[quote]Robert P. wrote:
Dirty Gerdy wrote:
Robert P. wrote:
Well, started with a new split, today was back day. Went as follows:
Seated rows, worksets were 3x5 @ 130, 130, 140, then a backoff of 15 reps @ 90
Bent Over Cable Rows, worksets were 3x5 @ 80, 80, 90, then a backoff of 17 reps @ 60
Straight Arm Pulldowns, 3x15 @ 40
Chinups, was pretty gassed at this point, only got 2x4 reps
Was a good workout all in all, short and sweet, got a good pump going and will probably be quite sore tommorrow.
Hey man how do you do a bent over cable row? Is it with the cable and weight stack attached to the barbell and you perform them as normal barbell rows? or with the D-hook and single arm?
Do you deadlift on leg day?
I am more of a fan of doing a pullover than straight arm pulldowns but everybody has their opinion. I just can’t get enough weight with the straight arm stuff I just stack it and rep it out…So going with the 90-100lbs dbells and perfroming pullovers has helped quite a bit.
Also make sure to use your lats doing either of these. It is very easy to activate the shoulders/triceps/ and chest even lol.
right on for getting back into this and firing up a new split, but since it is the BOI I shall be honest. Your chins suck. Def gotta bring them up unless you weigh like 280 or something and then still bring em up…lol jk just bustin balls 
DG
Yeah, I picked that up from one of Pavels newsletters, he actually has useful information most of the time. You do it like a normal barbell row, but because of the cable, the resistance is at a different angle to your body than when doing them with a barbell. When I tried it for the first time, it was like. ooooohh, this is what it feels like when your lats do most of the work.
Deadlifts, correct, on leg day. Two reasons, I get much more sore in my legs than back when doing them, and I can’t squat do to very stubborn flexibility issues.
I’ve seen a chiropractor about it, he basically said it was because I grew to quickly and may or may not work itself out, also that stretching may or may not help. Yeah, chiros rule [/sarcasm].
Chins, yup, always been a weak point. I can get maybe 10 when I’m fresh, and I definitely need to work them more, I’m thinking of adding them in on arm or chest day as well, just to get a bit more frequency going.[/quote]
right on man that sounds like a decent rowing movement as I think the angle and constant tension from the pulley can do some good damage. I, personally,
Am one who likes to use as much free weights as possible and I’d opt for Barbell Rows, just because I believe free weights build more overall mass than cables, but if you can feel it in your back more then by no means stop doing it. If it aint broke don’t fix it. lol
Glad you deadlift 
but I think F*ck the chiro and just Squat. Everybody has trouble getting form down and stuff and it takes a while until your body gets used to it. I used to think the same thing, but trust me as you just keep doing it your body will eventually adapt to it and perform the movement with ease. Unless you were born with extra bones and muscles there is no reason for you not to be able to perform a squat.
By ‘chins’ you do mean palms facing your correct? This is more of a biceps dominant movement and adding them on arm day might not be a bad idea. Do you do regular pull ups as well? Do you know if you are an arm dominant person when doing either those chins or pull ups? Both things to consider because if your biceps have failed then your chins fail, etc.
overall looking pretty good dood. 
DG
