T Nation

All Out Attack


#1902

Happy Birthday!


#1903

Happy Birthday.


#1904

2/14/19

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 45

BB Shrugs:
4 sets x 20 reps x 315

Here in Eastern Washington we’ve been getting our asses kicked with snow. I trained after work today. Following the workout I hit up the driveway with the snow blower yet again. We have a pretty long driveway. I would estimate 150 feet or so. I’ve never used the blower so much.


#1905

2/16/19

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1, 365 x 1, 430 x 1, 135 x 10

Stair Stepper:
25 minutes / 320 calories

Today was a max day. 430 was the most I have attempted raw. It was a struggle, and I got a slight bump at the bottom. I am going to count it, because it was a piss load of weight.

I’ll probably deload for the week after Monday, and just work cardio. Next weekend we are taking our daughter to Washington State University for an in-service. She will get a $1,000 a year scholarship for us going, so its well worth the weekend trip.


#1906

Duh… great stuff boss…


#1907

Thank you


#1908

2/17/19

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

Stiff Leg DL:
2 sets x 6 reps x 225

Treadmill:
20 minutes , 228 calories

I’m not happy with my deadlift right now. I think I need to mix things up and shock the body. My next deadlift workout will be four sets of 10.

After Monday I plan in deloading for a week. My left shoulder still hurts, so the week off will do it some good.


#1909

OG told me lots of ice helps…

I prefer a wet heating pad; really makes heat sink in.


#1910

Thanks. I’ll probably do both. It was getting better before I trained back and shoulders last week, but I knew that was going to happen.


#1911

2/18/18

Biceps Gauntlet

Concentration Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps 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 10 reps x 100

D-Bar Press Down:
4 sets x 10 reps x 50

Kickbacks:
4 sets x 10 reps x 45

Treadmill:
10 minutes / 98 calories

With the holiday off it was nice to see all of my old buddies again. I’ll now begin a one week deload, and hit up some cardio along the way.


#1912

2/26/19

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

Cable Extensions:
4 sets x 10 reps x 100

One Arm Extensions:
4 sets x 10 reps x 40

Kickouts:
4 sets x 15 reps x 35

Straight Bar Push-Downs:
1 sets x 100 reps x 50

Poundstone Curls:
100

Concentration Curls:
4 sets x 10 reps x 45

Reverse DB Curls:
4 sets x 12 reps x 35

Back at it with a week off for deload. My shoulder feels a little better. We had a good trip to Washington State University with our daughter. She’s really excited for college in the fall.


#1913

2/27/19

Kroc Rows:
4 sets x 10 reps x 145

DB Front Raises:
4 sets x 10 reps x 65

DB Side Raises:
4 sets x 10 reps x 45

BB Shrugs:
4 sets x 20 reps x 315

Hammer Strength Seated Pulls:
4 sets x 10 reps x 190

Just enough to make it feel like I did something.


#1914

3/2/19

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

Treadmill:
15 minutes / 173 calories

That was pretty easy. This is the first week of 3 x 3. I just finished a couple months of 5 x 5.

My new issue is a new gym just opened in the area. It’s supposed to be more hardcore. About half of my crew has already crossed over. I’ve been a member of my current gym since it opened 16 years ago. I think I will tour the new one today. If I sign up I’ll try to keep my membership to both.


#1915

3/3/19

Leg Extensions:
4 sets x 15 reps x 170

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

Today was a perfect example of why I need to find a new gym. I had to keep myself busy with leg extensions while the one area to deadlift was being used.

Once I got started I had no plan. I just pulled light to work on speed.

For cardio today I am going to shovel snow on the tennis courts at my daughter’s school. They have not been able to practice due to all the damn snow we have been getting. I am hopeful other parents will show up. The last time this happened, it was just me.


#1916

3/5/19

DB Curls:
4 sets x 10 reps x 55

Concentration Curls:
4 sets x 10 reps x 45

Reverse DB Curls:
4 sets x 12 reps x 35

Cable Curls:
4 sets x 15 reps x 85

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

Cable Extensions:
4 sets x 10 reps x 100

D-Bar Pressdown:
4 sets x 10 reps x 50

Straight Bar Pressdown:
1 sets x 100 reps

Stair Stepper
10 minutes / 100 calories


#1917

Anything more on the hard core gym?


#1918

The wife and I are going to check it out after work Friday.


#1919

Wife accompanying you to a hardcore gym.

Might consider arriving on motorcycle in a tank top, using a killer grip handshake, all after about l0 handstand pushups.

Good wife protection and owners might offer some free months.


#1920

Well she’s not very hardcore, so we’ll see.


#1921

3/7/19

Kroc Rows:
2 sets x 10 reps x 145
2 sets x 10 reps x 150

DB Front Raises:
4 sets x 10 reps x 65

DB Side Raises:
4 sets x 10 reps x 40

Hammer Strength Shoulder Press:
4 sets x 12 reps x 110

Still at the old gym. It was really crowded, so I got in and got out.