been doing the same sht for a while
post em up
thanks
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06-28-2011, 12:25 AM #1
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06-28-2011, 01:26 AM #2
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06-28-2011, 01:31 AM #3
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06-28-2011, 01:42 AM #4
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06-28-2011, 02:05 AM #5
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06-28-2011, 03:37 AM #6
-Pull ups: 12,10,8 switching up grips when i feel one working better than the other
SUPERSET WITH
-Incline or Preacher Curls: 12,10,8
-Shrugs (Behind the Back, DB, In Front): 15,12,10,8
SUPERSET WITH
-Reverse Grip Preachers: 12,10,8
-BB Rows: 12,10,8
SUPERSET WITH
-Concentration or Hammer Curls: 12,10,8
followed up with 10 min.s of HITT
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06-28-2011, 03:37 AM #7
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06-28-2011, 04:10 AM #8
Back day
Medium grip pullups 1x20,1x15,1x10
narrow grip pullups 1x20,1x15,1x10
seated cable rows 3x10....200 lbs
bentover barbell rows 185 lbs 3x10...overhand or underhand
barbell shrugs 185 lbs 3x10 front and back
p.s. Only 10% of guys graduating marine corp basic training can do 20 pullups
medium n narrow grip pullups work the lats better than wide grip pullups which use the shoulder muscles moreKEN LECLAIR
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06-28-2011, 04:18 AM #9
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06-28-2011, 05:19 AM #10
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06-28-2011, 05:22 AM #11
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06-28-2011, 05:26 AM #12
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06-28-2011, 05:50 AM #13
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06-28-2011, 07:55 AM #14
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06-28-2011, 08:17 AM #15
- Join Date: Aug 2008
- Location: Edinburgh, Scotland, United Kingdom (Great Britain)
- Age: 32
- Posts: 524
- Rep Power: 199
i do romanian deads on leg day so my back workout is something like this:
medium neutral grip pull ups - 3 sets
bb rows - 3 sets
cable rows - 2 sets
chest supported db rows - 2 sets
bb shrugs - 3 sets
i do most exercises to failure for whatever weight im doing, also my profile pic is very old so i'd say my back looks better than that atm!swole lighting in avi
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06-28-2011, 11:02 AM #16
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06-28-2011, 11:12 AM #17
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06-28-2011, 11:20 AM #18
close grip lat pulldowns have been rather successful for me lately
other than that, weighted wide grip pullups are my favorite for lats.
i use a low row cable machine with the wider-grip version of the attachment above and bent over db rows for the rest of my back, occasionally adding in some other row/lat machines
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06-28-2011, 11:21 AM #19
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06-28-2011, 11:46 AM #20
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