11/18/19
Boot Camp
Due to scheduling this will be my only one this week. It will be good too because I put on seven pounds at Dad’s Weekend visiting my daughter.
1 Like
Seven pounds.
Unbelievable.
11/21/19
Pulldowns:
10 reps x 10 sets x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Tate Press:
4 sets x 20 reps x 35
EZ Bar Skull Crushers:
4 sets x 10 reps x 75
EZ Bar Curls:
4 sets x 10 reps x 115
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Poundstone Curls:
100
Just what the doctor ordered. It’s been another stressful week, and I moved fast. I got a pretty good pump, and felt better after leaving.
I don’t go back to work until Tuesday, so that’s nice too. I have to drive back to Washington State University again tomorrow to bring my daughter home for Thanksgiving. I’m looking forward to the four hours of father / daughter time on the way home.
1 Like
11/22/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 2, 325 x 2, 390 x 1, 280 x 3, 245 x 6
Svend Press:
4 sets x 50 reps x 2 plates (10s)
I came down on 390 jacked up and hit the side of the bench. It messed me up at the bottom and I needed a slight bump. I’ll just repeat next week, to get it clean.
Now to pick up my little girl. I look forward to the stories on the way home.
3 Likes
11/23/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 325 x 2
Speed Sets:
8 sets x 3 reps x 265 (60-90 seconds rest)
Assistance Work (60-90 seconds rest)
Stiff Leg DL:
3 sets x 8 reps x 235
Bent Rows:
3 sets x 8 reps x 145
Good Mornings:
3 sets x 8 reps x 195
Underhand Lat Pulls:
3 sets x 8 reps x 100
11/24/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 50
DB Side Raises:
4 sets x 10 reps x 45
Face Pulls:
4 sets x 20 reps x 110
Hammer Strength Low Row:
4 sets x 10 reps x 4 plates
Nothing special going on. I should be able to get some extra training in the next couple of weeks, so I am trying to plan stuff out.
My son and I are leaving after the Seahawks game, so he can take his LSAT tomorrow. He wants me there for support, so off we go.
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11/28/19
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 15 reps x 30
DB Curls:
4 sets x 10 reps x 40
Straight Bar Cable Curls:
4 sets x 10 reps x 65
V-Bar PD:
4 sets x 10 reps x 100
Straight Bar PD:
4 sets x 50 reps x 65
Cable Extensions:
4 sets x 10 reps x 100
Pulldowns:
1 set x 100 reps x 50
Treadmill:
25 minutes / 150 calories
It was a nice pre-Thanksgiving workout. The place was packed of course, but you could still get around.
Happy Thanksgiving to all T-Nation gang!
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11/29/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 2, 315 x 1, 390 x 1, 280 x 3, 245 x 6
Low Crossover:
4 sets x 15 reps x 35
Svend Press:
4 sets x 50 reps x 3 plates (10s)
Treadmill:
20 minutes / 225 calories
I was a little sluggish from Thanksgiving food and drinks, but pulled it off.
1 Like
11/30/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 345 x 2
Speed Sets:
6 sets x 3 reps x 285 (90 second rest)
Assistance Work (90 second rest Between sets)
Stiff Leg DL:
3 sets x 8 reps x 245
Bent Rows:
3 sets x 8 reps x 145
Leg Curls:
3 sets x 8 reps x 110
Underhand Lat Pulls:
3 sets x 8 reps x 110
Treadmill:
20 minutes / 248 calories
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12/1/19
Farmer’s Carry
4 sets x 2 times around the weight area x 100
BB Hold:
4 sets x as long as possible x 315
Seated Plate Raise:
4 sets x 15 reps x 45
Overhead Plate Carry:
4 sets x 2 times around the weight area x 45
Face Pulls:
4 sets x 15 reps x 115
Treadmill:
10 minutes / 95 calories
I have not done my “just lift stuff” workout for a while. Today was the day.
1 Like
I think it’s good you incorporate that workout in your lifting. Especially Farmer’s carry.
Me too. It’s a nice change of pace.
12/3/19
Front Squats:
135 x 10, 135 x 10, 185 x 10, 185 x 10, 225 x 5, 225 x 5, 245 x 5, 275 x 5
Zerchers:
225 x 5, 245 x 4, 275 x 3, 315 x 1
Leg Extensions:
4 sets x 10 reps x 190
Treadmill:
10 minutes / 95 calories
12/4/19
Biceps Gauntlet
DB Curls:
4 sets x 10 reps x 45
Concentration Curls:
4 sets x 10 reps x 45
DB Curls:
4 sets x 10 rep x 45
Cable Curls:
4 sets x 15 reps x 70
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 15 reps x 100
Pressdowns:
4 sets x 50 reps x 70
1 Like
Going for the swole gainz, bro
Going to the beach?
Swole is the goal fellas.
2 Likes
I’d bet you’ve always had that.
Maybe. I know a lot of guys really don’t train arms. I always do. It’s just something I have grown to enjoy.
12/6/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 1, 320 x 1, 395 x 1, 245 x 7
Svend Press:
4 sets x 50 reps x 2 plates (10s)
Treadmill:
10 minutes / 105 calories
One more heavy week, before a deload. My shoulders really hurt.