T Nation

Training to Unlock the BEAst-in-I


#525

Front Squats @ 205; 4 x 5
Last rep of last set was paused

DOH Fat Grip DL @ 175, 4, 4, 2

  • @155, 2 x 4
    *Forearms are on fire 5 hours later still

Leg Press @ 490 3 x 10

  • @ 400, x 12
  • @ 310, x 12
  • @ 220, x 12
  • @ 130, x 12 (Single Leg)

Leg Curl 2 x 15
Seated Calf Raise 3 x 15
Tire Flips x 6

Was raining really hard during the first part of the workout. Debated about not doing the tire, but the rain cleared up so I did it. A little rain and mud never hurt.


#526

Physical Fitness and Conditioning class

100m Row x 3
Pretty casual, didn’t push it today

500m Row x 1

KB Snatches 3 x 10 @ 15
Split Squats 1 x 10


#527

Hilights of the last 2 days of training

4 x 5 @ 102 Log Push Press
X 1 @162 Log Clean

X 5 @70 Db flat Bench

4 x 5 @ 325 Deadlift
5 x 3 @ 185 pause front squat
3 x10 @ 140 hip thrust


#528

Close Grip Decline @ 185, 4 x 5

  • 3 ct pause @ 165, 2 x 2
  • 10 ct pause @ 140, 1 x1

Pullups; 4, 4 , 2 ,2, 3, 2

Kb Clean + Front Squat; 3 + 1 @ 45 (ss)
Kb strict press; 5 @ 30 (ss)

  • 10 rounds

Smith machine rows 4 x 10

  • emphasis on the stretch

Transverse tricep ext 3 x 8
Zottman curls, a lot
Lateral raises, 6 x 10


#529

Front Squat @ 210, 4 x 5

DOH Fat Grip DL @ 155, 5 x 4

Leg press @ 580, 3 x 10
Leg curl 2 x 15
Seated calf raise 2 x 20

Tire Flip: 11


#530

Log Push Press @ 107, 4 x 5
Log Strict Press @ 77, x 13

Chinups 2 x 5
MAG grip lat pulldown 4 x 12

Band Strict Press @ 65 x 2. @ 45 x 4
Strict Press @ 65, 2 x 7

BTB Finger Curl @55, 3 x 20

DB flat bench @ 35, 3 x 12 (ss)
DB fly @ 10, 3 x10 (ss)

Laterals 2 x 12
Zottman Curls a bunch


#531

DOH Deadlift @ 330; x 2

Deadlift (Beltless) @ 330; 4 x 5

Pause Front Squat (Beltless) @ 190; 5 x 3

12.5" Banded Deadlifts (SS)
@ 275; x 3
@ 295; 2 x 3
@ 275; x 3

Hip thrusts (SS)
@ 135; 3 x 8
@ 115; x 8
@ 65; x 20

Banded Lying Leg Curl 2 x 15


#532

Close Grip Decline Bench Press @ 190: 4 x 5

  • 3 ct Pause @ 170: 2 x 2
  • Double 10 ct Pause @ 140: x 1

Chinups: 3, 4, 3, 3, 2

KB Clean + Front Squat; 3+1 @ 50 (SS) 5 rounds
KB Strict Press @ 35; x 5 (SS) 5 rounds

KB Clean + Front Squat; @ 50 3 + 1 (SS) 5 Rounds
KB Strict Press @ 30 ; x 5 (SS) 5 rounds

Played it safe by changing to a lighter set of kettlebells on the press portion halfway through.

Smith Machine Rows (Emphasis on Stretch) 4 x 8

French Press (SS) 4 x 10
KB OH Ext (SS) 4 x 10

Laterals (w/ short hold at top) 2 x 12


#533

Day got a little screwed up, ended up working out at Fitness World instead of Anytime Fitness like I normally would on Tuesdays. Which works out since I wanted to do some heavier stepups which I prefer to do with the cambered bar. Due to this logistic will need to swap some stuff around in order to keep doing them weekly. Will figure that out for next week.

Front Squat @ 215: 4 x 5

DOH Fat Grip Deadlift @ 160: 5 x 4

Cambered Bar Stepups (SS)
@ 95 x 5
@ 115 x 5
@ 135 x 5
@ 155 x 5
@ 175 x 5

Glute Kickback Machine (SS)
@ 70: 5 x 12
@ 30 x 20

Leg Curl 2 x 12
Zottman Curl 1 x 100


#534

Well done fitting the work in to the schedule rather than skipping


#535

I hate missing workouts. Still working on my mindset for a lot of things but 10/10 times I can get myself in the gym even if I don’t want to. Helps having access to a 24 hr facility so I can go when I can fit it in. If it doesn’t fit in during the day then I am going after work even if I am exhausted. I might not be able to do RX weights, sets or reps but I would rather have a bad workout than no workout.


#536

Zottman Curls 105 reps
Seated Calf Raises 2 x 20


#537

Log Push Press @ 107; 4 x 5

  • Strict Log Press @ 77; 1 x 15

Might have done a fifth set of push press

MAG Grip Lat pulldown, 3 x 10, 1 x 8

Banded Strict Press, @ 65; 5 x 3

DB Flat Bench @ 75/hand; 2 x 5

  • @ 30; 1 x 10. Fat Gripz. Pause Every Rep.

Finger Curls (SS) 3 x 20 @ 65
Finger Extensions (SS) 3 x 20
Gripper Static Holds (SS) 3 x 20 Seconds

Tricep Pushdown 2 x 20
Fat Grip Zottman Curls 100 reps of hell


#538

DOH Deadlift @ 335, 1 x 2
Deadlift @ 335, 4 x 5

Pause Front Squat @ 200, 5 x 3

13" Banded Deadlift
@ 295 x 3
@ 315 x 3
@ 335 x 3
@ 355 X 3


#539

Close Grip Decline Bench Press @ 205; 4 x 3

  • 3 ct Pause @ 175; 2 x 2
  • 10 ct Double Pause @ 145 x 1

KB Clean + Front Squat 3 + 1 @ 55 (SS) 10 Rounds
KB Strict Press x 5 @ 35 (SS)

Chinups; 4, 4, 3, 3 2, 2

French Press (SS) 4 x 10 @ 60
SA KB Tricep ext (SS) 4 x 10 @15

Smith Machine Rows (Stretch focus) (SS) 4 x 8
DB Pullover (SS) 4 x 10

Crucifix Hold with 10s: 40 seconds


#540

Front Squats @ 225; 4 x 3
Knee Jumps: 6

DOH Fat Grip DL @ 165, 5 x 4

Banded Deficit DL
@ 245, 3 x 3
@ 265, 2 x 3

Leg Curl 2 x 15
Seated Calf Raise 2 x 15 @ 100


#541

Had to do this workout in parts, didn’t want to miss out on Log work but part of my normal workout time got filled up so I went before my first class for Log and Chinups, and then at my normal time albeit a little time crunched I went back and did most of the rest.

Log Press

  • @ 112; 2 x 3 (Push Press)
  • @ 112; 1 x 3 (Strict Press)
  • @ 117, 1 x 3 (Push Press)
  • @ 77; 1 x 18 (Strict Press)

Chinups 6 x 3

Banded Strict Press @ 70; 5 x 3
Finger Curls @ 75; 3 x 20
DB Flat Bench

  • @ 80/hand; 1 x 4
  • @ 45/hand; 2 x 10 (Pause Every Rep)

Zottman Curls 2 x 10
Tricep Pushdowns
@ 150; 1 x 15
@ 100; 1 x 15