T Nation

Shakes n' Steaks


#361

photofunky
Elliptical, dislocates, scap pushups

135lb rdl x6or7or10

Deads 1s TM 355
135
185
225
275 x5
305 x3
335 x8
365
385 x1
315 hold for 26seconds

Chest supported rows (heretofore called tbar)
35
60 x10
85/lowfupus
10/30
10ish/30 short strokes last few reps
10ish/26
60 x13 whimpering

Dips/pullups EMOM
7/7
8/8
7/7
6/5chins
6/5chins
7/10 cable rows

Shake & 2steaks


#362

I-am-pumped
Elliptical, dislocates, shoulder KB moves, fupus

Bench 1s TM 175
Bar
95
135 x5
150 x3
165 x9 9th clean but grinded just a little
95lb DB rows off rack x12
135 x10 hip flexor started to cramp

65lb incline DB’s/130lb DB rows
8/8
8/7+2 (grip problems - no chalk, not recovered from deadlift day)
Longer rest
8/8

60lb/105row
10/17+3left 20right
9rest-pause5/15

Curls in squat rack with empty BB
40,30,22,10

Labor day sales got a 5.99/lb porterhouse soaking up the mccormick Brazilian steakhouse grillmate & some homegrown fresh rosemary. Grillmates turn average cooks into chef boyardee


#363


My ass now eats undewear. The struggle is real.

Skip the elliptical, did some leg swings & some bw squats & some 3rd world holds.

Squatt’n 1s TM 235
Bar x 10
95
135
175 x5
205 x3
225 x6
205 x3x6reps
185 x8
Worked in 4x10 pullups

Ohp
Bar x10
75 x5
95/chins
8push10/10
8push10/10
7push12/0

Pec deck x 2work sets.

Shake & a big ass Angus London top round broil. 2.27/lb #shopritelove. Deloading next week. Camping in upstate NY this weekend & 3days on the southsouthsouth Jersey shore next week. Happy labor day :tada:


#364

Now there is something that can’t be unseen… my eyes arggghh my eyes


#365

@simo74

Lifted upper body fluff stuff the day after my last post, nothing special. Incline dumbells/chest supported rows, curls & lateral raises.

I’ve had a slight issue with turf toe on my good leg for years, but it’s never immobilized me. At some point labor day weekend I aggravated it. Then went to Wildwood which is a huuuuuge beach. Bad idea. Without all the sob story details, I tried to salvage my mini vacation by just “walking slower” uuuggghhh. Turned 40 yesterday & spent the day on crutches. I’ll probably stay out of the gym another week or so & won’t be squatting or deadlifting till I can walk pain free. Probably be a machine circuit guy for a few weeks.

Edit - no steaks no shakes but looots of other food. Down 2-3lbs I attribute it to being off the creatinez for a week.


#366

I’ve never heard of the term ‘turf toe’ but by your description it sounds shit. Best of luck getting rid of it. And happy birthday, a few of us 40 year old here now :+1:


#367

Sorry to hear about the camel toe :wink: Looks like it is a common theme that when we turn 40 things just to hurt more. My approach is to ignore it and just keep on grinding. Happy birthday to you mate and welcome to the best decade of your life. You are still young enough to have fun and kick arse and now old and wise enough to know better. Take it easy.


#368

@I_Luc, @simo74
Thanks for the birthday wishes fellahs.Turf toe is a sprain of the big toe joint associated with jumping/landing, sprinting or walking up inclines. It’s never been more than a dull ache in the ball of my foot that required me to take it easy for a day or so to resolve. I first felt it ~7-8 yrs ago from lots of basketball dunking & drills on outdoor courts. It causes pain when pressure is applied to the joint (walking/standing) & when the toe is bent at all backwards (push-off position). Rest & taping the joint are the Rx’s. Part of the problem is that by limping around I’m making my other leg joints sore. Gotta sit & eat for a while lol


#369

Hobbled into the gym today. Toe still sore but I can walk slowly without aggrivating it. Did some upper body stuff.

Bike, dislocates, shoulder kettlebell moves, plyoi-sh pushups

Ohp 5s tm120
25lb kb 1arm overhead x10
Bar x8
75
90 x5
100 x9 had one left

Pullups/90lb ohp ~2min rests
12/10
12/10
12/10
10chins/8push10
Longer rests
8chins/8push10

Cable row/dips
12/10
10/10
11/10
10/10

Biceptricepbiceptricepbicep

No shakes no steaks. Potroast&rice preworkout, chicken broccoli & rice post.


#370

Sounds like gout.


#371

I hope not Harry. I’m pretty sure it’s a repettitive use thing though.

Tweakin my rotuine a bit.
Wk1
Ohp (light)
Off
Deadlifts (heavy)
Off
Bench (med)
Squat (light)
Off

Wk 2
Ohp (med)
Dead (light)
Bench (heavy)
Squat (med)
Etc…

Following 531+progression & main work rep schemes. Supplemental & assistance work volume & intensity relative to main work. Today should have been heavy deadlifts but easing my way back after almost 2weeks off. Lats & triceps were hella sore after first day back.

Bw squatt’n & 3rd world holdin’. Looots of dislocates. Hangin around the Smith machine frame.

Rdl 135lb x8

Deads TM 365
135
185
225
275
315 x5x3sets
365 emom x5reps
315 hold 26sec

Bench TM 180
Bar x10
95
135
145 x5
165 x10 maybe one left, maybe just an ugly attempt at one

Paused bench 145lb/75lbchest supported row
5/12
5/12
5/10
135 no pause/50lb row
15/15

Shakes & steaks.


#372

Whoooo the doms!!! Back was tired after deadlifts so took another 2days between sessions. Kept today short & sweet. Foot healing but I’m still taking it easy with mostly flat dog walks as opposed to the hills we usually do.

Bike, dislocates, hangs, 3rd world mobility

Squats 5s TM 245
Bar
95
135
155
185 x5
210 x7 restpause 3
60-90sec
185 x5fail6
Fin.

Shakes & split breasts.


#373

tenor-1
Felt good today.

Elliptical dislocates shoulder moves bosuball push-ups

Bw squatt’n & holdin
85lb goblet holdin
85lb goblets 3x12 quick <60sec rests

Ohp 3s TM 120
Bar x 8
75 x 5
85 x 5 (oops)
95 x 3
105 x9! Happy about that. Began set thinking bout 6-7

Pullups/95
12/8
12/8
9/8
Longer rest
9chins/6push8

Cable rows
10,10, cowboy. On the steel horse I ride🤠

PecDeck
2 warmups 3x12worksets


#374

untitled-81
Touch n go for the win
Elliptical dislocates pushups

Rdl 135lb x 8?

Deads 5s tm 365
135
185
225
245
275 x5
315 x10
315 x 5,5
315 x 32count hold

One arm kb press
35 x10
45 x 10,10,10right/9left

Incline DBs
65s x 5
60s x 8?
Weak.

Seated cable rows/FeetUpPushUps (fupus)
12/20
12/20
12/16

Curls up to 35s & back down to 20s

Lateral raises 3x12

Shakes & potroast


#375

Short n sweet today.

Elliptical, dislocates, shoulder dumbell moves

Bench 1s TM 180
Bar
95
135 x5
155 x3
170 x7
Chest supported row 35x10
160 x5
C supported row 60x8
160 x5
C.supported row 85 x10
160/85
5/10
5/10
160 x5drop
135 x10
85lb row x10

Incline bench 60lb DBs
9f10, 8, 8
Fin

Shakes & grilled chicken


#376

Elliptical, dislocates, pec & lat stretchin.

Few holds & reps on the hack squat waiting for the rack.

Squatt’n 3s TM 245
Bar x10
95
135 x5
175
195 x3
220 x6
185 x 10, 9fail10

Shakes & grilled chicken


#377

xavmt
Shakes steaks & shake weights

Elliptical.

Bw squatt’n with some elevator reps thrown in
85 (90maybe?) lb goblets 3x15 1-2min rests no sitting between sets

Ohp 1s TM 120
25 lb plate raises x12
Bar x8
75
90 x5
100 x3
110 x6fail7push10
8pullups
105 ohp/pullups 2-3min rests
5/9
5/10
5/11
5/10
5/10chins
6 rest pause 3 rest pause 2fail3push3

3x10 dips shortrests

Pec deck 3x12
Curls meh… Whipped

Shakes & potroast

Wake up weight has started to creep up again, was stuck at 190-192 for a long time, starting to see 194-195. Balance beam scale at the gym says I’m 200-202 during the workouts


#378

Right now some girl is warming up with my max.

Leg swings & 3rd world holds

135lb rdls x6?8?

Deads 3s TM 365
135
185
225 x5
255
295 x3
325 x10
365 x 1,1,1,1,3 ~3min rests
315 hold ~27sec
Chest supported row
35 x 10
60 x 10
Low fupus x 25
85lb row/low fupus
10/25
10/25
9/0
Did rows with a 3sec squeeze on last rep

Empty barbell curls
35,20,20

Out of magic shake powder, bout to smash 2 plates of potroast & rice.


#379

Skipped the elliptical, that preworkout kicking in bzzzz…

Dislocates & shoulder dumbell moves

Bench 5s TM 185
Bar x10
95
135
Db rows 85x10, 105x8
140 x5
155 x13
120db row/175 bench
10/5
10/5
10/5

Incline DBs 60s x 10,10,10,9

Dips 10,9
Fin.

Ordered 16lbs of magic powder meanwhile eating lots of extra rice & sardines & soy sauce to get to my 3-4k cal


#380


Toe is hurting again, stayed off the elliptical.

Hangs & scap pullups
Bw squats & 3rd world holds

Squats 1s TM 245
Bar x10
95
135
185 x5
205 x3
230 x6fail7
pullups/225 - 10/3 x 5sets
185 x 8,8

35lb kb 1arm ohp x10
45lb x 10,10,10right/9left

3hours till next potroast, grill is lit waiting on chicken