T Nation

J4GGA2's WSSB 3

beginners
strength
performance
t-ransformation2019

#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


#992

Monday 10th of December
Conditioning

No gym today, so I did this thing

God I felt uncoordinated doing kickthroughs


#993

Tuesday 11th of October
Leg Fluff

Last day in New Delhi, hopefully the hotel gym in Jodhpur will be alright

Didn’t have very long as I needed to catch a morning flight, but I think this did the trick

20 Minute EMOM:

Low-Close Stance Leg Press (Odd Minutes) / Seated Leg Curl (Even Minutes):

  • 50x10x10 EOMOM / 45x10x10 EOMOM

Solid, could have been heavier on the leg press


#994

Thought you were gonna do med interviews all around? So you in India?


#995

Med interviews were last week, now I’m in India until the 23rd to see family/attend a wedding


#996

Remember gains come first brah


#997

Curry comes first. I must respect my heritage


#998

Enjoy the break and the Curry.
A bit of workout is better than no workout.


#999

Tuesday 11th of September: PM
Conditioning

At the new hotel gym, which isn’t anywhere near as well equipped as the last one. DB up to 25, a couple of barbells and plates to about 100kg, but no racks and only a single stand-alone bench. There are also leg curl, leg extension, pull-down and shoulder press machines. This is still plenty for me to get some quality work in whilst I’m here.

Barbell Complex: 10 minute EMOM w 50kg

  • 3 RDL’s
  • 3 Power Cleans
  • 3 Front Squat

Probably had another 3-4 rounds in me, but still pleased with this session


#1000

Wednesday 12th of September
Push/Conditioning

Warm-Up:

  • 100 skips
  • Agga’s 8

Push Press (skipping remainder of minute)

  • 40x10x3 EMOM

Damn, respect for @duketheslaya doing this with a 60kg log

High-Incline DB Press (skip remainder of minute)

  • 25x8x8 EMOM

Elbows-Out Extensions:

  • 10x2x20, 5x3x20 EMOM

EMOM Superset: 10 rounds/minutes

  • 30x3 Muscle Snatches / 30x20m Overhead Walk

In other words, CT’s V taper Workout


#1001

Adding skipping sounds fun not !

Log is a brutal, brutal implement. I would list it up there as being worse or if not the same as burpees on my level of hatred. I refuse to ever include burpees. I only log because i have to

Looks like quite a solid session there! As usual your conditioning is really good


#1002

Dukes a fat cunt though