Well to do the type workout I did today you basically have to declare war on that body part, go into the gym with that mentality, and bomb it! It is basically a blitz type workout, but with different exercises. This is not a type workout for everyday, it is a periodic shock to shock past a sticking point and renew growth, literally force it to grow. It is taking things back to "old school", brutal, hard work for a shock to the back. So, here was my back workout today, very old school and brutal, but really killed my back. If it doesn't respond to this, it never will.
Upper cable Lat pulldowns
(warmup)...60x20,80x10,80x5(clean and strict)
Sets...100x12,110x10,120x10,130x7,140x5(each set was done with just enough time to record the weight used in my log)
Moved to Lat Machine(Cybex, strict range of motion)...all of these sets were done drop sets, but supersets also, no rest..talk about breating hard!)
Sets....190x9,,,,230x5,...all I have to say is back felt wide and pumped, could not hardly put my arms to my sides!
Went right over to bent over barbell rows, did these with only enough time to record weights between sets.
Sets...120x12,120x12,140x12,140x11,150x7,150x12...agin brutal, back was smokin now!!
Proceeded right to one arm dumbbell rows
Sets....60x10,70x10,70x10,70x10...no rest between sets other than recording weights.
Now for the final blow.....superset Lower cable pulley rows with dumbbell pullovers
Sets....100x12,110x12,120x12/70x10,70x10,80x7
Finish up lower back with hypers with weights, these were like a relief!!!
3 sets of 10 using bodyweight and holding 25 lb. plate.
Now, I needed my post workout shake!! And I am going to eat!
United StatesUpper cable Lat pulldowns
(warmup)...60x20,80x10,80x5(clean and strict)
Sets...100x12,110x10,120x10,130x7,140x5(each set was done with just enough time to record the weight used in my log)
Moved to Lat Machine(Cybex, strict range of motion)...all of these sets were done drop sets, but supersets also, no rest..talk about breating hard!)
Sets....190x9,,,,230x5,...all I have to say is back felt wide and pumped, could not hardly put my arms to my sides!
Went right over to bent over barbell rows, did these with only enough time to record weights between sets.
Sets...120x12,120x12,140x12,140x11,150x7,150x12...agin brutal, back was smokin now!!
Proceeded right to one arm dumbbell rows
Sets....60x10,70x10,70x10,70x10...no rest between sets other than recording weights.
Now for the final blow.....superset Lower cable pulley rows with dumbbell pullovers
Sets....100x12,110x12,120x12/70x10,70x10,80x7
Finish up lower back with hypers with weights, these were like a relief!!!
3 sets of 10 using bodyweight and holding 25 lb. plate.
Now, I needed my post workout shake!! And I am going to eat!