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Nah all good mate. I'm interested to here what the fishing is like over there. Would be good protein source for @vanlife_gymbum if he could get it going.Sorry @waggat we kinda hijacked your thread
100%!! And its fun too haha
Workout yesterday morning.
Day 3 of de-load. Really focused on slow movements and feeling the muscle work.
It's nice to workout with chasing numbers / PR's etc.
20 min incline treadmill
10 min yoga style stretching
18/10/25 - Pull day
Straight arm pull down with rope (lb)
Warmup, 40x12, 47.5x11
Tbar row (kg excl bar)
Warmup, 30x12, 40x12, 50x11
HS One arm iso row (kg each side)
Warmup, 50x12, 65x11
Incline bench rear delt (kg each)
6x14, 7x12
Partials
10x20
Cable hammer curl (kg)
Warmup, 20x12, 25x10
Preacher curl machine (kg)
Warmup, 25x12, 30x10
20 min incline treadmill
Day 3 of de-load. Really focused on slow movements and feeling the muscle work.
It's nice to workout with chasing numbers / PR's etc.
20 min incline treadmill
10 min yoga style stretching
18/10/25 - Pull day
Straight arm pull down with rope (lb)
Warmup, 40x12, 47.5x11
Tbar row (kg excl bar)
Warmup, 30x12, 40x12, 50x11
HS One arm iso row (kg each side)
Warmup, 50x12, 65x11
Incline bench rear delt (kg each)
6x14, 7x12
Partials
10x20
Cable hammer curl (kg)
Warmup, 20x12, 25x10
Preacher curl machine (kg)
Warmup, 25x12, 30x10
20 min incline treadmill
Nice bro, are you feeling better taking it a bit easy for three days? I need at least that for any noticeable "rest gains"
Hey mate, yeah I definitely am hey. I think even mentally I'm feeling refreshed. Sometimes I worry a bit about chasing performance. It's nice just to go in and focus on the movements. Sleep has been much better as well, although the CBD is likely helping in that regard.
Really keen to get back at it. Still a 2 deload days and a rest day to go though.
Still a solid session even though your not chasing prs,cardio on both ends keeping everything moving,your body will thank you for the stretching,so underrated but a must in my opinion
Thanks mate. Yeah I have to do the stretching as much as possible hey. Am mostly at the desk for my job now which sucks. If I don't do it I start having lower back issues and start struggling with form for squats etc.
Man I absolutely feel that. I'm totally the same way. Having to think and plan was a barrier for me, the times when I just flagged that and went in and just did it were great. That's why I do that there machine in a row routine with biceps curls machine, chest press then shoulder press.
Smashes in my upper body and requires no thinking. I went to the gym at midnight after a big day yesterday and only did that. 3 sets of 12 each then I went home. My lower body was knackered from 28k steps but upper was good enough for that
Awesome bro, glad it's working! Its a great alternative to tons of medications that are way more harsh or toxic or addictive or whatever and safe as houses. No problems with long term use IMHO.
I might give it another try for joint pain and other stuff like that, and try topical application too. I only tried it for sleep and it didn't help with that but it has many uses. Have you heard Dorian Yates talking about CBD and RSO oil and medical cannibis in interviews form recent years?
Haha I know that feeling man.. I have to go for walks all the time now else I get restless but the rest will atcually lead to the most gains all up, and always hear Mike Mentzer and Dorian Yates quotes in my head and do rest. Never regret it. You'll come back even stronger
Also these days and this data will be valuable for you in the future once you've forgotten about this past week, just a quick summary at the end of the week would be useful for tou I recon. You could just have a couple of bullet points each day in your notes app then tidy it all up into an entry at the end of the week
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day 3 is going well
and the yoga is smart will help you really loosen up.CBD will help sleep a lot, you stacking it with other supps prebed? @waggat
Yeah I'm going to taper off the Zoloft as well so I think it will help with anxiety too.Man I absolutely feel that. I'm totally the same way. Having to think and plan was a barrier for me, the times when I just flagged that and went in and just did it were great. That's why I do that there machine in a row routine with biceps curls machine, chest press then shoulder press.
Smashes in my upper body and requires no thinking. I went to the gym at midnight after a big day yesterday and only did that. 3 sets of 12 each then I went home. My lower body was knackered from 28k steps but upper was good enough for that
Awesome bro, glad it's working! Its a great alternative to tons of medications that are way more harsh or toxic or addictive or whatever and safe as houses. No problems with long term use IMHO.
I might give it another try for joint pain and other stuff like that, and try topical application too. I only tried it for sleep and it didn't help with that but it has many uses. Have you heard Dorian Yates talking about CBD and RSO oil and medical cannibis in interviews form recent years?
Haha I know that feeling man.. I have to go for walks all the time now else I get restless but the rest will atcually lead to the most gains all up, and always hear Mike Mentzer and Dorian Yates quotes in my head and do rest. Never regret it. You'll come back even stronger
Also these days and this data will be valuable for you in the future once you've forgotten about this past week, just a quick summary at the end of the week would be useful for tou I recon. You could just have a couple of bullet points each day in your notes app then tidy it all up into an entry at the end of the week
Haven't heard DY talk about it. What's he say?
When you talk about the data from these deloads, do you mean makes notes on how I feel to refer to in the future etc?
Yeah pre-bed I take magnesium glycinate, zinc, ashwagandha and a sleep supp that has valerian, chamomile, hops and passion flower. Also have melatonin here I take sometimes.day 3 is going well
CBD will help sleep a lot, you stacking it with other supps prebed? @waggat
Food yesterday. Was a bit all over the place as I went to dinner.
Dinner was at a restaurant. Tried to keep it clean. Had one thing that was chicken and rice and then topped it up with some teriyaki chicken. Just realised I forgot to take photos so will have to make do with ones from their website.
Dinner was at a restaurant. Tried to keep it clean. Had one thing that was chicken and rice and then topped it up with some teriyaki chicken. Just realised I forgot to take photos so will have to make do with ones from their website.
Still a solid effort bro,getting it in is all that matters,I wouldn't sweat the eating out ,fark it looked good but still clean nothing wrong with an off plan day,ive got one coming up on Sunday for the ufc with the lads,keep up the grind
Thanks mate! You back from site around then? Must be an awesome feeling getting home each time. I've been to a decent number of mine sites but only ever for a few days here and there. Never done long term FIFO.
Profile pic looks awesome BTW.
Fly back home on Wednesday morning my dude,it is a good feeling,although it's a grind,coming off nights usually 24 hrs no sleep by time get home n settled
Food yesterday. Ended up a bit high on carbs and a bit low on protein.
Dinner was beef brisket. It's the first time I've made it. Tasted awesome but didn't hold together when I cut it like the recipe said it would. It said to slow cook on low for 10 hours whereas I did it on high for 8. Still.... Will make it again for sure.
Dinner was beef brisket. It's the first time I've made it. Tasted awesome but didn't hold together when I cut it like the recipe said it would. It said to slow cook on low for 10 hours whereas I did it on high for 8. Still.... Will make it again for sure.
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LevButlerov
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Taper off zoloft thats a smart move, just go slow. That stuff is bad for you and doesn't do anything long term, just makes you more depressed. @waggat
Yeah g taper off slow as,no rush,I taper till I was on bare minimum but milked that for as long as I needed to
Watch your sugar intake if you can keep it real low,I found cheat days or high sugar wld lead to episodes,u got this bro
I love my brisket like that over some rice. Mix it all up and you barely have to chew lol. Very efficient haha
Thanks mate. Yeah will do. Was planning to go 2 out of 3 days then every second day then every third day.
As @LevButlerov said, I've been on it that long it's probably not doing anything anyway.
Yeah will be making it again. Super easy... Just check in the slow cooker with a herb/spice rub and some sauce. Family loved it as well so bonus.
Brisket is always good, even when its not so good haha...
Just wanted to mention that when I started on methadone and antabuse they went through everything I took and made me stop Valerian root as it's liver toxic. The rest of your list and also with lemon balm was what I made sleep tea from. Chamomile is pretty amazing stuff too
I was surprised by that and had been using valerian in large doses for more than a decade. Even made vape juice from it and mixed that with cbd for night time. I atcually grew a big load of it at my cabin in Australia, this is one of my patches if you wondered what it looks like, they were two years old in this pic:
Hey mate. I'm sure I've seen a few negative mentions of valerian now hey.Just wanted to mention that when I started on methadone and antabuse they went through everything I took and made me stop Valerian root as it's liver toxic. The rest of your list and also with lemon balm was what I made sleep tea from. Chamomile is pretty amazing stuff too
I was surprised by that and had been using valerian in large doses for more than a decade. Even made vape juice from it and mixed that with cbd for night time. I atcually grew a big load of it at my cabin in Australia, this is one of my patches if you wondered what it looks like, they were two years old in this pic:
View attachment 131590
Did I see you mention you were living around the glass house mountains at one stage? I'm in Brisbane so not too far from there.
@waggat that looks like a fancy restaurant. never seen anything like that. must be a good place you went to
Oh mean! Yeah that place is on the top of Mt Mee, about 40km from glasshouse I think, I could see it on my drive, my kid lived in Coloundra but my job was atcually in Sydney so I did two weeks remote from the cabin then two weeks in Sydney.
I could drive to the train station in Caboolture in about 40 mins then and hour twenty to Brisbane. The view of glasshouse from the road was always cool:
I only rented the place but apart from the site they leveled to fit the shipping container cabin I could do whatever wanted, so I dug garden beds by with a mattock over most of the 5 acres because it was down to the rock and clay, then filled them up with organic shit from the rainforest. Like an underground version of the German Hugelkulture mound technique:
This is a side view from the fence line or my property Boarder, nice and stealth but there were no roads, had to drive my old starlet over paddocks
Don't have many photos of the view but I could see Bribie Island and stuff
Did all my cooking and made bone broth on this Dutch oven and pot belly stove:
Trying to figure out a way to replicate this with beach fires. Gonna move to bone broth and organ meat soon, the @stevesmi True Carnivore Diet
There was a couple of catches tho, the owner was a hoarder of ANIMALS and had like 15 dogs and all sorts of exotic rescue animals but the biggest one for me was I had to feed these fucking things every day because their paddock was on the other side of mine so my options were either to feed them (hand feed a loaf of bread each) or have people crossing my gardens every day
Then I lost my license drink driving and that was the end of that.
I really miss Australia, might have to move back if I can't sort nice gear out here!
if the drugs were legalized, taxed and then the tax dollars used to help people that needed help. it definitely would cut down on a lot of crime. and help people that needed it
Man that place looks awesome hey. Must have been nice living that way, growing food etc.Oh mean! Yeah that place is on the top of Mt Mee, about 40km from glasshouse I think, I could see it on my drive, my kid lived in Coloundra but my job was atcually in Sydney so I did two weeks remote from the cabin then two weeks in Sydney.
I could drive to the train station in Caboolture in about 40 mins then and hour twenty to Brisbane. The view of glasshouse from the road was always cool:
View attachment 131603
I only rented the place but apart from the site they leveled to fit the shipping container cabin I could do whatever wanted, so I dug garden beds by with a mattock over most of the 5 acres because it was down to the rock and clay, then filled them up with organic shit from the rainforest. Like an underground version of the German Hugelkulture mound technique:
View attachment 131605
This is a side view from the fence line or my property Boarder, nice and stealth but there were no roads, had to drive my old starlet over paddocks
View attachment 131604
Don't have many photos of the view but I could see Bribie Island and stuff
View attachment 131606
Did all my cooking and made bone broth on this Dutch oven and pot belly stove:
View attachment 131607
Trying to figure out a way to replicate this with beach fires. Gonna move to bone broth and organ meat soon, the @stevesmi True Carnivore Diet
There was a couple of catches tho, the owner was a hoarder of ANIMALS and had like 15 dogs and all sorts of exotic rescue animals but the biggest one for me was I had to feed these fucking things every day because their paddock was on the other side of mine so my options were either to feed them (hand feed a loaf of bread each) or have people crossing my gardens every day
View attachment 131602
Then I lost my license drink driving and that was the end of that.
I really miss Australia, might have to move back if I can't sort nice gear out here!
Did you have to work when you were there or did you do like 2 on 2 off or something?
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I hope 1 day that's the case
Nah had to work... though mu definition of work often differs from that of most employers
The only thing was the two weeks in Sydney a month, so there were a lot of problems from a self sufficiency point of view but I learnt a shipload about peramaculture and gained a bunch of other skills too. The cooking I was doing was pretty good too, want to try eat like that again now just using thr farmers market ans butchers.
And now I wanna plate lol
Beef brisket is always looking really good. @waggat I think it's a more fatty cut of beef, although I'm not necessarily an expert on that. How do you digest it?
@waggat Bros. that some good looking food right there!! Looks super fancy.. But I can tell they do a good job making it as healthy as possible.
that is a solid meal. as long as the carbs are clean that is all that matters. keep up the grind ! @waggat
Hey mate, yeah I think it is a fattier cut. I think I digest most things alright. Except oats unfortunately. They make me bloated and give me gas.
Workout yesterday.
Second last de-load workout. Was a good leg workout with nice controlled reps and feeling the muscles working.
20 min incline treadmill
10 min yoga style stretching
20/10/25 - Legs
Leg extension (lb)
warmups, 175x15, 210x13
Leg press (kg)
1xwarmup, 120x15, 160x14, 200x13
Back extension (kg)
Warmup, 16x13, 30x12
Walking lunges (kg each hand)
10x12, 16x11
Seated calf (lb)
Warmup, 30x13, 40x12
Dead bugs
Planks
Pallof press
20 min incline treadmill
Second last de-load workout. Was a good leg workout with nice controlled reps and feeling the muscles working.
20 min incline treadmill
10 min yoga style stretching
20/10/25 - Legs
Leg extension (lb)
warmups, 175x15, 210x13
Leg press (kg)
1xwarmup, 120x15, 160x14, 200x13
Back extension (kg)
Warmup, 16x13, 30x12
Walking lunges (kg each hand)
10x12, 16x11
Seated calf (lb)
Warmup, 30x13, 40x12
Dead bugs
Planks
Pallof press
20 min incline treadmill
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Yea it's a fatty cut but you can trim it yourself or ask the butcher to trim it if you want it leaner. It definitely needs the fat in a slow cooker tho
You might be losing fat and adding muscle bro. Let's see some pics!!!
Yeah I guess that was my original plan. Based on where I started I though a more aggressive cut unnecessary and a waste? of my first cycle. I suppose I'm just being impatient... Seeing all these other pics around here with abs popping etc.
Once you start you will just keep shaving now hahaha... weight loss is pretty steady bro and is still coming off so maybe dont change until it stalls or there is no visible changes? Photos will tell brotherOh... I also shaved my stomach and chest in preparation for the update photos. First time I've ever done that. Looks so strange to me. I need abs to make it look more normal.
Don't get caught up in that bro. Comparison is the thief of joy. That's actually why my name is BeMe. Just focus on being yourself. You're on your journey doing your thing.
With peds if you're not competing I don't think an aggressive approach is ever the right move. Keeping your long term health top of mind is critical. Smooth and steady. Stay consistent. You will get what you want.
@waggat the food does look really good though
Workout yesterday.
Final day of a de-load week (today is a full rest day). Can't wait to get back to it tomorrow.
20 min incline treadmill
10 min yoga style stretching
21/10/25 - Push
Incline BB press (kg)
Warmup, 45x12, 52.5x10
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x12
Db lateral - straight arm (kg each side)
Warmups, 10 x 12, 12.5 x 10
Db shoulder press (kg db's)
Warmup, 17.5 x 12, 22.5 x 10
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12
Close grip smith (kg +bar)
Warmup, 50x 11, 62.5x 10
20 min incline treadmill
Final day of a de-load week (today is a full rest day). Can't wait to get back to it tomorrow.
20 min incline treadmill
10 min yoga style stretching
21/10/25 - Push
Incline BB press (kg)
Warmup, 45x12, 52.5x10
Incline cable fly (kg each side)
Warmup, 7.5x12, 10x12
Db lateral - straight arm (kg each side)
Warmups, 10 x 12, 12.5 x 10
Db shoulder press (kg db's)
Warmup, 17.5 x 12, 22.5 x 10
Cable pushdown (kg)
Warmup, 25.5x13, 30.5 x 12
Close grip smith (kg +bar)
Warmup, 50x 11, 62.5x 10
20 min incline treadmill
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Good close to deload week, incline and smith press to finish right.
Yoga stretch and treadmill was smart recovery, you’ll hit it strong once full training resumes tomorrow. @waggat
Nice to see the deload finish out, i always feel 10x better, more recovered and find most my weight increase too
Nice looking workout too bro
@waggat food is looking bomb!
Thanks mate. Yeah definitely feel refreshed and keen as to hit it hard now. Sleep has been much better as well.Nice to see the deload finish out, i always feel 10x better, more recovered and find most my weight increase too
Nice looking workout too bro
Holy shit bro are those abs I see. Way to go!
You're starting the shape up nice. Losing fat while adding muscle at the same time. Perfect! Arms of grown for sure, and look much nicer. Starting to get some vascularity there too. This is an awesome update shit @waggat
Thanks mate! Yeah it is definitely encouraging to see the abs start to show.
You're making amazing progress already. You shouldn't get down comparing yourself to others. You got a lot to be proud of right here. Progress takes time bro. Be patient cuz you're definitely on the right track
Sorry brother i must have missed these! Wow legend, huge difference, chest is nice and thick, delts popping past the biceps, clear visible abs too! Even your vmo's starting to pop. Well done mate
surely your happy to see this Progress photos are the best to remind us of the direction we are head and that everything is on the right track. Its hard getting caught up day today thinking were are just seeing the same thing when its simply not true.
Show up each day, work hard and consistency will continue to bring these amazing changes and results.
Again bro well done and looking great!
Yep sounds good. Thanks mate.
Thanks for the feedback mate! Maybe just the de-load week getting me down. I could previously see some good changes in leanness and muscle gain. Back at it now and hyped for more going forward!Sorry brother i must have missed these! Wow legend, huge difference, chest is nice and thick, delts popping past the biceps, clear visible abs too! Even your vmo's starting to pop. Well done mate
Progress photos are the best to remind us of the direction we are head and that everything is on the right track. Its hard getting caught up day today thinking were are just seeing the same thing when its simply not true.
Show up each day, work hard and consistency will continue to bring these amazing changes and results.
Again bro well done and looking great!
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Thanks mate and thanks for all your help getting things dialled in!
Pulling in nicely g
Abs starting to pop and reveal the hard work
hot boy summer
Keep the pace baby lets go
Bro your food variety is killer,makes me contemplate carnivore haha
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Thanks mate!Pulling in nicely g
Abs starting to pop and reveal the hard work
hot boy summer
Keep the pace baby lets go
Hell ya bro. Make your wife jealous on the beach hahaPulling in nicely g
Abs starting to pop and reveal the hard work
hot boy summer
Keep the pace baby lets go
Yessssir - meals look amazing!
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Put up side by sides with the start for comparisons
@waggat this is looking good man! the physique looks on point. big improvements
It's amazing how good sleep can really change you both mentally and physically. It's an absolute necessity to have quality sleep. @waggat
bros hell yeah. look at my log @waggat you and me similar in that way. abs starting to show for me too
@waggat the key thing with you is you've allowed the evil family to help you and you've been open to suggestions. That means that you really take this seriously and you want to be your best. I respect that for sure.
when you deload with weights. then up your cardio. but do low impact cardio @waggat
Thanks mate!
Definitely need to do this. Will get it sorted this weekend.
Yeah I notice a big difference if I go under about 6.5 hours. If I have a few days in a row like that then I struggle. It's heaps better now though after the de-load and also using CBD oil.
Thanks heaps mate. Yeah the people here are awesome. It's really helpful to be able to see what other people are doing in their logs. You can learn so much.
Hey mate, yep that makes sense for sure. Will implement that next time.
Workout from yesterday.
First day back after de-load and felt really good. Took the chance to set new weights with good form and good contractions in the back etc.
Biceps were pumped big time at the end. I'm reading into incline curls as I previously had bicep tendon issue. Previously had the seat more upright but have now dropped the weight and decreased the incline (lowered one notch).
20 min incline treadmill
10 min yoga style stretching
22/10/25 - Pull day
One arm straight arm pulldown (lb)
Warmup, 22.5x12, 27.5x11
Close grip pulldown (kg)
Warmup, 67x11, 77x10, 87x10
HS chest supported row (kg each side)
Warmup, 45x11, 55x10, 65x10
Reverse grip facepull (kg)
17.5x12, 20x12, 22.5x12
Cable reverse fly (lb each side)
12.5x13, 15x12, 17.5x10
Concentration curl (kg each)
Warmup, 15x10, 17.5x10, 20x9
Incline curl (kg each)
8x12, 10x11, 12.5x10
Y raises
20 min incline treadmill
First day back after de-load and felt really good. Took the chance to set new weights with good form and good contractions in the back etc.
Biceps were pumped big time at the end. I'm reading into incline curls as I previously had bicep tendon issue. Previously had the seat more upright but have now dropped the weight and decreased the incline (lowered one notch).
20 min incline treadmill
10 min yoga style stretching
22/10/25 - Pull day
One arm straight arm pulldown (lb)
Warmup, 22.5x12, 27.5x11
Close grip pulldown (kg)
Warmup, 67x11, 77x10, 87x10
HS chest supported row (kg each side)
Warmup, 45x11, 55x10, 65x10
Reverse grip facepull (kg)
17.5x12, 20x12, 22.5x12
Cable reverse fly (lb each side)
12.5x13, 15x12, 17.5x10
Concentration curl (kg each)
Warmup, 15x10, 17.5x10, 20x9
Incline curl (kg each)
8x12, 10x11, 12.5x10
Y raises
20 min incline treadmill
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Good pull day after deload. 87 kg pulldown impressive!
I like your cardio but can do 30min if you got time.
First day back is always the best right! Nice work with the volume and variation. Nothing beats a good bicep pump. Work those guns bro
Food yesterday.
A bit light on. Would normally have had a shake with some Olive oil after dinner to get the protein and fat up but felt really full for some reason.
Dinner was a new one that was really nice, chicken Chasseur. The sauce was awesome.
A bit light on. Would normally have had a shake with some Olive oil after dinner to get the protein and fat up but felt really full for some reason.
Dinner was a new one that was really nice, chicken Chasseur. The sauce was awesome.
Keeping that cardio and stretching in will be huge bro,also concentrating on contractions you will be making mean progress after the deload,keep those meals clean as you do ,killing it
Thanks mate! I love close grip pulldown after pre exhausting the lats hey.
Can I start with 25 min before and after @LevButlerov ? I may end up changing splits (shorter sessions but 6 days per week) to better fit the cardio so I don't need to be at the gym for 2 hours.
Also, if I'm doing 5 weight days per week, what are your thoughts on the two off days? Current plan is cardio on one and full rest on the other.
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Good dinner looks tasty and clean
Thanks mate! I had to make big changes to how I trained back. I was strong on the exercise but had no lats whatsoever. Started having to really feel the lats doing the work on certain exercises. Pre exhaust helps this as well. Also flexing lats during sets etc.Keeping that cardio and stretching in will be huge bro,also concentrating on contractions you will be making mean progress after the deload,keep those meals clean as you do ,killing it
I am seeing my GP next week to speak about CBD, how do you find it? I want it for sleep and anxiety.
EVO family love!
Hey mate, yeah I have been using it for a few nights now and it seems to have mad a difference. All of those nights if I've woken up I got back to sleep. The doctor also prescribed me one with THC to try. Decided to have one last night before bed. Woke up 2 hours later pretty much smashed hey
. Probably should have had a better look at the dosing.
Nice brother
getting in some solid cardio in both sides too Looks fantastic! Sounds exotic haha
Try standard single arm lat pulldowns, i found i got a significanty better mind muscle connection and could really focus on contraction and hard squeeze. Once i really ingrained the connection i moved nack to dual arm lat pulldowns with good weight and my width really started to build from then on.
Workout from yesterday.
I think this is my new favourite day. Really love doing the lunges after hitting the hamstrings hard. And I found my old belt from my powerlifting days and used it for the final sets of SLDL's. Made a massive difference to the feel of stability.
Oh and I've been trying a few different things to do as the final exercise for this day. Finally got around to trying hack squats. I can see why they are so popular now! They felt awesome. Now I'm wondering if I should make them my main exercise on quad dominant day instead of leg press.
20 min incline treadmill (will bump this to 25 now)
10 min yoga style stretching
16/10/25 - Legs
Lying leg curl (lb)
1xwarmup, 70x12, 85x11, 100x9
SLDL (kg)
Warmups, 70x12, 80x12, 90x12
Reverse lunge from step (kg each hand)
Warmup, 16x10, 24x10, 30x10
Hack squat (kg)
20x15, 40x12, 60x11
Calf machine (kg)
Warmup, 70x13, 90x13, 110x13
Dragon flags
2x12
Pallof press
20 min incline treadmill
I think this is my new favourite day. Really love doing the lunges after hitting the hamstrings hard. And I found my old belt from my powerlifting days and used it for the final sets of SLDL's. Made a massive difference to the feel of stability.
Oh and I've been trying a few different things to do as the final exercise for this day. Finally got around to trying hack squats. I can see why they are so popular now! They felt awesome. Now I'm wondering if I should make them my main exercise on quad dominant day instead of leg press.
20 min incline treadmill (will bump this to 25 now)
10 min yoga style stretching
16/10/25 - Legs
Lying leg curl (lb)
1xwarmup, 70x12, 85x11, 100x9
SLDL (kg)
Warmups, 70x12, 80x12, 90x12
Reverse lunge from step (kg each hand)
Warmup, 16x10, 24x10, 30x10
Hack squat (kg)
20x15, 40x12, 60x11
Calf machine (kg)
Warmup, 70x13, 90x13, 110x13
Dragon flags
2x12
Pallof press
20 min incline treadmill
The recipe says it is french. Was really good. The sauce was delicious.Nice brother
Looks fantastic! Sounds exotic haha
Try standard single arm lat pulldowns, i found i got a significanty better mind muscle connection and could really focus on contraction and hard squeeze. Once i really ingrained the connection i moved nack to dual arm lat pulldowns with good weight and my width really started to build from then on.
Yeah I get you re the single arm pulldowns. Have done them before and were a big help. I used to like to put the none working hand on the muscle as well.
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