Back Workout 6-3-03

[Citruscide]

Barbell Rows - Bar warmup
135x10, 225x10, 275x10, 295x8, 315x4

Rack Deadlifts
135x10, 225x10, 315x10, 375x8, 425x5

High Face Pulls
120x20, 120x20

Cable Rows
150x20, 200x12, stackx7

Lat Pushdowns
100x15, 120x10, 120x10

Did some ab work afterward... I could really feel this shit today in my back... on the bar rows, I concentrated on getting a great squeeze on the motion... it really made a HUGE difference in the pain levels.

C-ditty

 

[Ghandiman]

All i gotta say is one thing,,,, your a beast.

 

[Prime Rib]

I am curious, what are "High Face Pulls"?

Your back strength is amazing man.


josh

 

[Citruscide]

Thank you.

High Face pulls -- basically take the lat pull down bar... and lean back at a 45 degree angle... with your face looking straight ahead (straight with your body, not with the ground) -- and you pull the bar straight back to your... well... I pull to just below the eyebrows... and get a good squeeze...

This really hits the upper back... believe me, you feel it... use a lighter weight and knock out around 20-25 reps...

C-ditty

 

[WarriorPL]

Great work man, you seem to be getting stronger each post you make, lol.

 

[gettinlarger]

Yeah homey, youre a freaking ox.

 

[SofaGeorge]

I've got to get you in the gym so I can row with you.

 

[Citruscide]

I've got to get you in the gym so I can row with you.

Together we can row a viking ship across a channel...

C-ditty

 

[tuc biscuit]

Have you ever used the rope attachment for face pulls? I find it allows for a great range of motion and the spreading of the rope at the finish hits the rear delts nicely. Also I think the exercise lends itself to single and multiple drop sets.

 

[st8k_lover]

Outstanding weight on those BB Rows. I just cannot imagine pulling that kind of weight....and for reps no less.
NICE!!!!