Yates Row! When done the proper way they blast my entire back way more than any other row ever has!
[quote]josh86 wrote:
Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.[/quote]
You know, I think I’m just going to redirect all those people pming me for help to you and enjoy the silence 
I’d add that a) use a hook-grip, think of your arms as hooks, don’t swing, bring your chest out while rowing (when your hands get near your body) to contract the back more and shoot a vid for us so that we can see what the hell you’re doing…
Holy hell, I’ve got a training session to post. I’m done with that program and back on a more traditional body part split.
bench
135x10
185x8
205x5
225x3
245x2
cable flyes - these hurt my shoulder for some reason
30x8
30x8
30x8
decline dumbbell bench press
60x10
65x8
70x6
75x4
barbell curls
65x10
75x8
85x6
95x4
dumbbell hammer curls
30x6
30x6
30x6
rope cable curls
50x6
50x6
50x6
not a bad session, felt alright.
C_C,
Let’s see that diet suggestion or did Josh get it right?
New to this but here is last nights workout:
Leg Press
865x12
865x11
865x9
865x8
Leg Curl
150x11
150x10
150x8
150x7
Hack Squat
320x12
320x11
320x11
320x10
Deadlift
365x11
365x10
365x8
365x7
Leg Extension
190x12
190x12
190x11
190x10
Good Mornings
185x12
185x12
185x11
185x10
[quote]Vegg wrote:
josh86 wrote:
Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.
I’ve started stretching a ton at the top and doing it strict every time, and I still can’t manage to feel it hitting my lats…
But yeah, I really need to work on my mind muscle connection there. I can’t flex my lats or do a lat spread worth shit. And it’s not because my lats are too underdeveloped to do a spread… My less developed brother can do it no problem. :([/quote]
Give me a pic of you doing a front and a back lat spread, I have an idea (pm if you want).
[quote]Qaash wrote:
C_C,
Let’s see that diet suggestion or did Josh get it right?[/quote]
95 percent pass.
Good sessions guys. JB, good to have you back at 151 lbs. Dre, good to see you posting again.
Question, my gym doesn’t have any Hammer Strength equipment because they are GAY. They have some Cybex machines (lying flat bench, incline, shoulder press, curls… leg ext. / leg curl… maybe a few more). I’ve never used them but while waiting for the decline to open up yesterday I got on the incline and it didn’t feel too bad… has anyone ever used these before? How similar are they to the HS stuff? I don’t wanna both if the equipment is crap but when I start stalling out on diff. exercises I’d like to try maybe something new.
[quote]Cephalic_Carnage wrote:
Qaash wrote:
C_C,
Let’s see that diet suggestion or did Josh get it right?
95 percent pass.
[/quote]
I’m greedy, whats the other 5%?
[quote]bugeishaAD wrote:
Good sessions guys. JB, good to have you back at 151 lbs. Dre, good to see you posting again.
Question, my gym doesn’t have any Hammer Strength equipment because they are GAY. They have some Cybex machines (lying flat bench, incline, shoulder press, curls… leg ext. / leg curl… maybe a few more). I’ve never used them but while waiting for the decline to open up yesterday I got on the incline and it didn’t feel too bad… has anyone ever used these before? How similar are they to the HS stuff? I don’t wanna both if the equipment is crap but when I start stalling out on diff. exercises I’d like to try maybe something new.[/quote]
Machines are just tools, use 'em if you like 'em.
I think pX used/uses some cybex stuff too… Not sure, check his threads.
[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
C_C,
Let’s see that diet suggestion or did Josh get it right?
95 percent pass.
I’m greedy, whats the other 5%?[/quote]
I’ll tell you if you send me money. 
Nothing important, really, especially if you read his post carefully.
[quote]Cephalic_Carnage wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
C_C,
Let’s see that diet suggestion or did Josh get it right?
95 percent pass.
I’m greedy, whats the other 5%?
I’ll tell you if you send me money.
Nothing important, really, especially if you read his post carefully.[/quote]
Oh I did and I’ve been to IM a lot lately, so I recognized what he wrote.
[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
C_C,
Let’s see that diet suggestion or did Josh get it right?
95 percent pass.
I’m greedy, whats the other 5%?
I’ll tell you if you send me money.
Nothing important, really, especially if you read his post carefully.
Oh I did and I’ve been to IM a lot lately, so I recognized what he wrote. ;)[/quote]
Good that you guys check out IM. MM ain’t bad either. A whole lot of knowledge can be found there… Since you actually have a whole mob of successful vets there
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.
You know, I think I’m just going to redirect all those people pming me for help to you and enjoy the silence
I’d add that a) use a hook-grip, think of your arms as hooks, don’t swing, bring your chest out while rowing (when your hands get near your body) to contract the back more and shoot a vid for us so that we can see what the hell you’re doing…[/quote]
I never really thought about the hook grip making a difference…I do utilize a hook grip for anything where it is possible. Cable rows, lat pulldowns, rack chins, etc…
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.
You know, I think I’m just going to redirect all those people pming me for help to you and enjoy the silence
I’d add that a) use a hook-grip, think of your arms as hooks, don’t swing, bring your chest out while rowing (when your hands get near your body) to contract the back more and shoot a vid for us so that we can see what the hell you’re doing…
I never really thought about the hook grip making a difference…I do utilize a hook grip for anything where it is possible. Cable rows, lat pulldowns, rack chins, etc…[/quote]
Guess you won’t be replacing me just yet
[quote]bugeishaAD wrote:
Good sessions guys. JB, good to have you back at 151 lbs. Dre, good to see you posting again.
Question, my gym doesn’t have any Hammer Strength equipment because they are GAY. They have some Cybex machines (lying flat bench, incline, shoulder press, curls… leg ext. / leg curl… maybe a few more). I’ve never used them but while waiting for the decline to open up yesterday I got on the incline and it didn’t feel too bad… has anyone ever used these before? How similar are they to the HS stuff? I don’t wanna both if the equipment is crap but when I start stalling out on diff. exercises I’d like to try maybe something new.[/quote]
I would change gyms…seriously. Hammer Strength is the best, hell I’m considering changing gyms to find one that has MORE of the HS stuff. I need more!
On a side note, yesterday I was doing just a deload chest day and decided to try BB bench since I haven’t done it in like 5 months. Was surprised that I was able to do 275 for 4 very easy reps, felt like I could have done 8-10 if I had pushed myself. Pretty certain if I were to put BB bench back in I’d be repping out 315 in no time.
[quote]bugeishaAD wrote:
Good sessions guys. JB, good to have you back at 151 lbs. Dre, good to see you posting again.
Question, my gym doesn’t have any Hammer Strength equipment because they are GAY. They have some Cybex machines (lying flat bench, incline, shoulder press, curls… leg ext. / leg curl… maybe a few more). I’ve never used them but while waiting for the decline to open up yesterday I got on the incline and it didn’t feel too bad… has anyone ever used these before? How similar are they to the HS stuff? I don’t wanna both if the equipment is crap but when I start stalling out on diff. exercises I’d like to try maybe something new.[/quote]
My opinion, if you didn’t mind using the machine, use it.
C_C
I tried the Smith low-incline yesterday and stayed away from failure, but wanted to get a feel for them. They kind of hurt my forearm bone a bit, I’m thinking maybe I just didn’t have the bench setup in the right position so maybe my forearm was angled a bit. I did feel like I was pushing up and away from me, instead of just up.
Thinking that’s probably what caused the forearm pain, I’ll try to adjust the bench position next week before I really give them an all out go.
On a completely unrelated note, we are getting lots of snow already, which renders my vibrams pretty useless. I had to wear shoes to the gym yesterday. I suppose I could just change into my vibrams when I get to the gym but I’m still sad.
[quote]dre wrote:
On a completely unrelated note, we are getting lots of snow already, which renders my vibrams pretty useless. I had to wear shoes to the gym yesterday. I suppose I could just change into my vibrams when I get to the gym but I’m still sad. [/quote]
I go strait to the gym from work everyday so I have to change into my vibrams once I’m at the gym all the time. Definitely do that. I can’t even think about lifting in any other shoes anymore. Its vibrams or socks for me…lol