T Nation

Every Night is Steak Night

Sbs hypertrophy C12D3

5 mins treadmill

Bench
40kg x 10
60kg x 5
80kg x 3
100kg x 3
82.5kg x 7
82.5kg x 7
82.5kg x 7
82.5kg x 10

Leg press
80kg x 10
120kg x 10
160kg x 5
185kg x 9
185kg x 9
185kg x 9
185kg x 20

Seated Row machine
65kg x 10
70kg x 10
75kg x 10
75kg x 8 (tidy up form)

Face pulls (3 on stack)
3 x 15

Triceps push down
30kg x 20
35kg x 10
40kg x 10
45kg x 9

Rope cable curl
3 x 10

Oh Triceps ext
3 x 10

Cross body db hammer curl 12kg
20 ss 22 1/4 rep chins
15 ss 11 1/4 rep chins

Bb curl
20kg x 23
10kg x 20

3 Likes

198lbs this morning, hopefully will still be Monday.

1 Like

Sbs hypertrophy C12D4

5 mins treadmill

Db bench
24kg x 6
28kg x 4
32kg x 9
32kg x 9
32kg x 9
32kg x 14

Hack squat
80kg x 10
120kg x 9
120kg x 9
120kg x 9
120kg x 16

Smith CGBP
10kg x 20
20kg x 20
40kg x 20
60kg x 10

12kg db lateral raises
10
10
10
10

Pull downs
55kg x 10
65kg x 10
75kg x 10
85kg x 7

Face pulls
3 x 15

20kg bnp
18
12

Ttb ss ab wheel
8/8
5/5

5 Likes

Had a lot of knee and hip pain yesterday, was considering skipping the hack squats. Took inspiration from @ejones1: it hurt I knew I shouldn’t do it, but did it any way.
My knee actually feels a bit better afterwards.

3 Likes

Got a reasonable photo of my back the other day, actually getting some taper.

10 Likes

love it. all dorito, no rectangle.

1 Like

More than a bit, I would say.

1 Like

Still carrying quite a bit of fat on my love handles so should improve if I can keep getting leaner.

Just looked up the weights for my Deadlift workout tomorrow. 190kg 3x7 then 190kg x 9+.
I’m a little bit scared!

1 Like

Dude, just looked back at your photos posted in Feb '19 and the difference is unreal! You look like a superhero now.

Really nice work. Really nice!

2 Likes

Thanks, I forgot about those, there is quite a difference!

2 Likes

Very well done mate, your discipline and hard work has paid off, keep it up👍

1 Like

forget the back look at the front in the mirror. On fire mate.

2 Likes

Sbs hypertrophy C12D5

5 mins treadmill

Deadlift
60kg x 5
100kg x 4
140kg x 3
180kg x 2
220kg x 1
190kg x 7
190kg x 7
190kg x 7
190kg x 12

Tbar row
20kg x 20
35kg x 20
35kg x 20
35kg x 20 (up to 40kg next)

Calf raises
120kg x 20
140kg x 20
160kg x 20
160kg x 15

Face pulls
3 x 20

Cable crunches
3 x 20

Rope hammer curl
5 x 10

6 Likes

That is a whole lot of deadlifting mate. You and @guineapig deff win the prize for big weight and big volume.

4 Likes

I think I’m going to have to start taking the odd day off, my top end strength seems down, 220kg x1 was pretty hard. Might have every 3rd day as a conditioning day.

4 Likes

Just found your log, insane work going on in here, PRs left right and centre, going from Feb 19 to now photos, man you can absolutely see you are putting in 100% both in the gym and kitchen!

Nailing it, my only complaint is you log in over 35 I always forget to check this place! (wish T-nation would just put them all in one and why 35, what happens at 35 to make you need to log in a different place?.. That’s not directed at you, or anyone, just ramble).

2 Likes

Come on mate the over 35 section is where all the cool kids hang out :joy:

4 Likes

Knee pain has got much worse the last few days. I had to pull over several times driving home yesterday to get out of the van and walk about. I’m pretty sure it’s related to driving and not anything I’m doing in the gym. (I drove 1200 miles last week which is when the discomfort started.)
Got a Physio appt Thursday night, fortunately D6 has no leg work so will train today, but will skip squats on thurdays session.

You finally get past puberty. :grin:

4 Likes

Sbs hypertrophy C12D6

5 mins treadmill

Ohp
20kg x 10
40kg x 5
50kg x 4
(elbow sleeves, wrist wraps and belt on from here)
60kg x 2
77.5kg x 1
82.5kg x fail
52.5kg x 7
52.5kg x 7
52.5kg x 7
52.5kg x 9

Chin ups
10
10
9
5
4

Dips
Bw x 25
+20kg x 10
+20kg x 7
+20kg x 6

Face pulls
3 x 15

Db lateral raises 10kg ss 25kg bnp
15/10
12/8

Ucv flys
3 x 20

Reverse grip Triceps ext
3 x 20

Ab wheel roll outs
10
8

3 Likes