[B]

So a small Update:

I like this style of training very much. There is some kind of competition against myself.

What I figured out is that it is extremely hard to beat my push numbers everytime. So i look at it this way: if I can progress on at least half of the push exercises I consider it a win (as muscles overlap).

I also figured out that I focused too much on chest in my expectations. To look bigger I need more delts and back. I think here is quite more to gain.

A small drawback are most of the high rep push exercises. It gets very yanky sometime during the last reps. At least für delt and triceps push. Isolation work fine.

After ~ 7 weeks into this kind of training I can say that I got some more roundness.

[B]

Yes…I did last time (rest pause +3+3). Tomorrow I’ll see how the biceps feel.

[B]

Thanks again. That will be incorporated.

The second question yielded towards arm development. I have very long arms (1,97 wingspan against 1,84 height). It seems like they will be thin forever.

In my 4 fullbody rotations I try to overload them both in lengthened and shortened position (as gut as a homegym allows). I don’t Wand to add a ton of volume as I trust Jordan’s recommendation. But is there maybe a tweak for this specific case? Or just pantience?

[B]

Yes, I have both (and DBs). Do you have a good video that explains this?

[B]

That are some interesting answers. I also though about this recently. For me, I came to the conclusion to aim on the very low end of weight gain. Maybe a percent per month. More than that it will be likely fat. And if I diet I loose a lot of muscle.

[B]

I tried some cable pulls to the chest but it gets chakey over the time. Due to Limited equipment in the homegym (no machines) there are Not that much opportunities.
Maybe i could try facepulls für thickness or just use the variations i use for heavy stuff.

[B]

Mon 31st

Flat Barbell Bench Press

80,25 kg x 8 (+0,25kg + 1rep)

Landmine Press

40 kg x 9 (+2 reps)

Pin Press

80 kg x 6 ( +0,5 reps)

Maschine Row

40 kg x 10 (+2reps)

Meadows Rows

40 kg x 10 (+1 rep)

Landmine Lateral Raises

10 kg x 15 (+5reps)

10 kg x 15

Cable Overhead Triceps Extension

20 kg x 10 (+1 rep)

Dumbbell Hammer Curl

17 kg x 11 (+2 reps)

17 kg x 11

Partial Nhc

30 kg x 15 (can’t figure out – dont care very much)

Sissy Uni

45 kg x 30 (+13 reps)

Half Reverse Nordic Curls

25 kg x 25 (+5kg)

Crunch

32,8 kg x 20 (+2,5kg)

32,8 kg x 10

small steps forward on almost every exercise.

[B]

@Kuba

thank you. I’ll watch this soon.

[B]

Fr 28th

Flat Dumbbell Bench Press

57 kg x 16 (+1kg)

DB High Incline Shoulder Press

24 kg x 20 (need to improve setup)

Jm Press

30 kg x 14 (new exercise – really nice)

Lat Pulldown Uni

40 kg x 20 (+1 rep)

Cable Row Lying

40 kg x 20 (+3 reps)

Lateral Tris

15 kg x 20 (+2reps)

Cable Laterals

10 kg x 20 (+5reps)

Baysian Curls

25 kg x 18 (+2 reps)

Deadlift

145 kg x 9 (+5kg – 1 rep)

Bulgarian Split Squat

42 kg x 10 (+10kg)

[B]

Low Incline Db Press

68 kg x 8 (+ 2kgs / – 2 Reps)

High Incline Shoulder Press

55 kg x 3 (fucked it up – will take some setup changes soon when my new bench arrives)

Chest Dip

90 kg x 8 (+1 Rep)

Parallel Pullup

90 kg x 7 (+2 reps)

Chest Supported Db Row

61 kg x 15 (+5kg + 4 reps)

Lateral Dumbbell Raise

24 kg x 15 (+5 reps)

Pushdown Unilateral

22,5 kg x 9 (+2,5kg – 2 reps)

Barbell Curl

40 kg x 8 (+1 rep)

Nordic Curl

35 kg x 17 (don’t know for sure but more)

Sissy Squat

42 kg x 20 (+5 reps)

Reverse Nordic Curl

30 kg x 8 (same but smaller rest IV after sissies)

Heel Touches

40 kg x 15

40 kg x 10

[B]

Nutrition:

– I aim to geht at least 2g / Kg of protein in

– the protein is spaced out to four or five protein feedings

– i supplement 25-30g protein bevor and after Training and drink some kind of intra (some eaas) -> maybe too much for some smaller guy

– I hit about mainetenance calories or very small surplus

[B]

Yes – so now work the new weight up to the top end of the rep range and then make a jump in weight. Rinse and repeat.

Thank you. As I thought.

[B]

Monday 24th

Decline Cable Press (lower chest kinda bursts)

40 kg x 16

Behind The Neck Barbell Press

30 kg x 16

Tricep Press

50 kg x 17

Low Cable Row

30 kg x 30

Upper Back Row

40 kg x 25

Lying Laterals

8 kg x 24

Tricep Uni

10 kg x 26

Hercules Curls

20 kg x 20

Barbell Glute Bridge

100 kg x 12

Barbell Pause Squat

90 kg x 8

Pistol

80 kg x 7

Side Bends

40 kg x 25

Good workout, need to get some setups right.

[B]

Thank you for your advice! Like you described I have some unilateral (also for the lower part of the pecs) work. Maybe over some time it will become less different.

[B]

I dient se that coming based on the initial pictures. Good work!