oscar Young
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I wear 5 finger vibrams too … I feel like it’s being bare feet bit with more grip 🙂
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DELTS & ARMS
I look forward to this session for 2 reasons . It’s very fun and exciting and it’s almost the most manageable session across the split .
Today was no different… enjoyed it , the Atlantis shoulder press is still progressing and we pressing 5.5pps with a biscuit either side for 7 reps so very happy and the runway for progress is still decent .
The aim on this block is to press 6pps a side and that’ll be an all time PB .
It’s not a matter of IF but a matter of WHEN , from here ….the prerequisite is patience . 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Block 2 you can
Alternate the lying curl from seated to prone
Alternate between abductor & adductor
Pick another squat variation
Pick a different leg press
Lunge /split squat variation
Keep leg extensions swap rep ranges
Keep calves maybe go from seated to standing
squat variation and lunges its not too many fatigue\stress exercises to do in one session?
one of them not will be enough?
if I don’t have a prone lying machine, DB prone lying curl will be good?
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It doesn’t have to be a lunge but a variation. Something like a rear leg elevated split squat . Something on one leg is always advisable to compliment you working with 2 legs .
Yes prone dumbell ham curl is fine 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Block 2 you can
Alternate the lying curl from seated to prone
Alternate between abductor & adductor
Pick another squat variation
Pick a different leg press
Lunge /split squat variation
Keep leg extensions swap rep ranges
Keep calves maybe go from seated to standingtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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This seems fine to me anon .. only change I’d make here is alter the rep ranges slightly on leg curls and abductor , maybe making the first set between 8-12 to allow slightly heavier loads to be used . ?
And maybe on the leg press make the second set a 20-25 repper ?
Rest seems fine to metb-jp.com/collections/clothing - The most anabolic clothing ever! |
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REST DAY
Today has been a good day . Not much to report like but it’s been a good day.
Rest day , work done , schedule tight , got one meal to go and it’s an early bed.
Delts and arms tomorrow, these are both priority body parts , so need to make sure I am on point . 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello David , I would run something like
•Leg extensions x 3
•BB Back squat OR Squat machine x 2
•Leg press x 2
•rear leg elevated Bulgarian split squat x 3
•Seated calves x 3
I would then rotate between the barbel back squat & the machine back squat once you cannot progress the one you choose to run with on this block .
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QUADS
Big win for me today …I managed to conquer a set that slipped my grip last week .. and the slip last week obviously had me nervous today whether I’d get it or not . I’d say it had me in doubt .
But a quick reminder that the past is not meant to be an anchor to hold us back , but rather a rudder to direct us . And this could be a metaphor used in life as well. As I say this today , it’s simply because past events in my life have held me back on numerous occasions so I’m always aware of it . By constant checking in and reflection .
And today I was able to clear my mind and stay in the moment. That helped me execute the task at hand .
Very excited . My knees feel beat up from the load exposure over the past few weeks as I’ve progressed every week.
Going to rest them and see where we are next week. If they are still sore I’ll take a lighter load and chase high reps … maybe a 30 rep set .. who knows , but that’s a good way of giving joints respite whilst exploring a different type of stimulustb-jp.com/collections/clothing - The most anabolic clothing ever! |
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REST DAY
A nice lie in this morning…I’ve met a few friends over a roast dinner that I’ve not had in ages . That was lovely.
Went to shop for a pillow , as the one I have isn’t comfortable and I ended up buying a ton of bedding I did not need ??♂️…. Typical of me , but I’ll at least sleep in fresh comfortable bedding tonight. ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Atlas fitness is quite decent . I’ve trained there while visiting
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CHEST AND BACK
Banging session this afternoon. Still moving big numbers , still progressing despite week 2 on cruise .
Though I must admit this week my sleep , downtime and stress management has been on point.
My back of set which I start with is now 5pps for 10 reps as of today , with my top set being 5.5pps for 8 reps . So I think I’ll try swap next week & take the 5.5pps and a bit for my first set and see how that plays up , as they aren’t too far from each other now .
Everything else moved very well.. no concerns .
The marathon continues ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey Sam, set up with what way you are most comfortable. So if you want to stand hip width apart & have a bit of a gap between the bar and your shin , that’s fine .
Play width your stance and hand width during your warm ups and go with whatever feels comfortable for you .
One persons set up will vary from the next persons set up because of differences in limb length and all other biomechanics..tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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You could go about this couple of ways . Personally I’d favour :
•Prime pec dec
Set 1: setting 2 squeeze for 2 sec in the short
Set 2 : setting 1 with no squeeze
•Prime Flat press
Set 1: load middle peg only
Set 2 : load the top peg with 50 percent of the weight you normally use , so if it’s usual 3 plates middle for example , 1.5 mid peg and 1.5 top peg
•Prime shoulder press
Set 1: Middle peg
Set 2 : 25% /75% top peg
•Close grip smith
•Delt isolation
•Tricep isolation
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REST DAY
Hey guys not much to report if I’m honest. Just work today , a bit of adulting & now just woke up from a nap . Got 2 marks left then it’s an early bed for me .
Big one tomorrow Chest & back for me which is always very demanding. ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Let’s see the workout please . Also are you maximising your recovery outside the gym ? How’s sleep , hydration, stress management & are you eating all your meals .
The other question I’d ask is what’s the matter with your knee ? Is it a niggle you are carrying ? Or the soreness is purely from under recovery?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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