Rach chins have a way different feel to me. They seem to hit the outer portion of my lats better (think width). I like rotating them with pull ups. DC is a big advocate of them as well. Its nice to have a partner to place weight on your lap though.

Tommy what is your thinking on rack chins very wide grip? do you do them because Ive heard very wide grip can effect shoulders?

I vary my grips when I use these.

Lower Body Power

Hack Squats 70
320X5
320X5
320X5
320X5
320X5

Lying Uni-Lateral Leg Extensions
120X10
130X10
140X10

BB Deadlifts 70
335X5
335X5
335X5
335X5
335X5

Seated Uni-Lateral Leg Curls
85X12
85X10
85X10

Seated Calf Raises
315X5
315X5
315X5

Straight-Leg Calf Raises
495X5
495X5
495X5

Chest/Back Hypertrophy

Rack Chins 65
7.5X10
7.5X10
7.5X10

BB Bent Over Rows
295X10
305X10
305X10

Machine Glose Grip Pulldowns
237.5X10
237.5X9
237.5X9

BB Bench Press 65
195X10
195X10
195X10

BB Incline Press
255X10
265X10
265X9

DB Incline Flys
90X10
90X10
90X9

Shoulders/Arms Hypertrophy

BB Military Press 65
145X10
145X10

Single Arm Cable Rear Raises
30X12
30X12
30X12

Single Arm DB Lateral Raises
35X10
35X10

EZ Preacher Curls 65
75X10
75X10

EZ Standing Curls
120X10
120X10
120X9

DB Seated Curls
60X10
60X8

BB Close Grip Bench Press 65
175X10
175X10

EZ Skull Crushers
140X10
140X8
140X8

1-Arm Reverse Extensions
60X10
70X10

Sporto

Originally Posted by ozarkaBRAND

Seems like it would put even greater emphasis on the lats/back, with the posterior tilt that is...

I like

Bingo...

You can make it as much "part row" as you want by adjusting how close the bench is in front of you where you put your feet. You can angle to where it just about mimmicks a pullup or you can do an inverted row. I use this moreso because of the tilt and making the bottom part of the lift from the stretch position use more lat to start the movement rather than bicep/forearm.

I love this exercise

Sporto

You can have a partner place weight on your lap OR you can check out one of my videos I made on me doing these without a partner and how I set it up. Search for Sporto, Tommy Jeffers, Rack Chins on Youtube and all my stuff will come up...

I use as wide of a grip as possible and don't feel any stress on my shoulders...

Sporto

Checked out more of your vids Tommy..

I think I have a new hero, lol.. Seriously though, impressive/inspirational stuff.

Upper Body Power

BB Bench Press 82.5
295X5
295X5
295X5
295X5

DB Incline Flys
95X8
95X8
95X8

Rack Chins 82.5
125X5
125X5
125X5
125X5

Machine Close-Grip Pulldowns
240X8
240X8
240X8

BB Military Press 82.5
225X5
225X5
225X5

Cable Rear Raises
32.5X8
32.5X8

EZ Preacher Curls 82.5
120X5
120X5
120X5

DB Concentration Curls
55X8
55X8

BB Decline Close-Grip Bench Press 82.5
250X5
250X5
250X5

1-Arm Reverse Extensions
50X8
50X8

Sporto

Originally Posted by ozarkaBRAND

Checked out more of your vids Tommy..

I think I have a new hero, lol.. Seriously though, impressive/inspirational stuff.

Thanks! I appreciate that!

Sporto

Originally Posted by ozarkaBRAND

Checked out more of your vids Tommy..

I think I have a new hero, lol.. Seriously though, impressive/inspirational stuff.

Where are you catching his vids??

Originally Posted by swole210

Where are you catching his vids??

Youtube; search Tommy Jeffers.

Lower Body Power

Hack Squats
405X5
425X5
445X5

BB Deadlifts - With Straps
495X5
495X5

BB Deadlifts - Without Straps
495X3
495X3
495X3

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
270X5
320X5
340X5
360X5

Straight-Leg Cow Raises
365X5
365X5
365X5
365X5

Weighted Abs
30X8
35X8
35X8

Body Weight
225

Diet

Fat: 60g
Carbs: 250g
Protein: 275g
Calories: 2640cals

Sporto

Chest/Back Hypertrophy

Rack Chins
125X10
130X10
135X9

~ On the last set and 10th rep, I didn't quite get my chin over the bar - I only got it to the bar. Ah well...next time for sure!

BB Bent Over Rows
305X10
315X10

~ Got all 10 with 315...been a long term goal of mine for a while nailing it with great form. My back will hate me tomorrow!

Machine Glose Grip Pulldowns
240X8
240X8

~ Nice little way to end the back part of the workout!

BB Bench Press
295X10
300X9
305X8

~ ALMOST got 300 for 10 reps...had it been the first set, I'm sure I would've nailed it. Still got 305 for 8 strong reps after all that, so I was pumped.

BB Incline Press
265X10
275X8

~ Hit 275 for the 8 rep mark...pretty soon I will be throwing these up 10 times. I'll be looking forward to that!

DB Incline Flys
100X8
100X8

~ Did these slow and they felt great!

Bodyweight
224.5 - Right on track!

Sporto

Great work Tommy. Congrats on the 315 bent rows!

Shoulders/Arms Hypertrophy

DB Military Press
100X10 - PR!
100X10

~ I finally got a set of 10 reps with the 100s today...not only that, I did a second set as well!

Single Arm Cable Rear Raises
32.5X10
32.5X10

~ These make the rear delts BURN!

Single Arm DB Lateral Raises
35X10
35X10

~ Stuck with the same weight this week...I actually grab a hold of the side of the squat rack and lean while doing these...makes it realy hard to cheat and I feel the delt working the entire movement.

EZ Standing Curls
125X10 - PR!
125X9

~ I'm glad the biceps are getting stronger - they (along with my back) are still my weakest areas...

EZ Preacher Curls
115X10
120X10 - PR!

~ Not much to say except the arms felt strong today!

DB Concentration Curls
55X10

~ Just did one work set of these...I planned to only do two anyway, but I ran short on time.

BB Close Grip Bench Press
275X10 - PR!
275X10

~ Set a new PR on these and completed another set with my PR weight just for good measure. I even used a little closer grip

EZ Skull Crushers
135X10
140X9

~ Triceps looked enormous in the mirror after these...

Rope Extensions
95X10

~ Again, planned to do two sets but only had time for 1...oh well, it's quality over quantity anyway...

Sporto

Originally Posted by snagency

Great work Tommy. Congrats on the 315 bent rows!

They've been a long time coming to nail those with perfect form!

Sporto

the weight sporto moves with such good form makes me feel weak.

Originally Posted by Hank Vangut

the weight sporto moves with such good form makes me feel weak.

Well, it doesn't make me feel weak .


Oh wait, yeah it does .

Legs/Calves/Abs Hypertrophy

BB Pause Squats
405X6
405X6
405X6

~ I'll be going for sets of 7 next week

DB Walking Lunges
100X8
100X8
100X8

~ Gave my lungs a great workout lol...I'll be going for sets of 9 next time

Seated Uni-Lateral Leg Extensions
120X10
130X10

Seated Uni-Lateral Leg Curls
80X10
80X10

Seated Calves
230X10
230X10
230X10

~ Was in Indy and used their horrible excuse for a machine

Straight-Leg Calves
395X10
395X10
395X10

~ This was as much as I could use on the machine...

Sporto

Do you ever switch up and do 1 Arm DB rows instead of the BB row?

Upper Body Power

BB Bench Press
345X5
345X4
345X4

~ Blah...I hate my bench press...

DB Incline Flys
100X8
100X8

Rack Chins
200X5
200X5
200X5

~ These felt amazing...NEED MORE WEIGHT!

Machine Close-Grip Rows
270X8
270X8

Smith Military Press
275X5
275X5

~ These weren't really '275' because of the smith machine, but they still felt strong lol

Cable Rear Raises
50X8 (Indy)
50X8 (Indy)

~ Not all machines are created equal...a couple of good sets nonetheless

BB Standing Curls
155X5
155X4

~ Solid sets...almost got 5 on the second one lol

EZ Preacher Curls
120X8
120X8

~ This was based off of the bar being 20lbs, but I didn't weigh it so it's just a guess

BB Decline Close-Grip Bench Press
305X5
305X5

~ These get stronger every workout - I love these

Rope Extensions
190X8 (Indy)
190X8 (Indy)

Sporto

Originally Posted by Royd The Noyd

Do you ever switch up and do 1 Arm DB rows instead of the BB row?

I do DB Rows while braced up against an incline bench, but I do both arms at the same time...not sure if that counts lol

Sporto

Originally Posted by Sporto

I do DB Rows while braced up against an incline bench, but I do both arms at the same time...not sure if that counts lol

Sporto

I like that particular form myself Tommy, I just seem to feel them more in that fashion.

Originally Posted by Sporto

345X5
345X4
345X4

~ Blah...I hate my bench press...


Sporto

You kidding me bro? Ain't nothing wrong with them #'s. Unless I missed it, I don't recall you putting that much weight up before. Nice work!

Lower Body Power

Hack Squats
455X5
455X5
455X4

~ I might have been able to squeeze out 5 reps on the 3rd set, but the 4th rep was SSLLOOWW...So I just racked it knowing I had deadlifts next lol.

BB Deadlifts - No Straps
495X5
495X5
495X5

~ These felt AMAZING...my grip strength is much stronger than I thought it was. These were done with no belt, no straps, nada...just me and the bar!

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
315X5 (TH)
315X5 (TH)
315X5 (TH)

Straight-Leg Cow Raises
495X5 (TH)
495X5 (TH)
495X5 (TH)

Body Weight
222.5 - Right where I wanted it to be after a week

Sporto

Originally Posted by snagency

You kidding me bro? Ain't nothing wrong with them #'s. Unless I missed it, I don't recall you putting that much weight up before. Nice work!

It's mostly because it's the one and only exercise I have yet to break a PR in this offseason. Back when I was 250+ before prep last year, I was doing 365 for 5 reps and I have yet to be able to get that. Everything else is going way up except for these, so it's just frustrating...

Sporto

Originally Posted by Sporto

Lower Body Power

Hack Squats
455X5
455X5
455X4

~ I might have been able to squeeze out 5 reps on the 3rd set, but the 4th rep was SSLLOOWW...So I just racked it knowing I had deadlifts next lol.

BB Deadlifts - No Straps
495X5
495X5
495X5

~ These felt AMAZING...my grip strength is much stronger than I thought it was. These were done with no belt, no straps, nada...just me and the bar!

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
315X5 (TH)
315X5 (TH)
315X5 (TH)

Straight-Leg Cow Raises
495X5 (TH)
495X5 (TH)
495X5 (TH)

Body Weight
222.5 - Right where I wanted it to be after a week

Sporto

That looks like a tough workout. Deserves a izza:

Chest/Back Hypertrophy

Rack Chins
140X10
140X10
140X10

BB Rack Deadlifts+Shrugs
405X10
455X10
455X8

BB Pendlay Rows
225X10
225X10
225X10

Weighted Hangs
125X45sec

BB Incline Press
275X12
285X10
295X8

DB Incline Flys
90X12
95X10
95X8

Machine Flys
250X10
250X10
250X10

Sporto

Lower Body Power

BB Squats
495X5
525X3

BB SLDL/RDL Hybrid
475X5
495X3

Hip Sled
EveryPlateTheyHadX8
EveryPlateTheyHadX8

DB Walking Lunges
105X8 - Each Leg
105X8 - Each Leg

Seated Cow Raises
320X5 (TH)
330X5 (TH)
340X5 (TH)

Straight Leg Cow Raises (Hip Sled)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)

Body Weight
222 ~ I'm almost up to squatting 2.5 X bodyweight for reps

Sporto

How much longer until you begin a cut?

Also do you have a review posted of Lyle's book "Stubborn Fat Loss Solutions" somewhere? I'm thinking of buying it...

Everything looks like it's rolling along well in here Tommy.. lookit dem squat #'s!! Good stuff!

From the "it's a small world department": ran into a dude you used to go to high school with at Terre Haute, named Vince, while I was running a demo in a GNC in Joliet, IL over the w/e. Vince has done very well for himself - he's now high up on the food chain as regional head for the Midwest division of GNC's. Pretty cool guy. How ironic it was when we're sitting around talking about natty bb'ing and he brings your name up!