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Thursday September 26 2024
@domestic-supply.com
I Hope everyone is doing well
Big update for this one!
I set a goal of arnold rowing ( aka t-bar row essentially ) 300lbs for reps i am happy I can report I hit 300lbs for one set of 10 reps, this version your hand placement is around the barbell gripping from underneath the barbell.
I will put plenty of photos in this update.
I know some of you are gonna ask when you see the photos, so for clarification, no I didn't pull the weight with the row utilizing my lower back, I utilized my hamstrings and glutes chest up core tight pulling the weight with my elbows keeping everything nice and tight, yes I had to bend completely over to grip the weight I squatted down to stabilize it.
I am not one of these people who carry a backpack with 50lbs of camera equipment and a tripod, so don't flame me in the comments about my camera placement lol. I am just one man documenting my jounery with a cellphone, so I don't get the best shots at times.
I recorded a video and tried my hand at creating a gif so you all could see my anrold row, sadly it won't let me post the gif or video here, I just took screen shots of the lift in it's entirety.
I will say among hitting 300lbs on rows, my bicep progression has come a very long way since 2023 when I first started running cycles, another thing of note my spider web veins are starting to really shine and show up again in my front delts, those veins and vascularity had always been my favorite, bicep veins are coming along nicely as well as my forearm progression.
I truly believe in the short time since switching gyms it has increased my growth and progression in many ways, notably my middle and upper back I notice when putting on my shirts that I know fit, they are fitting tighter around my back and at one point I thought they shrunk in the wash, nope my back just grew to the point I thought I shrink my shirts lol.
A year ago if you would have asked me if thr gym matters I would have said no, fast forward into changing gyms and witnessing myself grow stronger and transform with my strength and my lifts and a deeper drive, I Will tell you today the right gym for you really does matter and make a difference in my personal experience.
Pull day/Ab Work
Arnold Rows ( gripping the Barbell)
1x15@160lbs
1x10@250lbs
1x10@300lbs
T-Bar Rows (utilizing pad/wide grip)
1x15@105lbs
2x12@150lbs
Cable Lat Pull-Down
1x15@150lbs
2x10@170lbs
One Arm Pull-Down ( kneeling on a pad)
1x15@70lbs
2x12@100lbs
Rear Delt Machine
1x15@165lbs
1x10@168lbs
1x10@170lbs
Face Pulls ( utilizing rope attachment)
1x15@50lbs
2x10@70lbs
Barbell Curl (wide grip)
1x15@85lbs
1x10@95lbs
1x8@105lbs
Ez-Bar Curl ( close grip)
1x15@75lbs
2x10@85lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
Reverse Cable Curls
1x15@50lbs
1x10@60lbs
1x10@70lbs
Wrist flexion ( cable/bar attachment)
1x15@40lbs
2x12@50lbs
Wrist Curls ( cable/bar attachment)
1x15@60lbs
2x12@70lbs
Weighted Crunches
2x25@25lb plate ( held out infront of me )
Weighted Cable Crunches
2x25@100lbs
Laying Leg Rasie
2x25@bodyweight
Elbow Plank
2 sets ( 60 seconds all sets squeezing core tight as I can)
Cardio
Treadmill
Duration 10 minute pre 20 minute post (30 minutes in total)
Distance 1.34 miles
Speed 2.7
Incline 4.0
Calories Burned 163
First photo is a comparison shot, on the left this was me in July of 2023 first cycle, the photo on the right is me currently as of September 26 2024
@domestic-supply.com
I Hope everyone is doing well
Big update for this one!
I set a goal of arnold rowing ( aka t-bar row essentially ) 300lbs for reps i am happy I can report I hit 300lbs for one set of 10 reps, this version your hand placement is around the barbell gripping from underneath the barbell.
I will put plenty of photos in this update.
I know some of you are gonna ask when you see the photos, so for clarification, no I didn't pull the weight with the row utilizing my lower back, I utilized my hamstrings and glutes chest up core tight pulling the weight with my elbows keeping everything nice and tight, yes I had to bend completely over to grip the weight I squatted down to stabilize it.
I am not one of these people who carry a backpack with 50lbs of camera equipment and a tripod, so don't flame me in the comments about my camera placement lol. I am just one man documenting my jounery with a cellphone, so I don't get the best shots at times.
I recorded a video and tried my hand at creating a gif so you all could see my anrold row, sadly it won't let me post the gif or video here, I just took screen shots of the lift in it's entirety.
I will say among hitting 300lbs on rows, my bicep progression has come a very long way since 2023 when I first started running cycles, another thing of note my spider web veins are starting to really shine and show up again in my front delts, those veins and vascularity had always been my favorite, bicep veins are coming along nicely as well as my forearm progression.
I truly believe in the short time since switching gyms it has increased my growth and progression in many ways, notably my middle and upper back I notice when putting on my shirts that I know fit, they are fitting tighter around my back and at one point I thought they shrunk in the wash, nope my back just grew to the point I thought I shrink my shirts lol.
A year ago if you would have asked me if thr gym matters I would have said no, fast forward into changing gyms and witnessing myself grow stronger and transform with my strength and my lifts and a deeper drive, I Will tell you today the right gym for you really does matter and make a difference in my personal experience.
Pull day/Ab Work
Arnold Rows ( gripping the Barbell)
1x15@160lbs
1x10@250lbs
1x10@300lbs
T-Bar Rows (utilizing pad/wide grip)
1x15@105lbs
2x12@150lbs
Cable Lat Pull-Down
1x15@150lbs
2x10@170lbs
One Arm Pull-Down ( kneeling on a pad)
1x15@70lbs
2x12@100lbs
Rear Delt Machine
1x15@165lbs
1x10@168lbs
1x10@170lbs
Face Pulls ( utilizing rope attachment)
1x15@50lbs
2x10@70lbs
Barbell Curl (wide grip)
1x15@85lbs
1x10@95lbs
1x8@105lbs
Ez-Bar Curl ( close grip)
1x15@75lbs
2x10@85lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
Reverse Cable Curls
1x15@50lbs
1x10@60lbs
1x10@70lbs
Wrist flexion ( cable/bar attachment)
1x15@40lbs
2x12@50lbs
Wrist Curls ( cable/bar attachment)
1x15@60lbs
2x12@70lbs
Weighted Crunches
2x25@25lb plate ( held out infront of me )
Weighted Cable Crunches
2x25@100lbs
Laying Leg Rasie
2x25@bodyweight
Elbow Plank
2 sets ( 60 seconds all sets squeezing core tight as I can)
Cardio
Treadmill
Duration 10 minute pre 20 minute post (30 minutes in total)
Distance 1.34 miles
Speed 2.7
Incline 4.0
Calories Burned 163
First photo is a comparison shot, on the left this was me in July of 2023 first cycle, the photo on the right is me currently as of September 26 2024
