Thread: Accountability

Tbar row wide neutral grip 50 x 15 75 x 15 100 x 15 125 x 10 150 x 5

Single arm hammer strength row 90 x 15 115 x 8 x 4

Lat pull fixed elbows (like a pullover) 99 x 15 121 x 8 165 x 6

Reverse db rows incline bench 30 x 15 40x 10

Db shrugs inc bench neutral grip 35 x failure 3 x

Seated wide grip neck pulls 100 x 10 110 x 10

Reverse fly palms out 40 x failure x 3

Metzner pull downs 110 x 15 165 x 10 187 x 6 drop set 99 - 55 super slow

Cable hammer curls 3 x 22 x failure


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Worked out with the wife tonight. Little bit different style workout because I have to make sure she doesn’t dump the weight and injure someone. Love her but she’s a klutz and new to free weights.

Squat 135 x 15 225 x 12 x 3 135 x 25
Leg ext 120 x 15 3 sets - 2 sec contraction 3 sec pos/neg
Leg press 200 x failure 3 sets
Hack squat 90 x failure x 3 sets
Leg curl 120 x failure 3 sets

Failure is somewhere in the 15-20 range. Again I’m usually watching my wife or her ass.

That was it. More about hanging together than destroying my quads but I’ll pick up the slack next time.


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Originally Posted by Devil1

Have you looked into peptides for targets fat with the loss of muscle mass?

I’m not a big peptides guy. I used them exclusively for a while (ipa/cjc/ghrps) but the hunger and blood sugar crashes got to me.

I stick with HGH now but if I can nail a good protocol I might revisit.


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Back to push

Inc 135 x 25, 205 x 15, 225 x 15, 265 x 4, 275 x 6
Narrow grip inc 135 x failure x 2
Flys 100 x failure 120 x 15 3 2 3 tempo, 140 x 6 3 2 3 tempo
Underhand seated chest press 26 x 10 slow x 2 30.8 x 10 (need figure this one out better)
Over head rope single arm ext 22 x 25, 27 x 15, 38 x 10
Single arm cable ext 22 x 12 27 x 8 33 x 5
Lat raise cable 16 x 10 slow x 3


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Originally Posted by Devil1

You got a mix of high intensity and some heavy exercises.. nice looking program!

how’s it treating you?

Switching to 6 days straight has been a game changer. I used to do it all the time but it was more of an HIT style upper/lower. I like some volume though. I like this mix I just need to tweak it regularly to avoid injuries.


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Gassed out today
Tbar neutral grip wide - 45 x 20 90 x 15 115 x 12 135 x 8
Tbar wide grip prone 45 x 8 - 3 sex pos 2 sec contraction 3 sec negative 2 sets
Single arm hammer strength row 100 x 10 100 x 6 115 x 6
Lat pulls fixed elbows 99 x 12 143 x 8 143 w/ straps x 15
Incline db rows supinated 35 x 11 x 12 x 12
D handle seated high pull 77 x 15 x 3 sets
Metzner pull downs 121x 10 143 x 8 187 x 6
Cable hammer - 22 x 10 27 x 8 x8


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Early AM
3/8
Squat 135 x 10 slow 205 x 8 225 x 6 135 x 15
Leg press 180 x 15 270 x 15 320 x 12
Leg ext 90 x 15 120 x 15 150 x 12
Leg curl 80 x 15 2 sec contraction 100 x 12 2 sec contraction 120 x 12 2 sec contraction
Hypers 3 x failure slow and controlled focusing on hips glutes and ham usage
Ab work - crunches


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