Healing The Fatassedness

Training Training Logs
821

Thursday, March 4, 2021

2.5 miles walking

Friday, March 5, 2021

2.5 miles walking

53# KB Swings x 125 total

822

Saturday, March 6, 2021

2.5 mile walk

Sunday, March 7, 2021

Long warm-up

Squats
Bar x 10
135 x 5
185 x 5
225 x 5
255 x 3
275 x 1
305 x 1
275 x 5 x 3

RDLs
135 x 5
185 x 5
225 x 5
275 x 5

Bench Press
Bar x 10
135 x 5
185 x 5
225 x 5
265 x 5 x 5

Pull Ups
85# assistance x 5
70# assistance x 5, 5, 4

Leg Curlz
3 sets

823

Wednesday, March 10, 2021

10 Round Circuit

53# KB Swing x 10

53# KB Goblet Squat x 10-1 descending

BW Pushups x 10-1 descending

A circuit that should have taken me 10 minutes took 15. Had to catch my breath before starting the next round, especially after the first few. Of course the last 3-4 went pretty quick.

824

Thursday, March 11, 2021

Deadlift
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
315 x 5

OH Press
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 3
175 x 5 x 3

Chest Supported T-Bar Row
95 x 5 x 3

Hack Squats
90 x 5
140 x 5
180 x 5
230 x 5

Late start so no energy to bust through these. It literally took 75 minutes to get through 4 movements.

825

Sunday, March 14, 2021

Rhodes 5 x 5/3/1

Squats TM 325
Bar x 10
135 x 5
185 x 5
215 x 5
245 x 5
275 x 5
275 x 5
275 x 10 -All really good sets

RDLs
135 x 5
185 x 5
225 x 5
255 x 5 x 3

Leg Curlz
3 sets

Assisted Chin-ups
4 sets of 5

Poorly fueled and slightly hungover, so the fade out came quickly at the end. So my lats got the short end of the stickā€¦

826

Tuesday, March 16, 2021

Bench Press TM 305

Bar x 15
135 x 10
185 x 5
205 x 5
235 x 5
265 x 5
265 x 5
265 x 10

Barbell Rows
135 x 5
155 x 5
185 x 5 x 3

Incline Press
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5 x 3

Triceps Rope Pulldown
2 sets to failure

827

Thursday, March 18, 2021

Deadlift TM 345
135 x 5
225 x 5
265 x 3
295 x 5
295 x 5
295 x 10 - easy pull, but hard on the lungs. I am one poorly conditioned slug.

Hack Squat Sled
90 x 5
140 x 5
180 x 5
230 x 5 x 3

Cable Low Rows
3 sets of 8

Quad Ext
2 sets of 15+

Preacher Curlz
2 sets

828

Sunday, March 21, 2021

OH Press TM 165
Bar x 15
95 x 5
125 x 5
145 x 5
165 x 5
165 x 5
165 x 10

Chest-Supported T-Bar Rows
95 x 8 x 4

Hammer Strength Decline Press
236 x 8 x 3

Triceps Rope Pulldowns
2 sets to failure

DB Rear Delt Flyes
2 x 20

Got my Gates Microchipā€¦errrrā€¦ Plague Vaccine on Friday, so my shoulder was a little too tender to test yesterday. No side effects here so I was good to go today.

829

Tuesday, March 23, 2021

Squat TM 325 - Week 2
Bar x 10
135 x 8
185 x 5
225 x 5
260 x 5
295 x 5
295 x 5
295 x 8

RDLs
135 x 5
185 x 5
225 x 5
275 x 4
275 x 4
275 x 4

Assisted Chin Ups
85# assist x 5
70# assist x 5
55# assist x 5 x 3

Leg Curlz
3 sets

830

Thursday, March 25, 2021

Bench Press TM 305 -Rhodes 5x5/3/1 Week 2
Bar x 15
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
275 x 5
275 x 8

BB Rows
115 x 5
165 x 5
195 x 5 x 3

Incline Bench Press
135 x 5
185 x 5
225 x 4 x 3 sets
225 x 7

Triceps Rope Pulldown
3 sets to failure

Face Pulls
3 sets

831

Saturday, March 27, 2021

Deadlift TM 345 -Rhodes 5x5/3/1 Week 2
135 x 5 x 2
225 x 3 x 2
245 x 5
275 x 5
315 x 5 x 2
315 x 8 -Smooth, light, and creamy

Cable Low Rows
160 x 6 x 3

Leg Press
568 x 5 x 3

Quad Ext.
2 sets of 20

832

Monday, March 29, 2021

OH Press TM 195 -Rhodes 5x5/3/1 Week 2
Bar x 15
95 x 10
115 x 5
135 x 5
155 x 5
175 x 5 x 2
175 x 8

Decline Press
135 x 5
185 x 5
225 x 5
245 x 5 x 2
245 x 8

Chest Supported T-Bar Row
110 x 8 x 3

Rear Delt Flye Machine
3 sets

833

Wednesday, March 31, 2021

Squats TM 325 -Rhodes 5x5/3/1 Week 3
Bar x 10
135 x 8
185 x 5
225 x 3
245 x 5
275 x 5
315 x 5 x 3 -3rd set was the best by far

RDLs
135 x 5
185 x 5
225 x 5
275 x 4 x 4

Lat Pulls - free handles
140 x 8 x 4

Leg curls
4 sets of 8

Fighting nausea the entire workout

834

Friday, April 2, 2021

Bench Press TM 305 -Rhodes 5x5/3/1 Week 3
Bar x 15
135 x 8
185 x 5
230 x 5
260 x 5
290 x 5 x 3

BB Rows
135 x 5
155 x 5
175 x 5
195 x 4 x 3
195 x 8

Incline Press
135 x 5
165 x 5
185 x 3
205 x 4 x 3
205 x 8

Triceps Rope Extensions
2 sets

Rear Delt Flyes
3 sets

835

Sunday, April 4, 2021

Deadlift TM 345 -Rhodes 5x5/3/1 Week 3
135 x 10
225 x 3
225 x 3
265 x 5
295 x 5
335 x 5 x 3

Assisted Chin-ups
70# assistance
Rule of 25 - 6, 5, 4, 3, 3, 3, 2 (one-minute rests)

Hack Squat Sled
90 x 5
140 x 4
180 x 4
230 x 4
270 x 4 - Iā€™m out of gas

Face Pulls
2 sets

Quad Extensions
2 sets

836

Tuesday, April 6. 2021

OH Press TM 195 -Rhodes 5x5/3/1 Week 3
Bar x 15
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
185 x 5 x 3

Chest Supported T-Bar Rows
125 x 6 x 3

Hammer Strength Decline Press
186 x 20, 15, 8, 7

Lateral Raise Machine
3 sets

Final workout of this cycle, first one back since the last shutdown.

Petered out fast, then sciatica reared its ugly head.

837

Wednesday, April 7, 2021

53# KB Swings x 75 total

Thursday, April 8, 2021

Squats TM 335. -Rhodes 5x5/3/1 Week 1
135 x 10
185 x 5
225 x 5
255 x 5
285 x 5 x 2
285 x 10

Leg Curlz
3 sets

Pull-ups
70# assistance - Rule of 25 (x 6, 5, 4, 3, 3, 3, 2)

Leg Press
478 x 3 x 12 set -15 second breaks between sets

Incline Walking
12 minutes

838

Friday, April 9, 2021

Quick 1.25 mile walk
53# KB Swings x 80 total

Got plague vaccine and slept most of the weekend

Monday, April 12, 2021

Quick 1.25 mile walk
53# KB Swings x 85 total

Bench Press TM 310 -Rhodes 5x5/3/1 Week 1
135 x 12
185 x 8
205 x 5
235 x 5
265 x 5 x 2
265 x 10 - tougher than it should have been

BB Rows
135 x 5
155 x 5
185 x 5
205 x 6, 6, 8

Pull/Chin Ups, Assisted 85#
Different grip each set - x 8, 7, 6, 5 (26)

Hammer Strength Incline Press
188 x 3 x 17 sets -20 second rests

Abench machine crunches x 65 total

Rear Delt Flye machines - 3 sets

839

Tuesday, April 13, 2021

Quick 1.25 mile morning walk
53# KB Swings x 90

Wednesday, April 14, 2021

53# KB Swings x 100 (AM)

Deadlift TM 355 -Rhodes 5x5/3/1 Week 1
135 x 10
225 x 5
245 x 5
275 x 5
305 x 5 x 2
305 x 10

Chin Ups
70# assistance -Rule of 25 ( x 6, 6, 5, 4, 4)

Hack Squat Sled
Loaded 180 x 3 x 5 -20 sec rests . Too much weight for this method. First wrong guess this week.
230 x 5

Quad Ext
3 sets

840

Thursday, April 15, 2021

1.25mi AM walk
100 KB 53# Swings (5 x 20) took about 5 min
2.5 mi sunset walk

Friday, April 16, 2021

100 KB Swings @53# (around noon)

.75 mi walk to gym

OH Press TM 200 -Rhodes 5x5/3/1 Week 1
Bar x 15
95 x 5
115 x 5
135 x 5
150 x 5
170 x 5 x 2
170 x 10

Pull/Chin-ups
100# assistance, different grips
50 Malcolm X style - x10, 8, 7, 5, 6, 6, 4, 4

Chest-supported T-Bar Row
95 x 8 x 3

Hammer Strength Decline Press -350 Method
186 x 24, x 16, x 10

Triceps Rope Extensions
3 sets

Abench Crunch Machine x 50

Band Pull Aparts - some for a few

.75 mile dragging-ass walk home