Thx bro and I feel a bit awkward on those meadows rows. He said to strap up and stance makes the difference between area of lat worked. I'm sure a few more times and I'll be used to it. Once I put decent weight on the bar I'll strap up.

Side note this back workout was much more effective. Half the time at the gym was around 45-1h and I'm already pretty sore specifically @lats.

6/25/18
167.2 lbs

- Bulgarian lunges did me in. Brought out vintage EV for those drop sets.
- by the end of this workout was sweating like a pig

Legs
Front squats- 3x8 120s rest
135x8 x3

-Cobras-

Hack squats- 3x8 (deep n medium weights) 60s rest
140x8 x3

Bulgarian lunges- 3x10 + 1xchallenge set (1x10) then isohold 10secs + 3 drop sets inc isoholds 10 secs
20x10 x3
Drop sets: 25x10+ 10s hold
20x8 + 8s hold
15x6 + 5s hold

Lying leg curls- (4 warm up sets) + 3x8
wu's
65x8 x3

BB SLDL- 2x10

Legs are totally shot today super super sore and Lats are still very sore.

Probably from actually training hard -- keep it up this time!

Yeah I'm not used to this type of training all trolling aside. Feelsgoodmane.

---------------------

6/26/18
UK

- 3 scoops of dmaa. Sigh- tolerance getting too high. Need to go cold turkey soon and hate my lyfe.

Arms/ Traps
Duel rope pushdowns 4x10 S/S Ez bar curl 4x8 (5s tempo + 6 partials and 5 tempo last rep)
50x10/ 50x8+6 x4

Dips 4x12-15 S/S hammer curls 4x6 (6 partials)
x10/ 30x6+6
x12/ 30x6+6
x15/ 35x6+6 x2

Lying tricep extensions 4x12
60x12 x4

BB shrugs 4x8 (squeeze hold for 3s) S/S upright rows 4x8
225x10/ 60x8
255x8/ 80x8 x2
225xfailure --> 225x15

Abs 2 exercises

Macros - 3,450 calories roughly - 211p/425c/102f/50fi

Damnit the DOMs are facking me up. I took yesterday off and I'm still super sore today. Was supposed to do chest n shoulders maybe I'll take ibuprofen and see how I feel later on today.

6/29/18
169.0 lbs

- Workout was meh didn't feel like enough volume

Chest & Shoulders
Bench 3x6 90-120s rest
185x6
205x4
185x6 x2

DB incline 3x8 90-120s rest
75x8 x3

Machine rear delt laterals 3x20 45s rest
70x15
55x20 x2 - last set choppy took breather after 15 sets

CP Machine 2x10 - same weight for 1x8 then drop down for 1x8 again drop 1x8 all 3x8 done continuous sets -
180x10
200x10
200x8
180x5+f
140x8

Front raises 3x8 45s rest
30x8 x3

BB shrugs 45s rest
185x8 x3

Hyper extensions 3x20
x15
x12 x2

-Cobras-

-Abs-

Cardio: Run with husky 2.3miles

One of the things I don't get about the program is why exclude seated shoulder press or military press?

b/c inclines and various types of raises work better in many people's experience, including mine.

I thought he'd use a bigger angle for his inclines because of that. I've only looked at his first week though.

I might add in shoulder press. I'm making adjustments to the volume this week and adding in some supersets I think without getting too fancy and ****ing it up. Also I'm not following the week by week program that's redic to keep changing it on the weekly basis.

What program you running?

Not sure the name of it ask Evo but meadows made it

I thought it was the Muscular Demolition Program.
Looking back quickly through posts I can't figure out how I came to that conclusion though.

7/1/18
168.0 lbs

Legs
Front squats- 3x8 120s rest
135x8
155x6 x2

Hack squats- 3x8 (deep n medium weights) - 90s rest
180x8 x3

Bulgarian lunges- 2x10 + 1xchallenge set (1x10) then isohold 10secs + 3 drop sets inc isoholds 10 secs
20x10 x2
25x10
20x10+8 hold- 15x8+6 hold- 10x6+5 hold (no rest- quads on fire)

Lying leg curls- (4 warm up sets) + 3x8
Wu
65x8
80x8
95x8
65x15

SLDL- 2x10
70x10 x2
90x10

Macros- 211p/470c/85f/53 fiber/4,566 sodium.

Doing SLDL at all given you're so petrified of snap city wrt squats and DL seems like an odd decision, although maybe the low relative intensity is the answer?

Does this program mandate such low rest between sets, or is that just your BB.com sperging?

.

That's a reasonable point montechode but the way I look at it, it's based on intensity/percentages/ total pressure on low back within the given week that I care about. At this point I'm strengthening my lower back again and ultimately I will be able to DL again. So i can see myself in the distant future Doing DLs with trap bar/ rack pulls or if I pull from the ground it will be 3x3/ 3x6 with weight I can handle none of that percentage crap that gets my ego going. Hope that answers it.

Not sure what I've done to deserve such hurtful language, but ok. Enjoy your journey to 180.

Thought u had thicker skin than that. Only a joke.

Your ability to parse sarcasm is as impressive as your ability to grind out high intensity reps.

Doing sldl instead of deadlifts no matter the intensity because you don't want to hurt your back is so dumb it is hard to imagine how someone came up with that logic

To be fair regular DLs aren't in the program and my plan was to stay away from them until I strengthen my lower back so I don't re injure myself.

Regular DLs are massively overrated for hypertrophy. There, I said it.

Not enough TUT. SLDL, Rack Deads (slow controlled eccentric) are better. If you are already squatting, the bottom half is redundant and needless CNS stress. I'm not well versed enough in SLDLs or Hero's situation to comment on the relative risk of injury between SLDL and deads from the floor.

I mean I'm personally still doing them b/c of weird mental illness compulsion and b/c people in the gym will think I am tough and cool.

Hodge Twins put it best in 2007 or whatever; a whole lot of skinny mother****ers who look DYEL can dl a whole lot of weight, not a whole lot who can bench, squat, or (real, not fake pendlay or slightly bent over shrug with bent arms) row a whole lot.