Healing The Fatassedness

Saturday, January 25, 2025

warmup Concept2 Rower - 1010m in 5:00

Bench Press TM 300 week 1
Bar x 15, 135x6, 165x4
195 x 5
225 x 5
255 x 9 - doinked rack on rep 7

DB Rows
90s x 10, 10, 10, 10, 10

DB Bench Press
90s x 10
80s x 10, 8, 7 - I started to fade severely here…

Triceps Cable Pushdowns - 5 sets

Hoist Roc-it Bicep Curls - 3 sets

Started Concept2 rower, and 2 minutes in decided I didn’t want to continue.

3 Likes

Monday, January 27, 2025

Deadlift TM 360 week 1
135x10, 205x5, 205x3
235 x 5
275 x 5
305 x 10

SLDLs
185 x 10, 10, 10

Ab Rollouts x 10, 10, 8, 7

Triceps Rope Pulldowns - 3 sets

Cable Preacher Curlz - 3 sets

20 minutes stationary bike

2 Likes

Wednesday, January 29, 2025

OH Press TM 190 week 1
Bar x 15, 70x5, 90x5
120 x 5
140 x 5
160 x 11

ChinUps w 40# assistance - 8, 8, 8, 8, 7
BW Dips x 10, 10, 10, 10, 10

Hammer Curlz 25#s x 10, 10, 8, 8

Triceps Cable Pushdown - 5 sets

Face Pulls - 3 sets

20 minutes stationary bike

2 Likes

Friday, January 31, 2024

5 minute warmup on stationary bike

Squats TM 330 week 2
Bar x 15, 135x5, 175x5, 205x3
235 x 3
265 x 3
295 x 8

SLDLs
135x5, 205x3, 245x3
275 x 8

Band Pull Aparts x 100

Lat Pulldowns
175 x 8
160 x 10
145 x 12

EZ Bar Curlz
80 x 10, 8, 7

2 Likes

Saturday, February 1, 2024
30 minutes stationary bike
2-mile walk

Sunday, February 2, 2024

Warmup Concept2 Rower 1028m in 5:00

Bench Press TM 300 week 2
Barx15, 140x5, 160x5, 190x3
210 x 3
240 x 3
270 x 8 (f) - Great grind

Kroc Rows 95#s x 23

DB Incline Press 85#s x 9, 9, 10 (f)

Incline DB Curlz - 30#s x 10, 8, 6

Triceps V-Bar Pushdown - 4 sets

Concept2 Rower - 2658m in 15:00 - dragging by this point

3 Likes

Monday, February 3, 2025
20 minutes stationary bike
2.5-mile walk

Tuesday, February 4, 2025

Deadlift TM 360 week 2
135x10, 205x5, 3
255 x 3
290 x 3
325 x 7 - not bathed in glory
I genuinely wonder how long deadlifts will stay in my workout

BW Chin-ups x 6, 6, 6, 6, 5

Hack Squat
90x7, 180x5, 270x3
340 x 4 - sad effort

Cable Preacher Curlz - 2 sets

Running late, still managed an efficient albeit middling workout.

2 Likes

Wednesday, February 5, 2025

First Note: at just a few moments before midnight on Tuesday, I joined the 3rd generation as my first grandchild was born - an 8 lb boy.

30 minutes stationary bike
2-miles walking

Thursday, February 6, 2025

Concept 2 Erg - 1070m in 5:00 - gym bought 3 new ones

OH Press TM 190 week 2
Barx10, 70x6, 90x5, 110x3
130 x 5
150 x 3
170 x 9 (f) - good effort

Chest-supported T-Bar Rows
90x5, 115x5, 135x5
160 x 8 (f), 7 (f)

Dips
BWx10
+45 x 10, 9(f), 7(f)

Triceps Rope Pulldowns - 4 sets, last to failure

Hammer Curlz - 40#s x 8, 8 7(f)

3 Likes

congrats

2 Likes

Congratulations!

2 Likes

Thank you guys

3 Likes

Saturday, February 8, 2025

Warmup with speed rope, foam roller, stretching

Squats TM 330 week 3
Barx10, 135x5, 175x5, 210x3
245 x 5
280 x 3
315 x 7 - really awesome set

BB SLDLs
135x5, 225x5, 255x3
285 x 7

Lat Pulldowns (wide)
130x8, 145x8, 160x5
175 x 8(f)

EZ Bar Curlz
80#s x 10, 8, 7(f)

2 Likes

Sunday, February 9, 2025

3.5-mile morning walk

Monday, February 10, 2025

Bench Press TM 300 week 3
Bar x 15, 135x5, 165x5, 195x3
225 x 5
255 x 3
285 x 6(f)

Kroc Rows
95s x 22(f)

Incline Curlz
30s x 10, 7, 6

BTN Press
140 x 7(f)

Roc-it Chest Press
310 x 9 (f)

Triceps V-Bar Pushdowns -3 sets

20 minutes stationary bike

2 Likes

Wednesday, February 12, 2025

Deadlift TM 360 week 3
135x10, 225x5, 250x3
270 x 5
305 x 3
340 x 5 - not in great form here

BW Chin-ups x 6, 6, 6, 5, 5, 5 - in between DL sets

Hack Squat
90x8, 180x5, 270x3
320 x 6 - tweak in calf stopped this set early

Cable Preacher Curlz - 3 sets

2 Likes

Friday, February 14, 2025

Concept2 Erg Warmup - 1078m in 5:00

OH Press TM 190
Barx15, 80x5, 100x5, 120x3
140 x 5
160 x 3
180 x 7

Chest-Supported T-Bar Row
115x5, 135x5
160 x 8, 7

Dips
BW x 10
+50 x 10, 8

Skull Crushers
90# x 10, 8, 7

Lateral Raise Machine - 145 x 10

Rear Delt Flye Machine - 145 x 10, 8

Concept 2 Erg - 3011m in 15:00

2 Likes

Saturday, February 15, 2025

30 minutes stationary bike
2.5 mile sunny day walk

2 Likes

Sunday, February 16, 2025

5-minutes stationary bike

Squats
Barx10, 135x5, 185x5, 225x3, 265x3
295 x 8 - (Low bar)
265 x 7 (high bar, heel lifts)

SLDLs
135x5, 225x5
265 x 8

Pullups BW (wide pronated) 3, 4, 3

Cybex Eagle Lat Pulldowns - 195 x 10, 8

EZ Bar Curlz - 80 x 10, 8, 7

Calf Raises - 3 sets

Ab Rollouts - 4 x 8

15 minutes stationary bike

Pretty thorough body of work today

2 Likes