Upper/mid back is getting more detail, lats lagging a littl, poor posing and high lat insertions.
Did 15k on an advanced mountain bike route yesterday which is something I have never done before, way out of my depths but didnt fall off or injure myself though!
The couple times Iāve done that have been way out of my depth too, and what was the most tiring was me instinctively death-gripping the handlebars from pure fear of falling/dying
Ha ha yeah, blisters on my hands are pretty bad! And my face and neck hurt from grimacing and tensing in anticipation of a fall. Lol
pull up
8/8/8/8/6
db row
20kg x15
40kg x 10 (+2 rep pr) 9 (+3 2nd set pr)
lat pull over/ band super set
30kg x failure x 2
db y raise
1x failure
bat wings 10 sec hold each rep
1x failure
waiter curls
20kg 2x failure (18/9)
concentration curl
1x failure
top half chin
1x failure
Hands and wrist a problem this session due to the bike ride but powered through.
flat db bench
40kg x6
(messed up my first rep getting it up which lost me a couple of reps)
30kg 5s pause at bottom x 6
(trying to kill stretch reflex to help with getting the first rep up with 40kg)
incline
30kg x10 (failure) drop into
20kg x 12 (failure)drop into
15kg x10 (failure)
squeeze press
2 15kgs x failure
side lat run through
3kgx 25
5kgx 15
7.5kg x10
Rest
7.5kgx 10
5kgx15
3kgx25
(Form was atrocious on this)
plate raise
10kg x15 x2sets
lawn mowers
20kg x failure
Will do triceps another day
Bit of bonus work for arms and delts.
hammer curl
15kg 6/6/6/6
Slow concentric and eccentrics. I read before that the brontosaurous is better worked with a slow concentric.
21s
20kg,+ bar 2 runs
BRO! BRO! BRO!
overhead extention/close hand press up
20kg x 12 press x 12
3 runs
wide upright row with bar
1x failure
Did I miss some side thread or is this an autocorrect because you talk about dinosaurs so much?
I was wondering the same thing!
Back is getting thicker I think, as much as Iām not enjoying my home back sessions I think they are effective.
Dude still spends like 7 days a week training IFBB pros in Venice Golds. Legend!
Back looking awesome too dude.
Thanks. Iām starting a bit of trap specialisation for a few weeks to bring them up a bit and obviously my erectors are lacking so need to make sure Iām consistent with the back extension.
I think I may start wearing a belt every session as Charles seems pretty big on it.
Needed a bit more quality in tonightās back session so lowered the weights and did a few more sets.
db row
20kg 3x 15 pause at top and bottom
wide land mine row
30kg 3x10 good squeeze at top
20kg x failure with neutral grip handles
db shrug with 5sec hold/y raise super set
20kg x 12
5kg x failure + 3kg failure
2 runs
back extension
8kg 2x15
ez curl
21s
Failed at first hurdle and forgot to put Belt on!
Abz
parralette lift overs
3x12 (lifting legs up and over an object in middle)
v sits
3x10
parallete flutter kick
3x45 secs
tuck ups
3x10
vacuums
5x 30secs
I seem to have lost the ability to hit a decent vacuum, felt really weak sucking it in. Will be hitting these daily from here on out.
flat db
30kg x 15 ( -3 wtf) 10 (-1) shit happens, time to back off the pr sets on this.
Fly/dip super set
20kg x failure dips x failure 2 runs
side lat
3kgx25
5kgx15
7.5kgx10
Rest
7.5kgx10
5kgx15
3kgx25
upright row
20kg+bar 2x failure in overhead press 1x failure
band pull aparts
100reps
plate raise
1x failure
Had an hour today so decided to pop to the actual gym. Back and legs but added some chest in cuz missing pec decā¦
single arm lat hammer ( kneeling like PC)
3x15
1x failure
(Kept loading on plates, wanted to fail around 12 reps. Had 5 plates on for last set and still hit 16 reps)
lat pull down
3x12
straight arm pull down
3x12
low row
2x15
leg extention
2x failure
leg curl
2x failure
leg press
2x failure
pec dec
2x failure
hammer press
2x fsilure 1 drop set
Never bonus, always necessary 
Back / arms looking good
Whatās this? I canāt picture it.
Maybe squatting or lunging would be a better description, to change the angle. Here is a vidā¦
https://www.instagram.com/p/B7wWvydBDIo/?igshid=ilnae4px134t
Changes the strength curve so the weight is heaviest in the lengthened position but lighter in the shortened position. So matches the strength curve of the lats better. Which is prob why I could load it up so much.
He moves to the kneeling position second.
