No Country for [Fat] Men
Moderator: Chebass88
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Apr 27
walk dog - 45 mins
Dips
-130 x 10 x 3
Lat Pulldowns
145 x 10 x 3
Face Pulls
29 x 15
30.5 x 15
32.5 x 15
________
Apr 28
walk dog - 40 mins
Press Triples
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 2 + F
BB Shrugs
135 x 15
155 x 15
175 x 15
two fails this week, signals time for a change after 6 weeks of triples. gotta think it over here over the weekend
walk dog - 45 mins
Dips
-130 x 10 x 3
Lat Pulldowns
145 x 10 x 3
Face Pulls
29 x 15
30.5 x 15
32.5 x 15
________
Apr 28
walk dog - 40 mins
Press Triples
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 2 + F
BB Shrugs
135 x 15
155 x 15
175 x 15
two fails this week, signals time for a change after 6 weeks of triples. gotta think it over here over the weekend
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
So busy lately... got some catch up to do.
May 1
walk dog - 40 min
bench
185 x 10
205 x 8
225 x 6
Good mornings
65 x 10
85 x 10
105 x 10
___________
May 2
walk dog - 40 min
Squats
225 x 10
245 x 8
265 x 6
DOMS for days :'(
_________
May 3
walk dog - 30 min
Seated Barbell Press
95 x 10
105 x 10 x 2
BB Shrug
135 x 15
185 x 15
225 x 15
__________
May 4
walk dog - 40 mins
Lat pulldowns
115 x 12
130 x 10 x 2
DB curls
30s x 12 x 3
Face Pulls
30.5 x 15 x 3
________
May 5
walk dog - 40 mins
Incline Bench
135 x 10
185 x 8
205 x 6
done with the triples. added squats in, DOMS for 4 days... brutal.
May 1
walk dog - 40 min
bench
185 x 10
205 x 8
225 x 6
Good mornings
65 x 10
85 x 10
105 x 10
___________
May 2
walk dog - 40 min
Squats
225 x 10
245 x 8
265 x 6
DOMS for days :'(
_________
May 3
walk dog - 30 min
Seated Barbell Press
95 x 10
105 x 10 x 2
BB Shrug
135 x 15
185 x 15
225 x 15
__________
May 4
walk dog - 40 mins
Lat pulldowns
115 x 12
130 x 10 x 2
DB curls
30s x 12 x 3
Face Pulls
30.5 x 15 x 3
________
May 5
walk dog - 40 mins
Incline Bench
135 x 10
185 x 8
205 x 6
done with the triples. added squats in, DOMS for 4 days... brutal.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
May 8
walk dog - 35 min
bench
275 x 1
275 x 3
285 x 3
295 x 3
row machine
100 x 15
115 x 12
130 x 12
kettlebell swings
20 kg x 20 x 2
_____________
May 9
walk dog - 35 min
squats
275 x 1
295 x 3
300 x 3
305 x 3
ab wheel
3 sets of 5
__________
May 10
walk dog - 35 min
seated BB press
95 x 10
105 x 10
115 x 10
BB shrugs
185 x 15
205 x 15
225 x 15
rolling through the ol' Bigger Faster Strong rep scheme for the time being, added squats (legs dead)
walk dog - 35 min
bench
275 x 1
275 x 3
285 x 3
295 x 3
row machine
100 x 15
115 x 12
130 x 12
kettlebell swings
20 kg x 20 x 2
_____________
May 9
walk dog - 35 min
squats
275 x 1
295 x 3
300 x 3
305 x 3
ab wheel
3 sets of 5
__________
May 10
walk dog - 35 min
seated BB press
95 x 10
105 x 10
115 x 10
BB shrugs
185 x 15
205 x 15
225 x 15
rolling through the ol' Bigger Faster Strong rep scheme for the time being, added squats (legs dead)
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
May 11
walk dog - 40 min
Lat Pulldown
145 x 10 x 3
DB curls
32.5s x 12 x 3
________
May 12
walk dog - 40 min
incline bench
225 x 3 x 3
face pulls
32.5 x 15 x 3
walk dog - 40 min
Lat Pulldown
145 x 10 x 3
DB curls
32.5s x 12 x 3
________
May 12
walk dog - 40 min
incline bench
225 x 3 x 3
face pulls
32.5 x 15 x 3
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
May 15
walk dog - 35 min
bench
275 x 5
275 x 4 @ 10
225 x 5
row machine
145 x 10 x 3
____________
May 16
walk dog - 35 mins
sled
45 x 2
90 x 2 x 4
KB swings
20 kg x 20 x 3
______________
May 17
walk dog - 35 mins
BB seated press
105 x 10
115 x 10
120 x 10
BB shrug
225 x 12
235 x 12 x 2
already failed on bench... think its time for some GPP. 5 months of strength blocks went very well. time to cycle back to endurance/GPP/metcon yada yada
walk dog - 35 min
bench
275 x 5
275 x 4 @ 10
225 x 5
row machine
145 x 10 x 3
____________
May 16
walk dog - 35 mins
sled
45 x 2
90 x 2 x 4
KB swings
20 kg x 20 x 3
______________
May 17
walk dog - 35 mins
BB seated press
105 x 10
115 x 10
120 x 10
BB shrug
225 x 12
235 x 12 x 2
already failed on bench... think its time for some GPP. 5 months of strength blocks went very well. time to cycle back to endurance/GPP/metcon yada yada
- broseph
- High Fiber
- Posts: 4955
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: No Country for [Fat] Men
It's funny when your progress slows and stops, and you start feeling discouraged. But then realize you're just finally reaching the end of an overall successful season and it's time to do something different.
Good luck with your metcons.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
yea totally. it's funny how your body just stops responding after a certain amount of time, but it always good to take the bird's eye view on the long term. i have to be happy hitting some PRs at 35 (almost 36, yikes lol)
thanks dude!
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
May 18
walk dog - 40 min
BB complex
Power Clean + Front Squat + Hang Clean + Strict Press EMOM
95 x 1 x 10
Sled
+90 lbs x 2 x 3
KB Swings
20 KG x 20 x 2
___________
May 19
walk dog - 40 min
incline bench machine
105 x 15 x 3
face pulls
32.5s x 15 x 3
plan for now M/W/F high rep machine and DB work, get some pumps going. T/T GPP, HIIT, conditioning stuff, etc
walk dog - 40 min
BB complex
Power Clean + Front Squat + Hang Clean + Strict Press EMOM
95 x 1 x 10
Sled
+90 lbs x 2 x 3
KB Swings
20 KG x 20 x 2
___________
May 19
walk dog - 40 min
incline bench machine
105 x 15 x 3
face pulls
32.5s x 15 x 3
plan for now M/W/F high rep machine and DB work, get some pumps going. T/T GPP, HIIT, conditioning stuff, etc
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
May 22
walk dog - 30 min
bench machine
100 x 15
110 x 15
115 x 15
115 x 12 @10
Tricep Ext Machine
75 x 12 x 2
75 x 9 @10
Fly Machine
130 x 15 x 3
all short rest, 1 min. pump city
walk dog - 30 min
bench machine
100 x 15
110 x 15
115 x 15
115 x 12 @10
Tricep Ext Machine
75 x 12 x 2
75 x 9 @10
Fly Machine
130 x 15 x 3
all short rest, 1 min. pump city
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Holy crap haven't logged in over a month??? yikes time flies...
well i've been fucking around at the gym for the last month doing nothing programmed. in general going, push/pull/shoulders/push/pull, 8-12 reps for 3 sets. old school bro shit. been down in the dumps mentally and just can't drag my ass to do anything hard or planned out. but doing enough to maintain whatever muscle mass i have.
this next week will be wonky due to travel. then i'll get back to the grind.
well i've been fucking around at the gym for the last month doing nothing programmed. in general going, push/pull/shoulders/push/pull, 8-12 reps for 3 sets. old school bro shit. been down in the dumps mentally and just can't drag my ass to do anything hard or planned out. but doing enough to maintain whatever muscle mass i have.
this next week will be wonky due to travel. then i'll get back to the grind.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
back to it!
dicked around on 7/7
Jul 10
walk dog - 30 mins
Bench - speed triples - 30 sec rest
135 x 3 x 2
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
195 x 3 x 2
Chest Fly Machine - 90 sec rest
175 x 10 x 3
Tricep Ext Machine - 1 min rest
75 x 15
100 x 12
125 x 12
dicked around on 7/7
Jul 10
walk dog - 30 mins
Bench - speed triples - 30 sec rest
135 x 3 x 2
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
195 x 3 x 2
Chest Fly Machine - 90 sec rest
175 x 10 x 3
Tricep Ext Machine - 1 min rest
75 x 15
100 x 12
125 x 12
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Jul 11
walk dog - 30 mins
Power Cleans - 90 sec rest
135 x 3 x 3
Row Machine - 90 sec rest
100 x 10
125 x 10
150 x 10
Curl Machine
85 x 10 x 3
walk dog - 30 mins
Power Cleans - 90 sec rest
135 x 3 x 3
Row Machine - 90 sec rest
100 x 10
125 x 10
150 x 10
Curl Machine
85 x 10 x 3
Last edited by JFick on Fri Jul 14, 2023 5:44 am, edited 1 time in total.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Jul 12
walk dog - 30 mins
Seated Press - speed triples - 30 sec rest
95 x 3 x 10
face pulls - 1 min rest
30 x 12 x 3
walk dog - 30 mins
Seated Press - speed triples - 30 sec rest
95 x 3 x 10
face pulls - 1 min rest
30 x 12 x 3
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Jul 13
walk dog - 30 min
power snatch - 90 sec rest
95 x 3 x 3
back extension - 1 min rest
BW x 10 x 3
walk dog - 30 min
power snatch - 90 sec rest
95 x 3 x 3
back extension - 1 min rest
BW x 10 x 3
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Jul 14
walk dog - 30 min
bench - singles - 30 sec - 1 min rest
225
245
255
265
275 x 1 x 3
Dip Machine
110 x 15
125 x 15
150 x 10
walk dog - 30 min
bench - singles - 30 sec - 1 min rest
225
245
255
265
275 x 1 x 3
Dip Machine
110 x 15
125 x 15
150 x 10
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Jul 17
walk dog - 30 min
bench - speed triples - 30 sec rest
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
205 x 3 x 2
225 x 3 x 2
_____
July 18
walk dog - 30 min
yoga / meditation - 20 mins
walk dog - 30 min
bench - speed triples - 30 sec rest
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
205 x 3 x 2
225 x 3 x 2
_____
July 18
walk dog - 30 min
yoga / meditation - 20 mins
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
July 19
walk dog - 30 mins
seated press - speed triples
115 x 3 x 10
face pulls - 1 min rest
32 x 15 x 3
fly machine - 90 sec rest
180 x 10 x 3
_________
July 20
walk dog - 30 min
yoga / meditation - 20 mins
i've been feeling a little... melancholy lately. i miss meditating on the reg. damn second child! lol, that really did disrupt my schedule. so i'm going to pilot this 3 day per week and sub in yoga 2 days a week and try to sprinkle in as much meditation as possible, min 10 mins a day. goal of 30 per day would be ideal. (RIP to an hour a day)
walk dog - 30 mins
seated press - speed triples
115 x 3 x 10
face pulls - 1 min rest
32 x 15 x 3
fly machine - 90 sec rest
180 x 10 x 3
_________
July 20
walk dog - 30 min
yoga / meditation - 20 mins
i've been feeling a little... melancholy lately. i miss meditating on the reg. damn second child! lol, that really did disrupt my schedule. so i'm going to pilot this 3 day per week and sub in yoga 2 days a week and try to sprinkle in as much meditation as possible, min 10 mins a day. goal of 30 per day would be ideal. (RIP to an hour a day)
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
July 21
walk dog - 20 mins
incline bench - speed triples
135 x 3 x 10
dip machine - 90 s rest
155 x 10 x 3
slept in a little, truncated activity this morning
walk dog - 20 mins
incline bench - speed triples
135 x 3 x 10
dip machine - 90 s rest
155 x 10 x 3
slept in a little, truncated activity this morning
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
July 24
walk dog - 30 mins
bench - speed triples - 30 sec rest
185 x 3 x 2
205 x 3 x 2
215 x 3 x 2
225 x 3 x 2
235 x 3 x 2
fly machine - 90 sec rest
185 x 10 x 3
tricep extension machine - 1 min rest
125 x 12 x 3
___________
July 25
walk dog - 40 mins
meditation / yoga - 20 mins\
good start to the week
walk dog - 30 mins
bench - speed triples - 30 sec rest
185 x 3 x 2
205 x 3 x 2
215 x 3 x 2
225 x 3 x 2
235 x 3 x 2
fly machine - 90 sec rest
185 x 10 x 3
tricep extension machine - 1 min rest
125 x 12 x 3
___________
July 25
walk dog - 40 mins
meditation / yoga - 20 mins\
good start to the week
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
What up people
I've been SO busy with life, no time to log. I have been lifting, just yoloing some high volume pump style stuff, doing whatever I feel like for the last month, trying to hit the major muscle groups at least once a week. This week started an LP program, feel it's time to start squating again. So here we go.
____________
Monday 9/18
Paused, beltless Squats
135 x 5 x 3
Paused Bench
185 x 5 x 3
__________
Wednesday 9/20
Deadlift
225 x 5
Incline Bench
155 x 5 x 3
_____________
Friday 9/22
Paused Beltless Squats
145 x 5 x 3
Paused Bench
190 x 5 x 3
Keepin' It Simple (cuz I am) Stupid. Also aware of the hilarity of using heavier weights for bench v squat lol
I've been SO busy with life, no time to log. I have been lifting, just yoloing some high volume pump style stuff, doing whatever I feel like for the last month, trying to hit the major muscle groups at least once a week. This week started an LP program, feel it's time to start squating again. So here we go.
____________
Monday 9/18
Paused, beltless Squats
135 x 5 x 3
Paused Bench
185 x 5 x 3
__________
Wednesday 9/20
Deadlift
225 x 5
Incline Bench
155 x 5 x 3
_____________
Friday 9/22
Paused Beltless Squats
145 x 5 x 3
Paused Bench
190 x 5 x 3
Keepin' It Simple (cuz I am) Stupid. Also aware of the hilarity of using heavier weights for bench v squat lol