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moar triceps.

Why hate over-under ( sincere question ) ?
Hook grip made a world of difference for me in power cleans but i never got to get used to it for DL/RDL, i still use over-under. There is a very strong mental link that i am stronger that way and i can't break that link, or if you will, i don't care enough to.
back!!!

I'm a bit late on this but even though over under works wonders for grip, it's an easy way to tear a bicep.

I would like to see more volume, especially on the bench.  Since it looks like you're getting back into it, you can try to do 4x10 for working sets.  Not super light working sets, you'll want to feel worked for the first 2 sets and last 2 sets will be a bit of grinders.  I've just seen better results with myself and other people I've worked out with and trained with much higher volume and I'd throw in cool down sets with close grip.

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

Quote from: Mutumbo000 on March 10, 2017, 07:24:00 pm

Quote from: Joe on March 09, 2017, 05:27:46 am

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

76kg and 175cm. Probs like 18-20% bodyfat, I think,  but want to do a hypertrophy phase first despite this.

Yeah 18-20% bodyfat seems pretty accurate. You're18.9% according to the Willougby calculator.
http://clymer.altervista.org/bmi/

12-03-17

Jogged to gym ~1 mile

Superset:
Chins
BW x 3, 3
+12kg x 1
+5kg x 2
BW x 3, 3, 2, 2

Overhead Press [moved grip out wider and it felt a lot better on my shoulder, huzzah]
Bar x many
25kg x 5
32.5kg x 5, 5, 9 [fuck yes!]
32.5kg [done as push press] x 8
25kg [back to strict] x 6

Squat [high bar this time, I can keep good form better this way, and it's easier on my left shoulder]
Bar x 5
40kg x 3 [paused]
60kg x 2 [paused]
72.5kg x 5, 5, 6 [tough, but happy that I don't have to go back weight-wise after the switch!]
60kg x 7, 7

Neutral grip pulldowns [myo, + indicates 4-5 deep breaths]
45kg x 14+3+3+3+3+2

DB high incline press [~80 degrees, myo-style]
10kg x 18+5+5+5+4

BB curl
20kg x 11, 6, 6 [didn't rest much between these sets]

DB curl
8kg x 8

Superset:
Facepulls
something x 16, 14
Bentover rear-delt DB fly
6kg x 14
4kg x 14
with
Ab wheel
BW x 10, 10, 10, 10

(i.e. i did facepull->ab->facepull->ab->fly->ab->fly->ab]

Notes

Evening workout because I was out of town most of the weekend. Felt strong, I guess due to a mix of that factor and because of two days rest. Pleased with the jump on OHPs. Did some extra sets after the main on both OHP and squats + added an extra pressing exercise since I was feeling in the flow. Chinups felt strong so I added weight. 12kg was not a 1RM effort, but I don't think I could have got a second. 3 on the first set was not near max, either. Happy with this workout 

Diet

Kcal - 2929
Carbs - 352g
Protein - 114g
Fat - 122g

Another odd eating day b/c of travel and whatnot, but still within a decent range, so w/e.

Thanks, man! Really glad to be settling in a bit on form with things, makes it feel like everything's going in a good direction.

13-03-17

Went for a nice long walk through some gardens nearby since the weather is absolutely gorgeous today. Then to gym.

Cycled for 21:10 @ average 125 bpm

Very easy cardio session, gonna make sure to do this on at least 2 non-lifting days per week. Actually want to aim for ~130-135bpm in future. Will slowly build up time.

Diet

Kcal - 3097
Carbs - 250g
Protein - 190g
Fat - 152g

Upper back enormously sore today, unsurprisingly, but lower back and hamstrings in the clear. Curious!

Diet --
Kcal: 3631
Carbs: 387g
Protein: 136g
Fat: 172g

Wow, did not have the impression that I ate that much. No bother.