in need of a good back bi day

[again]

ok guys, like the heading said,,, i'm back from my week off as of Monday and i would like a good back/bi regiment for Thursday. pls include deads or some form of, as well as number of sets and reps per set. thanks... sound off.

 

[Blown_SC]

Did this last night:

Deads:
1 x 12, 1 x 5, 1 x 3, 1 x 1, 1 x1.
T-bar Rows:
4 x 8
DB Rows:
3 x 10
45 Deg. Weighted Hyper's:
2 x 10
Hammer Curls:
3 x 8

 

[blackbeard]

reps are a personal thing
jsut because youre doing a single doesnt mean anything..
also its hard to say it depends on your goal..if purely size i prolly would work up to a heavy triple rather than a single

other than that Blown listed some good moves as well
pick from
BB Rows
CSR
Chins
Hammer rows
Shrugs

if you do heavy back work it really dont matter much what you do for bis.prolly just some bb curls 3x8-15..done

 

[again]

... JUST LOOKING FOR SIZE INDEED ! ... thanks guys,,, i'm goign to take SC's workout and change the rep range just a bit so that like BB said,, i'm ending up at a rep of 3 not 1..... thanks for everything.

 

[Blown_SC]

if purely size i prolly would work up to a heavy triple rather than a single

Agreed.

pick from
BB Rows
CSR
Chins
Hammer rows

I love these!
(CSR = Chest supported rows, just to clarify in case he's wondering.)

What are Hammer rows BB?

 

[blackbeard]

Agreed.


I love these!
(CSR = Chest supported rows, just to clarify in case he's wondering.)

What are Hammer rows BB?

its the hammer machine-i hated these at first but its actually pretty good
they make a high row and a low row as well

 

[Blown_SC]

Haha, wow, don't know where my head was (up my ass I'm guessing haha)...

 

[again]

hold the phone,,, i thought that CSR and T-bar were the same????..... no? i use what i thought was the T-bar set-up where your chest is supported and you pile on plates to the T-bar..... am i making no sense at all here ????

 

[Blown_SC]

hold the phone,,, i thought that CSR and T-bar were the same????..... no? i use what i thought was the T-bar set-up where your chest is supported and you pile on plates to the T-bar..... am i making no sense at all here ????

There are many different variations of CSR's....

For the version of t-bar's I did: I jam an olympic bar in the corner of the rack, and load it up with plates, and row it up/back trying to remove my biceps from doing the work, and try and squeeze my back inwards....

 

[again]

There are many different variations of CSR's....

For the version of t-bar's I did: I jam an olympic bar in the corner of the rack, and load it up with plates, and row it up/back trying to remove my biceps from doing the work, and try and squeeze my back inwards....

do you wrap a rope around the bar? or do you just hold the bar itself?

 

[Blown_SC]

do you wrap a rope around the bar? or do you just hold the bar itself?

I just hold it.
Here's a video of it:
http://www.massmuscleinc.net/forum/showthread.php?t=8006

 

[again]

great video,,, thanks .... i will be incorporating them asap !

 

[blackbeard]

There are many different variations of CSR's....

For the version of t-bar's I did: I jam an olympic bar in the corner of the rack, and load it up with plates, and row it up/back trying to remove my biceps from doing the work, and try and squeeze my back inwards....

good point i can remember when i first got back inot lifitng and doing back work my biceps would "seem" to get more of a workout than my lats..then i learned how to use my back ..most people you see rowing are using all arms and they never ever squeeze the scapulae togther..to me thats just pointless..these are the same people who after doing back work with ALL biceps go on to do 15-20 sets of direct bicep work

your bis will get hit when doing back work properly but they should not be the prime movers when rowing

 

[jcp2]

work up to 3-5 rep max on deads one work set is all you need

2 sets of 8 on bent rows, try and add 5-10 lbs a week.

2 sets of lat pulldows 10-12 reps change handles every month or so

2 sets of 12 close grip cable rows

1-2 set of barbell rows 8-12

1-2 sets of hammer curls

This is pretty good, it is most of the exercises that worked for me though, everyone is different.

 

[DirtBagJack]

Wouldn't hurt to throw in some posterior chain work: glute/ham raises, reverse hypers, 45 degree hypers, pull thrus. Take your pick.

 

[pullinbig]

Wouldn't hurt to throw in some posterior chain work: glute/ham raises, reverse hypers, 45 degree hypers, pull thrus. Take your pick.

take my pic of what? one of those fingers you got on display? =0l

 

[string_bean00]

This is my back day from the last few weeks, it has ruled.

Deads 1x15 (normally I use 3-5 reps but these are humbling so I will stick with them for a while)
BO Rows or T-bars 2x8-10
Pulldowns 2x10
Shrugs 2x10
Rear Delt Flyes 2x10

 

[BigRonWannabee]

Ive done a few workouts with 20 rep dead sets. Woah, its really a challenge if you chose just the right weight.

 

[DirtBagJack]

take my pic of what? one of those fingers you got on display? =0l

Take a pic of your lard ass in hot pants rustling cattle.

 

[again]

WOW ,,, pullinbig is ALWAYS getting called out for his comments... this is YET another example of it. is it that we just don't understand your humor pullinbig? ... was this meant to be funny? or were you really getting on him for his avatar?

recognize me?