T Nation

Healthier in Ten Years

t-ransformation2019

#281

You’ll be my first subscriber :joy:


#282

Yes sir I got in first!


#283

Awesome press Rat :slight_smile:
And I like your giant set setup btw.


#284

26 June 2018

Warm-Up
Walking: 10 minutes
Shoulder & Low Back Warm-Up
Box Jump: 3x3

Superset 1
Press: 45x10, 95x5, 135x1, 165x1, 135x10
Pull-Ups: 5x8

Superset 2
Deadlift: 135x5, 185x5, 225x5, 275x5
Plank: 20 count x 4

Assistance Superset
Dips: 3x12
Band Pull-Apart: 3x50

Conditioning
Exercise Bike: 30 minutes
Bar Hang: 30 seconds x 4


#285

28 June 2018

Warm-Up
Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up
Box Jump: 3x3

Superset
Bench: 45x15, 95x10, 145x3, 185x3, 225x7 PR, 245x3 PR
Pull-Up: 6x5

Giant Set
Box Jump: 4x2
Squat: 45x10, 95x10, 135x10, 185x25
Plank: 15 count x 4

Assistance
RDL: 45x50
Lateral Delts: 50
Rear Delts: 50
Bar Hang: 30 seconds x 4

Conditioning
Exercise Bike: 20 minutes

Two bench PRs. Today was a good day.


#286

well done mate, awesome.


#287

Thanks Mort!


#288

Slow down. I’m trying to catch up. :see_no_evil::joy:

Well done!


#289

Haha you’re way beyond me right now in strength. I’m trying to catch up to you guys. I’m really having to stay smart on the lower body lifts because I want to pile on weight and hit PRs like everyone seems to be doing right now. But I’m trying to remind myself to be slow and steady


#290

29 June 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Superset 1
Press: 45x10, 95x3, 135x3, 155x6 PR
Pull-Up: 4x6

Superset 2
Deadlift: 135x5, 185x5, 225x5
Pull-Up: 3x6

Assistance Giant Set
Front Squat: 135x3x10
RDL: 135x3x10
Pull-Up: 30
Lateral Raise: 100
Band Pull-Apart: 100
Leg Extension: 50
Leg Curl: 25
BB Curl: 65x3x10

Conditioning
Exercise Bike: 15 minutes

Another PR on press! This increased pressing frequency is really helping me.


#291

Nice work!


#292

Well done Mate :slight_smile:


#293

Congrats on the PR’s


#294

@losthog @mortdk @I_Luc

Thanks guys! I appreciate it


#295

1 July 2018

Exercise Bike: 30 minutes

It’s July, folks! Hope y’all enjoy your Sunday morning coffee :coffee:


#296

How did those squats feel ?!!


#297

They felt good! My heart was beating pretty hard after the set though.


#298

3 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up
Box Jump: 3x3

Superset 1
Press: 45x12, 95x3, 135x1, 165x1, 155x5, 135x10
Pull-Ups: 6x6

Superset 2
RDL: 135x4x15
Pull-Ups: 4x6

Conditioning
Exercise Bike: 20 minutes


#299

5 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up
Box Jump: 3x3

Giant Set 1
Bench: 75x10, 135x3, 185x3, (rest pause) 225x6,2,1
Pull-Ups: 4x5
Goblet Squat: 65x4x15
DB RDL: 130x4x15

Giant Set 2
Dips: 3x15
Pull-Ups: 3x10
Squat: 135x3x10

Giant Set 3
Press: 45x2x30
Band Pull-Aparts: 2x30
BB Curl: 45x2x30

Conditioning
Exercise Bike: 20 minutes


#300

Giant Set 1 looks pretty miserable.