Healing The Fatassedness

Friday, January 19, 2024

Circuit x 10 thru
53#KB Rows x 5 ea.
BW Pushups x 10
BW Squats x 15
completed in 22:30

followed by 2-mile walk

1 Like

Saturday, January 20, 2024

Warmup with speed rope, stretching & foam roller
Jumps (up/down) x 10
Med ball twist slams x 6/side

OH Press TM 195
Bar, 95x5, 115x5, 135x3
145 x 5
165 x 3
185 x 6

Chest-supported T-Bar Rows
70 x 10
90 x 10, 10, 10, 10 10

BW Dips x 14, 13, 12, 11

Rear Delt Flye machine - 3 sets
Lateral Raise machine - 3 sets

Stairmaster - 10:00 - 33 floors - HR 140-150 the full run

1 Like

Monday, January 22, 2024

New cycle, switching to 3/5/1 configuration to accommodate a mid-cycle de-load (to accommodate a minor medical procedure)

Concept2 Rower - 1145m in 5:00 for warmup

Squats TM 335 (3s week)
Bar x 10, 135x5, 165x5, 200x3
235 x 3
270 x 3
300 x 10 - (“Hit the Lights” in my ears) generally good, but reps 8 & 9 may have been high

BW Back Raises x 14, 13, 12, 11
Precor Abench Crunch x 14, 13, 12, 11

supersetted-
BW Dips x 14, 13, 12, 7, 4
Pullups (wide grip) assisted (-90#) x 13, 12, 8 (-105#) x 9, 8
These annihilated me. Maybe not enough rest between sets or whatever…

Face Pulls - 3 sets

Occupied a bench while staring at the Stairmaster I had planned to do. Dragged my ass home.

I switched to a full body, mostly body-weight assistance model in order to take some stress off my body. Maybe I need to acclimate a bit, but I was miserable for about an hour after this rather pedestrian set-up.

1 Like

Tuesday, January 23, 2024
30 minutes stationary bike
2-mile walk

Wednesday, January 24, 2024

Rower - 5 minutes 1100m

Bench Press TM 305 3’s week
Bar x 10, 135x5, 165x5, 195x3
215 x 3
245 x 3
275 x 8 - great push

BB Rows
115, 135, 145, 155, 165 x 10 ea.

DB SLDLs
65#'s x 10, 10, 10, 10, 10

Triceps Rope Pulldowns - 3 sets

Stairmaster
10:00, 33 floors, 535 steps

1 Like

Friday, January 26, 2024

Concept2 Rower - 5 minutes, 1090 meters - warmup

Deadlift TM 395 3’s week
135x10, 225x5, 245x3
275 x 3
315 x 3
355 x 8

Hammer Strength Iso-row
150 x 10, 10, 10, 10, 10

Hammer Strength Incline Press
180 x 10, 10, 10, 10, 10

Bulgarian Split Squats - BW - 3 x 10 ea

1 Like

Saturday, January 27, 2024

4.5-mile trail walk

Sunday, January 28, 2024

Warmup with speed rope, stretching & foam roller.

OH Press
Bar x 10, 95x8, 115x6
135 x 3
155 x 3
175 x 8

Chest-supported T-Bar Rows
70x10, 90x10, 10, 10, 10

Back Raises
+25# x 10, 10, 10

Stairmaster - 10:00, 33 floors, 528 steps

1 Like

Tuesday, January 30, 2024

Squat TM 335 5’s week
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5 (unbelted)
285 x 5

Back Raises x 10, 10, 10, 10, 10

BW Dips x 10, 10, 10, 10, 10

Lat Pulls
115 x 10, 10, 10, 10, 10

A few days off to get my pipes checked. Liquid diet begins at 8am. Bowel evacuation initiates at 3pm Wed. Comedy gold soon to follow.

1 Like

Friday, February 2, 2024

Rowing warmup - 1165m in 5:00

Bench Press TM 305 5’s week (All paused)
Bar x 15, 140x5, 170x5
200 x 5
230 x 5
260 x 5

BB Rows
135x10, 145x10, 155x10, 165x7, 175x7, 185x6

Leg Curlz
115 x 10, 10, 10, 10, 10

Stairmaster - 10:00, 36 floors, 570 steps

1 Like

Saturday, February 3, 2024

4.5-mile trail walk

Sunday, February 4, 2024

Warmup with speed rope, stretching, foam roller, box jumps (on-and-off)

Deadlift TM 395 5’s week
135 x 10, 225 x 5, 5
255 x 5
295 x 5
335 x 5

Hammer St. Decline Press
186 x 10, 10, 10, 10, 10

BW Chin-ups x 5, 5, 4, 4, 4, 4. 4

Bulgarian Split Squats
25# x 10, 10, 10 each

Cable Rear Delt Flye - 3 sets

StairMaster - 3min+change, only about 10 floors
My heart rate roared into the high 150s (about 95% of max HR) so maybe I wasn’t meant to do this today.

Sciatica kept me up for a better part of the night. Treated with NSAIDs to get some zzz’s, but I could feel it on the deadlifts…

1 Like

That crap is the worst, my man—here’s hoping it lets up quickly and you’re back to feeling good soon!

I find that it rears its ugly head when I spend a lot of time, well… on my rear. I loafed for most of Wednesday and Thursday (except for a billion trips to the bathroom) mostly on my favorite corner of the couch. I find I also have this problem on 3-day weekends or if there’s shitty weather and nothing to do but watch sports all day. In short, too much sitting is bad.

1 Like

Monday, February 5, 2024

30 minutes stationary bike - HR didn’t top 100. Weird

Tuesday, February 6, 2024

AM- 1.75-mile walk w 24# vest

OH Press TM 195 5’s week
Bar x 15, 95x5, 115x5
125 x 5
145 x 5
165 x 5

Chest Supported T-Bar Rows
90 x 10, 10, 10

Meadows Rows
50 x 10, 10 each

Single Leg RDLs
30# KBs x 10, 10 ea - my balance is horrendous

DB Rear Delt Flye - 3 sets

Stairmaster - 10:00, 572 steps, 36 floors

1 Like

Wednesday, February 7, 2024

Early AM 1.5-mile walk w 24# vest
1+mile lunchtime walk - fooking cold

Thursday, February 8, 2024

Early AM 1.5-mile walk w 24# vest
1+mile lunchtime walk

Warmup Rower - 1168m in 5:00

Squats TM 335 week 3
Bar x 10, 135x5, 185x5, 225x3
255 x 5 - beltless
285 x 3
320 x 6 - first 5 fast, 6th a bit of a grinder

BB SLDL
135 x 5
225 x 3
260 x 5
295 x 6 - brutal

Lat Pulldowns (wide pronated)
130x10, 145x5
160 x 9, 6

Leg Extensions - 3 sets

EZ Bar Curlz - 70# x 10, 8, 7

1 Like

Saturday, February 10, 2024

Warmup with speed rope, stretching, jumps, medicine ball throws and twist-slams

Bench Press TM 305 week 3
Bar x 15, 140x5, 170x5, 200x3
230 x 5
260 x 3
290 x 6 - a lot of power, really awesome set.

DB Bench Press (slight decline)
90#s x 10, 7 - both sets to “safe” failure

Kroc Rows
100#s x 20 each

Triceps Overhead Extension Rope - 3 sets
Rear Delt Flye Machine - 3 sets
BB Curlz 45# x 20, 10, 10
Lateral Raise Machine - 3 sets

Stairmaster - 10:00 for 33 floors and 530 steps

This was a great workout, and I had a shit-ton of energy. Great turnaround from activity-free yesterday where I felt horrendous and had to gut-out a full day at work due to critical deadlines.

1 Like

Monday, February 12, 2024

Warmup on Rower 5:00 - 1133m

Deadlift TM 395
135x10, 225x5, 255x3
295 x 5
335 x 3
375 x 5

Hack Squats
90x8, 180x5, 270x5
340 x 6

Chinups, Assisted
-70# x 8, 8, 8, 8, 6

Leg Curlz - 3 sets

Calf Raises

Stairmaster 6:30 - 350 steps, 22 floors - HR raced above 160 so I cut out early

1 Like

Tuesday, February 13, 2024

1-mile lunchtime walk
1-mile run in 10:55

Wednesday, February 14, 2024

Warmup Rower 5:00, 1098m

OHP TM 195 week 3
Bar x 15, 95x5, 115x5, 125x3
145 x 5
165 x 3
185 x 6

Chest-supported T-Bar Rows
90x8, 115x6
135 x 8, 6

BW Dips x 10
+25 x 10
+45 x 10, 9

Triceps Rope Pulldowns - 3 sets
Cable Lateral Raises - 3 sets

1 Like

Thursday, February 15, 2024
30 minutes stationary bike

Friday, February 16, 2024

Squats TM 340 week 1
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
290 x 10

BB SLDLs
135x5
205 x 5
235 x 5
265 x 10

Lat Pulldowns
130x8, 145x5
160 x 8, 7

Leg Extensions -3 sets

Hammer Strength High Curlz - 3 sets -on whatever the hell that machine is called.

2 Likes

Saturday, February 17, 2024

3-mile afternoon walk - racing ahead of the ‘storm’

Sunday, February 18, 2024

Warmup with Concept2 Rower - 1135m in 5:00 - was able to maintain a very steady and consistent pace.

Bench Press TM 310 week 1
Bar x 15, 135x5, 175x5
205 x 5
235 x 5
295 x 9 - Rep 10 stopped dead an inch short of the J-cups.

Hammer Strength Incline Press
188 x 15, 9, 7

Hammer Strength Iso-Rows (Low pronated handle)
140 x 10, 10, 10, 9

Triceps Cable Overhead Extentions - 3 sets
Face Pulls - 3 sets

Stairmaster - 10 minutes, 545 steps, 33 floors, HR topped at 151

2 Likes

Monday, February 19, 2024
2.25-mile evening walk

Tuesday, February 20, 2024

5-minute Rower warmup 1132m

Deadlift TM 405 week 1
135x5, 225x5, 3
265 x 5
305 x 5
345 x 8

Leg Press
180x8, 270x5, 360x5
450 x 12

Leg Curlz - 3 sets
Standing Calf Raises - 3 sets

2 Likes

Wednesday, February 21, 2024
2.5 mile evening walk

Thursday, February 22, 2024
Warmup with Rower 5:00, 1138m

OH Press TM 205
Bar x 15, 95x6, 115x5
135 x 5
155 x 5
175 x 8

Chest-supported T-Bar Row
90x8, 115x6
135 x 9, 6

Dips
BW x 10
+25 x 10
+45 x 10, 8
Worked in with a kid who had one of those chain belts to load the weight rather than my okie-rigged figure-8 strap & belt setup. I should invest in one–it was way easier to mount and dismount…

DB Rear Delt Flyes - 3 sets

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