For lower lats: I'm a fan of the iso-lever single arm row movement. I use it to move some big weights but 80% of the top weight and proper form makes me feel the lats where they tie into the ribs. Work that contraction
Nice will give it a go.
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For lower lats: I'm a fan of the iso-lever single arm row movement. I use it to move some big weights but 80% of the top weight and proper form makes me feel the lats where they tie into the ribs. Work that contraction
Nice will give it a go.
Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.
9-15-21 Quad B
Standing calf raises 4 plates & 50lbs - 16, 13, 11
Seated calf raises 2 plates - 20, 20, 19
Drop set 1 plates - 15 reps
Abductors 130lbs - 15, 14
Adductors 135lbs - 16, 14
Hack squats 3 sec negs. 8 plates - 12, 11
Belt squats 4 plates & 50lbs - 15, 12
Leg ext. 3 plates - 15, 13
Drop set 2 plates - 5
Drop set 1 plate - 6
The drops sets is what does the job
Hmm pretty interesting. Not a fan anyway
Had an awesome pull day yesterday. Back was pumped to the extreme. Biceps were also toast as well. Really enjoy this new PPL variation. Focused on bringing up weak areas including lower lats. These row variations are definitely doing the trick.
9-21-21 Pull A
Straight arm pulldowns 160lbs - 15, 14, 11
Nautilus pulldowns 100lbs - 15, 14
Single arm cable rows 60lbs - 16, 14
BB bent over rows 225lbs - 14, 13
HS iso lateral low row 6 plates - 13, 12
Cable Rear delt flys 20lbs - 15, 14, 12
Incline DB curls 50lbs - 12, 11
Preacher curls 2 plates - 14, 12
Killer hamstring/back day yesterday. All weights went up and felt strong.
9-25-21 hamstrings/back
Straight arm pulldowns 160lbs - 13, 12
HS Pullovers 6 plates - 13, 11
Deadlifts 455lbs - 10, 8
Seated hamstring curls 180lbs - 13, 12, 10
Prime Lying hamstring curls 2 plates & 25lbs - 14, 13, 12
Drop set 1 plate and 25lbs - 11
Drop set 1 plate - 16
Horizontal calf presses 210lbs - 20, 17, 15, 15, 13
those are hardcore deadlifts mate, 455 for 10,8! beast max.