Crazy Back Day !!!

**gopro** · 04-30-2002, 06:21 PM

Ok, I went to the gym today with a serious attitude problem. I was pissed at the world and ended up taking it out on the weights. I had the sickest back workout ever! Here's what I did...

1. deadlifts...405 x 10, 455 x 8, 495 x 6, 545 x 4, 405 x 12
2. bent row...295 x 8, 305 x 6, 315 (first time I ever attempted this) x 4
3. hammer strength row...6 plates per side...540 lbs total x 6, 500 x 8
4. dumbell pullover...150 x 8, 150 x 7

At this point I almost vomited! I am no longer angry, but holy crap am I hurting!

Robboe · 04-30-2002, 06:24 PM

Impressive figures!

Triple Threat · 04-30-2002, 06:45 PM

I'm not familiar with the Hammer strength row. Could you please describe it and how it differs from a bent row? Thanks.

pumpit · 04-30-2002, 06:59 PM

Fuck me!!!!!!!!!!!!!! you should recover for a week or two from that. good job

**Prince** · 04-30-2002, 07:24 PM

Do you find pull-overs effective? I have not used them in years.

Mule · 04-30-2002, 10:28 PM

Ive had a similar experience this past week. The gym that I have recently started going to does not have music playing. I delt with it for 3 monts now. So I finally got me some AA and a walkman... Damn did my workouts are up like crazy and done alot quicker. I didnt think music made that much of a difference.

Neil · 04-30-2002, 10:35 PM

Damn GO, you're a freak! Those are some kick ass numbers

People in the gym must have been staring at you, (in admiration of course.)

CRASHMAN · 05-01-2002, 12:10 AM

Gentle Jesus!!, Good God Man!! wtf! made you that pist lol

gopro the last rep:

**gopro** · 05-01-2002, 09:22 AM

Quote:

Originally posted by CaptainDeadlift
I'm not familiar with the Hammer strength row. Could you please describe it and how it differs from a bent row? Thanks.

Well, the hammer row is closest to a seated pully row in that you are seated, facing the weights, and pulling toward your body. It is a free weight, plate loaded machine, and I do it one arm at a time making it almost like a vertical one arm row.

It is a real killer when done with heavy weight, and provides a crazy stretch!

**gopro** · 05-01-2002, 09:25 AM

Quote:

Originally posted by Prince
Do you find pull-overs effective? I have not used them in years.

I do pullovers in two different ways...one focuses on my pecs, the other on my lats, right where they tie in to the tricep. It all depends on the angle I lower the weight, body positioning, and amount of bend in my arms. I believe pullovers to be heavily resonsible for my upper lat width.

**gopro** · 05-01-2002, 09:26 AM

Quote:

Originally posted by CRASHMAN
Gentle Jesus!!, Good God Man!! wtf! made you that pist lol

gopro the last rep:

A woman...what else, lol !!!

Triple Threat · 05-01-2002, 09:30 AM

Thanks for the info, gopro. There's no one in the gym where I workout that comes close to your numbers in the deadlift or bent-row.

**gopro** · 05-01-2002, 09:42 AM

Quote:

Originally posted by CaptainDeadlift
Thanks for the info, gopro. There's no one in the gym where I workout that comes close to your numbers in the deadlift or bent-row.

No problem Capt Deadlift...weights are all relative...its really the form and focus that count. If I can't lift it with control, I won't lift it...that goes for a guy that can deadlift 135 or 535!

04-30-2002, 06:21 PM	#1
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,477	Crazy Back Day !!! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ok, I went to the gym today with a serious attitude problem. I was pissed at the world and ended up taking it out on the weights. I had the sickest back workout ever! Here's what I did... 1. deadlifts...405 x 10, 455 x 8, 495 x 6, 545 x 4, 405 x 12 2. bent row...295 x 8, 305 x 6, 315 (first time I ever attempted this) x 4 3. hammer strength row...6 plates per side...540 lbs total x 6, 500 x 8 4. dumbell pullover...150 x 8, 150 x 7 At this point I almost vomited! I am no longer angry, but holy crap am I hurting!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-30-2002, 06:24 PM	#2
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Impressive figures!
	Being held down by The Man

04-30-2002, 06:59 PM	#4
pumpit Madman Join Date: Oct 2001 Location: London Posts: 111	Fuck me!!!!!!!!!!!!!! you should recover for a week or two from that. good job
	The harder you try the tougher you will be!

04-30-2002, 07:24 PM	#5
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,295 Blog Entries: 25 Photos: 313	Do you find pull-overs effective? I have not used them in years.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

04-30-2002, 10:28 PM	#6
Mule Great American Nightmare Join Date: Jan 2001 Location: Wheeling Posts: 888	Ive had a similar experience this past week. The gym that I have recently started going to does not have music playing. I delt with it for 3 monts now. So I finally got me some AA and a walkman... Damn did my workouts are up like crazy and done alot quicker. I didnt think music made that much of a difference.
	Im an Iron Addict!

04-30-2002, 06:45 PM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	I'm not familiar with the Hammer strength row. Could you please describe it and how it differs from a bent row? Thanks.

04-30-2002, 10:35 PM	#7
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	Damn GO, you're a freak! Those are some kick ass numbers People in the gym must have been staring at you, (in admiration of course.)

05-01-2002, 12:10 AM	#8
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 3	Gentle Jesus!!, Good God Man!! wtf! made you that pist lol gopro the last rep:
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

05-01-2002, 09:30 AM	#12
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	Thanks for the info, gopro. There's no one in the gym where I workout that comes close to your numbers in the deadlift or bent-row.

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