T Nation

Every Night is Steak Night

Was going to take today off but woke up in time to go to the gym feeling full of beans.
Reps added on every exercise so glad I did.
Love/hating the hack squat, doing full rom (Sled bottoming out), with a very controlled eccentric and 1 sec pause at the bottom. Really lights up my quads.

3 Likes

C2d4
Press
20kg x 10
40kg x 10
50kg x 2
60kg x 5 +1 push press
60kg x 4 +2 push press
50kg x 7 +1push press
40kg x 12+2push press

Seated Db shoulder press
20kg x 11
20kg x 12
20kg x 11

Db lateral raises
10kg x 14
7.5kg x 12
7.5kg x 10

Low to high cable fly
9.1kg x 20
13.6kg x 15
13.6kg x 15

Techno gym chest press machine
30kg x 40
30kg x 40
40kg x 28
50kg x 10

Dips (Triceps)
Bw x 8
Bw x 10
Bw x 16

Triceps machine
40kg x 12
40kg x 12

Legpress calf raises
100kg x 10
100kg x 15
100kg x 20
100kg x 18
100kg x 12

V handle Triceps ext
40.8kg x 28
54.4kg x 12
54.4kg x 10

Ab machine
3 x 20

8 Likes

Didn’t train yesterday due to late night and hangover, crap sleep last night too. Didn’t really progress from this session last week weights/rep wise but got a bit more volume in with the push presses and got a nice pump.

New year physique update: 192lbs this morning, so 4lbs lighter than when I finished last year’s T-ransformation challenge.
I want to get really lean this year thinking this would be achieved at about 175lbs so looking at losing 20lbs.


(and yes, I need to clean my mirror! >

7 Likes

20 pounds lighter and you’ll be ripped.

That’s the plan.

1 Like

Had a day off gym and free ate Sunday, 200 lbs this morning. (aware alot of this will just be replenished glycogen and water.) training is going to be a little inconsistent for a while, my van has been off the road since before xmass and looks to be so for another week. I’m getting lifts to work, but won’t be able to get to the better equipped gym and my pickup point on foot without some stupidly early starts.
I’ve rejoined the gym Nr by with the sauna and pool so will be using that for a while.

5 Likes

C2d5
Ng pull ups
8
8
8
7

Hammer strength low row
20kg x 30
30kg x 20
40kg x 12
45kg x 10
30kg x 18

Straight arm lat pull downs
3 x 30

Cable Rear delt fly
5kg x 10
2.5kg x 15
2.5kg x 15
2.5kg x 15

Rope hammer curls
3 x 20

Rope upright row
3 x 20

Decline situps
Lots

Db lateral raises
10kg x 10
6kg x 12

7 Likes

At the gym with sauna, so weights do t really tally with last week doing this day.

Love a sauna after a work out.

1 Like

C2d6
Deadlift
110kg x 10
150kg x 5
190kg x 7
190kg x 6
150kg x 10 floating
150kg x 10 floating

Seated leg ext
65kg x 10
80kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 7

Reverse hyper
15kg x 12
15kg x 12
15kg x 14

Seated calf raises
25kg x 20
40kg x 20
40kg x 14

45 degree back ext
Bw x 10
Bw x 10
Bw x 14

Ab machine
3 x 20

Ezbar Preacher curl
10kg x 30
10kg x 20

8 Likes

Still some very strong pulls mate. Nice work

1 Like

Threw up after the last set of deadlifts, never done that before!

3 Likes

Haven’t done that in a long time.

I think I’m going to abandon structured workouts for a little while. I’m hugely stressed at the moment, and am starting to get apprehensive before workouts about beating last week’s numbers. I’ve also failed to improve some as well.
The gym is an outlet of stress for me so I don’t want to be getting stressed about it as well as all the other stuff I’m dealing with.
I’m just going to do what I feel like on the day with some eye on hitting body parts at least one a week.

Once life settles down I will re introduce some structure.

6 Likes

C3d1
Incline (3holes showing) db bench
17.5kg x 10
25kg x 6
27.5kg x 4
30kg x 10
30kg x 10
30kg x 12

Db lateral raises
10kg x 20
10kg x 13 then 7.5kg x 7
7.5kg x 12 then 5kg x 8
7.5kg x 10 then 5kg x 10

Force chest press
20kg x 20
30kg x 14
30kg x 10
25kg x 10
20kg x 10

Matrix shoulder. Press machine
25kg x 12
25kg x 9
20kg x 9

Smith high Incline cg press
20kg x 12
40kg x 3
30kg x 12
30kg x 10
30kg x 9

Matrix Upper back machine
25kg x 40
35kg x 20
40kg x 20

Triceps machine
25kg x 10
40kg x 14
40kg x 12
40kg x 12

Rope Triceps ext
27.2kg x 14
27.2kg x 14
27.2kg x 16

Rope cable crunch
3 x 20

Seated calf raise
25kg x 18
30kg x 12
30kg x 12
35kg x 12

6 Likes

C3d2

Hammer strength low row
20kg x 10
40kg x 10
60kg x 10
70kg x 10
70kg x 10
60kg x 10
40kg x 22

Straight arm lat pull downs with wide bar
23.75kg x 30
28.75kg x 18
21.25kg x 15

Pull down machine
72.5kg x 10
87.5kg x 8
65kg x 20

Rope hammer curls
21kg x 15
28kg x 10
31.5kg x 6
17.5kg x 20

Db lateral raises
10kg x 15, drop to 8kg x 10, to 6 kg x 8.

Face pulls
3 x 20

Db Cross body hammer curls (slow eccentric)
12kg x 15, to 8 normal curls, to 8 cheat curls with slow eccentric.

5 Likes