Death can have me when it has earned me
Moderator: Chebass88
- Renascent
- Desperado
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- Age: 39
Re: Death can have me when it has earned me
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
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- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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
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- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Location: Louisiana / New York
- Age: 45
Re: Death can have me when it has earned me
Looking dangerous with that new haircut, my dude.
- lheugh
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
- lheugh
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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
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
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- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- lheugh
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- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
I promise I didn't have a shit-eating grin plastered on my face when I wrote it out.
- lheugh
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- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
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- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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
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
- Registered User
- Posts: 363
- Joined: Wed Feb 07, 2018 8:40 am
- Location: Surrey, UK
- Age: 32
Re: Death can have me when it has earned me
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)
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)