TGR Leaning out with the BPS Super Stack (Vanillean and DC
- Thread starter RegisterJr
- Start date
kenpoengineer
Well-known member
Second this ^^^! Nice work on here, it's paying off! You'll be a new man with your lean body and bionic eyes! Good luck with both.
RegisterJr
Legend
Thanks guys! I have a waaaaays to go, but I'm making steps in the right direction.
RegisterJr
Legend
Yesterday:
Warmup-
Cable Rope Triceps Pushdown 126
Set 1 : 60x12
Set 2 : 80x12
Set 3 : 90x12
|
SS1:
Cable Rope Triceps Pushdown 168
RPD- 4x12 w/ hard flex
No breaks before dip machine
Set 1 : 120x12
Set 2 : 120x11
Set 3 : 110x10
Set 4 : 110x2
Set 5 : 100x10
Set 6 : 90x2
|
Dip Machine 216
MD- 4x 15/12/9/6
Set 1 : 130x15
Set 2 : 150x12
Set 3 : 170x7
Set 4 : 150x2
Set 5 : 180x6
|
SS 2:
Dumbbell Tricep Kickback 35
All pronated-
4x8
Set 1 : 35x0
Set 2 : 30x0 just spent from first SS
Set 3 : 25x8
Set 4 : 25x8
Set 5 : 25x8
Set 6 : 25x8
|
Cable Rope High Pulley Overhead Tricep Extension 150.33
4x12
Set 1 : 110x11
Set 2 : 110x0
--
Set 3 : 100x12
--
Set 4 : 100x10
Set 5 : 90x2
--
Set 6 : 90x13
|
Bicep Warmup-
Dumbbell Zottman Curl 33.33
Slow/controlled
Set 1 : 15x10
Set 2 : 25x10
|
SS1:
Dumbbell Seated Curl 42
4x8 (ran out of time so cut a set off)
Set 1 : 35x6
Set 2 : 35x2
--
Set 3 : 30x8
--
Set 4 : 30x6
Set 5 : 25x2
|
Preacher Curl Machine 93.33
4x10 w/ hard squeeze at top.
Set 1 : 70x10
Set 2 : 60x10
Set 3 : 50x10
|
SS2:
No breaks at all due to time. Crazy pump.
Reverse EZ Bar Curls 75
Set 1 : 50x15
Set 2 : 50x15
Set 3 : 50x15
|
Dumbbell Hammer Curls 35
Both at same time.
--
Set 1 : 35x0
Set 2 : 30x5
Set 3 : 25x4
Set 4 : 20x1
--
Set 5 : 25x10
--
Set 6 : 25x6
Set 7 : 20x4
|
Notes
---------------
TODAY-
SS1:
Smith Machine Bench Press 295
Focused on getting my lats/shoulders involved.
Set 1 : 135x6
Set 2 : 185x7
Set 3 : 225x5
Set 4 : 275x2
Set 5 : 295x1
--DS
Set 6 : 225x7
Set 7 : 135x13
|
Seated Calf Raise 270
Drop Sets with squeeze at top, slow neg--
Set 1 : 180x15
Set 2 : 135x15
Set 3 : 90x15
Set 4 : 45x15
Set 5 : 45x30 (speed)
--
Set 6 : 135x23
Set 7 : 90x15
Set 8 : 45x16
--
Set 9 : 135x17
Set 10 : 90x23
Set 11 : 45x15
--
Set 12 : 90x18
Set 13 : 45x15
Calves were shaking like crazy
|
SS2:
Cable Rope Face Pull 613.33
Set 1 : 80x200 PR by 10# and 20 reps.
Set 2 : 70x181
Set 3 : 60x186
These killed my rear delts and burned like crazy. Sets 1 and 3 I worked the cables from bottom to top, set 2 in reverse. 9 notches (10 on the first by accident), 10x each notch.
|
Smith Machine Reverse Grip Incline Bench Press 189
Set 1 : 135x10 slight incline
Set 2 : 135x12 up one more notch
Felt these in my front delts real good.
|
Notes
Warmup-
Cable Rope Triceps Pushdown 126
Set 1 : 60x12
Set 2 : 80x12
Set 3 : 90x12
|
SS1:
Cable Rope Triceps Pushdown 168
RPD- 4x12 w/ hard flex
No breaks before dip machine
Set 1 : 120x12
Set 2 : 120x11
Set 3 : 110x10
Set 4 : 110x2
Set 5 : 100x10
Set 6 : 90x2
|
Dip Machine 216
MD- 4x 15/12/9/6
Set 1 : 130x15
Set 2 : 150x12
Set 3 : 170x7
Set 4 : 150x2
Set 5 : 180x6
|
SS 2:
Dumbbell Tricep Kickback 35
All pronated-
4x8
Set 1 : 35x0
Set 2 : 30x0 just spent from first SS
Set 3 : 25x8
Set 4 : 25x8
Set 5 : 25x8
Set 6 : 25x8
|
Cable Rope High Pulley Overhead Tricep Extension 150.33
4x12
Set 1 : 110x11
Set 2 : 110x0
--
Set 3 : 100x12
--
Set 4 : 100x10
Set 5 : 90x2
--
Set 6 : 90x13
|
Bicep Warmup-
Dumbbell Zottman Curl 33.33
Slow/controlled
Set 1 : 15x10
Set 2 : 25x10
|
SS1:
Dumbbell Seated Curl 42
4x8 (ran out of time so cut a set off)
Set 1 : 35x6
Set 2 : 35x2
--
Set 3 : 30x8
--
Set 4 : 30x6
Set 5 : 25x2
|
Preacher Curl Machine 93.33
4x10 w/ hard squeeze at top.
Set 1 : 70x10
Set 2 : 60x10
Set 3 : 50x10
|
SS2:
No breaks at all due to time. Crazy pump.
Reverse EZ Bar Curls 75
Set 1 : 50x15
Set 2 : 50x15
Set 3 : 50x15
|
Dumbbell Hammer Curls 35
Both at same time.
--
Set 1 : 35x0
Set 2 : 30x5
Set 3 : 25x4
Set 4 : 20x1
--
Set 5 : 25x10
--
Set 6 : 25x6
Set 7 : 20x4
|
Notes
---------------
TODAY-
SS1:
Smith Machine Bench Press 295
Focused on getting my lats/shoulders involved.
Set 1 : 135x6
Set 2 : 185x7
Set 3 : 225x5
Set 4 : 275x2
Set 5 : 295x1
--DS
Set 6 : 225x7
Set 7 : 135x13
|
Seated Calf Raise 270
Drop Sets with squeeze at top, slow neg--
Set 1 : 180x15
Set 2 : 135x15
Set 3 : 90x15
Set 4 : 45x15
Set 5 : 45x30 (speed)
--
Set 6 : 135x23
Set 7 : 90x15
Set 8 : 45x16
--
Set 9 : 135x17
Set 10 : 90x23
Set 11 : 45x15
--
Set 12 : 90x18
Set 13 : 45x15
Calves were shaking like crazy
|
SS2:
Cable Rope Face Pull 613.33
Set 1 : 80x200 PR by 10# and 20 reps.
Set 2 : 70x181
Set 3 : 60x186
These killed my rear delts and burned like crazy. Sets 1 and 3 I worked the cables from bottom to top, set 2 in reverse. 9 notches (10 on the first by accident), 10x each notch.
|
Smith Machine Reverse Grip Incline Bench Press 189
Set 1 : 135x10 slight incline
Set 2 : 135x12 up one more notch
Felt these in my front delts real good.
|
Notes
RegisterJr
Legend
Yeah, I want a home gym sooo bad, but I don't think I could ever NOT go to the gym.
wasme
Legend
Looking lean bro! Doing a helluva job!
I have a lat tower for my rack.. so able to do most things. I just can't do things like Leg press, and some machines.. which yes does suck lol.
RegisterJr
Legend
Thanks, Freak!
RegisterJr
Legend
I think I'm going to go with the manual/blade surgery. It'll save me as little as $1600 per eye. I can always go back and do the laser portion later if I choose to.
Bad news is I won't be able to lift OR do cardio for a month. I'm thinking I'll do the surgery the first Tuesday after this log is finished. One eye, two weeks off, the another eye and another two weeks off.
Dunno about calories/macros yet.
Maybe 21-2200 avr/daily (45%/40/15)?
Any suggestions?
Bad news is I won't be able to lift OR do cardio for a month. I'm thinking I'll do the surgery the first Tuesday after this log is finished. One eye, two weeks off, the another eye and another two weeks off.
Dunno about calories/macros yet.
Maybe 21-2200 avr/daily (45%/40/15)?
Any suggestions?
RegisterJr
Legend
My BF calipers came in. I tried out the 3-way measurement and it says my BF % is 22. I guessed it was a little less than that....
Maybe I'm doing it wrong. I'll try again in the morning.
Maybe I'm doing it wrong. I'll try again in the morning.
RegisterJr
Legend
Weight: 189.6
Treadmill x10m
Worked up to 9mph sprints
Lying Leg Curls 106.67
60s breaks, left leg leads.
Set 1 : 50x10 2L
Set 2 : 80x10 2L
Set 3 : 40x15 Single Leg (5)
Set 4 : 40x14
Set 5 : 30x15 (10)
Set 6 : 30x15 (8)
# in parenthesis is where I really started feeling the burn.
|
Barbell Squat 357
2-3 WU
Work: stet with a weight you can hit 10, but do 6. Add wt x6, add wight to a hard x6 (couldn't get but 4 on last set, so I did some more)
Set 1 : 45x5
Set 2 : 45x5
WU
Set 3 : 135x5
Set 4 : 225x5
Set 5 : 225x5
Work:
Set 6 : 275x6
Set 7 : 295x6
Set 8 : 315x4 (-2)
Xtra ATG
Set 9 : 275x4
Set 10 : 225x9
|
Leg Press 702
1-2 WU, 3x8 work. Beat last week.
Set 1 : 180x6
Set 2 : 180x8
Set 3 : 540x9
Set 4 : 540x8
Set 5 : 540x8
Beat last week. This last set was hard.
|
Smith Machine Single Leg Split Squat 180
I did smith lunges here like he instructed. I forgot to make my own name in Jefit.
2x10 Work sets
Set 1 : 135x10
Set 2 : 115x10
Burned like crazy. These took everything I had left out.
|
Barbell Stiff-Legged Deadlift 172.5
Supposed to be Smith SLDL, but I felt my smith didn't go low enough. Did these at a deficit...
Set 1 : 115x12
Set 2 : 115x15
Slow sets, fell short the first set.
|
Notes:
I was completely gassed. Meadows knows how to push you. Asking you to beat the week before after destroying your hams is crazy...
Treadmill x10m
Worked up to 9mph sprints
Lying Leg Curls 106.67
60s breaks, left leg leads.
Set 1 : 50x10 2L
Set 2 : 80x10 2L
Set 3 : 40x15 Single Leg (5)
Set 4 : 40x14
Set 5 : 30x15 (10)
Set 6 : 30x15 (8)
# in parenthesis is where I really started feeling the burn.
|
Barbell Squat 357
2-3 WU
Work: stet with a weight you can hit 10, but do 6. Add wt x6, add wight to a hard x6 (couldn't get but 4 on last set, so I did some more)
Set 1 : 45x5
Set 2 : 45x5
WU
Set 3 : 135x5
Set 4 : 225x5
Set 5 : 225x5
Work:
Set 6 : 275x6
Set 7 : 295x6
Set 8 : 315x4 (-2)
Xtra ATG
Set 9 : 275x4
Set 10 : 225x9
|
Leg Press 702
1-2 WU, 3x8 work. Beat last week.
Set 1 : 180x6
Set 2 : 180x8
Set 3 : 540x9
Set 4 : 540x8
Set 5 : 540x8
Beat last week. This last set was hard.
|
Smith Machine Single Leg Split Squat 180
I did smith lunges here like he instructed. I forgot to make my own name in Jefit.
2x10 Work sets
Set 1 : 135x10
Set 2 : 115x10
Burned like crazy. These took everything I had left out.
|
Barbell Stiff-Legged Deadlift 172.5
Supposed to be Smith SLDL, but I felt my smith didn't go low enough. Did these at a deficit...
Set 1 : 115x12
Set 2 : 115x15
Slow sets, fell short the first set.
|
Notes:
I was completely gassed. Meadows knows how to push you. Asking you to beat the week before after destroying your hams is crazy...
thebigt
Legend
My BF calipers came in. I tried out the 3-way measurement and it says my BF % is 22. I guessed it was a little less than that....
Maybe I'm doing it wrong. I'll try again in the morning.
judging by your pic i would have guesstimated at around 17%bf....the important thing is to be consistant. if you keep trying different methods results will be skewed. so, play around until you find a way you feel comfortable with, then stick to it!!!
btw-i see nice progress in your pic!!!
RegisterJr
Legend
Thanks!
I think it says to grab ahold of 2"-3", but I squeezed together at least 6" on the abdominal area. I'll look for some videos on it to make sure I get it right. I too was thinking 17-18%.
thebigt
Legend
lol...yup, i thought 22 was pretty high!!!
RegisterJr
Legend
Thanks bro!
Yeah, she's liking the changes and it motivates her to WO too. I don't have any contests, but I think I may aim for a <10% before I stop.
thebigt
Legend
10% is doable, imo!!!
RegisterJr
Legend
I know it is. I can do it if the month off doesn't put me back too far.
Never had abs. Would love to, even if I don't keep them.
McCrew530
Well-known member
Nice dude its goals like that that keep you motivated, and you certainly cant be mad if the significant other is trying to keep up with you. Thats a nice little side effect.
McCrew530
Well-known member
Just remember abs are more about diet than anything else.
RegisterJr
Legend
I heard that. If I don't slip up it'll be there soon. I've been pretty consistent, IMO.
thebigt
Legend
lol....i will vouch for that...you and i have been on a similar path of supplements for awhile now and i have followed your progress. you are for real!!!
i am pulling for you!!!
RegisterJr
Legend
McCrew530
Well-known member
Consistency is key for sure.
thebigt
Legend
once the snow is gone...starting a new business has been taking up too much of my time to commit to a log, i am just randomly posting as time allows. after snow it will be springtime and time to start landscaping and mowing....so it might be awhile, lol.
RegisterJr
Legend
Nothing wrong with that. Income first, after family.
thebigt
Legend
the family has to eat, lol....but you are right, i agree 100%...family 1st!!!
btw-i don't know how much time i can devote to it, but i went ahead and started a log.
RegisterJr
Legend
Same weight this morning, oddly. I pounded some fude last night. Around 2,800 cals. I figured I'd be bloated.
Dunno what's on today plate. Eating at a large deficit fo sho. Maybe running. Maybe rowing. Maybe just rest...
Dunno what's on today plate. Eating at a large deficit fo sho. Maybe running. Maybe rowing. Maybe just rest...
wasme
Legend
Getting caught up here.. I agree with these guys, no way your are at 22%... solid work as always.
Sucks about the month off...but it is only a month. When I had my gall bladder out.. was a month before I could do cardio and almost 2 before lifting - and was ok. You are in a groove so the time off will not do too much damage.
Sucks about the month off...but it is only a month. When I had my gall bladder out.. was a month before I could do cardio and almost 2 before lifting - and was ok. You are in a groove so the time off will not do too much damage.
thebigt
Legend
agreed...as we get older we have more reasons to need time away, just makes coming back that much sweeter....absence makes the muscles grow fonder, lol.
RegisterJr
Legend
I agree also, but it doesn't make it any easier. I just know how hard it can be to lose motivation to WO when you don't do it. I also won't be able to afford any meal mistakes if if I don't want to lose any ground.
RegisterJr
Legend
Man, I slept like hell last night. Just like I was doing the end of last year.
I took Niacin before bed (I've been doing this for about a week with no issues) and woke up a few times really thirsty and flush-feeling; and I had a greasy cheat meal yesterday. Fried wings from Publix.
I'm thinking it was the fried food, but I'm not sure.
I think I'm going to start doing 3/1-2/1. Maybe not immediately, but coming back from surgery. I'm tired of feeling so drawn down at the end of the week, and there really is no reason to WO 6/1. Especially with this routine.
Cals this week will be 2100-2300/daily. Lower end first few days because of my increase in cals yesterday, then pushed up Wed on.
I'm noticing the DCP 2.0 is getting low. I'm not sure how many days I have left, but my review will more than likely be before the week is over with before/after pics. I have been very impressed, and these products have exceeded my expectations. I've never taken a thermo or ft burner that didn't have the caffeine/yohimbe rush. That makes it even more effective IMO, expanding the time frame in which the products can be taken.
I took Niacin before bed (I've been doing this for about a week with no issues) and woke up a few times really thirsty and flush-feeling; and I had a greasy cheat meal yesterday. Fried wings from Publix.
I'm thinking it was the fried food, but I'm not sure.
I think I'm going to start doing 3/1-2/1. Maybe not immediately, but coming back from surgery. I'm tired of feeling so drawn down at the end of the week, and there really is no reason to WO 6/1. Especially with this routine.
Cals this week will be 2100-2300/daily. Lower end first few days because of my increase in cals yesterday, then pushed up Wed on.
I'm noticing the DCP 2.0 is getting low. I'm not sure how many days I have left, but my review will more than likely be before the week is over with before/after pics. I have been very impressed, and these products have exceeded my expectations. I've never taken a thermo or ft burner that didn't have the caffeine/yohimbe rush. That makes it even more effective IMO, expanding the time frame in which the products can be taken.
RegisterJr
Legend
Week 3, Day 2: Chest and Shoulders
Log later...
This is the most sore I remember my chest being in a long time.
Log later...
This is the most sore I remember my chest being in a long time.
RegisterJr
Legend
Just trying it out. It's supposed to be good for the heart an blood flow, and supposedly increases vascularity during workouts. I figured my system would be well saturated taking it before bed since I workout so early.
Open to digestion a though. I'm new to even taking it...
Edit: Open to SUGGESTION
RegisterJr
Legend
Leverage Incline Chest Press 261.6
2-3 W/U sets
4 Work Sets, 10, 8, 6, then same weight x6/dropx6/dropx6
60s Break between sets
Set 1 : 98x10
Set 2 : 98x10
Set 3 : 98x10
Set 4 : 148x10
Set 5 : 188x8 PR
Set 6 : 218x6 PR (had another left in me)
Set 7 : 218x6
Set 8 : 168x6
Set 9 : 148x8
|
Barbell Incline Bench Press 222
4x6(difficult), 60 s breaks
Set 1 : 185x6
Set 2 : 185x4
Set 3 : 165x6
Set 4 : 165x6
These were difficult. I already had a crazy pump and my chest was already sore.
|
Barbell Bench Press 202.5
3x15, as wide as my grip would allow, touch chest but don’t lock out.
60s Breaks
Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x9 drop
Set 3 : 115x7
^ More crazy pumps.
|
Stretch Push-ups 1.4
4xFailure, do 10x over and back bands in between.
Set 1 : 1x12
Set 2 : 1x12
Set 3 : 1x11
Set 4 : 1x8
Started hurting at this point.
|
Meadows Wide OHP 86.67
Did only two sets but 3 were requested. Also, these were supposed to follow the machine press, but some dude was squatting (sitting) on it.
Done with +10x bands
Set 1 : 65x10
Set 2 : 55x11
|
Machine Shoulder Press 136.67
+10x bands
Palms facing each other
No breaks here. machine, band, mach, band, etc.
Set 1 : 100x11
-
Set 2 : 80x8 drop
Set 2 : 60x3
-
Set 3 : 70x7 drop
Set 3 : 50x5
Also did 2x rear delt raises w/ DB’s + O/B bands, but didn’t have time to log. 30#x12/10 I believe.
I didn't feel like I got the shoulder work I wanted, but the little rests destroyed my chest.
2-3 W/U sets
4 Work Sets, 10, 8, 6, then same weight x6/dropx6/dropx6
60s Break between sets
Set 1 : 98x10
Set 2 : 98x10
Set 3 : 98x10
Set 4 : 148x10
Set 5 : 188x8 PR
Set 6 : 218x6 PR (had another left in me)
Set 7 : 218x6
Set 8 : 168x6
Set 9 : 148x8
|
Barbell Incline Bench Press 222
4x6(difficult), 60 s breaks
Set 1 : 185x6
Set 2 : 185x4
Set 3 : 165x6
Set 4 : 165x6
These were difficult. I already had a crazy pump and my chest was already sore.
|
Barbell Bench Press 202.5
3x15, as wide as my grip would allow, touch chest but don’t lock out.
60s Breaks
Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x9 drop
Set 3 : 115x7
^ More crazy pumps.
|
Stretch Push-ups 1.4
4xFailure, do 10x over and back bands in between.
Set 1 : 1x12
Set 2 : 1x12
Set 3 : 1x11
Set 4 : 1x8
Started hurting at this point.
|
Meadows Wide OHP 86.67
Did only two sets but 3 were requested. Also, these were supposed to follow the machine press, but some dude was squatting (sitting) on it.
Done with +10x bands
Set 1 : 65x10
Set 2 : 55x11
|
Machine Shoulder Press 136.67
+10x bands
Palms facing each other
No breaks here. machine, band, mach, band, etc.
Set 1 : 100x11
-
Set 2 : 80x8 drop
Set 2 : 60x3
-
Set 3 : 70x7 drop
Set 3 : 50x5
Also did 2x rear delt raises w/ DB’s + O/B bands, but didn’t have time to log. 30#x12/10 I believe.
I didn't feel like I got the shoulder work I wanted, but the little rests destroyed my chest.
kenpoengineer
Well-known member
Chest and shoulders are probably sore as $&@ now! Holy Mackeral! Congrats on the PRs!
RegisterJr
Legend
Thanks Mark! My chest isn't as bad now, but I should be sore tomorrow for sure. May do another shoulder workout later in the week to catch up what I skipped.
I'm liking the Meadows routine a lot.
RegisterJr
Legend
Ended today at 2,383 with 296/185/50 and 41g fibers. My fats were a little higher than I wanted, but my wife forced me to finish off the blue cheese crumbles:
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RegisterJr
Legend
Have you looked into the next one yet?
wasme
Legend
Yep going to start Reactive Pump. Consolidating it all into one word document when I get back to work on Thursday...so will be ready to roll as early as the weekend.
RegisterJr
Legend
wasme
Legend
Funny you say that. My email readily accepts word docs.
:bigok:
RegisterJr
Legend
No, No, No.
Right before bed I had that feeling you get right before you think you're going to vomit:
Tight chest, extra saliva in the mouth, etc. So I took some pepto and all seemed ok.
I have a smaller version of that same feeling this morning, my stomach is in knots, and I feel as tired as I normally do by Thursday.
This better be nothing. I may only have a week to a week and a half to lift before surgery,
_________
In other news, I was putting my shoes on in the dark this morning and slammed my left eye down on the kitchen counter. If it blackens I'm going to get Simon for domestic violence. I think that's caused by the female more often than not in Canada.
No weigh-in this morning. Aiming low on cals today.
Back day! Hopefully I finish all the exercises.
Right before bed I had that feeling you get right before you think you're going to vomit:
Tight chest, extra saliva in the mouth, etc. So I took some pepto and all seemed ok.
I have a smaller version of that same feeling this morning, my stomach is in knots, and I feel as tired as I normally do by Thursday.
This better be nothing. I may only have a week to a week and a half to lift before surgery,
_________
In other news, I was putting my shoes on in the dark this morning and slammed my left eye down on the kitchen counter. If it blackens I'm going to get Simon for domestic violence. I think that's caused by the female more often than not in Canada.
No weigh-in this morning. Aiming low on cals today.
Back day! Hopefully I finish all the exercises.
RegisterJr
Legend
Thanks Pete! Hit one today too!
pete8407
Well-known member
Nice
RegisterJr
Legend
Meadows Row 146.67
Do the same you did last week, but beat it. 3x10 instead of 3x8.
Set 1 : 50x10
Set 2 : 75x10
Set 3 : 110x10 PR
Set 4 : 100x10
Set 5 : 100x11
Set 6 : 50x15 did extra slow controlled reps
Last week did 110/100/95x8/8/8
|
Smith Machine Bent Over Row 239.17
Put smith at mid-shin, and do pause reps. Up to abs, hold, down, then pause. 3x8
Set 1 : 135x8
Set 2 : 185x8
-- drop set
Set 3 : 205x5
Set 3 : 185x8
205 was too heavy for 8. Smith machine only went as low as my knees.
|
Close Grip Chin Up 1.23
3xFailure
Hopefully you get 3x8-12
Set 1 : 1x7
Set 2 : 1x4
Set 3 : 1x4
Each set I tried for more but don't get all the way up. Was close to 8/5/5
|
Barbell Bent Arm Pullover 84
Lay full body on bench, bring DB only up to forehead hight.
Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12
I think the last set was the only accurate one. The first two I brought up over my body. The last, the range of motion was much smaller, but MUCH harder. Lats were on fire. I'll get these right...
Barbell Shrug 337.5
Hold for a second at the top.
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 185x15
Did 1 extra drop set of DB rows and one drop set of BTH lat pull downs.
|
Notes:
Lats were officially destroyed. 60s breaks on all sets, and may have had time to do abs but I spent some time on the phone helping my wife with her computer.
Do the same you did last week, but beat it. 3x10 instead of 3x8.
Set 1 : 50x10
Set 2 : 75x10
Set 3 : 110x10 PR
Set 4 : 100x10
Set 5 : 100x11
Set 6 : 50x15 did extra slow controlled reps
Last week did 110/100/95x8/8/8
|
Smith Machine Bent Over Row 239.17
Put smith at mid-shin, and do pause reps. Up to abs, hold, down, then pause. 3x8
Set 1 : 135x8
Set 2 : 185x8
-- drop set
Set 3 : 205x5
Set 3 : 185x8
205 was too heavy for 8. Smith machine only went as low as my knees.
|
Close Grip Chin Up 1.23
3xFailure
Hopefully you get 3x8-12
Set 1 : 1x7
Set 2 : 1x4
Set 3 : 1x4
Each set I tried for more but don't get all the way up. Was close to 8/5/5
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Barbell Bent Arm Pullover 84
Lay full body on bench, bring DB only up to forehead hight.
Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12
I think the last set was the only accurate one. The first two I brought up over my body. The last, the range of motion was much smaller, but MUCH harder. Lats were on fire. I'll get these right...
Barbell Shrug 337.5
Hold for a second at the top.
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 185x15
Did 1 extra drop set of DB rows and one drop set of BTH lat pull downs.
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Notes:
Lats were officially destroyed. 60s breaks on all sets, and may have had time to do abs but I spent some time on the phone helping my wife with her computer.