Healing The Fatassedness

Sunday, June 9, 2024
30 minutes stationary bike - 6.75m
30 minutes incline walk - 1.75m

Monday, June 10, 2024

Leg Curlz
85, 100, 115, 130, 145 x 10

Squats TM 330 week 1
Bar x15, 135x5, 165x5, 195x3
215 x 5
245 x 5
280 x 12

BB SLDL
135x5, 195x5, 225x5
255 x 12

Lat Pulldowns
130x5, 145x5, 160x5
175 x 8, 5

EZ Bar Curlz - 70# x 10, 8, 7 - It’s clear here I was running out of gas.

Stairmaster - 10:00, 562 steps, 35 floors

3 Likes

Tuesday, June 11, 2024
35 minutes stationary bike - HR mostly 110-120

Wednesday, June 12, 2024

Warmup w/ Concept2 Rower
5:00 - 1123m - sprint finish for the fun of it.

Bench Press TM 305
Bar x 15, 135x5, 160x5, 180x5
200 x 5
230 x 5
260 x 9 - Rep 10 barely made the bail-out pins

BB Rows
Bar x 5, 135x5, 165x5
195 x 5
215 x 10
185 x 9

Hammer Strength Incline Press
188x5, 238x5
288 x 9, 5

Triceps Rope Pulldowns - 3 hard sets

Concept2 Rower
15:00 - 3023m

Heatwave and packed gym made the building AC insignificant, so I was dogging it a bit. But overall good work.

2 Likes

Friday, June 14, 2024

Deadlift TM 385 week 1
135x5, 205x5
245 x 5
285 x 5
325 x 10 - first 5 full stop, last 5 tap n go. I thought I shit myself.

Hack Squats
140x5, 180x5, 250x5
300x5
320x5
340x3 - wasn’t feeling it today

Hammer Strength Iso Lateral Pulldown
90x6 ea
135 ea x 6, 5

Leg Extension
145 x 20
160 x 15

2-mile walk

Saturday, June 15, 2024

35 minutes stationary bike

2 Likes

Sunday, June 16, 2024
warmup with C2 Rower - 5:00 - 1037m

OH Press TM 195
Bar x 15, 95x7, 115x6
125x5
145x5
165x10

Chest Supported T-Bar Row
90x10, 115x10
135 x 10, 9

Dips (Weighted)
BW x 10, +45 x 10
+90 x 5, 3

Triceps Rope Pulldowns - 3 sets
Lateral Raise Machine - 2 sets
Rear Delt Flye Machine - 2 sets

After being treated by my son to a Mexican restaurant lunch, work was a little sluggish today.

2 Likes

Monday, June 17, 2024
35-minutes stationary bike
2-mile sunset walk

Tuesday, June 18, 2024

Back Raises - 3 x 10

Squats TM 330 week 2
Bar x 10, 135x5, 175x5, 205x3
230 x 3
265 x 3
295 x 10

BB SLDL
135x5, 175x3
215 x 3
245 x 3
275 x 10

Hoist Rok-it Lateral Pulldown - F****** teeter toter*.
4 sets.

Leg Curlz - 120x 10, 130x 10, 10, 8
EZ Bar Curlz - 70# x 12, 9, 8

Stairmaster - 10:00, 587 steps, 38 floors

1.5-mile sunset walk. Witnessed the SpaceX Falcon launch soar over CA from Vandenberg takeoff.

2 Likes

Wednesday, June 19, 2024
30 minutes stationary bike
2-mile sunset walk

Thursday, June 20, 2024

Warmup - C2 Rower - 5:00, 1079m

Bench Press TM 305 week 2
Bar x 15, 135x5, 165x5, 195x3
215 x 3
245 x 3
275 x 8

Kroc Rows
95’s x 23

Hammer Strength Incline Press
188x8, 238x5
288 x 8, 5

Triceps Extensions - 3 sets
Face Pulls - 5 sets

C2 Rower - 15:00, 2953m

2-mile sunset walk

2 Likes

Man I wish we had one of these on the ship!!

1 Like

@taylortooswift

It’s one of those new “stepmill” type rather than the unilateral step FreeClimbers… They are huge machines.

1 Like

Oh yeah the ones that the steps are more like a treadmill are the best. Brutal training.

Saturday, June 22, 2024

Warmup with speed rope, stretching, foam roller

Deadlift TM 365 week 2
135x10, 225x5, 3
265 x 3
305 x 3
345 x 8

Hack Squat
90x8, 180x8
270 x 10
360 x 1 - Hell naw

BW Chins - 10 sets of 3 about every minute or so

Cable Preacher Curlz (Freemotion) - 3 sets

2 Likes

Monday, June 24, 2024

warmup on C2 Rower 5:00, 1059m

OH Press TM 195 week 2
Bar x 15, 95x5, 115x5
135 x 3
155 x 3
175 x 8

Chest Supported T-Bar Row
95x10, 115x8
145 x 10, 9

Dips
BWx10
+45# x 10, 9, 7

Face Pulls - 5 sets
Cable Lateral Raises - 3 sets

2-mile evening walk

2 Likes

Wednesday, June 26, 2024

Leg Curls
100x10, 115x10, 130x10, 145x8

Squats TM 330 week 3
Bar x 10, 135x5, 215x3, 215x3 (skipped 185 somehow)
250 x 5
280 x 3
315 x 7 - really strong

SLDLs
135x3, 185x3
225 x 5
255 x 3
285 x 7

Band Pull Aparts x 100

Lat Pulldowns (wide pronated)
145x8, 160x8
175 x 8, 7

EZ Bar Curlz
80# x 10, 6, 6

Stairmaster
10:00, 565 steps, 36 floors

2-mile walk

2 Likes

Saturday, June 29, 2024

Warmup with C2 Rower - 5:00, 1105m

Bench Press TM 305 week 3
Bar x 15, 140x6, 170x5, 200x3
230 x 5
260 x 3
290 x 5, 4 - first set I doinked the j-cup with the bar and it messed me up.

Kroc Rows 100# x 20

Hammer Strength Incline Press
188x8, 258x6
318 x 5, 4 - loaded maybe 10# too much?

Triceps Overhead Extension - 3 sets

C2 Rower - 15:00, 3030m

2 Likes

Sunday, June 30, 2024

Warmup with speed rope, stretching, foam roller

Deadlift TM 385 week 3
135x10, 225x5, 255x3
285 x 5
325 x 3
365 x 5

Leg Press (Quad bias)
298x8, 388x6, 478x6
568 x 8, 6
(Glute bias - higher/wider foot placement)
568 x 10

Hammer Strength Iso Lateral Pulldowns
115/side x 8, 7

Leg Extension
130 x 10
145 x 20, x 15

Freemotion Cable Curlz - 3 sets

Precor Abench Crunch x 50

The high-rep extensions gave me the leg wobbles.

2 Likes

Monday, July 1, 2024
30 minutes stationary bike
2-mile evening walk

Tuesday, July 2, 2024
Warmup with some machine pressing and rowing

OH Press TM 195 week 3
Bar x 15, 95x5, 115x5, 135x3
145 x 5
165 x 3
185 x 6, 4

Chest-supported T-Bar row
90x8, 125x8
155 x 8, 6

Dips
BW x 10, +45x8
+70 x 8, 6

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

End of the cycle - I haven’t figured out what I’m doing next…

30 minutes recumbent bike

2 Likes

Thursday, July 4th, 2024

Leg Curlz - 110 x 12, 10, 10

Squats TM 320 week 1 (Prilepin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
225 x 5
255 x 5
290 x 5, 5, 4, 4 (18)

Ab Roll-outs - 3 x 10

Lat Pulldowns (wide pronated grip)
130 x 10, 10, 10, 10, 10

BW Dips x 12, 12, 13, 13

Low grade nausea for the bulk of the workout, as the heat has rolled in. My favorite squat rack is right under an east-facing window and the angry morning sun spotlighted my first foray into using Prilepin’s Chart for my top set reps/sets. I confess I didn’t enjoy it, as the gym was a crowded sweaty mess. I should just stop being a wuss.

2 Likes

Saturday, July 6, 2024

Warmup with some machine pressing/rowing

Bench Press TM 290 90% week w Prilepin’s Chart -
Bar x 10, 135x5, 165x5
195 x 5
225 x 5
260 x 6, 6, 6 (18)

BW TRX Inverted Row x 50
Back Raises 35# x 50
Leg Press - some# x 50
Crunch chair thing x 50
Face Pulls - 3 sets
Triceps Overhead Extension - 3 sets

Walked out int 112F/44.4C heat to burn more cals

2 Likes

Sunday, July 7, 2024
30 minutes stationary bike
2-mile dreadmill walk
Too damn hot to go outside for anything.

Monday, July 8, 2024

Deadlift TM 355 90% week - Prilepin’s chart
135x5, 5; 225x5, 3
255x3
285x3
315 x 6, 6, 6 (18)

BW Pullups (Neutral grip) x 4, 4, 4, 4, 4, 4, 4, 3, 3 (34)

BW Dips - x 13, 13, 12, 12 (50)

Leg Press
298x10, 388x10, 478x10, 10, 10

Ab Roller x 20 - very conservative stretch, still destroyed from Thur.

Freemotion Preacher Cable Curlz - 3 sets

2-mile dreadmill walk -

Gym AC broken but still more tolerable than outside. 110f (43.3C) as I type. And no relief in sight.

2 Likes

Wednesday, July 10, 2024

OH Press TM 185 - 90%week (Prilepin’s Chart)
Bar x 10, 85x6, 105x5
125 x 3
145 x 3
165 x 6, 6, 6 (18)

Close Grip Bench Press
225 x 6, 6, 4

Chest Supported T-Bar Row
140 x 8, 7, 7

Rear Delt Flye Machine - 3 sets
Lateral Raise Machine - 3 sets
Triceps Cable Pushdowns - 3 sets

2 Likes

Friday, July 12, 2024

Squats TM 320 85% week (Prilepin’s Chart)
Bar x 10, 135x5, 165x5, 195x3
215 x 5
245 x 5
275 x 6, 6, 6, 6 (24)

BB SLDLs
135x5, 185x3, 225x3
245 x 8, 8, 8

Leg Press (Quad focused)
388x5, 478x5
568 x 8, 7, 6

Calf Raises - 2 sets

It was hot and muggy again, so I took my sweet time getting through this. I also realized as I started was that the only water I drank all day came in the form of black coffee.

2 Likes