Recent content by gil3286

Late post. 1:20 min on the rower on a busy Saturday.

Yes, those last 2 sets get me to 10 total sets of quads and 10 total sets per week for glutes/hamstrings. Every group gets hit for the same amount of weekly volume, sometimes less if intensity is high enough.

Appreciate it bro 💪

Flex leverage chest press 3pps and a 10 10/8 Prone hamstring curls 120x7 100x10 Leg extension 250x7/6 Lat pulldown 220x8/7 Flex leverage Ohp 205x5 Atlantis lateral raise 120x 9 Flex chest supported row 210x8 185x9 Weighted ab crunch 90x9/7 Rear delt fly...

Chicken veggies rice/millet mix and walnuts

Ben’s’ ***

Bend fast food. Healthy fast casual. Highly recommend

Rogers lay pulldown 215x9/8 Flex leverage Ohp with gympin 275x 10 Life fitness lateral raise 130x10 Flex hamtractor 255x9/7 Flex leg extension 240x7 210x9 Bodymasters chest supported row 250x7 230x9 Life fitness pec fly 220x7 190x9 Seated tricep pushdown 130x7...

Standing military press (In a rush today. Commute this week is horrible) 170x8 Rackable easy curl bar curls 75x10/9 Seated dumbbell OHP 100’s4 Dumbbell hammer curls 45x7/6 Weighted decline ab crunch 25lbsx9/7 Bodymasters OHP 250x7 Copenhagen planks 2x 20 sec holds...

Me and my buddy here actually bought it for the gym lol

Yeah just pre workout. It’s too early of a start before work to eat, wait 90, then train. I experimented with clusterdextrin before and a I wasn’t a fan.

Nope, my single leg work has taken a back seat. Curing covid in the home gym, I had to main lift Bulgarians. Worked my way up to 120’s in each hand for sets of 6 per leg. Now that I have an amazing gym, i keep my leg work bilateral.

Legs (Had to rush through this, not my best day) Nebula leg press 7ppsx6 6ppsx8 Pannata RDL 6pps 8/6 AFS leg press mid stance 6ppsx7/5 Nautilus hip thrust 7ppsx 9/7 Body masters leg extension 250x7/6 Flex hamtractor 240x9/7 45 min steady state rower

Yeah, it’s a cambered Swiss bar.