T Nation

Return of the Muskrat


That’s one serious superset !! :stuck_out_tongue_winking_eye:


14 March 2019

Exercise Bike: 30 minutes
Rear Raise: 200
Lateral Raise: 200
Curl: 100
Standing Ab Wheel: 8 (can finally do these!)
Ab Wheel: 30


15 March 2019

Elliptical: 30 minutes


16 March 2019

Elliptical: 30 minutes


18 March 2019

Front Squat: 115x3x15 / SSB: 135x15, 115x2x15
RDL: 115x3x15 / GHR: 3x15
Dips: 2x12 / Incline DB Bench: 50x15,10, 40x2x15
Chin-Ups: 2x8 / Pulldown Machine: 4x15
OHP: 65x2x15 / Lateral Delts: 4x15
BB Curl: 65x2x12 / Cable Curl: 2x15
Deficit Close-Grip Push-Up: 2x15 / Triceps Pushdown: 2x15
(2 separate rounds indicated by slash; 1 minute rest between sets)

Exercise Bike: 30 minutes

First day of Ultimate Diet 2.0 folks. If the results are as impressive as the name, I should be looking pretty effin good

The purpose of this workout is to deplete my muscles of glycogen so that when I carb load later in the week, I can optimize nutrient partitioning (or at least that’s what Lyle says). I weighed in at 186 this morning, but I don’t think I’ve gotten much fatter.

I’m gonna be eating a bit less than 1400 today

See y’all, hope you guys have a good day


Were these straight sets, supersets, or something else? I can’t really tell the order in which thing were done. I was assuming you did front squats and then SSB squats and then RDL’s and so on, but this:

threw me off.


Haha yea that notation is pretty fucked. It just means I did all the shit to the left of the dashes first. Then did all the shit to the right of the dashes. So for example, front squat -> RDL -> dips -> … -> deficit close-grip push-up -> (back to the beginning) SSB -> GHR …

The 1 minute rest means that I took exactly 1 minute of rest between every single set in the workout.

Make sense?

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I always chuckle to myself at the different ways we all record our sessions. It warms like there needs to be an international standard that we all subscribe too.
Good luck to anyone who can get everyone to agree !!

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Haha very true. I’m pretty bad myself about changing how I record them. It seems like every log has a slightly different style


19 March 2019

Tempo High-Bar Squat: 135x3x15
GHR: 3x15
Slow Decline Push-Ups: 2x15 / Spoto Press: 95x3x15
Wide-Grip BB Row: 65x2x15 / Chest-Supported Row: 4x15
Press: 65x2x15 / Lateral Delts: 4x15
BB Curl: 45x2x15 / DB Curl: 2x15
Incline Close-Grip Push-Up: 2x15 / Triceps Pushdown: 2x15
(2 rounds separated by slash; 1 minute rest between all sets)

This workout was the hardest one I’ve done in a while. The time goal for all sets was 45 seconds.

Y’all be good. Happy Tuesday


20 March 2019

Exercise Bike: 30 minutes
Battle Ropes: 15 minutes


I think you are a bit ahead of everybody else :slight_smile:
Sorry had to make some kind of bad joke here :slight_smile:

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Aw fuck dude, dates are hard haha. I never would’ve noticed. No telling what I’ve been putting on my assignments for classes :joy:


21 March 2019

Exercise Bike: 60 minutes


21 March 2019

Leg Extension: 12,12,12,8,8
GHR: 10,6,6,6
Bench Press: 30,12,8
Machine Row: 20,10,8
Incline Bench: 12,10
Chin-Ups: 12,10
Lateral Raise: 12,12,12,12
Rear Raise: 15,12,12
Curl: 12,12
Triceps Pushdown: 12,12
(1-2 minutes rest between every set)


23 March 2019

A1. Squat: 45x10, 95x5, 135x3, 185x3, 225x3, 275x3, 245x6,3
A2. GHR: 3x6

B1. Incline Bench: 135x3, 155x3, 185x3, 205x2
B2. Pulldown: 4x5

C1. Machine Bench: 4x6
C2. Chest-Supported Row: 4x3

D1. Press: 45x10, 95x3, 135x3
D2. Rear Raise: 3x6

E1. Curl: 2x6
E2. Triceps Pushdown: 2x6


great work musk keep it going

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Thanks brother you do the same


25 March 2019

Running: 10 minutes
Exercise Bike: 30 minutes

Rainy where I’m at today. Hope y’all have a good one

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26 March 2019

Squat: 45x15, 95x6, 135x6, 185x6, 225x6
Incline Bench: 45x30, 95x8, 135x8, 155x8
Machine Row: 10,6,6
Lateral Raise: 25,20,15,10
Ab Wheel Negatives: 10

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