No Country for [Fat] Men

[JFick]

Apr 27

walk dog - 45 mins

Dips
-130 x 10 x 3

Lat Pulldowns
145 x 10 x 3

Face Pulls
29 x 15
30.5 x 15
32.5 x 15

________


Apr 28

walk dog - 40 mins

Press Triples
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 2 + F

BB Shrugs
135 x 15
155 x 15
175 x 15

two fails this week, signals time for a change after 6 weeks of triples. gotta think it over here over the weekend

[JFick]

So busy lately... got some catch up to do.

May 1

walk dog - 40 min

bench
185 x 10
205 x 8
225 x 6

Good mornings
65 x 10
85 x 10
105 x 10

___________

May 2

walk dog - 40 min

Squats
225 x 10
245 x 8
265 x 6

DOMS for days :'(

_________

May 3

walk dog - 30 min

Seated Barbell Press
95 x 10
105 x 10 x 2

BB Shrug
135 x 15
185 x 15
225 x 15

__________


May 4

walk dog - 40 mins

Lat pulldowns
115 x 12
130 x 10 x 2

DB curls
30s x 12 x 3

Face Pulls
30.5 x 15 x 3

________

May 5

walk dog - 40 mins

Incline Bench
135 x 10
185 x 8
205 x 6


done with the triples. added squats in, DOMS for 4 days... brutal.

[JFick]

May 8

walk dog - 35 min

bench
275 x 1
275 x 3
285 x 3
295 x 3

row machine
100 x 15
115 x 12
130 x 12

kettlebell swings
20 kg x 20 x 2


_____________

May 9

walk dog - 35 min

squats
275 x 1
295 x 3
300 x 3
305 x 3

ab wheel
3 sets of 5

__________

May 10

walk dog - 35 min

seated BB press
95 x 10
105 x 10
115 x 10

BB shrugs
185 x 15
205 x 15
225 x 15

rolling through the ol' Bigger Faster Strong rep scheme for the time being, added squats (legs dead)

[JFick]

May 11

walk dog - 40 min

Lat Pulldown
145 x 10 x 3

DB curls
32.5s x 12 x 3


________

May 12

walk dog - 40 min

incline bench
225 x 3 x 3

face pulls
32.5 x 15 x 3

[JFick]

May 15

walk dog - 35 min

bench
275 x 5
275 x 4 @ 10
225 x 5

row machine
145 x 10 x 3


____________

May 16

walk dog - 35 mins

sled
45 x 2
90 x 2 x 4

KB swings
20 kg x 20 x 3


______________

May 17

walk dog - 35 mins

BB seated press
105 x 10
115 x 10
120 x 10

BB shrug
225 x 12
235 x 12 x 2

already failed on bench... think its time for some GPP. 5 months of strength blocks went very well. time to cycle back to endurance/GPP/metcon yada yada

[broseph]

already failed on bench... think its time for some GPP. 5 months of strength blocks went very well. time to cycle back to endurance/GPP/metcon yada yada

It's funny when your progress slows and stops, and you start feeling discouraged. But then realize you're just finally reaching the end of an overall successful season and it's time to do something different.

Good luck with your metcons.

[JFick]

already failed on bench... think its time for some GPP. 5 months of strength blocks went very well. time to cycle back to endurance/GPP/metcon yada yada

It's funny when your progress slows and stops, and you start feeling discouraged. But then realize you're just finally reaching the end of an overall successful season and it's time to do something different.

Good luck with your metcons.

yea totally. it's funny how your body just stops responding after a certain amount of time, but it always good to take the bird's eye view on the long term. i have to be happy hitting some PRs at 35 (almost 36, yikes lol)

thanks dude!

[JFick]

May 18

walk dog - 40 min

BB complex
Power Clean + Front Squat + Hang Clean + Strict Press EMOM
95 x 1 x 10

Sled
+90 lbs x 2 x 3

KB Swings
20 KG x 20 x 2


___________

May 19

walk dog - 40 min

incline bench machine
105 x 15 x 3

face pulls
32.5s x 15 x 3

plan for now M/W/F high rep machine and DB work, get some pumps going. T/T GPP, HIIT, conditioning stuff, etc

[JFick]

May 22

walk dog - 30 min

bench machine
100 x 15
110 x 15
115 x 15
115 x 12 @10

Tricep Ext Machine
75 x 12 x 2
75 x 9 @10

Fly Machine
130 x 15 x 3

all short rest, 1 min. pump city

[JFick]

Holy crap haven't logged in over a month??? yikes time flies...

well i've been fucking around at the gym for the last month doing nothing programmed. in general going, push/pull/shoulders/push/pull, 8-12 reps for 3 sets. old school bro shit. been down in the dumps mentally and just can't drag my ass to do anything hard or planned out. but doing enough to maintain whatever muscle mass i have.

this next week will be wonky due to travel. then i'll get back to the grind.

[JFick]

back to it!

dicked around on 7/7

Jul 10

walk dog - 30 mins

Bench - speed triples - 30 sec rest
135 x 3 x 2
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
195 x 3 x 2

Chest Fly Machine - 90 sec rest
175 x 10 x 3

Tricep Ext Machine - 1 min rest
75 x 15
100 x 12
125 x 12

[JFick]

Jul 11

walk dog - 30 mins

Power Cleans - 90 sec rest
135 x 3 x 3

Row Machine - 90 sec rest
100 x 10
125 x 10
150 x 10

Curl Machine
85 x 10 x 3

[JFick]

Jul 12

walk dog - 30 mins

Seated Press - speed triples - 30 sec rest
95 x 3 x 10

face pulls - 1 min rest
30 x 12 x 3

[JFick]

Jul 13

walk dog - 30 min

power snatch - 90 sec rest
95 x 3 x 3

back extension - 1 min rest
BW x 10 x 3

[JFick]

Jul 14

walk dog - 30 min

bench - singles - 30 sec - 1 min rest
225
245
255
265
275 x 1 x 3

Dip Machine
110 x 15
125 x 15
150 x 10

[JFick]

Jul 17

walk dog - 30 min

bench - speed triples - 30 sec rest
155 x 3 x 2
175 x 3 x 2
185 x 3 x 2
205 x 3 x 2
225 x 3 x 2

_____

July 18

walk dog - 30 min

yoga / meditation - 20 mins

[JFick]

July 19

walk dog - 30 mins

seated press - speed triples
115 x 3 x 10

face pulls - 1 min rest
32 x 15 x 3

fly machine - 90 sec rest
180 x 10 x 3

_________

July 20

walk dog - 30 min

yoga / meditation - 20 mins

i've been feeling a little... melancholy lately. i miss meditating on the reg. damn second child! lol, that really did disrupt my schedule. so i'm going to pilot this 3 day per week and sub in yoga 2 days a week and try to sprinkle in as much meditation as possible, min 10 mins a day. goal of 30 per day would be ideal. (RIP to an hour a day)

[JFick]

July 21

walk dog - 20 mins

incline bench - speed triples
135 x 3 x 10

dip machine - 90 s rest
155 x 10 x 3

slept in a little, truncated activity this morning

[JFick]

July 24

walk dog - 30 mins

bench - speed triples - 30 sec rest
185 x 3 x 2
205 x 3 x 2
215 x 3 x 2
225 x 3 x 2
235 x 3 x 2

fly machine - 90 sec rest
185 x 10 x 3

tricep extension machine - 1 min rest
125 x 12 x 3

___________

July 25

walk dog - 40 mins

meditation / yoga - 20 mins\

good start to the week

[JFick]

What up people

I've been SO busy with life, no time to log. I have been lifting, just yoloing some high volume pump style stuff, doing whatever I feel like for the last month, trying to hit the major muscle groups at least once a week. This week started an LP program, feel it's time to start squating again. So here we go.

____________

Monday 9/18

Paused, beltless Squats
135 x 5 x 3

Paused Bench
185 x 5 x 3

__________

Wednesday 9/20

Deadlift
225 x 5

Incline Bench
155 x 5 x 3

_____________

Friday 9/22

Paused Beltless Squats
145 x 5 x 3

Paused Bench
190 x 5 x 3

Keepin' It Simple (cuz I am) Stupid. Also aware of the hilarity of using heavier weights for bench v squat lol