nice workout just wait until you start .... FYI my log is upOk so I have a decent base workout for back. Before I start, I must go on my tangent on bent over rows. I hate Yates rows and everything they have become. I saw about 3 different people in the gym last night doing some half ass upright row/shrug/bent row combination with about a 3 inch range of motion. Nothing drives me crazier. IMO Bent over rows are just that: completely bent over, back abosolutley parallel to the floor. I know people say Yates rows target different muscles etc. and I used to believe that too but the fact is you recruit maybe a 3rd of the muscles that you do on the real thing. When I did Yate's rows I got up to 275 for 5 or 6 reps. I went to a major powerlifting gym here in Atlanta and started doing them and everyone just laughed at me as they should of. They made me do a real bent over row and I could only do 135. That says enough right there. If you want your back to get huge, bench to sky rocket, and shoulders much healthier and more stable, Get parallel to the floor, take a wider grip, and row to your lower chest. Ideally the best thing to do is use the same width motion as when you bench and bring it up to the same part of your chest you lower the bar to when you bench. This keeps you balanced, healthy, and strong. This simple transition made my back, as well as everyone I trained with, literally get bigger every workout and not one of our bench maxes didn't improve. Sorry for the rant it just just drives me absolutely crazy to never see anybody doing a real row.
Song of the Day: Pantera - Becoming
Grip Bent Over Rows:
Seated Close Grip Cable Rows:
Rear Lateral Raises:
Band Pull Aparts
Overall not a bad workout. Havent done grip rows in a good while so it was an interesting challenge. This is my second workout incorporating pull ups since my injury and I guess all the rows helped keep my numbers up. My gym really needs to get heavier dumbells I love heavy dumbell rows and would go up to 150s with no straps at my old gym. Did wonders for back thickness and grip strength. Everything else was pretty normal.