Hammer row
Stiff arm pulldown
One arm seated cable row
Pec deck flye
Machine lateral raise
Rear delt cable flye
Two arm biceps cable curl
One arm hammer cable curl
Cable triceps extension
Overhead cable triceps extension with rope
2 working sets to failure per exercise. Longer TUT than i normally do, bit more isolated too.
Legs today…
Leg extension
Supersetted with…
Lying leg curls
Seated leg presses
Calf press machine
Again, 2 working sets to failure per movement
Off tomorrow then heavier sessions on Tuesday and Wednesday.
2 working sets per movement, last set to failure (in the 6-10 rep range), using a slow cadence, holding each rep in the contracted position for a second or two.
Yeah mate, it’s a pretty nice coastline we have have here. I’d much rather brisk walk or go hiking in the mountains or swimming in the sea than to get on one of those human hamster wheels in the gym.
Cheers mate. Ive dropped 20lb so far, hopefully look a bit better when i drop another 20-25lb. Not looking to be ripped or anything, just a lighter bit lighter and maintain a muscle and strength. Being over 308lb/22st at my heaviest was uncomfortable.
I think I’m going to try and lean out some more, been trying to maintain weight unsuccessfully, (losing weight despite eating a fair bit and having a few beers daily), so figure I may as well go with it and get rid of some fat.
I kind of think that if lifts are going up and I’m getting Pr’s I’m probably not losing muscle.
Yeah go with the flow if that’s the direction ya wanta go in. I personally wouldn’t want to be less the 260lb, at 6’4 I look like a “long streak of piss” (as a few mates used to say lol).
Not sure about strength and muscle loss, you can significantly increase strength and gain no size at all from simply becoming more skilled at a given few lifts. So I reckon theres a possibility an individual could loss some muscle while dieting inspite of strength increases on key lifts. Not saying this is your case or mine, just speculating??
24-6-21
Deadlift
Top set of 6 rest pause reps with 220kg
Some other fluffy crap
26-6-21
OHP
Top set of 3 with 112.5kg
Log cleans
Top set of 3 with 120kg
Farmers
Worked up to 120kg per hand
Keg carry and load
Worked up to a 100kg keg
Rear delt band stuff everyday
Trained today with a woman preparing for the UKs strongest woman contest in several weeks time. Shes up against the WSW and the pound for pound WSW. The event is being held not far from where i live, so I’ll get some videos up.