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After my accident it's difficult for me. My wrist doesn't bend all the way and I'm an asshole for not exercising it like I should. I have started my weight training again and it seriously sux in comparison to what I used to do. I'm like doing not even a quarter of the weight. It's actually depressing....Vin and other weight lifters you can just imagine the stress in not being able to do your old routine work out. I have to adjust everything now. My stance, posture, all the minor things...I'm gonna be a trooper though and not complain and cry...I think I'm gonna take some before and after pictures..although before pics yall may cry and laugh at the same time.. :moocow: |
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I DO feel for you, bro. That's gotta suck, but stick to it. |
Had a nice back work out today
Wide Grip Pull Ups = 53 Lat Pull Downs Behind the head 12x120 10 x 130 8 x 140 B/O Barbell Rows 15 x 95 15 x 115 12 x 135 Cable Rows 12 x 130 12 x 140 10 x 150 Close Grip Pull Downs 12 x 100 10 x 100 10 x 110 Wasn't feeling to hot after that so I bounced early and didn't do Cardio or triceps like I was supposed to |
Thankfully, I've already got a super sexy bod, even though I am lazy!
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Today was leg day....basically I needed a wheelchair to get to my car......
5 Minute Jog Warmup Squats 12 x 95(warmup)....... 15 x 135 ......... 12 x 225 .......... 6 x 315 Leg Press 12 x 180 ........ 12 x 225 .......... 12 x 270 Leg Extensions 12 x 85 ....... 12 x 100 ......... 12 x 105 DS*(dropset) ......... 6 x 70 Calves Seated Calf Raises 12 x 45 .......... 12 x 90 ............ 12 x 70 Standing Calf Raises 12 x 60 ............ 12x 80 .............. 12 x 60 Donkey Calf Raises 12 x 160 ......... 12 x 200 .......... 12 x 220 .......... 8 x 240 This workout went from 3:50 - 5:10 |
I have been known to pick up a weight every now and then....
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Yea I dont know about that........jk Nice lat spread
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My split is nothing special. Classic at best. Mon. Back/Bi's/Calves Tues. Shoulders/Traps/Abs Weds. Off Thurs. Quads/Hams/Calves Fri. Off (i have work at night) Sat. Chest/Tris/Abs My new split will soon be Mon. Back/Traps/Calves Tues. Shoulders/Tris/Abs Weds. off Thurs. Quads/Hams/Calves Fri. off Sat. Chest/bi's/abs Pick a day from my current split and i'll tell you what i do for that workout. Also...workouts, supplementation will do you NO GOOD without proper diet. |
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Where do you guys get your supplements from (no need to mention the horse pills). GNC? Online (post the link if online)? |
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I do deadlifts every other week. Learn to do them. This week i did (non-deadlist week) Lat Pulldowns (width) 100x15 Warm Up 150x12 200x10 225x8 Bicep Exercise Bicep Exercise Dumbbell Rows (thickness/lower) *these will take alot out of you* 100x12 Warm Up 125x10 150x8 Cable Seated Rows (close grip thickness/lower) 250x10 300x8 Bicep Exercise Dumbbell Pullover (width) *this is a great exercise* 100x12 125x10 140x8 Calves Learn to do deadlifts!!! they are an all time great mass builder. Learn to do them properly and they will take you a long way. Most ppl have problems with width exercises. On exercises like pull downs: Learn to pinch your shoulder blades together at the contraction point of the movement and get a good stretch at the hang. I suggest before doin pulldowns you master chin ups first. I go into much greater detail with my back such as lower lat exercises, movements targeting thickness specifically...however, this should do for now. |
Like Jay Said the most basic exercises for back are......
Deadlifts (be careful, go very very light until you get the form correct otherwise you won't be doing ANY back exercises AT ALL.) B/O Rows (Dumbell and Barbell work two different parts of your back) Pulldowns I usually start my back workout with wide grip pull ups. I do as many as I can until I get a total of 50 for reps. If I really want to burn out my lats I will do 3 sets of light weight high rep lat pulldowns. Jay....have you ever considered instead of doing a Back/Bi Chest/Tri split you do the opposite to let your muscles rest and work the priority principle? eg. Back/tris Chest/bi's After my chest work out my tris are usually shot and I cannot even fathom doing any type of pressing movement esp. focusing on the tris..... |
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