Do you have microgains plates on the lat pulldown bar ? Why do that instead of buying a gympin for the cable stack ?

0:00 𝐂𝐚𝐛𝐥𝐞 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐍𝐨𝐫𝐝𝐢𝐜 Warmup 1: 15kg - 6 Reps. Warmup 2: 11.25kg - 3 Reps. Warmup 3: 8.75kg - 1 Rep. 0:01 Set 1: 7.5kg - 6 Reps. +/-0kg, +1 Rep. 0:41 Set 2: 8.125kg - 4 Reps. +/-0kg, +/-0 Reps. Finally got that 6th rep on my top set, finally time to decrease load. Second set stuck for a while but just gotta trust the process. Slow & steady especially with what is essentially a bodyweight exercise. Road to leg extension-ing again is still on however. Important to note even when the day finally comes when I can leg extension heavy & safely again I will still be doing atleast 1-2 sets of reverse nordics a week as I believe the Rectus Femoris does infact benefit from stretch mediated hypetrophy & reverse nordics aswell as sissy squats os the only way the Rectus Femoris can benefit from stretch mediated hypertrophy as leg extensions will not have this effect. As well as this reverse nordics are quite literally the deepest degrees of knee flexion one can achieve & is very good for mobility & general knee health so I do genuinely recommend atleast 1-2 sets of them a week. 1:09 𝐃𝐞𝐟𝐢𝐜𝐢𝐭 𝐁𝐚𝐫𝐛𝐞𝐥𝐥 𝐒𝐭𝐢𝐟𝐟-𝐋𝐞𝐠𝐠𝐞𝐝 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭 Warmup 1: 70kg - 7 Reps. Warmup 2: 90kg - 5 Reps. Warmup 3: 110kg - 3 Reps. Warmup 4: 130kg - 1 Rep. 1:10 Set 1: 140kg - 6 Reps. +5kg, +1 Rep. Holy shit, that was probably one of the best sets of my life. Was only hoping for 4 or MAYBE 5. NOT FUCKING 6. 140 has well and truly been conquered. 160 by the end of year or before I turn 17 is definitely on the horizon. I also really wish I got it on video but I had a retard moment, I took all the weights off one side & forgot how gravity worked and the bar flipped lol. Either way. 140 conquered. 3:06 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐋𝐞𝐠 𝐏𝐫𝐞𝐬𝐬 𝐂𝐚𝐥𝐟 𝐑𝐚𝐢𝐬𝐞 Warmup 1: 67.5kg - 6 Reps. Warmup 2: 92.5kg - 3 Reps. Warmup 3: 112.5kg - 1 Rep. 3:07 Set 1 (Left Leg): 120kg - 6 Reps. +/-0kg, +1 Rep. 3:53 Set 1 (Right Leg): 120kg - 6 Reps. +/-0kg, +1 Rep. 4:36 Set 2 (Left Leg): 120kg - 5 Reps. +/-0kg, +1 Rep. 5:28 Set 2 (Right Leg): 120kg - 5 Reps. +/-0kg, +1 Rep. Tried my first set with only 5 seconds paused in the lengthened between each rep, preferred my usual 7 seconds and went back to it on the second set. +1s as always on calf raises. 6:14 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐇𝐨𝐫𝐢𝐳𝐨𝐧𝐭𝐚𝐥 𝐋𝐞𝐠 𝐏𝐫𝐞𝐬𝐬 Warmup 1: 35kg - 4 Reps. Warmup 2: 47.5kg - 1 Rep. 6:15 Set 1 (Right Leg): 55kg - 5 Reps. +/-0kg, +2 Reps. 6:53 Set 1 (Left Leg): 55kg - 5 Reps. +/-0kg, +2 Reps. Very good progress today. Right leg always the weakest by far, not sure if it’s strength or leg length or leverage or something but progress is progress nonetheless. 7:24 𝐋𝐲𝐢𝐧𝐠 𝐋𝐞𝐠 𝐂𝐮𝐫𝐥 Warmup 1: 45kg - 6 Reps. Warmup 2: 65kg - 3 Reps. Warmup 3: 80kg - 1 Rep. 7:25 Set 1: 85kg (Full Stack) - 6 Reps. +/-0kg, +2 Reps. 7:57 Set 2: 80kg - 7 Reps. +/-0kg, +2 Reps. Damn good progress today holy shit. Gympin should be here in next week now finally. 8:38 𝐇𝐢𝐩 𝐀𝐛𝐝𝐮𝐜𝐭𝐨𝐫 Warmup 1: 70kg - 6 Reps. Warmup 2: 90kg - 3 Reps. Warmup 3: 115kg - 1 Rep. 8:39 Set 1: 122.5kg - 6 Reps. +/-0kg, +2 Reps. 9:01 Set 2: 115kg - 10 Reps. +/-0kg, +5 Reps. Okay so I may of been sandbagging these lol, or perhaps neural adaptations have fully kicked in. Either way good to know. 9:37 𝐇𝐢𝐩 𝐀𝐝𝐝𝐮𝐜𝐭𝐨𝐫 Warmup 1: 85kg - 6 Reps. Warmup 2: 125kg - 2 Reps. 9:38 Set 1: 135kg (Full Stack +5kg) - 9 Reps. +/-0kg, +4 Reps. Okay Gympin is 100% DEFINITELY needed. Even with 2 yoga matts folded into quarters & 5kg on the stack I still got 9. Might even have to sit on the matts with a Gympin eventually I’m so strong on these. 10:24 𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐚𝐥 𝐂𝐫𝐮𝐧𝐜𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 Warmup 1: 55kg - 5 Reps. Warmup 2: 77.5kg - 2 Rep. 10:25 Set 1: 85kg (Full Stack) - 5 Reps. +/-0kg, +1 Rep. Tried texting our seat height 5 (usually do 4) but didn’t like it so stuck to 4. +1s as always on these, excited to Gympin this one up. 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐒𝐥𝐞𝐝 / 𝐅𝐨𝐫𝐰𝐚𝐫𝐝 𝐒𝐥𝐞𝐝 Set 1: Sled +40kg - 5 Laps. Set 2: Sled +60kg - 5 Laps. Decided to implement these at the end of each leg day in order to get my leg extension ability back up aswell as just have genuinely healthier knees. Also very good conditioning and cardio for a fat boy like me. 𝐒𝐢𝐧𝐠𝐥𝐞-𝐋𝐞𝐠 𝐋𝐞𝐠 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐈𝐬𝐨-𝐇𝐨𝐥𝐝𝐬 Warmup 1: 50kg - 10 Seconds. Set 1: 75kg - 10 Seconds. Set 2: 75kg - 15 Seconds. These too for the knee health, taking it slow. Seat Settings: 7, 7, L. Will implement tibia raises next workout if I have time / can be bothered, will get an actual tibia raise bar too eventually. 10:52 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬

0:00 𝐃𝐮𝐚𝐥-𝐀𝐫𝐦 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐑𝐚𝐢𝐬𝐞 Warmup 1: 25kg - 6 Reps. Warmup 2: 32.5kg - 3 Reps. Warmup 3: 40kg - 1 Rep. 0:01 Set 1: 45kg - 5 Reps. +/-0kg, +1 Rep. 0:25 Set 2: 40kg - 7 Reps. +/-0kg, +2 Reps. Not doing these single arm is so much easier mentally aswell as time wise. Sticking to the rep ranges too, don’t forget. 0:59 𝟐𝟎° 𝐈𝐧𝐜𝐥𝐢𝐧𝐞 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐏𝐫𝐞𝐬𝐬 Warmup 1: 20kg - 10 Reps. Warmup 2: 35kg - 3 Reps. Warmup 3: 50kg - 1 Rep. 1:00 Set 1: 55kg - 5 Reps. +/-0kg, +1.5/2 Reps. 1:32 Set 2: 50kg - 7 Reps. +/-0kg, +2 Reps. Taking out a set of shoulder press on the previous workout has really helped with progressing this today, felt buttery smooth & airy. Good stuff, hopefully 30kg per side by the end of the year is the goal, not a majorly big goal but considering how long I’ve been stuck in the 25kg per side range I’d say it’s a solid goal in mind. 2:09 𝐋𝐨𝐧𝐠 𝐑𝐨𝐩𝐞 𝐓𝐫𝐢𝐜𝐞𝐩 𝐏𝐮𝐬𝐡𝐝𝐨𝐰𝐧 Warmup 1: 16.25kg - 6 Reps. Warmup 2: 21.25kg - 3 Reps. Warmup 3: 26.25kg - 1 Rep. 2:10 Set 1: 28.75kg - 4 Reps. +1.25kg, -2 Reps. 2:40 Set 2: 26.25kg - 6 Reps. +/-0kg, +1 Rep. Yep fucking off the single arm bullshit & just doing good old hard sets of pushdowns is key for triceps, don’t overcomplicate it with shitty overhead movements, resistance profile here and there blah blah, 99% of people only need a pushdown aswell as indirect work from pressing. Don’t overcomplicate triceps, easy peasy. 3:23 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐂𝐚𝐛𝐥𝐞 𝐋𝐚𝐭 𝐑𝐨𝐰 Warmup 1: 25kg - 6 Reps. Warmup 2: 32.5kg - 2 Reps. Warmup 3: 40kg - 1 Rep. 3:24 Set 1 (Right Arm): 42.5kg - 5 Reps. +/-0kg, +1 Rep. 3:53 Set 1 (Left Arm): 42.5kg - 5 Reps. +/-0kg, +1 Rep. 4:24 Set 2 (Right Arm): 40kg - 6 Reps. +/-0kg, +1 Rep. 4:56 Set 2 (Left Arm): 40kg - 6 Reps. +/-0kg, +1 Rep. ROM gets a bit dodgy on these but that’s just the case with a shortened position movement. Lats are another movement unnecessarily over complicated, wide pull-down for shoulder abduction & Lat row for shoulder flexion. Boom that’s the entire Lat worker from top to bottom. Also you don’t need both variations on the same day, they both work the entire Lat. it’s BIAS not ISOLATE. 5:27 𝐊𝐞𝐥𝐬𝐨 𝐒𝐡𝐫𝐮𝐠 Warmup 1: 60kg - 6 Reps. Warmup 2: 85kg - 3 Reps. Warmup 3: 110kg - 1 Rep. 5:28 Set 1: 117.5kg - 7 Reps. +/-0kg, +2 Reps. 6:02 Set 2: 117.5kg - 6 Reps. +/-0kg, +2 Reps. The absolute goat of trap/upper back movements and I’ll never stop saying it, no other contributing muscles. True isolation that you’ll never get with a row. Not saying you shouldn’t row as everyone needs to get strong on a good compound row but if you actually cared about upper back growth in specific and not just general back growth you have to be doing these. 6:31 𝐄𝐙 𝐁𝐚𝐫 𝐏𝐫𝐞𝐚𝐜𝐡𝐞𝐫 𝐂𝐮𝐫𝐥 Warmup 1: 10kg - 6 Reps. Warmup 2: 15kg - 3 Reps. Warmup 3: 20kg - 2 Reps. 6:32 Set 1: 22.5kg - 5 Reps. +/-0kg, +1 Rep. +1 reps, slow & steady progress is what I need with biceps as they’ve always been hard to grow for me. Only 1 set today as if I did 2 sets of preachers on consecutive workouts I simply wouldn’t recover. 7:15 𝟐𝟎° 𝐒𝐩𝐢𝐝𝐞𝐫 𝐄𝐙 𝐁𝐚𝐫 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐂𝐮𝐫𝐥 Warmup 1: 10kg - 6 Reps. Warmup 2: 15kg - 3 Reps. 7:16 Set 1: 20kg - 8 Reps. +/-0kg, +1.5/2 Reps. Best form I’ve ever had on these, load reset was definitely needed. 7:44 𝐒𝐢𝐧𝐠𝐥𝐞-𝐀𝐫𝐦 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐏𝐞𝐜 𝐃𝐞𝐜𝐤 Warmup 1: 52.5kg - 4 Reps. Warmup 2: 67.5kg - 1 Rep. 7:45 Set 1 (Right Arm): 77.5kg - 4 Reps. +2.5kg, -2 Reps. 8:05 Set 1 (Left Arm): 77.5kg - 4 Reps. +2.5kg, -2 Reps. Next time I’m going to have to close my eyes (as on my left side I’m facing a mirror which indirectly fixes my form) aswell as actively think of scooping my arms outwards. You only need 1 set of direct rear delt work as they get hit hard with rows and such, just good to top up as they’re so easy to do and non fatiguing relatively speaking. 8:22 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐍𝐨𝐭𝐞𝐬 #UpperBodyWorkout #UpperDay #UpperWorkout #Gym #Bodybuilding #Fitness #Workout

Hey bro great workout! but watch out on your 𝐋𝐢𝐟𝐞 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐈𝐧𝐬𝐢𝐠𝐧𝐢𝐚 𝐒𝐞𝐫𝐢𝐞𝐬 𝐂𝐡𝐞𝐬𝐭 𝐏𝐫𝐞𝐬𝐬 sets cuz your left arm is flaring out and up way more than your left, with time it can cause you some assymetries on your physique

8:03 it looks like you straighten out your legs too early. Your back should reach at least parallel to the ground by the time your legs fully-extend, otherwise your blowing your back out unnecessarily. but hey that's just my take on it. you seem like a tall guy so it might just be a harder lift in general. either way nice work getting in all these work outs. hope you reach your goals and some tasty PRs. good shit

This is gotta be a wind up..

why is your form so much better on legs than for eg back and trizeps?

Amount of hate is pretty wild, dudes doing his thing. Go to the gym yourselves please.

form goes crazy 😭😭

Why are you on your knees doing triceps? Also drop the weight it’s too heavy for you.

you are ego lifting, your forms is not correct in the first two exercises

Good work keep it up.

0:28 I had this exact cable in my asscrack right before you went on it. :D Keep up the hard work don't listen to the skinny kids on youtube. If its feels good and it hits the muscle you desire no worries. 1:41 that girl was checking you out maybe you have a shot.

Work on your lat pulldown form please.

Just hold the damn cable wtf.

Bro you REALLY need to correct your form on lat pulldowns. Lower the weight, and do them correctly, there's tons of tutorials on youtube.

those controlled reps made my muscles sore !! great form dude keep up the hardwork !!!!

Dude dont record yourself anymore this was sad

Some of the worst form I've ever seen. Wild.

bro looking big

I don't recommend doing calve raises like that you can easily tear your Achilles tendon and then the weight will crush you. So if you want a death sentence then continue. But if not a greater way to target your calves would actually be volume over heavyweight because calves don't necessarily respond to heavy eccentric loads

Keep it up!!

👏🏻👏🏻👏🏻

Latissimus Dorsi, Triceps Brachii, Trapezius/Rhomboids, Posterior Deltoid & Rectus Abdominis. Tuesday 16th April 2024 At Marjons Sport & Health Centre. Macrocycle 2024 Workout 81, Microcycle 14, Back & Triceps A. Wide Lat Pull-down: 82x6. Smith JM Press: 27.5x5. Single Arm Tricep Pushdown: 13.75x4,11.875x7. Single Arm Cable Lat Row: 37.5x5,36.25x6. Rear Delt Row Machine: 107.5x6,100x6. Kelso Shrug: 90x7,6. Abdominal Crunch Machine: 37.5x5,32.5x7. instagram.com/jpit.gym Exercise 1, Wide Overhand Grip Lat Pull-down. Performed On A Life Fitness Lat Pull-down Using A Wide Overhand Grip With A 48” Standard Grip Lat Pull-down Bar (Wide) & AQF Weight Lifting Straps. Shortened/Mid Position Latissimus Dorsi Exercise (Specificially The Illiac Lower & Lumbar Middle Regions Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Wide Lat Pull-down, Warmup 1: 52kg - 8 Reps. 63.4% Of Working Weight. Wide Lat Pull-down, Warmup 2: 67kg - 3 Reps. 81.7% Of Working Weight. 0:00 Wide Lat Pull-down, Set 1: 82kg - 6 Reps. +/-0kg, +/-0 Reps. Much Better Tempo Especially In The Change Of Direction. Exercise 2, Smith Machine JM Press. Performed On A Life Fitness Signature Series Smith Machine On A Life Fitness Signature Series Flat Bench. Lengthened Position Triceps Brachii Exercise Specifically The Lateral & Medial Heads Of The Triceps Brachii) Performed With A 3-2-X-1 Tempo. Smith JM Press, Warmup 1: Bar - 5 Reps. -% Of Working Weight. Smith JM Press, Warmup 2: 17.5kg - 3 Reps. 63.6% Of Working Weight. 0:29 Smith JM Press, Set 1: 27.5kg - 5 Reps. -5kg, +2 Reps. Much Much Better Form & Tempo. Exercise 3, Single Arm Tricep Pushdown. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 1 With A 24-Inch Pink Vulken Tricep Rope Cable Attatchment, Neutral Grip While Kneeling. Mid Position Triceps Brachii Exercise (Specifically The Long Head Of The Triceps Brachii) Performed With A 3-1-X-2 Tempo. Single Arm Tricep Pushdown, Warmup 1: 9.375kg - 3 Reps. 68.2% Of Working Weight. 1:11 Single Arm Tricep Pushdown, Set 1 (Right Arm): 13.75kg - 5 Reps. 1:39 Single Arm Tricep Pushdown, Set 1 (Left Arm): 13.75kg - 5 Reps. +/-0kg, +2 Reps. 2:07 Single Arm Tricep Pushdown, Set 2 (Right Arm): 11.875kg - 7 Reps. 2:46 Single Arm Tricep Pushdown, Set 2 (Left Arm): 11.875kg - 7 Reps. +/-0kg, +2 Reps. Exercise 4, Single Arm Cable Lat Row. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 19 With D-handles While Seated On A Life Fitness Signature Series Utility Bench Using AQF Weight Lifting Straps. Shortened Position Latissimus Dorsi Exercise (Specifically The Upper Thoracic Region Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Single Arm Cable Lat Row, Warmup 1: 27.5kg - 5 Reps. 73.3% Of Working Weight. 3:33 Single Arm Cable Lat Row, Set 1 (Right Arm): 37.5kg - 5 Reps. 3:55 Single Arm Cable Lat Row, Set 1 (Left Arm): 37.5kg - 5 Reps. +1.25kg, -1 Rep. 4:21 Single Arm Cable Lat Row, Set 2 (Right Arm): 36.25kg - 7 Reps. 4:50 Single Arm Cable Lat Row, Set 2 (Left Arm): 36.25kg - 7 Reps. +1.25kg, +/-0 Reps. Lats are on the UP recently. Exercise 5, Rear Delt Row. Performed On A Life Fitness Insignia Series Rear Delt Row, Seat Height 6 Using AQF Weight Lifting Straps. Shortened Position Trapezius, Rhomboid & Posterior Deltoid Exercise. Performed With A 3-2-X-0 Tempo. Rear Delt Row, Warmup 1: 82.5kg - 5 Reps. 76.7% Of Working Weight. 5:23 Rear Delt Row, Set 1: 107.5kg - 6 Reps. +/-0kg, +1 Rep. 6:08 Rear Delt Row, Set 2: 100kg - 6 Reps. +/-0kg, +/-0 Reps. Exercise 6, Kelso Shrug. Performed On A Life Fitness Insignia Series Rear Delt Row, Seat Height 3 Using AQF Weight Lifting Straps. Kelso Shrug, Warmup 1: 55kg - 5 Reps. 61.1% Of Working Weight. 6:52 Kelso Shrug, Set 1: 90kg - 7 Reps. +/-0kg, +1 Rep. 7:35 Kelso Shrug, Set 2: 90kg - 6 Reps. +/-0kg, +1 Rep. Exercise 7, Abdominal Crunch Machine. Performed On A Life Fitness Insignia Series Abdominal Selectorised, Seat Height 1. Lengthened Position Rectus Abdominis Exercise. Performed With A 3-1-X-2 Tempo. Abdominal Crunch Machine, Warmup 1: 25kg - 4 Reps. 66.7% Of Working Weight. 8:10 Abdominal Crunch Machine, Set 1: 37.5kg - 5 Reps. First time doing these, not bad at all. 8:42 Abdominal Crunch Machine, Set 2: 32.5kg - 7 Reps. 9:25 Workout Notes. Wide Overhand Grip Lat Pull-down - 1 Set. Smith Machine JM Press - 1 Set. Single Arm Tricep Pushdown - 2 Sets. Single Arm Cable Lat Row - 2 Sets. Rear Delt Row Machine - 2 Sets. Kelso Shrug - 2 Sets. Abdominal Crunch Machine - 2 Sets. #PullDay #Lats #UpperBack #Triceps #Abs #BackWorkout #Gym #Bodybuilding #Fitness #Workout

Triceps Brachii, Latissimus Dorsi, Trapezius/Rhomboids, Posterior Deltoids & Rectus Abdominis. Friday 12th April 2024 At Marjons Sport & Health Centre. Macrocycle 2024 Workout 78, Microcycle 13, Back & Triceps B. Long Rope Tricep Pushdown: 28.75x5,26.25x6. Wide Lat Pull-down: 82x6,72x8. Neutral Lat Pull-down: 97x3.5/4. Single Arm Incline Dumbbell Row: 34x5,32x6. Dual Arm Cable Rear Delt Fly: 11.25x5. Reverse Pec Dec: 45x5,40x5. Cable Crunch: 32.5x4,27.5x6. instagram.com/jpit.gym Exercise 1, Long Rope Tricep Pushdown. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 1 With A 24-Inch Pink Vulken Tricep Rope Cable Attatchment While Kneeling. Mid Position Triceps Brachii Exercise (Specifically The Long Head Of The Triceps Brachii) Performed With A 3-1-X-2 Tempo. Long Rope Tricep Pushdown, Warmup 1: 15kg - 6 Reps. Long Rope Tricep Pushdown, Warmup 2: 22.5kg - 3 Reps. 0:00 Long Rope Tricep Pushdown, Set 1: 28.75kg - 5 Reps. Same Weight, +1 Rep. 0:30 Long Rope Tricep Pushdown, Set 2: 26.25kg - 6 Reps. Same Weight, Reps Matched. Exercise 2, Wide Lat Pull-down. Performed On A Life Fitness Lat Pull-down Using A Wide Overhand Grip With A 48” Standard Grip Lat Pull-down Bar (Wide) Shortened/Mid Position Latissimus Dorsi Exercise (Specificially The Illiac Lower & Lumbar Middle Regions Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Wide Lat Pull-down, Warmup 1: 52kg - 6 Reps. Wide Lat Pull-down Warmup 2: 67kg - 3 Reps. 1:07 Wide Lat Pull-down, Set 1: 82kg - 6 Reps. Same Weight, +1 Rep. 1:33 Wide Lat Pull-down, Set 2: 72kg - 8 Reps. Same Weight, Reps Matched. Progress on pulldowns has been brilliant as of recent, would like to slow down eccentric and especially slow down the change in direction in future. I know on the workout notes it says 74.5kg, I can’t count :(((( Exercise 3, Neutral Lat Pulldown. Performed On A Life Fitness Lat Pull-down Using A Neutral Shoulder Width Grip With A Y-Bar Lat Pull-down Attatchment. Shortened/Mid Position Latissimus Dorsi Exercise (Specifically The Thoracic Upper Region Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Neutral Lat Pulldown, Warmup 1: 67kg - 3 Reps. 2:09 Neutral Lat Pulldown, Set 1: 97kg - 3.5/4 Reps. +10kg, -2.5/3 Reps. Had no choice but to up it by 10kg because of this specific pulldowns silly increments, not too shabby considering the weight jump. Exercise 4, Single Arm Incline Dumbbell Row. Performed On A Life Fitness Signature Series Multi-Adjustable Bench Set To 40° (Setting Number 4) With Life Fitness Rubber Dumbbells. Performed With A Wide Overhand Grip, 2nd Set With A Mechanical Dropset From The Wide Overhand Grip To A Closer Neutral Grip. Shortened Position Trapezius/Rhomboid Exercise. Performed With A 3-2-X-0 Tempo. Single Arm Incline Dumbbell Row, Warmup 1: 20kg - 6 Reps. Single Arm Incline Dumbbell Row, Warmup 2: 26kg - 3 Reps. 2:35 Single Arm Incline Dumbbell Row, Set 1 (Right Arm): 34kg - 5 Reps. 2:59 Single Arm Incline Dumbbell Row, Set 1 (Left Arm): 34kg - 5 Reps. +2kg, -1 Rep. 3:24 Single Arm Incline Dumbbell Row, Set 2 (Right Arm): 32kg - 6 Reps. 3:54 Single Arm Incline Dumbbell Row, Set 2 (Left Arm): 32kg - 6 Reps. +2kg, Reps Matched. These are feeling more and more comfortable each time they are performed, only so much time until I can use the damn prime extreme row. Exercise 5, Dual Arm Cable Rear Delt Fly. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 11 Using Technogym Cavigliera Ankle Straps While Seated On A Life Fitness Signature Series Utility Bench. Mid/Lengthened Position Posterior Deltoid Exercise. Performed With A 3-2-X-2 Tempo. Single Arm Cable Rear Delt Fly, Warmup 1: 5kg - 8 Reps. 4:27 Dual Arm Cable Rear Delt Fly, Set 1: 11.25kg - 5 Reps. The single arm variants of these had way too much body English & doing these dual arm just felt awful so tried out the pec deck and surprise surprise ‘twas actually really really good. Exercise 6, Reverse Pec Deck. Performed On A Life Fitness Insignia Series Pectoral Fly/Rear Deltoid Selectorised, Seat Height 1 On 1st Set, Seat Height 5 On 2nd Set. Neutral Grip Hand Position. Shortened Position Posterior Deltoid Exercise. Performed With A 3-2-X-2 Tempo. Reverse Pec Deck, Warmup 1: 25kg - 5 Reps. 4:57 Reverse Pec Deck, Set 1: 45kg - 5 Reps. 5:26 Reverse Pec Deck, Set 2: 40kg - 5 Reps. Heavily surprised me, will do these in future but seated instead of leant over. Would be even better on a prime pec deck though 😭 Exercise 7, Cable Crunch. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 1 With A 24-Inch Pink Vulken Tricep Rope Cable Attatchment While Kneeling. Mid Position Rectus Abdominis Exercise. Performed With A 3-1-X-2 Tempo. Cable Crunch, Warmup 1: 25kg - 5 Reps. 5:56 Cable Crunch, Set 1: 32.5kg - 4 Reps. 6:25 Cable Crunch, Set 2: 27.5kg - 6 Reps. Not even sure if I’m doing these that well but felt decent, definitely better than leg raises that’s for sure. 7:06 Workout Notes. I know on the Lat pulldowns it says 74.5kg but it was 72kg, I can’t count :(((( Long Rope Tricep Pushdown - 2 Sets. Wide Lat Pull-down - 2 Sets. Neutral Lat Pull-down - 1 Set. Single Arm Incline Dumbbell Row - 2 Sets. Dual Arm Cable Rear Delt Fly - 1 Set. Reverse Pec Deck - 2 Sets. Cable Crunch - 2 Sets. 7 Exercises, 12 Sets Total, 2 Triceps Brachii, 3 Latissimus Dorsi, 2 Trapezius/Rhomboid, 3 Posterior Deltoid & 2 Rectus Abdominis. #PullDay #Lats #UpperBack #Triceps #Abs #RearDelts #BackWorkout #Gym#Bodybuilding #Fitness #Workout

Biceps Brachii, Pectoralis, Anterior/Lateral Deltoids, Brachialis/Brachioradilias & Wrist Flexors. Wednesday 10th April 2024 At Marjons Sports & Health Centre. Macrocycle 2024 Workout 76, Microcycle 13, Push & Biceps B. Single Arm Dumbbell Preacher Curl: 12x5,4. Life Fitness Insignia Series Chest Press: 65x4,57.5x6. 70° Smith Machine Shoulder Press: 21.25PerSidex3.5,18.75PerSidex6. Single Arm Lying Cable Lateral Raise: 10x8,6. Lying Cable Reverse Curl: 27.5x5,25x6. Standing Barbell Wrist Curl: 67.5x5+2+1+Hold. instagram.com/jpit.gym Exercise 1, Single Arm Dumbbell Preacher Curl. Performed On A Life Fitness Signature Series Arm Bench With Life Fitness Rubber Dumbbells. Lengthened Position Biceps Brachii Exercise. Performed With A 3-2-X-0 Tempo. Single Arm Dumbbell Preacher Curl, Warmup 1: 8kg - 5 Reps. 66.7% Of Working Weight. 0:00 Single Arm Dumbbell Preacher Curl, Set 1 (Right Arm): 12kg - 5 Reps. 0:37 Single Arm Dumbbell Preacher Curl, Set 1 (Left Arm): 12kg - 5 Reps. Same Weight, +1 Rep. 1:14 Single Arm Dumbbell Preacher Curl, Set 2 (Right Arm): 12kg - 4 Reps. 1:44 Single Arm Dumbbell Preacher Curl, Set 2 (Left Arm): 12kg - 4 Reps. +2kg, -6 Reps. Matched Last Weeks Top Set. Exercise 2, Life Fitness Insignia Series Chest Press. Seat Height 4, Resistance Band Placed Where Glutes Are Situated For Anti-Slip. Range Of Motion Set To 1. Grip Distance Is Thumbs Distance From End Lengthened Position Pectoralis Exercise. Performed With A 3-1/2-X-0 Tempo. Life Fitness Insignia Series Chest Press, Warmup 1: 30kg - 6 Reps. 46.2% Of Working Weight. Life Fitness Insignia Series Chest Press, Warmup 2: 47.5kg - 3 Reps. 73.1% Of Working Weight. 2:14 Life Fitness Insignia Series Chest Press, Set 1: 65kg - 4 Reps. Same Weight, +1 Rep. Glutes didn’t raise off of seat today, big progress. 2:40 Life Fitness Insignia Series Chest Press, Set 2: 57.5kg - 6 Reps. Same Weight, Reps Matched. Although mind muscle connection matters not in anyway in terms of Hypertrophy these two sets were perhaps my most comfortable and some of the best internal feel I’ve perhaps ever had for chest. Exercise 3, 70° Smith Machine Shoulder Press. Performed On A Life Fitness Signature Series Smith Machine & A Life Fitness Signature Series Multi-Adjustable Bench Set To 70° With A Resistance Band Placed Where Glutes Are Situated For Anti-Slip, Ring Finger Placed On Bars Rings. Bar Set To Clavicles. Lengthened Position Anterior & Lateral Deltoid Exercise. Performed With A 3-1/2-X-0/1 Tempo. 70° Smith Machine Shoulder Press, Warmup 1: 10kg Per Side - 3 Reps. 47.1% Of Working Weight. 70° Smith Machine Shoulder Press, Warmup 2: 17.5kg Per Side - 1 Rep. 82.4% Of Working Weight. 3:12 70° Smith Machine Shoulder Press, Set 1: 21.25kg Per Side - 3.5 Reps. Same Weight, -0.5 Reps. Could feel my DOMS riddened and potentially underecovered lateral & medial head of the tricep during that set, new split is needed. I reckon to an extent tricep recovery is letting my pressing down. 3:40 70° Smith Machine Shoulder Press, Set 2: 18.75kg Per Side - 6 Reps. +1.25kg Per Side, Only -1 Rep. This is what leads me to believe that my triceps are the limiter, while yes the shoulders or chest will be the main movers in my presses you simply cannot deny the tricep involvement and perhaps impact of them being under recovered. Important to note and makes me want to move gyms and change splits more than ever. Exercise 4, Single Arm Lying Cuffed Cable Lateral Raise. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 17 Using Technogym Cavigliera Ankle Straps While Lying On A Life Fitness Signature Series Flat Bench. Mid-Lengthened Position Lateral Deltoid Exercise. Performed With A 3-2-X-2 Tempo. Single Arm Lying Cuffed Cable Lateral Raise, Warmup 1: 8.75kg - 3 Reps. 87.5% Of Working Weight. 4:12 Single Arm Lying Cuffed Cable Lateral Raise, Set 1 (Right Arm): 10kg - 8 Reps. 5:00 Single Arm Lying Cuffed Cable Lateral Raise, Set 1 (Left Arm): 10kg - 8 Reps. First Time Doing Single Arm Variation In 24 Days, +1.25kg From Last Time Performing It. Perhaps underestimated strength a tad, bi-lateral force deficit is real. Can definitely say from only 6 sessions of doing these exclusively dual arm somehow my left arm is slightly weaker. 5:52 Single Arm Lying Cuffed Cable Lateral Raise, Set 2 (Right Arm): 10kg - 6 Reps. 6:34 Single Arm Lying Cuffed Cable Lateral Raise, Set 2 (Left Arm): 10kg - 6 Reps. First Time Doing Single Arm Variation In 24 Days, +1.25kg From Last Time Performing It. Exercise 5, Lying Cable Reverse Curl. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 16 Using A Straight Bar Cable Attatchment While Lying On A Life Fitness Signature Series Flat Bench. Hands As Close Together As Possible. Mid Position Brachialis/Brachioradilias Exercise. Performed With A 3-1-X-2 Tempo. Lying Cable Reverse Curl, Warmup 1: 20kg - 4 Reps. 72.4% Of Working Weight. 7:14 Lying Cable Reverse Curl, Set 1: 27.5kg - 5 Reps. Same Weight, Reps Matched. Less shoulder flexion = better form and thus progressive overload. 7:41 Lying Cable Reverse Curl, Set 2: 25kg - 6 Reps. Same Weight, +1 Rep. Exercise 6, Standing Barbell Wrist Curl (Double Rest Pause + Iso-hold) Performed In A Hammer Strength HD Elite - Half Rack (Long Base) With The Safeties Set To Setting Number 14 Using A JORDAN Elite Steel High Performance Olympic Bar, 20kg, 28mm Barbell. Shortened Position Wrist Flexor Exercise. Performed With A 2-1-X-2 Tempo. Standing Barbell Wrist Curl, Warmup 1: 45kg - 4 Reps. 66.7% Of Working Weight. 8:09 Standing Barbell Wrist Curl, Set 1: 67.5kg - 5+2+1+Iso-Hold Reps. +2.5kg, -3 Reps. 9:04 Workout Notes. Single Arm Dumbbell Preacher Curl - 2 Sets. Life Fitness Insignia Series Chest Press - 2 Sets. 70° Smith Machine Shoulder Press - 2 Sets. Single Arm Lying Cuffed Cable Lateral Raise - 2 Sets. Lying Cable Reverse Curl - 2 Sets. Standing Barbell Wrist Curl (Double Rest Pause + Iso-hold) - 1 Set. 11 Sets Total, 2 Biceps Brachii, 2 Pectoralis, 4 Anterior/Lateral Deltoid, 2 Brachialis/Brachioradilias & 1 Wrist Flexor. #PushDay #Chest #Biceps #Shoulders #Forearms #ChestDay #Gym #Bodybuilding #Fitness #Workout

Triceps Brachii, Latissimus Dorsi, Trapezius/Rhomboid, Posterior Deltoid & Rectus Abdominis. Thursday 4th April 2024 At Marjons Sport & Health Centre. Macrocycle 2024 Workout 72, Microcycle 12, Back & Triceps B. Long Rope Tricep Pushdown: 28.75x4,26.25x6. Wide Grip Lat Pull-down: 79.5x5,72x8. Neutral Grip Lat Pull-down: 87x6.5. Single Arm Incline Dumbbell Row: 32x6,30x6+2. Single Arm Cable Rear Delt Fly: 16.25x5,14.375x6. Decline Situp: 12x3,10x3. instagram.com/jpit.gym Exercise 1, Long Rope Tricep Pushdown. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 1 With A 24-Inch Pink Vulken Tricep Rope Cable Attatchment While Kneeling. Mid Position Triceps Brachii Exercise (Specifically The Long Head Of The Triceps Brachii) Performed With A 3-1-X-2 Tempo. Long Rope Tricep Pushdown, Warmup 1: 15kg - 5 Reps. 52.2% Of Working Weight. Long Rope Tricep Pushdown, Warmup 2: 22.5kg - 2 Reps. 78.3% Of Working Weight. 0:00 Long Rope Tricep Pushdown, Set 1: 28.75kg - 4 Reps. +1.25kg, Reps Matched. Decided to increase the loading on this even though previous I only got 4 reps. Warmups and elbows have never felt so good, JM press is genuinely improving tricep strength so much. 0:26 Long Rope Tricep Pushdown, Set 2: 26.25kg - 6 Reps. +1.25kg, Reps Matched. Exercise 2, Wide Grip Lat Pull-down. Performed On A Life Fitness Lat Pull-down Using A Wide Overhand Grip With A 48” Standard Grip Lat Pull-down Bar (Wide) Shortened/Mid Position Latissimus Dorsi Exercise (Specificially The Illiac Lower & Lumbar Middle Regions Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Wide Grip Lat Pull-down, Warmup 1: 47kg - 8 Reps. 59.1% Of Working Weight. Wide Grip Lat Pull-down, Warmup 2: 67kg - 3 Reps. 84.3% Of Working Weight. 1:06 Wide Grip Lat Pull-down, Set 1: 79.5kg - 5 Reps. +2.5kg, -1 Rep. Changing to the tempo by not pausing in the shortened has allowed for much more steady progress. 1:33 Wide Grip Lat Pull-down, Set 2: 72kg - 8 Reps. Same Weight, Reps Matched. Exercise 3, Neutral Grip Lat Pull-down. Performed On A Life Fitness Lat Pull-down Using A Neutral Shoulder Width Grip With A Y-Bar Lat Pull-down Attatchment. Shortened/Mid Position Latissimus Dorsi Exercise (Specifically The Thoracic Upper Region Of The Latissimus Dorsi) Performed With A 3-1-X-0 Tempo. Neutral Grip Lat Pull-down, Warmup 1: 67kg - 2 Reps. 77% Of Working Weight. 2:12 Neutral Grip Lat Pull-down, Set 1: 87kg - 6.5 Reps. Same Weight, +0.5/1 Rep(s). Constant +1s on these is the exact progress that is needed. Brilliant variation that everyone has access too. Exercise 4, Single Arm Incline Dumbbell Row. Performed On A Life Fitness Signature Series Multi-Adjustable Bench Set To 40° (Setting Number 4) With Life Fitness Rubber Dumbbells. Performed With A Wide Overhand Grip, 2nd Set With A Mechanical Dropset From The Wide Overhand Grip To A Closer Neutral Grip. Shortened Position Trapezius/Rhomboid Exercise. Performed With A 3-2-X-0 Tempo. Single Arm Incline Dumbbell Row, Warmup 1: 20kg - 2 Reps. 62.5% Of Working Weight. Single Arm Incline Dumbbell Row, Warmup 2: 26kg - 1 Rep. 81.3% Of Working Weight. 2:50 Single Arm Incline Dumbbell Row, Set 1 (Right Arm): 32kg - 6 Reps. 3:24 Single Arm Incline Dumbbell Row, Set 1 (Left Arm): 32kg - 6 Reps. Same Weight, +1 Rep. Neural adaptions have fully kicked in now, feeling fully competent and in control on these. If I don’t move gyms soon and stick with this current gym until November then the road to 50kg dumbbell row is on. 3:55 Single Arm Incline Dumbbell Row, Set 2 (Right Arm): 30kg - 6+2 Reps. 4:37 Single Arm Incline Dumbbell Row, Set 2 (Left Arm): 30kg - 6+2 Reps. +2kg, -1 Rep Overall. -2 On 1st Section, +1 On 2nd Section. Exercise 5, Single Arm Cable Rear Delt Fly. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 11 Using Technogym Cavigliera Ankle Straps While Seated On A Life Fitness Signature Series Utility Bench. Mid/Lengthened Position Posterior Deltoid Exercise. Performed With A 3-2-X-2 Tempo. Single Arm Cable Rear Delt Fly, Warmup 1: 10kg - 4 Reps. 61.5% Of Working Weight. 5:18 Single Arm Cable Rear Delt Fly, Set 1 (Left Arm): 16.25kg - 5 Reps. 5:46 Single Arm Cable Rear Delt Fly, Set 1 (Right Arm): 16.25kg - 5 Reps. +1.25kg, Reps Matched. The progress on these is solid but the shoulder irritation is not so great. We’ll have to see how it goes in the future. 6:20 Single Arm Cable Rear Delt Fly Set 2 (Left Arm): 14.375kg - 6 Reps. 6:54 Single Arm Cable Rear Delt Fly Set 2 (Right Arm): 14.375kg - 6 Reps. +0.625kg, -2 Reps. Exercise 6, Decline Situp. Performed On A Life Fitness Signature Series Adjustable Decline/Adbdominal Crunch/Bench With Two Escape Fitness Elite Urethane 10kg Bumper Plates (Green) Underneath For Increased Decline Steepness Using Life Fitness Rubber Dumbbells. Lengthened Position Rectus Abdominis Exercise. Performed With A 4-2-X-0 Tempo. Decline Situp, Warmup 1: Bodyweight - 2 Reps. -% Of Working Weight. 7:35 Decline Situp, Set 1: 12kg - 3 Reps. +2kg, -6 Reps. Looked back at my previous back & tricep workouts and realised I’ve accidentally not done these for a month or so, the lack of reps & strength on these is justified as a result. 8:00 Decline Situp, Set 2: 10kg - 3 Reps. Same Weight, -3 Reps. 8:20 Workout Notes. Long Rope Tricep Pushdown - 2 Sets. Wide Grip Lat Pull-down - 2 Sets. Neutral Grip Lat Pull-down - 1 Set. Single Arm Incline Dumbbell Row - 2 Sets. Single Arm Cable Rear Delt Fly - 2 Sets. Decline Sit-up - 2 Sets. 11 Sets Total, 2 Triceps Brachii, 3 Latissimus Dorsi, 2 Trapezius/Rhomboid, 2 Posterior Deltoid & 2 Rectus Abdominis. #PullDay #Lats #UpperBack #Triceps #Abs #RearDelts #BackWorkout #Gym#Bodybuilding #Fitness #Workout

Sam sulek generation

What do you think of the prime and panatta equipment?

Biceps, Side Deltoids & Chest. Friday 29th March 2024 At Zone Fitness Plymouth. Macrocycle 2024 Workout 67, Microcycle 12, Push & Biceps A. If anyone working at zone fitness reads this, none of this is an insult the gym is brilliant. This is simply constructive criticism from a gym goer. Oh boy where do I even start. A different environment today as the usual gym was closed due to Easter, bank holiday blah blah & my lord what a blessing in disguise. Zone fitness you absolute beauty of a gym, now while I do have my complaints I can see the passion that John (the owner has) & the quality of what is currently there equipment wise. Where else are you going to find a gym with this variety of top notch equipment especially in the south of England? This place may have to be next destination once my current membership runs out. Now I could go on all day about how good it is here but I’m going to be honest as I am with all things in life. Let’s start with non equipment based complaints & there’s only one complaint here. The staff were lovely, the equipment provided is lovely (for the most part), the gym is big and nicely spread, not too busy etc howeverrrr my lord there are plates everywhere and not in a good way. I spent longer trying to find plates to use then actually working out. Unlike Marjons there’s no dedicated plate locations, they are just all over the place and aswell as this my worst gym pet peeve, leaving weights on the machine. Maybe I was just unlucky but there was way too many unracked weights. Anyway onto the equipment, this is nitpicking at most and I don’t want this to seem insulting but these pieces of equipment are needed for this gym: A better adductor machine (prime pin loaded) A better seated leg curl (prime pin loaded) Better flat press / incline press machines (prime pin loaded, nautilus leverage or life fitness insignia) More smith machines (cybex or nautilus) And finally get rid of the damn “ergonomic mag grip handles” on the prime seated row. You cannot use straps on it rendering a beautiful piece of kit useless. Please don’t ban me from the gym in future I’m just honest. 🙏🙏🙏 A fun learning experience that’s for sure, we’ll have to see where the future takes this gym and my next membership (because I’ve seen a lot of the pin loaded prime equipment I’ve requested have seemingly been ordered) Have a good day and remember you don’t need the best of the best equipment to make gains, for the most part a smith machine will do. instagram.com/jpit.gym All Warmup Sets Today Not Tracked Due To Being At Different Gym. Exercise 1, Panatta Sport Alternate Arm Curl. Lengthened Position Bicep, Specifically Biceps Brachii Exercise. 3-2-X-2 Tempo. An absolutely gorgeous machine extremely similar to the Life Fitness Insignia Series Bicep Curl in which I have in my regular rotation with the very much appreciated added feature of being able to fully extend the elbows without the weight bottoming out. This in tandem with the prime preacher curl which we get to shortly in this workout and you have a complete bicep setup right there. Quite possibly other than the quad equipment the two best pieces in this gym. 0:00 Panatta Sport Alternate Arm Curl, Set 1: 30kg - 5 Reps. 0:45 Panatta Sport Alternate Arm Curl, Set 2: 25kg - 6 Reps. Exercise 2, Preacher Hammer Curl. Performed On A Prime Fitness Plate Loaded Arm Curl. Mid/Lengthened Position Bicep, Specifically Brachialis Exercise. 3-2-X-2 Tempo. By far the best preacher curl machine, I would go as far as to say bicep but I do really like the lengthened position machine incline curls I frequently use. Adjusting the resistance profiles is confusing at first especially with it being plate loaded but from what I’ve used probably my favourite plate loaded prime piece, I believe their pin loaded equipment exceeds all their plate loaded imo. 1:32 Preacher Hammer Curl, Set 1: 20kg - 4 Reps. 12.5kg On Middle (Mid Position) Pin & 7.5kg On Top (Lengthened Position) Pin. 2:11 Preacher Hammer Curl, Set 2: 20kg - 4 Reps. 7.5kg On Middle (Mid Position) Pin & 12.5kg On Top (Lengthened Position) Pin. Exercise 3, Lying Cuffed Cable Lateral Raise. Performed On An Attack Strength Dual Adjustable Pulley. Mid/Lengthened Position Middle/Side Deltoid Exercise. 3-2-X-2 Tempo. Ironically with all these fancy lat raise machines this is still by far the best side delt exercise. Funny how something so simple has been right in front of me this whole time and I’ve only just realised the magic of it. 2:49 Lying Cuffed Cable Lateral Raise, Set 1: 13.6kg - 8 Reps. 3:41 Lying Cuffed Cable Lateral Raise, Set 2: 13.6kg - 7 Reps. Exercise 4, Prime Fitness Plate Loaded Incline Press. Mid/Lengthened Position Chest, Specifically The Upper Clavicular Head Exercise. 2-1-X-1 Tempo. A great incline press needs to have an optional and changeable resistance profile and be converging in which this machine has. So why oh why does it bottom out half way down? I’m very disappointed by prime as the range of motion on this machine is piss poor. What’s the point of being able to put peak resistance in the lengthened if you can barely even lengthen your pec on this machine? Now this isn’t an attack against the gym, it’s a brilliant gym overall but this is directed to prime. My reccomendedations to Zone Fitness is to either try the prime pin loaded incline press (primes pin loaded equipment is superior) or to invest in better/more smith machines. My recommendations is a Cybex Smith for a straight up and down smith and a Nautilus smith for an angled smith. 4:27 Prime Fitness Plate Loaded Incline Press, Set 1: 40kg Per Side - 3 Reps. 25kg On Top (Lengthened Position) Pin, 10kg On Middle (Mid Position) Pin & 5kg On Bottom (Shortened Position) Pin. 4:45 Prime Fitness Plate Loaded Incline Press, Set 2: 32.5kg Per Side - 6 Reps. 20kg On Top (Lengthened Position) Pin, 10kg On Middle (Mid Position) Pin & 5kg On Bottom (Shortened Position) Pin. Exercise 5, Panatta Sport Power Smith Machine Dual System Horizontal Press. Lengthened Position Chest, Specifically The Sternal Middle & Costal Lower Head Exercise. 3-2-X-0/1 Tempo. This machine has the exact opposite problem of the prime press. It has too much range of motion. You might question me at this point but you have to understand what a real full range of motion is. The prime you do not get any where near your full rom and this machine you go past your anterior humeral glide. If you like at the Life Fitness Insignia Series Chest Press then it’s actually damn perfect lol My reccomendedation to Zone Fitness is to get either the Life Fitness Insignia Series Chest Press or the Nautilus Leverage Plate Loaded Flat Press. 5:10 Panatta Sport Power Smith Machine Dual System Horizontal Press, Set 1: 20kg Per Side - 3 Reps. 5:40 Panatta Sport Power Smith Machine Dual System Horizontal Press, Set 2: 15kg Per Side - 6 Reps. Exercise 6, Pec Deck. Performed On A Prime Fitness Hybrid Selectorized Pec/Rear Delt. Mid/Lengthened Position Chest, Specifically Sternal Middle & Costal Lower Head Exercise. 2-2-X-1 Tempo. Now I’m not going to lie here this surprised me a lot a lot. I normally despise pec decs, they irritate my shoulders and the resistance profile being shortened doesn’t typically feel good at all for me. However this absolute beauty of a machine, the pin loaded prime machines stay on top with not being confused by having to do calculations with plates you can simply just switch a pin and the resistance is changed. Now you have to admit a dumbbell fly does feel brilliant on the chest in the lengthened however it falls short, with the prime machine you can get the best part of the dumbbell fly and the best part of a traditional pec dec in one. In an ideal world this machine should be in everyone’s chest program. 6:13 Pec Dec, Set 1: 77.1kg - 4 Reps. Resistance Profile Pin 5, Mid/Lengthened Peak Resistance. 6:44 Workout Notes. Panatta Sport Alternate Arm Curl - 2 Sets. Preacher Hammer Curl - 2 Sets. Lying Cuffed Cable Lateral Raise - 2 Sets. Prime Fitness Plate Loaded Incline Press - 2 Sets. Panatta Sport Power Smith Machine Dual System Horizontal Press - 2 Sets. Pec Dec - 1 Set. #PushDay #Chest #Shoulders #Biceps #Forearms #Gym

you are not controlling the movement , pretty much any movement. Please erase everything you saw on youtube from your mind you are not a body builder , dont waste your time going there..

you are going to really hurt your elbows locking out like that.

You should use less weight to perform better. In germany we say, less is more ;)

Lol

Biceps, Side Deltoids, Chest & Forearms. Thursday 21st March 2024. Macrocycle 2024 Workout 61, Microcycle 11, Push & Biceps A. First time doing this specific rotation as some changes were made recently. Side delts & elbow/wrist flexors absolutely destroyed, chest not so much it seems. Isolations progressing extremely extremely well, especially the lying cable lat raise which is by a country mile the best side delt variation of all time. Pressing is slow as always & on top of that the shoulders were feeling particularly glass like today. This is normally where I’d change the converging press to something like a flat smith, which I am genuinely considering, but I’m not gonna be that guy. I’m going to stick with it as my chest is still growing and receiving mechanical tension even though it may not be getting stronger. Just got to take things one step at a time and be patient. With everything progressing as it should apart from pressing it may be time for a chest/pressing specialisation period but for now only time will tell. Legs tomorrow which is hype, big things coming, we’ll see if it’s not only the pressing plateauing but the leg press too which is decided by whether or not it decides to go up in reps. None the less a solid workout all in all, especially for the flexors & side delts. Especially the damn side delts, my lord do I love that lying lat raise variation A LOT. instagram.com/jpit.gym 0mg Of Caffeine Consumed Pre Workout. No Cardio Pre Or Post Workout Other Than Walking To Gym & Back. First Set Performed At 16:40PM & Last Set At 18:18PM For A Workout Duration Of 1 Hour & 38 Minutes. Exercise 1, Life Fitness Insignia Series Bicep Curl. Seat Height 2. Bicep Curl Warmup 1: 25kg - 7 Reps. Bicep Curl Warmup 2: 37.5kg - 2 Reps. 3-1-X-0/2 Tempo. 0:00 Bicep Curl Set 1: 47.5kg - 4 Reps. Same Weight & Reps Matched. 3-1-X-2 Tempo. Thumbless grip is definitely not it, less comfortable & feels less strong in a way, although technically it won’t alter the biceps strength output. Still acceptable reps considering this exercise hasn’t been performed in 12 days now due to split changes. 0:34 Bicep Curl Set 2: 42.5kg - 6 Reps. -2.5kg & +2 Reps. 3-1-X-0 Tempo. Continuous ended up feeling much nicer then expected, keeps more of the focus on the most important part of this machine namely the lengthened position. Exercise 2, Dual Arm Lying Cuffed Cable Lateral Raise. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 18. Lying Cable Lat Raise Warmup 1: 4.375kg - 8 Reps. Lying Cable Lat Raise Warmup 2: 8.75kg - 3 Reps. 3-2-X-2 Tempo. 1:15 Lying Cable Lat Raise Set 1: 10kg - 6 Reps. 3-2-X-2 Tempo. Mwah, by by by far the best side delt variation there is, no doubt about it. Cable height and peak resistance is nuanced so I’m going to keep the cables at this height and progressive overload, peak resistance is at about 30-50° degrees abduction (I don’t know I’m not a scientist) 1:59 Lying Cable Lat Raise Set 2: 8.75kg - 9 Reps. 3-2-X-0 Tempo. Could potentially up the cable height one more but going to stick with this for a while, the cable height change can be in case of a plateau as a sort of emergency reserve / to keep it fresh. But once again my paused then continuous 2 set approach works nicely and it mechanically makes sense. Exercise 3, 30° Incline Smith Machine Press. Incline Smith Warmup 1: 12.5kg Per Side - 6 Reps. Incline Smith Warmup 2: 20kg Per Side - 2 Reps. 3-2-X-1 Tempo. 2:47 Incline Smith Set 1: 25kg Per Side - 4 Reps. Same Weight & Reps Matched. 3-2-X-1 Tempo. Almost identical to last session except tad wider grip and keeping the head pinned back as well as having bloody glass shoulders. Maybe one day I’ll go up in reps or weight on this, persevering for now because chest is growing nicely and I’m not quite regressing just yet. 3:25 Incline Smith Set 2: 22.5kg Per Side - 6 Reps. Same Weight & Reps Matched. 3-2-X-1 Tempo. Pretty much identical once again. Exercise 4, Life Fitness Insignia Series Chest Press. Seat Height 4. Chest Press Machine Warmup 1: 42.5kg - 5 Reps. 3-2-X-0 Tempo. Thumbless grip isn’t better on this press unlike it’s smith machine counterparts. 4:04 Chest Press Machine Set 1: 55kg - 6 Reps. Same Weight & Reps Matched, Again. 3-2-X-0 Tempo. Little bit too much movement for my likings but reps matched none the less. Shoulders feeling a little glass today so to even match the reps isn’t too bad, hopefully pressing can finally progress one day 🤞🤞🤞 Exercise 5, Lying Cable Hammer Curl. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley, Cable Height 16. Lying Hammer Curl Warmup 1: 20kg - 3 Reps. Lying Hammer Curl Warmup 2: 30kg - 2 Reps. 3-1-X-2 Tempo. 4:44 Lying Hammer Curl Set 1: 32.5kg - 5 Reps. 3-1-X-2 Tempo. Not as good as imagined but not bad at all by any stretch of the imagination. 5:11 Lying Hammer Curl Set 2: 27.5kg - 8 Reps. 3-1-X-0 Tempo. Bit of a primal curl if I say so myself but until I can do the full stack it’ll do. Definitely has a sort of arm wrestling raw feel about it. Exercise 6, Single Arm Wrist Supported Cable Wrist Curl. Single Arm Wrist Curl Warmup 1: 10kg - 5 Reps. Single Arm Wrist Curl Warmup 2: 17.5kg - 2 Reps. 2-2-X-2 Tempo. 5:46 Single Arm Wrist Curl Set 1: 21.25kg - 4 Reps (Right Arm) 6:11 Single Arm Wrist Curl Set 1: 21.25kg - 5 Reps (Left Arm) 2-2-X-2 Tempo. Hurts wrist a little but is expected from a 4 rep max. Only hurts right side which is also expectedly the weaker side as I am in fact left handed. 6:38 Single Arm Wrist Curl Set 2: 18.75kg - 13 Reps (Right Arm) 7:23 Single Arm Wrist Curl Set 2: 18.75kg - 2-2-X-0 Tempo. Didn’t want that many reps tbh, kinda crazy how many you can grind out especially when not pausing at top, makes me believe first set could’ve been anywhere from 1-3RIR. Wrists didn’t hurt second set which just indicates more warming up of the wrists needed or perhaps it was because of not pausing in shortened. 8:04 Workout Notes. Bicep Curl 2x Lat Raise 2x Incline Press 2x Flat Press 1x Hammer Curl 2x Wrist Curl 2x #PushDay #Chest #Shoulders #Biceps #Forearms #Gym

keep up the work.

Biceps, Side Deltoids, Chest & Forearms. Macrocycle 2024 Workout 55, Microcycle 10, Push & Biceps A. Wednesday 13th March 2024. instagram.com/jpit.gym Today was seemingly the day I discovered tempo, how to write it down anyway, and my tempo throughout the workout reflects this especially in the pressing. Quite surprising to see I managed to relatively speaking not lose many reps at all considering how much more challenging I made the tempos for myself, perhaps if I didn’t change the tempo I would’ve finally progressed on incline smith press? Preacher dumbbell curls have been itching my little autistic mind for the last couple days and I’m happy to report they are exactly as I hyped them up to be. We’ll have to see how these improved tempos and new exercises play out in the future in terms of progressability but from what I understand now this is perhaps one of my most composed and almost “professional” workouts to date. It’s quite difficult to force yourself to take the harder option such a pausing longer where it’s harder in a movement and I’ve done that today so I am happy with that even if the reps and weight don’t reflect progress. Onto the next one where hopefully I can keep this up. 150mg Caffeine Consumed Pre Workout. 10 Minutes Immediately Pre Workout & 11 Minutes Immediately Post Workout On A Treadmill At A Speed Of 3.5MPH & 1 Incline. (Life Fitness Treadmill) First Warmup Was Performed At 16:05PM & The Last Set At 17:54PM For A Workout Duration Of 1 Hour & 49 Minutes. (Not Including Pre & Post Workout Cardio) 0:00 Exercise 1, Warmup 1 Of 2, Single Arm Dumbbell Preacher Curl (Right Arm) 0:37 Exercise 1, Warmup 1 Of 2, Single Arm Dumbbell Preacher Curl (Left Arm) Weight: 6kg - 5 Reps. 45-60%, 50% In This Case, Of Working Weight Performed For 5-7 Reps With A 3-2-X-0 Tempo. 1:09 Exercise 1, Warmup 2 Of 2, Single Arm Dumbbell Preacher Curl (Right Arm) 1:29 Exercise 1, Warmup 2 Of 2, Single Arm Dumbbell Preacher Curl (Left Arm) Weight: 10kg - 3 Reps. 70-85%, 83.3% In This Case, Of Working Weight Performed For 2-4 Reps With A 3-2-X-0 Tempo. 1:48 Exercise 1, Set 1 Of 2, Single Arm Dumbbell Preacher Curl (Right Arm) 2:27 Exercise 1, Set 1 Of 2, Single Arm Dumbbell Preacher Curl (Left Arm) Performed On A Life Fitness Signature Series Arm Curl Bench. Lengthened Position Bicep Exercise (Specifically Biceps Brachii), 5-9 Rep Range With A 3-2-X-0 Tempo. Setup: Armpits Tucked Securely On Preacher Bench Allowing Only Movement Of The Elbow Joint, Brace With Non Working Arm & Have Non Working Leg Brace Up On Foot Platform. Weight: 12kg - 4 Reps. New exercise because while the Life Fitness Insignia Series Machine Curl does have tension at length, the machine is designed in a way to prevent a full range of motion, particularly in the fully extended position so a bicep exercise with a lengthened resistance profile that allows full elbow extension was perhaps needed in my program and the variation is appreciated especially considering both my bicep isolation exercises have varying shoulder positions,these do feel really good and hopefully will “bulletproof” my biceps & surrounding tendons per say. Quite a harsh sticking point but to be strong on these is perhaps the truest bicep strength as these are by far the hardest free weight bicep exercise and an exercise I genuinely want to progress on and enjoy very much. Only downside is perhaps because I have hyper mobile elbows I am perhaps hyperextending too far taking tension off of the biceps but this is fine and can be improved in future. In short, great new exercise in which I am excited to progress on. 3:06 Exercise 1, Set 2 Of 2, Single Arm Dumbbell Preacher Curl (Righti Arm) 4:26 Exercise 1, Set 2 Of 2, Single Arm Dumbbell Preacher Curl (Left Arm) 3-2-X-0 Tempo. Weight: 10kg - 10 Reps. Interesting to see the difference 2kg makes with reps but then again this is my first time doing them. I’m expecting around 6-8 on my top set with 12kg next week just due to neural adaptations and my biceps becoming used to being trained at such extreme lengths. Quite a fun and long set being 1 minute 20 seconds in length and 10 reps, strange that I didn’t get what you would call “the burn” considering it was such a high rep set, don’t get me wrong that isn’t a complaint and “the burn” can increased perceive rate of effort and perhaps decrease intensity but to have such a high rep set and not get the “burn” is strange to say the least. 5:38 Exercise 2, Warmup 1 Of 2, Single Arm Cable Lateral Raise (Right Arm) 6:01 Exercise 2, Warmup 1 Of 2, Single Arm Cable Lateral Raise (Left Arm) Weight: 5kg - 5 Reps. 45-60%, 50% In This Case, Of Working Weight Performed For 5-7 Reps With A 3-2-X-1 Tempo. 6:28 Exercise 2, Warmup 2 Of 2, Single Arm Cable Lateral Raise (Right Arm) 6:47 Exercise 2, Warmup 2 Of 2, Single Arm Cable Lateral Raise (Left Arm) Weight: 7.5kg - 4 Reps. 70-85%, 75% In This Case, Of Working Weight Performed For 2-4 Reps With A 3-2-X-1 Tempo. 7:06 Exercise 2, Set 1 Of 2, Single Arm Cable Lateral Raise (Right Arm) 7:40 Exercise 2, Set 1 Of 2, Single Arm Cable Lateral Raise (Left Arm) Performed On A Life Fitness Cable Motion Dual Adjustable Pulley. Lengthened Position Side Deltoid Exercise, 5-8 Rep Range With A 3-2-X-1 Tempo. Setup: Cable Height 21, Cuffed With Handles In Hand To Improve Internal Connection, Seated & Chest Supported. Keep Chest Up To Prevent A “Shrugging” Motion Occuring. Think About Scooping The Weight In An Arching Motion Instead Of Simply Yanking Weight Up. Weight: 10kg - 5 Reps. Same Weight & -0.5 Reps From Last Session. Half a repetition down is not too shabby at all considering the tempo was much improved and biased towards the peak resistance. Just have to keep arms straighter and chest up to prevent an almost “shrugging” motion, perhaps load may be a tad heavy but only time will tell and I can reassess in future. 8:14 Exercise 2, Set 2 Of 2, Single Arm Cable Lateral Raise (Right Arm) 8:51 Exercise 2, Set 2 Of 2, Single Arm Cable Lateral Raise (Left Arm) 3-2-X-1 Tempo. Weight: 9.375kg - 6 Reps. Same Weight & -0.5 Reps From Last Session. Same can be said here except a little bit with straighter arms and less “shrugging” of the weight.

Calves, Quadriceps, Hamstrings & Adductors. Macrocycle 2024 Workout 56, Microcycle 10, Legs A. Thursday 14th March 2024. instagram.com/jpit.gym A somewhat eventful workout full of silly mistakes that’s for sure, a lot of positives but just generally didn’t feel at my best so can’t be entirely satisfied with the final result. It’s funny how what is technically progress all around can be viewed so poorly just due to how shit you feel. Tempo was certainly improved on some exercises but the quality especially on the two main compounds of the day was just not there. We live and we learn and i can always keep improving, as long as I get better each and every workout then that’s the best progress one can make. Time to collect myself and focus on what’s infront of me and up next. 375mg Caffeine Consumed Pre Workout. (1 Scoop Of Overdrive Pre Workout, However An Unweighed Ammount So Not Entirely Accurate) 10 Minutes Immediately Pre & Post Workout On A Treadmill At 3.6MPH & 1 Incline. (Life Fitness Treadmill) First Warmup Was Performed At 16:39PM & The Last Set At 19:09PM For A Workout Duration Of 2 Hours & 30 Minutes (Not Including Pre & Post Workout Cardio) 0:00 Exercise 1, Warmup 1 Of 2, Leg Press Calf Raise. Weight: 100kg Per Side - 5 Reps. 45-60%, 55.6% In This Case, Of Working Weight Performed For 5-7 Reps With A 2-10-X-1 Tempo. 0:55 Exercise 1, Warmup 2 Of 2, Leg Press Calf Raise. Weight: 150kg Per Side - 2 Reps. 70-85%, 83.3% In This Case, Of Working Weight Performed For 2-4 Reps With A 2-10-X-1 Tempo. 1:20 Exercise 1, Set 1 Of 2, Leg Press Calf Raise. Performed On A Life Fitness Signature Series Plated Loaded Linear Leg Press. Calf Exercise (Specifically Gastrocnemius), 4-8 Rep Range With A 2-10-X-1 Tempo. Setup: Seat Back Rest All The Way Back, Get Comfortable With The Stretch But Not To A Dangerous Ammount. Weight: 180kg Per Side - 5 Reps. Same Weight & Reps Matched From Last Session. Calves are still getting used to extra volume on previous leg day & while it may look like I’m not getting full ROM at the top, I am because the top part of the ROM I’m missing is mainly the soleus in which I am not trying to train. A little more uncomfortable on the knees today than usual but still good, I’d prefer slow but stable progress on this instead of stupidly fast progress and risking injury. Just a case of sticking with this weight until I can get 8 solid reps, not only just to stick to rep ranges but in order to allows joints to catch up especially locking out with the knees. It may look silly in practice but there’s a reason my calves are 17.5 inches and have grown 1.5 inches in the last 9 months, what can I say? 2:38 Exercise 1, Set 2 Of 2, Leg Press Calf Raise. 2-10-X-1 Tempo. Weight: 170kg Per Side - 6 Reps. Same Weight & +1 Rep From Last Session. Exactly the set you want, intense with no pain with slow but consistent progress. Brilliant stuff, genuinely no complaints. 4:07 Exercise 2, Warmup 1 Of 2, Quadriceps Bias Leg Press. Weight: 60kg Per Side - 5 Reps. 45-60%, 54.5% In This Case, Of Working Weight Performed For 5-7 Reps With A 5-2-X-0 Tempo. 4:47 Exercise 2, Warmup 2 Of 2, Quadriceps Bias Leg Press. Weight: 90kg Per Side - 2 Reps. 70-85%, 81.8% In This Case, Of Working Weight Performed For 2-4 Reps With A 5-2-X-0 Tempo. 5:04 Exercise 2, Set 1 Of 2, Quadricep Bias Leg Press. Performed On A Life Fitness Signature Series Plated Loaded Linear Leg Press. Mid/Lengthened Position Quadriceps Exercise (Specifically The Vastus Musculature), 4-8 Rep Range With A 5-2-X-0 Tempo. Setup: Seat Back Rest All The Way Back, 3 Yoga Matts Behihd Back For Increased ROM Aswell As Anti-Slip Resistance Bands Behind The Back & Below Buttocks. Feel As Low And Close As Possible, Ankles Do Not Have To Be On Platform. Brace Hard And Keep Body Pinned Into Seat. Weight: 110kg Per Side - 3 Reps. Same Weight & Reps Matched From Last Session. Didn’t feel as heavy or nerve wracking today which was good, probably wasn’t my tightest set but tempo was good, we’ll get over this “plateau” of sorts too but not bad at all. 5:38 Exercise 2, Set 2 Of 2, Quadricep Bias Leg Press. 5-2-X-0 Tempo. Weight: 95kg Per Side - 5.5 Reps. Same Weight & -0.5 Reps From Last Session. Oh no I went down a rep but instead of throwing a hissy fit in the gym I realised that the intensity by far justified it. Very happy with myself especially because at one point I nearly rested at the top but I didn’t so that’s a plus. Only thing I’m bummed about is the fact that if I was as tight and locked in on my first set as this set I perhaps would’ve gotten 4 reps instead of 3, but we live and we learn. Intensity and focus is there, that’s all that matters. 6:28 Exercise 3, Warmup 1 Of 1, Life Fitness Insignia Series Leg Extension + Sissy Squat (Compound Set) Weight: 90kg - 4 Reps (1 Rep Off Camera Because I Was Testing The Yoga Matt Trick Out) 70-85%, 72% In This Case, Of Working Weight Performed For 3-5 Reps With A 3-1-X-1 Tempo. 6:50 Exercise 3, Set 1 Of 1, Life Fitness Insignia Series Leg Extension + Sissy Squat (Compound Set) Shortened Into Lengthened Position Quadriceps Exercise (Specifically The Rectus Femoris), 4-8 Rep Range With A 3-1-X-1 Tempo. Setup: Seat All The Way Back, Allowing For Maximum Range Of Motion, Leg Pad Setting M. Resistance Bands Used As Seatbelt. Two Folded Yoga Matts On Leg Pad To Allow An Increased Range Of Motion, Definitely Only Two & Not Three As Three Did Not Work Out At All. Weight: 125kg/Bodyweight - 5+3.5 Reps (Technically 6 Because I Did One Rep Then Stopped Because Setup Was Trash) Same Weight & Reps Matched/+0.5 Reps On Sissy Squats However With An Increased Range Of Motion. Little bit of extra range of motion which is nothing to complain about, a tad dodgy on the machine if you heard the whole thing rattle towards the start of the set but nonetheless solid progress as always on leg extensions.

I normally would not comment but - your lats pull downs are terrible, lower the weight and maybe even a narrower grip (by ~1 palm width) - if you do pullups (chest to bar) you would know exactly what grip will allow you the best range of movement. The seated cable rows are not bad but you leave out a lot of gains with this short range movement, so again lower the weight, make sure your elbows pass your torso, and if you are able bring your palm all the way back to your torso (consider finishing the pull in a supination, it will naturally lift your chest up for better contraction). P.S. - if you just do these 2 exercises for full ROM you also don't need the other two rows you did for your rear delts.

Triceps, Lats, Upper Back, Rear Delts & Abdominals. Macrocycle 2024 54, Microcycle 9, Back & Triceps B. While progress by technicalities of reps and loads being increased, I’m not overly happy with todays workout. By far my sloppiest workout of the split, a lot has to be changed & no not the exercises or the actual structure of the workout simply just tempo and tightness changes etc. The tempo of some movements brings a lot of mystery into training for me, with back movements mainly being shortened position is holding the contracted really needed? Will have to be something to test in future, I think with tempo manipulation I can get more out of each individual exercise, it’s kind of ironic how the “bro form” of old is slowly being realised to be somewhat more optimal & I can say much more fun as I’m very excited to not pause my dumbbell rows and just get to yanking some heavy weight. As for triceps I just need to keep my elbows tucked and stop letting my shoulders roll, a rookie mistake. Negatives aside as I stated previously load and rep progression all around and doing lat rows with the mini bench and on cable stack is much more progressable and I prefer the pulling angle, while certainly not a mega workout such as it’s predecessors I can atleast say I’ve learnt or am going to learn something from today, decent stuff. instagram.com/jpit.gym 0:00 Exercise 1, Warmup 1 Of 2, Long Rope Tricep Pushdown. Weight: 15kg - 6 Reps. 0:24 Exercise 1, Warmup 2 Of 2, Long Rope Tricep Pushdown. Weight: 21.25kg - 2 Reps. 0:35 Exercise 1, Set 1 Of 2, Long Rope Tricep Pushdown. Performed On A Life Fitness Cable Motion Dual Adjustable Pulley Using A Vulken Tricep Rope. Tricep (Specifically Long Head) Bias Exercise, 4-7 Rep Range, Mid Position. Setup: Cable Height At Top, Kneeling. Weight: 27.5kg - 4 Reps. +1.25kg, -2 Reps. Hands kept getting caught inside my damn pocket, a bit of a rough set but nothing we can’t work on. Gotta keep them shoulder back, keep letting them drift up too much like an idiot. 1:04 Exercise 1, Set 2 Of 2, Long Rope Tricep Pushdown. Weight: 23.75kg - 7 Reps. +1.25kg, Reps Matched. A tad better, but that’s expected with less weight. Never wearing these joggers again on this exercise though. In short, don’t let elbows drift up and don’t over extend elbows beyond the triceps ROM. 1:51 Exercise 2, Warnup 1 Of 2, Wide Grip Lat Pull-down. Weight: 57kg - 4 Reps. Exercise 2, Warnup 2 Of 2, Wide Grip Lat Pull-down (Didn’t Record) Weight: 67kg - 1 Rep. 2:11 Exercise 2, Set 1 Of 2, Wide Grip Lat Pull-down. Performed On A Life Fitness Pulldown. Lat (Specifically Illiac Lower & Lumbar Middle) Bias Exercise, 4-7 Rep Range, Shortened Position. Weight: 77kg - 5 Reps. +2.5kg, -2 Reps. Sent the weight increase, not bad at all. My lay pulldown connection is great. 2:42 Exercise 2, Set 2 Of 2, Wide Grip Lat Pull-down. Weight: 72kg - 7 Reps. +0.5/1 Rep. 3:21 Exercise 3, Warmup 1 Of 1, Single Arm Cable Lat Row (Right Side) 3:35 Exercise 3, Warmup 1 Of 1, Single Arm Cable Lat Row (Left Side) Weight: 20kg - 3 Reps. 3:50 Exercise 3, Set 2 Of 2, Single Arm Cable Lat Row (Right Side) 4:27 Exercise 3, Set 2 Of 2, Single Arm Cable Lat Row (Left Side) Performed On A Life Fitness Cable Motion Dual Adjustable Pulley. Lat (Specifically Thoracic Upper) Bias Exercise, 4-9 Rep Range, Shortened Position. Setup: Chest Supported On Mini Bench, Bracing With Non Working Arm, Cable Height At Bottom. Weight: 30kg - 6 Reps. Much much better & more stable aswell as being able to incrementally increase weight. 5:02 Exercise 3, Set 2 Of 2, Single Arm Cable Lat Row (Right Side) 5:46 Exercise 3, Set 2 Of 2, Single Arm Cable Lat Row (Left Side) Weight: 28.75kg - 8 Reps. Decided to do a bonus set because it felt that good, reminded myself why I don’t do more than 3 sets for a lats in any given session, they are just so so fatigued on the 4th. 6:27 Exercise 4, Warmup 1 Of 2, Single Arm Incline Dumbbell Row (Right Side) 6:48 Exercise 4, Warmup 1 Of 2, Single Arm Incline Dumbbell Row (Left Side) Weight: 18kg - 4 Reps. 7:13 Exercise 4, Warmup 2 Of 2, Single Arm Incline Dumbbell Row (Right Side) 7:23 Exercise 4, Warmup 2 Of 2, Single Arm Incline Dumbbell Row (Left Side) Weight: 24kg - 2 Reps. 7:35 Exercise 4, Set 1 Of 2, Single Arm Incline Dumbbell Row (Right Side) 8:08 Exercise 4, Set 1 Of 2, Single Arm Incline Dumbbell Row (Left Side) Upper Back Bias Exercise, 4-8 Rep Range, Shortened Position. Setup: 40° Bench, Wide Overhand Grip, Pause At Top & Bottom. Weight: 30kg - 5 Reps. +4kg, Only -1 Rep. Bit of a sloppy set with balance and hitting the bench etc but I’ve decided I’m definitely not pausing these at the top from now on, still going to standardise the chest touch however. 8:39 Exercise 4, Set 2 Of 2, Single Arm Incline Dumbbell Row (Right Side) 9:18 Exercise 4, Set 2 Of 2, Single Arm Incline Dumbbell Row (Left Side) Weight: 26kg - 6 Reps. Matched last weeks top set on this weeks back off set. Definitely going to stop pausing at the top on these, I suspect I’ll be able to get much more out of these sets without the unnecessary pause. 9:53 Exercise 5, Warmup 1 Of 1, Single Arm Cable Rear Delt Fly (Right Side) 10:12 Exercise 5, Warmup 1 Of 1, Single Arm Cable Rear Delt Fly (Left Side) Weight: 12.5kg - 3 Reps. 10:28 Exercise 5, Set 1 Of 2, Single Arm Cable Rear Delt Fly (Right Side) 11:23 Exercise 5, Set 1 Of 2, Single Arm Cable Rear Delt Fly (Left Side) Rear Delt Bias Exercise, 4-8 Rep Range, Lengthened Position. Setup: Seated, Cuffed, Neutral Grip, Cable Height 11. Weight: 21kg - 5+4 Reps. Same Weight, Reps Matched. Bit scuffed especially with the awful cuffs, going to have to buy non velcro ones haha, but by far the best rear delt exercise nonetheless. 12:14 Exercise 5, Set 2 Of 2, Single Arm Cable Rear Delt Fly (Right Side) 12:57 Exercise 5, Set 2 Of 2, Single Arm Cable Rear Delt Fly (Left Side) Weight: 21kg - 4+4. +3.5kg, -4 Reps. Couldn’t be assed to do an 8+ rep set so just stuck with the same weight again, not as bad as I thought to be honest. 13:41 Exercise 6, Warmup 1 Of 1, Gar Hammer/Leg Raise. Weight: Bodyweight Sit-ups - 3 Reps. 13:55 Exercise 6, Set 1 Of 2, Gar Hammer/Leg Raise. Abdominal Bias Exercise, 4-8 Rep Range, Mid Position. Setup: 2 Green 10kg Bumper Plates Under Bench For Increased Steepness Of Bench. Weight: Bodyweight - 6 Reps. Same Weight, Reps Matched. Much better connection compared to last time, have nothing else to say about these it’s a bodyweight exercise not exactly rocket science or mega fatiguing or epic. 14:35 Exercise 6, Set 2 Of 2, Gar Hammer/Leg Raise. Weight: Bodyweight - 5 Reps. Same Weight, Reps Matched. 15:07 Workout Notes. Pushdown 2x Pull-down 2x Lat Row 2x Dumbbell Row 2x Rear Delt Fly 2x Leg Raise 2x #PullDay #Lats #UpperBack #Triceps #Abs #RearDelts #BackWorkout #Gym

nice work, you know things

Hamstrings, Calves, Quads & Glutes. Macrocycle 2024 53, Microcycle 9, Legs B. AM workout in the bag which is unusual for me but had to be done today. Overdrive preworkout definitely carried today although afterwards I felt like I was going to die of an actual overdose. Actually got my first recording complaint today but I guess that’s what you get for working out in the morning when it’s mainly non regulars/boomers, that’s life I guess. Not much to say about leg days, been near perfect for a long while now and other than some exercise sequence changes not much has changed, even joints and irrelevant things like just general connection have been amazing too. Don’t want to curse myself but with my form and tempo I don’t see any injuries happening either, everything is just so comfortable. Just gotta keep getting stronger and with more strength stay mentally strong as being able to push legs hard is a talent a lot of people don’t have especially when it keeps getting heavier and heavier. 3 plate smith squat is next up I guess, only time will tell. instagram.com/jpit.gym 0:00 Exercise 1, Warmup 1 Of 2, Life Fitness Insignia Series Seated Leg Curl. Weight: 60kg - 5 Reps. 0:39 Exercise 1, Warmup 2 Of 2, Life Fitness Insignia Series Seated Leg Curl. Weight: 80kg - 2 Reps. 1:01 Exercise 1, Set 1 Of 2, Life Fitness Insignia Series Seated Leg Curl. Hamstring Bias Exercise, 4-7 Rep Range, Lengthened Position. Setup: Back Rest Setting 5, Leg Pad Setting L, Alllowing For Largest ROM Possible. Weight: 95kg - 6 Reps. +2.5kg, Reps Matched. Full stack soon at this rate, hamstring strength carry over from deficit SLDLs are unparalleled. A tad bit of body English, might even use two resistance bands but best I can get especially when nearing bodyweight loads. 1:52 Exercise 1, Set 2 Of 2, Life Fitness Insignia Series Seated Leg Curl. Weight: 92.5kg - 5.5 Reps. +2.5kg, Only -0.5 Reps. 2:40 Exercise 2, Warmup 1 Of 2, Hammer Strength Plate Loaded Seated Calf Raise. Weight: 15kg Per Side - 6 Reps. 3:12 Exercise 2, Warmup 2 Of 2, Hammer Strength Plate Loaded Seated Calf Raise. Weight: 25kg Per Side - 3 Reps. 3:28 Exercise 2, Set 1 Of 2, Hammer Strength Plate Loaded Seated Calf Raise. Calf (Specifically Soleus) Bias Exercise, 5-10 Rep Range, Shortened Position. Setup: Allowing For Largest ROM Possible. Weight: 32.5kg Per Side - 8 Reps. Same Weight, Reps Matched. Slowly but surely with these. Probably my least cared about exercise, not because I don’t enjoy them but because they’re simply so irrelevant, mainly just use them to get as much ankle mobility as possible on my subsequent squats. 4:14 Exercise 2, Set 2 Of 2, Hammer Strength Plate Loaded Seated Calf Raise. Weight: 27.5kg Per Side - 9 Reps. Same Weight, +1 Rep. As long as my feet are neutral the rep counts. 5:08 Exercise 3, Warmup 1 Of 2, Smith Machine Squat. Weight: 20kg Per Side - 5 Reps. 5:35 Exercise 3, Warmup 2 Of 2, Smith Machine Squat. Weight: 32.5kg Per Side - 1 Rep. 5:44 Exercise 3, Set 1 Of 2, Smith Machine Squat. Performed On A Life Fitness Signature Series Smith Machine. Quad Bias Exercise, 4-7 Rep Range, Lengthened Position. Setup: Feet Low & Close, Pause At Bottom, Keeping Tension Throughout, Not Locking Out. Have Feet Even Further Back Than Natural, We Want Knee Flexion To The Extreme. Weight: 40kg Per Side - 5 Reps. +1.25kg Per Side, Only -1 Rep With Better ROM & Tempo. Shuffled my feet even further back for more knee flexion and tried, and I say tried it wasn’t perfect, to not rest at top atleast for the least time I could manage. Back up to 2 plates now with my best squat form ever, well chuffed. 6:43 Exercise 3, Set 2 Of 2, Smith Machine Squat. Weight: 37.5kg Per Side - 6 Reps. Same Weight, +1 Rep. The first set takes so much out of me this just feels so much heavier, still got it done nonetheless. 7:55 Exercise 4, Warmup 1 Of 1, Single Leg Life Fitness Insignia Series Leg Extension (Both Legs) Weight: 50kg - 2 Reps. 8:31 Exercise 4, Set 1 Of 2, Single Leg Life Fitness Insignia Series Leg Extension (Right Leg) 9:16 Exercise 4, Set 1 Of 2, Single Leg Life Fitness Insignia Series Leg Extension (Left Leg) Quad (Specfically Rectus Femoris) Bias Exercise, 4-7 Rep Range, Shortened Position. Setup: Back Rest All The Way Back, Leg Pad Setting M, Allowing For Maximum ROM. Weight: 62.5kg - 6 Reps. Same Weight, +1 Rep. I may be bold in saying these are the best quad exercise there is, the motor unit recruitment benefits of a single leg exercise and so so so stable and grindeable. One more session with this weight then we’re upping it to half the stack with a single leg. 9:59 Exercise 4, Set 2 Of 2, Single Leg Life Fitness Insignia Series Leg Extension (Right Leg) 10:39 Exercise 4, Set 2 Of 2, Single Leg Life Fitness Insignia Series Leg Extension (Left Leg) Weight: 62.5kg - 5 Reps. +2.5kg, Reps Matched. 11:22 Exercise 5, Warmup 1 Of 2, Smith Machine Hip Thrust. Weight: 40kg Per Side - 4 Reps. 11:38 Exercise 5, Warmup 2 Of 2, Smith Machine Hip Thrust. Weight: 60kg Per Side - 2 Reps. 11:47 Exercise 5, Set 1 Of 2, Smith Machine Hip Thrust. Performed On A Life Fitness Signature Series Smith Machine. Glute Bias Exercise, 4-7 Rep Range, Shortened Position. Setup: Not Overthinking Setup, Simply What’s Natural And Comfortable Will Be Used, Pause At The Top. Weight: 75kg Per Side - 6 Reps. Same Weight, +1 Rep. Fucking smith machine kept reracking, decent set nonetheless. 12:22 Exercise 5, Set 2 Of 2, Smith Machine Hip Thrust. Weight: 65kg Per Side - 8 Reps. Same Weight, +2 Reps. I don’t know if it was just the general morale support of having a stranger watching over my set but my lord that was a banging set, two sets of these is much superior to just the one. 13:02 Exercise 6, Warmup 1 Of 1, Leg Press Calf Raise. Weight: 75kg Per Side - 3 Reps. 13:30 Exercise 6, Set 1 Of 2, Leg Press Calf Raise. Performed On A Life Fitness Signature Series Plate Loaded Linear Leg Press. Calf (Specifically Gastrocnemius) Bias Exercise, 4-8 Rep Range, Shortened Position. (Albeit Extended Period Of Time Spent In Lengthened Position) Setup: Hold Lengthened Position For 10 Seconds In Between Each Rep, Iso-hold Post Failure, Seat All The Way Down. Toes Pointed In To Bias Lateral Outer Calf. Weight: 125kg Per Side - 7 Reps. +25kg Per Side, Only -1 Rep. Slowly leaving sandbagging territory, could probably do more but taking it slowly for now specifically for the joints especially with how awkward the internal rotation is. Can confirm however that it 100% biases the outer gastrocnemius the best I’ve ever experienced. 15:01 Exercise 6, Set 2 Of 2, Leg Press Calf Raise. Weight: 125kg Per Side - 6 Reps. +25kg Per Side, Only -2 Reps. 16:31 Workout Notes. Leg Curl 2x Soleus Calf Raise 2x Squat 2x Leg Extension 2x Hip Thrust 2x Gastroc Calf Raise 2x #LegDay #Hamstrings #Calves #Quadriceps #Glutes #Gym

Looking good mate 👍

Biceps, Chest, Front/Side Deltoids & Forearms. Macrocycle 2024 Workout 52, Microcycle 9, Push & Biceps B. Various quality of life changes and nit picky adjustments have made this workout, specifically the pressing, superior in every way. The stimulus to fatigue ratio has been far improved as well as standardisation & hopefully as a result of increased standardisation and stability also progressability. Having overdrive pre workout before the last couple workouts has actually fried my brain and I think I’m only going to take it on workouts / days that need it most in order to not kill myself, progress all around today & even recorded every warmup set (I’m psychotic and obsessed) and I see no problems with doing so in the future too. Arms are still a priority for the short term future but pressing is definitely up next. I think I can finally say for the equipment presented to me, training wise, I am 100% getting the most out of everything here, I just have to bide my time and keep at it and the results will speak for themself, onto the next one. instagram.com/jpit.gym 0:00 Exercise 1, Warmup 1 Of 2, Life Fitness Insignia Series Bicep Curl. Weight: 22.5kg - 5 Reps. 0:26 Exercise 1, Warmup 2 Of 2, Life Fitness Insignia Series Bicep Curl. Weight: 35kg - 2 Reps. 0:37 Exercise 1, Set 1 Of 2, Life Fitness Insignia Series Bicep Curl. Bicep (Specifically Bicep Brachii) Bias Exercise, 4-7 Rep Range, Lengthened Position. Setup: Seat Height 2, Body Completely Pinned Back On Seat To Minimise Any Body Movement/“English”. Weight: 47.5kg - 4 Reps. +2.5kg, -2 Reps. Perhaps my fault for the lack of reps as I prematurely upped the load but ended up just as strict as ever, it really is a shame this machines range of motion doesn’t allow me to fully extend elbows/not essentially dead stop the weight. 1:09 Exercise 1, Set 2 Of 2, Life Fitness Insignia Series Bicep Curl. Weight: 45kg - 4 Reps. Same Weight, -1 Rep From Last Weeks 2nd Set Albeit It Extra Fatigue From More Weight On First Set Balances It Out. Same thing here, perhaps a tad too heavy but a 4 rep set is still great for hypertrophy nontheless. 1:43 Exercise 2, Warmup 1 Of 3, Life Fitness Insignia Series Chest Press. Weight: 30kg - 5 Reps. 2:01 Exercise 2, Warmup 2 Of 3, Life Fitness Insignia Series Chest Press. Weight: 45kg - 3 Reps. 2:11 Exercise 2, Warmup 3 Of 3, Life Fitness Insignia Series Chest Press. Weight: 55kg - 1 Rep. 2:27 Exercise 2, Set 1 Of 2, Life Fitness Insignia Series Chest Press. Chest (Specifically Mid-Low) Bias Exercise, 5-9 Rep Range, Lengthened Position. Setup: Seat Height 4. Weight: 60kg - 5 Reps. -2.5kg Although Much Stricter And More Stable Form. Decided to strip back some weight as well as keeping my head pinned back to prevent unnecessary body English. These changes allowed this to be some of my best ever sets on this piece of kit, much more relative range of motion and tightness and hopefully much more standardised and progressable from now on and hopefully no more plateauing on this exercise. 2:58 Exercise 2, Set 2 Of 2, Life Fitness Insignia Series Chest Press. Weight: 55kg - 7 Reps. -2.5kg Again Here But Form And Stability Is Infinite Times Better. Same can be said here, much tighter and more stable, one of my best sets ever on this machine. 3:40 Exercise 3, Warmup 1 Of 3, 70° Smith Machine Shoulder Press. Weight: Bar - 5 Reps. 4:04 Exercise 3, Warmup 2 Of 3, 70° Smith Machine Shoulder Press. Weight: 10kg Per Side - 3 Reps. 4:15 Exercise 3, Warmup 3 Of 3, 70° Smith Machine Shoulder Press. Weight: 15kg Per Side - 2 Reps. 4:22 Exercise 3, Set 1 Of 2, 70° Smith Machine Shoulder Press. Performed On A Life Fitness Signature Series Smith Machine. Front & Side Deltoid Bias Exercise (Moreso Front Delt With This ROM), 4-8 Rep Range, Lengthened Position. Setup: 70° Bench, Flat Back, Wide Wide Grip, Full Range Of Motion. Weight: 21.25kg Per Side - 5 Reps. +1.25kg, -2 Reps. The slightly narrower grip and having the bar be in the exact same spot on my clavicle every time has allowed for a much more stacked and stable movement as well as this the standardised pause and not locking out at top has made this much more progressable, happy to finally see where I can take this. 4:50 Exercise 3, Set 2 Of 2, 70° Smith Machine Shoulder Press. Side Delt Partial Range Of Motion. Weight: 17.5kg Per Side - 7 Reps. Same Weight, Reps Matched Although Increased Weight On Previous Set Means More General Fatigue So It Balances Out. Never had any problems with this variation, great as always. 5:21 Exercise 4, Warmup 1 Of 2, Single Arm Cable Lateral Raise (Right Side) 5:42 Exercise 4, Warmup 1 Of 2, Single Arm Cable Lateral Raise (Left Side) Weight: 5kg - 4 Reps. 5:36 Exercise 4, Warmup 2 Of 2, Single Arm Cable Lateral Raise (Right Side) 6:01 Exercise 4, Warmup 2 Of 2, Single Arm Cable Lateral Raise (Left Side) Weight: 7.5kg - 1 Rep. 6:07 Exercise 4, Set 1 Of 2, Single Arm Cable Lateral Raise (Right Side) 6:40 Exercise 4, Set 1 Of 2, Single Arm Cable Lateral Raise (Left Side) Performed On A Life Fitness Cable Motion Dual Adjustable Pulley. Side/Middle Deltoid Bias Exercise, 4-7 Rep Range, Lengthened Position. Setup: Cable Height 21, Seated, Chest Supported, Cuffed. Weight: 9.375kg - 5 Reps. +0.625kg, -1/1.5 Reps. Lat raise progress has been unprecedented recently, elbows were a little more bent than i would I have like admittedly but my progress and connection on this more than makes up for it. 7:14 Exercise 4, Set 2 Of 2, Single Arm Cable Lateral Raise (Right Side) 7:54 Exercise 4, Set 2 Of 2, Single Arm Cable Lateral Raise (Left Side) Weight: 8.75kg - 6 Reps. Same Weight, +1 Rep/Matched Last Weeks Top Set. Getting insanely strong on these. This set, although the reps don’t represent it, felt like butter and so so light. Brilliant stuff. 8:35 Exercise 5, Warmup 1 Of 1, Alternating Dumbbell Hammer Curl. Weight: 14kg - 3 Reps. 8:57 Exercise 5, Set 1 Of 2, Alternating Dumbbell Hammer Curl. Bicep (Specfically Brachialis) Bias Exercise, 4-8/10 Rep Range, Mid Position. Setup: Sit Backwards On Lat Pull-down For Elbow Support, Brace Feet Against Wall. Weight: 20kg - 5.5 Reps. Same Weight, Reps Matched. Definitely one of my sloppier movements overall but as I’ve said previously I’m fine with it, this is essentially my “let’s move some weight” exercise and do that I did. In all fairness ROM and form in getting better with these each week & even with the slightly lackluster form still pleased with these. 9:55 Exercise 5, Set 2 Of 2, Alternating Dumbbell Hammer Curl. Weight: 18kg - 8 Reps. Same Weight, +1 Rep. Slightly stricter then last set just due to lighter load but generally same can be said here as last set. Left side is by far stronger, like by a lot. Perhaps I’ll think of a more stable hammer curl variation but for now I’m not mad about it as long as it’s standardised each week. 11:19 Exercise 6, Warmup 1 Of 2, Standing Barbell Wrist Curl. Weight: 40kg - 3 Reps. 11:26 Exercise 6, Warmup 2 Of 2, Standing Barbell Wrist Curl. Weight: 50kg - 2 Reps. 11:32 Exercise 6, Set 1 Of 1, Standing Barbell Wrist Curl. Forearms (Specfically Wrist Flexor) Bias Exercise, 5-10 Rep Range, Shortened Position. Setup: Double Rest Pause + Post Failure Iso-hold, Safety Rack As Close As Possible To Allow True Failure Of Iso-hold. Weight: 62.5kg - 8+2+1 Reps + Iso-hold. Same Weight, -1 Rep Although Forearm Weekly Volume Has Been Increased Aswell As First Time Doing This Variation On This Specific Workout. Essentially my ego lift for forearms, just trying to grip some heavy weight not too fussed about a perfect form, full range of motion wrist curl here. Same with the hammer curls as long as it’s standardised and progressing each week im not too fussed especially with the fact that on both these and hammer curls I have much stricter variations (reverse curls & cable wrist curls respectively) 12:32 Workout Notes. Bicep Curl 2x Flat Press 2x Shoulder Press 2x Lat Raise 2x Hammer Curl 2x Wrist Curl 1x #PushDay #Chest #Biceps #Shoulders #ChestDay #Gym

Triceps, Lats, Upper Back & Abdominals. Macrocycle 2024 51, Microcycle 9, Back & Triceps A. Just to preface I did “PR” so to say (albeit on movements I have not done in months & I find extremely unstable) which went as so: Squats: 100kg - 1 Rep, 120kg - Fail. I did do legs the day previous but nonetheless 100kg full ROM & paused in true bodybuilding fashion ain’t that bad. Only issue was just due to my anatomy and being used to smith machine squats, pretty much got folded haha but didn’t feel untouchable strength wise, as usual just a case of needing to practice a specific lift. Not bad at all considering having not touched a barbell squat in months and wobbling all over the place aswell as a 2 second or so pause. Bench Press: 70kg - 1 Rep, 80kg - Fail, 75kg - Fail. As I’ve said previously I do in fact have the pressing strength of a toddler but also positively, I paused each rep in a bodybuilding style (this wasn’t some sloppy gym PRs, I was honest with myself) & secondly it didn’t feel PR heavy if you get me. If you regularly bench you’ll understand what I mean by that, I didn’t fail because it was “too heavy” per say but also because of lack of neural adaptations and stability, I feel like even with a little bit of practice I’d have 80 within a week or two, but I’m not mad with 70 considering that was my non paused PR back when I did actually bench. Deadlift: 140kg - 1 Rep (Fastest Ever, 4-6 RIR (I can’t gauge RIR that well I just go to failure lol)) 160kg - 1 Rep(!) which is a +20kg PR. And finally deadlifts, the lift with the least stability issues so a PR isn’t exactly unexpected. I’m telling you the carryover of my deficit smith machine SLDLs is nuts. Not everyday you get a +20kg PR especially on a lift you never do. Anyway it’s silly to PR lifts you don’t focus on but at the end of the day it’s all fun, onto the actual workout of the day. Tried an actual high stim pre workout today for the first time that wasn’t a monster or a stupidly underdosed scam preworkout. The preworkout in question was DaveTrains Overdrive Pre. One of the best dosed pre workouts on the market that’s for sure but that begs the question on whether pre workout is actually needed. Personally it’s definitely not needed, I’ve had more workouts without than with but I can’t lie as of recent I’ve been swayed, maybe placebo maybe not but it’s fun nonetheless. As for the workout, same old as always. Putting triceps and biceps at start of workouts for the next 4-8 weeks or so because bigger arms bro. After that I’m gonna have a definite pressing focus but one step at a time. Works out pretty nicely using the tricep rope instead of d-handles (simple quality of life change) and back work is same as usual (rows and pulls bro). Just happy to be working out and progressing man, enjoy your passions. Onto the next one. instagram.com/jpit.gym 0:00 Exercise 1, Set 1 Of 1, Life Fitness Insignia Series Tricep Press. Tricep (Specifically Lateral & Medial Head) Bias Exercise, 4-7 Rep Range, Mid Position. Setup: Seat All The Way Down, Close Neutral Grip. Weight: 107.5kg - 5 Reps. +5kg, -3 Reps. Not bad at all. Without plates on lap this exercise is useless. Felt the tiniest bit of chest but I think that’s because I benched just before + it doesn’t matter anyway the triceps will be the main mover no matter what. Warmups: 60kg - 6 Reps & 90kg - 2 Reps. 0:29 Exercise 2, Set 1 Of 2, Single Arm Tricep Pushdown. 1:03 Other Arm. Tricep (Specifically Long Head) Bias Exercise, 4-7/8 Rep Range, Mid Position. Setup: Kneeling, Brace With Non Working Arm, D-handle With Overhand Grip. Weight: 12.5kg - 5 Reps. +2 Reps. Feels much more stable with pink rope (as well as more neutral adaptations due to 2nd or 3rd time doing this exercise) Warmups: 6.25kg - 3 Reps & 10kg - 3 Reps. 1:36 Exercise 2, Set 2 Of 2, Single Arm Tricep Pushdown. 2:28 Other Arm. Weight: 11.25kg - 8 Reps. +1.25kg & Only -1 Rep. Yeah this damn good. Way more grindy reps with rope too because it doesn’t slip and slide like d handles. 3:16 Exercise 3, Set 1 Of 1, Wide Grip Lat Pull-down. Performed On A Life Fitness Pulldown. Lat (Specifically Illiac Lower & Lumbar Middle) Bias Exercise, 4-7 Rep Range, Shortened Position. Weight: 74.5kg - 7.5 Reps. +1 Rep ISH. Slowly but surely, gets easier every time though. One more session with this weight I reckon then back up to 77kg. (I only count the reps below 90° of elbow bend) Warmups: 47kg - 5 Reps & 57kg - 3 Reps & 67kg - 1 Rep. 3:52 Exercise 4, Set 1 Of 2, Single Arm Cable Lat Row. 4:13 Other Arm. Performed On A Life Fitness Cable Row. Lat (Specifically Thoracic Upper) Bias Exercise, 4-9 Rep Range, Shortened Position. Setup: Kneeling, Brace With Non-Working Arm. Weight: 40kg - 4 Reps. (Barely) Pre set note to self: the forms going to be shit but I have to force progression on these somehow especially with how large the load jumps are. Haha I predicted it, sometimes you just gotta send it, not bad at all. Atleast I got 1 proper rep on the left side lol. It is what it is, atleast that was fun. Warmups: 26kg - 2 Reps. 4:35 Exercise 4, Set 2 Of 2, Single Arm Cable Lat Row. 5:14 Other Arm. Weight: 33kg - 7 Reps. 2nd Set Matched Last Weeks Top Set. Atleast that was a somewhat stimulating set, a little sloppy towards the latter end but nothing too terrible. Connection was decent at start but died off near end. Not too shabby. Do really wish there was a chest supported Lat row however to prevent the sloppiness of the last few reps. Left side a little less sloppy, just gotta keep them shoulders down and not shrug/body English my way through the movement. 5:50 Exercise 5, Set 1 Of 2, Life Fitness Insignia Series Rear Delt Row. Upper Back & Rear Delt Bias Exercise, 4-8 Rep Range, Shortened Position. Setup: Seat Height 5. Weight: 102.5kg - 6 Reps. Reps Matched But A Tad Bit Easier. Solid stuff, this variation always been a little slow especially with SLDLs day before, any little bit of progress is progress nonetheless. Warmups: 60kg - 4 Reps & 90kg - 2 Reps. 6:27 Exercise 5, Set 2 Of 2, Life Fitness Insignia Series Rear Delt Row. Weight: 95kg - 7 Reps. +2.5kg & Reps Matched. Second sets usually a tad better, just gotta keep that chest up and use the damn chest pad. Not bad at all though, really good connection and progressive overload. 7:05 Exercise 6, Set 1 Of 2, Kelso Shrug. Performed On Life Fitness Insignia Series Rear Delt Row. Upper Back Bias Exercise, 4-7 Rep Range, Mid Position. Setup: Seat Height 3. Weight: 80kg - 8 Reps. +5kg & +0.5 Reps. Some people claim you can do more weight on these than rows but there’s no way? I tried shrugging post row set & tried rowing post shrug set and neither budged. Probably the sloppiest set of these I’ve done thus far but I’ll fix it up next set. I’m just genuinely confused on whether I’m doing these right or sandbagging or what? Warmups: 50kg - 3 Reps. 7:55 Exercise 6, Set 2 Of 2, Kelso Shrug. Weight: 80kg - 7 Reps. +5kg & +1 Rep. Took the hoodie off to see scapula a tad better, a little more of an upright shrug compared to previous set but still a horizontal Kelso shrug nonetheless. Definitely cannot get a row rep as seen at end of set so surely can’t be sandbagging, right? Watching back it looks real fucking good I can’t lie though. Another thing to note is I see a lot of people either prefer an overhand or wider grip on these however I prefer a neutral and the arms almost rubbing against my lats, not important just interesting to note. 8:33 Exercise 7, Set 1 Of 2, Decline Situp. Abdominal Bias Exercise, 4-8 Rep Range, Lengthened Position. Setup: Decline Bench, Green 10kg Bumper Plate Under For Steeper Angle, Dumbbell/Weight Behind Head. Weight: 10kg - 9 Reps. +2 Reps. Yeah this was a nice reset with less weight and steeper decline, feeling way less hip flexor even towards the harder failure reps. Will definitely stick with angle for a while instead of progressive overloading the steepness like I’ve been doing on leg raises, this is good for now maybe when the dumbbell gets a bit heavier again I’ll increase it but for now perfect. Warmups: Bodyweight - 4 Reps & 6kg - 2 Reps. 9:31 Exercise 7, Set 2 Of 2, Decline Situp. Weight: 10kg - 6 Reps. +1 Rep. Surprising how in a couple weeks I’ve gone from hating these and loving leg raises to the other way round, who cares though spinal flexion is spinal flexion. 10:21 Workout Notes. Tricep Dip 1x Tricep Pushdown 2x Lat Pull-down 1x Lat Row 2x Rear Delt Row 2x Kelso Shrug 2x Sit-up 2x #PullDay #Lats #UpperBack #Triceps #Abs #BackWorkout #Gym

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