trainlikeafreak Posted July 3, 2019 Report Share Posted July 3, 2019 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 HarryB and gazza 2 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 3, 2019 Author Report Share Posted July 3, 2019 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. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted July 10, 2019 Report Share Posted July 10, 2019 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? Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 10, 2019 Author Report Share Posted July 10, 2019 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 Quote Link to comment Share on other sites More sharing options...
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