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

tumblr_mz6zcwmN4D1tpyjvwo1_500
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.


#408

Bike fo that pump. Dislocates fo that prehab. Shoulder dumbell moves fo that pump.

Bench wk4 tm 190
Bar x8
95
125
140
160
135
150
170 x5
Supersetted in DB rows
95off rack x12
110 off bench x15, 15

Dips 15
Pullups 12
Dips 13

Ab wheel 1 set felt some strangeness in my groin/hip flexor so just 1 set
2lb ball passed feet to overhead & back (abz) x2 worksets

Chest flye machine x 1warmup & 1workset

Potroast & shakes & headed to my fit chick girlfriends house for chicken & potatoes & broccoli & ice cream. And nuts and Cliff bars for snacking after :yum:


#409

I don’t stretch, I don’t warm up. Went for a dogwalk before squats & did a bunch of dislocates. At the gym I hung around a while then copped a squat.

Squats wk4 TM 235
Bar x8
95
135
165 x10x5
Worked in pullups first 5 sets 8,9,10,10,8
6th set 20fupus
7,8,9 incline DB’s 2x10 w/60s worksets

Ab wheel/DB curls/ab wheel/curls/ab wheel

Shakes & steaks. Woke up 187 today looking lean


#410

Bike for that pump, spent 45-60sec up outta the saddle. Dislocates, 25lb plate raises.

OHP wk5 tm120
Bar
75
90 x10x5
Chinups supaset 8,8,8,10,10

Rear foot elevated split squats holding 2 10lb plates 12,12,15

Fupus ~50reps with pauses

Lateral raises
15 x10
20x10
25x6drop
15 x7

Shakes & leftovers


#411

Punch the clock, I’m looking forward to my deload. Was deloading every 4-6weeks, this program has me doing 7+weeks till I deload but no PR sets.

RDLs & hangs

Deads tm365 wk5
135
185
225
275
310
345
295
330 x5
365 x1,1
Done.

Shakes & leftovers.


#412

Squat & bench. Like peanut butter & chocolate. Used wrong %s (too heavy) on deadlift day & I felt it for sure.

Bench tm190 wk 5
Bar x10
95
135
145 x 10x5
Worked in…

Squats tm235 wk5
Bar x10
95
135
165
190
210
190
210 x5
235 x2

Pullups/1arm 45lb KB ohp
12/10
10/10
10/10r8push12left

Ab wheel 3x10

Pizza before (whole pie), steaks on the grill now.


#413

Lifted last night, logging waiting on an egg & cheese on a toasted rye bagel with hot sauce on my work break.

Hangs, shoulder circles & plate raises

Ohp wk6 tm120
Bar x8
85
95
105
95
110 x5
120 x2 rest pause 1
Supasetted in them lean back pullups 12,12,12chins

Dips/cable rows
15/8
12/8
10

Ab wheel 12,10,10

Turkey & stuffing before & after. ShopRite = ~15lb of ‘free’ holiday turkey meat after spending $600+ in store on their reward card program. Love some ShopRite. Black Friday I got strip steaks for 2.99/lb :grin:


#414

giphy-9
Bike, hangs, scap pullups, RDLs

Deads wk6 tm365
135
185
225 (touch n go) x5
275 x 10x5 dead stop last set I did 8shrugs

Incline DBs
45s x10
55s x 8,9 30sec rest
Fupus x18

Done. Turkey & stuffing before, Australian strip steaks & broccoli & rice after. Woke up at 186 today


#415

Hey! I told you not to share that video of my OHP!


#416

Wanted to show off your perfect form on the catch & your sweet home gym :joy:. You still doing the ring stuff?


#417

That’s right!
A little, not as much as I was. I am still remodeling my gym and have moved the rings around, still haven’t got them in the “sweet” spot.


#418

Ummmm hanging from a high place??:joy:

Bike, dislocates, shoulder dumbell, 'splosive pushups

Bench wk6 tm190
Bar x8
95
135
155
170
155
175 x5
190 x3 felt strong, wanted only a double goin in but 3 went nicely
Supasetted in dumbell rows
After 170 - off rack 95 x 10
155 - off bench 120 x12
175 off bench 120 x12*
190 off bench 120 x10*
*Had to drop & immediately re grab DB’s for 2-3 reps at the end if the sets. No chalk & grip still weak after deads 2days ago

Dips/Rear Foot Elevated Body Weight Split Squatt’n
20(lifetime PR surprised myself)/25
15/20
Thought my legs were going to explode after. Same “am I going to be OK???” thoughts after that as after the 20rep back squatt’n I have done.

Shake & Fajitas


#419

ConcernedIcyAnnelid-max-1mb
Last day of my current training cycle. Supposed to be 4days/wk & 6wks, going every other day makes it a 7wk cycle.

Hangs, bw squatt’n, 3rd world holdin’

Squatt’n Wk 6 tm 235
Bar x10
95
135
175 x10x5
Done.

Shake & potroast.


#420

Reply #420. Just sayin’

Deload week ohp

Bike, dislocates, shoulder dumbell, xplosive feet up pushups.

Hang cleans
Bar
95 x5
105
115 x3
125
135
145 x1,1

Ohp from floor
95 x8
105 x5
115 x3
120 x2push3
95 x9push10

Curls
Bar x20
55
65
75 x8 30sec
65 x7 30sec
55 x10drop
Bar x 10

Feet up bosuball pushups/split squats
20/15
15/15

Stroganoff before potroast after, picking up cheese on the way to my gf’s for tomorrow’s breakfast sandwiches. 3-4eggs (3 if also with avocado, 4 if not)& ~1/2 oz of cheddar on fried Dave’s bread (powerseed, yellow label :wink:) with hot sizzauce. That sandwich is her her specialty & they are delicious