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Cutting for Keeps & Kissing Sugah Good-bye

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Dr. Pain

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Thanks to you...and my process of thought...I made SoP a Diet Cherry 7-up with his Davinci Cherry......and made Mrs. Pain one too, except spiked her's with rum....and she could figure it out at first LOL :laugh:



DP
 

w8lifter

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Damn...I was hoping you wouldn't catch that :p

So...it's back then? :grin:....I don't really want start my week w/ arms cause I just had 2 days off and it'd screw my chest/back :D
 

Dr. Pain

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Want to check something......don't fucking move...:lol:

(and can you answer OG in the Insulin thread from last night...If I do it I will be mean about "Not Listening" and causing her own trouble? Please? :grin:

DP
 

w8lifter

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Damn...I was saving it for you :p

Don't move?....but I really gotta get in the shower....hurry up! :gosh:
 

w8lifter

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:clap: :grin: Mel is sooo gonna be upset :laugh:

K...I gotta get in the shower....you gonna do it for me? ...I'll argue...er, look at it when I get back :grin: J/K :D
 

Dr. Pain

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Chinese Back

Chose 2 from Column A...and three form Column...etc

All Super, Tri, and Giant sets, rest only after the last exercise, interval stated. ALL w8's pyramided unless noted, EACH set!


Upper Back


1a Wide Grip pulldowns 8, 8, 7, 6 reps
1b Reverse grip pulldowns 8, 8, 7, 6 reps 60 sec RI

2a Narrow Parallel grip pulldowns 8, 8, 7, 6 reps
2b Wide Parallel grip pulldowns 8, 8, 7, 6, reps 60 second RI



Middle Back


3a BB T-bar Rows 8, 8, 7 reps
3b Reverse grip BB bent rows 8, 8, 7, reps
3c Seated cable rows, narrow neutral grip 8, 8, 7, reps
3d One arm bent DB rows, knee on bench 8, 8 ,7 reps 120 sec RI



Lower Back'



4a Seated BB good morning in the cage (safety bars) 10, 10, 10 reps
4b Swiss ball reverse hypers 12, 12, 12 reps last set w8 between the ankles
4c W8ed hyperextension 12, 12, 12 reps 120 sec RI

yes...you have seen that before...LOL


and you posted........


1. NG Chins 3 sets, 5, 4, 3... 120 Sec RI, about a 20 sec eccentric on the last rep of each set.

2. Plate loaded rows 4 sets, 10, 8, 6, 6...120 sec RI

3. Lat Pulldown 3 sets, 10, 8, 5 ...120 sec RI

4a. Cable Rows, V-Bar 3 sets, 10, 8, 6....RI 90 sec
4b. T-Bar Rows 3 sets, 10, 8, 8...90 sec RI,

5. W8ed Hypers 3 sets, 15, 12, 8...60 sec RI


What I'd like to see next.....
 

Dr. Pain

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1. Chins...4 sets Wide or Neutral
2. Rows....2 exercises, Reverse Grip BB..... and Plate loaded
3) Pulldowns, 2 handles not V-bar for NG
4) seated cable or one arm DBrow
5) Lower back choice deJour

D :p
 

Dr. Pain

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Originally posted by Dr. Pain
1. Chins...4 sets Wide or Neutral
2. Rows....2 exercises, Reverse Grip BB..... and Plate loaded
3) Pulldowns, 2 handles not V-bar for NG
4) seated cable or one arm DB row
5) Lower back choice deJour

D :p

The cloumn thing was a joke...LOL

this....or your version above...however I meant the intensity comment! :p

DP
 
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