Back and proper posing needs work going to take streching serious as seen here not opening back up and shoulders are forward as head too all will get sorted and deep tissue
https://i.ibb.co/0VwJwtB/E2-FC9-BD1-...-A34-BB232.jpg
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Back and proper posing needs work going to take streching serious as seen here not opening back up and shoulders are forward as head too all will get sorted and deep tissue
https://i.ibb.co/0VwJwtB/E2-FC9-BD1-...-A34-BB232.jpg
That’s a very thick and dense back!
Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).
In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.
Mate Its bad lol so good hearing this though how many session did you get until you could fully open your back my chest is tight everything so many knotsQuote:
Originally Posted by Rick123
Back is blowing up, killing it brother !!!! 👌🏼👌🏼👌🏼
Thanks bro all you guys big motivation for meQuote:
Originally Posted by emperorcaliano
Still training but haven’t been counting anything like said tonight chest delt arms abs usual but will begin counting sessions sometimes I like too free lance things
Back to tracking
MONDAY
Quads hamstring calves adductor abductor
Quads
leg press 3x15
200-250-300kg
wide leg press 3x15
200kg
leg ext 3x15
45-52-52kg
1 leg press 3x20
45-52-59kg
lunges 2 sets
20kg
hamstring
lying hamstring curl 3x12
50kg
standing hamstring curl 3x12
25kg
Bb stiff 3x15
60kg
adductor abductor
Adductor 4x12 29-36-36-36kg
Abductors 3x15 56kg
calves
leg press 3x30 100kg
What a session
Because of the ongoing shoulder issues didn’t track training it’s flared up again but I’m training around it will be getting bursa removal 10th January but also still train legs 4 week recovery or so
Today was a rest doing 1 hour cardio fasted
Tomorrow is back traps bicep
Monday will change training plan starting with back or quads
Food at the moment is 4000 calories the cycle dosages are lowered too save enough until end of month
FRIDAY
BACK TRAPS REAR DELT
BACK
1 arm middle cable row 3x12 14-17-17kg
1 arm high cable low row 3x12 17-19-20kg
db high row (upper back) 3x12 20-20-28kg
seated row 3x12 37-41-50kg
rack pull 2x8 140-180kg
hypers 2x20 bodyweight
TRAPS
smith shrug 3x10 80kg
cable shrug 3x12 21kg
REAR DELT
db rear delt 3x15 14kg
db rear delt 3x15 8kg
1 hour 30 min cardio today
and trained arms nothing counted but was a okay session nothing great