Back workout Fri July 25
Back Thickness Workout
A. Power Barbell Rowing (heavy lift)5x6x155 2min rest
B1. Fat Man Pull-Ups 4x8 3sec squeeze at the top
B2. Chest Supported Incline Shrug 3x10x55s
Special tempo/technique: Rest-pause (complete your 8-10 reps, rest for 10 seconds, then rep out)
C. Spider Rowing 3x21sx35s (dirty sevens) 90sec rest
D. Cable Scapular Retraction 1x35x90 1x27x70 1x38x60
My forearms were sore from the other workout days, so my grip strength lagged a little. Shoulda brought my straps but I want to work on grip strength too.
This workout of the others was the hardest to "feel". The rows were ok, but the pull ups felt clunky, the shrugs too light and the spider rows were equally hard to feel in the right muscles. I'm still sore but wanted a more localized feeling.
Oddly my shirts are already feeling tighter. If it persists I'll feel great but maybe its just water gain. Maybe at the end of the 4 weeks I'll get a pic to compare to the one above
I skipped my leg day yesterday for a family thing so maybe I'll hit it today.
A. Power Barbell Rowing (heavy lift)5x6x155 2min rest
B1. Fat Man Pull-Ups 4x8 3sec squeeze at the top
B2. Chest Supported Incline Shrug 3x10x55s
Special tempo/technique: Rest-pause (complete your 8-10 reps, rest for 10 seconds, then rep out)
C. Spider Rowing 3x21sx35s (dirty sevens) 90sec rest
D. Cable Scapular Retraction 1x35x90 1x27x70 1x38x60
My forearms were sore from the other workout days, so my grip strength lagged a little. Shoulda brought my straps but I want to work on grip strength too.
This workout of the others was the hardest to "feel". The rows were ok, but the pull ups felt clunky, the shrugs too light and the spider rows were equally hard to feel in the right muscles. I'm still sore but wanted a more localized feeling.
Oddly my shirts are already feeling tighter. If it persists I'll feel great but maybe its just water gain. Maybe at the end of the 4 weeks I'll get a pic to compare to the one above
I skipped my leg day yesterday for a family thing so maybe I'll hit it today.