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trainlikeafreak

Just another meathead

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I decided to make this in the hope that it may help a few people with their goals and/or people may find it interesting. I will log a few workouts a week and if it gets traffic/interest I’ll keep doing it and if not I will scrap it.

 

a lot of bad advice going around these days and going by some of the comments in the steroid section a lot of people need to take a few steps back and get a firmer grasp on what’s actually important - nutrition and training. 

 

Photos attached are from my last show in October (weighing 101kg fasted BW) and then peak off season following that show, 133kg. Currently 125.7kg upon waking taking some fat off.

 

today was back and I will log it later tonight 

 

66B7DA57-D332-4316-8009-9B595F55EDA3.jpeg

 

5F9088F2-DA62-48D1-AC41-BC834D98C0E3.png

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BACK

 

rack chins

1 set using a triple rest pause 

+30kg 

8 reps rest 4 rest 2 then a 10 second hang

 

DB pull overs SS cable pull throughs 

1 warm up set 1 working set

45kg x12 / half stack x12

 

DB Row

2 warm up sets 2 working sets

70kg x10

80kg x6

Very strict, no rocking, dragging the elbow through to the contraction

 

seated row

2x warm ups, 1x working 

stack x12

 

bb row - again strict and trying the drag the weight up rather than all out power.

100kg x10

140kg x8 (felt garbage)

 

thats it. Back was ridiculously pumped. Really good session today.

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On 7/3/2019 at 6:01 PM, trainlikeafreak said:

BACK

 

rack chins

1 set using a triple rest pause 

+30kg 

8 reps rest 4 rest 2 then a 10 second hang

 

DB pull overs SS cable pull throughs 

1 warm up set 1 working set

45kg x12 / half stack x12

 

DB Row

2 warm up sets 2 working sets

70kg x10

80kg x6

Very strict, no rocking, dragging the elbow through to the contraction

 

seated row

2x warm ups, 1x working 

stack x12

 

bb row - again strict and trying the drag the weight up rather than all out power.

100kg x10

140kg x8 (felt garbage)

 

thats it. Back was ridiculously pumped. Really good session today.

Such low volume, is this how much volume you would have in a typical workout? 

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4 hours ago, jimmybro1 said:

Such low volume, is this how much volume you would have in a typical workout? 

Yeah man. But everything is to absolute failure or as close as I can get them

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