A1) Close Grip Pulldown (2 sec hold at bottom) - 90lbs for 10 reps
A2) Wide Grip Pulldown (bottom half reps) - 90lbs for 10 reps
B1) Close Grip Pulldown (2 sec stretch at top) - 90lbs for 9 reps
B2) Wide Grip Pulldown (top half reps) - 90lbs for 10 reps
C) Hammer Strength Low Row - 42.5kg per side for 10 reps
D1) Standing Straight Arm Rope Pulldown - 50lbs for 8-10 reps
D2) Kneeling Rope Lat Pulldown - 90lbs for 8-10 reps
D3) Kneeling Rope Row to torso - same weight, max reps
D) Hammer Strength Incline Pull - 55kg per side for 9 reps
E) Seated Row (double contraction) - 80lbs for 8 reps
Steady state cardio later. I do stationary bike for 30 mins 3x per week.
Might have to adjust some dietary aspects as i’m 90% sure I won’t be in a decent enough shape to be happy in 7 weeks time. Don’t know which direction to go yet. Maybe cutting carbs slightly more & increasing fats.
Training each muscle group 2x per week, which has always worked best for me since day 1 of lifting.
I’ve always been a quick…um…recoverer?..recoverist?
A) Straight Arm Pulldown (2 sec peak hold) - 100lbs for 10 reps
B) Straight Arm Pulldown (double contraction) - 90lbs for 10 reps
C) Seated Row Machine (2 sec hold) - 145lbs for 10 reps
D) Rack Pull (knee height) - 3 plates + 2.5kg per side for 3 reps
E1) Chest Supported DB Rear Delt Raise - 18kg’s for 16-18 reps
E2) Chest Supported DB Wide-arc Row - same weight, max reps
E3) Chest Supported DB Row (2 sec peak hold) - same weight, max reps
F) Neutral Grip Chin Ups - 1 rest-pause set of 5,4,3 reps
A1) Cable Single-arm Lateral Raise - 10lbs for 15 reps
A2) Cable Single-arm Front Raise - same weight, max reps
A3) Rope Face Pull to Eyes - 40lbs for 16-20 reps
B) Seated Top Half BB Pin Press - 2 plates for 3 reps
C) Seated Reverse Grip BB Press - 10kg per side for 8 reps
D1) Standing DB Partial Lateral Raise - 20kg’s for 16 reps
D2) Standing DB Lateral Raise - 6kg’s for 6-8 reps
D3) Standing DB Lateral Raise (above head) - 3kg’s for maximum reps
E1) Meadows Hang & Swings - 16kg’s for 28 reps
E2) Meadows Hang & Swings - 8kg’s for 25 reps
E3) Chest Supported Rear Delt Raise - 3kg’s for maximum reps
A) Pin Press (2 inches above chest) - 45kg per side for 3 reps
B) Hammer Strength Chest Press - 52.5kg per side for 7 reps
C) Flat BB Bench Press - 42.5kg per side for 3 reps
32.5kg per side for 1 rest-pause set of 10,5,4 reps
D1) Machine Chest Press (wide grip) - 50lbs for 10 reps
D2) Machine Chest Press (neutral grip) - same weight, max reps
E) Pec Dec (2 sec peak squeeze) - 30lbs for 8 reps
F1) Tricep Rope Pushdown (pulling apart) - 30lbs for 12-14 reps
F2) Rope Pushdown (keeping together) - same weight, max reps
F3) Rope Overhead Extension - same weight, max reps
F4) Reverse Grip Pushdown - same weight, max reps
F5) Normal Grip Pushdown - same weight, max reps
Looking huge, DC. Do you ever do the big three, or just variations of them? If you do, what were your best numbers out of curiosity :)? Also, what exactly is a DB wide arc row?
[quote]DSSG wrote:
Looking huge, DC. Do you ever do the big three, or just variations of them? If you do, what were your best numbers out of curiosity :)? Also, what exactly is a DB wide arc row? [/quote]
I have a friend! Thanks for posting!
If you go to page 6 of the video library of exercises under the ‘Training’ tab, it’s a cross between a Chest Supported Rear Delt Raise, Shrug & Row. At least that’s how I perform it. Sticking the elbows out as I row and taking the dumbells in an arc, instead of in a straight line towards the chest.
Most i’ve ever deadlifted was 4 plates for 3 reps. For Back Squat it was 120kg and the same amount for bench press, both for reps.
A1) Close Grip Pulldown (2 sec hold at bottom) - 100lbs for 9 reps
A2) Wide Grip Pulldown (bottom half reps) - 100lbs for 8-10 reps
B1) Close Grip Pulldown (2 sec stretch at top) - 100lbs for 8 reps
B2) Wide Grip Pulldown (top half reps) - 100lbs for 8 reps
C) Hammer Strength Low Row - 42.5kg per side for 10 reps
D1) Standing Straight Arm Rope Pulldown - 50lbs for 8-10 reps
D2) Kneeling Rope Lat Pulldown - 90lbs for 8-10 reps
D3) Kneeling Rope Row to torso - same weight, max reps
D) Hammer Strength Incline Pull - 55kg per side for 10 reps
E) Seated Row (double contraction) - 80lbs for 10 reps
A) Straight Arm Pulldown (2 sec peak hold) - 100lbs for 10 reps
B) Straight Arm Pulldown (double contraction) - 100lbs for 8 reps
C) Seated Row Machine (2 sec hold) - 145lbs for 10 reps
D) Rack Pull (knee height) - 3 plates + 5kg per side for 3 reps
E1) Chest Supported DB Rear Delt Raise - 18kg’s for 16-18 reps
E2) Chest Supported DB Wide-arc Row - same weight, max reps
E3) Chest Supported DB Row (2 sec peak hold) - same weight, max reps
F) Neutral Grip Chin Ups - 1 rest-pause set of 6,4,3 reps
A1) Cable Single-arm Lateral Raise - 10lbs for 18 reps
A2) Cable Single-arm Front Raise - same weight, max reps
A3) Rope Face Pull to Eyes - 40lbs for 12-15 reps
B) Seated Top Half BB Pin Press - 2 plates + 2.5kg per side for 3 reps
C) Seated Reverse Grip BB Press - 11.25kg per side for 8 reps
D1) Standing DB Partial Lateral Raise - 20kg’s for 20 reps
D2) Standing DB Lateral Raise - 6kg’s for 6-8 reps
D3) Standing DB Lateral Raise (above head) - 3kg’s for maximum reps
E1) Meadows Hang & Swings - 16kg’s for 30 reps
E2) Meadows Hang & Swings - 8kg’s for 28 reps
E3) Chest Supported Rear Delt Raise - 3kg’s for maximum reps
Weighed 194lbs this morning and significantly leaner. I normally struggle to sometimes even get 1lb of weight loss per week so 4lbs is pretty sweet. I did feel well bloated last week.
