Memoirs of a Tough Old Bastard: the Resurrection of MHL

[2nd_chance]

Seems that every time I pop in here it's Hams & Back day... No wonder they are both MONSTER.

[mharrislove]

Hams and Back

I tell you brothers

Despite the edifice falling all around us

The constant din of despair

And the failure of the failsafe

There are men that cannot be moved



Even when that which is closest to you turns away

Lines blur so that the wolf is indistinguishable from the lamb

And the pangs of hunger follow another empty promise

Know that there are men that cannot be moved



Somewhere in a classroom, a field, a basement, a gym

Scraps of humanity are being reclaimed and renewed

Within the creases of the darkness lie those that will still die for virtue

I tell you brothers

There are men that cannot be moved. - M

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

RDLs (Sumo stance; from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact, very high tension
225 - 325 x 5 wu
245 - 345 x 10
245 - 345 x 10
245 - 345 x 10
245 - 345 x 10


Back squats - posterior chain emphasis
----------- using red bands, doubled, very high tension
45 - 95 x 10 wu
135 - 235 x 5
225 - 325 x 5
255 - 355 x 5


Lying leg curls (stack weight)
140 x 15
140 x 12
140 x 10









BACK

Combined standard deads --> Bentover BB rows (all done with a dead stop for each rep)
----------- using red bands, 2 points of contact (standard width), high tension
225 - 315 x 5
225 - 315 x 5
225 - 315 x 4


Single-arm reverse flyes
75 x 10
90 x 8
100 x 6


Lat pulldowns - pulling to front
160 x 10
180 x 10
180 x 8


High cable row
160 x 10
180 x 10
180 x 7+3


The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________

Seated machine flyes
130 x 10
145 x 10
160 x 10

using 2 sec holds at peak contraction


Machine Preacher curls - minimal rest between sets
80 x 10
95 x 10
110 x 8
125 x 6


_____________________________________________











Impressions:

[yakabebe]

What is that a pic of...aside from yer belt...I think...?

[FlaIronMind]

This latest entry? Excellence, in every single respect my brother.

Have a Happy Father's Day and great weekend my friend.

[wuskillz]

Solid ham and back day. Mirin them back rows.

Have a good Father's Day!

[llahhsoj]

Happy Fathers Day MHL!

[cmoore]

Happy Fathers Day and strong work as usual.

I hate bucket lists, last I checked mine was empty

[ironwill2008]

RDLs (Sumo stance; from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact, very high tension
225 - 325 x 5 wu
245 - 345 x 10
245 - 345 x 10
245 - 345 x 10
245 - 345 x 10


Back squats - posterior chain emphasis
----------- using red bands, doubled, very high tension
45 - 95 x 10 wu
135 - 235 x 5
225 - 325 x 5
255 - 355 x 5

gj; tough combo.

[camau71]

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
This! Nice work as always my friend.