bit late to the party here but BW exercises can be a great option for assistance, or in some cases like chin ups, even main work. They are also much easier to recover from than weight training (mostly). You can hit them with moderate intensity pretty frequently once you build up your volume, and in terms of previously mentioned press ups, hand-release push ups are fantastic.
basically on the down phase, you rest your chest on the ground, then you take your hands up from the floor to completely negate the stretch reflex, then press powerfully to the up position, then lower down in a controlled manner and start again. Great exercise
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Thankyou, welcome to my log thanks for dropping in 
Did the warm up feel good?
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Yeah it did actually thanks. Hows it going i bet you’ve been busy haha.
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Lower 2
Worst workout ever.
This morning i woke up feeling a bit sick, but not sick enough to miss training. Anyway as i was walking to the gym which is about 1.2-1.5km from my house about halfway there i randomly starting throwing up all over the pavement. Anyway i thought well il be fine so i continued walking and nerly three up three more times and i kept sneezing vomit. 
Luckily for me no vomit got on my clothes so i proceeded to the gym and trained.
Warmup
3× 30 pull aparts
Foam roll upper and lower back, hamstrings calves and glutes.
Briefly stretch
Leg swings and stuff
Leg raises/Abb activation
Leg curls 4×6 exploding weight up focusing on the eccentric 140 ibs \ 60 something kg easy as.
Squatsss
20×10
20×10
35×5
45×5
60×3
85×1 (85 percent of max )
70kg amrap ×10
Rest 60 seconds
5 repss
Yeah was feeling weak af and I felt like alot more reos were there and it would of been easy but damn i was feeling sick.
Leg press 350 method 140 kg
×20
×20
×10 =Death
Lunges 5×10 with barbell on ma back
Conditioninggggg
Farmers walk 5 rounds of 35kg dumbells for ad long as i could.
Then some abb stuff then stretching and bye gym
Anyways now that iv trained, eaten and am back home, im feeling alot better. weird. 
And if anyones wondering why i skipped calves 1. Im doing conditioning every time i train which is either the prowler or farmers walks. Both of which my calves feel sore after. 2. My calves cramp everytime i do calf raises. 3. Cant be bothered
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So on all of the machines there is a mini screen thingy that has a timer and a rep counter, awesome! I just noticed this today.
I’m doing great, yeah, it’s a lot of work and I don’t have too much free time (I wrote a bit on my log about this)
How are you doing?
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Usually when I hurl I don’t train. Still, you ended up feeling better so you obviously did the right thing.
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Yeah i asked this before i read your log haha ,yeah im good.
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I think i sweated out my sickness.
Woke up with stuff all leg doms. Thank god .hopefully this means my body is getting accustomed to the workloads .
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Well i felt like training back and todays a day off so.
Bro workout engaged.
Bent over rows
3×10 40kg strict af
3×10 underhandgrip strict af
Pullups 5×5
Machine rows plate loaded
3×10
Low row 3×10
Curlsss
Was a great session.
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Haha yes sometimes it’s good just to go into the gym with no plan and get your pump on 
especially before going grocery shopping with a slightly revealing singlet!
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Haha yeah iv done this before school once😂
One must engage with the bro workout as stated in thou holy gains bible.
Get the gunzzz hugging the sleeves of your shirts
Because once you enter the bar thee hungry hoes gonna be hugging more then just thy biceps
Well I’m not one of your hoes so save your poetry. Haha
Also, hoes are people to.
Also, hoes prefer to be classed as ‘working girls’
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Haha [quote=“Irishman92, post:758, topic:224849”]
hoes are people to.
Also, hoes prefer to be classed as ‘working girls’
[/quote]
Damn i thought Hoes were like an ancient species of dinosaur that somehow survived. Haha
Blasphemy?
Oh no I’m not saying to ditch it altogether, just pick your opportunitys better… As in - not me lol
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Haha lol just practicing. No homo bro😂
Upper 2 Monday
Over head press
2 × 10 bar warmups
30×3
35×1 85% Set
30kg×10
× 5
30×amrap ×10
60 Seconds rest
×5
Close grip bench 350 method yeah my shoulder hated this . Replacing with incline bench press using the same grip as my ohp
Barbell row 350 method
Wrists hate this whether i use a thumbless or double overhand grip. I went and did tbar rows after and felt it in my back alot more, also wrists were fine so will replace. Il give barbell rows one more session and if tbis persists then tbar rows it is.
Pullups 5 sets to failure
× 5 ×4×5 ×3 × 4 ×5
Had to be home in time for lunch so skipped curls and did my prowler conditioning work
60kg ×20 metres
×20 metres
×20 metres
×20 metres
×20 metres
×20 metres
×20 Metres all done at a slow jog pace
40kg×20 medium pace
no weight prowler sprints
100 metres total as fast as i can with no rest.
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