T Nation

Today's Workout

I thought it would be interesting for everyone to list what they did today in their workout (or their rest day)

I was working on upper back today.

Started with 5 sets of pullups, moving from wider grip inwards - hit 10, 9, 7, 5, and 4 strict form (my strength really started dropping)

Major goal #1: strong enough to do weighted pullups by end of September.

Next, did deadlifts. Patricia and Ko gave me a lesson in form and grip last week, really helped my pathetic ass out.

135x15 to warm up, 225x12, 275x6x3, 325x1 (PR)

Major Goal #2 - deadlift 375 by end of September.

Next, I did 5 sets of bent over rows with varying grips, all with 115 lb., 7-10 reps.

3 sets of close grip cable pull-downs, 165 lb, 5-7 reps.

3 sets of front low cable crossovers, 40 lb per hand, 4-6 reps.

Did 5 sets of medicine ball throws, slowly upping the distance from the wall (have to bounce it off a wall and then catch, since I don’t have a partner) - did 10 throws per side, total of 100 reps.

And then I drank my surge.

Love to see what some other people have been doing…

Hmmm, let’s see. Back and triceps for me.

A1. Neutral-grip Chins – 12x4
A2. Dips – 12x4

B. Deadlifts – 3x6 with 435lbs pausing on the floor between reps. So it’s basically 6 singles.

Felt like a tank after that.

Due to a nagging pec “tweak” incurred while doing rebound benches, I changed today’s Dynamic Bench workout to Dynamic Military/Overhead Press. Assistance exercise was, more or less, the same:

A) “Testing Pec” Light Bench: 135x8x4, Wide Grip

Made the Decision to go with Overheads

B) Dynamic Military (40% 1RM): 80x3x10
C) Decline DB Tri Ext: 30x8x3
D) Lateral Raise: 20x10x3
E) Rear-Delt Raise: 12x10x3

Ok, here goes a quick copy/paste from word, hmmm, looks messy, quick fixing with delete key to line it all up…

  1. DB rows 80 x6, 100 x6, 110 x 6(4)
  2. pullups, varied grips x 50
  3. military presses 135 x5, 155 x 5(4)
  4. shrugs 225 x8, 315 x6(4)
  5. Reverse flys 45x5, 50x5, 55x5(3)
  6. Front delt raises 40x5(2),35x5(3)
  7. Side delt raises 25 x6(3)

Racquetball for 1 hour

surge during/after lifting, plus water. Felt whipped after.
weight 212.5

PS, thanks all for reminding me again to keep track of this stuff.

Chin Ups 10/8/6/6
Wide Grip Pullups 12/20 w/ help of a band

Underhand Seated Rows 10/8/6/6
Wide Grip Rows 12/20

Barbell Curl 10/10/10/10 (Strip Set)

Hanging Leg Raises 15/15

In the morning I did my strength/conditioning:
-Line Drills(Shadow Boxing) 5 rounds
-Push Presses 5 sets of 3 reps
-Hang Cleans 5 sets of 3 reps
-Sandbag Shouldering 6 sets of 3 reps
-Turkish Get-Ups 3 sets of 3 reps
-Wood Choppers 3 sets of 8

In the evening at the track I did my intervals:
-800m warm up
-600m intervals x 4 with 1 min rest intervals
-800m cooldown

First day of trying out Westside. Max effort squat/deadlift day.

Good mornings, working up to a max single: 45x3, 65x3, 95x3, 115x3, 135x3, 155x3, 185x3, 205x3, 225x1, 245x1, 275x1.

Pull-throughs: 3x8 with 100 pounds.

GHRs: 3x10.

Standing cable crunches: 5x15 with 60 pounds.

Hanging leg raises: 5x15.

Back and Biceps today for moi:

5 sets of wide grip pullups till failure

Pulldowns with that bar that looks like a 2point buck rack…what is that thing called?
5 sets 10/8/8/6/6 reps 70-100lbs

Hammer Strength seated rows (palms facing)
5 sets 12/10/8/8/6 90-180lbs.

Bent over Dumbell Rows 5 sets 10/8/8/6/6 with 50lb dumbells.

Preacher curls, rotation curls and hammer curls…two sets of each

Back into gym tonight for fasted state cardio.

Hyperextensions on a cybex machine with 130-150lbs three sets till failure.

ME Squat/Dead

Cambered Bar Good Mornings w/one chain each side (count bar as 45, to make math easier): 45x8, 95x5, 135x5, 155x5, 185x3, 185x3, 205x3

Hack Squat Thingy (Pushing in more of a horizontal plane than a “nomral” hacksquat, but sitting more upright): no platesx10, 90x10, 180x10, 270x10, 360x10, 450x5

Superset w/GHRs and Reverse Hypers
3 sets of each, GHRs went from about 10 down to 6 on the last set. Used 290 on the Hypers. Almost broke my shin because my feet sort of slipped out on the last set.

Sled Dragging: Once around the shopping center the gym is in. Mostly to the front, some backward dragging too.

First time with cambered bar GMs; used today to get used to it. Not too taxing, which is bad, but that will come. The guys I’m with like to throw in quad work, and since I’m new, I won’t bitch yet.

Yesterday (DE Bench) was a circus. Our gym is hosting a state-level strongman competition this weekend, and so a morning TV crew was in there (we get there @ 5:15am). They cut to the gym every 15 minutes or so to get some footage of the male reporter using the female implements. They also got one of our guys on camera performing DE benches, and it was hard to see the bands from the angle, so it looked like he was a pussy. That was funny.

Deadlifts: 5x135, 5x135, 5x225, 5x225, 1x315, 1x315, 1x315
BO rows: 6x135 3 sets pronated grip, 6x135 2 sets supinated grip
Lowback machine: 10xmax weight, 3 sets
Shrugs: 6x100 per hand, 3 sets

stair stepper 15 min.

CraigY - when you say “assisted by band” on your pullups, what do you mean?

I’m trying to figure out the best way to squeak out some extra reps, whether assisted pullup machine (which I know most people hate) or extended negatives would be better…

5x5 Military press /supersetted w/8 lateral/front DB raises

Alternated with:

5x5 Pronated Chins (+45/55/65/75/85)

And then:

5x5 Clean+Eccentric curl (a la CT)
5x5 CG Bench+Eccentric skullcrusher

Dips have proven unnecessary with this particular combination of delt/tri work.

DI

Part 1 Phase IV week 2 of Limping.
Squat workout
Warmup
1x10,1x6,1x4,1x2
Workset
1x4,1x3,1x2,1x4,1x3,1x2,1x4(quarters), 1x12 (high-rep)

I placed my shirt in the hall of fame of sweat soaked shirts. I’ve never sweat like that in my life.

bumping for afternoon lifters

Rumbach, you do have access to a lat pulldown machine, do you not?

DI

I do have access to a lat pulldown - usually I alternate between close cable pulldowns and wide grip lat pulldowns.

Today I was working quads/calves:

Smith Machine (haha, fuck you, I don’t have a squat rack) Narrow stance squat:

135x15x1 (warmup), 225x8x1, 275x5x3 (last set up to the toes)

Narrow stance leg press:

405x10x1, 495x5x1, 545x5x3

Standing squat/shrug complex:

Since I don’t have a squat rack, to do free weight squats I have to clean and press it over my head, which keeps the weight pretty low.

So, I added overhead shrugs just to make it more interesting.

Clean, press, shrugs, to the back, squats (ass way to the grass), back over head and down.

135 x 10 shrugs x 10 squats x 2

155 x 8 x 10 x 2

Leg extensions 160 x 8 x 2

Medicine ball crunches (ball held behind head) 12 x 3

Forward throws (throw ball using torso, straight over head) 8 x 2

Hey Iron Maiden - do you do your pulldowns with the v-bar thingy palms suppinated or pronated?

Rumbach-

I have found a cool new way to do assisted Pull-ups and dips. I use a green jump stretch band at level 12 in my sqaut rack and put my knees on it and it works just like a pull up machine !!! plus I can move it up for warm ups and not use a lat pull down machine at all.

Smith Machines RULE !!!