Another Fuckin PR On Lat Pulldowns =(

[WalkingBeast]

Nothing major. 345x8 on lat pulldowns. ThanX all for the encouragement!! Heres the exerpt from my journal:

1-10-05 Monday Back,Biceps,Lower Back and Abs (15 Mins Cardio) (KILLED THAT SHIT!!)


A good back session today. I hit a PR with 345x8 on lat pulldowns. First time Ive gone that heavy. Its going to be hard to add weight now since thats the stack with a 45 pinned to it. Dumbbells also only go up to 150lbs and I can get 30+ reps with those. The hammer strength machines get real heavy though when fully loaded. So Ill likely be using those. Barbell and T-Bar rows Ive been avoiding to keep the stress off my lower back. Dumbbell rows seem to put alot of pressure on my upper and lower back also. So I only did one set and kept the reps at 20. The reason I havent been throwing in chin-ups lately is cuz Ive been trainining at a different gym. (I alternate between 3 gyms). This gym has an angled chin-up bar that puts pressure on my back in a bad way. I prefer the straight bar for chin-ups. By the time I got to biceps they were extremely sore for some reason. Probabally from all the heavy back work. So I only ended up doing 8 sets instead of 12. Ive also been experimenting with some lower volume (slightly) to allow my back some extra recovery. Its been working well so far and Ive been hitting PR's often. The volume is still not low by most people's standards, but lower then my usual volume. Im just sure to get in my main sets. Those keep me getting stronger.
I tried a new exercise for biceps that I read about on the boards. It was fucking nice. Seated EZ curl bar curls. You load up the bar, sit down on an upright bench, wide grip, and just curl the weight up to your chin and then lower it to your legs. Its real strict. I like it. Even though biceps were very sore I used 130lbs for 9 reps. I would have gone very heavy on biceps if they didnt feel as if theyd tear. haha Heres the routine:

("Speed Stack", Snickers "Marathon bar")

Back:

Lat Pulldowns:

165x15
195x15
225x15
255x15
300x15 (stack)
345x8 (PR.Stack plus 45 pinned to machine)

Dumbbell Rows on Bench:

150x20 (Both arms, one at a time)

Hammer Strength Iso Lateral High Row/pulldown:

270x15
360x15
450x9
500x7 (10 45lb plates and 2 25's)
450x7

Cybex Eagle Row:

190x15
230x11
250x10

Biceps: (Light low volume session, due to alot of soreness)

Alternating Dumbbell Curls:

35x12 (warm-up)

Seated EZ Curl Bar Curls: (Curling bar from deadstop on lap)

90x15
110x12
110x12
130x9

Double Biceps Style Cable Curls:

70 (per side)x15
80x15
90x15

*15 Minutes Cardio On Stepper*

Lower Back:

Hyper Extentions:
15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15


KILL THAT SHIT!!
__________________

 

[Lee]

very impressive. pinning weights to a machine is sweet

 

[GOHVYORGOHME]

Nothing major. 345x8 on lat pulldowns. ThanX all for the encouragement!! Heres the exerpt from my journal:

1-10-05 Monday Back,Biceps,Lower Back and Abs (15 Mins Cardio) (KILLED THAT SHIT!!)


A good back session today. I hit a PR with 345x8 on lat pulldowns. First time Ive gone that heavy. Its going to be hard to add weight now since thats the stack with a 45 pinned to it. Dumbbells also only go up to 150lbs and I can get 30+ reps with those. The hammer strength machines get real heavy though when fully loaded. So Ill likely be using those. Barbell and T-Bar rows Ive been avoiding to keep the stress off my lower back. Dumbbell rows seem to put alot of pressure on my upper and lower back also. So I only did one set and kept the reps at 20. The reason I havent been throwing in chin-ups lately is cuz Ive been trainining at a different gym. (I alternate between 3 gyms). This gym has an angled chin-up bar that puts pressure on my back in a bad way. I prefer the straight bar for chin-ups. By the time I got to biceps they were extremely sore for some reason. Probabally from all the heavy back work. So I only ended up doing 8 sets instead of 12. Ive also been experimenting with some lower volume (slightly) to allow my back some extra recovery. Its been working well so far and Ive been hitting PR's often. The volume is still not low by most people's standards, but lower then my usual volume. Im just sure to get in my main sets. Those keep me getting stronger.
I tried a new exercise for biceps that I read about on the boards. It was fucking nice. Seated EZ curl bar curls. You load up the bar, sit down on an upright bench, wide grip, and just curl the weight up to your chin and then lower it to your legs. Its real strict. I like it. Even though biceps were very sore I used 130lbs for 9 reps. I would have gone very heavy on biceps if they didnt feel as if theyd tear. haha Heres the routine:

("Speed Stack", Snickers "Marathon bar")

Back:

Lat Pulldowns:

165x15
195x15
225x15
255x15
300x15 (stack)
345x8 (PR.Stack plus 45 pinned to machine)

Dumbbell Rows on Bench:

150x20 (Both arms, one at a time)

Hammer Strength Iso Lateral High Row/pulldown:

270x15
360x15
450x9
500x7 (10 45lb plates and 2 25's)
450x7

Cybex Eagle Row:

190x15
230x11
250x10

Biceps: (Light low volume session, due to alot of soreness)

Alternating Dumbbell Curls:

35x12 (warm-up)

Seated EZ Curl Bar Curls: (Curling bar from deadstop on lap)

90x15
110x12
110x12
130x9

Double Biceps Style Cable Curls:

70 (per side)x15
80x15
90x15

*15 Minutes Cardio On Stepper*

Lower Back:

Hyper Extentions:
15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15


KILL THAT SHIT!!
__________________

Hey Beast, is there any room for db's to be set on top of the stack?

 

[WalkingBeast]

very impressive. pinning weights to a machine is sweet

ThanX brother!! Its always a good laugh when the 45 falls off the stack at the end of the set too. haha Might cause a nice contusion if it falls off at the peak of the movement though! Nothing securing the plate, it just kind of hangs off the pin. Does the trick though! KEEP KILLING THAT SHIT!!

 

[WalkingBeast]

Hey Beast, is there any room for db's to be set on top of the stack?

Hey brother!! Ive thought about that before too. It doesnt seem a dumbbell would fit. There is a steal outer covering that encases the stack. Looks like it would get in the way. The only thing I can think of is to add those rubber add-on plates to the stack. Theyre only about 5lbs each though, and not sure it can hold more then 4 of those. ThanX again brother!!