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Originally Posted by
MarvelNerd
Those rows will make those muscles grow. I think I have had them in the rotation for a few years now. I just switch the grip, width, or both.
Way back when another character on here I believe Droid? was always doing them but his numbers were unreal. I think he was doing 315 or more for sets.
Also, you look freaking awesome! Good job. Great rebound. Way to go sticking with your coach and your log.
Yea I dunno why I ever stopped doing them. Wasn't proper form but could handle 315 but did nice reps with 275. I'll be back to that real soon tho. Hell, since I got 15 reps with 225 I may try 275 next just to see what happens
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9/6 shoulders/tris
Good one today. Lots of progress on every lift . Love when that shit happens and a pretty damn good pump too.
Smith press
190x10
165x13
Smith upright row
155x15/11/8
Machine laterals
110x15/13/7
Machine rear delt
60x15/12/10
Lying DB extension
Rest pause 35x8/5/3
30x17 str8 set
Attachment 75096
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9/7 legs/back
Man, on 1 hand I had a great workout and a gnarly pump all around, button the other hand my Smith squat is just shit. I got 1 more rep than last time but not was still just 315x7 and I just bench pressed the same reps/weight Monday with an actual barbell. Maybe cause it's been months since I used it aside from once or my little leg strain. It's one of the str8 up and down ones so it's a very hi bar squat too. Anyways,
Standing calves
160x12 DC style
Seated ham curl(muscle rounds. 6 mini sets of 4 with 5 breaths between sets and 6th set, if I make it, to failure)
165x4/4/4/4/4/7
150x4/4/4/4/4/5
Smith squat
315x7
225x14
Wide grip pulldown rest pause set
150x10/7/5
Attachment 75106Attachment 75107Attachment 75108
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9/11 chest/bis
Man, my lazy ass laid down for a nap this morning and got woke up at 3, thank God. Had a client at 4 then my evening regulars and hadn't even been to the gym yet. Was able to get it done between 430-6 tho.
Incline DB press
120x11/7
Arsenal flat rest pause set/pause reps
2.5 pps x 10/5/2
Free motion seated fly
30x16
RP 30x12/8/5
Ez bar cable curl
30x29
RP 35x11/7/5
Attachment 75146Attachment 75147Attachment 75148Attachment 75149
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9/12 back/hams
Back was the focus today and it was great but it was my hamstrings that got totally fucked today. 2 muscle rounds with slight pauses tore me up.
DB pullover
75x13
Arsenal chest supported t row
35 pps x 11/8
Pullups rest pause
RP 10/5/3
Arsenal seated row
RP 2 plates +30lbs x 9/5/3
DB rdl
110x8
Lying ham curls
Muscle rounds with slight pause
115x4/4/4/4/2
95x4/4/4/4/2
Attachment 75172Attachment 75173Attachment 75174
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9/13 shoulders tris
Massive shoulder pump today, WTF?! Smashed the log book on pressing and laterals. On my upright rows I purposely dropped weight a bit and tightened up form/ROM and was totally worth it.
Smith behind neck press
190x10
165x15
Cable upright row
130x17/13/12
Cable laterals
35x15/12/9
Rev pec deck
90x21/16/15
Rope press down
40x30
Muscle round 60x4/4/4/4/4/3
Attachment 75182Attachment 75183
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9/14 legs and back
Seated calves DB style
92.5x11
Seated hams muscle rounds
150x4/4/4/4/4/5
135x4/4/4/4/2
Pivot legs press
7 plates +10lb x 10
5 plates+10lb x 22
Med grip pulldowns test pause
150x forgot to write down
Attachment 75190Attachment 75191Attachment 75192Attachment 75193
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Originally Posted by
maxmuscleone
Damn bro , you have added some major solid lean mass ! I remember those legs a few years ago and they were not huge like that . Your legs are long too , makes it even harder .
I watched your YouTube training vids and you definitely train like a beast !
Hmu anytime , been a while
Max
I need to start posting on there again. I put a lot on IG and FB tho. I've learned to go even harder since then imo
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