T Nation

Shakes n' Steaks


#341

eaf
Another strong feeling day

Elliptical, dislocates with a band (usually use a jumprope with just a touch of stretch), pushups.

Incline press 40s x10, 50s x8
Rows off rack 85 x10
65s/130
6/8
6/8
6/8
8/110db x15
7/0

Bench press
135 x 5x10

Cable rows
2x10 warmup
5x10 worksets

Cable curls 3sets+dropset

Big swaggy chuck steak. :ox:

Edit 89 press reps & 89 pull reps. Coincidence
Edit 2 83 press reps. No more math when short glycogen.


#342

Training with my girl so worked out 2x’s

Bike, dislocates, DB shoulder moves, fupu’s

30lb DB shoulder presses x 15-20?

Pullups/one arm 35lb kb presses short rests
10/15
10/15
9chins/12
9/15 needed a few push presses to get to 15 with my left arm

Made burgers


#343

International squat day

Bw squatt’n 3rd world holdin’, hangin’ around the rack.

Bar x8
95
135
175 x5
205 x3
225
245 x1
265 xclang. Just got weak & scared going into the hole so got no bounce & clang she went. Should have had it - mental lapse.
225 x 10x3 reps shortened the rests a lil. Tried for 4 on last set & 4 went clang.

Deload this week


#344

Oooops!


#345

Win some lose some, CL :sunglasses:

Deload stuffs

Warmup & get shoulders & hips loose

100lb goblets 3x15

35lb DB ohp/lat pulldowns
10/10
10/10
10/10

Fupu’s with hands on upside down bosu ball
20, 16, 15

Chinups
10,8


#346

Moar reload

Elliptical scap pushups, dislocates

135rdl x 6

Deads
135
185
225 x5
275
315 x3
345x1
365 x1emom x 7 dropped 8th rep
315 x3

Tbar
60 x8
85 x4?5?
95 x10 with a squeeeeze at the top

Bench
Bar x10
95
135
155
165
175
155 x5
135 x17

Empty bar curls 60sec rests
40,20,20,21


#347

giphy-12
Elliptical & some dislocates

Squatt’n
Up to
185 x3x10

Ohp’n 5s TM 115
Up to
100 x 9fail10push12

Pullups/supaset 35lb 1arm kb press
13/12
12/12
10chins/12
11/12

Dips/supaset cable rows
10/10
10/10
10/12 (dropped a plate)

Porterhaus’, tbones & stripsteaks on sale for 5.77


#348

tumblr_ows13zRyE11vwmxqmo1_500
Elliptical, dislocates, 3rd world squatt’n

135 lb rdl x halfadozen

Deads 5s tm 355
135
185
225 x 5
275 x 3
305 x 10 had plenty left but knocked my shinguard off on 9th rep so shut it down.
335
355
365
375
385 x1
315 x 1 + appx 20sec hold

Tbar
35 x 10
60 x 8
85 x 5
15 low fupus
95 x 10. Reps 8,9,10 were all breathing singles with weight stretching me out
15 low fupus
85lb/low fupu’s
9/33
10/22

Incline dumbbells
60s x 7+1ass up
55s x 8

Cable rows 2x15

Day of eating (most days look similar)
*3 egg & cheddar sandwich with bacon on fried daves bread
*Pre-shake 600cal & ~35g protein
*Post-shake 5-600cal & ~45g protein
*1lb porterhaus w/1-1.5cups cooked rice & ~8oz broccoli
*~600cal Burger King on way to girl’s haus
*~4-600cal worth of nuts or kindbars or cliffbars


#349

2fpvfe
Something I did last session hit my upper back haaaard. Maybe the 10rep deads, maybe the hold at the end of dead lifts, maybe going rpe eleven on the row set. Something.

Saw the Jets mess around with the falcons from great seats thanks to my girlfriend’s uncle. Teddy Bridgewater is my feel good story with my own blown knee & Sam darnold looked like he belonged as a quarterback for 2+ quarters. Also mccown is 39 :stuck_out_tongue:

Elliptical, dislocates, 50lb inclne DB’s 85lb DB rows

Bench 5s TM 175
Bar x10
95
135 x5
160 x10 form broke on 10th I shoulda stopped at 8 or 9. Miscalculated weight on the bar. Needed 150 but put 160 on by mistake

65/130
Incline DB presses/bench supported DB rows
7/9
8/9
8/9
60’s/105
10+/18

Dips/pullups
12/10
12/9
10/7fail8

Cable curls 8,8,12


#350

rex
Shuffling to the car after squat day

Elliptical then loooots of shoulder warmup stuff had to wait 20-30min for rack. It was easier & more comfortable to get & stay tight after all that though.

Squats 5s tm 235
Bar x10
95
135
155
180 x5
200 x10
175 x 4x10
Done.


#351

Elliptical, dislocates, shoulder moves with 10lb KB.

Squatt’n
Bar
95
135 x10
185 x15

Ohp’n 3s TM 115
Bar x 10
75 x5
85
95 x3
105 x8 no grinders
Pullups/95lb ohp
10/8
10/8
10/7push12

Push pressin’
105
115
125
135
140 x3
95 x8strict
14 chins

Empty BB curls 33,20,15 toast


#352

New log title, new profile pic. Hit the shore a few days ago, had to wait till lifeguards were off to get on the pullup bar. Got 16 on this pullup bar ~6wks ago & got a max set of 15 the other day. Unfortunately, my girl wasn’t recording the 15 set so I did another max set ~90sec-2min later that she recorded with her potatofone. Got a tired 10. Going back down after labor day, shooting for 17 & I’ll be sure to record it myself lol.


#353

You’re Lookin’ Good!

I bet nobody kicked sand on you at the beach.


#354

Thanks Flats :slightly_smiling_face: The only people kicking sand were the kiddos chasing the seagulls haha.


#355

Show off! :wink:


#356

Skinny guys love pullups :wink:

Elliptical, dislocates, Tom Morrison shoulder moves.

135lb rdl x6or7

Deads 3s tm 355
135
185
225 x5
255
285 x3
320 x8 clean reps
345 x3
365 x2fail3 didn’t grind for 3rd
315 x 22second hold

Bench 3s TM 175
Bar x10
95
135 x5
60lb tbar row x8
145
155
165
175
185 x3
85lb tbar row x12
135 x20 rest-pause ~40sec x10
85lb tbar row x11+

Dips/cable row
10/8
9/8

Lateral raises w/10poundahs
3x15

DB curls x some

3days on this week, heavy push presses + shore day (driving + sun + swimming/walking) took it’s toll.


#357

Looking good!


#358

Right on, thank you kindly CL! In my own eyes I look ~5-8lb thicker than I did a year ago at this time & at a similar bf%. Traps ass thighs mirror muscle gains, in that order IMO.

Today started out the shitshow but salvaged a decent session by the time I was done.

Elliptical, shoulder stuff. Tired back & sore right hip.

Squatt’n 3s TM 235
Bar
95
135 x5 hip tight, ended up on my heels for a rep or 2
165
190 x3
215 x7 shut it down I started leaning forward. Ugly.
185 x 4x8reps felt much better doing these

Ohp
Bar
75
85
95 x8,8,8,8,8rest-pause 15-20sec x3

Preacher cable 4x10 straight weight
Lateral raises 15s 4x10
Seated tricep cable
40,50,60,60 x10
60x7fail8drop
40x10?

Hit the grocery store right after with that arm pump


#359

Had me an upper day sorta. Triceps are sore from yesterday still.

Elliptical shoulder stuff push-ups

45lb incline db’s/85lb db rows x warm
60lb incline DB’s x5
70(probably not 70lbs, both are rebuilt & the handles are different thickness & they just felt light to me) x7
105 DB rows/60lb incline DB’s
15/10
15/10
12/9

Dips/pullups EMOM (dip on the min, pullup next min, etc)
5,5,6,7,8fail8pullups,9dips only

Bosuball push-ups 60sec rests 15,10,10hoooold. Worked my abd pretty good

Pec-dec
75,90,105,120 x12
120 x12drop
90x15

Set of DB curls w/25s

Shake & a steak


#360

giphy-21
Behold the power of the 2x20

Elliptical, shoulder stuff fupu’s off high box

Bw squatt’n & hold’n
:100: goblets x 5,20,20(holy shit by the way)10
Legs felt like arms after preacher curls

Ohp’n 1s TM 115
Bar x10
75
85
90 x5 3pullups
100 x3 3pullups
110 x6?maybe7? One push press after
Stripped to 95 & got back under less than a minute later
95/hollow body pullups 60sec rests
8/10
8/10
7rest-pause3/0

Cable rows/fupu’s off bosuball
12/15
12/15
12/15

Preacher cable/tricep overhead
Arms pumped like legs were at beginning of workout.

Shake & a steak