Building a Big/Strong Back Swains Way

[louden_swain]

Well folks, I was feeling a little down today. . you know the usual. . research and figuring out where I will be in the next few months. . with these thoughts in mind I figured it was time to hit the gym.

The workout I put in tonight was nothing fancy. . no chains, bands, box or etc. . . . just heavy iron ready for me to kill.

Here is what happened this evening in 45 minutes:

BACK

1. Barbell Rows -

135lbs x 10, 225lbs x 10, 275lbs x 10, 305lbs x 8

2. Seated Pulley Rows -

180lbs x 10, 220lbs x 10

3. Wide Grip Pull-Downs

150lbs x 10, 180lbs x 10, 210lbs x 10

4. Partial Deadlifts (knee level)

495lbs x 10, 545lbs x 8

5. Barbell Shrugs -

315lbs x 10, 405lbs x 10

BICEPS

1. Barbell Curls -

100lbs x 3 sets of 10 reps

FOREARMS

1. Hammer Curls -

50lb DBs x 2 sets of 10 reps


I was in an out in 45 minutes. The gym was busy tonight. . the strong boys were in the house. . we had some guys working out with 365lbs and 405lbs on the incline and flat bench press.

Overall Notes***

- huge pump. . .even in chest WTF?? lol
- no pain!!! YES!!!
- my mood improved
- I feel refreshed

- gym rags are in the laundry and my chicken breasts and 3 biscuits are in the oven.

I am drinking down a 1/2 gallon of gatorade.

Overall, a great workout!!!

 

[louden_swain]

Whoops!!! Can I change the title of this thread??

I meant big/strong back lol

help me out mods. . please!

 

[thebrute]

awesome brotha.. looks like your workin with some heavy weights yourself. huge arms in the avatar brotha!! tb

 

[louden_swain]

awesome brotha.. looks like your workin with some heavy weights yourself. huge arms in the avatar brotha!! tb

Thanks bro. . .my guns aren't quite the size of yours, but I am workin on it lol.

 

[NWinters]

Both ya got guns!!!!

 

[PolishHammer1977]

nice job SWAIN!

I am pulling for you man.

 

[louden_swain]

Thanks guys!!

I am still not satisfied with my guns, but they are starting to fill out. . especially when I hit my mid-twenties.

I still need to put on some lbs.

 

[NWinters]

Muscles look better when they have aged a little......Look at Stallone!!!! Hes 57 yrs old and still looks really good.

 

[louden_swain]

All I know is that in 1999, my arms were 17.5 inches fully bloated.

At the time, I was using 10 to 12 sets for each muscle group.

Muscle maturity occurs differently for all people. Stallone looks great for his age and I think he is around 205 to 215lbs.

 

[thebrute]

Thanks bro. . .my guns aren't quite the size of yours, but I am workin on it lol.

hey...i'm never happy...i want 23's now!! tb