ATTENTION ANASTASIOS: I HEREBY promote you to 2nd Degree Faygot and AWARD you the Fagototo Third Class with bronze oakleaf and allow you to join the Junior League of the Monkey Grabs the Teabag and bids Flesh Peach.
CONGRATS???!!!
Anyone interested in a group fitness challenge?
Anastasios wrote:Som-Pong wrote:Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows
Try just deadlifts, pulldowns and rows.
What's the logic?
Everything is 3x12 but Deadlifts which is 1x5.
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Som-Pong wrote:Anastasios wrote:Som-Pong wrote:Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows
Try just deadlifts, pulldowns and rows.
What's the logic?
Everything is 3x12 but Deadlifts which is 1x5.
Increase the intensity so that you reach those deeper muscle fibers. Decrease the volume so you can focus more and squeeze out more juice out of each set. Decrease volume to reduce the strain on joints (less mileage) and shorten workout time so recovery is easier.
If you have issues feeling a good pump from pulldowns and rows, remind me and I will film how I do them to hit lats and upper back hard.
Understood.
I've really been enjoying the feel of the dumbell rows and the lat prayers though, feels like more precise targeting.
I've really been enjoying the feel of the dumbell rows and the lat prayers though, feels like more precise targeting.
2 days ago I was supposed to squat but passed out really early, so did yesterday instead. It went really well, though I was super tired before, during, and after. Today posterior chain is on fire, so I know I did good. Tomorrow I have to bench. Hopefully my bicep will be a little more healed than last time.
Anastasios wrote:Som-Pong wrote:Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows
Try just deadlifts, pulldowns and rows.
Yeah but what is the prrescribed volume and intensity?
I bought this piece of shit
https://www.amazon.com.au/Bluetooth-FITINDEX-Wireless-Bathroom-Composition/dp/B078HW8BPY
Diisregard my question hadnt read this page
Som-Pong wrote:Understood.
I've really been enjoying the feel of the dumbell rows and the lat prayers though, feels like more precise targeting.
DO DB rows instead of BB rows and apply what he said about volume and intensity
Doing a rest or deload week nextt week so was going to skip DL day but went anyway, felt tireed AAF all day then ended up getting one of the besty DL/Back sessions in I ever have in terms of volume and feel
DL warmed up 5,3 then singles all the way up to my wokring set of 190KG x 13 (failure)
****After crying in the corner for 15 mins ****
Assisted chins 3 by failure droping a plate a set in assistance
seated chect supported rows pretty strict form 3 platees each side on the unilateral machine 6 reps
bunch off pulls downs 70-90kg didnt really take note
Those hybrid pull down bicepe curls things 2 sets at 70kg
bunch of curls
went home
This reads like you talk, please repeat in the common tongue.
Som-Pong wrote:This reads like you talk, please repeat in the common tongue.
Do you DB rows instead of the BB rows he suggested but apply the approach to volume and intensity he said to
Or dont, I dont really give a fuck
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