Well did Back today and wow what a great workout . I just love pulling days . I never have any pain when it comes to pull training so yea it was a great day lol . And again started my day with 1 cc of the Alpha Pharma sust . Been about 2 weeks and havent felt this good in a long time . Workouts , my physique , strength, and all around great feeling seem to get better and better everyday
1st exercise always for me is lat pulldowns . Its just best for me to start with these far the stretch and all around getting my whole upper body loose . 1st 3 sets are basically warmups , 12-15 reps with full extension stretch and a super intense squeeze of my back at the bottom . This is 1 exercise where form is extra critical . Ya cant just go through the motion . Have to concentrate on using just your elbows . Meaning pull from your elbows and keep sure not to use any part of your biceps . Most people do this simple exercise wrong . next 4 sets are hard working sets 10 -12 reps today at 180lbs .
2nd dumbbell rows . Started with 80's for 1 set then 90's for 1 set . Then 110's for 4 working sets 10,10 10 8 reps . Made sure that the stretch part of the movement was real deep . felt good
3rd seated cable rows . 4 sets 190lbs . 12,10,10 8 reps . Also another great stretch on the extension part of the movement .
4th t-bar rows with the pad that you lean forward on . 4 sets , 4 plates , 9. 7,7,7 reps . there are different angles and places to put your hands . I use the handles that make your palms face towards each other .
5th hammer strength shrugs 3 plated on each side 5 sets 10-6 reps
6th reverse pec deck seated all the way down with my chin on the pad . Sit that low so I hit traps , when I sit higher it hits rear delts . 4 sets 12 reps with a sick squeeze of my traps at the top of the movement . Love those
7th went back to hit back for 1 more exercise . Bent over barbell rows with hand in a curl grip . plate and a quarter on each side for 8-10 reps 4 sets .
Almost forgot . 8th exercise . Went back to lat pulldowns with palms facing each other for 3 higher rep sets just to really make sure I was done
Finished . Love back day . Have brought my back thickness and width up remarkably over the last year and a half . Form and and high intensity are key