Awesome work
1 Like
5/1
PUSH A
flat bench 165x5
ohp 100x3
dips BW x 4
bar tricep pushdown 30x5
lat pushdown 30x5
cable fly 20x5
cable side lateral raise 20x5
single arm cable drag curl 20x5
single arm tricep push down 20x5
3-second negatives, solid pause at the bottom, 2-second contraction at the top
35 Likes
Hey mate, I saw youve been following along for me, wanted to pop in here and return the favour, this is so serious work getting put in, well done!
How long does a full body workout like this take you?
1 Like
90-120 minutes.
3 Likes
ā3-second negatives, solid pause at the bottom, 2-second contraction at the topā
Love this.
1 Like
you can blame all this on andrewgen_receptors
4 Likes
5/2
PULL A
rack chins 4
pull-ups BW x 4
chest supported row 180x4
barbell row 135x5
kroc row 60x5
wide grip pulldown 100x5
seated DC rope row 50x5
cable fly 20x5
cable side lateral raise 20x5
single arm cable drag curl 20x5
single arm tricep push down 20x5
3-second negatives, solid pause at the bottom, 2-second contraction at the top
34 Likes
Dang, where did all that volume go to sir? 
Excited to see how this change works for you.
Brilliant consistency here as always.
1 Like
you know how it goes, 4 weeks of this, 4 weeks of that 
8 Likes
5/3
LEGS A
roman chair BW x 10
rdl 60x10
squat 150x3
leg press 200x0
cable calf raise 50
adductors lateral lunge 20
3-second negatives, solid pause at the bottom, 2-second contraction at the top
35 Likes
5/4
PUSH B
dips BW x 4
flat db press 60x6
high incline bb press 100x6
high incline db press 40x7
y raise 10x8
bar tricep pushdown 30x5
lat pushdown 30x5
cable fly 20x5
cable side lateral raise 20x5
single arm cable drag curl 30x5
single arm tricep push down 30x5
3-second negatives, solid pause at the bottom, 2-second contraction at the top
253p
190c
95f
35 Likes
Iām loving the look of these reps. That rep tempo is 
1 Like
Love the explosiveness of pause at the bottom and then the fast drive up. Do several of my lifts that way. Good training for my throwing.
1 Like
5/5
PULL B
rack chins 5,5
pull-ups BW x 3,3
chest supported row 180x4,5
barbell row 140x5,5
chest supported db row 40x6,5
cable bent bar pullover 60x5,5
close ntrl grip lat pull down 100x5,5
seated DC rope row 55x5,5
cable fly 20x5,5
cable side lateral raise 20x5,5
single arm cable drag curl 30x5,5
single arm tricep push down 30x5,5
3-second negatives, solid pause at the bottom, 2-second contraction at the top
228 p
96 c
71 f
35 Likes
5/6
LEGS B
roman chair BW x 5,5
rdl 60x5,5
leg press 200x5,5
cable calf raise 50
adductors lateral lunge 20
3-second negatives, solid pause at the bottom, 2-second contraction at the top
294p
123c
67f
34 Likes
5/8
PUSH A
flat bench 170x5,5
ohp 105x5,5
dips BW x 6,5
y raise 5x5,5
bar tricep pushdown 30x5,5
lat pushdown 30x5,5
cable fly 20x5,5
cable side lateral raise 20x5,5
single arm cable drag curl 20x5,5
single arm tricep push down 20x5,5
3-second negatives, solid pause at the bottom, 2-second contraction at the top
246p
192c
99f
29 Likes
5/9
PULL A
rack chins 5,5
pull-ups BW x 5,5
chest supported row 180x5,6
barbell row 145x5,5
kroc row 60x10,10
wide grip pulldown 105x5,5
seated DC rope row 65x20,20
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10
3-second negatives, solid pause at the bottom, 2-second contraction at the top
238p
158c
98f
33 Likes
5/10
LEGS A
roman chair BW x 10
squat 155x5,5
leg press 250x5,5
cable calf raise 50
adductors lateral lunge 20
3-second negatives, short pause at the bottom
231p
168c
35f
33 Likes
5/11
PUSH B
dips BW x 5,5
flat db press 90x6,7
high incline bb press 110x5,8
high incline db press 60x5,6
y raise 5x10,10
bar tricep pushdown 40x10,10
lat pushdown 40x10,10
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 40x10,10
single arm tricep push down 40x10,10
3-second negatives, short pause at the bottom
215p
166c
71f
30 Likes
5/12
PULL B
rack chins 5,5
pull-ups BW x 5,8
chest supported row 180x6,8
barbell row 145x5,6
db row 60x10,10
cable bent bar pullover 80x10,10
close ntrl grip lat pull down 120x10,10
seated DC rope row 70x20,20
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 40x10,10
single arm tricep push down 40x10,10
3-second negatives, short pause at the bottom
245 p
93 c
51 f
34 Likes