Yep. Same thing. I instantly thought about how I warm up and how shitty it must actually be lol
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Out of town day pass gym sesh
Back day!
Reverse pec dec flys
Iso hammer lat pull downs
Dead stop rows in the smith machine
Chest supported iso rows
Double rope tricep push downs
Dips
Lying ezcurl skull crushers
One giant set of EZbar curls
Boom. Simple, effective (I hope lol) and quick. Most everything got 4 working sets. Lots of intensity. Felt good.
Going to a shrimp boil tonight! Lots of protein lol
Edit: forgot to add, this was basically the first time I’ve used a smith machine for anything. It was harder to target the upper back, but surprisingly hit the lats pretty well.
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Got home this afternoon and hit the gym.
Did another backward workout, this time legs.
Sets of death on leg extensions followed by sets of death doing RDL’s.
THEN squats 
My joints and body felt better than it ever had squatting. Only downside was I was weaker from the prior work. Really enjoyed it though. Simple but sucked enough to make me believe it’s legit.
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I’m a big fan of saving the heavy movement for the end. You need less weight, so you beat up your connective tissue less, but you can also REALLY go all out and leave it all out there in the gym. No need to hold back so you can finish up your assistance work.
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I’m glad it has your approval!! Until I make the switch to a legit program it’s a technique I plan to continue implementing.
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John Meadows is a fan of the approach as well. Might find it in his programs.
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Yes usually has his athletes do crazy leg curls before squats. It really warms up the knee, and barely affect the lift or sometimes even don’t
You’re training, so you’re not spinning your wheels, even if you think you’re not progressing in the mirror. First of all, recent pics prove the opposite. Then even if you don’t realize you increase technique, mind-muscle connection, vascularization, enzymes and other metabolic adaptations as well as improving health markers…
I really suggest you pick something you like/motivates you and go at it. This will be the ideal program.
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Good shoulder and bicep day, bad chest day
Rear delt reverse flys
Slight incline dumbbell reverse flys
Dumbbell laterals
Plate loaded hammer iso OHP machine
Dips
Cable Flys
Iso hammer chest press
Cable rope curls
Reverse grip ezcurl curls
V bar cable curls
Single hand cable curls
Shoulders went good. Area that had the bands was blocked off so o couldn’t do my ritual band pull a parts to start the workout. Felt super weird. Decided to go with machine uni OHP instead of dumbbells. Didn’t have to worry about stabilizing a dumbbell and could still move ~80lbs per arm for working sets.
Chest was a shit show. Last week I noticed jumping straight into cable flys didn’t feel great so I decided I’d warm the chest up doing dips. I normally do them in a way that focuses on triceps, so tried to make it chest. Didn’t work that great. Then the fly stations were all taken so I worked in with a guy doing top to bottom flys, which I NEVER do. Every. Single. Rep. My sternum and upper ribs would pop in and out. Didn’t like that. The pain and discomfort followed to me the chest press as well. I really thought my collar bone was about to snap so I called chest.
Didn’t get to do damn calf raises because some dude was pumping out bouncing reps with like 200lbs 
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Won’t gain an ounce if you don’t do that bounce.
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Yea, jokes on me though. Dude looks better than me and has nice calf’s
Lol that shit is the worst. I honestly am at the point where I don’t think most of the TUT shit really matters though, still do it on some lifts but banging out more reps has been working for me lately.
Yea I have my doubts about a lot of things, mostly the things I do lol. I can’t tell you how many guys i routinely see in the gym daily and they train like a complete tool and just fuck off basically the whole time and still look great. Real mind fuck
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The dirty secret no one likes to talk about is time. It’s honestly REALLY hard to train wrong: it’s just about doing things for a LONG time. You show up and punch the clock for 20 years, only taking a 1 week break here and there: you get jacked.
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True dat. And that my friend is the hardest pill for me to swallow lol
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I can understand that as they are both exercices that stretch the pecs to a significant degree and might benefits from a good warm-up. I don’t know about dips… I used to never feel chest on them. But some slow tempo helped me, as well as going for higher reps, only thinking about the chest. But I don’t know, my chest sucks as well ahahah
Yea I’m with you on dips. I’ve been using them for triceps and I think they are helping, I still like them and want to continue using them, but trying to get my chest being the main driver was tough. I actually did slow it down! (Great minds and all 
). It did help
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RIP BACK 
Reverse pec deck
Smith machine BOR’s
Uni lat pull downs
Chest supported rows
Seated cable uni rows
Dips
Slight incline skull crushers
Double rope tri push downs
Had plans to do more tricep work but I went all out on the skull crushers and didn’t have anything left
Really loving those smith rows. Idk how, but it gets those lower lats pumped AF.
Edit: also wore work jeans I’ve had for a while that have been too small today, wore a shirt that was a touch too tight, turns out it’s still a touch too tight lol
Little more vascularity in my arms while pumped as well so that’s cool. Still got man boobs and a beer belly.
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No workout today. Long day at work, bad sleep etc.
After work I went to the grocery store to meal prep, came home and ate dinner and then went on a 35-40 minute walk with my girlfriend, which was very nice. I bought her some fancy Brooks shoes so we are gonna start walking together. Woke up at 205, weighed when I got home from work as was 204. Hoping to see 203-204 tomorrow. GF says she sees changes for sure, I’m not seeing much but there is a little. Can’t wait for this to be over so I can eat again lol
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Swapped leg day and tits and shoulders. I’ll have the kids this weekend so I can do legs at home but I prefer to use the real gym for shoulder/chest due to all the fancy machines.
Pretty good workout. Did single arm cable flys for chest and got a much better pump than normal which I liked. Idk of its because of the low carb but I’ve noticed it’s harder to get a good pump. It’s like it disappears.
My biceps failed today far before they pumped up really. Quite weird.
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