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You leaned back on lat pulldowns right off the bat. Why?

Only enough for the bar to not hit the top of my head, E. I did not lean far back at all. Just barely.

Your range of motion of db rows is not good and you continue to angle your body so that you working side is "up"…this exercise seems darn near impossible for you to get "perfect" and you need to be able to do it right before you get to cheat (my opinion). You should slow down.

Maybe I need a more forward type lean.

Your cable rows improved but you do not extend your arms all the way all the time. I wanted you to start with a weight that was easy. You did not. Why are you looking for a "sweet spot?"

Sir the weight flew off the stack. You told me to start with something really light. The weight just flew off.

I didn't see preacher curls in this vid but I know that the last time I saw them you used a partial range of motion by not extending your arm all the way (straightening the elbow).

Okay.

Try slowing down all the "bodybuilding" stuff and paying attention to what you're doing.

I am trying to go with the pump and feeling the muscle moving. I'll slow down and start paying more attention to what I am doing.


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."

Re: Back Biceps by Ashiem_MatthnAshiem_Matthn, 29 Jul 2014 20:51

185 x 12 x 4 Front Squats Super High Volume

This is from Sunday:

Front Squats:
185 x 12 x 4

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."

uh oh I think I saw this too late. I'll make a note for next week. Damnit! Sorry.


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."

Re: Back Biceps by Ashiem_MatthnAshiem_Matthn, 29 Jul 2014 20:39

You leaned back on lat pulldowns right off the bat. Why?

Your range of motion of db rows is not good and you continue to angle your body so that you working side is "up"…this exercise seems darn near impossible for you to get "perfect" and you need to be able to do it right before you get to cheat (my opinion). You should slow down.

Your cable rows improved but you do not extend your arms all the way all the time. I wanted you to start with a weight that was easy. You did not. Why are you looking for a "sweet spot?"

I didn't see preacher curls in this vid but I know that the last time I saw them you used a partial range of motion by not extending your arm all the way (straightening the elbow).

Try slowing down all the "bodybuilding" stuff and paying attention to what you're doing.

Re: Back Biceps by EricTEricT, 28 Jul 2014 17:30

455 x 15 Deadlifts Pre Workout Meal is the Key

M72 W4

this is from last night..

Deadlifts on Eric Troy's Maintenance Mode:
455 x 5
455 x 4
455 x 4
455 x 2
Volume = 15 reps
405 x 6

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."

Shoulders & Triceps

M72 W3

Unilateral Overhead Press:
50 x 6
50 x 7
50 x 10
50 x 10

Dips:
BW x 6 x 4

Pressdowns:
60 x 20 x 4

Hip Extensions:
BW x 10

Pull-ups:
BW x 8 + 5

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."

Shoulders & Triceps by Ashiem_MatthnAshiem_Matthn, 24 Jul 2014 12:58

Back Biceps

M72 W3

Lat Pulldowns:
87.5 x 20
100 x 20
112.5 x 15
112.5 x 20

Dumbbell Rows:
60 x 20 x 4

Cable Rows:
100 x 15
80 x 20
90 x 15
80 x 20

Hammer Curls:
25 x 10 x 4
Preacher Curls:
20 x 10 x 4

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 Biceps by Ashiem_MatthnAshiem_Matthn, 24 Jul 2014 12:07

Back, Legs & Biceps

This was a long high volume type workout.

Weighted Pull-ups:
+70 x 2 x 2
+45 x 5 x 2
Dips: BW x 7 x 4

Row Medley
SS Straight Set
DS Drop Set
1. Dumbbell Rows
SS 95 x 15 x 3
2. High to Low Rows
SS 75 x 12 x 2
DS 87.5, 75. 62.5 x 8
3. Low to High Rows
SS 80 x 12 x 2
DS 90, 80, 70 x 10
4. Facepulls
SS 87.5 x 15 x 2
DS 87.5, 75. 62.5 x 12
5. Cable Rows
SS 170 x 4 x 2
DS 170, 160, 150 x 4

Reverse Lunges:
65 x 12 x 2
Hammer Curls:
25 x 12 x 3

Cable Pullthroughs:
100 x 15 x 2
Preacher Curls:
20 x 10 x 2

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, Legs & Biceps by Ashiem_MatthnAshiem_Matthn, 22 Jul 2014 08:37

This is my new routine thanks to Eric Troy

I want to try something new. I have always been a Deadlift focused trainee but I want to take that to the next level. I want to literally be a Deadift ONLY guy: not a Deadlift guy who relies heavily on Weighted Pull-ups, Dumbbell Rows, Front Squats, etc. I don't want any more mental props. Keeping that in mind, this is the new routine thanks to Eric. It will evolve with time based on my performance. There are potential problems regarding loading the spine. Sometimes one single heavy day per week is not enough. If my performance suffers I will make whatever changes Eric prescribes.

Another issue is being able to maintain core strength. By training heavy day and in and day out I have not had to rely on direct ab work for a long time but with the lack of a heavy workout in the middle of the week I will need to devote some time to front planks. Again, at this stage it is all conjecture: I have yet to actually begin this type of training. Once things are under way there will be enough data to sit and analyze and pick apart.

With the lack of a heavy workout in the middle of the week I might face Deadlifts being sluggish and weak and slow OR I might be so fresh I rip the bar off the floor. Until it happens I will not know. So take this with a pinch of salt.

Additionally, I will be doing a HEAVY Front Squat seasion every few weeks to maintain maximal end strength. Whenver I do this I will move this workout from Day 2 to Day 3.

Day 1: DEADLIFTS

Day 2: Weighted Pull-ups, Legs and Traps

Day 3: off

Day 4: Back & Biceps

Day 5: Shoulders, Triceps & Neck

Day 6: off

Day 7: off

Day 8: Repeat

Deadlifts:
Eric Troy's Maintenance Mode
Week 1 = 505 x 1-2 followed by singles or doubles with 455 and upwards
Week 2 = 455 x lots of reps high volume type stuff
Week 3 = 485 x 2-3 followed by singles doubles and triples with 475

Traps:
Dumbbell Upright Rows
Shrugs

Weighted Pull-ups:
Eric Troy's Maintenance Mode i.e. work up to heavy doubles or triples or singles one week and the next week do sets of 5+ reps

Legs:
Front Squats 12 reps x 4 sets
Optional - add Back Squats for widowmaker or one drop set every so often

Back:
Lat Pulldowns 4 sets tapering down from 20 reps to 10 reps
Dumbbell Rows 20 reps x 4 sets to start with
Cable Rows 20 reps x 4 sets to start with
Add reps and sets whenever possible before dropping down and adding weight. This is informal version of SDT Progression. I am starting off with 20 reps but it may taper down like this: 20, 16, 14, 12 etc.. The idea is to progress but to first add reps and sets before pushing the envelope.

Biceps:
Hammer Curls and Preacher Curls

Shoulders:
Unilateral Overhead Press 10 reps x 4 sets
Optional - side and front raises 2-3 sets

Triceps:
Dips and Pressdowns 4 sets each

Neck:
Isometric Neck work

The overall idea is to work on working past failure and really cranking up the volume.


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 the reply Ashiem. I would love the video and please do share the link here when you have posted it. I am just eager to know and it will be great if you can give me some idea now about this. Thanks.

505 x 2 x 2 Mental Strength Deadlifts

M72 W3

Tonight's workout..

Deadlifts:
455 x 2
475 x 2
505 x 2 video malfunction
505 x 2 pure willpower
455 x 1
475 x 1
455 x 2

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."

I'm going to do a video response to this. Give me a couple of days, Mandhir.


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."

Hi, I was asked by someone few days back that if it is right to do sets with sub-maximal weights rather light weights and slowly do the reps (10 to 20 seconds for each rep) focusing on form and technique and when I looked for the reason he said more time under tension improves muscle growth. I do not understand if there any significance or it will do any muscle growth. So, I want to understand what good will this type of training do to an individual? I read that after weeks of strength training the type IIx muscle fibres are converted to type IIa muscle fibres and it considered that type IIx muscle fibres are sort of reservoir for type IIa fibres. Will more time under tension recruit more type IIa muscle fibres and aid for improving strength as well?

Upper Body Strength & Hypertrophy

Weighted Pull-ups:
+70 x 2
+45 x 5 x 2

Row Medley:
Dumbbell Rows 90 x 20 x 2
High to Low Rows 75 x 12 x 2
Low to High Rows 80 x 12 x 2
Facepulls 87.5 x 15 x 2
Cable Rows 170 x 4 x 2

Overhead Press: 155 x 3, 155 x 5
Shrugs: 90 x 15 x 2
Hammer Curls: 25 x 12 x 2

Preacher Curls: 20 x 7 x 2
Hip Extensions: BW x 10

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."

305 x 2 x 3 Strongman Front Squats

M72 W2

Front Squats:
Heavy Week
275 x 3
305 x 2
305 x 2
305 x 2
285 x 2
Volume = 11 reps

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."

Full Body Training Super High Volume

M72 W2

This is from today…CRAZY!

A1: Weighted Pull-ups
+70 x 2 x 3
+45 x 5
A2: Dips
BW x 6 x 4

C: Row Medley
High to Low Rows
75 x 12 x 4
Low to High Rows
80 x 12 x 4
Facepulls
87.5 x 15 x 3
Cable Rows
170 x 5 x 4

D1: Cable Pullthroughs
100 x 15 x 2
D2: Shrugs
90 x 15 x 3

E1: Reverse Lunges
65 x 12 x 2
E2: Hammer Curls
25 x 15 x 2

F1: Hipextensions
BW x 10 x 2
F2: Preacher Curls
20 x 8, 10

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."

485 x 3 Deadlifts Bracing the Core

M72 W1

Deadlifts:
455 x 2
485 x 3
475 x 1
475 x 1
475 x 2
475 x 2
Volume = 11 reps

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."

Push Pull Hypertrophy

M72 W1

Weighted Pull-ups:
+70 x 2
+70 x 1
+45 x 3

Row Medley:
High to Low Rows
75 x 12 x 3
Low to High Rows
80 x 12 x 3
Facepulls
100 x 10 x 2
Cable Rows
170 x 4 x 4

Dips:
BW x 8 x 3

Incline Dumbbell Press:
55 x 8 x 2

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."

Push Pull Hypertrophy by Ashiem_MatthnAshiem_Matthn, 11 Jul 2014 05:18

235 x 8 x 3 Front Squats High Reps

M71 W1

This is from tonight…

Front Squats:
Light Week
235 x 8 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."

Working both ends of the rep range with Full Body Training

M72 W1

ROW MEDLEY:
High to Low Rows
75 x 11 x 3
Low to High Rows
80 x 12 x 3
Facepulls
100 x 10 x 2
Cable Rows
170 x 4 x 4

Traps: Shrugs
90 x 15 x 3

Quads: Reverse Lunges
65 x 10 x 2
Biceps: DB Curls
25 x 10 x 2

Posterior Chain: Pullthroughs
100 x 15 x 2
Press: Dips
BW x 6 x 3

Hip Extensions:
BW x 10

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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