Last good workout>14 chin ups>46 hand release push ups>70 regular push ups>70 tricep dips>20 leg tucks>16 leg tucks (hand positions alternated)>3:25 Plank>100 glute raises>3 minute back bridge>70 prone rows>A bunch of free weight reps, mostly 5 pound weights and 100 reps perFollowed by a>13 mile run.30s male, 66.6 inches tall, 163 pounds22.9 FFMI
No
18lb dead hang wide arm pull-ups: 75That's it. Didn't count sets, got my final rep count in 45 minutes.>>76743457>rows>flies>curls>lats >no compounds>machine heavy
>>76743477I'd use machines if I had them. I just curl small weights all night while I work.
>>76743457I want to try those.
>>76743457Bro wtf i can only do like 130lb sitting rows for 20x before failure but my pec fly machine is 205x15 failure. How big is your back
>>76743477I dont have anyone to spot me so I dont do compounds. Cant risk injury I get paid too good>>76743515You should!>>76743557Interesting! My back is pretty decent I guess, im 6'4 and got a wide upside down dorito
>>76743690>Cant risk injuryThat's huge. Unless you have spotters and coaches a lot of weight lifting is incredibly unsafe. It's worth remembering that they aren't the best workouts, they are the best workouts that they had at the time.
>>76743351
>>76743351today i didstanding calf raises 2x30 upright rows 2x15romanian deadlifts 2x8zercher squats 2x8
>>76745481>2x Bicep Curl>3x lat raises>2x Triceps Pushdownall of these I would switch to 4 sets.It's kinda crazy your isolation are such low volume.Solid plan otherwise.
