nice back bulky, your doing your pulldowns and chins on the same day as rows. Thats different since last time i looked. Weights are great especially considering the volume your hitting yourself with. Pullovers! win!
Big guns: thanks buddy, ive upped my carbs alitte now though, not as depleted, so feeling alittle better. + i started creatine a week ago, im starting to notice more power specially in the beginning of the workout
TKD: thanks bro, ye i was happy with the barbell rows, had great form on em, controlled negative, pulling all the way into the gut and more bent over than usual, so felt em nicely
Pickle: thanks for dropping by bro ye i changed things around alittle, i still like separating width and thickness, but i just didnt have the energy in me now while cutting especially to do barbell rows after deads ye volume is my thing, ive actually dropped back alittle though;) and ye pullovers are awesome, they beat my lats to hell, doing em at the end
Tim: nice having u dropping by here bro and ye i hear u about the lower back. worst thing to injure for sure, i remember having lower back pains a year ago or so, and it was horrible, really fucked things up. after i started doing deads im noticing my lower back is much more healthy though.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
thanks alot lion
warmup 3-4 sets
145kgx4 or 5, not sure
breathing squats-->100kgx20 rest 15 secs-->100kgx7
those slaughtered me...
Barbell hack squats:
80kgx6 heavy today, was dead after those squats...
leg extensions: (design of the machine makes the kgs very heavy)
20kgx20 super slow negatives here.
quads were pumped to hell, i had veins coming out a couple of places on em which was cool:D
lying leg curls:
35kgx8 this one felt horrible today, probably cause my quads were so pumped...
stiff leg deadlifts:
90kgx8 nice and slow
seated leg curls:
50kgx12 both sets done with super slow negatives...
standing calf raises supersetted with seated calf raises with dumbell:
standing calf raises were done super slow, focusing on the negative and the top contraction of the calfs.
also did 30 minutes of fast walking on the highest incline on the treadill, was fucking horrible today, my legs were limp. but i think its gonna help me wear off the worst soreness for tomorrow:)
thanks mecca buds
SHOULDERS AND TRI:
Seated smith MP:
warmup 3 sets
standing side laterals:
rear delt machine:
moved on to tris
rope pushdowns:just to warm up the elbows
close grip benchpress:
40kgx4 no juice left
pushdowns straight bar:
stretched alittle and did some abs and 20 minutes of cardio.
to answer ur question alex, im still cutting, pretty lean, leaner than last pics. but im not 5% bf no. and i wont get there either, because i start a clean bulk next week, gonna maintain a low bodyfat through summer. so next week im upping the carbs and reducing cardio to 3-4 sessions per week. probably gonna get up to 90 kg again, then diet down to 85.
^^ thanks alot fellas
ok today was deadlifts and bicep:
warmed up to 130 kg
160kgx4drop--->130kgx7 drop again--->110kgx9 felt good:)
olympic barbell curls:
seated incline dumbell curls:
17,5kgx9 reps each hand obviously
close grip cable curls:
calves: 2 sets of standing calf raises supersetted with 2 sets of seated
abs: 2 sets of crunches supersetted with 2 sets of leg raises
cardio:25 minutes of brisk walking on highest incline treadmill, got a good sweat and burned off 300 kcals
thats it for this week, chest again monday, until then