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Old 05-03-2013, 03:38 PM   #661
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Back and biceps.
No pr's today so nothing interesting. Changed it up some though.

Started off warmin up with high pulls.
135x4x2
185x3

Rack pulls.
225x5
315x5
405x4
405x3
315x10. Repped out see and used a snatch grip.
Made a big difference in how the back felt

Pendlay row
185x8
205x6
255x4-4 reps ( lower back was not having it)
Instead of finishing these I went to chest supported t-bar row

90x10,12,10. Slow controlled with a good squeeze at top, good stretch at bottom

Chin ups
Bw x 6x5 sets=30 total

Single arm dumbbell row
150x11. Same as first set last time
Skipped second set, back was done

Dumbbell curls
30's x 13,12,8 each arm
Short 30 second rest between sets

Cable curls single arm
40 x12,10 ,10

Done in 75 minutes.


Everything felt good but I worked out fasted with 10 grams of bcaa's , Maybe my energy was down some but I still had a good work out.
Barbell row may get dropped in favor of t bar supported chest row. Safer on back and I'm lifting to much weight on barbell row now to chance it after rack pulls.
Also I use explosive action for dumbbell row and every thing else will be slow controlled. I'm going to move dumbbell after rack pull and then t bar row and finish with chin ups.
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Old 05-03-2013, 03:53 PM   #662
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Great work Chad! I found it quite interesting, so there! Keep kickin ass bud!!!
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Old 05-03-2013, 04:00 PM   #663
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Thanks Jay, I feel worked so I guess I did good
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Old 05-03-2013, 05:05 PM   #664
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Don't need a PR for it to be interesting! Really wild DB Rowing Chad! Wow!
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Old 05-03-2013, 05:44 PM   #665
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Thanks, I had a 12 th rep ine but I was going to get the 11 reps on second set instead of just 10.

Oh we'll, that's as high as the dumbbells go at that gym.
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Old 05-03-2013, 08:25 PM   #666
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Strong lifting. I bet that snatch grip really hammered the upper back. From where do you start your rack pull?
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Old 05-03-2013, 10:59 PM   #667
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Keep driving hard Cleep.
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Old 05-03-2013, 11:16 PM   #668
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Quote:
Originally Posted by linedriver465 View Post
Strong lifting. I bet that snatch grip really hammered the upper back. From where do you start your rack pull?
Thanks Nick, the gym rack sucks . Only spot besides the floor is at knee level.
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Keep driving hard Cleep.
Will do Steve.
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Old 05-05-2013, 01:46 PM   #669
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Man what a weekend , Awsome day on the boat yesterday . Moved shoulders to today since I was gone yesterday .

Shoulders traps and fore arms


Warmed up with 45 lb dumbbell shoulder press.
45x8

Bhtnp
135x10
155x10
185x5
165x12
165x10
Went lighter then usual and did slower deeper reps .
The rack was a pain to unrack behind me do lighter it was.

Arnold's
50's x 9,8,7. Much harder after the Bhtnp then if I start with Arnold's.

Might move Arnold's or just start doing regular shoulder press with elbows pulled back with dumbbells In place of Bhtnp.

Shoulder shrug with a machine that replicates a wheel barrel handle sort of
205 x 25(102.5 each hand)
295x20
365x15

Side laterals
20's x20x3 pinkies up at top

Bent over lateral
45's x12,10,10= + 2 on first set

Fore arms wrist curls
40 lb bar x 20x3

Same for hands down wrist curls
40x20x3


Finished all on 1 hour.
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Old 05-05-2013, 01:56 PM   #670
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Great work Chad! Solid training like always! Keep the awesome work up bud!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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