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British Rich · 08-16-2007, 01:23 PM

Hey Doug,

I try to vary my workouts at least slightly every time, but my most recent back workout was this which is fairly typical:

x1 set x20 reps 1/2 weight warm up with wide grip rows
x3 sets x10 reps wide grip rows, approx 3-1-3 timing
x3 sets x10 reps close grip pull downs
x3 sets x10 wide grip pull ups
(weighted assistance, still not strong enough for "real" ones)

x3 sets x10 bent over rows
x3 sets x10 reps (if I can manage it) "reverse bench press" or whatever it is called as mentioned above.

As for timings I always shoot for 2-1-2 on everything or 3-1-3 on the bigger ranges of motion. Momentum annoys the cr*p outta me ha ha ha ha

08-16-2007, 01:23 PM	#9 (permalink)
British Rich Regular Poster Join Date: May 2007 Location: Clearwater, FL Gender: Male Training Exp: 3-4 Years Current Goal: Build Muscle Photos: British Rich's Gallery Posts: 395 Rep Power: 9	Hey Doug, I try to vary my workouts at least slightly every time, but my most recent back workout was this which is fairly typical: x1 set x20 reps 1/2 weight warm up with wide grip rows x3 sets x10 reps wide grip rows, approx 3-1-3 timing x3 sets x10 reps close grip pull downs x3 sets x10 wide grip pull ups (weighted assistance, still not strong enough for "real" ones) x3 sets x10 bent over rows x3 sets x10 reps (if I can manage it) "reverse bench press" or whatever it is called as mentioned above. As for timings I always shoot for 2-1-2 on everything or 3-1-3 on the bigger ranges of motion. Momentum annoys the cr*p outta me ha ha ha ha __________________ "Failure is the evolution of success. It is only when you stop trying that failure becomes pointless". Latest assessment: Aug-13-08 BF 5.24%...Looks like the 5.9% last time was no fluke, AND I gained 6lbs of lean mass!! (7 Site Skin fold caliper test)