T Nation

Going Down Fighting!


#461

Bench day, grrrr!
Decided to use bands on top set, felt good, not sure how much they add, they’re not very thick. Aldi brand medium, 2cm wide and a few mm thick. I hooked em around the top of my rack and onto the bar, they’re loose and at no stretch for bench starting position.

Bench
20kg x8
40kg x8
60kg x8
80kg x8
100kg x8 felt easy today
120kg x8 reverse band

Close Grip Bench
100kg x8 x8 x8 x8 reverse band

DB Press
25kg x8 x8 x8 x8

Parallel Bar Dips
BW x8 x8 x8 x8

DB Fly
15kg x8 x8 x8 x8

Skullcrushers
40kg x8 x8 x8 x8

Tri Pushdown Rope
20kg x8 x8 x8 x8 stretch and hold

Band Pullaparts x few


#462

Holy triceps, Batman!


#463

We used DUmbbells to get close to added weight from bands. Put the band around the DB then move it to the stretch position it will pick up/ move a weight it is close to that…


#464

Yep, they were fried after that, it was the plan :+1:


#465

I’m not sure how much these bands give, certainly not much. I’ve seen way thicker bands and these were just cheap ones that Aldi had one week, better than nothing,


#466

The Landmine setup, my old barbell jammed in the corner of my rack, 120kg loaded, 60kg on the other end a it flies up and hits me in the nuts mid rep! Ouch!


#467

Day off work, woo hoo!

Deads
70kg x3
100kg x3
150kg x3
200kg x3

Standing BB Shrugs
120kg x8 x8 x8 x8 supersetted with

Behind Back Shrugs
120kg x8 x8 x8 x8

Landmine V Row
120kg x5 x5 x5 x5 with a couple of hits to the nuts!

Lat Pulldown
50kg x8 x8 x8 x8 slow and squeeze

Cable Face Pulls
40og x8 x8 x8 x8

Seated Row
40kg x8 x8 x8 x8 slow and squeeze

Decline Bench Crunch
20kg x8 x8 x8 x8

Standing Landmine Russian Twist x heaps

Belakor - Vessels for motivation, damn it’s a good bloody album!


#468

Was hoping to add some deads at the end of today’s session, however the Mrs came home and went to bed with a migraine, so the iron slamming on the ground wouldn’t be good, especially since the bedroom is on the opposite side of the hallway to the garage!!!

Behind Neck Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
50kg x8
40kg x8

Arnold Press
15kg x10 x10 x10 x10 slow and steady

DB side laterals
15kg x8 x8 x8 x8

Cable Rear Delt Fly
7.5kg x8 x8 x8 x8

Cable Rear Delt Row
25kg x8 x8 x8 x8

EZ Bar Curls
30kg x8
35kg x8
40kg x8
45kg x8

DB Curls
17.5kg x8 x8 x8 x8

Cable Curls
15kg x8 x8 x8 x8 slow and stretch

Making spaghetti and meatballs for T, fuck yes!


#469

nice


#470

Had Monsterso Rock 91 playing in the garage while squatting today, freaking awesome, Pantera, Metallica and ACDC! Can’t go wrong! Finished with Belakor - Of Breath and Bone!

Squats
20kg x5
60kg x5
100kg x5
140kg x3
180kg x3 flew up
140kg x3
100kg x3

Standing BB Calf Fluff
100kg x20 x20 x20 x20 hold and stretch

Sumo Deads
70kg x3
110kg x3
150kg x3
110kg x3
all reps paused, reset and focus on speed off floor

Landmine Hip Belt Squats
140kg x8 x8 x8 x8

Doneky Calf Raise
40kg x15 x15 x15 x15

Then some ab fluff for shits and giggles


#471

That’s a lot or iron moved around here Luc.
Awesome


#472

Nah not really, sort of a lightish day, I wanted 200 for a triple on squats but lower back is still a little iffy, so I thought it best to hold off, all this work around the house trashes it more than weights. 180kg felt easy today, I reckon I’m good for 8 reps


#473

You know I hate those quotes :slight_smile:


#474

Ha ha me too but it does make me want to squat more


#475

This is important…


#476

Woke at 102.9kg this morning! After pizza and junk yesterday and a massive parmigiana on Friday night. I haven’t weighed myself for ages, but have been fairly strict with eating mainky veg and meat, so not sure whether this is good or bad, haha, still a couple of kg lighter than last time about a month ago though

Weather is warming up, it’s now light for my morning walks. Was warm with the sun out this morning!

Bench
20kg x8
40kg x8
60kg x8
80kg x5
100kg x5
120kg x3
100kg x3
80kg x3

DB Press
20kg x8
25kg x8
30kg x8
35kg x8
I really need some more 5kg plates!

Close Grip Bench
120kg x5 reverse band
100kg x5 reverse band
80kg x5
60kg x5

Parallel Bar Dips
+30kg x8
+20kg x8
+10kg x8
BW x8

DB Fly
20kg x8 x8 x8 x8

Skullcrushers
30kg x8 x8 x8 x8 hold and squeeze

Tri Pushdown
20kg x8 x8 x8 x8 hold and squeeze

Band Pullaparts x heaps


#477

Thought it was time for a week off lifting, I was feeling thrashed plus had parent teacher interviews which went late, and my son’s 13th birthday.
Went a little lighter on everything today as I felt something twinge on last rep of last set of bench, grrr!

Also bought a heap of 5kg plates, some more DB handles and some deadlift blocks yesterday. Plan is to deadlift after squats, then back day I’ll pull from the blocks, see how that works.

Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5

DB Press
25kg x8 x8 x8 x8

Incline DB Press
25kg x8 x8 x8 x8

Close Grip Bench
60kg x8 x8 x8 x8

Skullcrushers
30kg x10
35kg x10
40kg x10
45kg x10

Incline DB Fly
15kg x30

Cable Tri Pushdown
20kg x30

Band Pullaparts x heaps


#478

Alrighty, block pulls, first time in about 6 years.
Excuse the low quality of the pic, it’s a snapshot of a vid on my phone. The blocks have the bar below my knees, perfect I reckon.

Block Pulls
70kg x3
110kg x3
150kg x3
190kg x3
230kg x3
270kg x1 PR by far

BB Shrugs
140kg x8 x8 x8 x8

Behind Back BB Shrugs
110kg x8 x8 x8 x8

Landmine V Rows
80kg x8 x8 x8 x8

Lat Pulldown
60kg x8 x8 x8 x8 focus on squeeze

Cable Face Pull
40kg x8 x8 x8 x8 focus on squeeze

Seated Cable Row
40kg x8 x8 xo xo squeeze and hold last rep 20 seconds

Front to OH Plate raise
10kg x25 x25


#479

Nice work mate and looking beastly. Quality


#480

Those are some big fucking arms and delts