Had a good workout today. Slowed down reps on certain exercises and really helped feeling the movement more. I love hitting back just cause it’s heavy ass weight tons of exercises and so many muscles to work. Jus like legs you know if your not sweating you aent working hard enough when it comes to back. Today I actually went lighter in my rack pulls, widened my hand grip made sure I had a very controlled negative and exploded on the concentric part and then flexed my back hard. And it really helped me feel it in a much better way than I was before. Sometimes you don’t realize your just lifting to lift and not making the most out of your reps or exercise and that’s actually why i stayed away from rack pulls and dead’s for so long. But the way I did them today felt great. I didn’t just feel them in my lumbar area but also lats and traps.
The only other thing I changed was the last two arm exercises I switched from free weights to machine version cause they apparatus was taken and it saved time anyways. Here was todays workout
Pull Day/week 6 “Odin Force”:
One Arm BB Row/4x8
75x8, 100x8, 125x7, 125x6
Inverted Barbell Row w/feet lifted/3x failure
BWx11, BWx9, BWx8
Rack Pulls/5x5
225x6, 315x5, 315x5, 315x5, 315x5
Straight Arm Pulldowns/3x10
50x10, 50x10, 50x9
Standing Chest Pull/4x10
42.5x12, 50x11, 57.5x14, 62.5x10
Ab Crunch Machine(60 sec rest)
110x15, 100x13, 90x11, 80x15
Decine Leg Raises/3x failure
* didn’t get to do cause of time constraint
Preacher Curl Machine/4x8
80x10, 90x8, 90x8, 90x7
Cable iso-Hammer Curl/3x8
30PSx11, 40PSx9, 40PSx8
The ab crunch machine targets my abs so hard it gave me the most brutal cramp that started at themend of jus my 2nd set. Specific abs were just cramping so painfully. Went have to stop and stretch to get rid of them. Thenother thing I wanted to mention is the hammer curl version was holding just the ends of two cables and simultaneously doing hammer curls with them and holding the squeeze at the top. Much much much prefer over the Dumbell version.
Today I used jus humalog with my first meal(7iu) preworkout(10iu) and my 4th meal(7iu).
My gh I did 3iu prebed and 2.5iu about hour and half before workout.
The only other thing I changed was the last two arm exercises I switched from free weights to machine version cause they apparatus was taken and it saved time anyways. Here was todays workout
Pull Day/week 6 “Odin Force”:
One Arm BB Row/4x8
75x8, 100x8, 125x7, 125x6
Inverted Barbell Row w/feet lifted/3x failure
BWx11, BWx9, BWx8
Rack Pulls/5x5
225x6, 315x5, 315x5, 315x5, 315x5
Straight Arm Pulldowns/3x10
50x10, 50x10, 50x9
Standing Chest Pull/4x10
42.5x12, 50x11, 57.5x14, 62.5x10
Ab Crunch Machine(60 sec rest)
110x15, 100x13, 90x11, 80x15
Decine Leg Raises/3x failure
* didn’t get to do cause of time constraint
Preacher Curl Machine/4x8
80x10, 90x8, 90x8, 90x7
Cable iso-Hammer Curl/3x8
30PSx11, 40PSx9, 40PSx8
The ab crunch machine targets my abs so hard it gave me the most brutal cramp that started at themend of jus my 2nd set. Specific abs were just cramping so painfully. Went have to stop and stretch to get rid of them. Thenother thing I wanted to mention is the hammer curl version was holding just the ends of two cables and simultaneously doing hammer curls with them and holding the squeeze at the top. Much much much prefer over the Dumbell version.
Today I used jus humalog with my first meal(7iu) preworkout(10iu) and my 4th meal(7iu).
My gh I did 3iu prebed and 2.5iu about hour and half before workout.