I'm gonna train back today.

[spinnis]

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.

[Stavios]

have a good workout swede !

[spinnis]

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 

just gonna eat some chicken then im gone!

[lovemonkey]

Are you even capable of reaching the pulldown bar?

[io856]

12 sets of deads!

[Marty Champions]

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

[spinnis]

Are you even capable of reaching the pulldown bar?

at my old gym I actually had to stand on the seat to reach it 

[spinnis]

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..

[RZA]

12 sets of deads is a bit over the top. What about chins?

[spinnis]

12 sets of deads!

Pretty light weight though, But VERY intense.

[Marty Champions]

Doing 60min cardio on a crosstrainer after the workout, well 1 hour after the workout.

At least 1000kcal..

calories too low

[spinnis]

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.

[spinnis]

calories too low

works for me hombre

[BIG_STI]

I can just imagine "swede" grunting and screaming trying to deadlift a 135lbs.

[jaejonna]

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.

[spinnis]

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

[RZA]

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?

[spinnis]

And im gonan try to keep it under 40 min

[Mr. Magoo]

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.

[Method101]

[spinnis]

im gonna superset the Pulldown with light weight pullovers

[jaejonna]

21 sets? How many reps a set?

8 - 12

[RZA]

8 - 12

That's a lot of reps.

[Stavios]

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  

[Saxon]

Deadlifts 5x5
Bent rows 5x5
Barbell curls 5x5

Plus some warm up sets...