T Nation

Lifting and Leaning Out

11/8/21

Deadlift

5 x 210 (accidentally loaded more than I was going to)
5 x 220
5 x 245

Pendlay Rows

4 x 8 x 135

Lat Pulldowns

12 x 120
10 x 120
8 x 120
7 x 120

Front Squat

5 x 135
8 x 100

1 Like

Got in a short walk outside.

11/10/21

Floor Press with Swiss Bar

5 x 100
5 x 115
5 x 130
5 x 115

Triceps Pressdown Machine

1 x 10 x 130
3 x 10 x 140

DB Fly

1 x 12 x 15’s
3 x 12 x 20’s

Cable Triceps Pushdown

1 x 12 x 25
1 x 17 x 20
1 x 18 x 15
1 x 15 x 15
1 x 20 x 15

Pushups

8/5/7

Lat Pulldown Neutral Grip

4 x 10 x 120

1 Like

11/11/21

Box Squat (16 inches which is a little below parallel for me)

5 x 155
5 x 180
5 x 205
5 x 180

Leg Press

5 x 15 x 365

Standing Leg Curls

5 x 15 x 15

Single Leg Eccentric Leg Extensions

2 x 10 x 45

Good Mornings

1 x 8 x 135
3 x 6 x 135

Hanging Knee Raises

3 x 10

11/12/21

30 minutes treadmill

11/14/21

Two Handed Landmine Press

5 x 70
5 x 80
5 x 90
5 x 80

Superset with:

Single Arm DB Rows

4 x 12 x 45

Bottoms Up KB Press

3 x 12 x 20
1 x 13 x 20

Lat Pulldown

4 x 12 x 130

Curls

15 x 40
12 x 40
12 x 40
14 x 40

Superset with:

OH Triceps Extensions

3 x 15 x 40
1 x 12 x 40
:

11/15/21

Really pressed for time today so I just tried to get as much work in a short window as I could.

Deadlifts

Set the timer for 7 minutes and saw how many I could do during that time. All were dead pulls from the floor.

19 pulls of 230 lbs in 7 minutes.

Then did an EDT set of Front Squats and Good Mornings. 5 rep groupings alternating between the two exercises. Used the same weight on both.

25 reps each in 14 minutes at 105.

Side Box Step Ups with just bodyweight.

1 x 10 per side

1 Like

11/17/21

Floor Press

22 Total Reps of 135 lbs in 5:58

Pendlay Rows

25 Total Reps of 145 in 5:40

Elevated Pushups

50 Total in 4:45

Face Pulls

80 Total Reps of 35 lbs in 4:35

11/20/21

16" Box Squat

205 lbs - 4 sets 22 total reps

Floor Press

135 lbs - 4 sets 25 total reps

Leg Press

405 lbs - 2 Rounds of 3/7 Method for 50 total reps

Started with Bottoms Up KB Press but transitioned to OH DB Press. I enjoy the exercise but have been running into a bit of a wall with being able to progress because of difficulties stabilizing the KB upside down on the left side as the grip fails. I may begin using DBs first and then finish off with a light AMRAP with the KB.

Did a few total sets between the two today.

Three sets of DB Lateral Raises with 15’s.

Two sets of DB Fly with 20’s.

11/21/21

Longer session today on the weekend.

Deadlifts

240 lbs for 70 total reps.

Did sets of 5 until the form felt like it was breaking down significantly. On rep 69 I felt like my back began to round so I braced as best I could for rep 70 and stopped there. These are all individual pulls from the floor.

Lat Pulldowns

130 lbs for 43 total reps in 4 sets.

Single Arm KB Swings

5 x 10 x 40 lbs per side for 100 total

DB Curls using 3/7 method

1st round was with 30’s for 25 total reps

2nd round was with 20’s for 25 total reps

We’ll see if the swings were overkill after the deadlifts over the next couple of days. My back is really fatigued right now. :slight_smile:

11/22/21

Short Walk about 20 minutes or so.

11/24/21

16" Box Front Squat

135 lbs 23 total reps in 4 sets

Two Handed Landmine Press

85 lbs 30 total reps in 4 sets

Lateral Box Step Ups

25 lb KB 2 x 12 per side

Elevated Pushups

52 reps in 3 sets

11/25/21

Did a session at home since the gym was closed for Thanksgiving today.

RDL

10 x 185
5 x 10 x 225

Pendlay Rows

135 lbs for 27 total reps in 4 sets

Barbell Curls

55 lbs for 43 reps in 4 sets

Rear Delt Fly with 10 lb plates

1 x 20

11/26/21

Did a half hour walk with the dog.

11/27/21

Floor Press

140 lbs 22 reps in 4 sets

16" Box Squat

205 lbs 27 reps in 4 sets

Reverse Grip Overhead Press

55 lbs 33 reps in 4 sets

Lateral Raise 15 lb DBs 59 reps in 5 sets

Superset with:

Svend Press 10 lb plates 62 reps in 4 sets

Leg Press 3/7 Method

455 lbs 2 Rounds for 50 total reps

Cable Triceps Push Down

25 lbs 43 reps in 4 sets

First time trying out Reverse Grip Overhead Press this afternoon. I’ll be curious as to how my shoulder feels over the next 24 hours or so. So far it seems no worse than other exercises. It might make running established programs a little easier in the future.

1 Like

11/28/21

Single Arm DB Rows

3 x 10 x 50’s
1 x 8 x 70’s

Lat Pulldown

140 lbs 33 reps in 4 sets

Face Pulls

1 x 30 x 20
1 x 10 x 30

30 minutes walking on treadmill

1 Like