T Nation

Healthier in Ten Years


#217

15 May 2018

Warm-Up
Agile 8
Downward Dog & Cobra x5

Main Giant Set
Jump: 3x3
Squat: 135x5, 185x5, 225x3
Plank: 30 seconds x 3
90 second rest

Secondary Giant Set
Jump: 5x3
Leg Press: 4x20, (strip set) 10,10,15,20
Hanging Leg Raise: 5x8
90 second rest

Assistance Giant Set
Back Extension: 50 reps
Hamstring Curl: 50 reps

Conditioning
Exercise Bike: 10 minutes

Tweaked my back on the squat, so I stopped the set. I’ll do lunges next week instead of squats. I’ll also move romanian deadlift to my “leg day” to serve as the main lift.


#218

16 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Weighted Pull-Up: Bx5, 45x5x5
Push Press: 45x10, 95x5, 135x4x6
Plank: 30 seconds x 6
90 second rest

Secondary Giant Set
Chin-Up: 5x10
Press: 135x5x3
Hanging Leg Raise: 5x5
90 second rest

Assistance Giant Set
Arnold Press: 50 reps
DB High Pull: 50 reps
Rear Delt Raise: 50 reps

Conditioning
Digging holes for grandma’s tomato plants.


#219

great workout here Rat :slight_smile:


#220

Thanks Mort!

I’m excited to see your progress on Brian’s program. So far, I am really liking it. It greatly increases the “density” of training sessions. I especially like the high volume for one particular muscle group on each day even though it’s kind of an upper-lower split. Hopefully we get as strong as he is :joy:


#221

Yeah we are going to be just as strong, otherwise we wouldn’t do the program :smile:


#222

18 May 2018

Prowler: 30 yards x 6


#223

19 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Jump: 5x2
Deadlift: 135x10, 185x4x10
Hanging Leg Raise: 5x6
90 second rest

Assistance Giant Set
Back Extension: 50 reps
Lunges: 50 reps
Hamstring Curl: 50 reps
Cable Crunch: 50 reps
DB Curl: 50 reps

Conditioning
Exercise Bike: 20 minutes HIIT


#224

20 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Pull-Ups: Bx5, 45x4, 70x5x2
Bench: 95x10, 135x5, 185x3, 225x4x2
Leg Raise: 7x8
90 second rest

Secondary Giant Set
Chin-Ups: 4x10
Incline Bench: 135x4x10
Knee Raise: 4x15
90 second rest

Assistance Giant Set
Dips: 40 reps
Chest Machine: 80 reps
Tricep Pushdown: 120 reps

Conditioning
Exercise Bike: 20 minutes


#225

22 May 2018

Warm-Up
Foam Roll
Overhead Squat
Hamstring Curl
Back Extension

Main Giant Set
Jump: 5x2
RDL: 135x5x10
Leg Raise: 5x10
90 second rest

Assistance Giant Set
Back Extension: 50
Hamstring Curl: 60
Leg Extension: 70

Conditioning
Exercise Bike: 20 minutes


#226

23 May 2018

Warm-Up
Shoulder Warm-Up
Push-Ups: 15

Main Giant Set
Pull-Ups: Bx5, 45x6x3
Push Press: 95x5, (135,145,155,165,175,185)x1
Leg Raise: 7x5
90 second rest

Secondary Giant Set
Chin-Ups: 3x10
Press: 95x3x10
Leg Raise: 3x10
90 second rest

Assistance Giant Set
Arnold Press: 3x15
DB High Pull: 3x20
DB Curl: 3x20
Rear Delt Raise: 3x25
90 second rest

Conditioning
Exercise Bike: 20 minutes

New PR for pressing stuff overhead. I don’t think I’ve ever gotten 185 over my head in any lift, so I’m pleased. Shoulders torched today.

I’m leaving today to go on a 30-40 mile bike ride tomorrow, so that should be good exercise.

Have a good one, folks!


#227

Press overhead PR is awesome.
Well done mate :slight_smile:


#228

Looks like a good workout! Nice PR, and enjoy your bike ride!


#229

Thanks! I definitely will. Bright and early at 6:30 tomorrow haha


#230

26 May 2018

Warm-Up
Foam Roll
Chin-Ups: 5
Exercise Bike: 4 minutes

Main Giant Set
Assorted Explosive Stuff: 5 sets
Deadlift: 135x5, 185x5, 225x5, 275x3, 225x5
Leg Raise: 5x5
90 second rest

Secondary Giant Set
KB Swings: 3 sets
Paused Deadlift: 185x3x5
Leg Raise: 3x5
90 second rest

Assistance Giant Set
Back Extension: 50
Hamstring Curl: 50
Leg Raise: 50

Conditioning
KB Swings: 22 lbs x 200


#231

That’s some great workouts you’re putting in man :slight_smile:


#232

Thanks Mort!


#233

27 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Pull-Up: Bx5, 45x6x3
Paused Bench: 95x10, 135x5, 185x5x5
Leg Raise: 7x8

Secondary Giant Set
Chin-Up: 3x10
Paused Incline Bench: 135x10, 95x2x12
Leg Raise: 3x10

Assistance Giant Set
DB Curl: 3x15
DB Tricep Extension: 3x15
DB High Pull: 3x15
Lateral Raise: 3x15

Conditioning
Swimming


#234

30 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up
Elliptical: 4 minutes

Main Giant Set
Pull-Up: 7x5
Push Press: 95x10, 135x3, 155x2, 165x4x1
Leg Raise: 7x8

Secondary Giant Set
Pull-Up: 5x8
Press: 135x5, 145x5, 135x3x3
Leg Raise: 5x8

Assistance Giant Set
Arnold Press: 3x10
DB High Pull: 3x10
Rear Delt Raise: 3x20
Chest Machine: 3x20
Lateral Raise: 3x12


#235

30 May 2018

Yoga Class: 1 hour


#236

2 June 2018

Warm-Up
Circuit: 3 rounds of
{
Shoulder Dislocations: 10
Box Jump: 3
Plyo Push-Up: 3
DB RDL: 10
Bar Hang: 8 count
}
Shoulder Warm-Up

Main Giant Set
Box Jump: 6x2
Sumo Deadlift: 135x8, 185x8, 225x5, 275x3x1
Decline Sit-Up: 6x10
Superman: 20 count

Secondary Giant Set
Box Jump: 2x2
RDL: 135x2x8
Press: 45x2x10

Assistance Giant Set
Back Extension Machine: 25,20,15
Leg Extension: 10,8,6
Hamstring Curl: 8,6,4

Conditioning
Exercise Bike: 20 minutes

I was gassed after the main giant set. Not sure why. Anyway, finished up the workout with less volume than usual.

This workout was in a new gym. I moved into my apartment (for 9 weeks, anyway) yesterday, and I’ll be starting work on Monday. The gym I’m lifting in is free and has everything I need, so I’m pretty happy.

Hope you guys have a good one :v: