T Nation

Healthier in Ten Years


#381

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.


#382

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


#383

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.


#384

8 September 2018

Yoga for Weightlifters: 30 minutes


#385

12 September 2018

Exercise Bike: 30 minutes


#386

14 September 2018

Warm-Up
Agile 8
Jumping Jacks: 50

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

Conditioning
Exercise Bike: 10 minutes HIIT


#387

14 September 2018

Bouldering: 1.5 hours


#388

16 September 2018

Warm-Up
Shoulder and Low Back Warm-Up
Agile 8
Ab Roller

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

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

Conditioning
Exercise Bike: 10 minutes HIIT


#389

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


#390

21 September 2018

Bouldering: 1 hour


#391

23 September 2018

Warm-Up
Shoulder and Low Back Warm-Up
Agile 8
Good Morning: 45x30
Lateral Raise: 100

Superset
Zercher Squat: 45x10, 95x5, 135x5x5
Rear Delt Raise: 100

Giant Set
Hanging Leg Raise: 10,10,5
Dips: 18,20,12
Back Extension: 2x25


#392

Love reading this, I always think in mean just flexing your biceps for an hour !! :wink:


#393

Hey man, gotta get big somehow!

By the way have you heard about that strawberry thing going on in Australia and New Zealand? I read on the news that people were finding needles in them.


#394

Yes, you can’t buy strawberries at the moment. Farmers have had to destroy crops. It’s ridiculous really. All because of some idiot putting a needle in one


#395

Damn, that sucks. It’s sad when a single dumbass ruins the livelihood of thousands of people (at least for a while). It’s like the case in America where razor blades were found welded to kids slides in multiple parks. There are some pretty horrible people out there


#396

26 September 2018

Agile 8

Press: 45x15, 100x5, 115x5, 130x5, 100x5x5
Deadlift: 95x10, 135x5, 175x5, 200x5, 225x5, 175x3x5
Chin-Ups: 5x10
Hanging Leg Raise: 3x7

Pictured below: a nice classic “fuck the haters” peanut butter and banana sandwich


#397

30 September 2018

Good Morning: 45x40

Zercher Squat: 45x15, 120x5, 155x15,10
Press: 45x20, 95x3, 135x5, 155x5
Incline Bench: 45x20, 95x5, 140x5, 160x5, 180x5, 140x3x5
Chin-Ups: 5x10
Full ROM Paused Lateral Raise: 25,15,10,rest,10,15,25
Band Pull-Apart: 100

Finally feeling myself again. Hope y’all have a good one.


#398

Happy birthday


#399

Thanks my man! Since it isn’t October 1 yet in the US, you are the first person to wish me happy birthday :joy:


#400

Happy cake day mate, we like to be ahead of the game here in oz :+1:
Duke must have been up extra early being in Western Australia and being a little behind in time, or are you all still partying over there due to the Weagles winning the granny?