T Nation

Shakes n' Steaks


#381

Dislocates then bw squats then bw squat holds.

:100: lb goblets 3x12

Ohp 5s TM 125
(from floor)
Bar x8
85
95 x5
105 x9f10push12
95 x 10,9,6
Pullups/95 (from rack)
10/6
10/5
10curls/5
8 neutral grip/85lb x10

Dips 12,9

Standing cable curls/seated overhead tricep cable extensions x quality pump

Shakes & potroast bout to get burgerking


#382

I am sort of mesmerized by that pic :+1:


#383

Yeah I like that one too :sunglasses:

Some squatt’n & some hammie stretchin
Some Romanian deadliftin

Deads 1s TM 365
135
225
275 x5 skipped 185, I’ll be including it back in the warm-up next week
315 x3
345 x7
365 x 3,3
315 hold 24ish seconds, meh

Chest supported row
60 x10
85 x5
25 fupus
95 x10
85 x9

PecDeck 3warmups for a pump & 2worksets
Laterals lightweight lots of reps.

Shakes & beef stroganoff from the crockpot


#384

Dislocates. Skipping the elliptical because of my foot, gotta bike or squat or stretch or something to get blood I’m my legs goin.

Bench 3s TM 185
Bar x10
More dislocates
95 x5
Even more dislocates
135
150 x3
165 x9 rest- pause 5 rest pause 3 & tweaked my hammy on last rep.

Chest supported row
60 x8

65lb incline DBs/supaset/85lb c.supported rows
8/10
8/10
8/10
8/10

Dips/seated cable rows close grip
12/12
12/10
9/(-1plate)12

Shakes & stroganoff leftovers & bodybuildin chicken


#385

images-1
Bike, dislocates, shoulder dumbell

Squattn & I f’d up my weights supposed to be TM 255 used 245. 5’s & it wouldn’t have mattered
Bar x10
95
155
185 x5
205 x6 felt shitty so shut it down.
185 x 10,8,7 last rep literally stopped & I willed it up. Lifted at 1030pm as opposed to ~4ish on a normal day

Kb ohp
35 x5
45 x
12r/12l
12r/10push14left
12r/8puah10left

Empty bb curls
45,25,20,15

Shakes & chicken fajitas


#386

Tryina start a real program, figgure I’d find my ohp TM today.

Bike, dislocates, bosu ball plyo-ish pushups, plate raises, 30sec hang.

Ohp from floor
Bar x8
75
85
95 x5
105 x3
115 x1
(From rack) 125 x2fail3push 3
Going to use 120lb as my ~85-90% TM

Pullups/105 ohp from floor
12/8
12/8
12chins/6push8
10+chins/85lb x13

Dips/cable rows
10/10
10/10(-1plate)
10/10

Shitty 90deg elbow PecDeck x2worksets (‘fly’ style pecdeck was being used for rear delts & me & other guy both super sweaty soooooo…)

Db curls x a few
Tricep extensions x 1 to failure after a lil warm-up.

Shakes & grilled chicken.


#387

Bike dislocates shoulder KB moves shoulder hangs squat holdin.

Deadlift TM test
135
185
225 x 5 (touch n go)
275
315 x 5 (dead stop)
345 x1
365 x4 failed 5 didn’t grind for it though.
315 30something second hold

Chest supported row
35 x10
60 x8
20 fupus
85 x12
25 fupus
85 x10
28 fupus

Triceps cable/concentration curl cable x3
20lb laterals 4x10
Flye style pecdeck x 2worksets

Shakes & potroast


#388


Bike shoulder moves dislocates

Bench TM test
Bar x10 + dislocates
95 x 5 + dislocates
135 x5
90lb rows off rack x12
165 x3
185 x5 bar slowed some, probably but not definitely one left

110lb db rows/155 bench
15/10
15/10
15/10

Fin.


#389

Saw some ~10 year old kids jamming to this in the grocery store buying my $4.99 porterhaüs.


Felt aged lol. Saw a few adult shoppers rocking out too.

Bike hangs bw squatt’n & holdin’

Squats
Bar
95
135 x5
185 x3
225 x2
245 x1
245 x4fail5 was a mental fail, first few reps moved great

Pullups/185 squatt’n/kb ohp (weight)
10/5/8(35lb)
10/5/10(45)
10/5/10right,8push10left(55)
10/5/12right,11push12left(45)
11/5/24right,22push25 left (35)

Bar curls x35,25

Edit - pecdeck x2

Shakes & steaks


#390

Bike dislocates.

Ohp 5s TM 120
Bar
75
80
90 x5
100 x10 10thwas a grind

80lb ohp/pullups 5x10

60s incline dumbell bench/100lb db row
10/15
10/15

Kneeling ab wheel 5,5,5,6
20lb laterals 10,10,10,10drop
15lb x 6?7?

Shakes & steaks