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Old 04-11-2013, 04:13 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Thursday - Back

* Completely different back workout than I have done in a while. It's been ages since I did chinups. I searched my journal for the words "sore lats" and I found several things that tend to leave my lats sore (aside from lots of deadlifting):
1. High Volume Pullups and Chinups
2. Higher Rep or Focusing on the squeeze Lat Pulldowns
3. Tire Dragging (done in combination with other back work)

I was really in the mood for sore lats, so I made this workout which combined them all.

However, next time I would probably increase weight on the lat pulldowns, use a bit more momentum and go for higher reps as opposed to holding the contraction. I would still consciously squeeze the lats, but I wouldn't be pausing it at all.

Chinup (w/ Band High Row)
BW, +10, 20, 30x6
BW+40x6, 3 sets
BW+17.5x6, 2 sets
BWx6, 2 sets

Lat Pulldown holding peak contraction (w/ Band Stiff Arms Lat PD)
100x8, 4 sets

Tire Sled - Rows and Presses, 3 supersets

125x4, 4, 3, 3, 2, 2 - 10 second rest

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 04-11-2013 at 04:17 PM.
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