T Nation

No Promises This Time

“A retirement dream novel.” Wow.

I’d call those fighting words.

3 Likes

Natatorium - 50 min of just screwing around. Did a few laps using the crawl, a few sidestroke, some breast stroke, back to the crawl, etc. Playin around. Changed and ran 2 miles around the lake. Temp was 40f/4.5c so not to bad. 6 mile bike ride in the evening.

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Busy yesterday so just got in a quick work out.
C&J - 45wu, 135 x 5, 185 x 5, 205 x 4, 215 x 2, 225 x 1
Hammer curls - 30 x 12, 35 x 10, 40 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
facepulls, rope - 80 x 15, 90 x 12, 100
That was it.

Today

Bench - 135 wu, 225, 235 x 5, 255 x 4, 275 x 3
Smith incline - 110 x 15, 180 x 12, 250 x 8
cables - low to high - 30 x 12, 40 x 10 x 3, high to low - 40 x 15, 50 x 12, 60 x 12
Flyes -25 x 15, 35 x 12, 40 x 10, 45 x 8
straight arm pulldowns - 60 x 15, 70 x 12, 80 x 10
reverse grip pulldowns - 80 x15, 110 x 12, 140 x 10

8 Likes

DL - 135 wu, 225, 315 x 2, 375, 395, 405, 425 x 1
Hypers - 3 x max w/25# weight
Shrugs - (smith mac) 110 wu, 200, 270, 290 x max w/hold
leg press - 90 wu, 180 x 20, 270 x 15, 380 x 12, 450 x 10
Leg ext - (sng leg) 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3

7 Likes

Nice deadlifts.

1 Like

Wondering if I’m going to keep doing them. Mainly from habit. They use to help when I was competing up until the COVID but now might be time to let the back take a break and get into some healthier lifts.

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Swim day. Pool nearly empty so I was allowed to swim longer. They had the 25m lane dividers down so was able to use the 50m length. Love it, never liked turns.
45 min straight swim, 15 min breast stroke, 5 x 100m
1.5 mile run
evening 7 mile bike
Crappy weather heading in again tomorrow night so we’ll see how things go.

3 Likes

A trap or hex bar makes for a good safer alternative. Not that the straight bar is inherently unsafe, but the trap bar centers the weight a lot more. Another option would be to stop doing singles and switch up to a higher rep scheme. RDL’s are really good for higher reps while still giving you a really solid hinge movement.

2 Likes

Hel, you’ve had me pondering this for week, and it’s got me thinking about some of the leverage type of machines Ive been using, quite a few can allow too much leverage giving the individual a false sense of strength standard’s/ ability etc. Not to mention the pain staking progress and wasted effort of having to load and unload twice as many weight plates of the damn things. Free weights, basic cable machines and the smith machine from now on.

1 Like

Use to do a whole lot of RDLs and stiff legged DL. Think I’m going to try using kettlebells for a while and see how they work out.

Press from rack - 45wu, 135 x 8, 155 x 6, 165 x 5, 175 x 3, 185 x 2, 195, 205 x 1
lat raises - 20x15, 25 x 12, 30 x 10
rear lat (machine) 70 x 15, 80 x 12, 90 x 10
facepulls, rope - 80 x 15, 90 x 12, 100
Hammer curls - 30 x 12, 35 x 10, 40 x 10
machine curls (sng arm) - 30 x 15, 40 x 12, 50 x 10
CGB - 135 x 15, 185 x8 x 2
Overhead Tri ext - rope - 80 x 15, 90 x 12 x 2

5 Likes