Bodybuilding Against The Grain

[Ripgut]

Day 46. Back bis forearms traps

4 warm up sets dead lifts

Deadlift 4x5
Incline db row elbows flared 4x10
Lat pulldown neutral grip 4x13
Face pulls+ machine reverse flies 4x13+4x13
Db shrugs 4x15
Machine preacher curls 4x13
Concentration curls 3x10 each
Cable crucifix curls 3x10
Forearm curls BB 5x10

AGAINST THE GRAIN.....

 

[Ripgut]

Day 47 legs calves

Front squats 15?x8
Leg press feet close 4x20
Stiff legged deadlift 4x10
Walking lunges with dbs 4x9 each
GHRs 4x8
Leg extensions 4x15 last set drop set
Smith machine calf raises 4x20
Horizontal leg press toes inward calf press 4x20
Horizontal leg press toes straight calf press 2x13

Never did front squats. Went ass to grass. I can't control the BB likes to roll down my arms. I need to practice it or use Smith machine. Really liked the feeling just can't control the bar. So I said screw it I'll warm up with these and practice. And warm up I did. Didn't feel too bad on my Delts. Something I'll have to get used to. So I threw the leg press in because I could not get a true working set on the front squat. GHRs new to me too. Taking a dook right now 3 hours later I still feel my hammies. And my glutes now that I'm sitting here.. Today was fun with the front squats. No sarcasm. I liked it. Pic included ...

AGAINST THE GRAIN.....

 

[Ripgut]

Between those GHRs and feet close together leg presses yesterday, my legs feel awesome.

 

[Dirtnasty]

How are you holding bar for front squats. I used to do the arms crossed method but changed to putting straps on the bar then grabbing them like a handle

 

[Ripgut]

How are you holding bar for front squats. I used to do the arms crossed method but changed to putting straps on the bar then grabbing them like a handle

Arms crossed. Straps would be my only other option besides Smith machine

 

[Ripgut]

Ohhhhhhh @John

 

[John]

Nice..ive never even seen those 20g protein ones

 

[Neuro]

How are you holding bar for front squats. I used to do the arms crossed method but changed to putting straps on the bar then grabbing them like a handle

IIRC bar rolling when arms crossed is often mobility issue in the foot and ankle causing the upper body to move too far forward in the squatter position.

 

[Ripgut]

Nice..ive never even seen those 20g protein ones

Dollar cheaper than oikos but also 5 grams less per serving of protein...

 

[Poppy]

Arms crossed. Straps would be my only other option besides Smith machine

I take my yoke bar and roll it backwards where as the everything is out front.

 

[Neuro]

I take my yoke bar and roll it backwards where as the everything is out front.

I’ve seen that. I actually might try that out this week.

 

[Poppy]

I’ve seen that. I actually might try that out this week.

Extremely comfortable and ez to handle.

 

[Ripgut]

Day 48 chest shoulders tris

4 warm up incline BB bench

Incline BB bench 4x12
Flat bench dbs 3x12 last set drop set
Flat bench dbs neutral grip 3x12
Cable lateral 3x15 each
Cable lateral db laterals super set 4x15each4x10
Rear delt cable low to high 3x15 each
Machine dips 3x13
Overhead tricep extensions cable rope 4x10
Rope pull Downs 3x12

 

[Ripgut]

 

[Ripgut]

Day 49 back bis traps forearm

2 warm ups assisted pull ups

Assisted pullups 4x10
Chest supported rows 4x10
Cable lat pullover 3x15
Lat pulldowns 3x10
Db rear delt row 3x12 each
Rope face pulls 4x10
Db shrugs 4x15
Incline db curls 3x10 last set drop set
Concentration curls 3x10 each
Machine preacher curls 3x10
BB forearm curls 4x10
EZ bar curls reverse 4x10

AGAINST THE GRAIN....

 

[Ripgut]

Day 50 legs calves

2 warm ups leg press

Leg press standard width 4x20
Rdls BB 4x13
Walking lunges BW 3x20 each
Seated leg curls 3x20
Leg extensions 4x15
Horizontal leg press toes straight 2x20
Horizontal leg press toes inward calf press 3x20
Smith machine calf raise 5x20

 

[Ripgut]

Day 51 shoulders chest Tris

3 warm up BB shoulder press

BB shoulder press 4x13 drop set last set
Cable lateral raise/db laterals 4x15each-4x10
Cable reverse flies high to low 4x18
Flat press DBS 3x15
Incline barbell 3x15 drop set last set
Flat close grip 3x15
Machine dips 3x15
Rope pulldowns 3x15

AGAINST THE GRAIN.....

 

[Ripgut]

Day 52 rest

Got plenty of sun last two days. I'm a lobster right about now. Feel great. Could definitely work out today. Choosing to get some extra rest and plan these last crucial days out. Well crucial weeks

Day 50 legs calves

2 warm ups leg press

Leg press standard width 4x20
Rdls BB 4x13
Walking lunges BW 3x20 each
Seated leg curls 3x20
Leg extensions 4x15
Horizontal leg press toes straight 2x20
Horizontal leg press toes inward calf press 3x20
Smith machine calf raise 5x20
View attachment 18834

This is one of those pictures I like now. But will dislike in the future when I look back to it. Legs definitely ain't huge from the front but I think they look relatively big from the side. I think I look thick all the way around in this pic. Clearly can see chest, Delts and traps. Arms possibly too if I wore a tight shirt but I'm not into that type of clothing. Either way I'm never satisfied. I guess that the joy of it all for me....


AGAINST THE GRAIN....

 

[Dirtnasty]

Man I’m on my last week of comp and not ending comp like I normally would but im
Looking big picture as the cut continues after the comp was just a catalyst. I’ve made some serious progress though.

 

[Ripgut]

Man I’m on my last week of comp and not ending comp like I normally would but im
Looking big picture as the cut continues after the comp was just a catalyst. I’ve made some serious progress though.

Damn right you did. I never seen you with striations. I think you look great. And your still huge bro. How's your lady like it?