Your leg is straight, though, and you can go single or both legs and overload a fair bit.
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B Day
Dumbbell Rows:
20-
Barbell Rows:
Squatmachine 55-65-75
Lat pull-down:
25-30-35-40-45
*Start @ 30 Next time
Bicep Curls:
10-15-20(10reps, 4 assisted)
Side laterals:
5-10(10 reps, 2 NIF)
Ok, so leg day. Squats were hard. I’m probably not getting enough to eat. I’ve switched away from bread again and find it nearly impossible to get all my calories. I don’t know how people do it.
Anyhow, I might just have to say “f*ck healthy eating, I gotta get my macros”
C Day
Squats:
95-145-195
Leg press:
90-100-110-120-130
*
Lunges (In Steps):
With 30 lbs:
12-12-12-12-12
Calf Raises Using Leg Press Machine (25 Reps):
130-295-305-315-325
*Start @ 290 next time
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Definitely worth a try, if only to see how it works.
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Just drink milk if you can man. Adds alot of easy calories.
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Thanks guys!
Now, bear with me. I don’t have a gym membership yet (I was just sneaking in the back way but they locked the doors now, so you HAVE to go through the front and sign in. Damn lol) So it may be a while before I can go regularly. I need to make the money first and am unsure how things will go at this job as I’m moving into a different department (I’ve been in paid training thus far, and it’s sales so commission only)
So yeah, bear with me. I’ll be able to once I get my bearings.
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Lol sneaky.
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That’s some hustle right there. Nice!
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Thanks for the love guys. 
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Got a gym membership for the month.
A Day
Incline Dumbbells:
15-20-25(fail on 6)
- start at 15 lbs next time
Dips (Counter Weight):
90-80-70-60
- Start @ 90 next time,
Plate Raises:
5-10-10(7)
Pullovers:
20-25-30-40
*strained, need to engage the core more or develop the core more, not sure. Back muscles kick in on last few reps
Dumbbell Rows:
20-25-30-40(only 8, 3 NIF)
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Yesterday:
B Day
Dumbbell Rows:
20-25-30-35(10 reps, right arm 1 NIF, left arm 3 NIF)
Barbell Rows:
Squatmachine 55-65-75-85(fail on 7 reps)
Lat pull-down:
30-35-40-45-50
*Start @ 35 Next time
Shaking while doing the exercise but it isn’t hard to do, stabilizers?
Bicep Curls:
10-15-20(5 reps, right arm 1 assisted, left arm 2 assisted)
- start @ 10 lbs next
Side laterals:
5-10(7 reps, 2 NIF)
Today:
C Day
Squats:
95-145-195-
Leg press:
90-100-110-120-130
*start @ 100 next time
Lunges (In Steps):
With 30 lbs:
12-12-12-12-12
*start @ 40 next time
Calf Raises Using Leg Press Machine (25 Reps):
Leg Press Machine: 305-315-325-325-325
End of machine weights!!
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Yesterday:
A Day
Incline Dumbbells:
15-20-25(fail on 8)
- elbows hurt
Dips (Counter Weight):
90-80-70-60(fail on 8)
- Start @ 90 next time,
Plate Raises:
10-10(Fail on 10)
Superset:
Pullovers:
20-25-30-35-
Dumbbell Rows:
20-25-30-35-
B Day
Dumbbell rows:
20-25-30-
Barbell Rows:
Squatmachine 55-65-75-85-95(fail on 8)
Lat pull-down:
35-40-45-50-55
Bicep Curls:
10-15-20(8 reps, 4 Assisted)
Side laterals:
10-10(6, 3NIF)
C Day
Squats:
95-145-195-205-
- left neck tendon popping out?
Leg press:
100-110-120-130-140
Lunges (In Steps):
With 40 lbs:
12-12-12-12-12
Calf Raises Using Leg Press Machine (25 Reps):
Leg Press Machine: 335-325-325-325-325
end of machine weights!!!
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A Day
Incline Dumbbells:
15-20(5)
elbows hurt wtf?? Bad form?
Dips (Counter Weight):
90-80-70-60-50
Plate Raises:
10-10-10-10-10
Pullovers:
20-25-30
*strained
Pressure and effort. Normal. Also cool.
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Thanks MarkKO!
B Day
Barbell Rows:
Squatmachine 55-65-75-85-95(10 reps, 3 NIF)
*start @ 65 lbs next time
Lat pull-down:
35-40-45-50-55
*start at 40 next time
elbows hurt what the actual fuck? Why are my elbows hurting on so many exercises?
Chin Ups: assisted 50 lbs (10 reps)
Side laterals:
10(10 reps, 5 NIF)
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At a guess because you’re letting them take a lot of strain when you could transfer it to other areas. Common lifts/situations this can happen in are:
- squats/any exercise with the bar on your back: wrists are cocked (bent back) and/or you force your elbows forward under the bar to get tight. This puts a TON of stress on your elbows. The fix is to stop cocking your wrists (best done by widening your grip and/or gripping with fewer fingers, using a false grip or even moving to bar higher or a combination of these) and pull your elbows into your sides instead. You can also work on shoulder mobility and use wrist wraps but I prefer the first option;
- pull-ups (also applies to lat pulldowns): you don’t pull your elbows back and let them come forward (this effectively mimics what happens when you squat with cocked wrists and force your elbows forward). A good way to fix this is to focus on pushing your chest up to the bar and hitting the bar with your lower chest. Another focus that will help is squeezing your lats hard as you descend. This takes a lot of stress off your elbows and transfers it to your lats and well as controlling your descent so there is less or no shock when your arm extends. Lastly, using a neutral grip or rings if available can be a huge help;
- pressing (mostly barbell but arguably any press): sitting the bar too close to your fingers, causing the wrist to bend and putting strain on the elbows. A decent fix is working on sitting the bar as close to the heel of your hand as possible, because this puts you in a much stronger position. Also squeeze the bar (or DB, or handle) hard, because that will further help you keep your wrist straight. With bench variations, it also helps to focus on keeping your wrist directly above your elbow (stacking the joints) as this is your strongest position. That will also reduce strain on your elbows.
Generally, if you keep your wrists straight and don’t push your elbows past your ribs with bent elbows (like clean grip front squats) and avoid violently extending your arm with a load you can keep your elbows quite happy.
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Thanks MarkKO, I do leg day tomorrow so I’ll get to try that new squat form.
As for explosive movements, I do dumbbell incline press and I always do the push “explosively” (as fast as possible). Will making sure the dumbells are closer to the heel of my hand help in this regard or should I just not explode in that one?
EDIT: And what about dips? Any danger of elbow damage?