T Nation

Healthier in Ten Years


27 October 2018

6 rounds of:
Elliptical: 60 seconds
Chin-Ups: 6

Just a little one today to get some blood flowing.

Y’all have a good one.


28 October 2018

Zercher Squat: 45x15, 95x5, 135x5, 185x1, 200x5
Bench Press: 45x20, 95x5, 135x5, 185x5, 210x9

Chin-Ups: 3x15
Leg Raise: 3x15
Lateral Raise: 5x20


Nice benching mate. Good job


Wow! @simo74 is right nice bench!


@simo74 @losthog

Thanks guys. I’m thinking of doing the virtual powerlifting meet, so I’m going to start flat benching more


Should be a fun time to max and share lifts with each other.


Yea man definitely. I’m excited to see what everyone can put up. Everyone has been training hard as hell this year


Yeah I’ll second that bench, that is awesome man.


Thanks Mort!


31 October 2018

Zercher Squat: 45x15, 95x5, 135x5, 185x5, 205x5
Bench Press: 45x15, 95x5, 135x5, 185x5, 215x9

Back Extension: 2x30
Rear Delt Raise: 2x30
Overhead Press: 2x30

Happy Halloween mother fuckers :skull::skull::skull:


2 November 2018

Push-Ups: 3x15
Goblet Squat: 3x15
Back Extension: 3x15
DB Overhead Press: 3x15
DB Curl: 3x15
Ab Wheel: 3x15
Dips: 3x15
Rear Delt Raise: 3x30
Band Pull-Apart: 3x30

Exercise Bike: 15 minutes

My hamstrings were sore as hell and shoulder tendon a little tender (probably from my old friend Mr. Bench Press), so I decided to just do a bit of a pump workout.

Happy Friday folks!


There’s a lot of 15’s in there :slight_smile:


Yea I like to do my assistance in multiples. If I’m doing 15’s, I do anything higher in 30’s, 45’s, etc. I also do multiples with a base set of 6’s, 8’s, 5’s. I like patterns haha


4 November 2018

Yoga: 15 minutes


My friend Josh just gave me one of the most personalized and thoughtful gifts I have ever gotten.

When he said my name I was just so fucking surprised and started laughing my ass off.


Thats awesome and hilarious!


9 November 2018

Zercher Squat: 45x12, 95x5, 135x5, 185x3, 205x3, 185x5, 165x5
Good Morning: 45x20, 65x20
Bench Press: 45x15, 95x5, 135x5, 185x5, 205x5, 225x6 (spotter helped on number 7)
Chin-Ups: 3x10

Felt like shite but I’m glad I worked out. School’s been dicking me down. Hope y’all have good one.


11 November 2018

Holy fucking shit.

Exercise Bike: 30 minutes

Full ROM Lateral Raise: 25,15,10
Chin-Ups: 3x10
DB Overhead Press: 30x10, 50x10, 65x10, 75x7 PR, 80x5 PR

I hit two HUGE PRs today. I was going to just do exercise bike, but I was like fuck it I’ll get a little pump work in. Then weights were flying up and I was like fuck it I’ll get a little intensity work in.

Weighed in at 193 after the workout. Time to go home and feed my fat face.


Nice PR’s mate.
Sometimes going a bit crazy is good.


Thanks Mort. There were some cute girls in the gym so I couldn’t just do a bunch of lateral raises with 5 lb dumbbells :joy: