Bigger, better, leaner - 2023 onward, postcontest

[svenrpb]

What is your split now?

Last 3 training days you posted have been legs haha

 

[danieltx]

Can you explain the rounded back hyperextensions? Never heard of that.

 

[aHarness]

Can you explain the rounded back hyperextensions? Never heard of that.

I’m obviously no @TheOtherOne55, but when I round my back it takes my erectors out more allowing me to make it more glute focused

 

[TheOtherOne55]

I’m obviously no @TheOtherOne55, but when I round my back it takes my erectors out more allowing me to make it more glute focused

Exactly this @danieltx
Picked it up from Cris Edmonds

 

[TheOtherOne55]

What is your split now?

Last 3 training days you posted have been legs haha

lol I know I’ve been bad at keeping it fullly updated. It’s still that 14 days split.
One week is back twice, the next week is legs twice, repeat. And because u mentioned this…

CHEST/SHOULDERS
Machine flies - 4x12
Chest press machine - RP set
Cable press - 4x10
SS
Wide dips - 4x10
Cable rear delts - 4x20
Cable cuff side raises - 4x12
Bent over rear delt swings - 3x15
DB side raises - 3x12
Db front raises - 2x15

Very limited equipment for this workout so I added a bit more volume and had to slow some stuff down as machines were maxed out. Good pump tho. Meals have basically been 2 shakes with cereal, 2 chicken rice meals, ground beef and rice and then one dinner with my team where I usually get a lean cut of meat and potatoes. Almonds or olive oil as my fats. International shit is hard but honestly…there is no excuse to miss meals or get off plan when traveling in the us. Sooo easy to stay on track it’s crazy.

 

[TheOtherOne55]

BACK
Straight arm pulldown - 3x15
CG pulldown - RP set
Hammer DY row - 3x10
Seated cable high rows - 3x12
Dante rows - RP set
Wide grip pulldown - 3x15

What a shit show this morning lol Woke up at 4am, started walking to the gym to get there at 5am. They tell me that although the gym is 24hrs, its CASH ONLY before 7am and im not carrying my debit to take out money. Walk 20 mins back to hotel...check hotel gym out and its trash. Immediately catch cab to other side of Belgrade to another 24hr gym. Work out for an hour, good equipment, good pump. KNOW that im getting picked up from Hotel at 8am to drive right to set....there are 0 cabs in this area of town and its 730 am...im stressing. Walk 10 mins and finally flag down a random cab. Get to hotel at 750, shower as fast as humanly possible and down into the car at 8. Bring my rice cooker to set and start cooking lol

This is what im doing now. On a giant set, built in a warehouse, in the middle of no where.
Eating and making sure this shit goes smooth. Btw, thats a cowboy dancing on a coffee table in a living room.