Let's see a short video of the pulldowns
@Ratatata I like the kneeling tricep pushdown... that really helps prevent cheating when you're doing it. It does a good job of isolating the muscle, which is exactly the point.
I like the variations of the different rows that you're doing on your back day. @Ratatata This not only keeps things going in the right direction, but it also prevents you from getting bored. That's good that your gym has lots of different options for back training. It's paying off.
@Ratatata back is looking broly bro!
Good work on the Pic
Thanks to all u guys positive feed back means allot!!!
I will surely nxt time!!!
Bicep and push day!!!
Cable baysein curl
Set 1: 26kg- 16rep
Set 2: 26kg- 14rep
Set 3: 26kg- 13rep
Barbell bench press
Set 1: 122.5kg - 5rep
Set 2: 110kg- 7rep
Rope hammer curl
Set 1: 35kg-16rep
Set 2: 35kg- 15rep
Set 3: 35kg- 13rep
Seated incline chest flies
Set 1: 22kg- 16rep
Set 2: 22kg- 14rep
Chest supported dumbbell side lateral raises
Set 1: 12.5kg- 14rep
Set 2: 12.5kg- 12rep
Set 3: 12.5kg- 11rep
Pin loaded shoulder press
Set 1: 55kg- 11rep
Set 2:55kg- 10rep
Cable baysein curl
Set 1: 26kg- 16rep
Set 2: 26kg- 14rep
Set 3: 26kg- 13rep
Barbell bench press
Set 1: 122.5kg - 5rep
Set 2: 110kg- 7rep
Rope hammer curl
Set 1: 35kg-16rep
Set 2: 35kg- 15rep
Set 3: 35kg- 13rep
Seated incline chest flies
Set 1: 22kg- 16rep
Set 2: 22kg- 14rep
Chest supported dumbbell side lateral raises
Set 1: 12.5kg- 14rep
Set 2: 12.5kg- 12rep
Set 3: 12.5kg- 11rep
Pin loaded shoulder press
Set 1: 55kg- 11rep
Set 2:55kg- 10rep
@Ratatata Great work so far bro.....share diet with us.......
@Ratatata the bike is looking really wide. Also, the log looks good. I really like the volume.
Leg day
Adductors machine
Set 1: 153kg- 17rep
Set 2: 158kg- 13rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Set 3: 67kg- 11rep
Cybex hack squat
Set 1: 180kg-6rep
Set 3: 160kg-8rep
Leg extension
Set 1: 115kg- 15rep
Set 2: 115kg- 12rep
Smith machine reverse lunges
Set 1: 80kg-13rep
Set 2: 90kg-9rep
Short and sweet session few progress in the lift.
Adductors machine
Set 1: 153kg- 17rep
Set 2: 158kg- 13rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Set 3: 67kg- 11rep
Cybex hack squat
Set 1: 180kg-6rep
Set 3: 160kg-8rep
Leg extension
Set 1: 115kg- 15rep
Set 2: 115kg- 12rep
Smith machine reverse lunges
Set 1: 80kg-13rep
Set 2: 90kg-9rep
Short and sweet session few progress in the lift.
you leg day is always impressive on volume brother
take activated charcoal with probiotics brother
I will try that
works?
Tried probiotics definitely worked started my training session. Back to the grind
Tricep+ posterior day
Lying incline tricep pushdown
Set 1: 35kg- 17rep
Set 2: 35kg-14rep
Set 3: 35kg- 13rep
Seated neutral grip cable row
Set 1: 85kg- 17rep
Set 2:85kg- 15rep
Set 3:85kg- 14rep
Seated single arm dumbbell tricep extension
Set 1: 15kg- 14rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep
Wide grip T bar row
Set 1: 90kg- 17rep
Set 2: 90kg- 16rep
Set 3:90kg- 15rep
45* hip extension
Set 1- 40kg- 10rep
Set 2- 40kg- 9rep
Dropset 20kg few more rep
Small session back to training after 2 weeks lost some size due to sickness but everything good so far!!
Lying incline tricep pushdown
Set 1: 35kg- 17rep
Set 2: 35kg-14rep
Set 3: 35kg- 13rep
Seated neutral grip cable row
Set 1: 85kg- 17rep
Set 2:85kg- 15rep
Set 3:85kg- 14rep
Seated single arm dumbbell tricep extension
Set 1: 15kg- 14rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep
Wide grip T bar row
Set 1: 90kg- 17rep
Set 2: 90kg- 16rep
Set 3:90kg- 15rep
45* hip extension
Set 1- 40kg- 10rep
Set 2- 40kg- 9rep
Dropset 20kg few more rep
Small session back to training after 2 weeks lost some size due to sickness but everything good so far!!
what else you taking?
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