RhinoMight 2018

[Andalite]

17 Oct 2018 Wed

SQUAT Main Event

I’m very happy with how Low Box Squats are progressing. I am going to try to build even more volume with 165 kgs before I take on a heavier weight. Today’s 165 kgs x 3 reps x 2 sets is progress from last week’s 2x2. I will try to add some reps or maybe go for a 3rd set next week based on how I feel. Honing in my technique is also a priority because it is very easy to plop down and bounce up using the box and that is something I want to avoid like the plague. And speaking of plague; my asthma has been acting up because of the change in weather/seasons and the immense heat and I think the medication is hampering my gym gains but breathing trumps that, I think…lol.

Warm-ups & Acclimation:
Dynamic Stretches
Mobility Drills
Front Plate Squats
Low Box Squats:
20 kgs x 3 reps
75 x 3
105 x 2
125 x 3

Heavy Low Box Squats:
Honeymoon Period Progression
135 x 3
140 x 2
145 x 3
150 x 1
155 x 3
165 x 3 PR
165 x 3
125 x 7 + 2 = 9 Rest-Paused
V = 27

Extra Stuff: Chest & Shoulders
Cable Chest Flyes:
4,5 x 20 x 2 = 40
Cable Front Raises:
2,75 x 12 x 2 = 24
Cable Side Raises:
2,75 x 10 x 2 – 20
Cable Rear Delt Raises:
2,5 x 10 x 2 = 20

Video:

[Andalite]

18 Oct 2018 Thu

BACK + TRAPS

Another excellent high volume workout in the books – and I added a little weight to everything.

One Arm Lat Pulldowns:
20 kgs x 15 reps
22,5 x 12
25 x 10
26,5 x 8
27 x 7
V = 52

One Arm Cable Rows:
20 x 15
22,5 x 11
22,5 x 11
25 x 10
25 x 10
V = 57

Seated Cable Rows:
60 x 15
65 x 12
67,5 x 10
70 x 10
72,5 x 8
V = 55

Barbell Rows:
100 x 7 x 5 sets
V = 35

Hise Shrugs:
32,5 x 15 x 5
V = 75

Upright Cable Rows:
22 x 10 x 5
V = 50

Video:

[Andalite]

19 Oct 2018 Fri

BICEPS + FOREARMS

Lots of little progress on reps and weight everywhere. Good workout.

Cable Curls with Rope:
20 kgs x 13 reps
22,5 x 10
25 x 8
25 x 8
26,5 x 8
27 x 8
V = 55

Cable Curls with Bar:
27 x 9
26,5 x 7
25 x 8
25 x 8
22,5 x 9
20 x 10
V = 51

DB Preacher Curls:
15 x 2
15 x 3
10 x 8
10 x 7
10 x 7
5 x 13
V = 40

Cable Reverse Wrist Curls:
26,25 x 17 x 4 sets = 68
Cable Wrist Curls:
26,25 x 20 x 4 = 80
Cable Reverse Bicep Curls:
16,25 x 10 x 4 = 40

Extra Stuff: Shoulders
Seated Overhead Press:
60 x 3
65 x 4
50 x 8 x 2
V = 23

Video:

[Andalite]

21 Oct 2018 Sun

GOOD MORNINGS + TRICEPS

I skipped Saturday night’s Tricep workout to play some PS4 and get some down time from training so I clumped in the isolation bit of triceps with tonight’s Good Mornings Main Event. Weighted Dips will be done tomorrow along with Chest (Bench Press and Flyes). Tonight’s GMs were very tough and I am happy with the 205 kgs x 6 reps PR. I want to work a bit on the quality of the reps so I will most likely repeat this next week. After that I will try to get more reps/volume with 225.

Warm-ups & Acclimation:
Mobility Drills
Dynamic Stretches
Piriformis Stretch
Front Plate Squats
Banded Rows ISO Holds
SSB Good Mornings:
35 kgs x 5 reps
85 x 3
105 x 3
135 x 3
155 x 3

Heavy Good Mornings:
175 x 3
185 x 3
205 x 6 PR
205 x 4
185 x 3
V = 19

Tricep Pulley Pushdowns:
10 x 18
15 x 12
20 x 9
20 x 8
22,5 x 6
23 x 5
V = 58

EZ Tricep Extensions:
30,5 x 10 x 4 sets
35,5 x 7 x 2
V = 54

Video:

[Andalite]

22 Oct 2018 Mon

CHEST

My original plan was to add Weighted Dips to this workout and place it at the very beginning before bench work but my triceps are so exhausted from Pushdowns and EZ Extensions that this plan was utterly futile. So I went ahead with the Chest workout with no alterations; Bench Press followed by Cable Chest Flyes. Instead of working up to a Relative Max, I decided to stack the volume with 102,5 kgs and I am really happy to get 28 reps in total with a PR of 102,5x7 reps. I will spend the next 1-2 sessions trying to beat these reps and after that I will move to 105. Good workout!

Bench Press:
Zero Leg Drive
102,5 kgs x 4, 7, 5, 4, 4, 4 = 28 reps

Cable Chest Flyes:
4,75 x 16 x 7
V = 112

Video:

[Andalite]

23 Oct 2018 Tue

BACK + TRAPS

I switched up the order of the last few exercises. I pulled the Trap work up and kept Barbell Rows at the tail end and it felt incredible. I am going to stick to this format and I am going to change the parameters for Barbell Rows. From next session I am going to work on doing 3 sets to absolute failure on them. Once I cannot add reps I will bump up the weight.

One Arm Lat Pulldowns:
20 kgs x 16 reps
23 x 12
25 x 9
26,5 x 9
27 x 9
V = 55

One Arm Cable Rows:
20 x 15
22,5 x 12 x 2 sets
25 x 10
26,5 x 8
V = 57

Seated Cable Rows:
60 x 15
65 x 12
67,5 x 10
70 x 10
72,5 x 10
V = 57

Hise Shrugs:
35 x 17 x 5
V = 85

Cable Upright Rows:
22 x 10 x 5
V = 50

Barbell Rows:
100 x 8 x 5
V = 40

Video:

[Andalite]

24 Oct 2018 Wed

SHOULDERS

My asthma has been acting up a lot and the medication I’m on has the side effect of making me super puffy and bloated. But I’ve been eating well as usual and my BodyWeight was 92 kgs tonight. Overhead Presses are coming along great. I got 93,5 kgs as a Relative Max, I am able to do doubles with 91 kgs and I hit a rep PR on 70 kgs x 8 so there’s no reason to complain. Good work!

Overhead Press:
93,5 kgs x 1 rep Relative Max
91 x 2 x 2 sets
70 x 8 x 2 PR
V = 21

Cable Side Raises:
2,75 x 11 x 3
2,75 x 10 x 2
V = 53

Cable Front Raises:
2,75 x 11 x 3
2,75 x 10 x 2
V = 53

Cable Rear Delt Raises:
2,75 x 8 x 5
V = 40

Extra Stuff: Forearms & Neck
Cable Reverse Wrist Curls:
25,5 x 15 x 4 = 60
Cable Wrist Curls:
25,5 x 15 x 4 = 60
Cable Reverse Bicep Curls:
15,5 x 10 x 4 = 40
Neck Training:
No. 1 Band x 120 seconds
Front, Back, Left and Right ISO Holds

Video:

[Andalite]

25 Oct 2018 Thu

TRICEPS + BICEPS

I’m happy with this workout.

Triceps:
Weighted Dips:
+8,5 kgs x 18 reps
+8,5 x 12
V = 30
Tricep Pulley Pushdowns:
15 x 15
20 x 11
22,5 x 8
23 x 8
23 x 6
V = 48
EZ Tricep Extensions:
36 x 6 x 5 sets
V = 30

Biceps:
Cable Curls with Rope:
20 x 15
22,5 x 10
26,5 x 8
27 x 8
V = 41
Cable Curls with Bar:
27 x 6
27 x 8
25 x 9
22,5 x 12
V = 35
DB Preacher Curls:
16,5 x 1 + 1 = 2 Rest-Paused
15 x 2
10 x 8 x 2
V = 20

Video:

[Andalite]

26 Oct 2018 Fri

SQUAT Main Event

Tonight’s Squat session was very good. I am still using Eric Troy’s Honeymoon Period Progression and I worked up to a new PR of 165 kgs x 4 reps x 2 sets on Low Box Squats. I think I will push the boundaries next week to something bigger.

Warm-ups & Acclimation:
Mobility Drills
Dynamic Stretches
Piriformis Stretch
Front Plate Squats
Band Rows ISO Holds
Low Box Squats:
20 kgs x 3 reps
75 x 3
105 x 3
125 x 2

Low Box Squats:
Work Sets
Honeymoon Period Progression
135 x 3
140 x 2
145 x 3
150 x 2
155 x 1
165 x 4 PR!
165 x 4
125 x 6
125 x 5
V = 30

Extra Stuff: Triceps, Chest & Shoulders
Tricep Pulley Pressdowns:
15 x 15 + 11 + 9 + 8 = 43
Cable Chest Flyes:
4,75 x 18 x 3 = 54
Cable Side Raises:
2,75 x 8 x 2 = 16
Cable Front Raises:
2,75 x 10 x 2 = 20

Video:

[Andalite]

27 Oct 2018 Sat

BACK + TRAPS

I’m working hard to morph into a turtle.

One Arm Lat Pulldowns:
20 kgs x 16 reps
23 x 11
25 x 10
27 x 9
27 x 8
V = 54

One Arm Cable Rows:
20 x 15
22,5 x 12 x 2 sets
26,5 x 10
26,5 x 9
V = 58

Seated Cable Rows:
60 x 15
65 x 12
70 x 10 x 2
72,5 x 9
V = 56

Hise Shrugs:
40 x 15 x 5 w/ Holds
V = 75

Cable Upright Rows:
22,5 x 10 x 5
V = 50

Barbell Rows:
100 x 11 + 9 + 8 = 28 Rest-Paused

Video:

[Andalite]

27 Oct 2018 Sat

BICEPS

6 hours after working hard on my back to become a turtle it was time to morph into Johnny Bravo with this bicep attack workout.

Cable Curls with Rope:
20 kgs x 14 reps
23 x 12
25 x 10
25 x 9
27 x 8
27 x 9
V = 62

Cable Curls with Bar:
27 x 10
27 x 7
25 x 8
25 x 8
23 x 9
20 x 12
V = 54

DB Preacher Curls:
15,5 x 2 x 2 sets
10 x 7 x 2
10 x 6
5 x 13
V = 37

Video:

[Andalite]

28 Oct 2018 Sun

TRICEPS

Excellent workout but I felt my left tricep is lagging behind. Maybe I need to throw in some single arm extensions to even this out.

Weighted Dips:
+43,5 kgs x 2 reps x 2 sets
V = 4

Tricep Pulley Pushdowns:
10 x 8
15 x 15
20 x 13
20 x 11
23 x 10
23 x 9
V = 76

EZ Tricep Extensions:
31 x 10 x 4
36 x 7 x 2
V = 54

Video:

[Andalite]

01 Nov 2018 Thu

GOOD MORNINGS

Early morning workout (or really late night depending on how you look at it) and it is incredible how easily my body gets detrained. I’ve taken 2 days off due to work and other commitments and my body was falling apart right off the get go lol! Still, I got it all done and 205 kgs x 4 reps x 2 sets of Good Mornings means I’m doing okay. I’ll add a bit of volume next week but soon I am going to back off the intensity as I ramp up my effort on Low Box Squats. I will also add Deadlifts back in for Speed/Technique work once my right glute/hamstring stops bothering me.

Warm-ups & Acclimation:
Mobility Drills
Dynamic Stretches
Piriformis Stretch
Front Plate Squats
ISO Holds on Band Rows
Good Mornings:
35 kgs x 5 reps
85 x 3
105 x 3
135 x 3
155 x 2

Heavy Good Mornings:
Work Sets
175 x 3
185 x 3
205 x 4
205 x 4
V = 14

Extra Stuff: Back
Lat Pulldowns:
50 x 11 x 4 sets
V = 44

Video:

[Andalite]

02 Nov 2018 Fri

CHEST

Another early AM or super late PM workout in the books. I cranked up the weight from 102,5 kgs to 105 kgs on Bench. I hit my rep max with this weight of 6 reps and I got a total volume of 24 reps (vs. 28 with 102,5). I will either try to add reps next week or I will go up in weight to 107,5 kgs. This was a good workout overall.

Bench Press:
Zero Leg Drive
105 kgs x 4 reps
105 x 6
105 x 4 x 2 sets
105 x 3 x 2
V = 24

Cable Chest Flyes:
4,75 x 18 x 7
V = 126

Extra Stuff: Neck & Shoulders
Neck:
No. 1 Band x 120 second Static Holds
Front, Back, Left and Right
Cable Side Raises:
2,5 x 10 x 3 = 30
Cable Front Raises:
2,5 x 10 x 3 = 30

Video:

[Andalite]

02 Nov 2018 Fri

BACK + TRAPS

Very good workout!

One Arm Lat Pulldowns:
20 kgs x 15 reps
23 x 12
25 x 10
27,5 x 9
27,5 x 10
V = 56

One Arm Cable Rows:
20 x 15
23 x 12 x 2 sets
26,5 x 10
26,5 x 11
V = 60

Seated Cable Rows:
60 x 15
65 x 12
70 x 12
72,5 x 12
72,5 x 10
V = 61

Hise Shrugs:
42,5 x 15 x 5
V = 75

Upright Rows:
23 x 10 x 5
V = 50

Barbell Rows:
100 x 12 + 9 + 8 = 29

Video:

[Andalite]

03 Nov 2018 Sat

SHOULDERS

Today’s Shoulder workout was very good and I am happy with 92 kgs x 2 reps on Overhead Press. I clocked in at a BodyWeight of 91,5 kgs which is where I want to be and next week I am going to try to get to 3 reps with 92.

Overhead Press:
92 kgs x 2 reps Relative Max
85 x 2, 80 x 2 Drop Set
75 x 5, 60 x 5 Drop Set
V = 16

Cable Side Raises:
2,5 x 10 x 2 sets
2,75 x 10 x 2
3 x 10
V = 50

Cable Front Raises:
2,5 x 10 x 2
2,75 x 10
3 x 10 x 2
V = 50

Cable Rear Raises:
2,75 x 9 x 5
V = 45

Video:

[Andalite]

04 Nov 2018 Sun

BICEPS + TRICEPS

Excellent workout!

Cable Curls with Rope:
27,5 kgs x 8 reps
27,5 x 10
22,5 x 11 x 2 sets
V = 40

Cable Curls with Bar:
27,5 x 10
25 x 10
V = 20

Tricep Pulley Pressdowns:
25 x 10
22,5 x 10
20 x 9 x 2
V = 38

One Arm Tricep Pulley Pressdowns:
5 x 10 x 2
V = 20

DB Preacher Curls:
10 x 8 x 2
5 x 10 x 2
V = 36

Weighted Dips:
+8,5 x 8 x 4
V = 32

Video:

[Andalite]

05 Nov 2018 Mon

LOW BOX SQUAT Main Event

I weighed in at 90,5 kgs today. What is funny about this hypertrophy training is that for someone who has never engaged in this type of training for anything longer than a week; my body is growing weirdly as some parts take time to catch up. It is like I’m hitting puberty all over again!

Well, for today’s workout all I have to say is that I was able to progress slowly and I am being thoroughly conservative right now. For example, a few weeks ago my 1RM was 165 kgs. I took that to 2 x 2 and then 4 reps x 2 sets of last week. So essentially I went from 1 rep to 8 reps. Then this week I hit 175 kgs for 2 reps which is a PR and I’m very happy with it. Now the plan is to begin stacking sets and reps and taking 175 for 5+ reps before I jump any higher. I am going to focus on workload with higher intensities.

The only issue I have begun facing is that the previous sets on Honeymoon Period Progression from 145 kgs to 165 kgs tend to tire me out therefore I might begin phasing out this Progression system, work up to something big and then rebuild volume with Eric Troy’s @erictroythewriter Modified 5-1 and 5-2 methods one after the other.

Warm-ups & Acclimation:
Back Activation Drills
Leg Activation Drills
Mobility Drills
Dynamic Stretches
Low Box Squats Warm-ups:
25 kgs x 3 reps
75 x 3
105 x 2
125 x 2

Low Box Squats:
145 x 3
150 x 2
155 x 3
160 x 1
165 x 2
175 x 2 PR
155 x 2
125 x 5 x 2 sets
V = 25

Video:

[Andalite]

06 Nov 2018 Tue

“BACK THICKNESS”

This was a good workout. I haven’t used No. 2 Bands on Deadlifts in many years now and I remember why: they absolutely kick my ass! I couldn’t double loop the bands so I doubled the bands themselves. Instead of taking ONE No. 2 band and double looping it; I took 2 No. 2 Bands and single-looped them on either end of the bar. That means 4 strands of bands per side of the bar that totals up to 8 strands and adds about 80+ kgs of tension beginning from the get-go. I love this exercise, however.

Warm-ups:
Back Activation Drills
Leg Activation Drills

One Arm Cable Rows:
27,5 kgs x 8 reps x 2 sets
25 x 9
22,5 x 11
20 x 12 + 4 = 16 Rest-Paused
V = 52

No. 2 + No. 2 Banded Rack Deadlifts:
105 x 7
115 x 5
V = 12

Barbell Rows:
75 x 11 x 2
75 x 11 + 3 = 14 RP
V = 36

Lat Pulldowns:
40 x 10 x 2
40 x 10 + 6 = 16 RP
V = 36

Extra Stuff: Chest
Cable Chest Flyes:
4,75 x 15 x 2
V = 30

Video:

[Andalite]

07 Nov 2018 Wed

SHOULDERS + BICEPS + TRICEPS

Very good workout with quite a few sets taken to failure and beyond. I progressed on almost everything either with fractional loading or adding reps.

Warm-ups:
Upper Body Activation

Seated Overhead Press:
65 kgs x 5 reps PR
55 x 8 PR
55 x 7
50 x 10
V = 30

Cable Side Raises:
3 x 12
2,75 x 10
2,5 x 12
V = 34

Cable Front Raises:
3, x 12
2,75 x 12
2,5 x 12
V = 36

Cable Curls with Rope:
27,5 x 8 + 2 = 10 Rest-Paused
25 x 10
22,5 x 8
20 x 9
V = 37
Cable Curls with Bar:
27,5 x 6
V = 6

Tricep Pulley Pressdowns:
25 x 8
25 x 6 + 2 = 8 RP
22,5 x 8
20 x 11
V = 35
One Arm Tricep Pulley Pressdowns:
5 x 15
V = 15

Video:

[Andalite]

08 Nov 2018 Thu

CHEST + BACK

Excellent workout and I weighed in at 92 kgs.

Warm-ups:
Upper Body Activation

Weighted Dips:
+33,5 kgs x 5 reps
+33,5 x 3
+28,5 x 6
+28,5 x 3
V = 17

One Arm Lat Pulldowns:
27,5 x 10
27,5 x 8
25 x 10
22,5 x 10
20 x 10
V = 48

Cable Chest Flyes:
5 x 15
4,75 x 15
5 x 10; 4,5 x 15 Drop Set
V = 55

Straight Arm Pulldowns:
10 x 10 x 4
V = 40

Video:

[Andalite]

09 Nov 2018 Fri

GOOD MORNINGS

Eric Troy told me to ease off the GMs and restrict maximal work to every 4 or 5 rotations so I kept it light and tight today with 195 kgs x 3 reps x 2 sets. This was a good workout.

Warm-ups:
Lower Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
85 x 3
105 x 3
115 x 3
135 x 3
155 x 3

Good Mornings Work Sets:
175 x 4
195 x 3 x 2 sets
V = 10

Extra Stuff: Forearms & Traps
Cable Reverse Wrist Curls:
26,25 x 20 x 4 = 80
Cable Wrist Curls:
26,25 x 20 x 4 = 80
Cable Reverse Bicep Curls:
20 x 8 x 2 = 16
Hise Shrugs:
45 x 15 x 5 = 75

Video:

[Andalite]

10 Nov 2018 Sat

CHEST + SHOULDERS + TRICEPS

Good workout but I need to be very careful, conservative and cautious about my shoulders. Exercises like Incline BP and Incline Flyes really hurt in the first few weeks and I am bringing these into my rotation after a heck of a long time.

Warm-ups:
Chest Activation

No. 2 Banded Incline Bench Press:
90 kgs x 2 reps
80 x 4
60 x 8
50 x 10
V = 24

DB Incline Chest Flyes:
5 x 8 x 3 sets
V = 24

Cable Side Raises:
3 x 12
3 x 10
2,5 x 10
V = 32

Cable Front Raises:
3 x 12
3 x 10
2,5 x 10
V = 32

JM Press:
50 x 8 x 2
30 x 12 x 2
V = 40

Video:

[Andalite]

11 Nov 2018 Sun

LEGS + BACK + BICEPS

I am being super conservative with Split Squats and RDLs right now. I want to ease them into my routine. Overall this was an excellent workout.

Warm-ups:
Lower Body + Back + Biceps Activation

Split Squats:
BW x 5 reps
20 kgs x 5 x 2 sets
V = 15

Romanian Deadlifts:
20 x 10 x 2
V = 20

Seated Cable Rows:
75 x 9 x 2
70 x 10
65 x 10
60 x 12
V = 50

Cable Upright Rows:
20 x 12 x 5
V = 60

DB Preacher Curls:
16,5 x 2 + 1 = 3 Rest-Paused
15 x 3
12,5 x 6
12,5 x 5
10 x 8 + 2 = 10 RP
V = 27

Video:

[Andalite]

12 Nov 2018 Mon

SHOULDERS + CHEST

I weighed in at 92 kgs and I am super happy that I was able to Overhead Press 92 kgs for a double and a single. That is a total of 3 reps and it has been a long while since I have been able to get that kind of volume with such maximal loads. Good workout!

Warm-ups:
Upper Body Activation

Overhead Press:
92 kgs x 2 reps Relative Max
92 x 1
85 x 1
80 x 3
75 x 5
70 x 8
V = 20

Cable Chest Flyes:
5 x 15 x 4 sets
V = 60

Cable Side Raises:
3,25 x 10 x 2
3 x 12
V = 32

Cable Front Raises:
3,25 x 10 x 2
3 x 12
V = 32

Cable Rear Delt Raises:
3 x 10 x 2
V = 20

Video:

[Andalite]

13 Nov 2018 Tue

BICEPS + TRICEPS

Good low volume type workout.

Warm-ups:
Biceps + Tricep Activation

Cable Curls with Rope:
27,75 kgs x 8 reps
25 x 8 x 2 sets
V = 24
Cable Curls with Bar:
27,75 x 8

Tricep Pulley Pressdowns:
25,25 x 8
25,25 x 7
23 x 9
V = 24
One Arm Tricep Pulley Pressdowns:
6 x 10

Preacher Curls:
10 x 8 x 2
V = 16

Weighted Dips:
+8,5 x 8 x 2
V = 16

Video:

[Andalite]

14 Nov 2018 Wed

NUTSACK DAY 1

I weighed in at 92 kgs tonight. Low Box Squats felt very good all through and I wish I could have done a triple but I was able to take 175 kgs x 2 reps and then 1 rep. So there is definite progress and next week I hope to turn that single into a double. I think I will be graduating from Eric Troy’s Honeymoon Period Progression to Eric’s modified 5-1 Method or something. Maybe his classic Singles Scene haha! The Split Squat and LBSQ supersets at the end were brutal and I have decided to start training calves after neglecting them for 14 years lol.

Warm-ups:
Lower Body + Back Activation
Low Box Squats:
25 kgs x 3 reps
75 x 3
105 x 2
125 x 2

A1. Low Box Squats:
Work Sets
145 x 3
150 x 2
155 x 3
160 x 1
165 x 2
175 x 2
175 x 1
155 x 2
V = 16

B1. Split Squats:
30 x 4 x 3 sets
V = 12
B2. Low Box Squats:
125 x 3 x 3
V = 9

C1. Calf Raises:
60 x 15 x 3
V = 45

Video:

[Andalite]

15 Nov 2018 Thu

“Back Thickness” + Hams

Last night’s Low Box Squats and Calf Raises really wrecked my lower body – I haven’t been this sore in a long time. All the Deadlift work from today probably compounded the soreness but that is what it takes. One Arm Cable Rows felt great and I really focused on now allowing the shoulder to roll forwards but to extend/”pronate” along the same plane as the weight and when contracting I focused on keeping my elbow slightly flared so that my upper back could get properly hammered. I also managed to double loop the No.2 bands on Banded Rack Deadlifts and the tension was brutal. 110 kgs x 5 reps x 2 sets was challenging but I will add something next week.

Warm-ups:
Lower Body + Back Activation

A1. One Arm Cable Rows:
28,75 kgs x 11 reps x 2 sets
25 x 10
22,5 x 10
20 x 12
V = 54

B1. Banded Rack Deadlifts:
Double Looped No.2’s
110 x 5 x 2
V = 10

C1. Banded Rack Deadlifts:
Double Looped No.2’s
70 x 5 x 3
V = 15
C2. Barbell Rows:
65 x 10 x 3
V = 30
C3. Lat Pulldowns:
40 x 10 x 3
V = 30

D1. Romanian Deadlifts:
60 x 10 x 2
V = 20
D2. High to Low Band Rows:
No. 2 x 15 x 2
V = 30

Video:

[Andalite]

Short set-up video on Double Looping No.2 Bands for Banded Rack Deadlifts (Below Knee Level). Double looping the bands create much more tension so it makes the exercise more effective (and efficient in a way because you won't need to add so much weight to the barbell). The one thing you need to really be prepared for; is a wicked whiplash on the way down as you lower the bar.

[Andalite]

16 Nov 2018 Fri

CHEST + BICEPS

Excellent workout!

Warm-ups:
Chest + Bicep Activation

A1. No.2 Banded Bench Press
Zero Leg Drive
100 kgs x 2 reps
90 x 4
90 x 3
V = 9

B1. Cable Chest Flyes:
5,25 x 15 x 3 sets
V = 45

C1. Cable Curls with Rope:
28 x 8 x 2
25 x 8
V = 24

D1. Cable Curls with Bar:
28 x 8
25 x 9
V = 17

E1. No.2 Banded Bench Press:
65 x 8 x 3 = 24
E2. Cable Curls with Rope:
22,5 x 10 x 2 = 20
E3. Cable Curls with Bar:
22,5 x 10 x 1 = 10

F1. Cable Chest Pullovers:
5 x 10 x 2 = 20
F2. No.2 Banded Bench Press:
55 x 8 x 2 = 16
F3. One Arm Cable Curls:
7,5 x 6 x 2 = 12

Video: