Tweetyesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

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Originally Posted by guns01

yesterday

abs/back

5 min hand bike warmup
standing cable crunch 70x10/4
wide grip pulldowns 70x8 85x8 100x8 120x8/4
chins (tried them normal and it was a no go/switched to ng and was fine) x8/4
elevated low rows 100x10 120x10 140x10 160x10
db rows 55x8 65x8 80x8 95x8
MUSCLE ROUNDS deads
deads 135x2 185x2 225x2 275x2 315x4/6 (10sec between sets)

done for the day. really good day in. only issue i had was i figured out real quick that the bicep is not ready for chins with a pronated grip. as soon as i started to pull up it said hell no. so i cut it and did them neutral grip instead. so then it was all good. funny pulldowns are fine but chins are not. all good though work around it. i also went easy on the db rows as well just to be safe and didnt have any issues at all, so i could have went a tad bit heavier. great day all around.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

Sent from my SM-S975L using Tapatalk

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Originally Posted by thudgens96

Muscle rounds deads I think I know what your doing here, but would you mind explaining?

Sent from my SM-S975L using Tapatalk

a muscle round is a technique to keep you safe while still getting stimulus and volume in and not put you at risk of injury. it can be used on pretty much any movement also. what you do is you take a weight that you can do 15 reps with perfect form. with that weight you do 6 sets of 4 with 10 seconds of rest in between each set. so instead of getting 15 resp you get 24. it is a serious test of mental toughness with deads and squats haha