Yeah it wasn't a planned free day. When I'm up on site i have limited time in the gym and the power rack was already in use, so it was a make my own leg day.I've been wanting a free day too.
Recovery is good as well.
Yeah it wasn't a planned free day. When I'm up on site i have limited time in the gym and the power rack was already in use, so it was a make my own leg day.I've been wanting a free day too.
Awesome routine, seems like you got to hit all the goodies!Got in the gym and was pretty pumped to be training shoulders with some other upper body moves.
Shoulder press 37.5*5*1, 42.5*5*1, 50*7*1, 55*3*1, 42.5*10*1, 42.5*8*1, 32.5*12*1, 30*14*1
Incline db press 27.5*9*2, 27.5*8*1
Ss
Vbar cable row 57*10*1, 67*10*2
CGBP 60*10*2
Ss
Cable Lat raises 5*12*1, 5*10*1
Ss
Db row 32.5*10*2
Landmine press 25*15*1, 25*10*1
Ss
Cable rear delt flies 5*12*2
Ss
Wide lat pulldown 7*22*1, 8*15*1
Ss
Farmers walk 70*50*2
Nice session, had a good pump. Leg feel good from yesterday, so I think it will be SLDL tomorrow night.
Yessss! Good routine and Yes, I think it will get better! that's exactly how I felt after the first month! haven't noticed a HUGE improvement since then but I can tell they are still working great, its one of those things it slowly gets better I think maybe takes about 2-3 weeks at a time to really FEEL the difference but im seeing it more often in the mirror for sure, and I think in the workouts im feeling better as well. like recovery between sets seems better, after 45 minutes of hard work I feel like I can go even harder for another 45-60 minutes getting that second windLast night workout looked like this.
SLDL 52.5*5*1, 62.5*5*1, 70*14*1
GHR 70*10*2, 72.5*10*2, 75*10*1
landmine squat 30*8*5
Leg press 105*15*1, 115*10*10, 125*10*1, 135*10*1, 145*8*1
I'm back home for the next 6 days so I will be in my local gym.
I am thinking of using the patches on Sunday and a Wednesday night. I have used 1 month supply now and am starting the 2nd month. I have better sleep and seem to recover quicker between workouts. So far so good, can it get better? Guess I'll find out soon.
I swear sometimes I feel like that patch is some damn tranquilizer patch cause when I get up the next day I feel knocked on my ass until I pull it off for a little while like it hits full effect after 6 hours and another 4-6 AFTER that.Another session this morning, but with a new pwo. I just finish conqu3r demi God or something like that. It was okay nothing special. I had high volume and I have had it before and it works well, just a bit expensive. So no stims for this morning's training.
Seated OHP 40*3*1, 45*3*1, 52.5*6*1, 55*3*1, 57.5*2*1, 40*13*1, 40*11*2
Incline db press 30*10*2, 32.5*8*1, 25*14*2
Ss
V grip pulldown 55*10*1, 60*10*1, 65*10*1, 50*15*2
Face pulls 60*15*2
Ss
CGBP 60*10*2
Ss
Db row 25*15*2
Had the HGH patch on last night. Sleep was great and no DOMS from leg session yesterday. Patches must be working.
I reckon I go to sleep real easy, and when I wake up 4, 6 or 8 hours later I feel great. But it feels like I could sleep a long time if I didn't have to get up.I swear sometimes I feel like that patch is some damn tranquilizer patch cause when I get up the next day I feel knocked on my ass until I pull it off for a little while like it hits full effect after 6 hours and another 4-6 AFTER that.
yea that's how I feel, but some days I literally feel like I got drugged the night before lmao it takes a couple hours for me to really snap out of the fog.. could be a lot of other factors lately though, lots of stress and so fourth going on, and my sleep schedule is jacked the F up something seriousI reckon I go to sleep real easy, and when I wake up 4, 6 or 8 hours later I feel great. But it feels like I could sleep a long time if I didn't have to get up.
ouch, maybe from the face pulls and turning your head a little well doing it, real easy to tweek those upper back and neck muscles and nerves doing those type of routines if you don't keep your form 110% the entire time, ive done that about 10 times though the years, solid routine there, looks like fun! hope the patch kicks in full effect and gets rid of the doms and neck strain. wore my HGH patch last night and I swear I could have slept all damn day with that thing on~!I'll have the HGH patch on tonight, still have some slight DOMS from yesterday. With the patch on I reckon I will be gtg by tomorrow for squats.
Today was chest with some other upper work thrown in.
Bench press 60*3*1, 70*3*1, 80*10*1, 70*10*2, 70*9*1, 60*13*1, 60*12*1
Db rows 35*10*3, 27.5*15*2
Cable lat raises 30*10*3
Face pulls 60*15*1, 70*15*1
Cable x over 50*12*2
V bar cable row 120*12*2
Think I tweaked something in my neck as it is a bit stiff now. Hopefully it will be all good for tomorrow.
Cheers, the neck was all good the next day.Ice it then take a hot bath and rest . Also hot rag on your neck can help too!
Yeah mate I find it works my obliques quiet well. Something different to try.Nice work man. Gotta look into the paloff press..
Oh, after looking, I tried those once when Sean recommended them but forgot all about them. I really need more core work in my routine.Yeah mate I find it works my obliques quiet well. Something different to try.
Try Doing core after your leg routine or take a day just to hit core, i noticed back extensions REALLY help out, if they got a back extension machine do that 4 sets of 15/15/12/12 set so the weight brings you to failure on the last two reps, throw in some crunches supersetted with that and some roman chair Russian twists once you can get 25-40 without weight start holding a 25lb plate or medicine ball when you do your Russian twists, that really brought my core up to par after a couple weeks, make sure you do it AFTER a back or leg day cause its gonna take all that out of you, i found after legs is the best time cause a lot of leg workouts work your core as well. i had that problem for a while until i started focusing on really getting core into shape once a week and focusing on holding your core solid when doing your squats... hope this helps a little.. that bicept thing sucks, be careful on shoulder/back even chest routines that's when youll really be using those ligaments and tendons.Hit up legs last night, and I didn't really feel right with my squats, and I think I need more strength in my lower back and core.
Squats 80*5*1, 82.5*4*1, 85*4*1
Leg press 135*10*1, 145*10*1
Leg extensions 12.5*10*1, 15*10*1
SLDL 75*8*1, 77.5*7*2
lying leg curls 5*10*1, 7.5*10*1
Standing db calve raises 70*10*3
Leg press calve raises 125*10*1, 145*10*1.
Had the HGH patch on last night and am now half way through my stash. So far I have noticed deeper sleep, vivid dreams, which is something I rarely get and there is an increase recovery time, so I can target the same muscle group again sooner. I have an issue that I am sure is a tiny tear or tendon issue with my lower left bicep inner elbow region that I was hoping the patches may help fix up, so far there has been no change with this. Still 9 patches to go and I'm excited to see what can happen.
Good stuff man! keep up the great workIt was a busy gym tonight after work, but I got in a little earlier so it was all good. Tonight was back and shoulders hypertrophy.
V bar rows 3*40*1, 3*45*1, 3*47.5*3, 3*50*1
Wide lat pulldown 110*10*1, 120*10*1, 120*8*1
V bar cable row 67*10*3
Db row 22.5*15*1, 25*15*1
V bar pulldown 52*15*1, 47*16*1
Db shoulder press 20*12*1, 22.5*10*1, 22.5*8*1
Upright row 20*12*1, 22.5*12*1
Cable lat raises 5*18*1, 5*16*1, 2.5*17*1
Weighted plank 20*30 sec*3
Grabbed the wrong weight for db rows and went to light first up, I should of read the db weight and not its position on the rack. Great pump, and more volume than I have been doing lately.
That is to be expected with any supplement. Alot of times cycling off for a few weeks then starting again will work best. It seems as though you had good results throughout.Here is another 2 updates in the one post. First up is upper strength
Tbar row 52.5*5, 55*5, 57.5*5
Wide lat pulldown 60*10, 65*10, 70*10
Vgrip pulldown 70*10, 77.5*10*2
Bb bench press 87.5*5, 90*5, 92.5*4
Weighted dips 22.5*9, 22.5*7
Db shoulder press 25*8, 7, 22.5*10
Skull crusher 25*8, 25*7, 20*9
Farmers walk 80*60 steps, 85*60 steps*2
Core work.
That was yesterday and this morning was lower strength
Squats 87.5*5, 90*5, 92.5*5
Leg press 180*10, 200*10, 220*10
SLDL 72.5*10*2, 75*10*2
Leg extensions 77.5*10, 85*10*2
Ss
Lying leg curls 40*10, 47.5*9, 47.5*7
Smith machine calve raises 90*10, 100*10*3
Seated calve raises 40*10, 42.5*10*2
I have 2 patches left and will be putting one on Monday night. It has been a good run, but the effect from the patches is not as noticeable compared to when I first started.