T Nation

J4GGA2's Journal

beginners
performance
strength

#983

I feel like I have daggers in my quads. I’ve been jelly-legged since I finished the workout, and I could hardly get out of bed this morning.

Good fun :joy:


#984

Good job, I would be happy if I could pull off those squats, what are LPDs?


#985

Lat Pulldowns


#986

Thursday, 6th of December
Some fluff

Did this in my hotel room in Singapore (great city) first thing in the morning.

Feet-Elevated Push-Ups:

  • 3x3+3+3+3 cluster ss 3x20 face pull-aparts

Each mini-set of 3 was performed every 15th second, with a pause in the bottom position between reps. This would actually make a pretty great chest finisher.

Hand-Elevated Push Ups:

  • 2x1+2+3+4 ss 2x20 face pull-aparts

This was performed as:
1 rep, 1 second pause at bottom
2 reps, 2 second pause at bottom
Etc.

Giant set:

  • 3x20 frog sit-ups
  • 3x30 frog pumps
  • 3x20 J Pulldowns w band

Bit of fun, not too strenuous but good enough


#987

Friday 7th of December
Leg Fluff

Good news! the hotel we’re at for the next 4 nights actually has a reasonably good gym.

100 skips

Sitting Leg Curl: (no rest between sets)

  • 20x10
  • 30x10
  • 35x5
  • 40x5
  • 45x5
  • 50x5
  • 55x5
  • 50x5
  • 45x8
  • 40x16
  • 35x12

Then, short rest

  • 50x3
  • 45x8 (partials)

Low Close Stance Horizontal Leg Press / Leg Extension

  • 40x5x20 / 10x5x20

Weight? What weight? Swallowed my ego and chased the pump. It was fun/not fun at al

Immediately after the final leg extension set did 50 feet-together bodyweight squats

Stir the pots / Stability Ball Body Saws

  • 3x20s both directions / 3x20s / 30s rest

Abs were smoked.

Great workout


#988

Saturday: 8th of December
Push Fluff

100 skips

I figured if I’m going to be doing loads of hypertrophy work I might as well do a Push/Pull/Legs while I’m here

Tempo Incline DB Press:

  • 32x6x6 EMOM

Tempo Seated DB Press:

  • 16x8x8 EMOM

Tempo Decline Skullcrushers:

  • 22x10x10 EMOM

Vince would be proud.

I quite liked doing EMOMs for one movement as an hypertrophy stimulus. Perhaps this will make it into my assistance protocol.


#989

Sunday 9th of December
Pull Fluff

Chins (varied grips):

  • 50 total in about 20 minutes. I’m getting fat :joy:

SA DB Row:

  • 18x10x10, EMOM

Pinwheel Curls (Odd minutes) / EZ Curls (Even Minutes)

  • 6x4x8 EOMOM / 22x4x8 EOMOM

DB Shrugs (Odd Minutes) / Band Pull Down and Aparts

  • 40x5x20 EOMOM / 5x20 EOMOM (Even Minutes)

Conditioning

I should not have been skipping conditioning

Cycle HIIT: 10x30s sprint, EMOM


#990

the Christmas holiday flab gains :joy:


#991

The christmas fab gains