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Quick Navigation Bottom Misc
Forum » Pull Day. Heavy Rows, 495x7 dead srs!
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Thread: Pull Day. Heavy Rows, 495x7 dead srs!

post 10000053519 02-15-2026, 11:28 AM
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#1
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,039
  5. Subscribers: 5
  6. Rep Power: 509591

Pull Day. Heavy Rows, 495x7 dead srs!

495 grams of carbs spread across 7 meals MISC!

Anyway, here’s Pull Day!

Misc Lifting Crew (Team Lead)
post 10000053550 02-15-2026, 11:51 AM
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#2
  1. ASTROCYTOMA
  1. ASTROCYTOMA
  3. Join Date: Jan 2014
  4. Location: United States
  5. Posts: 620
  6. Rep Power: 20288
Good job Drew Man!
post 10000053558 02-15-2026, 11:57 AM
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#3
  1. ShakeBrah
  2. Rampaging
  1. ShakeBrah
  2. Rampaging
  3. Join Date: Dec 2012
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I think I shat 3,465 (495x7) calories this morning after being sick for a few days. Now it’s leg day, despite the ridiculous sweating.
See SuperHercules' sig
post 10000053569 02-15-2026, 12:02 PM
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#4
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,039
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  6. Rep Power: 509591
Originally Posted By ShakeBrah⏩
I think I shat 3,465 (495x7) calories this morning after being sick for a few days.
I sea what you did there. 😂

Originally Posted By ShakeBrah⏩
Now it’s leg day, despite the ridiculous sweating.
Hopefully you’re feeling better soon.
Misc Lifting Crew (Team Lead)
post 10000053686 02-15-2026, 01:13 PM
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#5
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,039
  5. Subscribers: 5
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Who else is lifting today? What’s the plan?

Oh, except for that one 🤡. Everybody already knows he’s not lifting.
Misc Lifting Crew (Team Lead)
post 10000053692 02-15-2026, 01:17 PM
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#6
  1. notbadnotbrad
  1. notbadnotbrad
  3. Join Date: Jul 2012
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This is my warm up Drew
post 10000053694 02-15-2026, 01:20 PM
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#7
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,039
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  6. Rep Power: 509591
Originally Posted By notbadnotbrad⏩
This is my warm up Drew
Das it. 💪🏼💪🏼
Misc Lifting Crew (Team Lead)
post 10000053755 02-15-2026, 02:11 PM
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#8
  1. CocoaButterMage
  1. CocoaButterMage
  3. Join Date: Jan, 2026
  4. Location: Chicago
  5. Age: 30
  6. Height: 6'5"
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Originally Posted By DrewDarden⏩
Who else is lifting today? What’s the plan?

Oh, except for that one 🤡. Everybody already knows he’s not lifting.
Limbs

Bulgarian Split Squats, 4x8 pause at bottom
Leg Extensions 3x12, iso lockout at half and full extensions for 30 seconds each at last rep
Seated Leg Curl, 4x12 ankle dorsiflexion for calf stretch and engagement
Hip Adduction, 4x12
Hip Abduction, 4x12

Lateral Raises, 4 sets to failure with mechanical overload (straight armed until failure, then with arms bent)
Face Pulls, 4 sets of 15 (stretch focused)
Rear Flies, 20, 15, 12, 10
Overhead Tricep Extensions 2xFailure (stretch focused)
Rope Pulldowns, 2xF (stretch focused)
Bayesian Curls, 2xF
Hammer Curls, 2xF
Have fun and be yourself :-)
post 10000053770 02-15-2026, 02:23 PM
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#9
  1. nothingshocking
  1. nothingshocking
  3. Join Date: Jan 2017
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Originally Posted By DrewDarden⏩
Who else is lifting today? What’s the plan?

Oh, except for that one 🤡. Everybody already knows he’s not lifting.
legs and abs this morning
post 10000053773 02-15-2026, 02:26 PM
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#10
  1. Mulloway69
  2. (;`ー´)o/￣￣￣~>°)))彡
  1. Mulloway69
  2. (;`ー´)o/￣￣￣~>°)))彡
  3. Join Date: Sep 2011
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Mirin OP
post 10000053808 02-15-2026, 03:08 PM
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#11
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
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Originally Posted By CocoaButterMage⏩
Limbs

Bulgarian Split Squats, 4x8 pause at bottom
Leg Extensions 3x12, iso lockout at half and full extensions for 30 seconds each at last rep
Seated Leg Curl, 4x12 ankle dorsiflexion for calf stretch and engagement
Hip Adduction, 4x12
Hip Abduction, 4x12

Lateral Raises, 4 sets to failure with mechanical overload (straight armed until failure, then with arms bent)
Face Pulls, 4 sets of 15 (stretch focused)
Rear Flies, 20, 15, 12, 10
Overhead Tricep Extensions 2xFailure (stretch focused)
Rope Pulldowns, 2xF (stretch focused)
Bayesian Curls, 2xF
Hammer Curls, 2xF
How long have you been doing this torso/limbs split? I’ve been seeing people talking about it over the past year or two. Results?

Originally Posted By nothingshocking⏩
legs and abs this morning
Das it.
Misc Lifting Crew (Team Lead)
post 10000053914 02-15-2026, 04:35 PM
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#12
  1. CocoaButterMage
  1. CocoaButterMage
  3. Join Date: Jan, 2026
  4. Location: Chicago
  5. Age: 30
  6. Height: 6'5"
  7. Weight: 270 lbs
  8. Posts: 868
  9. Rep Power: 34902
Originally Posted By DrewDarden⏩
How long have you been doing this torso/limbs split? I’ve been seeing people talking about it over the past year or two. Results?
Only for a few months; I’ve found it to be a simplified version of my previous 4-day split of horizontal push/pull
squat/lunge
vertical push/pull
Deadlift/hinge/carry

I’ve found that still approaching with the 5/3/1 method but also having a day focused on hypertrophy has helped me stay consistent long term and I’ve had steady gains

I’m in the 2/3/4/5 club for reps now and I still feel like I’ve got plenty more gaining to go at this pace.

Main reason I don’t change splits at this point is because of work schedule
Have fun and be yourself :-)
post 10000054836 02-16-2026, 12:20 PM
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#13
  1. DrewDarden
  1. DrewDarden
  3. Join Date: Nov 2016
  4. Posts: 23,039
  5. Subscribers: 5
  6. Rep Power: 509591
Leg day today, boys. Who’s lifting today?
Misc Lifting Crew (Team Lead)
post 10000054912 02-16-2026, 12:55 PM
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#14
  1. CocoaButterMage
  1. CocoaButterMage
  3. Join Date: Jan, 2026
  4. Location: Chicago
  5. Age: 30
  6. Height: 6'5"
  7. Weight: 270 lbs
  8. Posts: 868
  9. Rep Power: 34902
Originally Posted By DrewDarden⏩
Leg day today, boys. Who’s lifting today?
Torso day [strength focus]

Bench: 3x5; 225, 255, 295, 3x5 225 w/ feet on bench
BB Row: 3x8 225#
DB Incline Bench: 4x8
Lat Pulldown: 4x8
Have fun and be yourself :-)
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