T Nation

Healthier in Ten Years


5 September 2018

Shoulder and Low Back Warm-Up

Incline Bench (3 count pause): 45x20, 135x5, 155x5, 175x5, 135x18,7

Chin-Ups: 3x10
Dips: 3x10

Exercise Bike: 10 minutes
Yoga Stretches: 10 minutes

Everything feeling heavy today. I just decreased the volume from 5 to 3 sets for assistance work and tried to get perfect reps.


Maybe it’s time for a week off mate, it does wonders sometimes, all of those niggling little aches disappear and your body recovers.


Yea, you’re definitely right. I might just start back fresh next Wednesday. My right hand / forearm has been bothering me, along with a tendon in left shoulder, right knee, and low back. I sound like a geriatric patient :joy: But, like you said, these are just small aches and not true injuries. I just need to take some time off. Thanks for the advice.


8 September 2018

Yoga for Weightlifters: 30 minutes


12 September 2018

Exercise Bike: 30 minutes


14 September 2018

Agile 8
Jumping Jacks: 50

Giant Set
Press: 45x15, 95x5, 105x5, 120x5, 95x5x5
Chin-Ups: 9x7
Lateral Raise: 9x20
Goblet Squat: 9x10

Exercise Bike: 10 minutes HIIT


14 September 2018

Bouldering: 1.5 hours


16 September 2018

Shoulder and Low Back Warm-Up
Agile 8
Ab Roller

Deadlift: 45x20, 135x5, 160x5, 185x5, 210x5, 160x5x5
Push-Up: 10x10

Giant Set
High Pull: 50
Curl: 50
Lateral Raise: 100

Exercise Bike: 10 minutes HIIT


19 September 2018

Shoulder and Low Back Warm-Up
Agile 8

Incline Bench: 45x20, 95x5, 135x5, 150x5, 170x5, 135x5x5

Chin-Ups: 5x10
Back Extension: 8,8,8,30,30
Lateral Raise: 50,25,25,50
Ab Roller: 3x15

Exercise Bike: 10 minutes