Excellent training man, i completely get it brother sometimes in life we don't feel our best or look our best, the important thing is you still went in and put the work in and found a way.

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Excellent training man, i completely get it brother sometimes in life we don't feel our best or look our best, the important thing is you still went in and put the work in and found a way.
Thanks bro@Trenhead3cc Amazing update bro.....looking solid.........
Awesome little workout brother love the reps and the sets.Back training
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
Thanks bro!Awesome little workout brother love the reps and the sets.
Very good use of your time also don't know if people will count a 50min work out as light
Keep it up![]()
Back training
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
All this volume in perfect amount of time. intensity and focus is admirable bro. Many can’t do this.In 545am
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
Thanks Bro! Gotta push ! Ready to launchAll this volume in perfect amount of time. intensity and focus is admirable bro. Many can’t do this.
Back training
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
@Trenhead3cc strong tricep day you did a lot of volume, kickbacks you can up it a bit 20 rep set?In 545am
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
Cheers bro!proud of you man that was a hell of a workout
What's a Bayesian curl cable single arm?