Watched the rippletoe vid on rdl. Was very helpful. But if I keep my legs that straight, how will it train the hamstrings?
Diet today
Yesterday I almost threw up eating my tuna mix. Have to switch up meal 1 for a while. Today I went with 4 toasts, 5 boiled eggs, 150g shrimps and fat free garlic sauce. Tried to find fat free mayo but stores here doesn't seem to have it anymore
Ate some candy today as well but made it fit my macros so it's all good.
I've been reading up on how to fix asymmetrical muscle development. I hear different things everywhere. My right pec is a bit smaller than my left pec and my right upper arm is 1cm smaller than my left arm (when kept straight and unflexed) To fix this I will:
1. Focus my mind on activating my right side when lifting
2. think about using my right arm more for irl lifts (grocery bags etc)
3. add a few extra sets per week on my right side.
Once again made changes in my program
Added the extra sets on my right arm. Moved around a few things and added a couple of exercises and supersets.
Here's my complete program. now I'm feeling pleased with it. If anything looks horrible please comment.
Monday, chest/back
pull ups 4 sets
Incline benchpress 4 sets x 15, 12, 10, 8
T-bar row 4 sets x 12, 10, 8, 8
flat dumbbell press 4 sets x 12, 10, 8, 8
wide grip pull downs 4 sets x 10
dumbbell pull overs 4 sets x 10
landmine press 4 sets x 10 superset with reversed flies 4 set x 12
Barbell row 4 sets x 12, 10, 8, 8 super set with dips 4 sets 12, 10, 8, 8
face pulls 4 sets 12 reps
Tuesday, legs/abs
Squats 5 sets x 20, 12, 10, 8, 4
romanian deadlifts 4 sets, x 12, 10, 8, 8
woodchoppers 2 sets per side x 20
machine crunches 3 sets x 20
walking lunges 4 sets x 10 steps each way
seated hamstring curls 3 sets x 12 reps
seated calfraises 5 sets x 20,15,12,10,8
reversed crunches 2 sets
Wednesday, Shoulders/abs
military db presses 5 sets x 15,12,10,8,6
cable lateral raises 4 sets x 12
Machine crunches 3x 20
dumbbell front raise 4 sets x 12 reps
obliques machine 3x 20 both sides
Arnold presses 4 set 12 reps
reversed crunches 2 sets
Thursday, Back/Biceps
Deadlifts 5 sets x 10, 6, 4, 2 ,1
chins 4 sets
Seated cable rows narrow grip 4 sets x 12,10,8,8 superset with Straight arm pull downs 4 sets x 10 reps
Reverse grip barbell row 4 sets x 12,10,8,6
crucifix curls 3x 10 + 1 more set with right arm
Reversed flies 4 set x 12
preacher dumbbell curls 3 sets x 10, super set with ez curls + 1 more set with right arm
Face pulls 4 sets 12 reps
Friday chest/triceps
flat barbell bench press 4 sets x 12,10,8,8
machine fly 4 sets x 10 reps + 1 more set with right pec
underhand cable fly 4 sets x 12 reps + 1 more set with right pec
decline dumbbell press 4 sets x 12,10,8,8
EZ-bar scullcrusher 4 sets x 12,10,8,6
rope extensions 3 sets x 10 reps + 1 more set just right arm
Dips 3 sets x 10 reps
Saturday, legs/abs and some back
Leg press 5 sets x 15,12,10,8,6
pull ups 4 set
Woodchoppers 2 set per side x 20
step ups 4 sets x 10 reps
machine crunches 3 sets x 20
Face pulls 4 set 12x
lying hamstring curl 3 sets x 12 reps
reversed flies 4 set x 12
standing calf raises 5 sets x 15,12,10,8,8
Reversed crunches 2 sets