I’m done with Bent Over BB Rows for awhile. The leverage just kills my back and I’m really feeling it. If I continue them, I’ll use a much steeper angle. Sunday I could hardly get up all day and couldn’t tie my shoes, and felt it all day today. I’ll see chiro tomorrow, but from now on, I’ll use other rowing movements.
…[/quote]
Has your gym got a chest supported row? I use that when my back is already fried from deads or cleans if I’m doing rows.
It’s funny - If I’m doing rows, I feel 'em in my glutes/hams. I try to keep my back locked all the way through. I do 'em after squats and deads, currently. Pendlay rows, the type I’m doing, permit the use of a reasonable amount of leg drive, though. And you get to unload the bar on the floor between reps as well.
[quote]skidmark wrote:
It’s funny - If I’m doing rows, I feel 'em in my glutes/hams. I try to keep my back locked all the way through. I do 'em after squats and deads, currently. Pendlay rows, the type I’m doing, permit the use of a reasonable amount of leg drive, though. And you get to unload the bar on the floor between reps as well.[/quote]
And now your showing off with a picture of yourself doing rows as your avatar! 
This won’t make any sense once you change you’re avatar again, which you seem to do often Skid.
Steely excuse me taking your thread off topic. Please resume. Burnesy
7/22/08 - Tue - PUSH
AM Bike
PM Workout
Pullups: BWx3, 3, 2, 3, 2 (15 sec between sets)
A1: DB Press: 55x10, 65x10, 70x8, 75x8, 80x5, 75x3
B1: 1-Arm Cable XOver: 40x8, 50x10, 60x12
B2: BW Squat: 20, 25, 25
C1: Inc. DB Press: 60x8, 60x7, 65x5, 60x5
C2: Pullup: 3, 4, 3, 2 +14 pushups
D1: DB Lat Raise: 25x12, 30x8+5, 30x10+3+1
D2: DB Front Raise: 25x10, 30x6+4, 25x7
Pullups: 4, 2, 1 Negative, 2
Just felt like doing pullups today for some reason…
[quote]SteelyD wrote:
7/22/08 - Tue - PUSH
AM Bike
PM Workout
Pullups: BWx3, 3, 2, 3, 2 (15 sec between sets)
A1: DB Press: 55x10, 65x10, 70x8, 75x8, 80x5, 75x3
B1: 1-Arm Cable XOver: 40x8, 50x10, 60x12
B2: BW Squat: 20, 25, 25
C1: Inc. DB Press: 60x8, 60x7, 65x5, 60x5
C2: Pullup: 3, 4, 3, 2 +14 pushups
D1: DB Lat Raise: 25x12, 30x8+5, 30x10+3+1
D2: DB Front Raise: 25x10, 30x6+4, 25x7
Pullups: 4, 2, 1 Negative, 2
Just felt like doing pullups today for some reason…[/quote]
Just a few pull-ups right 
Sometimes there is something that just makes me feel more alive to do it, so I’ll do it as just something to do. Right now it is running up the stairs at work. Two or three times a day I’ll run the stairs from the ground level to the fourth floor where I work (just up, running down hammers my knees). I think things like that are good for your mind.
Yeah, I remember reading in one of the Pavel books when he talked about “Grease the Groove”, and he had his dad do pullups everytime he walked by the bar in his house.
It’s fun just to throw a wrench in the works every once in awile
7/23/08 - Wed - PULL
A1: Rope Lat Pulldown: 60x15, 90x12, 110x8
A2: DB Row: 80x15, 80x17, 85x12+10
B1: Facepull: 130x12, 150x8, x7
B2: Incl. DB Row (facedown): 60x8, x11, x10 (Thanks, The Mighty Stu!)
C1: Inc. Ham. DB Curl: 25x12(+3 cheat)+5, 35x4 + 30x5, 30x6 + 25x4, 30x6+3
C2: EZ Pr.Curl: 60x4, 40x5, x4, 40x4+1
D1: BB Shrug: 225x8(+4pwr), 295x6(+4pwr), 135x20, 205x10, 225x10, 255x10
E1: DB P.Curl: 35x5, 30x10, 35x5, 40x1 + 4neg
7/24/08 - Thurs - LOWER
A1: Goblet Squats: BWx30, 60x30, 80x20
B1: Fr.Squat: 135x12, 185x5, 155x8, x10
B2: BW Jump: 10, 12, 12, 8
C1: Goodmorning: 115x8, 135x10, 155x10
D1: Leg Press: 180x10, 270x20, 360x11
D2: Calf Raise: 180x12, 270x12, 360x10
7/25/08 - Fri - Light
Was supposed to be a day off, but I had energy, felt rested and knew Saturday would be a long “PUSH” day, so, wtf…
A1: Pullups: 3, 3, 2, 1.5(hold), 5 slow neg
A2: Rev. Grip EZ Pr.Curl: 20x10, 40x5, x4, x5 + 20x4, x4 + 2 slow neg
B1: Pullups (Slow Neg only): 3, 2
B2: EZ Bar P.Curl*: 60x5, 60x6(+2 spots), 70x3 + 2spots, 80x1 + 3spots, 80-60-40-20-Bar (strip set)**
C1: DB Farmer Walk: (2x60)x240’, 70, 80***
** Ouch. I felt that the next day.
*** Grip endurance getting better.
7/26/08 - Sat - PUSH (Shoulder Concentration)
A1: DB Lat Raise: 20x10, 25x10, x10, 20x5 (slow and hold)
A2: Mil. Press (strict): 95x5, 95x8, x5, 115x3
B1: BB Cuban Press: BARx10, x10
C1: Cable Cub. Press*: 10x10, 25x10, x10, X
C2: DB Raise (neut w/shrug): 40x10, 50x6, 45x8, 55x6
D1: DB Lat Raise (1-arm hold/slow neg): 25x8, x8, 30x5 + 20x6 (cheats)
D2: Smith Mach. Seated Press: 70x10, 90x7, 110x3, 90x5 + 3 partials
E1: Smith Machine 1-Arm Shrug: 180x3, 140x6, 110x12, 130x10, 140x12
F1: Floor Press: 75x9, 75x7, 75x7
F2: 60x70’, 65x70’, 70x70’
Saturdays are my long workout days. So, whatever body split happens to fall on that day gets a little extra.
I am really feeling my traps and shoulders today
How has the diet been going Steely?
Looks like the training is perfect. A lot of supersets will help with the weight loss, if that is still a goal…
Thanks for asking.
Well, I cut some calories and I’m holding at about 205. I’ve been trying to really drop the carbs en masse but I’ve not been consistent with that-- not eating junk, but it seems fruit gets me a lot. I’ve been averaging about 2 on 2 off. Today my only carbs have been some nuts and 1 little snack pack of (natural) applesauce with my PWO shake.
Weight numbers are going up or levelling off.
I guess the short answer is “I don’t know yet”
I honestly think I’m prone to bloat. I don’t know. I’ve got another couple days of creatine left, so I’m going to be going off that for a few weeks at least.
Arm growth seems to have slowed down, but my wife says my back and shoulders look bigger to her.
Don’t know… LMAO!
Hey man, well said on T-Cell Alpha this morning.
Good to hear that things are “slowly” improving on the diet front.
Funny how the wive’s always notice different things. My wife always comments on growth in my back and arms. I am always looking for growth in my legs since it is my lagging body part.
It is just nice to know that they are still looking…
7/27/08 - OFF
7/28/08 - Mon - PUSH
A1: DB Press: 50x10, 55x12, 70x7, 90x3, x2, 85x4, 90x2, 85x4, x4, x4 + 55x4 + 6 Pushups
B1: Seated Chest Press Machine: 110x10, 130x6, x5
C1: Triceps Rope Pushdown: 115x10, 125x8, 115x8 + 95x4
7/28/08 - Tue - PULL
A1: Face Pull: 90x10, 100x10, 110x10
B1: Rope Lat Pulldown: 90x10, 100x10, 110x10
B2: DB Row: 90x12, x15, x13
C1: Hang Leg Lift (twist): 10, 10, 9
C2: 1-Arm Cable Row (seat): 90x12, 110x20, x20
C3: Cable Curl (T-bar): 90x10, 100x10, x10
7/30/08 - Wed - Leg/Lower (Lite day)
Shitload of BW squats throughout.
Front Squat: 135x15, 185x5, 225x3, x3
*Power Clean/Fr.Squat/Pushpress (sets done as singles): 95x5, 115x5, 135x3, x3
I honestly can’t remember what else I did… I think some farmers walks… (God it sucks getting old).
*The 135 PC/FS/PP is a PR for me. I think I can do heavier, but I’m afraid to miss and have to bail-- I’d probably get thrown out of the gym. I’m considering going to another “power lifting” gym in the area on weekends to work on the bigger and olympic lifts.
7/31/08 - OFF
8/1/08 - Fri - PUSH!
A1: DB Press: 55x10, 65x10, 80x7, 90x4, 60x8, 90x4, 95x2
B1: DB Floor Press: 85x4, x5, x5, x4, 80x5, x5, x5
B2:1-Arm DB Arnold Press (standing): 40x5, 35x5, 30x7, x6, X…
C1: DB Lateral Raise: 25x8, 30x8, x8
C2: Pushpress*: 95x3MP + 2PP, 115x5PP, 135x3PP
D1: Rope Crunches: 130x20, 150x15, 150x20
D2: Rope Tricep P/D: 130x8, 130x10, 150x7 +2, 150x4
E1: Tate Press: 25x8, x4, X (toast)
*Some candybar jumped in the rack while I was over at the DB’s doing the lat raises. He wanted to do Upright Rows with 5lb plates. Fine, but right next to the rack is a bar on the floor (for deadlifts). You’d think the guy could pick it the fuck up. Needless to say, he’d finish his set, put my plates back on and leave it on the low rack, so I had to hang-clean the weight. No Problem, just annoying…
8/2/08 - Sat - PULL!(upper/lower):
A1: RDL*: 115x10, 135x8, 185x10 (last 5 straps), 225x8(s), 275x6(s), 295x5(s)
A2: 1-Arm Cable Curl: 60x8L(x5+3R), 70x6, 65x7, 60x6, x7
B1: Rack Pull**: 225x5, 315x3, x3, 405x2, x2, x1, 455x1 (hold A.L.A.P)
C1: Goodmornings: 135x8, 155x8, 185x6, x6
C2: Chinups (supinated, full ROM): 3, 3, 3, +10#x3
D1: Facepulls: 130x10, 140x10, 150x9, X
D2: DB Row: 85x15, x15, 100x15, x8
E1: Biceps P.Curl (standing): 35x7R(6L), 30x7(6L), 30x7(6L), 40x3 Negatives, 35x3
** Ditto. I started these from upper-mid thight because of the unadjustable rack. Had to stand on a cardio step. Additionally, I used a wide grip (pinky about 2" inside ring) to increase ROM. Probably need a form check, but I really just wanted to start priming the CNS for holding this kind of weight.
Nice lookin’week SteelyD!
That does look like a lot of volume for RDLs. How low do you stretch it for those.