T Nation

Healthier in Ten Years

t-ransformation2019

#321

I’ll try that variation next time, sounds cool. (or should I say hard)


#322

20 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Superset 1
Bench: 95x10, 135x3, 185x3, 225x3
Pull-Ups: 4x5

Superset 2
Press: 45x10, 95x8, 135x3x6
Lat Pulldown: 5x12

Giant Set 1
Dips: 3x15
Lateral Raise: 3x30
Curl: 3x10

Giant Set 2
DB Chest Fly: 2x10
DB Lunge: 2x12
DB Row: 2x10


#323

21 July 2018

Walking: 1 hour
Push-Ups: 5x15
Bodyweight Squats: 5x20


#324

22 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up
Glute Bridge

Giant Set 1
Trap Bar Deadlift: 45x10, 135x10, 185x5, 235x5
McGill Curl-Up: 10 seconds x 4,4,2,2
Lateral Raise: 20,20,15,10

Giant Set 2
Close-Stance Zercher Squat: 95x8, 145x5, 185x5
E-Z Bar Tricep Extension: 30x25, 75x10, 55x20
E-Z Bar Concentration Curl: 45x10, 75x5, 55x10

Superset
RDL: 65x2x20
Band Pull-Aparts: 2x50


#325

24 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Superset
Press: 45x10, 95x3, 135x3, 155x2x5
Pull-Ups: 5x5

Giant Set 1
Incline Bench: 135x8, 185x4x6
Lat Pulldown: 5x10
DB Curl: 5x10

Giant Set 2
Lateral Raise: 5x20
Close-Stance Leg Press: 5x12
Band Pull-Apart: 5x40


#326

Some nice pressing there mate.


#327

Yeah that’s no joke.
I like your workouts, superset on the main set and then giant setting the rest.
Great.


#328

Thanks Simo! Currently eating 2100 cals per day (give or take), so I’m trying to keep my strength up while I cut off a little fat. Gotta get that bodyweight press somehow haha.

Thanks Mort! I took a page from Alpha’s book. Although I don’t do his exact workouts, I superset and giant set my movements to save a little time. Keeps conditioning up a bit too, as I’m sure you know with your workouts.


#329

25 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Giant Set 1
Trap Bar Deadlift: 45x10, 135x10, 225x10, 275x7
DB Lunge: Bx10, 20x10, 40x10, 60x10
Pull-Up: 4x5
McGill Curl-Up: 15 count x 10 total sets

Giant Set 2
Trap Bar RDL: 135x12, 185x2x12
BTN Press: 45x10, 95x2x10
Band Pull-Apart: 3x30

Conditioning
Complex: 95x6, 75x12
{
Front Squat
RDL
Push Press
Back Squat
Good Morning
}


#330

28 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Giant Set 1
Pull-Ups: 6x5
Incline DB Bench: 35x12, 60x8, 80x4x6
Lateral Raise: 2x15, 4x8

Giant Set 2
Overhead Press Machine: 15,10,10,10
Push-Ups: 4x10
Inverted Row: 4x15

Superset
Lateral Raise: 3x10
Rear Raise: 3x10


#331

29 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up
Good Morning: 45x50
Bird Dog: 15 per side

Superset
Trap Bar Deadlift: 45x10, 135x10, 225x4x10
McGill Curl-Up: 15 count x 12 total reps

Giant Set
Good Morning: 95x4x25
Goblet Squat: Bx25, 35x25, 60x20, 90x15
Lateral Raise: 4x25


#332

30 July 2018

Warm-Up
Walking
Shoulder & Low Back Warm-Up

Superset 1
Press: 45x10, 95x5x10
Inverted Row: 6x8

Giant Set
Chest Activation: 5 sets
Incline Bench Machine: 5x10
Back Fly: 5x15

Superset 2
Lateral Raise: 3x20
BB Curl: 3x10


#333

4 August 2018

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

Superset 1
Press: 45x10, 95x3, 135x3, 155x5
Pull-Ups: Bx5, 45x3,3,10

Giant Set
Chest Activation: 4 sets
Incline Bench: 135x8, 185x7, 135x8,8
Chin-Ups: 4x8

Superset 2
Chest Fly: 4x10
Tricep Pushdown: 20,18,6,20

Superset 3
BB Curl: 3x10
Lateral Raise: 3x20

Conditioning
Swimming


#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 !!