zxe003 training journal

[JKurz1]

Bro - I think tbar works the overall back BETTER than deads.....ya think?

 

[zxe003]

Let's put it this way....for me personally, T-Bars give me the biggest back pump. With deads, I feel a lot of trap involvement, and lower back, which is important...but I also have shrugs, face pulls, good mornings and hyperextensions for those. That being said, I still would never forsake such a proven core compound lift like deadlifts. I think if anything, they're essential for raw power.

 

[JKurz1]

I agree, however, I'm getting more of a benefit when I pair them up on leg day than I do when I train back.................Squats + Deads = Bed!


How many sets are you doing for back on a typical day and what are your stats?

I'm looking at:

T-BAR - 12,10,8,8,6,4
1-ARM DBELL ROWS - 10,8-10,8-10
SEATED CABLE ROW X 2
LAT PULL X 4
PULLOVERS X 3
NO WEIGHT HYPERS FOR STRETCH X 3
AND (DEPENDING ON FEEL) SMITH STR8 ROWS WITH A 3-4 SECOND SQUEEZE AND HOLD AT THE CONTRACTION TO FINISH.............

 

[zxe003]

T-Bar - 12,8,6,5,4,3
Bb Rows - 15,10,8,6
Chins - 4,4,4,4
Low Cable or Machine Rows - 10,8,6
Deads - 8,6,4-5
Pulldowns (wide or close grip) - 10,8,8,6

*sometimes hypers (don't really record them...just body weight) 3 sets and just starte good mornings 3 sets.

 

[JKurz1]

I likey mine better.....lol

 

[cwick0]

use of smith machine = BIG PUSSY!

lol

 

[JKurz1]

It's at the end of training...one last pump.......try it....gives you a chance to really squeeze and concentrate on form.....

when I do str8 rows instead of tbar, it's free weight, so relax chump! lol..........

 

[cwick0]

just busting your balls, that's irrelevant though, the use of smith machine = BIG PUSSY!

 

[zxe003]

Wednesday 08/25/2004

Hit another PR today, this time on Db Shoulder Presses! Today was the first time I've been able to hit 275 on militaries again since March. Felt pretty good the whole workout...but then again that's probably just because I like hitting shoulders so much. Unfortunately, had a time restraint so I didn't get to hit upright rows and I had planned to do more for traps. Shrugs with the 160's are getting old. I need to talk to my gym about buying some heavier Db's.

Shoulders

Bb Military Press
135x20 (warm-up)
185x10
225x8
275x4
225x7

Db Shoulder Press
95'sx8
95'sx8
100'sx7 *PR!-First time hitting the 100's for shoulder press!

Db Side Laterals
40'sx8
40'sx8
45'sx6

Bent Over Db Side Laterals (rear delts)
40'sx8
40'sx8
40'sx8

Traps

Db Shrugs
160'sx8
160'sx8
160'sx6
*2 sec hold at top of each rep, 10 sec hold on last rep of each set.

 

[JKurz1]

stroing mo-fo........damn