T Nation

Shakes n' Steaks

#441

Lifted last night.

Warm-up stuff

Deads
135
185
225 x5
275
315
345 x3
365
375
385 x1
315 x11

Overhead
Bar x8
75
95 x5
105 x7fail8push8

Chicken & potatoes before, chicken soup after. I need a blender & a scale for the new place. Started taking creatine again this week after not taking it consistently for maybe a year.

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#442

Warm-up stuff

Squatt’n
Bar
95
135
175
195 x5
225 x3
245
255
255 x1
255 xfail
185 x12

Incline DBs/DB row
55s/95
8/10
65s/120
8/10
8/10
9/10drop 10more reps db row w/85.

Homemade chicken pot pie before, mad Burger King after

#443

Warmups

Deads
135
185
225 x5
275 x3
315 x1
335 x3x3reps. Held the last rep at the top
315 x7x3reps Held the last rep

Supasetted with Overhead
Bar
75 x5
95 x3
105 x10x3reps
95 x12

Cable rows/ab wheel
12plate x 10/12
14plate x 8/12
14plate x8/12
13plate x10/0

Pec deck for some.

Playing catch-up on the calories. Was 192 on the gym tripple beam after a tinkle last workout.

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#444

Rack occupied by guy doing rack pulls off plates?

Warm-up on the spinbike
Incline bench with 50s then 60s
4x10 worksets
Supasetted with rows w/95 & 120
2x10 worksets

Squatt’n
Bar
95
135
175
205
225 x5

Preacher curl cable 3x10

Shakes & chicken marsala

#445

Warmups

Deads
135
185
225
275 x5
315
365 x3 held last rep
315 x 3x5reps held last rep

OHP
Bar
75
95 x5
105 x3
115 x2 meh felt heavy after deads
95 x 5,5,10
Worked in pullups 10,11,12chins

Stroganoff leftovers before, baked turkey breast dinner after.

#446

Lifted a few days ago & wow did the bar feel like it weighed an extra 50lbs. Food & sleep etc…

Warmups

Squats
Bar
95
135
175
205 x5
225 x2,2 felt like 275. 2was about all I had
185 x 5x5

Supasetted with incline dumbbells
50s x10
65s x 8,8,6,8

Fin

Today

Warmups

Squatt’n
Bar
95
135
175
205
225 x 5x5 bout all I had

Supasetted OHP from floor
Bar x8
75
95
105 x 4x5reps, set of 7 all out

Fin.

#447

2x last week

Deads
135
225
275 x5
315
365 x 3,3
315 x10 w/hooooollld

Ohp from floor
Up to 105 x 4x5, 7& I forget, 3-4 push presses last set
Supaset pullups 15, 13chins, 10. Spent. I think I did some curls too

Yesterday’s squatt’n
W/u
Bar
95 (50lb incline need DB presses x 10)
135 started supaset 65lb incline DB presses /x10
175 x5 incline x10
205 x12 incline x8. First 8 unbroken on 205 set
185 x5 incline x8
185 x8

Pullups/dips/abwheel
12/12/12
10/12/12

2sets preacher cable curls.

#448

Warmups

Deads
135
225
275
315 x 5x5 held the last rep a looooong ass time

Ohp from the rack
Bar x8
75
95 x5
105 x8
Pullups/95ohp
12/8
12neutral/8
12chins/8

Nuff.
Shakes & chicken & potatoes

2 Likes
#449

Warmups

Squatt’n
Bar
95
135 x5
175
190 x3
215 x9 first 6 unbroken
185 x 3x5reps fast reps shorter rests

Incline DB/rows
50lb x 10 & 95lb x10
65s/130
8/8
10/8
9/0

Nuff. Heavy DB rows finished me off

1 Like
#450

Warmups

Deads
135
225 x5
275 x3
315 x1
335 x3x5reps last rep of each set held at the top

Ohp from floor
Bar x8
75
95
105
115 x5
120x3 45-60sec rest
115 x3 60sec
105 x5

Fin. Shakes & burgers

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#451

Took 5 (6?) days off call it a deload or a rest or slacking off lol

Warmups

Deads
135
225 x5
275
315 x3
345
365
375
385
395 x1
345 x5 felt strong on the downsets but was shifting to the left so stopped at 5

OHP
Bar
75 x8
95
105 x5
115 x3
120
125 x1
105 x7fail8push14

Done.

#452

Punch the clock today.

Rack taken.

Bw squatt’n & hold’n

100lb Goblets 3x15
Supasetted
65lb inclines 8,10

Rack open so we squatt’n
135
185 x5 last reps paused
215
235 x3

Cable rows/ab wheel
Cable rows/ab wheel
Cable rows/ab wheel

Dun. 192 lb pre workout with a lightweight hoodie shorts & running shoes

#453

Warmups

Deads
135
225
275 x5
315x3
365 x 6x1rep short rests

Overhead from ground
Bar
75
95 x5
105 x4x5reps, 7

Curls.

Fin.

#454

Punched the clock today.

Warmups

Squats
Bar
95
135
185 x5
215 x3
225 x6
245
255
265 x1
275 xburied

Nuff.
Shakes, chicken n rice

#455

It’s officially a deload.

Warmups

Giant set
Goblets w/105 5, 15,15,15
Pushups then light warmups then 65s incline 2x8
95 off rack rowed for 10 then 105 rowed for 2x15

Done

#456

Warmup

Deads
135
225
275
315 x5
365 x 3,3,2 last rep was with too much low back so shut it down

Fin.

#457

Wow been a wild 2019 so far. Ummmm picture a roller coaster. I thiiiink the ride is done but who knows lol to keep from :sob: I’m healthy employed single & maybe just maybe this bargain brand rogaine is working!

Preworkout
Rack occupado

Bw squatt’n & hold’n
:100: goblets 5,10,10,10

Hangin’ & scap moovin’

Squatt’n
135
185
205
225 x5 45-60sec rest (going off chorus/hook/breaks in gym music for time)
225 x3 30sec
225 x1 30sec
225 x1

Dips/pullups/ab wheel ~30sec rests
10s
12s
10/9/12

Curls for the girls

Just took these. Probably ~185-190 wakeup weight. Trying to gain the next few months. Target will be 3800 calories. Goal will be something like abs at 200lb wakeup weight

Full relaxed just ate ~800cal rice ~600cal chicken & some broccoli, butter & coconut oil


Flexin’

Fryin’

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#458

Warmup hangs holds depressions & retractions.

Deads
135
225
275
315
335 x5
365 x 6x1rep sub 2min rests

OHP from floor
Bar
75 x5
95 x 5x8
Supasetted pullups & chins 5x10

Fin.

3400cal as of right now still have chicken & rice to reheat. Assuming 4200 today I’ll have hit my 3800 3of last 4 days & yesterday I got 3200 & 11 hours sleep so I’m sure the recovery is there. Gonna slowly ramp up the volume. Would have done split squats but knee has been bothering me & I’m sure the last 2 days at work gave me a core workout pass lol. I don’t have a scale right now, I’m gonna trust the process & lift & count cals. When I get soft I’ll step on the gym tripple beam

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#459

Lifted some Sat, going off memory. First back to back days in a while so low volume & intensity.

Warmup hangs pushups pullups squats

100lb goblets/65lb low incline DBs/100lb 1arm rows
15/12/15
15/10/15
15/10/0 I didn’t feel cheated on rows. Did them with Hani Rambod’s preferred arcing/pulling/lat blasting motion.

Done. Needed lots of peanut butter & milk to get my cals over the weekend but I got there.

Todays session.

Rack taken so 100lb x10 goblets to get some blood flow

Squatt’n
135
185
215
235 x5
245
255
265 x1
215 x 5x5

Ohp from rack
Bar
85 x5
105/pullups
5/12
5/12
5/12 chin angled grips
Tweaked something in my traps somewhere in here

Dips/ab wheel
15/15
12/15
10/15

Standing cable curls for the girls.

Immediately went to ShopRite to walk around in my sweaty tank top with my vascular pump & ate fried chicken while I shopped. Can’t lie, I loooove the results of lifting & eating. The process is a hassle but worth it. 2600 in today, bout to grab a shake & oven is heating up for an 800 Cal pizza

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#460

Let meat week commence!


Turkey sandwich, Cialis, 800cal mass gainer, then 1.5 scoops preworkout on drive to gym.

Warmups

Deads
135
225 x5
275 x3
315
345 x1
365 x6x1rep approx 1min rests. Held the last rep maybe 15 seconds at the top.

Ohp from rack
Bar
85
95
105 x5
115 x3, 3, 4push10
Supasetted pullups in 5x10

Curls/Chest flye machine 3worksets each.

Got that pump.

3000 Cal after my post shake bout to do a big plate of leftover prime rib potatoes & veggies. Got my cals yesterday.

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