Back routine

[Lord_Suston]

So I did back today and I felt it went pretty good,
Pull-ups wide grip 3sets (14, 13, 11) reps on respective sets
Chin ups 2 sets 12reps each with a little help on the last few

Cable rows 4 sets at 150lbs for 18 reps on each set
bent over rows 3 sets 165 for 15 on each set
lat pulldowns close grip 2 sets 12 reps at 180lbs

bicep curl alternating 50lbs 3 sets 10,8,and 7 reps on each arm respectively. then wide grip ez curls standing with 40lbs on each side, 8-10 reps. I was spent when I got done, only took me 40 minutes...

 

[CrimsonKing]

Good Stuff

When do you do your deadlifts?

 

[Lord_Suston]

Crimson King I usually do them every other workout, I find it is just too much to do them every workout.

 

[CrimsonKing]

You mean every other week?
What does the program look like for that day instead of the one above?

THANKS

 

[Lord_Suston]

it is not every other week since I run splits so it comes down to I think I hit back every5th or 6th day. Routine while dealifting

Wide-grip pull ups 3 sets roughly 10-12 reps
5sets dead first 2 warmups with 135, 3rd set 225 for about 12-15, 4 the set 315 for 10-12 and then usually 365 for 8.
Then bent over rows 3 sets
pullovers two sets
and then my bi workout

I haven't tryed to increase the weight on deads for the last few months because I have been dieting and lost a lot of bf. when I find a steady wqeight then I will try to go up again.

 

[CrimsonKing]

That looks great bro. Thanks for the info.

btw. How much bf did you drop? Good for you !

 

[Lord_Suston]

I went from 216 at 18-20% to 184 at 9-10%. I know big differenece. I was bartending and finals came up along with graduation so I packed on the pounds.

 

[Scaggs]

Rack Deadlift would be another great alternation mass back packer.

Scaggs

 

[TinyTim]

Okay I'll bite. Whats a rack deadlift?

 

[Scaggs]

Rack Deadlift is when you put the pins just below your knees inside a powe rack, and pull the bar off the pins to an upriight position, pull your shoulders back at the top and squeeze. and do not rest the bar back on the pins at the bottom. the pins are set to stop you from going any further. you can vary your reps. max 5 or 7-9 or even 8-12.

an unbeleivable mass back builder and just as demanding as squats or regular dead-lifts.

Scaggs