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.


#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.


#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