T Nation

Healthier in Ten Years


I ageee, pushing through when you are beat up canbe physically damaging, and mentally difficult as well. Especially when you have a bad workout and feel worse. Hope you get some rest!


I definitely have. My new job consists of sitting on my ass looking at computer screens and sitting on my ass talking to people about stuff. Honestly, the recovery has been great. Even though my mind is tired, my body isn’t. Training went well yesterday.


9 June 2018

Treadmill Walking: 10 minutes
Shoulder Warm-Up
Circuit: 3 rounds of
Plyo Push-Up: 3
Box Jump: 3
Pull-Up: 2
Low Back Activation: 10 count

Main Giant Set
Machine Row: 6x8
Bench Press: 95x10, 135x3, 185x3, 225x3x2
Decline Sit-Up: 6x10
Downward Dog & Cobra: 6x2

Secondary Giant Set
Wide-Grip Pull-Up: 3x8
Close-Grip Bench Press: 185x3x4
Decline Sit-Up: 3x10
Downward Dog & Cobra: 3x2

Assistance Giant Set
California DB Press: 2x10
Machine Row: 2x15
Incline DB Fly: 2x15
Band Pull-Apart: 2x20
DB Curl: 2x15

Treadmill Walking: 20 minutes


10 June 2018

Incline Treadmill Walking: 10 minutes
Low Back Activation
Shoulder and Hamstring Warm-Up

21-15-9 reps of
Thrusters: 95 lbs

Time: 10:15

Main Giant Set
Box Jump: 4x2
Deadlift: 135x3, 185, 225, 275
Plank: 1 minute x 4

Assistance Giant Set
Leg Curl: 2x15, 1x50
Squat: 115x2x15, 1x50
Wide-Grip Pull-Up: 3x5

Exercise Bike: 20 minutes

Holy fuck. Fran is tough. Definitely a good workout though. Hope y’all have a good day.


13 June 2018

Shoulder Warm-Up
Dan John Complex: 45x8, 95x8

Main Giant Set
Worked up to 155 push press but tweaked my back. I went on to press rather than finishing up the giant set. Not sure what happened. Maybe I lost tension in my abs. I’ll have to be more careful in the future.

Secondary Giant Set
Pull-Up: 3x6
Press: 115x5, 135x5, 115x5
Plank: 1 minute x 4

Assistance Giant Set
Side laterals & pull-ups

Exercise Bike: 30 minutes


Thats awesome. In no time at all you’ll be pressing 2 plates!


Hope it’s nothing serious Rat

That “Fran” workout looked pretty brutal to me, warmup :slight_smile: 45 trusters and 45 pullups

Great workouts going on man


It’s really weird but i swear so many people on here are getting back tweaks at around the same time. Hope your backs okay man


Hey @mortdk how’s it going? Just a minor tweak. I felt it and decided that if I kept going on push press, I could potentially injure it more. And yea Fran was the pretty tough. I just decided to try it out and see what time I would get. Thanks for the shoutout my friend.

@duketheslaya hey man haven’t talked with you in a while! I know, folks seem to be getting tweaks left and right. Mine wasn’t bad at all, but I didn’t want to push through it because that method has been counterproductive for me in the past.


i’m glad it’s not bad. it’s like injury season or something!


16 June 2018

Exercise Bike: 10 minutes
Shoulder & Low Back Warm-Up

Box Jump: 2x3
Plyo Push-Up: 2x3

1a. Press: 45x10, 115, 135, 115x3x1
1b. Pull-Up: 6x3
2a. Deadlift: 135x3, 185, 225x4x1
2b. Plank: 15 count x 6
3a. Bench: 95x10, 135, 155x5x1
3b. Rear Delt: 7x10

Exercise Bike: 30 minutes

I took a 45 minute nap right before this session. I have no idea how. I would guess this is the first nap I’ve had in a few years. I just fell asleep on the couch watching golf. Not quite @littlelee level, but pretty good for a dude who doesn’t nap.

Speaking of golf, I just shot a 46 (on nine) this morning. It’s the first time I’ve ever broken into the 40’s since I started playing last year. It felt really awesome.

Anyway, hope y’all have a relaxing Saturday.


Every napper needs to start somewhere! You are still young and have lots of years to hit nap pr’s😜

It is truly funny I get called out for my sleeping, lol!

Nice golfing!


:joy: not calling you out in a bad way or anything. Just mirin your napping habits. If I worked like you do, I would probably nap a bunch too


I am proud of my napping, no offense taken!! Keep at it, one day you can be a pro too!


17 June 2018

Exercise Bike: 8 minutes
Shoulder & Low Back Warm-Up

Box Jump: 3x2
Plyo Push-Up: 3x2

1a. Pull-Up: 3, 45x3, 70x3, 90x4 (almost got 5; video below)
1b. DB Overhead Press: 40x8, 50x8, 60x8, 50x15
2a. Paused Bench: 95x10, 135x3, 185x1, 225x1
2b. Curl: 4x10
2c. Face Pull: 4x15

Shoulder & bicep assistance

No cool audio on this, folks. Just my brother and another dude talking in the background about fish oil and peanut butter sandwiches.

Hope you guys have a good Sunday

Edit: and Father’s Day. Can’t believe I forgot that!

All Things Chin Up

Hey Rat
SOOOOOO close, next time it’s there :slight_smile:
Great work man.


Thanks Mort! I’m pretty happy with 4 haha. It’s really a consistency game, and I know that 5 and beyond will be coming eventually. It just takes time. But hey, we are willing to wait :joy: PRs are in our future


20 June 2018

Walking & Exercise Bike: 10 minutes
Shoulder & Low Back Warm-Up

1a. Press: 45x10, 95x3, 135x3, 145x3, 155x3, 135x3x3
1b. Pull-Ups: 8x5
2a. Deadlift: 135x5, 185x3, 235x3x3, 185x10
2b. Plank: 15 count x 6
3a. Bench: 135x3, 185x3,3, 225x3,3, 135x3x10
3b. Back Stuff: 8x10

Exercise Bike: 15 minutes


Do you count to 15 for your planks? I challenge you to a plank contest, cause I think you can do better then that.


Haha it’s a slow count. Prolly 30 seconds to 1 minute per plank. So how I do it is contract my abs out for a few seconds and then contract my obliques in for a few seconds. That’s one. I’m reading Stuart McGill’s book right now and he’s not a big fan of sit-ups and stuff like that. I’m changing up my ab training.

But yea, I definitely could be (and should be) doing more. If I’m gonna get to a @losthog overhead press, I’m gonna need a strong core