who else hit back today
post routines
warmups-
bent over rows 135 1x15
upright rows 45 1x15
barbell pass-overs 45 1x15
working sets-
bent over barbell rows
{185 3x10 205 3x8 225 3x6}
upright rows
{95 4x10 115 5x5} because fuck my delts
t-bar rows
225 5x5
one arm rows
{90 3x10 110 4x4}
barbell pullovers
115 5x5
dumbbell pullovers
110 5x5
pull ups
5x10
chin ups
3x30
that feel when no pulldowns because my gym is a meme
Not today, but will when I get up in the morning. Fucking love a good lat pump. General routine is as follows:
Deadlift(traditional), 135, 225, 315 warmup sets. 405x6, 455 power set and then drop down to 405 for an additional set.
Barbell rows, 135x10 warmup, 185x8, 205x6, 225x4.
Lat pull downs, 4 sets of 8,6,6,4.
One arm DB rows, 90x6, 95x6, 100x4
DB Flies, 4 sets at 50 for 8.
Weighted pull ups. I weigh 185 so I normally put a 25 plate on my belt.
I feel you on the meme gym breh. My fucking gym doesn't have a T bar OR a leg press.
DL:3x8
One arm DB rows: 4x10
BB cleans:3x8
Reverse grip pulldowns:4x12
Hyperextensions: 4x15-20
DB side bends: 4x20
>>36576448
>Diddylifts 3x3 345lbs
>barbell rows 3x10 155lbs
>single arm dumbell rows 5x10 90lbs dumbell
>lat pull down underhand grip 3x10
>close grip pull down 3x15
And forearms cuz fuck biceps
how much do you guys do on pulldowns?
pull ups: 30 total in sets of 7-8
lat pull down: 4x8
cable row: 4x8
t-bar row: 4x8
also did chest
>>36576448
did upright rows today for the first time
people say it fucks up your joints but i think its pretty damn solid for traps right now. undecided about how it is for delts
routine:
Deadlift: 3x5
Bent over row: 3x8
Yates row: 2x8
One-handed thumbless chin ups on lat pulldown machine: 6x10 (saw an athlean-x video on it a year ago and i just really enjoy them.)
Upright row: 5x8
>>36576770
>One-handed thumbless chin ups on lat pulldown machine
what
>>36576787
i grab a spare handle, swap out the bar on the lat machine for it, sit on the side of the seat, hold the handle with a thumbless grip, and pull down as if it were a chin up for 10 reps, then switch to the other side.
its a pleasant exercise in my opinion. i think it really helped me progress with my back, plus the added benefits of a little forearm and bicep work.
>>36576821
oh i thought you meant you would set the weight above your body weight and do chinups from the lat pull down bar
>>36576770
OP checking back in
upright rows are bad for your joints if you go to close or wide gotta find that perfect grip
>>36576448
OP checking in again on my heavier bent over rows I take a wide half squat leg stance and some dude said I was cheating, am I cheating?
I know it lessens the strain on my lower back but that's kinda the point of my stance
