Journey Back to The Stage

Mirin everywhere.
Those cable rows too, and I thought 90kg was heavy the other day :D

Steeds how do you do the pullovers? standing or on a bench, flat bar or rope?
 
Flat bar or rope, either works for me. And I usually do them on the lat pulldown machine if it's free as it's a high starting position. Stand far enough back and over slightly so there's constant tension on the lats, then pull from there :)
 
Fireskull said:
Yeah I do the same then, personally prefer the rope, yet to see someone do them led down on a bench :p
Click to expand...

Tried these like that once. RIP shoulders.

Didn't use pullovers that often but found that leaning forward at the beginning of the rep (when your hands are highest) and then gradually away/back the futher through the range you get allowed for some consistently solid tension/activation.
 
Thursday: Quads

Squats - 60kg x15x2, 90kg x8, 120kg x5x3, 130kg x3, 90kg x8x2
Leg Press - 230kg x15x2, 270kg x15x2, 300kg x12
Front Squat - 70kg x8x4
Leg Extension - 55kg x15x3

Crippled
 
Do hamstrings after back on a Monday usually. But these last two weeks I've not really done much for them as I pulled one a few weeks ago so let it heal
 
Friday: Shoulders/Biceps

DB Shoulder Press - 22kg x15x2, 28kg x12x2, 32kg x8
OHP - 35kg x10x2, 45kg x8x2
Side Laterals - 16kg x15x4
Rear Delt Fly - 14kg x12x4
EZ Bar Curls - 20kg x15x2, 25kg x12x2, 35kg x12
Hammer Curls - 12kg x10x4
21s - 25kg x2
 
Monday: Back/Hamstrings

Deadlifts - 70kg x12, 110kg x10, 130kg x10, 170kg x8
Bent Over Rows - 80kg x12, 100kg x10x3
Lat Pulldowns - 75kg x10x2, 80kg x8
Seated Cable Rows - 80kg x12, 100kg x10x2
SLDL - 70kg x10x2, 80kg x10
Hamstring Curls - 45kg x10x2
 
Pics, soon.jpg. Still leaning out, still getting swole, will post pics soon

Tuesday - Chest/Triceps

Incline DB Press - 26kg x12x2, 34kg x10x3
Low Cable Crossover - 15kg x15x3
Chest Press - 80kg x12x3, 80kg x8(Dropset - 60kg x20)
CGBP - 60kg x12x4
V-Pushdown - 25kg x15x2, 35kg x10x2
Cable Overhead Extensions - 25kg x12x3
 
Squat day. And I wore my Otomix to test them. Tell you what, they are really comfortable for squatting. Really liked it

Thursday: Quads

Leg Extensions - 40kg x20x2, 60kg x15x2
Squats - 80kg x12x2, 100kg x8x2, 110kg x6x2, 120kg x5, 100kg x8x2
Walking Lunges - 20kg x20x2, BW x30
Adductor Machine - 65kg x12x3

That many squats killed my legs, so couldn't really do a whole lot after :D
 
Really good, the sole is indeed solid. They don't feel like a normal shoe in that you're more aware of the surface you're standing on, if that makes sense? But they were so comfortable, they'd probably not be ideal for going for a PB, but for working sets, they were great
 
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