Thanks mate, i like it for a wee weighted stretch on the traps.
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Hammered legs today…
- Leverage leg press
300kg × 7 + 3 after a 20 sec RP
DB RDLs
2x50kg x 5
2×60kg × 10
Heels raised goblet squat
60kg × 8 + continued on to failure with BW - Standing calf raise
Stack × 8
- Accentuating the eccentric on everything, and holding that weighted stretched position or a second or two.
Legs were like cement after, so we bounced in the sea not long after. Helps a lot.
Going forward i’ll keep hex bar deadlifts in with legs, not on pull day, though they’ll only be in every other leg workout.
Another day off tomorrow
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Felt good today…so went ahead…
- Primal rear delt flye machine
90kg x 8 + 3 after a 20 sec RP - Primal standing lateral raise machine
80kg x 8 - Primal shoulder press machine
Stack x 6 + 2 forced reps - Cable pushdown (back against pad)
55kg (1:1 cable ratio) x 11 - Assisted dips
15kg assistance x 8 eccentric only reps…8-10 seconds each.
Back n bis tomorrow.
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Back n bis today…
- Neutral grip Primal assisted chins
15kg assistance × 2 sets of 12, 9 - T bar row
120kg × 2 sets of 10, 8 - Primal rear delt flye machine
80kg × 13 + to fail + partials to fail - One arm cable curl (facing away from the machine)
17.5kg × 2 sets of 9, 7 - Kettlebell farmers
2x52kg × walk till grip /forearm failure
25mins in the sea after training.
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3/9/23 Legs / calf n hams focus
- Standing calf raise
Stack × 2 sets to failure with slight holds in the weighted stretched position - Lying leg curl
75kg × 2 sets of 9, 8 - DB RDLs
2×60kg × 12 - Goblet squat (heels raised)
60kg × 12
5/9/23 shoulders / arms
- Weighted Dips
115kg BW + 10kg × 2 sets of 8, 6 with several second negatives - DB lateral raise
2×17.5kg × 2 sets of 10, 8 with partials - Rear delt flye machine
90kg × 2 sets like so to fail
https://youtu.be/0ImM4vTlD3A?feature=shared - One arm Nautilus biceps curl machine
35kg × 2 sets × 7, 5 + slow negatives after second set.
Legs / quad focus tomorrow
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Fell back in love with Dips again, those angled dip handles are a game changer. I get zero shoulder discomfort on them compared to the plain straight one. Dropping OHP for while, incline press and dips are my main presses now.
Ive decided am not overly keen on a PPL split. Instead am going with a modified Mike Mentzer heavy duty 2 routine.
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Bring on the intensity and the gainz.
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Indeed lol, i trained in HIT style for 20 years, the biggest mistake i made was reducing my volume and frequency too far. Got to the stage were i was preforming 3 sets once a week. But hey, we live and learn.
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I think that works if they are super intense and you are assisted. I agree that a little more frequency is better for most people.
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Recently, i heard Dorian Yates say for him as a genetically gifted individual that was heavily enhanced 4 days a week was plenty. But for the average Joe thats not enhanced…2-3 days a week is going to be better.
Personally, am an average Joe that is enhanced, albeit test only. I was able to retire several years ago before the age of 40, so no longer working long hours, sleeping well, eating well etc defo helps. I’ve a feeling i have to switch to training every other day soon enough…once there’s a slow down in progress.
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6/9/23
- Leg extension
Stack × 2 sets to failure - Leverage leg press
300kg × 9 - Negative pendulum squats
25kg × 9 (5 second eccentrics, training partner helped my to the top)
Quads were blown ta feck!! Tried a little prowler after, but the legs were like jelly.
Last leg workout before am off to Switzerland on Sunday.
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Saw one of the guys in my gym using this machine to do single leg squats with the leg not being used in front like a piston squat. Looked brutal
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Thats really impressive actually, they humble ya to say the least. I’ve tried different foot positions, but they cause me knee pain on the way up. Slow negatives with my partner assisting me up worked great, id only use them as a finisher though.
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Felt good to go today…
- Nautilus chest press
160kg × 6 + 2 after a 20 sec rest
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Looking lean
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Thanks bam. Still wanna drop another 20lbs before the end of the year. When i get back from hols next week I’ll dail in the diet better. A mate recommended cardio…da hell with cardio i said lol.
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Isn’t that just set of more than 8 reps ?
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Haha… i thought it was anything more than 5 reps… lol
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I knew I liked you
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