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


#391

s6qzp2
Caught a kid in a “watch me” t-shirt wearing his sunglasses in the gym. The basement with the black floor & ceiling gym lol. He’s the only person I’ve seen lifting in a white beater. He’s got a big ass gym bag & intra-workout. Prolly goes ~5’10 maybe 150-60 lb. :rofl:

Bike dislocates plyo push-ups shoulder moves & hangs

Deads wk 1 TM 365
135
185
225 x5 t&g
255
295
325
275
310
345 x5 last set was a beast

Chest supported row/low fupus
60lb x8
85 x10/20fupus
85 x12/30fupus

Kneeling abwheel x 5,5,5
Hands to feet Swiss ball passing ab move x15-20?

Shakes & steaks


#392

Whoooo. Long day. First 8+ hour work day in ~5mo. Punched in & out for the first time since 2005 today. Put in labor for someone other than myself for the first time since 2011. Also international chest day.

Bike dislocates plyo push-ups

Bench wk 1 TM 190
Bar x7-8?
95 x5
125 x 10x5reps
Supersetted in sets of 60lb chest supported rows 10,10,10
Supersetted in unweighted split squats 10,10,12

Biceps preacher cable/incline tricep cable
1 workset & 1 set ea to failure.

Shakes & steaks.

I don’t write it, but I walk the dog ~2mi out to the park & back almost daily. Gonna probably cut that back to days that I’m not both working & lifting.


#393

Bike, shoulder stuff. Maybe too much acceleration with the bench 10x5, left shoulder been creaky since.

Squat holdin’ & bw squatt’n
Squats wk1 tm235
Bar
95
135
165
190
210
175
205 x5
220 x1 felt heavy as shit so I reracked & rested another ~3min
220 x5

Plate raises
35 x 10,10
25 x 10
Supasetted with
Curls
Bar x12
65 x10
75 x 12 had some swing on last ones

Ab wheel
3x7reps


#394

ms-Rlssye
Burning that midnight oil

Bike shoulder moves hangs.

Ohp wk2 tm 120
Bar
75
85
95
105
90
100
110 x5
Worked in pullups 5,8,17

Cable rows/split squats/dips
8/10/12
8/12/12
10/15/15

Shakes & fishricebroccoli mountain


#395

I don’t stretch I don’t warm-up.

135lb rdl x 6?8?

Deads wk2 tm 365
135
185 x5
235 x 10x5reps
Worked in 4x10 pullups & 3x10 45lb kb 1-arm ohp

Ab wheel x 10,9,8

Pec-deck 2worksets

Shakes & potroast/rice


#396

Lots of dislocates, shoulder dumbell moves

Bench wk2 tm 190
Bar (dislocates)
95 (dislocates)
135
155
170
145
95lb db rows off rack x10
160 x5
180 x4 didn’t fail but was supposed to get 5
120lb db row off bench x 12
180 x3
120lb row x12

Chest supported 85lb row/low fupus
10/25
10/20 pauses st bottom of pushups & stretch/pauses at bottom of rows

Preacher cable/b.weight split squats/triceps cable
Warm-up/15/warm-up
Failure/15/failure

Had 1100 cal of Burger King in parking lot of gym before hand. Bout to make a shake & prolly a fish sandwich


#397

Nice


#398

Fellas gotta eat Simo. I’m down ~3-4lbs after 2 weeks of working with no lunch. I’m actually trying to get this all logged & I’m going straight back to BK :joy:

Bike dislocates shoulder dumbells few pushups

Bw squatt’n 3rd world holdin’ hangin’ around the rack
Squatt’n wk2 TM 235
Bar
95
135 x5
155 x10x5
Worked in the following during the squats:
7x5 pullups & dips
8th set: 10abwheel, 10pullups, 12dips
9th set: 10abwheel, 5pullups, 8dips
10th set: 5abwheel

Empty bar curls
40,30,22 10sec +8

Pec deck 2 worksets

Shakes & fast food & sleep. Been getting almost exactly 7hours per night with my new job & sleep quality is great. Used to toss & turn after 4-5hrs. Also been skipping the creatine for last 2-3weeks. Figured it would be good to take a break for a while.


#399


Dislocates, shoulder dumbell moves, 25lb plate raises

Ohp wk3 TM 120
Everything from floor
Bar
65
85 x10x5 maybe 11sets
Supersetted 5x8 85lb chest supported rows

Incline DBs
50s x6
60s x5 felt super heavy???
Dropped to low(er) incline
55s x 2x10

Supaset lateral raises & bw split squats
10/20
12/25

Shakes & rumproast


#400

I don’t stretch I don’t warm up. I do-doo hangs & dislocates & 3rd world squat moves & 135lb rdls

Deads wk3 TM 365
135
185
235
275
310
255
295
325 x5

Chest supported row x8
70
95/25 low fupus
95/25 low fupus

Abwheel x9,8 had enough for today

Shake before potroast after. I’m eating just shy of 3000 cal on the day’s I don’t eat half a jar of PB (maybe tonight, it tends to happen nights after either deads or high volume workouts). Between the increased activity (job), decreased calories & ab wheel, I’m starting to get hawt abzz