Chris250
MuscleChemistry Registered Member
Well I gotta say, I started the new year out, the way I wanted to...I ended 2010 with a killer back workout, and started the new year with a killer chest/tricep workout...What a way, to end 2010 and start 2011...cant wait to see what the new year brings...I wish everyon the best in 2011...
yesterday's back workout
Rack Deads - 135 x 15, 225 x 10, 315 x 10, 405 x 5 (end of warm ups)
495 x 10, 545 x 8, 585 x 6
Notes - great way to end the year with Rack deads...585 felt light, probably couldve done 1 or 2 more reps...
Hammer Behind Neck Pulldowns - 90 x 15, 180 x 15, 270 x 15, 360 x 13 + 2 (forced reps)
Notes - last 2 sets was working sets, felt great, pumped already...
Bent Rows (overhand grip) - 135 x 15, 185 x 15, 225 x 15
Notes - I do these like Lee Haney style, bent at 90 degree's...all the way over, go all the way down, and all the way up with a slight pause...
Hammer Rows (dorian rows) - 180 x 15, 270 x 15, 360 x 15, 450 x 12 + 2 (forced reps)
Notes - these are done with two hands, not dorian style one arm rows, but I do them both at the same time...I keep my chest on the pad the whole time and do not cheat...Well not much that is...LOL !!!
Straight arm pulldowns (using rope) - 50 x 20, 65 x 15, 80 x 12
Notes- try to bring your elbows back as far as possiable, hold for a slight bit before the negative ...
Machine Rows (pump set) - 200 x 25 x 20
Notes - just two quick all out pump sets, probably had help on the last few reps...
that was yesterday's workout...later I'll put up todays chest and tricep workout...:show:
yesterday's back workout
Rack Deads - 135 x 15, 225 x 10, 315 x 10, 405 x 5 (end of warm ups)
495 x 10, 545 x 8, 585 x 6
Notes - great way to end the year with Rack deads...585 felt light, probably couldve done 1 or 2 more reps...
Hammer Behind Neck Pulldowns - 90 x 15, 180 x 15, 270 x 15, 360 x 13 + 2 (forced reps)
Notes - last 2 sets was working sets, felt great, pumped already...
Bent Rows (overhand grip) - 135 x 15, 185 x 15, 225 x 15
Notes - I do these like Lee Haney style, bent at 90 degree's...all the way over, go all the way down, and all the way up with a slight pause...
Hammer Rows (dorian rows) - 180 x 15, 270 x 15, 360 x 15, 450 x 12 + 2 (forced reps)
Notes - these are done with two hands, not dorian style one arm rows, but I do them both at the same time...I keep my chest on the pad the whole time and do not cheat...Well not much that is...LOL !!!
Straight arm pulldowns (using rope) - 50 x 20, 65 x 15, 80 x 12
Notes- try to bring your elbows back as far as possiable, hold for a slight bit before the negative ...
Machine Rows (pump set) - 200 x 25 x 20
Notes - just two quick all out pump sets, probably had help on the last few reps...
that was yesterday's workout...later I'll put up todays chest and tricep workout...:show:
