No Country for [Fat] Men

[JFick]

@Allentown @broseph I get it, I get it,
you're just jealous of my indestructible immune system...



I just jinxed myself

@peez in this weather, this kills the child

[JFick]

Jan 16 macros 2980; 211p / 275c / 122f

Jan 17 BW 331.2 1950; 193 / 84 / 94

Jan 18 BW 330.6 2030; 171 / 210 / 57

Jan 19 BW 330.6 TBD

W2D1
Squat
235 x 5
280 x 4
335 x 3
350 x 2 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 4

DB Flys
30's x 6 x 5
Supersetted with
Seated DB Press
55's x 6 x 5

Ab Machine
200 x 10 x 3

It must be the shorter rest, but I have a hard time gauging RPE on the main lifts. It's odd they feel hard, but doing the four doubles I would still say each set is <@8.

Program actually called for seated DB presses, so that was cool, felt like a bro again lol. Abs we're still sore from the ab work last week lol , so I did a machine thing. I was able to the whole stack for 10's pretty easily, so at least those muscles are strong and it just confirms, yes, I am still fat as hell lol.

[laikabear]

After picking up those two-legged snot factory petri-dishes, just hose them down in the driveway.

I believe @anelson has coined the term "GainzZz Goblin."

See also: viewtopic.php?p=38834#p38834

Freaking cute.

Welcome @JFick!

[anelson]

I believe @anelson has coined the term "GainzZz Goblin."

See also: viewtopic.php?p=38834#p38834

Freaking cute.

Welcome @JFick!

Weeeell, I can't take credit for inventing the term (I think I picked it up browsing r/swoleacceptance), but it's definitely an apt description for my three...

[JFick]

@laikabear lol, that's a good term

Thanks for the welcome.

_____

Jan 19 macros 4150; 205 p / 485 c / 156 f
Jan 20 BW 332 2375; 145 / 208 / 94
Jan 21 BW 331 2090; 198 / 134 / 83
Jan 22 BW 332 2220; 156 / 162 / 107
Jan 23 BW 330.4

W2D2

Bench
165 x 5
195 x 5
230 x 5 x 4

Deadlift from "boxes" (aka plates)
315 x 3
365 x 3
415 x 2 x 4

Pull-ups
-150 x 6 x 5
Dips
-110 x 6 x 5
RDLs
235 x 8 x 4

Super tired today, just went in and did the work.

[peez]

Super tired today, just went in and did the work.

Some days you just have to show up. Still, looks like things are heading in the right direction for you.

[JFick]

Some days you just have to show up. Still, looks like things are heading in the right direction for you.

Thanks man. At the moment they are... Hoping I can keep it up.

_______

Jan 23. Macros 2750; 211 p/ 219 c/ 118 f
Jan 24 BW 331.0 2340; 165 / 136 / 127
Jan 25 BW 329.4 2340; 203 / 145 / 101
Jan 26 BW 328.8

W2D3
Squat
235 x 5
280 x 5
305 x 3
305 x 5
305 x 7 (3' rest)
305 x 6 (3' rest)
305 x 4

Bench
185 x 4
215 x 3
245 x 2 x 5

Cable Flies (who am I?)
30's x 8 x 4
Supersetted with (90" rest)
Seated Rows
165 x 8 x 5

Incline sit-up ~25°
Bw x 10 x 3

Sheiko craziness today with the squats. Nothing hard but made me sweat with the short rest time. I was reading his website and Sheiko recommends surprisingly long rest periods, like 5+ minutes for any set above 70%. I guess that would be possible if you have 2 hours to lift (especially for the higher volume programs) but that's just ridiculous it seems for anyone moderately in shape at these intensities.

Bench felt great today. Did cable flies solely because the cable stations are right next to the seated row machine at my gym so it was easy to superset them. Sit ups FTW.

Looking at next week's programming, good bye to my chest and good bye to my lumbar. Huge spike in pulling AND pressing volume. Oh joy.

[slowmotion]

Nice solid work, @JFick.

[JFick]

@slowmotion thanks Jan

@broseph @Allentown you guys got your wish, after my daughter coughed directly into my mouth Thursday morning, I now have a runny nose and sore throat

_________

Jan 26 macros 3340; 234 p/ 262 c / 147 f
Jan 27 BW 328.8 : 3150; 188 / 288 / 138
Jan 28 BW 328.4 : 2450; 193 / 179 / 115
Jan 29 BW 327.6

W3D1

Squat
235 x 5
280 x 4
325 x 3
350 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 4

Pull-ups
-150 x 6 x 5
Supersetted with
Dips
-110 x 6 x 5

Hyperextensions
BW + 25 x 8 x 4

I'll be able to hit the gym 3 days this week it looks like. Of course, the first day is with 4 hours sleep and a head cold. Kids yo... So today felt like poo poo. But just got to show up

Friday and Saturday ate a little more than planned but still a little below (theoretical) maintenance. Weight still went down over the weekend so that's a good sign.

The next two workouts are some Russian madness... Stay tuned.

[broseph]

[sinister laugh]

[mgil]

[sinister laugh]

Kids are the best at ball-busting.

Keep at it!

[JFick]

[sinister laugh]

Kids are the best at ball-busting.

Keep at it!

They certainly can be... I'm trying!!

______

Jan 29 macros 2800; 215 p / 235 c / 105 f
Jan 30 BW 328.8: 2020; 185 / 164 / 62
Jan 31 BW 328.2

W3D2

Deficit Deadlift (stood on a plate)
260 x 3
305 x 3
335 x 2 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 2
280 x 1 x 2
260 x 2 x 2

Deadlift from 2 plates
305 x 3
335 x 3 (supposed to be 365 but math is hard...)
415 x 3 x 4

DB flies
30's x 8 x 4

What an interesting workout. Despite having a really bad cold I felt strong as a bull today. Never understand the fluctuations in the feels department.

Pulls, bench, and back to pulls. Yikes. Top it off with some additional chest work. Quite the workout. First time I've had to lift anything heavy at 85% with the bench singles. These were still easy, @7ish.

Waiting for a woosh in the weight department. I seem to stay stable for 5 says and then loose 2-3lbs in a day or two. Just annoying, but it makes ya more motivated when the scale keeps going down.

Double bench on Friday... Whoop whoop.

[JFick]

Jan 31 macros 2420; 206 p/227 c/ 76f
Feb 1 BW 327.4: 2520; 223/ 192/ 100
Feb 2 BW 327.4

W3D2

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 4

Squat
235 x 5
280 x 4
330 x 4 x 4

Bench
165 x 6
195 x 6
215 x 6 x 4

BB Rows
155 x 6 x 5
RDLs
225 x 8 x 2 (supposed to be 4 sets but ran out of time)

Death to the pectoral muscles! It wasn't really that bad, the last couple sets of six were burny lol.

Realized my weight might be semi stable because I started taking creatine last week after like 7 months without taking any. So I forgot I might retain 5 lbs or so of water in the muscles the next month. Can't complain, the first month loss was just about 13lbs.

On the same note, I don't know whether to attribute it to some Russian mastery of fatigue management or it's the creatine, but squats felt like an empty bar today. Had to chop off some accessory work due to time.

[JFick]

Feb 2 macros 2890; 214p / 264c / 103f
Feb 3 BW 325.8: 2214; 177/ 204 / 77
Feb 4 BW 325.4: 3450; 156 / 364 / 164
Feb 5 BW 327.8: 2028; 202 / 125 / 82
Feb 6 BW 326.6:

W4D1

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 2

Squat
235 x 5
280 x 4
325 x 3
385 x 2 x 5

DB Flies
35's x 8 x 4
Dips
-100 x 6 x 5

Pretty easy day. Good little tittie pump today.

I did get that woosh I was waiting for, dropped about 2.5 lbs in 2 days. Superbowl refeed FTW.

[JFick]

Feb 6 macros 2720; 193 p/ 252 c/ 108 f
Feb 7 BW 326.6

W4D2

Deadlift up to knee 1 sec pause
255 x 3
305 x 3
365 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 3 x 2
280 x 2 x 3

Deadlift from boxes
335 x 3
385 x 3
435 x 2 x 2
465 x 1 x 3

BB Rows 1 min rest
155 x 8 x 5
Ran out of time for RDLs

Lot of work packed into 75 minutes today and I didn't even get RDLs in there. Especially rough since I needed to move Mondays workout to yesterday. I actually felt nauseous after the workout until I ate.

Still fighting this f'n cold, which turned out to be a sinus infection. Doc says it's viral so just have to ride it out. The pressure in my head is so annoying, especially during heavy pulls.

Head down, keep going

[broseph]

Deadlift up to knee 1 sec pause

Well, well, well... Look who’s doing the new hotness now!

[JFick]

Deadlift up to knee 1 sec pause

Well, well, well... Look who’s doing the new hotness now!

Lmao, I thought of what I said to you when I saw that on the spreadsheet. I deserve a ribbing

[JFick]

Feb 7 macros 3000; 193p / 246c/ 131f
Feb 8 BW 328.0 (wtf?) 1950; 149 / 146/ 69
Feb 9 BW 326.8

W4D3
Squat
235 x 5
280 x 4
325 x 3
375 x 2 x 4

Close Grip Bench
165 x 3
195 x 3
230 x 3 x 4 Technically a PR

Incline Bench
185 x 6 x 4
Dips
-95 x 6 x 5

Early rise today. Big snow storm = extra time to get to work = first squat at 5:15 am. Yowza. Good thing squats were easy today. Bench was programmed as close grip. I've never close gripped anything heavy so 230 is a 1 / 2 / 3 rep PR lol. Then lots of more chest work. The tonight and the weekend will contain lots of Michigan Prowler work, can't wait.

I don't why my weight spiked back up. Ate some salty food Wednesday night but was still in a deficit. Arg.

[Wilhelm]

Michigan Prowler = Snow shovel?

[Allentown]

Still fighting this f'n cold, which turned out to be a sinus infection. Doc says it's viral so just have to ride it out. The pressure in my head is so annoying, especially during heavy pulls.

1200mg Musinex, pseudo epinephrine of some sort, saline nasal irrigation, and a shot of Flonase or the generic allergy nasal spray.