No Country for [Fat] Men

[JFick]

rebuild week 7

Nov 16

walk dog - 40 min

incline bench
145 x 5
155 x 5
165 x 5
175 x 5

back ext machine
225 x 15
235 x 15
245 x 15
255 x 15

_____________

Nov 17

walk dog - 30 min

power snatch
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

still sucking at life

[JFick]

well then

nothing like a planned deload week extended into a 3 week absence thanks to a serious health issue.

took the few days off before thanksgiving as a planned deload. that tuesday started to feel crappy. by Thursday night I ended up in the ER with a nasty case of cellulitis (skin infection) in my lower leg. docs could find no obvious cause: no cuts, nicks, tears, in my skin. very cool, NOT. but if you never have had it, do not recommend, 1/10. energy level = 5% of normal.

so two weeks of antibiotics later i am on the mend. feeling close to normal. so i dipped my toe back into the gym today. gonna start off upper body only as my leg heals completely.

_____

12/12/22

walk dog - 40 mins

bench
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

row machine
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

everything went just fine, so that's nice to see.

[JFick]

Dec 14

walk dog - 40 mins

post sick LP

Press
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

Lat Pulldown
125 x 5
135 x 5
155 x 5
175 x 5
185 x 5

feeling pretty good all things considered

[JFick]

Dec 15

Bench - Singles
185
205
215
225
235
245
250
255

walk dog - 30 mins

rainy miserable morning, my bench sucks holy shit lol

[JFick]

Dec 16

walk dog - 40 mins

incline bench
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

rear delt machine
130 x 12
145 x 10
160 x 8

[JFick]

Dec 19

walk dog - 30 mins

bench
140 x 5
160 x 5
180 x 5
200 x 5
220 x 5

row machine
115 x 12
125 x 10
135 x 8

short on time today

[JFick]

Dec 20

walk dog - 35 min

press - singles
135
155
165
175 x 3

back ext machine
200 x 15
225 x 12
250 x 10

pressed for time... get it?

[JFick]

Dec 21

walk dog - 40 mins

Incline Bench
140 x 5
145 x 5
150 x 5
155 x 5
160 x 5

Lat Pulldowns
125 x 12
150 x 10
175 x 8

finding a routine here

[JFick]

Dec 22

walk dog - 40 mins

Bench - singles
225
245
265 x 1 x 5

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

feeling very gym bro-ish with no leg work, i'm ok with it for now lol

falling into the below program:
M - volume bench / back work
T - press singles / lower back work
W - volume incline / back work
T- bench singles / rear delt work
F - volume press / back work

[JFick]

Dec 23

Blizzard, wind chill -11, no walk for the pup

Press
135 x 5 x 3
140 x 5
145 x 5

Hang Cleans
95 x 5 x 5

treadmill incline walk
3.5 mph
3.0 incline
30 mins

merry christmas y'all

[JFick]

Dec 27

walk dog - 35 min

bench
145 x 5
165 x 5
185 x 5
205 x 5
225 x 5

Row Machine
125 x 12
135 x 10
145 x 8
155 x 6

good day
______

had two pipes freeze and burst on Friday night... so cool lol. luckily i was home and awake when this happened, so was able to shut the water off within a couple minutes. i'm a decent carpenter and know how to repair pipes. found 3 splits in 2 pipes, how does that happen within seconds of each other? so spent 5 hours friday night and 4 hours saturday cutting, replacing, and soldering all the new stuff together. found where the cold air was coming from and fixed that. UGH, merry christmas!!!!!! lol

[JFick]

last week in December turned into a mess scheduling wise... so wasn't able to hit the gym after that tuesday lol

______

Jan 2

walk dog - 50 mins

bench - volume
150 x 5
170 x 5
190 x 5
210 x 5
230 x 5

Row Machine
130 x 12
140 x 10
150 x 8
160 x 6

_____

Jan 3

pouring and 39 degrees, no walk for the dog

Press - Singles
155
160
165
170
175
180
185 x 1 x 2

Back Ext Machine
200 x 15
225 x 15
250 x 10 x 2

treadmill - incline walk
30 mins
3.0 incline

presses felt super solid... cool i guess

_____

2023 Goals

looking to drop weight (per usual)
drop 50 by my Bday in July

lets go.

will track my cals and macro's in here for accountability.

this needs to happen. gonna go keto for a couple weeks just to flush the carbs out and get momentum going on the scale.

liking the current lifting schedule. legs can hold on for a min as i'm still cautious on this post-cellulitis leg.

[JFick]

Jan 4

walk dog - 43 mins

incline bench
145 x 5
150 x 5
155 x 5
160 x 5
165 x 5

lat pulldowns
150 x 12
160 x 10
175 x 8

cals and macros from 1/: 2245 (104 p / 164 c / 120 f)

[JFick]

Jan 5

walk dog - 45 mins

bench singles
225
245
270 x 1 x 5

rear delt machine
140 x 15
155 x 12
170 x 10

cals / macros 1/4: 1827 (129 / 112 / 97)

everything was good today

[JFick]

Jan 6

walk dog - 45 min

press volume
100 x 5
110 x 5
130 x 5
140 x 5
150 x 5

hang cleans
95 x 5
100 x 5
105 x 5
110 x 5
115 x 5

bad plate math on presses on the first two sets until i realized i was gonna end up 10 lbs short lol.

CRAZY GUY REPORT AT GYM. Guy (never seen him before, new years resolution guy perhaps?) walks in wearing a N95, accompanied by a small little spray bottle, hanging from his hip. Not the big, gym supplied bottles, but his own personal bottle he brought in. Goes up to the guy doing RDLs in the powerrack and asks if he can take the rack because ____ (i couldn't hear what he said). well he sets up a pin bench. seems normal. then sets the pins to like 4 - 5 inches off his chest and puts 225 on the bar, no warm up what so ever. i lol'd at this point. he sets up and "benches" it off the pins like 2 inches, wobbly as all hell, and then repeats that for 5 reps lol. EGO to the max. like 5 min rest for him. he then proceeds to do a single with 315 that barely moved. another 5 mins rest. he then puts 405 on and gets pinned himself. LMAO. he then checks himself a little and does 375 after a minute or so, and does another single. i finished and left at that point. but good lord, amazing how people can function in the world.

[broseph]

I'm uncomfortable with the spray bottle from home. People are frickin' crazy, and I'd be afraid it was that dude's own urine or something. Especially when you've observed him doing other irrational stuff (the whole bench session).

But thank you for reminding me to be grateful for my basement gym.

[JFick]

I'm uncomfortable with the spray bottle from home. People are frickin' crazy, and I'd be afraid it was that dude's own urine or something. Especially when you've observed him doing other irrational stuff (the whole bench session).

But thank you for reminding me to be grateful for my basement gym.

haha yea, i assume it was probably straight bleach and was not good for the bench's coverings. definitely shouldn't be allowed, but the early morning employees are useless at the gym.

you should be! i still have to get the garage gym set up... just life gets in the way

[JFick]

Jan 9

walk dog - 30 min

Bench - volume
155 x 5
175 x 5
195 x 5
215 x 5
235 x 5

Row Machine
135 x 12
145 x 10
155 x 8
165 x 6

strangely, the first 4 sets of bench felt light as air... good to see, very strange since i am calorie cutting.

diet: cals / p/c/f 2076 / 132 / 88 / 137
______

Jan 10

walk dog - 45 mins

Press - Singles
160
165
170
175
180
185
190
190

Back Ext Machine
225 x 15
250 x 12
255 x 12
260 x 12

solid day. almost maxing out the back extension machine, this is a goal.

[JFick]

Jan 11

walk dog - 40 mins

incline bench
150 x 5
155 x 5
160 x 5
165 x 5
170 x 5

lat pulldowns
155 x 12
165 x 10
180 x 8

diet: 2632 cals / 134 p / 182 c / 140 f

going out of town the next two days. i think the hotel has a gym, might get a little inventive to get some work in. all of my upperbody stuff is feeling very solid so far

[JFick]

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