T Nation

All Out Attack


#1842

Probably can crack walnuts by bending your arms.


#1843

12/5/18

Kroc Rows:
4 sets x 10 reps x 145

DB Front Raises:
4 sets x 10 reps x 55

DB Side Raises:
4 sets x 10 reps x 45

Face Pulls:
4 sets x 15 reps x 105

Got it done fast. I have a flight out this morning to Dallas for work. It’s a fast turnaround. I’ll be back tomorrow night.


#1844

12/8/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 1, 355 x 1, 415 x 1

Treadmill:
25 minutes / 307 calories

I thought it was time for a max week. 355 was super easy. 415 was solid. I felt I had 10 or maybe (maybe) 15 pounds more in me. In fact my goal coming in was 425. Rob and I talked, and we decided it was more important to leave after doing something positive.

Deload next week.


#1845

12/9/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 385 x 2
Speed Sets:
6 sets x 3 reps x 315 (60 second rest)

Assistance Work (60 second rest between each set)
Stiff Leg DL:
8 sets x 3 reps x 245
Bent Rows:
8 sets x 3 reps x 215
Good Mornings:
8 sets x 3 reps x 205
Underhand Lat Pulls:
8 sets x 3 reps x 220

I got it all done in 55 minutes.


#1846

415x1. WTF. I kind of hate you.

Nicely done.


#1847

12/15/18

Deload Bench Day

Bench Against Band:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 225 x 10, 225 x 10

Crossover (mid-chest):
4 sets x 12 reps x 50

Fly Machine:
4 sets x 12 reps x 160

Treadmill:
25 minutes / 302 calories

I just finished a deload week. Although I know its good to rest, I am feeling it. It was a very stressful week at work, and training might have helped.


#1848

12/16/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 405 x 2
Speed Sets (one minute rest between sets):
5 sets x 3 reps x 340

Assistance Work (one minute rest between sets)
Stiff Leg DL:
3 sets x 8 reps x 250
Bent Rows:
3 sets x 8 reps x 220
Good Mornings:
3 sets x 8 reps x 210
Underhand Lat Pulls:
3 sets x 8 reps x 220

With so little rest between sets, everything moved fast.

My son went to gym the same time as me. He also worked on deads, so it was pretty cool working next to each other. I got in his head a little on his last set. He pulled 365 pretty easy after doing a bunch of work before. I’d say it’s pretty solid for a 155 pound guy. His birthday is next month, and I told him I would buy him a nice belt. He is currently using an old weightlifting belt I purchased my freshman year in college.


#1849

I don’t have a son but I can imagine the experience you had.

At a former gym I saw retired firemen work out with their daughters.


#1850

It’s always fun to train with them. I’ve gone to the gym with my daughter too. She’s probably stronger than her brother when you figure body weight and the whole male / female thing. He’s much more intense.


#1851

12/18/18

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

Cable Extensions:
4 sets x 10 reps x 100

Kickouts:
4 sets x 12 reps x 35

Kickbacks:
4 sets x 10 reps x 50

Poundstone Curls:
100

Hammer Curls:
4 sets x 10 reps x 55

Reverse DB Curls:
4 sets x 12 reps x 30

Treadmill:
5 minutes / 53 calories

I really didn’t think I worked too hard until I got home. I felt the pump, and my hands were a little shaky as I tried to shave.


#1852

12/20/18

Kroc Rows:
4 sets x 10 reps x 145

OHP:
4 sets x 5 reps x 135

Hammer Strength Reverse Flies:
4 sets x 10 reps x 100

Hammer Strength High Row:
4 sets x 10 reps x 80

Treadmill:
5 minutes / 44 calories

Not a whole lot going on here…


#1853

12/22/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 310 x 5, 310 x 5, 310 x 5, 310 x 5, 310 x 5, 135 x 5

Treadmill:
15 minutes / 143 calories

I was back to 5 x 5, after a deload week. I really didn’t feel very strong, but we got through it.


#1854

12/23/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 360 x 3, 360 x 3, 360 x 3

Speed Sets (60 seconds rest):
3 sets x 5 reps x 295

Assistance Work (60-90 seconds rest between sets):

Power Shrugs:
3 sets x 5 reps x 255

Stiff Leg DL:
3 sets x 5 reps x 255

Bent Rows:
3 sets x 5 reps x 225

Good Mornings:
3 sets x 5 reps x 215

Underhand Lat Pulls:
3 sets x 5 reps x 220

Treadmill:
25 minutes / 253 calories

That was some work right there…


#1855

Merry Christmas to you and your family Crippler.


#1856

And to you sir. I hope you had a great holiday.


#1857

12/26/18

Biceps Gauntlet

Concentration Curls:
4 sets x 10 reps x 40

BB Strict Curls:
4 sets x 14 reps x 50

Cable Curls:
4 sets x 15 reps x 80

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

Cable Extensions:
4 sets x 15 reps x 100

One Arm Extensions:
4 sets x 10 reps x 40

Kickouts:
4 sets x 15 reps x 35

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

Treadmill:
30 minutes / 339 calories

I get two floating holidays a year and have not used either. So I decided to take today and tomorrow off. It’s always nice to see my old 7:00 AM gym crew.


#1858

12/27/18

Kroc Rows:
4 sets x 10 reps x 145

DB Front Raises:
2 sets x 10 reps x 55
2 sets x 10 reps x 60

DB Side Raises:
4 sets x 10 reps x 45

OHP:
4 sets x 5 reps x 135

Face Pulls:
4 sets x 15 reps x 105

Seated Pulls:
4 sets x 10 reps x 265

Treadmill:
20 minutes / 245 calories

Another good day.


#1859

12/29/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 5, 295 x 5, 295 x 3, 295 x 2, 295 x 2, 295 x 1, 335 x 1, 355 x 1, 135 x 10

Treadmill:
15 minutes / 134 calories

The plan was for 5 x 5 at 315. Rob threw me a monkey wrench after the first set, and changed things up. I didn’t realize how many sets we did, until after it was over.


#1860

12/30/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 385 x 2

Speed Sets (one minute rest)
3 sets x 3 reps x 315

Assistance Work (90 second rest between sets)
Power Shrugs:
3 sets x 5 reps x 380

Stiff Leg DL:
3 sets x 5 reps x 260

Bent Row:
3 sets x 5 reps x 230

Good Mornings:
3 sets x 5 reps x 220

Underhand Lat Pulls:
3 sets x 5 reps x 220

The last workout of 2018…


#1861

Happy New Year Crippler.

Your posts undoubtedly motivate a lot of guys on here.