Evan Holmes

Stop gaslighting yourself that there isn’t anything you can do about it, and just ignore all the fragile egos that aren’t supporting you

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Some context: due to working around some injuries, I don’t train delts or triceps on this day. Those muscle groups have been reduced to 1x /week frequency as a way to continue to stimulate them without exceeding the aggravated tissue’s current tolerance for loading. This same reason is why volume is so low for this session in general. That said, I’m still progressing with this amount of volume 2x/week.

Sets and reps:
Pec deck: 1x10-12
Pull-over: 2x8
Kelso shrug: 2x8-10
DB curl: 1x12-15
SA cable rear delt fly: 1x10-12

You don’t HAVE to use 2 dumbbells, and unless you need to, I probably wouldn’t when I can brace with that free hand. Once strong enough for 2, I’d consider using the smith machine or a safety squat bar and do a Hatfield variation

Think about it, what can truly load the function of the LEGS, a goblet squat/front squat or something like a hack squat, leg press etc?

Don’t be one of those people who switches their training up every time an exercise starts to progress more slowly or they get shiny object syndrome. There should be a method to the madness, and don’t fix what isn’t broken

Lat maxxing: Frontal plane and sagittal plane. Done. Ideally, do at least a set of each every time you train back, but even just making sure you’re doing both each week (e.g. Sagittal on one day and frontal on another) is fine too.

Kinda like buying a sports car before you even have your license…

Tonya is what we call an operator, she gets s**t done. She has the motor, just needed the direction. She went from being hungry and trying everything, to feeling the best she ever has, eating more food, and finally seeing the results she’d been looking for