lol deadlifting is what you are missing. Personally i do it on legs day. Gives me 2 back days in a way. Also if you have the mind-muscle connection correct, then id do single arm dumbbell rows. Also I do pull ups and weighted pull ups instead of chin ups and weighted chin ups
You need to do a little less weight on your excercises, your doing half of the motion and kind of jerking it every times it should be a controlled motion, squeeze at the end and when you return the weight to the rest position, you should do so controlled, that motion is just as important as the contraction. Another thing, your forms sht, you need to think about what body part your excercising and execute it focusing on that muscle as much as possible with little othe assistance, your mind needs to be just as involved as your muscles. When you were doing your seated rows, your leaning back at like a 45 degree angle, that's lower back assistance an your knees were to bent, believe it or not, that sleight Bend gives cushion and allows the weight momentum to generate through your legs, esspecially when your doing reps where you jerk it back like you do. It's not a bad routine, but you'll see greater gains with better focused controlle reps.
Next time you make drug comments in your sig, it's ban hammer time
I agree, always try and use a full range of motion over a heavier weight. Drop the weight if you can't do the reps properly.
Also think about the negative part of the rep, try and keep it the same controlled speed as the rest of the rep. Control the weight throughout the whole rep.
Great advice. Deff add deadlifts op.
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