T Nation

Hardcore Essentials2


#1501

Great time to lift this afternoon.

12/29/16

Pullups:
3 x 5

ME Incline Bench Press:
135 x 10
185 x 5
225 x 1
255 x 1
286 x 1

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
225 x 1

Triceps Push-downs/Dumbbells Hammer Curls:
90 lbs x 5 x 12/35 lbs x 5 x 12(supersets)

Bent-over Rows:
135 x 6
225 x 6
265 x 3 x 6

Prone Rear Delt Raises/Front Raises/Lateral Raises (Supersets):(Dumbbells)
20 lbs x 2 sets x 12 reps/2 x 12/2 x 12

Standing Crunches:
70 lbs x 20

An hour and a half lift time


#1502

You’re moving fast sir.


#1503

Don’t call me zippy just yet.


#1504

The lift tonight went well after I started up but up until the first few sets my butt was dragging through quick sand.

ME Front Squats (front squat harness):
161 x 2 sets x 6 reps
251 x 5
341 x 1
391 x 1

Good Mornings:
135 x 6
225 x 6
295 x 2 x 6

Romanian Deadlifts:
135 x 6
225 x 6
315 x 6
415 lbs x 2 x 6

Hanging Knee-ups:
1 x 20

Happy New Year to everyone :tada:


#1505

still amazed at what you do every day in a short time

Happy New Year!


#1506

Thanks bagofbro. With a little good fortune I will do much more soon. It’s always my goal to exceed my present level and kick more ass.


#1507

Lifting today went well and fast.

1/2/17 Monday

Pullups:
3 x 5

DE Bench Press (alternating grips):(EMOM)
135 x 10
195 x 9 sets x 3 reps

Slingshot Bench Press:
265 x 1
322 lbs x 1

Triceps Push-downs/Dumbbells Hammer Curls:(supersets)
80 lbs x 5 x 12/35 lbs x 5 x 12

Standing Crunches:
80 lbs x 20

45 minutes in and out between jobs. Then I walked about 12 miles minding the parking lot at Costco.


#1508

I think these consistent, short, tight workouts are really good. 12 mile walk is good finish.


#1509

Thanks biker, my body is wasted this morning.


#1510

Had to rush for a quick lift between jobs today.

1/3/17

DE Squats:(EMOM)
135 x 10
225 x 5
315 x 9 sets x 3 reps

Dead Stop Deadlifts from pins at mid shin:
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1

Hanging Knee-ups:
1 x 20

Took me until the 5th set of squats to warm up. Yesterday’s activity was kicking my butt. Then I went to Costco and walked about 10 miles pushing and wrangling carts. Now my body feels completely devestated. Therapy and lots of tumeric will happen.


#1511

A nice evening to lift with temps in the mid-60s.

ME Fat Gripz Extremes Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
275 x 1(pause)

Bench Press:
225 x 3 sets x 4 reps

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1

Triceps Push-downs/Dumbbells Hammer Curls (supersets):
80 lbs x 5 x 12/35 lbs x 5 x 12

Bent-over Rows:
135 x 6
225 x 6
275 x 3 x 6

Prone Rear Delt Raises/Front Raises/Lateral Raises:(giant sets)
20 lbs dumbbells x 2 x 12/2 x 12/2 x 12

Standing Crunches:
80 lbs x 20

Svend Presses:
40 lbs(4-10 lbs plates) x 2 sets x 25 reps

Wanted more on the bench but fatigue from activity this week got me.


#1512

Another nice evening to lift with temps in the low 70s. The garage rocks.

ME Front Squats:(with harness)
161 x 10
251 x 5
341 x 3
411 lbs x 2 sets x 1

Good Mornings:
135 x 6
225 x 6
315 x 6

1/4 Dead Stop Squats from pins:
495 x 3
615 x 3(about wore me out)

Romanian Pause Deadlifts:(pause at low shin)
135 x 6
225 x 6
315 x 3
405 x 3

Hanging Knee-ups:
1 x 20

Felt a bit zoned and slightly dizzy after all the heavy work, good damage.


#1513

Never got above freezing here today. :frowning:


#1514

Can’t imagine why? Hahaha…awesome work as always GV.


#1515

Really good workout.


#1516

Hey GV, some awesome work being done in this log!

@ChickenLittle recommended I pop by to chat with you a bit about your new bar since I am currently in the market for one. Now that you have put a little mileage on the bar are you still very happy with it?
Any other comments (knurling, whip, etc) would be greatly appreciated in helping me pick what bar to go with next!

Thanks!


#1517

OG and biker thank you.
As for my new bar, littlesleeper, it is a 1/4 inch greater in diameter than my older bar. This new thicker bar has given me a new grip challenge for all lifting so that is good. The collars rotate well and it has very little whip. The knurling is rough and and digs in fine for grip and traction on my back. In my opinion this black power bar from New York Barbell is a good value. The bar is 7 feet long and rated to 1000 lbs. Hope this helps littlesleeper. Oh, yeah I like the bar.


#1518

Thanks GV. @littlesleeper was wanting a good bar, but doesn’t want to drop $500 on one, I told him you really liked your new one. You had said it was a good bar at a good price.


#1519

I think the bar was around $165 with shipping.


#1520

That’s a smoking deal on a bar. Thanks for the info!