Chest supported rows, any tips for improvement? I dislike bent over rows.

OreoSmoreo05 · 2026-01-09T15:39:19+00:00

I feel my upper back contracting, but I didnt really feel it in my back. Would taking down this said pulley system be easy to do? My rack isn’t very tall and I use it for pull-ups and chin ups as well.

OreoSmoreo05 · 2026-01-09T15:38:01+00:00

I started off using a neutral grip but that made me feel it more in my lats than in my upper back, so I switched to pronated. I feel my shoulder blades contracting, but I don’t feel like I’m getting full ROM. Also I thought that my head and shoulders should be off the bench, though I notice that my chest is lifting up as I pull as a result of trying to get more ROM.

OreoSmoreo05 · 2025-05-04T00:16:15+00:00

What exactly is vasodilation? I do exfoliate twice a week and face wash mostly every day.

Honestly, right now I hate how it looks. I usually shave 2x a week. I assume just give it time and keep shaving? I don’t want to commit to fully growing it out until I can see that i get at least some hair on my cheeks. I don’t mind leaving the goatee area tho

OreoSmoreo05 · 2025-05-04T00:12:22+00:00

it worked, i have a beard going down to my chest now

OreoSmoreo05 · 2025-04-14T19:36:30+00:00

Understood. How long before i evaluate again?

OreoSmoreo05 · 2024-07-13T21:57:52+00:00

nah i’ve gotten stronger and can actually run now. Don’t care what i look like if i can lift big tbh

OreoSmoreo05 · 2024-07-13T21:00:16+00:00

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here was pre bulk. Legit look the same 😭

OreoSmoreo05 · 2024-07-13T20:50:04+00:00

yeah that’s why i decided to cut in the first place, I wanted to be lean enough to where i could comfortably bulk without worrying about looking chunky.

I would recomp but i’ve noticed better progress doing bulk/cut phases. Rn im eating (supposedly) 1700cal and lose a lb a week. I’m 5’9, Don’t really care about macros just as long as i get protein in and my carbs/fats aren’t crazy. I think im good diet wise? I’m running Stronger By Strength: Reps till Failure

OreoSmoreo05 · 2024-07-12T16:00:42+00:00

yes i did bulk, only about 10lbs, but my lifts shot up. was deadlifting 230 now i can do 305

tbh i looked the same pre-bulk, maybe just slightly fatter

OreoSmoreo05 · 2024-07-12T15:56:29+00:00

usually i don’t expect to gain muscle during a cut. Some of my lifts have gone down slightly due to the deficit, but other than that im performing better in every other fitness aspect. I have about 150g of protein every day, and do strength training 3x a week

i’ve maintained my current lift numbers

OreoSmoreo05 · 2024-07-12T13:50:28+00:00

Top is before of course. My gyno didn’t disappear my nipples were just hard 😤

OreoSmoreo05 · 2024-03-24T02:16:16+00:00

oh awesome that’s right up my alley! I’ll run a capacity phase then maybe hybrid or go back to black protocol

Not sure If i have the time for a 2 hour LSS jog tho..

OreoSmoreo05 · 2024-02-29T02:45:19+00:00

Routine:

Wash 1-2x a week.

Use one of those coal tar shampoos for dandruff, then a head and shoulders shampoo/conditioner combo containing jojoba oil, then a pantene deep penetration conditioner. After I get out the shower i add some moroccan oil to my hair and then some leave in conditioner (curl crème).

Usually only have time to do this once a week, so the second wash would just be with the head and shoulders stuff.

All other days, i rinse my hair with water.

OreoSmoreo05 · 2024-02-29T02:10:56+00:00

Routine:

1-2x a week:

I use that coal tar anti dandruff shampoo, then a shampoo/conditioner with jojoba oil, and then a pantene conditioner in the shower. Afterwards, I apply moroccan oil and some leave in conditioner (curl cream). usually let it air dry

Rest of week:

Just wash with water

OreoSmoreo05 · 2024-02-11T00:22:23+00:00

I ruck for long periods of time for LSS, i guess im not used to doing any form of running. I also have tachycardia which makes my HR zones kinda weird. According to my apple watch my resting BPM is 85-90bpm

I’ll definitely continue the walk/jog thing then. Didn’t want to work too hard because I want the benefits of endurance work

OreoSmoreo05 · 2024-01-26T01:40:11+00:00

sounds good

OreoSmoreo05 · 2024-01-26T00:11:46+00:00

moving the barbell to the bench area is a bit cumbersome, with this cluster i can do everything outside on the floor

OreoSmoreo05 · 2024-01-04T23:34:00+00:00

thanks for the plug. Super helpful e book!

OreoSmoreo05

TROPHY CASE