T Nation

Every Night is Steak Night

So much lovely volume.

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I’m really liking it at the moment!

Lower B

5 mins treadmill

Squat
60kg x 8
80kg x 8
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 2
160kg x 1
170kg x 1
150kg x 6 (rep pr)

Lying leg curl
35kg x 20
42.5kg x 15
42.5kg x 12
50kg x 12

Standing calf raise
120kg x 20
120kg x 15
120kg x 15

Dips ss 25kg Bb curl
Bw x 20/15
+20kg x 5/15
30kg x 5 /15

Think I could have had a little pr at 172.5kg on squat but had it in my head to go for 180kg after. 170kg was hard enough so dismissed that idea!

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Bonus day

10mins treadmill

Cable crunches
30
30
28

Hack squat
40kg x 20
80kg x 10
120kg x 10
160kg x 8

Calf raise
120kg x 12
120kg x 12

Cable lateral raises
3x20

Bench
40kg x 14
60kg x 8
80kg x 6
100kg x 3
80kg x 6

Face pulls
3x20

Bnp
25kg x 20
35kg x 10
25kg x 15

Preacher curl
20kg x 10
20kg x 10
20kg x 10

Dips
20
11

Legs really sore after squatting yesterday, so did a light leg workout to get some blood through them and some pushing.
Pull tomorrow.

Nice stuff, and nice rep PR

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I’m thinking that if I get some Squat volume in at 150kg and 160kg, stay away from doubles and singles for a few weeks, I can get 180kg soon.

I bet if you made 160 your bitch, get a solid 4 or 5 reps out of it, then you would be good for 180 for sure. Either that or you will stop posting for a few weeks, where we all eventually find out it went horribly wrong and you are in one of those comical looking full body casts.

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Sounds like a solid plan: 5 not too grindey reps at 160kg, do a light week then go for 180kg.

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5 mins treadmill

Chinups
8
6
5
5
5

Lat pull down
50kg x 10
55kg x 10
65kg x 8
75kg x 6
65kg x 12

Seated Db press
16kg x 20
20kg x 18
24kg x 12
26kg x 9

Seated row wide hammer grip
50kg x 20
65kg x 10
75kg x 5
85kg x 5
95kg x 5
85kg x 5

Lat pull down machine
45kg x 15
55kg x 10
65kg x 10
75kg x 10

Incline db fly press
16kg x 25
20kg x 20
22kg x 16

Face pulls
3x20

Ez bar upright row
20kg x 12
30kg x 9
30kg x 6
20kg x 12

Dips
10

Triceps push down
32.5kg x 20
40kg x 18
40kg x 14

Seated Hammer curls
14kg x 10
16kg x 10
16kg x 10

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5 mins treadmill

Trapbar Deadlift
40kg x 30
80kg x 20
120kg x 10
140kg x 6
140kg x 8

Hack squat
40kg x 20
80kg x 20
120kg x 20
160kg x 10
160kg x 20

Leg press
80kg x 20
120kg x 12
160kg x 10

Standing calf raise
80kg x 12
120kg x 12
120kg x 12

Seated leg curls
3x20

Face pulls ss cable Lateral raises
20/20
20/20

Decline situps
3 x 20

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Smart move, don’t want to make us all feel too bad.

20 mins treadmill

3x30 cable crunches

Side bends 16kg kettlebell
3x20

Alternating Db culs
14kg x 10
16kg x 10
18kg x 10

Decline situps
2x20

Cable curl
17.5kg x 20
22.5kg x 10
22.5kg x 10

20mins treadmill

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5 mins treadmill

Bench
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Incline db fly
14kg x 10
18kg x 12
18kg x 12
18kg x 12 /ss press x 25

Smith ohp press
Bar x 20
40kg x 10
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Db Lateral raises ss 20kg bnp
10kg x 10/15
10kg x 10/12
10kg x 12/12

Face pulls
3x20

Dips
18
12
9
5

Triceps extensions
3x10

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5 mins treadmill

NG pull ups
9
5
3
3

Lat pull down
50kg x 10
55kg x 10
65kg x 10
75kg x 7
75kg x 5
65kg x 8

Seated row wide hammer grip
50kg x 20
55kg x 10
65kg x 10
75kg x 6
85kg x 6
95kg x 6
75kg x 12

Lat pull down machine
55kg x 10
65kg x 10
75kg x 10
85kg x 4
65kg x 8

Upright cable row
6kg x 20
8kg x 16

Standing Cable bent row
3x12

Barbell curls
25kg x 10
30kg x 10
30kg x 8

Rope curls
2x20

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Squat
60kg x 10
80kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 5
160kg x 2

Deadlift
100kg x 10
140kg x 10
180kg x 6
200kg x 4
220kg x 2

Standing calf raise
80kg x 18
120kg x 8
120kg x 12

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Tried a slightly wider stance on squats today, liked it. Was able to stay a bit more up right and could feel quads working a bit more.
Not deadlifted from floor for a few weeks, felt OK.

That is a serious session mate. Very good job.

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I imagine the dog walk later will be quite sedate.

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