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  • Thread: Dear diary

    by Filmbuff81
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    6,936

    M1w5d5

    1a. EZ Bar Curl - 30x15, 55x12, 55x12, 55x12
    1b. E-Z Bar Floor Skull Crushers - 30x15, 55x12, 55x12, 55x12

    2a. Incline Db Curl Reverse 21’S - 30x21, 30x21, 30x21
    2b. Triceps Pressdown (Reverse...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w5d4

    1. 3ct Pause Deadlift - 135x6, 225x3, 275x1, 315x1, 365x1, 415x2, 415x2, 415x2, 415x2

    These are always soul crushing, but are damn effective.


    2. 2ct Pause Bench Press - 135x8, 135x5, 185x3,...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w5d3

    1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 365x1, 390x6, 390x6, 390x6

    2. Weighted Dip - 0x8, 0x8, 35x8 @8, 35x8 @8.5, 35x8 @9

    3. Lying Knee Raise With Band - 10, 10, 10

    4. Cable Rope...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w5d2

    1. Deadlift - 135x5, 185x5, 225x3, 315x3, 365x1, 430x3, 430x3, 430x3

    2. Bench Press - 45x20, 95x8, 135x5, 185x3, 225x2, 275x1, 295x4 @8.5, 275x6 @8.5, 275x6 @9

    3. Standing Banded Hip Abduction...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w5d1

    1. Squat

    135x10
    185x5
    225x3
    275x3
    315x1
    365x1
    405x1
    455x1
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w4d6

    1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x5, 185x3, 235x10 @7, 235x10 @8, 235x10 @8

    2. Neutral Grip Pull-Up with 3 second eccentrics

    6 - gray mini band.
    5 BW
    4 - Gray mini band
    ...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w4d5

    1. 4” Block Pull - 135x5, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1, 500x3 @8, 500x3 @8.5

    Should’ve been 4 reps for the top sets but I haven’t touched 500 since January, so still a victory.
    ...
  • Watch Eric helms muscle and strength pyramid...

    Watch Eric helms muscle and strength pyramid videos and grab his book.

    Educate yourself on programming and then life becomes easier.

    Eventually you can’t add weight every week.

    Sometimes you...
  • If you equate the volume between low and high...

    If you equate the volume between low and high reps the same muscle is gained.

    However people tend to report less fatigue, joint pain, general soreness, etc. On a higher rep program.

    You just...
  • Unless you’re a competitive lifter no lifts are...

    Unless you’re a competitive lifter no lifts are necessary.

    If you can front squat do it.

    Nothing magical about back squats.
  • Replies
    213
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    9,874

    Awesome hope you’re staying safe.

    Awesome hope you’re staying safe.
  • Replies
    213
    Views
    9,874

    Nice work Anthony. Looks like everything is...

    Nice work Anthony.

    Looks like everything is moving well.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w4d4

    1a. Overhead Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3
    1b. Push Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3

    2. One Arm Lat Pulldown - 70x10, 120x12 @9, 120x10 @9

    3. Floor...
  • If you’re adamant on 3 days, you should design...

    If you’re adamant on 3 days, you should design your split to hit everything each workout to increase the volume.

    Each day can still have a priority muscle group, but you should add in other work....
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w4d3

    1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 380x6, 380x6, 380x6

    SBD bent came in and it’s fantastic.

    Gonna take some time to break in but it felt nice.

    2. Good Morning - 45x10, 95x6,...
  • You don’t need to eat at a giant surplus. You...

    You don’t need to eat at a giant surplus.

    You could eat like 200 calories extra a day and slowly gain muscle.

    Even eating at maintenance will likely yield good results.

    Since you’re new to...
  • All good I was so confused lol.

    All good I was so confused lol.
  • If you read what I said, I clearly state rack...

    If you read what I said, I clearly state rack pulls are not just for traps.

    realistically they are not the best option to target the traps.

    Same reason unless you’re actively engaging the lats...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    113
    Views
    6,936

    M1w4d2

    1. 1ct Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 260x6, 260x6, 260x6

    2. Chinup

    gray band 1x6
    BW 3x3
    Gray band x 9, 8

    3. Arnold Press - 25x12, 50x12 @8.5, 50x10 @8.5
  • They are not just for traps if done correctly. ...

    They are not just for traps if done correctly.

    The traps are simply doing an iso hold.

    Tbey are another way to hit erectors, glutes, and even some lats of done properly.
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