No Country for [Fat] Men

[JFick]

Feb 7

walk dog - 30 mins (33F lol)

Press Singles
135
155
175
185
190
195
200
205
210

short on time thanks to a BM. will try to squeeze in the low back stuff tomorrow.

[JFick]

Feb 8

walk dog - 32 mins

incline bench
170 x 5
175 x 5
180 x 5
185 x 5
190 x 5

back extension machine
270 x 15
275 x 15
280 x 15

diet from 2/7
2525 cal / 123 p / 208 c / 147 f

incline bench felt a bit heavy today... guess that will start happening now that things are getting back to near PR ranges

[JFick]

Feb 9

pouring rain and 33 F - no dog walk

Bench Singles
225
245
265
290 x 1 x 5

Lat Pulldowns
175 x 12
185 x 10
200 x 8

HIIT on the stairmaster
2 min warm up
30 sec @ lvl 20
2:30 @ lvl 1
repeat 4 times

diet from 2/8
2024 cals / 123 p / 125 c / 128 f

leg burnies... haven't done intense cardio in a long time. gonna be sore tomorrow? we'll see. lifts are crushing it

[JFick]

Feb 10

walk dog - 35 mins

Press Vol
135 x 5
140 x 5
150 x 5
160 x 5
170 x 5

Rear Delt Machine
160 x 15
175 x 12
190 x 10

diet from 2/9
2258 cals / 166 p / 175 c / 99 f

lifts are still feeling great. no leg soreness from yesterday, yay!

[JFick]

Feb 13

walk dog - 30 mins

bench vol
180 x 5
200 x 5
220 x 5
240 x 5
260 x 5

diet
1331 cals / 92 p / 51 c / 84 f

short on time, no back work

__________

Feb 14

walk dog - 35 mins

clean + press
135
155
175
185
190
195
200
205
215

no racks open, so the ol' clean then press. felt surprisingly good. also short again on time, FML on that part...

[JFick]

Feb 15

walk dog - 35 mins

incline bench
175 x 5
180 x 5
185 x 5
190 x 5
195 x 5

Back extension machine
275 x 15
280 x 15
285 x 15

Row Machine
175 x 12
170 x 10
175 x 8
190 x 6

woke up on time today, so was able to squeeze in the back logged back work. but then i fucked up the weights on the rows AGAIN... what an idiot lol

[JFick]

Feb 16

walk dog - 45 mins

Bench Singles
225
245
265
295 x 1 x 5

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

diet from 2/15
2551 cals / 159 p / 111c / 171 f

bench feeling great!

[JFick]

Feb 17

walk dog - 45 mins

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

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

diet from 2/16
1506 cals / 122 p / 66 c / 88 f

last set of press was tough, hitting a wall soon? we shall see

[JFick]

Feb 20

walk dog - 45 mins

Bench Volume
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5

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

top sets getting tough! but still rolling along. might peak out here soon. but hey, i loaded the row machine correctly for once lmao

[cgeorg]

but hey, i loaded the row machine correctly for once lmao

Gainzzz baby

[JFick]

but hey, i loaded the row machine correctly for once lmao

Gainzzz baby

yasss.

willem defoe.jpg: you know? i'm something of a bodybuilder myself

[JFick]

Feb 21

walk dog - 45 mins

Clean + Press
135
155
175
185
195
205
215
220

diet from 2/20
2053 cals / 151 p / 84 c / 115 f

when i have to add the clean part in, these take forever, so back work gets bumped

_____________

Feb 22

walk dog - 45 mins

Incline Bench
160 x 5
170 x 5
180 x 5
190 x 5
200 x 5

Back Extension Machine
280 x 15
285 x 15
290 x 15

Lat Pulldowns
180 x 12
190 x 10
205 x 8

diet from 2/21
3021 cals / 164 p / 219 c / 170 f

readjusted the set weights for incline bench to make it more doable as it gets heavy. was able to get the back work in from yesterday

[JFick]

LIFE

ice storm takes out power for days.... battery back up on the sump pump pushed to the limit, luckily made it without the basement flooding lol

Feb 23
no power

Feb 24
walk dog - 60 mins
no power/no gym

Feb 27
walk dog - 45 mins
had to travel for work / no gym

[JFick]

Feb 28

yay a normal day!

walk dog - 40 mins

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

row machine
170 x 12
180 x 10
190 x 8
200 x 6

was gonna do press singles, but all the viable racks were taken, boo. so i just went back to bench volume since yesterday was f'd.

[JFick]

Mar 1

walk dog - 35 mins

incline bench
175 x 5
175 x 5
185 x 5
195 x 5
205 x 5

back extension machine
285 x 15
290 x 15
295 x 15

loaded the bar wrong on the first set of incline bench... oops. 295 is the whole stack on the back ext machine! yay, they have the 5lbs aux plates as well.

[JFick]

Mar 2

walk dog - 35 mins

Bench Singles
225
245
265
275
285
290
295
300

short on time today, no back work. but nice to hit 300 lbs again

[JFick]

Mar 3

walk dog 30 mins

Press Volume
140 x 5
150 x 5
160 x 5
170 x 5
180 x 5

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

felt like shite today, but got it done and things moved fine surprisingly.

[JFick]

Mar 6

walk dog - 30 mins

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

short on time cuz i hit snooze way too many times lol. short walk, no back work... smh.

top set is now RPE 9.5. might be time to change it up slightly.

[JFick]

Mar 7

walk dog - 35 min

Press Singles
135
155
175
185
195
205
215
225 FAILED

well boo. 225 would have tied my PR. yesterday was RPE 10, today an actual fail! high frequency has been working phenomenally up to this point and life has gotten in the way a couple times in the last couple weeks, so i'll keep it going a bit.

had to do some stuff for the wife this morning, cut into my time again.

[JFick]

Mar 8

walk dog - 40 mins

Incline Bench
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5

Back Ext Machine
285 x 15
295 x 15
300 x 15

back extension machine full stack plus the 5 aux plate. 1 goal accomplished in 2023

_________

Mar 9

walk dog - 35 mins

Bench Singles
225
245
265
275
285
295
300
305

Row Machine
175 x 12
185 x 10
195 x 8
205 x 6

bench singles moving great still, hmmmm. i'll take it. rows are heavy AF