Great back workout today!! Again I went in with a set workout, only to change things completely due to all the new cool stuff!! I had my workout set for my old gym, and so it went by the wayside for the most part! I should make some solid gains just from the different stuff I am using. So, today was back and hams(2). Here is how it went...
Back...
Wide grip chins(really stretching each one out at the bottom so I had to pull up with my back and not my arms!
Sets...12,12
Shoulder width chins(one drop set using assist on drop)
Sets...(9,80x3)
Close grip underhand chins(here I made total use of the presidents article on muscle fibers, and really emphasized the negative on each one of these. Took me probably twice as long negative as postive. Great burn!)
Sets...5,5
Rotary upper back machine(this machine is cool, comes down in a rotary motion instead of straight down, really hits the lats well!)
Sets....100x10,130x10,145x10
Dual axis rear delt machine(using the lower part of this, really stresses the lower lats well with a straight flexing movement back while your back is "locked" in place by a cushion you set)
Sets...90x10,110x10,130x10
Again dual axis rear delt machine(but this time using the upper portion, hits the upper back and rear delts in an arcing motion! I really like this machine.
Sets....50x12,90x12
T-bar rows(another machine I never had)
sets...45x10,55x10
Did fascial stretching after almost every set, some with the lower pulley cable and some lying on a bench with a dumbbell in pullover fashion. Great stuff!
Hams(since this was my second one this week, I went a little easy on them, though I felt them well)
Cardio glider(on your heels, and at the right setting, it hits hams and glutes..will point out what you are hitting).
5 minutes on this at high resistance(not at all used to this!)
Lying leg curl(weight on middle peg for maximal areas)
SEts....45x10,70x8,75x5
Surprisingly, my hams were burning pretty good just from this. Had to run again to work, but really felt like I did something.
Any one ever see "The Good, the Bad, and the Ugly"? The scene where the ugly is running around the graveyard looking for Arch Stanton's tombstone, and it keeps getting faster!! My wife said that is what I look like in this new gym, running around looking at the stuff!! Thought that was pretty funny. One of my favorite movies of all time!
United StatesBack...
Wide grip chins(really stretching each one out at the bottom so I had to pull up with my back and not my arms!
Sets...12,12
Shoulder width chins(one drop set using assist on drop)
Sets...(9,80x3)
Close grip underhand chins(here I made total use of the presidents article on muscle fibers, and really emphasized the negative on each one of these. Took me probably twice as long negative as postive. Great burn!)
Sets...5,5
Rotary upper back machine(this machine is cool, comes down in a rotary motion instead of straight down, really hits the lats well!)
Sets....100x10,130x10,145x10
Dual axis rear delt machine(using the lower part of this, really stresses the lower lats well with a straight flexing movement back while your back is "locked" in place by a cushion you set)
Sets...90x10,110x10,130x10
Again dual axis rear delt machine(but this time using the upper portion, hits the upper back and rear delts in an arcing motion! I really like this machine.
Sets....50x12,90x12
T-bar rows(another machine I never had)
sets...45x10,55x10
Did fascial stretching after almost every set, some with the lower pulley cable and some lying on a bench with a dumbbell in pullover fashion. Great stuff!
Hams(since this was my second one this week, I went a little easy on them, though I felt them well)
Cardio glider(on your heels, and at the right setting, it hits hams and glutes..will point out what you are hitting).
5 minutes on this at high resistance(not at all used to this!)
Lying leg curl(weight on middle peg for maximal areas)
SEts....45x10,70x8,75x5
Surprisingly, my hams were burning pretty good just from this. Had to run again to work, but really felt like I did something.
Any one ever see "The Good, the Bad, and the Ugly"? The scene where the ugly is running around the graveyard looking for Arch Stanton's tombstone, and it keeps getting faster!! My wife said that is what I look like in this new gym, running around looking at the stuff!! Thought that was pretty funny. One of my favorite movies of all time!