T Nation

Shakes n' Steaks


#401

More not warming up.

Dislocates

Bench wk3 TM 190
Bar x10
95
135 x 10x5 worked in 2x15 db rows w/110

Dips/preacher cable/split squats w/30lb/seated tricep cable
12/12/10/10
12/12/10/10
12/15/8/0

Shakes & chicken fajitas. Wake up, coffee, post poo weight 189.5 today


#402

Hangs, bw sqats, 3rd world holds

Squats wk3 TM 235
Bar
95
135
155
175
200
165
190
210 x5

1arm KB ohp/pullups
45 x8/8
55 x8right,6push8left/10
55 x6push7right,5push7left/12
45 x12right,10push13left/12neutral

Curls
65 x10
75 x10drop
Bar x20

Shakes & BK. Doing fajitas later & a 3.5lb roast tomorrow. Rutebega > white turnip


#403

Please, what is a 3rd world hold? It sounds interesting.


#404

Just holding a 3rd world squat & stretching ankles knees & hips for ~45-60sec at a time. I do 1-2 of them & 1-2 rounds shoulder dislocates just about every day.


#405

Thank you


#406

Pray for Paradise. If things would have gone ‘my way’ last summer I’d have moved back there. The house I lived in in 2011 is gone, & most likely the one I lived in 2013-2015 is too. It’s surreal to think the town (and the ridge) is leveled. Grateful to be in NJ in a rainy November.

Bike for a leg pump.

Ohp wk4 tm 120
Bar
65
75
(Wrong)85
100
85
95
105 x5
115 x1
120x3

Incline DBs
45 x 10
55/95lb rows off rack
12/12
12/15

Dips/cable rows/ab wheel
12/12/12
12/12/10
Ab wheel only x 10

Shakes & potroast


#407

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Hangs, scap moves on pullups bar, bw squats, 3rd world holdin’, 135lb RDL x warm-up hammies

Deads TM 365 wk4
135
185
225 x 5
255 x 10x5
Worked in fupus sets 6,7,8 for 15,15,20reps
Worked in pullups after sets 9 & 10 for 10,12 reps

Preacher cable warm-up
Split squats x 1x25 feel the burn
Preacher cable 1set to 10fail11 reps.

Fish & rice, shake, lift, shake, potroast & rice. These 10x5 light weight deadlifts are tougher than they appear. Gotta feed the machine.