Death can have me when it has earned me

[Renascent]

I wish there was some way to rig a setup similar to that Rotary Lat Pulldown thing in a home gym setting. Looks fun.

[lheugh]

I wish there was some way to rig a setup similar to that Rotary Lat Pulldown thing in a home gym setting. Looks fun.

It is great. The rotating handles are very comfortable on the wrists, the maximum range of motion isn't half bad (for me and my orangutan-esque arms), when approaching failure I feel like my lats are about to snap off both the insertion at the humerus, as well as the segment of the origin on T7 to T12, as well as the consistent starting and end ROMS being literally palpable (so rep to rep is standardised). I only wish I could lengthen the ROM a little bit more but it's a minor quibble.

[lheugh]

Week 5 Day 3

Belt Squat: 5(150kgx10) @1RIR
Belt Squat RDL: 4(120kgx8)
Leg Extension: 71kgx15,15,12,12
Seated Leg Curl: 110lbx15,13,10,10
Hip Abduction/Hip Adduction: 52.5kgx13,13,13,8
Leg Press Calf Raise: 3(47.5kgx12)
Cable Rope Crunch: 3(68kgx8)
Cable Side Bend: 3(45kgx13)

[lheugh]

Week 1 Day 4
A much better pressing session than the first one of the training week. Added in Dumbbell Chest Press and Snatch-Grip Shrugs as the only new exercises for this particular session.

Hammer Incline Press: 4(75kgx12), 75kgx10 @3RIR
Dumbbell Chest Press: 4(22.5kgx12)
Standing Multiflight Lateral Raise: 3(36kgx15)
Tricep Pushdown: 4(22.5kgx15)
Machine Flyes: 3(100kgx13)
Dumbbell French Press: 3(7.5kgx15)
Rear Delt Flyes: 3(57kgx15)
Snatch-Grip Shrug: 3(60kgx15)

[DanCR]

Looking dangerous with that new haircut, my dude.

[lheugh]

Looking dangerous with that new haircut, my dude.

Thank you sir! The prevailing consensus seems to be shorter hair suits me better than longer hair. Why? I wouldn't know.

[lheugh]

Week 1 Day 5

Wide-Grip Lat Pulldown: 5(63kgx12) @3RIR
Chest-Supported Row: 4(60kgx15)
Machine Preacher Curl: 4(22kgx15)
Machine Pullover: 3(40kgx12)
Cable Curl: 4(5kgx10)
Dumbbell Wrist Curl: 3(5kgx15)
Hanging Leg Raise: 12,10,10

[lheugh]

Week 2 Day 1

Leverage Chest Press: 5(75kgx12)
Incline Dumbbell Press: 4(20kgx13)
Standing Multiflight Lateral Raise: 3(37kgx15)
Cable French Press: 4(30kgx15)
Pec Deck: 100kgx15,15,13,11
Tricep Pushdown: 4(25kgx15)
Rear Delt Flyes: 3(58kgx12)
Snatch-Grip Shrug: 3(65kgx15)

[lheugh]

Week 2 Day 2

Hammer Machine Low Row: 6(65kgx12)
Rotary Lat Pulldown: 4(16x15)
Machine Preacher Curl: 4(23kgx15)
Cable Flexion Row: 4(42kgx15)
Dumbbell Spider Curl: 4(10kgx12)
Snatch-Grip Shrug: 3(70kgx12)
Seated Shoulder Press: 3(17.5kgx13)
Dumbbell Hammer Curl: 3(7.5kgx15)

[lheugh]

Week 2 Day 3

Everything felt great today, barring the Glute Drive contraption, which felt both figuratively and literally, like ass.
Belt Squat: 5(145kgx12)
Belt Squat RDL: 4(130kgx12)
Leg Extension: 4(71kgx15)
Lying Leg Curl: 4(40kgx15)
Hip Adduction: 4(52.5kgx15)
Glute Drive: 3(50kgx13)
Seated Calf Raise: 3(40kgx15)
Cable Rope Crunch: 3(65.5kgx15)
Cable Side Bend: 3(40kgx15)

[lheugh]

Week 2 Day 4

Hoist Incline Press: 6(12x12)
Dumbbell Chest Press: 4(22.5kgx15)
Standing Multiflight Lateral Raise: 3(38kgx15)
Tricep Pushdown: 27.5kgx15,15,12,12
Pec Deck: 100kgx15,15,15,12
Dumbbell French Press: 3(10kgx12)
Rear Delt Flyes: 58kgx13,13,10
Snatch-Grip Shrug: 3(70kgx13)

[DanCR]

Everything felt great today, barring the Glute Drive contraption, which felt both figuratively and literally, like ass.

Aclnowledging your very good joke.

[lheugh]

Everything felt great today, barring the Glute Drive contraption, which felt both figuratively and literally, like ass.

Aclnowledging your very good joke.

I promise I didn't have a shit-eating grin plastered on my face when I wrote it out.

[lheugh]

Week 2 Day 5

Wide-Grip Lat Pulldown: 5(64kgx12)
Chest-Supported Row: 4(70kgx15)
Machine Preacher Curl: 4(24kgx15)
Machine Pullover: 40kgx15,13,13,13
Freemotion Cable Curl: 7.5kgx15,15,12,12
Seated Shoulder Press: 3(17.5kgx15)
Rear Delt Flyes: 56kgx15,15,10
Dumbbell Hammer Curl: 3(10kgx12)

[lheugh]

Week 2 Day 6

Linear Leg Press: 5(140kgx12)
Belt Squat RDL: 4(135kgx12)
Leg Extension: 77kgx15,15,12,12
Lying Leg Curl: 3(42.5kgx15)
Hip Adduction: 4(55kgx15)
Hip Abduction: 3(40kgx15)
Seated Calf Raise: 3(42.5kgx15)
Hanging Leg Raise: 12,8,8
Cable Side Bend: 3(6x15)

[lheugh]

Week 3 Day 1

Very strongly considering having Cambered Bench as my main movement for the day but I'd probably have to bring it in to the gym since my garage is a tad too chilly for me to do it there, unless I spend more time warming up I suppose.

Prime Chest Press: 6(80kgx12)
Incline Dumbbell Press: 4(20kgx15)
Standing Multiflight Lateral Raise: 3(39kgx15)
Cable French Press: 4(15kgx15)
Pec Deck: 4(100kgx15)
Tricep Pushdown: 4(27.5kgx15)
Rear Delt Flyes: 3(58kgx15)
Snatch-Grip Shrug: 3(70kgx15)

[lheugh]

Week 3 Day 2

T-Bar Row: 6(15kgx12)
Rotary Lat Pulldown: 4(17x15)
Machine Preacher Curl: 4(25kgx15)
Cable Flexion Row: 4(44kgx12)
Dumbbell Spider Curl: 4(10kgx15)
Seated Shoulder Press: 3(20kgx12)
Snatch-Grip Shrug: 3(75kgx12)
Dumbbell Hammer Curl: 3(10kgx13)

[lheugh]

Week 3 Day 3

Belt Squat: 5(150kgx12)
Belt Squat RDL: 4(140kg12)
Leg Extension: 4(77kgx15)
Single-Leg Leg Press: 3(20kgx15)
Lying Leg Curl: 4(45kgx15)
Hip Adduction: 4(55kgx15)
Standing Calf Raise: 3(70kgx15)
Cable Rope Crunch: 3(68kgx12)
Cable Side Bend: 3(45kgx15)

[lheugh]

Week 3 Day 4

Craptastic day but death has not claimed me just yet.

Hoist Incline Press: 5(13x12)
Dumbbell Chest Press: 4(25kgx12)
Standing Multiflight Lateral Raise: 3(40kgx15)
Tricep Pushdown: 4(30kgx15)
Pec Deck: 102.5kgx15,15,15,12
Dumbbell French Press: 3(10kgx15)
Rear Delt Flyes: 3(59kgx12)
Snatch-Grip Shrug: 75kgx15,13,13

[lheugh]

Week 3 Day 5

A much better effort than yesterday.

Wide-Grip Lat Pulldown: 5(66kgx12)
T-Bar Row: 5(20kgx15)
Machine Preacher Curl: 4(26kgx15)
Cable Pullover: 4(25kgx15)
Freemotion Cable Curl: 4(7.5kgx15)
Seated Shoulder Press: 3(20kgx15)
Rear Delt Flyes: 3(59kgx13)
Dumbbell Hammer Curl: 3(10kgx15)