Back + Bi’s Week 6 - Phase 2
Good day in the gym. I finally got to the point where I could feel exhaustion in my back muscles. Unfortunately - they are not quite to the stage where i am feeling the pump but I just ordered some NO supps that might help. Regardless- it was a SOLID day. Biceps also felt OK - not quite as pumped as in pervious weeks but I was really focusing on back. Traps were solid as well. More - I can start to see a little wing action developing. I have always stuggled but it looks like those asssisted wide grip pull ups and extra sets are paying off! LOL I still feel like a weakling using the assisted pull ups but - no ego in the gym - right?
Here’s the workout:
AssistedWide Grip - 10 x BW-90, 10 x BW-80, 8 x BW-80, 6 x BW-70
Cable Rows - 10 x 150, 10 x 165, 8 x 180
Transverse Grip Lat Pull Downs - 11 x 165, 10 x 165, 8 x 180, 6 x 190
Hammer Pull Downs - 10 x 80/80, 9 x 90/90, 5 x 100/100
Hammer Rows - 11 x 60/60, 10 x 70/70, 8 x 70/70
Wide Grip Barbell Curl - 10 x 55, 6 x 65, 8 x 65
Hammer Bicep Curl - 10 x 50/50, 7 x 60/60, 10 x 50/50
Close Grip Life Machine Bicep Curl - 10 x 80, 8 x 95, 8 x 95
Double Bicep Cable - 10 x 40, 8 x 40, 6 x 40
Dumbell Shoulder Shrugs - 10 x 80s, 10 x 90s, 8 x 90s
Levered Shoulder shrugs (focused to the rear) - 6 x 160, 10 x 90, 10 x 90
That’s all folks - a solid workout followed by some MuscleTech CellTech. Feeling pretty good. Could more weeks and time for a routine shake-up. Keep it up!
August 3, 2007 at 12:24 am
nice workout session
August 9, 2007 at 10:18 am
It seems you had a good workout on this one. Good for you, it’s always nice when you get the "Solid" feeling. I had the same problem with the assisted pull up machine, for sometime it was hard for me to use as I was feeling weak, and doing pull up was out of the questions. Since, it was my weakest point at the time I decided to work harder on it. What really helping the most was the pull down. At some point I was able to lift my own body weight and and then I started using the assited pull up machine for efficiently. Then, once I was able to use and was solid on it. I was able to do two or three pull ups. I was really happy to accomplish this. But, really the pull down in my situation helped me a lot.
August 9, 2007 at 9:58 pm
Thanks - I really just need to keep pushing on both. I tried pull downs and got stronger - but I really am making progress in the assisted (if I ignore ego) and the mid grip pulldowns are really helping get a deeper range of motion on the lats. Glad to see you posting! Hope your shoulder is better!