TnT Bodybuild the Chest, Strength Train the Rest

3/13/23, Monday

Treadmill

  • 40:00, 2.52 mi, -2.0 - 5.0 incl
2 Likes

3/14/23, Tuesday

Swimming

  • 24:11, 900 m / 0.55 mi, mixed 1:1 and 2:1 freestyle : breaststroke

Slower today, probably because it’s the work week and I haven’t slept enough.

3 Likes

3/15/23, Wednesday

Plate-loaded rowdowns

  • 1 pps x 10
  • 1.5 pps x 10
  • 2 pps x 10
  • 2.5 pps x 5
  • 3 pps x 8
  • 3 pps x 8
  • 3 pps x 8
  • 2 pps x 20, supersetted with

Low incline DB press

  • 35 x 15
  • 55 x 5
  • 70 x 5
  • 80 x 8
  • 80 x 8
  • 80 x 8
  • 80 x 8
  • 65 x 18

Lateral raise machine - 55 x 2 x 15

Straight BB curls - 50 x 2 x 15

Massive pump! Showering was difficult afterwards haha. This is a good midweek workout; plenty of exercise without the emotional strain of heavier weights.

3 Likes

3/16/23, Thursday

Squats

  • 45 x 20
  • 115 x 10
  • 145 x 5
  • 175 x 3
  • 205 x 1
  • 225 x 5

Out of time but surprisingly energizing.

4 Likes

3/18/23, Saturday

Bench press

  • 45 x 20
  • 115 x 10
  • 145 x 5
  • 175 x 3
  • 205 x 1
  • 225 x 2
  • 205 x 5
  • 195 x 5
  • 185 x 7
  • 165 x 10

Seated cable pec flyes

  • 30 x 10
  • 30 x 8
  • 25 x 10

Plate-loaded chest press

  • 90 x 10
  • 90 x 8
  • 90 x 6 → 70 x 6 → 55 x 8
    Supersetted with

BB curls

  • 90 x 9
  • 90 x 7
  • 90 x 5

C/S rear delt flyes - 20 x 3 x 10
Standing DB OHP - 50 x 2 x 8

Treadmill

  • 23:11, 1.5 mi, 0 - 5.0 incl
3 Likes

3/19/23, Sunday

Rower - 5:00, 1,130 m

Trap bar deadlifts

  • 150 x 10
  • 200 x 5
  • 240 x 4
  • 290 x 3
  • 340 x 1
  • 370 x 1
  • 400 x 1
  • 400 x 1
  • 400 x 1
  • 350 x 5
    Weaker today than last week, probably from the low-sleep, increased-activity work week.

T-bar rows

  • 100 x 8
  • 100 x 8
  • 100 x 8
  • 100 x 8
    I’ve been feeling the need for free weight rows instead of cables. These are a nice compromise between seated and barbell rows.

Smith machine RFESS

  • 25 x 5
  • 55 x 5
  • 75 x 8
  • 75 x 8
  • 75 x 8
    I still appreciate @Frank_C recommending this exercise. Insofar as one can appreciate RFESS’s :joy:

Sled push → wheelbarrow walk

  • sled + 270 x 6 laps
4 Likes

3/25/23, Saturday

Bench press

  • 45 x 20
  • 135 x 8
  • 165 x 4
  • 185 x 1
  • 205 x 5
  • 205 x 5
  • 205 x 4
  • 185 x 7, supersetted with

T-bar rows

  • 50 x 10
  • 75 x 5
  • 100 x 9
  • 100 x 9
  • 100 x 9
  • 100 x 9
  • 75 x 15

Machine chest press, lbs/side

  • 90 x 10, 8, 6

Bb curls

  • 90 x 8, 6

I’ve decided to pivot my workout plan, or lack thereof. Bench press stalled, so I’m dropping the weight and turning Saturday back into a full upper body session. Sunday will return to squats and legs, and during the week I plan to do an upper body pump session, a deadlifting and cardio lower body day, and swim. We’ll see how it goes.

3 Likes

3/26/23, Sunday

Assault bike - 10:00, 3.6 mi
Rower - 10:00, 2,159 m
Ski erg - 10:30, 2,029 m
Assault runner - 13:11, 1.0 mi

3 Likes

3/27/23, Monday

Squats

  • 45 x 15
  • 115 x 10
  • 145 x 5
  • 175 x 5
  • 205 x 3
  • 225 x 1
  • 245 x 1
  • 205 x 5
  • 185 x 12

Better than last week. Next up: getting there sooner and doing a second lift.

3 Likes

3/30/23, Thursday

Low-incline DB press

  • 35 x 15
  • 55 x 5
  • 70 x 5
  • 80 x 32 total, 4/40 method
  • 65 x 15

Pull-ups, wide-neutral grip

  • bw x 25 total

Rear delt flyes - 20 x 3 x 12
Standing DB OHP - 50 x 3 x 9
Rot. cuff ext rotation horizontal - 2 sets
Rot. cuff ext rotation vertical - 2 sets
Lateral machine raises - 55 x 3 x 15
BB curls - 60 x 2 x 15

Treadmill

  • 31:50, 2.0 mi, 0 - 5.0 incl
2 Likes