T Nation

Every Night is Steak Night

C2D5

5 mins treadmill

T Bar row
20kg x 20
30kg x 10
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Straight arm lat pull down
17.5kg x 20
25kg x 20
27.5kg x 20
27.5kg x 16

Pull downs
40kg x 40
45kg x 30
50kg x 28

Face pulls
3 x 15 mixed

Cross body hammer curls
14kg x 14
14kg x 12
14kg x 12
14kg x 10

Cable biceps curl
No. 3 x 18
No. 3 x 14
No.3 x 12

Side bends
28kg x 20
28kg x 20

5 mins treadmill

5 Likes

C2D6

Deadlift
60kg x 10
100kg x 6
140kg x 4
180kg x 2
220kg x 1
240kg x 1
205kg x 5
205kg x 5
205kg x 5
205kg x 5
205kg x 5

Leg extension (techno gym slow controlled)
25kg x 15
30kg x 15
35kg x 15
40kg x 18

Leg press
80kg x 40
120kg x 30
160kg x 21

Seated calf press
80kg x 10
120kg x 10
160kg x 10

Cable crunches
3 x 20

Rope cable curl drop set.

7 Likes

Having to sit in the car til my quads calm down enough to drive, leg press for high reps is a killer. Last set was rest paused every couple of reps after 10.

2 Likes

I’ve started training in a new gym this week that has a full line of new techogym equipment, I don’t like them all, but the ones I do like the tension on them is far better than anything I’ve used before.

1 Like

Most of the stuff in my gym is nautilus or startrac, I don’t really like the startrac seated leg extension, your sat with your hips well below your knees, the angle just feels wrong. The techno gym is flatter and feels much nicer.

100%, yeah the ST sounds like life fitness, Matrix and cybex ones. Feels like ya can’t get a full contraction on them

1 Like

I having knee problems from work and driving lots atm. Anything that doest agrevate them is a win.

1 Like

One more vote for Technogym, they make some good stuff.

2 Likes

C3D1

5 mins treadmill
5mins mobility

Db press
22kg x 8
24kg x 6
26kg x 4
28kg x 5
28kg x 5
28kg x 5
28kg x 5
28kg x 5

Cable Fly (no. 5 height)
10kg x 10
12.5kg x 12
12.5kg x 13

Chest press machine (5 seat)
25kg x 40
30kg x 23
35kg x 15

Face pulls (straight)
3 x 20

V handle push downs
40kg x 10
45kg x 7
40kg x 10

Reverse grip Triceps ext
3 x 20

Hanging leg raises
10
6
4
Decline situps
10

4 Likes

C3D2
5 mins treadmill

Pull ups
Bw x 10
+7.5kg x 5
+7.5kg x 5
+7.5kg x 5
+7.5kg x 5
+7.5kg x 5

Rear delt fly machine
30kg x 20
35kg x 20
40kg x 20
45kg x 12

Double cable seated row
10kg x 40
12kg x 30
14kg x 25
16kg x 15

Face pulls mixed
3 x 15 (3 on stack)

Rope cable curls
22.5kg x 12
25kg x 12
27.5kg x 10
30kg x 7

Db lateral raises
12kg x 10
10kg x 12
8kg alt hold at top x 8

Seated Db curls
12kg x 12
12kg x 12
12kg x 10

Ez bar curl changing hand position
10kg x 35ish

Cable crunches
3 x 20

6 Likes

Hey mate, no idea how your log fell off my radar, sorta thought you stopped logging. I can see you are a deadlift monster these days, good stuff.

It’s not really progressing much at the moment, but I’m dropping a fair bit of fat. Small consultation is I’m getting better at pullups!

4 Likes

No training today, quit my job yesterday and got another within an hour. Will be fitting windows still but on price work. Excited to be working more locally and with a good mate who is going to labour for me.

9 Likes

nice one mate, hope it works out well for you

1 Like

Thanks Simo, I was getting very stressed and not realising it. There has been lots of issues with their production side, and we as the fitters had been bearing the brunt of customers frustrations. They were also expecting us to rush about and bodge stuff to get jobs completed early, this meant I could not take any pride in my work, which is very important to me.

4 Likes

C2D3

5mins treadmill
5 mins mobility

Light lying leg curls whilst waiting for below.

Power squat machine (no low squat bar due to shoulder pain)
40kg x 10
80kg x 10
120kg x 10
160kg x 10
200kg x 10
240kg x 10
260kg x 10
260kg x 10

Seated leg curl
40kg x 20
50kg x 15
60kg x 15
70kg x 7

Glute drive
40kg x 25
80kg x 15
120kg x 10
160kg x 10

Calf raises
120kg x 15
160kg x 12
160kg x 15
160kg x 15
200kg x 15

Ab wheel
35
20
20

6 Likes

@hit_sirloin was right, you really can load up the powersquat machine. Think I will keep it in.

1 Like

Had I bit of a think about training and goals. It was my intention to get down to 175lbs to see if I could and what I would look like at that weight.
I have decised to actually put on a bit of weight, or at least not be in a deficit anymore til at least October. My reasoning is I will have more energy for starting this new job so can really go at it and make a good first impression with the managers. Also I’ve been in a deficit for over 30 weeks now, losing about a lb a week. My sleep is shit, I’m only getting a few hours a night which might improve if I get more calories in and am not hungry all the time. I was 190lb this morning, I’ll let weight go up to 200, hold there and reassess come October.

8 Likes

Crushing it everywhere dude. Congrats on the new job and the calorie surplus!

1 Like

Put on 3 lbs over night, had an unreal amnout of food yesterday, plate of 6 eggs on toast before training, pwo shake with ice cream, massive bowl of chilli and rice at lunch. Went to a smoke House restaurant had a meat platter with chilli cheese fries, mac and cheese, an biscotti and butterscotch milk shake, then a cookie ice cream cake. Squeezed in another Protien shake with Greek youghurt and ice cream before bed.
Throughout the day at least half a pack of mini flapjacks and pretty much a whole pack of mini rocky road pieces.

Slept for over 6 hours which is treble what I usually get.

Think I’m going to get on well with bulking.

6 Likes