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Sometimes leaving a little in the gym helps you grow.
Thanks mobster! Love the podcast with you and Steve
I'm thinking about changing my workout split up next week. Been doing a similar thing for about 6 weeks now.
I'm thinking
Monday: upper body (strength )
Tuesday: lower body (strength )
Wednesday: rest
Thursday: back and shoulders (hypertrophy)
Friday: chest and arms (hypertrophy)
Saturday: legs (hypertrophy)
Sunday: rest
Any thoughts? I suppose its goal oriented but i do like the best of both worlds
@L1keapunt awesome routine right here!
Kicked off abit of a new regime this morning, and legs were asking to be smashed.
Warm up:
10min x spin bike
12 x walking lunges
2x 12 banded crab walks
leg sweeps
Workout:
Barbell squats
2 x10 60kg/80kg (warm-up sets)
5 x 5 110kg
Barbell deadlifts:
2 x 8 60kg / 100kg
4 x 5 130kg
90° leg press
4 x 8 180kg/200kg/ 240kg / 240kg
Standing calf raises
4x 8 80kg
Finisher:
Assault Bike :
10 rounds x 20/40 Seconds
Quads felt like they were about to pop at the end of the workout
I'm going to start adding in some assault bike HIIT workouts once per week. And ramping up the rounds each week.
Added a sneaky video of last set of deads
Warm up:
10min x spin bike
12 x walking lunges
2x 12 banded crab walks
leg sweeps
Workout:
Barbell squats
2 x10 60kg/80kg (warm-up sets)
5 x 5 110kg
Barbell deadlifts:
2 x 8 60kg / 100kg
4 x 5 130kg
90° leg press
4 x 8 180kg/200kg/ 240kg / 240kg
Standing calf raises
4x 8 80kg
Finisher:
Assault Bike :
10 rounds x 20/40 Seconds
Quads felt like they were about to pop at the end of the workout
I'm going to start adding in some assault bike HIIT workouts once per week. And ramping up the rounds each week.
Added a sneaky video of last set of deads
you're looking strong, very nice deads @L1keapunt
did you see the 605 deadlift by @RoidRage69 its in his log, legit!
happy to see you doing a lot of squats and deads perfect for growth
Just had a look, holy shit!! Big lift. I'll be following the log for sureyou're looking strong, very nice deads @L1keapunt
did you see the 605 deadlift by @RoidRage69 its in his log, legit!
happy to see you doing a lot of squats and deads perfect for growth
That training is on point
Rest day today and commence of week 4
Pin 200mg test into right delt. No issues whatsoever.
Woke up this morning feeling pretty damn good. Most notciable things is my chest and arms are feeling really full. Like really full without doing anything.
Set to get my bloods done on Friday to see where I'm at.
Pin 200mg test into right delt. No issues whatsoever.
Woke up this morning feeling pretty damn good. Most notciable things is my chest and arms are feeling really full. Like really full without doing anything.
Set to get my bloods done on Friday to see where I'm at.
smooth pin always good, and chest and arms growing is natural for your level of pushing bro @L1keapunt means you doing it right
This morning woke up feeling locked in. Straight to gym for a 5am session.
Workout: back/shoulders
Wide grip lat pull down (drop set 4)
4x 12/12/10/8 - 8 50kg/55kg/60kg/65kg/45kg
Chest supported row
4x12/10/10/8. 50kg/75kg/85kg/90kg
Seated Cable row (drop set 4th)
4x 10/10/8/8/8 50kg/60kg/70kg/70kg/45kg
Straight arm rope pull down
3x12 17.5kg/20kg/20kg
Finisher:
Seated Cable high to low iso row
1x 5 each arm - 15kg. (Till failure)
Seated DB shoulder press
4x 12/10/8/8. 22.5kg/27.5kg/30kg/30kg
1.a Db lateral raise (drop set 3rd )
3x12/12/10-10 10kg/12kg/12kg/6kg
1.b db rear delt raise (drop set 3rd)
3x12 6kg/4kg
Cable upright row
3x 12 20kg/22.5kg/25kg
Was a big session, knocked it over in about 1 hour 20. Some really noticeable endurance which I never had before kicked in today. Generally by my 3rd exercise 4th set I'd be gassed but my weights were still climbing today.
Couple progress picks below after 3.5 weeks in
Workout: back/shoulders
Wide grip lat pull down (drop set 4)
4x 12/12/10/8 - 8 50kg/55kg/60kg/65kg/45kg
Chest supported row
4x12/10/10/8. 50kg/75kg/85kg/90kg
Seated Cable row (drop set 4th)
4x 10/10/8/8/8 50kg/60kg/70kg/70kg/45kg
Straight arm rope pull down
3x12 17.5kg/20kg/20kg
Finisher:
Seated Cable high to low iso row
1x 5 each arm - 15kg. (Till failure)
Seated DB shoulder press
4x 12/10/8/8. 22.5kg/27.5kg/30kg/30kg
1.a Db lateral raise (drop set 3rd )
3x12/12/10-10 10kg/12kg/12kg/6kg
1.b db rear delt raise (drop set 3rd)
3x12 6kg/4kg
Cable upright row
3x 12 20kg/22.5kg/25kg
Was a big session, knocked it over in about 1 hour 20. Some really noticeable endurance which I never had before kicked in today. Generally by my 3rd exercise 4th set I'd be gassed but my weights were still climbing today.
Couple progress picks below after 3.5 weeks in
Attachments
Bro seemed like you motivated as hell
that good to see I much respect you
that good to see I much respect you
it seems like you're at that point where you're motivated and nothing's gonna stop you
that's great man take advantage of it
that's great man take advantage of it
Nothing like being locked in before you head to the gym!
