T Nation

All Out Attack


#1782

9/29/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
5 sets x 5 reps x 285
320 x 5 (no rest), 225 x 7, 135 x 5 (slow with 10 second pause)

Robbie about killed me today. He told me he had a surprise after 5 x 5. Normally that means going down and cranking out a bunch of reps. Today he went up to 320 and said he wanted five more. I was already pretty gassed. The last two reps were a war.

Busy day today. My daughter has her homecoming dance. She just committed to Washington State this past week. We are really proud. My wife and I will be attending a football game at our university as well.


#1783

9/30/18

Seated Plate Lift:
4 sets x 15 reps x 45

Above Head Plate Hold:
45 lb plate x as long a possible

BB Hold (as long as possible):
325, 385, 415, 475

Viking Press (from floor):
4 sets x 10 reps x 2 plates

Treadmill:
10 minutes / 117 calories

I was a little tired this morning. Too much fun in the alumni tent, and we got home after midnight.


#1784

10/2/18

Tate Press:
4 sets x 15 reps x 40

Kickouts:
4 sets x 15 reps x 40

Kickbacks:
4 sets x 10 reps x 45

Pulldowns:
4 sets x 15 reps x 100

Treadmill:

10 minutes / 103 calories

That was it. I was a little stressed for time, because I wanted to get to work early.


#1785

10/4/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 385 x 2
Speed Sets:
3 sets x 3 reps x 320

Power Shrugs:
2 sets x 5 reps x 280

Leg Curls:
4 sets x 10 reps x 125

Now off to a three day conference out of town. It’s going to be nice to get out for a few days.


#1786

Good to see your training ect., going along so well.

I started some direct Tri’s work, with an occasional curl super-set; always think of you :wink:


#1787

Thanks. I probably need to change up some things as well.


#1788

10/9/18

Biceps Gauntlet

Reverse DB Curls:
4 sets x 15 reps x 30

Concentration Curls:
4 sets x 10 reps x 40

Poundstone Curls:
100

Kickouts:
4 sets x 20 reps x 30

Cable Extensions:
4 sets x 15 reps x 100

Pulldowns:
10 sets x 10 rep x various (no rest)

Treadmill:
10 minutes / 73 calories


#1789

10/13/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
5 sets x 5 reps x 290
295 x 3

Treadmill:
10 minutes / 74 calories

I was out of town last week for a conference, so I had a bench deload. Today I continued my 5 x 5. Robbie always has a “surprise” for me at the end. Normally it involves dropping the weight and doing high reps on something. Today the surprise was pretty easy, with a set of 295 for three.

It’s our college homecoming this weekend. My wife and I made the 60 mile drive last night for the alumni mixer. I didn’t get home until after midnight, so I was pleased with today’s 8:00 AM workout. We’ll head up for other festivities and the game later today.


#1790

10/14/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 2

Speed Sets:
3 sets x 3 reps x 300

Power Shrugs:
2 sets x 5 reps x 300

Leg Curls:
4 sets x 10 rep x 125

We made it home safe and sound. We spent some time with our son after the game, which was nice. He took a job a school working security and helping with sporting events. He’s getting some good experience, while getting an education.


#1791

1016/18

Back in the garage, after work.

Poundstone Curls:
100
100

Standing Concentration Curls:
4 sets x 15 reps x 35

Hammer Curls:
4 sets x 10 reps x 55

Reverse DB Curls:
4 sets x 10 reps x 35

Standing BB Extensions:
4 sets x 12 reps x 65

Kickbacks:
4 sets x 10 reps x 35

Standing Two Hand DB Extensions:
4 sets x 10 reps x 55

Dips:
4 sets x 20 reps


#1792

You’ll need bigger sleeves on your shirts.


#1793

We can only hope.


#1794

10/18/18

OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 165 x 5

DB Front Raises:
4 sets x 10 reps x 55

Reverse Flies:
4 sets x 10 reps x 30

BB Upright Row:
4 sets x 10 reps x 135

In and out at 5:00 AM.


#1795

10/20/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
290 x 5
290 x 5
290 x 5
295 x 5
295 x 5
325 x 3

So Rob gave me another curveball today. Instead of my normal 5 x 5, he said there would be a surprise. My plan was 5 x 5 at 295. Instead he told me to do the above. I must say, it was a good surprise, and I really got stretched out.

On a personal note the head of my agency had a talk with me earlier this week. He asked what my plans were. I told him I was not looking to retire for another seven to ten years. He told me he is moving up his plans and he would like me to take over for him. He may place me in the deputy director’s position in the near future. It was pretty cool considering I have only been there 11 months and I would be skipping over some longtime executive leaders for this. We see…


#1796

10/21/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 415 x 1

Speed Sets:
2 sets x 3 reps x 300

Power Shrugs:
2 sets x 5 reps x 300

Leg Curls:
4 sets x 10 reps x 130

Treadmill:
10 minutes / 57 calories

Everything was light and easy.


#1797

Great news. The weights surely have contributed to this.


#1798

I’d like to think so.


#1799

10/24/18

Pulldowns:
10 sets x 10 reps x various

Cable Extensions:
4 sets x 10 reps x 100

Tate Press:
4 sets x 15 reps x 35

Kickbacks:
4 sets x 10 reps x 40

Poundstone Curls:
100

Concentration Curls:
4 sets x 10 reps x 40

Cable Curls:
4 sets x 15 reps x 40

EFX Stepper:
5 minutes / 36 calories

Treadmill:
5 minutes / 44 calories

I had to miss yesterday. My IA sergeant and I had to be at the office at 3:00 AM to fire an employee. My wife also signed us up to work the concession stand at my daughter’s school after work. It was a long day.


#1800

Is it easier to fire someone at 3 am? Jeez.


#1801

Not really. She was kitchen staff, and that’s when they get there.