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Thread: How many sets do u do for back?
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03-17-2009, 02:44 PM #16
12-16 sets
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03-17-2009, 03:31 PM #17
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Hmmm...
today, 2 warm up sets and 1 all out. Deads:245 x 5, 335 x 5 and then 425 x 12 (all standing on a 3" platform for a greater ROM)
Yesterday:Hammer iso row 1plate x 20, 2plates x 15 and 3plates x 10, 10, 10 and then body weight rows hanging under a supported bar me x 10, 12, 12
This thursday: Don't know yet, not there but 2 moves, some sort of pulldown maybe a pullover. couple warm ups and then 2-3 "heavy".Just doin' my thing.
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03-17-2009, 03:33 PM #18
Technically, only 5 sets total.
I fuck stallions! I should be owned by a goddamn Middle Eastern Sheik!!!
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03-17-2009, 05:17 PM #19
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1 Rest-Pause set for width.
2 work sets for thickness.
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03-17-2009, 07:43 PM #20
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3 sets per exercise.
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03-17-2009, 09:38 PM #21
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03-17-2009, 10:44 PM #22
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03-17-2009, 10:52 PM #23
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03-17-2009, 10:52 PM #24
12 sets on back day, 6 sets shrugs on shoulder day, 3 working sets deadlifts on hammie/calf day.
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03-17-2009, 11:13 PM #25
today's work out was
Underhand Pulldowns 5 x 10
Close Grip Pulldowns 3 x 10
Hammer Strempf Iso Low Row 3 x 10
Low Pulley Row 3 x 10
T-bar 3 x 10 SS with 2 arm DB Rows
Smith Machine Row 7 sets 10reps
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03-17-2009, 11:19 PM #26
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03-17-2009, 11:21 PM #27
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03-18-2009, 12:53 AM #28
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Usually 4. 6-8 reps per set, then I up the weight
Rotation A
Pull ups: currently 12 with a clean, slow hang. Full tension, no release at the bottom.
Bent over rows: currently with 315
CG Pulldowns: currently 295 (stack)
DB rows: currently with 170s
Rotation B
Deadlifts: currently 405
Pulldowns: stack
Close grip seated rows: stack plus a 25 or 45
DB rows: same as above
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03-18-2009, 02:04 AM #29
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03-18-2009, 03:50 AM #30
Yeah, i've done Frequency/HIT/High-volume...frequency I always get good size/strength gains, but my joints get ripped up and I get overtrained fast.
HIT training I never feel like I get a good work out, but I get to move some HEAVY ass weight and make constant strength gains. Same thing w/ any power-training/5x5 programs I'd make constant strength gains, but no muscle soreness or pumps. (I still rotate it in every few months)
HIGH VOLUME!! This is what I started with, and I wish I had never discovered the 5x5 programs that ruined my shoulders, I wish I would just made steady gains doing High Volume training, and just use 5x5/HIT/Frequency as auxiliary programs. Bro I used to train until my body was numb, until I had gotten a pump and lost it, went and got some food came back and worked out til my pump came back! I'm talking like 25-30 sets for tri's, more so for back/chest/shoulders..legs just squats and bi's never got trained..I'd pyramid everything down then back up if I had to. I WAS AN IDIOT!
I'm babbling, I don't do as many sets as I used to...but It taught me how to feel the muscle working, and what exercises did & did not work for my body. I think everybody's first serious routine should be high volume while pyramiding weight.
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