Anyone interested in a group fitness challenge?

[dass]

ATTENTION ANASTASIOS: I HEREBY promote you to 2nd Degree Faygot and AWARD you the Fagototo Third Class with bronze oakleaf and allow you to join the Junior League of the Monkey Grabs the Teabag and bids Flesh Peach.

CONGRATS???!!!

[Som-Pong]

Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows

Try just deadlifts, pulldowns and rows.

What's the logic?
Everything is 3x12 but Deadlifts which is 1x5.

[Anastasios]

Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows

Try just deadlifts, pulldowns and rows.

What's the logic?
Everything is 3x12 but Deadlifts which is 1x5.

Increase the intensity so that you reach those deeper muscle fibers. Decrease the volume so you can focus more and squeeze out more juice out of each set. Decrease volume to reduce the strain on joints (less mileage) and shorten workout time so recovery is easier.

If you have issues feeling a good pump from pulldowns and rows, remind me and I will film how I do them to hit lats and upper back hard.

[Som-Pong]

Understood.
I've really been enjoying the feel of the dumbell rows and the lat prayers though, feels like more precise targeting.

[Luigi]

2 days ago I was supposed to squat but passed out really early, so did yesterday instead. It went really well, though I was super tired before, during, and after. Today posterior chain is on fire, so I know I did good. Tomorrow I have to bench. Hopefully my bicep will be a little more healed than last time.

[Vutulaki]

Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows

Try just deadlifts, pulldowns and rows.

Yeah but what is the prrescribed volume and intensity?

I bought this piece of shit

https://www.amazon.com.au/Bluetooth-FITINDEX-Wireless-Bathroom-Composition/dp/B078HW8BPY

[Vutulaki]

Diisregard my question hadnt read this page

[Vutulaki]

Understood.
I've really been enjoying the feel of the dumbell rows and the lat prayers though, feels like more precise targeting.

DO DB rows instead of BB rows and apply what he said about volume and intensity

Doing a rest or deload week nextt week so was going to skip DL day but went anyway, felt tireed AAF all day then ended up getting one of the besty DL/Back sessions in I ever have in terms of volume and feel

DL warmed up 5,3 then singles all the way up to my wokring set of 190KG x 13 (failure)

****After crying in the corner for 15 mins ****

Assisted chins 3 by failure droping a plate a set in assistance

seated chect supported rows pretty strict form 3 platees each side on the unilateral machine 6 reps

bunch off pulls downs 70-90kg didnt really take note

Those hybrid pull down bicepe curls things 2 sets at 70kg

bunch of curls

went home

[Som-Pong]

This reads like you talk, please repeat in the common tongue.

[Vutulaki]

This reads like you talk, please repeat in the common tongue.

Do you DB rows instead of the BB rows he suggested but apply the approach to volume and intensity he said to

Or dont, I dont really give a fuck