Riktigt grymt pass som gav ett PB i latsdrag på 67 kg ! Dvs 3 kg över min egen kroppsvikt 👏🏼💕 video kommer under dagen .
Upper Body Workout:
Pull Ups @5012
(Superset w/Bench Press)
Crazy back superset. Heavy barbell rows followed by AMRAP pull-ups to body the lats. 📹: @paliboy_
Row row row your back! Today's back and bi session kicked off with 20 mins on the row machine, so there was a nice back workout hidden in the cardio. 🤓 This means my back was fully warmed up and ready to go by the time the resistance training started. I'm doing back training twice a week now, and also a second day of arms, so today was a nice mix of back work and bicep work (Classic! 💯). Then some abs to finish things up - I'm loving the new splits!!!! 😀💪😀💪😀
WOD --> Back & Bi
4 x 10-15 cable pull downs
4 x 10-15 cable curls
4 x 8-12 front pull down machine
4 x 10-15 reverse grip BB curls
4 x 10-15 seated DB curls
4 x 15-20 bent over ez rows
3 x 20 decline sit-ups with ball
3 x 30 incline leg raises
I don’t know how to lat spread just yet so 😂
60kgs (132lbs 🤮) for less reps but higher than usual. Really feeling my lats put in work, and for all the form freaks i’m including a video of me repping out 30kg for my last set on db rows, dopey camera angle but oh well. It’s just a coincidence that i’m wearing the exact same clothing as my last back session 🤥 (that last video was the full stack by the way @theboys
Only few can endure the wrath of a storm 😤🤨😤
Here’s a common question: “Jeff, when I do pull-ups I feel it more in my forearms than my lats and when I do chin-ups I feel it more in my biceps...what can I do”? Try this. This commando pull-up variation is designed to hammer your lats more than any other. How? First by putting the arm in front of the body in this staggered hand position you instantly place the lats on stretch (the slight turn in the opposite direction right before I start pulling up will add even more to this stretch!). Then, as I get to the top, the over/under position of the hands will promote a turning of the body to face the bar. This allows the lat to I’ll pull your arm into extension behind the body while keeping it tight to your side in adduction (key contraction requirements of the lats). Obviously you will have to work both sides here. The version I’m showing is working the left lat. If you try these I guarantee you’ll solve either of the issues above and above all else, you will “lat” the gains begin once and for all (sorry, it was a lay up!). #letthegainsbegin #lats #wings #problemfixed #pullups #calisthenics #trainsmart #fitnessaddict #trainforever #jeffcavaliere #athleanx #teamathlean
Today must have been one of those high gravity days... My body just wasn't feeling it.
I was supposed to do sets of 5 with 545 on deadlift, but ended up BARELY getting a set of 3 lol. Oh well!
Added some pull ups to my accessory work. As you can tell, it's been awhile... They're a really good exercise! I should start incorporating them again.