T Nation

All Out Attack


You’re the godfather of handstand push-ups.



In my garage.

Poundstone Curls:

DB Curls:
4 sets x 15 reps x 35

Standing Concentration Curls:
4 sets x 15 reps x 35

Hammer Curls:
4 sets x 10 res x 55

Standing BB Extensions:
4 sets x 20 rep x 45

4 sets x 10 reps x 35

One Arm Extensions:
4 sets x 10 reps x 35

Bench Dips (the bumper on my daughter’s truck):
4 sets x 20 reps

I was really tired this morning and could not get up at 0430 like normal. I decided to lift at home. I have not used the equipment in my garage for a couple years. I think we are going to start using it more. I have a lot of dumbbells and a pretty nice bench.


Ok, I admit I’m older. But you’ve really got the strength.



DB Front Raises:
4 sets x 10 reps x 55

Reverse OHP:
95 x 10, 115 x 10, 135 x 5, 155 x 5

DB Side Raises:
4 sets x 10 reps x 40

Face Pulls:
4 sets x 15 reps x 100

Dammit. I slept “late” again today. I woke up just before my alarm at 0430. I thought I would lay there for a couple of minutes and go. The next think I know, its 0515. I rushed to the gym and got it done in about 45 minutes.


Your body’s telling you something.


Fugg, I quit…you do front raises with 55’s… awesome stuff Crip!


Second oldergoat. Front raises with 55 is extremely adequate.


^ I’d say this is fairly normal for this guy.


Maybe. I going to deload in a few weeks.


Yeah, I guess everyone has to good at something.



135 x 10, 185 x 5, 225 x 3, 245 x 1
275 x 5 x 5
225 x 10

Incline Flies:
4 sets x 12 reps x 40

10 minutes / 103 calories

I’m thinking of staying with 5 x 5 for a while. It is a tried and true formula. Plus it’s a nice change and shock to my body.

My wife and I will be hitting a college football game today. Our university has its home opener. Plus there is the alumni mixer before game it should be fun.

Tomorrow we move our son back to school. I think he is more than ready. He goes to the same school we did.



Rack Pulls (from knees):
135 x 10, 340 x 5, 430 x 3, 480 x 2, 540 x 0

245 x 5, 295 x 3, 335 x 2, 355 x 1

Leg Curls:
4 sets x 10 reps x 135

I didn’t have a whole lot of energy today, and it was a struggle. In fact I will repeat this workout again. I took two runs at 540, but it was not there. The top two sets of zerchers were not as deep as I wanted, but still its a lot of weight.

Yesterday was a good time, and I might be feeling the after affects of it. We met some great alumni. In fact we hung out with two board members, who invited us to the president’s game suite next home game. Now to move the boy up there for his junior year.


Lifting and life, good balance here.



10 sets x 10 reps x various (no rest)

Cable Extensions:
4 sets x 10 reps x 95

4 sets x 15 reps x 35

4 sets x 10 reps x 40

Poundstone Curls:

Concentration Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps x 35

Cable Curls:
4 sets x 12 reps x 80

10 minutes / 107 calories

Things moved pretty well for 5:00 AM. I had a lot more, but off to work.