Aggar, that makes sense. Sounds like a move to focus on the contraction. Might give those a go and feel them out, or maybe warm up with them.
Anyone else? Ideaz plz.
[quote]bugeishaAD wrote:
Not sure what I want to do but I’d like to change it up a little so if anyone has some ideas that they’ve been liking lately, please feel free to drop them here.[/quote]
This is what I’ve done on my last two back workouts and liked it a lot.
Start with wide grip pull ups really squeezing the lats (4-5 sets of 10)
Then hopped on the lat pull down but use the V Handle Grip. Keep the elbows in, keep tension on the lats the whole time and really squeeze hard at the bottom… KILLER. Really gets my lats pumped and burning like no other. I think it helps to prime them up with the wide grip pull ups… but the V handle pull downs have been awesome. Just a thought. I do a lot of sets of a lot of reps.
Bug,
Hes so hot right now,
Bug
I have nothing special to add. My back day is full of predictiveness.
All my back work is just heavy basics (deadlifts and rows) and high rep pullups and face pulls. Nothing new or inventive there.
I train back.
Give a bodypart and I’ll give you “ideas”.
Had a great session. Thanks for the ideas guys, I incorporated them with some good success. From the time I walked into the gym and started sipping my pre-workout drink/change, to when I finished abs and stretching and changing, I was in the gym 2.5 hours total, LOL. that might be a record for me. It didn’t feel like that long, but it was nice to “detox” from the weekend. Was feeling a little run down going into it, and a little gassy from a protein shake I had for my second meal, but obvi I bossed it and even deads went well given I wasn’t going hard on them today.
Extensive warmup / check out cute girls with ridic butts.
Deadlifts - damn hexagonal plates! No real plan today, was just gonna single 455 and move on, but it was EZ so I did 5.
135 x 5
225 x 5
315 x 5
405 x 3
455 x 5 - nice and smooth. Hammies were still very sore from last Thursday too. Prob 3-4 more in the tank, I dunno. Felt good.
Stretchers with a wide grip bar - essentially what Aggar recommended, but on a pulldown (seated row was taken). Tried to pull down to my knee and hold forcefully. Felt killer.
4 sets of 12. Great lat pump going.
Wide-grip pull ups - <3 Greg. Been loving pullups lately. Once you stop caring about numbers, and start caring about raping your lats, pullups have a totally diff feel. And the way the mirrors are arranged in this gym, I get to watch myself and make sure my lats are flared hard the whole set.
bw x 12, 9, 6, 5 - low rest, hence severe drop in reps
V-bar pulldowns - <3 Greg again. Nice and controlled, pulled down vertically, more or less. Hard squeezes.
120 x 12
140 x 12
180 x 10
230 x 8
140 x 15
HS low row (arms together) / Kayak rows SS
1pps x 15 / 50 x 8
2pps x 12 / 50 x 8
3pps x 10 / 60 x 8
LOTS of lat stretching.
Incline rear delt flies
15s x 30, 25
----Meadows r. delt destroyer (kind of)
55s x 40 / 25s x 15 / 10s x 15
Tried some seated curl machine, but it sucked.
Cable EZ spider curls - godly movement.
5 sets of 10-12.
Meadows hammers
35s x 10 LR
45s x 10 LR
55s x 12 LR
EZ drag curls / EZ curls superset - gassing at this point.
65 x 10 / 10
65 x 10 / 8 - that’s all I got.
Bicep stretch, 4 sets of weighted decline situps, more stretching/PVC rolling, and bounced. Feelsgoodman.
who trains back? srsly
[photo]35121[/photo]
Back training gives u wings^^^
Back sesh looks nice and the pic is even better. You’re back is lookin real lean in that shot. Nice!
Bug, looking good, big fella. Trained back myself tonight, haha, thought I was going okay until I saw that. FU.
How’s the diet looking day to day? Interested to see how you roll now that you’re doing plenty of hours in the office…
Cheers man!
THICK
pb - deadlifting gives you perfect avatar
Greg - thanks dude. Hope the wedding prep is going well, and thanks for your suggestions yesterday! Worked quite well, and my lats are feeling toasty.
Ashburton - It’s pretty basic, 3 pretty standard meals and peri workout nutrition. A T-Cell interview is gonna be posted that I did either today or tomorrow I’m guessing, and I answer this question fairly extensively.
Jake - thanks mate. Now if I can get my wheels to match yours, I’ll be in business!
Feeling sore today in a good way. appetite is through the roof. chest tonight wutwut.
God I’m 5’0 at 260lbs bug, GOD GET IT RITE
Look at dat back!
Looking thick.
D’awh your far too kind man… I’m sure your legs are still a good deal ahead of mine size wise, but I will take the fact I’ve been handed decent lower body genetics and run with it though! Just remember, when it comes to legs… there’s always Evans quads and J-rods glue/ham/quad tie-in… yep. Don’t let it depress you 
Really happy with today. I feel like I’d been thinking about this set for the past 2-3 weeks. Went in and did work.
Thorough warmup (it goes without saying!)
Bench press - warmups were feeling a little slow, but then on 225 something “clicked” during my setup, and the rest was history.
bar x 10, 10
95 x 5
135 x 5
185 x 3 - slow
225 x 1 - money
–Work sets:
245 x 5 - ez
280 x 3 - ez
315 x 8 - !!! 
Nothing really to say except I’m really happy with this. Only 3 reps off of my all-time best with this weight, and I weighed 25lbs more.
225 x 5 paused, 135 x 5 paused
Incline DB press - I was pretty much done, mentally, after that. I did what I came to do. Strength was very low on these but felt good. 3 sec negatives
70s x 10
95s x 8, 6 - lolwut
–changed to Mountain Dog Press & Twist
45s x 10, 10
HS Incline press - slow negs, low rest
25 + 1pps x 8 → 7 times. Did band shoulder dislocated between sets.
3 sets pec deck to finish.
Rope pressdowns / Overhead rope extension SS - cash money
4 ascending sets, high reps.
PJR pullovers - with that intense pump, the weight stayed light but I felt the SHIT out of it.
65 x 10, 10, 10
Cordova extensions - no rest. One arm, then the other. FST-7 style yo.
50 x 12 LR, 10 LR
40 x 10 LR, 10 LR, 9 LR
35 x 10 LR, 13 LR
Tricep stretch, 4 sets of calves, and walked home. Feelsgoodman.
you’re welcome
nice work booboo.