Super Old Fat Machine Training Log

[Wdecoff]

#14140

Starting the TFL Block 1B Tomorrow. I’m turning 59 March 6th. I was a disabled Police Officer
(Heart Attack) After fighting to comeback for 15 years I returned in April after graduating
the Police Academy. Love my job. Love being back.

In between I did some acting, stunt work, and body doubling in close to 100
movies. And I will still be acting. But only a few times a year.

I had to put on 25+ lbs for a movie. Not a healthy thing to do at any age never mind an Old fuck like me. My wife and kid were not happy. But you gotta make a buck when you can. But I assured them I would not do it again…after my wife threatened me.

Now I will get down to 175 (a great weight for looking and feeling good) For three movies. To be healthy and in the words of Gunnery Sergeant Hartman not be “a disgusting fat body” or as Doug Neidermeyer called flounder a “nauseating pile of blubber”.

I’m starting a 200 lbs. BF 22%. For diet I’m going to use a RP template.

A major training obstacle is schedule. I average 60+ hours a week and my schedule is unpredictable because
of the nature of my job. So I will need to adapt and adjust. I’m training at Best Fitness in Danvers. When schedule permits TPS in Malden, my police station gym, and home gym.

I walked 4 miles on a work detail today. And just took my puppy for a 3 mile walk wearing a 20 lb weighted vest. I also did “The Method” warm up routine plus a bunch of mobility work. I also will hit my diet perfectly today.

I hope my Method Brothers and sisters will get some enjoyment if not amusement from my journal.

God bless.

Will

[Wdecoff]

#14141

And I do want to mention I watched the Ball Slam video and to be frankly Candace who I know is a very nice person scared the hell out of me with her intensity. And…. that’s all I have to say on that subject.

[Murph]

#14142

In case you don’t know, Bill is the guy who climbed the Green Monstah in Ted!

That is fucking badass.

[Wdecoff]

#14161

Did ok.

Did some warm ups in the sauna to get some heat in my bones.

Started with the Old Method Warm up. Mobility work.

Goblet Squats I did 10 reps starting a 10 lb DB 20-30-40-50-60 x 10, 70 x 8, 80 x 2, 90 x 2 ,,100 x 2 x 5

Walking lunges 3 x 10
FG Pull ups 3 x 15-20+ No rest between sets

Magills 3 x 10/10
Supermans ” ” Wanted to warm my core a little more.

Buzzsaw – Pikes – Ab wheel 3 sets 10+ reps each

Balls slams – DB side bends – Thrusters with 20’s did 5 sets but it took awhile.

overall not bad but I’m more out of shape than I thought

I did block 1. But I was more focused and harder on myself starting
this block. But as Shemp Howard said

“Rome wasn’t built in a day and neither was Syracuse”

[Murph]

#14163

Shemp is the unsung stooge inmho

[Wdecoff]

#14195

01/17/19

Week 1 Conditioning 1

Worked out at PD. So had to work around equipment

Thruster with 0.5 pod KB.
Wt SL SU 25 lbs
V up

Burpees 8 rds.

Solid Workout. Conditioning sucks. But I did it to myself.

[Murph]

#14199

“You brought this on yourself bitch”
Eddie Murphy

[Wdecoff]

#14254

01/18/19

5 Mike walk with the wife.

01/19/19 At PD limited equipment

Incline Press 185 X 5 X 5

Pull ups – Push ups 5 cycles

Burpees Did Josh Bryant’s Juarez Valley.
12-1 11-2 etc. Forgot to time. And…it got ugly.

01/20/19

5 Mile Winter Walk in the woods with wife and puppy.

Titans telegraph 5 X 10
Wrist rolls 3 X 3/3

[Murph]

#14261

I love me some Titan telegraph.

[Author]

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