moya

 

that reminds me i havnt done pullovers in so long...

my deadlift day is this:
deads work up to a new 5 rep PR
chins 3-6 sets with bodyweight, PR in total sets/reps
rows - 3 sets with the stack on cable rows, super strict then one set of one arm rows with heaviest dumbell weighted hypers 3 sets of 10 or 3 sets of 15

i PR everythign every workout, im gonna need to buy a pin to attach more weight to the cable for rows though as Im doing my reps strict with a squeeze and stretch and pretty slow reps and still managed the stack for 3 sets of 11 last time even after chins....

Im thinking of microloading my military press...

I like the low narrow grip pulley rows too, I just find it hard to get a good back contraction with the one arm rows, I can get a good contraction in my lats and traps with the pulley rows but not with the dumbells. Im starting to hate standard bent over BB rows though so Im thinking of either swapping to pulley or learning to pendlay row... I already dumbell row but I can row the biggest dumbells in the gym for 20 reps each side without straps so they are gettting kinda boring...

for the one arm rows do you squeeze your back at the top? or just bring your shoulder blades together? or just haul the weight up and down?

dude my diet is not great, its good on workout days but lately Iv been missing meals and and besides I only eat like 3000kcal a day lol so I dont think its that good...

you really think its perfect?

Happy new years bro!!!

Thanks for the karma bro

thanks for the karma!