oscar Young
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So for your chest supported row which is an upper back movement, first of all set the chest pad so the sternum is on it , make sure you are over the pad as well .
Then you’d focus on letting the load pull you down as if you were put it down and then once fully in stretch, drive your feet into the floor , driving chest against the pad and pull in tandem ..only stop once your shoulders are fully retractedtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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REST
Not much to report today …rest day here . So the day involved admin , gym floor work & sitting in an interview . Just arduous tasks ..a good day nevertheless
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A lot of us will favour having two rotations simply because it gives you a longer progressive runway , it allows you to challenge muscle with different kit . E.g a smith high incline and a machine shoulder press . Both similar movements but different pieces of kit .
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Or maybe you just need to keep pushing and the leaner you get the puffiness will drop ?
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PULL
Another cracking session in the engine room . We have hit 3.5pps on barbell bent over row with decent form so I was very very happy . All other lifts progressed
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REST DAY
Soooooo much work it has barely been a rest day . But very very grateful for the work , for the health and for the gift of life . Big week ahead , I hope we all edge a bit closer to our goalstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey Ehsan , course yes you can .. and you can also swap the rep ranges every week so what was heavy upper this week , can be a light upper next week
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UPPER
Cracking session this afternoon at HQ. We hit a milestone with 3.5pps on the weighted dips and matched reps. I set a negotiable limit at the start of no more than 0.5kg or a maximum of 1kg progressions. Additionally, to keep the reps at a minimum of 5. It is taking time, like everything else that is worth it, but it’s slowly paying off. The goal is 4 plates with nice, deep, standardized execution. There’s a lot of crossover on pecs here, so two birds with one stone and all of that jazz..
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Hello Kaua,
If bodybuilding is not a priority in your life then fully focus on what the priority is . Nothing wrong with that once you finished your studies you can resume properly.
If you can get 3-4 hours a week , I’d keep it simple and do full body split . That would see you get the frequency you need across the week with low volume which means your sessions in the gym aren’t going to take long.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello Angus ,
This looks decent . Rock on and come back tell us how you get on after a bittb-jp.com/collections/clothing - The most anabolic clothing ever! |
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LEG DAY
We were back in the engine room this afternoon battling with the pivot press . 9 x 25 plates on one side and 8 x 25 on the other for 7 reps . Very happy but will stay there and bully 2 reps before a biscuit goes on .. damn it was heavy but the feeling of achievement can’t be matched .. I will definitely sleep well 😴 all lifts progressed too
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REST DAY
Not an awful lot to report . Work on the gym floor and interviews this afternoon. Battered from the two days training but early bed and ready for leggies tomorrowtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Yes I’d do cardio on rest days
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PUSH
A full day in work today … very busy but productive. This afternoon we trained a full push session that’s left me smoked . I think it’s a combination of how tough yesterday pull session was too . Either way I am looking forward to tomorrow rest day .. afternoon nap might be on the cards if we get time … but for now , we are on schedule for a 9:00pm bedtime.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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So personally I favour starting with :
1. Vertical lat pull down
2. This could be a bent over row OR T bar . Maybe have two rotations? One day you do one and the other you swap .
3. Horizontal lat row or mid back row
4. Something to train the upper back directly . Maybe a wide grip pulldown
5. Rear delt row
6 . Finish with biceps .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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