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
Sept 6
no walk today
Neutral Grip Machine Press
85 x 12
105 x 12
115 x 12
Cable Lateral Raises
15 x 12/side x 3
Single Leg Press
100 x 12 / leg x 3
Close Grip Bench
135 x 12
145 x 12 x 2
no walk today
Neutral Grip Machine Press
85 x 12
105 x 12
115 x 12
Cable Lateral Raises
15 x 12/side x 3
Single Leg Press
100 x 12 / leg x 3
Close Grip Bench
135 x 12
145 x 12 x 2
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Sept 7
Walk dog - 35 min
1.75 mi
107 HR Avg
Neutral Grip pull-ups to fail
-150 x 10
-150 x 8
High Row Machine
80 x 25
100 x 25
Reverse Curls
70 x 12 x 3
Back Ext Machine
230 x 15 x 3
Pull-Over Machine
125 x 15
135 x 15
weight loss coming along nicely. lifting working alright
Walk dog - 35 min
1.75 mi
107 HR Avg
Neutral Grip pull-ups to fail
-150 x 10
-150 x 8
High Row Machine
80 x 25
100 x 25
Reverse Curls
70 x 12 x 3
Back Ext Machine
230 x 15 x 3
Pull-Over Machine
125 x 15
135 x 15
weight loss coming along nicely. lifting working alright
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
had some time off, family vacation to Florida for 10 days, nice ol' Hurricane Ian made a mess of it! lol good times. turned out as good as you could hope for considering.
but back to the grind. going to a strength / compound movement block after the hyper stuff of the last few months.
Oct 3
walk dog - 30 mins
Squat - 90 sec rest
185 x 5
205 x 5
225 x 5
245 x 5 x 2
Press - 90 sec rest
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
_________
Oct 4
walk dog - 32 mins
Power Cleans - 90 sec rest
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
haven't done real squats in a long time, leg DOMS in full effect.
gonna keep things quick and simple with this block. probably do something like:
Mon - squats and press
tue - power cleans
wed - sumo and incline bench
thur - snatching
fri - front squat and press
but back to the grind. going to a strength / compound movement block after the hyper stuff of the last few months.
Oct 3
walk dog - 30 mins
Squat - 90 sec rest
185 x 5
205 x 5
225 x 5
245 x 5 x 2
Press - 90 sec rest
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
_________
Oct 4
walk dog - 32 mins
Power Cleans - 90 sec rest
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
haven't done real squats in a long time, leg DOMS in full effect.
gonna keep things quick and simple with this block. probably do something like:
Mon - squats and press
tue - power cleans
wed - sumo and incline bench
thur - snatching
fri - front squat and press
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 5
walk dog - 35 mins
Sumo
225 x 5
245 x 5
265 x 5
285 x 5
Incline Bench
135 x 5
140 x 5
145 x 5
150 x 5
_____________
Oct 6
walk dog - 40 mins
power snatch
95 x 3
105 x 3
115 x 3
120 x 3
125 x 3
hamstrings still in full DOMS. fuck do i hate the first week back of squatting after a break. other than that everything going well lifting world.
walk dog - 35 mins
Sumo
225 x 5
245 x 5
265 x 5
285 x 5
Incline Bench
135 x 5
140 x 5
145 x 5
150 x 5
_____________
Oct 6
walk dog - 40 mins
power snatch
95 x 3
105 x 3
115 x 3
120 x 3
125 x 3
hamstrings still in full DOMS. fuck do i hate the first week back of squatting after a break. other than that everything going well lifting world.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 7
walk dog - 40 min
Front Squat
185 x 3 x 4
Press
135 x 3
140 x 3
145 x 3
150 x 3
walk dog - 40 min
Front Squat
185 x 3 x 4
Press
135 x 3
140 x 3
145 x 3
150 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
Oct 10
walk dog - 35 min
Squat
225 x 5
230 x 5
235 x 5
240 x 5
250 x 5
Press
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5
___________
Oct 11
walk dog - 35 min
Power Cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
180 x 2
185 x 2
190 x 2
_______
Oct 12
walk dog - 35 min
Sumo
245 x 5
265 x 5
285 x 5
305 x 5
Incline Bench
140 x 5
145 x 5
150 x 5
155 x 5
everything going well. bumped weights by a little.
walk dog - 35 min
Squat
225 x 5
230 x 5
235 x 5
240 x 5
250 x 5
Press
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5
___________
Oct 11
walk dog - 35 min
Power Cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
180 x 2
185 x 2
190 x 2
_______
Oct 12
walk dog - 35 min
Sumo
245 x 5
265 x 5
285 x 5
305 x 5
Incline Bench
140 x 5
145 x 5
150 x 5
155 x 5
everything going well. bumped weights by a little.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 13
walk dog - 40 min
Power Snatch
100 x 2
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2
Rear Delt Machine
145 x 15 x 2
145 x 9 (to fail)
had extra time so cramped read delt stuff in for shoulder health
________
Oct 14
walk dog - 40 min
Front Squat
185 x 3
190 x 3
195 x 3
200 x 3
Press
140 x 3
145 x 3
150 x 3
155 x 3
apparently front squat friday at the gym. me and 2 others all doing front squats. i've never seen anyone else do them at the ol' globo gym. go figure. starting the hashtag #frontsquatfriday #FSF #yeabuddy
walk dog - 40 min
Power Snatch
100 x 2
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2
Rear Delt Machine
145 x 15 x 2
145 x 9 (to fail)
had extra time so cramped read delt stuff in for shoulder health
________
Oct 14
walk dog - 40 min
Front Squat
185 x 3
190 x 3
195 x 3
200 x 3
Press
140 x 3
145 x 3
150 x 3
155 x 3
apparently front squat friday at the gym. me and 2 others all doing front squats. i've never seen anyone else do them at the ol' globo gym. go figure. starting the hashtag #frontsquatfriday #FSF #yeabuddy
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 17
rebuild week 3
walk dog - 40 min
Squat
230 x 5
235 x 5
240 x 5
245 x 5
255 x 5
Press
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
5x5 not as tasty as a 4 for $4, but much better for ya.
rebuild week 3
walk dog - 40 min
Squat
230 x 5
235 x 5
240 x 5
245 x 5
255 x 5
Press
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
5x5 not as tasty as a 4 for $4, but much better for ya.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 18
rebuild it week 3
walk dog - 35 min
power cleans - singles
155
160
165
170
175
180
185
190
195
200
205
210
finding enjoyment in the power cleans, back to triples next week
rebuild it week 3
walk dog - 35 min
power cleans - singles
155
160
165
170
175
180
185
190
195
200
205
210
finding enjoyment in the power cleans, back to triples next week
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 19
walk dog - 35 min
Incline Bench
145 x 5
150 x 5
155 x 5
160 x 5
Sumo
255 x 5
275 x 5
295 x 5
315 x 5
walk dog - 35 min
Incline Bench
145 x 5
150 x 5
155 x 5
160 x 5
Sumo
255 x 5
275 x 5
295 x 5
315 x 5
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 20
walk dog - 40 min
work shit, no lifting today
_________
Oct 21
walk dog - 30 min
seated press
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
front squat
190 x 3
195 x 3
200 x 3
205 x 3
Power Snatch - singles
95
100
105
110
115
125
135
145
busy day at the gym. needed to sneak stuff in as equipment became available. had the time to make up for yesterday, getting 2/3 of the snatches in. so successful day overall
walk dog - 40 min
work shit, no lifting today
_________
Oct 21
walk dog - 30 min
seated press
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
front squat
190 x 3
195 x 3
200 x 3
205 x 3
Power Snatch - singles
95
100
105
110
115
125
135
145
busy day at the gym. needed to sneak stuff in as equipment became available. had the time to make up for yesterday, getting 2/3 of the snatches in. so successful day overall
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 24
rebuild week 4
walk dog - 40 mins
Squat
225 x 5
240 x 5
245 x 5
250 x 5
260 x 5
Press
110 x 5
120 x 5
130 x 5
140 x 5
150 x 5
______________
Oct 25
walk dog - 35 min
Power Cleans
135 x 3
150 x 3
160 x 3
170 x 3
190 x 3
enjoying cleans, fun to drop the bumpers on these fancy platforms.
rebuild week 4
walk dog - 40 mins
Squat
225 x 5
240 x 5
245 x 5
250 x 5
260 x 5
Press
110 x 5
120 x 5
130 x 5
140 x 5
150 x 5
______________
Oct 25
walk dog - 35 min
Power Cleans
135 x 3
150 x 3
160 x 3
170 x 3
190 x 3
enjoying cleans, fun to drop the bumpers on these fancy platforms.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 26
rebuild week 4
walk dog - 30 min
Sumo
265 x 5
285 x 5
305 x 5
325 x 5
Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5
________
Oct 27
walk dog - 40 min
had to take familiy member to airport, no lifting
_____________
Oct 28
walk dog - 35 min
power snatch
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
Front Squat
195 x 3
200 x 3
205 x 3
215 x 3
Press
145 x 3
150 x 3
155 x 3
160 x 3
i was a bit of an asshole to a guy curling in the squat rack today. i told him to stop being a meme. he got pissed but did move and i did say thank you. in principle i was right since all racks were being used and people waiting, but i went about it wrong. next time i see him i will apologize.
rebuild week 4
walk dog - 30 min
Sumo
265 x 5
285 x 5
305 x 5
325 x 5
Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5
________
Oct 27
walk dog - 40 min
had to take familiy member to airport, no lifting
_____________
Oct 28
walk dog - 35 min
power snatch
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
Front Squat
195 x 3
200 x 3
205 x 3
215 x 3
Press
145 x 3
150 x 3
155 x 3
160 x 3
i was a bit of an asshole to a guy curling in the squat rack today. i told him to stop being a meme. he got pissed but did move and i did say thank you. in principle i was right since all racks were being used and people waiting, but i went about it wrong. next time i see him i will apologize.
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Oct 31
rebuild week 5
walk dog - 40 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5
Press
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
_________
Nov 1
walk dog - 36 min
Power Cleans
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
power cleans feeling really good. slight DOMS from squats
rebuild week 5
walk dog - 40 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5
Press
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
_________
Nov 1
walk dog - 36 min
Power Cleans
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
power cleans feeling really good. slight DOMS from squats
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Rebuild week 5
Nov 2
walk dog 35 min
Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5
Back Ext Machine
225 x 15
230 x 15
235 x 15
240 x 15
back was feeling spicy and not in a good way. so i swapped some high rep back extensions for sumo.
__________
Nov 3
walk dog - 35 min
Power Snatches
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2
145 x 2
Nov 2
walk dog 35 min
Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5
Back Ext Machine
225 x 15
230 x 15
235 x 15
240 x 15
back was feeling spicy and not in a good way. so i swapped some high rep back extensions for sumo.
__________
Nov 3
walk dog - 35 min
Power Snatches
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2
145 x 2
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Nov 4
walk dog - 40 min
front squat
200 x 3
205 x 3
210 x 3
225 x 3
press
150 x 3
155 x 3
160 x 3
165 x 3
walk dog - 40 min
front squat
200 x 3
205 x 3
210 x 3
225 x 3
press
150 x 3
155 x 3
160 x 3
165 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
Nov 7
walk dog - 30 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
270 x 5
Press
115 x 5
125 x 5
135 x 5
145 x 5
160 x 5
finally bumped into the dude I shamed for curling in the squat rack and made amends, shook hands. feel better now hahaha.
_______
Nov 8
walk dog - 40 min
power cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
185 x 2
195 x 2
205 x 2
did these then went to poles to vote for people that will continue to do a "good job" in office
walk dog - 30 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
270 x 5
Press
115 x 5
125 x 5
135 x 5
145 x 5
160 x 5
finally bumped into the dude I shamed for curling in the squat rack and made amends, shook hands. feel better now hahaha.
_______
Nov 8
walk dog - 40 min
power cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
185 x 2
195 x 2
205 x 2
did these then went to poles to vote for people that will continue to do a "good job" in office
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Nov 9
rebuild week 6
walk dog - 35 min
incline bench
145 x 5
155 x 5
160 x 5
170 x 5
back ext machine
225 x 15
235 x 15
245 x 15
250 x 15
want to full stack the back machine. think it tops out at 275. almost there. incline bench progressing nicely
rebuild week 6
walk dog - 35 min
incline bench
145 x 5
155 x 5
160 x 5
170 x 5
back ext machine
225 x 15
235 x 15
245 x 15
250 x 15
want to full stack the back machine. think it tops out at 275. almost there. incline bench progressing nicely
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Nov 10
rebuild week 6
walk dog - 30 min
Power Snatch - singles
95
100
105
110
115
120
125
130
135
140
145
155
life was a comedy of errors this morning. try to be nice and help the wife, and literally everything goes against me making me late AF.
______
Nov 11
walk dog - 40 min
Front Squat
185 x 3
195 x 3
205 x 3
235 x 3
Press
145 x 3
155 x 3
160 x 3
170 x 3
felt good today
rebuild week 6
walk dog - 30 min
Power Snatch - singles
95
100
105
110
115
120
125
130
135
140
145
155
life was a comedy of errors this morning. try to be nice and help the wife, and literally everything goes against me making me late AF.
______
Nov 11
walk dog - 40 min
Front Squat
185 x 3
195 x 3
205 x 3
235 x 3
Press
145 x 3
155 x 3
160 x 3
170 x 3
felt good today
- JFick
- Registered User
- Posts: 1290
- Joined: Thu Dec 28, 2017 5:54 pm
- Location: Michigan
- Age: 36
Re: No Country for [Fat] Men
Nov 14
Rebuild week 7
walk dog - 40 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
275 x 5
Press
135 x 5
140 x 5
145 x 5
150 x 5
165 x 5
__________
Nov 15
walk dog - 50 min
hang clean + top clean
95 x 3+3
Power clean singles
155
165
175
185
195
200
205
210
215 failed 2x
155 x 3
i suck at life
Rebuild week 7
walk dog - 40 min
Squat
225 x 5
235 x 5
245 x 5
255 x 5
275 x 5
Press
135 x 5
140 x 5
145 x 5
150 x 5
165 x 5
__________
Nov 15
walk dog - 50 min
hang clean + top clean
95 x 3+3
Power clean singles
155
165
175
185
195
200
205
210
215 failed 2x
155 x 3
i suck at life