Back Attack
WG Pulldowns - 4 sets
BB Rows - 4 sets --4 x 10 x 205
Ghetto T-bar Row - 3 sets
1 arm Cable Row - 3 sets
UG Machine Row - 7 sets
Deads - 4 sets (4 x 365, 385, 405, 405) **no belt and used straps on last set as my hands were ‘wrecked’
Definitely harder to pull without the belt.
PS: I also ordered the following attachment for Ghetto T-bar rows
Friday - Shoulders
Warmed up with Abs
Crunches x MF crap ton
Leg Raise - 4 sets - 100 reps
A. Seated DB Press - 4 working sets, last 2 sets 8 x 80lb’s
B. Seated DB Lateraks - 5 sets
C. Machine Reverse Flyes - 5 sets
D. Machine Press - 7 sets
E. Lean Away Laterals - 3 sets
F. HS Shrugs - 3 sets
Shouldn’t have done shrugs after the deads the day before. Neck wasn’t liking me last night.
2 x 8 x80lb’rs is a PR for me in OH DB Press
Great work in here. I like that attachment and it should come in handy. It seems much better than chest supported rows (which I love).
james
Gun Show
A. Spider BB Curls - 3 sets
B1. Incline SM JM Press w/ bands - 4 sets – per Yonk’s suggestion
B2. Hammerz Curlz - 4 sets
C1. Straight Bar Pressdowns - 3 sets
C2. Cambered Bar Curlz - 3 sets
D1. Skulls - 3 sets
D2. HS Preacher - 3 sets
E. Overhead Rope Extensions - 7 sets
SWOLE.
Sunday - Hams
A. Seated Leg Curls - 4 sets
B. Dimel DL’s - 3 sets
C. V-Squat Good Mornings - 3 sets
D. Lying Leg Curls - 4 sets
I’m a big fan of the V-squat (Power Squat) Good Morning. I can really feel the stretch in the hamstring and then squeeze the shit out of the glute (no pun intended) at the top. If you don’t want to take my word for it, watch Dave Tate do them.
We have those machines in my gym, but never thought of using them for Good Mornings. Neat!
You’re pretty bundled up. Is it a safe guess they don’t heat the place?
They’re pretty good for GM’s Cav.
PS: While I’d like to claim credit for it being me in the video, that’s actually Dave Tate. I’ve got a ways to go.
[quote]ddot76 wrote:
They’re pretty good for GM’s Cav.
PS: While I’d like to claim credit for it being me in the video, that’s actually Dave Tate. I’ve got a ways to go.[/quote]
you’re a very lucky man. lol.
always impressed by the volume in here
I am a HUGE fan of the dimel
v-squat good mornings I like that too
I think it time for some progess pics
of your gym bag
how much crap are you toting there
Yonks, between you (Meadows) and I (Tate), we get some great leg sessions in…
Kev, yeah. When I get some new toys I’ll post progress pics of me and the gym bag.
So tonight was one of those nights. Just a mental grind the entire time really and I grinded out an awesome session all things considering.
A. Extensions - 4 sets
B. Reverse Band Squats
*bunch of warm ups w/o bands
*10 x 225/315 as warm up
**working sets
10 x 365
8 x 405
5 x 425
3 x 465 **mofo grinders
5 x 405
The last two sets really lit my erectors up and gave me a lesson in this ham/quad split. I can’t do two stretch movements in my ham session and then squat big numbers. So I will stick to just one variation of a ham stretch movement. Dimels and Machine GM’s was too much.
Literally took me 5 minutes to clear the plates from the bar, pack my bands and wrist wraps and crawl to the Power Squat machine.
C. Power Squat Hack Squats – see yesterday’s video and picture the movement with back on pad facing out.
15 x 4pps --ouch low back
10 x 3pps+25 --low back gets worse
20 x 3pps+25 --belt on
15 x 4pps --belt on
Took 10 minutes, laid down and stretched the crap out of my lower back, hips, glutes…
D. Leg Press
20 x 6pps/7pp/8pps
E. Extensions - 7 sets
Given that my LOW back was fried, I am really happy how I didn’t just give up. I literally gave 100% of what I had tonight. I just finished rolling on the PVC and praying that I am somewhat functional tomorrow.
Serious session. Which bands did you use for the squats? The orange lights?
Hell of a squat session.
Git, yes, the orange pro lights. I am not sure how much weight they take off out of the hole.
Thanks Joe. Pretty exciting to pop 465 off the rack. Took some will power not to do 5 plates.
Ddot you are seriously killing it in here! forgive me I havent been able to catch up and didnt go back in
log very far, is this Boss training for bathing suit season? ha, ok seriously nice training.
So the ghetto row bar looks like a great lat toy. Im a huge fan of the ghettos, but for upper back, would be a great addition.
Havent noticed that gm machine, but love hammy work(and need it).
Hey Up, no need for forgiveness.
I don’t think I know any other way to train other than to kill it. 
I may compete in the Fall but I’ll “trim” down again in April/May so that bathing suit season is a decent one (unlike you who is always ready for bathing suit season).
I’ll let you know how that handle works.
Fantastic sessions in here. You’re definitely killing it.
james
Re: front squats and choking yourself…
I front squat with my hands clasped sticking out front. I’m not even touching the bar. It removes all the issues about holding the bar and wrist mobility and all that crap. The bar rests on the front delts and upper pecs, sparing the collarbones and once you get used to it forces a really straight back position.
Think on it?
Something like this K?
Seems like that could get a little unstable as the effort went up. It doesn’t seem like the bar would be any closer or further from your throat than the arms crossed type. Could be good though.
Tuesday - Calves/Chest/Calves
Seated Toe Press - 5 sets
Seated Calf Raise - 4 sets
A. Incline DB’s - 4 sets @ 95lb’s – I really want those 100’s but I need to be at 6-8 reps and I’d only get 4 or 5
B. Seated HS Press - 4 sets @80lbs/side
C. Incline SM - 3 sets @ 185
D. Cable X’s - 7 sets --various angles
Modified Donkey Calf Raise - 5 sets
Need to do some rolling on the soleus. They’re getting tight and that is generally a recipe for disaster.