T Nation

Return of the Muskrat, Vol. 2

Hey everyone. Hope y’all are well.

I moved into my new place, got everything settled with work, and did all the other stuff I needed to do. Things have finally cooled off.

I’m going to be working out Sunday, Monday, Wednesday, Friday.

Previous log:

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@mortdk @littlesleeper @losthog @simo74 @duketheslaya

Might have missed some people but I’m gonna get caught up on your logs.

15 September 2019

Warm-Up

Press (multi-grip bar) 105x10, 85x5x5
(starting light because shoulder has been tweaky)

Pull-Ups (various grips) 50
Face Pull 50

Machine Bench 70 lbs per side x 50
Front Raise 20 lbs x 50
Lateral Raise 15 lbs x 50

Sit-Ups 50

Stair Stepper 18 minutes

Welcome back!

Any goals or specific program you intend to run for the next little training block?

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I’m not quite sure about goals actually. I’m definitely going to think more about them so that I can have something I’m working towards, but I do know that I’m running 5/3/1 (doing the 3/5/1 + 5x5 @ FSL variation) and trying to generally improve my lifts and conditioning.

Welcome back Rat.
Looking forward to your journey.

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Welcome back man. I’ll be following along.

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@mortdk @dagill2 Thanks y’all glad to have you. I’ll be following you guys as well

Welcome back Ratty. Good to hear you have settled and got stuff sorted.

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Thanks buddy good to be back. I’m glad I have everything sorted too. It’s amazing how much stuff I had to do when moving, getting a new job, and basically setting up everything after graduation from school

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welcome back

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16 September 2019

Warm-Up

Sumo Deadlift 250x10, 195x5x5

Face Pull 100

Push-Ups 100

Ab Wheel 25
Reverse Hyper 25

Stair Stepper 10 minutes
Exercise Bike 5 minutes

1 Like

18 September 2019

Warm-Up

Bench 180x13, 140x25 total

BPA 150

Machine Bench 50
Band Tricep Pushdown 50

Ab Wheel 40

Prowler 0,2,4,6,6,4,2 plates

1 Like

20 September 2019

Warm-Up

Squat 225x10, 185x20 total

Pull-Ups 25
Curls 25
Face Pull 50

Push-Ups 50
Front, Lateral Raise 50 each

Reverse Hyper / GHR 75

Stair Stepper

2 Likes

22 September 2019

Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, hanging leg raise, GHR, chin-ups

Warm-Up Complex 2 (3 rounds): push-ups, jump rope, squats

BTN Push Press 100x20, 75x25
(still keeping light cause my shoulder is still tweaky)

DBs together incline presses 40 reps
chin-ups 25 reps
lat pulldown 25 reps
hanging leg raise 25 reps

Prowler 2,4,6,4,2 plates
Battle Ropes 500 each side (supersetted with prowler)

Stair Stepper 10 minutes

1 Like

23 September 2019

Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, hanging leg raise, GHR, chin-ups

Warm-Up Complex 2 (3 rounds): push-ups, squats

Sumo Deadlift 235x12, 185x25

Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Face Pull 100 reps
Ab wheel 50 reps
Reverse Hyper 50 reps

Prowler 2,4,4,4,4 plates

2 Likes

25 September 2019

Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, plank, GHR, chin-ups

Warm-Up Complex 2 (3 rounds): push-ups, squats

Bench (multi bar) 170x11, 135x25 (rest pause)
Not sure why this was so tough (170x11 was to absolute failure today); I did 2 less reps for 10 less lbs than last time. Granted, I was using a different bar. Plus I’ve been doing NOV (prowler everyday), and Jim said to expect lower lifts for a few cycles.

DB Bench Press 50 reps (60 lb DBs)
Chest-Supported Row 50 reps (2 plates per side)
BPA 100 reps
Reverse Hyper 50 reps

Prowler 4,6,4 plates

3 Likes

28 September 2019

Warm-Up

Squat 210x20, 160x25

Pull-ups 25
Face pull 100
Ab wheel 50
Back Extension 50
Hamstring curl 25

Treadmill walk 10 minutes
(didn’t have access to a prowler today)

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29 September 2019

Warm-Up

BTN Push Press
45,55,65,75,85,100x5
110x20
85x2x25

I’m going to stick with this movement until my shoulders feels good again; the eccentric doesn’t hurt at all so I’m just push pressing it up and going nice and slow down; it’s hurting less and less so should be back to normal in 2 weeks. Actually I might stick to it. I’m really liking the pump it gives, especially because I can modulate the amount my legs are helping based on how fatigued my shoulders are.

Curl 100
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Incline BB Press wide grip 45x20, 95x15, 135x10 + Chest fly 15s
Chest-supported row 2x50
Triceps Pushdown 100

2 Likes

2 October 2019

Deadlift
135x10, 185x5, 235x5
265x11
195x3x15

Hamstring Curl 3x12
Ab wheel & negatives 50
Single leg extension 3x12