T Nation

J4GGA2's Journal



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:


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


Lat Pulldowns


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

Giant set:

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

Bit of fun, not too strenuous but good enough


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


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.


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)


I should not have been skipping conditioning

Cycle HIIT: 10x30s sprint, EMOM


the Christmas holiday flab gains :joy:


The christmas fab gains