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  1. #31
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    Had an awesome back/hamstring workout the other day. Loving this new push pull leg split. Deadlifts will be a major part of my posterior day moving forward. One of my critiques from judge was bigger lower lats and fuller glutes. Well thatís what I will do! Hamstrings can always be better as well.

    Here is what went down.

    9-11-21 Back/hamstrings

    Straight arm pulldowns 65lbs - 15, 14, 14

    HS front lat pulldowns 4 plates & 50lbs - 12, 12, 11

    Deadlifts 405lbs - 10, 9
    Backoff set 365lbs - 12

    Seated hamstring curls 160lbs - 14, 13, 12

    Lying hamstring curls 90lbs - 15, 12, 10

    Abductors 130lbs - 13, 12, 12,

    Adductors 130lbs - 18, 16, 14

    Horizontal calf presses 170lbs - 20, 18, 18

    Seated calf raises 2 plates - 18, 16, 14

  2. #32
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    Youíre starting out with the right excersices bro! Just be consistent with it / making sure youíre progressively overloading and your lower lats will be hanging next time youíre on stage!

    My go to excercises for lower lats:
    - straight arm pulldowns / dual rope pullovers;
    - Front HS pulldowns;
    - Single arm HS iso lateral row (standing from the machine) a regular single arm dumbell row;

    Also a good old one to try is the Single arm bb row got it from John Meadows, very underrated but it smokes your lower lat if done right!

  3. #33
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    Quote Originally Posted by Rigeu View Post
    Youíre starting out with the right excersices bro! Just be consistent with it / making sure youíre progressively overloading and your lower lats will be hanging next time youíre on stage!

    My go to excercises for lower lats:
    - straight arm pulldowns / dual rope pullovers;
    - Front HS pulldowns;
    - Single arm HS iso lateral row (standing from the machine) a regular single arm dumbell row;

    Also a good old one to try is the Single arm bb row got it from John Meadows, very underrated but it smokes your lower lat if done right!
    Oh yeah always progressive overload. Been doing that for years now. Do all those exercises now and couldnít agree more! I like single arm BB rows and Meadow Rows seem to hit my lower lats as well.

  4. #34
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    You know I am in for the ride! Excited to follow your journey as a Pro!! Pretty damn awesome!!

  5. #35
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    Quote Originally Posted by Killionb12 View Post
    Oh yeah always progressive overload. Been doing that for years now. Do all those exercises now and couldnít agree more! I like single arm BB rows and Meadow Rows seem to hit my lower lats as well.
    Ever do landmines as well?
    Show me

  6. #36
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    Quote Originally Posted by GainTrain View Post
    You know I am in for the ride! Excited to follow your journey as a Pro!! Pretty damn awesome!!
    Thanks brotha!

  7. #37
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    Quote Originally Posted by MindlessWork View Post
    Ever do landmines as well?
    Yes love me landmine rows with a tbar attachment

  8. #38
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    Quote Originally Posted by Killionb12 View Post
    Yes love me landmine rows with a tbar attachment
    yea those are brutal!

    The one-handed rows can be done with a tbar attachment on a rack as well.
    Last edited by MindlessWork; 09-13-2021 at 05:15 PM.
    Show me

  9. #39
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    Push isolation day from yesterday. Part of my new PPL split is a push isolation day. Mainly cables and machine work. Love this day since i start the week with it and then move into a heavy pull and leg day. So itís less taxing on the CNS but still gets the job done. A little higher rep and a lot of squeezing and slow negatives. Crazy pumps

    9-13-21 push isolation

    Cable flys high to low 140lbs - 15, 14, 14

    Cable lateral raises 15lbs - 16, 14, 13

    Pec deck 210lbs - 16, 15, 14

    Machine seated lateral raises 140lbs - 16, 14, 12

    HS decline press 6 plates - 15, 12, 10

    Rope tri ext. 60lbs - 15, 14

    Sword draws 20lbs - 2 sets to failure

  10. #40
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    Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

    9-15-21 Quad B

    Standing calf raises 4 plates & 50lbs - 16, 13, 11

    Seated calf raises 2 plates - 20, 20, 19
    Drop set 1 plates - 15 reps

    Abductors 130lbs - 15, 14

    Adductors 135lbs - 16, 14

    Hack squats 3 sec negs. 8 plates - 12, 11

    Belt squats 4 plates & 50lbs - 15, 12

    Leg ext. 3 plates - 15, 13
    Drop set 2 plates - 5
    Drop set 1 plate - 6

  11. #41
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    Quote Originally Posted by Killionb12 View Post
    Crazy leg day yesterday. It was a quad focused day. This was probably the most intense one I had in awhile. I was literally in pain from the pumps. I could barely walk out of the gym. Might have been the TNE I used preworkout by Uncle Z but damn it was gnarly.

    9-15-21 Quad B

    Standing calf raises 4 plates & 50lbs - 16, 13, 11

    Seated calf raises 2 plates - 20, 20, 19
    Drop set 1 plates - 15 reps

    Abductors 130lbs - 15, 14

    Adductors 135lbs - 16, 14

    Hack squats 3 sec negs. 8 plates - 12, 11

    Belt squats 4 plates & 50lbs - 15, 12

    Leg ext. 3 plates - 15, 13
    Drop set 2 plates - 5
    Drop set 1 plate - 6
    TNE BLAST

    Max

  12. #42
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    Awesome, keep killin it man!
    Show me

  13. #43
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    Quote Originally Posted by Killionb12 View Post
    Push isolation day from yesterday. Part of my new PPL split is a push isolation day. Mainly cables and machine work. Love this day since i start the week with it and then move into a heavy pull and leg day. So itís less taxing on the CNS but still gets the job done. A little higher rep and a lot of squeezing and slow negatives. Crazy pumps

    9-13-21 push isolation

    Cable flys high to low 140lbs - 15, 14, 14

    Cable lateral raises 15lbs - 16, 14, 13

    Pec deck 210lbs - 16, 15, 14

    Machine seated lateral raises 140lbs - 16, 14, 12

    HS decline press 6 plates - 15, 12, 10

    Rope tri ext. 60lbs - 15, 14

    Sword draws 20lbs - 2 sets to failure
    That's a good idea

  14. #44
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    My back/hamstring focus day from Saturday. Had company up this weekend so was busy with all of that. Did some TopGolf and went to an NFL game on Sunday. Had a great time. Overall Iím exhausted from this weekend but definitely a good time with family and friends.

    9-18-21 Back/hamstring

    Straight arm pulldowns 72.5lbs - 14, 12, 11

    HS Front Lat pulldowns 6 plates - 13, 12, 12

    Deadlifts 405lbs - 11, 10

    Seated hamstring curls 160lbs - 16, 12

    Horizontal calf presses 190lbs - 20, 17, 16,

    Super set
    Standing hamstring curls 55lbs - 20, 17
    Seated calf raises 2 plates & 20lbs - 22, 18




  15. #45
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    Top golf is awesome I try to go once a month. I actually didn't have no desire for golf until I went to top golf 5 year's ago.

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