Love getting a lat pump. Makes you feel like you're not going to be able to fit through the door on the way out of the gym
Ive always loved doing abs, dont ask me why. But I have been neglecting the transverse abdominis so now i do them after every workout with vacuum exercises.Nice ab work at the end. Hanging leg raises i feel are one of the best ab exercises for me.
I’ve recently started incorporating dumbbell pull overs, and when you really hold that stretch at the peak of the movement, I was surprised how much the lats are activated. I have also been doing the pull over movement with a hammer curl bar. My home gym set up only allows for the dumbbells to go so high, so I loaded up a hammer curl bar for some additional weight to keep progress going. I like to follow pull overs up with some pull ups. That combo crushes me hahaBack Width, Rear Delts And Biceps
Wednesday, 17 February 2021 at 06:56
Elliptical Machine
Set 1: 10:00
Lat Pulldown (Behind The Neck)
Set 1: 13 kg × 12 [Warm-up]
Set 2: 20 kg × 8 [Warm-up]
Set 3: 23,5 kg × 6 [Warm-up]
Set 4: 33,5 kg × 12
Set 5: 28,5 kg × 17
Lat Pulldown (Cable)
Set 1: 23,5 kg × 8 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 33,5 kg × 11
Set 4: 26 kg × 17
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 33,5 kg × 12
Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 42,5 kg × 6 [Warm-up]
Set 3: 57,5 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 10 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 14 kg × 12
Seated Bent Over Reverse Flyes
Set 1: 4 kg × 15
Set 2: 4 kg × 15
Set 3: 4 kg × 15
Set 4: 4 kg × 15
Set 5: 4 kg × 15
Face Pull (Cable)
Set 1: 16,5 kg × 15
Set 2: 16,5 kg × 15
Set 3: 16,5 kg × 15
Concentration Curl (Dumbbell)
Set 1: 4 kg × 12 [Warm-up]
Set 2: 6 kg × 10 [Warm-up]
Set 3: 8 kg × 8 [Warm-up]
Set 4: 10 kg × 16
Close-grip Preacher Ez-bar Curls
Set 1: 5 kg × 10 [Warm-up]
Set 2: 12,5 kg × 13
Bicep Curl (Barbell)
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 12
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Amazing workout yet again. Im really loving this style of training, seems like it suits me perfectly.
When finishing the pullovers i felt some fatigue creeping in, but managed to stay strong thru the entire workout.
I got a mad lat pump already mid first exercise and it stayed until the end!
Yeah its an awesome exercise for the stretch. It can be hard to contract the muscle though so you need some good mind to muscle connection there. Ive not worked up to any weights yet, dont want my shoulders to pop out of the socket because of my ego haha.I’ve recently started incorporating dumbbell pull overs, and when you really hold that stretch at the peak of the movement, I was surprised how much the lats are activated. I have also been doing the pull over movement with a hammer curl bar. My home gym set up only allows for the dumbbells to go so high, so I loaded up a hammer curl bar for some additional weight to keep progress going. I like to follow pull overs up with some pull ups. That combo crushes me haha
I need to start doing vaccum exercises! I really feel that helps the mid section especially if you do them post workout routinely.Ive always loved doing abs, dont ask me why. But I have been neglecting the transverse abdominis so now i do them after every workout with vacuum exercises.
Yeah its something most people dont ever think about i believe. It got a little resurrection when Rich Piana started doing it. But it died off rather quickly i think.I need to start doing vaccum exercises! I really feel that helps the mid section especially if you do them post workout routinely.
Agreed! Rich seemed to be a big believer in doing them post workout or pre bed. Too bad he went so early.Yeah its something most people dont ever think about i believe. It got a little resurrection when Rich Piana started doing it. But it died off rather quickly i think.
Pizza's look good! I'm a ben & jerry's fan through and through. Chocolate chip cookie dough is where it's at. They cookie dough chunks are on point.Back Thickness, Rear Delts And Biceps
Sunday, 21 February 2021 at 09:31
Elliptical Machine
Set 1: 10:00
Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 55 kg × 4 [Warm-up]
Set 4: 62,5 kg × 12
Set 5: 52,5 kg × 17
T Bar Row
Set 1: 10 kg × 10 [Warm-up]
Set 2: 20 kg × 8 [Warm-up]
Set 3: 30 kg × 4 [Warm-up]
Set 4: 40 kg × 12
Set 5: 35 kg × 17
Seated Row (Cable)
Set 1: 35 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 85 kg × 11
V-bar Pulldown
Set 1: 45 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 75 kg × 10
Rack Pull (Barbell)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 70 kg × 4 [Warm-up]
Set 3: 90 kg × 12
Face Pull Straight Bar
Set 1: 45 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15
Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15
Incline Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 12 kg × 6 [Warm-up]
Set 4: 16 kg × 9
Close-grip Preacher Ez-bar Curls
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 15 kg × 13
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 36 kg × 9
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
This is my favourite day of the week. Its my one day off from work and I get to hit back and biceps which is what i love the most to hit. Workout went great, increased all my weights and had an phenomenal pump from start to finish.
Saturday evenings refeed was pretty epic so that helped alot as well.
It started at around 6pm with these two beauties:
View attachment 202717
Then I had this new B&J pint. It was ok but boring, nothing new. Not gonne rebuy that one.
View attachment 202718
I also made a solid dent into the cheesecake!
View attachment 202719
Its hard to say how many calories i got here in total. But i almost felt full!
Fallen "back" in love with pulldownBack Width, Rear Delts And Biceps
Wednesday, 24 February 2021 at 06:59
Elliptical Machine
Set 1: 10:00
Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 38,5 kg × 10
Set 5: 28,5 kg × 18
Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 35 kg × 11
Set 4: 25 kg × 20
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 36,5 kg × 11
Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 60 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 10 [Warm-up]
Set 2: 14 kg × 5 [Warm-up]
Set 3: 16 kg × 12
Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15
Face Pull (Cable)
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Concentration Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 7 kg × 10 [Warm-up]
Set 3: 9 kg × 8 [Warm-up]
Set 4: 12 kg × 15
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 6 [Warm-up]
Set 2: 15 kg × 11
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 11
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Ive really fallen back in love with the Pulldowns behind the neck. Both the contraction and stretch on that one is amazing.
Workouts keep feeling amazing, both strength and pump is great!
Spent my time on the elliptical machine looking at a Bruce Lee documentary on Disney+. They just added a bunch of new stuff on there. Saw all the Die Hard movies and even Conan The Barbarian was on haha.
I’ve been doing a lot of sumo squats lately. For me, it’s not much hamstring activation, but I do feel better activation in glutes and quads. Also I feel my stability is better.Hamstring And Calves
Thursday, 25 February 2021 at 06:55
Elliptical Machine
Set 1: 10:00
Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 39 kg × 19
Sumo Squat
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 50 kg × 6 [Warm-up]
Set 4: 60 kg × 12
Set 5: 50 kg × 20
Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 72,5 kg × 12
Set 4: 55 kg × 20
Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 37,5 kg × 12
Singel Leg Extension
Set 1: 15 kg × 12 [Warm-up]
Set 2: 25 kg × 6 [Warm-up]
Set 3: 32,5 kg × 12
Set 4: 25 kg × 20
Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10
Notes: 3 last sets toes inward
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Felt much more stable on the sumo squat today so technique is getting better. Getting a crazy stretch in the bottom of the movment. But contraction is good as well.
Sumo squat really works my glutes. Almost more than doing lunges.
Im very hamstring dominant, so i really feel my hams even on lunges. So I really need to focus on my glutes firing to get everything i need from the exercises.I’ve been doing a lot of sumo squats lately. For me, it’s not much hamstring activation, but I do feel better activation in glutes and quads. Also I feel my stability is better.
I need to get back to good mornings. I struggle with the mind muscle connection on the lift.
Haha if I lived in the US with all the flavors you guys have over there...That’s an interesting flavor of B&J’s. I haven’t tried that. I rarely stray from Half Baked and Strawberry Cheesecake
Dude this has been an awesome log. It’s not only helped me decide what to use next but it’s motivating - I thought I was dedicated and fairly on track but you take things to another level. Keep it going bro!Chest, Side Delts And Triceps
Friday, 26 February 2021 at 06:56
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 4 [Warm-up]
Set 4: 30 kg × 9
Set 5: 22 kg × 19
Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 67,5 kg × 11
Set 4: 52,5 kg × 18
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 16
Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 14
Set 3: 35 kg × 12
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 5 [Warm-up]
Set 4: 42,5 kg × 11
Set 5: 35 kg × 17
One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 13
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 10 [Warm-up]
Set 2: 7,5 kg × 5 [Warm-up]
Set 3: 10 kg × 10
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Great way to kick this friday off.
Noticing a substantial increase in strength on a couple of the chest exercises.
It can be that im adjusting to going to failure or adapting to the program. The increased calories probably makes a difference as well. But i feel stronger and workouts are awesome. So no complaints here!
Thank you brother i appreciate that! What are you planning? Anabolic Effect?Dude this has been an awesome log. It’s not only helped me decide what to use next but it’s motivating - I thought I was dedicated and fairly on track but you take things to another level. Keep it going bro!
For sure bro! M-Test with AE actually is what I’m currently looking atThank you brother i appreciate that! What are you planning? Anabolic Effect?
Ive been wanting to stack those two myself. Im hoping to be able to start M-Test with my last bottle of AE. I think they will work incredible well together. Hope you decide to put up a log, ill be there day 1!For sure bro! M-Test with AE actually is what I’m currently looking at
I will be logging it, but the results will be skewed -Ive been wanting to stack those two myself. Im hoping to be able to start M-Test with my last bottle of AE. I think they will work incredible well together. Hope you decide to put up a log, ill be there day 1!
Great stack ... although AE by itself imo is one of the best out there .. throwing in Mtest takes it to another levelFor sure bro! M-Test with AE actually is what I’m currently looking at
I am really excited to try both as my body returns to normal, and try to continue to progress.Great stack ... although AE by itself imo is one of the best out there .. throwing in Mtest takes it to another level
I will be logging it, but the results will be skewed -
I’m using it as part of a comprehensive PCT stack as I’m going off a very mild cycle of a pro hormone. It was my second ever cycle, and I think for the foreseeable future I’ll be using natty stacks and seeing where I can go with my diet and training being dialed in.
I’m glad I got this for reference, you have some nice ideas in here that might be worth implementing in my regimen
I dont know much about the hormone scene. But ive seen people using AE and M-Test in a solid PCT succsessfully so that sounds like a great plan.I am really excited to try both as my body returns to normal, and try to continue to progress.
I will likely bridge PCT into a 12 week run of Androgin. The hype is too much to ignore and the possibility of such gains on a natty anabolic can’t be passed up
@TheMrMuscle all of your dietary habits follow the vertical outline?
Thanks man!I like how you pre-exhaust the legs before hitting compound motions. Some good workout and food porn in this log!
I'm the same way. I've been having some hip issues and have started increasing my rep ranges for most leg press motions. I've been going 18+ on the leg press, and the past month I've been doing heavy goblet squats instead of barbell. I feel much better lately and feel like my endurance is going up. I've gone as high as 30 reps and by now can still load it relatively "heavy".I dont know much about the hormone scene. But ive seen people using AE and M-Test in a solid PCT succsessfully so that sounds like a great plan.
My food choices all are in line with the Vertical Diet yes. But ive added in some fermented foods and protein powder (Stan hates those haha).
Thanks man!
Yeah I like feeling a pump when i do my compounds. It also makes it a bit heavier so i dont have to go as heavy!
haha yup stock saying " buy hype sell news "I am really excited to try both as my body returns to normal, and try to continue to progress.
I will likely bridge PCT into a 12 week run of Androgin. The hype is too much to ignore and the possibility of such gains on a natty anabolic can’t be passed up
That’s how I play the market bro, investing/trading is a big interest of minehaha yup stock saying " buy hype sell news "
Yup same hype sellsThat’s how I play the market bro, investing/trading is a big interest of mine
Scalped GME a few times but haven’t held any.Yup same hype sells
While were on the market .. holding any amc or gme VS hedge funds ?
This sounds like me about every evening I need to find a good protein cookie recipe to try out.Im also craving cookies, so maybe there will be some cookies in my future as well!
I think i've seen wandavision on netflix but I have not watched an episode. I may have to check it out (while eating cookies )All this ill be eating while watching the newest episode of WandaVision. Ive said it before, if you havent jumped on this yet you better do it now! Second to last episode dropped yesterday and the show is amazing.
Nice yea pltr was at heavy discount .. I picked up like 60 shares of acic after merger & usps contract ( air Uber )Scalped GME a few times but haven’t held any.
I’m hoping after this correction that PLTR runs
Ice cream is definitely my weakness. I have B&Js Peanut Butter Cup in the freezer now. The Milk & Cookies flavor doesn't last longYeah, i like ice cream.
We dont even HAVE Milk and Cookies here in Sweden. Or my favourite Cherry GarciaIce cream is definitely my weakness. I have B&Js Peanut Butter Cup in the freezer now. The Milk & Cookies flavor doesn't last long
This is the best resource out there, a full seminar Stan did a couple of years back.Do you have any good articles/video/podcast on the vertical diet? I’ve done a bit of research, and while it seems fairly straightforward to implement, there are some foods I wouldn’t want to let go haha. Protein powder, oats, garlic, etc.
Dang that deserves a complaint to B& J!We dont even HAVE Milk and Cookies here in Sweden. Or my favourite Cherry Garcia
Haha its been tried, they give the same stupid answere: "Unfortunately that flavor had to leave us for a while. But maybe our flavor magicians will bring it back some day"... dude... its been 6 years! Im dying here!Dang that deserves a complaint to B& J!