Chest.... Conventional Bench Press
Lats.... Weighted Chin Ups, DB Rows
Shoulders.... OHP
Upper Back.... Weighted Chin Ups, BOR
Triceps.... Still trying to find one that doesn't hurt my elbows...
Biceps.... Weighted Chin Ups, DB Bicep Curls
Rear/Side Delts.... Lateral raises
Quads.... Would be Leg Press, but I train at home so High Bar Squats and Front Squats (hate squatting tho)
Posterior Chain.... Conventional Deadlift
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08-12-2020, 04:34 AM #31https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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08-12-2020, 07:12 AM #32
Chest.... Incline DB/Barbell Press
Lats.... V-Bar Lat Pulldown
Shoulders.... DB Shoulder Press (Seated)
Upper Back.... Barbell Row
Triceps.... V-Bar Pushdown
Biceps.... Barbell Curl
Rear/Side Delts.... Barbell Ultra Wide Grip Row/DB Laterals
Quads.... Front Squats
Posterior Chain.... High & Wide Stance Leg Press
note:
I almost never trained my upper traps directly as they're dominant so I put barbell row as my favorite for the overall back development and the fact that it engages your upper traps to some extent.
High & Wide Stance Leg Press to really engage the glutes n hammiesGlobal Citizen Crew - I educate stupid basement-living miscers about the world's culture and critical thinking
Chemical Engineering Grad Crew - Now working in investment banking & private equity in an mnc firm based in US and Singapore
BB.com Member Since 2013, lost my older account, didn't post a lot so it is fine
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08-12-2020, 01:22 PM #33
Ah, a fellow front squatter. The dying breed, haha. I never found anything besides barbell hack squats that hit quads quite as well. Occasionally use zerchers but didn't seem to feel thighs as much in them, how about you?
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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08-12-2020, 01:33 PM #34
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08-12-2020, 03:16 PM #35
Chest....bench/decline bench
Lats....pull ups
Shoulders....ohp
Upper Back....face pulls
Triceps....narrow grip bench or weighted dips
Biceps....hammer curls
Rear/Side Delts....one arm tbar shoulder press, barbell Romanian deadlift rows
Quads....hmmm walking barbell lunges or sissy squats or narrow stance box squats
Posterior Chain....good mornings bb
Some I couldn’t decided oneSuperHercules crew
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08-13-2020, 06:22 AM #36
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08-13-2020, 11:42 PM #37
Ah that's a good point. For me, it's my wrist that fatigues first because i'm using a clean grip. They say the hand gets used to the tension of being stretched backward in time, i'm still waiting on it to happen so i'm stick with low weights so I don't break my hands haha.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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08-14-2020, 12:39 AM #38
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08-15-2020, 02:35 PM #39
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08-15-2020, 03:14 PM #40
Chest.... bench press
Lats.... bench press
Shoulders.... bench press
Upper Back.... bench press
Triceps.... bench press
Biceps.... bench press
Rear/Side Delts.... bench press
Quads.... bench press
Posterior Chain.... bench press
Everyday is bench day. Then it's the weekend.Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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