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Every morning in Africa, a gazelle wakes up. It realizes that it must run faster than the fastest lion or it will be killed.
Every morning in Africa, a lion wakes up. It realizes that it must run faster than the slowest gazelle, or it will starve to death.

The moral?

5'3" - I just posted the rest of my measurements on "how big are you" thread.

Killer back day
2 liteweight warm-up sets

Superset 4 sets of pull-ups and 4 sets pulldowns.....increasing weight, drecreasinf rep range - last set drop sets.

Barbell rows 4 sets (or T-bar rows), last set drop set

Superset 2 - 4 sets close grip alternating pull-ups with dumbbell rows.

Then go home and die.

PS - NO STRAPS, forearms should be throbbing like a mothafucka!

I'm not sure what you mean by easy to train, but I do have fun training back.

I usually start out with 3-4 sets (x10) of wide-grip pronated pause pull-ups. If I'm feeling strong, I'll add weight via the dipbelt -- usually starting with a 25 lb. and working up to a 45 lb. plate.

Then I go to rows, 3-4 sets - barbell mostly (supinated), sometimes db. Usually do sets of 6-8 here. Sometimes I'll dubstitute deadlifts or pin pulls (3 warmups, 4-5 work sets)

I am 5'10", 202 (thank you serostim), about 11-12% BF.

My calves are 18 1/2 inches.

My Triceps are very good too, they were the first to start responding to weight training. I was 15 years old and already had the horse shoe back there. Long extension all the way down to my elbow, full pumped head that levels off into my delt.