T Nation

All Out Attack


#1822

Thanks for what you did as well. My dad has always been a hero for what he did for us. A couple years ago he confided in me a story of what he had to do one time to save his own life. He has never told anyone else, even my mother. It means a lot to me.


#1823

11/12/18

Biceps Gauntlet

Standing Concentration Curls:
4 sets x 10 reps x 35

Hammer Curls:
4 sets x 10 reps x 55

Cable Curls:
4 sets x 10 reps x 60

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

Cable Extensions:
4 sets x 15 reps x 100

Kickouts:
4 sets x 10 reps x 40

D-Bar Pressdown:
4 sets x 20 reps x 50

Treadmill:
15 minutes / 177 calories

With the holiday and a day off, I was able to go at 7:00 AM and see all of my old crew again. It was nice to see all of the familiar faces again.


#1824

11/13/18

After Work Conditioning

Famers’ Walk
10 - 40 Yard Sprints
Backwards
Crossover
Change of Direction

I took a few weeks off from after work conditioning. It was 28 degrees and dark when I got home, so it was different.


#1825

11/15/18

One Arm Press:
4 sets x 10 reps x 40

DB Side Raises:
4 sets x 10 reps x 45

Face Pulls:
4 sets x 15 reps x 100

Hammer Strength High Row:
4 sets x 10 reps x 3 plates

Seated Pulls:
4 sets x 10 reps x 265

Treadmill:
12 minutes / 135 calories


#1826

11/15/18

After Work Conditioning:

Famers’ Walk
10 - 40 Yard Sprints
Backwards
Crossover
Change of Direction
Agility Ladder

I pulled two workouts today. It wasn’t as cold or dark when I got home tonight.


#1827

11/17/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 305 x 5, 305 x 5

Svend Press:
4 sets x 50 reps x 2 plates (10s)

Treadmill:
25 minutes / 305 calories

Today was supposed to be 5 x 5 at 305. I felt a strain in my left pec during the second or third rep on the first set. I thought I could work it out between sets and continue. It felt just as bad, however, on second set. I shut it down at that point, so I could not do any damage.

It kinda sucks when you think about a workout all week, just to hurt yourself at the start. I’ve done this a various times in the past, so I should be good by next Saturday. I’ll give it another run at that point.


#1828

11/18/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 2

Speed Sets:
8 sets x 3 reps x 270 (60 seconds rest between sets)

Assistance Lifts (60 seconds rest between sets)
Stiff Leg Deadlift:
3 sets x 8 reps x 235
Bent Rows:
3 sets x 8 reps x 205
Good Mornings:
3 sets x 8 reps x 195
Underhand Lat Pulls:
3 sets x 8 reps x 220


#1829

11/20/18

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

Cable Extensions:
4 sets x 10 reps x 100

Kickouts:
4 sets x 15 reps x 35

One Arm Extensions:
4 sets x 10 reps x 40

Biceps Gauntlet

Concentration Curls:
4 sets x 10 reps x 40

Cable Curls:
4 sets x 12 reps x 80

Poundstone Curls:
100

It’s hard to get up so early this time of year. It’s still dark out and the air is cold.


#1830

Yeah, but you’re tough.


#1831

11/22/18

Kroc Rows:
2 sets x 10 reps x 125
6 sets x 10 reps x 145

Seated Pulls:
4 sets x 10 reps x 265

DB Side Raises:
4 sets x 10 reps x 45

DB Front Raises:
4 sets x 10 reps x 55

Treadmill:
15 minutes / 165 calories

Just a little Thanksgiving work.

Kroc rows used to be a normal part of my routine, but I have not done them in a while. 125 felt really light, so I bumped things up a bit.

Happy Thanksgiving and Gob bless all the T-Nation Over 35 crew.


#1832

11/23/18

Seated Plate Lift:
4 sets x 15 reps x 45

Farmers’ Carry:
4 sets around the weight area x 100 in each hand

Overhead Plate Carry:
4 sets around the weight area x 45

15 Second BB Hold:
315
365
385
405

Face Pulls:
1 set x 100 reps x 80

EFX Stepper:
5 minutes / 35 calories

Treadmill:
13 minutes / 130 calories

Shoulder Stretches

I have not been able to do my monthly lift crazy stuff day in a while. With an extra day off from work, today seemed like the day.


#1833

11/24/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 305 x 5, 305 x 5, 305 x 5, 305 x 5, 305 x 5

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

Treadmill:
18 minutes / 210 calories

I still have some mild pain in my left shoulder from the strain. I just went for it today and tried to focus it out. I also moved my hand in about an inch to take the stress off my shoulder. After my 5 x 5 I basically said that was it, so that I could not stress the shoulder anymore.


#1834

11/25/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 365 x 2
Speed Sets:
8 sets x 3 reps x 295 (60-90 seconds rest)

Assistance Work (60-90 seconds rest):

Stiff Leg DL:
3 sets x 8 reps x 240
Bent Rows:
3 sets x 8 reps x 210
Good Mornings:
3 sets x 8 reps x 200
Underhand Lat Pulls:
3 sets x 8 reps x 225

It moved pretty fast and I was out in an hour.


#1835

11/27/18

Poundstone Curls:
100

Concentration Curls:
4 sets x 10 reps x 40

Incline Curls:
4 sets x 10 reps x 30

Cable Curls:
4 sets x 12 reps x 80

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

Cable Extensions:
4 sets x 10 reps x 100

D-Bar Pulldowns:
4 sets x 15 reps x 50

Kickbacks:
4 sets x 10 reps x 40


#1836

11/30/18

Kroc Rows:
4 sets x 10 reps x 145

OHP:
4 sets x 5 reps x 135

DB Front Raises:
4 sets x 10 reps x 55

DB Side Raises:
4 sets x 10 reps x 45

Hammer Strength Low Row:
4 sets x 10 reps x 4 plates

Face Pulls:
4 sets x 15 reps x 105


#1837

12/1/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 310 x 5, 335 x 2, 335 x 4, 370 x 2,
135 x 10

Treadmill:
25 minutes / 265 calories

We kind of changed things up a tad, and it felt good.


#1838

12/2/18

Rack Pulls (from knees):
315 x 10, 365 x 5, 405 x 3, 455 x 2, 505 x 1, 545 x 1, 405 x 10

Zerchers:
225 x 5
245 x 3
285 x 2
325 x 1

Leg Extensions:
4 sets x 10 reps x 210

I was wondering how this would go. I had already worked all morning as part of my church security team. I had not eaten, and I did not feel too strong. Luckily, however, it was pretty strong.


#1839

a 325 Zercher.


#1840

Yes sir. I’m getting there.


#1841

12/4/18

Poundstone Curls:
100

DB Curls:
4 sets x 10 reps x 40

Machine Preacher Curls:
2 sets x 10 reps x 2 plates
2 sets x 10 reps x 1 plate

Treadmill:
15 minutes / 139 calories

Not much going on here today. It was hard to wake up. When I got there the place was packed, for so early in the morning.