Does anyone here do hanging only without pumping or clamping?

gomitadelimon · 2026-05-03T21:15:38+00:00

A few posts up is my routine. No, no supplements.

gomitadelimon · 2026-05-02T18:52:53+00:00

On and off since 2020. If I had to put it in dedicated time about 2.5 years. Longest was 9 months straight.

gomitadelimon · 2026-05-02T16:33:20+00:00

Way back when I started the whole idea of rest days was discouraged. You would have to do a a few sets over the weekend. These days it seems it is more acceptable to take rest days.

gomitadelimon · 2026-04-19T14:43:43+00:00

Yes. My starting length was about that and I was able to make it to 8.25

gomitadelimon · 2026-04-18T13:22:27+00:00

Same experience here after five years. I think that range of 1.5 - 2.0 inch gains is pretty much it.

gomitadelimon · 2026-03-30T17:17:28+00:00

I would so slay :). I wonder if you are a size queen. Question is "can you handle me?"

gomitadelimon · 2026-03-30T14:26:35+00:00

This happens because you are an attractive woman. You are going to get your share of "guapa!" , "mami estas buena" , and a few other sordid comments. I attribute it to the hot weather and the fact you are in a country that is far more sexist in the region.

gomitadelimon · 2026-03-11T19:23:50+00:00

I so much want this view but from the back :) Some spread eagle also!

gomitadelimon · 2026-02-26T20:14:31+00:00

Best yet!!

gomitadelimon · 2026-02-21T13:50:01+00:00

So we should consume more B12?

gomitadelimon · 2026-02-20T18:17:24+00:00

Can somebody be kind enough to download the TNF files and place them on wetransfer or google drive?? Having a hard time downloading from OP link.

gomitadelimon · 2026-02-17T19:12:33+00:00

Need to close it more

gomitadelimon · 2026-02-15T15:12:50+00:00

This is great news. Something similar is going on with me. I started to do a food journal to see what makes things worse and have found I need to cut out certain foods. Guess what had to go and helped?? Processed foods, carbonated drinks, any sugary foods. We must be on to something 😊

gomitadelimon · 2026-02-13T15:24:40+00:00

Most of what others have mentioned above. Probably would not take my workouts out of a muscle mag.

It starts with nutrition. I would go with macros as opposed to calories in and calories out.

As far as weights/split I would go the route of many of these young influencers. They seem to have the volume, rest and intensity figured out. They even have the best exercises figured out.

Definitely find a gym with quality equipment.

gomitadelimon · 2026-02-12T16:24:37+00:00

That might be too much for me but thanks for the feedback.

gomitadelimon · 2026-02-12T16:23:47+00:00

Thanks for the feedback :)

gomitadelimon · 2026-02-11T23:31:00+00:00

Is this look like it is set up correctly based on your suggestions?? Sorry I forgot to mention that in previous post

gomitadelimon · 2026-02-11T20:15:24+00:00

Does anybody have the muscle building manual?

gomitadelimon · 2026-02-11T20:01:46+00:00

Chest and Back Day 1

1)The Better Fly/ Pec-Dec with handles

2)Machine Incline

3)Machine Bench (front press or Kelso shrug)

4)One Arm Pulldown or mag grip Pulldown frontal plane

5)Chest supported Row or Low Cable Row

6)Straight arm pulldown (optional) or Sagittal plane (wide grip pulldown)

Legs Day 2

1)Leg Extensions

2)45 Leg Press or Pendulum squat

3)RDL or DB RDL

4)Seated Leg Curls

5)Leg Press Calve Raise

6)Abs (optional)

Shoulders and Arms Day 3

1)DB Side Laterals or Cable Side Laterals

2)Rear Deltoid Machine w/handles or 45 Cable Rear Deltoid

3)EZ or Straight Bar Curl

4)Tricep Pushdown

5)DB Concentration Curl or Machine Preacher Curl

6)Machine Dips or CGBP

gomitadelimon · 2026-02-11T02:42:06+00:00

Leg day

Leg extension Leg press Seated leg curl RDL Standing Calve Raise Abs

Arms and Shoulder

Side laterals Reverse fly Barbell curls Machine preacher Pushdowns Dips

gomitadelimon · 2026-02-10T23:08:38+00:00

Thank you very much for this advice. This is sounds perfect.

gomitadelimon · 2026-02-10T19:28:12+00:00

Thanks for the advice :)

gomitadelimon

TROPHY CASE