T Nation

Every Night is Steak Night

Squat
60kg x 10
100kg x 5
120kg x 5
140kg x 5
160kg x 3

Deadlift
100kg x 5
150kg x 5
200kg x 5
240kg x 1
200kg x 10 (rep Pr)

Seated calf raise
25kg x 15
35kg x 15
35kg x 20

Db lateral raises ss 20kg bnp
10kg x 20 / 20
12.5kg x 14/ 12

10 Likes

200kg for 10 is really good. Congrats on the pr

1 Like

Db lateral raises ss 25kg bnp
10kg x 20 / 20
12kg x 10 / 10
12kg x 10/ 10

Press
40kg x 10
50kg x 5
60kg push press x5
50kg x 5
40kg x 12

Plate load shoulder press
X 10
10kg x 10
20kg x 10
25kg x 8
30kg x 6
20kg x 12

Delt raise machine
10kg x 10
25kg x 10
40kg x 8
25kg x 15

Face pulls
3 x 20

Cross body hammer curls
15kg x 14
17.5kg x 10
12.5kg x 10

Rope hammer curls
27.5kg x 10
25kg x 10
22.5kg x 10

Curl machine
20kg x 12
20kg x 10

5 Likes

Tbar row
20kg x 20
40kg x 10
50kg x 8
50kg x 5
30kg x 20

Plate load lat pull down
20kg x 20
30kg x 10
40kg x 10
50kg x 10
50kg x 10

Face pulls
3 x 20

Wide grip seated cable row
55kg x 20
75kg x 12
85kg x 10

Straight arm lat pull downs
20kg x 20
25kg x 20
30kg x 15

Db lateral raises
10kg x 30
12.5kg x 10

Triceps ext machine
20kg x 20
35kg x 15
40kg x 10
45kg x 6

V handle push downs
3 x 15

8 Likes

Deadlift
100kg x 5
150kg x 3
200kg x 2
240kg x 1
220kg x 4
220kg x 3
200kg x 7

Force leg press
50kg x 12
100kg x 10
150kg x 10
200kg x 5
200kg x 5

Seated calf raises
20kg x 20
30kg x 20
30kg x 20

Db lateral raises
10kg x 20
12.5kg x 10

12 Likes

Liking the force leg press, it has a sort of pendulum action rather being on a fixed plane, hard to describe but seems harder to lockout than a standard 45degree.

2 Likes

Matrix plate loaded shoulder press
20kg x 10
30kg x 10
35kg x 6
35kg x 5
25kg x 12

Db lateral raises ss 25kg bnp
12kg x 12 / 12
12kg x 12 / 12
10kg x 16 / 12

Converging shoulder press machine ng
45kg x 8
36kg x 10
36kg x 10
36kg x 10

Curl machine
41kg x 10
45kg x 10
50kg x 10

Cross body hammer curls
16kg x 10
18kg x 7
18kg x 6
14kg x 8

Rope cable crunches
3 x 20

8 Likes

Fly machine
50kg x 20
80kg x 20
100kg x 10
110kg x 10
60kg x 30

Plate load Incline chest press
10kg x 20
20kg x 15
30kg x 6
30kg x 5
25kg x 7
20kg x 12

Incline Smith to neck
20kg x 20
30kg x 20
40kg x 15
50kg x 9
30kg x 18

Incline db fly
15kg x 10
15kg x 15

Db lateral raises ss 20kg bnp
10kg x 20 / 12
12.5kg x 12 / 10

Curl machine
30kg x 12
35kg x 10
40kg x 5

Cross body hammer curls
17.5kg x 8
17.5kg x 6
15kg x 12

8 Likes

Straight arm lat pull downs
21kg x 20
28kg x 20
35kg x 12
21kg x 20

Hammer strength pull down
20kg x 10
30kg x 10
40kg x 10
40kg x 8
30kg x 14

Rear delt fly
65kg x 10
72.5kg x 8
50kg x 16

Wide grip seated cable row
27kg x 12
30.5kg x 12
34kg x 10

Db lateral raises
12kg x 12
14kg x 8

Triceps cable ext
21kg x 20
28kg x 20

8 Likes

I always get a craving for steak whenever I stumble upon your log. :laughing:

1 Like

Should probably change the logs name. It’s pretty much a Five Guys burger every night at the moment.

5 Likes

Are they good? I’ve never indulged. There’s one pretty close to me I’ve heard good things about.

The burgers are very good, the milkshakes and fries are amazing. (pro tip. You never need to order anything other than small fries, they throw an inedible amount in the bag after the container is full.)

3 Likes

I haven’t had a fast food burger for several years. Now foot longs at Costco whebever I can.

2 Likes

Chain fast food burgers are usually pretty crappy (McD, BK etc), but specialized burger joints usually make pretty good burgers. Here, we have several great choices for quality burgers - both the simple eat by hand type and the advanced kind with all sorts of fillings. Don’t you have that kind of burger joints in the US?

I’m guessing this is aimed at @hel320?

Oh, sorry, thought I answered to his post.

No problem at all.

Hammer strength shoulder press
10kg x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 2
30kg x 16

Single arm db lateral raises
14kg x 8
16kg x 8
Db lateral raises
12kg x 12
12kg x 10

Press
20kg x 10
40kg x 10
50kg x 5
60kg x 2
40kg x 15

Dips
Bw x 25
Bw x 20 (feel bit better on shoulder but not perfect)

Seated Incline db curls
10kg x 10
14kg x 10
16kg x 10

Rope cable row
3 x 10

7 Likes

Should have trained legs today, but just not feeling it. Have done alot of driving the past week so hip and knee feel a bit cranky.
Will see how hungover/motivated I am tomorrow.