Think he’s like 5’6"-5’8", maybe around 175-185lbs. He’s mentioned a few times but I don’t remember where exactly.
I’m 184 and 5’7.
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WEEK 3 - DAY 6
HOT YOGA
90 Minutes
This is tying in with my +10 kilo hypothesis
WEEK 4 - DAY 1
BACK SQUAT (ss: Abs, Jumps)
405x6
405x6
405x6
405x6
405x6
SLDL w/ Straps (ss: Lunges)
405x6
405x6
405x6
405x6
405x6
PULL-UPS (ss: Mobility Work)
x18, x14, x10
SPRINTS
5 x 15 second sprints @ 70%
3 Likes
Hey nutty, do you have any cool Nepalese recipes to share? South Asian food is almost always a delicious way to get in a bunch of veggies and one of my favourite restaurants at home is Nepalese.
Of course, it’s in London, so it’s just called “an Indian” and it also does a ton of Indian/Pakistani/British dishes but it’s still Nepalese…
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WEEK 4 - DAY 2
OH PRESS (ss: BB Row)
225x6
225x6
225x5
225x5
225x5
CLOSE GRIP BENCH PRESS (ss: Cable Rows)
245x10
245x10
245x10
245x10
245x10
CURLS (ss: Laterals)
x100
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WEEK 4 - DAY 3
DEADLIFT (ss: Hanging Leg Raises)
485x4
485x4
485x4
485x3
485x3
TRAP BAR CARRY (ss: Dips)
385 x 5 Rounds - Foot speed was much better
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My dinners don’t look like that, but I need to implement that portion control.
I just ate about 12 oz of brisket, 8 oz of mixed veggies, and then a bowl of frosted mini wheats (probably 2-3 servings).
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Now that sounds like a great second lunch.
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Looks delicious
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WEEK 4 - DAY 4
BACK SQUAT (ss: Ab Wheel)
295x10
295x10
295x10
295x10
295x10
DB LUNGES (ss: GHR)
80lbx20
80lbx20
80lbx20
80lbx20
80lbx20
CHIN-UPS (ss: Mobility Work)
x18, x14, x11
SPRINTS
5 x 15 second sprints @ 75%
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WEEK 4 - DAY 5
BENCH PRESS (ss: T-Bar Row)
315x6
315x6
315x6
315x5
315x5
OH PRESS (ss: DB Rows)
160x8
160x8
160x8
160x8
160x8
CURLS (ss: Laterals)
x100
1 Like
For you guys following along, this is what my days have been looking like:
MONDAY
Back Squat
SLDL
Assistance
Condition
TUESDAY
OH Press
Close Grip Bench Press
Assistance
WEDNESDAY
Deadlift
Farmers Walk
THURSDAY
Squat (Lighter higher reps)
Assistance
Condition
FRIDAY
Bench Press
OH Press
Assistance
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Hey when u do dumbbell rows are u doing single arm with your knee on a bench. Or do you do double bent over rows?
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@jwlake06 I do my dumbbell rows like this:
I feel like it’s the only way I can feel my back working vs just my arms. I brace hard so I don’t rotate my torso. When I do DB rows I can feel it in my core a shit ton as well. I usually don’t do them on a bench. Since I’m at the rack OH Pressing, I just hold onto one of the safeties (gym has the thick kind) and do it this way. Seems to work just fine.
1 Like
Gotchya ok cool thanks. I’ve been messing around with different rows I just do whatever I feel like that given day but tend to rotate through. Cables, T-bar, and chest supported. Thinking about adding barbell and possibly dumbbells just got watch the the lower back.
1 Like
Rows are good man!
My favorite are BB Rows. For personally they just work for me. If that goes up, everything else goes up. To me it’s a major/main lift.
BB Rows have made my lower back strong as hell. I think most people fuck up because they don’t brace. You have to brace hard to protect your lower back. This is the way I do BB Rows.
But as long as your rowing doesn’t matter which one you choose. A friend of mine basically only uses chest supported rows and cable rows. His back is definitely not lacking!
5 Likes
Great work nutty
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Thanks man, just a light day to keep my form tight!