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    You can include the weight of the bar or not....

    You can include the weight of the bar or not. Just use the same calculation every time for consistency.

    I workout at home too, but if I have to go to a gym for a month or two when it’s too cold...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
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    5,699

    Just realized I haven’t deloaded properly for...

    Just realized I haven’t deloaded properly for probably 7 weeks which is my upper limit.

    The back tweak 2 weeks ago should’ve been my cue to deload vs pushing ahead lol.

    Woke up yesterday...
  • Do a full body day on the day you go to the gym....

    Do a full body day on the day you go to the gym.

    And then do some isolations like seated or lying leg curls, Pulldowns. Things you won’t have access to at home.

    then for your at home days you...
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    Just do this then. Lower - Quad heavy Upper -...

    Just do this then.

    Lower - Quad heavy
    Upper - Back Emphasis(heavy back lighter rep chest and shoulders)
    Rest
    Lower - Ham/Glutes
    Upper - Chest/Shoulders emphasis(heavy chest and shoulders and...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
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    5,699

    High Evolutionary- W2D3 - Arms

    High Evolutionary- W2D3 - Arms

    1. Drag Curl

    Feeders
    20x15, 30x8, 40x8

    Work sets
    50x15 @9.5, 50x15 @10, 50x15 @10
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    You can either cycle or pick the least fatigue...

    You can either cycle or pick the least fatigue inducing exercises to create a higher rep day.

    However just alternating quad and ham emphasis days I would suggest the non-priority muscle group...
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    You can have quad emphasis and ham/glute emphasis...

    You can have quad emphasis and ham/glute emphasis days.

    Just split the volume up and do lighter quads/hams on the opposite days.

    Quad emphasis
    Back squat
    Front Squat(if you want equal...
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    He already said he doesn’t have a smith and hacks...

    He already said he doesn’t have a smith and hacks cause him issues.
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    What would your leg Hypertrophy day look like? ...

    What would your leg Hypertrophy day look like?

    That’s 19 sets of quads in 1 session.

    Usually you don’t want to exceed 8-12 for a muscle group in a session otherwise you’re running into junk...
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    Unless your main priority is strength, who cares...

    Unless your main priority is strength, who cares how slow the progress is provided the weight is going up over time.

    If muscle gain is your goal then it sounds like you’re on the right track.
    ...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
    Views
    5,699

    High Evolutionary - W2D2 - Back

    1. Meadows Row

    Feeder sets
    25x15
    50x10
    75x4

    Work sets
    95x12 @10
    115x8 @10
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    Maybe you can break down the days and how you...

    Maybe you can break down the days and how you plan to progress.

    It would be easier to give suggestions on any glaring holes.

    Doing only quad emphasized workout in a 14 day cycle vs just...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
    Views
    5,699

    High Evolutionary- W2D1 - Chest/Shoulders/Abs

    1. Slight Incline Dumbbell Press

    40x17, 65x13, 80x4,
    100x10 @7.5, 110x10 @10

    Gonna need some 120s in the near future.

    2. Incline Bench Press - 135x5, 185x3, 235x8 @8.5, 250x7 @10

    3....
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    Nice work as usual ;)

    Nice work as usual ;)
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
    Views
    5,699

    High Evolutionary - W1D5 - legs

    Closed the week out in style and I look forward to not being able to walk This weekend.

    To say I’m happy to not see legs for 5-6 days would be an understatement.

    1. Standing Single Leg Curl
    ...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
    Views
    5,699

    High Evolutionary - W1D4 - Arms

    1. Drag Curl - 20x16, 30x15, 40x15, 50x13 @10, 50x12 @10, 50x11 @10

    2. Dumbbell Preacher Curl - 25x10 @9.5, 25x10 @10, 25x10 @10

    3. Hammer Curl - 25x12 @10, 25x9 @10, 25x8 @10

    4. Rope...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    92
    Views
    5,699

    High evolutionary- W1D3 - Back

    1. Meadows Row
    25x15, 50x10, 75x4, 85x15 @9.5, 105x8 @10

    Always love me some meadows rows. Pump is pretty gnarly every time.

    2. Banded Pullup - 9, 8, 7

    Need to get a proper pull-up bar...
  • Training looking solid.

    Training looking solid.
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    Well at least you’re working with what you can. ...

    Well at least you’re working with what you can.

    ****ty you‘ve got lockdowns going again.

    Feel like it’s only a matter of time for a lot to places.
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    You should be aiming for more reps on the myo rep...

    You should be aiming for more reps on the myo rep sets.

    Realistically aim for 5 at least and once you can do 5x5 up the weight.

    3 reps is pretty easy to achieve for 5 sets across and would be...
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