T Nation

Healthier in Ten Years


#301

Haha I was definitely sweating like a mofo. I kind of like doing giant sets because when I go back to taking more rest between sets I feel strong as fuck. It’s an awesome psychological boost


#302

8 July 2018

Warm-Up
Elliptical: 5 minutes
Shoulder & Low Back Warm-Up

Superset 1
Press: 45x12, 95x3, 135x3, 165x1, 145x3x5
Pull-Ups: Bx5, 45x6x3

Superset 2
RDL: 135x6, 155x6, 185x6
Pull-Ups: 3x5

Giant Set: 3 rounds of
Dips: 15
Back Extension: 15
Rear Delt Raise: 15
Arms-Extended Plank: 20 count
DB Lunge: 15

Conditioning
Exercise Bike: 20 minutes


#303

9 July 2018

Warm-Up
Walking
Shoulder Warm-Up

Superset
Bench: 45x10, 165x3, 185x3, 225x3
Pull-Ups: 4x5

Giant Set 1
Incline DB Bench: 50x15, 65x15,10
Push-Ups: 3x10
Back Stuff: 3 sets

Giant Set 2
Pull-Ups: 40
Lateral Raise: 80
Band Pull-Apart: 120
Arms-Extended Plank: 120 seconds

Conditioning
Exercise Bike: 20 minutes


#304

40 pull-Ups in one set?


#305

No, that would be brutal! I just did a few submaximal sets until I got to 40.


#306

11 July 2018

Warm-Up
Walking
Low Back Warm-Up

Giant Set 1
Leg Extension: 5x20
Pull-Ups: 5x5
{Lunge: 100x10, 135x6, Front Squat: 135x10, 185x5, Squat: 135x20}
Arms-Extended Plank: 30 count x 5
Lateral Raise: 100 total reps

Giant Set 2
Pull-Ups: 3x5
Hamstring Curl: 3x10
RDL: 135x10, 65x2x50
Lateral Raise: 3x30

Conditioning
Exercise Bike: 20 minutes


#307

12 July 2018

Warm-Up
Walking
Shoulder Warm-Up
DB Bench w/ Squeeze: 30x2x15
Band Pull-Aparts: 2x20

Giant Set 1
Bench: 95x3, 135x3, 185x3, 235x5 PR
Back Stuff: 4x20
Low Back Activation: 4 sets

Giant Set 2
Lateral Raise: 10x3x15
DB Overhead Press: 50x3x10
BB Curl: 45x3x10

Superset
DB Bench w/ Squeeze: 50x2x10
Band Pull-Aparts: 2x50

Conditioning
Exercise Bike: 15 minutes


#308

Nice bench PR, well done


#309

Thanks Simo!


#310

14 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up
RDL: 95x2x25
Leg Extension: 2x25

Giant Set 1
Single-Leg RDL: 3x12
Lunge: 95x3x10
Arms-Extended Plank: 30 count x 3

Giant Set 2
Single-Leg RDL: 20,15,10
Leg Extension: 20,15,10
Arms-Extended Plank: 30 count x 3
Lateral Delts: 3x20

Conditioning
Exercise Bike: 20 minutes

I canoed for 4 hours before this workout, which was actually a good workout in itself. I’ll probably feel that in my upper back tomorrow.

Have a good Saturday everyone!


#311

15 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Giant Set 1
Press: 45x10, 95x3, 135x3, 165x3 PR
Pull-Ups: 4x6
BB Curl: 45x4x10

Giant Set 2
Incline Bench: 135x6, 185x6, 155x3x8
Pull-Ups: 5x6
Lateral Raise: 10x5x20

Giant Set 3
DB Bench with Squeeze: 40x10, 65x2x10
Band Pull-Aparts: 3x50
Lateral Raise: 10x3x20

Conditioning
Exercise Bike: 10 minutes


#312

16 July 2018

Exercise Bike: 25 minutes HIIT


#313

17 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Superset 1
Press: 45x10, 95x3, 135x3, 165x2
Pull-Ups: 4x5

Superset 2
Incline Bench: 135x8, 185x8, 225x2, 185x6
Pull-Ups: 4x8

Giant Set
Dips: 3x10
Lateral Raise: 15x3x20
Pull-Ups: 3x5
Band Pull-Aparts: 3x40
Bodyweight Squat: 3x20
Arms-Extended Plank: 30 count x 3


#314

Nice Rat, that is awesome :slight_smile:


#315

Thanks Mort. You still on your trip? If so, I hope it’s going well


#316

Nah came back yesterday had a session today, holy smoke man. I was wasted. :slight_smile:
And it was a great little week of way too much of everything… despite working out.


#317

That’s awesome man. I’m glad you had a good time


#318

18 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Giant Set
Hamstring Curl: 3x10
Arms-Extended Plank: 30 count x 3
Leg Extension: 3x10

Superset
Single Leg RDL: 95x10, 135x3x6
Arms-Extended Plank: 20 count x 4

RDL: 95x3x20


#319

Making the planks harder I see!


#320

Yep! You know the bottom position of the ab roller exercise? I’m doing my planks in that bottom position (just without the roller).