my journey

[Functional Fitness]

View attachment 199
Old video as you see leaning forward arms driving back into the lat no leg drive locked position

That position is far too upright (IMO) to be called a bent over row.

 

[darrenG10]

That position is far too upright (IMO) to be called a bent over row.

That ain’t a barbell row and that’s not hitting your lats either that’s middle back

Tell Dorian yates he’s doing it wrong with the best built back

 

[Functional Fitness]

(skipping dorians genetics) we will have to agree to disagree on proper form for this lift mate.
I could pull the same numbers as you doing the rows the same way as you but, essentially, it's not a bent over barbell row in that elevated position and there is very little back/lat emphasis. It's more like a shoulder/trap/rear delt shrug.

 

[darrenG10]

(skipping dorians genetics) we will have to agree to disagree on proper form for this lift mate.
I could pull the same numbers as you doing the rows the same way as you but, essentially, it's not a bent over barbell row in that elevated position and there is very little back/lat emphasis. It's more like a shoulder/trap/rear delt shrug.

It seems to bother you alot that you posted a form video why not post a pic of yourself I’m interested in seeing your pretty quick at posting crap about form other mens legs more negative coming from you than good something we don’t want here

 

[Functional Fitness]

It seems to bother you alot that you posted a form video why not post a pic of yourself I’m interested in seeing your pretty quick at posting crap about form other mens legs more negative coming from you than good something we don’t want here

Chill out Daz. You're getting a bit bonkers mate.

 

[darrenG10]

Chill out Daz. You're getting a bit bonkers mate.

You can’t post a picture ?
It’s easy too talk so why not post what’s the big deal plus I don’t want my log ruined so won’t message back with negativity

 

[Functional Fitness]

You already know I'm much older than you mate so obviously there's nothing I can say or do to impress you and a photo would be pointless....but I'm sorry that a simple conversation about barbell rows has got you so angry and hostile.

 

[darrenG10]

You already know I'm much older than you mate so obviously there's nothing I can say or do to impress you and a photo would be pointless....but I'm sorry that a simple conversation about barbell rows has got you so angry and hostile.

I take advice and accept it I stopped doing them for the purpose of feeling other movements better as maybe it was too high for my structure maybe it did hit traps more tbh I’m not disagreeing just saying it works both ways do both as when rowing a dumbbell I go all the way back not just up down like before feel that better I will try more from the floor just don’t want my lower back worked.

 

[Functional Fitness]

Fair enough. Good luck mate. Sorry for messing up your journal. Won't happen again.

 

[darrenG10]

Fair enough. Good luck mate. Sorry for messing up your journal. Won't happen again.

It’s all good I do like taken advice and trying different things too

 

[darrenG10]

Update no cardio chest delts today
Down 5lbs since Monday

 

[darrenG10]

MONDAY
BACK TRAPS TRICEP
db row 3x12 50kg
seated row middle 3x10 75kg
pulldown front 3x8 73kg
behind 3x10 73kg
seated row lower 3x10 95kg
1 arm seated row 2x10 55kg
Plated row 3x10 80-1x110kg
Hypers 3x20 20kg
rack pull working up

TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

TRICEP
rope pushdown 3x12 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10-8 27kg
1 arm behind cable 4x10 23kg
1 arm db 3x15 12kg

1 hour morning cardio

 

[darrenG10]

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 4 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg


rear delt bent over cable 3x12 27kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg



decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg

1 hour morning cardio

 

[darrenG10]

Wednesday

hamstring abductor adductor calves
standing hamstring curl 4x12 39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50-73-2x91kg 8
1 leg 3x12 32-36-41kg
High leg press 3x15 150kg
still leg bb 2x8 180kg
Hip thrust 3x12 160kg
Abductor 3x10 100kg
adductor 3x10 100kg



Calves seated 3x12 100kg
1 leg 3x20 50kg

Abs forearms

1 hour morning cardio

 

[darrenG10]

FRIDAY

SHOULDER CHEST
plate press 3x15-8 80-120-120kg
smith behind 3x12 60-80-80kg
superset rear cable 27kg 15 reps
smith front 2x12 80kg drop
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 30kg

rear delt machine 3x12 52kg
side raise db seated 3x15 14-20kg
upright row bar 2x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x10-8 120kg
machine press 3x10 66kg
machine high press 3x8 66kg
middle fly 3x12 18kg
Flat fly 3x10 20kg

40 minutes morning cardio

 

[darrenG10]

SATURDAY

QUAD ABDUCTOR ADDUCTOR

squat safety bar 3x10 100-140-180kg 6
Leg press 2x20 250kg
wide stance leg press 2x15 250kg
1 leg press 2x20 50kg
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg

standing hamstring 3x15 25kg
Lying ham 3x20 64kg
Stiff db 2x15 50kg drop



Glute bridge machine 3x15 80kg



Abductor 3x10 100kg
Adductor 3x10 100kg
calves seated 3x12 110kg

1 hour morning cardio

That workout was tough had too lower volume and first time in years safety bar felt bit off

 

[darrenG10]

Last photo bulk mode only 13 weeks back training from lockdown in September will begin updating soon 295lbs here

 

[Bonus]

Excellent Journal Daz, really enjoyed catching up on your journey this morning, it's inspiring and motivating
Looking great mate, that hard graft (and gotta' say HUGE volume work) is definitely paying off.
Good luck with the comp in June if that's your goal, looking well on target, keep on smashing it bud

 

[darrenG10]

Excellent Journal Daz, really enjoyed catching up on your journey this morning, it's inspiring and motivating
Looking great mate, that hard graft (and gotta' say HUGE volume work) is definitely paying off.
Good luck with the comp in June if that's your goal, looking well on target, keep on smashing it bud

Thanks mate appreciate that photo is old lol but I’m all most contest ready tiny bit too come of then hopefully soon can update with photos and the next steps it’s been tough in many ways mate but will update later with this

 

[darrenG10]

Did my morning cardio 1 hour been fasted since just cooking up some chicken will eat that soonish might need too lower cardio a bit will see tomorrow