Back & Chest

[PolishHammer1977]

Been a while since I have combined the two.

Chest
Incline Dumbell Press 130X5 5 sets
Incline Barbell Press 245X12 3 sets
Back
Bent over Bar Rows 245X5 5 sets
Standing Olympic Bar Rows 4 platesX10 3 sets

Medicine Ball Ab workout.....2 sets
Lower back extensions........2 sets

No cardio. Workout lasted for 50 minutes. Phenomenal pump. Cadence throughout was 1,2,3 down....1,2 up. The medicine ball workout was taken from the Houston Rockets. I will make a separate thread about that specific exercise when I add video to my repertoire.

 

[beastboy]

Nice numbers.

 

[PolishHammer1977]

Thanx man. There weights are going up every week. Very exciting time for me

 

[beastboy]

Thanx man. There weights are going up every week. Very exciting time for me

How do you perform your bent over rows?

 

[PolishHammer1977]

Sux that I dont have a digicam first of all. Sometime soon I will hook it up so I can show you. Until then, here is the best I can describe bent over bar rows;

Barbell lyes on the floor. I perform a basic deadlift to pull the weight to my starting position. From there starting position is legs bent, back @ it's natural arch, head looking up. I allow the bar to flow downaward until my arms are just about fully extended with a 1,2,3 cadence. @ that point I pull the bar back up with my elbows and squeeze @ the top with a 1,2 cadence.

 

[beastboy]

Hands facing you or down?

 

[PolishHammer1977]

Hands facing you or down?

My bad, I knew I left something out. Pronated grip or palms facing downward.

 

[MsBeverlyHills]

ok.. dumb girl question-- how come your not doing incline db flyes???

 

[PolishHammer1977]

ok.. dumb girl question-- how come your not doing incline db flyes???

No ? is dumb MsBeverlyHills. When I go into a bulking phase (right now) I like to emphasize pressing movements for chest exercises. Incline DB Flyes are a tremendous exercise for me when I begin cutting and looking to sculpt my pecs. Great observation btw.