T Nation

Healthier in Ten Years


#334

5 August 2018

Warm-Up
Exercise Bike: 6 minutes
Shoulder & Low Back Warm-Up
Hamstring Curl: 2x8
Back Extension: 2x10

Superset
Deadlift: 135x10, 225x3x10
McGill Curl-Up: 10 count x 8 total reps

Giant Set
McGill Curl-Up: 10 count x 10 total reps
Bar Hang: 10 count x 5
Low Back Activation: 10 count x 5
Back Extension: 5x20
Lateral Delt Raise: 5x20
Rear Delt Raise: 5x20

Conditioning
Exercise Bike: 15 minutes


#335

7 August 2018

Warm-Up
Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up

Superset
Incline Bench: 45x20, 95x10, 135x5, 185x5, 225x2, 185x10
Chest-Supported Row: 6x5 working up to 115 per side

Giant Set
Lateral Delt Activation: 15 count x 3
Seated DB Press: 50x10, 60x8, 70x6
Rear Delt Raise: 3x15

Volume
Lateral Delt Pyramid: 25,15,10,rest,10,15,25 with 10, 15, & 20 lb Dumbbells

Superset
Tricep Pushdown: 100 total reps
Curl: 100 total reps

Conditioning
Exercise Bike: 15 minutes


#336

225 incline is impressive


#337

Thanks man! Your PRs are trickling down to everyone else :joy:


#338

12 August 2018

Shoulder & Low Back Warm-Up

1a. Press: 45x20, 95x5, 135x8x2
1b. Pull-Ups: Bx5, 45x4x2, Bx4x8

2a. Deadlift: 225x5x1
2b. Ab Roller: 5x10

3a. Dips: 17,20,16
3b. Lateral Raise: 50,25,10
3c. Curl: 20,10,5
3d. Rear Delt Raise: 40,30,30

Exercise Bike: 15 minutes

How have y’all been? I know it looks like I’ve been slacking, but I’ve been in New York for 5 days. I’ll probably have another 4-5 days off when I move into school (the gym doesn’t open until the first day of school), but after that, it’s gains city.

Hope y’all have a good day.


#339

Hey little Rat.
I thought you’d been around working out, but apparently only occasionally.
Great that you’re back lifting, keep grinding.
I’m off to 3 days roadtrip on motorcycle to Germany with some of my friends.
It’s pouring down and I hate riding in rain… damn.


#340

New York for 5 days. How much weight did you gain !!


#341

Have fun Mort! Keep dry.

Let’s just say I flew past the 200 lb barrier… I am glad to be back though because nothing replaces good home-cooked food. Also NY is so big. I love living in a small town.

Have you ever been to NY? I know it’s a much further trip for you than it is for me.


#342

No I haven’t been but it is on the list to do one day. When I lived in the U.K. The wife and my mum and dad and I visited the west cost (San Fran, Yosemite, Vegas, Grand Canyon, Palm Springs, Lake Havasu, LA). Easily one of my best holidays ever and the states is deff somewhere I want to go back.


#343

Awesome man. I’ve never been to Australia, but my grandparents say it’s a really great place to go. I’ll definitely have to go someday


#344

13 August 2018

Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up

1a. Incline Bench: 45x20, 95x10, 135x5, 185x8x2
1b. Back Fly: 10x11x8

2a. Deadlift: 135x10, 225x6x1
2b. Lateral Raise: 5x7x15

3a. Back Extension: 25x2x15, Bx2x50
3b. Lateral Raise: 50,20,10,20

Exercise Bike: 15 minutes


#345

It is a good Coutry and deff worth a visit if you have the time and the money.


#346

15 August 2018

Shoulder and Low Back Warm-Up
Hang from Bar: 10 count x 3

1a. Lateral Delt Activation: 7 sets
1b. BTN Press: 45x2x20, 75x10, 85x8, 95x8, 85x14, 105x8
1c. Chin-Ups: 7x7

2a. Deadlift: 135x10, 225x7x1
2b. McGill Curl-Up: 10 count x 8 total per side

3a. Lateral Raise: 25,15,10,rest,10,15,25,50

Exercise Bike: 15 minutes


#347

I see you :eyes: working in here


#348

Yea man! Tryna get them big delts.

I’ve started “bodybuilding” style training. Basically just doing more volume. I’ve been having great workouts. I think bigger muscles will translate into bigger lifts too.


#349

Having a hypertrophy phase as part of a layered plan is a good thing. Grow, grow, grow!


#350

I’m definitely trying. I realized a couple months ago that I really haven’t done very high volume workouts in my lifting career so far, so I’m trying out higher volume training. My bodyweight is a bit over 200 now, so I’m either gaining muscle or fat. Hopefully some muscle is in there haha


#351

17 August 2018

Shoulder and Low Back Warm-Up
Hang from Bar: 10 count x 3

1a. Chest Activation: 5 sets
1b. Incline Bench: 45x20, 95x15, 135x10, 155x8, 185x6
1c. Back Fly: 5x15

2a. Chest Fly: 100 reps
2b. Curl: 100 reps

3a. Tricep Pushdown: 200 reps
3b. Face Pull: 200 reps

Exercise Bike: 5 minutes


#352

Be careful man, everything moving around those parts seems to want to kill you.
But yeah one day I hope to go there too.


#353

Hahah yea my biggest trouble is that I wouldn’t know what could kill me and what couldn’t. After seeing some videos of kangaroos though, I wouldn’t go near one of those