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


21 September 2018

Bouldering: 1 hour


23 September 2018

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

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

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


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


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.


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


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


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


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.


Happy birthday


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


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?