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Old 05-16-2011, 05:06 PM   #8
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,051
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
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May 16th

Back Workout 30 sets for the day

A Back = 12 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 3-2-2-0 tempo.

Lat pull downs to full contraction. Alternating between behind the neck and in front.
1. 100 x 25
2. 100 x 30
3. 100 x 40
4. 100 x 40

Lat pull downs - full range.
1. 100 x 15
2. 100 x 16
3. 100 x 15
4. 100 x 25

Lat pull downs - Close chin up grip, full range.
1. 100 x 15
2. 100 x 20
3. 100 x 15
4. 100 x 12


B Back Workout 18 sets, Myofibrillar Hypertrophy ending in saturation. 1-0-1-0 tempo

H.S. ISO Seated chest supported Rows, single arm rows.
1. 192 x 10
2. 192 x 10
3. 242 x 8
4. 262 x 5 - the 5's the first few were clean, rest were M.E.
5. 262 x 5
6. 262 x 5
7. 262 x 5
8. 112 x 15, both arms
9. 112 x 15, both arms

H.S. ISO High Row single arm
1. 137 x 8
2. 182 x 8 -the 4 & 8's the first few were clean, rest were M.E.
3. 182 x 8
4. 182 x 8
5. 182 x 8
6. 227 x 4
7. 92 x 15, both arms
8. 92 x 15, both arms
Liquid Sups.
1. 47 x sat set
2. 47 x sat set

"B" was great. Sound funny to you but I totaly lost my legs and started to loose my vision. GREAT W/O.
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