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Banded Deadlifts & Biceps

Video:

Last night's Alternative Deadlift session was all about really heavy Band Resisted Deadlifts using APT Pro Wrist Straps' No. 2.0 Bands Double Looped off the floor! I love this exercise as a variation to the regular Deadlift because it builds that maximal end drive right off the bat. The bands increase the tension on the band as you are performing the rep so literally as the weight goes up the bar gets heavier. So the body has to be made to apply absolute force right from the beginning of the rep. This is also why the first "attempt" of every set is usually a failure for me but then I am able to crank out 2-3 reps or more almost immediately.

I also have a video clip of Jaidip's 135 kgs x 2 Deadlift attempt. He's increased his DL by 10 kgs in a period of 2 weeks….I wish I could get beginner gains at this stage of the game but I have to tread carefully!

Banded Deadlifts:
APT's No. 2.0
Double Looped
145 kgs / 319 x 3
155 kgs / 341 x 2
155 kgs / 341 x 2
155 kgs / 341 x 2
155 kgs / 341 x 2
155 kgs / 341 x 2
165 kgs / 363 x 2

Barbell Curls:
20 kgs / 44 x 50 reps
Barbell Reverse Curls:
20 kgs / 44 x 50 reps
(in total)


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Big Back Training with Heavy Rows

Video:

This is Wednesday's workout and the video has me doing Back work and Asees training Deadlifts. I started off training my Back with Pull-ups for a total of 7 sets with 4 devoted to regular prone grip pull-ups and 3 sets to a combination of pull-ups.

The pull-up combination is 4 different variations of the pull-up done back to back each one for 2 reps (so a total of 8 reps per set). The 4 variations are: Pull-ups to Sternum or Waist (the intention is to get to the waist but I lack the strength to do so), Regular Pull-ups, Supine Grip Pull-ups and Hammer Grip Pull-ups.

Next up, I did 7 sets of one arm Dumbbell Rows. I've been training these light for the last 8-9 months and so I decided to switch gears and throw in some heavy sets towards the end. I am very out of sync with the heavy work but the last set of 60 kgs (132 lbs) felt really wonderful to me. I finished the workout with trap with via Band Pull-aparts and Banded Upright Rows.

Asees is doing Eric Troy's Honeymoon Period for his Deadlifts on account of not training consistently for 2-3 months. He's climbing back to his old max of 405 and hopefully this time he will exceed that.

Big Back Training:

Pull-ups:
Regular @ BW x 7 + 3 = 10 x 4
Combo @ (BW x 2 x 4) x 3

Dumbbell Rows:
20 kgs / 44 x 15
30 kgs / 66 x 12
40 kgs / 88 x 11
50 kgs / 110 x 7
50 kgs / 110 x 5
60 kgs / 132 x 3
60 kgs / 132 x 4

Band Pull-aparts:
No. 1.0 x 25 x 4
Banded Upright Rows:
No. 1.0 x 10 x 4


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

High Rep Squats on Leg Day

Video:

This is Tuesday night's workout. I started off with DB Swings which is unorthodox because this workout is right after Deadlifts and I like this exercise because it gets the blood flow going and gets me ready to do Squats.

Dumbbell Swings:
30 kgs / 66 x 20 x 4

Front Planks:
+25 kgs x 30s x 2

Back Squats:
60 kgs / 132 x 30
80 kgs / 176 x 20
100 kgs / 220 x 10


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Deadlifts Basic Volume Pyramid

Video:

This is my DL workout from Monday night 26th January. I have sorted out my chronic acid reflux and bronchospasms so I am much better off health wise now. I went into the workout very nervous because the plan to pyramid down in reps and up in weight was very ambitious - almost too ambitious for someone who is just coming off an illness plus I hadn't trained in 6 days.

However, the workout was really good and I got all the numbers I wanted so I am very happy with the outcome.

I am still running Eric Troy's Maintenance Mode cycle and this is week 2 which is volume week. Usually I perform 15 reps between 450 to 465 lbs but I decided to switch things up a bit by introducing the volume pyramid going from 6 reps down to 1 progressively per set.

I have added a few clips of my training partner Dipen Kocha doing Quality Volume Training on Deadlifts as he worked up from 185 kgs / 407 to 205 kgs / 451.

Deadlifts:
Basic Volume Pyramid
205.0 kgs / 451 x 6
207.5 kgs / 457 x 5
210.0 kgs / 462 x 4
212.5 kgs / 468 x 3
215.0 kgs / 473 x 2
217.5 kgs / 479 x 1

As usual, major shoutout to Mr. Sanjit Paul from Challenge Barbell India.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Press Training

Video:

This is Tuesday's workout.

Dips:
BW x 10 x 5

Unilateral Overhead Press:
20 kgs / 44 x 7 x 3

Band Resisted OHP:
60 kgs / 132 x 3 x 2

Band Resisted Back Squats:
75 kgs / 165 x 15


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Press Training by Ashiem_MatthnAshiem_Matthn, 25 Jan 2015 08:52

UPDATE!

I'm sorry I have posted in a while. I will update y'all on my current status.

I was diagnosed with:

  1. Chronic Acid Reflux
  2. Bronchospasms

I have been prescribed Pantoprazole 40 and it has worked it's miracle. For the last 5-6 days I have not had any acidity problems.

I have however been suffering from severe breathing problems. We suspect it is an allergy to peanuts among dust and other things. So, I have been prescribed an inhaler called an Anasthalin Inhaler and I have to take it 3-4x a day depending on how I need it.

So I haven't trained seriously for the last 3-4 days. I did do a Press workout before that because I had a window where my breathing was perfect. But then it went to so I have not trained because I'm breathing heavily from walking room to room let along picking up weight. By our estimation I should be good to go for Deadlifts on Monday night so I am excited for that.

I hope this passes soon.


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Update by Ashiem_MatthnAshiem_Matthn, 25 Jan 2015 08:30

Band Resisted Deadlifts APT's No 2.0 125 kgs x 3 x 5

Video:

This is a short workout from yesterday. I absolutely love banded deadlifts because they help me build that lasting drive because the weight on the bar is increasing during the course of the rep due to the increasing band tension. This workout was really good on the whole even though it was very short. I will build on it in the future.

Band Resisted Deadlifts:
APT's No. 2.0
125 kgs / 275 x 3 x 5


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Training Wheels after severe Acid Reflux

Video:

This is yesterday (Sunday) night's workout. I visited my doctor today (Monday) and so I am armed with knowledge today that I did not have yesterday at the time of this workout. To begin with, yesterday morning I had a horrible episode - similar to what I discussed in my last DL video where I was unable to breathe and in a lot of pain because of a constriction in my throat. To go over facts: chest x-rays and blood reports have come back A-OKAY. The issue is (which was diagnosed today) I have chronic acid reflux. This is horrifically painful for me and I have the medicines now to combat this. I should be (according to my doctor) pain free and even medicine free in a week.

Back to the workout: I was pretty conservative with the volume on the lunges and the squats. I could have gone for more but I would have lost a lung (or two) in the process because breathing has become especially difficult for me. All in all, I am very happy with this workout!

DB Swings:
30 kgs / 66 x 20 x 4
Weighted Planks:
+25 kgs / 55 x 25s x 4

Reverse Lunges:
20 kgs / 44 x 15
30 kgs / 66 x 15
40 kgs / 88 x 15
50 kgs / 110 x 15
60 kgs / 132 x 7

Back Squats:
60 kgs / 132 x 15
70 kgs / 154 x 15
80 kgs / 176 x 15


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Heavy Day @ Big Boy Basics

Video:

I haven't posted a training video in 4-5 days because I've been very ill. I am allergic to dust which is just sad because I live in Bombay, India. I had terrible reaction a few days ago and we had to get chest x-rays and blood work done. Everything is okay but I was put on antibiotics (high WBC) and I've been coughing so bad my lower back injury is irritating me again. Infact, this injury began to act up and I had to cut my workout short. Today (the next day) I still feel sore in my lower back but it will work itself out. All this coughing has messed me up.

In this video, apart from my lifts, I have shown clips of Sanam's Squats and Ativ and Dipen doing Deadlifts with me. Sanam is on Eric Troy and Joe Weir's Singles Scene and this is Week 1 for her. She has a Relative Max of 75 kgs and she performed a total of 7 singles between 67.5 kgs and 75 kgs. Ativ is still just getting back to training regularly and he pulled 517 and 539 at the end for singles. Dipen has been doing Eric's Single Double Triple progression but he's taking a break from that and doing Quality Volume Training for 3 session.

As for me, I am on Eric Troy's Maintenance Mode cycle and today I had to pull 230 kgs / 507 x 2 x 2 but because I was feeling pain in lower back exactly around the old injury point, I only did one double and then dropped the weight to 215 kgs / 473 for the second double. I'm not very happy because I don't like being injured and I am worried about reopening this injury and plunging myself into another year of miserable pain but I believe I handled it the best way I could.

Deadlifts:
207.5 kgs / 457 x 2
215.0 kgs / 473 x 2
230.0 kgs / 507 x 2
215.0 kgs / 473 x 2


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Shoulders & Arms for Hypertrophy

Video:

Shoulders and Arms is a fairly straight forward total bodybuilder type of workout. I've kept this video short and just shown a basic overview of all the exercises performed. I've also thrown in video clips of Dipen doing Front Squats with 125 kgs / 275 lbs with a pause at the bottom and Jaidip building up work capacity on Back Squats.

Unilateral Overhead Press:
20 kgs / 44 x 8 x 4

Hammer Curls:
10 kgs / 22 x 10 x 5
Band Pressdowns:
No. 1.0 x 20 x 5

Barbell Curls:
20 kgs / 44 x 10 x 5
Seated Extensions:
20 kgs / 44 x 15 x 5

Preacher Curls:
10 kgs / 22 x 5 x 5
Dips:
BW x 10 x 5


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Snatch Grip Block Pulls and Heavy Back Squats

Video:

This is last night's workout. I want to explain my reason for having this workout. I am on a 10 day rotation and in these 10 days the only lift I am training heavy in terms of maximal strength is the deadlift. But apart from getting detrained very very quickly I also need to load my spine atleast once between heavy deadlift session. This workout serves that purpose. I perform a DL variation for reasonable reps and then some Back Squats as well.

Originally, I wanted to perform regular Snatch Grip Deadlifts but I'm still recovering from a lower back injury and it is best not to aggravate these injuries. That is why, to be safe, I used Block Pulls and at the same to overload my back I used a wide snatch grip on the barbell.

I haven't lifted anything heavy for Back Squats in almost 3 years now so doing 319 x 2 at the end was just awesome.

My training buddy Ativ also did Squats and after a long hiatus he's trying to be regular again. He put up a 185 kgs / 407 lbs squat after thoroughly warming up and acclimating.

Snatch Grip Block Pulls:
185 kgs / 407 x 6 x 2

Back Squats:
125 kgs / 275 x 5
145 kgs / 319 x 2


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back, Traps & Biceps Squeezing in the Volume

Video:

I purchased Diesel Crew's "Yoketober" ebook because I wanted some ideas for new exercises given the limited equipment I have to train with so I've implemented two of these exercises into today's workout. The first is an exercise that is titled in the book as "Bar to Crotch" wherein you have to do a pull-up but get your crotch to touch the bar. I don't have the strength to pull this off so I'm doing Pull-ups to my Sternum. Over time I hope to be able to do the exercise as is. The second exercise is for the traps and is called the Lower Trap exercise. This was fantastic and coupled with the Shrugs gave me a solid burn.

I wanted to do something different for DB Rows so I timed my sets and I got 75 reps with 25 kgs (per side) in 8 minutes and I got 25 reps with 35 kgs in 3 minutes so I finished 100 reps in total.

Pull-ups:
BW x 2 x 5 to Sternum
BW x 5 x 5 Regular

Dumbbell Rows:
25 kgs / 55 x 75 reps @ 8 minutes
35 kgs / 77 x 25 reps @ 3 minutes

Traps:
Lower Traps No. 1.0 x 10 x 4
BB Shrugs 60 kgs / 132 x 10 x 4

Biceps:
Buddy Curls 20 kgs / 44 x 50 reps
Buddy Reverse Curls 20 kgs / 44 x 50 reps


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Legs Chest Triceps building up Volume

Video:

Tuesday night's workout involved Legs, Chest and Triceps. I started off with low volume on the whole so there is room for improvement. I haven't focused on the bench press ever so this is a new start for me and I am still keeping the reps relatively high and working on building a good enough groove so that my shoulder problems do not get aggravated. I took 60 kgs for 6 reps on Reverse Lunges and over the next few weeks I want to build my work capacity to 10 reps and long term I should be able to do 20 which is a very ambitious goal. The band pressdowns were fun and totaling 100 reps was a breeze. Either I'll have to add reps or add in a superset or I'll have to increase the band tension in the future.

Bench Press:
60 kgs / 132 x 10 x 5
80 kgs / 176 x 3 x 2

DB Swings:
30 kgs / 66 x 15 x 3
Front Planks:
BW x 45s x 3

Reverse Lunges:
20 kgs / 44 x 20
30 kgs / 66 x 20
40 kgs / 88 x 15
60 kgs / 132 x 6

Band Pressdowns:
No. 1.0 x 100 reps


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

220 kgs x 3 Deadlifts while I'm feeling Feverish and Weak

Video:

This is today's Deadlift workout. I've got training clips of Ativ's Deadlifts and Sanam's Squats in this video. Surprisingly, my entire Deadlift crew of Dipen, Ativ and I are all sick / ill. Dipen had fever and couldn't make it to today's workout. Ativ has respiratory problems and stomach issues. I have stomach issues and I've spent the day feeling very weak and feverish. So going into this workout my expectations were very low however I managed to pull everything I wanted.

Before I focus on my own training, I want to talk about my training buddies Ativ and Sanam. Ativ is returning to training after almost a year of inconsistent training and this is his heavy workout in 3-4 months or so. He focused on 385 to 405 lbs today and pulled 4-5 sets of 5-6 sets within this weight range before concluding with a heavy pull of 473 at the end. Sanam hit a new Personal Record on Back Squats with 80 kgs / 176 lbs for a heavy single. This is her new 1RM and the first time she's hit something this heavy. Congratulations to both Ativ and Sanam!

Okay, time to talk about my training. This is triples week on Eric Troy's Maintenance Mode Cycle for Deadlifts and I wanted to get 220 kgs / 484 lbs for 3 and I was successful in this endeavor so I have nothing to complain about. Even the volume work with 215 kgs / 473 for 3 x 3 was great. I pulled a heavy single with 220 kgs at the end just to reassure myself that even after all the heavy work and the volume at this high intensity (484 is 95% of my relative max of 505) I can pull something maximal.

Also, I spent the whole day drinking Gatorade / Electral to keep myself hydrated because of the upset stomach I have. So, going into this workout I sipped my Coca Cola and I loved it haha!

Deadlifts:
Triples
205 kgs / 451 x 2
220 kgs / 484 x 3
215 kgs / 473 x 3
215 kgs / 473 x 3
215 kgs / 473 x 3
220 kgs / 484 x 1
185 kgs / 407 x 6


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Thanks for reading this journal. You can find my routine, etc detailed out here: 10 Day Deadlift Strength Focus and Mass Gain Routine


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Front Squats Pull ups Back Squats

This is Friday's workout..

Front Squats:
115 kgs / 253 x 3

Pull-ups:
BW x 5 x 5

Back Squats:
70 kgs / 154 x 20

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Last Workout of 2014 Band Resisted Deadlifts & Back

This is the last workout of 2014. I'd like to mention a few things. First, I'm making this video on the 1st of January 2015 a day after the actual workout and I am incredibly sore. Band resisted deadlifts absolutely destroy me. They look easy but these quad looped bands from APT Pro Wrist Straps are absolutely killer on my back and posterior chain in general.

Additionally, my appetite has gone down the drain recently. I haven't been wanting to eat much and I haven't really been eating much either. I haven't started to force feed myself just yet but I can see that happening. With so much volume being thrown around it isn't a good idea for me to skip meals and refrain from eating. I think the dust allergies + bloating + medication for dust allergies has messed me up a bit. Hopefully this is a short term issue and it will resolve itself in the next week or so.

Lastly, I'd like to wish everyone a very Happy New Year! I hope everyone manages to work hard and get everything they want. Best strength to everyone!

Band Resisted Deadlifts:
APT's No. 2.0 Bands QUAD Looped
80 kgs / 176 x 3
80 kgs / 176 x 2
90 kgs / 198 x 2

Deloaded Rows:
55 kgs / 121 x 11 x 4

Dumbbell Rows:
20 kgs / 44 x 20 x 2

BB Shrugs:
20 kgs x 12 x 3
Banded Upright Rows:
No. 1.0 x 12 x 3

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Press Training

This is today's Press Training workout. I am ridiculously sore from last night's Leg Day. I want to say something about my bench press. I suffer from genetically loose shoulder joints that are prone to very painful dislocations. I have suffered from such dislocations many times. As a result of this, very early on in my lifting life, I stopped bench pressing because at the bottom of the press I would feel a lot of pain in my shoulder. I have neglected the bench press for 8 years and I am trying to get the strength to get a 255-275 press. I am not replacing my Deadlift with the Bench Press or anything like that. I will be sticking to these sub-maximal weights and high reps for quite some time before I do any "maximal" end work.

Dips:
BW x 8 x 3

Bench Press:
60 kgs / 132 x 11 x 4

Incline DB Press:
15 kgs / 33 x 15 x 3

JM Presses:
25 kgs / 55 x 12 x 4

Band Pressdowns:
No. 1.0 x 150 reps TOTAL

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Press Training by Ashiem_MatthnAshiem_Matthn, 30 Dec 2014 21:49

Leg Day Widowmaker Squats Lunges Posterior Chain

This is yesterday's Leg Day and it has left me completely sore. I feel absolutely destroyed: my hams, glutes, core and lower back are sore as hell. I want to apologize for not adding captions in the clips within the video. You can refer to the main thumbnail / first image to get the layout of the workout.

DB Swings:
30 kgs / 66 x 20 x 5
Front Planks:
BW x 45s x 5

Reverse Lunges:
20 kgs / 44 x 20
25 kgs / 55 x 15
30 kgs / 66 x 20
40 kgs / 88 x 10
50 kgs / 110 x 10 RP

Back Squats:
70 kgs / 154 x 25

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back Traps Biceps High Volume Training

This is Saturday night's workout. Lots of volume.

Pull-ups:
BW x 10 x 5 = 50 reps

DB Rows:
20 kgs / 44 x 20 + 10 = 30
20 kgs / 44 x 20 + 10 = 30
25 kgs / 55 x 12 + 8 = 20
30 kgs / 66 x 12 + 8 = 20
35 kgs / 77 x 12 + 3 = 15

Traps:
BB Shrugs
40 kgs / 88 x 12 x 3
Band Pull-aparts
No. 1.0 x 20 x 3

Biceps [10 x 3]:
DB Hammer 7.5 kgs / 16.5
BB Reverse 20 kgs / 44
BB Curls 20 kgs / 44

Video:


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

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