T Nation

Two-A-Day TBT Log

February 9th, 2009

First week after physio. Coming off a rear delt tear. Limited in upper body training.

Experimenting with something new… doing two-a-day TBT… Weeks 1-4 in the AM during the first four weeks. Weeks 5-8 during the PM in those first four weeks.

AM SESSION

Week 1, Day 1

Rack Pull (below knee, strapped)
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5

Floor Press
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5

DB Reverse Lunge
20s x 5
40s x 5
40s x 5
40s x 5

T-Bar Row (tried Pull-up but my shoulder hurt)
45 x 5
90 x 5
135 x 5 (hurt shoulder)
115 x 5
115 x 5

Preacher Curl
80 x 5
80 x 5
80 x 5

Lateral Raise (very strict)
25s x 5
25s x 5
25s x 5

PM SESSION

Leg Press
180 x 18
180 x 18

Unilateral Cable Row
55s x 18
55s x 18

Back Extension
bw x 18
bw x 18

HammerStrength Incline Press
70 x 18
70 x 18

Seated Calf Raise
90 x 18
90 x 18

Band Pressdown
black x 18
black x 18 (had to rest-pause to hit target reps)

February 11th, 2009

AM SESSION

Chin-up
bw x 8
bw x 8
bw x 8

Front Squat (arms-crossed)
135 x 8
135 x 8
135 x 8

Bosu Push-up (feet elevated)
bw x 8
bw x 8
bw x 8

DB RDL
70s x 8
70s x 8
70s x 8

Reverse Preacher Curl
55 x 8
55 x 8
55 x 8

Bent-over DB Raise
15s x 8
15s x 8
15s x 8