Good Back day workout

[mesmorph78]

Chins 5 sets first two
set 1 and 2 bodyweight 20 reps
set 3 4 5 , 45lb plate 12 reps


old school t bar rows
set 1 - 5 pates 15 reps
set 2 - 7 plates 10 reps
set 3 - 8 plates 10 reps

Dumbell rows pron rows supeset lying rows

set 1 - 110 = lying prone dumbell 50 lb dumbell each hand and squeeze and contract the back
set2 - 130
set 3   160


chins 3 sets
 15 reps

[Borracho]

Chins 5 sets first two
set 1 and 2 bodyweight 20 reps
set 3 4 5 , 45lb plate 12 reps


old school t bar rows
set 1 - 5 pates 15 reps
set 2 - 7 plates 10 reps
set 3 - 8 plates 10 reps

Dumbell rows pron rows supeset lying rows

set 1 - 110 = lying prone dumbell 50 lb dumbell each hand and squeeze and contract the back
set2 - 130
set 3   160


chins 3 sets
 15 reps

ok, thanks.

[Salvatore Martinez]

good weights there, ever do barbell rows?

[mesmorph78]

yeah but i have a lower bicep injury..... strained it....
rows are a staple for me....
until the injury heals i do them underhand

[Salvatore Martinez]

yeah but i have a lower bicep injury..... strained it....
rows are a staple for me....
until the injury heals i do them underhand

seems like underhand would put more stress on the bicep.

[mesmorph78]

not for me.... i pull with my back leading with my elbows...
over hane the bis contract more at the top of the movement...
remember dorian switched to underhand after he tore his bi

[Galvatron]

not for me.... i pull with my back leading with my elbows...
over hane the bis contract more at the top of the movement...
remember dorian switched to underhand after he tore his bi

no he switched to overhand after he tore his biceps doing them underhanded

and biceps are more involved in underhanded rows than overhanded

[mesmorph78]

I think he switched to underhand from over hand
check blood n guts to clarify
.. mmm for me overhand though its my favourite of the two always over time injure my bis as i go heavy
and if u mimich both movements you will see contrary to believe the overhand  movement at the top top contracts the bis and forearm more.... for me how i do the underarm version has minimal bicep contraction because i pull with my elbows so my foream never touches my bi

[WillGrant]

Add some nandralone to your stack - will heal the injury quicker

[Galvatron]

I think he switched to underhand from over hand
check blood n guts to clarify
.. mmm for me overhand though its my favourite of the two always over time injure my bis as i go heavy
and if u mimich both movements you will see contrary to believe the overhand  movement at the top top contracts the bis and forearm more.... for me how i do the underarm version has minimal bicep contraction because i pull with my elbows so my foream never touches my bi

no. I know he switched from underhand to overhand. he tore his biceps doing underhand rows and then switched to overhand. I don't need to check. I have read his two books, read plenty of his articles and watched his movie and seen him mention it in various interviews.

you are wrong unless you have some kind of unique anatomy. biceps is  clearly more involved in undehand rows.

[wes]

Good one bro.....I hit chest + back tomorrow.

[mesmorph78]

no. I know he switched from underhand to overhand. he tore his biceps doing underhand rows and then switched to overhand. I don't need to check. I have read his two books, read plenty of his articles and watched his movie and seen him mention it in various interviews.

you are wrong unless you have some kind of unique anatomy. biceps is  clearly more involved in undehand rows.

not the way i do mine... and i do near enough the same weight on both
if yates did underarm rows in blood n guts you are wrong

[mesmorph78]

Good one bro.....I hit chest + back tomorrow.

whats the routne tommorow??
.. ill hit chest tomorrow

[dragonfist]

not the way i do mine... and i do near enough the same weight on both
if yates did underarm rows in blood n guts you are wrong

Might be the way you perform the exercise and your particular injury. Underhand rows put more strain on the biceps, especially during the negative portion

You are wrong. 6 Minutes in:

[Galvatron]

not the way i do mine... and i do near enough the same weight on both
if yates did underarm rows in blood n guts you are wrong

you are wrong and just being stubborn.

[wes]

whats the routne tommorow??
.. ill hit chest tomorrow

No set routine,I usually plan it out while I lay in bed at night,and alter it as needed in the gym.

I know that sounds gay,but it`s almost as good as saying prayers before bedtime! 

[delta9mda]

no he switched to overhand after he tore his biceps doing them underhanded

and biceps are more involved in underhanded rows than overhanded

this^ tore it doing underhand then switched to overhand from then on. get it right fools

[delta9mda]

Might be the way you perform the exercise and your particular injury. Underhand rows put more strain on the biceps, especially during the negative portion

You are wrong. 6 Minutes in:

no stupid fuck those are pulldowns. watch him do the barbell rows and see the over hand grip.

[WillGrant]

this^ tore it doing underhand then switched to overhand from then on. get it right fools

Correct - and underhand puts the bicep in a stronger position so you can get your elbows back behind your torso a bit further so a better contraction with more stress on lower lats but it also causes alot of partial tears as people try to use to much weight and there form suffers - I cant do it as it aggravates a lowr bicep injury I have from a few years ago

[dragonfist]

no stupid fuck those are pulldowns. watch him do the barbell rows and see the over hand grip.

Wow you are simple. It says "6 minutes in". I was stating that he switched to overhand grip after the injury.

[chaos]

All natural 2 pieces of licorice, 3 peanuts and a couple noodles.

[mesmorph78]

you are wrong and just being stubborn.

I stand corrected on yates.....
for me though the way i do underhand diiesnt hit my bis as much as over hand i stand with my torso more parallel than doz
rows have injuered my bis more than once.... and i only do underhand when im injured more or less

[apply85]

what about weighted chin ups weighted by cats that are dead

[wes]

what about weighted chin ups weighted by cats that are dead

Too light unless the cats are sabre toothed tigers.....go heavy,or go home!! 

[mesmorph78]

No set routine,I usually plan it out while I lay in bed at night,and alter it as needed in the gym.

I know that sounds gay,but it`s almost as good as saying prayers before bedtime!