funny you say that. I just found something new to add for tomorrow. seated DC rope rows
4 Likes
Never done those beforeā¦probably why I do t have lower Latsā¦ good find
1 Like
credit goes to @Andrewgen_Receptors
18 Likes
4/22
pull-ups +90x4 ,+45x7, BW x 8
dips +70x3, +35x5, BW x 10
rack chins 10
db flat bench 90x22 w/ss
incline bench 230x0, 150x17
chest supported row 360x4, 270x8
incline chest db row 60x15
wide grip pulldown 150x12
cable bent bar pullover 90x10
bar tricep pushdown 70x5, 45x8
lat pushdown 70x10, 45x13
seated DC rope row 50x21
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 40x15
single arm tricep push down 40x15
rdl 60x10
squat 420x5, 250x10
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 30 minutes
4/21ā79g Protein, 171g Carbs, 110g Fat
30 Likes
You do chest-supported rows exactly how I do them. Thereās so much overcomplication on them in the industry these days it seemsā¦ Itās nice to see just a simple damn row with them.
One of my favourite exercises but canāt do them at the moment due to wrist (might try one-arm high reps).
3 Likes
4/23
pull-ups BW x 15
dips BW x 10
rack chins 10
high incline bb press 100x22
high incline db press 60x10
chest supported row 180x11
barbell row 185x13
cable bent bar pullover 70x10
close ntrl grip lat pull down 90x17
wide grip seated cable row 90x12
seated DC rope row 70x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x10
leg press 200x20
cardio 60 minutes
4/22ā236g Protein, 202g Carbs, 132g Fat
33 Likes
add me to this club, this is how i do them too. I like to superset mine with dumbell bench press.
2 Likes
4/25
rack chins 6
flat bench 305x1, 250x9
ohp 150x9, 100x15
pull-ups +90x3,+25x5, BW x 3
dips BW x 5
chest supported row 230x6, 180x13
barbell row 275x9
cable bent bar pullover 105x6, 60x15
bar tricep pushdown 70x9, 45x10
lat pushdown 70x10, 45x10
wide grip pulldown 140x12
seated DC rope row 60x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 40x15
roman chair BWx10
squat 420x0, 250x0
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
33 Likes
4/26
pull-ups BW x 19
dips BW x 12
rack chins 9
high incline bb press 100x20
high incline db press 60x2
chest supported row 180x10
barbell row 185x10
cable bent bar pullover 70x10
close ntrl grip lat pull down 90x12
wide grip seated cable row 90x12
seated DC rope row 60x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair BWx10
squat 250x10
leg press 250x20
31 Likes
4/27
rack chins 6
db flat bench 90x21 w/ss
incline bench 190x12, 150x14
pull-ups +45x8, BW x 8
dips +35x8, BW x 10
chest supported row 320x5, 270x5
incline chest db row 60x10
bar tricep pushdown 60x5, 50x7
lat pushdown 60x10, 50x15
wide grip pulldown 150x10, 105x10
seated DC rope row 60x20
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 35x15
single arm tricep push down 35x15
rdl 60x10
squat 350x10
leg press 300x20
cable calf raise 50
adductors lateral lunge x20
34 Likes
Damn nice work, sir!
1 Like
thank you
Super impressive especially with all the other work involved.
1 Like
appreciate the kind words
1 Like
Pretty sure you do more in one workout than I do in a month. Love ya work big fella.
2 Likes
thanks man
4/28
pull-ups BW x 18
dips BW x 10
rack chins 9
high incline bb press 105x16
high incline db press 40x17
chest supported row 180x11
barbell row 185x11
cable bent bar pullover 60x17
close ntrl grip lat pull down 120x21
seated DC rope row 70x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 330x1, 420x5
leg press 400x20
33 Likes
Keep crushing it man!!!
1 Like
4/29
rack chins 10
flat bench 250x14 w/ss
ohp 155x10
pull-ups +45x5
dips BW x 10
chest supported row 230x10
barbell row 280x8
bar tricep pushdown 40x20
lat pushdown 60x18
wide grip pulldown 140x10
seated DC rope row 70x20
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 40x15
single arm tricep push down 40x15
roman chair BWx10
squat 250x10
leg press 400x20
cable calf raise 50
adductors lateral lunge 20
42 Likes