T Nation

All Out Attack


#1882

1/20/19

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 430 x 1

Rack Pulls (from knees):
385 x 5, 405 x 4, 455 x 3, 505 x 2

No life in the legs today. I felt it early on, and shut things down.


#1883

505 rack pulls and lifeless legs.


#1884

Yeah, well I was supposed to do two reps at 430, but one about killed me. It should have been super easy. I knew I was in trouble when 225 felt heavy.


#1885

1/21/19

Biceps Gauntlet

Hammer Curls:
50 x 10, 55 x 10, 60 x 10, 65 x 10

Reverse DB Curls:
4 sets x 15 reps x 35

Cable Curls:
4 sets x 15 reps x 80

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

Cable Extensions:
4 sets x 15 reps x 100

Kickouts:
4 sets x 15 reps x 35

Kickbacks:
4 sets x 15 reps x 40

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

Glider:
10 minutes / 43 calories

I used the holiday off to get a pretty good workout in.


#1886

1/24/19

Kroc Rows:
4 sets x 10 reps x 145

DB Front Raises:
4 sets x 10 reps x 60

DB Side Raises:
4 sets x 10 reps x 40

Face Pulls:
4 sets x 15 reps x 105

OHP:
4 sets x 5 reps x 135

Treadmill:
10 minutes / 138 calories

I did not sleep well, so I skipped working out in the morning. I went after work. I always notice there are more man buns in the afternoon, than in the early morning.


#1887

Probably will see some man buns in that hard core gym too.

I have lived most of my life in a small, small town. I still remember the first one I saw, in 1989.


#1888

1/26/19

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 3, 335 x 2, 365 x 1, 315 x 5, 225 x 22, 135 x 10

Treadmill:
20 minutes / 238 calories

It didn’t feel very strong today. I was pretty down on things until Rob challenged me for 25 reps of 225 at the end. 24 is my record. I didn’t get it, but I feel pretty good with 22 reps after the previous sets. I even let a scream out that sounded like a little girl on rep 20 or so.


#1889

1/26/19

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 425 x 1, 405 x 1, 365 x 3

Speed Sets (60 seconds between sets):
3 sets x 3 reps x 315

Assistance Work (60 seconds between sets):
Power Shrugs:
2 sets x 5 reps x 335

Stiff Leg DL:
2 sets x 5 reps x 225

Bent Rows:
2 sets x 5 reps x 245

Good Mornings:
2 sets x 5 reps x 225

Underhand Lat Pulls:
2 sets x 5 reps x 225

Treadmill:
20 minutes / 208 calories


#1890

Looking like a Boss, Boss !


#1891

Thanks. I’m just trying. I miss your updates though.


#1892

1/29/19

Biceps Gauntlet

Hammer Curls:
4 sets x 10 reps x 55

Concentration Curls:
4 sets x 10 reps x 50

Cable Curls:
4 sets x 15 reps x 85

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

Cable Extensions:
4 sets x 15 reps x 100

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

Kickouts:
4 sets x 15 reps x 35

In and out in 40 minutes.


#1893

1/31/19

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 40

Incline Reverse Flies:
4 sets x 12 reps x 30

Treadmill:
12 minutes / 115 calories

The weekend cannot come soon enough…What a long week.


#1894

2/2/19

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 320 x 3, 315 x 4, 315 x 3, 315 x 2, 365 x 1, 135 x 10

Treadmill:
20 minutes / 158 calories

Another crazy Saturday of Rob throwing sets at me that always surprise.


#1895

2/3/19

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 435 x 1, 405 x 1, 365 x 1

Speed Sets (60 seconds rest):
2 sets x 3 reps x 315

Stiff Leg Deadlift:
2 sets x 5 reps x 235

Power Shrugs:
2 sets x 5 reps x 365

Treadmill:
25 minutes / 226 calories

I am too stubborn to understand I can’t deadlift on back to back weeks. I’m not happy with today, and will repeat it in two weeks. I was trying to cram things in and once more learned my lesson.

I had planned on a little more, but everything was too heavy.


#1896

2/9/19

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 2, 365 x 2, 405 x 1, 225 x 5

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

I must be getting old, because I hurt my left shoulder sleeping. I woke up Tuesday and he hurt to move my arm around. It’s only gotten a little better. I thought I would lift today, and see how it felt. I found it did not hurt at all to press.

I wanted two reps of 405, but they shut me down after one. It was a struggle and a second rep probably was not going to happen. Next week is max week.


#1897

" I must be getting old, because I hurt my left shoulder sleeping."

To dam funny.


#1898

I just with it wasn’t true.


#1899

2/10/19

Rack Pulls (from knees):
315 x 10, 365 x 5, 405 x 4, 455 x 3, 505 x 2, 555 x 1, 405 x 5, 315 x 10

Leg Curls:
4 sets x 10 reps x 125

It was pretty fast.


#1900

“Pretty fast” doesn’t gloss over 505 and 555 rack pulls.

Beast.


#1901

2/12/19 Birthday #48.

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

Cable Extensions:
4 sets x 10 reps x 100

Kickouts:
4 sets x 10 reps x 35

Kickbacks:
4 sets x 10 reps x 40

Biceps Gauntlet

Concentration Curls:
4 sets x 10 reps x 40

Cable Curls:
4 sets x 10 reps x 85

Treadmill:
15 minutes / 178 calories

Today is my 48th birthday. My staff at work gave me a nice party. I came home and then headed to the gym with my daughter. We’ll have cake a little later.