T Nation

Healthier in Ten Years



Have fun Mort! Keep dry.

Let’s just say I flew past the 200 lb barrier… I am glad to be back though because nothing replaces good home-cooked food. Also NY is so big. I love living in a small town.

Have you ever been to NY? I know it’s a much further trip for you than it is for me.


No I haven’t been but it is on the list to do one day. When I lived in the U.K. The wife and my mum and dad and I visited the west cost (San Fran, Yosemite, Vegas, Grand Canyon, Palm Springs, Lake Havasu, LA). Easily one of my best holidays ever and the states is deff somewhere I want to go back.


Awesome man. I’ve never been to Australia, but my grandparents say it’s a really great place to go. I’ll definitely have to go someday


13 August 2018

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

1a. Incline Bench: 45x20, 95x10, 135x5, 185x8x2
1b. Back Fly: 10x11x8

2a. Deadlift: 135x10, 225x6x1
2b. Lateral Raise: 5x7x15

3a. Back Extension: 25x2x15, Bx2x50
3b. Lateral Raise: 50,20,10,20

Exercise Bike: 15 minutes


It is a good Coutry and deff worth a visit if you have the time and the money.


15 August 2018

Shoulder and Low Back Warm-Up
Hang from Bar: 10 count x 3

1a. Lateral Delt Activation: 7 sets
1b. BTN Press: 45x2x20, 75x10, 85x8, 95x8, 85x14, 105x8
1c. Chin-Ups: 7x7

2a. Deadlift: 135x10, 225x7x1
2b. McGill Curl-Up: 10 count x 8 total per side

3a. Lateral Raise: 25,15,10,rest,10,15,25,50

Exercise Bike: 15 minutes


I see you :eyes: working in here


Yea man! Tryna get them big delts.

I’ve started “bodybuilding” style training. Basically just doing more volume. I’ve been having great workouts. I think bigger muscles will translate into bigger lifts too.


Having a hypertrophy phase as part of a layered plan is a good thing. Grow, grow, grow!


I’m definitely trying. I realized a couple months ago that I really haven’t done very high volume workouts in my lifting career so far, so I’m trying out higher volume training. My bodyweight is a bit over 200 now, so I’m either gaining muscle or fat. Hopefully some muscle is in there haha


17 August 2018

Shoulder and Low Back Warm-Up
Hang from Bar: 10 count x 3

1a. Chest Activation: 5 sets
1b. Incline Bench: 45x20, 95x15, 135x10, 155x8, 185x6
1c. Back Fly: 5x15

2a. Chest Fly: 100 reps
2b. Curl: 100 reps

3a. Tricep Pushdown: 200 reps
3b. Face Pull: 200 reps

Exercise Bike: 5 minutes


Be careful man, everything moving around those parts seems to want to kill you.
But yeah one day I hope to go there too.


Hahah yea my biggest trouble is that I wouldn’t know what could kill me and what couldn’t. After seeing some videos of kangaroos though, I wouldn’t go near one of those


18 August 2018

Low Back Warm-Up
Hang from Bar: 10 count x 3
Back Extension: 3x10

1a. Deadlift: 45x30, 135x10, 225x10
1b. McGill Curl-Up: 30 count x 3

2a. Leg Extension: 30,30,20,20
2b. Back Extension: 4x25

Short one today folks. Had to get a quick workout in before driving back to school. Hope y’all have a good Saturday


20 August 2018

Shoulder and Low Back Warm-Up
McGill Curl-Up: 20 count x 4

Push-Ups: 100
Band Pull-Aparts: 150
Squat: 200

School gym was closed today, so I did a bodyweight circuit. It should be open again in a couple of days.


Most of the stuff that kills you is out bush. You don’t run into too many deadly things in the cities or at home. Other than maybe the odd snake or spider !!


22 August 2018

Shoulder and Low Back Warm-Up
Push-Ups: 20
McGill Curl-Up: 15 count x 4

1a. Press: 45x20, 95x5, 135x3, 155x5
1b. Chin-Ups: 4x6

2a. RDL: 135x15, 185x6, 225x6
2b. Rear Delt Raise: 3x20

3a. Incline Bench: 135x5, 185x3, 225x2

4a. Lateral Raise: 25,15,10,rest,10,15,25

5a. Front Raise: 50
5b. BB Curl: 50
5c. Goblet Squat: 50
5d. Lateral Raise: 50

Exercise Bike: 10 minutes


24 August 2018

Shoulder and Low Back Warm-Up

1a. Incline Bench: 45x20, 95x5, 135x3, 185x1, 155x15
1b. Back Fly: 5x12

2a. Seated DB Press: 15x20, 45x10, 65x6, 70x8
2b. Curl: 4x10

3a. Chest-Supported Row: 20,8,5,5,15
3b. Dips: 20,10,10,10,10

4a. Lateral Raise: 50,20,15

5a. Front Raise: 3x30


Roos are fine, my wife’s school had one in the playground the other day, when the bell went for recess the kids swamped it and it just hopped away. Our school has them sometimes, along with Brown Snakes and the odd Red Bellied Black, now they will mess you up :+1:


I just laughed out loud at imagining a kangaroo in a school playground :joy:

Yea I just looked up the Red Bellied Black snake on google. Definitely wouldn’t want to fuck with one of those.