T Nation

Healthier in Ten Years


#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