As you may have seen in my
past logs I haven't posted my training as much as I used to. I have been using my log time to write more to educate and inspire. This doesn't mean I have stopped training. I am now back up to 4 solid sessions per week and have dropped from 297 to 281. While other things have failed to keep my diet on track my last blood work results did the trick. I am NOT toting a cooler but (yet) but have made simple changes that have always worked for me. These include. 1. Weight myself everyday. - accountability 2. Drink more fluids 3. Drop sugar except 1-2 items per day 4. Just eat until I am full 5. Get 30g protein per meal
This would be what I would define a normal lat day for me now. Not high or low volume. Most of the mid cycle lat training looks like this.
4" Grenade Ball Straight Arm Pulldown * This is like a pullover facing the cable machine. The ball puts my wrists in a great position to target the lats. I decided to do this first to stretch my lower back and lats out. - 5 warm up sets of 10
- 5 work sets of 15-20 (to failure)
* When I do these I try to keep the bar bent at all times. - 6 works sets of 10-12 reps (to failure)
Hammer Rows - One Arm * 4 work sets of 6-8 (sloppy & heavy)
"sometimes you need to bang hard and heavy - if not for anything else than the love of it - being a full time pussy is never an option"
Seated Rope Rows - 4 work sets 10-15 (to failure)
Comfort Grip DD Pull downs <-- product testing
- 8 sets of 10 - 12 (the last 4 to failure)
Hise Shrugs * 3 sets 12 facing machines
* 3 sets 12 facing away from machine
- all sets completed with 10 sec iso hold
Neck Machine
* 2 sets 15 forward and back
