T Nation

Healthier in Ten Years



Haha nah i went to bed early (8pm and woke up at 12) so been up since then.

You guys over east aus are a bunch of sooks. WA umpires arent even allowed in the grand final. Didnt stop the eagles from winning though :joy:


Hey hey, I’m not from Eastern Oz, we got shafted last year in the GF, 3 Vic umps that might as well had Richmond gurnsey on! Filthy little green maggots👍
I was so happy West Coast won, it’s sort of the next best thing, furthest from any Vic :+1:


Thanks man! I appreciate it



Thank god you didnt support collingwood in the granny :muscle: Eagles deserved the win


3 October 2018

Good Morning: 45x30, 65x30

Sumo Deadlift: 135x5, 185x5, 210x5, 235x5, 185x3x5
Press: 45x15, 105x5, 120x5, 135x5, 105x3x5
Chin-Ups: 5x10
Dips: 15,22
Rear Delt Raise: 3x25


Hey little rat, at bit late here but happy birthday man.
great workouts here, I envy that press 135x5 nice.


Thanks Mort! You’ll get there. Just takes time


7 October 2018

Good Morning: 45x20, 95x10
Zercher Squat: 45x10, 95x5, 135x5, 175x2x5, 155x2x5
Incline Bench: 45x20, 95x8, 150x5, 170x5, 190x5, 150x11,11,3
Chin-Ups: 5x12
Rear Delt Raise: 100
Full ROM Paused Lateral Raise: 25,15,10,rest,10,15,25


10 October 2018

Sumo Deadlift: 135x5, 170x5, 195x5, 225x5
Press: 45x15, 95x5, 110x5, 125x5
BTN Press: 95x9,6,6,4
Good Morning: 45x40, 95x10, 110x10
Chin-Ups: 5x12
Hanging Leg Raise: 25
Dips (rest pause): 15,5,4,4,4,4,4
Full ROM Lateral Raise: 25,15,10


14 October 2018

Rage - Goddess, sing the rage of Rippetoe’s son Muskrat,
Flatulant, doomed, that cost the Pantaloons countless losses
Hurling down to the Laundry Basket so many sturdy shorts
Great squatters’ shorts.
Begin, Muse, when the squats first rose and fell…

Alright y’all, so I went into the gym today for a zercher squat & incline bench session. My quivering soul ambulated to the squat rack where I hoped to hypertrophy my quads. I took the fearful bar into my arms and began zercher squatting. My arse brushed the earth as I went categorically and undeniably ass-to-grass. The weights climbed, and I unracked the barbell, ready to squat another set of five. First rep, eccentric slow as sloth, concentric nearing warp-speed, air whistling against my ears. Second rep, went into the hole, and my two-faced, turncoat vegan diet reared its ugly head. Suddenly, I sharted myself with the violent intensity of a thousand suns. I cursed my vegan diet with scornful hate and made vows that would daunt the devil.

But after I went home, I hit some push-ups and squats.

Push-Ups: 100
Squats: 200

You win some, you lose some.


Even when you lose, the fact your there going hard means you’re already winning. Good work


17 October 2018

Push-Ups: 100
Squats: 100
Band Pull-Aparts: 100
Band Full ROM Side Lateral Raise: 100
Ab Roller: 50

Couldn’t make the gym today so did some bodyweight stuff. Have a good one folks!


19 October 2018

Zercher Squat: 45x10, 95x5, 135x5, 185x5, 135x15
Press: 45x15, 95x5, 135x5, 115x10
Deadlift: 135x5, 185x5, 225x5

Dips (rest pause): 20,5,5,5,4,3
Ab Roller: 25
Band Pull-Aparts: 100

Protein shake
Spinach “hyphy mud” salad
Black “big boi supreme” beans
Peanut butter & banana “categorically yoked” sandwich


How does the zerchers feel compared to say back or front squat?


Pretty good my friend. I’m still getting used to them, but they feel perfectly fine. Not having any pain.

They are a pretty good core workout too. Not sure if you’ve tried them before, but I’m liking them so far.


22 October 2018

Zercher Squat: 45x10, 95x5, 135x5, 190x5, 155x10
Press: 45x12, 95x5, 140x5
Deadlift: 135x5, 185x5, 235x12

Chin-Ups: 4x12
Dips: 2x15
Full ROM Side Lateral Raise: 25,15,10,rest,10,15,25


Nice high rep pulling


Thanks Simo. Gotta get my deadlift up to catch you and all the other jokers :joy:


25 October 2018

Zercher Squat: 45x10, 95x5, 135x5, 165x5, 195x10
Bench Press: 45x20, 95x5, 135x5, 185x5, 205x7
Deadlift: 135x5, 185x5, 225x1, 245x10

5 rounds of:
Exercise Bike: 2 minutes
Push-Ups: 15
Rear Delt Raise: 30

Back at my hometown gym today (it’s fall break at my college right now). I got 11 hours of sleep last night, and I feel so good. I honestly didn’t realize how sleep deprived I was.

Since I haven’t posted any video updates in a while, I took some videos of my lifts today. I’ll post those in a few minutes.

Anyway, hope y’all have a good day and eat big. I know I am.