Had to taken the past cpl weeks off dudeto neck n back issues and a bit of food poisoning.
Dropped about 12lbs amdngotb5 of bags thurs/Fri. Wbc' were like 9.8 and albumin was like .2 low.
Plus my next n back have issues.
After a layoff, no matter how short, my first day back is always back.
Prolly start with pulldowns on a machine that's levers move in an arc. You spin the seat around so that the handles come down almost perfectly vertical not quite like a behind the neck pulldown... I forget the brand
Next is assisted chin machine pulling about 20-30lbs off bodyweigjt.
Then it's rev grip pulldowns sitting as far back on the seat as posible, big arch in the back with feet back with my toes down, not flat. Maybe 3 sets. (Ppl forget if your back iisnt arched and elbows in the front, you're lats
Dont engage properly and it becomes and upper back movement) ill do 4 sets or so, changing Grip width everybsetorb2. Last 2 ill go over had and scoot closer to yhebseat. After that I man his a few sets of biceps and foreArms.
Then its a pullover machine to "post" exhaust the lats. Like Dorian.
Then its 1 arm machine rows on an machine most similar to hammersttengths machin 3-4 sets with a set of2bands with a 2 set hold up top like hitting an class tree pose.
Then its seated row with a wide grip for the rhomboids (lower/mid back traps) before a cpl sets of medium grip rev grip rows. (Starting out, this was the first movt that got me ablenti "feel" my lats and get them to "pop".
My gym hasn't had a rear delt machine for a cpl months now so I got a do John Meadowns "face pulls". Maybe 4 sets if face pulls
No relxads yet timm my ankle heals (severe dislocation in june(?).
Then its shrugs in s smith machine.in do these kinda leaning bAck to hit the rhomboids a lil. Not as heavy as I used to. Maybe 6-...7platea side. Traps identify start to growntil I started using 750+ (w trt only... In prison). Then card... Oh then its hypers of r4them or12 or so.
... Fzzx_look
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