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Third try's the charm.


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Posted by: Monolith

Training for 4/16: Back/Traps

1 arm db rows - 60lbx10 80lbx10x8/7 75lbx9/8 (right/left)

CG pulldown - 140lbx9x6 120lbx8

WG tbar row - 35lbx12 55lbx10x10x9

WG cable row - 110lbx8

---

BB shrugs - 135lbx8 225lbx(9 sets of 2 reps, 10s RI)

DB shrugs - 70lbx10

---

Started with an RI of around 60s, but that only lasted as far as the db rows... went to about 30s for the rest of the w/o.

Tried doing lots of sets with low reps for shrugs to work on my grip. Needs some fine tuning, though... because this time it was my traps that gave out before my grip.


Posted by: atherjen

hmm I trained back today too! doesnt look like my workout though! BUT didnt I do 3 of those exercises last week?

and I think that you could EASILY do more on t-bar rows mister!! whats with that light weight?


Posted by: Monolith

Quote:
Originally posted by atherjen
hmm I trained back today too! doesnt look like my workout though! BUT didnt I do 3 of those exercises last week?

and I think that you could EASILY do more on t-bar rows mister!! whats with that light weight?
lmao

yeah, the tbar rows were kind of weird. i think my form is off, because i was feeling it a bit too much in my traps. my gyms tbar row is weird, though... its got handles right by the center bar, so if im not careful, it wails me right in the crotch.

there's also two different places to load weight... either by the base of the bar, or by the top of the bar. obviously if i load up the base of the bar with 45lbs itd be a lot easier than if i put 45lbs on the top.

here, this is it:




Posted by: PreMier

WTF is that contraption? I use a straight BB and stick it in a corner. Load up one side, and use an attachment #6 and put it where the grip begins on the bar. Then row away. Its called 2 arm long bar rows.


Posted by: PreMier

Here! I found them

http://www.bodybuilding.com/fun/exer...le=Middle+Back

Look under bent over 2 arm longbar rows. Just scroll down.


Posted by: Jodi

Thanks PreMier - your picture just confirmed I am doing them right. I was a bit concerned I wasn't doing them right.


Posted by: Monolith

lmao, yeah, i should probably just use the bar, and not this "contraption"


Posted by: PreMier

No problem Jodi I just got the idea off of Pumping Iron one day. And have been in love ever since!

Mono- Yea, that contraption looks dangerous, especially if you want kids! haha


Posted by: Jodi

I started doing those long ago but you guys had me concerned I wasn't doing them right because of the amount of weight. I'm glad to know I am doing them right.


Posted by: Monolith

Quote:
Originally posted by Jodi
I started doing those long ago but you guys had me concerned I wasn't doing them right because of the amount of weight. I'm glad to know I am doing them right.
rofl, please, dont ever use my weights to guage the 'standard'


Posted by: atherjen

thats a funny contraption!! just use the good ol way with an olympic bar and load that up!


Posted by: Monolith

Training for 4/17: Hams/Calves/Abs

SLDL - 135lbx6 225lbx5 245lbx6 x(4x2x2x2 10s RI)

One leg ham press - 180lbx10 270lbx10x10/9x9/8 (right/left)

Seated curl - 150lbx10x8

---

Standing calf raise - 90lbx12 135lbx18x10 90lbx12

---

Cable machine crunch - 40lbx12x10x8x7 30lbx10

DB side bends - 80lbx10

---

Well, i wasnt sure if i should call them "SLDL's"... but i did anyway. Legs were bent about 15 degrees at the knee, and hips pushed out as i dropped the weight. Ive gotten lost in the various forms of deadlift over the past couple days... so im not sure if thats a romanian, an SLDL, or a bastardization of both. As long as i can feel it in my hams, i guess its alright, tho.

I did the last 4 sets low rep low RI, trying to work on my grip again.


Posted by: yellowmoomba

Quote:
Originally posted by Monolith
Training for 4/17: Hams/Calves/Abs

SLDL - 135lbx6 225lbx5 245lbx6 x(4x2x2x2 10s RI)

One leg ham press - 180lbx10 270lbx10x10/9x9/8 (right/left)

Seated curl - 150lbx10x8

---

Standing calf raise - 90lbx12 135lbx18x10 90lbx12

---

Cable machine crunch - 40lbx12x10x8x7 30lbx10

DB side bends - 80lbx10

---

Well, i wasnt sure if i should call them "SLDL's"... but i did anyway. Legs were bent about 15 degrees at the knee, and hips pushed out as i dropped the weight. Ive gotten lost in the various forms of deadlift over the past couple days... so im not sure if thats a romanian, an SLDL, or a bastardization of both. As long as i can feel it in my hams, i guess its alright, tho.

I did the last 4 sets low rep low RI, trying to work on my grip again.
Nice weight on the "mono's version" of SLDL's


Posted by: atherjen

Mono Style Deads!!

nice work on those!


Posted by: M.J.H.

Nice strength on SLDL Mon, keep up the hard work.


Posted by: P-funk

SLDLs lookin' good. I do mine with a slight knee bend as well just to take some pressure off the kne joint and lower back and increase range of motion without stretching the lumbar spine.



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