Should have been legs though…lol
Thanks buddy, growing nicely at the minute I feel.
Going to back off a little from the failure/pr sets bit of a deload for a week or so. Will hammer shoulders and triceps next session then back off.
db shoulder press
30kg 8/8/8. buzzing with that, think I could have beat previous rep pr easily on that first set but stuck to my game plan
15kg 45secs tension
side medials
7.5kg 3x15
2 handed db front raise
1 set failure
tricep pushdown bands
3x20
over head extention
15kg 1x failure then some partials.
trap bar
56kg x 50
Fuck me that was bad. Was thinking I could do 30, pushed to 40 then it felt achievable so finished last 10. Blowing hard, quads and glutes cramped a bit.
Weight stalled for a while and has dropped down a bit, I could up the eating as I don’t feel like I’m force feeding. Currently not implementing any eating tactics like high cal shakes or olive oil so I can easily up the cals. Looking better for the couple of pounds dropped to be fair so not too upset about it.
Bit of a nothing back and bi session but done the job as a bit of a deload.
wide land mine row
3x10
t bar row
2x15
db lat pull over / band superset
2x15
Fisherman row
1x20
band pull apart
3x12
trap bar shrug
1x failure
hammer curl
10/10/7
21s
1 run
Do you wear a Speedo? If not, then who cares about legs?
Maybe sometimes…
To be honest I do actually believe that the body only allows a certain level of imbalance between upper and lower (think it was Charles Poliquin who had a theory) so that’s kinda making me think I need to work a little.
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How about starting every workout with 100 reps of leg press?
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That would require a gym membership and a drive to the gym. Lol.
I have my trap bar set up and I’m planning on ending 2 sessions a week with a 50rep set. Maybe even switch it up and do a high rep goblet squat. Done the 50 rep trapbar with a plate, will aim for 50reps with 2 plates.
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incline db
35kg 8/8/8
Really clean smooth quality reps, happy with that.
Will use straight sets for a while to get my reps up.
fly
20kgx 10/10
Straight into
dbsqueeze press
15kgx failure
side lats
7.5kg 2x20
upright row
2xfailure
plate raise
10kg x failure
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Happy pancake day!
chin up
10/10/8
db row
40kg x10
35kg x 10 into…
20kgx failure
bench row
15kg 2x12
trap bar
66kg x 35 piss poor, just wasnt up for it
X15 finished off the others after a min breather.
band pull apart
3x20
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Sometimes it takes finding an old pic to realise just how much progress you have made. Came across this old holiday picture of me flexing on dem hoes…
Think my arms grew a little…
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This is my struggle verbatim. I want the size but then detest the fluff when it starts showing up. Then I have a busy few days and drop a few… notice the core looking better and then say… screw it I like being lean. Not this time though. I WILL GET ABOVE 180 lol!!!
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Looks like your complexion got a little better too… what is all over you in the first pic?
Ha ha, we went to a remote beach in Kefalonia where the locals believed the clay from the cliffs kept you youthful!
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Biceps
db curls
7.5kg
10x10
shoulder dislocations
1x50 super wide, man my shoulder mobility sucks
incline db
35kg 10/8/8
Tape holding the added weights on didnt fill me with confidence tonight.
flat db
1x max reps 20kg into stretch hold
20kg x 22
Burnt out pretty quick here after the incline
side lats
3x20
upright row
2x failure
plate raise
1x failure
Steady low volume, nothing too exciting but great pump.
Nice few sessions off to fully recover. Back at it tonight with back.
chin up
10/10/8/6
Still using my indoor bar, which sucks. Feels awful position due to having to keep legs curled up.
t bar with rogue handle
35kg x12
40kg x12
45kg x 12
50kgx 12
This felt good, under hand grip. Felt good squeeze with mid back.
rogue shrug
50kgx 15
db pull over/band superset
20kg x 20/12 + 20band x 2sets
pull aparts
3x20
back extention
3x12 +8kg
waiter curl
20kg 2xfailure
db curl
7.5kg 2x failure
Should have done the back raises last, lower back was cramping during the bi work.
incline db
35kg 10/10/7 meh wanted 8 but no go
fly
20kg 12/10
band power fly
1x failure
On the clock tonight so split up the push work.
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shoulder dislocations
X50
side lats
7.5kg x failure into
5kg x failure into
3kgx failure
db shoulder press
20kg 10/8/8
wide upright row
1x failure
single hand pull aparts
3x20
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Are you having any shoulder problems with the upright rows? They got some bad press.
For awhile I was doing rowing while dragging the sled and I could feel lots of medial delts doing the wide upright row motion, almost leaning back at kind of on an angle. I haven’t thought to recreate it in the gym.