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Messages - Dreyth

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1
May have to try this out. Been struggling to hit 185x8 in incline

Instead of switching to something like 205 for 8 sets x4 reps as the answer, to break through the plateau maybe 185 for 8x4 is is the answer  :lololol:

lets see!

2
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 05, 2020, 11:13:59 am »
Quote
Monday

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 8
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 7
135 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Quote
Wednesday

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 4
185 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 5
110 x 3

Inverted Rows
BW x 15 >> 90sec rests.
BW x 9
BW x 6

Chin Ups
50 x 7 >> 90sec rests.
50 x 4
   BW x 4
BW x 5

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legged negatives)

Quote
Friday - 08/21/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 15 >> 3min rests.
290 x 3
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 10
10lb ankle weights x 8

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Alternating DB Split Squats
30's x 8

Quote
Sunday - 08/23/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 5
185 x 3

Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 5 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
110 x 9 >> 2min rests.
110 x 5
110 x 3

Lateral Raises
30's x 8 >> 2min.
30's x 8

Chin Ups
BW x 5 >> 2min rests.
35 x 7
35 x 4
35 x 3
   BW x 4

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Decline DB Bilateral Curls
20's x 13

Quote
Tuesday - 08/25/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5 >> Reduced rest periods to 2min.
225 x 3
275 x 1
290 x 15
290 x 5
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 4
   BW x 5

Alternating DB Split Squats
30's x 8 >> 2min rest.
30's x 5

Barbell Shrugs
290 x 12 >> 60sec rests.
275 x 8
275 x 6
275 x 6

Good Mornings
135 x 15

Quote
Thursday - 08/27/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
155 x 7 >> 2min rest.
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 4 (T-Style)
30's x 10 (W-Style)
30's x 6 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
95 x 3
135 x 4 >> 2min rests.
105 x 6
105 x 3
105 x 3

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
BW x 8

Chin Ups
50 x 6 >> 3min rest.
50 x 3 >> 2min rests.
BW x 6
BW x 6

Barbell Shrugs
290 x 18 >> 60sec rests.
290 x 8
290 x 6
290 x 5
290 x 5

Decline DB Bilateral Curls
30's x 8

Quote
Saturday - 08/29/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 6
290 x 6

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6

Barbell Shrugs
290 x 20 >> 60sec rests.
275 x 6
275 x 6

Standing Shoulder Press
135 x 5

Good Mornings
155 x 12
155 x 8

Alternating DB Split Squats
30's x 8

Quote
Monday - 08/31/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
185 x 4
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
135 x 5 >> 2min rests.
105 x 5
105 x 5
105 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 8

Chin Ups
BW x 5
50 x 6 >> 3min rest.
50 x 6 >> 2min rests.
50 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
BW x 8 (straight legged negatives)
   BW x 4

Decline DB Bilateral Curls
30's x 6

Quote
Wednesday - 09/02/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 8
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 10
10lb ankle weights x 6
BW x 8

Standing Shoulder Press
135 x 5

Alternating DB Split Squats
30's x 10 >> 90sec rest.
30's x 5

Barbell Shrugs
290 x 16 >> 60sec rests.
290 x 8
290 x 8
290 x 6
290 x 6

Good Mornings
205 x 12

Quote
Friday - 09/04/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
205 x 1
185 x 7 >> 3min rest.
185 x 4 >> I've stalled on these. Probably since I've been cutting weight.
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
115 x 5 PR >> 2min rests.
115 x 5
115 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
10 x 11 >> 90sec rests.
11 x 9
BW x 7
BW x 7

Chin Ups
BW x 5
50 x 6 >> 90sec rests.
50 x 4
BW x 8
BW x 5

Barbell Shrugs
290 x 15
   40 x 10

Hanging Knee Raises With Tuck
BW x 10

Decline DB Bilateral Curls
30's x 7

3
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 17, 2020, 10:47:54 am »
Quote
Thursday - 08/13/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 7
290 x 4?

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 6
10lb ankle weights x 5

Trap Bar Shrugs
250 x 10 >> 90sec rests.
230 x 8
230 x 8

Standing Shoulder Press
115 x 7 >> Goinga little heavier on these days to make my other days easier.

Alternating DB Split Squats
25's x 8

Quote
Saturday - 08/15/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rests.
170 x 6 >> Decided to start with a heavier first set.
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 4 >> Finally hit 10 reps on these!
110 x 4

Lateral Raises
25's x 12 >> 2min rest.
25's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 8 >> 90sec rests.
35 x 4
35 x 4

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legegd negatives)

Seated Incline DB Bilateral Curls
30's x 7

Quote
Sunday - 08/09/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 8 >> I think we need to buy more plates. I don't like going above 10 reps on RDLs.
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Forgot to do some splits squats today

4
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 11, 2020, 03:46:34 pm »
Quote
Tuesday - 08/11/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 2min rests.
170 x 5 >> Seems real tough for me to hit 10 reps on these.
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 13 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 7 >> 2min rests.
110 x 5 >> Just a 5lb increase results in 3 less reps than last time.
110 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 5
35 x 4

Inverted Rows
BW x 15 >> 90sec rests.
BW x 10
BW x 8

Hanging Knee Raises With Tuck
BW x 10 (straight leg negatives)

Barbell Shrugs
255 x 15

Seated Incline DB Bilateral Curls
25's x 10

5
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 11, 2020, 03:41:34 pm »
Quote
Monday - 08/03/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 5
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 9 (T-Style) >> 60sec rests.
25's x 6 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 6 >> 90sec rests.
35 x 4
35 x 3
   BW x 4 (drop set)

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Seated Incline DB Bilateral Curls
25's x 10

Quote
Wednesday - 08/05/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 6
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 6 >> 2min rests.
   8lbs ankle weights x 6 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Trap Bar Shrugs
230 x 17 >> 90sec rests.
230 x 8
230 x 5

Alternating DB Split Squats
20's x 8

Standing Shoulder Press
105 x 8

Quote
Friday - 08/07/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 2min rests.
170 x 6
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 12 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 10 >> 2min rests.
105 x 4 >> Finally hit 10 reps on these!
105 x 4

Lateral Raises
25's x 10 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 4
35 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Barbell Shrugs
205 x 20

Seated Incline DB Bilateral Curls
25's x 10

Quote
Sunday - 08/09/20

-= Workout Log =-

Reverse Calf Raises On Stairs
BW x 10 >> 60 sec rests.
45 x 15 >> Doing this for knee rehab.
45 x 15
45 x 15

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 8lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 5
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 10 >> 2min rests.
   8lbs ankle weights x 2 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Standing Shoulder Press
105 x 10

6
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: August 11, 2020, 03:05:21 pm »
Quote
Wednesday - 07/29/20

-= Workout Log =-

Chin Ups
BW x 5
30 x ? >> 2min rests.
30 x ? >> Forgot how many I did.
30 x ?

Inverted Rows
BW x 12
BW x 10
BW x 8

Incline Bilateral DB Curls
30's x 6

Quote
Saturday - 07/28/20

-= Workout Log =-

Lying Side Leg Circles
10 forward/leg, 10 back/leg

RDL
135 x 8
225 x 3
275 x 1
290 x 12 >> 3min rests.
290 x 5
290 x 5

Hanging Knee Raises With Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 8 >> 2min rests.
8lb ankle weights x 8
8lb ankle weights x 8

Alternating DB Split Squats
20's x 6 >> 2min rest.
20's x 1

7
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 29, 2020, 06:44:32 pm »
Quote
Sunday - 07/26/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 8lb ankle weights

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 5
290 x 3

Hanging Leg Raises with Tuck
BW x 5
16 x 10 >> 2min rests.
16 x 8
16 x 8

Trap Bar Shrugs
180 x 5
200 x ? >> 90sec rests.
200 x ? >> Didn't write down what I did, can't remember either.
200 x ?

Quote
Tuesday - 07/28/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 3min rests.
170 x 6
170 x 3

Rear Delt Incline Bench Dumbell Flyes
30's x 6 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
30's x 12 (W-Style)
20's x 15 (W-Style)

Standing Barbell Shoulder Presses
105 x 9 >> 2min rests.
105 x 5 >> Been taking me a while to hit 10 reps with this weight!
105 x 4

Lateral Raises
30's x 10 >> 2min rest.
20's x 15

Hanging Leg Raises with Tuck
BW x 5
16 x 10

Barbell Shrugs
255 x 15

8
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 29, 2020, 06:39:43 pm »
Quote
Wednesday - 07/22/20

-= Workout Log =-

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 11
290 x 4
290 x 4

Hanging Leg Raises with Tuck
BW x 5
16 x 8 >> 2min rests.
16 x 8
16 x 8

Trap Bar Shrugs
180 x 5
230 x 12 >> 90sec rests.
230 x 8
230 x 8

Quote
Friday - 07/24/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 4
170 x 4

Rear Delt Incline Bench Dumbell Flyes
20's x ? (T-Style) >> 60sec rests.
20's x ? (T-Style) >> Forgot to write it down.
30's x ? (W-Style)
20's x ? (W-Style)

Standing Barbell Shoulder Presses
105 x ? >> 2min rests.
105 x ?
105 x ?

Lateral Raises
30's x ? >> 2min rest.
20's x ?

Quote
Saturday - 07/25/20

-= Workout Log =-

Chin Ups
BW x 4
20 x 10 >> 90sec rests.
20 x 6
20 x 5

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

9
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 22, 2020, 08:05:53 pm »
Quote
Friday - 07/17/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 6lb ankle weights

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 4
290 x 4

Hanging Leg Raises with Tuck
BW x 5
12 x 13 >> 2min rests.
12 x 8
12 x 8

Trap Bar Shrugs
180 x 5
200 x 20 >> 90sec rests.
200 x 8
200 x 8

Quote
Monday - 07/20/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 10 >> 3min rests.
170 x 8
170 x 6

Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
30's x 10 (W-Style)
20's x 15 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 5

Lateral Raises
30's x 10 >> 2min rest.
20's x 15

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
20 x 8 >> 90sec rests.
20 x 5
20 x 5

Seated Incline DB Bilateral Curls
20's x 12

Hanging Leg Raises with Tuck
6's x 15

take a look at the vids in this trhead - they will sort your knee out!
Towards the bottom

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/

Ah, yes, that's the link I was thinking of! Thanks for bringing it up again.

10
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: July 16, 2020, 06:42:26 pm »
Quote
Monday - 07/13/20

-= Workout Log =-

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 3
[b[290 x 3[/b]

Hanging Leg Raises with Tuck
BW x 5
12 x 12 >> 2min rests.
12 x 8
12 x 8
   BW x 4

Trap Bar Shrugs
180 x 5
200 x 15
200 x 12
200 x 10

Time to start logging again.

Knees still screwed. Just too lazy to do the stretching and foam rolling for them. I think I also need to work my shins out - i read somewhere that some knee problems can come from imbalances involving the dorsiflexors. I don't have the right dumbells for it. I can do seated toe lifts with a plate on my feet but it's awkward.


Quote
Wednesday - 07/15/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
165 x 10 >> 2min rests.
165 x 10
165 x 10

Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
30's x 8 (W-Style)
20's x 12 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4

Lateral Raises
30's x 8
20's x 12

Chin Ups
BW x 4
20 x 8 >> 90sec rests.
20 x 5
20 x 5

Inverted Rows
BW x 12
BW x 10
BW x 8

Seated Incline DB Bilateral Curls
20's x 12

11
Still here. Neighbors made a gym in their basement, its still crappy and we’re still waiting on more plates. My legs havent been this skinny since probably high school though. Maybe 13 years ago? Yeah

12
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 17, 2020, 10:21:45 am »
Gym's closed for 2 weeks due to the corona virus
not sure what other gyms are open

orderd a chin up bar for at home, also 20lb dumbells for my delt work. lateral raises adn bent over rear delt flyes.
explosive incline push ups are surprisingly difficult. they target my tris a lot more than my chest, but should be enough for now. maybe ill find another gym to go to once or twice with a friend during this time

13
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 15, 2020, 08:43:50 am »
Updates

Had 3 upper body workouts i didnt put in yet

Knees got worse, havent been doing my barbell rolling and foam rolling

Got married  :personal-record:

14
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 03, 2020, 08:26:37 am »
Quote
Monday - 03/03/20
Weight:

-= Workout Log =-

Decline Explosive Push Ups
5 >> 90sec rests.
15
15
12

Chin ups
5 >> 90sec rests.
15
6
6

AirBnB workout. Have a busy few days traveling, i doubt i’ll get to a gym. The push ups were surprisingly effective for my tris, only a little for my pecs. Couldnt do dragon flags under the bed - bed was too light.

15
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 02, 2020, 07:53:14 am »
I recommend high angle rows to sternum/rib cage.
Blows up my side and rear delts - getting that Dwight Howard/David Robinson look....

It's kind a like a safer upright row, or slow clean pull  :trollface:

gotta try these... thanks!

My knees have been feeling a lot better. Except i went on a ~8mile hike yesterday which set me back a lot again. The hike was nice though, worth it I think.

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