Back and Forearm Training 1.25.09
Anchored T-Bar Rows: 295lbs x 8 x 4
Rack Pulls: 365lbs x 10 x 4
Hammer Strength Seated Rows: 180lbs x 10 x 3
Single Arm Dumbbell Rows: 90lbs x 8 x 3
Dumbbell Pullovers: 70lbs x 10 x 3
Widegrip Pulldowns: 100lbs x 10 x 7
Dumbbell Hammer Curls: 55lbs x 10 x 4
Single Arm Wrist Curls: 40lbs x 10 x 4
Rope Cable Hammer Curls: 80lbs x 10 x 7
Yes the volume is high and yes this could certainly be looked on as overtraining but I’m feeling pretty good these days. My can handle the abuse after my 5 weeks hiatus from the gym. There is no better way to get into the swing of things other than just jumping in head first. I have to admit, I’m sore as hell, especially my legs. However, that’s just the reality of taking a break from the gym to completely heal because then you have to break yourself back down again.
January 27, 2009 at 4:28 pm
I feel the same, just jump right in. You look great, keep up the good work!