c.
Meal 3 : 40p, 12f
Meal 4: 35p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 15f

Off
Meal 1 : 40p, 20f
Meal 2 : 40p, 20c, 10f
Meal 3 : 40p, 17f
Meal 4 : 40p, 13c, 10f
Meal 5 : 30p, 17f
Meal 6 : 40p, 15f

346

PUSH 2

Leg Press
6 plates, 4 x 8, x 20

3/4 Inc DB
50 x 4 x 10

Decline Smith
85 x 3 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 10
45 x 10
pushed the last 2

bentover lat raise
15 x 4 x 15

lat machine
7.5/side x 2 x 25
10 x 25
last set was a lot of breathers

v-grip pushdown
90 x 2, 100 x 2 x 12

donkey calves
60 x 3 x 8

2 neutral pullups

pec deck
40 x 1 min iso hold

347

PULL 2

seated leg curls
60 x 3 x 12

DL
210 x 5

3/4 DB SLDL
55 x 3 x 10

BB Row
95 x 2 x 10, 100 x 10, 95 x 10

Chindown
11 x 2 x 12, 12 x 12

DB shrug
60 x 3 x 10

DB hammer curl
15 x 3 x 12

Reverse EZ
15 x 3 x 15 w/ clips

348

Squat
170 x 10, 175 x 2 x 10

leg ext
55 x 15, 60 x 15

flat db
50 x 4 x 12

inc bb
115 x 3 x 8

side lat
15 x 4 x 10

rev. pec deck
35 x 10, 40 x 2 x 10

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 3

donkey calves
60 x 3 x 8
wide

349

PULL 1
bent curls 50 x 2 x 12, 55 x 12
db sldl 55 x 12, 60 x 2 x 12
db row 40 x 2 x 10, 45 x 10, heVY
pulldown 11 x 12, 12 x 12, 11 x 12
chest row 30 x 2 x 10, 35 x 10
bb shrug 115 x 2 x 15, 120 x 15
seated hammer 15 x 2 x 15, 12.5 x 15, 10 x 15 should have been 4 x 10
bb curl 40 x 3 x 12
abs 22, 21, 22

350

PUSH 2

Leg Press
4 x 8 pl x 20

3/4 Inc DB
50 x 4 x 10

Decline Smith
85 x 3 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 10
45 x 10

bentover lat raise
15 x 4 x 15

lat machine
7.5/side x 2 x 25
10 x 25

v-grip pushdown
9 x 2 x 12, 10 x 2 x 12

seated calves
60 x 3 x 8

2 neutral pullups

351

New Macros

Training days
Meal 1 - 45mins pre workout: 40p, 15c, 13f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 43c.
Meal 3 : 40p, 13f
Meal 4: 35p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 15f

Off days
Meal 1 : 40p, 20f
Meal 2 : 40p, 20c, 10f
Meal 3 : 40p, 20f
Meal 4 : 40p, 15c, 10f
Meal 5 : 30p, 17f
Meal 6 : 40p, 16f

PULL 2

seated leg curls
60 x 2 x 12, 65 x 12

DL
215 x 4
Could have done more, but shitty form

DB SLDL
55 x 2 x 10, 60 x 10
should have done 3/4

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 3 x 12

DB shrug
60 x 3 x 10

DB hammer curl
15 x 3 x 12

BB Preacher
50 x 3 x 10

feeling bloated

352

PUSH 1
Squat
175 x 3 x 10
left knee bugging me a bit

leg ext
60 x 2 x 15

flat db
50 x 4 x 12

inc bb
115 x 2 x 8, 120 x 8

side lat
15 x 4 x 10

rev. pec deck
40 x 3 x 10

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 3, held the top and bottom on last rep

did a little jogging after and some walking… back was kind of bugging me.

353

PULL 1
seated curls 50 x 3 x 10, 55 x 10
db sldl 60 x 3 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 2 x12, 12 x 12
chest row 30 x 2 x 10, 35 x 10
bb shrug 115 x 2 x 15, 120 x 15
seated hammer 15 x 4 x 10, up
bb curl 40 x 3 x 12
abs 3 x 22

no warmup today

weighed in at 206… 2 nights staying up late

354

PUSH 2

Leg Press
4 x 8 pl x 20, 9 x 20

3/4 Inc DB
50 x 3 x 10, 55 x 10

Decline Smith
85 x 3 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 10
45 x 10

bentover lat raise
15 x 4 x 15

lat machine
7.5/side x 2 x 25
10 x 25

v-grip pushdown
9 x 2 x 12, 10 x 2 x 12

lying tricep ext
10 x 12, 15 x 12, 10 x 15

standing calves, wide
60 x 4 x 12
greasing the groove

355

PULL 2

bent leg curls
60 x 12, 65 x 2 x 12

DL
195 x 5
reset, form still felt off. focused on keeping shoulders back

3/4 DB SLDL
55 x 10, 60 x 2 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 3 x 12

DB shrug
60 x 3 x 10
shoulders back, up

BB Preacher
50 x 3 x 10
standing

reverse ez curl
15 x 3 x 15

356

The other day, did a bunch of grocery shopping (I walk, so it’s basically loaded carries) and ended it w/ some mobility work and 2 x 22, 1 x 23 flat knee raises. IT bands felt odd after.

Today, back felt crappy after 2 days of hauling groceries, but I went through anyway… strength is coming back.

PUSH 1
Squat
175 x 2 x 10, 180 x 10
Heavier weights are making it easier to sit between the hips.

leg ext
55, 60 x 15

flat db
50 x 3 x 12, 55 x 12

inc bb
115 x 2 x 8, 120 x 8

side lat
15 x 4 x 10, maybe up

rev. pec deck
40 x 3 x 10, up

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 2 x 3, 1 x 4

Donkey calves
60 x 6-8 x 12
greasing the groove, narrow stance

357

PULL 1
lying curls 60 x 3 x 12, 65 x 12
db sldl 60 x 2 x 12, 65 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 2 x12, 12 x 12
bb shrug 115 x 2 x 15, 120 x 15
chest row 30 x 3 x 10
seated hammer 15 x 3 x 10, 17.5 x 10
bb curl 40 x 3 x 12

358

Baselined quick this week

new macros
Training days
Meal 1 - 45mins pre workout: 40p, 17c, 13f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 47c
Meal 3 : 40p, 13f
Meal 4: 35p, 20f
Meal 5 : 30p, 18f
Meal 6 : 40p, 15f

Off days
Meal 1 : 40p, 20f
Meal 2 : 40p, 20c, 13f
Meal 3 : 40p, 20f
Meal 4 : 40p, 17c, 10f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

359

PUSH 2

Leg Press
3 x 8 pl x 20, 2 x 9 x 20

3/4 Inc DB
50 x 2 x 10, 55 x 2 x 10, stay

Decline Smith
85 x 3 x 12, up

Pec Deck
35 x 3 x 15

DB PRess
40 x 10
45 x 8

bentover lat raise
15 x 4 x 15

lat machine
15 x 2 x 25, 17.5 x 25
new machine, better pump

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

360

day 4, no rest days

PULL 2

seated leg curls
60 x 12, 65 x 2 x 12

3/4 DB SLDL
55 x 2 x 10, 60 x 2 x 10

Chest supported row machine
100 x 4 x 10

Chindown
120 x 2 x 12, 120 x 14

DB shrug
60 x 2 x 10, 65 x 10
shoulders back, up

seated hammer curl
15 x 3 x 12

reverse ez curl
15 x 3 x 15

donkey calves
60 x 3 x 12