T Nation

All Out Attack


Agreed. Of course he was the guy who thought he was really jacked too. I felt bad for her, because she really didn’t know any better.



135 x 10, 185 x 5, 225 x 3, 245 x 1, 290 x 2, 335 x 2, 355 x 2, 275 x 3, 230 x 10

Laying DB Press:
4 sets x 10 reps x 60

Dip Machine:
4 sets x 20 reps x 210

Svend Press:
4 sets x 50 reps x 3 plates (10s)

20 minutes / 229 calories

What a workout!!! Everything moved good and fast. I spent two hours there, but it really did not seem like it.

I hope everyone has a safe and happy new year.


Happy New Year and thanks for reminding me the name of the svend press :fireworks::sparkler:



Kroc Rows:
4 sets x 10 reps x 130

DB Front Raises:
4 sets x 10 reps x 55

Reverse Incline Flies:
4 sets x 10 reps x 40

Reverse Lat Pulls:
4 sets x 10 reps x 105

BB Shrugs:
325 x 10, 375 x 10, 415 x 10, 465 x 10

15 minutes / 162 calories

I was up way too late last night. I was ready to hit the bed by 10:00 but my wife invited family over. I did not get to sleep until 2:00 AM. There was no drinking involved, but it was still way past my bed time. I was in the gym by 9:15.

The workout started out great, but as things progressed I could feel the lack of sleep setting in. I got through it, however, and I think a nap is in order today. I was going to try the handstand pushup again today, but I have no vest for it. Perhaps later in the week.


Nice, love it NO Judgement from me!!.. Ive done things like this before with certain guys whom had egos bigger than themselves . Probably why i stay home and train and stay away from commercial gyms.


Thanks, I wish I had that option. 90% of the people who train when I do are really cool. It just takes one jerk though…


Front Squats:
135 x 10, 185 x 5, 230 x 5, 250 x 5, 280 x 5

Leg Extensions:
5 sets x 10 reps x 175

Quarter Squats (Smith Machine):
315 x 10
405 x 10
495 x 10
585 x 10
585 x 10

Seated Leg Press:
4 sets x 10 reps x 400

20 minutes / 242 calories

My quarter squat experiment with the Smith Machine continues. I can feel it when I put a whole bunch of weight on there. I think next time I’ll lower the safety bars a bit and go just a hair deeper.



Light Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 275 x 1, 275 x 1

Bench Against Band:
3 sets x 3 reps x 235

Dead Press:
135 x 10, 185 x 3, 225 x 1, 245 x 1

Fly Machine:
4 sets x 10 reps x 190

10 minutes / 111 calories

Today was a light day, and not very intense. I tried to work on form and explosion.


Maybe if you didn’t 1/4 squat in a Smith machine, and use the leg extension, he would take you more seriously?? (…said, while running away…)



Good one. I wish I had another option other than the Smith Machine. Believe me I tried with their POS squat rack.

There is really no reason to run. I’m big and slow, and I stopped chasing people down years ago. I prefer to run them down in my car.


Since so many do “croc rows,” I hadta ask what the hell they are!??

Am guessing it’s holding a barbell at full low the pulling it up to neck level using a medium width grip but…??
Thank you!


With the weight you’re lifting there’s no reason to be self conscious about using a Smith machine for any exercise. I think it helps in a lot of workouts.


Good grief…Really?!?

Chasing people is for chumps; that’s what bullets are for:smirk:

Oh, and I agree about the S.Machine (smirk X2)


s_afsoc, basically a one are row.


Thanks fellas, I just feel like a hypocrite since I go off on Smith Machine “strong men” all the time.


135 x 10, 185 x 4, 225 x 3, 275 x 1, 325 x 1, 375 x 3, 340 x 5, 325 x 5

Rack Pulls (from knees):
335 x 5, 385 x 5, 425 x 5, 475 x 5

Laying Leg Curls:
4 sets x 10 reps x 145

15 minutes / 213 calories

Fast and easy was the name of the game. I’ve decided I probably will not compete again until the end of July. There are a couple upcoming meets, but they run up against family plans. I figure six months is more than enough time to get my DL back on track and make continued gains on the bench.

Also my friend sponsors a local bodybuilding and fitness show in March. He has asked me to set up a bench press contest after pre-judging. As of now I really don’t want to compete in it, but I will do all I can to promote it. My friend has been a great sponsor, and I really owe him for his powerlifting sponsorship.


Standing or bent over?


dumbbell / bent




Happy New Year a bit late Crippler.

Strong work as always. Nothing wrong with a good long break between meets.


Thank you sir!



Tate Press:
4 sets x 12 reps x 55

4 sets x 20 reps x 35

Standing BB Extensions:
50 x 20, 60 x 20, 70 x 20, 80 x 20

Cable Extensions:
4 sets x 20 reps x 100

D-Bar Push Downs:
4 sets x 10 reps x 65

Poundstone Curls:

Hammer Curls:
4 sets x 10 reps x 60

Concentration Curls:
4 sets x 10 reps x 35

Cable Curls:
4 sets x 10 reps x 95

20 minutes / 261 calories

How else do I spend a day off from work? I get ready for job #2. The new term for the college I teach at starts this week. I have a class for tonight, so I’ll spend the rest of the day on my lesson plan.