T Nation

Striking a Balance

I’ve found the exercise I can excel at.

2 Likes

June 29th


Warm-up: Band pull-aparts, internal rotation stuff.

Deadlift: 80x3, 136x1x5 (DD day 14 - 85%)

Barbell floor press: (C6W3 + SSL)
58 x 10
78 x 5
81 x 3
86 x 10
81 x 5
81 x 5
81 x 5
81 x 5
81 x 5

Push-ups: 30,30,30,30
SS Straight band flyes: 10,10,10,10

Chin-ups: 10,5,5
SS Dumbbell curls: 22kg x 3,3,2

4 Likes

July 1st


Warm-up: Jumping jacks, internal rotation stuff

Chin-ups: 7,7,7,7
SS Band pull-aparts: 25,25,25,25

Dumbbell rows, kroc style
32 x 20
32 x 20
32 x 20
32 x 18
32 x 15
32 x 15

Deadlift: 80x3, 120x1x5

Dumbbell press: 17x 10,10,10,10
SS Lateral dumbbell raise: 8.4x 10,10,10,10
SS Band face pulls: 10,10,10,10

3 Likes

July 3rd


Sit-ups: 20,20,20
SS Frog crunches: 20,20,20
SS Sideplank w/twist: 20,20,20
SS Band sledgehammers: 20,20,20

Dumbbell hammer curls: 12x 25,20,15,15
SS Overhead Tricep Extension: 12x 15,10,10,10

Lazy hips: 20,20,20
SS X-walks: 20,20,20

Deadlift: 80x3, 120x1x5

Reverse hypers: 20,20,20
SS Band good mornings: 20,20,20

Triceps pull-downs, band: 15,15,15
SS Band curls: 15,15,15

2 Likes

Well, a win is a win… :stuck_out_tongue:

2 Likes

Oh - don’t get me wrong - I am really happy, had just not expected it to happen so soon, when I could barely do 2 at the start of the year. It is like everything is coming together in a good way right now.

3 Likes

I love when I read stuff like this.

2 Likes

July 4th


Warm-up: Internal rotation, Air squats, Band pull-aparts, plate raises

Overhead press:
22 x 10
50 x 10
50 x 10
50 x 10

Am heading into a period of time, where I will have various stuff going on and training will take a backseat. Will still get some workouts in, but an structured, regular schedule will probably not happen. So will treat the coming weeks as a sort of deload / do something different period and not stress over not having time to do the large workouts.

Pull-ups: 8,8,7

Push-ups: 30,30,30,30
SS 1hand cross over chest: 10,10,10,10

Barbell rows:
50 x 8
70 x 8
90 x 8
95 x 8
95 x 8
95 x 8
90 x 8

Deadlift: 80x3, 120x1x5

Lateral dumbbell raise: 12x 10,10,10,10,10
SS Reverse dumbbell flyes: 12x 8,8,8,8,8

4 Likes

July 6th


Warm-up: Internal rotation, band pull-aparts, x-walks

Barbell floor press:
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5
95 x 5
95 x 5

Push-ups: 30,30,30,30
SS UCV band flyes: 10,10,10,10

Deadlift: 80x3, 120x1x5

Dumbbell hammer curls: 12x 20,20,20
SS Triceps pull-downs, band: 15,15,15

6 Likes

That’s some strong pressing.

1 Like

Thanks man

July 7th


Warm-up: Internal rotation, sit-ups

Chin-ups: 7,7,7,7
SS Pull-aparts: 25,25,25,25
SS Sit-ups: 25,25,25,25

Dumbbell rows, kroc style
32 x 25
32 x 20
32 x 18
32 x 15

Deadlift: 80x3, 120x1x5

Lateral dumbbell raise: 8.4x 18,18,18

4 Likes

July 12th


Back after a long weekend of excess, better get a little work in.

Warm-up: Internal rotation, pull-aparts, lazy hops, x-walks

Pull-ups: 5,5,5,5,5

Overhead press:
24 x 5
42 x 5
47 x 5
52 x 5
52 x 5
52 x 5

Deadlift: 80x3, 120x1x5

Barbell floor press
60 x 5
80 x 5
90 x 5
95 x 5
95 x 5
95 x 5

7 Likes

July 14th


Stayed at a hotel with a decent fitness room, so thought I would try a few machines for a change. Getting to use machines was actually cool, sharing them with other people not so much.

Warm-up: Sit-ups, hypers

Lat pull down, handles:
23 x 5
36 x 5
50 x 5
73 x 5
90 x 5
100 x 5
82 x 5
82 x 5
82 x 5

Chest press machine:
36 x 10
50 x 10
64 x 10
84 x 10
71 x 10
71 x 10

Lateral dumbbell raises: 12x 10,10,10
DB hammercurls: 12x 20,15

4 Likes

July 16th


Warm-up: Internal rotation, frog crunches, sideplank w/twist, band good mornings

Chin-ups: 5,5,5,5,5
SS Band pull-aparts: 20,20,20,20,20

Lazy hips: 20,20,20
SS X-walks: 20,20,20

Dumbbell rows, kroc style
32 x 25
32 x 20
32 x 20
32 x 20

Push-ups: 25,25,25,25
SS UCV dumbbell flyes: 10,10,10,10

Deadlift: 80x3, 120x1x5

These summer training sessions is mostly meant as maintenance - trying to do all the lifts I usually do at least once a week, but not really pushing myself.

6 Likes

July 19th


Staying at mum’s place for a few days, so no equipment. But have to do something to justify all the good homemade food.
So did a few crunches this morning, followed by 200 push-ups in sets of 25.

5 Likes

No one can ever cook like Mom.

2 Likes

July 22nd

Warm-up: Internal rotation, Lazy hips, x-walks

“Pyramiding wod” - SS of:

Chin-ups: 2,3,4,5,6,5,4,3
Band pull-aparts: 10,14,18,22,26,22,18,14
Overhead press: 42x 4,6,8,10,10,8,6,4
Sit-ups: 8,12,18,22,22,18,14,12

Back home again, had a little time before heading out on todays trip. (Shopping with the girls. Yay.)
So inspired by the wods I am seeing on various logs, decided to come up with my own combi.
Was easy at the outset, but became somewhat hard around the turning point.

2 Likes

July 24th


Warm-up: band pull-aparts, internal rotation

Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips:20,20,20

Barbell floor press:
60 x 5
80 x 10
80 x 10
80 x 10

Push-ups: 25,25,25,25
SS UCV band flyes: 10,10,10,10

Deadlift: 80x3, 120x1, 144x1x5

Lateral dumbbell raise: 12x 10,10,10

3 Likes

July 25th


Warm-up: Nah

Pull-ups: 5,5,5,5,5
SS Pull-aparts: 25,25,25,25,25

Dumbbell rows, kroc style:
32 x 10
32 x 20
32 x 20
32 x 15
32 x 15

Deadlift: 80x3, 120x1x5

Band good mornings: 25,25,25

3 Likes