T Nation

Healthier in Ten Years



14 November 2018

Clean & Press: 45x5, 95, 105, 115, 125, 135, 145, 155
RDL: 95x10, 115x10, 135x10
Bench Press: 45x15, 95x5, 135x5, 185x3, 215x3, 235x5
Chin-Ups: 3x12
DB Press: 45x15, 60x6
Lateral Raise: 25,15,10
Rear Delt Raise: 50

Exercise Bike: 10 minutes


16 November 2018

Power Clean: 135x5, 185x1
Deadlift: 185x3, 235x3, 255x3
Squat: 45x10, 135x10, 155x10, 185x10, 205x20
Bench Press: 45x15, 95x5, 135x5, 185x3, 225x3, 245x3
Chest-Supported Row: 10, 4x5, 10
Dips: 4x10
Lateral Raise: 50


That’s a nice lift for dumbells, well done


21 November 2018

Bench Press: 45x20, 95x5, 135x5, 185x3, 205x3, 225x3
Chin-Ups: 4x10
Wide Incline DB Bench: 20,15,12,15,20
Rear Delt Raise: 50
Tricep Pushdown: 50
BB Curl: 50
Lateral Delts: 100
Chest Machine: 50

Hope y’all have a good day. I’m having 2 thanksgivings (one today, one Thursday), so I’m taking advantage of the anabolic environment.


22 November 2018

Squat: 45x2x15, 95x10, 135x10, 185x10, 225x15
Power Clean: 135x5, 185x1
Deadlift: 185x3, 235x3
Hanging Leg Raise: 3x10
Back Extension: 3x30

Happy Thanksgiving folks.


24 November 2018

Shoulder Warm-Up

Bench: 45x10, 95x5, 135x3, 185x1, 225x1, 235x1, 205x2x5, 195x5
Chin-Ups: 3x10
Front Raise: 25,15,35
Lateral Raise: 25,25,50
Rear Raise: 3x25
BTN Press: 45x25, 65x15, 75x20
DB Press: 30x50


25 November 2018

Elliptical: 15 minutes


28 November 2018

Squat: 45x2x10, 95x10, 135x10, 185x10, 225x10
Bench: 45x15, 95x5, 135x5, 185x3, 205x1, 225x1, 205x3
Chin-Ups: 3x12
Lateral Delt Activation: 2 sets

Exercise Bike: 10 minutes


3 December 2018

Exercise Bike: 20 minutes

Lateral Raise: 100
DB Press: 20x25, 40x15, 60x10, 70x6
Chin-Ups: 20,10,10
Back Extension: 75

Hey folks how has everyone been? Just got done Saturday with the exam for which I’ve been studying for the last 4 months. Down to 190 lbs (I’m becoming a waif). I’m gonna try to get back to eating, sleeping, and training well soon.

Hope y’all have been well. Have a good Monday


All good here. Hope your exam went well. Wouldn’t worry about the weight just get in some regular eating and training and enjoy the gainzzzzz


Good to hear man. The exam did go well. Gonna start prepping for level 2 in a couple weeks. Glad to hear you’re doing well and getting over your sickness


Good to hear about the exam little rat.
I’m good getting fat, the benefit is lots of food and not thinking that much about it.
Good luck coming back to lifting.


Thanks Mort. Yea I’ve been following your log and it looks like you’re having good success. As long as you feel good, strong, and healthy, who gives a damn about a little belly? :joy: I’m glad you’re doing well


My wife, she puts up big laugh whenever she sees it :slight_smile: and asks “but why”


12 December 2018

Exercise Bike: 20 minutes

Lateral Delt Warm-Up

DB Press: 20x25, 40x10, 50x10, 60x10, 65x8
Chin-Ups: 3x12
Back Extension: 30


15 December 2018

45x10, 95x5, 135x5, 185x5
225x3 @ 6
255x1 @ 7
275x1 @ 8
225x5 @ 7.5
225x5 @ 7
225x5 @ 8.5

2-count Paused Bench
45x10, 135x5
185x4 @ 7
195x4 @ 8.5
195x4 @ 9
195x4 @ 7.5

45x10, 95x7
135x7 @ 6
155x7 @ 6.5
185x7 @ 7
205x7 @ 8

First day after exams! Gonna try to gain some strength back before my family goes on vacation next week. After that I’m ready to roll.

Have a good Saturday guys


nice workout Rat :slight_smile:
Are you going away for the holidays?


Yessiree just for a week. Before that, I’ll have a week to train (and then a week after before I go back to school). But next semester’s gonna be lighter so I’ll have more time to train.

You going on vacation for the holidays or relaxing at home?


Relaxing at home a bit of work and loads of food :blush:


16 December 2018

Elliptical: 25 minutes HIIT

Chin-Ups: 40 - 4 minutes
Curls: 20x40 - 1 minute
DB High Pull: 100 - 3 minutes
Paused Ab Roller: 50 - 7 minutes

Foam Roll: 5 minutes
Alan Thrall mobility: 10 minutes

Hey folks. Hope everyone’s doing well today.

I ate more protein yesterday than I have in the last several months (approximately 215 grams and at least 3200 calories). To give an idea, during the past few weeks protein has been less than 100 per day (my bodyweight hovers around 195 lbs).

The program I’m trying out caps cardio at 30 minutes and upper back and ab work at 8 minutes each (1-2x per week) to prevent the lifter going completely bro and fucking up recovery. I’m liking the program so far.

Anyway see y’all later.