You tried out the creations much ?
Only the one back session with them. Felt great, I love machines for back as I find it easier to get a strong connection and contraction but training from home i donāt have access to them. The landmine is a good alternative.
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Shoulders
band pull apart
100 total
db shoulder press
4x12 (15kg)
side lateral/ high pull super set
10+10 4 sets
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Iād love my own setup at home. There is no spare room though. Iāve a set of dumbbells sitting, but thatās about it. My mate built a massive shed out his back and has slowly built up equipment to the point thereās everything you need. He has electric and heating installedā¦ itās a good job. His back garden was huge.
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Yes dude, Iāve made it my job to seek out every knowledgeable guy at my job and have them teach me everything I can handle. Itās amazing how receptive grumpy old trade workers can be if you just give them that respect and ask them to share their knowledge. Those are cool contraptions, and I feel like youāll enjoy the workouts twice as much knowing theyāre your creations.
I know the feeling mate, Iāve currently stole back the conservatory for the winter as Itās too cold for our boy to spend any time in there. As soon as the weather picks up I will be relegated back to the garden.
Yeah, itās mad that Iāve been doing my job for 11 years and just havenāt got around to/found a need to learning it. We donāt do much welding at all but have the one guy who is good at it, most jobs I need doing work wise are like a quick 2 min job but when you are waiting on someone else itās more like an hour before he gets around to it, I hate having things lying around on hold so itās much better for me.
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Plan on hitting back a little more frequently so back again today. Wanted to trap bar dead lift or do some trap bar carries today but knee said no after a couple of warm up sets.
wide landmine row
4x12 (35kg)
close hand landmine row
3x10 (50kg)
rogue shrug
4x12 (60kg)
face pull
4x12 green band
rear delt swing
3x25 (3kg)
lower back raise
3x10
Last nightās parallette work
single leg lifts
3x12
double leg lifts
3x6
jump through to L sit
3x8
L sit hold
3x max time
Tonightās chest and tri
incline press
18 reps with 30kg, really strange burning under my chest and was struggling from 6 reps onwards. Think it was the core work last night, Serratus fried guess.
3x10 30kg
fly
3x12 (15kg)
hex db squeeze press
3x12 (15kg)
tricep tri set
Band push down / overhead extension / bench dip
12 reps per exercise
4 runs
Terrible session, low energy, poor pump and poor contractions. Donāt know why but is what it is, got the work done.
73kg on the left, 80kg on the
Think I maintained body fat level pretty well.
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Still been training just not been logging
bought an arm blaster because I thought they looked cool. Used it the first time and it felt awful on my neck and back. Decided to give it another go tonight but with lighter weight. So did a giant set 12 reps of each exercise for 3 sets ofā¦
Close hand curls
Wide curls with external rotation at the top
Hammer curls
Drag curls (took blaster off)
Arms are really really sore today which hardly ever happens with biceps anymore!
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@jackolee rotating back more certainly made my arms and delts look bigger but I donāt think I managed to spread and flex my lats as good as I should, will keep working on it!
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Made a huge difference. Spreading lats is tough for me too. Looking huge man!
@Yogi1 right super aggressive short term cutā¦talk to me.
I know you have taken that kind of approach before and wanted some ideas. Any articals I should look at or people who advocate them? Iām looking at dropping as much fat as possible in 20days and willing to suffer low calories.
Iāll give you the last two weeks of my contest prep nutrition if you want. Itāll suck ass but youāll drop fast I promiseā¦
That would be awesome buddy! Iāve been force feeding myself for nearly 2 years so Iām ready to feel some hunger.
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Whatās your height and weight? Iāll adjust it accordinglyā¦
Thank you, currently 178lb @ 5.9.
Obviously donāt expect to make a massive difference in such a short time but fancy the experiment.
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Great. I donāt have to modify it really then. Weāre pretty much the same size.
Meal 1
5/8 cup whites
1 egg
1/2 cup fat free cottage cheese
1/4 cup oats (measured dry)
1 scoop of whey between meals 1 and 2
Meal 2
5 oz chicken breast
2 oz brown rice
3 oz green veggies
Pre workout 1 scoop whey
Post workout 1 scoop whey
Meal 3 post workout
5 oz chicken breast
4 oz brown rice
3 oz green veggies
Meal 4
5 oz chicken breast
3 oz green veggies
Meal 5
5 oz chicken breast
3 oz green veggies
Meal 6
1 scoop whey
2 gallons of water per day
20-30 minutes of cardio per day
Thanks man it looks a decent amount written down like that, we donāt really do cup measurements or ounce in the UK so Iām sure when measured out itās not!
(Edit, just converted the measurements. Shit thatās not much rice!)
Donāt suppose you have the total daily macros at hand?
I may have to swap out the breakfast meal as I donāt touch eggs, but I can find an alternative. Also move a few meals around as I train in the evening.
overhead press
48kg 12/12/10/8
70kg for some singles.
side lateral
7.5kg 20/20/20
db shrugs
30kg 30/30
external rotation and press out
2 times failure
275 protein
90 carbs
25 fat
About 1800 calories