No Country for [Fat] Men

[JFick]

Jan 16

walk dog - 40 min

bench volume
160 x 5
180 x 5
200 x 5
220 x 5
240 x 5

row machine
140 x 12
150 x 10
160 x 8
170 x 6

back to normal life

[cgeorg]

Jan 13

Hotel Gym Extravaganza

treadmill - 5 min warm up

Face Pulls
25 x 15
35 x 15
45 x 15
55 x 15
65 x 15
70 x 15

Dumbbell Bench
50s x 15
75s x 8 x 3

Medicine Ball Bench Press "throws"
12 lb ball x 10 x 5

treadmill - 30 mins
3.0 incline at 3.5 mph

diet: ? hotel food, no idea...

small hotel gym at the wedding venue. 75s were the heaviest weights they had which isn't bad for the shit gyms lol. this was suppose to be bench singles today, but that wasn't possible with no barbells or anything. so to get some "power work" i did some explosive movement with the medicine balls. not bad considering

Solid improvised session there

[JFick]

Solid improvised session there

thanks man!

[JFick]

Jan 17

walk dog - 35 mins

press singles
165
170
175
180
185
190
195 (misgroved, but still went up)
195

back ext machine
205 x 10
255 x 15
265 x 15

diet: 1/16 cals / p / c / f 2732 / 116 / 201 / 161
good day, ran a little short on time had to cut the back work a set short.

bench and press feeling great. this high frequency program seems to be working quite well.

[JFick]

Jan 18

walk dog - 40 mins

Incline Bench
155 x 5
160 x 5
165 x 5
170 x 5
175 x 5

Lat Pulldowns
160 x 12
170 x 10
185 x 8

diet from 1/17 cal/p/c/f 2341 / 142/ 77 / 150

[JFick]

Jan 19

walk dog - 30 mins in rain

Bench Singles
225
250
275 x 1 x 5

Rear Delt
145 x 15
160 x 12
175 x 10

diet from 1/18 cal/p/c/f 2759 / 179 / 174 / 142

chugging along.

[JFick]

Jan 20

Walk dog - 45 mins

Press Volume
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5

Hang Cleans
95 x 5
100 x 5
105 x 5
110 x 5
115 x 5

diet from 1/19: 2231 cal / 110 p / 138 c / 142 f

homemade alfredo sauce for the win... tried those kojac root noodles? apparently all fiber. not bad when drowned in alfredo lol

[JFick]

Jan 23

walk dog - 35 mins

bench volume
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

row machine
145 x 12
155 x 10
165 x 8
175 x 6

diet from 1/20
cals 1867 112 p / 88 c / 126 f

still feeling good strength wise

[JFick]

Jan 23

walk dog - 35 mins

bench volume
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

row machine
145 x 12
155 x 10
165 x 8
175 x 6

diet from 1/20
cals 1867 112 p / 88 c / 126 f

still feeling good strength wise

[JFick]

Jan 24

walk dog - 35 mins

press singles
170
175
180
185
190
195
200
200

diet from 1/23
2489 cal / 111 p / 153 c / 150 f

short on time, had to cut back extensions, boo. surprised on the how presses are progressing, this is great

[JFick]

Jan 25

walk dog - 35 mins
snowy and peaceful walk

incline bench
160 x 5
165 x 5
170 x 5
175 x 5
180 x 5

lat pulldowns
165 x 12
175 x 10
190 x 8

back extension machine
260 x 15
265 x 15
270 x 15

diet from 1/24
2232 cal / 125 p / 101 c / 150 f

2 inches of snow makes for a good walk.

had the time to squeeze in the back ext missed yesterday. 20 lbs from the whole stack. almost to that goal.

[JFick]

Jan 26

walk dog - 35 mins

Bench Singles
225
245
280 x 1 x 5

Rear Delt Machine
150 x 15
165 x 12
180 x 10

diet from 1/25
2039 cals / 151 p / 111 c / 117 f
_________
Jan 27

walk dog - 40 mins

Press Volume
120 x 5
130 x 5
140 x 5
150 x 5
160 x 5

Hang Cleans
100 x 5
105 x 5
110 x 5
115 x 5
120 x 5

diet from 1/26
2964 cals / 210 p / 189 c / 147 f

[JFick]

Jan 30

walk dog - 30 mins

bench vol
170 x 5
190 x 5
210 x 5
230 x 5
250 x 5

Row Machine
150 x 12
160 x 10
170 x 8
180 x 6

still progressing without resistance yet. good stuff

[JFick]

Jan 31

walk dog - 30 mins (4F outside, brrrr)

Power Clean and Press
135
155
175
180
185
190
195
200
205

Back Ext Machine
265 x 15
270 x 15
275 x 15

no racks open to do presses... so had to use the platform, so i cleaned the weight before pressing it. felt good

[JFick]

Feb 1

walk dog - 30 mins (6F out side... still brrrrr)

Incline Bench
165 x 5
170 x 5
175 x 5
180 x 5
185 x 5

Lat Pulldown
170 x 12
180 x 10
195 x 8

diet from 1/31
2197 cals / 196 p / 119 c / 101 f

incline bench progressing real well, back progressing real well. good times here.

[Allentown]

Too cold outside.

[JFick]

Too cold outside.

yessir, have had to put the dog in his coat and still have to keep the walk short as he avoids the snow when its this cold and will only walk on clear concrete lol. 17 this morning was much better lol

[JFick]

Feb 2

walk dog - 30 mins (17F... getting better temp wise lol)

Bench Singles
225
245
265
285 x 1 x 5

Rear Delt Machine
155 x 15
170 x 12
185 x 10

everything still progressing +5 lbs / week... yay

leg day? what's that? lol, my leg does seem to be 99% recovered tho. swelling has FINALLY subsided after like a month and a half

[JFick]

Feb 3

walk dog - 30 mins (back down to 9F, brrrrr n grrrr lol)

Press Volume
125 x 5
135 x 5
145 x 5
155 x 5
165 x 5

Hang Cleans
105 x 5
110 x 5
115 x 5
120 x 5
125 x 5

everything trending well, body weight going down, moving weights going up. goldilocks or some shit

[JFick]

Feb 6

walk dog - 30 mins (28F, yay)

Bench Volume
175 x 5
195 x 5
215 x 5
235 x 5
255 x 5

Row Machine
170 x 12
165 x 10
175 x 8
185 x 6

accidently started rows off WAY too high cuz i cannot put pins in the correct way lol. wondered why it was so hard, oh because i jumped 20 lbs instead of 5... smh. made the rest feel light tho! lol