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Haha keep up the good work mate@ExodusLabs I know your gears working when I can't put sunscreen on my neck after this sesion!
@Andrewgenic back and bis did goodJan 8th 3:30
Rest between sets is kept under a minute
Back/bis
Bent over rows- 8Overhand grip standard width
Bar warmup
60kg x 12 reps
Same
Same
Switch to underhand grip waist width
80kg x 8 reps bit heavy bad form
70kg x 10 reps
70kg x 10 failure
Barbell Shrugs
100kg x 10
Same failure
60kg x 16 failure
Lat pulldown- weight is per side
25kg x 20 reps
45kg 10
Man these pumps are getting nutZ
Same
35kg x 16 failure
Standing barbell curls
30kg x 8
Same failure
Same failure
25kg x 10 failure
Same
Standing alternate bicep curls on cable machine-reps are done on each arm separately- contionus no resting
2.5kg x 20
7.5 x 16
12.5 x 10 failure
10 x 10 failure
Machine reverse fly
15 x 16 reps
25 x 5 failure
20 x 5 failure
Seated rows on weighted machine. Weight is per side. Towards failure I will go to alternating to get more reps.
30kg x 20 reps failure
One more set of the same to max failure with forced reps
30kg x 26. Very happy with today. Finish time 4:34
I've never done l this so I don't know much about it. Is there a app or calculator ppl use bruz?@Andrewgenic back and bis did goodthe failure exercises are key. Did you track macros? share please.
Means a lot and is so true. I'll remember that thank youThe key point is that you got back on the horse. Nothing wrong with being off for a few days as long as you pick yourself back up and get on the grind. This is a long-term play so don't beat yourself up.
Yeah your right I was doing a lot when I was young. I'll start with bodyweight low reps at the start of my next back session. Thanks broTry and get in some Pull-Ups.
Eventually doing weighted pull-ups will go a long way at really strengthening your arms and back.
You can use something like cronometer @AndrewgenicI've never done l this so I don't know much about it. Is there a app or calculator ppl use bruz?
rest tomorrow if you're very sore, up protein intake and rest.Extremely sore today hay. Thinking of going up and doing the legs but I think I better rest as whole upper body is cooked. Should be right after this now everything's been torn properly. I'll check it out @LevButlerov
@Andrewgenic its not always the calories, macros and foods are important. I would say 180 grams of protein around 80 carbs and 80 fat is your level to boost from.Ok I paid a 8 buck monthly script for one called mynetdiary otherwise I'll struggle to get accurate macros which I won't learn nothing. 3100 calories a day sound ok? Calories and macros are one part of the whole bodybuilding that I'm not up to date on @LevButlerov and everyone else... Let me know if anyone using mynetdiary. If someone can let me know what calories I should be hitting on a training day and non training day please let me know. I understand counting protein an carbs well, nutrition. But not macros and calories. Currently I'm happy with around 120/160 grams protein per day. In a few weeks when metabolism ramps up and routine is better I am pretty consistent with hitting avg 180 per day.
Depends on your goals to be fair, if you want to go the powerlifting route thats bulk, seems you're trying to recomp lean out, which means more reps and volume and cardio.@Eddie Haskell or anyone else I got a question for everyone... Since being on here I've noticed from my fellow brothers how much my training in the past turned into powerlifting philosophy over the years. I've made the corrections of less weight, much much shorter rest periods between sets, higher rep count and going to failure from progressive overload, not the failure you get from failing heavy bench on 3rd rep because your benching your 3 rep max... if you get me. Anyways here's the question.
Yesterday when I done back and bis, I was not resting much between exercises, because I guess I've reversed my philosophy from a comment on here regarding time and progress. I feel like I should be resting more between exercises, otherwise when starting a new exercise, I'm already at a ever increasing percentage down from my normal strength (at this current time) for the exercise. So rest between sets is under a minute, great. My 1-2 minute rest between exercises needs increasing. Is 4-5 mins ok? is it a double edged sword kinda where both extremes are bad so I gotta find somewhere in the middle? Obviously such a short period where I haven't recovered won't help my progess??? Im focused on reverse pyrimad mainly for the next few months but down wanna fall back into my powerlifting philosophy. I never enjoyed that type of training as much anyway. Don't be scared someone to flick me a rep number and reverse pyrimad strategy to follow if you know it's proven, especially if you have a layout or structure you can send me . Cheers