100 chinups on back day

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    100 chinups on back day


    Hey guys,

    I worked out my back and bi's today and decided i wanted to do 100 chinups as a minimum requirement for the workout. I ended up feeling preety good and did

    100 chin ups in 11 sets
    100 one arm dumbell rows (each arm) in 10 sets
    60 spider curls over 6 sets.

    I found it fairly hard but got out of the gym nice and quick-i was out in under an hour-which included chatting to a few people. Would this be considered enough volume for the back and bi's for one workout?
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    I think it boils down to what your goals are but looks fine to me. I don't know what a spider curl is but your biceps are getting worked from the chins also, which is great. Others may say otherwise, but sounds good to me. Chins are a fantastik exercise!
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    Yeh, I figured the bicep was getting worked with the chins, which uses a lot of weight to encourage mass.
    The spider curl is to encourage bicep peak. This video explains what a spider curl is. I love them-it gives my bis the biggest pump.

    http://www.youtube.com/watch?v=JNtWHNSXDMQ
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    Chest+ tri Day


    So i didnt even end up sore after yesterday, which i am pretty pleased about. So today for chest i tried

    dips: 10x10 (100 reps)
    Incline presses: 10x10 (100 reps)
    lying tricep extensions: 10x3 > clise grop bench press x5
    Tricep extension machine: 10x3

    It was a helluva workout. I guess i'll see how tomorrow goes.
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    The main thing would be to progressively overload the session. You can easily do just chins/pullups and row variations for lats/teres major and rhomboids/mid and lower-traps. Switching your grips, using a weight belt/vest, going from BB to DB, etc.
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    Quote Originally Posted by Docmattic View Post
    Hey guys,

    I worked out my back and bi's today and decided i wanted to do 100 chinups as a minimum requirement for the workout. I ended up feeling preety good and did

    100 chin ups in 11 sets
    100 one arm dumbell rows (each arm) in 10 sets
    60 spider curls over 6 sets.

    I found it fairly hard but got out of the gym nice and quick-i was out in under an hour-which included chatting to a few people. Would this be considered enough volume for the back and bi's for one workout?
    A Lot of Volume !! im gunna try it looks sick!
  

  
 

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