The further development of a Gladiators Back!
Steady awoke today 190.5 again solid hopefully I’ll end the week at 192.5.
Yesterday for dinner I rediscovered the mongolian bbq just awesome, had 4 bowls of Brocolli, cabbage, and beef baby plus 2 bowls of Ice Cream. Could have eaten more but it was already 6:30 pm ( I need to go thier for lunch ) lol.
It was fun though got to eat and talk with a group of buff guys from the area Gang enforcement unit just awesome.
Today we Tackled The Full Back, The further development of a Gladiators Back!
Warmups today 2 sets 15 reps bodyweight Hperextensions
Jumped straight into rack Pulls
405×2 ( not trying to push things here) 5 sets
dropped to a lighter 365×6 wanted more reps (time under tension) so dropped to
345×8
345×7
then finished with 365×1 ( as I firmly beleive you never end an exercise on the low weight side, on a compoung growth type exercise)
Barbell Shrugs
325×12
315×15
225×20
225×20
Weighted Pullups again (time under tension at this point is more important )
25lbsx8
25lbsx6
25lbsx5
25lbsx5
Barbell rows 5 sets
3 sets Reverse Grip -
145×12
145×10
145×10
2 sets regular grip
165×10
165×9
Seated low cable rows
165×10
165×8
135×12
Dumbell Rows
90×10
90×9
90×7
Finishers bodyweight wide grip pullups ASAP
14
8
Parelell grip Pullups
16
12
Back is fried today!
Post by: charlievanriper