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Getbig Main Boards => Gossip & Opinions => Topic started by: spinnis on April 07, 2009, 07:02:56 AM
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12 sets Dead
3-4 sets Pulldowns.
Max 45 sec between sets, One Heavy DL Max then only above 8 reps.
Intensity at its fullest.
Maby some new back phots when I get home. Really starting to lean out.
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have a good workout swede !
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have a good workout swede !
thanks! took 90mg ephedrine and 200mg caffeine a litle while ago, And I almost shit myself what I tried to take a piss ;D
just gonna eat some chicken then im gone!
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Are you even capable of reaching the pulldown bar?
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12 sets of deads!
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12 sets Dead
3-4 sets Pulldowns.
Max 45 sec between sets, One Heavy DL Max then only above 8 reps.
Intensity at its fullest.
Maby some new back phots when I get home. Really starting to lean out.
iif the rest of the day your sitting on your ass and w/o cardio then your lil falcon workout then becomes pointless
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Are you even capable of reaching the pulldown bar?
at my old gym I actually had to stand on the seat to reach it ;D
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iif the rest of the day your sitting on your ass and w/o cardio then your lil falcon workout then becomes pointless
Doing 60min cardio on a crosstrainer after the workout, well 1 hour after the workout.
At least 1000kcal..
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12 sets of deads is a bit over the top. What about chins?
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12 sets of deads!
Pretty light weight though, But VERY intense.
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Doing 60min cardio on a crosstrainer after the workout, well 1 hour after the workout.
At least 1000kcal..
calories too low
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12 sets of deads is a bit over the top. What about chins?
im trainig very different now, Only focusing on One main exercize per muscle grop then one more a few sets for good measure.
Last back workout was 9 sets of chins then deads. Chins were done in a pullup machine though, so you could bust out 20 reps each set hehe.
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calories too low
works for me hombre
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I can just imagine "swede" grunting and screaming trying to deadlift a 135lbs.
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4 sets of Deads
4 sets of pull ups
3 sets of single arm db rows
4 sets of bent over rows
3 sets of close grip cable rows
3 sets of let extensions
is a better routine to hit the back at all angles.
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4 sets of Deads
4 sets of pull ups
3 sets of single arm db rows
4 sets of bent over rows
3 sets of close grip cable rows
3 sets of let extensions
is a better routine to hit the back at all angles.
thats what Ive done all my life.. Now its time to try something Way different.
I usually did,
Deads
Rows,
pulldowns
pullover or dumbell row
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4 sets of Deads
4 sets of pull ups
3 sets of single arm db rows
4 sets of bent over rows
3 sets of close grip cable rows
3 sets of let extensions
is a better routine to hit the back at all angles.
21 sets? How many reps a set?
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And im gonan try to keep it under 40 min
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Pulldowns
Bent over row
Tbar row
Close grip pulldowns
Deadlifts (or hyperextension, switch every other week).
Sample of mine. Get in both width and thickness here.
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im gonna superset the Pulldown with light weight pullovers
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21 sets? How many reps a set?
8 - 12
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8 - 12
That's a lot of reps.
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Pulldowns
Bent over row
Tbar row
Close grip pulldowns
Deadlifts (or hyperextension, switch every other week).
Sample of mine. Get in both width and thickness here.
I didn't even do width movements this year, only deads and rows and my back width is better than ever.
fuck pullups and pulldown from now on for me 8)
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Deadlifts 5x5
Bent rows 5x5
Barbell curls 5x5
Plus some warm up sets...
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curls? ;D
maby your swinging a bit much if you do them for a back workout? ;D
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curls? ;D
maby your swinging a bit much if you do them for a back workout? ;D
;D
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alright, its gym time baby!
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Have a good workout Swede - chest and bis for me today - my back was done yeserday.
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That's a lot of reps.
I want a Ronnie/Dorian back ...not a Lee Priest /Putnam back ...
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I want a Ronnie/Dorian back ...not a Lee Priest /Putnam back ...
you have quite the colemanesque back already, Jae
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took 90mg ephedrine and 200mg caffeine a litle while ago,
Ha! If I took that I'd look like Michael J. Fox walking down the street. :o
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you have quite the colemanesque back already, Jae
now if i can get a mid section like yours 'stABSios'
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That was one of the most insane workouts ever, I think I was close to die of a heartattack lol.
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todays back day for me too
i dont plan my workouts ahead of time, but i think today ill do t-bar rows, seated pulley rows, pull downs, pull overs, and maybe machine rows. something liek that, althoguh it could change.
anybody got a challenege for me to complete? :)
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I did 4-5 sets with pulldowns directly to pullovers directly to pulldowns directly to pullover 5 each without any rest in between any of them,
INSANE pump.
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after 4 sets on the deads a dude came up ad asked me how much I had left... "well, about 10 sets" "ohhhh ok" ;D
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anybody got a challenege for me to complete? :)
Deadlift - 225 * 112
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Deadlift - 225 * 112
;D ;D
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Back today for me too! I think im gonna start off with deads(if i do them they're always first), then some pulldowns, t-bar rows, db pullovers, machine rows... 3-5 sets each.
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only 30 min cardio soon, cant handle 60 min after that workout lol.
I hope I get Super sore tomorrow!
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Back today for me too! I think im gonna start off with deads(if i do them they're always first), then some pulldowns, t-bar rows, db pullovers, machine rows... 3-5 sets each.
try something new and insane today! 8)
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Ha! If I took that I'd look like Michael J. Fox walking down the street. :o
I honestly think my pulse got dangerously high.
60mg ephedrine from now on lol.
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Did chest & delts & triceps today ..
6 sets barbell flat bench
2 sets incline dumbbell
3 sets military press
2 sets lateral raises
3 sets french press
good workout, mid-intensity
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Back for me too;
4 sets of chins
Deadlifts, 4 sets pyrimiding up. (One final 1Rep max)
Bent over rows, pyrimiding up
Tbar rows (in the corner)
Seated machine rows
Wide grip pulldowns, 7 sets with a moderate weight, 30 sec rest between each set.
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id fatigue the upper back first with (pull downs or chinups and machine rows where u down have to use lower back)then do deadlifts last to feel it MORE in your UPPER BACK then lower back
what is your diet?
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I usually do
pulldowns with a neutral grip
bb rows
db rows
hammer strength pulldowns
deadlifts or rack deads.
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3 sets pull overs for warm up
Ronnie rows 7 sets. Started with 2 plates added one each set up to 7 plates. Extremely sloppy four reps with 7 plates. Like I could have hurt myself sloppy. We'll get it though by the summer.
5 sets bent rows.
135, 180, 225, 275, 135
one arm rows with 120#ers
3 times on each side for 8-10 reps. Standing up with my hand on the lower dumbell rack.
1 set dumbell shrugs with 50#ers until complete failure. fifty reps?
Felt like I was gonna throw up. BBQ is fired up and am drinking my first Budweiser. Which in fact is the King of Beers!
(http://www.choicebrandsofohio.com/local.1.jpg)
pics of said BBQ or it never happened
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bent rows and pullups is all you really need
manual labor and standing on your feet is enough activity to keep the lower back in check
but then again i would never say no or stay away from a deadlift either just doont think its essential
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bent rows and pullups is all you really need
manual labor and standing on your feet is enough activity to keep the lower back in check
but then again i would never say no or stay away from a deadlift either just doont think its essential
how many pullups can you do Johnny?
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how many pullups can you do Johnny?
well i have a 2x4 attached to the awning outside only allowing for a finger tip grip i can only get about 12-15 on that before my grip gives out im sure i can get around 20 on a regular bar
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id fatigue the upper back first with (pull downs or chinups and machine rows where u down have to use lower back)then do deadlifts last to feel it MORE in your UPPER BACK then lower back
what is your diet?
my diet might shock you :o
ready? :o
Mostly chicken, rice, fish, red meat
OMG!
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my diet might shock you :o
ready? :o
Mostly chicken, ephedrine, dbol, jizz
OMG!
fixed.
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fixed.
lol I wish
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thanks! took 90mg ephedrine and 200mg caffeine a litle while ago, And I almost shit myself what I tried to take a piss ;D
just gonna eat some chicken then im gone!
is ephedrine legal in sweden?
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is ephedrine legal in sweden?
yep,
well not to sell but to have and use lol.
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yep,
well not to sell but to have and use lol.
Where would you buy it?
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Where would you buy it?
haha lol, how can it be legal if gyms/supplement stores can't sell it?
where did you get yours?
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haha lol, how can it be legal if gyms/supplement stores can't sell it?
where did you get yours?
I ehhh "found" it? ;D
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Where would you buy it?
I know people that sell pretty much everything money can buy :P
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I know people that sell pretty much everything money can buy :P
Hook a niggah up.
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I ehhh "found" it? ;D
all drugs
you didn't buy online?
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all drugs
you didn't buy online?
not from a webpage
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your metabolism slows on 1000 calories u might can train 2-3 days then eventually u lose the ability to train hard. keep calories high full of protien. use beer calories for workouts. make ur training on par with beer calories
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beer calories lol
alcohol isn't really used by the body well, which is where the majority of beer's calories come from!
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beer calories lol
alcohol isn't really used by the body well, which is where the majority of beer's calories come from!
wrong , beer calories lower raise hdl and lower ldl, its removing plaque and raising metabolism (proving its used quite well).
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wrong , beer calories lower raise hdl and lower ldl, its removing plaque and raising metabolism (proving its used quite well).
bump for tombo to drink beer, trust me. falcon never mis leads, falcon is not always right either, but falcon is sure on this one..
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12 sets Dead
3-4 sets Pulldowns.
Max 45 sec between sets, One Heavy DL Max then only above 8 reps.
Intensity at its fullest.
Maby some new back phots when I get home. Really starting to lean out.
Here is some inspiration
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Here is some inspiration
some more... :)
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I'll give you a tip. Try super-slow chins on the assisted chin machine. They may or may not work for you, but when they do work, they work incredibly well.
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Agree with johnny, work the upper back with chins/pulldowsn, rowing of some kind and throw in some pullovers. Do deads last if at all, and not alot of sets.
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Workout A:
1) Single arm lat stretches until I can feel the muscle start to burn. Without this I can go through a whole back workout without ever really feeling a good burn (regardless of how heavy, light. or high rep it is)
2) Single arm low cable pully rows (looks like sawing a log or starting a lawnmower)
3)Chins with bodyweight only (up to 50) I am 198lbs at 13% bodyfat and 5'7"
4)A few chins with up to 3/45lb plates (hold at the top for a second or two)
Workout B:
1) same stretches as workout A
2) low seated cable pulley rows with varying grips
3) bent db rows (unilateral) hold at top for a second, down slow and stretch at bottom
4) bb narrow grip upright rows (kind of light) to get traps burning
5) rack partial deadlifts with belt and maybe straps depending on how limiting my grip is to my back work
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Agree with johnny, work the upper back with chins/pulldowsn, rowing of some kind and throw in some pullovers. Do deads last if at all, and not alot of sets.
yes better to have the upper back as the weak link than the lower back
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Agree with johnny, work the upper back with chins/pulldowsn, rowing of some kind and throw in some pullovers. Do deads last if at all, and not alot of sets.
deadlift is essential for a good squat
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bump for tombo to drink beer, trust me. falcon never mis leads, falcon is not always right either, but falcon is sure on this one..
it doesn't stop me enjoying beer! :P
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deadlift is essential for a good squat
Not at all. Heavy squats for years and i never bothered with em or had probs.
Do squats and you already work the lower back to a considerable extend.
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Not at all. Heavy squats for years and i never bothered with em or had probs.
Do squats and you already work the lower back to a considerable extend.
OK bowflex-man hahaha
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OK bowflex-man hahaha
ouch lol