I bought my old machine for 250 €, sold for 450 €, and bought this one for 360 € with an additional bar and about 80kg of weight!
Fuck that shit
Get a fish & chips down your neck
I’m going to give the paleo diet a chance, get huge and dry and it will be time for a fish and chips mate !
What is it with you Euroboys and fucking tiling
@ChongLordUno underfloor heating + tiling = best combo ever
What do you put on the ground in your home?
Floorboards and a carpet
Old school
W1.Incline Bench Press Layer
A1. Ramp to 5RM
15@10kg
10@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg
A2. Rest pause @90% (Max reps/20s/Max reps)
8/3@64kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/2@56kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
30s/3@50kg
B. Lat pulldown (3s hold)
10,10,10@40kg
C. Triceps pushdown (3s hold)
10,10,10@20kg
D. Barbell overhead walk / 3x30s
30,30,30@30kg
W1.Zercher Squat Layer
A1. Ramp to 5RM
15@10kg
8@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg
A2. Rest pause @90% (Max reps/20s/Max reps)
9/4@64kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/3/3/2@56kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
20s/6@50kg
B1. Lying leg curl 3x8-10 3s hold at mid range
10,10,8@10kg
B2. DB RDL 3x8-10 3s hold stretch position
10,10,8@2x20kg
C. Prowler push
XXX / Not done
Jibb mate what the fuck is this layer shit. Looks crazy
It’s based on this program mate
One lift, lots of different intensity technique, amazing pump and sore as hell the day after !
Mate I have heard about this. His long does a workout last?
Less than an hour (at this moment), when I will add some intensity sets (from 1 to 3), maybe a bit more than an hour
Oooooh bringing back the layers! Why did you chose myo-reps and iso-holds? And why 30 secs holds holy shit
And you did 9 reps with 64 on the Zercher? Looks like someone hold some gas for next week on his 5RM!
I just follow the plan! (I took a coaching on Thibarmy)
It’s been a long time since I last did a zercher squat, so it will go up quickly (I suppose)
Alright, nice! I never personally had success with myo-reps. I don’t know I would feel focus, pump and all going down as the mini sets were going and I could usually do two much mini sets.
Yeah for sure but they are great. Last time I even had a great lats pump from them lol
Since this is only the beginning, I will fully trust the plan and we will advise after!
Same here
I agree completely. Enjoy your last day before lockdown