The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[will-work4andro]

460------>STRONG(ER) very nice

[President Wilson]

Originally Posted by will-work4andro

460------>STRONG(ER) very nice

Yaaaaaay Buddy!!!!!!!!!!!!!!! WHooooooooooooooooooooo!

[will-work4andro]

Originally Posted by President Wilson

Yaaaaaay Buddy!!!!!!!!!!!!!!! WHooooooooooooooooooooo!

http://www.youtube.com/watch?v=CdGEeWknEM0

[Venom]

that is so awesome...i need to download that on my ipod so I can watch it between sets!!!

[President Wilson]

He makes that look like its nothing. Everytime I see that Im amazed

[Venom]

Back heavy last night

t-bar rows
1 plate 2*10
2 plates * 10
3 plates *5
4 plates *5
5 plates *5
5 plates + a 25 *5
6 plates *7

I did active recovery between sets with row cardio machine. Strongest I have been on this exercise.

Wide grip lat-pull downs. Worked up to 220, did that 2*5. Then switched to close grip and did 2*5. I also held a 30 second stretch, with the weight on each set after getting the 5 reps. BRUTAL!

Then 30 mins low intensity cardio.

Really effective back workout!

Right now I just did core heavy, 1 hr hiit variable cardio

3 sets cable crunches max out machine w/ good mornings 155
3 sets twist machine w/ hyperextensions worked up to 4 plates which was insanely heavy for me.
Bunch of sets of cross bench pull-overs. Worked up slowly to 100s, 5 reps per set.

I'm exhausted....time to recover.

[klosey]

Originally Posted by Venom

Back heavy last night

t-bar rows
1 plate 2*10
2 plates * 10
3 plates *5
4 plates *5
5 plates *5
5 plates + a 25 *5
6 plates *7

I did active recovery between sets with row cardio machine. Strongest I have been on this exercise.

Wide grip lat-pull downs. Worked up to 220, did that 2*5. Then switched to close grip and did 2*5. I also held a 30 second stretch, with the weight on each set after getting the 5 reps. BRUTAL!

Then 30 mins low intensity cardio.

Really effective back workout!

Right now I just did core heavy, 1 hr hiit variable cardio

3 sets cable crunches max out machine w/ good mornings 155
3 sets twist machine w/ hyperextensions worked up to 4 plates which was insanely heavy for me.
Bunch of sets of cross bench pull-overs. Worked up slowly to 100s, 5 reps per set.

I'm exhausted....time to recover.

if your working to 220 pulldowns why not do weighted pullups?

[Venom]

That is a good idea. I have not done weighted pull-ups in a while, so I'll have to start incorporating that. Thanks!

[rootb33r]

I've stopped doing lat pulldowns and have replaced them with rack chins. Love 'em!! I hate pull-ups because they hurt my shoulders, so I try to stay away.

[Venom]

I got finals right now, so next i train will be tomorrow night, late. It's ok; time for my active recovery day anyway, so I'll just take a little extra rest...should be ready for tomorrow.