T Nation

Healthier in Ten Years

t-ransformation2019

#461

17 December 2018

Alan Thrall 10 minute mobility

1-count Paused Bench
45x15, 95x5, 135x3, 185x1
205x1 @ 6
225x1 @ 7
235x1 @ 9
205x5 @ 8
195x5 @ 8
195x5 @ 9.5
185x5 @ 7

2-count Paused Squat
45x10, 95x5, 135x5
185x4 @ 6
225x4 @ 6.5
245x4 @ 9
245x4 @ 8.5
245x4 @ 9.5

Press
45x10
95x7 @ 6
105x7 @ 6.5
115x7 @ 7
125x5 @ 9.5 (too much)
115x7 @ 8.5

So yesterday I was sore as all living fuck. I’m even more sore today. But since I’m eating so much, I decided to train anyway.

I saw one of my old gym friends today. He’s a 65 year old dude that has been training for 40 years. He gave me a couple of tips on my squat. I listened carefully since his best lifts (in his prime) were 805, 525, and 780.

Definitely a nice lifting session. My shoulders were tired for presses, but that’s to be expected since I did 100 lateral delt high pulls yesterday. I’ll have to be more careful with the assistance I program next time.

Anyway, hope y’all have a good one.


#462

Awesome workout my friend
Well done.


#463

Thanks my man, I appreciate it.


#464

17 December 2018

Yoga: 1 hour


#465

That looked like a tough workout, no wonder you were sore. Nice work


#466

18 December 2018

Mobility Circuit & Elliptical

@simo74 thanks man. I’m trying to make sure that my fatassery doesn’t all go to my belly. Whenever I get home from college, all of the good food is such easy access that I go on a feeding frenzy (e.g. yesterday I ate 4500 calories and around 215 protein, which is more than I ever eat at school). But at least it helps with the soreness


#467

19 December 2018

Deadlift
45x15, 135x5, 185x1, 225x1
275x1 @ 7
245x5 @ 6
255x5 @ 7
255x5 @ 7

Touch & Go Bench
45x30, 135x4
185x4 @ 6
205x4 @ 6.5
215x4 @ 8
225x4 @ 9
215x4 @ 9

Chin-Ups
40 in 4 minutes

Lateral Raise rack run
10 lbs to 30 lbs and back
150 total reps

I played 18 holes of golf before this workout. I was pretty tired as a result. After I was done benching, I tried to do zercher squat, but my left shoulder was really bothering me when I was holding the bar. It felt like pain rather than soreness, so I stopped. Maybe I’ve tried to jump back into higher frequency benching too quickly. I don’t know. But I’m gonna be careful the next few days.


#468

23 December 2018

Squat
45x10, 135x3, 185x1, 225x1
275x1 @ 6.5
245x5 @ 7
265x5 @ 7
275x10 @ 8

2-count Paused Bench
45x30, 95x4, 135x4
165x4 @ 6.5
185x4 @ 7
205x4 @ 8.5
215x4 @ 7 (really dialed in)
225x4 @ 9
235x2 @ 8.5

RDL
45x14
135x7 @ 6
185x7 @ 7
195x7 @ 6.5
205x7 @ 7.5

Chin-Ups: 3x8
DB High Pull: 25,15,10
Chest-Supported Row: 1 plate x 25, 2 plates x 15, 3 plates x 5
Incline DB Bench: 50x20, 60x10, 70x8
Touch n Go Bench: 135x18,10
Lateral Raise: 100

Long workout today folks. Took me a bit over 2 hours. I feel a lot better though, so it was worth it.

I’m leaving for my trip at 3 am tomorrow. I think they have a gym where I’m going though, so maybe I’ll be able to sneak in a workout.

Y’all have a good night. And merry Christmas and happy holidays

Video of the squat:


#469

Damn that was a long one.
Great squat looking good.
And a merry christmas to you too


#470

Nice squats and merry Christmas


#471

@mortdk @simo74

Merry Christmas to y’all as well. Hope you and your families have a good holiday


#472

You changed your avatar. Oh boy

Merry Christmas


#473

Merry Christmas Hog. Hope you have a good one


#474

New year, new avatar :slight_smile:


#475

26 December 2018

1-count Paused Bench
45x30, 95x5, 135x1
185x1 @ 6
225x1 @ 7
235x1 @ 8
205x5 @ 8.5
185x5 @ 8
185x5 @ 8

2-count Paused Squat
45x15, 135x4
185x4 @ 6 (felt a twinge here in my back; I wasn’t bracing hard enough since I didn’t bring my belt on the trip)
225x4 @ 8
225x4 @ 8
225x4 @ 8

Press
45x10
95x7 @ 6
115x5 @ 7
140x3 @ 10 (damn I’ve lost strength)
115x7 @ 9
95x7 @ 8
95x7 @ 8 (tweaked the shit out of my back on this rep)

Chin-Ups: 30
Ring Pull-Ups: 10
Dips: 15
Legs Raise: 30

Worked out in a Mexican gym today. It was awesome. The music was great and there were so many hot girls all around. Damn it was a 10/10 experience.


#476

sound like an awesome place Rat


#477

28 December 2018

Touch n Go Bench
45x30, 95x4, 135x4
185x4 @ 7
205x4 @ 8

Rear Delt Raise: 4x25

Hanging Leg Raise: 3x10

Leg Press: 1 plate x 20, 2 plates x 20, 3 plates x 20, 2 plates x 20, 1 plate x 100 (what the fuck hello quad pump)

Machine Overhead Press: 50x15, 55x10, 60x10, 65x10, 70x10

Lateral Raise partial eccentric then full ROM (supersetted with overhead press): 5x10


#478

Some nice benching going on in here. Me like me like


#479

Thanks Simo. Slow and steady


#480

That’s the only way to go mate. Just keep plodding along and one day you look back and realise how far you have come.