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Old 01-11-2013, 12:57 PM   #311
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No doubt about it Chad - your one helluva strong rower which will for sure help your deadlifts. Pull ups also bother my forearm.

Well done buddy!
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Old 01-11-2013, 12:59 PM   #312
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Beastly DB rowing Chad!!!
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Old 01-11-2013, 01:04 PM   #313
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Quote:
Originally Posted by CLEEPER View Post
Back and biceps home work out.

This is the first time lifting heavy at home for back work. Taking time off does not hurt you so remember peeps, take a break sometimes.

Barbell row
135x5 wu

195x5
210x5
230x5
245x5x2 +5 lbs
Check out this video on YouTube:

Barbell row 245x5 - YouTube


Wide grip pull ups
Bw +10 lbs x5,3,3. Stopped here as this move really agrivate's my fore arm strain

Reverse grip pull downs
110 x15x3. Thumbless grip to make back do more work
My lat tower makes weight feel heavier then it is. I done these also with slow reps to feel the Lara
Work
These should have been done before dumbbell row but accidentally done them out of order.

Single arm db row
140x10+2 reps
140x8
Check out this video on YouTube:

140x8 dumbbell row - YouTube
140x6

Easy bar curl
70x12x2 sets felt good but stopped at 2 sets to not over do fore arm

Band curls, not sure how much weight it's equal to but I do as many as I can for a pump.
21,15.

Done in 55 minutes
This work out was done fasted with just a Bcaa drink.
Hydromino is the $hit!
Great workout Chad! Strong ass rowing for sure! If pull ups bug your forearms on a regular basis, maybe just this time though, you could try using versa grips or straps, might help. Keep up the strong work Chad!
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Old 01-11-2013, 01:21 PM   #314
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Thanks guys, I am pretty happy with my back work.
Wide grip pull ups bother my arm but the close grip neutral does not as bad.
I will leave wide grip alone for time being.

Dead lift is coming along but I think it's still a leg strength issue more then a back issue with those. If I can get it off the floor it's goin up. Rack pulls are quite a bit higher then dead lift numbers.
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Old 01-11-2013, 08:14 PM   #315
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Quad strength never hurts. Build em up Cleep.
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Old 01-12-2013, 12:48 AM   #316
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Working on it Steve. Maybe I should add in some leverage Machine squats to help build up the quads after all my ATG squats?
Leverage machine seems to be more quad dominant . I have tried front squats and just can not seem to get the hang of it.
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Last edited by CLEEPER; 01-12-2013 at 09:47 AM.
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Old 01-12-2013, 01:33 PM   #317
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Shoulders traps and forearms

Bhtnp
115x10+5 reps
145x8+3 reps
175x10+5 reps
190x7+5 lbs down 3 reps from 185x10 on dec 15

Shoulder press in front with easy bar
70x12 wu

Standing shoulder press on leverage
Machine
115x12
145x10
165x8+1
175x7+5 lbs 170x7 last session

Side lateral (single arm)
30x12x3 +2.5 lbs

Revers flys bent over each arm
35x15,12,12+ 3 on first set

Leverage machine shrugs
195x15+10 lbs
245x15+5 lbs
255x20 +15 lbs and +5 reps

Bb wrist curls palm up
45x20
55x20
65x20 last set got tough

Palm down wrist curls
45x10,12,12. Did not go up on weight because thump grip would fail.

Total time 67 minutes.
Pretty dang happy with performance. I will have to make it a point to take more weeks off . Deload done the body and mind great
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Last edited by CLEEPER; 01-13-2013 at 11:48 AM.
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Old 01-12-2013, 02:21 PM   #318
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Nice to see a vid of the OHP on the leverage machine - looks like a piece of strongman equipment which you can use to overload. Really solid upper body strength just like Rich.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 01-12-2013, 02:40 PM   #319
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Great work Chad! That's a lot of work my friend, too much for me ! Keep it up!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

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Old 01-12-2013, 02:52 PM   #320
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Quote:
Originally Posted by Squatter View Post
Nice to see a vid of the OHP on the leverage machine - looks like a piece of strongman equipment which you can use to overload. Really solid upper body strength just like Rich.
The leverage machine is great for overloading . If I can't finish a set I just lower it down , no big deal. Good overall purchase, wife loves squatting on it and I will be using it soon for squat overload to Try to build more quad strength.
Quote:
Originally Posted by Hunterace View Post
Great work Chad! That's a lot of work my friend, too much for me ! Keep it up!!!
I love volume. I keep it to an hour so I don't think I'm overdoing it but I fit as
Much as I can in without going much over .
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