T Nation

You Know What Sucks, People Asking "You Still Training?"


#1

A little background, I’m a 37 year old former amateur strongman. I held my own fairly well here in the southeast, but time and money constraints forced me to give up the sport in '09. After that I went full endurance junky with a ton of running and mountain biking. In the past year or so I decided that being weak as a kitten really sucks and dove back into the iron.

Mon. 12-26-16

Incline Flies
10s x20
15s x20
20s x15x2

DB Bench
40s x20
60s x10
70s x10x4

HS Incline Press
1 plate per side x15x3, plus a few rest/pause sets on last one

Laterals
10s x20
15s x20
20s x15x3

Rear Delt Destroyer

  • not sure, a bunch

Pec Deck

  • 1 long drop set

Windmills
35x10x2 per side


#2

Tues. 12-27-16

Split Squats in Smith Machine
1 plate per side x 8 per leg x4

Squats
45x8
135x10
185x5
225x5
275x5x3

Leg Press
200x20
290x20
400x12 + a bunch of forced reps
200x25

Standing Calf Raise/Seated Calf Raise
10/15 x3 rounds

Squats have been problematic for several weeks now. I need a hip adjustment in a bad way, but my insurance has been screwed up (BCBS sucks, BTW) so I’ve been putting it off and doing what I can to alleviate the discomfort. Today was better than things have been in several weeks, but I’m still nowhere near 100%. The split squats before I squatted seemed to open things up and help my right quad to fire, though.


#3

Welcome back to the fold!


#4

Much appreciated

Wed. 12-28-16

Nautilus Preacher Curl/Pushdowns
3x20 each
3x10 each

Hammer Curls/Skull Crushers
20s x10/60x10
25s x10/60x10
30s x10/60x10
35s x10/60x10

Leverage Curls/Leverage Extension
3 x15-20 each

Incline Curls/Gravitron Pad Pushdown
3x15-20 each

Finished with 25:00 on the elliptical


#5

Thurs. 12-29-16

Ran sprints of about 40 yards for 15:00. Good for 1 mile, counting the walk back to the start.

Then took the dog for a 20:00 slog.


#6

[b]Fri. 12-30-16

Nautilus Pullover/Leg Curl[/b]
30/30 x3

DB RDL/HS Row
40s x12/1 plate x12
60s x12/1 plate x12
75s x12/1 and a quarter x10
85s x10/ 1 and a quarter x10
110s x8/1 and a quarter x10

NG Pulldown/Trap Bar Holds
12/200 in plates x30 sec
12/400 in plates x20 sec
12/400 in plates x15 sec

1 Arm Barbell Row
25x12
35x12
45x8,35x8,25x8 drop set
*so that’s where my lats are

Hanging Knee Ups
25x2


#7

Sun. 1-1-17

Pec Deck/Face Pulls
30/30 x3

DB Bench
40s x20
50s x10
60s x10
80s x10
70s x10x3

HS Incline Cross Body Press
25x12x4

Low to High Cable Crossovers/Machine Laterals
12/30 x3

DB Laterals
12s x20
15s x20
20s x12x2
15s x20

Rear Delt Destoyer
20s x50x2

Swiss Ball Crunches
-'til my abs cramped

Spent a lot of time over the past few days reading EyeDentist’s great thread in the BSL forum, and picked up a lot of good tidbits I’m trying to implement. The pec deck and machine laterals were just pumping the contracted portion of the movement, forcing blood into the muscle before I moved on to heavier movements.


#8

Mon. 1-2-17

Lunges
12s x15
20s x10
30s x10

Squats
45x10
135x10
185x5
225x3
*Hips said nope

Front Squat
135x10
185x5
225x4x3

Leg Press
200x20
290x10
380x25 - including some forced reps
290x15
200x20

Standing Calf Raise/Seated Calf Raise
12/25x3

Hanging Knee Raise
15x4

Front squats were much more agreeable with with my janky hip, so I may just focus on them until I can get this mess straightened out. Seems like I’m able to make 2 steps forward, and then 1 back with it. I know I really need to break down and go see the chiro, but between my insurance being screwed up and the chiro being in Panama for a couple of weeks I just haven’t been able to.


#9

Tues. 1-3-17

Cable Curls/Pushdowns
30/30 x3

Alt. DB Curls/DB Skullcrushers
20s x15/20s x15
25s x10/25s x15
30s x10/40s x6
30s x10/30s x12 x2

Nautilus Preacher Curls/Leverage Triceps Ext.
60x15/25x15
80x10/35x15
100x8,80x8,60x8,40x12/55x8,45x8,35x8,25x15

Oblique Twist Machine
15x4


#10

Thurs. 1-5-17

Pec Deck/Band Face Pulls
30/30 x3

HS Incline Press
-plate per side x20


-plate per side x20x2
-plate per side x16x2

Low Incline Hex Press
25s x20x3
35s x10

Machine Laterals/Face Pulls
30/30 x3

Cable Laterals/Cable Front Raise
20x20/20x20
30x10/30x12 x3
20x15/20x15

Arnold Press
30s x10x2
-left shoulder still not up to pressing

***Had to leave for a few minutes to go pick up my oldest son from wrestling practice. Youngest boy came home from school sick, so my wife was dealing with him


#11

Fri. 1-6-17

NG Pulldown/Back Raise
30/10 x3

Deads
135x5x3
225x5x2
315x3x2
405x1
455x1
495x2

Bench Deads
315x6x3

1 Arm Barbell Rows
25x15x3
drop set-55x8,45x5,35x5

Straight Arm Pulldown/Hanging Knee Raise
15/15 x3

Pulled up to the 405x1 all double overhand, and went with straps from there. The 495 pull went way easier than I thought it would. Might have been good for 3, but I didn’t want to push that too hard.


#12

Sun. 1-8-17

Pec Deck/Face Pulls
30/30 x3

DB Bench
40s x20
60s x15
80s x10x2
70s x12

HS Incline Cross Body Press
45x10x2
25x15x2

Incline Hex Press
25s x20
35s x15

DB Laterals
10s x30
12s x20
15s x15
20x x10
15s x15
12s x20

Banded Wall Walks/Crunches
few x a bunch


#13

Mon. 1-9-17

Out of town for work. The hotel I was at didn’t have much in the way of a fitness center, so I walked on the incline treadmill for 20 minutes. That was followed by backwards sled mill pushes for 5-6 sets of over 100 steps each. Then I did split squats and Hindu Squats for a few sets.

Tues. 1-10-17

Still out of town. Did some arm work on the little cable tower they had


#14

Wed. 1-11-17

Airdyne
5 min warm up, then Tabata protocol

Incline Treadmill Walk
20 min

Thurs. 1-12-17

Pec Dec/Band Face Pulls
30/30 x3

HS Incline Press
45x20
55x16
65x13
46x16
*weights per side

Machine Lateral
30x3

Cable Lateral
20x20
30x16
40x10
40x10, then 10 half reps
20x20, then 25 half reps

DB Press
30s x20
35s x15
40s x15x2

Rear Delt Destroyer
20s x40
30s x20x3

Plate Raise
25x25
35x15
10x35 - all the way overhead

Waiters Walk
40x 3 rounds on each side

Nautilus Oblique Twist
2x20 each side


#15

Fri. 1-13-17

Nautilus Pullover/Leg Curls
30/30 x3

Deadlift
135x6x3
225x5x3
345x5,4,4,3,4,3,4,4
*Some modified sumo pulls sprinkled in throughout

DB Incline Row
50s x12x4

Banded DB Pullover
40 x15x2
50x15x2

Calf Raise on Leg Press/Seated Calf Raise/Hanging Leg Raise
some x a bunch

On the deads I’m using Jujimufu’s program. All pulls were double overhand, and stopped short of failure.


#16

Sun. 1-15-17

Pec Deck/Band Face Pulls
30/30

Low Incline DB Bench/Duffin Upright Row
40s x20/30x15
60s x15/40x12
70s x12/40x12
80s x10/40x12
80s x8/40 x12
65s x12/40x12

HS Bench
45x20
90x10
70x15,13

Banded Incline Flies
15s x20
20s x12x2

Cable Lateral/Rear Delt Destroyer
20x20/25s x20
30x10/25s x20
40x10/25s x20
30x10, then 15 partials/25s x20

Then I came home and split about a cord of firewood


#17

Mon. 1-16-17

Squats w/ about 30# of chain per side
bar x15x2
135x5
225x5
275x1
315x1
335x1
235x5x4

Leg Press/Calf Raise
200x25/20
290x20/15
380x25/10 x2

Walking Lunges
20s x10 each x2

Hack Squat/Seated Calf Raise/Knee Ups
2 x each


#18

Tues. 1-17-17

Cable Curls/Pushdowns
30/30 x3
10/10 x5

Hammer Curls/Skull Crushers
30s x10/60x10
35s x10/60x10
40s x8/60x10 x2

Scott Curls/Underhand Pushdowns
20x15/12
25x15/12 x2
20x15/10

Leverage Curls/Gravitron Pushdowns
Couple of sets until it burned too bad to continue

Crunches
until cramps

Elliptical
20:00


#19

Thurs. 1-19-17

Pec Deck/Face Pulls
30/30 x3

HS Incline Cross Body Press
25x20x2
35x15
35x18

Machine Lateral/Ring Push Ups
30/12 x3

DB Lateral/Duffin Upright Row
10s x20/20x20
15s x15/30x15 x2
25s x10/40x12

Seated DB Press
30s x nope

Pull Aparts/Front Raise
25/25x15 x3

Battle Ropes
Tabata protocol for 6 rounds

Windmills
a bunch

Left should not feeling it on presses today


#20

Fri. 1-20-17

100 total pull ups, done GTG style throughout the day.

Going to dinner with my wife this evening, and had planned to hit the gym this morning before work, but I haven’t slept great the past couple of nights. Just could not get out of the bed when the alarm first went off, so I hit snooze about 15 times before I finally got up to get ready for work.